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RECOVERY

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

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Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

OVERLOAD

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

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THE COMPONENTS OF PHYSICAL FITNESS ARE:

Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.
Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.
Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

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PRINCIPALS OF EXERCISE

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.

REGULARITY

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

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A private, personal training facility; dedicated to health and fitness, that focuses on weight loss, toning up, cardiovascular training, nutritional guidance, and overall changes to improve your lifestyle for years to come.

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With his expertise in functional, strength, endurance, and core training, Nick has had the privilege of helping clients achieve even the most challenging fitness goals. He takes pride in his ability to employ innovative training methods and motivational techniques that lead to significant body transformations. His approach emphasizes functional movements that require minimal or no equipment, enabling clients to work out virtually anywhere without the need to wait for gym equipment.

Furthermore, Nick’s dedication extends beyond physical fitness; he’s committed to assisting individuals in breaking free from monotonous and sedentary lifestyles. He provides the tools and guidance needed to boost energy levels, enhance overall well-being, and implement nutrition programs that reduce, prevent, or eradicate medical crises. These programs also improve sleep patterns, reduce stress, and empower individuals to lead healthier lives. His genuine care and support also extend to helping people overcome negative thought patterns and limiting beliefs that may hinder their progress. Nick’s diverse client base ranges from inactive high school girls and single mothers/fathers to older retired individuals seeking to stay active and healthy.

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Nick brings more to the table than just his passion for fitness. He holds a Bachelor of Fine Arts degree and boasts 14+ years of experience with a personal trainer certification from the National Academy of Sports Medicine. Additionally, he’s earned many specialty certifications, including one as a Fitness Nutrition Specialist, and is currently enrolled in yet another nutrition-focused certification program known as CNCs. He has also completed his MMA Conditioning Specialist and Integrated SA&Q Training certifications, along with a number of additional certifications focusing on the mental side of one’s health and fitness journey. This includes his Behavior Change Specialists and Mental Toughness certifications. To round it all out, he is also certified in Neuromuscular Stretching, Balance Training, Flexibility Training, Core Training, and Cardio for Fitness/Performance.

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Nick’s commitment to ongoing learning and staying up-to-date with the latest in fitness education is unwavering. He also has plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist), and WFS (Women’s Fitness Specialist) to his repertoire down the line.

In his personal life, Nick’s dedication to physical fitness and healthy eating is fueled by his passion for staying active. Over the years, he’s been involved in many competitive sports including baseball, soccer, gymnastics, volleyball, and football. When he’s not in the gym now, he’s an avid reader, a passionate gamer, an amateur furniture maker, a recent plant daddy, a geeky costume designer, and he thoroughly enjoys engaging in intellectual debates.

PROGRESSION

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

BALANCE

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

VARIETY

Providing a variety of activities reduces boredom and increases motivation and progress.

SPECIFICITY

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

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5 components of physical fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

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PLANNING OUT A SUCCESSFUL WEIGHT LOSS PLAN

If you’re like most people, you’ve been on a million weight-loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0. (fitness Rodeo CA)

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“I started working with Nick 4 years ago and he changed my life. Before I met Nick I was dieting and doing cardio trying to lose weight, with minimal results. I was scared that lifting weights would make me look manly and bulky so I never dared.

I met Nick and he assured me that weights would not do that, so I started attending his weight lifting and cardio classes. The weight just melted off of me. He provided me with nutritional information on what foods I needed to eat, how much, at what times and why. Nick provides an amazing atmosphere to work out in, he changes the routines often and always keeps things fun yet challenging. His classes are very motivational as there are other like minded individuals trying to get into shape and we all love to help push each other. I have gained so much strength and I continue to grow stronger.

I am a 30 year old single mother, I work full time and I go to school, but even on top of all of that Nick has given me the tools I needed to get in the best shape of my life. I couldn’t have gotten this far without him.”

-I D.

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“3 years ago I was looking for an opportunity to get in shape. My inside sensor was sounding off and it was time to shed some pounds. At that time I was working out at home a few days a week, but still eating fast food and just caught in a vicious cycle. It was time to make some changes! I walked into Nick’s class and he gave me his contact info and I called the next day. I met him at class, he sat down with me one on one and I told him my goals – he created a nutrition/training program and I started that night. My life changed forever – and soon later… I was addicted to the results!!! I’m 43 years old, a mother, wife, with many outside obligations, and I work full time approx. 50 hours a week. It didn’t matter how busy my life was, I knew I needed to find time for myself and my health. So I dedicated myself to fitness. Off the top I lost 20 lbs. and developed endurance and strength beyond my imagination – I soon surpassed my original goal.

Today, I’m still going strong! On average, I work out 3 days a week, doing both cardio and weight training. I’ve never felt happier, stronger, or [more] confident in my own body. I’m forever grateful for Nick’s knowledge, creative workout plans, patience and encouragement.”

-K C.

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DEDICATED 2 FITNESS LLC

Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227

BUSINESS HOURS

Mon:11:00 AM – 12:00 AM

Tue: 6:00 – 9:00 PM

Wed:11:00 AM – 12:00 AM

Thu: 6:00 – 9:00 PM

Fri:11:00 AM – 12:00 AM

Sat:11:00 AM – 12:00 AM

Sun:Closed

DEDICATED 2 FITNESS LLC, 200 PARKER AVENUE, RODEO, CA, 94572, UNITED STATES

(510) 375 7227 [email protected]

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“I have been a dedicated client for over 2 years now and I can honestly say it has been a life changing experience. Nick is truly passionate about fitness and it shows through the energy and enthusiasm he brings to every session. His friendly personality and extensive knowledge in fitness creates a comfortable and fun atmosphere for people of all ages and athletic backgrounds. I used to dread working out, but his training style and new routines keeps things fresh and motivating.

Through my dedication and Nick’s expert guidance in both fitness and nutrition, I was able to get into the best shape I have ever been. My overall health and strength has improved drastically, but most importantly, I feel amazing!

If you are serious about achieving real fitness goals I strongly urge you to contact him.”

-J M.

TRIED THE DIET FADS

“When I came to Nick I was over 300lbs. I tried doing all the other diet fads like Slimfast, The South Beach Diet, etc, but nothing really helped. I didn’t even like going out with friends anymore because I was so self-conscious about how I looked; however, after just one month with Nick, I lost almost 40lbs. I couldn’t believe it! Nick helped me so much and everyone at the gym was so positive and encouraging. They became an instant family and offered support. (personal trainer Rodeo CA)

NICHOLAS SMITH

FITNESS & HEALTH TRAINER

With expertise in functional training, strength training, endurance training and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations. With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment.

In addition, Nick is committed to helping people break the cycle of a monotonous and sedentary lifestyle—showing them the tools to gain energy and increase overall well being through nutrition programs that help reduce, eradicate and prevent medical crises, while increasing energy, allowing better sleep patterns and less stress. And because he genuinely cares, he is able to help people overcome negative thought patterns and beliefs that limit them from achieving those goals. Over the years, his client base has ranged from inactive high school girls and single mothers/fathers to older, retired individuals just trying to keep active.

Nick is more than a buff body, for sure. He earned a Bachelor of Fine Arts degree, and certification as a personal trainer from the National Academy of Sports Medicine. He also holds specialty certification as a Fitness Nutrition Specialist with NASM. Committed to ever-increasing his knowledge and staying current, he is completing his MMACS (MMA Conditioning Specialist) with plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist) and WFS (Women’s Fitness Specialist) under his ever growing belt.

In his own life, Nick’s commitment to physical fitness and healthy eating is fueled by his passion to remain active by playing competitive sports. Over his lifetime, he has been involved in baseball, soccer, gymnastics, volleyball and football. He is also an active reader, ardent gamer and loves nothing more than a good intellectual debate.

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FITNESS & HEALTH TRAINER

With expertise in functional training, strength training, endurance training, and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations. With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment. (weight loss)

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NICHOLAS SMITH

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DEDICATED 2 FITNESS LLC, 200 PARKER AVENUE, RODEO, CA, 94572, UNITED STATES

(510) 375-7227[email protected]

General:

Personal training: personal trainer, personalized training, fitness coach, strength training, workout plan, exercise program, gym, fitness goals, motivation, accountability, health & wellness.

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A personal trainer is an individual who creates and delivers safe and effective exercise programs for apparently healthy individuals and groups, or those with medical clearance to exercise.

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Will I lose weight with a personal trainer?

Personal trainers goal is not weight loss, and even the best trainers will not be able to make you lose weight. There are two big flaws with hiring a personal trainer to help you lose weight. The first reason is these personal trainers only focus on workouts, and workouts are not the biggest part of losing weight. (weight loss program)

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DEDICATED 2 FITNESS LLC, 200 PARKER AVENUE, RODEO, CA, 94572, UNITED STATES (510) 375-7227 [email protected]

Nick is more than a buff body, for sure. He earned a Bachelor of Fine Arts degree, and certification as a personal trainer from the National Academy of Sports Medicine. He also holds specialty certification as a Fitness Nutrition Specialist with NASM. Committed to ever-increasing his knowledge and staying current, he is completing his MMACS (MMA Conditioning Specialist) with plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist) and WFS (Women’s Fitness Specialist) under his ever growing belt.

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NICHOLAS SMITH

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Are personal fitness trainers worth it?

Hiring a personal fitness trainer might seem like a luxury if you are on a tight budget, but if you really want to get the most out of your workouts, a trainer is a great investment. The improvement in your health and fitness levels can have long-term payment in quality of life, and even decreased health care costs. You should train with a personal trainer one to three times per week. Once per week – If you’re on a budget and can train solo at least one other time a week. Three times per week – If you’re looking to learn exercises faster (and maybe get more gains long term),

Dedicated 2 Fitness Personal Training provides the highest standard of personalized service, knowledge and training to reach specialized fitness goals in a private setting.

DEDICATED 2 FITNESS LLC

Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227

BUSINESS HOURS

Mon:11:00 AM – 12:00 AM

Tue: 6:00 – 9:00 PM

Wed:11:00 AM – 12:00 AM

Thu: 6:00 – 9:00 PM

Fri:11:00 AM – 12:00 AM

Sat:11:00 AM – 12:00 AM

Sun:Closed

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Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227

BUSINESS HOURS

Mon:11:00 AM – 12:00 AM

Tue: 6:00 – 9:00 PM

Wed:11:00 AM – 12:00 AM

Thu: 6:00 – 9:00 PM

Fri:11:00 AM – 12:00 AM

Sat:11:00 AM – 12:00 AM

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NICHOLAS SMITH

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Nick is more than a buff body, for sure. He earned a Bachelor of Fine Arts degree, and certification as a personal trainer from the National Academy of Sports Medicine. He also holds specialty certification as a Fitness Nutrition Specialist with NASM. Committed to ever-increasing his knowledge and staying current, he is completing his MMACS (MMA Conditioning Specialist) with plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist) and WFS (Women’s Fitness Specialist) under his ever growing belt.

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It’s impossible to not see amazing results.

Where do I begin? Nick absolutely loves what he does. He truly is compassionate about his clients and what they want to achieve. I have been with Nick for two years now and I have to say that I have never been able to achieve the results I wanted, doing it any other way. When you stick to his plan for you, it’s impossible to not see amazing results. He switches up his routine twice a week and makes sure that we target all of our muscle groups. It’s never boring and the workouts are never repetitive. He’s very motivating and the group is fun and very positive! Great person to workout with. Wouldn’t go anywhere else.

-Patricia M.

He taught me how to eat properly balanced meals

-J.G-

“As I approached my 30’s, I had become less active, never made time for exercise and ate very unhealthy. I now have two children in my life which gave me even less time to make (or I thought so) healthy food, so I would grab whatever was convenient and quick on the way home from work. It showed as I had packed on the pounds over the last few years. I would try to exercise and ‘diet’ on my old habits.

I heard about Nick through some old friends a couple of years ago. I looked at his client’s progression pics and could see he was the ‘real deal.’ I met with him and discussed my goals of losing weight, being fit and healthy. I joined his class and within 5 months I had lost forty pounds! He taught me how to eat properly balanced meals, and how to get the best results through my workout.Even though I had a setback with a back injury I obtained through 15 years of manual labor, I am still able to do the workouts. If something is too irritating to my injury, Nick will modify my routine to still target the necessary muscle groups with no risk of compounding my injury.Through Nick I found a love for exercise. I love seeing the results I get and look forward to meeting my goals and creating new ones!”

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Health

One of the biggest debates in the nutrition and fitness industry today is that of the cost of healthy foods versus unhealthy foods. Many individuals argue that eating healthy food costs too much, therefore it is not a feasible option for their family. However, several recent studies have shown that the true cost of eating cheap, processed foods is actually much higher than eating healthy ones.

A group of researchers at the Harvard School of Public Health have determined that even the healthiest diets only cost about $1.50 more per day than an unhealthy one. The main price difference seems to come from meat products, such as lean beef and fish. Make one day out of the week a meat-free day, and you can lower your food cost even more, A tasty, healthful vegetable quiche makes a wonderful protein packed inexpensive meal.

Another study that was published in the British Medical Journal showed that per serving, healthier options in the meat group only cost about $0.29 more per serving than unhealthy processed meats. When it comes to carbohydrate choices (such as rice or pasta dishes), healthier options only cost $0.03 more per serving.

Individuals on a budget may think that these small increases in price is an excuse to buy cheaper foods. Dr. Dariush Mozaffarian, associate professor at the Harvard School of Public Health and Harvard Medical School states: If you compare the very small increase in price of healthy foods to the actual costs of food related chronic diseases, individuals would realize that the cost of eating an unhealthy diet is so much higher than a healthy one.

Also, there are many hidden costs of consuming unhealthy foods such as food related illnesses (heart disease, cancer and diabetes) and the global obesity epidemic. Health insurance companies are raising their premiums higher and higher every year in order to offset the cost of treating these illnesses. All of these can be greatly lessened or even avoided simply by following a healthy diet.

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Dr. Sukhdeep Singh Sandhu received his Bachelor’s of Science in Biological Sciences from California State University, Sacramento. He went on to receive his Master’s of Science in Biotechnology at California State University, San Marcos. Then, completed his academic career at the University of Las Vegas, Nevada where he became a Doctor of Dental Medicine (DMD). He acquired a vast amount of knowledge and experience working with diverse populations across the Las Vegas valley. Dr. Sandhu is a student award winner from the American Academy of Implant Dentistry and is an active member of the American Dental Association. The doctor is also fluent in both, Punjabi and Spanish.

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Dr. Tamara Lin received her Bachelor’s degree in Nutritional Science from University of California, Berkeley in 2000. Dr. Lin graduated in the top 10 in her class from the University of the Pacific, School of Dentistry in San Francisco in 2003. She is an active member of the American Dental Association, California Dental Association, and Berkeley Dental Association. Dr. Lin is fluent in Mandarin.

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Dr. Birenderpal Singh Sandhu graduated from the University of Pacific, San Francisco in 1989. He served as teaching faculty, as well as a clinical instructor at the university upon graduating. Dr. Sandhu practiced dentistry across California including the Central Valley, Los Angeles, Sacramento region and the East Bay. He has proudly served the San Pablo community with his expertise in general dentistry for the past 30+ years at Allied Dentistry

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Benefits of Regular Dental Cleanings:

- Prevent Gum Disease: Gum disease is a common infection that can lead to tooth loss if left untreated. Regular cleanings help prevent gum disease by removing plaque and tartar.
- Fresher Breath: Professional cleanings remove bacteria that cause bad breath, leaving your mouth feeling fresh and clean.
- Brighter Smile: Polishing your teeth removes surface stains, giving you a brighter, more radiant smile.
Early Detection of Dental Problems: Regular checkups allow us to detect any dental issues early on, when they are easier to treat.
Maintain Overall Health: Studies have shown a link between oral health and overall health. Taking care of your mouth can help improve your overall well-being.

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How Often Should You Get a Dental Cleaning?

Most people benefit from a professional dental cleaning every six months. However, your dentist may recommend more frequent cleanings if you have certain risk factors, such as gum disease or a history of cavities.

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Our skilled dental hygienists will perform a thorough cleaning that includes:

Removing Plaque and Tartar: Plaque is a sticky film that constantly forms on your teeth. If not removed, it can harden into tartar, which can only be removed with professional cleaning.
Flossing: We’ll floss between your teeth to remove any remaining plaque and food particles.
Oral Cancer Screening: We’ll perform a visual and physical exam to check for any signs of oral cancer.

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Polishing Your Teeth: We’ll polish your teeth to remove surface stains and leave them feeling smooth and clean.

Dental Exam: Your dentist will examine your teeth and gums for any signs of decay, gum disease, or other oral health issues.

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My experience here has been nothing but pleasant from beginning to end. They do what they can to accommodate me I do commute all the way from Sacramento. Sandhu has gone above and beyond to take care of me as a patient. He truly cares for his patients and it shows in his work and is never pushy which most other offices are.

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