Oakland Personal Training Blog - Next Level Personal Fitness Training

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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What is the difference between Portions and Serving size when choosing your food.

Portions vs. Servings: What’s the Deal? You’ve probably heard me say it more than once: Practice portion control It’s one of the most important habits to maintain a healthy weight and overall wellness. But let’s be honest—portion control isn’t always easy to understand, especially when portion sizes and serving sizes often get confused. So let’s break it down. --- 🥄 Portion vs. Serving: What’s the Difference? A portion is how much food you choose to eat at one time. This can be more or less than the standard "serving size." A serving is a measured amount of food recommended by nutritional guidelines (like those from ....
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23 May 2025
Foods that fight inflammation

Inflammation is the bodies response to aliments and injuries. Its function is to limit activities and allow the body to heal itself. The medical definition of inflammationis : a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection. This natural process of healing is the bodies ability to recover and reach pre-jury status. Besides therapy i.e ( chiropractic, soft tissue work or stretching ) we should be able to control inflammationby making sure we are smart about eating foods that won't cause our bodies further distress. Here is a guide to ....
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14 May 2025
Jumping Starting your fitness program in 2025!

So you want to get into fitness and lose weight and get a toned body? Doing the same old same old or taking all the information that we've heard through print, radio and from friends and family to heart and finally step up and make a change. If you are ready I'm ready. Ever notice that we have two lanes on most roads in America. Well, apply that to life. We are either coming or going. So I hope this year you're " coming so that you are "going" to get in shape and stay that way for life! I've been there folks. It may not look like it now but I was once overweight. If I can change, so can you! In order to create change we need to create structure. This will lead to the results you are ....
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How To Build Nice Arms!!

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Fitness Thoughts: Why planning your meals helps you achieve the results you are looking for.

Hello Next Level Clients, I put this email together to help you make wiser choices when it comes to fueling your body. A number of clients ask what is the best food to eat. That can cover the gamut of taste, palette and access to good food choices. We have in the gym a food chart ( that all of you SHOULD be looking at when your in the GYM! ) that can help you determine portions or if you are eating the foods of the "rainbow". Why Planning Your Meals Makes a Difference Let’s be real: when you're hungry and tired, you're not making your best food decisions. That’s where meal planning comes in. Planning your meals: - Reduces impulsive ....
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The Ankles Don’t Lie: Why Flexible, Mobile Ankles Matter More Than You Think

Hello Next Level Clients, I'd like to discuss the benefitsof maintaining proper ankle flexibility and mobility. We are on our feet all day ( or at least partial ). In order to get around we need to have pain-free feet and ankles. Whether you're sitting or standing, your ankles play an important role in your everyday life. When our ankles and then our feet start acting up. We have a problem! If you’re like most people, your ankles are just... there. Quietly doing their job while you go about your life. But here’s the thing: That joint along with the toes are doing a massive amount of work throughout the day. And when they’re stiff, tight, or ....
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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?

What is the difference between Portions and Serving size when choosing your food.

Foods that fight inflammation

Jumping Starting your fitness program in 2025!

How To Build Nice Arms!!

Fitness Thoughts: Why planning your meals helps you achieve the results you are looking for.

The Ankles Don’t Lie: Why Flexible, Mobile Ankles Matter More Than You Think

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Marc

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