What is Omega 3 & Omega 6

1 05 2011


Omega 3…..

Omega 6…..

Whats’ the difference? You know and hear that Omega’s are good for you but do you really know why?

Here are some things to think about when it comes to the Omega’s

Omega 3:

Omega 3 is a GOOD fat and essential to a good balanced diet. Omega 3’s have been shown to have the added benefit in reducing symptoms of hypertension, heart disease, stroke, and has been shown to aid with joint pains.

Some research has even shown Omega 3 oil has a helping hand in boosting out immune system and reducing the risk of Alzheimer’s disease. WOW!

Omega 6:

Omega 6 Oil is also essential to out diets but unfortunately it is being eaten too frequently now and we (society) are NOT eating enough Omega 3’s and are consuming more Omega 6’s! BAD AMERICA!!!!!

Omega 6’s can be found in eggs, poultry, veggie oil, corn oil, safflower seed oil, just to name a few AND those EVER SO DELICIOUS BAKED GOODS that we often eat too much of.

So Omega 3’s are good but why are Omega 6’s bad?

Good question, here is a short explanation!

Your body needs to be in a balanced state and while Omega 3’s are GREAT they also need a healthy balance of Omega 6’s. The problem is that today with all the food you eat today you eat way more Omega 6’s and not enough Omega 3’s so your body is left in an unbalanced state.

A diet high in Omega 6’s has been shown to cause inflammation in the body. What type of inflammation? Think stiff arteries, increased belly fat, and high blood pressure just to name a few. Combine your poor diet with lack of activity and BAM! OBESITY TO THE MAX!!!!

So with that said eat more Omega 3’s (Cold water fish(salmon), walnuts, beans, Olive Oil) AND LESS Omega 6’s (Margarine, Mayonnaise, Veggie Oils, Salad Dressings)


Training Tools 101: Football

30 03 2011

This one is for the fellas, sorry ladies.

So guys ever notice how nimble you get on your feet when you have a football in your hand? Suddenly the voice of John Madden is in your head saying “BOOM! There goes big ol’ (insert your last name) takin’ off down the side line for a quick six” OR you think your Joe Montana throwing a striker down the sideline as you tell your friend to “GO DEEP!!!!”. Point is having a football in your hand does something to your mind, body and soul. This is precisely why it is a GREAT tool to have while your running. Whether on the street, at the park or on a treadmill having that football tucked high n’ tight in your hand will automatically make you feel ten years younger and like Barry Sanders ready to bounce, hop, and glide your way across any surface to reach your goals. So the answer is obvious right? If you hate running so much that you would rather poke your bicycle spokes in your eyes that run 10ft try running that 10 ft with a pigskin in your hand, I bet you will be running faster, longer and stronger just by putting that little ball high n’ tight up by your shoulder.

“Hey that sounds great but what if my friends see me running on the street” OR “What if they look at me funny at the gym, I mean it’s kinda embarrassing right ?”

If your reading this post and care about what your friends see you doing and think then maybe your not ready to make changes in your life and should go back to sitting on the couch, trust me it’s a heck of alot easier. Plus if your gonna live your life and care so much about what other people think about you then maybe that is not much of a life to live at all.

*For In-Home, Private or Outdoor Personal Training in Los Angeles contact me @ (626) 759-0171 or gomotionfitness@gmail.com

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Food =’s Energy! Plain & Simple

25 03 2011
Personal Trainer Los Angelesh

Remember this: "Food is just energy"

South beach diet, Mediterranien diet, Atkins Diet, Paleo Diet, etc, etc. With all these diets, names, tip & tricks to lose weight you can be so confused before you start it’s no wonder that you give up so fast right?

So I am going to keep this short and simple

Food is energy for your body to move plain and simple!

People ask me all the time “Carlos, Is this okay to eat” or “Carlos, Is this bad for me?” and my response most of the time is this “Look at whats on your plate as energy and ask yourself, is the food on my plate going to be used efficiently by my body until my next meal? (just like my car or appliances use energy)” basically meaning “What am I going to do with this junk food after I eat it?” Am I going to be doing something strenuous to help my body use this energy and burn it? Or am I just going back to my cubicle, couch or car to let it sit in my body before I eat my next BIG carb heavy meal?

Then I will usually explain to somebody that after you eat your body needs to find a way to use the food (energy) that you ate into use. Carbs and sugar want to be used first so after you eat that burger (bread) and fries (potatoes) or whatever you eat what are you going to do with that energy to use it? IF the answer is nothing then maybe you should have made a healthier choice huh?

After you eat those carbs and sugars want to be used by your body and inside they are bouncing off the walls saying “PICK ME! PICK ME!” Sadly if  your like most Americans your diet probably looks like this:

  1. A bagel/pastry/cereal for breakfast with your sugar filled (insert Starbucks drink here)
  2. Fast food for Lunch (Pizza, Chinese, Burger & Fries, Mexican Food, etc)
  3. Something out of the vending machine for a snack (Dorritos, Candy, Pretzels) *People always think pretzels are a healthy choice, SURPRISE! It’s a TERRIBLE CHOICE!
  4. Some carb heavy meal like spaghetti, mac n cheese, au gratin potatoes, hamburger helper,  white rice, dinner rolls, etc with your dinner.

Now ask yourself this, “What have I done or am I going to do to use ALLLLLL that energy?” Most likely nothing right? (And I know have all your excuses already lined up to justify it and make yourself feel better). In that case ALLLLLLL that food (energy) gets saved for another day and turns into fat. The problem now is that all that energy just keeps building up and up and up and you keep getting heavier and heavier and heavier after days, months or years of poor eating and VIOLA! You are now part of the American obesity statistic.

Right about this time people usually say “OH WOW! I never thought of looking at my food as energy, it all makes sense now”

*For Online Fitness/Nutritional Program Design contact me @ (626) 759.0171 or gomotionfitness@gmail.com


*For Private Personal Training in Los Angeles contact me @ (626) 759.0171 or gomotionfitness@gmail.com

Here are some of my favorite meals:

Chicken, Peppers, Onions, Black Pepper, Olive Oil

Egg White Omelet, Black Beans, Cantaloupe, Ezekiel Sprouted Wheat Bread

Quinoa Salad, Chicken, Spinach, Almonds, Cranberries

Spinach, Almonds, Avocado, Blueberries, Tomatoes, Chicken

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Workout of The Month

1 03 2011

Personal Trainer Los Angeles

Independent Arm Rope Battles

Tired? Bored? Or just plain don’t know what to do with your workout? Here is a workout that will have you 100% SMOKED!!!!
Workout #1 (50ft Manila Rope Needed)

50-Independent Hand Battling Rope Swings

Personal Traine Los Angeles

Two Handed Battle

25-Two Handed Battling Rope Swings


50 meter Sprint (not pictured)

*Do this 4 times with a 30 second to

1 minute rest in between rounds.

Workout #2 (Two-16kg Kettlebells/Pull Up Bar)

Personal Trainer Los Angeles

Throw Overs

Reverse Pyramid: 15-12-9-6 (4 Rounds)

15-Kettlebell Thrusters

15-Pull Ups (not pictured)

*Take a 30 second to 1 minute rest

**Continue with 12 Thrusters/12 Pull Ups /Rest/ etc. until you reach the last round.

Personal Trainer Los Angeles

Kettlebell Squat Thrusters (Top)

Personal Trainer Los Angeles

Kettlebell Squat Thruster (bottom)

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Mr. Olympia Fitness Expo

1 10 2010


2010 Mr. Olympia Fitness Expo


The weekend of September 24-26 I left sunny Los Angeles and headed to even hotter  Las Vegas to attend the 2010 Mr. Olympia weekend festivities!

For a $15 entrance fee I got to see, do and learn alot of things about the supplement, health and fitness industry. Learned some new things and reinforced some old facts that I already thought to be true.

Here are some highlights about the Fitness Expo:

  1. Tons of supplements! (I will do periodic supplement reviews  on this site to tell you which samples I liked or disliked)
  2. Great place to network with other trainers and fitness enthusiast’s from all over country and the world.
  3. Great place to find out about more information about all the pills, powders, drinks, etc. that people put into their bodies for performance enhancement from the people and representatives of the companies who make and sell it.
  4. Easy to get starstruck by all the famous bodybuilders & fitness models that you see everyday in your grocery store magazines as you get to see them live and in person.

While I am NOT really into the whole bodybuilding culture like I was in my 20’s it was still great to go back to a sport that I used to be enamored with and get to see some of the legends and great bodybuilders that really got me inspired to pursue a healthy lifestyle at a young age.
I have attached some photos of the Olympia fitness expo to my FLICKR account which is accessible by clicking on the word FLICKR or clicking on the bottom right hand side of this page.


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