Yoshio Herrera Fitness

Personal training, Fitness, Health

Personal Training one on one, for groups, and online.

[08/14/18]   Fitness and diet assessments. Free? Sure why not! Pm me or snap me Yoshio.herrera with any questions. 😎💪🏽 will offer free training and diet coaching to the first 5 people willing to do the work and who want a lifestyle change snap/pm me your story! 🙏🏽

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5 Exercises for Stronger Legs

Improve leg strength with these five moves.

fhp.so While there are hundreds of great lower-body strength-training options, these five movements are particularly effective for developing optimal leg strength for any sport or life activities your clients may pursue.

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4 Pilates Moves for Lean Legs

Build lean leg muscle with these simple Pilates moves.

fhp.so You know Pilates is great for improving posture and strengthening the core, but did you know a regular Pilates practice can help strengthen your entire body? Check out these four Pilates-based moves for strengthening the legs, which can be done just about anywhere and require little to know equipmen...

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5 TRX Exercises to Improve Balance

Both static and dynamic balance play a critical role in keeping us active and injury-free. These five exercises improve this component of fitness.

fhp.so Here are five TRX exercises you can use in your group fitness classes or with personal-training clients to help improve balance.

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Is Fat the New Nutrition Darling?

Not all fats are created equal.

fhp.so Is dietary fat a friend or foe? Currently, dietary fat is experiencing a comeback in popularity. From weight loss to improved mental clarity, many health professionals are touting the purported benefits of a high-fat diet. Which raises the question: Should you buy into the hype and hop on the high-f...

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9 Ways to Make Your Run More Fun

Try these tips to make your running workouts less dull and more interactive.

fhp.so Running is a great way to get and stay in shape, but it can get a little dull after a while. Here are nine tips for making your running workouts more fun and interactive.

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Flexibility Training for Beginners

If flexibility practice is not currently part of your fitness program, begin with these three stretches.

fhp.so Flexibility is an important component of health-related fitness, but flexibility training is often neglected, even among regular exercisers.

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Fast and Efficient Upper-Body Training

This upper-body workout maximizes gym time.

fhp.so With everyone so short on time, creating efficient workouts while still helping clients achieve results is hugely important. Here is a fast and efficient upper-body program that targets opposing muscle groups and, thus, helps to maximize your clients’ workout time.

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The Minimalist Approach to Fitness

Crunched for time? Use this effective minimalist approach to make the most of your time at the gym.

fhp.so Fitness can be complicated, but there is a way to simplify your workouts. Taking a minimalist approach to fitness allows you to focus on the basics for maintaining fitness and wellness. With this mindset, you can rest easy that you do not need to invest in a special workout or product; gimmicks are…

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Eating for Season: Summer Edition

These recipes feature our favorite produce of the summer season.

fhp.so Summertime and the living is delicious! This is the season with the greatest variety of fruits and vegetables available, which are the perfect fuel for your active days (see sidebar, below). Whether you find yourself hiking, biking or playing a grueling tennis match, you need to stay well-hydrated a...

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9 Signs of Overtraining

Are you overtraining? Look out for these signs.

fhp.so Whether you are male or female, you are equally at risk for overtraining syndrome, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes. Here are nine signs of overtraining to look out for.

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7 Ways to Get More Movement Into Your Day

Think beyond sets and reps. Check out these ways to get more movement in your day.

fhp.so If you struggle to find time for activity, it’s time to think beyond the sets and reps. Here are seven ways to get more movement into your day.

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3 Stretches for Midday Back Pain

Break up your bouts of sitting with these stretches to get your back health back.

fhp.so More than 26 million Americans experience frequent back pain. To keep yourself off the list of frequent sufferers, it’s important to first understand where back pain comes from so you can apply some simple strategies—and effective stretches—to help keep the pain at bay.

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7 Great Mornings: Your Prep Guide to the Most Important Meal of the Day

Start your day off right with these healthy (and easy!) breakfast recipes.

fhp.so Most people who skip breakfast cite lack of time as their primary barrier. These seven easy-to-prepare breakfast ideas can be made in a few minutes and are packed with the nutrition needed to fuel you throughout your day.

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30-minute Total Beach-body Workout (Sand Optional)

No sand required for this beach-body HIIT workout.

fhp.so Whether you do it at the beach, the gym or at home, this 30-minute total-body, high-intensity interval workout is effective, efficient and invigorating.

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6 Core Exercises to Improve Balance

Boost your balance with these core exercises.

fhp.so Core stability is essential to both static and dynamic balance. Unfortunately, many traditional core-training exercises, such as crunches and leg raises, do little to improve stability. Here are six effective core exercises to you use with your clients to help them boost balance and improve health, ...

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Recruit the Glutes: 6 Exercises to Improve Mobility and Strength

Recruit the glutes with these six exercises.

fhp.so Strong glutes produce mobile hips, a stable core, and a decreased risk of knee and back pain. Add these six exercises into your classes and programs and your participants are sure to experience significant increases in strength and mobility.

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3 Ab Exercises You Are Not Doing (But Should)

Look, feel and move better every day with these 3 ab exercises.

fhp.so While good old-fashioned sit-ups and crunches focus directly on the abdominal muscles, progressing knowledge of anatomy and biomechanics has provided some even better exercise options to not only develop the abdominal muscles, but also improve strength and structure. Here are three exercises that wi...

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Carb Cycling

What is carb cyling? ACE breaks it down.

fhp.so Carbohydrates (or carbs) are coming under heavy fire from all sorts of nutrition experts as the cause for obesity, diabetes and inflammation. But are all carbs bad? How much should you be eating each day? And what’s the deal with carb cycling? Learn the answers to these carb-cycling questions and mo...

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8 Things to Know About Aerobic Capacity (And How to Improve It)

What is aerobic capacity and how does it impact your fitness goals?

fhp.so Regardless of what your clients’ fitness goals may be, improving aerobic capacity can help move them closer to reaching them. For strength-related goals, enhancing aerobic capacity can improve blood, oxygen and nutrient flow to working muscles and help with recovery between sets of resistance-traini...

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Animal vs. Plant Protein: Which is King of the Fitness and Health World?

Is plant protein the same as animal protein? Does the body use them the same way?

fhp.so Are plant-based proteins as good for you as animal-based proteins? Does the body use them the same way? If you become vegan, can you really get the quality protein that you need? Here are the answers to these questions and more, along with delicious recipes that make it easy to consume adequate prot...

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How to Add Variety to Your HIIT Workouts

Add variety to your exercise with this 30-minute HIIT workout.

fhp.so Creating formats that have a variety of work and rest ratios is key to keeping clients engaged in the experience. Here are some ideas for how you can structure HIIT workouts for your clients.

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ACE Fit | Fit Life | Overcoming Workout Relapses

When your fitness routine starts to backslide, take inventory of what’s getting in the way and employ targeted strategies as needed.

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Total-body Circuit Featuring the Plyometric Box

This total-body plyobox workout is a great option for when time is limited.

fhp.so Plyometric boxes, or plyoboxes, have become a mainstay in many health clubs and offer endless possibilities for varying your workouts while building explosive power and strength. This total-body plyobox workout, which puts the versatility of the plyobox on display, is a great option for those days w...

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ACE Fit | Fit Life | Metabolism-damaging Foods

Eat this, not that!

fhp.so The same foods and lifestyle habits that keep us healthy are the same ones that increase your metabolism. Simply by taking steps to be healthy, you’ll likely boost your metabolism as well!

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ACE Fit | Fit Life | 10-day Total-body Jumpstart

Work towards your fitness goals with this 10-day total-body jumpstart program.

fhp.so Whether you want to get back into a regular fitness routine or look your best before a big event, this 10-day high-intensity interval training (HIIT) program can help jumpstart your efforts by revving up both your workouts and your metabolism.

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Top Strategies for Optimal Recovery Between Workouts

Use recovery periods to maximize your workout results.

fhp.so If you’re interested in how you can maximize the benefits from your workouts, take a look at what you do after you exercise to help achieve optimal results. Following these top strategies can help you increase the effectiveness of the post-workout recovery period.

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ACE Fit | Fit Life | Six Things You Can Do to Improve Your Workout Results

How can you get your results to match your effort?

fhp.so Everyone’s heard the mantra—stop working harder and start working smarter. But what does smarter mean? Here are six ways to smarten up your training and move closer toward your body composition or performance goals.

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ACE Fit | Fit Life | A Blast from the Past: How You Can Use Traditional Diets to Be Healthier

Most of us would benefit from following certain aspects of our ancestors' plant-based, whole-food diets. ACE looks at two of these: the Mediterranean Diet & the Okinawa Diet.

fhp.so While no single generation had the perfect diet, most of us would benefit from following certain aspects of our ancestors’ plant-based, whole-foods diets. Here are details on two traditional diets worth your consideration—the Mediterranean diet and the traditional Okinawa diet—including specifics of...

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ACE Fit | Fit Life | How to Get Rid of That Pain in Your Neck

Prevent your next episode of neck pain with these tips and tricks.

fhp.so While chronic neck pain may be caused by arthritis, permanent tissue damage or a long-standing injury, it’s sometimes the result of harmful patterns repeated day after day. But here’s some good news: Once you become aware of some of these habits and postures, you can start to modify them, which can ...

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5 Ab Exercises: No Crunches, No Equipment!

Fire up your abdominals with these five exercises.

fhp.so We know that performing crunches, which involves flexion of the spine, is one way to fire the rectus abdominis, but when designing abdominal sequences it is important to consider all segments of the abdominals and how they move or stabilize the spine. Here are five exercises that target all of the a...

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10 Reasons Why You Should Be Stretching

Flexibility is an essential, yet often overlooked, component of fitness. Here are 10 reasons to stretch it out.

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ACE Fit | Fit Life | Do You Have Bad Gym Etiquette?

Are you following the rules of the road at the gym?

fhp.so To keep the gym experience safe and worthwhile for you and those around you, behave mindfully and don’t become “that guy” or “that gal” who fails to keep common courtesy rules in check.

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Meal Timing: What and When to Eat for Performance and Recovery

Does the timing of your meals impact performance and recovery?

fhp.so We all know that what you eat is important for good health, a strong immune system, and energy for and recovery from exercise. But what about when you eat? Does the timing of your meals impact performance and recovery?

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ACE Fit | Fit Life | Upper-body and Core Outdoor Circuit

No gym? No problem. This upper-body and core body-weight workout can be done anywhere.

fhp.so A hectic travel schedule or no access to a gym are not sound reasons for neglecting your workout. After all, you can get in a strength-training workout just about anywhere at anytime. If you have 20 to 30 minutes and the physical ability to move, you can get in a workout.

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ACE Fit | Fit Life | Take a Stand Against Sitting: 7 Ways to Stay Fit at Work

Take a stand against sitting and make these 7 simple changes to your workday.

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Ergogenic Aids: Foods That Boost Performance

These 6 ergogenic aids are found in the kitchen. Try them out to boost performance.

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ACE Fit | Fit Life | 5 Spring Vegetables You Should Be Eating

Spring has sprung! Here are five seasonal veggies that are easy to find and can be used a number of ways in healthy recipes.

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ACE Fit | Fit Life | Common Nutrition Advice You Should Ignore

Is this common nutrition advice worth following?

fhp.so As registered dietitians, we’re often asked if popular nutrition advice is worth following. While many times there is truth to a given recommendation, it’s often oversimplified and forces people to erroneously believe they need to avoid many foods that provide health benefits or adopt certain eating...

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8 Butt-toning Moves

Target your backside with these eight moves.

fhp.so Contrary to popular belief, having shapely glutes isn’t all about appearance or vanity. Having a strong rear-end not only helps improve posture and athletic performance, and reduce knee and back pain, it can significantly enhance injury prevention as well. Here’s what you need to know about strength...

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ACE Fit | Fit Life | 5 Plank Variations to Help Build a Strong Core

Mastered your standard plank? Try these five variations to continue building core strength.

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5 Essential Body-weight Exercises to Ward off Low Back Pain

Ward off lower back pain with these five exercises.

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8 Hip-strengthening Exercises Using the Versa Loop

Tight or weak hips? Check out these exercises using a rubber band that build hip strength.

fhp.so It’s no secret that clients who have desk jobs typically have tight and/or weak hips. Chronic sitting produces a weaker posterior chain, a lack of range of motion, stiff muscles and compensation by using the joints above and below during movement.

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ACE Fit | Fit Life | 7 Exercises to Improve Core Strength

Add these seven exercises to your workout routine to build core strength.

fhp.so The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged.

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ACE Fit | Fit Life | 4 Stretches to Prevent Injury

Increase mobility and prevent injury with these four stretches!

fhp.so Thus, static stretching can help prevent injury risk if it increases mobility. Improving mobility allows for better positioning, which allows for enhanced movement, which leads to improved coordination, power and strength, and decreased risk of injury.

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