http://www.cravepersonaltraining.com/blog/rss/feedsFitness Made Simple. Strength Training. HIIT Cardio. Core & Sculpting. Mobility/Stretch. Nutrition. All under one roof, done custom for you!Tue, 28 Apr 2026 14:06:32 -0700http://www.cravepersonaltraining.com/blog/post/3-simple-steps-to-start-losing-fat-getting-stronger-and-adding-years-to-your-lifehttp://www.cravepersonaltraining.com/blog/post/3-simple-steps-to-start-losing-fat-getting-stronger-and-adding-years-to-your-life If getting healthier feels overwhelming, you’re not alone. The fitness industry loves to overcomplicate things—but the truth is, results don’t come from doing everything… they come from doing the right things consistently. At Crave Personal Training, we focus on simple, sustainable habits that actually move the needle. If you’re ready to feel better, lose fat, and build a body that supports you for years to come, start here: 1. Commit to 10,000 Steps a Day Before you worry about intense workouts, start with movement. Walking 10,000 steps a day is one of the most underrated fat-loss and longevity tools available. It’s low impact, accessible, and incredibly effective at: * Burning calories without stressing your body * Improving heart health * Supporting metabolism and fat loss * Reducing stress and boosting mood For many people, this alone is a game-changer. How to start: * Track your current average steps for a few days * Increase by 2,000–3,000 steps at a time * Add walks after meals, during calls, or in the morning sunlight Consistency beats intensity here. You don’t need perfection—just progress. 2. Eat 100 Grams of Protein Daily If fat loss is the goal, protein is non-negotiable. Most people—especially women—are dramatically under-eating protein, which makes it harder to lose fat, maintain muscle, and feel satisfied. Getting 100 grams or more per day can help you: * Preserve and build lean muscle * Stay fuller longer (fewer cravings) * Support metabolism and recovery * Improve overall body composition What this looks like: * Aim for 25–35g of protein per meal * Include sources like eggs, chicken, fish, Greek yogurt, protein shakes, or lean beef * Build your meals around protein first, then add carbs and fats You don’t have to be perfect—just intentional. 3. 15 Minutes a Day: Stretch, Move, and Get Sunlight This is the habit most people skip—and it’s often the one they need the most. Just 15 minutes a day of stretching, mobility work, and sunlight exposure can: * Improve joint health and reduce pain * Support recovery and prevent injury * Regulate your sleep and hormones * Boost energy and mental clarity Think of this as your daily “reset.” Simple routine: * 5 minutes of light stretching (hips, hamstrings, shoulders) * 5 minutes of mobility or gentle movement * 5 minutes outside in natural light (walk, breathe, unplug) It doesn’t need to be complicated—it just needs to happen. The Bottom Line You don’t need a complete life overhaul to start seeing results. Start with: * 10,000 steps a day * 100 grams of protein * 15 minutes of movement sunlight Do these consistently, and you’ll start to keep the scale at bay while you change habits that have kept you from being in the body you dream about —PLUs, you’ll feel stronger, more energized, and more in control of your body. At Crave, this is the foundation we build from. Because real results don’t come from extremes—they come from habits you can actually sustain. ⸻ If you want help turning these habits into a personalized plan, we’re here for you. – Crave Personal Training 714-293-0406Tue, 21 Apr 2026 01:57:00 -0700http://www.cravepersonaltraining.com/blog/post/stop-poisoning-your-familyhttp://www.cravepersonaltraining.com/blog/post/stop-poisoning-your-familyLet's clean out your kitchen.... What things you should always keep in your house and what foods you may need to throw out and never buy again. As you may know RFK Jr. has been confirmed as the U.S. Secretary of Health and Human Services. And no, this is not a political email but what does this mean for America and for your family? RFK Jr. has pledged to address chronic health issues and reduce corporate influence in health regulation. Banning food additives, eliminating ultra processed foods, and changing guidelines on food labeling. So, how can you take action to make sure your family is making healthy choices today? I did the research to make your life easy and here is a list of foods which may be in your house now that deserve spot in the garbage and a place on the "NO BUY" list for the grocery store. TOSS IT: Froot Loops, Lucky Charms, Cap’n Crunch Mountain Dew, Capri Sun Hot dogs, deli meats, pepperoni lunchables McDonalds, Wendy's, Burger Kings nuggets & fries Act II, Orville Redenbacher's microwave popcorn Go-gurt, Yoplait original artificially flavored yogurts Maruchan, Top Ramen instant noodles Chef Boyardee, Campbell's canned soup or pasta Nature Valley bars, Welch's Fruit Snacks • Why Avoid these foods? Foods high in sugar, high fructose corn syrup or full of artificial dyes and preservatives can contribute to hyperactivity & behavioral issues in kids and can lead to obesity and diabetes. Foods containing nitrates and preservatives are linked to cancer and heart disease. Trans fats, low quality meats or deep fried foods harm your metabolism and create inflammation. Artificial butter is lined with chemicals linked to lung diseases. Artificial colors and flavors can disrupt gut health when eaten regularly. High sodium, MSG and preservatives contribute to heart and kidney problems and disrupt hormones. BUY IT: Eggs *keep some hard boiled for easy snacking Oats, Brown rice, Quinoa to add to any meal for fiber Canned or Dry black beans, chickpeas, lentils for a well balanced meal Low-sugar greek yogurt for protein and taste Hummus with whole grain crackers like Triscuits or fresh veggies Low-sugar granola bars such as KIND or Madegood SkinnyPop Air popped popcorn made with minimal ingredients No sugar-added applesauce by GoGo or Mott's I truly hope this helps you make some smart decisions on your next stop to the grocery store. Taking care of our families health starts with educating ourselves!Sat, 15 Feb 2025 08:07:00 -0700http://www.cravepersonaltraining.com/blog/post/the-power-of-the-top-fivehttp://www.cravepersonaltraining.com/blog/post/the-power-of-the-top-five Success isn’t about doing more—it’s about doing what truly matters. Billionaire investor Warren Buffett popularized a simple yet powerful goal-setting strategy: Write down your top 25 goals, then circle only the top five. The other 20? Forget them. At first, this might feel uncomfortable. After all, those 20 goals still seem important. But that’s the trap—distractions disguised as priorities. When you divide your energy across too many goals, progress slows, and frustration builds. By focusing only on your top five, you give yourself permission to go all in. Whether it’s improving your health, growing your business, or deepening relationships, the key to success in 2025 is eliminating distractions and channeling your energy into what will create the biggest impact. Ask yourself: Am I spreading myself too thin? If so, it’s time to refocus, simplify, and commit to the goals that truly matter. Success isn’t about doing everything—it’s about doing the right things with unwavering focus. This year, choose clarity over chaos, discipline over distraction, and your top five over everything else—and watch how quickly your life transforms.Wed, 29 Jan 2025 09:59:00 -0700http://www.cravepersonaltraining.com/blog/post/unlock-your-back-workshophttp://www.cravepersonaltraining.com/blog/post/unlock-your-back-workshop Tue, 13 Jun 2023 22:51:00 -0700http://www.cravepersonaltraining.com/blog/post/increase-muscle-strength-with-this-15-minute-workouthttp://www.cravepersonaltraining.com/blog/post/increase-muscle-strength-with-this-15-minute-workoutTue, 21 Mar 2023 14:00:03 -0700http://www.cravepersonaltraining.com/blog/post/is-personal-training-a-luxuryhttp://www.cravepersonaltraining.com/blog/post/is-personal-training-a-luxury With all the options out there, it’s easy to debate if a personal trainer is a luxury.Let’s consider that we all respond in unique ways to exercise, diet, and fitness routines so is it any wonder that in order to find the perfect science equation for your body you may need to consult an expert fitness coach? Personal trainers are sought out by those looking for serious and long term results rather than crash 30 day weight loss or dieting just suited for a vacation or event upcoming. A personal trainer is a fitness expert if you stumble upon Crave Personal Fitness in Huntington Beach. The qualified and specialized team of coaches know there way around body transformations and nutrition regimes that give long lasting results and not only transform a client’s physical body but their emotional state. Clients report having more energy, better results in the work place, confidence boosts and increased motivation to stay the course or reach goals beyond their initial goals. Sounds great but why the price tag you ask? Like you pay a doctor not for your time in the office but for their years in education, The same can be said for a certified personal trainer with years of experience and credentials in the science of exercise and nutrition. Along with the expertise you are paying for accountability, motivation, safety and avoidance of injury or possibly rehabilitation of an old injury and personalization which is the key to your success. Boring workouts rarely continue to be followed and random workouts with no science behind them rarely furnish results. Your personal trainer is here to guide you down the perfect path to your personalized results. Injuries can plague you and keep you out of the gym or set you back from your goals but your coach is going to ensure that you are completing all of the exercises safely and effectively and protecting your bones joints and muscles each session. Working out alone can often result in skipping reps or exercises maybe even leaving the gym earlier than planned because you have no motivation or lack interest in performing your set routine. Your personal trainer will provide you motivation and encouragement to complete your workouts with power, necessary intensity, and allow you to take pride in what you are accomplishing. If you consider what the average person wastes on gym memberships they don’t use, weight loss challenges they don’t complete, supplements or fat loss products that never provide… You may reconsider that as low as $40 an hour you are making a very intelligent investment in yourself. This investment will have a return that you can count on so invest wisely my friends and come see us at Crave Personal Training! Wed, 13 Jul 2022 00:22:00 -0700http://www.cravepersonaltraining.com/blog/post/new-year-old-results%E2%80%A6againhttp://www.cravepersonaltraining.com/blog/post/new-year-old-results%E2%80%A6again As we enter 2020, you may find yourself reflecting on your passed resolutions. Were you able to meet your aspirations? If so, amazing! Give yourself a round of applause. If not, you’re not alone. Statistically it is said that 80 percent of New Year’s resolutions fail by February. Is that shocking to you? As a personal trainer of over a decade I have known this for a while because I see if first hand every year. It’s really an unfortunate joke in our industry. We know everyone comes in with the best intentions but more often than not, the goal a client brings to us is not met because they do not stay the course. As trainers we are not given the chance to connect the dots and make the magic happen. It’s not to say life doesn’t get busy but it is to say if you want to be successful this year you need to plan differently than you did last new year. Well, here is how to do it! First, let go of the idea that you will have immediate results that look like someone’s 3 year before and after journey. Focus on the results you will have immediately: 1. You have changed a bad habit for a good one by showing up to all your workouts as scheduled. This year you are stronger for not having made excuses. 2. Perhaps you are sleeping better and experiencing more energy throughout the day by week 2-3 thanks to the extra activity, more expedient metabolism and shot of endorphins you dose yourself with each workout you complete. 3. You know you are making change because your muscles are sore and you can brag to coworkers about how hard it was to walk up a flight of stairs because yesterday was leg day! Now, do you know where your goals came from? Why are they important to you? How would achieving these goals influence your life? If you can’t answer these questions easily, you may need to consider clarifying your goals prior to setting them. Don’t say you need to get in shape because everyone else is doing it and you want to stay status quo. That isn’t going to be enough to get you where you need to be. In fact, you will waste your money and be the 80% statistic I mentioned in the opening. As you continue to fail yourself and not live up to your commitments, the more you condition yourself to this response. Much like exercise; The more you workout the healthier, leaner and more conditioned you become. It’s easier to run when you run regularly. Same scenario when you let yourself down repeatedly. You condition yourself to never follow through. Now you’re in a place of zero confidence in yourself and your own word. Instead figure out what could be improved in your life. What would that improvement do for you and where could it take you? What would be more important then following that improvement to completion? What could derail you and how do you avoid that happening? Next, you must not overwhelm yourself. Nine times out of ten it is WE who derail ourselves with negative self-talk, feelings of being overwhelmed and unrealistic expectations of time spent versus results. Looking at the long road ahead may cause you to feel as though it’s too much, too soon. These factors may cause you to quit before you even start. Take it a week at a time. Plan the workouts and add them to your calendar, they’re non-negotiable, no self-sabotage this time! Show up and give it your best whether that is a lot or a little on that given day. Don’t weigh yourself, don’t look on Instagram at people who make you feel bad, don’t second guess the road you are on, just keep to your schedule. As you strive for your goals, you may become impatient in the process. Perhaps you are not seeing signs of progress, or at least not as fast as you previously expected. You may find yourself reflecting on the pros and cons, and whether the goals are even valuable. This may be a time when you are ready for more. Talk to your trainer or nutrition professional about increasing the intensity or adding a flexible nutrition plan to eliminate some extra calories and give you the edge without feeling overwhelmed. STAY THE COURSE. Jumping to the new next thing is most likely not the answer and just another way to not hold yourself accountable. What can YOU do to create a better result, where do you have more to give or more to work on? If February rolls around and you haven’t found a groove and your motivation is already gone, I hate to say it but I have to be honest: YOU MAY NOT BE READY FOR CHANGE. It is that simple and I see it all the time. Growth isn’t a linear process. You may think you are interested in change, and you very well may be, but are you ready? The chances are, if you’re setting new goals for yourself, you may be hungry for some level of change. Nevertheless, failure to thoroughly consider the corresponding what, when, where, and why may cause you to lack the ability to truly ask yourself if you are currently ready to make the necessary changes. You may find yourself making and taking every excuse in the book that helps you step away from your path. This lack of connection and dedication doesn’t mean that your goals aren’t representative of your dreams, it may simply mean that they are not the goals that matter the most to you at this present time. I encourage you to take personal inventory. If now isn’t the time at least you have told yourself a truth and you can once again trust yourself. Perhaps by doing so, when the time is right you will be able to follow through because you a person of your word. Wed, 16 Mar 2022 00:24:00 -0700http://www.cravepersonaltraining.com/blog/post/the-art-of-losing-fat-honestlyhttp://www.cravepersonaltraining.com/blog/post/the-art-of-losing-fat-honestly I have owned CRAVEPT for a little over 10 years now…. When a client steps on a scale they are instantly discouraged if the number they had in their head doesn’t show up. But where does this number come from? Is their expectation ever realistic? What I try to educate my clients about are the REAL numbers. Stepping on a scale isn’t just spitting out your pounds in FAT. Your total body weight is made up of fluctuating numbers 1) muscle 2) bone 3) organs 4) fluids (including blood) 5) body fat 6) waste inside your digestive tract 7) glycogen (the form of carbohydrate you stock away for fuel). So, the next time you step on the scale consider that the number you see may vary based on fluctuations in the amount of water in your body, glycogen or waste in your body. These variables shift from hour to hour and day to day. On some level my clients understand this, often asking if they can pee first or weigh in first thing in the morning versus at the end of the day. If it strokes your ego to take off your shoes and hit the restroom before a weigh in go for it but just know losing actual body fat is not what your eliminating. The only way to burn excess body fat is to create a calorie deficit, and that is where you need to know the science and the numbers. So, let me paint the picture for you! STEP 1 You need to start eating enough calories, in the right balance, to support your “ideal” weight, not your current weight. If you currently weigh 150 pounds but your body’s ideal weight is 125, let me tell you frankly, it’s because you are consuming enough daily intake to support 150-point blank. Over time you have steadily been overeating or drinking and you have gained fat. In conclusion step one is adjusting your intake to support 125 pounds. For safe, healthy weight loss, you want to eat enough to support your muscle, bone, organ tissue and a smaller amount of body fat. Starvation is not the answer. I have many clients ask me if simply “eating less,” is the answer. It may seem that simple but this can lead to loss of the essentials we need like bone and muscle. Underfeeding your body, the macro and micronutrients it needs can lead to hair loss and brittle nails and even bad skin. When you do not eat enough you are running on empty and your body will go into survival mode and start conserving energy by burning fewer calories and disrupting muscle mass, essentially slowing down your metabolism. A great rule of thumb I read is this; never eat less than 10 calories per pound of your ideal weight. Back to our model, if 125 pounds is ideal then we should never eat less than 1,250 calories a day. By one small tweak offered in my STEP 1 you automatically create a calorie deficit, and for every 3,500-calorie deficit you accumulate, you promote weight loss and can burn off one pound of body fat. 2) Working out increases your deficit. If your deficit is small, let’s say 250 calories a day, you can up it to 500 by burning an extra 250 calories a day through exercise. A daily 500 calorie deficit adds up to 3,500 over a week’s time, to result in a one-pound loss of body fat. STEP 2 Working out! We know that exercise not only promotes weight loss but it is a necessary part of our life and it’s expectancy. We’re talking disease prevention, cardiovascular health, mobility and independence here. When it comes to the scale you can up your daily deficit by 500 calories per day by performing 30 minutes of moderate exercise. Add that to your 250 calories dropped in STEP 1 and now we have a daily deficit of 750 calories and we haven’t skipped a meal. At this rate, you can lose a pound in less than 5 days and hit your goal in less than 4 months. This sounds like a reasonable adjustment for a substantial amount of fat off your body. STEP 3 Studies have shown us that certain foods can trigger a slight boost in metabolism or result in greater weight loss. So, all calories are not created equally. This is where you Healthy Body Nutrition Coach really comes in your corner and gives you the edge in your weight loss goals. We tailor our plans by doing all the math above, laying out all the meals, filling those meals with the most effective fat burning foods and then give you the ability to interchange those foods for when you are out with friends or family for dinner or drinks. Losing 25lbs of Fat is now as easy as 1-2-3. If you would like your FREE consultation please email me now taryn@healthybodync.com We do take on serious clients only because if we give you the keys to the kingdom, we want you to open the door and live there! Tue, 08 Feb 2022 23:25:00 -0700http://www.cravepersonaltraining.com/blog/post/push-ups-for-wisheshttp://www.cravepersonaltraining.com/blog/post/push-ups-for-wishesA wonderful serenity has take possion of my entire souing like these sweet mornng spring whch enjoy the with my whole heart I am alone, and feel the charm of existenc the spot whch was create For then bliss of souls like mineing am so happy my dear frend so absori bed in the exquste sens of mere. 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Duis aute irure dolor in reprehenderit in voluptate velit esse cillum and dolore eu fugiat nulla pariatur excepteur sint occaecat cupidatat non proident.Sat, 26 Jun 2021 00:27:00 -0700http://www.cravepersonaltraining.com/blog/post/the-basics-of-core-training-part-one-stabilizationhttp://www.cravepersonaltraining.com/blog/post/the-basics-of-core-training-part-one-stabilizationWhen it comes to building a solid midsection, there’s a lot of very outdated information floating around out there on the internet. Ranging from a belief that doing endless reps of crunches will magically scorch the fat off your tummy (it won’t), to those who think they don’t ever need any direct abdominal training at all and can instead get all their core work done from heavy Deadlifts and Back Squats. This three-part series is going to give you a path through the noise and take you from couch potato to six-pack savage. Intelligent core training starts by building a foundation of rock-solid stability and then upon that unshakeable base; forging a set of jaw dropping abdominals worthy of any of your favorite Marvel superheroes. But first a brief anatomy lesson. The human spine is made up of 24 moveable vertebrae which are divided into three sections. The top 7 vertebrae are called your Cervical Spine and run up through your neck. I won’t be talking too much about that in these articles, except to give you this little bit of useless trivia about the C Spine: A giraffe has the exactly the same number of Cervical vertebrae as a human being. Next down comes your Thoracic spine which has 12 vertebrae and is the longest section of your spine. It starts at the base of your neck and runs down to just above your low back. As you can see from the above picture, the Thoracic Spine is attached to the ribcage which provides it with support and stability. The Lumbar spine, comprised of the bottom 5 vertebrae, is just hanging out all by its lonesome, with nothing but the muscles of our core to reinforce it. If those muscles aren’t strong enough to do their job, you’re at risk of developing low back pain or getting injured. Why Stabilization? “You can’t fire a cannon from a canoe” – Charles Polliquin Because if your core is weak, then when it comes to your ability to express your strength or speed in the real world, everything will be weak because it’s resting on a shoddy foundation. A strong core will also allow you to resist movement when you don’t want it. A healthy spine should be mobile and flexible, but there are definitely hard limits to what it can and can not do, and exceeding those limits can lead to some issues. Think of core as being the bridge between the lower and upper body. Your ability to squat a heavy weight depends just as much on your cores being able to support that weight as it does on your legs ability to lift it. For example, when you lift a weight overhead, if your core muscles aren’t strong enough to support your low back, you might find yourself bending backward to compensate and, if you go too deep into lumbar hyperextension, you might see yourself going into surgery. Being able to resist rotational forces is also extremely important, especially if you play sports or lead an active lifestyle. Your thoracic spine has 80 degrees of rotation which is plenty, but the discs in your lumbar only have about 2 degrees of rotation each, and it’s the job of your core musculature to stop them getting twisted any further. Your spine is also capable of bending side to side in a movement called lateral flexion. When you pick up a heavy suitcase and start walking, it’s your ability to resist unwanted lateral flexion that keeps you upright.The muscles we’re going to focus on to build a robust, tight midsection are your Internal and External Obliques, Rectus Abdominis (aka the six-pack muscle), Quadratus Lumborum and your Transverse Abdominis. Internal and External Obliques: These muscles are primarily responsible for rotation through the torso, along with assisting with both flexion and lateral flexion. Any time you do a twisting exercise, you’re hitting these. Rectus Abdominis: Its main job is abdominal flexion (i.e crunching).Quadratus Lumborum: The bodies primary lateral flexor. Transverse Abdominis: Responsible for increasing intra-abdominal pressure to support the lumbar spine and functioning much like a weight lifting belt. If you want to know what this feels like, try holding a full hollow body and your TVA will make its presence felt. Engaging The Core This first phase of core training involves building strength and endurance in these muscles and creating a stiffness throughout your midsection that is strong enough to resist the unwanted forces that seek to pull your spine into a risky position. The below video will show you a simple two-step process for creating that stiffness. Core Stabilization Training We’ll be focusing on three different types of stabilization exercises: Anti-extension Anti-lateral flexion Anti-rotational One workout per week, choose one anti-extension exercise and one anti-lateral flexion exercise. The next workout , do the other anti-extension exercise and one of the anti-rotational exercises. For example: Day 1: 3 Sets of Planks3 Sets of Side Planks Day 2: 3 Sets of Hollow Body 3 Sets of Static Palloff. The core should be trained 2 – 3 weekly with at least one day between workouts. I’ve given progressions for each exercise so find the one that works best for your currently at. Once you can hit the given goal for an exercise, move onto the next progression. If you haven’t worked out in a while, start at level one. Anti-Extension Exercises: Planks and Hollow Bodies Planks: Remember to maintain a Posterior Pelvic Tilt and create tension in every muscle below your neck. Goals: – Level One Plank: Sixty Seconds – All other Progressions: Thirty Seconds per side. Hollow Body: If there is one exercise that can give you tighter looking midsection, it’s the hollow body. They strengthen your Transverse Abdominus, which functions like your bodies natural weight lifting belt. Hollow Bodies are a big part of gymnastics core training and, if you haven’t done these before, expect some to feel some serious burning in your abbies. On all progressions make sure your low back is pressing hard down into the floor. Focus on crunching the shoulders off the ground and squeezing the space between your ribs and your hips. Goals: For all progressions: Sixty seconds. Anti-Lateral Flexion Exercises: Side Planks Focus on driving up with the top hip AND getting the bottom calf as high off the ground as possible. These can be a challenge as much for the shoulder as they can for the core. Goals: Assisted Side Plank: Thirty seconds per side Side Plank; Sixty seconds per side Side Plank with Leg Lift: Thirty seconds per side Anti-Rotational Exercises: Static Palloffs Focus on keeping your hands directly in the center of your body with your arms straight. This exercise can also be performed with a bungee if a cable machine is not available Goals: – Both Progressions: 30 seconds per side with 20% of your bodyweight. In the next part of the series, we’ll discuss Dynamic Stabilization Training and take things to a whole other level when it comes to kick ass core exercises. Stay Tight, AdamSat, 06 Apr 2019 00:28:00 -0700