Friday, July 30, 2010

How is BMA different from other workouts?

What makes BMA different is the workout we offer and the long lasting results it produces. We are with you every moment—from the time you walk in the door to the time you leave and beyond. We guide and challenge you, but best of all, we practice non-dependency. When you discover your own truth of what does and doesn't work for you, then you have learned to be the architect of a healthy life. Your results will be long-lasting because you know how to use your tools effectively to their highest potential. We don’t believe in making our clients “lifers.” We strive to get you to a place where you no longer need us.

Visit our main site to learn more about our Santa Monica Personal Training services.

Monday, July 26, 2010

BMA's Personal Training Combo Packages

We offer combination packages at amazing rates! These personal training combo packages are designed for those who’d like to maximize their workout program and see greater results.


Group Beach Workout of your choice and Nutrition Counseling for 10-weeks
$550 or $55 per week

Group Beach Workout of your choice and One-on-One Personal Training for 10 weeks
$680-980 (depending on trainer)
or $68-98 per week

Nutrition Counseling and One-on-One Personal Training for 10 weeks
$980-1280 (depending on trainer)
or $98-128 per week

Nutrition Counseling, Group Beach Workout and One-on-One Personal Training for 10 weeks
$1100-1400 (depending on trainer)
or $110-140 per week

Tuesday, July 20, 2010

Get Your Groceries in Shape with BMA

BMA offers weekly plans for everyday meal guidance. We create a realistic, sensible and feasible eating plan specifically for you. You will learn nutrition tips, what does and doesn’t work for your body, and how to make good decisions for yourself. We can provide you with suggested menus, recipes and grocery shopping lists.

Follow the link to learn more about our nutrition counseling services.

Tuesday, July 13, 2010

Reaching Your 50 -to-60

A BMA workout usually lasts 60 minutes. The first 50 are spent stretching, straining, and squeezing. You connect, contort and groan. You breathe in, build up and break down just so you’re ready for what’s coming next, what matters most—the 50-to-60—also known as the last 10 minutes of the workout. Wherever you finish your 50-to-60 this time will be where you start your 0-50 next time. In other words, today’s finish line will be the starting point of your next workout. The 50-to-60 zone is your maximum, your highest level of performance, your very best. This is where growth occurs—physical, mental, emotional or even spiritual—it’s your choice.

You can’t reach 50-to-60 without going through the first 0-50. The first 50 minutes is a peeling away process that exposes integrity. Are you checking out during the first 50? If yes, chances are you aren’t hitting your 50-to-60. How you show up in that 50 minutes is a good indicator of how you show up in your daily life. This doesn't mean you have to reach a new summit with each workout, it just means you are going somewhere you haven't gone before.

The first 50 minutes is important because it unveils integrity. Are you just going through the motions to satisfy your ego, the trainer, or the environment? Use the tools in your tool belt to get you through: awareness, connection, consciousness.

Tuesday, July 6, 2010

Tips and Tricks to Keep You Fit

Summer is around the corner and there’s some great incentive to get in shape with beach vacations and summer activities on the horizon. It's time to really buckle down and get it in gear. BMA is excited to offer these tips for prepping for everyone’s favorite season.

Commit Yourself. Make a pledge to up your exercise ante. For best results, try to do about 40-50 minutes of cardio per day, four to five times per week, before or interspersed with strength training. If you want to do more than this, just make sure you give your body at least one day off per week to recover. Don't skip the weights -- resistance training is one of the quickest ways to get more toned and build muscle, and for every pound of muscle you add to your frame, your metabolism burns an extra 50 or so calories per day (enough to prevent a five-pound per year weight gain). Grab a partner if you can—studies show people who have workout buddies experience some of the best results. BMA offers the Buddy Package where you can share a personal training session with a friend or two and get up to 20% off!

Fit it in! Many complain there is not enough time in the day for exercise. If your day is one big juggling act, then split your workout time into two, three or even four mini-workouts. Research shows you'll burn the same amount of calories whether you break up your workout or do it all at once. You can do a brisk 10-minute walk before work, climb your office stairs for 10 minutes at lunchtime and have a dance party in your kitchen while making dinner.

Switch it up.
Don't do the same routine every single time you hit the gym. In fact, try to alternate different types of cardio on alternating days. Implement interval or circuit training for rapid results. Add yoga, dance, kickboxing or Pilates into your regimen a few days a week. Even a brisk walk will give you significant benefits—for every mile you walk, you will burn 80-100 calories, nearly the same as if you ran the same distance.

Get Outdoors! The weather is getting nicer, so no excuses. Get out there and enjoy it.Pick an activity that feels like play, and throw yourself into it. Whether it's tennis, golf, surfing, hiking, roller skating or just walking on the beach, add some outdoor activity into your routine to supplement your cardio and resistance training. Having a variety of activities will ensure that you can do something regardless of the weather or time of day. Plus, it's an easy way to get your daily dose of vitamin D.

Hydrate, Hydrate, Hydrate. Water fills you up, curbs food cravings and flushes the toxins out of your system. We've all heard the adage about 8-10 glasses of water per day, but don't forget to factor in extra for your workouts. Mix it up by drinking green or white tea, both of which are reported to boost your metabolism and burn fat. Really watch the juices, sodas, and alcohol, due to their high sugar content.

Up Your Fiber Intake. A high-fiber diet can lower your caloric intake, while making you feel full and less deprived. Experts state that fibrous foods promote weight loss in myriad ways: they require more chewing and thus slow down eating, speed the passage of food through the digestive tract, and boost satiety hormones. Try to eat 45 grams per day. Some high fiber foods include oatmeal (try steel cut rather than instant), grapes, black beans, lentils, apples, pears, baked beans and peas.

Snack Healthy. Throw away the candy and chips, and replace them with raw vegetables like carrots and celery, or apple slices, raisins and the like. Nuts and seeds are excellent choices as well, as they are rich in omega-3s and arginine, and very satiating. Other good choices include almonds, hazelnuts, peanuts and pistachios, as well as watermelon, sunflower and pumpkin seeds.

Sleep it Off. Make sure to get a good night's sleep. Studies link adequate sleep with better control over the body's "hunger hormones." Also, working out without enough sleep is almost as bad as not working out at all, so get your Zs in.