Rick Warren and church tackle obesity

Posted on January 29, 2012 by joekozma

I thought you’d find this interesting and motivating!
Joe


Rick Warren told his church that he gave up carbonated drinks, dairy and fast food. His trainer says he works out twice a day.
(CNN) — The epiphany occurred at a baptism.

With more than 800 people waiting, Pastor Rick Warren took them one by one and immersed them in the church’s baptism pool. During this spiritual rite at Saddleback Church, the pastors hold the people briefly underwater, and then pull them out.

“On that particular day, I was baptizing 858 people,” Warren told his congregation last fall. “That took me literally four hours.”

“As I’m baptizing 858 people, along around 500, I thought this … ‘We’re all fat.’ ”

Warren turned his realization to himself.

“But I thought, I’m fat,” he said. “I’m a terrible model of this. I can’t expect our people to get in shape unless I do.”

Warren, considered one of the most influential pastors in the country, delivered the inaugural prayer for President Obama in 2009 and wrote the best-selling book “The Purpose Driven Life.” Now, he was embarking on a new mission: Curbing the obesity epidemic at church.

Warren seems like an unlikely man to lead an anti-obesity crusade. A ruddy man with plastic frame glasses, he has admitted to gaining 90 pounds over the last 30 years and failing at various yo-yo diets. He declined an interview for this story.

Based in Lake Forest, California, Saddleback is one of the largest churches in the United States and has eight locations throughout Orange County. Warren has a casual style in his ministry, usually preaching in jeans.

A slimmer Rick Warren addressed the congregation on January 14.
Since January 2011, Warren has been shrinking. He gave up carbonated drinks, dairy and fast food, he told the church. He works out twice a day, according to his trainer, Tom Wilson. Warren shed 60 pounds on a diet-lifestyle program devised at Saddleback Church called the Daniel Plan.

The program’s name comes from the biblical story about Daniel. In the story, Daniel and his friends, who are Israelites living in Babylon, refuse to consume royal food and wine. By eating vegetables and water, “they looked healthier and better nourished than any of the young men who ate the royal food,” according to Daniel 1:15 in the Bible’s New International Version.

The Daniel Program, which started at Saddleback Church last January, advises how to eat healthier foods, encourages workout routines and urges participants to join small groups. The program was free.

Warren recruited three doctors to develop the plan: Daniel Amen, a psychiatrist; Mark Hyman, a family doctor; and Mehmet Oz, a TV host and cardiac surgeon.

“The secret sauce of Saddleback is we do this as a community,” said Amen, one of the medical contributors. “It’s very different than most health plans where you do it with yourself or your wife. You get to do this with a whole community.”

Studies indicate that people who try to lose weight or adopt healthier habits in groups are more likely to be successful than individuals working independently.

The small groups have health and spiritual curricula, and provide a support network. Saddleback was the ideal place, because small groups already existed at the church and Warren had “instantaneous capacity to make this happen,” said Hyman, another contributor to the Daniel Plan.

“The church was the perfect incubator,” he said. “This was a way of leapfrogging and getting a social experiment done.”

Chiquita Seals said she lost 125 pounds with the emotional support offered by her small group.
Chiquita Seals, a member of Saddleback, said that having a small group was instrumental to her 125-pound weight loss. Her group met twice a month to discuss their health, and they also hiked together. Each small group has a health champion, whom Seals credits with “helping me emotionally, physically.”

“The health champion guides the group — ‘This is what we’re cooking, this is what we’re doing’ — and cheers you on and helps you out. It’s not just the food you’re eating, it’s also mental gain,” she said.

The church held a race, cooking demonstrations and various workout classes led by Tae Bo founder Billy Blanks. It overhauled the menus and vending machine products sold at church and placed symbols to indicate which choices were healthy. Doughnuts often given to the congregation were replaced with trail mix. The church developed a website with recipes, advice on physical activity and health information.

“It’s not a diet, not a healthy quick scheme, it’s designed to be a way to create health,” Hyman said.

At the end of the first year, about 15,000 people had registered for the program and 250,000 pounds were lost, according to Saddleback Church. The Daniel Plan is a program the founders intended to spread to different faith communities across the globe, Hyman said.

But many at Saddleback wondered why the church would get involved in health and weight loss.

Julie McGough said her family has become healthier by going on the Daniel Plan.
“I wondered whether this was something church should be doing,” said Julie McGough, a member of Saddleback Church for 18 years.

McGough and her husband decided to try the plan, because they had gained weight during his illness with multiple sclerosis. Between his doctor’s visits, hospital appointments and busy schedule, the family came to rely on fast food as their staple.

The couple and their two kids, ages 10 and 16, cleaned out their pantry, gave up the In-N-Out burgers and started cooking as a family activity. They started eating chicken, broccoli, squash and a variety of vegetables, and in smaller portions. They bought a trampoline for the kids and also started hiking.

One year later, McGough has lost 28 pounds. Her husband has lost 55 pounds and stopped taking as many medications.

“This is what we should be doing,” McGough said about the church’s involvement in the health plan. “I am far more able to serve God because I’m healthy.”

Warren said in several speeches to the congregation that he never paid much attention to the perils of obesity such as diabetes and heart disease. But when he heard that obesity could affect a person’s brain power, it snapped him into action. Growing evidence indicates that obesity is associated with impaired cognitive function, such as attention and memory problems.

Warren often repeats the same phrases when discussing the Daniel Plan. “The Father made your body, Jesus paid for your body, the Spirit lives in your body. You better take care of it.”

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Strength Training Benefits for Women

Posted on January 1, 2012 by joekozma

Most women desire to have a higher metabolism is order to further their weight control efforts. Strength training increases muscle mass and increasing muscle mass most definitely will increase an individual’s basal metabolic rate. What this means for females is that they will have a harder time gaining fat as the percentage of lean muscle tissue in their body increases. Obesity can be greatly reduced by sustained participation in a vigorous weight training combined with a sensible eating plan.
Osteoporosis is common among women who do not exercise as they age, strength training is a proactive step women can take to prevent bone density loss. Scientific studies prove that weight bearing exercise increases bone density. Strength training done with moderate resistance also fights aging through ligaments and tendons. Weight training has also been shown to improve balance by increasing the power or core muscles; which in and of itself will prevent injuries due to falling or stumbling.
Strength training has been shown to decrease blood pressure and increase circulation. Circuit training with weights has been shown to improve cardiovascular fitness. Improved cardiovascular fitness works to prevent cardiovascular disease.
Women who strength train can also expect to perform better in sports, activities and life in general. Strength training women have more energy, strength, and stamina for all kinds of activity. Energy, strength, and stamina are factors which can also improve relationships with spouses, friends, and even children.
Who does not want to improve their appearance, confidence and self esteem? These are all improved in women who participate in strength training programs. Depression is a huge issue in our country especially among women. It is this writer’s contention that much of the mild depression treated with medication could be eased or eliminated by a sustained participation in a vigorous strength training program. Increased self esteem due to improved appearance and health is a natural antidepressant.
Anti-aging medicine is one of the fastest growing industries in our country today, strength training is almost always prescribed as part of the Anti-aging doctor’s overall program. Strength training helps women naturally age more gracefully because it naturally fights the decrease in muscle mass, strength and flexibility that comes with aging.
The benefits to women that strength training can provide are myriad, this writer doubts there are few if any women who would not desire to have the benefits provided by weight training. Ladies it is time to put down the laziness and procrastination that has stopped you from self improvement. Start today and truly improve your life.

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Lift Weights to Lose Weight

Posted on August 20, 2011 by joekozma

So, you’ve been going to the gym for months. You took a spinning class, ran on a
treadmill, got really sore from an hour of aerobics and had lots of fun
kick-boxing. You’ve sweated, worked really hard but have little to show for it.
Meanwhile, you’ve been staring at some fit women lifting weights with trainers. “It’s not for me,” you say. “I don’t want to bulk up, I just want to lose a few pounds and tone my
body.”

It’s something bodybuilders have known for years: those who only do cardio will
never achieve the results they want. Make sure to incorporate weight training as a regular part of your exercise routine. It’s interesting to see what happens to your body when you lift weights: it increases your lean body mass. Low calorie diets and aerobic training without weight lifting can actually make you lose muscle, and make you fatter! If you lose lean mass, your metabolism slows down, slowing down weight loss and
increasing fat stores. If you increase your lean body mass, you increase your
metabolic rate. And the faster your metabolism is, the more fat you’ll burn all
day long – even while you’re sleeping! It makes sense now, why bodybuilders
with high muscle to fat ratios stay lean year round without much aerobic
activity.

Here are a few tips:

- Ignore the scale! Not all body weight measurements are equal. The problem is
that most women look at a scale as an indicator of how fit they are. They do
not seem to understand that weight training builds muscle and that muscle weighs more than fat. Body weight is not a good indicator of your progress. You can lose fat around your belly and your clothes will feel and fit looser, but you might actually weigh more because you are building muscle and burning fat.

- Take pictures to monitor progress! Use a digital camera to take photos of
yourself and see the progress with your own eyes. Also, take body fat measurements and make sure a knowledgeable trainer evaluates where you are at.

- Lift weights! The more weight training you do, the more muscle you’ll gain – the more muscle you have, the higher your metabolism and fat loss will be. Did you know that muscle burns fat even when you sit at your computer? Far too many people use their scale as an indicator of progress when in fact they have no idea if it’s fat, water or muscle they
are losing.

- Don’t forget about nutrition! Lifting weights without the right nutrition won’t
make you lean and won’t give you the muscle definition you want. Increase the
amount of fresh veggies and whole grains, avoid any processed foods and sugar,
and eat only lean protein.

Just remember, if you want a lean toned body, stop sweating in the aerobics studio
and pick up some dumbbells.  Fort Lauderdale Personal Trainer Joe
Kozma is a former national bodybuilding champion and college football player.
Joe’s fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com or contact Joe here.

Posted in Body Building, Diet, Fitness, Muscle Building, Nutrition, Personal Trainer, Personal Training, Toning, Uncategorized, Weight Loss | Tagged , , , , , , , , , , , , , , , | Leave a comment

Personal Trainer Fort Lauderdale (you are what you do)

Posted on February 6, 2011 by joekozma
2/1/2011
The Habits That Make You
What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to work with a personal trainer 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

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Click Below To Check Out Our Results!
Fort Lauderdale Personal Training Client testimonials and before and after photos
Laser Focus
Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.
Easy Teriyaki Salmon
Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

  • 1 Tablespoon sesame oil
  • 1/4 cup lemon juice
  • 1/4 cup soy sauce
  • 1 teaspoon ground mustard
  • 1 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 4 (6oz) salmon steaks
  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Set aside 1/2 cup of marinade and refrigerate.
  3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
  4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

Help out your friends, family and co-works by giving them a complimentary issue of my bimonthly fitness newsletter. Just use the “refer a friend” link below to forward this issue.

Contact me for a complimentary consultation!
Joe Kozma

Fort Lauderdale Personal Training

Fort Lauderdale
,

Florida’s #1 Personal Training Expert

Personal Trainer Fort Lauderdale

Client Testimonials
Joe is an outstanding trainer and a good friend. I always look forward to my training sessions. No matter how I feel when I enter the gym, I always have a great workout and leave feeling great.

Steven

What was so impressive about the program with the systematic nature of the training and nutrition. I lost body fat and gain strength faster than I ever dreamed possible!
Jim

I’ve never been what you would call athletic before, but training with Joe has enabled me to lift weights I would never have dreamed possible: 300+ pound squats, 250 lb. bench presses, I can even do more than 10 pull ups!
Jeff

Christina

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Email me at http://www.joekozma.com/contact.htm
Phone: Florida’s #1 Personal Training Expert
Web: Personal Trainer Fort Lauderdale
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Fort Lauderdale Personal Trainer – Powerful Motivation

Posted on November 21, 2010 by joekozma
Today I’m going to share some secrets I have developed to aid my clients in attaining paradigm changing motivation. I will not share all my secrets of course but even sharing what I will discuss in this article makes me uncomfortable.

Something I have made a study of in all the years I have been training people is motivation. Motivation is the fire that fuels efficacious dieting and high intensity training.

Let me ask you a question, Have you started a diet but somehow failed to get fired up or motivated enough about it to stick to the program with enough rigidity to be successful in losing weight? I’ll bet you have. If you are like most people, you have started a multitude of diets, and failed a multitude of times to develop and sustain enough motivation to be successful in your endeavor. Now it goes without saying motivation is also critical in establishing a pattern of exercise in ones life. In fact, motivation and the ability to develop it and sustain it can have many applications to many areas of life. If we can create motivation and sustain motivation at will it stands to reason we can become much more empowered individuals in every area of life. The information in this article could make you become a better worker at your job, a better friend, a better lover, a better family member, if you take some of the universal truths set forward in this article and apply them to the areas of life you would like to improve in. Let’s embark into more depth on the subject of motivation.

MOTIVATING ONES SELF TO LOSE WEIGHT
This is obviously something that is fairly difficult to do or personal trainers, nutritionists and dieticians would not have multitudes of clients coming to them enabling them to earn pretty decent livings in some cases. A trick I learned about long ago about attaining greater results from my training and dieting in bodybuilding is really transformational. I used to get a picture of a bodybuilder I greatly admired and I would meditate on that picture when I woke up, before I worked out, and again before bed. It wasn’t long before I realized how critical proper eating was for bodybuilding success. I had to be very precise in my eating in order to get enough protein to grow muscle, also I had maintain strict control of my carbohydrate and fat intake in order to gain muscle while reducing my body fat. I began to realize the most critical time to look at the pictures to motivate myself to eat right was before meals, this technique to motivate my self is called visualization. Now getting while getting ready for a bodybuilding competition I came to conclusion that I needed to lose thirty pounds in order to bring out maximum muscle definition.

I picked up another technique I had learned from a self improvement book I had read called mantra. A mantra is word or phrase which is repeatedly with the intent of changing human behavior. My mantra for that competition was “I will follow my diet,” I never changed my mantra and at the end of my diet I lost thirty two pounds, and coupled with my visualization technique had accomplished something else also, I won my competition, silenced my critics and had totally changed my life for the better.
Today I have my clients use a picture of either themselves when they were in the best shape in their life or a picture of a celebrity or athlete whose body they admire highly, I have the client meditate on this picture before each meal and say the mantra fifty times coherently usually “I will follow my diet” or “I will follow Joe’s diet.”
I cannot tell you in words how powerful these motivational techniques are at changing human behavior. Clients regularly tell me they feel like dieting is easy and effortless after having them engage in the visualization and mantra motivational combo. I have cured people who have never been able to establish a
regular workout pattern in their life because they hate exercising by using mantras; their mantra said with every repetition of every set of their workouts, plus being said at meal times has removed their hatred of working out. Their mantra is “I love working out” If we repeat things to ourselves enough times they literally become our reality. All that is needed is a mind open to change.
Try these powerful motivational tools and see your life change for the better.

Fort Lauderdale Personal Trainer Joe Kozma features personal training services, diet and nutrition advice with fast visual results as well as dramatic increases in strength and health. He works with people of all fitness levels: from beginners to competitive bodybuilders and fitness competitors. He also offer a comprehensive online personal training and nutrition program. Contact him at Fitness Trainer Fort Lauderdale to make an appointment to change your life!

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Fort Lauderdale Personal Trainer Screams: Stop being lazy!!

Posted on August 19, 2010 by joekozma
Fort Lauderdale Personal Training Client testimonials and before and after photos
Are you lazy?
I know a lot of lazy people.

People who would rather spend the day planted on their couch than anywhere else.

People who choose take-out over home cooked, every night of the week.

People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.

What about you? Check if the following describe you:

  • You are habitually inactive.
  • You’d rather be a passive observer than an active participant.
  • You’re a master excuse-maker.
  • You find shortcuts in order to avoid the long haul.

If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…

  1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
  2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
  3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead – like heading to the gym rather than the couch.
  4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.

Your Ideal You
Take a moment and imagine your ‘ideal you’.

What does the ‘ideal you’ look like? How does the ‘ideal you’ spend their time? Who would the ‘ideal you’ spend time with? What would the ‘ideal you’ accomplish? The distance between you and your ‘ideal you’ is created by laziness.

When faced with decisions, big or small, do what your ‘ideal you’ would do, rather than taking the easy way out.

(I’m pretty sure that your ‘ideal you’ is a client of mine…:)

Guiltless Zucchini Pasta with Turkey
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings

Here’s what you need:

  • 4 zucchini, ends trimmed and run through a spiral slicer
  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1 (20oz) package lean ground turkey
  • 2 cups spaghetti sauce
  • Salt and pepper to taste
  1. Place the spiral-sliced zucchini in a large bowl and set aside.
  2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
  3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
  4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.
Joe

Kozma

Fort Lauderdale Personal Training

Fort Lauderdale

Florida’s #1 Personal Training Expert

My Site
(954) 598-3855

Client Testimonials
Joe is an outstanding trainer and a good friend. I always look forward to my training sessions. No matter how I feel when I enter the gym, I always have a great workout and leave feeling great. Steven

What was so impressive about the program with the systematic nature of the training and nutrition. I lost body fat and gain strength faster than I ever dreamed possible! Jim

I’ve never been what you would call athletic before, but training with Joe has enabled me to lift weights I would never have dreamed possible: 300+ pound squats, 250 lb. bench presses, I can even do more than 10 pull ups! Jeff

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Flat Monthly Rates – Save $

Train with a buddy – Save $

After School Teen Fitness

Bodybuilding/Figure Training

 Meet with Joe for details!
Email: joek@joekozma.com
Phone: Florida’s #1 Personal Training Expert
Web: http://www.joekozma.com Fort Lauderdale Personal Trainer
(954) 598-3855
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Fort Lauderdale Personal Trainer asks How is Your Diet?

Posted on June 18, 2010 by joekozma
04/01/2010
 Tired of being out of shape?
  • Have you been frustrated with fad diets and ineffective exercise programs?




  • Have you always wanted to have a great body but did not know where to begin?




  • Do you feel that your self confidence and attractiveness are hampered by your present physical condition?
    •  Answer yes to any of these questions?
     

    (954) 598-3855

    The Missing Link to Optimal Health
    Do you rarely get sick, have no need for prescription meds, and can’t remember the last time that you had to visit the doctor?

    If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

    It’s hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

    Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

    In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.

    The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

    Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal — and quite common — human illnesses.

    Victoria’s research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

    It’s All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens — an item that hardly exists in the human world.

    Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

    1. Greens are packed with amino acids…AKA protein.

    I’ll bet you didn’t know that dark leafy greens are a legitimate source of protein. It’s true!

    Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you’re getting chains of amino acids that have already been assembled into a complex protein.

    When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

    2. Greens give you lots of insoluble fiber…like a sponge.

    You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:

    • Fiber reduces cholesterol
    • Fiber prevents and reduces the risk of cancer
    • Fiber lessens risk of diabetes and improves existing diabetes
    • Fiber helps shed unwanted pounds and prevents overeating

    3. Greens promote bodily homeostasis…necessary for optimal health.

    Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

    In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

    4. Greens are alkaline…which promotes healthy cells.

    In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level — this causes fermentation, which results in acidity, or low pH.

    There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

    When you get plenty of greens on a daily basis, you’re able to better maintain a good alkaline pH balance.

    5. Greens are made of chlorophyll…liquid sun energy.

    As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

    Here are just a few of the powers of chlorophyll:

    • Chlorophyll builds a high blood count
    • Chlorophyll helps prevent cancer
    • Chlorophyll counteracts toxins
    • Chlorophyll promotes an alkaline body
    • Chlorophyll helps sores heal faster
    • Chlorophyll improves varicose veins
    • Chlorophyll improves vision

    Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

    Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
    *See the recipe below*

    Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

    Remember, regular challenging exercise is the key to achieving your ideal body.

    Call or email today to get started on a fitness program that will get you to your best body quickly.

    Green Weight Loss
    Need more convincing that greens should be a regular part of your diet?

    People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren’t getting their greens.

    So sip your green smoothie with a big smile, knowing that you’re turbo charging your health and expediting your weight loss.

    Green Smoothie
    Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
    Servings: 1

    Here’s what you need…

    • 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
    • 1 cup strawberries
    • 1 banana
    • 1-2 cups filtered water
    1. In a high speed blender mix the ingredients until smooth.

    Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

    Share this newsletter with your friends. Use the “refer a friend” link below to forward this newsletter to your friends, family and co-workers.

    Joe

    Kozma

    Fort Lauderdale Personal Training

    Fort Lauderdale

    Florida’s #1 Personal Training Expert

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    Client Testimonials
    Joe is an outstanding trainer and a good friend. I always look forward to my training sessions. No matter how I feel when I enter the gym, I always have a great workout and leave feeling great. Steven

    What was so impressive about the program with the systematic nature of the training and nutrition. I lost body fat and gain strength faster than I ever dreamed possible! Jim

    I’ve never been what you would call athletic before, but training with Joe has enabled me to lift weights I would never have dreamed possible: 300+ pound squats, 250 lb. bench presses, I can even do more than 10 pull ups! Jeff

    Savings on supplement store!
    When checking out of the Supplement Store, use this coupon code to save 10% off your order of $99 or more!
    Coupon Code: show10percentoff
    Email: joek@joekozma.com
    Phone: Florida’s #1 Personal Training Expert
    Web: http://www.joekozma.com
    Posted in Aventura personal trainer, Broward County Personal Trainer, Cooper City personal trainer, Coral Springs personal trainer, Dania Beach personal trainer | Leave a comment

    Secrets for Muscle Gain

    Posted on February 23, 2010 by joekozma

    In this article I give the reader a few tips regarding training effectively for muscle mass. I hope that the reader will be able to capitalize on some of the information I share here and transform their bodies and self esteem in the process.
    One method of increasing one’s ability to gain muscle is to implement H.I.T. This acronym represents high intensity training. This type of training favors low volume workouts done at a very high level of intensity. With this type of training a much fewer number of exercise sets is done when compared with typical bodybuilding workout routines. But the sets are done at a very high level of intensity.
    A typical bodybuilding chest routine would be as follows:
    Bench Press four sets, ten reps;
    Incline Press four sets, ten reps;
    Flyes four sets, ten reps;
    Dips four sets, ten reps.
    No intensity building techniques would be added to this routine the sets would be done to an approximately ninety percent of failure level of intensity.
    A H.I.T. workout implemented by me would look like this:
    Incline Dumbbell Press two sets, five to eight reps;
    Incline Dumbbell Fly two sets, eight reps;
    Machine Fly two sets, eight reps.
    Each set of this workout would be extended using a technique called rest pause. Rest pause technique involves taking the initial set to momentary muscle failure and then pausing fifteen seconds and completing as many reps as possible with the same weight. This technique pushes each set well beyond momentary muscle failure and works the muscle in a more complete manner. I have found that using these techniques greatly increase the productiveness of each workout as far as creating greater muscle mass and improved shape. Less sets means shorter workouts which create superior results.
    Increasing protein intake to two grams of protein for each pound of body weight never fails to improve a trainee’s response to workouts. I have written a number of articles touting the benefits of high protein diets for weight loss and muscle gain.
    Many people do not know that if in adequate levels of protein are consumed, it is very possible for bodybuilding workouts to actually cause muscle mass loss. Many people who workout regularly make no progress specifically because they do not eat enough protein to repair the breakdown in muscle tissue that occurs from their workouts, thus their physiques do not improve. Ignoring adequate protein consumption causes many to spin their wheels at the gym.
    Utilizing nutritional supplements that can improve the rate of recovery from exercise is another way to improve training results. I will make only a few recommendations in this article with respect to supplements. One supplement I have found to really help with muscle recovery is creatine.
    I have some of my clients take two to five grams of creatine twice per day with one creatine dose coming without fail immediately after the workout. I have seen excellent results from this simple, inexpensive supplement. Creatine is not for everybody however; its use would be contraindicated in those individuals whose primary goal is to lose weight. Creatine is more ideally suited to those individuals who are interested in increasing strength and muscle mass.
    I also, without fail, always recommend to all trainees, multivitamin and multimineral supplements. Most people do not eat enough fruits, vegetables, and raw foods to cover their minimum daily requirements for vitamins and minerals, therefore use of these simple, inexpensive supplements almost always improve metabolic functioning and increases the rate of recovery from exercise.
    In closing, I hope the information given in this article helps readers to improve the productivity of their exercise programs.
    ——Personal Trainer Fort Lauderdale Joe Kozma is a master trainer with over twenty years of experience. Joe is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Personal Training website.
    Posted in Aventura personal trainer, Broward County Personal Trainer, Fort Lauderdale personal trainer, Miramar personal trainer, Palm Beach personal trainer, Personal Trainer, Wilton Manors personal trainer | Leave a comment

    Sexy Bun and Thigh Workout

    Posted on October 31, 2009 by joekozma

    Almost all women desire to have a sexy butt and sexy legs. The process of achieving that fit look is not easy, but with intense muscle isolating weight training, a much more toned and sexy look is possible for all women. I will also briefly touch on proper eating because no matter how toned a person’s muscles are, they will not have that tight toned look if they are covered by a thick layer of fat.

    I’ll cut right to the chase and begin with the exercises and descriptions of the nuances of exercise form that will give the best results. The workout will begin with leg extensions on a machine done in a superset with leg curls on a machine. A superset is a series of two exercises done one after the other without rest. Two to three supersets will be done of leg extensions and leg curls with a weight which will become very challenging to complete fifteen repetitions.

    Next we move on to squats on a smith machine squats supersetted with strait-legged deadlifts. Again two to three working sets will be done. Both of these exercises work the glutes or buns with a great deal of intensity. The squats will be done with the feet about shoulder width apart. The smith machine squats will be done with a weight that is very challenging to get fifteen repetitions.

    The depth of the squat will be that point at which the back of the leg is parallel to the ground, the speed of the repetition will be slow and controlled. The strait-legged deadlifts will be done with dumbbells rather than a barbell because it puts less pressure on the lower back. The form for the deadlifts will be as follows: The dumbbells will be held at the side of the body and the knees will be slightly bent yet fixed as the trainee bends at the waist and lowers the dumbbells. The butt is out and the spine is rigid with the chest being in a convex position during the descent. Mentally the trainee will focus on the butt and hamstrings as they slowly lower the weight in proper form. The weight for stiff legged deadlifts will be moderate with fifteen repetitions being done relatively easily. The point of this exercise is to put pressure on the butt and hamstrings while keeping the lower back uninjured, squeezing and tensing the muscles throughout the entire movement will provide the results looked for. The last superset of this workout is wide foot stance leg presses supersetted with more leg curls on a machine. Again two to three working sets will be done for about fifteen repetitions. The leg presses are done with a wide foot position in order to effectively work the inner thigh; the repetitions for this exercise will be done in slow and controlled form. The machine leg curls will be done in slow and controlled form also.

    With regard to proper diet, in ninety five percent of the cases a high protein, low carb diet will be implemented in order to lower the trainee’s body fat levels to the point at which the muscle tone of the body will not be obscured by excessive fat deposits. I hope this article will be of benefit to you, in your quest to improve your appearance.

    Fort Lauderdale Personal Trainer Joe Kozma is a master trainer with over twenty years of experience. Joe is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides body makeovers, body sculpting, strength gain, and more. See his clients at his Fort Lauderdale Fitness website.
    Posted in SOUTH FLORIDA PERSONAL TRAINER, Southwest Ranches personal trainer, Tamarac personal trainer, Weston personal trainer, Wilton Manors personal trainer | Leave a comment

    If I Had To Pick One Exercise…

    Posted on September 17, 2009 by joekozma

    I’d pick the squat. The squat has a number of variants, some of which can be combined for a more efficient total body workout.

    The execution of the squat is very simple when just looking at it, but when performing the movement there are many details that must be taken into consideration. Be sure to keep the feet flat on the floor, in order to properly distribute weight. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board’s use be eliminated. In the sport of weightlifting, a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Depending on who you ask, some people will discourage the use of a board or elevated heel, thinking that it might lead to a break in proper form. In any squat, the lifter should take care to use force from the heel, not the ball of the foot, in order to maintain balance and keep the focus on the thigh muscles.

    To avoid the chance of getting stuck under the bar, heavy barbell squats are best performed either inside a power cage or in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A Smith machine can also be used, though the movement is less natural than with a bar, does not provide adequate stabilizer muscle development and may lead to joint problems.

    The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

    * In the Squat or Powerlifting Squat, the bar is held anywhere over the back of the neck, within the rules, and feet placed wherever the lifter chooses for the squat for what is best for him.

    * In the back squat, a barbell should be held across the upper back.

    * In the front squat, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

    * In the Olympic Squat, the bar is placed either for a front or back squat position. front squat with a clean grip and back squat with a high-bar position. On both occasions the feet placed roughly in clean receiving position. The lift is done up to a weight of 25 % greater than the athletes clean and jerk on both lifts (for a professional, others may differ.) this style is designed to benefit Olympic weightlifting only and should not really be used in other forms.

    Fort Lauderdale Personal Trainer Joe Kozma is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients and his results at his Fort Lauderdale Fitness website at http://www.joekozma.com/ or call Joe at (954) 598-3855 to schedule an appointment today.

    Posted in Diet, Exercise, Fitness, Fort Lauderdale, FORT LAUDERDALE BOOT CAMP, Miami, Nutrition, Personal Trainer, Personal Training, Weight Loss, Workout | Leave a comment