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.

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Nutrition tip: Eat More In The Morning

Nutrition Tip of the Week:

EAT MORE IN THE MORNING AND LESS IN THE EVENING TO GET LEAN
Since we are always on the go, it is easy to skip breakfast. By doing this, we become more hungry and tend to overcompensate for that hunger by eating later in the day. This is problematic, because as the day goes on, we tend to be less active, and that extra food is stored as fat. Eat a healthy breakfast with a good balance of protein, carbohydrates, and healthy, unsaturated fats. 

Try to eat less in the evening and be sure to cut down on carbohydrates as your activity level decreases later in the day.

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

Easy, effective and back friendly strength training

Ann rehabilitated her back by working out three times a week 30 minutes each. Using easy, effective and back friendly strength training she gradually built her muscles to support her back. At the same time she noticed her knee issues improved - everything was starting to wake up and respond to her health efforts.




But what I love most about working with Ann is her positive, can-do attitude, even when she was in a lot of pain. She showed up and kept going and showed me how to work through tough times and keep going.

She helps me thrive.

Doug McKinney
Owner, Trainer

Nutrition Tip: Eat Small and Frequent Meals

Nutrition Tip of the Week:

EAT SMALL, FREQUENT MEALS TO BURN FAT

Eating 5-6 small meals a day every 2-3 hours boosts your metabolic rate. With and increased metabolic rate, your body will undergo more caloric expenditure!

Starving your body isn't kind.


Kindness to your body leads to health and happiness.
Eat a lot - a lot of good small meals.

Call me for a tour of the gym! I'd love to show you where we get all serious about being health in a fun and friendly way.  You'll enjoy it, for sure!

Doug McKinney, trainer and owner

Now Jerrud Hikes With His Family

Jerrud arrived at SomomaXFitness barely able to walk due to a serious knee surgery. Now he hikes with his family and trains three days a week on building his body/mind so he can continue to be a active father for his kids and wife.




I'd love to take the credit for his amazing results, but it really is all on him and his vision to live a healthy, happy life.

In Jerrud's case the kind thing to do for his body was to put on 15 lbs (of lean muscle, losing as much fat while doing so) and in the process he inspires me to be a better coach and makes me excited everyday about my work!

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. 

How Much is Too Much Tanya?

Tanya is one of those people blessed with outstanding genes. But she doesn't rest on that inheritance. No, she works out, and she is an amazing mom, and she is hard worker. She makes time to be kind to her body.

Watching Tonya workout is inspiring and like everyone else she has had to find the right way to do it for her body. In her case she had to discover how much is too much and what appropriate goals are - and she's got that now. She knows how to avoid working out too hard.

I show her exactly what to do and she does exactly what I show her - and what a joy it is to witness.

Kindness, Health and Happiness is bursting out all over at SonomaXFitness

Now he looks and feels great about himself.

I like training Mel because he truly is a joy to watch. He has a contagious outlook, a joy filled attitude about himself that is changing his body.

Mel works hard at his career too, and many hard workers sometimes forget to help themselves! Maybe Mel was one of those people before, I don't know, but not now!

He makes time to take care of his body and spirit. And, he looks great and feels great about himself and inspires me to work on myself.

That's why I love training others !





Health, Kindness and Happiness
It's an inside job!

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.

Nutrition Tip: A Sound Diet. Try It! a good balance of protein, carbs, and healthy (unsaturated) fats.

A Sound Diet. Try It!

Diet is everything! Supplements are not what will help you reach your goal; your welfare as a fit individual is dependent on a sound diet. Make sure you are taking in the right nutrients for an extended amount of time before you experiment with supplements. 

Creatine, arginine, etc. can be beneficial, but first, you must start with all of the essentials: a good balance of protein, carbs, and healthy (unsaturated) fats. 

Stick with a sound regiment for a few months then consult with a Sonoma X Fitness expert before you experiment with supplements!

 

 

There is all kinds of help out there on the internet with information about a good balance of protein, carbs, and healthy (unsaturated) fats.  It doesn't take a lot to learn about and is easier than you think to stick with.

 

In the end, you'll be happier if you are kinder to your body and you'll feel healthy.

Kindness, Health and Happiness at a Gym? You Bet!!!

People thrive when the are appreciated and when they are shown kindness.  It's no different at the gym.  At www.SonomaXFitness.com we see people's faces brighten up and their effort double when they are treated well.   We like people!

Health and happiness go hand in hand - both are an inside job.   Your mind matters!

Call us so we can help you connect with your happiness!

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

SonomaXFitness Clients are Happy People. Fitness is Fun at Any Age

SonomaXFitness clients are happy people for sure.  I think a good part of their happiness comes from having fun while keeping fit.  From 8 years old to 80 years old, fitness can be fun, at any age.  Look at their smiles and you decide.

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www.sonomaxfitness.com

Call me for a tour of the gym

Nutrition Tip: Reduce Carb Intake Later in the Day

REDUCE YOUR CARB INTAKE LATER IN THE DAY


Carbohydrates=energy. As your day comes to an end and your activity level decreases, carbohydrates won't be needed less for energy and will likely be stored as fat. It's okay to keep carbs at a moderate to high level for breakfast and lunch, but try to consume minimal carbohydrates with your afternoon snack and especially with dinner.

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.