Oakland Personal Training Blog - Next Level Personal Fitness Training

How you should eat during the holiday season.

The holiday season is upon us again. It's a time to be merry, to see friends and family, and….. Eat, eat, eat What? Big Mouth! Yes, I said it. Eat, eat, eat. We all know that the holidays are a time to indulge in your favorite pastimes, with your favorite people, while eating your favorite goodies. Many of the treats we associate with the holidays are high in sugar and high in fat; surefire ways to make you anxious(from sugar crashes), sluggish(too full to move), and a little heftier around the middle. The thing is, holidays don’t have to be this way. What good is it to enjoy these winter months to excess, only to ruin your hard work and ....
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Is drinking water the only way to stay hydrated?

We all know that we need to keep our bodies well hydrated in order to maintain optimum health. The gold standard is to drink ( 8-12) fl oz of water per day , which seems simple, but is often a daunting task for many people. Maybe you forget to bring water with you when you walk or work out, or you simply don’t enjoy the taste (or the thought) of the public water fountain; whatever your water quota challenge, there is a simple way to make sure you achieve success. One easy way to increase your water intake is to make the mental switch from believing that forcing yourself to stoically drink glass after glass of water is the only way to get your 8 - 12 glasses of water ....
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How to combat negative self talk when trying to exercise.

Hello Folks! Do you ever talk yourself out of exercising? Do you ever find yourself saying, " I'm too tired ." " I'm too busy ." or " I'll do it tomorrow ."? If you have a tendency to make excuses for exercising regularly. There are ways that you can overcome that little voice in your head that gets in the way of your commitment to yourself. With patience and practice, you can develop healthy and positive ways of thinking that will support your efforts in making physical activity a regular part of your life. What are your Mental triggers for skipping exercise? As we grow from children into adults, we begin forming certain patterns of thinking ....
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What is the true measure of fitness?

....is when you are able on both good and bad days still maintain focus and go out too exercise. That to me is the real challenge in training. Sticking with a fitness program and persevering. Easier said than done. The best way I know to make change is take action immediately and stick with it. Let's face it some days we just aren't in the mood for fitness. That doesn't mean that I quit. It's just a temporary rest period to give myself time to regenerate. But I always follow up with my fitness activity. Sometimes it may be 2 - 4 days that I don't exercise. I'll know because my body gives me the signals. The blah's, the sluggishness, tired, normal everyday tasks are a challenge. It's ....
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What's the best way to measure your calories?

The simplest way to to burn calories per day is......walking. That's it. That simple. Walking. No mystery there. But it's not just walking it's how you walk. You have to do it with purpose. My simple advice is too get these things: A pedometer( and/or a phone, Fit-bit, or an free app ) Find a user friendly course in a park, High school track or your neighborhood. Begin your walking journey striving for 10,000 steps per day = 5 miles ( give or take a few yards ) Be as consistent as possible. The more you can walk per day the more steps you'll eventually be able to perform. Try and time yourself and test how efficient you are becoming. Read the tip below. It can help ....
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16 Sep 2025
Surprising Lessons Learned from Fitness mental discipline.

We all want to be fit and too stay healthy. It's never an easy proposition. But with day light savings upon us.... .......it can be a challenge to maintain our fitness activity to it's fullest potential. I've listed below some ideas that you can use to try and help you stay the course in the challenging weeks ahead until we hit Spring again. Go to bed at a regular and consistent time. Prepare you meals the night before so you have an idea on how you plan on fueling yourself Plan your days of activity. This I can't be stressed enough. Make time for your health and wellness. Think good thoughts. Read improvement books, have meaningful conversations with others. Be ....
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How to lose 10lb. in a Month!

It really is simple if you create a plan and act on what your ideal food choices should be your path to success will be successful. If you skip or cheat it'll be that much harder to achieveyour goals. Listed below is a outline of a typical meal plan to help you stay on point. You can modified it, but I recommend following what I have written down as it will most likely help you get a feel for what foods you should be consuming on a daily basis. Breakfast Small bowl of cereal. Cereal must be 1 serving size (1 - 1.5 cups), served with 3/4 cup of milk (any fat % or or soy) or yogurt. A hot liquid tea or coffee (8 oz. cup). 1 slice of bread ( whole grain) with jam (1 teaspoon) / ....
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How to get you Spouse or Partner to Exercise

One of the many ways we can get people to exercise is by creating a healthy social ecosystem in the gym and I don't mean Twitter or Instagram. Many people enjoy the social aspect of the gym.Exercising with like minded people can help motivate you to not only work harder, but also to just show up, especially when it’s early morning or late evening and all you want to do is stay in bed or go home after work! Your spousecan be a great fitness buddy…but if they aren’t interested, how can you convince them that a good workout is beneficial for both your relationship and your health? Well, here a few good reasons that NEXT LEVELencourages you to get your loved ones involved! ....
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Plating your food to lose weight.

Laboo Meal Plate One of the ways to manage your bodyweight is to portion the proper amount of food on your plate to achieveyour optimum calories. Learning how to plate your food properly without the worry of over eating is an excellent way to reduce body weight. Portion control is the key to managing daily calories. But using everyday plates may not be sufficient in helping you to accomplish this. I have enclosed for your review a plate that a client found on Amazon.com: http://a.co/3WbpCDG As you can see this plate is sectioned to accommodate the food groups necessary to fuel your body: Protein Fats Carbohydrates Carbohydrates ....
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10 Jun 2025
What is the best way to protect your Skin during the summer months?

☀️ Summer Skin Protection: What You Need to Know Summer is here—and while sunshine boosts our mood and gives us that golden glow, it also brings real risks to our skin health if we’re not careful. Whether you're training outdoors, hiking, hitting the beach, or just running errands, protecting your skin from UV damage should be part of your wellness routine. Let’s break down why skin protection matters, how to choose the right sunscreen, and the difference between sprays and lotions so you can stay safe, active, and sun-smart. 🧴 Why Skin Protection Matters Sun exposure over time leads to: Premature aging (wrinkles, sunspots) Sunburns (which can harm ....
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How you should eat during the holiday season.

Is drinking water the only way to stay hydrated?

How to combat negative self talk when trying to exercise.

What is the true measure of fitness?

What's the best way to measure your calories?

Surprising Lessons Learned from Fitness mental discipline.

How to lose 10lb. in a Month!

How to get you Spouse or Partner to Exercise

Plating your food to lose weight.

What is the best way to protect your Skin during the summer months?

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