Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

OVERLOAD

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

THE COMPONENTS OF PHYSICAL FITNESS ARE:

• Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

• Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

• Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

• Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.

• Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

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PRINCIPALS OF EXERCISE

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.

REGULARITY

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

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With his expertise in functional, strength, endurance, and core training, Nick has had the privilege of helping clients achieve even the most challenging fitness goals. He takes pride in his ability to employ innovative training methods and motivational techniques that lead to significant body transformations. His approach emphasizes functional movements that require minimal or no equipment, enabling clients to work out virtually anywhere without the need to wait for gym equipment.

Furthermore, Nick’s dedication extends beyond physical fitness; he’s committed to assisting individuals in breaking free from monotonous and sedentary lifestyles. He provides the tools and guidance needed to boost energy levels, enhance overall well-being, and implement nutrition programs that reduce, prevent, or eradicate medical crises. These programs also improve sleep patterns, reduce stress, and empower individuals to lead healthier lives. His genuine care and support also extend to helping people overcome negative thought patterns and limiting beliefs that may hinder their progress. Nick’s diverse client base ranges from inactive high school girls and single mothers/fathers to older retired individuals seeking to stay active and healthy.

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Nick brings more to the table than just his passion for fitness. He holds a Bachelor of Fine Arts degree and boasts 14+ years of experience with a personal trainer certification from the National Academy of Sports Medicine. Additionally, he’s earned many specialty certifications, including one as a Fitness Nutrition Specialist, and is currently enrolled in yet another nutrition-focused certification program known as CNCs. He has also completed his MMA Conditioning Specialist and Integrated SA&Q Training certifications, along with a number of additional certifications focusing on the mental side of one’s health and fitness journey. This includes his Behavior Change Specialists and Mental Toughness certifications. To round it all out, he is also certified in Neuromuscular Stretching, Balance Training, Flexibility Training, Core Training, and Cardio for Fitness/Performance.

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Nick’s commitment to ongoing learning and staying up-to-date with the latest in fitness education is unwavering. He also has plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist), and WFS (Women’s Fitness Specialist) to his repertoire down the line.

In his personal life, Nick’s dedication to physical fitness and healthy eating is fueled by his passion for staying active. Over the years, he’s been involved in many competitive sports including baseball, soccer, gymnastics, volleyball, and football. When he’s not in the gym now, he’s an avid reader, a passionate gamer, an amateur furniture maker, a recent plant daddy, a geeky costume designer, and he thoroughly enjoys engaging in intellectual debates.

Our target audience: beginner fitness, weight loss for women, fitness for seniors, pre & postnatal fitness, athletic training, youth fitness, corrective exercise, corporate wellness.

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Training methods: HIIT workouts, functional training, circuit training, bodyweight exercises, strength training with weights, yoga, Pilates, barre, dance fitness, kickboxing.

Specializations: vegan fitness, gluten-free diet, intermittent fasting, mindful eating coaching, sports nutrition, injury rehabilitation, pre-habilitation.

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In his own life, Nick’s commitment to physical fitness and healthy eating is fueled by his passion to remain active by playing competitive sports. Over his lifetime, he has been involved in baseball, soccer, gymnastics, volleyball and football. He is also an active reader, ardent gamer and loves nothing more than a good intellectual debate.

Dedicated 2 Fitness LLC is a private, personal training facility; dedicated to health and fitness, that focuses on weight loss, toning up, cardiovascular training, nutritional guidance, and overall changes to improve your lifestyle for years to come.

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5 reasons why alcohol will destroy your muscle gains

People ask all the time “does drinking really affect the muscle growth process?” Yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…

1) IT NEGATIVELY AFFECTS PROTEIN SYNTHESIS.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) IT LOWERS TESTOSTERONE LEVELS AND INCREASES ESTROGEN.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) IT CAUSES DEHYDRATION.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) IT DEPLETES THE BODY OF VITAMINS AND MINERALS.

Alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) IT INCREASES FAT STORAGE.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

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It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.

I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects.

“I started working with Nick 4 years ago and he changed my life. Before I met Nick I was dieting and doing cardio trying to lose weight, with minimal results. I was scared that lifting weights would make me look manly and bulky so I never dared.

I met Nick and he assured me that weights would not do that, so I started attending his weight lifting and cardio classes. The weight just melted off of me. He provided me with nutritional information on what foods I needed to eat, how much, at what times and why. Nick provides an amazing atmosphere to work out in, he changes the routines often and always keeps things fun yet challenging. His classes are very motivational as there are other like minded individuals trying to get into shape and we all love to help push each other. I have gained so much strength and I continue to grow stronger.

I am a 30 year old single mother, I work full time and I go to school, but even on top of all of that Nick has given me the tools I needed to get in the best shape of my life. I couldn’t have gotten this far without him.”

-Isis D.

Dedicated 2 Fitness LLC is a private, personal training facility; dedicated to health and fitness, that focuses on weight loss, toning up, cardiovascular training, nutritional guidance, and overall changes to improve your lifestyle for years to come.

TAKE ACTION

Ready to take the next step? Start by calling or emailing to schedule your free consultation!

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FITNESS & HEALTH TRAINER

With expertise in functional training, strength training, endurance training, and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations. With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment. (How much is a personal trainer in Hercules CA, Pinole CA, Rodeo CA, Dedicated 2 Fitness
)

PLANNING OUT A SUCCESSFUL WEIGHT LOSS PLAN

If you’re like most people, you’ve been on a million weight-loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0. (fitness training online courses in Hercules CA)

TRIED THE DIET FADS

“When I came to Nick I was over 300lbs. I tried doing all the other diet fads like Slimfast, The South Beach Diet, etc, but nothing really helped. I didn’t even like going out with friends anymore because I was so self-conscious about how I looked; however, after just one month with Nick, I lost almost 40lbs. I couldn’t believe it! Nick helped me so much and everyone at the gym was so positive and encouraging. They became an instant family and offered support. (physical fitness gym training – Dedicated 2 Fitness)

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DEDICATED 2 FITNESS LLC

Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227

BUSINESS HOURS

Mon:11:00 AM – 12:00 AM

Tue: 6:00 – 9:00 PM

Wed:11:00 AM – 12:00 AM

Thu: 6:00 – 9:00 PM

Fri:11:00 AM – 12:00 AM

Sat:11:00 AM – 12:00 AM

Sun:Closed

CALL NOW

In addition, Nick is committed to helping people break the cycle of a monotonous and sedentary lifestyle—showing them the tools to gain energy and increase overall well being through nutrition programs that help reduce, eradicate and prevent medical crises, while increasing energy, allowing better sleep patterns and less stress. And because he genuinely cares, he is able to help people overcome negative thought patterns and beliefs that limit them from achieving those goals. Over the years, his client base has ranged from inactive high school girls and single mothers/fathers to older, retired individuals just trying to keep active.

Nick is more than a buff body, for sure. He earned a Bachelor of Fine Arts degree, and certification as a personal trainer from the National Academy of Sports Medicine. He also holds specialty certification as a Fitness Nutrition Specialist with NASM. Committed to ever-increasing his knowledge and staying current, he is completing his MMACS (MMA Conditioning Specialist) with plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist) and WFS (Women’s Fitness Specialist) under his ever growing belt.

In his own life, Nick’s commitment to physical fitness and healthy eating is fueled by his passion to remain active by playing competitive sports. Over his lifetime, he has been involved in baseball, soccer, gymnastics, volleyball and football. He is also an active reader, ardent gamer and loves nothing more than a good intellectual debate.

NICHOLAS SMITH

FITNESS & HEALTH TRAINER

With expertise in functional training, strength training, endurance training and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations.  With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment.

In addition, Nick is committed to helping people break the cycle of a monotonous and sedentary lifestyle—showing them the tools to gain energy and increase overall well being through nutrition programs that help reduce, eradicate and prevent medical crises, while increasing energy, allowing better sleep patterns and less stress. And because he genuinely cares, he is able to help people overcome negative thought patterns and beliefs that limit them from achieving those goals. Over the years, his client base has ranged from inactive high school girls and single mothers/fathers to older, retired individuals just trying to keep active.

Nick is more than a buff body, for sure. He earned a Bachelor of Fine Arts degree, and certification as a personal trainer from the National Academy of Sports Medicine. He also holds specialty certification as a Fitness Nutrition Specialist with NASM. Committed to ever-increasing his knowledge and staying current, he is completing his MMACS (MMA Conditioning Specialist) with plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist) and WFS (Women’s Fitness Specialist) under his ever growing belt.

In his own life, Nick’s commitment to physical fitness and healthy eating is fueled by his passion to remain active by playing competitive sports. Over his lifetime, he has been involved in baseball, soccer, gymnastics, volleyball and football. He is also an active reader, ardent gamer and loves nothing more than a good intellectual debate.

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PLANNING OUT A SUCCESSFUL WEIGHT LOSS PLAN

If you’re like most people, you’ve been on a million weight loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0.

TURNING FAILURE INTO SUCCESS

In order to lose weight and keep it off, you need a guide who will lead you on an exploratory journey to discover the power and control that you possess. Then, you need to be taught how to harness those powers to achieve all that you want in life – including fitting into your skinny jeans.

You may have been told – either verbally or through insidious advertisements – that if you don’t have power over your eating, you have no power at all. Nothing could be further from the truth. Every woman is magnificent, and every woman has mental powers, emotional powers, social powers and physical powers just waiting to be tapped. When you heal your past wounds, and recognize and reinforce the power within you, you have laid the foundation for permanent weight loss.

Dedicated 2 Fitness is a private, personal training facility; dedicated to health and fitness, that focuses on weight loss, toning up, cardiovascular training, nutritional guidance, and overall changes to improve your lifestyle for years to come.

FITNESS & HEALTH TRAINER

With expertise in functional training, strength training, endurance training and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations. With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment. (Fitness trainer)

PLANNING OUT A SUCCESSFUL WEIGHT LOSS PLAN

If you’re like most people, you’ve been on a million weight loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0. (Personal Trainer near me)

DEDICATED 2 FITNESS

Our Address: 718 Alfred Nobel Dr, Hercules, CA 94547, Phone: (510) 375-7227

BUSINESS HOURS

Mon:11:00 AM – 12:00 AM

Tue: 6:00 – 9:00 PM

Wed:11:00 AM – 12:00 AM

Thu: 6:00 – 9:00 PM

Fri:11:00 AM – 12:00 AM

Sat:11:00 AM – 12:00 AM

Sun:Closed

 

 

NICHOLAS SMITH

FITNESS & HEALTH TRAINER

With expertise in functional training, strength training, endurance training and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations.  With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment.

In addition, Nick is committed to helping people break the cycle of a monotonous and sedentary lifestyle—showing them the tools to gain energy and increase overall well being through nutrition programs that help reduce, eradicate and prevent medical crises, while increasing energy, allowing better sleep patterns and less stress. And because he genuinely cares, he is able to help people overcome negative thought patterns and beliefs that limit them from achieving those goals. Over the years, his client base has ranged from inactive high school girls and single mothers/fathers to older, retired individuals just trying to keep active.

Nick is more than a buff body, for sure. He earned a Bachelor of Fine Arts degree, and certification as a personal trainer from the National Academy of Sports Medicine. He also holds specialty certification as a Fitness Nutrition Specialist with NASM. Committed to ever-increasing his knowledge and staying current, he is completing his MMACS (MMA Conditioning Specialist) with plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist) and WFS (Women’s Fitness Specialist) under his ever growing belt.

In his own life, Nick’s commitment to physical fitness and healthy eating is fueled by his passion to remain active by playing competitive sports. Over his lifetime, he has been involved in baseball, soccer, gymnastics, volleyball and football. He is also an active reader, ardent gamer and loves nothing more than a good intellectual debate.

 

TRIED THE DIET FADS

“When I came to Nick I was over 300lbs. I tried doing all the other diet fads like Slimfast, The South Beach Diet, etc, but nothing really helped. I didn’t even like going out with friends anymore because I was so self conscious about how I looked; however after just one month with Nick I lost almost 40lbs. I couldn’t believe it! Nick helped me so much and everyone at the gym was so positive and encouraging. They became an instant family and offered support. (Fitness Instructor near me)

Planning out a successful weight loss plan

Health

PRACTICAL AND FUN

If a weight loss diet is a drag, you’ll never succeed in reaching your goals. On the other hand, if you have an empowering program to follow that is also practical and fun, you hold the keys to success. In fact, you can even drop a whole size in two weeks.

The “secret” – if you want to call it that – is to adopt a well-tested exercise program that can instantly fit into your lifestyle. Remember, the success lies in simplicity, clarity, and practicality. Then, you need to adopt an eating plan that works synergistically with your exercise plan to build on the foundation of the inner work you have done in order to embrace your personal power.

Remember that, with the right guide, you can do more than go on yet another weight loss diet; you can truly win in all areas of your life and achieve an outer beauty than matches your inner beauty.