maximize your potential with your trainer, national champion joe kozma

Hollywood Personal Trainer

How to Prepare for Your Workout

Personal Trainer Hollywood Florida

Being a personal trainer in Hollywood Florida I see many people in the gym newly take up exercising as a lifestyle. Although this is great, most people are forgetting to follow a very important step… warming up! If you are the type of person that went from sitting on the couch in the evening to intensively working out without warming up, you may be startling your body a bit too much. Even if you have been exercising daily for years, it is still important for you to stretch and warm-up in order to prevent possible injuries as well as build your focus.

Warming up will increase your focus, which means you will be able to perform your best during your routine. By putting your full concentration into exercising, you will feel much more motivated to follow through with a routine and stick with it. Be sure to adjust the types of warm ups in order to prevent the muscles from getting too used to a specific routine. By mixing up your exercises you will keep your muscles alert which maximizes muscle growth.

Building focus is certainly necessary, but a warm up is much more important physically than mentally. A warm up will get your blood pumping before you start to exercise, which means oxygen is being delivered to your muscles from start to finish. This will give you optimal results when building lean muscle. With increased blood flow comes a higher body temperature as well, which means your muscles will be much more flexible. Flexible muscles will prevent you from feeling sore after exercising. Pain does not always mean gain, so don’t worry if you are not feeling sore after an extensive workout; it just means you warmed up correctly. Of course, if you have not exercised before, a warm up may result in a little soreness, but will definitely help prevent any serious injuries.

As you can see, warming up is extremely important, though cooling down is just as necessary. Going from using all if your energy to resting at once will also startle your body, so be sure to cool down to slowly get your heart beat back to normal. This will maximize the chances an injury will be prevented.

Warming up and cooling down should be added to your routine in order to get the full effect of your exercise routine. If you need help creating a good exercise program for losing weight, Contact me to sign up for personal training in Hollywood FL.

Looking for a personal trainer in Dania Beach? Send Joe an email!

Sample Clients Photos section

NPC bodybuilder




Knowledge + Application= Results

Personal Trainer Hollywood Florida

The Best Kinds of Cardio for Fat Loss


What is the best form of cardiovascular exercise for my personal training clients? The answer to that question differs depending on the physical goals of the individual client. A general answer to the question is that the ideal form of cardiovascular training is a form which has the most rewards while minimizing the risks.

The treadmill is probably the most popular form of cardio being done at gyms and fitness centers today. If one walks on the treadmill on a flat grade the risk to injury is minimal but in most cases the rewards are minimal. Not many calories are burnt under such conditions and this form of exercise can be of too much impact if the client happens to be grossly overweight. Low speed non incline treadmill is safe for all except really heavy people but it does not greatly increase the fat loss effect of a coordinated training program. There are two ways to increase the efficacy of working on a treadmill, one is by increasing the rate of speed of which the exercise is done at; this can be increased all the way to a jog and then run. Jogging and running are very potent exercises when it comes to calorie burning but both of them put a great deal stress on the knees and lower back . Older people or people with injuries need to avoid but jogging and running because of the damage that is done to the knees and back. Secondly, treadmill work can be increased in intensity by increasing the degree of grade that is walked at, this becomes the equivalent of walking hills or mountains outside. Walking at a grade burns a lot of calories but can be very painful to those with back and knee issues. As you can see the treadmill has its positives and negatives. Use of this as your primary cardiovascular exercise will be dictated by your limitations with regard to injury and your level of cardiovascular conditioning.

Stationary cycling is another very common form of cardio being done at gyms today. The plusses and minuses of stationary bike riding are the same as those of outdoor cycling. I believe cycling is most definitely superior to jogging and running because you can burn a lot of calories without the extreme pounding to the knees and back that the body receives from jogging and running. To a lesser degree however a lot of stress to the knees and back can be generated by intense cycling also.

Elliptical training is my favorite form of cardiovascular training because you can turn up the intensity targeting primarily your glutes and legs without undue stress to your knees and back. It is possible to really turn up the intensity level of your training with minimal risk of injury. In short there is a superior form of cardio and that form is elliptical training.

Contact me to sign up for personal training!


A: Joe’s program provides the most rapid and efficient results through superior training techniques, motivation and nutritional management.

1: Most trainers train their clients the same way that they train themselves without any thought given to the uniqueness of their client’s body. Their thinking is ” if it works for me, it”ll work for you.”

This is not a “cookie-cutter” program. Each client receives a completely custom-designed workout and nutritional program.

2: Most trainers have their clients perform the same workout every time, over and over again, for months or even years. My clients enjoy an ever-evolving workout that changes as their bodies and needs change.

We believe in adapting and customizing each workout program to the needs, desires and abilities of each individual client.

We are very concerned to teach excellent exercise form and posture; this creates a balanced, athletic and attractive physique. An additional benefit of this approach is that it prevents injury.

Flexibility training is also part of the program it reduces risk of injury, increases positive circulation, optimizes nerve function, and improves the client’s sense of well being.

Our clients improve quickly and safely.

Check out the before and after photos section and see what you think – if I can do it for them, I can do it for you!

– Hollywood Florida Personal Trainer Joe Kozma

Bikini body personal training fitness and weight loss clients



Mia’s first bikini contest!

More client results here

Skip to content