Ray Vargas | ISOTONEX High Intensity Training http://rayvargas.posterous.com Serving the San Jose, CA area posterous.com Sat, 28 May 2011 11:56:00 -0700 Those Frustrating Scale Numbers http://rayvargas.posterous.com/those-frustrating-scale-numbers http://rayvargas.posterous.com/those-frustrating-scale-numbers

Most people who are trying to lose weight often become frustrated by the number that is displayed on the scale.  As a personal trainer I use the scale ONLY as a tool to determine  body composition.

Those Frustrating Scale Numbers! by Certified Fitness Trainer Ray Vargas

You do this by multiplying a person’s body fat percentage by the weight measured on the scale.  The fat mass number is then subtracted from their body weight, thus giving the individuals lean mass, which is the muscle, water, and internal organs of the body.  For example, two females that are 5’6 and weight 135lbs can look very different from each other, even to the extreme of being polar opposites.  One might have a body fat percentage of 33%, while the other might have a percentage of only 22%.

The individuals whose weight will fall the most significantly on the scale are those individuals that are obese.  Generally as body fat percentages go for males, 10% and under indicates very lean, 11-15% indicates a lean individual, 16-20% is average, and 20% and higher is considered obese.  For women, the following percentages are used: 20% and under indicates a very lean individual, 21%-25% indicates a lean individual, 26%-34% is average, and 34% and greater is considered obese.

A qualified personal trainer can check your body fat percentage with a skin caliper and will be able to calculate your fat mass.   A realistic goal for most people is to lose 3% body fat in 4-6 weeks.  This is done without starving the body, and by being on a rigorous exercise program.

So get your body fat percentage and lose weight by the test, not the scale!

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

 

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Wed, 25 May 2011 20:17:00 -0700 How to Make Fitness Easy Everyday http://rayvargas.posterous.com/how-to-make-fitness-easy-everyday http://rayvargas.posterous.com/how-to-make-fitness-easy-everyday

Experts recommend working out 45 minutes or more for weight loss and fitness.  But if you’re like most people, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

You can still exercise–you just need to sneak in activities in resourceful ways.  The idea is to keep moving.  If you find that talking to a fitness pal is best for you while you exercise, use your cell phone to keep in touch with your fitness buddy.  Is high intensity music a motivator for you?  Grab your iPod and turn it up!  Find whatever works for you and just move.  Park half a mile from the mall and walk.  Take the stairs instead of the elevator. Those little, itty-bitty things add up.

Every Stolen Moment Adds Up

In a landmark study conducted at the University of Virginia,exercise physiologist Glenn Gaesser, PhD, asked men and women to complete fifteen 10-minute exercise routines a week.   After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger.  Their strength,muscular endurance, and flexibility were equal to those of people up to 20 years their junior.

How to make fitness an every day part of your life by Certified Personal Trainer Ray VargasIn yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts.   “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.

While not a replacement for a regular fitness routine, breaking exercise into small chunks on your over scheduled days is a great way to get the ball rolling towards making major lifestyle changes and also can also keep your confidence up.  Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty.  If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’   Yet as long as you make some effort each day, that motivates you onward.  Success breeds success.”

Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.  Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.”   You don’t have to do them all in one day; select what works for you.

  • Travel with a jump rope in your car – this oldie but almighty goodie is a great way to burn extra calories quickly and takes up virtually zero space.  Start with jumping as long as you can until you break the pattern.  Rest for 30 seconds to 1 minute and repeat.  20 minutes of this routine can easily burn 200 calories if you give it full effort.
  • Use your boss as your accountability coach – Find an enjoyable route near your work and map the distance out in your car.  Walk or run the course during lunch hour and tally your total elapsed time. Then try to reduce the total time its takes to complete the pre-determined distance by 5 seconds each day.  If the boss is waiting for your return; you are likely to put a little extra hop in your step.
  • Play with your kids – if you watch little kids at play; you will notice they are always moving.  Jumping, running, hopping, dancing and smiling are part of their regular activities.  This is natural movement at its best.  Turn your family time into a calorie burning experience by mimicking and getting active with your family at playtime.

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Tue, 24 May 2011 08:38:00 -0700 Move It To Lose It http://rayvargas.posterous.com/move-it-to-lose-it http://rayvargas.posterous.com/move-it-to-lose-it

Let’s face it. We all want to be healthy.  We all want to be beautiful, inside and out.  We are also terrified of those high insurance premiums that are getting higher by the day.  So how do we get so healthy that we glow with vitality and a healthy, happy attitude?

Physical exercise is hugely beneficial because it helps maintain and improve your health from a variety of diseases and premature death.  It also makes you feel happier and increases your self esteem so that you are less likely to fall prey to worried about your health or your appearance.   Exercise has also been shown to make a person with an active lifestyle live longer than a person who doesn’t.

Hiring a personal fitness trainer is certainly an option to help you get your fitness levels where you want them, but you can also sneak in some healthy movements just be being more aware of how you move your body around all day long.  This is not a new idea, but just parking your car at the far end of the parking lot when you are going shopping at the mall can get some much needed walking in.  Or how about parking near a store that you have no intention of shopping in, but must pass through to get to the other side of the mall?  You can get very inventive with your movements once you begin to pay attention to just how efficient you are at saving yourself some steps!

The best exercise plan should have cardiovascular and weight training exercises, and for this you will probably need a gym membership unless you have some great exercise equipment at home already.  You know the equipment that is currently being utilized as a clothes hanger?

I suggest you call your local gym and speak with a fitness professional about your health and weight concerns, find a solution that you can afford and that you are excited about doing and then get busy. And if you have significant health concerns, be certain to consult your doctor before beginning any strenuous exercise or weight loss regimen.

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Mon, 23 May 2011 19:53:00 -0700 Quick and Easy Home Workouts http://rayvargas.posterous.com/quick-and-easy-home-workouts http://rayvargas.posterous.com/quick-and-easy-home-workouts

If you are busy, not able to get up early morning or have no time to drive to the gym just follow this 20 minute home work out to help you build some momentum and get active.

This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body:

  1. Jog in once place for three minutes.
  2. Jumping Jacks: 25 repeats. When landing, bend your knees slightly and land on the balls of your feet to reduce the impact on knee joints.  The goal should be to make no noise with your feet when landing.
  3. Crunches: 15 repeats. Lie flat on your back with your knees bent.  Place your hands behind your head with elbows pointing outwards.  Support your neck with your hands.  Keep your neck in a straight line with your spine.  Flex your waist to raise the upper torso from the mat.  Lower yourself until the back of your shoulders touches the mat.  This works your rectus abdominis.
  4. Hip Bridges: 10 repeats. Lie on your back.  With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee.  The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface.  Hold this position for two seconds.  Squeeze your gluteus (butt muscles) and then lower yourself.  You are now working your lower back, hamstrings and gluteus.
  5. Steps Ups: 1 minute. You will need a stepper, bench or stool for this exercise.  Place 1 foot on the raised platform and power up through the heel of the raised foot until you are standing in a 1 leg balanced at top the platform.  Drop the back leg to start position and then switch the upper leg and repeat.  Alternate back and forth between both legs throughout the duration of the 1 mintue.  This quick exercise will work your hamstrings, gluteus and quads.
  6. Reverse Crunches: 15 repeats. Lie on your back with your hands on your sides.  Keep your knees bent.  Bring your knees towards your head, till your hips come slightly off the floor.  Hold this position for a second, and then lower your knees.  This exercise works your lower abs and obliques.
  7. Mountain Climbers: 1 minute. Start in a high push-up position and begin runinng in that position, supporting your upper body with the palms of your hands.  Keep your back straight.  The goal should be to keep your hips as still as possible while performing this drill.  You are working your triceps, deltoid muscles, gluteus, quads, hamstrings, and calves.
  8. Pushups: 15 repeats. You probably don’t need much direction for this one!  You are now working your triceps, deltoids and pectorals.  Can be preformed on the knees or in standard position – both are effective.
  9. Squat Thrusts: 1 minute. Stand straight.  Now, drop to a crouch position.  Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then  stand up straight.  You are working your arms, chest and lower back.

Cool down by walking around, till your heart rate starts getting back to normal and make sure to take at least 5 minutes or so to stretch at the end.

1 minute rest is often needed in between sets, however if you feel fit enough you can shorten these breaks and cycle through this workout multiple times.

Proper form is always of the utmost importance to avoid injury.  Do not hold your breath  and always avoid jerky movements.  Remember to sip lots water during the workout.

Make it a great week everyone!

 

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

 

 

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Fri, 20 May 2011 04:11:00 -0700 How to Jumpstart Your Healthier Lifestyle http://rayvargas.posterous.com/how-to-jumpstart-your-healthier-lifestyle http://rayvargas.posterous.com/how-to-jumpstart-your-healthier-lifestyle

Spring is here, the weather is wonderful and it is time to get outside and jumpstart your healthier lifestyle program.Back Attack on TRX - Ray Vargas, Certified Personal Fitness Trainer, San Jose, CA

Ask yourself this?  How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?  It is just too easy to snuggle down into that pillow and tell yourself that you will get out and take a walk after dinner.  Or… you will get up in time tomorrow.  Definitely too easy!

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit.  What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.  (There is a reason that phrase is part of our lexicon.)

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you.  When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are transforming your body into a fat burning machine.

In other words, proper eating habits plus exercise equals a better body composition, physical strength, increased aerobic capacity and overall fitness and health.  Each time you engage in “isolation” resistance training with weights (yes ladies this is great for you too), your body responds by adding LBM (lean body mass) This extra lean body mass upgrades your body’s capabilities to burn fat throughout the day and night.  During your weight training sessions, concentrate on the quality of the movement.   More is not always better; better is better!!

I recommend engaging in regular cardiovascular exercise four times per week for a minimum of 45 minutes per session and resistance training four times per week for at least 30 minutes per session.  This balanced approach provides a one-two punch, incorporating aerobic fat burning cardiovascular exercise to burn fat and reduce inches all over your body.

Here’s a sample exercise program that may work for you:

  • Warm Up: Five minutes of light aerobic activity (bike, treadmill, rowing machine, etc.) – this is intended to increase blood flow and lubricate / warm-up your tendons and joints.
  • Dynamic Warm-Up: Begin your time on the weight room floor with dynamic movements like walking lunges, jumping jacks, side lunges etc.
  • Choose 3 of your favorite dynamic movements and execute 2 sets of each: Begin with doing these sets for timed intervals of 30 seconds, then work your way up to 45 seconds or 1 minute.
  • Resistance Training: Train all major muscle groups.  One to two sets of each exercise.   The key to burning more calories on the weight room floor is not resting longer than 45 seconds between sets.
  • Aerobic Exercise: Pick two favorite activities, they could be jogging, rowing, mountain biking or trail running; whatever fits your lifestyle.
  • Stretching: Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations.  Depending on your initial fitness level, you should expect the following changes early on.

  • From one to eight weeks — Feel better and have more energy.
  • From two to six months — Lose size and inches while becoming leaner.  Clothes begin to fit more loosely.  You are gaining muscle and losing fat.
  • After six months body composition has changed drastically and you begin to really start shedding those pounds.

Once you make the commitment to exercise several times a week, don’t stop there.  You should also change your diet and/or eating habits.  Try creating some new eating and nutrition habits by doing the following:

  • Eat several small meals (optimally four) throughout the day.
  • Make sure every meal is balanced – incorporate palm-sized proteins like lean meats, fish, egg whites and 99% FF ground turkey, and fist-sized portions of low glycemic complex carbohydrates like quinoa, yams, brown rice, oatmeal.   Also add fist-sized portions of vegetable and fruits.
  • Include small amounts of “Healthy Fats” like almonds, olive oil, and almond butter in every meal.
  • Keep saturated fat (bad fat) intake as low as possible.
  • Limit even healthy fat intake to the proper amount PER MEAL.  Too often people think just because they are consuming “healthy fats” (i.e. almonds, avocado, flax seed) that they can consume as much as they desire.   As with anything, this can be too much of a good thing.

Hope these tips helps in your pursuit of health and happiness.  Remember, its not about perfection ~ its all about consistency.

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Wed, 18 May 2011 15:35:00 -0700 Procrastinators Unite! Tomorrow.. http://rayvargas.posterous.com/procrastinators-unite-tomorrow http://rayvargas.posterous.com/procrastinators-unite-tomorrow

The key to long-term success is focusing on today. Every day of every week, you must strive to improve and re-align yourself with your current goals. At ISOTONEX we use the phrase “Get 1% better each day.”

The goal is to start each day with a clean slate and make last week a thing of the past because that’s exactly what it is – the PAST. Forget about what you did wrong or did not accomplish. If you tried your best; the week was a successful one – regardless of the outcome. Start every day with a fresh attitude and continue to strive for greatness.

ISOTONEX is all about our clients’ success both in and out of the weight room. We take the business of obtaining long-lasting results very seriously and aim to continuously propel all of our clients to the next level in life.

On that note, I would like to share a thought provoking passage from Charlene Summers. The message is simple, but a powerful reminder to seize control of your life:

Successful People Make Decisions:

“It’s your life. You decide what you’re going to do with it. If you don’t run your own life, someone else will. You’re in control of your life to the degree that you make decisions. To control the outcome of anything, you control the action at the point of decision-making. If you let others make decisions for you, you give up control. When you control the decisions, you control the actions. Take charge of your life, so there is no longer a need to ask permission of others. When you ask permission, you are giving someone veto power over your life. Only you are responsible for your life. Take control and start making those decisions.”

The simplicity of success lies in your ability to develop good habits and eliminate excuses. It is imperative to prepare for challenges because success will always be connected to your actions. Everyone gets knocked down from time to time, however there is no failure when you are making your own decisions and growing from the experiences.

Make short-term goals and push towards them constantly. Move ahead boldly and confidently with hard work and persistence. Believe that you can overcome whatever lies in your path.

If there is some area of your life that needs attention; ACT NOW and be sure to invest the time and energy needed to fortify your mindset with strength, power and BELIEF.

Like a stick of dynamite, you can blast through any obstacle in your path.

T.N.T=Today Not Tomorrow!

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Mon, 16 May 2011 15:29:00 -0700 ISOTONEX Client Spotlight – Katie http://rayvargas.posterous.com/isotonex-client-spotlight-katie http://rayvargas.posterous.com/isotonex-client-spotlight-katie

To help with real life visualization and encouragement, I love to share a “Client Spotlight” award. I hope the stories are motivating, inspiring and help you to visualize yourself celebrating the same level of success!!

The individuals who earn this title will also receive one FREE week of personal training as additional bonus for all of their hard work and dedication.

CLIENT SPOTLIGHT – Katie

The Journey: I began working together with Katie early last summer, as she was set on improving her overall health and fitness. As a young professional looking to grow her career, including a recent move to California, Katie endured the stress that comes along with change. She describes her past weight gain as a result of “convenient food choices” and “not finding time to consistently work out.”

The Moment: “As a birthday present to myself, I decided to sign up with Ray and incorporate the ISOTONEX program into my busy schedule. I knew I needed a more constructive outlet for handling stress.”

The Decision: “Growing up I was always very active and involved in sports. However, as a young professional out of college, my focus changed and I found myself working long hours – neglecting my health. My goal was simply to get back to being an athlete!”

Results: Katie recently completed her first 16-week ISOTONEX program. “I definitely feel stronger, healthier, and have a lot more energy!” As of December 2008, Katie has lost a total of 51 lbs and 4½% body fat!

“I can’t even describe how great I feel, it’s truly AMAZING! I’ve already started another 16-week program and I’m looking forward to reaching my final goal!”

Most Rewarding: “People have come up and told me that I’ve inspired them.”

Katie’s Tips: “I truly believe that the journal is critical in holding yourself accountable! A friend of mine has a trainer who does not require his clients to keep a journal, which definitely allows for ‘slip-ups’. In my opinion, if a client is serious about improving their overall health and has made the financial commitment, then it’s important to implement the ENTIRE program!”

Congrats Katie!

To see more of Katie’s story and many other success stories just like hers, please visit this page.

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Sat, 14 May 2011 08:25:00 -0700 Spring Fever & Staying Positive http://rayvargas.posterous.com/spring-fever-staying-positive http://rayvargas.posterous.com/spring-fever-staying-positive

Spring season is in full force with summer rapidly approaching! Yes, it’s that time again to start planning for family vacations, time at the beach with friends, and preparing for the warmer weather.

As we all know, the country is currently in some tough economic times. These circumstances affect us all in various ways. However, that does not mean we have to put the summer of 20011 on hold until the tide turns.

Often we are not able to choose many of the challenges we will face in this life, but we can choose how we will address them! A can-do attitude is a MUST to make the dreams of your life become a reality!

“Your Attitude determines your Altitude” - Zig Ziglar

While I always give motivational talks and pump my clients up, moreover my goal is to help establish clarity for them both in fitness and in daily life. By providing clear life coaching advice, I help people move forward methodically towards exactly what they want in life in-spite of all the “bad news” we are constantly bombarded with every day.

One tip I often suggest is to use the current conditions of the economy to realign goals and get back to basics. Ask yourself, “What do I love to do?” and focus your energy towards your passions. Find the good opportunities that still exist everyday all around each of us.

“Every decision you make – every decision – is not a decision about what to do. It’s a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do.” – Neale Donald Walsch, Author of Conversations With God

Think positive: Our on-going belief systems are the most important resources we have draw upon in tough times and will either help us to stay strong or can completely break us down. It is important to nurture your own spirit, keep your faith and always have a strong internal sense of purpose. Let’s face it personal and professional challenges are a fact of life.

Attitudes can spread like a forest fire out of control, it’s important to extinguish the bad ones and replace them with optimistic can-do attitudes – and to do so without delay! Every great accomplishment begins with a dream. Our dreams form our vision, our vision establishes our beliefs, and our beliefs determine the actions needed to accomplish our dreams. This chain of events allows us to take charge of our destiny. (Paraphrased from the Blue Angels)

Condition Yourself for Battle

During stressful times people neglect their physical health and emotional needs, which often results in decreased performance, chronic health problems, depression and a general state of “burnout.” Like a jet aircraft or any other precision machine, we all require care and maintenance to be dependable, emotionally sound and to live an inspired meaningful life – today and in the future.

Making it in today’s society requires you to be at “your” very best and to be ready to seize the next opportunity that will come your way. Sustaining peak performance involves physical fitness, optimal nutrition along with taking the time to rest, reflect and recharge our batteries. It also requires dedication, hard work and training. Visualize yourself on top regardless of the obstacles that lay in the way.

Success requires addressing the “what ifs” before they occur and being prepared to take proper action should a problem arise. Another very important key is to have clear established goals because with them in place it has been proven that chances of success are six times greater, efficiency is increased, and unnecessary guesswork that can lead to unwise decisions and wasted time / effort is virtually eliminated.

The struggle never ends!! However with great conditioning, belief in yourself, along with perseverance and determination you will win! Once you rise to the call of one challenge; you will prepare yourself to rise to the call of another. Soon you may even grow to savor the process and ultimately the person you will have become.

“The test of character is not persistence when you expect a light at the end of the tunnel. The true test is performance and persistence when you see no light coming and still keep moving forward.” – James Arthur Ray

To help with real life visualization and encouragement, I take great pride in celebrating the ISOTONEX “Client Spotlight” award. These stories are truly motivating, inspiring and showcase clients who are going for greatness in their lives!!

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Thu, 12 May 2011 08:20:00 -0700 ISOTONEX Client Spotlight – Polly http://rayvargas.posterous.com/isotonex-client-spotlight-polly http://rayvargas.posterous.com/isotonex-client-spotlight-polly

To help with real life visualization and encouragement, I take great pride in celebrating the ISOTONEX “Client Spotlight” award. These stories are truly motivating, inspiring and showcase clients who are going for greatness in their lives!!

The individuals who earn this title are clients who are motivated to follow the program with great diligence, perseverance, and always show-up with a positive attitude towards working hard throughout their sessions. They also possess a great willingness to change old lifestyle habits; replacing them with a new healthier way of life.

“Spotlighted Clients” will also receive one FREE week of personal training as additional bonus for all of their hard work and continued dedication.

CLIENT “SPOTLIGHT” – Polly

The Journey: “I’ve been a Gold’s Gym member for well over a decade and in that time I have observed dozens of trainers. With a personal background in physical therapy, I was never convinced any of them could teach me anything useful or truly take my training to the next level. Then I observed Ray with his clients.”

The Moment: “I saw him training a client on the Smith machine. I wanted to do that exercise! Ray taught me and suggested I might appreciate a couple of sessions to liven up my training a little.”

The Decision: “I was getting bored with my routine, and I was excited to try Ray’s creative, high intensity, core-training approach. The first day, I thought I was going to DIE, and so did a lot of other people in the gym! Well, a couple of sessions were NOT enough! Working out the Ray-Way has become something I don’t want to do without!”

Results: “In four months time I lost 5% body fat, 13 inches and 11 pounds.”

“I am totally stoked every day at my progress. I can run with my dog while maintaining a healthy heart-rate making the whole experience so much more enjoyable. I have increased endurance, and I’m stronger and more agile while snowboarding and mountain biking.”

Most Rewarding: “I feel like a Barbie every morning in the closet! Everything fits. Pants I haven’t worn comfortably in quite some time are slipping on without the standard gymnastic routine. In addition, I’ve taken several pairs of slacks to the dry cleaner for tailoring, one pair I’ve had to take in twice!

Polly’s Tips: “Ray has access to make a difference in your body just two or three hours a week, if you’re lucky. It is imperative that you stick to the program – both nutritionally and physically during the other 165 hours of the week! He’s amazing, but there’s only so much he can do without your steadfast commitment.”

Congrats Polly!

To see more of Polly’s story and many other success stories just like hers, please visit this page.

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Tue, 10 May 2011 08:14:00 -0700 My Big Sur Experience http://rayvargas.posterous.com/my-big-sur-experience http://rayvargas.posterous.com/my-big-sur-experience

One day during a recent training session, a client asked me if I ever ran a half marathon?  When I told her that I “had never run” in an organized event, she was surprised. Her response sparked some interesting thoughts within me. So much so, that I started periodically looking into races online.

Like most people, I thought twice about pushing my body in a new direction, so I did not sign up for any thing right away. It had been several years since I ran any type of distance, but I wanted to unlock the mystery of what was holding me back from registering for a race. At that point, the thought of doing a “distance run” was beginning to intrigue me more and more. The athlete in me wondered, ‘What could I still do out there? Could I run 5 miles still? How about 10?

Within a day or two of those thoughts, a friend approached me at the gym inquiring if I had ever heard of the ‘Big Sur’ Marathon?? He proceeded to inform me that ‘Runners Magazine’ rated it one of the Top 3 Marathons in the county. A light bulb went off in my head that this was the race for me.

As my first action step, I went home to do some research on the race and I was intent on signing up. Disappointment hit when I discovered the full marathon was already sold out. After searching the website, my hope grew again, when I noticed there was still an opportunity to sign-up for a 21 mile run on the same day and course. Without hesitation, I immediately signed up for that event.

Now I had four months to get ready!! Talk about a reality check, I hadn’t run more than 3 miles in several years. In my last newsletter, I shared an article titled “Burn Your Boats” by Robin Sharma. One section of that article reads:

“Who you truly are only surfaces when you place yourself in a position of discomfort and you begin to feel like you’re out on the skinny branch. Challenge serves beautifully to introduce you to your best – and most brilliant – self.”

It was in the spirit of this article, that my intention then became closing any option of retreat. Determined to hold myself accountable; I published my intentions on my website and started spreading the word to clients and colleagues. Disappointing my clients was not an option, I had to demonstrate the same effort and dedication that I ask from them on a daily basis. I realized that to get the best out of others; I had to get the best out of myself.

With this mindset, I devised my game plan to complete this 21-mile distance using the tips on “goal setting” in the previous newsletter.

Again those tips are as follows:

  1. A well organized Plan of Attack with tangible, incremental steps to success.
  2. Laser-like focus for the tasks at hand.
  3. Constant re-evaluation of progress with short-term bench marks of success.

First on the list was a 10K in Campbell. Training began and was better than expected at the start. It remained on target until I was literally side lined with the flu two days before and could not run that race.

Onto plan B. Next on the list was a 10k in Los Gatos. Again training was on target until I injured myself trying to do an acrobatic move at the gym. Let me just put it this way, the handstand was fine; it was the dismount that was the problem! The result was a deep muscle contusion and nerve injury to outside of my left leg. On the positive side, I knew that running would not further exacerbate the injury. It was just something that needed time to heal. With that said, it made each step of running very uncomfortable.

Another adversity that I needed to overcome and admittedly the thought of using the injury as an excuse to back out briefly crossed my mind. When doing my best to justify this possibility within myself, the one thing that kept appearing into my thoughts was the following quote:

Champions do their best even when no one is else looking.

This was very powerful for me because I knew that I could still run the race. Therefore, I wanted to conquer that natural tendency to avoid the unknown. Something was holding me back and I wanted to overcome that feeling. The risk had to be taken. Choosing the safe route was not an option! Therefore, I was back to training the next day.

After one month, my first milestone in training was completion of the Los Gatos 10k (6.21 miles) in 54 minutes. Although, only a stepping stone to the larger goal; I proved to myself that I could complete a specified distance and my injury did not stop me! From there, I increased my weekly training runs incrementally: 8 miles, 10 miles, 12 miles and so fourth. Each time, I hit a new threshold of pain and discomfort. I seriously began to wonder if I would be able to complete the 21-mile distance.

At 210 pounds, I do not exactly have a typical long distance runner’s physique, nor do I consider myself to be a “runner.” Rather I prefer to think of myself as an “athlete who can run.” Nonetheless, the 21-mile run was obviously a worthy adversary not to be under estimated and I knew I could not back away from the challenge that lay ahead.

As the race approached, I began doing some more detail research on the course. Reading, “The Big Sur Marathon is 26.2 miles of the most beautiful coastline in the world – and, for runners, the most challenging.” (Big Sur). The tag-line for the race is as follows: “Beautiful as it is brutal.”

The race began at 6:30 in the morning, and required catching a designated bus at 4:45 in the morning that would take the runners on a 45 minute drive to the starting line. Predicted temperatures were in the 40’s and some year’s head winds have reached speeds 40 miles per year. In fact winds are such a factor on the course, there is a point in the course named “Hurricane Point” or referred to by runners as “Huri-Pain Point” which involves a 700 ft ascent over the course of 2 miles. It’s straight up the whole time.

The day finally arrived, and in the end I achieved my goal by completing the run in 3 hours and 53 minutes. ‘Big Sur’ delivered all it advertised and then some. The course was both extremely beautiful and challenging at the same time. The course produced on its promise of ‘pain’ when 18 miles in, I experienced some severe cramping in both of my hamstrings. This drastically slowed my pace for last 3 miles, but determined to reach my goal I was able to keep moving.

The beauty of the coast and the sense of accomplishment crossing that finish line made it all worth it! It was so revitalizing to overcome the obstacles that were presented along the way. As a fitness professional, this feeling of joy, sense of accomplishment and rejuvenation are what I aspire each of my clients to experience.

My hope of sharing this story is to inspire you to conquer the unknown. I encourage you to get outside your comfort zone, set goals for yourself and accomplish them. My wish is that somehow this story inspires you to seek your full potential and to discover, health, happiness and harmony along the way!

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Sun, 08 May 2011 15:10:00 -0700 Navy Seals Motivation http://rayvargas.posterous.com/navy-seals-motivation http://rayvargas.posterous.com/navy-seals-motivation

This is one of my favorite quotes and I wanted to share it with you.

“I will never quit. I persevere and thrive on adversity. My nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.”

 

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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Fri, 06 May 2011 07:53:00 -0700 ISOTONEX Client Spotlight – Josh http://rayvargas.posterous.com/isotonex-client-spotlight-josh http://rayvargas.posterous.com/isotonex-client-spotlight-josh

To help with real life visualization and encouragement, I love to share a “Client Spotlight” award. I hope the stories are motivating, inspiring and help you to visualize yourself celebrating the same level of success!!

The individuals who earn this title will also receive one FREE week of personal training as additional bonus for all of their hard work and dedication.

CLIENT SPOTLIGHT – Josh

The Journey: “I am a student in high school that has played both football and volleyball for school. Although I am an athlete that has made All-League in volleyball and has a black-belt in Kung-Fu, I was relatively new to weight training. I began lifting weights at school for football, but discontinued during the year due to gym hours of operation.”

The Moment: “To keep up the weight lifting, I began going to Gold’s Gym. My mom wanted me to learn proper form for weight training so she scouted out all of the trainers at the gym. Her first choice was Ray, who turned out to be the best trainer.”

The Decision: “After working out with Ray for a few sessions, I became addicted to his unique style of training. His fast-pace, plyometric / weight training workout had me gasping for air and dragging after every work out. Even for football, I had never trained weights as hard as I had with Ray. I felt the sorest I had ever felt and felt pains in muscles I never knew about! It was after this that I knew Ray’s training would give me the best results and help me attain personal goals that I set.”

Results: “Ray’s expertise has improved my diet, lowered my body fat, and increased my muscle significantly. Meals such as a cheese pizza and soda have been replaced by grilled chicken with vegetables. With my busy schedule as a student athlete and only two available hours for cardio each week, Ray has still managed to reduce my body fat from 17% to a respectable 12%. Most importantly, my leg press has tripled in weight to over 600 pounds and my bench press has increased by 80 pounds! All these results have been reached in about a year and a half’s worth of time on only one session a week of training with Ray!”

Most Rewarding: “Ray’s training has given me results that I once only dreamed about. He has delivered results that everyone notices. Even my biggest critic, me, can even notice big changes in the weights that I can lift and the way my body looks. My results have earned me the respect from my peers and many of them often question me in detail about my weight training program or how often I go to the gym. Although weight lifting results are mainly based on an individuals effort, I know that without Ray, I would be nowhere near where I am today.”

Josh’s Tips: “Although Ray’s suggestions may seem trying at times, following them exactly is truly the only way you can reach your goals. His tips often require sacrifices, but in the end, I’m sure that you will be happy with the results. As long as you take everything Ray says to heart, I guarantee you will reach your goal!”

Congrats Josh!

To see more of Josh’s story and many other success stories just like his, please visit this page.

Ray Vargas, Certified Personal Fitness Trainer

ISOTONEX High Intensity Training & Sports Nutrition

Serving the San Jose, CA area

Telephone: 408-506-2209

Schedule a consultation here

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