Women’s Fitness

Los Angeles Women’s Fitness Trainer

before and after Terri
Terri before and after

You say you want a bikini body, but do you really know what your goals are? Do you want to fit into your skinny jeans or do you want to get fit? “It’s important to have answers to these questions,” says Los Angeles based celebrity and women’s fitness trainer Jason Kozma. Kozma who sculpted the bodies of many in the spotlight as well as achieved the title of Mr. America, says most people mistakenly believe that “losing weight” is the way to go. “It’s not about the number on the scale, it’s about inches around your waist, hips, chest,” he points out. “It’s also about your body fat ratio.”

“But it’s all so confusing!” you say. “Low carb, low fat, high protein… every month there is something new! “How do I know what to eat?” “Weight loss is all about “calories in” and “calories out,”” says Kozma. He says fad diets don’t nurture the body and help you get the bikini shape you want. “The studies that appear often in the headlines usually measure the number of pounds lost and not the pounds of fat versus muscle,” he says. “That’s one of the reasons you see people who are considered ‘thin’ where they are in fact malnourished.”

Bikini Body Workout Secrets

Los Angeles Women's Fitness Trainer
Mr. America Jason Kozma

LA Trainer Jason Kozma’s no-fail women’s fitness programs helps novices as well as those who have tried it all.  If you want to lose the unwanted fat, tone the body and triple your energy read on.

Kozma will tell you how to calculate calories, measure portions, how to choose foods that will help you lose weight, and what to look for when shopping in your local grocery store.  In no time, he will help you get real results, whether you want to drop a size, get bikini-ready fast, or make over your entire body from head to toe.

Here are Kozma’s 6 women’s fitness tips:

  1. Build Strong Bones and Muscles
    Kozma believes in hoisting hefty weights during high-intensity workouts.
  2. Cardio To Burn the Fat
    Jason says “Weight training builds your metabolism and shapes the body. Cardio burns the fat off your body. Weight training makes your cardio burn much more fat”
  3. Focus on Yourself
    “It’s important to finish all your weights and minutes of cardio,” says Kozma. “If socializing in the gym cuts into routine, you can socialize after workouts.”
  4. Make Exercise Happen
    If you can’t make it to the gym, do an in home workout, take a walk, run on the beach or even clean your apartment.
  5. Moms – Be a Fit Mom
    ”Having a baby is no longer an excuse for being out of shape,” says Kozma. Just take one look at the celebrity moms, who show-off their babies as well as their toned glutes and shoulders. And not just celebrities! Normal homemakers and busy executives get back in pre-baby shape too.  “You can do lunges with shoulder presses around the house,” says Kozma . “Have your toddler stand in for some dumbbells.”
  6. Sign up for Success
    As a client, Kozma will share with you the same workout secrets he provides to all his successful clients (including the celebrities and athletes) at High Performance Personal Training, which offers expert advice on everything from weight training, diet and how to adjust your lifestyle to make it all work for you.

Belly Fat is Bad

Women's fitness absAccumulated fat around the midsection puts pressure on the organs and puts you at risk for high blood pressure and heart disease. This fat creates hormones that are bad for your health.

Accumulation of fat around the midsection will likely happen naturally unless you do something about it. Of course genetics have a role, but we’ve seen that diet is paramount in how your body looks feels and functions.

Here’s how to avoid or eliminate abdominal fat:

  • Reduce or eliminate alcohol consumption
  • Reduce or eliminate trans fat consumption: this is from processed junk foods like cookies and chips and the like.
  • Reduce or eliminate processed sugar: this includes sodas and high fructose corn syrup which is in pretty much all manufactured foods.
  • Reduce or eliminate white refined grains like white bread.
  • Of course you need a rigorous and regular exercise routine. That’s what personal trainers are for.

Exercise is a key factor in losing weight, but the foods you choose to use as fuel are responsible for determine how effective your weight loss exercise routine will be.   A big issue many people face when trying to lose weight is controlling their sweet tooth.

perfect bikini body 2 months

Having a sweet tooth simply means you have a strong craving for sugary substances, whether from food or beverages. It is an unfortunate truth that people who succumb to their sweet tooth end up gaining significantly more fat than others. This isn’t only because of the fat gained by sugar, but also because of the fact sugar consumption drains one’s energy. It makes it harder for one to exercise after the sugar crash. Below are the top three “sweet treats traps” you should avoid in order to start shedding those extra pounds.

Top 3 Sweet Tooth Treats To Avoid

Sweet Treat Trap #1: Soda
Soda is one of the most popular drinks in the United States. By consuming one can of soda, your body is getting 40 grams of sugar, which is roughly 10 small packets of sugar that you would see at a restaurant or fast food business. That is only from one can. People who drink soda tend to have one after another which can lead to problems such as obesity or diabetes. Instead, replace soda with water.

Sweet Treat Trap #2: Baked Foods
Delicious baked goods like cake, cookies, and pies sound like a great idea for dessert, but only every once in awhile and not every single night. Eating pastry foods will increase your blood sugar to a very unhealthy level as well as a larger producer of fat than soda. All of your carbohydrates during your fat loss program should be natural complex carbohydrates like oatmeal, rice, potatoes and the like. No bread, pasta or pastries!

Sweet Treat Trap #3: Candy
Candy is a major cause of fat gain due to all of the refined sugar within it. Eating candy can become a habit to some, a very bad habit that should be stopped. A good replacement for candy would be something you can pop into your mouth every now and then, like unsalted nuts or butter-free popcorn.

Now imagine eating candy throughout the day while sipping on soda, only to end the day with a large piece of cake and a bowl of ice cream. That is absolutely one of the best ways to gain fat! As you can see, in order to lose weight you may just have to pull out that sweet tooth (not literally). By eating a healthier diet and consuming the right fuel, working out will be extremely easy for your body and you may even find it fun. Once you completely eliminate all of that refined sugar from your body you will definitely slim down and feel better than ever as well.

Women's fitness - Hanna before and after
Hanna before and after

I’m here to help you meet your weight loss and fitness goals.

Contact me today to get started on a fitness training program that will have your belly flatter than ever.
by Jason Kozma

Women's fitness

Deena Russo, High Performance Personal Trainer

Living and working in Los Angeles can be a lot of hustle and bustle and can make us feel overwhelmed and exhausted. Stress is proven to be bad for your health. Negative side effects of stress include difficulty getting to and staying asleep, elevated blood pressure, over the long term it can damage heart health, plus it can cause depression and moodiness.
There are several effective methods to reduce stress.
The best plan is to find a way to move your body and get the endorphins going in your brain. Endorphins are natural hormones in your body that are released when doing physical exercise and are a natural mood-elevator. Many people get a double benefit working out in nature because the environment makes them feel good while the workout makes them feel more energetic and strong. Check with your doctor before starting any exercise program. It’s important to balance your mental and physical health.

10 Ways To De-Stress

1) Write a manageable list of the tasks that you need to accomplish today.  Prioritize and check off as you go.

2) Spend at least 3 minutes a day closing your eyes and visualizing a peaceful day and everything going exactly as you want it to go. See yourself organized and calm and not being affected by stressors. Athletes use visualization to improve performance and it is a very effective tool.

3) Treat yourself to new tennis shoes or sneakers. Make sure they are very supportive for impact and get a color that’s fun and attractive.

4) Put on music that makes you want to move.

stretching5) Stretch your body from head to toe on a supportive mat and breathe into each stretch. As you exhale, relax into the stretch. Doing this in nature is a lovely way to incorporate fresh air and the beauty around you. I know when I train people in a beautiful natural environment it always puts a smile on their face.

Women's fitness6) Go for a power-walk and work into a jog if you are able to do so. If you have limitations with your body and jogging doesn’t feel good to you, a brisk power walk will help to warm up your body and prepare you for strength and conditioning exercises. It also is a great form of cardiovascular exercise and will help to burn fat.  Another good choice is an exercise bike, which is easier on the joints for those of you who prefer this form of exercise.

7) Get someone to motivate you and keep you consistent. A knowledgeable personal trainer will help you to do strength, cardio and flexibility exercises correctly and safely and put a plan together for you for optimal results.

figure competitor and coach8) Learn to eat the right foods that will give you more energy. If losing weight is a goal, you will need a personalized nutritional plan to lose weight and keep it off.  People who aren’t mindful of their eating tend to pack on pounds. This doesn’t mean you have to be deprived, you just need to learn how to make good choices.

9) Write your workouts in your datebook because it is an important appointment you make with yourself for your mental and physical well being.

10) Treat yourself to an occasional gift as a reward for taking care of yourself.

Working out can act as a natural anti-depressant. The confidence you get from feeling fit and strong is priceless. You have more to give to everyone else when you are mentally and physically strong.

Some other ways of eliminating stress are reading, playing games, crossword puzzles, listening to music, playing an instrument, cooking, meditation, watching funny movies and chatting with friends. Make a list of ways that help you to feel relaxed and happy and start incorporating these in your life.

Jason’s a really great trainer. I do the virtual personal training program because I know form, I just don’t have the knowledge to build my own plan. Jason’s always been very responsive whenever I have questions. He doesn’t give you a cookie-cutter plan; I have a few physical limitations and my gym doesn’t have the widest variety of equipment and he was very understanding and helped find the right exercise substitutions. I found the diet plan really helpful because it’s flexible enough where I can try different foods, but specific enough about how much and when to eat so I actually see results. Be clear with your goals and stick to what he says and you’ll definitely be happy with where you are in just a few months.
Rory Fitzpatrick
Rory Fitzpatrick
Highly recommended his personal training session for body building
Lucy Hale
Lucy Hale
Highly recommended. Responded quickly, worked around my schedule, and provided exceptional service.
Edward Angwin
Edward Angwin
If you’re looking for rapid transformation success Jason Kozma is the best personal trainer available! Very happy with the guidance, accountability, and humor he provided during our training time together. He genuinely cares about getting his clients the best results possible. If you are not in the LA area he also has an excellent online personal training program. Highly recommend.
Darren Maroni
Darren Maroni
I live in Chicago so I used Jason's online personal training. It was a great experience especially for the price. He would monitor my workouts each week and let me know if I should be able to go heavier on an exercise based on everything else I was doing. He'd also review my recorded diet and tell me where to tweak things. He was also good about reminding me to update my weight and progress pics, and he'd adjust the workouts or diet based on that. He was honest about how much weight/muscle I should expect to gain and didn't try to make huge promises just to get business.
Eric Seelbach
Eric Seelbach
So happy to find jason! He connected me with an incredible trainer and provided me with nutrition and support to achieve my goals!
Jasmine Jackson
Jasmine Jackson
Jason is awesome, very communicative and reliable, and he paired me with Jerry, who is not only a great trainer, but also a fantastic person overall. Great training and great results!
Masha S
Masha S
Jason is the best personal trainer. He knows exactly how to increase muscle and strength. I’ve built up muscle so rapidly due to his program. He truly keeps you motivated and continuously pushes you to give all your absolute effort. I highly recommend!
Nathan Akhtarzad
Nathan Akhtarzad
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