maximize your potential with your trainer, national champion joe kozma

Oakland Park Personal Trainer

Secrets To Building Big Deltoids

In order to show off their strength, men tend to focus on building muscle in the biceps and abs. As your Oakland Park personal trainer I will tell you that in order to fully utilize this strength; you must not overlook training your shoulder muscles. The shoulders are known to be the least worked on muscle by body builders, which is unfortunate because the shoulder muscles actually support the back and upper body as well as completely sculpt the rest of your body into one that looks fully fit.

Even when performing full body workouts, the shoulder muscles usually are not used as much, which is why you need to do exercises that target those muscles specifically. Strength training and flexibility exercises are the two different types used to completely build the shoulders. Muscle building exercises typically consist of shoulder presses, front lateral raises, upright rows, side lateral raises, and reverse flyes. Since most men have weaker shoulder muscles, they will start of with less weight than they usually lift, but after a few minutes one will realize how far behind the shoulders really are compared to the rest of the body.

It is recommended that you focus on flexibility exercises that will prepare the muscles for intensive workouts which will also help prevent the possibility of injury. Flexibility exercises involve different methods of stretching the shoulder muscles as well the muscles surrounding the shoulder line. There are several different types of stretches that best utilize the shoulders; those are shoulder blade squeezes, wall crawls, shoulder flexions, shoulder rotations, shoulder extensions, and pendular circles. Be sure to stretch after a workout as well in order to cool down the muscles which will further prevent the risk of injury and increase the strength of the muscles overall.

Most men enjoy working out to build up muscles they can show off, but there are many errors one can make when coming up with an efficient workout plan. Joe will make sure no muscle group is left behind, which means if you started working out with the guidance of Joe as your trainer then you’ll notice your body is more well-sculpted than men who attempt to make their own routines. On top of that, Joe will come up with a diet that will maximize your body’s muscle building process. Contact Oakland Park personal trainer Joe to get the job done right.

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Knowledge + Application= Results

Oakland Park Fitness and Weight Loss

How to Avoid Injury


Avoiding injury is of the utmost importance when in comes to achieving the end goal of any fitness program.

I was watching a nature documentary not long ago, and the macro topic was the hunting characteristics of the different big cats.  Lions are by far the most bold of all the cats, the reason for this is that they…like packs of wolves are cooperative hunters. This allows them to pursue bigger more satisfying prey.

There is however a huge downside to this for lions. Many, many more lions die in the pursuit of prey because they are unafraid to attack prey that has the strength and power, to wound and kill lions.  Some of the lions favorite prey also use cooperative defense tactics….like the African Bison.   Many lions die trying to kill this favorite prey of theirs. Even minor injuries in the wild often lead to death for hunters and prey….death.   Solitary hunters such as leopards and tigers seem to be much more proactive about avoiding injury in their pursuit of their favored prey.

Now you might be wondering was does the hunting habits of large wild cats have to do with attaining fitness goals.

Animal behavior can often reveal truths that have application to us humans in our hunt to achieve various goals we have in the various spheres of endeavors we modern humans engage in.

The sphere of endeavor under consideration today is fitness. Looking better, feeling better, living better.  An old time bodybuilder told me in my competitive days: “Think Joe, if you get hurt in your training you will never reach your goal of competitive victory.”  I was training brutally hard at the time….. surfing on the razors edge of injury yet avoiding it, simply probably of my youth, and God’s grace.  Since God takes care of fools and crazies.

The old timer directed me wisely to direct my training to optimization through injury avoidance. The old timer reminded me that low calorie competition diets always make one more vulnerable to injury from heavy intense training.  Most personal training clients are put on low calorie diets, 99% of them want to lose weight.

All people on low calorie diets will be more sensitive to injury from intense workouts. Personal training clients are usually a bit older than competitive athletes in their prime. The older one is, the more they are vulnerable injury when compared with athletes in their prime.

Trainees must think like the tiger or leopard, who minimize risk when hunting….especially when compared with the bravado of the lion. Wisdom leads the wise to train strategically, making injury avoidance a high priority, no injured person will reach their fitness goals. They will fail. For animals in the wild, hunters, injury avoidance is a life and death issue.

If you become injured by your own negligence and stupidity….. your fitness dreams and goals will be at least temporarily, dead in the water.  Train smart and succeed.  A good trainer will help you reach your goals safely by avoiding injury.

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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, we can do it for you!

– Oakland Park 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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