Lehner Fitness

Affordable training and nutrition coaching done in the comfort of home

Operating as usual

06/23/2021

Who do you want to become?









06/21/2021

Happy Father’s Day to the fathers that show up for their children! I have been lucky enough to have been blessed with two amazing fathers!

Timeline photos 06/11/2021

Wise words

Timeline photos 06/07/2021

What are your go-to ways of tracking your water intake?







Timeline photos 06/04/2021

What are you working towards?

Photos from Lehner Fitness's post 05/03/2021

Coach’s Corner

I will be back full schedule since the beginning of the lockdown starting tomorrow!

This means that I have to remember how to meal prep 😂😂.

Starting simple:

Meal: steel cut oats with peanut butter, cinnamon and berries

Snacks: carrots and coconut clusters

Pre/intra workout: electrolyte and amino acid mix with creatine

Post workout: whey protein powder

Since my workouts happen first thing (4:30am most days) I will have my pre/intra on my way to work and during workout. I will follow my workout up with my protein shake. After my first round of clients I will eat my oatmeal. Snack when hungry.

Just a glimpse into my process. Hope it helps someone out there.

-Coach Brian






@ Chula Vista, California

04/06/2021

Phase 6 of the 6 phase dynamic warm up by .

The final step in this warm up. Getting nervous system primed and ready for heavy back squats and power cleans this morning.

4:30am workouts and this is a great pre workout the wake up and be ready. Let all the other stuff fall to the wayside and focus on explosive movements for your key lifts.

03/24/2021

Change in tempo is an easy way to make an exercise more difficult. More time under tension = more💪

You can use tempo to help learn a new lift/technique as this allows you to use a lighter weight and adjust during the different phases of the lift to feel it in all the right places. Replicate the feeling as you increase speed.

If you want to learn more about tempo lifting feel free to comment or dm me.

Exercise is a front foot elevated (FFE) split squat with a 21X0 tempo. 2 👇, pause for 1 and explode ☝️. I elevated the front foot to add depth to this.

03/23/2021

Worked my way up to 235 for singles today. Is that the most I’ve ever squatted? Not close. Is it the most in over 3 years since herniating a disc in my back... HELL YES!

Actually the first time squatting more than 205 in a year. All pain free and felt quick and strong from bottom position.

I have overhauled my entire training regimen this past year and an finally comfortable enough to put the foot on the gas a little bit. Thank you to and for showing me another way to rebuild smarter and more resilient!

10/14/2019
10/07/2019

💥🎶What’s YOUR favorite workout music? 🎶💥

💪Did you know it has POWERFUL, proven benefits to boost your fitness and health?!

📢A recent study published in the journal Psychology of Sport and Exercise shows the right music can help you get MORE out of your workouts … even if you don’t normally like exercising!

Scientists had people do high-intensity workouts to either:
👉1) Motivating, uptempo music,
👉2) No music, or
👉3) Podcasts.

🏃♀️👟The people who worked out with music enjoyed their workouts more … and they also worked harder!

🎵Before your next workout, load up a playlist with uptempo songs you like, and see the difference yourself!

⚡Let’s get a playlist going! Share your go-to songs below!⚡

REFERENCE:
www.sciencedaily.com/releases/2019/06/190620100027.htm

09/26/2019

🦄🦋🐍🐘🦓🐠🦝🦀🦚
My spirit animal is a ...
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Unplug - Conquer stress and live a healthier life 09/26/2019

Unplug - Conquer stress and live a healthier life

📢📢📢5 MINUTES TO FEELING GREAT!

👉 Is stress making you tired, bloated and frazzled? It’s time to take back control! 💪

🔥📕My brand-new ebook, “Unplug,” will help you unlock your body’s power to feel better – and get even better results from your fitness/nutrition! – in just a few minutes a day.

🙅🏻♀️⚡Stress can do a real number on your health – over time, it can add inches to your belly and lead to (among other things!) high blood pressure, diabetes, chronic aches and pains.

🧘🏻But it IS possible to work with your body’s hormonal system so that stress doesn’t work AGAINST you.

😗💨 Unplug will teach you:

● Breathing techniques to unlock your body’s natural relaxation response.
● Tips for building a body that’s resilient, lean and strong.
● Mindset shifts to help you find focus (and keep it).
● Stress prevention tips to keep you on-track – and have more fun!

👍🏻💪🏻It’s amazing how much better you can feel when you learn to put the power of your body’s built-in systems to work to help you relax, restore, and rejuvenate!

⤵️⤵️⤵️Get your copy of Unplug and see for yourself! (It’s only available for FREE for a little while, so be sure to download today!)

Unplug - Conquer stress and live a healthier life 24 techniques to beat stress

09/22/2019

😵🥮If you crave comfort food when you’re stressed, you are NOT alone!

🚫🍕But before you decide to indulge in those high-calorie goodies, here’s something really important you need to know…

⚡When you’re stressed, those foods are MORE apt to cause weight gain than when you are NOT stressed.

🧠👩🏻🔬Australian scientists recently published a study that showed your stress level affects you right down the molecular level in your brain!

😲They discovered a pathway controlled by insulin that’s behind the added weight gain.

⚡The researchers called this effect a “vicious cycle.”

🤯It works like this: stress causes high insulin levels – which can make you hungry.

But according to this study, that same high insulin level that makes you hungry also can cause you to store MORE fat …

and also release even more insulin to gobble up the extra blood sugar in your system from the high-calorie foods.

💡There’s a two-fold takeaway on this one!

☝Do your best to reduce stress to keep your insulin levels down 🧘🏻♂️🧘🏻
✌Don’t have tempting high-calorie foods around, because your willpower is definitely decreased when you’re stressed.

Join our online coaching group to surround yourself with motivated individuals who want to achieve higher levels of health and well being. Accepting 8 more for October start date!

REFERENCES:
www.sciencedaily.com/releases/2019/04/190425143610.htm
www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30185-8?

09/19/2019

🔥🥑 Don’t you hate it when you bring home avocados that aren’t ripe yet … and then when you go to check on them, they are OVERripe. Gah! 😱

🧐 I’ve got two tips to help you find avocados that are at the perfect level of readiness! 👌🏻

☝🏻 Press down very lightly on the top of the avocado, right beside the stem. Use about the same pressure you’d use on a computer mouse. If it gives easily and doesn’t leave a dent, it’s ready to eat.

⚡ If it leaves a dent, it’s probably overripe.

✌🏻 Flick the little stem at the top of the avocado. If it comes off easily and you seen green flesh under it, the avocado is ripe. But if it doesn’t come off or you see brown under it, it’s either not yet ripe or overripe.

🔥 These two tips are preferable to squeezing the avocado, which can bruise the fruit you’re planning to eat.
✨Was this tip helpful⁉️

Let me know below...

😋 Enjoy!

09/17/2019

🤔📺👯♂️👯♀️
Who’s your favorite character on How I Met Your Mother?
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09/15/2019

Would you rather have more TIME or more MONEY?
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09/12/2019

If you could pick ONE superpower, what would it be??
(answer in a gif)
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09/11/2019

www.subscribepage.com

📢🔥Is stress sabotaging your results? 🔥📢

🙋🏻♂️It can. In fact, it’s one of the most overlooked factors when it comes to getting results with your fitness and wellness program.

📕🧘That’s why I am SO EXCITED to finally announce the release of my brand-new ebook, “Unplug!”

And guess what? You can download it for FREE right now!

🙅🏻♀️Stress affects your body on a hormonal level, disrupting your blood sugar, heart rate, blood pressure, and more.

Over time, this can add up to chronic problems that can detrimentally impact your health, mood and weight.

😗💨The good news is that there are things you can do to help stop stress in its tracks.
My new ebook outlines some of the QUICKEST ways to tap into your body’s natural relaxation response:

● Breathing techniques to help you feel calm in minutes.
● Tips for building a resilient body.
● Mindset shifts to help you find focus.
● Stress prevention tips to keep you on-track.

⚡It’s only available for FREE for a limited time... so be sure to get your copy today! (It’s my gift to you!!!)

👇Grab your copy right now 👇

www.subscribepage.com

09/10/2019

🍌🍌🍌So, how do you like YOUR Bananas?!?!? 🍌🍌🍌

💚Generally, the less ripe bananas are, the more fiber they have – and also the more “prebiotics,” they have (which help feed the good bacteria in your digestive system)!

💛The riper your bananas get, the more SUGAR they contain (and the lower their vitamin and mineral content).

🍯The ripest bananas are best used in cooking (hello banana bread!)– they can also be a way to add sweetness instead of using sugar.

How do you like to eat them? Let me know below!

09/08/2019

🚿🥶 It’s time to take a shower … but as soon as you turn on the faucet, you realize there’s no hot water. None.

💦😟 What do you do? Do “push through” the freezing cold water and get in there, so you can feel nice and refreshed afterwards? Or do you wait until later?

⭐ Maybe it depends on what you’ve got going on that day...

👃🏻 If it’s a regular day, you might decide you’re not that dirty and you can wait till later to shower.

🎉 But what if it’s a special occasion? Say you’re going out to celebrate a friend’s birthday or you have an interview for your dream job. 💼

👍🏻 In that case, taking the cold shower might be worth it.

🌡 The water feels the same in both cases, but it’s what we’re focused on that makes it more (or less!) tolerable.

⏱ If we focus only on the discomfort – the few moments we’re actually IN the shower, feeling that freezing water beating down on us – then it doesn’t seem worth it.

🤸🏻♀️ But if we focus on the outcome – how we feel AFTER – then we’re more willing to experience the temporary discomfort.

💡 It’s like that with almost everything that takes us out of our comfort zone.

For example ….

😨 If you want to take a new class, the first couple times you attend you might feel uncomfortable and even a little nervous. If you only focus on that short period of nervousness, you probably won’t take the class.

🥺 And you’d miss out on everything you’d learn and the new, amazing people you would meet.

🤗 But if you’re focused on the outcome – why you want to take the class in the first place – that tiny bit of discomfort is definitely worth it!

💡 The Takeaway: Sometimes we get so focused on the temporary “pain” that we completely forget about the gain … Focus on the big picture and make it happen! 💪🏻🔥

Is there a situation in your own life that comes to mind? Where do you need to refocus on the outcome instead of the temporary discomfort?

Remember: “Don't Give Up What You Want Most, For What You Want Now”

09/06/2019
09/05/2019

🌲Do you spend a lot of time outdoors? A new study shows that spending just 20 minutes in nature can cut your stress-levels, in a BIG WAY! 🧘

🌻This study, which was published in a medical journal called Frontiers in Psychology, looked at exactly how much time you need to be outside to get the biggest stress-relieving bump. 🌵

👍🏻⏳Scientists had people spend 10 minutes or longer outside in public parks or green areas near their work, for 3 days a week over the course of 8 weeks.

🐢The study subjects could walk, sit, or otherwise “engage in nature” but they couldn’t read or be on their phones.

🌳Before and after each of their nature breaks, researchers measured their levels of the stress hormone called cortisol.

🌷The Results: people who spent just 20-30 minutes in nature showed the biggest drop in cortisol rates!

☘The takeaway: the next time you need to take a break or de-stress, try going outside for a little 1-1 time with nature. You’ll probably notice you feel a lot better in just a little time.☘

Are you spending 20 minutes outside at least 3 days a week? Let me know below...

REFERENCE:
www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress

09/03/2019

🍕🍍🌶
What’s your fav pizza topping?
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08/31/2019
08/30/2019

Which do you choose…
TRUTH OR DARE?

Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study 08/27/2019

Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study

😣🤗In a bad mood or feeling down? Getting in a good workout might help. A new study published in Lancet Psychiatry showed exercise helps beat the blues.

🚴♀️Researchers analyzed data from more than 1.2 million adults and looked at the differences between those who exercised regularly and those who didn’t.

They balanced the exercising/non-exercising groups so they matched in terms of age, race, gender, marital status, income and education level, body mass index, health and whether they’d been diagnosed with depression.

👍💃Their findings: those who exercised had fewer days of feeling down, or as they put it “a lower mental health burden.” The exercisers reported 43% FEWER DAYS of poor mental health during the past month vs. non-exercisers.

That is MASSIVE!

🏃♀️🔥Researchers said all types of exercise were associated with improved mental health, but the biggest boosts came from team sports and cycling, along with aerobic and gym workouts.

People who exercised for 45 minutes 3-5 times a week also reported the most benefits.

If you need help with figuring out how to work mood-boosting exercise into your schedule, shoot me a message!

REFERENCE:
https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext

Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study In a large US sample, physical exercise was significantly and meaningfully associated with self-reported mental health burden in the past month. More exercise was not always better. Differences as a function of exercise were large relative to other demographic variables such as education and income....

08/25/2019
08/21/2019

👩🚒👨🚀👨🎤👸 When you were little, what did you want to be when you grew up? (answer in a gif!)
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Regular crosswords and number puzzles linked to sharper brain in later life 08/18/2019

Regular crosswords and number puzzles linked to sharper brain in later life

🧠⚡Want a brain that feels 10 years younger!? Do math and crossword puzzles!

💡🐘British researchers found that the more regularly older adults play puzzles like Sudoku or crosswords, the better their brains function when it comes to attention, reasoning, and memory.

🧩Scientists gathered data on more than 19,000 people over the age of 50 as part of the study, which includes researching brain health and dementia.

⚡They calculated that people who regularly played word games had the grammatical reasoning ability of people 10 YEARS YOUNGER than their current age, and the short-term memory of people 8 years younger.

🧐💪Just more evidence that you need to exercise your brain as well as your body!

REFERENCE:
www.sciencedaily.com/releases/2019/05/190516082349.htm

Regular crosswords and number puzzles linked to sharper brain in later life Older adults who regularly take part in word and number puzzles have sharper brains, according to the largest online study to date.

08/17/2019
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