Thinking about getting in shape? If you’re interested in working one on one with a personal trainer the small niche fitness boutiques located in and around Santa Barbara provide an abundance of choices both in the environment and training approaches featured in the different facilities. Recently I visited a number of these studios, looking for a new place to train my clients, and was amazed at what Santa Barbara has to offer.

Instead of the muscle isolation machines, typical of the traditional gym setting, most studios are filled with stability balls, medicine balls, bands, cables, foam rollers and all sorts of other tools designed for a more functional approach to fitness. These facilities don’t only cater to strength building athletes; they’re filled with everyone from youthful competitors looking to improve in sports, to seniors working to build stronger bones. After visiting a few of the local hot spots and exploring some of their diverse training approaches, I zeroed in on a few of the highlights.

The Fitness Studio on Middle Road

Platinum Fitness, located on Middle Road in Montecito, is a small, bustling studio where you’ll find individuals of all shapes and sizes, including plenty of ultra fit, highly competitive endurance athletes. Peter Park, owner, competes at the elite level in running, cycling and triathlon, so it’s no surprise that his studio attracts many of the local endurance athletes, including Lance Armstrong when he’s in town. Platinum’s an upbeat facility; walk through the doors on any given day and you’re surrounded by a profusion of natural light, inspiring hip music and a variety of energetic trainers helping clients realize their goals through “functional training.”

Functional training, the latest trend in fitness training, prepares you for the specific activities you perform in your daily life. Maybe your job requires you to do a lot of reaching, lifting, bending over or standing and your back, your knees or your shoulders suffer. Or maybe you find yourself parked in front of a computer all day and your posture needs a little work. And then again you might be rehabbing an injury and find that you need a little help in returning to work and life successfully. Whatever you do in your daily life, functional training can make it easier.

Unlike the traditional approach of working one muscle at a time, functional training involves combining exercises to get all your muscles – from your calves to your shoulders – in on the action. Stepping up on a bench with dumbbells in hands and then pressing the dumbbells overhead, for example, will prepare you to step up on a chair to put a box on a shelf.

The idea is to work against the resistance in such a way that the strength gained from the exercise “transfers” to the specific movement in your life.

If you’d like to improve your ability to get up from a chair you might choose leg extensions to build leg strength. But the squat would be a much better exercise choice because it’s more like the actual movement of getting up from the chair. So the squat develops more functional leg strength.

Functional training also improves your performance in sports. If you’re a distance runner and you’d like to improve your time in the 10K, Peter Park advocates “strengthening the prime movers so that you don’t get as fatigued in the long races.” He puts his endurance athletes through a grueling workout specifically designed to improve strength and endurance, or muscular endurance, for competition.

Peter’s lower body program consists of a series of exercises done back to back: a set of 25 repetitions of squats, with bands (for constant tension); followed by a set of 25 repetitions of leg press, with bands; followed by a set of 15 repetitions of step ups; followed by three different 12-15 repetition plyometric (jump) drills. And that’s just one round. He’ll have his athletes do that three times! As you can see, Peter’s program mirrors both the movements and volume of the endurance competition… the functional approach to fitness.

The Fitness Studio on lower State

Perhaps the idea of training for the activities of daily life isn’t enough to get you motivated to start an exercise program. And you’re more interested in sculpting your body to look great in your bathing suit or bikini for the beaches of Santa Barbara. Then the “bodybuilding” approach to fitness may be more for you.

Specifically designed to increase lean muscle and reduce body fat, this method has additional rewards… like increased confidence, greater *** appeal, reduced stress and more energy for everyday activities.

Key 2 Fitness, one of the newer fitness studios in town, located on lower State, features the bodybuilding approach. Owned and operated by bodybuilders, Jeff Harrison and Leif Tiahrt, Key 2 Fitness is loaded with muscle isolation machines and free weights and is ideal for the strength athlete looking for a place to “pack on some serious muscle” according to Jeff Harrison. They also offer membership keys for individuals looking for a little camaraderie with other strength athletes in the community.

While the goal of bodybuilding is to develop a symmetrical physique, keep in mind that not everyone responds in the same way. Mother Nature, or your genetic make-up, determines, to a large extent, how you react to any training program. Factors such as muscle fiber type (strength or endurance), the ratio of testosterone to estrogen, and where your body fat is stored, all influence your capabilities. And in considering your vision of the ideal physique, remember that you can’t hide from your body type. Are you a slim and small boned ectomorph, a muscular and lean mesomorph, a heavy and big boned endomorph, or a combination of all three?

Although these genetic factors affect both men and women, there are still a significant number of women who won’t consider the bodybuilding approach for fear of getting too big. The truth is: most women put on a relatively small amount of muscle, even with hard work and dedication because of the estrogen to testosterone ratio. Unfortunately, this fear of being too muscular keeps a lot of women from reaping the benefits.

Many factors are involved in bodybuilding, but the one thing that really matters is that you progressively overload your muscles. Leif Tiahrt suggests using the “individual body part approach” and “maximizing the exercises for each body part.” He advocates a three day split in which the individual does “push” exercises (chest, shoulders and triceps), on Monday, “pull” exercises (back and biceps) and legs, on Wednesday, and a full body circuit, on Friday. He uses three to ten repetitions per set and finishes each exercise with a drop set to failure.

By using moderate to heavy loads and moderate to high volume, Leif’s program effectively increases the size of the muscles to create a more aesthetically pleasing physique… the ultimate goal of bodybuilding.

The Fitness Studio by the Arlington

Maybe you’ve put on some muscle through bodybuilding. And now you’re ready for a more refined approach to your training… one that considers the specific demands of your sport and your goals… like achieving peak performance. Following a well-designed “sport specific” training program can help you reach those goals and attain the success you desire.

To perform at your best in tennis, for example, you need enough aerobic endurance to maintain your stamina for a game that may last several hours; anaerobic endurance (energy is produced without oxygen) for a high intensity rally that may last 6-10 seconds; speed and agility to be able to get into position to make the majority of your shots; power for serves, forehands, backhands, and volleys; and an element of prevention to avoid injury and overtraining.

Conditioning Specialists, located in a historic building a few doors up from the Arlington, features the sport specific training approach. Doug Holt, owner of Conditioning Specialists and SB Fitness Magazine, gained his experience at competitive sport through soccer, which he played at the collegiate level. His studio has the look of an upscale New York loft and features a personal training studio downstairs, and, private rooms for a MAT (Muscle Activation Techniques) and massage therapist upstairs, in addition to an office for the magazine.

When asked about sport specific training Doug says “it’s training for a particular goal… not only mimicking the actual demands of the sport – like hip abduction, knee flexion – but also the energy demands.”

To prepare for the sport specific demands of tennis, the strength training program is broken down into three phases, or mini training programs, each designed to develop a specific type of strength with the ultimate goal of developing the sport specific strength that tennis demands, power and muscular endurance.

In the first phase, “foundational strength,” the goal is to build a solid well-rounded base of strength, and, prepare the ligaments and tendons for the more demanding activity that will follow. The second phase is for building “maximal strength,” a measure of how much weight you can lift for one repetition. If you can squat 225 lbs for one repetition and your friend can only squat 205 lbs, then you have more maximal strength, in the squat. The goal of third phase is to convert the strength you developed, previously, into sport specific “power” (a combination of strength and speed) and “muscular endurance.”

Just as the preparation for the competitive season is broken down into phases, so too the overall training program is split into periods to promote long term improvements in strength and avoid overtraining. This program, which is usually an annual plan, consists of the preparation period (pre-season), discussed previously; the competitive period (in-season); and the transition period, when the season is closed.

By coordinating the phases of the training program with the different periods of the competitive season, you can maximize your strength and reach peak performance right on time for competition.

In Conclusion

So if you think you might be interested in working one on one with a personal trainer, explore the abundance of training studios around Santa Barbara to find the one that’s right for you. Be sure to keep in mind that while each facility may feature a particular training method, most studios contract to a variety of personal trainers, each with his or her own unique training style and approach.

Aerobic – 8 minute Abs(workout fitness)

Kim Strother demonstrates exercises with dumbbells that will give you those loooong, **** muscles! Please visit www.fordmodels.tv for more great videos.

Nautilus Equipment gives you a state-of-the-art nudge towards muscle fitness with award-winning elliptical exercise machines, acclaimed treadmills, and robust indoor rowers. With top industry players, such as Bowflex, Schwinn, and Stairmaster incorporated in the Nautilus Equipment stable, this clearly is a company that revels in muscle-flexing and strength training!

A Nautilus Elliptical Machine Is No Pain In The Knee!

A switch to low impact exercise is one of the first considerations if you have a knee injury, arthritis in the knee, or knee pain. Nautilus Equipment’s Schwinn Elliptical 418 is a trainer that is tough on fitness, but gentle on knees.

This cardiovascular workout allows you to increase aerobic capacity and flexibility, without compromising your joints. The unique footplate of the Schwinn 418 Elliptical follows the natural foot motion, while offering support to the heel. Your heart rate is monitored throughout the workout.

As is characteristic of Nautilus equipment, the fitness training programs feature enough variety to maintain interest. The workouts challenge you constantly to step up your performance level, and allow you to concentrate on factors such as fat burning. The console’s clear display adds motivation with its detailed feedback.

This is just one of more than a dozen outstanding elliptical trainers offered as part of Nautilus equipment’s exclusive range.

The Road To Fitness Starts On A Nautilus Exercise Bike

Nautilus exercise equipment includes a collection of exercise bikes, offering a training partner for every preference. The line of upright Nautilus exercise bikes sport features such as variable intensity settings, comfortable molded seats, easily readable liquid-crystal displays, and foot-straps that don’t turn into foot-traps.

In the recumbent bike line of Nautilus Equipment, the deluxe cordless Stairmaster bike treats you to a training program with a difference. You will be seated so comfortably, that even a niggling back problem is unlikely to bother you.

This Nautilus equipment piece features a display with so many feedback features, that you are likely to extend your exercise session in order to play with the computer for a while longer! That is, if you are not using the convenient reading rack to catch up on your reading. All the functions, from the One-Touch Quickstart button, to the Interval Training Programs, and the Multi-Stage Fitness Testing, are focused on making the road to fitness as productive as possible.

If you prefer equipment with a twist, cruise along on a Windjammer or Schwinn Airdyne wind resistance bike. Up the level of air resistance with the intensity of your efforts, and experience maximum cardiovascular conditioning. The training programs feature options such as Real Racing, Intervals, and Regatta.

The Schwinn Evolution Indoor Bike is another muscle-sculpting beauty you will be proud to show off to your fitness fanatic friends. Judging by features such as the Smart-Release coasting system, unlimited resistance, and stable construction, this is typical Nautilus equipment quality.

With numerous accessories such as water bottles, bottle cages, seat pads, and training videos to complement your Nautilus equipment, working on cardio capacity and muscle fitness becomes a pleasure!

According to Horizon the fluid motion of a horizon elliptical trainer is tied to its front located flywheel. If you are a new to elliptical trainers you may find the motion sometimes described as running in air, unusual. Horizon ellipticals are designed to be used in the home and are found in most big box retail stores such as Sears. The parent company Johnson manufactures Horizon elliptical trainers as well as its premier line called the elite series which is sold in high end fitness outlets. The only major difference between the two lines of ellipticals is in the consol electronics and the standard exercise routine programs.

Horizon elliptical trainers are very popular with people who use their equipment a couple of times a week. Horizon elliptical trainers are considered low to medium priced exercise equipment. This does not mean that they do not perform well if used in the home on a casual basis. However, if you are going to use your elliptical trainer 3 or more days a week using intensive exercise routine you may want to consider a higher end elliptical trainer.

Problems noted by Horizon elliptical trainer owners include problems with the braking system as well as frequent failure of many of the plastic parts. The Horizon EX 75 Dual Action Elliptical Trainer has a fairly good reputation and following among the in home elliptical trainer users. Comments included stable platform and easy to adjust resistance levels. This Horizon elliptical trainer model retails for about $1000.00. When considering any elliptical trainer we recommend that you spend at least $1000.00 and preferably $1200.00 to assure that you will get a good durable elliptical trainer. The Horizons EX 75 and CSE 4.6 elliptical trainer models meet this criteria.

The more expensive Horizon elliptical trainer models are popular and are considered a good buy. Prior to purchasing any piece of exercise equipment you should take the time to take the model you are considering for a test ride. This can be done at some of the fitness retail outlets. Make sure you spend at least thirty minutes on the machine while observing noise levels, stability and ease of operation. Also check out the exercise programs to see if they meet your exercise routine goals. It appears that the Horizon elliptical trainer comes with a one year warranty which we find insufficient. Spending the money for an extended warranty is recommended. Horizon elliptical trainers should be able to meet your in home exercise program.

See how faith and love can remain strong through the challenges and the changing seasons of our lives.

When you are on a diet one of the most important things that you want to do is to lose belly fat and you can accomplish this by calorie shifting. Studies show that the more belly fat you have the more you are at risk of having a heart attack or having diabetes so it is important that you get rid of the extra belly fat that you have so you can have a healthy life.

This type of diet to burn belly fat is considered to be safe and it attacks your metabolism so that it triggers your fat to burn quickly. If your metabolism is high then you will have no problems burning that extra belly fat and it will help you be a healthier person.

Calorie shifting is new but one of the most effective ways to lose weight  and it goes against most dieting methods. The plan basically allows you to eat more meals but you change the amount of calories for each meal.

Calorie shifting will raise your metabolism and unlike other diets that require intense exercise this one does not and you can lose weight while you are sleeping. It is great if you are a busy person and need to lose weight quickly because it is safe and healthy it seems to really be catching on.

Calorie shifting is a great diet option if you are trying to lose weight and the best thing about it is it works. There are many great diet plans that are out there and you need to make sure that you find one that fits your needs so that you will be successful with your weight loss.

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Follow all of Zuzana’s daily original workouts by visiting her free fitness blog: www.bodyrock.TV