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Breaking Workout Monotony

August 21st, 2016 by
workout stagnation
Training should be fun!

Sometimes in one’s continual quest for fitness, health, and well being: we run into a wall, motivation wanes, workouts which were attacked with gusto, zeal, and enthusiasm become laborious, and the gym becomes a place we just do not want to be. We are are at a crossroads, this often in my experience is preceded by nagging injuries, which really can take the fun out of training. Ideally training should be fun and you should be in a good place when every workout is an adventure to be enjoyed.  This is a mental state which can be reached by design, when we apply wisdom to our physical endeavors. Because wisdom is profitable in all things.
First, I will address how to overcome workout stagnation from a physical standpoint. Second,  I will address workout stagnation from a mental, psychological, and spiritual standpoint.
Physically, we need to really change gears, I say, we need to get out of the gym and train outside if at all possible. The sunshine the wind, the beauty of the outdoors is motivating in and of itself. I will take you in words to this new workout location.

bleacher running
bleacher running

We have been doing conventional gym workouts, sets and reps. Not doing the same exercises and sequences but shaking those things up. But the gym has become a drag. So we shall go to the local park or high school which has two things, some bleachers with stairs, and a soccer or football field. We begin by walking lets say two flights of stairs on the bleachers, we follow it up with two sets of twenty pushups done at an angle, off of the bench seats. We repeat, repeat, …….repeat for about 45 minutes. Drenched with sweat, the last set of pushups, we go barely ten reps, the arms, chest, and shoulders are fatigued. So are the legs, butt, and calves.

elevated push ups
elevated push ups

We finish this off with three arm extended planks done in perfect form, holding each for 90 seconds while mightily flexing the abs. Now the upper body, is really fried, the abs have a nice little burn, but we are not done yet. We conclude this workout with ten twenty yard dashes on the field, followed by ten forty yard dashes on the field. Legs, butt, and calves, are toast… is the upper body.

forty yard dash
Forty yard dash

Now we are are going to do only this four days a week for a while, until the micro injuries heal, and until we a marked increase in the physical abilities improved by sprints, stairs, and pushups.

Now back to the gym for a while. We go back to gym workouts, and we have that loving feeling back for Mother Metal, and Sister Steel.
Now during this time we read a book, I will not reveal the name of the book, as I consider it a trade secret of mine as a trainer, in increasing motivation. I will say that this book has never failed to set my heart on fire with zeal with regard to any motivationally oriented athletic endeavor. Spirituality should be incorporated into ones routine as well. Wisdom and Spirituality are beneficial for all aspects of life in my experience. You can use Spiritual reading during rest intervals in you training and kill two birds with one stone. These tools are very useful in creating an empowering state of mind which is an invaluable benefit in all aspects of life. May this change of gears, bring benefit to you, in all realms of life.

muscular blond woman dumbbell curl
Back to the gym!

Over 50 Fitness For Beginners | It’s Not Too Late To Start

June 1st, 2013 by


Let today be the day you change your life! Regardless of your age, or previous experience, physical activity is an important part of healthy living. In fact, as age increases, the benefits of exercise become even more vital!

Your goal might be to feel more healthy. It might be to keep up with your grandkids, who are always on-the-go. Your goal might be to participate in an event like the Race for the Cure. Or it might be to reverse some negative health patterns. Just as there are many reasons to become physically active, there are many benefits!

Being strong and healthy allows you to do both necessary and voluntary activities. Activities of daily living include things like cleaning the house, taking out the garbage, shopping, and others. As you age, it is important to maintain strength, flexibility, and endurance to ensure independent living. Activities like hiking, golf, swimming, and many more are ways you can enjoy the extended benefits of being healthy!

Living in Fort Lauderdale, Florida, provides many opportunities for outdoor exercise. Due to its natural appeal, there are large populations of adults of all ages in Fort Lauderdale, and there are many avenues to find social groups that enjoy the activities you do.

A great first step is to start a nutrition plan that will help you meet your goals. Aging adults have specific nutrition needs, including daily caloric intake and increased mineral amounts (such as calcium). Meeting with Joe Kozma can help you discover the best nutrition plan for you! The next step is to beginning an exercise program. Many individuals without previous exercise experience feel intimidated by gym equipment and the terminology used in the fitness world. In these cases, a certified personal trainer can help you understande your options and safely learn how to exercise.

Your workout program should include a variety of activities, including strength training and cardiovascular endurance exercise. Strength training will increase muscle mass and flexibility, and improve joint health and bone density. “Cardio,” as it is commonly known, includes activities like walking, jogging, swimming, and biking. These activities improve heart health and provide many other benefits to your overall health. It is important to choose activities you enjoy, because if you are bored or uninterested in a certain activity you will not be motivated to continue. Talking with a professional can help you understand your options and get started today.

Contact us to learn more how Joe Kozma, a top personal trainer in Fort Lauderdale, can help you begin your fitness and nutrition plan for healthy living at any age.

Top 4 Reasons Why you Should Start Training With Pompano Beach Personal Trainer Joe

March 17th, 2013 by


Pompano Beach Personal Trainer

If you are reading this page, then it is safe to assume that you’re interested in the benefits of personal training. Besides building muscle, there are many other benefits your body receives by working out regularly. These benefits will increase your wellness overall at any age and at any fitness level, so there is no reason not to start. If you’re not yet motivated, below are the top four benefits to strength training that will surely get you up and ready to work out.

Benefit #1:  Builds Muscle
As most people know, the main aim of strength training is to build muscle.  Don’t worry about “getting big”, you can build plenty of muscle that you won’t see.  The easiest way to get started would be to buy a few dumbbells at a weight you can manage. The goal is to tear the muscle tissue in order for it to rebuild itself during rest periods. Be sure to warm up and cool down before and after working out to minimize the risk of injury and to prevent soreness. A Pompano Beach personal trainer can help you choose the best types of exercises to do.

Benefit #2: Lose Weight
Every exercise will speed up your metabolism and burn fat with strength training being no exception. Performing intensive exercises will not only burn calories while exercising, but will keep burning fat throughout the day thanks to the boost in your metabolic rate. The reason strength training is the preferred way of losing weight is due to the fact that the body needs to quite a bit of effort into repairing the muscles, thus burning more calories than most exercises.

Benefit #3: Bone Health
If you are young, this may not sound like much to you. Of course, you may want to look into how common bone diseases such as osteoporosis can be as you get older, and if you looked it up you will see that it is a lot more common than you think! In order to prevent such a disease and to keep your bones as healthy as can be then strength training would be a good option. Also, if you have stronger bones the less of a chance a bone fracture will occur if you were to get injured.

Benefit #4: Mental Health
Stress, insomnia, and concentration are three mental problems strength training, or any exercise for that matter, can fix. When you are stressed or anxious, your brain releases two hormones called cortisol and norepinephrine, and if you have too many of these hormones it can cause your mind to go into a state of depression. It has been proven that resistance training will lower the output of these hormones and that will result in a lower stress level. Since your brain is not filled with unneeded stress hormones, it will be easier to concentrate at work or on any project you are working on. Insomnia is cured due to the fact your body is worn out from working out and it will cause you to fall asleep faster in order to recover. That and insomnia is usually linked to stress hormones, which are also prevented thanks to strength training. As you can see, three major mental problems common in most people are linked together and can be prevented with exercise.

Above are only the top four benefits to strength training. Exercising can also reduce cholesterol, strengthen the heart, and keep the body healthy overall. Although strength training may be a little intimidating to those who have never exercised before, it is quite easy to get started but you have to make sure to keep working at it. It would be wise to consult with a personal trainer in Pompano Beach in order to get the best out of a workout, plan out a diet that will benefit you even more, and stay motivated to continually workout until you have reached a healthy, physically fit body.

Call me to get started on your new workout plan!

Personal Trainer in Fort Lauderdale Talks About Fitness At 40

January 15th, 2013 by
fitness after 40 | personal trainer fort lauderdale
Gina Ostarley, 42

Times have changed, and 40 isn’t “old” anymore; in fact, when you’re over 40, fitness is essential to staying healthy.

The three main components of staying fit at any age are cardiovascular (aerobic) exercise, strength training, and maintaining a healthy diet. For example, because we lose muscle mass as we get older, it’s important to eat enough protein to combat this. Osteoporosis is another concern as we age; not only is it important to get enough calcium, regular weight-bearing exercises can help slow loss of bone density. As we age, flexibility decreases, so it’s important to continue to stretch on a regular basis. Our metabolism slows, making weight loss more of a challenge.

If you’re returning to exercise after an extended time off, it’s important to start slowly in order to avoid injury. As we get older, not only do we become more prone to injury, those injuries take longer to heal. Talk to your doctor to prior to beginning any exercise program.

Working with a personal trainer is a great option for staying fit. Your personal trainer will have the experience and knowledge needed to adapt your workout to your strengths and weaknesses. Your trainer can help keep you from injuring yourself by making sure you use good form and don’t push yourself too hard.

Once you get in shape, maintenance is the next step; it’s important to keep exercising regularly. Setting goals is one important step towards fitness. Keeping those goals is another. As you set your fitness goals, it’s important to make sure they’re realistic. Our bodies change as we age, and what was easily attainable at 20 may less so at 40. Motivate yourself to keep working on your goals by celebrating your successes, and give yourself added accountability by working out with a friend or trainer.

Contact us to learn more how Joe Kozma, a top personal trainer in Fort Lauderdale, can help you in developing your fitness and nutrition plan to stay healthy at over 40.