Thursday, January 31, 2008

People I Hate & You Should Too!

Well today I found out that the top ranking sites on google selling camcorders at discount prices were selling Chinese versions with no English. I was shocked that companies are allowed to do that. They didn't mention that anywhere on their site. I called about 5 or 6 of them and I got tremendously rude and pathetic service. you all suck, and should burn in hell, and I hate your guts and hope you all go out of business.

Yesterday I came across another one of my least favorite things. When you're driving down the street or riding your bicycle even, and someone with a street tank, comes to a complete stop to go up a driveway. Ridiculous, they may be driving an hummer H8 with a 400 horsepower engine and 30 inch mud bog tires or a Ford F950 or whatever. You are responsible for our country going to war and you can't even drive up a diveway. You suck and I hate you!

This brings me to the ultimate. I haven't drove in over a year and a half but I still have nightmares of this one. Have you ever been driving in the fast lane and come across a sportscar that probably cost $200,000 and you get stuck behind them. I would usually have to pass them on the right with my 3 cylinder Geo Metro. My point is, if you have a 400 Horsepower BMW m20 either drive fast or get the hell out of the way. If you are a driver of a nice car and drive slow, you should be stripped of your divers license and your car should be given to me, so I can drive as fast as you should be.

I hate you and I'm sure your car does too. You suck!

Wednesday, January 30, 2008

personal trainer Constantly Learning, Promoting & Sitting on my Butt

Promoting a website is very time consuming. Starting off there is a lot of entering and re-entering your personal data. I have spent the last 3 hours submitting a single article to article directories. From my limited experience and knowledge I have learned that this is a great way to get your name out there. I haven't even worked on my website today. But I did post a link to my fitness icons page on Hopefully people will like it.

I also have a paid article for a website I have to write by the beginning of next week. This is a huge challenge for me because I not only have to divulge a lot of information, I also have to keep the reader's attention and interest. My article is personal training related and since I'm a personal trainer and not a writer it will be very difficult for me.

All this website stuff is tremendously exciting for me. I can see a future of less work and more free time if I continue to get this web stuff going. The only problem is realistically it will take a year or two. At my current pace of spending hours in front of this computer and not getting paid but pennies, I risk the possibility of burnout.

Identifying this is part of the solution, but I know I have to act as well. I need to find some balance and it starts with exercising smart and eating less. I have been eating like a sumo lately with a friend in town and not exercising much. If I exercise intensely for short amounts of time, I shouldn't get too hungry. This will be good because my overall activity level is way down.

Maybe when the weather gets warm again I will start being more active but for now I need to tone down my diet and eat a lot of fresh fruits and vegetables and lean protein. I shouldn't eat out except for social situations. I have personal training today at 5 until 9 so I need to get to the gym within the next hour. Since I lifted weights yesterday I will do my 1st cardio session in almost a week today.


Today I will focus on cardio. Since I haven't did any intense cardio in almost a week, I may take it easy. I have some Kanji (Japanese characters) I need to study for my Saturday morning class so I may choose to get on a machine and work at about 65% of my max heart rate.

I have been mentioning this in my blog very often. If your body is tired or not accustomed to an intense workout, progression is key. Start at a manageable measurable level on a cardio machine and complete your session. You can build on it and next time attempt a more difficult level.

Tuesday, January 29, 2008

Personal Training on a Rainy Day

I have 10 minutes to get to the gym and of course I'm procrastinating. I am heading there 15 minutes early because one of my clients comes early to do a little cardio before our session. It is good because it gives me some time to prepare some personal training sessions for later in the day.

Got done with all my training sessions and now I'm in writing mode. I'm trying to partition my time between my Japanese studies, writing articles, working on websites, and unfortunately a video game. I got back into this game on my PS3 called God of War II which is a mindless action game based on Greek Mythology. I'm a huge fan of Greek Mythology so when I play it and make progress, I can't stop.

I just finished submitting some articles to They are not my best work, but I looked at some of the other articles in the same field and compared to those mine are masterpieces. I will now look at a program that will submit the same articles to multiple websites. It will be a great way to get my name out there in cyberspace. I am still wondering if I should post my articles on or though.


I had an hour break in between clients today. I spent the first 25 minutes doing some bench press and lat pulls along with seated rows. I just loaded 225 on the bar and did about 7 sets of 5 with little rest as possible. I supersetted those with different angle back exercises. I finished with a set of biceps and a set of triceps on dumbbells and cables respectively.

Sunday, January 27, 2008

"Fine Dining" is Overrated! for the Personal Trainer

I may as well ad eating out to the list as well. After going to this restaurant Boulevard in the financial district I am sitting here writing somewhat disappointed. The place was nice and the food good, but I would say with 100% confidence it was not worth $100+ to eat it.

I would probably feel the same right now if I went to an Indian buffet, bloated, sleepy , tired, and painfully full. The difference is if I went to an Indian buffet I would not be a couple hundred dollars poorer. We Went for a birthday party so I think it's justified but I don't think I want to goto "fine dining" establishments unless it's a social thing. To me it is like spitting in the face of all the poor people.

Speaking of poor people, I learned something last night that made me bad. Every so often I see homeless people begging for money by trying to sell you this fake newspaper called the Street Sheet. I obviously scoffed at these people just as most people do to beggars in the streets here in San Francisco. I found out last night though that the paper is put out so it gives the homeless a quasi legitimate way to earn money.

From now on I will be sure to give the homeless people selling the Street Sheet a dollar or two. I will also spread the word about the Street Sheet to all my personal training clients.

Today is the 2nd to last day my friend Nuchie from NYC is in town. We are going to tour some sites around the city and maybe Marin county. I haven't been working on my blogs or web presence lately but a break is a good thing.


I haven't been working out either very much, but a break sometimes can be a good thing.

Saturday, January 26, 2008

A Blog so Nice, Gotta do it Twice!

My friend Nuchie flew in from New York City. She is very tired, has been up since 3am west coast time and is crashed right now as I type some more blog

In case you missed my story, I'll type it again below.

Why do I think being a personal trainer and personal training in San Francisco isn't all it's cracked up to be? Being a personal trainer is very great. I very muchlove personal training. The problem with being a great personal trainer and personal training clients many hours a week is just having to have an appointment at one time.

I am a personal trainer because I like personal training clients and watch them achieve their fitness goals. Sometimes it doesn't seem that my clients are really into their personal training sessions. This is when being a personal trainer is most difficult. In San Francisco people have very busy lives and sometimes a personal training session is in the middle of their day and fitness is not something they want to let into their lives, and a personal trainer can do nothing about that.

I am a successful personal trainer. While, personal training my clients I can sometimes see which ones will have success and which ones will fail. Listening to me during the personal training sessions is crucial. As a personal trainer it is must frustrating when a client does not listen to me, especially during the personal training sessions. I will tell them to perform the rep slowly and they always go fast or something like that.

Another thing that they don't listen is fitness advice from their personal trainer. Outside of their personal training sessions is when a personal trainer is most valuable. That is where their fitness goals will be accomplished and their personal training program will show results.

Sleeping Patterns ALL JACKED UP

I just got back from my Japanese class about a hour or so ago. Another class where I was thoroughly confused but still love it. I learned more charachters and I pretty much aced a quiz that went over last weeks charachters which I just really studied this morning.

I actually went to sleep a little after 12 midnight last night. I woke up in the morning around 6 and couldn't go to back to sleep. It may have been my friend from NYC who I am picking up at the airport that stressed me out. Probably my dad who was in the emergency room last night the most.

He has lymphoma and has been undergoing chemotherapy for a few months. He developed a fever over 100 degrees so my mom brought him to the emergency room. They determined he had pneumonia and put him on antibiotics. I called him and he sounded like crap. I will go visit later when I go pick up my friend from the airport.

I have been thinking of ideas for my new website which is going though a domain transfer right now and have some pretty good ideas to increase its search engine rank as well as number of pages.


Today I walked from Japantown to my apartment which took about 30 minutes. I don't think I will do any gym activities today because I don't feel up to it. Sometimes it is better just to not do anything or take a nap. Generally the next time you will have more energy and motivation.

Friday, January 25, 2008

What Rediculous Day

So much to do, and seems like I accomplished nothing. I went and did laundry and trained a couple clients but my place is still a mess, and I didn't do my Japanese homework yet.

I really want to work on websites and write more blogs and articles but I really need to get some housework done. My friend Nuchie from New York by way of Bangkok is coming tomorrow and I'm picking her up from the airport at 12:30pm.


Today I ran all over town, it was raining so hard it reminded me of living in Oregon. After training 3 personal training sessions, I was notified that my friend Jae's birthday dinner was canceled.

I just did a few sets of 225 on the bench press at the studio and a few sets of dumbbell curls. I went home, and here I am, a slacker who needs to do my Japanese homework and memorize my Kanji.

Thursday, January 24, 2008

Being a Pesonal Trainer and Personal Training in San Francisco isn't all it's cracked up to be

Why do I think being a personal trainer and personal training in San Francisco isn't all it's cracked up to be? Being a personal trainer is great. I love personal training. The problem with being a personal trainer and personal training clients is just having to have an appointment at one time.

I am a personal trainer because I love personal training clients to achieving their fitness goals. Sometimes it doesn't seem that my clients are really into their personal training session. This is when being a personal trainer is most difficult. In San Francisco people have very busy lives and sometimes a personal training session is in the middle of their day and fitness is not something they want to let into their lives.

I have had many successes and many failures as a personal trainer. Personal training my clients I can sometimes see which ones will have success and which ones will fail. It mostly deals with listening to me during the personal training sessions. As a personal trainer it is must frustrating when a client does not listen to me, especially during the personal training sessions. I will tell them to perform the rep slowly and they always go fast or something like that.

Another thing that they don't listen is fitness advice from their personal trainer. Outside of their personal training sessions is when a personal trainer is most valuable. That is where their fitness goals will be accomplished and their personal training program will show results.

If you have read the typing of this crazy personal trainer so far, maybe you want personal training sessions? Well, I learned yesterday about how when a word such as personal training or personal trainer is used on a webpage many times, it will make your site do better in the search. Since blogs are always updated in the search, I decided to write personal and personal training many times. If it is true, it will discourage me a little bit, because I don't like being redundant and I think it looks bad. Even a personal trainer running clients through a personal training program can write better than that.


Today I have clients starting at 3pm. It is almost noon right now and I just drank 2 cups of coffee. My right shoulder isn't feeling good today, I may have slept on it wrong. I don't think today is a good day to lift weights. This brings up a point. If you don't feel like working out, provided you work out regularly, it is probably better off to wait until you do.

For example if you really feel like sleeping and you are supposed to goto the gym, goto sleep instead! Do you really think you have enough energy to be productive in the gym? This is not the case for me, but I'm a personal trainer and I need to give myself a personal training session today, which will be only 30 minutes cardio. By the way, yesterday I ran to the gym and both my Achilles tendons felt like they were going to snap! It is cold, but I really need to add stretching in my fitness program.

If you have any questions about personal training and would like an answer from a qualified and educated personal trainer, Michael Behnken, MS, NASM-CPT-PES, CSCS please visit one of my websites specifically

Wednesday, January 23, 2008

Creating an Empire!

Well, I'm definitely not anywhere close to that yet. It does seem like I'm putting some web content out there though. I threw out a new site last night called which has travel, shopping, finance, car and computer tips. Today I worked on my abdominal site all day so far.

I'm still waiting for the domain exchange to give me my new domain. That will put the pressure on me to create my ultimate website that I can build my empire on. I have a vision that in a couple years I will be generating a significant income online and will not have to train too many clients. This is good, because the less personal training clients I have, the better personal trainer I am and the better results the clients get.

How was that for a run-on sentence! I'm still working on these writing skills. I really have to study my kanji which are the 10 Japanese characters I learned last Saturday. The next week will be bad for work, because my friend Nuchie is coming to visit from New York. She is flying out here for the 2nd January in a row to get away from the sub zero temperatures of NYC.

I have to rent a car and leave my Japanese class early on Saturday and miss out on a few training sessions. I will probably not be able to blog or work on my websites too much, that wouldn't be a good host now would it.

I have a client at 5 and it is almost gym time. I plan to leave in 10 minutes, and get back right at 4:30.


Today I don't think I can handle weight training. My elbows are both hurting I think due to the cold temperatures or maybe typing too much. I will run to the gym in sprint intervals, get there and bust out my kanji sheet while I'm on either the Stairmaster or elliptical trainer. I will try to get in at least 30 minutes of high intensity, sweat flying cardio and hopefully have some time to stretch. Even though I have an ergonomic kneeling chair, it sucks sitting for many hours during the day.

Tuesday, January 22, 2008

Writing is not fun! But Necessary, I should say Typing.

I just wrote my second article for It took me over an hour but overall I'm satisfied with it. To my astonishment it has around 500 words. It seemed like I was typing forever. As I was typing it I thought it would be a good page for my new website, which had me wondering if you can use your articles on your own site. I don't see why you couldn't. My first article Don't Be A Flat Liner on the website has been viewed a few times but nobody has used it on their site.

I am about ready to start my new website. My new domain has cleared escrow and I'm waiting for the current owner to transfer it to my host. That will give me the motivation I need to start it.... Excuse me, I just choked, start is such a terrible word to me. To get this website to where I want it, it may take a year. I have to do videos, pictures, and tons of writing.

I figure if I do a good job, it will generate income for me for years to come. I just can't get lazy and need to constantly edit it. I think I may look into getting a mini digital video camera. I remember when they were really expensive, now I think you can get them for like $200 at Costco.


Today I think I will do a little weight training and some high intensity interval cardio. My chest is still sore from the last time, so today I may do a little legs and some arms and maybe some pull ups. I did 23 last time which was pretty good for not training my lats very much over the last few weeks. I'm definately doing at least 30 minutes of cardio today because I don't have to start training client until 6pm.

Monday, January 21, 2008

I Love Sales Calls!


I appreciate the people selling the product. They are trying to do their job very hard. They have no shame and can accept failure. Accepting failure is one of the most difficult things for me to accept. That is why I am not a sales person.

I have clients from 2-9pm tonight, which I'm not really happy about. I'd rather be working on my website which is 5% done. I say it every day but I haven't worked on it at all.

Even though I have to be at the gym at 2pm and it's almost 1pm right now, I'm still heading to the gym (24 hour fitness) to get in some cardio. Like I've said many times before, it's not quantity of cardio you do, it's the quality! Unless of course you like to do a large quantity of cardio. Doing cardio for long bouts makes me feel soft and low energy. High intensity intervals invigorates me and gives me extra energy.


Today I will sprint off and on to the gym, which will take around 5 minutes. After I get there I will sit on a stationary bike for another 5 minutes to get ready for more intense exercise. I will then go to the stepmill for a 10 minute level 16 fat burner program. This will no doubt kill me, but I will then try for another 10 minutes on the elliptical where I alternate between level 18 and level 12 for 1 minute increments or until my heart rate falls back down to around 130 beats per minute (BPM).

Sunday, January 20, 2008

Fitness Trainer turned Couch Potato

I just sat around all day and watched the AFC and NFC football championship games. I feel like a total bum and not a fitness trainer. I ate a giant amount of junk food and haven't even moved around all day.

I have been learning about search engine optimization and not typing what I should be doing. I am going to the gym tonight whether I like it or not. I am planning on getting a good weight training session and definitely doing some cardio. I can stay motivated during cardio by reading about website stuff. I should also study some Japanese while it's still relatively fresh in my head.

Since I have been doing fitness tip of the day on my website now so now every day I will have a section about my physical activity of the day. Keep in mind, I pride myself on being very fit. I train between 4-8 clients a day and have been working between 4-10 hours a day on my websites. This leaves little time to workout, and I'm struggling to stay in shape.

In 10 minutes I will goto the gym. I think it is time to start training by lifting lighter weights for higher reps (around 10-15) and doing some high intensity interval cardio. I sometimes get in the mode of doing the lazy cardio, but really need to focus on short bouts of high intensity intervals. In fact I may sprint to the gym instead of jogging.

Saturday, January 19, 2008

Nihongo kurasu wa musushikata desu.

If you don't know, that means Japanese class was difficult. I was up at 8am today which is 3 hours too early for me. Of course I didn't study enough and it was eident the first 5 minutes of class when I got destroyed by the quiz. I hae to make a conscious effort to study this week. I enjoy writing, but reading is very tedius and not fun.

My server is experiencing tons of problems since I switched my servers from windows to linux. No big deal, but gives me an excuse for not working on web sites as much. I watched 3:10 to Yuma and I'm watching No Counrty for Old Men right now while I'm on hold with my host and typing here.

I got a short workout today at the 24 hour fitness close to my Japanese class on Van Ness Avenue. I had to walk home before 3 training sessions so I got a decent amount of cardio in. MY biceps are still sore from doing 23 pull-ups yesterday. I kind of ruined my day when me and a friend had $43 worth of Indian food. It may not sound like much, but a normal person would spend less than 10 at an Indian restaurant.

I will have a stressful week because I really want to work on my websites, but have to train a decently busy schedule and have a friend coming to town to stay with me from New York City for 5 days. Hopefully I can still type on this blog. Tomorrow is the big day. The No Fun League has the championship games which will no doubt have me glued to my couch. Hopefully I'll get to the gym before noon!

Friday, January 18, 2008

B B B Billion Dollar Idea

Today I had an idea while training a client. The idea is a for sure success. I could picture yahoo or google buying my finished product for Billions of dollars. It doesn't have anything to do with the fitness industry either.

The only thing is, I have absolutely no way I could develop this without professionals. I was training a client who writes software and he said it would take a team of 10 software designers around 6 months. What is this idea you ask?

I wouldn't even tell my brother. Only me and my client know. There are some similar things online but nothing as good as what I would have in my head.

Off that subject I actually purchased my domain today! is now mine! I spent a while trying to tell myself that I don't need that domain, but it is perfect. It is easy to type and sounds very professional. I ended up spending $2,500 and I am satisfied. Now I need to do the hard work and actually design the site :( It will be fun though.

I saw Cloverfield last night and it was an amazing movie! The idiots in the audience didn't like it, about as much as I didn't like the idiots in the audience. There is no scooby doo ending, dumb americans like those, I don't. Great action, suspense, made me feel like I was there!

Thursday, January 17, 2008

Sad Day :(

The beloved Shorty is no more. He was struggling with an enlarged heart and turns out his liver was 1000x as toxic as it should be. I decied not to see him on his last legs, because I can't deal with sadness. Our family raised him 13 years ago and looking back I can honestly say that we fed him too much people food.

I loved him more than anything. It just brings you back to reality, death does. He did nothing wrong ever and still dies. The inevitable is inevitable.

R.I.P. Shorty

Wednesday, January 16, 2008

Writing a Neverending Process....

I got my 1st article accepted at I thought you had to get 10 approved before they released yours, but they release it immediately upon approval and call you an expert. I wonder if they went to my website and viewed my resume?

Who knows, the internet is a faceless mess. There are people trying to make money from dishonest and tricky tactics everywhere you look online. That is why I think my idea for my website is a blueprint for success. The only problem is I need to get started. The domain I was looking to buy has got me in a tricky situation.

On the domain auction website it was listed for 6500. Stupid me just jumped right in there and offered 3500. I second guessed myself and after I made contact with the current owner got an appraisal done. I don't know how appraisals work but I got the site appraised at 285. I made an offer which was 1200% over the appraised price.

Personally I like the domain a lot and think it's worth more than 285 but I made a counter offer, which I hope will do. I offered 1285 which is about 400% of the appraised price. Even though I have the guy's phone number I emailed him.

I really despise negotiating or bartering for money. I try to avoid it all costs, but not being a trillionaire sometimes you can't afford to shell out 1200% of the value of something.

Fitness TIP of the DAY:

Concentrate on the NEGATIVE!

Don't Make the Weight Trainers Single Biggest Mistake

The single biggest mistake I always see in the gym is not concentrating on the negative part of the lift.

You can break down most weight training movements into 3 movements. The eccentric phase is when you are lowering the weight with gravity (i.e. lowering the bar toward the chest on the bench press). The concentric phase is when you are lifting the weight (dumbbell, cable stack, body weight) up or against gravity. The isometric phase is in between phases when the weight stopped and ready to change directions.

The eccentric or negative phase of the lift is where your muscles can handle the most weight. You can lower 40% more weight than you can lift (concentric phase) in most exercises.

This means you will work a larger percentage of your muscle mass by having more volume and time-under-tension. So be aware of the tempo you are lifting your weights to. A good start is to count one, one thousand, two, one thousand while you lower the weight. Have a one second count for the positive and pause.

Try this for a week while maintaining the same workout regimen and you will see a tremendous improvement in as little as 2 weeks.

Tuesday, January 15, 2008


Writing is what it is. I heard a good quote before. Writing is easy. All you do is stare at a blank sheet of paper until drops of blood form on your forehead. --- Gene Fowler

That definitely applies to me, except the blood drips on the keyboard.

I just got off the phone with a website owner who is looking for a trainer to write fitness articles. He is going to send me an email with topics which I get to choose from to write a sample article, which only is to be around 1000 words, but will surely kill me and the editor trying to fix my mistakes.

My major website project that I am dying to finish has yet to start. It will require more pictures which are a huge headache, a ton of writing and a lot of tedious marketing.

I have been incredibly pathetic as far as working out goes. I still am not 100% from my Tokyo disaster trip but it is no excuse. Today I plan to get at least 30 minutes of interval cardio.

My entire life I've found it difficult to focus on one thing at a time. If anybody out there is reading this and has advice for me, please...


Got a Flat Stomach or Abs?

Unless you strive for that sumo look, your goal is to get that 6 pack abs look. Women generally want a flat stomach. Having flat stomach not only is aesthetically pleasing to most people, it is the epitome of being in shape and healthy.

Oh the quest for the flat stomach. Many people have tried, many people have failed. Unless your blessed with the good genes for a naturally high metabolism achieving the 6 pack or flat stomach look is very difficult.

The facts that there is food on every corner, and most social activities revolve around eating, drinking and being merry does not help either. So how do you go about achieving the desired look around your mid section?

Should you do abdominal exercises? Cardio? Core Training? Weight Training?

The answer is D all the above, but your diet is of the utmost importance. But wait! There is something more important than your diet?

Yes! You need to cleanse!

The benefits of a proper full body cleanse are numerous. You will lose inches around your waist during the cleanse and your body will become more efficient at burning fat after! You will have unbelievable amounts of energy after you cleanse. Foods that you thought were boring will now be bursting with flavor.

Monday, January 14, 2008


My brother mark who runs his own computer tech website thought of that domain name. I have been trying to contact the owner of a certain domain for a couple weeks. His asking price was $6,500 so I think my brother just saved me 6500 bucks. I actually think this domain flows perfectly, is easy to type, and describes exactly what I want to offer.

I am pretty excited about my new website. My main focus is getting it at least 80% done before I start marketing for it. I know search engine optimization takes time and I expect the site not to receive any significant traffic for a while. My main focus will be networking with people in the same business that I don't have to compete with and trying to receive word of mouth referrals from past and current clients.

I'm going to keep my post short today, have to train a 6 clients in a row starting at 3 and I need to head to the gym and do some cardio.


Caffeine is Your Friend!

Did you know that caffeine is a controlled substance for Olympic athletes? Why, because in medium endurance events caffeine increases your performance!

For those of you who care about body composition, caffeine also helps break down your stored body fat. It does this by increasing the rate at which your body releases FFAs (Free Fatty Acids) into your bloodstream. Only after FFAs are released into your blood stream can they be burned for energy.

Caffeine is readily available in many supplements and drinks. You should avoid any caffeine supplements because caffeine is a drug and you don't want to take too much of it. There is about 100mg of caffeine in a cup of coffee, so about 2 cups of coffee should be enough to get you a workout boost before your workout. You will workout more intensely and burn more fat.

I'll take 2 packets of Splenda and 2 cremes please!

Sunday, January 13, 2008

I forgot to post yesterday!

I had a streak of posting for 10 days straight and it ended. It was an interesting Saturday yesterday. I was preoccupied with some NFL football which was marred by the terrible broadcasts which ruined 2 pretty good games. The trend continued today with 2 great games and some terrible broadcasting.

Yesterday I had the first class in my Beginning 3 Japanese course. It is going to be hard. We learned how to write our first kanji. If you don't know, kanji is the pictograms or characters of the Japanese alphabet. I already know the 2 kanas, Katakana and Hiragana which cover grammar and foreign words, such as my favorite, Makudonarudo or McDonald's.

Even though the kanji is incredibly complicated and could take a lifetime to learn completely, it will help me actually study because it's a matter of repetition. It will increase my experience next time I head to Japan also.

I have my new website ready to begin construction. The template is very versatile with drop down mouse-over menus. I have written down my plan and I already have an idea for over 40 pages. I should be doing it right now. What I really should do is cardio. I'm getting fat!


Eat your veggies!

Eating vegetables is something that many people struggle with since birth. My hypothesis is that most people inherently have a sweet tooth. Vegetables generally are not sweet, when you compare them to the other choices we have.

Choosing multiple vegetables with every meal and snack throughout the day will help control your appetite. Vegetables are rich in soluble and insoluble fiber which aid in a smooth digestion, and bulk to make you feel full. They also are rich in vitamins and minerals. Generally with each color vegetables are packed with phytochemicals which are beneficial anti-oxidants that fight cancers and sickness.

Friday, January 11, 2008

Bout ready to get into the groove

What a slow week training wise. I did my laundry today, which is still sitting on my bed. It has been 10 days since I got back from Tokyo and I'm starting to feel a little better. I have Japanese class tomorrow at 9am so I can't stay up too late tonight. Finding a taxi to class at 8:30am is no fun. You can never know if you call the number how long they will take. Sometimes I call and immediately there's a taxi at your door and sometimes it takes half an hour.

I just purchased 2 new website templates. No more wasting time searching for website templates. Now I plan to create content for my websites and stop wasting time. I have a great idea today. I was about ready to read my emails and there was an ad for an article on yahoo. Top 20 movie twists got me interested immediately.

I'm gonna put the top 10 lists on my websites now. It is not only fun for the website visitor, but fun for the author, which is me! I'm still waiting back from the guy who has the domain name I want. The asking price is $6,500 and I hope I can get it for less. It is the domain that is perfect for what I want to do.

I bought a bunch of fruit today and it felt good to eat some different stuff. I just appreciate how lucky we are to be able to get grapes, peaches, strawberries, cherries and blueberries in the middle of the winter. I didn't work out but I'm feeling like I'm getting my energy back. That is until I get schooled by a bunch of teenagers in my Japanese beginning 3 class tomorrow.


Get Outside!

If you are like me you try to hit the gym as often as possible. Sometimes this can be an unmotivating experience. I remember going to the gym sometimes for 6 days in a week and doing the same exact thing every time.

If you do too much of something it won't last. Why not get outside and find a new activity! I'm blessed to live in San Francisco, which is famous for it's hills. It would be easy for me to go for a walk and get a workout in some parts of the city. You could go for a bike ride up a couple hills, or go out to run a stadium. In San Francisco there are many different places to exercise. There is a page dedicated to this on my website

You will find that you will have a better "runner's high" after doing a new outdoor activity.

Thursday, January 10, 2008

Fitness Icons

I have been kind of stressed out in making pages for my websites. I have been even more stressed out trying to figure out my future websites.

I decided to lighten things up and do a fun page about fitness icons that I see every time I turn on the television.

In the early days fitness was kind of a side show. It then became primarily associated with bodybuilders and athletes. Not a side show, but definitely not mainstream.

Nowadays you're more likely to see overweight office workers than body builders in a gym. The fitness industry has become widespread and is a billion dollar a year industry.

You can't turn on the television for 10 minutes without seeing a commercial for a fitness product, gym, or celebrity workout video. Some look tantalizing and some are downright cheesy.

Over the years there has been successful products, failures and one year wonders. Remember the electric abs belt? One thing that has endured in the fitness industry is the people who have brought fitness to the mainstream...

Fitness Icons

The names I came up with were Arnold, Richard Simmons, John Basedow, Tony Little, Jack LaLanne, Jane Fonda, Kiana Tom, body by Jake and Gunnar Peterson. You can see more on my website


Drink up!

Water is very important. Everybody knows it but the importance of H2O is still underrated. Being properly hydrated can increase your metabolism by 3% compared to being dehydrated. It may not sound like much but 3% is about how much the now illegal diet pill ephedra increased your metabolism!

The only side effect of drinking more water is more frequent trips to the restroom, which will pass in time. Drinking a 16 oz. glass of ice cold water will burn 17.5 Calories! It is scientific and mathematical.

So start drinking water. I recommend for weight loss at least 1 gallon a day.

Wednesday, January 9, 2008

Completely Halted

My energy levels are totally dropping. I hope I'm finally getting used being back in this time zone. I was only gone for 5 days to Tokyo, but maybe my body got out of whack. At this point I have so many things I would like to do it is making me feel tired. I just have to focus and get one thing done at a time.

I would love to get everything done but I just switched servers and now my site is down for 24 hours. Instead of making the web pages I want to make I have browsing the net aimlessly. Everything is pretty aimless right about now.

I have many great ideas and when I don't pursue them I get angry with myself and accomplish nothing. I didn't do my cardio exercise again. I've been going to the gym every other day which is good for some people but for me it is not. I need to go at least 6 days because my eating habits are somewhere between a horse and a hippo. I have noticed that my appetite is slightly suppressed while working out every other day as opposed to every day, which brings me to the....

FITNESS tip of the DAY

Workout frequency

How often should you work out? This is extremely goal dependent. If you are 100 pounds overweight you should be in the gym for at least 6 days a week. If you are trying to lose 5 pounds, you could probably get away with 3 days a week. It also depends on the time you plan to spend at the gym.

Personally I like to spend around 45 minutes and no longer than an hour for cardio and weights 6 days a week. If you like marathon like 2 hour workout days in the gym 6 days would not work. There is no concrete answer unless all the facts are present therefore WRITE EVERYTHING DOWN and see how your body responds and go from there. If you ask a trainer "how often should I work out?" they will without a doubt ask you many questions filling in as many pieces of the puzzle as they can.

Tuesday, January 8, 2008

Screeching to a halt :(

MY furious assault at putting a web presence together came to a halt today. I actually got a good 30 minutes of high intensity cardio and a nice chest & arms workout, even though I was still sore.

I am very tired because the cardio was the most intense I have did in months. My lungs are still only at 80% because of my 5 days in Tokyo. I think the worst part was when I sang karaoke at the top of my lungs while my 2 friends were chain smoking in a tiny room. The cheap wine couldn't have did any good either.

Last night or this morning at 4am I bought 6 more domain names. I now have a ton of plans but am trying to do them all at once. I just heard the 49ers hired Mike Martz to coordinate their offense. I can't wait to see him fail for what seems like the 10th time in the last couple years.

I finally advertised today for my website and have received many compliments even though I have received little as far as adsense revenue. I told myself a year.


Women in the weight room

One of the most frustrating things I have came across in my career. I would almost go as far as to say it is a roadblock in my career. Training women to me is the most difficult thing I do. It is more psychological than physiological because of exercise myths and lack of testosterone. The latter is a good thing I might add.

For some reason women have been brainwashed over the years to think that they should lift light weights for high reps. The general consensus is that heavy weights will make them the bulky Hellga on American gladiators.

This couldn't be further from the truth. Lifting intensely is how you get results. It doesn't matter if you are a man or woman. Women lifting like "women" is what makes getting results out of women clients the most difficult task for all trainers.

Trying to get a woman to lift heavy is another story. But if there are any lovely ladies out there reading this. For the next couple weeks goto the gym and secretly lift your weights in 3 sets of 10 reps, with the 10th rep going to failure. Don't tell anyone and don't over analyze your body or go on a crazy diet. After 2 weeks have gone by, I GUARANTEE you will be receiving compliments about how great you look.

Monday, January 7, 2008

Football watching wasted time is almost over!

Another day of not doing my cardio. It is very bad but also very good. I'm consumed by creating a web presence for myself. Since I made the very post for this blog I haven't spent much time doing anything else other than working on my websites.

Today was the first day of advertising my website for personal training in San Francisco. It seems like the personal training businesses are very busy at this time due to lack of advertisements on craigslist.

My quest to find clients who are eager to get results has begun today. I would definitely prefer to work more online and work with fewer clients in the gym because I will give them better service than when I was training 45 sessions per week.

I'm very excited to be approaching the end of football season so I can cancel my cable. While tonight was the national championship game which was the end of college football.

College football needs a playoff. It is plain and simple. I could write a book on how much I am disappointed in college football's system for determining a champion. LSU has 2 losses albeit both in double overtime. But how can you discredit Kansas who plays in the Big 12 and had a better record than LSU. LSU would probably beat Kansas by 35 on paper but still. There needs to be a real system.


Weight Belts...

You used to see weight belts on many people in the gym. Today you see very few wearing them. I get mixed emotions about that. Is it because people just aren't lifting heavy enough weights to warrant the use of a belt? Or is it because people realize that it is best to not lift with a belt to strengthen the core muscles?

I don't know the answer but I will tell you that a weight belt should only be used for a squat or dead lift that is more intense than a 5RM or 5 rep maximum. It is a misconception that weight belts support. Weight belts actually give you an artificially strong core by compressing your stomach. The leather of the belt is now tight across your mid section and acts as very strong core. The strong core muscles is what keeps your back safe.

So unless you are going for your dead lift or squat max, save the belt for that special occasion.

Can't wait to be back tomorrow!

Sunday, January 6, 2008


I actually worked out today. It took watching the No Fun League for a few hours off and on and a lot of web editing until I went at 7pm. It was good to get out of the house. The third and final storm is supposed to hit tomorrow. Storms in California are really a joke though.

I wish I didn't skimp on my cardio but it was really de-motivational. The gym was empty and I really feed off the energy of all the people doing cardio. I had a short weight workout as usual. My new personal strategy is to do a full body workout 3 or 4 times per week only 1 exercise per body part. I'm supposed to do cardio every day but lately I find myself skipping. I'm getting fat and I will have to get back at it soon.

I have to train tomorrow so I can't spend all night working on websites tonight. I plan to start a couple new sites. I know I should focus on one at a time, but I am a ADD study. I actually got a response from one of my mentors, Lisa from Her site helps me get started at this web business.

I experimented with google adwords today and figured out how much it will cost me to advertise for my websites. Another problem is trying to figure out how to create mouse over drop down menus. I use frontpage 2003 so anyone that can help me I'd love to hear from you.

I've decided to end every blog post with an "exercise tip of the day" so here we go.


Interval Training- If you are like me and don't like to spend all day in the gym try interval training. Increasing or maintaining a high metabolism is the goal you should have. Performing short interval cardio training sessions is superior for revving up your metabolism than long duration bouts.

My favorite thing to do is pick a hard machine on a difficult level such as a stairmill on level 17. I'll do a 5 minute stint on the stepmill and then hit a stationary bike to catch my breath. Once my heart rate gets back down to 130 I head back to the stepmill or pick a different machine. 20-30 minutes and done.

So get your butt to the gym! See you tomorrow!

Saturday, January 5, 2008

NFL = No Fun League

Once again my productive day was ruined by the No Fun League. I only had 3 training sessions today so I planned to do a bunch of web editing and goto the gym and work out. My plans didn't exactly go as well, planned as I sat and watched the better part of 2 okay games in the Playoffs. The games were very good, but what ruins it is the broadcast.

The NFL used to fun to watch. Now it is a ridiculous mix of terrible commercials and uncalled for commercial breaks. The worst thing is the announcers and broadcasts are absolutely horrific. I don't need to see an exciting touchdown with no instant replay. Followed by a boring extra point, which is then followed by a set of commercials. Then comes the boring kickoff which is followed by, again a terrible set of mind numbingly bad advertisements. I don't want to get into how absolutely pathetic the post game "Football Night in America" with Bob Costas and Keith Olberman is. It is not as bad as the Monday night broadcasting crew is though. Enough said, the NFL is on its last straw.

When the season is over I am canceling my TV cable service so I can be more productive and spend time reading, playing piano, studying Japanese and of course working on these websites.

I am going to keep it brief today because the NFL and lack of physical activity has put me in a bad mood. Not to mention poor diet. Sunday is my day off and I promise myself that I will not watch too much NFL unless I'm doing cardio at the gym.

Friday, January 4, 2008

Trying to get back to being in the USA

I spent most of last night adding pages to my website I went to sleep around 2am and woke up at around 1:30pm. I still feel run down from Tokyo where I inhaled second hand cigarette smoke and was freezing all day and night.

I had a couple clients scheduled to train today, 2 of my favorite clients. These guys are 50 and 44 years old and are in tremendous shape. They have had the best results of any clients I have ever trained, and what did they do different? They both never ask questions, and follow my recommendations and one uses weight watchers and the other uses a dietitian to help with diet.

The weather in the SF bay area has been horrific. Wind and rain has caused numerous traffic problems, even though I don't drive :) My fitness studio where I work got flooded because the roof drain was clogged. It is Friday night, but I plan on spending all night working on my website.

I didn't' exercise today. I went to a ghetto crowded safeway and bought enough Lean Cuisine's to fill up my freezer. I personally think Lean Cuisine's are the best thing since sliced bread. They are all under 300 Calories, and very tasty. They have flash frozen vegetables, and no preservatives. As far as frozen meals go, they are top notch. Take 5 minutes to prepare, no clean up, no mess and cost only $2.00 when on sale. With a person like me, who would eat every last crumb of anything put in front of me, lean cuisine fills me up without craving anything else. I usually have a lean cuisine with a scoop of protein powder, or some chicken breast, or maybe even a 100 Cal bag of microwave popcorn. I always drink water and take my vitamins.

Well it is time for me to start working on my website, have a client at 10am tomorrow and hopefully I can get a workout in. Ciao

Thursday, January 3, 2008

Back from Distasterous Trip to Tokyo!

Sorry for not blogging while I was on my trip. I was supposed to be gone for 3 weeks but I ended up getting sick and coming back after 5 days. The trip was a downright disaster. It was winter there and freezing cold and raining off and on. Coupled with the cigarette smoke, drinking, and no vegetables my immune system got knocked out as if Mike Tyson hit it with an uppercut.

United Airlines added to my misery when they wouldn't let me board the flight I was late for, then canceled the next flight. I was stuck in a hotel for New Years Eve all alone. When I finally got a new flight the next morning I was upgraded to business class, which didn't really make a difference because of loud babies.

When I arrived in LAX for my transfer I was greeted by another flight cancellation. Thank you United, hopefully I get some freebies or miles or something for this terrible situation.

I have been back here in SF for 3 days now and am still feeling run down. Good news, I trained 3 clients today which felt good. They couldn't wait to start working out again. I even had a light workout myself where I felt strong enough to lift heavy, but I stuck to light weights and didn't do my cardio.

Now it is back to the drawing board. I plan to work on my San Francisco Personal Training Site for the rest of the night, which should give me 3 or more hours, if I don't turn on the TV. I hate TV, but I will get to that another day. Http:// is the site I plan to work on.
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