Conditioning Specialists is the leading personal training studio for Santa Barbara, Montecito, Goleta, and Hope Ranch. Our personal trainers specialize in sports conditioning, weight loss, diet, nutrition, and lasting results. We work as a team in our private Santa Barbara personal training studio focusing on overall wellness and care of each individual. We also take pride as fitness professionals in giving back to the Santa Barbara community. Read the testimonials on our site and on independent sites - they speak for themselves. We look forward to working with you on your health, fitness, and wellness goals.

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Fitness News and Updates (16)

Tis the season for holiday parties and all the extra calories that come along with it.

In Santa Barbara, these parties tend to involve copious amounts of great food and drinks – especially wine.

So, how does a fitness conscious person stay social and navigate these events?

Well, there is, of course, abstinence – attend the event, but don't indulge in the drinking and eating. If this was you, then you would have stopped reading this after the first sentence. Since you're still here, we're going to assume that you want a few tips that will allow you to enjoy the festivities and minimize the damage. Here are a few suggestions: holiday-party-diet

Go with a Plan
When you go to a holiday party, or any party for that matter, go with a plan as to how much you are going to drink and eat. Perhaps you decide that you'll have up to two glasses of wine and only one dessert.

A plan of attack will allow you to have fun, enjoy the food and drinks, but also feel good about yourself the next day. It's often the case that we say, "well, one more won't hurt" only to regret the third helping of chocolate cake after we've already eaten it. Planning on having one piece helps prevent that devil on your shoulder that can justify overindulging because It's a "special occasion".

Workout Beforehand
Doing an intense, anabolic threshold, workout before the party can prime your body to update and utilize the calories you're about to ingest much more effectively. If you're looking for workout ideas, talk to your personal trainer, or visit a website designed for personal trainers such as Fitness Professional Online

After an intense workout, your body is looking to replace glycogen stores (sugar stores) and get nutrients to repair damaged tissue. Ideally, these calories come from organic and whole foods, but hey, you're going to a party, so let's deal with what we have in front of us. Your body will utilize whatever it can get and in this case, it's a beer, glass of wine, or those holiday cookies the receptionist always brings.

It's not ideal, but you've got to live life.

Start with the Veggies
You've got a plan, you've put a workout in, and now you're at the party. Start your nibbling at the veggie platter. Skip the dip and start with just veggies as you scope the room. The fiber in the vegetables will make you feel more satiated and likely slow down the cookie binge. You may also find that there are others, like you, doing the same thing.

The goal of the party is to be social and have a good time. Don't over think things, but do go with a plan. You work hard to feel and look your best, so you don't want to blow it over the coming months.

When all else fails, smile. It releases endorphins in you and those around you, which will always make you look younger and feel better.

We all get busy, but how does a father of two, local business owner, musician, and teacher not only drop bodyfat, add muscle, but also continue to get results? He works with experts and he works hard! David first came into our personal training studio looking to reduce his weight and stress - he did all of that and a lot more. David's story is like so many others, but David got tired of making excuses and started making changes. 

David is a father of two beautiful children.

David owns a local retail and music lessons store in Santa Barbara.

David is a published author.

David teaches at Santa Babara City College.

Just like you, David doesn't have any time. 

Just like you, David makes time because not making time isn't an option. 

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There's regulation in almost every industry – you need a specific license to sell a house, you need a specific designation to give financial advice, and you even need a license to be a make-up artist in 36 states, but you don't need a license to be a personal trainer. Does this shock you? It should.bad-trainer

The human body is the most complex machine we're aware of. This is the reason doctors call their business a "practice". They're still learning every day. So why is it that the person helping you with your health and fitness goals doesn't have to have any formal education?

This is a debate that has been going on in the fitness industry for over a decade. In fact, Doug Holt was the Director of Information for the National Board of Fitness Examiners, an organization trying to establish a set of universal requirements for personal trainers and strength coaches.

When Conditioning Specialists was opened as a personal training studio in Santa Barbara, the goal was to create a place where highly educated and experienced personal trainers and strength coaches could come and work with their clients. We achieved that goal and over time, our business has evolved, but the mission hasn't. We believe that to truly help someone, we need to focus on continually educating ourselves and our clients.

We don't operate a once-size-fits-all studio. We're not for everyone. If you're looking for large group classes where you can hide in the back or just come and sweat, then we're not for you. If you just want to go through the motions, we're not for you. If you want to just come and workout on your own, we're also not for you. We're built for people who want real help towards their fitness goals. Our clients range in age from 8 to 80 (no joke) and come from all walks of life. What sets them apart is that they are looking for a safe place to come and work with an expert. That's Conditioning Specialists.

Although there probably won't be any regulation in our industry for a long time, it's important that you make sure your fitness professional has the knowledge and experience to help you towards your goals, not just their own.

Come give us a try for free and you'll experience the difference with working with one of our fitness coaches!

Q: I was told that in order to lose weight and tone, I should lift light weight with more reps. Is that true?

A: If your workouts only consist of lifting light weights and some steady-state cardio, you most likely are not getting the results you want and are wasting your precious time. If your goal is to burn fat, improve muscle definition (i.e. look toned), and increase your fitness level, you should be lifting heavy! This is true for both men and women.

Every week we wake up and know that eating healthy and exercising on a regular basis is an essential part of our physical and mental well being. Exercising most days of the week for approximately 30-60 minutes not only helps keep our hearts and bodies healthy, but also helps us reach our aesthetic goals. Yet sometimes exercise can lead to an extreme, and our bodies start to go into what is called overtraining syndrome.

Redefining what it means to be a weekend warrior

Think remaining committed to working out a few times a week is tough? Imagine the mindset required to train to exhaustion Santa Barbara Personal Training hours a day every day. For thirty-two years. With the high probability of dying when done.

That was the requirement for King Leonidas' legendary Spartan warriors of Greece. It also helps explain how 300 of them were largely responsible for fending off over 200,000 opposing troops for three days at Thermopylae in 480 BC, a battle long famed in fable and film. Inspired by those ancient icons of strength, courage, determination, and endurance, a new breed of athletes today are testing their own mettle and fighting to the finish—well, finish line—in the endurance world's latest rage, the Spartan Race.

Born to Run After training for marathons for over 9 years and having some great runs and some learning lessons I came across Christopher McDougall's book "Born to Run". I had heard about the book from different people and thought that it was just another running book. Finally, a good friend loaned me the book and I started reading it. I was sucked into a new world that, even though I considered myself a very proficient and educated runner, I realized I was doing so many things incorrectly. (You don't know what you don't know) After reading the book I bought 5 copies of the book and started loaning it out to many of my other training partners and friends. Paul, one of my primary training partners at the time had the same response I did, "This changes everything about running". We spent the next 2 years and are still on the quest to improve our running efficiency and decrease our tweaks and injuries while at the same time increasing our speed and mileage on our runs. One of the primary drills that helps with the new techniques is highlighted by Christopher McDougall in this article that was published in the New York Times in 2011...

http://www.nytimes.com/video/2011/11/02/magazine/100000001149415/the-lost-secret-of-running.html

12 servings, about 1 cup each

Montecito Personal Training

Active Time: 30 minutes

Total Time: 1 hour 10 minutes

Ingredients
4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
1/4 cup extra-virgin olive oil
1 1/4 teaspoons salt, divided
1/4 teaspoon freshly ground pepper
1 tablespoon chopped fresh sage
6 cups reduced-sodium chicken broth or vegetable broth
1/3 cup chopped hazelnuts, toasted (see Tip)
2 tablespoons hazelnut oil

Minimalist training has taken on an incredible following this past decade and has contributed to manyRulesOfRunningbreakthroughs in the running culture. One of the major common problems with minimalist training is athletes not taking the time to adjust their form and cadence to the different demands on the body that minimalist shoes allow for. The professionals at FIRST are a great resource for training. Their new version of "Run Less Run Faster" from Author Bill Pierce has insights into a 3 day a week running program as well as catered programs with the new Boston Qualifying marks in mind.

http://www.baa.org/races/boston-marathon/participant-information/qualifying/qualifying-standards.aspx

Q: Is a buildup of lactic acid why my muscles ache long after working out?

A: "I'm so sore from all the lactic acid from our last workout," is a comment I hear all the time from clients. Lactic acid is commonly blamed for muscle soreness in the days following a workout or any unpleasant response during exercise, and there are many negative myths surrounding it. My goal here is to assure you that lactic acid is not damaging and to clear up some of the misconceptions surrounding what really causes muscle soreness.

Santa Barbara Personal Training Lactic acid—constantly being produced by the body—serves as a source of energy and is a natural component of metabolism. The muscle "burn" you may feel during exercise happens when lactic acid accumulates faster than your body can remove it. Many of you may have experienced this sensation during training or in your sport. The uncomfortable burning sensation is actually a natural protective mechanism and ensures that you do not injure yourself. As you slow down, your body's energy requirements decrease and lactic acid is converted to a fuel your body can use. All of the excess accumulated lactic acid is gone within approximately 60 minutes after high-intensity exercise.

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