Client Profile – Chris Cheng

I have been working with Chris Cheng for the past year (with a couple months off in the middle). Chris is one of my most dedicated clients. Not only does he do an INTENSE workout with me twice a week, he comes on his own to train, for a total of at least five workouts per week. Our workouts focus on both total body conditioning and strength training. In addition to coming in to the gym Chris attends weekly ballroom dance classes, a great way to see his balance strength and flexibility progress in a practical setting.

Here are his stats:

March 23 2009

Weight: 232.6

Body fat: 28.20%

March 23 2010

Weight: 211.0

Body fat: 23.1%



Congratulations to Chris for making a major lifestyle change and continuing to workout and see fantastic results. Our next goal is to be below the 200 lbs mark by summer time. I’ll be sure to keep you updated with his progress.

Foam rolling IT band


10 Ways to Get Motivated

1. Think about how good you feel after

2. Make a new playlist (and it’ll motivate you during the workout!) My fav is Christina Aguilera :)

3. How bad do you want to see results? You either want it or you don’t.

4. “Enjoy the fresh air and spring time blossom” – Trainer Eddie Smith

4. Your workouts are your meditation, everybody needs some form of meditation.

5. Work out with a partner. It pushes your intensity, especially if you have a competitive nature.

6. Set small goals, and be proud when you meet them.

7. Make sure your goals are diverse. Make one for nutrition, one for cardio and one for weights.

8. Buy new workout gear, new runners always make me run more.

9. Find a sport or hobby outside of the gym. You can watch yourself get better and motivate yourself to keep going.

10. Get a personal trainer or join a boot camp. Use your results to motivate you to get more results! Let the HEALTHY cycle continue.

Do you Have the Posture of a Cyclist?

With a sport like cycling where you are in one fixed position for an extended amount of time it is important to take the proper measures to keep your body in balance. If you look at the posture of a cyclist, a long distance runner or even somebody who spends many hours working at a computer they tend to have similar postural imbalances. These are a  few tendencies of a cyclist:

1. Internal rotation of the shoulders

2. Long weak back muscles

3. weakness of the inner leg

4. Tight outer leg

These are some suggestions to bring your body into balance

1) Issue: Internal rotation of the shoulders

Solution: Stretch the chest

Chest stretch

Hold the stretch for about 45 seconds

2) Issue: Long weak back muscles

Solution: Strengthen the back

Reverse lunge with reverse fly


a) Start standing feet hip width apart arms at shoulder height.

b) Step back into a lunge while stretching the elastic apart. Arms remain straight and at shoulder height.

c) Return to position “A” and repeat with the other leg. Work your way up to 20 reps total.

Superman Back Extension


A) Prone position with arms extended over head

B) Left arms chest and thighs off the ground, repeat 15 times.

3) Issue: Weak inner leg

Solution: strengthen adductors

Squeeze a ball between the knees during squats


A) Place stability ball on lower back and a suitable medball weight between your knees. You must actively squeeze the ball with your knees.

B) Lower into a squat with the legs at a 45 degree angle, return to position “A” and repeat 12 times.

4) Issue: Tightness in the outer leg

Solution: Roll out the IT bands and the glutes

A B  

A) Move the roller from the hip to the knee. The roller moves along the lateral side of the leg.

B) Cross right foot over left leg move the roller along the right glute. Repeat for the left side.

I hope these tips are useful, please leave comments with any questions you have.. happy working out!


Cardio Tips

When asking a trainer about cardio you will probably get a different response from each trainer. The fact is there is no “magic” trick to cardio. You have to ask yourself “why am I doing cardio?” The two most popular responses are:

1. To lose weight

2. For cardiovascular (heart) health

I will go over both of them.

1. Cardio for weight loss

There is NO substitute for hard work. If your heart is not pounding you are not being as effective as you could be. Interval training is the best way to peel off the pounds. Why you ask? When you are working at high enough intensity your body is working for up to 48 hours after your workout. This is due to the major amount of oxygen deficit in your body. With lower intensity cardio your body is only working for about ten minutes past your actual workout. So with interval traning when you go back to work and head home at night your body is STILL working! Here are a few examples of some good interval training programs.

Treadmill Sprint

Try sprinting at a pace of 9.0 for 30 seconds and then go back down to 3.5 for 30 seconds. Do this for fifteen minutes. If you’re working hard you should not be able to go for too much longer than fifteen minutes.

If you cannot go for the full fifteen minutes start at a lower pace and work yourself up over a couple of weeks.

Rowing pyramid

For 20 seconds row as fast as you can and then row at a relaxed pace for the next 20 seconds, then row for 30 seconds and row relaxed for 30 seconds next do 40 seconds then 50 second and 60 seconds. Once you are at a minute go all the way back down for 10 seconds at a time until you are back at 20 seconds.

During sprints you should be at 90% of your maximum exertion level and during your relaxed row you should be at 20% of your maximum exertion.

Treadmill and Jacobs ladder

Go on jacobs ladder for 2 minutes at 90% of percieved maximum exertion and then switch to the treadmill for 2 minutes for an uphill climb (15.o incline)

Do this for a total of 20 minutes and voila… workout is done :)

2. Cardio for heart health

You must do a minimum of 30 minutes of cardio with a heart rate of at least 60% of your maximum. To get your maximum heart rate (Max HR) calculate: 220-age = max HR

From here take your max HR and calculate it by .60 to get your 60% range.

You can also calcualte your 70%, 80% and 90% maximum heart rate to get an idea of where you should be at for your interval training.

Rule of thumb: maintain variety, if you do the same thing all the time your body will plateau.  Switch it up!

I am still a firm believer in using weight circuits as a replacement or supplement to cardio bouts, if you are working at the proper intensity for the right amount of time cardio intervals can be substituted by weights. If you would like some advice on your program email me for a free consultation:



Top Ten Reasons to do Pilates:

1. Increases muscle strength and flexibility.

2. Builds body awareness to improve posture.

3. Pilates can be tailored to individual needs – giving more strength, more stretching and/or more aerobic activity.

4. Uses breathing techniques which help unite movement with the breath.

5. Assists in teaching proper movement patterns to avoid injuries in other activities.

6. Improves circulation.

7. Great for rehabilitation and prehabilitation.

8. Can work to relieve lower back and neck pain.

9. Strengthens your deep core better than any other activity I can think of.

10.  It’s fun and different form your regular workout!

If you want to learn more about pilates contact Ona Manning at


Training With Ashley Kowall

Boxing is great way to increase strength in your upper body especially your chest and your arms. In addition to using your upper body your abdominals and glutes play a large role in stabilizing when you punch. Boxing also increases your heart rate so you are burning more calories and getting a cardiovascular workout. And at the end of the day it’s a lot of fun.

Winding up

Winding up