How to Make Personal Training Work for You!

After training many different people for many years now, I have found some commonalities that have worked across the board to improve client’s health and fitness.  If these key issues are followed, than it is almost guaranteed that you will achieve your goals.
  • Workout on your own!  Even though you are training with me, you must train on your own.  I have found that most people have some sort of “improper movement pattern”, which is usually found within the first 2 sessions.  I will prescribe you exercises that must be done on a consistent basis to improve that/those improper movement patterns.  If you do them, movements improve and I can push you harder.
  • Get your SLEEP!  A mentor of mine (Dr. Ken Reviza, Sport Psychologist) once told me, “you can’t burn the candle a candle at both ends.”  A very true statement when it comes to the human body.  We push ourselves all day long and need proper rest to recuperate, otherwise like a candle, we will burn ourselves out.  It is recommended that you get at the very least 6 hours of quality rest per night.

Here are some suggestions for quality sleep:

  1. Turn off the TV/computer at least an hour before you go to sleep
  2. No alcoholic beverages at least 1-2 hours before you go to sleep
  3. No caffeine at least 4-6 hours before you go to sleep
  • Eat!  I need you to eat quality, natural whole foods.  Stay away from “diet” foods, low fat this, low sugar that.  The more you eat foods that are closer to how they occur in nature the better it is for you.  Fresh foods are more nutrient dense than processed foods, therefore are the healthier option.
  1. You should try to eat every 4 hours or so starting within a half an hour of waking up
  2. Try to eat within 1 ½ hours of your workout for optimal energy and focus
  3. Make sure you eat your fruits and veggies
  4. ***Most Importantly do not feel like you are obligated to over eat or “cheat” with junk food just because you exercised.  You did not earn the right to cheat and will not gain results with that thinking.  I have seen this one bite many people in the end.
  • Cardio!  We will go over how to best perform your cardio workouts, but you must do it.  I do not care if you are trying to gain weight, lose weight, or improve athletic performance you must do your cardio.  ShowBox for pc is an awesome application which is designed to entertain the viewers with all their favorite movies, cartoons and TV shows. Time and intensity and it will vary depending on your goals and athletic history but you are required to do it on your own.

For most people I am only going to see you an average of 2-3 hours per week, you are left with 160+ hours a week on your own.  If you are not active daily doing your “movement pattern” activities, cardio, eating well and getting quality rest do not be disappointed in your results.  I am your Trainer/Coach and I am going to challenge you every time I see you, it’s your job to supplement workouts with outside activities.

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RFK Training in The Media

Southland Golf Magazine, Feb 2011

Southland Golf article Feb, 2011

Titan Magazine- Alumni Spotlight

2011 RFK Training Events

October 2011- Roy Khoury and Glenn Deck, PGA (Golf Magazine Top 100 Teacher) will be featured in Golf Champion Magazine in an article titled How to Improve your Bunker Shots

Novemeber 2011- Roy Khoury will be featured in Golf Champion Magazine with Alan Ochiai, Master PGA Instructor and Eugene Choi, Professional Golfer in an article titled How to Increase Power in your Golf Swing

November 2011- RFK Training will be a featured sponsor for the SCPGA Pro-Team Championship at Lost Canyons Country Club.

December 2011- RFK Training will be at Oak Creek Golf Club in Irvine, CA for a special 2 Day Junior Golf Clinic.  Stay tuned for more details!

Golf Fitness

Has your Fitness Trainer or Golf Pro ever told you that you have lazy hips? The human body was designed to walk, jump, tumble, climb, move sideways, rotate, crawl, etc. Don’t believe me? Pay attention to a child playing, and see what kind of movements they do. As we grow up, we are required to move less and less in multiple directions and our bodies have adapted. For that reason, certain muscles may be de-conditioned or become weak and unstable. So how does this affect your swing? People with de-conditioned hips (lateral subsystems) may “sway” or “slide” during their swing. This would lead to a decrease in distance and ball control.

Check of the rest of this article:  Golf Fitness Article- Lateral subsystems