Oxytocin: Why Connection Makes Discipline Easier
You are not wired to do this alone. Oxytocin is your bonding hormone. And it may be the most overlooked performance enhancer in fitness. What Is Oxytocin? Oxytocin is released through: Physical touch Trust Shared experience Teamwork It lowers cortisol (stress hormone) and increases calm. Why It Matters for Progress Isolation increases stress. Stress weakens ... Read More
Endorphins: Why Discomfort Builds Confidence
Endorphins are your body’s natural painkillers. But they’re more than that. They are the chemical proof that you survived something hard. What Are Endorphins? Endorphins are released during: Intense exercise Sprinting Heavy lifting Laughter Cold exposure They reduce pain perception and create that post-workout lift. Why They Matter Endorphins teach your nervous system: “This is ... Read More
Serotonin: The Stability Chemical That Keeps You Consistent
If you feel scattered, irritable, tired, or unmotivated — it’s not always a discipline issue. Sometimes, it’s chemistry. Serotonin is often called the “feel-good” chemical, but that’s misleading. It’s not about euphoria. It’s about stability. And stability is what makes consistency possible. What Is Serotonin? Serotonin is a neurotransmitter that regulates: Mood balance Sleep cycles ... Read More
Dopamine: Why Action Creates Drive
Most people think motivation creates action. It’s the opposite. Action creates dopamine. Dopamine creates drive. What Is Dopamine? Dopamine is your brain’s reward and motivation neurotransmitter. It fuels: Focus Goal pursuit Habit formation Anticipation It’s not happiness. It’s momentum. Why Dopamine Crashes Modern life hijacks dopamine: Social media Processed sugar Constant novelty Instant gratification These ... Read More
Zombie Cells & Their Role in the Aging Process
Understanding Zombie Cells Halloween is right around the corner. While we're familiar with spooky creatures, a lesser-known ghoul resides within: zombie cells. These eerie entities might seem like they're from a horror movie, but they're real parts of our biology. So, what are these mysterious cells? How do they impact our bodies and health? Senescent ... Read More
Rowvember Challenge: A Path to Total Transformation
Embarking on a 30-day rowing challenge isn't merely a physical feat; it's a journey that can redefine your relationship with fitness. Let's explore the remarkable impact of rowing on your well-being, both physically and mentally, drawing inspiration from a compelling case study. Benefits of Consistent Rowing Consistency is the cornerstone of any successful fitness routine ... Read More
Cucumber Dill Chicken Salad Recipe
Savor the Essence of Summer: Cucumber Dill Chicken Salad Summer brings a bounty of fresh flavors that beg to be enjoyed in their most vibrant form. Our "Cucumber Dill Chicken Salad" captures the essence of summer in every bite, offering a nutritious and effortless recipe that's perfect for any occasion. This dish is a refreshing ... Read More
Enhancing Mobility: How to Unlock Your Body’s Full Potential
Introduction to Enhancing Mobility in Fitness One crucial aspect often overlooked in fitness, playing a significant role in overall health and athletic performance, is enhancing mobility. Whether you're a top-tier athlete, a fitness enthusiast, or someone aiming for a more active lifestyle, focusing on enhancing mobility can significantly improve your physical health. It's a common ... Read More
Feta Basil Turkey Burgers: A Healthy Father’s Day Feast (In Only 20 Minutes!)
Celebrate Father's Day with Healthy and Delicious Feta Basil Turkey Burger Looking to treat Dad to a mouthwatering meal this Father's Day? Look no further than these savory Feta Basil Turkey Burgers that only take about 20 minutes from start to finish! Made with lean ground turkey, these burgers are a healthy and flavorful option ... Read More
Budget-Friendly Meal Prep: Transforming Costco’s Chicken into Nutritious Meals
Meal Prep With a $4.99 Costco Rotisserie Chicken Eating healthy doesn't have to break the bank or consume all your time. With a little creativity and a $4.99 Costco rotisserie chicken, you can transform a budget-friendly option into five nutritious and large portion meals. Dive into the simplicity and flavor of my Curry Chicken Salad ... Read More
San Diego Mobility Training: Unlocking Your Body’s Full Potential
Introduction to San Diego Mobility Training: Elevating Your Fitness Mobility, often overlooked in fitness, plays a critical role in overall health and performance. Whether you’re an elite athlete, a fitness enthusiast, or simply aiming for a more active lifestyle, improving your mobility through San Diego mobility training can significantly boost your physical well-being. Understanding Mobility ... Read More
Personalizing Fitness Training: Unlocking Success with Love Languages
Personalizing Fitness Training: Integrating Love Languages into fitness training uniquely strengthens the trainer-client bond. This approach significantly boosts both motivation and success. Understanding Love Languages in Fitness Gary Chapman's Five Love Languages illuminate how we prefer to give and receive love. Applying these insights to fitness training dramatically improves motivation and progress. If you don’t ... Read More
Healthy Lifestyle for Couples: Strengthening Romance Through Fitness
Healthy Lifestyle for Couples: Studies have shown that couples who engage in physical activity together have improved communication, stronger emotional connection and increased levels of happiness in their relationships. Not to mention, sweating with your significant other is a fun way to spend quality time together and bond over a shared interest. Research indicates that ... Read More
Overnight Oats: Champion Breakfast for Heart Health
The Heart-Healthy Benefits of Overnight Oats Overnight Oats: Celebrate Heart Health Month this February with a breakfast that champions health and taste: oats. These humble grains offer significant benefits for heart health and wellness. For decades, oatmeal has been a staple in my household, especially on training days. It fuels the body with the necessary ... Read More
Warming Up: The Key to a Safe and Effective Workout | Chris Keith
The Importance of Warming Up As San Diego's voted best personal trainer, I can't emphasize this enough: A proper warm-up significantly reduces the risk of exercise-related injuries. Beyond Just Getting Your Heart Rate Up We're often told to "go warm up" before training, a game, or a long run. Many believe it's just about getting ... Read More
Best Personal Trainer Tips: 7 Resolutions for Fitness Success in 2023
Best Personal Trainer: The 7 Best New Year Resolution Solutions That Will Help You Reach Your Goals Happy New Year, friends! As we step into 2023, it's time to refocus on our resolutions. After the holiday season's indulgences, transitioning to a healthier lifestyle might seem daunting. However, as the best personal trainer in San Diego, ... Read More
San Diego Races: A Fitness Journey
Embracing a new year, San Diego races offer an exhilarating pathway to achieving your fitness resolutions. If your New Year's resolution revolves around enhancing your health or fitness, diving into action by registering for a 2023 San Diego race could be the perfect start. The Starting Line: Picking Your Race Securing your race spot early ... Read More
ROWVEMBER Challenge
2000 Meter Row 1 Mile Run 2000 Meter Row For Time Recheck every 9-12 Days Dial in your technique by reading and watching videos at the Concept 2 Website link here. https://www.concept2.com/indoor-rowers/training/technique-videos Here are twelve training workouts to improve your time for this November Challenge workout. Please keep track of your times for ... Read More
Plantar Fasciitis: Your Complete Guide to Understanding, Preventing, and Treating
Briefly introduce what Plantar Fasciitis is and its relevance to both athletes and non-athletes. What is Plantar Fasciitis? As an athlete or fitness buff, you depend on your feet to perform a combination of crucial functions - to absorb impact, quickly change directions, and to stabilize the motion of the entire body. When the foot ... Read More
Low Impact Cardio Workouts
1. 500 Meter Row 300 Meter Ski Erg 500 Meter Row 300 Meter Ski Erg 500 Meter Row 30 Minutes Stairmaster Fat Burner Program 2. 3 Rounds 500 Meter Row 400 Meter Run 1/2 Mile Air Bike 30 Minutes Stairmaster Fat Burner Program 3. 2 Rounds 500 Meter Ski Erg 400 Meter Run 1/2 Mile ... Read More
The Benefits of Low Impact Aerobics
Low Impact Aerobics offer a sustainable, effective way to improve your health and fitness without putting undue stress on your joints. In an era where maintaining optimal health and wellness is crucial, accessible exercise routines are key. These workouts enhance cardiovascular health and aid in fat burning, making them safe and effective for all. ... Read More
Shoulders Can Be Very Prone to Injury
Injuries of the AC joint (the joint connecting the collarbone to the shoulder blade) are among the most common sports and fitness training related injuries. One type of painful shoulder condition is Weightlifter's Shoulder. Weightlifter's Shoulder, also called AC joint Osteolysis, or Distal Clavicular Osteolysis (DCO), can affect people whose sports or job activities involve ... Read More
Voted Best Personal Trainer in San Diego
View this post on Instagram I am so grateful for being named best personal trainer by Uptown News for 2018 . Such a great publication , always great content about our community and outside of it . I’m very proud of this accomplishment and hope to continue this momentum throughout 2019 #sandiego #uptownnews ... Read More
Meniscus Tears Can Be Fixed
It doesn't matter if you're a serious athlete, a weekend warrior, or simply enjoy living a healthy lifestyle that includes regular physical training and cardiovascular workouts - a meniscus tear can put you on the sidelines for 6 weeks or more. Your knee meniscus is a kidney-shaped wedge of cartilage that spans the gap between ... Read More
10 Reasons to Hire a Personal Trainer
Are you thinking of hiring a personal trainer, but wonder if it is worth the time and money? Hiring a personal trainer is a big step. Personal trainers are fitness and lifestyle professionals. Certified personal trainers have extensive training and experience that makes them authorities on diet, exercise, and lifestyle choices. Investing in a personal ... Read More
Meal Prep Keeps You on Track
Prepping meals on Sunday can help you maintain your low carb, high protein diet. During the workweek, when you’re in a rush, grabbing something quick from a supermarket shelf or takeout restaurant will likely get you a high-carb, high-fat food, low in protein, in oversized portions. Sunday meal prep can prevent this. By prepping a ... Read More
10 Tips To Eating Out, Sticking To Your Diet, And Enjoying Your Meal | Chris Keith
Tuesday A photo posted by ChrisKeith | SDPersonalTrainer (@sdpersonaltrainer) on Nov 17, 2015 at 8:48pm PST Are you on a diet? Do you constantly dread the thought of going out to dinner because it means yet another "skip day?" Fear no more! This year,2016, is going to be the year that you learn how to ... Read More
Love and Relationships: How healthy relationships can help you meet your diet and weight loss goals by Chris Keith
Throwback Thursday 2009. Pete, Paul, and I at Mission Bay Park after an outdoor workout. These guys are like big brothers to me. Pete has never hesitated to speak his mind when he disagreed with me and always supported me when others didn't . Paul always acknowledged my hard work and makes me feel appreciated ... Read More
Monthly Goals To Help You Meet Your New Year’s Resolutions by Chris Keith
2016 is here and that means you might have gathered together another list of New Year's resolutions. No matter how large or small your resolution, achieving your goals can all too easily become a daunting challenge. Instead of giving up hope or changing your New Year's resolutions in the face of challenges, you should remember ... Read More
Forward Head by Chris Keith
Forward Head Posture: Causes and Strategic Fixes to Ensure Optimal Performance Out of all the myriads of bodily dysfunctions, the one that is plaguing most of our modern world is the forward head posture (FHP). A typical FHP can be seen in most people that use smartphones often, work sedentary jobs or those that sit ... Read More
7 New Year’s Resolutions Solutions | Chris Keith
Each year, millions of people set out to make this year better than the last. A popular way to do this is through the creation of "resolutions." Resolutions can be made about any area of life including personal, health, professional and financial matters. Some resolutions are about beginning or developing new habits, and some are ... Read More
6 Benefits of An Exercise Journal by Chris Keith
Whether you are a long-time avid fan of fitness who never misses a workout, or a newbie just starting your journey, anything that gives you an edge is a welcome addition. You may invest money into new equipment, or personal training. You may read all the latest fitness blogs, and adhere to strict regimens. All ... Read More
5 Things to Look for in Hiring a Personal Trainer by Chris Keith
These days, there are a lot of people claiming to be the best personal trainer. It doesn’t take a genius to know that not all of these great looking ladies and gentlemen are telling the truth. Some are certainly bound to be worth their salt; but many more are not, leading the smart consumer to ... Read More
Testimonial Tuesday | Dr. Steve Sorenson
"Chris Keith is the Best Personal Trainer I have ever worked with. I lost over 80 pounds in 14 months and really enjoy our personal training sessions. He put me on a 3 phase nutrition plan that was very simple and easy to follow. I don't want to call it a diet plan because it ... Read More
Benefits of A Personal Trainer by Chris Keith
Whether you are new to exercising or you are needing a bit of help in staying motivated to stick to your exercise regimen, hiring a personal trainer is a smart decision because it focuses on making an investment in yourself and your health. When deciding who to choose for a personal trainer. you need to ... Read More
Fitness Training Workout 13 July 2015
Monday 1) Strength Back Squats 8 x 8 Every 4 Minutes 2) 4 Rounds 25 Air Squats 25 Kettlebell Swings 400 Meter Run 3) 2000 Meter Row or 20 Minutes Stairmaster
Fitness Training Workout 7 July 2015
Tuesday 1) 50 Air Squats 2) Front Squats 6 x 10 3) 3 Rounds 7 Deadlifts 225/155 205/125 185/115 14 Box Jumps 30/24 24/20 21 Lateral Burpees 4) 2.5 Mile Run
Fitness Training Workout 6 July 2015
1) 6 x 8 Overhead Squat 2) Push Press 5 x 8 Every 3:30 3) 15 Minute Time Cap $$ 100 Jump Ropes $$ 42-30-18 Burpees Sit Ups $$ 100 Jump Ropes $$ 4) Intervals Row or Run 4 x 1200 Meters Rest 2 Minutes Between Intervals
29 June 2015 Fitness Training Workout
1) Overhead Squats 5 x 6 Every 1:30 Overhead Squats 4 x 6 Every 2 Minutes 2) Gymnastics Strength L Hang or L Sit 8 x :10 Seconds on :20 Seconds off 3) 12 Minute AMRAP 10 Push Ups 10 Box Jump Step Downs 30/24 24/20 4) Tabata Cover max distance possible Row 8 x ... Read More
Fitness Training Workout 25-26 June 2015
Thursday 1) Back Squats 6 x 6 2) Kettlebell Swings 8 x 12 Every Minute on The Minute 3) Row 2,000 meters 50 Sit Ups 50 Double Unders Row 1,000 meters 40 Sit Ups 40 Double Unders Row 500 meters 30 Sit Ups 30 Double Unders 4) 3 Mile Jog Friday 1) 7 x 7 ... Read More
22 June 2015 Fitness Training Workouts
Monday 1) 5 x 8 Overhead Squat 2) Back Squat 5 x 8 Every 4 Minutes 3) 20 Lunges 20 Burpees Rest 2 Minutes Between Rounds Total Workout Time with 2 Minutes Rest Included in Total Time 4) Intervals Cover max distance Row 6 x :90 Seconds on :90 Seconds off or 25 Minute Jog ... Read More
15-18 June 2015 Fitness Training Workouts
Monday 1) 5 x 3 Wall Walks Rest as Needed 2) Overhead Squats 5 x 10 Every 3 Minutes Overhead Squats 2 x 12 Every 3 Minutes 3) 3 Rounds 15 Squats 15 Sit Ups 15 Burpees to 6″ Target then 1 Mile Run 4) Intervals Rest 45 seconds between intervals Row 10 x 250m ... Read More
11 June 2015 Fitness Training Workout
Fitness Training Workouts Thursday 1) 50-40-30-20-10 Jump Rope Sit Ups at the 10:00 Minute Mark Begin 3 Rounds 500 Meter Row 400 Meter Run or 30 Minute Jog Friday 1) Back Squat 7 x 10 Diamond Push Ups 7 x 10 Every 3:30 Minutes Workout of The Day 8 Minute AMRAP 10 Burpees 5 Deadlifts ... Read More
10 June 2015 Fitness Training Workout
1) 6 x 6 Push Press 2) Bench Press 6 x 8 Pendlay Row 6 x 8 Every 3 Minutes Push Ups 3 x 15 Strict Pull Ups 3 x 10 Every 3 Minutes 3) 20 Minute AMRAP 10 Burpees 10 KB Swings Rx+2.0/1.5 1.5/1.0 1.25/.75 10 Box Step Ups 4) Intervals 5 x 1000 ... Read More
9 June 2015 WOD
Tuesday 1) Plank Hold Accumulate 5 Minutes Hold 2) Strength Back Squat 7 x 7 Every 3 Minutes Deadlift 6 x 2 Every 2 Minutes 3) Workout of The Day 21-15-9-15-21 Sit Ups Wall Balls Calorie Row or x2 Jump Rope 4) 20 Minutes Stairmaster
8 June 2015 Fitness Training Workouts
Monday 1) 7 x 7 Overhead Squat 7 x 3 Deadlift 2) Pendlay Row 5 x 5 Push Ups 5 x 10 Every 3 Minutes Barbell Row 4 x 8 Sit Ups 4 x 15 Every 3:30 Minutes 3) 12 Minute AMRAP 8 Ring Rows 10 1 1/4 Squats 12 V Ups 4) 3 Rounds ... Read More
1 June 2015 Fitness Training Workouts
Guess who Pr'd their half marathon times at this year's Rock and Roll? Monday 1) 7 x 12 Kettlebell Swings 7 x 12 Overhead Squats 2) Push Press 5 x 8 Sit Ups 5 x 20 (12) Every 3:30 Minutes 3) Complete as many rounds as possible in 20 minutes of: 2 Pull Ups + ... Read More
25-29 May 2015 Fitness Training
Tuesday 1) 2 x 8 Push Ups 2 x 8 Burpee Pull Ups 2) 5 x 8 Back Squats 3) 3 Minute AMRAP 6 Front Squats 185/135 155/115 135/95 115/85 6 Lateral Burpees Rest 1 Minute 3 Minute AMRAP Double Unders Rest 1 Minute 3 Minute AMRAP 6 Front Squats 185/135 155/115 135/95 115/85 6 ... Read More
18-22 May 20 Fitness Training Workouts
Monday 1) 7 x 2 L/R Dumbell Snatch 7 x 7 Overhead Squat 2) Push Press 9 x 4 Every Minute on The Minute Bench Press 6 x 10 Sit Ups 6 x 12 Every 3 Minutes 3) 7 Minute AMRAP Burpees to a 6” Target 4) 3 Mile Jog Tuesday 1) 3 x 10 ... Read More
11-15 May 2015 Fitness Training Workouts
I love Mondays because it's the beginning of the Fitness Week for me. My goal is to hit 475# on my deadlift this week. What's yours ? #sandiego #hillcrest #missionhills #missionvalley #goals A photo posted by Chris Keith (@sdpersonaltrainer) on May 11, 2015 at 8:48am PDT Monday 1) 6 x 10 Bench Press 2) 6 ... Read More
4-8 May 2015 Fitness Training Workouts
1st Bar Muscle Up #sandiego #hillcrest #iheartgaybars #gymnastics #fitness A video posted by Chris Keith (@sdpersonaltrainer) on Feb 4, 2015 at 9:05am PST Weekly Programming Ideally in most workouts there is an order for optimal results depending on what the fitness goal is Warm Up Dynamic Flexibility Power Strength Stamina Endurance Cool Down Flexibility As ... Read More
Real Talk in San Diego with Jeff Discher
Today I had the Pleasure of Talking Heatlh and Fitness on ESPN Radio with my realtor Jeff Discher. It was my first time working with the media in awhile so I was a little nervous at first but once I started talking about what I love to do it felt really natural. I'm very grateful ... Read More
Concept 2 Rowing Technique
The Benefits and Practice of Indoor Rowing By San Diego Personal Trainer Chris Keith Indoor rowing is a highly valuable instrument for athletic development and a staple in Chris Keith Personal Training. Rowing is safe, effective, and appropriate for the de-conditioned or the elite athlete of any age. The question we often hear is “What ... Read More
Should I Exercise During Pregnancy?
A woman recently joined my gym and then found out a few days later that she was pregnant. She asked me if she should cancel her membership and, thus, this essay was born (pun intended). Exercise during pregnancy has great benefits! First of all, it can help you prepare for a smooth labor and childbirth ... Read More
What are the Benefits of Hiring a Personal Trainer?
Alright, let’s get real, how many times have you set a new fitness goal or goals for yourself, only to fall off the wagon in a couple of weeks? Sometimes we all could you use a little help. For this reason you can capitalize on the awesome benefits of hiring a personal trainer! Personal training ... Read More
What to Look for in a Personal Trainer
With thousands of personal trainers in the San Diego area alone, how does one even begin to choose? The most important thing is to find a trainer who makes you feel comfortable especially when some of your biggest flaws (at least in the gym) may be exposed. Hence the name “personal” trainer, they need to ... Read More
Exercise Recovery Tips
After a good workout, there is no doubt that you are feeling sore and possibly a little fatigued. This is a normal response to beginning a workout routine. During this time, it is important to take care of yourself both physically and mentally. It is easy to get discouraged by your body’s reaction to exercise ... Read More
Functional Training Plan
1. 5 Rounds Concept 2 300 Meter Ski Erg 400 Meter Run 500 Meter Row 2. 20 Minute AMRAP: 5 Pull ups 10 Push ups 15 Squats 25 Minutes Stairmaster 3. 3 Rounds 800 1000 Meter Row 25 Minutes Stairmaster 4. 5 Rounds 400 Meter Run 15 Overhead Squats 20 Minutes Stairmaster 5. 1 Mile ... Read More
Breathing and Bracing for Strength Training
The Power of Deep Breathing Breathing is pretty much the basis for life. Without respiration the organism would be deprived of oxygen and would eventually perish. We often take breathing for granted since it’s a second nature thing we do. The truth is regular unconscious chest breathing (CB) only utilizes 1/3 of your full lung ... Read More
Eating for Success Series – Nuts!
Nuts are an essential (snack) food; fundamental to a heart healthy diet. Nuts are packed with protein, antioxidants, vitamins, minerals, and fatty acids. Monounsaturated fatty acids (MUF) found in nuts include oleic and palmitoleic acids, which increase HDL levels or good cholesterol, while simultaneously lowering LDL levels or bad cholesterol. Nuts are a rich source ... Read More
Eating for Success Series – Blueberries!
We hope that you had a productive week and are gearing up for a great weekend ahead. As the weather warms up I always turn my attention to beautiful sun-kissed fruits. Most fruits are at their peak of freshness during the summer time, and are, therefore, perfect for summer dining. With summer on my mind, ... Read More
Eating for Success Series – Kale
Welcome back to the Eating for Success Series! This week our focus in on Kale! This beautiful leafy green is by far one of my favorites. Weekly I tell someone that I have “a mild obsession for kale” and all for good reason. Not only is kale (aka. The Queen of Greens) amazingly delicious and ... Read More
Eating for Success Series – Turkey
by A'verria Martin, Ph.D. Welcome back to the Eating for Success Series. We have spent the last four weeks discussing lean proteins – eggs, salmon, chicken, and today turkey. This will be our last week concentrating on lean protein, as we begin to explore vegetables, fruits, low-fat dairy and low-glycemic grains. There is an abundance ... Read More
Eating for Success Series – Chicken
By A'verria Martin, Ph.D. We developed the eating for success series to provide the foundational information you need to develop a healthy diet to support your fitness goals. A healthy diet, for athletic performance, should emphasize lean proteins, vegetables, fruits, and moderate amounts of low-fat dairy and whole grains. Our current focus is on lean ... Read More
Eating for Success Series – Wild Salmon
By A’verria Martin, Ph.D. Welcome back to the Eating for Success Series! Each week we highlight one of the nutrient dense foods that can be found in the Chris Keith, Phase II: Maintenance Plan food list. For the next few weeks we are going to remain focused on lean proteins. Lean proteins are essential to ... Read More
Eating for Success Series by A’verria Martin, Ph.D.
Almost daily we hear the question, “What should I eat?” We realize that eating for success can be confusing and scary due to the multitude of nutrition literature available. For that reason, we combed the literature and utilized years of experience to create the Chris Keith nutrition plan, which consists of nutrient dense foods that ... Read More
Gluten Free/Carb Load
As most of us are either Paleo, gluten free or just keeping a well balance diet and watching carbs, there are some good points to know. • LOCAL LOCAL LOCAL is truly the way to eat. You can assure you know what your food is all about. It is good to know you are getting ... Read More
