Posts in : Riley Daye
posted in Fitness and Nutrition Blog
If the waistband of your pants have more pressure on them than the Hoover Dam, you probably ate more than your share of the Thanksgiving Day feast! This is the one time of the year you should be celebrating with friends and family and enjoying the amazing food before you. However after a day of indulgence, you may not be feeling all that great come Black Friday! Here are a couple of tips to get you back into the swing of things. (more…)
posted in Nutrition Tips
Be your own body fat calculator! Losing body fat begins with understanding how and why you store fat. If there were any flat belly diet that actually worked, every man would be strutting 6 pack abs and every woman wearing a size two dress. People mistakenly believe because I’m a Los Angeles Personal Trainer that I only work with people who are already a “10″ striving to be an “11″. Not true!
Let’s lay some rumors about losing body fat to rest!
Swiss Ball Crunch is one of the best Ball Exercises for Abs. Here are a couple tips to perform the exercise properly:
1. Start by using the basic roll-out to get you in position. This means sitting on the ball and gently rolling it from your butt to your lower back.
2. Place your hands loosely behind your head for support. do not pull on your head: your hands are only there to prevent your neck muscles from fatigue by supporting the weight of your head.
3. Start by slowly curling your truck forward – focus on pulling your upper chest toward your pelvis – utnil you feel a good contraction in your abs.
4. Avoid poking your chin out; keep it tucked in. Imagine you’re holding an orange between your chin and your chest.
5. Hold position for 5 seconds, then return to the start position.
6. Try to do 12-15 repetitions. Rest two minutes and complete 2 more sets.
When using the stability ball, also called the swiss ball or ab ball is to use controlled motions. Don’t bounce back and forth on the ball. The ball is used as support for your lower back and also to allow more extension of the muscles through the downward movement.
posted in Diet and Nutrition
Last night I watched an amazing documentary exploring the concept of incorporating a raw food diet to reverse diabetes. While I am certainly not an expert on raw food diets or suggesting any medical advice, I think it’s an important to understand how diet effects not only our body composition but diseases that can be directly related to obesity. I want to explore the definition of diabetes, explain how low glycemic foods and diet can benefit your weightloss goals and my thoughts specifically on the documentary. (more…)
posted in Los Angeles
Los Angeles Personal Trainer Riley Daye believes in establishing a solid mind-body connection with his clients! ”If it’s important to you, you’ll make a plan. If not, you’ll make an excuse.” Riley is an ACE Certified Personal Trainer and Lifestyle and Weight Management Consultant. (more…)
If you’re not already a member, how to choose a gym may be a question you’re asking yourself. Gyms and fitness centers seem to be on every city block these days, but not all are created equal! Just as you should have goals in mind for individual workouts, you should consider what qualities you’re looking for in a gym or fitness center.
1. Location, location, location. I always recommend trying to choose a gym that’s closest to your home, work, or a place you frequent on a daily basis. You eliminate the amount of effort needed to get to the gym! Don’t make it difficult to get there, because you may try to turn that into an excuse for not going! (more…)
One of the Best Triceps Exercises for bigger arms is the Triceps Pushdown. This is probably one of the most common Triceps exercises I see performed at the gym and it is often being executed improperly. Of course the key to optimizing the effects of any exercise is proper form. Everyone wants bigger arms, a thicker chest, and / or more defined abs, but few take the time to understand how a specific exercise works the muscle group. In my experience, the mind-body connection is the single most important factor when working out and trying to achieve goals. It is important to focus on the exercise you’re performing and what muscles you’re body is using to move the weight. (more…)
posted in Chest and Triceps Exercises
One of the Best Triceps Exercises; The Triceps Pushdown
When you are working on your guns at the gym, you need to remember that your arm is not made up entirely of the bicep alone, but also your triceps. When properly training, your triceps can give your arms that well rounded-cut look you sought after. One of the best triceps exercise is the triceps pushdown. (more…)
posted in Diet and Nutrition
The benefits of eating raw foods are quite astounding. While I’m the first to admit I’m not a Nutritionist, I feel comfortable sharing my advice and personal experience with clients. Those who are serious raw foods enthusiasts are actually referred to as those who practice Raw Foodism. No, that’s not a made up phrase! It refers to the practice of eating unprocessed, uncooked and/or organic foods as a main source of nutrition. For the purposes of this article, I’m going to keep it simple and just help you understand how the benefits of eating raw foods may enhance your overall health and fitness goals. (more…)