Thus far I have been giving my tips on weight loss, diet and exercise from my own workout success story and now feel that it is important to take my workout success to the next level.  It’s time to get certified and become a personal trainer.  On almost a daily basis I am asked by my friends and network contacts in Linked In, Facebook and Twitter “how did you do it?”

As I would answer this question I realized more and more how much I love working out and helping others find a new healthy way of life.  But where do I begin?  What is the best certification program?  Are there credited programs here in Costa Rica?

1. My first thought was to go online and Google “Certified Personal Training Programs”
2. I posted on Facebook and asked if anyone could recommend a good CTP
3. I sent emails to my friends and network contacts asking for recommendations

The great thing about Google and Social Network Marketing is how quickly you get responses and information.  I found a link with a list of recommended certified programs that I started researching as the recommendations came in from my friends and contacts.  Every single recommendation was on the list I found online.

http://exercise.about.com/cs/forprofessionals/a/personaltrainer_2.htm

The top recommendations for CTP – Certified Personal Training Programs are:

1. ACSM
2. ACE
3. NASM
4. ISSA
5. NCSF

Each one of these programs is NCCA Certified as well.  After researching each program the best price was ACSM.  ACSM (American College of Sports Medicine) is affiliated with Pearson Vue, an international testing facilities all over the world.  Pearson Vue has 3 offices in San Jose Costa Rica one office 20 minutes from my house so I can take the certification exam in Costa Rica and receive a certification that is recognized worldwide.

If you are considering getting certified as a Personal Trainer this is a good place to start.

Best Wishes,

Omar Pinto
Weight Loss Exercise Tips

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Owner Javier Sánchez in black Unit T with Juan Elias in the Middle and Eriko Vasquez far right

My interest in MMA started back in the days when Spike first came on the scene and turned the UFC into a billion dollar industry.  I grew up in San Luis Obispo, California, where Chuck Liddell is from, and I remember when he was just a dangerous bartender you did not want to mess with… now he is a UFC Champion.

I love the sport and learning about MMA training in Costa Rica has brought me to Unit Gym.  They feature the fighting styles I would like to learn.  I have been taking Body Combat Classes at Arena Trek, my local gym, and can’t say enough about how it has changed my physic and my endurance it may now be time to transition into the real deal.

Today I was welcomed into Unit Gym by the Manager Juan Elias Ramirez (Black Belt in Karate Shidokan and trained Santo Domingo de Heredia).  As of October 13th 2009 Unit Gym opened it doors on the Radial Santa Ana Belen in OfiBodegas del Oeste after moving from the Outlet Mall in Santa Ana.

“I go there too, great training, best I’ve received till now, seriously no gym has got me in the shape I have now, it’s mostly guys but hey girls a few of us go too, and it’s great training and amazing eye candy hmmm ;0)”
~ Wendy Rubiano

After only 6 months in operation at the Outlet Mall they now have accumulated over 100 members and over 20 of them are woman.  The growing popularity and excitement of MMA Mixed Martial Arts has been captured at Unit Gym.  The owners are not Mixed Martial Arts professionals but do train in the sport and have a passion for it.

Mariana Fuentes and Mari Ramirez

“The feed back from the woman is that they like it more because it is a different style of workout and they see better results. The majority of the women take Boxing, Thai and stand up fighting… Jiu JItsu has too much body contact” ~ Juan Elias

Diego Soto
Javier Sánchez
Diego Rodríguez

These local business men have put together a complete MMA package for anyone who would like to train in the martial arts.  The structure is simple and you only pay for the style of fighting that you would like to learn and there are enough classes through out the day to accommodate any schedule.

“I go there! Amazing Place! Great people! I totally recommend it!”
~ Irene Tirado

The facility and the equipment are all brand new and state of the art.  For training purposes it’s one of the best looking facilities of its kind in Costa Rica for martial arts training.

The Unit Gym Hours of operation are:

7:00am – 9:00pm (Mon – Fri)
10:30 – Noon (Saturday)
Closed Sunday

Pricing includes:

Brazilian Jiu JItsu – $50 per month
Boxing – $30 per Month
Muay Thai – 47 Ronin – $30 per month
Brazilian Jiu JItsu PLUS one – $65 per month
Boxing PLUS Muay Thai – $45 per Month

Full Package including all styles – $75 per month

Each Style of fighting includes 12 classes per week and you can go to every single class if you would like all included for the same price.

The Facility is beautiful and well constructed featuring:

- Official Boxing Ring
- Jiu JItsu fighting cage
- Sparing tatami matts for sparing and Muay Thai
- 11 Punching Bags
- 10 Muay Thai Punching Bags
- Brand new spotless bathrooms for Men and Woman.

Accredited Personal Instructors

For Mixed Martial Arts your training comes complete with experienced professionals, here are the instructors for each of the fighting styles:

~ Brazilian Jiu JItsu

Instructor – Brazilian Sydney Machado (Black Belt from Gracie Barra Jiu JItsu) Mixed Martial Arts Professional Fighter.

~ Muay Thai

Instructor – Sully Lauret has been practicing Martial Arts for over 10 years and is an accredited instructor.  He is one of the most recognized competitors of Muay Thai, Kick Boxing and Karate in the Country.

~ Ronin – Stand Up Fighting

Instructor – Eriko Vasquez (Purple Belt) in Karate Shidokan and has also competed in Shidokan, MMA and Kick Boxing Tournaments.

~ Boxing

Instructor – Brian “the Tiquito” Vasquez has over 9 years of professional fighting under his belt and has been teaching for 5.  101 amateur fights with 94 wins, a National Champion representing Costa Rica and as a professional has won 17 fights 10 by way of Knock Out.

And Coming Soon:

- Yoga
- Pilates
- Physical Therapist
- Nutritionist
- Juice Bar with High speed internet and lounge
- Weight room

This is an incredible way to stay in shape, lose weight and learn a completely new way of life all at the same time.  If you have reached a level of boredom and monotony in your work and need a challenge Mixed Martial Arts training may be just what you are looking for.

By Omar Pinto
Get in Shape Costa Rica
Oct. 29th 2009

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My Experience – Initially I was very intimidated by this class because of the many different moves and the speed at which the students were moving. It is very well choreographed and everyone is in sync with the instructor.  In the gym I go to there are more woman then men in the class and I did not want look ridiculous in front of the ladies.

“Humility is the key to maturity and personal growth without it you sit on the sidelines and watch those around you accomplishing your goals.”

I swallowed my pride and started taking the classes. At first it felt awkward and intimidating but after a few classes I started to remember the steps, the kicks, the moves my level of intensity increased and before I know it I was unleashing a furry of endorphins, increasing my endurance and metabolic rate and burning 450 – 500 calories per class.

I credit my current dramatic weight loss gains to the Body Combat and Cardio Boxing classes. I take classes 2 days a week combined with my weight training…I absolutely love those classes.  For those of you who have been working out for a period of time and have plateaued in their weight loss goals I would highly recommend them to anyone. They will kick start their metabolism again and dramatically break through your plateau. It’s the most exhilarating class you will ever take.

by Omar Pinto

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About Body Combat

Body Combat is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. This high intensity workout is driven by a great music soundtrack and powerful role model instructors who strike, punch and kick your way through calories to superior cardio fitness.

Body Combat is a non-combat, martial arts-based fitness program with moves drawn from Karate, Tae Kwan Do, Kung Fu, kickboxing, Muay Thai and Tai Chi.  Each 55-minute class is choreographed to 10 tracks of the latest music, providing an exhilarating exercise experience that delivers ultra-fast fitness results.

The Benefits of Body Combat

• Improves heart and lung function and reduces the risk of heart disease
• Tones and shapes key muscle groups
• Burns 500+ calories for a leaner body
• Improves co-ordination and agility
• Improves bone density
• Improves posture and core strength and stability
• Builds self-confidence

My Experience – I have practiced different types of Yoga including Bikram (hot yoga) and Anusara (Vinyasa-Style) also hot yoga where you are in a room with a temperature of 32 – 38 ° C.  Vinyasa-style works best for me and though it is challenging and there are many poses that I am still unable to perform I continue to take classes because the after effects are incredible.

The spirit, mind and body work together in this process and because of all of the weightlifting, sitting at a desk and working on the computer all day I have knots, tightened muscles, stiff neck, etc.  Hot Vinyasa Style Yoga really helps stretch my back, create more flexibility and relax my muscles.  After each class I feel peaceful and reinvigorated.  I do not practice as much as I would like to but I am grateful to have been introduced to Yoga from my friends and I am now benefiting by its healing element.

by Omar Pinto

About Yoga

The word yoga means “union” in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.

Yoga teachers will often refer to “your practice,” which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don’t feel like you are very flexible or very strong. These things will develop over time. Another great thing about thinking about “your practice” is that it encourages the noncompetitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day.

In addition to practicing the poses, yoga classes may also include instruction on breathing, call and response chanting, meditation, or an inspirational reading by the teacher. The variety and amount of this will depend on the individual teacher and the yoga tradition in which he or she has trained. Typically, a yoga class at a gym will be more focused on the purely physical benefits of yoga, while one at a yoga center may delve more into the spiritual side. Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration, while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever your tendency, you will be able to find a yoga class that suits your style.

My Experience – I was fortunate enough to have a good friend of mine whose life was dedicated to body building and healthy diet.  I told him that I was going to my 20yr class reunion and I wanted to get ripped!  It was a month and a half away so I was half way joking especially since I was a good 20 lbs and sitting at 23% body fat.

However he looked at me and said if you do exactly as I tell you, we’ll get you as close as possible.  He showed me proper form, weight size selection, a variety of weight lifting routines designed to sculpt the different muscle groups and gave me a diet and supplement program to strip the fat.

I dropped 15 lbs and dropped to 18% body fat.  I looked great for my reunion.  What I discovered is that if I would have not asked for help my efforts would have not yielded the results I achieved in such a short amount of time.  He would call me in the mornings and check to see how my workout went that day and at night he would call to make sure I was not cheating on the diet.  If you can afford to hire a personal trainer than I suggest you follow the suggestions above and pick the one that is right for you.  If you have a friend who looks the way you would like ask them to help you train and ask them about their diet.

By Omar Pinto

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If you want to lose weight, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good trainer can help you set up a program that meets your goals and teach you the best way to exercise. Here’s what you should know before you hand over the cash.

What is a Personal Trainer?

A personal trainer should be, at the least, educated and certified through a reputable fitness organization. This person’s job is to assess your fitness level, set up a program for you and keep you motivated.  He or she will push you past your comfort level, something difficult to do on your own.

A trainer also provides:

• guidance on reaching your goals
• education about strength training, cardio and basic nutrition
• a reason to show up at the gym each week
• accountability
• ways to help track your progress

What is a Session Like?

Each session lasts about an hour. The first meeting is devoted to assessing fitness level, body measurements, exercise and health history and goals. Be prepared to step on the scale, have your body fat tested and answer specific questions about your goals. After that, you’ll spend most of your time on strength training and cardio.

What to Look for In a Personal Trainer

• Education: A personal trainer should be certified through a reputable personal training organization. An exercise science or other related college degree isn’t necessary, but the more education your trainer has, the better your workouts will be.
  
• Experience: Make sure your trainer has several years of experience, especially in relation to your goals. For example, if you’re a bodybuilder, you want someone knowledgeable in that area.
  
• Specifics: If you have a specific medical problem, injury or condition (such as being pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
  
• A good listener: A good trainer will listen closely to what you say and make sure he understands your goals.
  
• Attention: A good trainer will be focused only on you during your sessions.
  
• Tracking progress: A good trainer will regularly assess your progress and change things if necessary.

Personality is important too since you’ll be working very closely with this person. Make sure you get along with your trainer and feel comfortable asking questions.

How to Find a Personal Trainer

One place to look is your local gym. Most gyms have personal trainers on staff and offer attractive packages for personal training. You can also look in your yellow pages, use a Personal Trainer Finder or search for personal training studios in your area to find a trainer. The cost will vary depending on where you live and your trainer’s experience and education. Typically, the cost will be anywhere from $30 to $70 a session.

At some clubs, you may get assigned a trainer. However, one of my readers sent me these tips for doing a bit of investigation before you take the plunge:

• Get a referral from a friend who’s had success in reaching their goals with a personal trainer
  
• When you’re at the gym, watch trainers with their clients and see how they interact. Make a note of trainers who get along with their clients and seem fully involved in their workouts…that may be a good one to choose.
  
• If you do get assigned to a trainer, make sure you tell the manager if you’d prefer a male trainer over a female trainer or vice versa, or if there’s anything special you’d like to work on (getting in shape before pregnancy, getting ready for a marathon, etc.) so you’ll get a trainer with experience in that area.Read on to learn more about warning flags you’ve chosen the wrong trainer.

Like all professions, personal training has its share of losers. But, just because you’re assigned to one trainer doesn’t mean you can’t work with someone else. It may be a personality conflict or you may wonder if you’re getting the best advice. Either way, here are some warning flags that it’s time to switch.

Warning Flags

Beware if your trainer does any of the following

• Ignores or dismisses your questions
  
• Works you so hard you’re in pain for days. Soreness is normal, but you should still be able to get out of bed
  
• Neglects any part of a complete program or recommends a level of training that’s too hard for you
  
• Recommends questionable supplements or herbs. Always talk to your doctor before taking anything!
  
• Diagnoses injuries or illnesses instead of referring you to a doctor
  
• Interrupts your session to talk to friends or take phone calls (unless it’s an emergency or can’t be avoided)
  
• Doesn’t return phone calls or emails

A personal trainer should watch you, correct your alignment, and explain what you’re doing and why. If you’re having problems, talk to them–they may not be aware there’s a problem. Another option is to talk to the manager or terminate your sessions and look for a different trainer. It’s your money and your body…you have a right to get what you want and a good trainer will understand that.

How to Help Your Trainer

You can help your trainer do a better job by being a good client.

• Save the chit-chat for after your session.
• Be prepared by bringing your own towel and a full water bottle.
• Give at LEAST 24 hour notice if you need to cancel or reschedule
• If you have questions, write them down and bring them to your session–you’ll spend less time talking and more time working out.
• If you have a problem with your trainer, address it immediately.
• Don’t interrupt your trainer when she’s with a client. Wait until she’s finished before approaching her.
• Recognize that your trainer is there to guide you–but YOU still have to do the work!

Body Pump is the original barbell class that strengthens your entire body.  It is a 60-minute workout class that challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. It is fast paced and set to music, the instructor’s workout with you and show you the proper form in order to prevent injury.  You choose your weight to properly acclimate to the class.

Body Pump is a fast way to shape up and lose body fat. It’s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout. The simplicity of the class makes it a great starting point to develop strength and confidence for beginners to weight training. In class you will use a step platform, a bar bell and a set of weights. 

If you’re new to weights-resistance exercise or you’re out of shape, you should start with light weights.  After a few classes you will be able to choose the right weight for you increasing and decreasing as necessary.

Benefits of Body Pump Class

• Burn up to 600 calories per class for fat loss
• Improve your strength
• Shape and tone your muscles
• Improve your bone density

My Experience – I started taking Body Pump when I was first getting back into the gym and I was doing more cardio than weights.  I was doing more cardio because I was a little intimidated about weight training and had lost my way around the weight room.  After a few classes I quickly picked my form back up and began remembering my old weight lifting routines. 

The best part is the intensity of the class and the circuit training element to the class.  I was burning a lot of calories and coming out of each class with a great all over body pump in my muscles.  I would highly recommend this class for everyone, it really is a total body work out and for woman who are intimidated by the weight room this will cure your fears and give confidence to workout with the big boys.

by Omar Pinto

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By far, the Stairmaster far outclasses most of the other cardio machines in the gym. It doesn’t take very long to get a great workout and see fantastic results. This article will go into the muscles used and the specifics of this leg toning gem in the gym.

The purpose of the Stairmaster is to emulate the process of climbing stairs. Stair climbing takes a lot of energy even when only going up one flight of stairs. Rarely do people walk up, let alone run, more than a few flights at a time. This is where the Stairmaster comes in. It tracks the mileage, flights of stairs walked, steps per minute, and in some cases, it even counts calories burned.

The Stairmaster is a safer way for people with knee injuries to work out. It is oftentimes ill advised for these people to run on a treadmill because of the pounding they take to their joints. Given that the Stairmaster doesn’t impact the joints, it is safe and it allows for a good cardiovascular workout.

As opposed to a lot of other cardio machines, it doesn’t take nearly as long to get a great “burn” on the Stairmaster. Great results can be seen in 20 to 30 minutes. This is quite handy for people who want to get a good workout in as little time as possible.

In addition to the cardiovascular system being worked, there are actually muscles being worked as well. This is another thing that sets the Stairmaster apart form the other machines. A person can actually get toned legs and lose weight at the same time. These main muscles worked are the quads, glutes, calves, hamstrings, anterior tibialis muscles (which run down the front of the shin), and to a certain extent, the abdominal muscles. This is a lot of muscle recruitment, which makes it a great exercise device.

It is always a good idea to always start out nice and slow and gradually increase the intensity of the workout. It is also smart to be very cognizant of fatigue. Tripping on a step can cause skinned shins and knees and because it is taller than other cardio machines, you can have a harder fall.

Once the Stairmaster has been completely understood and mastered, there are a couple tricks that can enhance workouts and make them more interesting; one of which is side stepping on the Stairmaster Stepmill. Side stepping is performed by turning sideways and crossing one foot over the other up each step. In this action, the feet are parallel with the steps instead of perpendicular as in straight stepping. This can be incorporated into a circuit, stepping forward for 1 minute then stepping sideways for 1 minute on each side. This really hits the outside of the hips, the abductors and the adductors. These are the muscles on the inside and outside of the thighs.

When walking on the Stairmaster, it is very important to hold on to the handrail for support. This especially goes for side stepping. The body’s balance is quite compromised so this can help keep good alignment and form. There should only be enough pressure for support. Leaning on them is going to take a lot of work away from the legs and detract from getting a good workout.

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