AP3 Personal Training

Navigating Summer Vacations While in a Weight Loss Program
Summer vacations are a time for relaxation, exploration, and enjoying the outdoors. However, they can also pose challenges for those committed to a weight loss program. Here are some practical strategies to help you stay on track without compromising the fun and relaxation of your vacation.

1. Plan Ahead
Before you leave, research your destination. Look for healthy dining options, local markets, and grocery stores. Consider booking accommodations with a kitchen so you can prepare some of your meals. If you’re staying in a hotel, check if they offer healthy menu options.

2. Stay Active
Incorporate physical activity into your vacation plans. Explore the local area by walking or biking, take a swim in the hotel pool, or try new activities like paddleboarding or hiking. These activities not only help burn calories but also allow you to experience your destination in a unique way.

3. Practice Portion Control
Eating out is part of the vacation experience, but restaurant portions can be much larger than you’re used to. Consider sharing dishes, ordering appetizers instead of main courses, or asking for a half portion. Listen to your hunger cues and stop eating when you’re satisfied, not stuffed.

4. Make Smart Choices
Opt for grilled, baked, or steamed dishes instead of fried foods. Choose salads, vegetables, and lean proteins. Be mindful of high-calorie sauces and dressings – ask for them on the side so you can control the amount you consume.

5. Stay Hydrated
Summer heat can lead to dehydration, which can sometimes be mistaken for hunger. Carry a water bottle with you and drink regularly. Opt for water, herbal teas, or sparkling water instead of sugary drinks or alcoholic beverages.

6. Indulge Mindfully
It’s okay to indulge in your favorite treats, but do so mindfully. Enjoy a scoop of ice cream or a piece of local pastry, but savor each bite and make it a special occasion rather than a daily habit.

7. Stay Accountable
Keep a food journal or use a mobile app to track your meals and activities. This can help you stay mindful of your choices and keep you accountable for your weight loss goals.

8. Practice Self-Compassion
Vacations are meant to be enjoyable. If you have a less-than-perfect meal or skip a workout, don’t be too hard on yourself. Focus on getting back on track with your next meal or activity. Remember, it’s the overall pattern that counts, not individual choices.

By incorporating these strategies, you can enjoy your summer vacation while continuing to make progress on your weight loss journey. With a little planning and mindfulness, you can strike a balance between relaxation and healthy living.

As an executive, you understand the value of strategic planning and analysis in achieving business success. The same principles can be applied to your health and fitness goals. One effective tool to guide you on this journey is the SWOT analysis. By examining your Strengths, Weaknesses, Opportunities, and Threats, you can create a targeted plan for improving your health and fitness.

Here’s why performing a health and fitness SWOT analysis is crucial:

1. Identifying Strengths
Understanding your strengths allows you to leverage them in your fitness journey. These might include your determination, access to resources like a personal trainer or gym membership, or previous success in adopting healthy habits. Recognizing these strengths boosts your confidence and provides a solid foundation to build upon.

2. Recognizing Weaknesses
Identifying your weaknesses is equally important. These could be time constraints, a tendency to prioritize work over exercise, or unhealthy eating habits due to frequent business dinners. Being aware of these weaknesses allows you to develop strategies to address and overcome them, ensuring they don’t derail your progress.

3. Capitalizing on Opportunities
Opportunities are external factors that can help you achieve your health and fitness goals. These might include new fitness trends, wellness programs offered by your company, or support from your family and colleagues. By recognizing and taking advantage of these opportunities, you can enhance your fitness plan and stay motivated.

4. Mitigating Threats
Threats are external factors that could hinder your progress. For executives, these might include high stress levels, frequent travel, or a sedentary lifestyle due to long hours in meetings. Identifying these threats enables you to create proactive strategies to mitigate their impact, such as incorporating stress management techniques or finding ways to stay active while traveling.
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Implementing Your SWOT Analysis

Once you’ve completed your SWOT analysis, use the insights to create a personalized action plan. Set specific, measurable, achievable, relevant, and time-bound (SMART) goals based on your strengths and opportunities. Develop strategies to address your weaknesses and counteract potential threats. Regularly review and update your analysis to stay on track and make necessary adjustments as you progress.

Performing this SWOT analysis empowers you to take a strategic approach to your well-being. By understanding your internal and external factors, you can create a realistic and effective plan tailored to your unique needs. This proactive approach not only improves your physical health but also enhances your mental clarity, energy levels, and overall performance in both your personal and professional life.

Remember, your health is your most valuable asset. Invest in it wisely by starting with a thorough SWOT analysis and setting yourself up for long-term success.

Unlocking the Secrets of Metabolism: Effective Weight Loss for Busy Executives

As a health and fitness coach to busy executives, I understand the unique challenges that come with a demanding lifestyle. Balancing high-stakes careers, social obligations, and family life often leaves little time for self-care. However, achieving and maintaining an optimal weight is essential for overall health and longevity. Today, I want to share the secrets of metabolism and how you can harness them for effective weight loss.

1. Understanding Metabolism

Metabolism is the process by which your body converts food into energy. This complex biochemical process involves the breakdown of carbohydrates, fats, and proteins to produce the energy your body needs to function. There are three primary components of metabolism:

> Basal Metabolic Rate (BMR): 🧬 This is the energy your body needs at rest to maintain vital functions like breathing, circulation, and cell production.

> Thermic Effect of Food (TEF): 🔥 This is the energy your body uses to digest, absorb, and metabolize food.

> Physical Activity: 🏋️‍♂️ This includes all movements, from structured exercise to everyday activities like walking and fidgeting.

2. Secrets to Boosting Your Metabolism

> Build Lean Muscle Mass: 💪🏼 Muscle tissue burns more calories at rest compared to fat tissue. Incorporating strength training into your fitness routine can increase your muscle mass, thereby boosting your BMR.

> Eat Protein-Rich Foods: 🥩 Protein has a higher thermic effect compared to fats and carbohydrates. This means your body uses more energy to digest protein, temporarily increasing your metabolism.

> Stay Hydrated: 💧 Dehydration can slow down your metabolism. Drinking water, especially cold water, can temporarily boost your metabolic rate as your body works to heat the water to body temperature.

> Get Adequate Sleep: 😴 Poor sleep can disrupt your metabolism and increase your risk of weight gain. Aim for 7-9 hours of quality sleep per night to support metabolic health.
Incorporate High-Intensity Interval Training (HIIT): ⚡️ HIIT workouts are known to increase your metabolic rate even after the workout has ended, thanks to the afterburn effect (excess post-exercise oxygen consumption).

3. Effective Weight Loss Strategies

> Personalized Nutrition Plans: 📝 Tailoring your diet to your unique metabolic needs is crucial. Work with a nutritionist to create a plan that balances macronutrients and includes nutrient-dense foods.

> Mindful Eating: 🧠 Paying attention to hunger and fullness cues can prevent overeating. Eat slowly and savor each bite to enhance satiety and digestion.

> Consistent Exercise Routine: 📆 Combining aerobic exercises like running or cycling with strength training ensures a comprehensive approach to burning calories and building muscle.

> Stress Management: 💆🏻‍♂️ Chronic stress can lead to hormonal imbalances that affect your metabolism. Incorporate stress-reducing practices such as meditation, yoga, or deep-breathing exercises into your daily routine.

> Regular Health Check-Ups: ❤️ Monitoring your health with regular check-ups ensures that any metabolic disorders or hormonal imbalances are identified and managed promptly.

Conclusion

Understanding and optimizing your metabolism is key to effective weight loss and overall health. By incorporating these strategies into your lifestyle, you can achieve sustainable weight loss and enhance your well-being. Remember, the journey to optimal health is a marathon, not a sprint. Consistency, patience, and dedication are your best allies. Let's embark on this journey together and unlock your full potential.
Stay fit and healthy,

Andy Padilla III
Executive Health and Fitness Coach & Consultant

AP3 Personal Training

Don't get to the RED Zone and kick a field goal. Cross that end zone and score a touchdown with your PROTEIN! 🏈 🙌🏼 Let me explain👇🏼

Reaching your protein consumption targets is essential for muscle repair, growth, and overall health. Here are several strategies to help you achieve your protein goals. Additionally, for your convenience, I've included a 20-gram protein bar cheat sheet to help you fill in those gaps and capitalize on your strength training.

1. Whole Foods: Prioritize high-protein foods such as lean meats (chicken, turkey, beef), fish, eggs, dairy products (milk, cheese, yogurt), legumes (beans, lentils, chickpeas), nuts, seeds, and soy products (tofu, tempeh, edamame).

2. Protein Supplements: Use protein powders (whey, casein, soy, pea) and ready-to-drink protein shakes for convenient and quick protein boosts, especially useful post-workout or when time-constrained.

3. Protein-Rich Snacks: Incorporate snacks like Greek yogurt, cottage cheese, protein bars, and jerky to maintain protein intake throughout the day.

4. Meal Planning: Plan meals to include a source of protein in each one, balancing it with carbohydrates and healthy fats for a well-rounded diet.

5. Combination Foods: Mix and match different protein sources to diversify nutrient intake and ensure all essential amino acids are consumed, such as combining beans and rice or hummus and whole-grain pita.

6. Cooking Methods: Utilize cooking methods that preserve protein content, such as grilling, baking, steaming, and poaching, while avoiding excessive frying which can add unnecessary fats.

7. Mindful Eating: Monitor portion sizes and protein distribution throughout the day, aiming to include a protein source in every meal and snack to support steady protein synthesis.

By incorporating these strategies, you can effectively meet your protein requirements, supporting your fitness and health goals.
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Protein targets usually fall between .5 to 1 gram of protein per pound of body weight. If you are in an exercise program and seek to maintain or build muscle while dropping body fat then I recommend aiming for about .75 to 1 gram per pound of body weight. Consult with your fitness professional, registered dietician, or doctor to understand your specific protein needs better before adjusting your targets.

Have you tried any of these protein bars?
If so, which ones do you like and not like?

Quest Nutrition Pure Protein ONE Brands SNICKERS CLIF Bar Gatorade

Quest Oatmeal Chocolate Chip: https://amzn.to/4c5P50n
Pure Protein Chocolate Peanut Butter: https://amzn.to/3wOuH4H
One Protein Bar Maple Glazed Donut: https://amzn.to/3V99WKh
Snickers Hi Protein: https://amzn.to/4bsqDpU
Clif Builders Protein Chocolate Mint: https://amzn.to/4bOzh1O
Anabar Chocolate Campfire S'mores: https://amzn.to/44P2w2d
Gatorade Cookies & Creme: https://amzn.to/4c5XUHx

💡Lose Weight Effectively By Unlocking Your 🧬 Metabolic Potential

Metabolism isn't just a buzzword; it's the key to achieving your fitness goals and transforming your body. Here's how you can harness the power of your metabolism to shed those unwanted pounds:

🥩 Fuel Up with Protein: Start your day with a protein-packed breakfast and make sure to include lean protein sources such as chicken, fish, eggs, and legumes in every meal. Protein not only helps repair and build muscle but also boosts your metabolism by increasing the thermic effect of food.

🏋️‍♂️ Rev Up with Resistance Training: Incorporate strength training into your workout routine at least three times a week. Building lean muscle mass not only tones your body but also fires up your metabolism, helping you burn more calories both during exercise and at rest.

💦 Hydrate for Success: Don't underestimate the power of hydration. Drinking plenty of water throughout the day keeps your metabolism humming along smoothly and can even help curb cravings and prevent overeating.

⚙️ Consistency is Key: Stick to a regular eating schedule and avoid skipping meals. Eating smaller, balanced meals every few hours keeps your metabolism running efficiently and prevents energy crashes that can derail your weight loss efforts.

⚡️❤️ HIIT It Hard: Incorporate High-Intensity Interval Training (HIIT) into your workout routine to maximize calorie burn and boost your metabolism. These short bursts of intense exercise followed by brief recovery periods are incredibly effective for torching fat and revving up your metabolism.

😴 Prioritize Sleep: Make quality sleep a priority. Aim for 7-9 hours of uninterrupted sleep each night to give your body the rest it needs to regulate hormones, repair muscle tissue, and support optimal metabolic function.

💃🕺 Stress Less, Live More: Practice stress management techniques such as deep breathing, meditation, or yoga to keep cortisol levels in check. Chronic stress can wreak havoc on your metabolism and make it harder to lose weight, so finding ways to relax and unwind is essential.

By implementing these strategies consistently, you can kickstart your metabolism into high gear and achieve your weight loss goals faster than you ever thought possible.

Earlier today I was working out in the gym and I listened to a condensed audiobook on Headway called "The No-Spend Challenge Guide" by Jen Smith. I often consume financial and business-like content in hopes of making parallel connections with it to health and fitness, and today is a great example of that. In this audiobook Jen Smith points out there are four stages of change individuals go through when trying to reach their goals. Below are her 4 stages along with my (personal thoughts and recommendations)
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4 Stages of Change To Help You Reach Your Goals

1. Unconscience Incompetence: A person makes mistakes but does not realize them and does not change their approach.
(Creating positive habits begins with awareness of your bad habits.)

2. Conscience Incompetence: A person understands everything is going wrong, but continues doing the same thing on purpose. (You are aware now of your bad habits, but you don’t have a plan or strategy in play to combat them. Get creative and think outside of the box to establish a way to swap your bad habits for good ones.)

3. Conscience Competence: A person makes an effort to complete tasks correctly, at the same time, those who are in this category are aware of the skills they have and continue to develop them. (They are working on their habits, but this still requires paying attention to previous bad habits to avoid them. Habits here are not yet automatic.)

4. Unconscience Competence: This stage is the most desirable. People have developed all the necessary good habits at this phase and always do everything automatically and qualitatively. (The good habits have been engrained and no further training is needed. James Clear, the author of "Atomic Habits" would recommend Habit Stacking, or working on accumulating or compounding on your good habits for continued success. This helps reinforce discipline.)

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If you are interested in condensed version audiobooks (think cliff notes-like) I highly recommend the app Headway. I've been able to absorb a rather large amount of useful content in a relatively short amount of time. This has helped speed up my workflow and consume content in a very manageable way. I mostly listen to this app while commuting or working out. I think of it as straight to the point.

Are you in? 👇
https://headway.onelink.me/9USK/invite

During my Fitness Discovery Calls with potential clients it is extremely important for me to listen and understand how each individual enjoys to move. Striking a balance between what you love to do and what you should do to reach your goals is imperative.

It just so happens to be that I love to run and compete in long distance races like in this half-marathon photo attached. This doesn’t mean your training would look anything like mine unless you enjoy running too and are in similar shape then perhaps. However, I strive to help clients flow in their elements of choice. This is where the magic happens.

I ran my first half-marathon at the age of 13 and I haven’t turn back ever since. Endurance running and racing is in my blood. Get creative and book time with yourself to move the way you like to move. No one should ever take that passion away from you.

Inaugural Revel Canyon City Half-Marathon Overall Winner - Andres Padilla III

This is how my client Blanca lost 27 pounds in 90 days with my online fitness coaching. (202lb. > 175lb.)

Before working together, she was struggling to lose weight for over 3 years. She tried all kinds of fad diets and meal subscriptions, but nothing seemed to work for her long term. She also hired a personal trainer, but she couldn’t keep up with his high demands and was often getting injured. On top of losing all motivation on her health and fitness she battled with her struggling work performance, relationships, and purpose in life. She desperately needed a change and was ready to prioritize her health.

When we connected on our fitness discovery call, I immediately spotted some red flags that were preventing her from losing weight. Aside from optimizing her exercise routines the area that needed the most work was her nutrition, stress, and sleep. Using some automation tools, we were able to track and manage her sleep, nutrition, and exercise routines closely and made course corrections when needed.

The 4 steps that helped her get results:

1. Clearly defining her SMART goal, and reverse engineered her health and fitness plan to accommodate it.

2. Daily nutrition logging and midweek meal prepping

3. Prioritizing routine sleep and stress reducing activities.

4. Splitting her workouts between resistance training, dancing, and hiking.

lessons learned:

1. “Exercising can be enjoyable and doesn’t have to be hard to work.”

2. “I learned how my body responds to different types of training, foods and rest.”

3. “I never understood what it meant to take a holistic approach to fitness until working with Andy. Looking at all aspects of my like made it clear on what I needed to change to see results.”

“In 90 days I changed how and what I ate, but still enjoyed my treats in moderation. I exercised regularly. I slept better and improved my energy levels. In the beginning it was a big change, but after three weeks I got the hang of it and my routines were easy to maintain. The most exciting thing about this whole process was finally seeing my weight go down without having to workout hard or lift heavy weights.

Balancing Success and Well-Being: How CEOs Can Prioritize Health 💼🏋️🥗

As CEOs, we're no strangers to high-pressure environments and busy schedules. Achieving success in business is essential, but so is our health and well-being. 🌟

📌🧘‍♂️ Wellness Matters: The demands of leadership can sometimes overshadow our health. It's time to strike a balance that allows us to thrive both professionally and personally.

🥗🍏 Nutrition Is Key: Optimal performance starts with a well-nourished body. Prioritize nutrient-rich foods to fuel your day and maintain mental clarity.

🏋️‍♀️🏃 Active CEO: Incorporate regular exercise into your routine. Physical activity isn't just about weight loss; it's about maintaining vitality and reducing stress.

🛌💤 Quality Sleep: Busy schedules often lead to sleep deprivation. Ensure you're getting the rest you need to stay sharp and focused during your workdays.

🤝📈 Delegate and Prioritize: As leaders, we tend to take on too much. Learn to delegate tasks and prioritize your to-do list, so you have time for self-care.

😌🧘‍♀️ Mindfulness and Stress Management: Find ways to manage stress, whether it's through meditation, hobbies, or time with loved ones. A clear mind is essential for success.

🤗💪🏼 Share Your Journey: By prioritizing your well-being, you can inspire your team and colleagues to do the same. Lead by example and create a culture of health and balance.

Let's be leaders who thrive in every aspect of our lives.

7 Nutrition Tips To Improve Overall Energy Levels & Work Productivity

📈Level up your nutrition game and reap the benefits of improved energy and work productivity. Start by adding a couple of these tips below to start your path towards a healthier you.

1.🍎Prioritize Whole Foods: Start by including more fruits, vegetables, whole grains, and lean proteins in your diet. These nutrient-dense foods provide sustained energy.

2.💧Hydrate: Drink plenty of water throughout the day to stay hydrated, as dehydration can lead to fatigue.

3. 🕒 Regular Meals: Eat regular, balanced meals and snacks to prevent energy crashes. Skipping meals can lead to fatigue and poor food choices later on (Super Size Me Effect)

4. 👎🏼Limit Sugar and Processed Foods: Reduce your intake of sugary snacks and processed foods. They can cause energy spikes and crashes.

5. 📝Meal Planning: Plan your meals in advance to ensure you have nutritious options readily available and avoid unhealthy impulsive choices.

6. ⚖️Portion Control: Be mindful of portion sizes to avoid overeating and feeling sluggish.

7. 📲Track Progress: Keep a food diary or use a nutrition app (MyFitness Pal, Lose It!, My Net Diary) to monitor your eating habits and energy levels.

Remember, small changes can lead to big improvements in your nutrition and energy levels. Share your progress and inspire others to make healthier choices too!

I’m on a mission to help 5 busy professionals lose 30 pounds of weight in 90 days without spending endless hours in the gym or ditching the foods you like using my optimized fitness strategies.

Comment down below “Fitness” to get started and I’ll send you the details.

Big Congratulations to client Nathan Estrada from Empire Technologies Group for running 13.1 miles (half-marathon distance) last weekend in Back Bay, Newport Beach.

When business leaders themselves prioritize their health and fitness it translates into their life, work, and business all together. Great job 👏🏼 Nathan and keep up the great work. 👍🏼

The buildup to this run was thought out thoroughly and strategies were in place for a successful accomplishment.

If you’d like to learn more about how I can help you take control and prioritize your health and fitness DM me.

- Andy Padilla

🤔 So you’ve probably heard that you should eat from a variety of colors like a rainbow to get all your nutrients in. I agree with this, but sometimes just one color is good enough.

Today, this was the case for me. I had some carrots (vitamin A) that were about to expire so I decided to blend them up with good old fashioned dihydrogen monoxide (H2O 😉).

☝🏼One good thing is better than nothing. Keep it simple and carry on. 👊🏼

You already said what your fitness goals are and you even have a thought out plan to achieve them, but there is still something missing that I can’t quite put my finger on. 🤔

ACTION:

1. Action is an essential component to success.

2. Action puts your money where your mouth is.

3. Action is the driver to that gets you from A to point B.

4. Greatness comes to those who take Action.

5. Words may inspire, but only Action creates change.

6. Etc., etc., etc., …

I understand the first foot out the door is the most challenging step of all. However, today I challenge you to do one thing, big or small, to take action towards your fitness goals.

If you are brave enough to share your one thing on a comment then I commend you for it. 👍🏼

Happy Friday 🎉

I am so grateful to be part of the Newport Beach Chamber of Commerce. They not only help foster business growth within the organization but they also help build community relationships through their various public events. Big thumbs up 👍🏼 for this chamber.

If you’d like to expand your business network feel free to reach out to me for more information.

“Can’t Do A Hollow Body Hold? Here’s What Your Body Is Trying to Tell You”

In this LIVESTRONG.COM article, written by Emilia Benton, l was asked to describe the importance of having a strong core and its effects on the Hollow Body Hold exercise. I share my thoughts and list three specific exercises that can help build your core strength to do a proper Hollow Body Hold exercise:

1. Coffee Table Crunches
2. Boat Balance
3. Opposite X's

(Click the link below to see the videos of these 3 exercise)

Can’t Do a Hollow Body Hold? Here’s What Your Body’s Trying to Tell You | Livestrong.com Having trouble holding a hollow body hold? Here, a personal trainer explains why they're so hard, what might be holding you back and how to improve them.

Happy 4th of July everyone. Have fun and stay safe. 👍🏼

We made another small contribution to a running article that landed on .

Thanks for considering AP3 for your marathon insights.

If anyone wants any recommendations about your training or preparation for a marathon or half marathon then contact us and we’ll be more than happy to hear your story and help!

Congrats to new client, for getting after it today. This was a great 10K run with an awesome staircase finish.

Luke’s previous PR was 3-miles, which he did only two days prior, and this run is a new personal record for him.

Luke, you’re tackling your fitness with solid vigor and vitality. Keep up the great work and discipline. I’m looking forward to seeing you reach new heights in your health and fitness journey.

Great 5-mile hike today at Buck Gully Reserve with new friends in the wellness space. Functional Restoration Institute Marilyn Montero Hypnotherapist and Life Coach Well Woman MD: Integrative Women's Health and Fertility, Dr. Jen Newport Beach Chamber of Commerce

We’re happy to announce our new membership with the Newport Beach Chamber of Commerce as we expand our business into Newport Beach, CA.

“BUCK UP! …. Excuses don’t burn calories”

Great Job today everybody! You all accomplished the Doppler ball hike challenge! Way to burn those calories 💯!

Get off the bleachers and get on the field 👊🏼!

It’s pumpkin season!! Try some pumpkin and get some good benefits including that it’s high in fiber and rich in potassium.