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

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.

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!

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!

Why I Like Working Out With Doug, By John

Attitude, Energy and Physique!  It's all improved since I started working out at SonomaXFitness

He doesn't let you get away with coming you and not getting a good workout.

If you have trouble seeing this video, click here to watch it on YouTube

We want to help you feel awesome about the body you live in.

We don't have lockers

We don't have a spa

We don't have a pool

We don't have a snack bar

We don't have million machines 

But we do have a happy, friendly attitude and a commitment to get you in and out of here on time and feeling better about yourself every session.  

• We believe everyone can work out at any age.
• We believe people deserve to be treated kindly.
• We believe that kindness leads to healthy choices.
• We believe health contributes to happiness.

I want to help you feel awesome about the body you live in. 

Would you like to see the gym?  Call me for an tour.  I'll show you around.  And that's Pete in the photo, he's friendly too and on duty every day at SonomaXFitness.

Doug McKinney, Trainer, Owner

A friendly and mutually encouraging atmosphere

Mandi is a very good example of making a life change! She has turned extra weight into lean muscle with 45 minute trainings three times a week. 

Mandi brings her friend and they spilt the cost. They are so much fun to work with and having them here creates a friendly and mutually encouraging atmosphere.  

What makes it all work for Mandi is her attitude and smile.  She has a strong will to be happy and uses her mind to improve her body.  Staying healthy helps her keep up with her three boys. 

Kindness to your body results in health and happiness. 

Friendly, Kind and Straight Talking - That's what kind of peopleworkout at SonomaXFitness

I love working out with Lisa because she made me become a lot better trainer.

How?

She asked all the right questions and then she followed through with everything I asked her to do.  So I had to stay one step ahead of her rapid progress. 

And she is a good listener.  

She followed her diet to the exact calorie.  And on her very first show she almost out performed Miss Olympia, coming second in the Windsor Body Building Show.

I call Lisa my best girlfriend.  She is a straight talker.  She is generous.

She is exactly the kind of client I love to have at SonomaXFitness.

You don't need to outperform Miss Olympia, you just have to be exited about feeling better and enjoying the journey of getting healthy one day at a time.

Kindness, Health and Happiness

SonomaXFitness is a gym for everyone

At SonomaXFitness we value kindness, and health and happiness. We believe anyone can work out at any age and that everyone should feel supported and encouraged in the steps they take to be healthy.

The thing we value the most is the look on someone's face when they see themselves in a mirror and feel better about themselves.

We love contributing to your happiness and wellbeing.  

We offer one-on-one training, couples training, and group personal training.

We can help you reach your goal, whatever it may be!       

• Weight loss
• Cardiovascular endurance
• Strength gains
• Muscle growth
• Athletic training
• Functional training
• Toning/shaping

Kindness

Health

Happiness

A Gym For Everyone

Any Weight Can Do When You Concentrate and Flex

Squeeze and concentrate on the way up and down, that the secret!

 

Maintain Straight Arms for Bigger Pumps

The common misconception when performing a biceps curl is to move the weight as high as you can. By doing so, you are disengaging the biceps brachii muscle. To maintain tension on the muscle, keep your forearm in line with your wrist.

SonomaXFitness, A Gym For Everyone.

I believe anyone can train at any age!  

It's not the weights, it's the mind that does the body changing

Call me at the number above to talk about your health and fitness or contact me with the form on the right.

Doug.

Training Women - By twos or just you

My women clients love the friendly atmosphere at SonomaXfitness. They can come as they are! No judgement here. No competition here. No attitude here. Just good fun focus one-on-one work out.

Some come with a friend and split the cost! Call me to talk about options.

If I don't answer it's because I'm training excited, happy customers.

Leave a message with your call back number.  Or contact me using the form on this site.

Doug.

Training Kids at SonomaXFitness

I don't think there is a age limit to kids training with weights ! 

Parents, call me and lets talk about having a family experience at SonomaXFitness gym.

Or contact me using the form on the right.

Exercise Tip: Emphasize Mind-Muscle Connection

"I can take a 20lb dumbbell and turn it into a 60lb dumbbell."

-Doug McKinney

Exercise Tip


EMPHASIZE MIND-MUSCLE CONNECTION FOR TONING AND GROWTH

Results come from HOW you lift the weight, not the AMOUNT of weight you lift. Emphasize the stimulus of the muscle when performing an exercise, don't just move the weight.