Pregnancy and Fitness Fact vs. Fitness Fiction

Pregnancy and Fitness Fact vs. Fitness Fiction 1 The Truth IS Out There. FACT #1: The other day I was talking to a friend who revealed that she was having persistent stomach aches/issues. FACT #2: The problem had been going on for at least the past week and she was growing concerned that something else […]

Time to say goodbye… :(

After 6 years, effective July 31, 2017, the ASICS Sound Body Alliance Program for fitness professionals is coming to an end. This was one of the most generous apparel and footwear purchase programs not only for industry peeps but also for their clients, friends, and family during “Friends and Family” sales. Our cost savings (on […]

Cardio… you know you need it, but how much?

Let’s explore cardio… … in this first of our 4 part series on the American College of Sports Medicine’s Basic Recommendations on the Quality and Quantity of Exercises for Adults. In 2011, the ACSM concluded that the minimum recommended amount of cardio for adults is 150 minutes of moderate intensity activity weekly. But is that […]

We’re accepting a limited number of clients, better hurry!

We are now in the “pre-launch” phase of My Level One Health and we’re looking to help 10 clients who are ready to commit to changing their lives for the better. Pre-launch pricing will continue thru noon on Thursday, June 15, 2017. Think quick and commit, secure your deposit today! Schedule Appointment The 10 What if […]

Ground Turkey Meat Loaf And Cauliflower Sweet Potato Mash

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego A healthier twist on a classic comfort food… this ain’t your mama’s meatloaf! This high protein, nutrient-dense dinner is a twist on a comfort classic. Mama’s famous meatloaf and mashed potatoes can leave you bloated with fat and excess calories. By […]

Bro, What Type Of Cable Machine Is This?

Bro… So I was at the gym the other day and decided to try my regular exercises on a different cable machine than the one I use regularly. I set the same weight as on the original and when I went ahead with my lift, I realized that it was REALLY light; compared to the […]

Setting and Successfully Achieving Goals

Happy 2017!! I hope you all had a wonderful start to the new year! Let’s face it, 2016 wasn’t exactly the greatest year for many people so let’s set off on the right foot with an optimistic view on what lies ahead.   One of my responsibilities as a personal trainer is to be sure […]

How to tackle the better eating resolution you’ve made!

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego The new year brings resolutions of healthful eating and weight loss. This is your year to take control of your diet. The biggest mistake I see clients make is taking on too much. Instead of implementing several changes all at once, […]

The Get Fit 30-Day Challenge

As you know, Level One Training and Fitness is a member of the San Diego Regional Chamber of Commerce. The Chamber in association with Kaiser Permanente is hosting the Get Fit 30-Day Challenge as a way to help individuals get a jump start on their health and fitness resolutions in 2017. The challenge starts on […]

The Complete 12 Days of Fitness

12 F: PLANKS AND SIDE PLANKS are some of the easiest, yet most effective exercises at developing your core strength. They require very little time and no equipment and yet can do wonders at helping to improve your posture and overall performance in many, if not all, activities you participate in. FIRST, be sure you […]

Holiday Travel Snacks

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego Traveling can take a toll on your body and fitness goals. Planning ahead helps you stay on track with healthful living! I’ll be flying to Texas this week and always pack snacks when flying. I rarely buy food in the airport […]

The 12 Days of Fitness!

ICYMI – The 12 Days of Christmas exercise and nutrition campaign AND bonus challenge began earlier today on Facebook! Every day between now and December 24, both Brittany (our dietitian) and myself will be posting exercise, nutrition, and/or lifestyle advice which you can incorporate into your routines! The BONUS CHALLENGE is as follows: like AND […]

“Eggnog” Recovery Smoothie

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego Tis the holiday season for eggnog!! Don’t pack on the pounds with drinking gallons of eggnog. Just one cup contains 250 calories, mostly from fat. Now I’m not saying you can’t enjoy a cup or two during the holidays but fit […]

Home stretch to the new year!

As we head into these final weeks of 2016, it’s time to take stock of where you are with respect to your fitness. Here’s a short list of free resources which will help you get on the right track. take advantage of our complimentary fitness assessment, contact us to schedule start sketching out your goals […]

Meal Prep Basics

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego Invest in yourself this holiday season. Keep off those unwanted pounds with meal prepping. Dedicate a couple hours on the weekend…Your body deserves healthful nourishment!!  Meal prepping is my secret to success for staying on track with proper nutrition. After a long […]

Top Fitness Trends for 2017

Each year, the American College of Sports Medicine sends out a survey to thousands of fitness professionals throughout the world. These fitness professionals are at the “front lines” with clients and students and so are the best at determining which trends are positioned to continue making an impact in the new year. The survey consists of […]

Don’t just Trim the Tree

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego There’s no doubt that the holidays call for celebrating, indulging, and relaxing. While a little holiday decadence is a must, there’s no reason to reverse your hard work and healthy habits in a matter of a few days. The average person […]

ACSM Recommendations on Quantity and Quality of Exercise

With 2016 drawing to an end, many of us start turning our attention toward the new year and personal resolutions, particularly in the realm of health, nutrition, and exercise. What we fail to realize is that it’s more than just doing a bunch of miles on a treadmill or dozens of flights of stairs on […]

The Good ole’ Oats

by Brittany Johnson, M.S., R.D.N., Assistant Professor of Dietetics, Point Loma Nazarene University, San Diego Overnight Oats are a breakfast secret weapon in my house. Pressed for time in the morning? Power it with overnight oats! They take just a couple minutes to make the night before. You can make additional servings and have breakfast ready […]

And the OTHER winner is…

Last week, Reuben made his choice based on what his taste buds were telling him and the recipe choice he made was Joseph’s smoothie creation. This week, our Registered Dietitian Brittany weighs in on what her take is as far as the healthiest option goes. Read on for more… “I would say Joy Carroll is […]

ASICS Fitness Professional Discount

A few times a year, the ASICS Sound Body Alliance allows us fitness professionals to purchase clothing and shoes out of our designated/reported sizes. Basically, that means you can buy whatever you want for whomever you want at our prices! (These styles and colors are not generally found through regular retail channels as they are targeted […]

Gut Health Related To Weight

Have you heard your gut is home to trillions of bacteria known as the microbiome?? Don’t panic, it’s a good thing! The bacteria in our gut outnumber our cells 10:1 and collectively weighs as much as your brain! There is a symbiotic relationship between gut bacteria and our bodily functions. Meaning we benefit from the […]

Our first contest!

It wasn’t anything major and it certainly didn’t get the winner a large sum of money on which to retire, but it definitely garnered some interesting responses. ? If you missed them, be sure to check out the comments section here. Let’s put it this way, Spam was listed as something to add to the smoothie […]

Green is good…

Reuben knows he’s got to get his dark, leafy greens and some fruit in on a daily basis. Of course, consistently (and willingly) achieving such an objective is no small feat, especially if you’re not used to doing it. Despite the odds, he’s come up with a creation which some of his co-workers feel strongly resembles […]

And they’re off!

On October 3, several individuals both here in San Diego and in Los Angeles embarked on their personal fitness quests to round out the final quarter of 2016. It’s hard to imagine that this year is fast drawing to a close what with daytime temperatures still hovering in the 90s as recently as last weekend here […]


We’re extremely excited to welcome two new additions to the Level One Training and Fitness family! These individuals bring with them a wealth of experience which will help you move towards your goals more effectively and efficiently. Please extend a warm welcome to them in the comments below!   Brittany Johnson, MS, RD Assistant Professor of Dietetics, […]

Happy Mid Year! What exactly happens on June 30th?

Well, depending on our subject matter, it could range from the end of a fiscal year to the start of an Independence Day sale. It could be a reminder that you’re halfway thru the year or that the fitness goals you had at the start of the year might all be for naught. Whatever your circumstances, June 30 is […]

Ready to create your own workouts?

#250tuesday You’re right, it’s definitely Wednesday and with the holiday last week, my time management skills went out the window. Fortunately, it was all in the name of forward progress! Those who have heard my spiel on gym memberships know that I’m most definitely not anti-gym. I am however, pro-education and pro-independence to choose what’s best for your circumstances. FACT: […]

Is consistency really “the key” to success?

#350thursday (+200) ?? We hear it all the time: “Consistency is key.” It’s so cliché that most of us don’t even realize what’s really involved with being consistent. Like anything else, there is a process to achieving consistency. Slowing down for a few minutes to understand what’s involved may help you get to where you want to […]

Why you shouldn’t panic when the scale yells at you

#250tuesday We’ve all been there… a little too much celebrating, a little overindulgence, one too many bottles of wine or beer. Recognizing we’ve not paid proper homage to the fitness gods, we sheepishly consult with The Great Oracle – our omnipotent, ever-present, ever-judging bathroom scale. And when The Oracle screams incomprehensible numbers back at us, we […]

Ready to get away from the gym?

#350thursday (on a Friday, sorry!) Its been one heck of a week… starting with my vehicle being stolen on early Sunday morning, being returned to me relatively intact roughly 24 hours later, and culminating in quite a busy end to the week with meetings left and right. During times like this, how are you expected to […]

The Tale of the Shaker Bottle

#250tuesday (+ 100) 🙂 Once upon a time, there was a beginner weightlifter who worked at a Fortune 100 company. One day he was introduced to protein powder supplements. He looked so cool walking around the office, toting his shake-filled bottle! But on one particular afternoon, our beginner weightlifter decided that the protein powder named Mocha […]

Summer is almost upon us… along with great adult beverages!

#350thursday Time to start thinking about beach weather, barbecues, family vacations, and summer and also time to read my annual piece on adult beverages! Several weeks ago, I gave a presentation on health and fitness and there were many, many questions about alcohol. Needless to say, I ended up feeling like the bearer of bad news when […]

So you want to build muscle?

#250tuesday Despite all of the technological advances of late, there are some things that won’t change despite the passage of time. One of those is your body’s ability to flex and extend its muscles and how to change your technique in order to build muscle – without any attached electronic devices. ? So which one of these are […]

How much should you exercise?

How much do you REALLY need to exercise?

#350thursday I fielded this question at a presentation I was giving to my group at the Chamber of Commerce the other day and it’s a GREAT question. Most people know that exercise is good so they go and take walks and maybe hit the gym once or twice a week. And that’s a great start! […]

So what’s the quickest way to a 6-pack for summer?

#250tuesday One word – which may not come as a surprise to some – nutrition. I can create some pretty hardcore workouts for people to follow. I’m sure there are other trainers out there who make it their life’s journey to see how hard they can push the human body. Either way, such workouts typically […]

Oh to be 5 again!

#350thursday In just the span of a couple of weeks, quite a bit has happened, let’s bring you up to speed: If you want to participate in quizzes and be entered into a monthly drawing TEXT “EZFitQ” to 313131. You see, there’s an IQ and then there’s our FitQ or “fitness quotient” – or more specifically, […]

Freddy, what’s up with the mimosas after class?

#250tuesday Can you imagine if I was “that trainer” who regularly provided adult beverages after workouts?! ? ? In all honesty, it was one of the students in the class and it was a great “welcome to spring,” post-Saturday-morning-workout pick-me-up! However… Since we already know several drinks of alcohol can impede your body’s ability to burn fat, […]

Afterburn class or the other?

#350thursday Lately, I’ve been getting questions with respect to a certain citrus fruit and the theory revolving around it and how it compares to our Afterburn HIIT bootcamp. Are you ready for the lowdown? What exactly are the similarities and differences between the two? They started in 2010. “Turn and Burn” began in 2011 and […]

5 Ways To Reduce Your Stress Levels

#250tuesday If I’m stressed out about anything, it’s about how to condense DE-stressing into a 300 word blog post or less! Stressors abound everywhere and the modern technology age makes it even easier to feel stressed out: from text messages, social media updates, and phone calls right on thru to work-related issues, commute gridlock, the kids, the […]

It’s all in the hips!

#350Thursday The hip joint is another complex joint in our body and while not as mobile as the shoulder, the hips allow us to do a great number of things. Not only that, but it is a much more stable joint than the shoulder. Besides allowing us to sit, stand, and walk: it flexes and […]

Help your butt with this one thing.

#250tuesday Today’s discussion is about your butt – yes, your derriere, hind end, tush, behind, fanny, booty, whatever term of affection you give your posterior. These days many of us are tied to a desk on which resides both a phone and a computer. There is no escape from client calls, orders to be placed, customers to woo, emails to answer, data to scour, […]

How to be crazy efficient at burning calories

#350Thursday Finding the optimum heart rate to target during your high-intensity intervals or cardio sessions helps to ensure you’re being efficient at burning calories. Finding this zone is similar to finding the perfect speed to drive your car on a road trip to maximize your fuel economy; too fast wastes gas and increases wear and tear, too slow also […]

Meal Planning 101 – protein, carbs, and fats

#250tuesday Okay. So you’ve sat down with a trainer or you’ve independently discovered that nutrition is the key to your fitness success or you don’t even know where to begin. Hopefully, this will help… #1 – to build muscle you need to consume protein YES BUT – “excessive protein consumption is unhealthy or won’t do anything […]

April news

Three things you need to know about April…

SYNOPSIS Short, quick reads on Tuesdays and Thursdays More opportunities to workout during the week New opportunities to keep you moving towards your fitness goals … and it’s no joke! *NEW in April* We’ll feature short blog posts on Tuesdays and Thursdays on a range of subjects related to health and fitness. They’ll be great opportunities for us […]

Shoulder Joint 101 and Strengthening Exercises

Our shoulders are extremely mobile and allow us to do a great number of activities: throwing a baseball at speeds upwards of 100mph, swimming, or painting – basically, any activity involving the use of your arms may also include your shoulders. However, with this mobility comes a sacrifice in stability, therefore keeping our shoulders good and […]

Write something about procrastination? Maybe later…

When it comes to putting off something to later rather now, we need to venture a look at our need for instant gratification. In an increasingly fast-paced world, instant gratification is seemingly becoming more of a necessity. But what exactly drives us to want and need instant gratification? There’s something to be said for “living in […]

Goal Setting 101 (Part 3 of 3)

What are your plans for the new year? Are you choosing to embark on a new life adventure? Visit an exotic, faraway land? Chart a new course with your career? Pursue an elusive health and fitness goal? The “Goal Setting 101” series can help you: clarify what goals are important to you, establish the right mindset for the […]

Workout when you’re sick?

It all depends on how sick you are! But rather than try to explain all of the possibilities, just take a look at this thorough infographic put together by the amazing people at Precision Nutrition. For the complete, accompanying article to this infographic, click here.   Due to a positive result during a security scan, […]

Goal Setting 101 (Part 2 of 3)

  What are your plans for the new year? Are you choosing to embark on a new life adventure? Visit an exotic, faraway land? Chart a new course with your career? Pursue an elusive health and fitness goal? The “Goal Setting 101” series can help you: clarify what goals are important to you, establish the right mindset for […]

ASICS Fitness Professional Discount

A couple of times a year, the ASICS Sound Body Alliance allows us to purchase clothing and shoes out of our established sizes. Basically, that means we can buy whatever we want for whomever we want at the prices we are privileged to receive! If you’re in the market for some new ASICS kicks or […]

Goal Setting 101 (Part 1 of 3)

So long 2015 and hello 2016… almost! With the end of the year and the start of a new one comes the age-old “new year’s resolutions” and many a valiant effort to successfuly do things that have never been done before. But if this is something we look forward to and plan for each and […]

Surviving Holiday Dinners

So the greatest feast day is just about upon us – to be followed by many more social gatherings, parties, celebrations, Christmas, and culminating with New Year’s Eve… do you think you’re ready? Would you like a few pointers on how to try to keep your weight from skyrocketing and maybe just hold it steady […]

It isn’t so much the calories in your adult beverage…

A question we often field at this, “the most wonderful time of the year” pertains to alcohol and how many calories each type of drink packs and how some people think that a shot of liquor versus a pint of beer is better for you. That would be well and good if alcohol was just like any […]

4th Annual Turkey Hike!

What?! Already?! Yep, but this year there’s a little catch! It’s the first stop of our first 72 Hour Thanksgiving Fitness Challenge! The 4th Annual Turkey Hike up Cowles Mountain takes place early on Thanksgiving morning! Get that burn on before you kick back and relax with family, friends, football, and food!   Just like last […]

2016 Fitness Trends

Over 2,800 fitness professionals participated in a survey to make their predictions as to what trends we’ll see next year. (The term “trend” is used to denote activity of longer lasting duration as compared to a “fad.”) Forty potential trends were included in the survey and the top 20 were ranked and published. Level One Training […]

Just the facts, ma’am!

So did you and/or your kids get a lot of Halloween candy? Would this be a good time to review Nutrition Facts? Despite it’s easily readable format, the Nutrition Facts label is still a quite often misinterpreted and misunderstood piece of the nutrition puzzle. This post will endeavor to break it down for you simply so you can get back to […]

Brett’s Milestone Monday

Just over 90 days ago, Brett began training with us and tipped the scales at over 255 pounds. The other day, he weighed in at 225 – not bad for someone who was only able to train ONE day a week! Why only a single session weekly? Brett is a South Bay educator during the day […]

A Halloween Story

Once upon a time, a man and woman stood in the inky darkness of a deep forest. It was so dark that they were unable to see anything around them other than the occasional, barely discernible silhouette of a tree and perhaps the glowing eyes of a small animal here or there. It was the type […]

The technology struggle is real.

I dealt with some joint pain some time ago, specifically in my shoulders and hips. And just like any other web savvy person these days, I Googled it. ? My search terms? “joints hurt after drinking coffee” which returned not less than 4.25 million (with an “m”) results… how do you filter through that much stuff? I was guessing there was a […]

Love It or Hate It, It Works!

This is a great strength-building exercise for the butt and legs and you’ll probably develop a love/hate relationship for it just like our students and clients! In fact, one of them used to say, “You’ll probably not like Freddy for the work he makes you do in an hour, but those lunge and squat exercises […]

Burn, baby, burn!

First things first, this post is specifically targeted towards people who are interested in potentially getting to their weight loss and/or fat loss goals a bit quicker. If you’re fired up to the point where flames are shooting out of your eyes, you’re gritting and grinding your teeth, and you’re shuffling your feet because you […]

Why Fiber Is Good For You

Leslie Bonci, RD is the Director of Sports Nutrition at the University of Pittsburgh Medical Center and is also the sports dietitian for many Pittsburgh sports teams, notably the Pittsburgh Steelers. She has published three books, makes regular television appearances (one of which is below), and is also on the speaking circuit. I had the great fortune […]

7 Habits To Try Out

When it comes to figuring out what methods work, usually the best one is based off of your own experiences combined with some research. Michele lost 22 pounds and was able keep it off by ingraining the following habits into her mind. As you’ll soon see, most of what takes place when it comes to losing weight […]

Quick Interval Workout

Give this workout a shot after you’ve had a good night’s sleep or if you want to burn off a bit of the day’s stress, frustrations, and/or aggravations! Pay attention to your form and technique; quality always trumps speed and quantity.  If you’ve always wanted an interval timer of your own, now’s your chance! In the Afterburn […]

Staff Update

Do you remember our introduction to our new trainer last week? Well, he’s made it to daytime television and the big time! Hopefully he’ll remember us little people. Take a quick break on this Wednesday Hump Day to laugh and smile a little. Remember, it’s a great stress reliever! Remember – “Strength! No weakness!”  

A Trip Down Memory Lane With My Dad

It’s hard to believe almost 26 years have gone by since his death. Of course, if he was still around, I’m sure we’d probably be having a huge bash for him. Those of you who know me, know that my dad and I never really saw eye-to-eye as I grew into a young adult, but that’s okay. Fact […]

Our New Models

On the left is Brett who is 48 and is an educator and real estate broker from Chula Vista. Ron is on the right, he’s 24, a real estate major at San Diego State University, and graduating in December. In all seriousness though, these two are doing a pectoralis stretch on the tree. Depending on […]

Our (Questionable) Love Affair With Pills, Part 2

PART TWO OF A TWO PART SERIES, FOR PART ONE CLICK HERE Is avoidance of the pharmaceutical industry realistic? Some would venture to say no; sometimes you really do just need that Advil to take the edge off your headache and for tens of millions of other Americans, prescription pharmaceuticals are a necessary fact of life. But what if […]

Is Your Trainer Legit?

Let’s face it, there’s a tremendous amount of hype in the fitness industry these days, from the way we’re supposed to look, how much we’re supposed to weigh, how strong we’re supposed to be, how big our muscles need to be, how much we’re supposed to workout, what we’re supposed to eat, what supplements we’re […]

Our New FitFam Staff Member!

Be sure you pay close attention to what this young man has to say! If we could teach our kids the same way, we would make leaps and bounds in the prevention of big time disease issues later in life. Enjoy and remember to smile!

Superset Me!

Supersets refers to two sets of different exercises performed back-to-back without a break between them. As to who invented them, many trace its roots back to Joe Weider who is regarded as the father of modern-day bodybuilding.

Our (Questionable) Love Affair With Pills

PART ONE OF A TWO PART SERIES You may have noticed the recent news revolving around a certain Martin Shkreli, the 32-year old CEO of Turing Pharmaceuticals and a man targeted for the exorbitant price increase of a drug from $13.50 per pill to a whopping $750.00 in the span of a day. In all fairness, (Turing) has to make a […]

Are you on our mailing list?

Because if you’re not, you’re missing out on a fantastic deal which would let you come to bootcamp for as little as $5.25 per class! What can we say? We really don’t believe it should cost you some absurd amount of money to get into better shape. CLICK HERE to sign up now and take […]

Motivation… a trainer’s “secret”…

Almost through January and the holidays are well behind us … how are you holding up with those resolutions? Are you in need of some motivation? Know where to get some? Know where to buy some? This is the time of year where “resolutioners” start dropping left and right. It’s unfortunate, but it’s usually because unrealistic, lofty, and unreasonable goals […]

Fitness + Booze = Bad equation?

Now that you’ve returned from your weekend you’re that much closer to the lazy days of summer! It wouldn’t be a bad idea to visit the effects those barbecues, brewskis, and shots have had on all the hard work you’ve been putting in since the beginning of the year. Much has been made regarding the consumption of alcohol and […]