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Let’s Examine Wine and Weight Loss

January 25th, 2019 by

One of the most challenging things a great personal trainer has to do in order to is keep his or her people motivated to stick to an eating plan that will successfully enable them to attain their desired level of weight loss and physique conditioning. Now, I will write about the number one misunderstood diet problem in my locale, which is sunny South Florida.

wine drinking and weight lossThe number one weight loss problem with clients collectively speaking, specific to my area of the country, and in the thirty to sixty year old age group which comprises the bulk of my clients and probably the bulk of most personal trainers clientele. This problem is not primarily excessive food consumption alone. The biggest problem with people who desire to live the so-called good life, is drinking wine after a hard days work.

Now why is this a problem? Because wine merchants have successfully sold the idea that the good life cannot be attained unless one drinks plenty of high quality wine on a regular basis. This idea goes back hundreds of years in our culture. The upper classes in days gone by often served in prestigious posts in their nation’s military. The greatest military power in the world in the last five hundred years historians almost unanimously would affirm, would have to be the Great Britain. Now, what was a major difference in rations of officers, and those of enlisted men in the military of Great Britain?

The officers who came from the upper classes received ample supplies of wine in Great Britain’s military machine. More than an individual officer should have reasonably drank. Most officers used the extra they to entertain others in a gentlemanly way, although more than a few definitely developed wine drinking habits we would call alcoholism today. Wine is highly associated as necessity to this day especially in those within our society who consider themselves as above the socioeconomic level of the unwashed masses.

For personal trainers to truly be effective, and function as the moral, spiritual, and psychological leaders of their training programs must develop strategies to undo this perception about wine drinking in our client’s minds. Why you might ask?

Wine Hurts Your Weight Loss Efforts

can wine and weight loss go together?
No they can’t!!

Because, wine drinking in Americans of upper/middle income of middle age has become immoderate. It’s common for petitie women to consume over 1000 calories per day in wine or other alcoholic beverages.  This does not leave room in the clients eating plan for adequate nutrition, especially vitamins, minerals, and protein. This means that excessive body fat levels in personal training clientele is highly associated with wine drinking.
The clients have often ritualized this high quality wine drinking into a nightly habit, it is the reward for enduring a hard day at the office, and integrated powerfully with their unwinding ritual at the end of the day.  There is no possible way for these people to experience and significant weight loss.  And yes, these are the same people that come to me purporting that they want to lose weight.

Personal trainers must become fighters for truth, because I tell the truth!
No fat will be lost as long as this ritual exists in our clients! In my former competitive days, I was at a great advantage over my competition because I was a teetotaler. I never took in empty alcohol calories. I became a teetotaler because I grew up in a home where my parents drank far too much and thus made me look upon alcohol drinking as something I would rather avoid.

musclemag 003aI have now utterly quit drinking alcohol again because I believe it is my duty to be an exemplar regarding maintaining a manner of living that optimizes conditioning. We have the duty to tell our clientele the truth, unless they stop the wine drinking they will never attain the weight loss and thus the physique ideal they desire to attain. We must be brave enough and bold enough to state the truth even when this is not what our clients want to hear.  A body to be proud of takes a serious investment of time, effort, and self-denial. We have the duty as leaders of our flocks to tell the cold hard truths people do not want to hear. If we faithful to the duty to be truthful, our clients health/wellness levels, bodyweight levels, and body fat levels will all move in a positive direction.  Our clients will be happier with their results, and we will be faithful to our duty to improve the conditioning of our nation.

Contact me for a trial personal training session in Pompano Beach!

Weight Training Does Not Make You Bulky

May 23rd, 2016 by

personal training client Michelle does not look bulkyOne of the most common concerns for both men and women when it comes to resistance training is becoming bulky. It can be a bit difficult to find clothing to fit an athletic body, so the last thing on your fitness ‘to-do list’ is to become larger.

It is a widespread belief that increasing the resistance on your elliptical or increasing your weights will create large, hulking muscles, while using lighter weights will help you tone and slim down. The truth is, weight training does not make you bulky. Research has now proven that the best way to burn body fat and slim down is to ditch the lighter weights and start using heavier ones.

Heavier Weights are Ideal

The ideal way to increase strength and tone your muscles, yet still remain slim, is to perform fewer reps with heavier weights. A 2002 study published in the US National Library of Medicine examined a group of women who performed both low and high intensity strength training exercises and discovered that those who performed a lower amount of repetitions with heavy weights had a larger metabolic boost and burned more calories than the women who used lighter weights with higher reps.

Differences Between Women and Men

When it comes to gaining muscle, there is a marked difference between how much muscle can be gained between men and women. Because women’s bodies produce excessive amounts of estrogen and limited amounts of testosterone, weight lifting will not cause bulkiness. Men have roughly 40 percent more muscle mass than women, which is why they can add mass more quickly and easily.

Ideal Weights for Toning

To burn the most calories, you should use weights that are heavy enough to force your body to perform at its maximum level. For the best results, your muscles should be fatigued by the second to last rep of any exercise. If you can easily complete numerous sets with a particular set of weights and can perform the same amount of reps each time, this is a sign that you need to increase the amount of weight you are using to accommodate your new level of strength.

To help determine which strength training exercises are the best for your body type and achieve the best possible results from your workouts, please do not hesitate to contact us. We are here to help you achieve your fitness goals.

Las Olas Personal Trainer – How to Lose Weight If You Are Over 50

February 17th, 2013 by

joe-jeffLas Olas Personal Trainer

If you are past the age of fifty, you may believe that losing weight is far beyond impossible at this point. Well, I am here to tell you that your belief is entirely untrue. Even if you are over fifty you can still burn fat just as everyone else can. If you have any injury of course this will hinder, but it is still possible. The key is to take your time and start slow, do not start with exercises you can barley manage to finish. Step one is to find an exercise that you can manage to do for thirty minutes three to four times per week. This can be as simple as walking as long as you are actively doing something.

Using the example of walking, here is how someone could progress. After doing basic walks for awhile, one could move on to short bursts of speed walking. You could walk normal for one minutes then speed walk for twenty seconds or for as long as you think you can manage to do. Alternate between the two speeds for the entire thirty minute exercise if you are able to do so. The goal would be to achieve a full thirty minutes of performing this exercise and then you would be able to move onto the next.

Over time you’ll be able to increase the interval of speed walking. Just be sure too keep at it and work as hard as you can. It has been proven that working as hard as you can for a short period of time is much more beneficial than working moderately for a long period of time.  If you ever feel intense pain during a workout out, please stop and consult with a Las Olas personal trainer in order to find out what you are doing wrong and what will best suit you.


Diet should also be considered when wanting to lose weight. In order to achieve a flat stomach, you need to eat foods that will not store in your body as fat. If you do so, you will have to work harder, and if you don’t work hard enough then you will never get anywhere because you are only burning the foods you are currently consuming. Make sure to eat plenty of fruits, vegetables, nuts, and proteins instead of any process or unrefined junk foods.

I can help you choose the best diet for your body type and furthermore can create an exercise plan that will help burn that fat. Even though it will take a bit longer to lose weight than younger people, you shouldn’t be discouraged as it will be well worth it in the end when you have the body you’ve desired for a long time.
Lose Weight

Best Ways to Prevent Muscle Cramps from Fort Lauderdale Personal Trainer

February 1st, 2013 by

Fort Lauderdale Personal Trainer

Whether you are walking to lose weight or strength training to build lean muscle, muscle cramps end up getting the best of us. A muscle cramp is an involuntary contraction of the muscle which can cause quite a bit of pain to those unprepared. Serious muscle cramps can only be treated by stretching and massaging the leg, but a mild cramp will usually wear off in less than a minute. In most cases muscle cramps occur in a person’s legs or feet. Although the exact cause of muscle cramps is unknown, there are still plenty of ways you can help prevent it from happening to you.

The number one muscle cramp prevention technique would be to warm up before working out or running. Be sure to target the most common areas where muscle cramps occur, those being the legs, feet, abdomen, hamstrings, calves, quadriceps, arms, and the muscle groups you are working on that session. Warming up and cooling down will keep the muscles warm and flexible which is believed to aid in the reduction of an involuntary contraction.

Muscle fatigue can also cause cramps. This doesn’t mean you shouldn’t push past your limits, but it does mean you should be weary not to over train and make sure you have proper form when performing an exercise. Over training is usually the result of people skipping out on their rest days in order to get ahead, but unbeknownst to them rest days are the period that the body best builds muscle. Improper form is often caused by those attempting to finish an exercise as faster than normal. Unfortunately this is also counterproductive, so be sure to pay close attention to the motions of an exercise and work out slowly.

Dehydration and electrolyte imbalances are also suspects of inducing cramps. In most cases water is enough to re-hydrate your muscles and prevent possible cramping; however it would be wise to drink a sports drink filled with electrolytes after an intensive workout. Electrolytes are responsible for aiding in the function of our cells and an imbalance is usually caused by a lack of sodium, calcium, or potassium.

Consulting with someone who specializes in fitness and muscle cramps may be a wiser choice to make rather than guessing and testing different ways to prevent the cramps yourself. A personal trainer is the type of person you will need to look up. Be sure to do your research in order to find the best personal trainer in Fort Lauderdale. You will find that a trainer will not only prevent and stop muscle cramps, but will also help you reach your fitness goal whether it is to gain muscle or lose weight.

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.

The absolute necessity of proper nutrition for Fort Lauderdale personal training clients.

January 1st, 2013 by

jim-indexHere now my advice on nutrition for the success of your program with a top quality personal trainer. You client, absolutely must take in enough calories to keep your blood sugar levels even, so that low blood sugar levels do not cause reactionary hunger levels which create a virtually unstoppable hunger of which all binges have their beginning. Hear me again, if blood sugar levels are not controlled by regular protein based meals, you will binge and you will destroy all the work you are doing in the gym. Call Josef Kozma at 954-245-7896, He will for the paltry price of $199.00 write you a diet, completely unique to you, that will enable you to totally control your hunger, and then successfully enable you to lose weight and fat with ease.

Josef Kozma

Fort Lauderdale personal training