Week Six - July 27, 2007
Sunday, July 29, 2007
Saturday, July 28, 2007
Living a life of purpose...
Greetings Glendale-
I suggest you go and watch this video. It has nothing to do with fitness but I loved it and hope you do too:)
I love my work as a personal trainer. The more I get "busy" the more I want to work.
It's all about serving others. Sometimes it means getting up very, very early in the morning (4am) to train clients. People ask me, "That's so early" and I tell them "It's a privilege and an opportunity to work with and help make people better" It's a talent I feel I was given. I am proud to own this talent. I am wired to be a fitness coach.
Rick Warren Talks:
Click Here
Have a reason to smile,
Adriel Yapana
I suggest you go and watch this video. It has nothing to do with fitness but I loved it and hope you do too:)
I love my work as a personal trainer. The more I get "busy" the more I want to work.
It's all about serving others. Sometimes it means getting up very, very early in the morning (4am) to train clients. People ask me, "That's so early" and I tell them "It's a privilege and an opportunity to work with and help make people better" It's a talent I feel I was given. I am proud to own this talent. I am wired to be a fitness coach.
Rick Warren Talks:
Click Here
Have a reason to smile,
Adriel Yapana
Saturday, July 21, 2007
Watch Joe Transform (Visuals Week 5)
Greetings Glendale!
Here's Joseph Hernandez's Weekly Progress Check-Ups Pictures...
Before Picture - June 15, 2007:
Week One - June 22, 2007:
Week Two - June 29, 2007:
Week Three - July 7, 2007
Week Four - July 13, 2007
Week Five - July 20, 2007
Here's Joseph Hernandez's Weekly Progress Check-Ups Pictures...
Before Picture - June 15, 2007:
Week One - June 22, 2007:
Week Two - June 29, 2007:
Week Three - July 7, 2007
Week Four - July 13, 2007
Week Five - July 20, 2007
Friday, July 20, 2007
Thursday, July 19, 2007
All About Working The Transverse Abdominals
Greetings Glendale-
A group of muscles that often gets neglected in stomach exercise routines are the transverse abdominals, the core muscles that lie below the rectus abdominus. Most abdominal exercises target the rectus abdominus and the vertical abdominals, ignoring the transverse abdominals. Even crunches, the staple of most abdominal workouts, do nothing for the transverse abdominals. These muscles are actually the most important to target, however, as they connect to both the lower back muscles and the rectus abdominus and for a girdle for the entire abdomen. Any routine aimed at flattening the stomach should include the transverse abdominals as a focus. Using the following exercises, you can work out your transverse abdominals and really make progress on that flat tummy. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
Pelvic Tilts
This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.
Crunchless Crunch
This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.
Scissor Kicks
This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.
There are plenty of other exercises targeting the transverse abdominals, but these three ought to be enough to get you started. Stomach exercises like these are key to any tummy-flattening plan, and they are especially good for pregnant and post-partum women.
Adriel Yapana
A group of muscles that often gets neglected in stomach exercise routines are the transverse abdominals, the core muscles that lie below the rectus abdominus. Most abdominal exercises target the rectus abdominus and the vertical abdominals, ignoring the transverse abdominals. Even crunches, the staple of most abdominal workouts, do nothing for the transverse abdominals. These muscles are actually the most important to target, however, as they connect to both the lower back muscles and the rectus abdominus and for a girdle for the entire abdomen. Any routine aimed at flattening the stomach should include the transverse abdominals as a focus. Using the following exercises, you can work out your transverse abdominals and really make progress on that flat tummy. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
Pelvic Tilts
This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.
Crunchless Crunch
This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.
Scissor Kicks
This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.
There are plenty of other exercises targeting the transverse abdominals, but these three ought to be enough to get you started. Stomach exercises like these are key to any tummy-flattening plan, and they are especially good for pregnant and post-partum women.
Adriel Yapana
Tuesday, July 17, 2007
Power Questions - Things to ponder before I begin each day....
Greetings Glendale!
I came across a list of questions I'd like to share.
I really do think it's great to end (or start) your day by answering a few questions. But by asking powerful questions and by getting your thoughts down, you clear some of the "junk" you've been holding on and re-enforce some of the great, beautiful things most tend to overlook.
Here are a few questions to ponder about. Use them to get your mind in gear for what fun, happening things are in line for you tomorrow.
What are at least three (3) things that happened to me today I am grateful for.....
What is positive or exciting about my day today?
What is the "one thing" I must get done today?
How can I have fun today and take care of my responsibilities?
How can I contribute to my family and business associates?
What am I willing to do to guarantee that I'll have fun today?
What am I happiest about in my life right now?
What am I proudest of in my life right now?
What am I most committed to in my life right now?
Who do I love in my life right now? Who loves me?
My life's purpose is .........
My current #1 goal is ........ (My #2 goal is ....... My #3 goal is .......)
Today, what actions must 1 take to move me closer to my goal(s)?
Today, I plan to get some physical exercise by ..... (doing what?)......
I will say my Daily Affirmations to provide positive reinforcement for my goals.
What will I do today to provide positive programming for my mind?
Books? Audio CD's/Tapes? Seminars? Other?
*Adapted from "Success Is An Inside Job", Hampton Roads Publishing, 1996
Who loves ya:)
Adriel Yapana
I came across a list of questions I'd like to share.
I really do think it's great to end (or start) your day by answering a few questions. But by asking powerful questions and by getting your thoughts down, you clear some of the "junk" you've been holding on and re-enforce some of the great, beautiful things most tend to overlook.
Here are a few questions to ponder about. Use them to get your mind in gear for what fun, happening things are in line for you tomorrow.
What are at least three (3) things that happened to me today I am grateful for.....
What is positive or exciting about my day today?
What is the "one thing" I must get done today?
How can I have fun today and take care of my responsibilities?
How can I contribute to my family and business associates?
What am I willing to do to guarantee that I'll have fun today?
What am I happiest about in my life right now?
What am I proudest of in my life right now?
What am I most committed to in my life right now?
Who do I love in my life right now? Who loves me?
My life's purpose is .........
My current #1 goal is ........ (My #2 goal is ....... My #3 goal is .......)
Today, what actions must 1 take to move me closer to my goal(s)?
Today, I plan to get some physical exercise by ..... (doing what?)......
I will say my Daily Affirmations to provide positive reinforcement for my goals.
What will I do today to provide positive programming for my mind?
Books? Audio CD's/Tapes? Seminars? Other?
*Adapted from "Success Is An Inside Job", Hampton Roads Publishing, 1996
Who loves ya:)
Adriel Yapana
Friday, July 13, 2007
Thursday, July 12, 2007
To Victory!...
Greetings Glendale!
An All Access view of MMA fighter Sean Sherk
Check out his focus, preparation, nutrition, "caveman" training and more...
Love it! Very intense W/O's. Victory happens in the PREPARATION! I'm impressed!
Make it a great day!
Adriel Yapana
An All Access view of MMA fighter Sean Sherk
Check out his focus, preparation, nutrition, "caveman" training and more...
Love it! Very intense W/O's. Victory happens in the PREPARATION! I'm impressed!
Make it a great day!
Adriel Yapana
Watch Joe Transform! (Week 3 Visual)
Greetings Glendale!
Here's Joseph Hernandez's Weekly Progress Check-Ups Pictures...
Before Picture - June 15, 2007:
Week One - June 22, 2007:
Week Two - June 29, 2007:
Week Three - July 7, 2007
Here's Joseph Hernandez's Weekly Progress Check-Ups Pictures...
Before Picture - June 15, 2007:
Week One - June 22, 2007:
Week Two - June 29, 2007:
Week Three - July 7, 2007
Sunday, July 08, 2007
Watch Joe Transform Work Out Week Three & Five - Video Progress Report
W/Outs During Week 3 & 5 (Quick Clips)
Saturday, July 07, 2007
Thursday, July 05, 2007
My kids are the sparks to my fire!
Enjoying some time at Staples Center...
Home of the Los Angeles Lakers & Los Angeles Sparks...
Together for our first women's professional sports game
(Sparks Vs Indiana - we lost by one point!)
Home of the Los Angeles Lakers & Los Angeles Sparks...
Together for our first women's professional sports game
(Sparks Vs Indiana - we lost by one point!)
Wednesday, July 04, 2007
The Power of Positive Impact by Adriel Yapana
Greetings Glendale-
Today's talk is on positive influence. My life is so much fun. For one,
because I get to work closely with others who themselves have great energy.
My client, Joseph, (Watch Joe Transform - that same Joseph) and I worked early this morning and as always, he has plenty of questions to ask me, from results he's seeing and feeling and to training and nutrition, which I enjoy answering or finding answers to. He also comes in with a positive attitude.
What a great combination to have between a trainer and a client.
Let me say, it's a super blessing! (So Thank You Joe!)
Surround yourself with people that have a positive impact on your life. Stir up that passion and throw yourself right slam into the middle of it. Holding yourself accountable will help you through the challenging days (such as working out right after work).
When you share your goals with those around you, you indirectly put pressure on yourself to achieve those goals. When you keep your goals to yourself and not tell it to anyone, the tendency for you to give up is much greater as you could always set the same goal again and again and nobody would know of your failure. Just adjust the time you've allowed yourself to reach that goal, and/or adjust the goal itself
Then break down your goal into smaller targets so you can easily hold yourself accountable to complete it. If you find yourself always surpassing the immediate goal in front of you then you should raise your expectations. Once you see what your body can handle you can slightly increase the level of resistance, giving yourself a stretch goal to shoot for. I will write more about goals in the coming posts...
Happy 4th guys!
With YOU in mind,
Adriel
Today's talk is on positive influence. My life is so much fun. For one,
because I get to work closely with others who themselves have great energy.
My client, Joseph, (Watch Joe Transform - that same Joseph) and I worked early this morning and as always, he has plenty of questions to ask me, from results he's seeing and feeling and to training and nutrition, which I enjoy answering or finding answers to. He also comes in with a positive attitude.
What a great combination to have between a trainer and a client.
Let me say, it's a super blessing! (So Thank You Joe!)
Surround yourself with people that have a positive impact on your life. Stir up that passion and throw yourself right slam into the middle of it. Holding yourself accountable will help you through the challenging days (such as working out right after work).
When you share your goals with those around you, you indirectly put pressure on yourself to achieve those goals. When you keep your goals to yourself and not tell it to anyone, the tendency for you to give up is much greater as you could always set the same goal again and again and nobody would know of your failure. Just adjust the time you've allowed yourself to reach that goal, and/or adjust the goal itself
Then break down your goal into smaller targets so you can easily hold yourself accountable to complete it. If you find yourself always surpassing the immediate goal in front of you then you should raise your expectations. Once you see what your body can handle you can slightly increase the level of resistance, giving yourself a stretch goal to shoot for. I will write more about goals in the coming posts...
Happy 4th guys!
With YOU in mind,
Adriel
Monday, July 02, 2007
Watch Joe Transform, Two Week Follow-Up...
Video Progress Report...
Greetings Glendale-
Taken at World Gym, Glendale June 29, 2007
Greetings Glendale-
Taken at World Gym, Glendale June 29, 2007
Sunday, July 01, 2007
Watch Joe Transform!
Greetings Glendale!
Here's Joseph Hernandez's Weekly Progress Check-Ups Pictures...
Before Picture - June 15, 2007:
Week One - June 22, 2007:
Dedicated to YOUR success!
Adriel Yapana
Here's Joseph Hernandez's Weekly Progress Check-Ups Pictures...
Before Picture - June 15, 2007:
Week One - June 22, 2007:
Dedicated to YOUR success!
Adriel Yapana
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