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Keeping it real

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Getting Fit with Water Sports

A reporter just asked this great question in a health and fitness forum recently and I thought I would share my answer with you here:

Being a native Hawaiian and coming from a history of water sports, I’d have to say that two of the best forms of exercise with water would be stand up paddle boarding and surfing.

Stand up paddle boarding incorporates the whole body in terms of balance and stabilizer muscles when staying on top of the board not to mention the incredible core workout you get when directing the board on top of the waves.  You also get an incredible back workout from using the paddle and amazing leg endurance by standing up on the board at all times.   

As far as calories burned are concerned, you can compare a stand up paddle board workout to an elliptical trainer.  Of course intensity of the paddling, strength of the breeze, and choppiness of the surf will all play a part as will the overall percentage of skeletal muscle the paddler has but overall the calories burned will be roughly equivalent.  Using a basic internet calorie calculator you can see that a 215 pound man will burn approximately 555 calories. And a 145 pound woman will burn 374 calories.

-Scott Yonehiro

CEO / Head Trainer

Ballistic Body Fitness

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Ballistic Body Fitness Personal Training in Burbank

How to Relieve Stress

My best advice for stress relief is to have a high intensity cardio type fitness workout that will help to release endorphins as well as satiate the urge to strike out or blow up at someone.

Working out MMA style with a trainer doing heavy kicks or jabs on a punching bag mixed with jumping rope, abdominal work / sit-ups, and prisoner squats is great for relieving stress fast. But definitely punching bag work is good for being able to get the stress and high anxiety out of the system fast and it also helps to stimulate the endorphins to give you a calm and centered feeling for hours afterward.

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Ballistic Body Fitness Receives Its 28th Five Star Review on Yelp Officially Making It the Top Five Star Burbank Personal Trainer

Ballistic Body Fitness Receives Its 28th Five Star Review on Yelp Officially Making It the Top Five Star Burbank Personal Trainer (via SBWire)

Burbank, CA -- (SBWIRE) -- 04/04/2013 -- Ballistic Body Fitness has recently been officially named the top five star Burbank personal trainer. According to statistics compiled by Yelp.com for Burbank, California, personal training and fitness company Ballistic Body Fitness has just received their 28th…

Arms and Legs Combo Exercise!

OK!   Here we are at the Burbank Athletic Club N. Hollywood Way with Ballistic Body Fitness and our client Matthew Miller.

Today we are going to show you an arm and legs combo.

Matty is on the hack squat machine right now with a high foot position.  Take a look at how high his feet are.  The tips of his toes are at the very top of the platform.  Now he is going to unlock the weight and bring it up.

Now remember you never want to lock out those legs at the top.  Now go ahead and give me 10 reps. 

Now what he wants to do is come down until his glutes are slightly lower than parallel with the platform.  It is also very important to always push with the heels because if you push from your toes you will apply pressure to your patella or kneecap and that is a bad thing.  So push from the heel and squeeze the glutes and hamstrings at the top of the motion.

You will also hit those quads, the muscles above the knees.  This foot position is really good for those quads and you really want to emphasize the squeeze. 

So now Matty give me a few more good reps and then we will move right into the arm exercise without any rest.

Nice!!

Now without any rest, Matty is going to go into the arm segment of this combo exercise.  This is a hammer curl, bringing it on up for 10 reps.  On the very last rep he’s going to hold it for 5 seconds forcing his muscles to stay in a contracted mode. 

Now when you are doing hammer curls you want to lengthen those biceps out at the bottom of the motion and you want to breathe out on the way up and squeeze them out at the top. 

Now we are going to hold the last rep for 5 seconds. 

Beautiful job Matty!  That’s a great arms and legs combo at Ballistic Body Fitness.

Personal Trainer Burbank

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BBF Manager Donna setting up for our grand opening.

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BBF President, Chris Lawson trying out the skillful hands of Kerri our massage therapist.

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BBF Director, Marcia helping with client measurements at our Burbank Grand Opening.

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BBF CEO, Scott Yonehiro taking client measurements.

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Try Giant Sets for a Tough Workout!

 Alright, here we are with the early morning crew. Lisa is doing a giant set with Ballistic Body Fitness trainer Jason.

 In this Giant set she’s working on low rows for her mid to lower back. She’s rowing it out making sure her back is nice and straight and engaging her core wrapping it around her spine. She’s rowing it out to her abdomen and squeezing her mid back and mid lats.

The first set is the low rows. Getting a good pump in there. Awesome! Immediately after the low row, Lisa will go into the one arm rows. Just like starting a lawnmower she will pull the weight up and squeeze the scapula at the top of the motion. Awesome form, making sure the core is always engaged to keep the spine nice and straight to protect the back. Beautiful form Lisa.

So in doing this giant set you will be doing the one arm rows on both sides. Making sure you are squeezing the scapula hitting the upper back. Really get a good pump in there, work it out.

Alright and the last exercise in this giant set is pushups. Lisa is going to perform some pushups and remember, she’s going with no rest from exercise to exercise. This will keep the metabolism pumped and the heart rate going to really burn away fat while building lean muscle. Beautiful job, squeezing it out at six o’clock here at Ballistic Body Fitness. Awesome job guys!

 Personal Trainer Burbank

Wants to remind all of our amazing clients to check in to BBF on facebook whenever you visit us. Each time you do so enters you into a monthly drawing for a FREE one on one workout session with a BBF trainer...Get It! :-)

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Our BBF Flag has been planted to announce that we are proud to be the exclusive in house personal training company for the Burbank Athletic Club.

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