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  • Personal Training in Oakland - Next Level Personal Fitness Systems - How to Navigate Diets

    How to Navigate Diets

    Recently, It has come to my attention about some of the latest methods being promulgated to the general public concerning losing weight. The latest idea is " intermittent fasting
    ". This concept proposes days of regular calorie consumption with days of minimal calorie intake. Namely 1200 -2000 calories on regular food todays and less than 25% ( 500 calories or so) women. And 25% ( 600 calories or so ) men. There seem to be (2) main ways of implementing this idea: the 5/2 and the 16/8 plan
    5/2 intermittent fasting is when you eat regular healthy food choices ( 1200 - 2000 calories / day ) 3 days out of the week and on 2 of those days you are consuming 500 - 600 calories or so of healthy ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Unconventional Ways Older Adults can Maintain an Active Lifestyle

    Unconventional Ways Older Adults can Maintain an Active Lifestyle

    A Study released by the University of Michigan Medical School in 2017 reported that regular exercise spurs healthy aging and helps with chronic disease management. Older adults can profit from aerobic exercise, strength training, stretching and balance work, the study said. The minimum requirement was that individuals train at least 3 x a week for 40 minutes.* *the study initially indicated 30 minutes. But I added an extra 10 minutes to take into account performing the Dynamic stretching routine and an aerobic workout. Perform anywhere from 3 - 8 minutes. The study went on to describe what Exercise improves in adults as we get older:
    Bone Density for increase bone strength: Decrease ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Knowing when to PACE your workouts

    Knowing when to PACE your workouts

    I've been noticing over the past few weeks to months that all of you who are training at Next Level are gaining in strength and aerobic fitness. Where I would like to see more improvement is recognizing when your body has reached its physical limit. Each session we should be pushing ourselves incrementally to make sure we get the most out of each and every training session. Namely, this blog is about how do we manage FATIGUE.
    Inparticular, as we get older we need to understand pacing ourselves a bit more to minimize injury. When training at the gym the goal is to push ourselves within a reasonable limit to change our bodies. In the course of these challenges a number of things are taking ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Turkey Chili

    Tips and Ideas for Smart Food Choices: Turkey Chili

    Here is a nutritious and tasty dish that you can prepare for either lunch or dinner . A serving size is 1 cup which equals about 8 fl oz. The nutritional analysis is: 380 calories, 27 g protein, 12 g carbohydrates, 19 g total fat of which 3.5 g saturated fat, 11 g of fiber, 980 mg sodiu m. Ingredients:
    20 oz packages of ground turkey breast
    (2) 28 oz jars of San Marzano Tomatoes ( Use the liquid )
    (1) can of tomato paste
    (1) 15 oz can black beans
    (1) 15 oz can of pinto
    (1) 15 oz can kidney beans
    (1) cup chopped onions
    (1) cup chopped green pepper
    (1) cup chopped red pepper
    (1) cup sliced mushrooms
    (3) Tbsp minced garlic
    (3) Tbsp black pepper
    (3) Tbsp chili powder
    (3) Tbsp ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Benefits of Fitness for Older Adults: The B.A.S.S System

    Benefits of Fitness for Older Adults: The B.A.S.S System

    We all know that exercise is good for us. But what levels and types of exercise should we be doing as we get older? My clients in Oakland who fit this demographic are encouraged to maintain as active a lifestyle as possible. I put together a number of activities at Next Level that focus on these main aspects of fitness:
    B
    alance
    A
    erobic
    S
    trength Training
    S
    tretching / Flexibility
    Sleep* ( in addition ) 1. B
    alance: The #1 cause of hospital admissions for older adults is slips and falls. Wobble boards, foam pads or standing on one foot. Practicing balance drills will help significantly minimize your risk for hip, back and head injures. 2. A
    erobic: A strong cardio-respiratory system ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

    Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

    Spicy Breakfast Grains: Ingredients:
    1 teaspoon Olive Oil
    1 cup coarse grind bulgur ( Whole Foods, Berkeley bowl, Food Mill
    about $5.49/lb.)
    1 1/2 teaspoons fennel seeds
    2 cups water
    1 teaspoon vanilla extract
    1/2 teaspoon ground cardamon ( optional )
    1/2 teaspoon ground cinnamon
    Pinch of Nutmeg
    1 cup blueberries or other farm fresh berries or fruit Heat the oil in a 2-quart saucepan over medium heat. Add the bulgur and fennel seeds and cook, stirring frequently, until the bulgur is light golden brown, about 5 minutes, ( make sure
    that YOU DON"T BURN the ingredients!
    ). Remove the saucepan from the heat. Carefully stir in the water, vanilla, cardamon, cinnamon and nutmeg. Return ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Fruit Berry Yogurt Parfait

    Tips and Ideas for Smart Food Choices: Fruit Berry Yogurt Parfait

    Here is a tasty dish that you can enjoy as a breakfast, snack or dessert. Here's the nutrient content: 253 Calories, 44 g Carbohydrates, 4 g fat, 2 g saturated fat,2 g fiber, 172 mg sodium. ( The carbohydrates are from fructose a natural long chain sugar molecule that has a slower burning effect when it comes to activity rather that the quick burning effect that 1 gets from candy ). It's best to use fresh fruits from the farmers market or from the organic section of your favorite store. Ingredients
    1/2 cup fresh berries, strawberries, raspberries, blueberries, either individually or a combination of
    2 tablespoons low fat Granola
    1 Cup/ 8 fl oz. Non Fat or Low Fat ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Quick ways to Boost your Metabolism when your NOT working out!

    Quick ways to Boost your Metabolism when your NOT working out!

    Quick Tip: 1-Minute Metabolism Booster The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular daily activity known as "NEAT" ( non-exercise activity thermogenesis ) is equally essential for a healthy metabolism. What is NEAT? It's the activity of creating small movements throughout the day such as:
    Stretching your legs
    Taking the stairs
    Parking your car far from the store
    Pushing a shopping car
    Carrying your groceries in bags
    Standing to talk on the phone
    Driving kids around and getting in and out of car
    Drinking water ( What? Yes. Takes calories to warm water to body temperature. ) Which if performed in 1-minute
    intervals can ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Creamy Hummus

    Tips and Ideas for Smart Food Choices: Creamy Hummus

    This Creamy Middle Eastern spread takes a few minutes to make and packs loads of deliciousness!!! Once prepared it will last several days in the refrigerator. Eat by itself with veggies add to salads or any tasty dish! Ingredients:
    3 Cups cooked chickpeas ( AKA "Garbanzo beans" ) or (2) 15-ounce cans
    1/2 warm H2O
    3 tablespoons of fresh lime juice
    1 tablespoon tahini ( optional)
    1 1/2 teaspoons ground cumin
    1 tablespoon minced garlic
    1 teaspoon salt
    2 tablespoons chopped fresh cilantro Place the chickpeas, water, lime juice, tahini, cumin, garlic, and salt in the bowl of a food processor. Process until very smooth and creamy about 4 minutes. Add an extra tablespoon of two of water if ....

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