maximize your potential with your trainer, national champion joe kozma

Personal Trainer Lauderdale By the Sea

The importance of carbohydrates for endurance and strength

Carbohydrates are the fuel that your body uses while you are performing any type of endurance or strength training. If you want to last longer during a run or want to build up your muscles, then a low-carb diet is not the way to go. Carbohydrates need to be eaten in moderation though, and all processed and refined carbs should be avoided. Good carbs take longer for your body to completely absorb, meaning you will have more energy for longer amounts of time.

The way your body stores carbohydrates is by storing it in glucose form. When the body is in need of energy during times of intensive workouts or long runs, the body will use the energy you have stored. If you do not have a sufficient amount of carbs in your body, then your muscles will fail to work and you will be unable to go on. This is the main reason people get tired so fast during workouts, there just isn’t enough fuel in their bodies. The best time to eat carbohydrates for recovery of lost glucose is soon after you have finished working out, an hour being a good time.

How many carbohydrates do you need a day? Every body is different, so there are many factors that affect the amount. People use the method of multiplying their body weight by three, which gives you a decent estimate of the carbohydrates your body needs in grams. Another method people use is to eat roughly sixty percent of your calories as in carbs, but that all depends on the person. In order to get the most out of carbs, you need to eat the right sources. Foods that contain the good carbs, also called complex or unrefined carbs, are starchy vegetables, whole grain breads, baked sweet potatoes, and healthy cereals. Some of the processed foods that should be avoided are pasta, white bread, and pastries.

To get the absolute best out of carbohydrates, you need to know exactly how many you need based on your body type, habits, behaviors, workout routines, and other factors that may affect your intake. I will know exactly what you need, and can also determine the best types of exercises that best suits your wants and needs. On top of that, they can come up with a dietary plan that consists of more than just carbs, but also healthy foods that can maximize muscle growth or stamina. Nonetheless, eating a diet containing unrefined carbs, as well as drinking plenty of water, will surely maximize the results from your endurance and strength training workouts.

Feel free to email with any testimonies showing how this website helped you in your quest for physical excellence!

My personal training central office is located in Pompano Beach. Home and outdoor training is available in Lauderdale-by-the-sea.

Looking for a personal trainer in Oakland Park? Send an email!

Sample Clients Photos section





Knowledge + Application= Results



Lauderdale By the Sea Fitness and Weight Loss

Meet your trainer Joe Kozma

Joe Kozma has over 20 years of experience in fitness with extensive knowledge in multiple training techniques. Joe’s background includes football, wrestling, baseball, powerlifting and of course bodybuilding.

Joe Kozma is the top personal trainer in Lauderdale By The Sea with over well over twenty years of physical fitness experience using a variety of advanced training methods to help clients reach their goals.

Why you need a personal trainer


  • Starting Now. Most of the time, getting started is just so difficult. How many times have you backed out just because you don’t have that push? If you have Joe as your personal trainer, you will have that push and support needed. He can help you get started now!

  • Success Rate. Having Joe as your personal trainer increases your ability to achieve your desired goal whether it is body building, fat loss, overall conditioning or improved health and longevity. Joe will develop a program depending on your needs and goal and make sure that you stick to it.

  • Safety. Having a professional guide you will prevent you from suffering any accidents due to improper exercise choices or techniques. Strains and overtraining are common in those whom train on their own. You would not want to injure yourself training. Joe will make sure that you remain safe and healthy while getting the most out of your workouts.

  • Health. Consistent training and attention to nutrition is more of a necessity rather than a luxury, especially as you age.


Let’s say you have a special, high profile event coming up. This event is sure to have lots of attention on you and cameras ready to capture you at your finest. But what if you’re insecure about the last few pounds you have been meaning to work off? Worry not, we have tips and tricks to help you have a great body for red carpet or other events!

#1 Eat the right things
Cut all fried foods from your diet and replace them with healthy, delicious grilled lean meats. If you’re craving a snack, grab almonds or other lightly salted nuts. They are filled with proteins which tricks your body to feeling more full. Also, don’t cut carbs entirely, but opt for whole grain wheat and pasta.

#2 Don’t Starve Yourself
Cutting your calories by itself is not the way to go. Doing so could make you feel fatigued and irritable. It could also do a number on your face as well. Starving yourself can make your hair look brittle, your skin sallow, and your nails fragile. Overall trying to lose weight via extreme caloric restriction just isn’t healthy or particularly effective.

#3 Sign Up With Joe
With Joe you’re sure to achieve whatever fitness goal you’re looking to reach. Joe Kozma offers body transformation fitness, guaranteeing results in just eight weeks! If you’re looking to lose some serious weight or stay fit and lean, Joe’s Personal Training Program will be perfect for you.
Are you an athlete? Joe’s Sports Specific Training is the answer for you!
Even if you have had trouble with sticking to diets in the past, Joe can create a custom nutrition program for you that can get you on the right track and keep you feeling great while you get in shape.

Contact 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 we can do it for them, I can do it for you!

– Lauderdale By the Sea Personal Trainer Joe Kozma

Bikini body personal training fitness and weight loss clients


Mia’s first bikini contest!

More client results here

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