Fitness, nutrition, and body shaping

Jason has made a lot of progress over 20 weeks.  He gets the "most improved" prize for changing his body composition.  He changed his life to include fitness, good nutrition and body shaping through proper strength training at SonomaXFitness.com. 

Attitude is key, and Jason has the right one: positive, good natured and polite.  Training him is a pleasure because he is on time and focused.  He trains like someone who has been doing it for a long time because in the short while he has been at SonomaXFitness.com he pays attention and integrates what he learns at every session. 

Replace Fat With Muscle

Mark has been coming to SonomaXFitness.com for a year and a half and has not missed a single workout.  He is committed and always on time.  He pays attention and integrates what he learns. As a result his form is improving and his body is showing dramatic results. Mark has replaced probably 20lbs of fat with muscle.  

Call me to schedule a visit to our gym to see what we do here.  It's a semi-private, clean and friendly place.  Small groups of 3-4 sometimes workout here.  So if your friends want to workout together, call me and let's talk about it. 

Pain and No Gain

Knowing when to stop

Don't train through sharp pain (like electric shocks).  As soon as you feel it, stop, you're done for the day.  Or keep going and it might set you back for months.  

Burning sensations, however, from challenging your muscles to grow doesn't feel like a shock, more like heat, and we strive to stay with that and work through.  Keep going and it pays off.  

Call me for a tour of SonomaXFitness!

Best Arm Workout

Big props to my man Doug at Sonoma X Gym. just had the most effective arm workout I have ever had. Forearms are blown out to say the least thanks Doug!

Billy Briscoe had an amazing arm workout today with old school exercises - free weights, 30 minutes, heavy, focused and mindful.  No swinging out of control - just careful and productive movements.  

Exercise Balls

Ergonomically good for sit-ups if you have a back issue, exercise balls shape to your body for support in a firm but gentle way while engaging your core.  

Just sitting on it -- and some people sit on them at their work desk -- engages your core muscles and supports sitting upright and comfortably.   

At SonomaXFitness we use exercise balls as part of a whole body routine in combination with light weights.  

Call me to schedule a tour!  I'd like to show you around. 

Preacher Curl

You can't really cheat with this one, making it one of the best biceps exercises at SonomaXFitness.  The support won't let your arm move keeping the exercise focused on the right muscles.  

This bench is sometime called the Scott Bench after Larry Scott, the first Mr. Olympia who had amazing biceps.  An old school exercise on this bench is called Teenty-Ones.  

Starting with 7 repetitions on the bottom half of the repetition range, followed by the top half for 7 repetitions and completing with 7 full range repetitions.  

This exercise shouldn't be done all the time but rather now and then to prompt the muscles to grow.   

Leg Press Machine and Free Motion Machine

Leg Press Machine

The Leg Press Machine is a favorite for many SonomaXFitness clients. It's smooth and the angle builds legs and glutes effectively.  The person who built it must have actually lifted weights and understood how muscles work.  The biggest error in use I see is overloading the machine with too much weight too soon.  It the weight can't be lifted 12 times it is probably too heavy. 

Free Motion Machine

The Free Motion Machine is the best machine ever built in my opinion and we use it extensively at SonomaXFitness for upper body development.  It seems to provide a safer workout for people with shoulder issues.  The angles of the machine can be customized to the exact needs of each client.  This gives us a range of possible ways to work around injuries and still build muscle smartly and efficiently.  

Don't Work Through Pain

Chuck - 54 Years Old

Chuck started with intense shoulder issues.  He couldn't lift his arm probably from repetitive motions at work.  So we worked around it by strengthening the muscles in the area.  We worked without doing any exercise that would bother his shoulder. 

Don't Work Through Pain

At SonomaXFitness we don't work through pain areas, we work around them to rebuild strength and flexibility.  Chuck's works out for 30 minutes, twice a week - and he is focused and high intensity when he is exercising.   That's why he looks amazing. 

I saw my weight drop down 20 pounds in 3 months.

Cleaned Up My Diet First

Doug has been my trainer since September 2013. The first few months were really spotty with it being the holidays, a one-year-old baby and getting used to working out. It wasn’t until January 2014 that things settled down into a solid routine. Nevertheless, Doug came up with a plan to increase my overall strength levels, get my diet cleaned up and lose weight. I am 6’3” and weighed 185 pounds – tall and skinny – so it might sound odd that I would have to lose weight. But I did need it. Tall and skinny guys can have a problem with weight too, called “skinny fat.”

Increasing Protein Intake

For those few months in 2013, I worked on increasing my protein intake, cutting fats, and watching my carbs. Minimal fats. I saw my weight drop down 20 pounds in those 3 months. Starting January 2013, I had a base of 164.5 and it was time to go! Over the course of 2014, I have steadily gained weight and strength levels. While I am not fixated to the scales but instead keep tabs on my overall strength increases and “how I look in the mirror”, I have progressed to 190 pounds as of last week; that’s about 2 pounds per month. I have never weighed more in my life. As a tall and skinny guy, this is great stuff!

Along with my weight gain came solid strength gains as well. My bench press started off <100 pounds and now I just (barely) hit 185 pounds. My dumbbell presses have moved from 25/35 pounds to around 55 pounds (each hand). Dumbbell rows have similarly moved to 80 pounds. If I pushed it a little more,  I can probably exceed those levels. Amazingly, I can now squat around 300 pounds! I never thought that would happen.

Have Fun and Work Hard

Doug has implemented several different routines over the year to keep it fresh and my body constantly trying to keep up. Sometimes it was over 150 incline push-ups, pull-ups and sit-ups…each! In one session! Sometimes it focused on heavy weights. Sometimes it was high reps. Sometimes it was supersets (no real rest between sets, moving between different exercises). Through all of this, Doug and I had fun and worked hard at it. From time to time, Doug would even work out next to me and keep up the pressure. Right now, we are concentrating on old school style: lift heavy. This is my favorite routine so far.

Keeping Me On Task

My goals are to hit 200 pounds, eclipse the 300 pound squat, achieve at least 70 pound dumbbell
presses (140# total), and smith-machine press 200 pounds by July 2015. Then, cut back on some of the fat I have inevitably put on during my weight gain phase.

Doug is someone who has always been there to train and motivate. He’s an inspiration, and I can always trust that he will give me 100%, just like the efforts I place on myself. Always quick to smile, he will keep you on task and keep it fun. And you gotta love Pete!

I’ve still got what seems like a mountain to climb, but I’m taking it one step at a time.

Looking forward to 2015 at SonomaXFitness with Doug McKinney.

Chris

Foam Rollers For Your Own Deep Tissue Massage Experience

Feeling achy?

You can get your own deep tissue massage with a foam roller, but at a much more affordable price.

It works by relaxing the muscles of your back and supporting your spine in doing its job.  The action stretches where you need stretching and breaks down the spots that need to be broken down.

Used on your front legs it can quickly alleviate pain from running or working out.  The sustained pressure is completely in your control and after a few tries, you're going to love it.

We have them for your use at SonomaXFitness, call me, I'd love to show you how to use 'em.

Doug McKinney, SonomaXFitness

Learning, Laughing, Growing, and Getting Fit!

"I can’t imagine a better training experience than the one I get with Doug at SonomaXfitness

"He really knows his stuff. He completely understands my goals. He pushes me every week to work hard, to have fun, and to make progress in and out of his gym. 

"My dad also trains there, and he’s as hooked as I am. I wish I had met Doug (and his awesome dog Pete) earlier, but am grateful to be there now, learning, laughing, growing, and getting fit! Thanks Doug and everyone else at SonomaXfitness."

Derick T

Derick has been training for three months, and in that time he has worked so hard that he has inspired me to step up my own training!

Training him and Rick, his dad, has also shown me an awesome closeness that seems so rare these days.

Set and Achieve my Fitness Goals Faster Than I Thought Possible

Nothing beats a good testimonial, and it's music to my ears when a client says something like Eric Murray did, "Doug McKinney is the best trainer I’ve ever worked with."

It's a blessing to do work that I truly love doing, and I get to work with people who are motivated, excited and committed every day.  Thank you Eric for the great affirmation of our work together at www.SonomaXFitness.com

I’ve achieved greater gains with less weights and strain than ever before. He helped me set and achieve my fitness goals faster than I thought possible, while being attentive to staying safe and avoiding injuries.  He understands that fitness is a state of mind as much as of the body. He has a wealth of knowledge gained from lifetime of experience, and is a role model of what can be accomplished with dedication.  Doug is a caring, attentive pro who inspires me to do my best—and he is fun to work out with! SonomaXFitness is well-equipped and a comfortable and safe environment to get fit, regardless of gender, race or beliefs. And it’s fairly priced.

-Eric Murray

 

What To Do On A Rainy Day?

Work out inside of course!

Alrighty Folks! 

In honor of the impending weather changes 

we are moving in doors permanently until spring. 

Which means.... 

you can work your way through the drab winter months 

into a healthier, happier 

YOU!

 

We will be at 

3915 Sebastopol Rd, 

at SonomaXFitness. 

9:15, Monday, Weds, Friday. 

 

 Hope to see you soon!

xo  Doug and Krysta

We call it

Body Roxx Boot Camp!

Call for more information.

Carb Cycling: My Secret To Losing Fat and Getting Lean

It's a simple formula, and it's my secret to losing body fat and getting lean.  I cycle carbs.  Carb cycling is an eating schedule alternating between high-carb and low-carb days. Some people like to build in reward days on which they can eat their favorite foods.

My schedule is:

3 low card days
3 medium carb days
1 high carb day

I've found that doing cardio on low carb days is best for me.  I focus on big muscle groups on high carb days and on medium carb days I focus on exercising everything else.

When I eat the same meal over and over again, it seems like my metabolism adjusts to the monotony and things slow down and fat up.  Cycling carbs seems to keep my metabolism on alert, moving things along nicely. 

Contact me for more information on how I use carb cycling and if you like, schedule a visit to sonomaxfitness gym, I'd love to show you around.

What Is Boot Camp All About?

boot camp:  noun. 

1. A training camp for military recruits.  No, that's not us.
2. A correctional method, usually applied to youthful offenders, that employs strict disciplinary techniques and rigorous physical training.   No, no, no, that's not us.  We don't scream, yell or shame.
3. An intensive training program, as for improving one's physical fitness.  Ah, now that's us. But with fun and mindful, clear instructions from two people who love working out:  Doug and Krysta.

Here is what Body Roxx boot camp is all about:

• 9:15 am fun in the park.  (Layer up, it starts cold, but you'll warm up plenty soon.)
• Exercise outside.  (Fuel up with plenty protein, you'll be burning it.)
• Resiliency training.  (Rain or shine, we do it!)

For more information, click here.

Body Roxx Boot Camp

SonomaXfitness is launching something new and exciting.

Body Roxx Boot Camp

for all levels of fitness

All you need is water, a mat and a fun, positive attitude.

 

 

Nutrition Tip: Eat Your Veggies!

Nutrition Tip of the Week

EAT YOUR VEGGIES!

While it is important to eat a balanced diet of macronutrients (protein, carbohydrates, and fat), vegetables are a crucial complement; they increase the benefit of these nutrients! Vegetables enhance food metabolism, cleanse your system, and offer a plethora of vitamins! Vegetables tend to be low in calories as well, so don't be shy to load up your plate!

Nutrition Tip: Post-Workout Shakes After Cardio

Nutrition Tip of the Week:

TAKE YOUR POST-WORKOUT SHAKES
AFTER YOUR CARDIO!

It is extremely important to replenish your body with nutrients immediately after your workout; this is where a whey protein shake can come in handy. If you are someone who likes doing cardio right after your workout (as many of us do), make sure that you wait until after your cardio to drink your shake, otherwise you will be burning the calories in your shake and not fat!

Nutrition Tip: Eat on Your Rest Days

Nutrition Tip of the Week:

EAT, EAT, EAT ON YOUR REST DAYS!

There is a common misconception that one must overload his or her body with calories on workout days to ensure proper healing and growth. While it is important to feed your body with sufficient nutrients prior to and after your workout, your body actually induces muscular growth and recovery on your "rest days." Remember that on your workout days you are damaging the muscle. 

To ensure proper recovery on the day following your workout, replenish your body with sufficient nutrients.

Popping Shoulders and Tune Ups at the Gym

Clint, my professional football player stops in now and then at SonomaXFitness for a tune up.  He has an issue with his shoulder that many people have, so we have to work carefully to refine each exercise, look for new ideas in technique and work out smart!

Shoulders are a big problem for a lot of people and so each exercise has to be tailored to the individual.  I'm a kinda hands on coach.  I paying attention to where there is crackling and popping in the shoulder so we can back off.  Sometimes I can actually hear it!  Other times I can feel it.  I have to pay attention because often people will say "It doesn't hurt," but I make them stop when I feel it and we change the direction of the lift for a safe exercise experience.  

You have to be kind to that body!  It will love you for it!