DC Fitness

Client of the Week Corey Salter Core Salt.... My typical morning starts like this: breakfast, walk dog, coffee, facebook ads, marketing, hold hands in my office with Core Salt. Core Salt and I have a massive bromance, that is all sparked from our addiction to health and fitness. He’s not only the most funny person in the gym, he’s one of the most funny people I actually know . We have a bet that once he gets below 10% body fat, he’s going to take a bath in spaghetti with pomodoro sauce and inject donuts into his veins . He’s so funny that when we did his re-evaluation, I hadn’t realized the transformation he’d had. Dropping A LOT of weight and body fat, we were looking at his before and afters and I was speechless . How had I not noticed this? Then I realized, this was because with Corey, there’s much much more to him than the results. There is the process. And I couldn’t be more thankful we get to join him for it. Keep it up buddy! -Dylan Owner, DC Fitness

CHALLENGER OF THE WEEK Christy Kaye Great name. ... Her maiden name, Christy Lavender, is even better. Almost as good as her attitude, but not quite. She’s a trooper and truly changing her lifestyle right now with meal planning, decreasing the alcohol consumption, and consistently prioritizing her health. She’s already dropped 5 lbs in the first week and on a girls trip right now working out and sticking to her diet. I’m VERY excited for her final transformation! Keep up the great work, and great job on adapting to the lifestyle so quickly -Dylan

Client of the Week Talli Hogen We are seeing incredible results with Talli because of her hard work, meal planning, and accountability. Even a hectic couple months of traveling, switching jobs, and life changes couldn't stop her! She's already lost 5% body fat to date! She's a sweetheart and a great human with a ROCKIN bod! ... -Gaby (Assistant Manager) DC Fitness 6/12 Week and BAF Challenge #gym #fitness #personaltrainer #fit #muscles #losangeles #brentwood #westla #santamonica #weightloss

Hump jumps for hump day Happy Wednesday everyone! And for all my fellow tribes people, hope you had an easy fast and enjoy your break fast!

Challenger of the Week! Pravin Babar Pravin aka Vinny started with the 12 week challenge and decided to stick with us! He is approaching his diet in a whole n...ew way. He made an excel spreadsheet with all his meals and is showing that prep is KEY. He is staying on top of his meal game and building muscle! Look at those guns and that smile! -Gaby (Assistant Manager at DC Fitness) #gym #fitness #personaltrainer #fit #muscles #losangeles #brentwood #westla #santamonica #weightloss

Client of the week! Makoa Kawabata Makoa is a lawyer and recently moved to a new firm that allows him more time for . Makoa originally came to us for the 6 w...eek challenge, which is usually for weight loss. He told us he just wanted to look like a badass dude. We challenged him to do a 6 week bulking challenge instead and now we can proudly say he actually DOES look like a badass dude. He's a hard worker, has a great attitude, and is really diligent with his diet. He gained 10 pounds of pure muscle in 6 weeks and look at him now! Good work dude! - Gaby (New DC Fitness Assistant Manager) #gym #fitness #personaltrainer #fit #muscles #losangeles #brentwood #westla #santamonica #weightloss

#Repost @taskus (@get_repost) So glad to have Dylan Conrad from @dcfitness.la come back to the office for a "New Year, New Us" workshop! #TaskUsUniversity #motivationalmonday

Taking the for a ride today ... #fit #fitspo #fitness #fitnessfreak #fitfam #functionaltraining #functionalfitness See more

Taking the for a ride today [ ] [ ] [ ] [ ]... [ ] [ ] [ ] [ ] [ ] #fit #fitspo #fitness #fitnessfreak #fitfam #functionaltraining #functionalfitness See more

HAPPY BIRTHDAY TO OUR ONE AND ONLY @rellsworld_ Big 3-0 What a stud. If anyone deserves an awesome year, it’s this guy.... Such a positive attitude, all of the clients adore him, and with a face like that? Total lady killer. Ladies Love Larrell Cool J. And we all love you here from the DC Fitness family! There will probably be a Rager at DC Fitness this Saturday 4AM. #birthday #birthdayboy #fitness #fit #losangeles #losangeles #brentwood #fitnessfreak #fit See more

@amyjokinen - amazing massage therapist I had the pleasure of being connected with a couple of weeks ago. Such an athlete and such a great attitude! Had so much fun working with her today. Try this kettlebell complex: 8 minutes, as many rounds as possible, with as little rest as possible:... 5 kettlebell Swings 5 bottoms up kettlebell squats 5 alternating reverse lunges I love complexes like these (using one implement that you don’t put down for the entire circuit) because it really forces your body to push at a high intensity. I took this one from @ericbach off of @tnation. Happy Tuesday everyone!!! #fitness #motivation #hiit #circuittraining #losangeles #brentwood #fit #fitnessfreak #fitspo #fitnessgirl See more

Sometimes with gifts, it’s the thought that counts. Unless you leave a sticker for $1.99 on the box. #lynnconrad

Twinning on #flashbackfriday. This picture was taken 4 years ago, and every time I run into Badrino (the guy I'm dressed like) we always talk about this day we took this picture. If you've spent any time in Brentwood, you've probably ran into Badrino and his dog Rocky (Rocky II, actually, RIP Rocky I) or cruising to Gold's Gym in his Bentley.... He's one of the most positive people I've ever met, and even though we have completely different training styles, it's such a breath of fresh air to have trainers like still in the game. With such a high burnout rate in personal training, and the fact most people are doing it as a side job, it's cool to see the band of trainers that have stayed in it through all these years. The main reason trainers burn out isn't because they're clients are inconsistent, the job's too hard, or because they lost their passion for fitness. No. The reason trainer burn out is because they lose their "why." They forgot WHY they're doing what they're doing. What's mine? I have two, actually. 1) To be the coach I never had. If I knew then what I knew now, what a game changer it would have been in terms of my diet habits, performance, and injury prevention. 2) I was never morbidly obese growing up, but I was fat enough for my peers to tease me incessantly. This lead to day of not eating and training 2-3x/day (not per week), and set me up with some disordered workout patterns and diet patterns I'm still fighting today. Having a different mind/body connection growing up and having more confidence would have gotten me thru some tough times. This is to give people confidence to stand up for themselves. What's your "why?"

No training program or diet matters if you don’t have motivation to stick to it. (Quick shoutout to Sayeh my web designer on this new sick homepage). From my years of training (where we had to walk uphill to and from work) and from what I see from my Yelp and Google analytics I’ve found the highest times of fitness motivation are:... March June December December and not January? SAY WHAT!? I’m not sure if it’s because it’s becoming cliche to set New Year’s Resolutions or if it’s the post Thanksgiving hangover, but I can even feel the motivation picking up myself. Can YOU feel it? Are you feeling like you want to pick up the intensity in your workouts, add a day to your routine, or really dial in your nutrition? If this is you and you’re feeling super motivated, AND you’re a busy professional looking to get SUPER LEAN, apply for our 21 day program at dcfitness.la/apply-now. If you: Have worked out a the gym before Have participated in athletics at any level Can train 3x/week Live or work on the Westside (the best side) We have 10 spots we are opening for this and registration closes the week after New Years. If you’re sick of fitness gurus and outdated fitness information that is just bullshit telling you that you need to do 5 hours of cardio, restrict your food, and spend your life in the gym, then join our new wave of fitness: SIMPLICITY. DCFITNESS.la/apply-now

Regardless of your fitness level the dying bug, when done perfectly, should be VERY challenging. A couple things you want to think about re the dying bug starting position: the knees should be directly over the hips, feet in line with the knees, hands directly in front of the shoulders, and low back pressed firmly into the ground. The back being pressed into the ground typically results in the knees moving in or arms falling forward, both of which you should try to avoid. ... You can even use a mirror on your side, but you should basically look like a reverse table top. So if someone was going to flip you over they could also eat food off you and actually use you as a table. If you have not done dying Bugs before, the first place you should start is just with alternating arms driving towards the ground and then back up. Like, do one side a full rep up and down with the arm, and then the other side. Make sure during this whole movement that you don’t compensate that staying position with the low back, knees, and feet all in the correct positions. If just the arms are too easy, add the legs as well. Use can try same arm same leg if it’s too easy. The ultimate progression is timed lowering and raising...try 2-5 seconds of both the lowering of the limbs and raising of them. The dying Bugs aren’t just a corrective exercise, they are a great move if you’re also looking for gainz in dem abs

I don't have many strengths, but two are: self deprecation and the ability to get out of my comfort zone. I always thought getting out my comfort zone meant working as hard as possible grinding away, but as of recently it actually means doing less. Doing less is uncomfortable for me.... Have you seen the movie "Forgetting Sara Marshall?" It's one of my favorites but there's a part when Paul Rudd is teaching Jason Siegel how to surf and they're practicing on the beach: "Do less." "No, do more." "Well, now you're just not doing anything." I always find myself thinking this in my head. What's too much? What's too little? Ive' been so conditioned my whole life to thinking "more is better:" - More studying to get good grades - More exercise to get in better shape - More wiping my butt to get good chafing The last one I was obviously joking with, but you get my gist. There's a minimum effective dose for everything: medication, time spent studying, and especially exercise. The next time you're feeling overwhelmed with a complex workout and diet routine, or you're in the gym not knowing what to do, and you're just feeling helpless with your progress, GET UNCOMFORTABLE and think about how you can simplify your workout routine, your diet, your lifestyle, and do less.

If you are super tight at your shoulders or you have any pain, there’s a muscle called the serratus anterior that could be the culprit. Nerd alert: The Serratus is the muscle that basically glues down your shoulder blade and controls the motion of the shoulder blade. Too much movement or too little movement of the shoulder blade easily results in pain and or tightness. ... You should feel a little pinch under your armpit when you do hear right that should feel similar to when someone pinched your butt at da club. Add weight to get a more buff serratus to make sure your shoulders stay healthy and svelt!

Had a blast launching this 21 day moms program. We have 10 moms that are getting stronger, more confident, and just overall badasses as we speak

Anyone else this excited for the DC Fitness Referral Rewards Program? Check it out https://dylan4f9f97.clickfunnels.com/hero-page

Album drops Spring ‘18

Jumping thru hump day like...

Try these 5 types of squats for better posture and increased metabolism http://dcfitness.la/5-squat-variations-better-posture-incr/

No incline? No problem. @la_dan_rose with this nice #fitnesshack

@sirgibfoot24 getting diesel with these rotational snatches. Rotational power movements fire up the metabolism because of how inefficient the body works in planes aside from forward and back. Great move if you want to get shredded like lettuce or improve your rotational power (Golf, tennis, baseball, etc)

Are you a busy professional that has been sitting all day and stressed out of your mind??? 4 Point Belly Breathing: great drill for taking the breathing out of your best and into your stomach. Channeling my inner @soufism with these sick iMovie edits . Try 6 breaths, 6 second holds each

T-Pain Dips AKA T-Spine Dips are not only great for voice synthesizing but also for thoracic mobility and upright posture

Classic @angelomei.

It’s many woman’s dream to do a body weight chin up. But body weight chin ups with eccentric slow lowering? Damn @kwharton10

Fantastic postural exercise for you mommas out there (and busy professionals like @sirgibfoot24 ). Keep the neck packed. Be about that posture life.

Weight always on heel/midfoot during Lunge variations. Non negotiable unless you want knee pain. In that case put your weight on your toe. JK. But seriously...Happy Friday everyone!!!!!!!

Swinging they the week with @jhoody7

What. A. Beast. @rellsworld_

ATTENTION WESTSIDE MOMS HUGE OPPORTUNITY We are looking for 10 moms to undergo a specialized training program. Apply at dcfitpros.com/momma (LINK IN BIO) if you: Are open to dietary changes... Can train 2x/week at our Brentwood studio Are open to reworking their entire fitness routine Apply at dcfitpros.com/momma (link is also in bio)

Divide and conquer!!! Your foam rolling that is. Why am I drawing lines on my lower leg? Because I’m an idiot? Yes. However, if we section off the parts of our body and focus our foam roller on that area, it’s going to be more effective than trying to do the thing at once. Use this sectioning technique for all your body parts, and just like last week make sure you are going SLOW!!!

Happy Halloween . From the DC Fitness Family.

When haters don’t want you to get results. @missriss07

TGIF. @iammarkharris

Aside from teaching our clients the art of the DM, we also spend a lot of time teaching push up variations. @gali_b

GRIND. GROW. LAUGH. @emfgray

Simple way to make your foam rolling more effective: go SLOW! Or as I like to call it SAS (slow as S). If it looks like you’re playing a heavy metal guitar or a cello, you’re going to fast and thus just passing over the tissue without making any lasting change to your flexibility

‘Tis the season

@jamieleighsiskin from JLS Fitness joins us today for our LAST DAY of the #25daysofmobility. Sometimes low back pain and/or tightness is a result of too much movement at the low back (the lumbar spine bending too much). Hip tightness can cause the body to search for other areas to move at, in some cases the low back. Ever do a hip opener and felt low back relief? This drill is fantastic for opening the hips so the back doesn’t move because the hips are too tight! Major k...ey alerts: Keep your chest up throughout the movement Make sure your hips and knees are at 90 degrees See more

Spinning thru the week like...

The only man that’s better looking than myself @rileylitman joins us for day #24 of the #25daysofmobility. Piggy backing on yesterday’s breathing technique, we are using the hard exhale to keep the rib cage down and the core stable while we open up the upper back and neck with these dips. Key check points (major key alert ):... 1) make sure you’re standing far enough away from the wall that it will help your body sink into position but not so far away that your lower back arches excessively 2) Forcefully exhale thru a SMALL space in the mouth until you get all the air out. 3) bring your elbows closer together if you want to challenge your mobility Let’s do 6 reps today 2x today. You can do it there’s only 1 day left!!!

@slyshadi crushing per usual

Day #23 of the #25daysofmobility challenge: breathe! If it’s 6PM and you’re reading to rip your Co-workers throat out this is for you! Yesterday we brushed on the importance of proper breathing mechanics for de stressing and to decrease muscle imbalances. This is a great drill to do in your car or at your desk. A couple checkpoints to pay attention to: 1) when you exhale, it’s important to do it forcefully thru a small space in your mouth like you’re blowing up a balloon. 2)... make sure you’re sitting upright with your hips under your shoulders and ankles under your knees. 3) when you inhale thru your nose, don’t Chest breathe! 4) when you’ve gotten every ounce of air out of your diaphragm, keep the breath out and hold it for 6 seconds. Try 6 breaths with 6 seconds holds 2x today.

Day #22 of the #25daysofmobility: Upper Back/Neck Opener. Sorry it’s been so long! I’ve been busy with the fundraiser for Christina #prayforvegas which went amazing! More news on that later. If you’re a competitive desk jockey or a stressed parent that dreams of the days his/her kids leave for college, this is perfect for you. When we Chest breathe we start using the upper back and neck’s postural muscles to create movement. As a result the body becomes dysfunctional and... starts to tighten up. When we breathe from the diaphragm, we are not only creating a stable core for the rest of the body to move freely around, we are also relaxing the body at the same time. Make sure of two things when you’re doing the above exercise: 1) Your top Knee is pulled up as close to the chest as possible 2) You exhale and get every single ounce of air out of your diaphragm, and keep the breath out and the held as you rotate Shoot for 5-8 reps See more

Big Rell @larrellkg 's for Christina #prayforvegas

WOPTOBER: the season for raising money for Christina @saman.faramarzi1

It's going down in the DC. Who's challenging @ronnyrock? Who's going to come raise some money for Christina? We still have some 2, 3, and 4PM slots open.

Atmosphere @angelomei is our model today for challenge #21 of the #25 days of mobility challenge. Today is an amazing drill to get your core stable before your workout routine and take your breathing out of your chest and into your stomach. On all fours, curl your body by tucking your pelvis, your chin, and rounding your back. Pushing the sternum to the ceiling, exhale like you're blowing up a ballon until all the air is completely out of your stomach. Keeping it out, hold your breath for 6 seconds. Take the deepest Inhale possible into the upper back. Repeat for 6 reps

85 and still crushing it. HAPPY THURSDAY!!!

CHALLENGE #20: ankle mobs #25daysofmobility The ankle joint gets locked up independently of the calves or hamstrings being tight in some causes from shoe type, overuse, history of sprained ankles, etc. Try loosening these bad boys up with some ankle mobility against a wall. Shoot for 8 reps per direction per side. #fit #25daysofmobility #mobilitywod #mobility #fitness #fitnesslife

@djlitty joins us for challenge #19 of the #25daysofmobility credit/blame: @margiekatz Great movement for core stability and Hamstring flexibility. You can use a chair as we did here, but I recommend a door frame. Let's try 2x today for 8 reps per side

Styled by an owl and feeling fresh AF @conrad_ali

CHALLENGE #18: Hip Rotator Sit-Backs #25daysofmobility @larrellkg joins us today for some much needed Hip Rotator love. I talked about this last time, but if you don't have mobility in your hips, it can really effect the alignment of you Knees and ankles, and cause the low back to seek out mobility which can lead to tightness/pain/injury. . Try 8 reps per side 2x today. Your hips will feel real Gucci .... #fitspo #fit #fitfam #fitnesslife #fitness #mobility #mobilitywod See more

New logo, new shirts. That's Gucci . #fitness #fitfam #fitnesslife #fit #fitspo

They say if you can shrug the weight above your belly button, you should be able to snatch or clean it during the Olympic lifts. I basically shrugged this to my chest and the lift was still hard for me. My point? Strength and power is a skill. Don't overlook form. Geek out on all the movements on YouTube, with your friends, recording your lifts, etc. The best results I see are in people that take the time to really become a student of the training. And understand the learning is never over. Rant over!

Us trying to get thru Monday.

CHALLENGE #17: Neck Sit Ups #25daysofmobility Sometimes we have to find mobility thru more stability. One area of relationship is the Neck vs the upper back. If the deep flexors of the Neck aren't stable, we will start looking in our upper back for stability which will in turn make it very tight. Try 8 reps for 2 sets of these neck sit ups #fitspo #fitness #fitfam #fitnesslife #mobility #mobilitywod

It's been a client highlight reel this week. @raya720 with these super tough feet against wall planks. Try them, you'll die RIP

"Shoulders on boulders": @d.schuster straight beast

CHALLENGE #16: Extension Rotation #25daysofmobility We can clear up tightness at the upper back 2 different ways: extension or rotation. This quadruped movement addresses both and allows us to utilize the breath to relax the body into a deeper stretch. Try 2x today for 8 reps per side

Add in some isometric holds to your pallof presses to increase oblique activation and core stability. @christianayers blasting out 80lbs for 5 reps . #fitnessmotivation #fitness #fit #fitfam #functionalmovement #functionaltraining #fitfam #fitspo

Traveling this weekend? A great way to get some back exercises is with a towel wrapped around a solid post. Face pulls like above a great for posture and back strength. Try 8-20 reps for 2-5 sets. Too easy? Move your feet forward . #functionaltraining #functionalmovement #fitfam #fit #fitness #fitnessmotivation

Day #15: Table Makers #25daysofmobility . @larrellkg making his debut. Great stretch for the internal rotators of the shoulders: biceps, pec minor, shoulders, etc. . Let's do 8 reps of these guys just 1x today. ... . #fitfam #functionalmovement #functionaltraining #fitness #mobility #mobilitywod See more