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All Calories Are Not Created Equal – Part 3

organic bikini salad

OK, this post isn’t really about the calories. It’s about the food you put into your mouth in general. I can’t keep track of the amount of times clients have asked me about organic foods vs. non-organic options. You all know by now that I’m a certified personal trainer and body builder – that’s Mr. America to you! But did you know I’m also a certified sports nutritionist as well? Yes, I’m more than just a mass of muscles. Here’s my take on why some organic foods are better than others and … Continue reading

All Calories are Not Created Equal – 2

Egg White and Oatmeal Protein Pancake

Puny humans: Try one or more of these healthful options for your next meal: Breakfast Switch from whole milk to 1% fat or non-fat milk for your cereal or coffee. Switch a sugar-coated breakfast cereal for a whole grain breakfast cereal such as oatmeal or shredded whole grain wheat cereal with no added sugar. Switch sugar on your breakfast cereal for fresh fruit or xylitol. Switch low fat yogurt to fat-free Greek yogurt for more protein and more taste. Be sure to add protein to your meals and snacks. Ditch … Continue reading

All Calories Are Not Created Equal – Part 1

eat real food

Let’s see how nutritionally smart you are.  If you follow me, or my blog, you know I’m an advocate of eating 5+ small meals a day.  Depending upon where you are with your target goals – weight loss, muscle weight gain or physique and health maintenance, you may be allowed 1-2 healthy snacks per day. This is where it can get complicated. What’s my idea of a healthy snack versus a client’s idea of a healthy snack?  We both agree, all snacks must meet these criteria: Healthy 100 calories or less Nutritious Filling … Continue reading

What does Mr. America Jason Kozma eat for breakfast? – Los Angeles Personal Trainer

dumbbell curls

Pop Quiz #5 What does Mr. America, Jason Kozma, eat for breakfast? A) Small children B) Godzilla or Mothra, depending upon who’s trying to invade this week C) Denny’s Grand Slam Breakfast D) Oatmeal and Egg Whites While I can eat any of the above and suck the nutrients right out of them, I prefer to eat oatmeal. Yes, I know, boring, right? Maybe, but there’s no better option for breakfast that a great bowl of oatmeal. Not the sugary kind you ate as a kid, but the slow cooked, … Continue reading

What’s the best way to get back in shape for summer?

summer body

Pop Quiz #4 What’s the best way to get back in shape for summer? A) Cardio B) Weight lifting C) Stretching D) Sunless tanning lotion E) All of the above Yes to all, except maybe “D.” Summer is almost here. You know you’ll be outside, enjoying some great outdoor activities. Maybe the pool or beach, maybe biking, hiking, golfing or even your summer softball team. You know you want to look good and feel great. And you’ve even been reading all of my great blogs, but you have yet to … Continue reading

What’s the best way to recover from injuries? – Personal Trainer Los Angeles

jason

Pop Quiz #2 What’s the best way to recover from injuries? A) Rest B) Ice C) Heat D) Elevation E) All of the above Nobody is infallible, not even me, Mr. America, Jason Kozma. I’ve had my share of lumps, bumps and injuries, just like everyone else. And I’m smart enough to know when I’ve overdone it or hurt myself. I do give myself permission to recover, as should you. The answer, of course is “E – All of the above.” Whenever you have a minor injury, you need to … Continue reading

What is the most effective anti-aging regimen? – Personal Trainer

anti aging

Pop Quiz #1 What is the most effective anti-aging regime? A) Drink green tea B) Eat blueberries C) Eat dark chocolate D) Lift weights If you read my tips and blogs, you’ll already know the answer. Yes, a diet rich in green tea, blueberries and dark chocolate sounds pretty tasty and easy to follow. And yes, all of these things, in moderation, are pretty darned good for you. However, as we age, we lose muscle mass and bone density. There’s only one proven way to retain and even build this … Continue reading

Weight Loss and Nutrition: What Aspiring “Losers” Need to Know – Los Angeles Personal Trainer

client CJD

Most adults today can remember the low-carb dieting frenzy of the 2000s that had people with college degrees – some of them in the medical field! – thinking that potatoes or oatmeal was bad for you while steak and eggs were a good choice for a weight loss breakfast.  Looking back, it seems inconceivable that so many people were so willfully misinformed about both weight loss and nutrition as to think they were doing themselves a favor by eating a bacon double cheeseburger without the bun. Fortunately, the Atkins diet has fallen … Continue reading

Real Weight Lifting vs. Group Classes – Personal Trainer Los Angeles

squats

Individual Weight Training Vs. Group Classes I recently read an article regarding great ways to get in shape. This particular article was touting the benefits of group classes at some of the specialized gyms in Southern California. The author highlighted a few key points about group classes, but I felt a need to add my own two cents here. Yes, a group class, whether its aerobics, interval training, core essentials, crossfit or anything else, will get you into the gym and help you work up a sweat. I can certainly … Continue reading

Muscle vs. Fat – Personal Trainer Los Angeles

giannci

Every person, no matter how fit, has a certain percentage of body fat. Even the leanest man has about 4% body fat. Lean women have about 12%. You can’t judge a book by its cover, just like you can’t judge a person based upon his or her body fat percentage. I’m a big believer in building muscles for many reasons. One of the biggest is the more weight training you do, and muscles you build, the more fat you burn. You can spend all day on a treadmill and burn … Continue reading

Spring Has Sprung: Vegetables and Nuts! – Personal Trainer Los Angeles

nuts

A SMALL handful of nuts is an easy way to get a solid energy boost any time of day. Most nuts are packed full of protein and contain beneficial fiber and healthy fats. They’re also low in carbohydrates but can pack a wallop of calories, if you’re not careful. They are one of the most heart healthy snacks around and are easy to grab and go. Nuts contain unsaturated fats which may help lower cholesterol. They can be a great source of Omega-3 fatty acids, which are also very beneficial … Continue reading

Use These 5 Tips To Lose Weight – Personal Trainer Los Angeles

In my last post, I talked about how adding weight training to your exercise routine will help you lose weight and get in shape faster than just aerobic-based exercise alone. Now I’m adding a few tips to help you get started: 1. Don’t look at the scale: It’s not an truly accurate representation of your body composition. It may tell you how many pounds you weigh, but not your muscle mass or your progress. As you build muscle, you may find you actually weigh more than before, but look at … Continue reading

Lifting Weights is How you Get Visible Results – Los Angeles Personal Trainer

A lot of my new clients come to me AFTER they’ve been working out for a long time without seeing results. They may be yoga or spin class fanatics, kick-boxers or fitness class junkies, but they all say the same thing “I’m just not seeing the results I thought I would.” I started thinking about this and realized they all have one thing in common: they’re not lifting weights. Have you ever noticed the most toned people in the gym are the ones using free weights and machines? You may … Continue reading

Mr. America Speaking at Bunche Elementary School in Carson

elementary school kids

A while back I did a talk at Bunche Elementary school in Carson, CA for the kids.  (I didn’t know where to put it on the site, so decided to post it on the blog.)  They were so excited and made a big deal about Mr. America coming to see them.  I talked about weight training, sports, nutrition and lead them through a little boot-camp style workout.  Good day! Thanks to Sujay Jaswa of Dropbox.com for setting it up! Motivation – Winning Attitude A wise person once said “Attitudes are … Continue reading

Jason’s Fitness Tips – Personal Trainer Los Angeles

personal trainer Malibu

Drink Water Drink water and hydrate! I’m not the first or last person to tell you to drink lots of water – 64 ounces minimum per day. However, you’d be surprised by the number of people who drink 64 ounces of liquid per day and think they’re hydrated when, in actuality, they’re dehydrated. Coffee, soda and beer are all beverages, but none of them gives you the hydration you need throughout the day. They don’t help you pass toxins out of your system and they certainly don’t hydrate your muscles, … Continue reading

Weight Training Benefits Over 50 – Los Angeles Personal Trainer

While weight training is a form of exercise that is most commonly associated with young people in their 20’s and 30’s, it is also a form of exercise that can be highly beneficial for those who are in their 50’s. Weight training, when done with a qualified and experienced personal trainer as well as with the approval of a doctor, is perfectly safe for those in their 50’s, and can help to slow the process of aging. Here are just a few of the many ways in which weight training … Continue reading

Beat the Winter Blahs…. (Personal Trainer Los Angeles)

There’s a well-known phenomenon during the darkest and coldest months of the year called the “Winter Blues.” It usually starts around the end of January and can last well into March, depending upon your location. For northern areas, where there’s the least amount of sunlight during the day, many people can be affected by Seasonal Affective Disorder which causes depression and lethargy due to lack of sunlight and Vitamin D. One of my clients moved away from Santa Monica a few years ago. I still monitor his training and nutrition, … Continue reading

Healthful Habits You Can Easily Keep – Los Angeles Personal Trainer

weight loss tips

I’m not a fan of New Year’s resolutions. Ultimately, most of us don’t end up sticking with them and wind up feeling more discouraged than ever. Here are some of my favorite tips and tricks to encourage you to create and retain healthy habits throughout the year. You’ll be surprised how easy they are to incorporate into your life and even happier when you see the satisfying results. Healthy Habits To Start • Get your heart-rate going first thing in the morning. Before you eat breakfast, take a walk outside … Continue reading