Top Rated Nutrition

Be mindful. Be consistent. Stay focused. Stay hungry.

Your kids are back in school, you've got a little extra time alone. If you've got a goal to hit, it's that time to refocus!

You've got this!

Big holiday weekend. Worried about FOMO for St Patty's day? How about just joining in and having yourself a low calorie drink instead? Here are some really good drinks to switch it up from your cheap green beer. The Irish Buck is my go to since I enjoy ginger. Let us know any you might try!

Low Calorie St. Patrick's Day Drinks Celebrate St. Patrick's Day without ruining your diet with these six low-calorie St. Patrick's Day drinks.

How to do the lower chest cable raise.

Get a stable shoulder width stance. Some like to do this with a open palm with light weight for a nice squeeze at the top of the exercise, but what you want to do is picture yourself extending your hand out in front of you like you are offering a hand to someone with elbows straight. Keep that core stable and back upright. If your shoulders move too far forward you'll engage your delts too much. Chest up and squeeze at the peak just about under your chin out in front of you. Start light and get that form first. Then increase weight as you get stronger and more comfortable with it without using too much momentum.
👌🤜🤛

Early 20's, took a chance and moved to LA, job fell through, but a good friend brought me to San Diego. I worked 3 jobs at the time and then started personal training too. Signed my first sponsored athlete contract, got a fitness modeling gig with Sport Chek Canada where I did my first ever photoshoot at SDSU with 3 other Nike professional soccer players (I definitely was in aw of their skill), won my first show category competing and took 2nd overall and became nationally qualified in Maui, Hawaii. I got to train and create meal plans for 3 different NFL players, the first Arizonian Olympic dragonboat paddler, my first fit couple to natural pros in bikini and mens physique, I got to become Vegeta for my first Comic Con, and now I continue to still coach and train up and coming new athletes in hopes they can do even more than what I was able to experience in these last 19 years of doing this fitness stuff. I wouldn't change a thing. Stay Hungry!

Top Rated Nutrition

The holidays are a festive and fun time, but can also be the busiest and sometimes stressful. We don't want to add more to our plate (pun intended) so here are some tips for eating mindfully during the holidays.

1. Be smart with your spending. You don't have to sample everything. Choose wisely and use your calories sparingly on the foods you enjoy most. That way you can enjoy the really good things you want to!

2. Pause before getting more. Give yourself time to process. It takes some time for your brain to register your stomach's "I'm full" signal. After you finish your first serving, wait for at least 10 minutes. Chat and converse with others. Drink some water. Then reassess your hunger. You may find that you are satisfied or only want a small amount of more.

3. Keep away from the food table. Stand further away from the food. Easy access is tempting so lower the temptation of mindless reaching. At a party, avoid standing next to the food. That makes it easier to mindlessly grab food as you talk. If you tend to eat for fun, pop a mint or a stick of gum so you won't keep reaching for the chips.

4. Don't leave home hungry. Before going to a party, eat something so you don't show up starving. Great pre-party snacks mix complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter, Greek yogurt with granola or oats and fruit, string cheese, etc. There are plenty from the list you've gotten from Mike to try here before or on the way to your destination.

5. Drink responsibly. Alcohol adds up quickly! A glass of eggnog is usually around 500 calories; wine, beer, and mixed drinks range from 150 to 250+ calories depending on what you're mixing them with. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks to space them out.
Don't drink on an empty stomach. Alcohol boosts your appetite and lowers your ability to control what you eat.

6. Get moving. Dancing is a great way to burn off some holiday calories. If you are at a family gathering, suggest a walk before the meal or even between dinner and dessert. You don't have to exercise fully, just something to help burn some of those extra calories. Playing with the kids! :)

7. Don't forget the fruits and veggies. At meals and parties, don't neglect fruits and vegetables. They make great snacks and even better side or main dishes — unless they're covered with creamy sauces or butter. (try to limit the creamy sauces if you can)

8. Be smart at the buffet. At a buffet, look around the food table before putting anything on your plate. By seeing all of your choices, you might be less tempted to pile on items one after another and instead you'll be more choosy and shoot for the things you really want. Refer back to Tip #1.

9. Don't shop on an empty stomach. Eat before you go shopping so the smell of cinnamon, caramel, gingerbread, eggnog, etc doesn't lure you to munch on treats you don't need.

10. Who says you can't make healthier versions of your favorites. Cook with love. To show family and friends that you really care about them, be inventive with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients high in saturated fats. Try leaner cuts of meat/proteins.

11. Lastly, focus on what's important. Although food is a big part of the holidays, put the emphasis on family and friends, laughter and cheer. If balance and moderation are your normal guides, it's okay to treat yourself or overeat once in a while. Th holidays are meant to be enjoyed together and one weekend won't derail all your efforts. Hop back into your routine with a plan. :) Happy Holidays from Team TRN!

These are great full body bands that I use with my clients for home and outdoor workouts that can be modified for so many different exercises! This is a whole set from light to heavy resistance.

SUNPOW Pull Up Assistance Bands - Set of 5 Resistance Heavy Duty Workout Exercise Stretch Fitness Bands Assist Set for Body, Instruction Guide and Carry Bag Included SUNPOW Pull Up Assistance Bands resistance band The best choice for Weight Loss, Strength Training,Rehabilitation Exercise, Improving Flexibility.New Year New You --Enjoy Sport, Achieve All Your Goals.Our professional pull up assistance bands suit for people no matter who is new in training or pr...

Prices have been updated! Thankyou for the continued support. Let's keep things rolling Team TRN! 💪

Looking to shred a couple pounds? Remember that weight is only one part of the process and that many things can affect that weight loss.

Commonly salt/sodium intake and water retention are the first things to look at if you see daily drastic fluctuations like 1-4 lbs. Especially if you feel bloated, this is most likely the culprit. Check how much you had in your day, you might be surprised at how much salt you actually ate! Try and add some of these healthy snacks in to help keep that salt intake within a healthy range. A little goes a long way for our general health.

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Transformation update! We put together a plan with the proper macros to help fuel his workouts and recover efficiently. 58 lbs down and can you guess the body fat? Jon has been crushing it 💪.