Cal's
Personal Trainer Spot

Personal Trainer
Meet Cal Page

Welcome, We are new to the blog environment but bring over 30 years of fitness experience to the table. Our intent of this site is to both present and share fitness knowledge with our readers. We appreciate any feedback and encourage participation and contributions. If you are interested in posting articles on our blog, please feel free to contact us through our contact button on the bottom of the page. Train hard and have fun!

I have been involved in fitness for a very long time.  From high school athletics, Marine Corps boot camp, the FBI National Academy, the police academy, and being a certified fitness trainer, I have experienced a great deal of different approaches to fitness.  I have trained in all sorts of environments be it high-end fitness facilities, the flight deck of a navy ship, or a spare bedroom.  One thing I have learned is that no expensive gym membership or the latest, expensive athletic apparel is needed for one to start and maintain a healthy and fitness-based lifestyle.  All it takes is the will, desire, and determination to succeed.

Everybody is unique and what motivates each of us varies.  Some people are just naturally drawn to fitness while others have to force themselves to workout.  Many people need others around them, or the activity of a fitness center to keep them on track, while some of us (me included) like our solitude and prefer to train alone.  However one trains is perfectly fine because the bottom line is that you’re doing it.  One is not better than the other.  So, if you’re like me and you prefer doing all of your working out at home, that’s great…it can and will be effective as long as you are consistent and view it as a lifestyle rather than a quick-fix.

If you have been reading my blog posts you may have noticed that almost all of the exercises I have written about can be performed at home…or in the gym.  I have been able to acquire a good deal of quality fitness gear over the years and am fortunate enough to have access to them in my home.  If you are just starting out and exercising at home you probably do not have access to this type of gear.  Not to worry, many of the items mentioned in the articles are actually pretty cost –effective, such as stability balls, resistance bands, and dumbbells.  Cardio can be done on the cheap outdoors, or a treadmill or recumbent bike can be added as funding permits. 

Don’t get me wrong, I’m not taking anything away from gyms or fitness centers.  These facilities have everything a person needs to be fit; I just prefer training at home.  Exercising at home gives me the opportunity to get my workout in at any time.  I always train first thing in the morning, usually around 5:00 A.M. after the first cup of coffee.  No car, no drive just straight into the home gym.  I now get to dedicate what was travelling time to more training time.  It just works for me.

At homefitnesshealth.com we believe in fitness and will continue to bring you what we hope is valuable and relevant information.  Please don’t expect to see photos of barely dressed fitness models or celebrity athletes.  To each their own…if that’s what one might need to stay motivated then who am I to question that?  I’m an old-t-shirt and gym shorts guy and that’s what you’ll see in photos demonstrating exercises at our site.  Our intent is to present fact-based and proven methods of training to people of all fitness levels that might help you along your fitness journey.  With that in mind we would love to hear your feedback and comments within our blog.  How can we assist you?  What are your needs and goals?  Please feel free to ask, it’s the only way to make the site better.  
Stay Strong My Friends!

 

Many people consider consulting with a fitness professional prior to starting a fitness program.  Others meet with personal trainers in order to increase their personal level of fitness or to gain a competitive edge within their sport.  Whatever the motivation is and what types of goals one has, selecting a professional, certified fitness trainer is paramount. 

Not so long ago many “trainers” were people who relied solely upon experience in the gym that was passed along to clients.  Many times this resulted in a “one size fits all” approach.  Today’s fitness trainer should be a certified professional who not only trains and educates clients, but also creates a safe and specific training program that is tailored to the client’s unique needs.  One size does not fit all and this approach should never be accepted in the fitness profession or any other.   

If you decide to enlist the guidance of a personal trainer please make sure the fit is right for you…the client.  You will have the opportunity to sit down for an initial consultation with your trainer prior to starting your fitness program.  If you have concerns by all means ask.  Make certain your personal trainer is certified.  A professional fitness trainer will be able to answer your questions and establish confidence and professionalism.  Your new trainer should be enthusiastic and sincere.  Without good rapport and communication it will be difficult to reach your goals.  If you trainer does not listen to your concerns and feedback then he or she is probably not the right fit for you. 

Utilizing fitness trainers is not for everyone. However, if you have the ability to take the advantage of a certified trainer then by all means try it out.  An effective trainer will help you reach your goals and start you down the path of a physically fit lifestyle. 
Interested in on-line personal training services?  Check out our services here...

Train hard and have fun!

Stay Strong My Friends,
Cal


 

 
In-person and online personal training services are available.  Click here to see our rates and products.

Nutrition Plan

The following is a basic 7-day nutrition plan. This plan is a perfect starting point for somebody starting their fitness journey. Naturally, everybody has unique needs and the plan can easily be adjusted as needed.
The plan offers sufficient amounts of macronutrients you will need to shed body fat and increase lean muscle mass. The plan is designed for a beginner and provides 1200-1300 calories per day. With 20-30 minutes of exercise daily, this plan should result in daily caloric deficit enabling you to lose weight.
The goal should be weight loss through fat burning and increasing lean muscle. This plan is a sample blueprint. Once you get into it and begin to see results and establish baselines and set goals, then a more complex approach can be instituted based on your unique basal metabolic rate.

Day 1
Breakfast: 2 to 3 egg whites, 1 fruit, whole wheat toast
Morning snack: 1 fruit, 1 ounce of nuts
Lunch: salad w tablespoon of low-fat dressing
Afternoon snack: 1 cup of mixed veggies
Dinner: grilled salmon + 2 cups steamed veggies ½ baked potato (plain)

Day 2
Smoothie – fruit or veggie made with ½ cup, low-fat Greek yogurt and ½ cup non-fat milk.
Morning snack: 1 fruit with 1 ounces of nuts
Lunch: lean chicken breast with leafy green salad, 1 tablespoon low-fat dressing
Afternoon snack: 1 cup carrot sticks
Dinner: 4 oz grilled lean red meat, ½ cup sweet potatoes + 1 cup roasted brussel sprouts

Day 3
Breakfast: 3 egg whites, 1 fruit, 1 slice whole wheat toast
Morning snack: 1 fruit, 1 ounce of nuts
Lunch: salad with lean chicken breast (3 ounces or less)
Afternoon snack: 1 cup mixed veggies
Dinner: 4 ounces of grilled fish (salmon / mahi) + 2 cups veggies

Day 4
Breakfast: oatmeal (not instant) 1 cup, 2 hard boiled eggs, 1 fruit
Morning snack: 1 fruit, 1 ounce of nuts
Lunch: salad with fish or chicken
Afternoon snack: 1 veggies
Dinner: 4 oz grilled lean pork, ½ baked potato, 1 cup steamed veggies

Day 5
Breakfast: 2 to 3 egg whites, 1 fruit, whole wheat toast
Morning snack: 1 fruit, 1 ounce of nuts
Lunch: salad w tablespoon of low-fat dressing
Afternoon snack: 1 cup of mixed veggies
Dinner: grilled salmon + 2 cups steamed veggies ½ baked potato (plain)

Day 6
Smoothie – fruit or veggie made with ½ cup, low-fat Greek yogurt and ½ cup non-fat milk.
Morning snack: 1 fruit with 4 ounces of nuts
Lunch: lean chicken breast with leafy green salad, 1 tablespoon low-fat dressing
Afternoon snack: 1 cup carrot sticks
Dinner: 4 oz grilled lean red meat, ½ cup sweet potatoes + 1 cup roasted brussel sprouts

Day 7
Breakfast: 3 egg whites, 1 fruit, 1 slice whole wheat toast
Morning snack: 1 fruit, 1 ounce of nuts
Lunch: salad with lean chicken breast (3 ounces or less)
Afternoon snack: 1 cup mixed veggies
Dinner: 4 ounces of grilled fish (salmon / mahi) + 2 cups veggies

Glute Bridge

A complete leg day should focus on muscles located from your hips to your feet. At the very top of this area is the gluteus maximus (your butt). Not only do the glutes play a major role in physical appearance, proper strengthening of the muscles helps with development of the core and hips. A good exercise to develop the glutes is the glute bridge.

Standard Glute Bridge –
The standard glute bridge can easily be done within your home. Here is how to do it…
Lie flat on your back.
Bend your knees and place your feet flat on the floor at approximately shoulder-width.
Keeping your shoulders flat on the floor, left your buttocks about six inches from the floor…this is the starting position.
Keeping your core tight, raise your hips straight up towards the ceiling as high as you can. Squeeze your butt at the very top of the movement.
Lower hips back down to the starting position.

Continue “With Weights”

Dumbbells

Combining dumbbells and the stability ball during workout sessions is one of my favorite ways to train.  Training chest is no exception.  For me, gone are the days of chalking up the hands, tightening the weight belt, and lying down on a flat bench to muscle out a few heavy reps with a maxed out Olympic bar.  I much prefer getting the greatest bang for my buck out of each training session and the stability ball coupled with dumbbells provide exactly that.

Traditional chest exercises such as bench press, incline press, flies, and pullovers can be performed using dumbbells and the ball.  This type of training offers some greatly beneficial advantages over the flat bench and barbell approach.  The use of dumbbells allows the user to break the plane of the chest and drop the elbows lower resulting in a greater range of motion.  Also, holding a dumbbell in each hand forces greater emphasis on stabilizer and synergist muscles needed to control the weights.  You can read about training with dumbbells here.  If the benefits of the dumbbells were not good enough, now we are throwing the stability ball into the mix.  Performing these movements on the stability ball forces the user to balance the body while executing the repetition.  This balancing of the body creates an environment where the user enacts all the muscles of the core, thus working the core area while training chest.  You can read about selecting and using the stability ball here.

The methodology of performing the dumbbell chest press on the stability ball is outlined below.  If it is your first time attempting this exercise, start with light weight in order to get the feel of the movement.  If possible, use a spotter.  Be careful to not roll too far back on the ball.  Keep the dumbbells in line with the nipples during the movement and keep your feet firmly planted on the ground at shoulder width apart. 
The dumbbell chest press on the stability ball:

Lay down on the stability ball as pictured below.  Make certain your head and shoulders are centered on the ball and supported by it.

Hold the dumbbells in line with the nipples with the hands shoulder-width apart.

Press the dumbbells straight up towards the ceiling almost to a point where the elbows lock.

Lower the dumbbells back to the starting position in a controlled movement (do not bounce the weights off your chest)

Repeat the movement.

Remember to activate the core muscles the entire time while on the ball.

Breathe out when pushing the dumbbells up and breathe in when lowering them back to the starting position.

Do not allow the hips to drop during any part of the repetition.

With Weights

Weighted Glute Bridge –
Lie flat on your back.

Place a kettlebell, dumbbell or weight plate on your pelvic area (see photo)
Bend your knees and place your feet flat on the floor at approximately shoulder-width.
Keeping your shoulders flat on the floor while holding the weight in place, left your buttocks about six inches from the floor…this is the starting position.

Keeping your core tight, raise your hips straight up towards the ceiling as high as you can. Squeeze your butt at the very top of the movement.
Lower hips back down to the starting position.
Glute Bridges are a simple and effective way to train your glutes, core and hips. This movement can be done in your home gym. The only requirement is to have enough space to lie down and perform.

Planks Med Ball

Planks are the ultimate to training the core. If you have been doing planks for a while, then you might be leaning on your elbows for several minutes before the first little muscle twitch starts. If you find yourself in that situation then it may be time to step your planking up a notch by adding a stability ball to the exercise.

There are several good variations to planking on the ball. The easiest to master in the leg/feet on the ball while in the traditional planking position. Place the top of your feet on the stability ball. While keeping the neck straight pick a spot on the floor slightly in front of you. Engage the core and keep your head, neck, shoulders and back in a straight line. Remember to breathe. Keep the position as long as you can. You are going to start shaking (this is normal and when the real work is being done) and once that ball starts moving on you from the shaking you will work the core at an intensity level never achievable through the standard plank.
Try it out. The ball plank is an extremely effective exercise you can employ in your home gym environment.

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