The Office Workout
For all my friends who currently work in an office and are frustrated with long working hours with no spare time to train, this ones for you. Only 7 exercises the complete head to toe office workout. I give this to my office clients as an extra resistance workout between our sessions and believe me is very effective but won’t have you dripping in sweat and ruining your office attire. I suggest starting with 8 or 10 reps of each to begin with then gradually working your way up to 15 reps as your strength and fitness level increases. I was recently consulting for a company about productivity and exercise in the work place and did lots of fun stuff with an exercise ball. I'll post one of these workouts another time but a swiss ball in a corner some where could come in very useful.

Butt Toner, Gluteal Squeeze - Start sitting at your office desk with feet flat on the floor.
·       Contract and flex your butt muscles and hold for 4 seconds.
·       Relax for 4 seconds
·       Contract.
·        Relax and repeat for 15 reps in total

Thigh Shaper Leg Extensions - Start sitting at your office desk with feet flat on floor.
·       Sit tall at your desk.
·       Hold your abdominal muscles tight.
·       Extend one leg until it is level with your hip.
·       Two seconds up, Hold for two seconds. two seconds down
·       Slowly lower leg, two seconds down.
·       Repeat 15 times then change legs.
·       For extra resistance you can place one leg on top of the other so you now have to lift the weight of that leg although don't feel this is necessary.
Butts, Thighs and whole body stressor Wall (or ball) Squats - Start by standing around 2 feet from a wall and lean back.
·       Standing with your feet around hip or shoulder width.
·       Hold your abdominal muscles tight.
·       Keep your back flat against the wall
·       (If you have an exercise ball place behind lower back)
·       Lower yourself (squat) down the wall until parallel to the floor, 2 seconds.
·       Hold at lowest position for 2 seconds then slowly stand back up 4 seconds.
·       Repeat 15 times.
Great chest and triceps Wall Push ups – Start by standing a little over arms length away from a wall.
·       Lean forward and place your hands on the wall around 6 inches apart fingers facing skyward.
·       Bend your elbows and bring your chest towards the wall.
·       Keep your elbows in.
·        Lowest position hold for 2 seconds
·       Push back and straighten your arms back to the starting position
·       Repeat 15 times.

Great Shoulders Wall Push ups – Start by standing a little over arms length away from a wall.
·       Lean forward and place your hands on the wall shoulder width apart.
·       As before but turn your palms around so fingers facing each other placing the stress on your shoulders
·       Bend your elbows and bring your chest towards the wall.
·       Keep your elbows out.
·        Lowest position hold for 2 seconds
·       Push back and straighten your arms back to the starting position
·       Repeat 15 times.

Tricep blaster Chair Dips – Make sure your chair is stable and sit on the edge and place your hands either side next to your hips
·       Lift your butt off the seat and walk legs forward.
·       Half way out or fully extended depending on your fitness level
·       Keep your elbows in.
·       Slowly lower your body downward bending your arms
·       Straighten your arms and raise your body back to the starting position
·       Repeat 15 times.

Fantastic abs The Plank – Start by lying face down on the floor on your front, resting on your forearms, palms flat on the floor.
·       Push off the floor, raising up onto toes and resting on the elbows.
·       Keep your back flat, in a straight line from head to heels.
·       Tilt your pelvis and contract your abdominals to prevent your rear         end from sticking up in the air or sagging in the middle.
·       Hold for 20 to 60 seconds (20 secs is great to start with gradually build up to 60), lower and repeat for 3 times resting for 30 secs to 1 minute in between.
Until next time train hard, train smart, eat clean and get lean. For info on personal training please call Tel 310 279 8117 or email Body Possible and please see Possible  

Five Guides for Fat Loss

So the vast majority of people I train want to lose weight and get in shape. To be more specific they want to lose body fat and maybe add a little muscle or tone up along the way. But actually for most people with the right combination of correct exercise and nutrition this is quite as easy goal to achieve. But pay attention to what I said ‘right combination’ because exercise no matter how brilliant a plan will only take you so far eating correctly will take you the rest of the way. There is an avalanche of information and disinformation out there telling you how to eat for fat loss, which to follow? I’m going to try to make it easy and give you a few basic rules and questions to ask yourself right now and every time you sit down to eat.

1. Portion control
Q. Are you eating too much food?
Living in America chances are you probably are. When fat loss is your primary goal, you should stop eating when you’re about 80% full. This will leave you satiated but not belly-rubbing full. So, for this next meal, plan on eating a little less than you normally would? As a strategy you could eat from a smaller plate than usual. You can leave a little on the plate, instead of finishing everything in front of you, saving some for later or a meal for the next day, works for me less cooking. Drinking a pint of water before your meal is a proven strategy.
Sometimes just eating less of what you might normally eat will get the ball rolling although not always.

2. Increase your protein intake
Q. Are you eating enough protein?
Your protein intake determines whether you’re going to lose body fat or lean muscle. So for each next meal, is there enough lean protein included? As a rough guide men should eat about 2 palm-sized portions and women should eat about 1 palm-sized portion. You can choose from sources including: lean meats (chicken, turkey, fish, lean beef, lean game meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements. What ever type you choose, make sure you’re eating more protein than what you might normally eat.

3. Cut back on sugar
Q. Are you eating too many sugars or starches?
Too many starches and sugars in your diet can prevent fat loss and promote fat gain; Sugar truly is the enemy far more than fat. So for each meal think are there too many starches / sugars, particularly processed ones like bread or pasta? The amount of sugar should be minimized. Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. Added sugars can be found in pop/soda, shop bought fruit juices, salad dressings, desserts, sweet snacks, and more. Again, you don’t have to cut these out completely. You just have to be sure to eat fewer of them than usual, I suggest much fewer.

4. Eat more vegetables
Q. Are you eating enough vegetables?
Sounds obvious doesn’t it we’ve all heard it but do you really? Probably not, a strategy I suggest is to replace your grains with greens, you’ll still feel satisfied at the end of a meal while also increasing your intake of fiber and other important vitamins and minerals while cutting back on your carbs.
While most people think of salads when veggies are brought up, many other options are available. Baked, grilled, or steamed veggies are all great. Regardless of which veggies you choose, make sure you’re eating more than usual, I suggest much more.

5. Eat the RIGHT Fats
Q. Are you including enough healthy fats in your meals?
That’s right I’m advising you to eat fats, but not highly processed fats, often found in processed foods, these can ruin your health and lead to fat gain. However, a healthy mix of other naturally occurring fats is important for fat loss.

You can choose from sources like olive oil, avocados, raw nuts (not roasted), raw seeds, and omega-3 rich fish oils or other sources of omega 3 like flax seeds etc. I used ground flax seed on salads and oatmeal; you hardly even taste it and job done. Bottom line by adding healthy fats to your diet while replacing the unhealthy ones will help you lose fat as well as promote essential brain and joint health. Every meal I sit down to eat I think where is the protein, where is the live food and where are the omega 3’s, if you follow these simple guide lines you will be well on your way to fat loss, the body you desire as well as improved health and energy, go ahead for you are what you eat or certainly your body is.

Until next time train hard, train smart, eat clean and get lean. For info on personal training please call Tel 310 279 8117 or email Body Possible and see Body Possible Facebook 

10 awesome tips for fat loss, it’s not magic, and yes they will give you an edge

This blog isn’t meant to be the ultimate guide to fat loss but here are 10 good healthy habits to work into your daily routine that will help you in the battle to the body you desire. For greater detail please feel free to contact me directly to arrange a consultation Tel 310 279 8117.

1. Eat a high protein and good fats breakfast and don’t forget the fiber, this is often forgotten on high protein diets and is essential for keeping your body happy and healthy.
2. Use compound movements in the gym. These exercise give the most "bang for your buck" and are great for fat loss. Keep isolation movement to a minimum unless you are specifically working on a weak area.
3. Eat 3-5 small meals/snacks per day. Statistically people who have lost weight and kept it off eat 5 times a day, generally 3 meals and 2 snacks.
4. Have protein, a source of smart fats and live food (salad, vegetables etc) with EVERY meal. Every time you sit down to eat think where is the protein, where is the live food and where are the omega 3’s.
5. Use HIIT style  workouts for maximum fat loss, there is still a place for low level cardio as well but HIIT will give you a better short sharp shock and is especially good if you are short on time. The Tabata protocol is one of my favorites and given many of my clients incredible results.

6. Eliminate simple sugars and high GI carbs from your diet. EG. white bread, rice, pasta, ANY cereal (apart from post-workout if you must have it). Instead, eat low GI carbs like sweet potato and quinoa. Your body needs carbs for energy so don’t get locked into the protein only mind set instead learn to distinguish the good from the bad.
7. Drink a minimum of 8 glasses of water per day, I know I keep banging on about this but SO important to keep your body hydrated and your system flush out and running smoothly, even more important on high protein diets.
8. Eat more vegetables and super greens. Sounds obvious I know but are you really aware of how much veg you should be consuming? What I can tell you is probably not enough. I suggest 75% of the contents on your plate should be vegetables or salad. If you think you are not getting enough there really are some excellent green super foods on the market that can up your veggie and all things green intake.

9. Combine resistance training with HIIT for maximum results even if your objective is more athleticism as opposed to muscle gain, ladies lifting a few weights WILL NOT turn you into the incredible hulk.

10. Have a protein shake immediately after your workout. You can even have a high GI source of carbs with this shake to restore the bodies glycogen levels after an intense workout to aid recover and increase fat loss. Earn those carbs!
Until next time, train hard, train smart, eat clean and get lean, you can email me at or call direct to discuss personal training on T310 279 8117


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