Categorized as: Goals

Matt Lewis – Athlete of The Month

matt lewis san diego

San Diego 619 San Diego Personal Training

Matt Lewis
Athlete of the Month

There are plenty of athletes in our 619 San Diego Personal Training 619 Family, but there are a certain few who truly embody the heart and spirit of CF619. Matt Lewis is one of the few and we are thrilled to announce that he is the Athlete of the Month.

Matt Lewis has grown up living an active lifestyle and learned what being part of team was by playing soccer in high school. He recently competed in his first 619 San Diego Personal Training event, the Reindeer Games and absolutely loved it. Matt’s passion for Sky diving has allowed him to travel the world, break world records and win several awards. A few of the most amazing places Matt has had the opportunity to jump from were downtown Vienna and off the cliffs of Switzerland. One the most inspiring jumps was being a part of a team of friends that came together for the world record of building a formation.

Matt found 619 San Diego Personal Training 619 through Living Social and quickly fell in love with the workouts, coaches, and community. He travels quite a bit and has tried other gyms, but none compare to CF619. The focus on form and safety is beyond what he has seen elsewhere. Matt is constantly smiling and always pushes himself and others around him to become better athletes. He is truly a team player and we are proud to have him as part of the family.

How did you get involved in 619 San Diego Personal Training?
I was debating on trying 619 San Diego Personal Training for quite some time, but was making up excuses and putting it off. In June 2013 a good friend lost his leg in a motorcycle accident. 3 weeks post-accident he was in the gym doing presses/deadlifts/cleans/jumping rope/etc. I figured I had no more excuses once seeing him kick butt with one leg and found CF619. I was instantly hooked. I love getting my butt kicked alongside a great group of people every day.

What was your first WOD/experience?
Cindy and it was horrible. I think the bands did more work than my muscles.

What is your biggest accomplishment?
My overall fitness. Never in my life have I been in better shape than I am today.

What is your favorite/least favorite WOD/movement?
Favorite would have to be clean and jerks. It feels awesome lifting weight and pushing it overhead. Least favorite are wall balls. No matter how many times I do them they never get easier, although I think it is mostly mental.

Which is your favorite Nasty Girl? (Fran, Cindy, etc.)
I wouldn’t say it is my favorite but I did Diane a couple weeks ago and had fun.

What do you do for a profession?
Flight Test Engineer and part-time professional skydiver

What are your hobbies ?
Skydiving, hiking, playing with my dog.

A fun fact…. Or two….
I am a World and multiple National Champion Skydiver

Lifestyle (Paleo, Vegan, Don’t Have One…):
I try to eat clean with no processed foods, little to no sugar, little to no breads/pastas/etc. I definitely have 1-2 cheat meals a week, and go to town.

Fitness Goals?
To continue progressing and learning. There is always room for improvement and CF619 has the perfect community/energy to help me grow.

Joe Lee – Athlete of The Month

Here's Joe hitting #145 Snatch

A video posted by Chris Keith (@sdpersonaltrainer) on

Joe Lee
Athlete of the Month

It is no secret that Cross Fit makes better Athletes and you can bear witness to that when you meet this month’s Athlete of the Month, Joe Lee! Joe is a positive and inspiring force in the gym. He works out hard and constantly pushes himself to get better. You can always catch Joe after class working on movements he has not yet mastered and helping others do the same.

Joe grew up playing baseball, golf and wait for it… BMX Racing! As great as all these may be, Joe is a runner and has several medals to prove it. He started Cross Fit in order to not only improve his fitness, but become a beast while racing. Joe is most proud of completing the Half-Ironman and crossing the finish line with 45 seconds to spare of his goal time! It was seven grueling months of training, but certainly paid off.

Joe is a firm believer in Cross Fit and all that it has to offer. He continues to come back for the “suffer fest” not only because it works, but because he is not going through it alone- thanks to his CF619 family. He celebrates his accomplishments and those of everyone he works out with. He is always among the first to cheer you on and cheer loudly. Joe is a positive force in the gym and we are proud to have him. Aside from being an awesome person, friend, and athlete…Joe is also a chef! In case you are ever at a loss for what to create (food wise), you can always ask Joe. Before asking him though, take a moment and learn more about Joe Lee, Athlete of the Month!

How did you get involved in 619 San Diego Personal Training?

2013 was a year of Fitness for me. I had made a commitment to complete a race every month of the year. Fast forward to November 2013, 2 Ragnar relays, 6 half marathons, a half Ironman, Giro di San Diego Bike century, and two sprint triathlons later I had completed my goal of 12 races…and I was beat! A friend of mine that I ran the Ragnar relays with was in INCREDIBLE shape. I was blow away that he was running a 7 minute miles and he rarely trained as a distance runner. I was convinced that whatever he was doing was working, and ultimately was more effective than the, “grind” that I was in. That’s when I started researching gyms and ultimately found 619. I was greeted by Nikos, given a tour, and was signed up for my first class the next day.

What was your first WOD/experience?

I couldn’t have been less prepared for my first day at 619. I had a crazy morning, left my gym bag at home, and arrived just in time for the class I signed up for only to realize that I didn’t have my change of clothes. Coach CK was nice enough to lend me a pair of shoes, shorts and a shirt (for obvious reasons all of which were about 2 sizes too big) and I was in! I remember that day very well; Strength involved a super set of dips and strict pull ups, and the workout was 5 rounds of 10 chin-ups, 20 walking overhead lunges, and a 400 meter run. I left the gym that day completely humbled, and telling myself that, “This is the real deal.”

How long have you been 619 San Diego Personal Training for?

One year

What is your biggest accomplishment?

I’d have to say my biggest accomplishment to date is my restored passion for fitness. 619 San Diego Personal Training 619 keeps me guessing, helps me remain goal oriented, and ultimately holds me accountable.

What is your favorite/least favorite WOD/movement?

I like cleans, I really dislike thrusters.

Which is your favorite Nasty Girl? (Fran, Cindy, etc.)

Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time

What do you do for a profession outside of 619 San Diego Personal Training?

I’m a sales development manager for Ecolab. Basically, I sell soap to restaurants, hotels, and assisted living facilities.

What are your hobbies outside of 619 San Diego Personal Training?

Generally when I’m not at the gym I’m spending time with my Fiancé, Maggie. Personally I love to cook, brew beer, ride my bike, and hang out at dog beach.

A fun fact…. Or two…

I’m a trained chef and would like to one day get back in the business as either and owner or investor. I was in a bowling league back in AZ, basically I’m a big nerd.


I love food with big flavor, and I love eating out at new restaurants, but I try to cook a good healthy dinner at least six days a week.

Fitness Goals?

To remain healthy and active! The beauty of Cross Fit and why I believe in it is that you can’t focus on one specific goal. Generally speaking, I hope to work on my weaknesses and continue to improve.

FRAN 4:44
GRACE 5:46
400m SPRINT 1:09

619 San Diego Personal Training 619

WOD 26 January 2015


Supplemental Strength (after Squats)
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 10 Leg Extension
3 x 20 Walking Dumbell Lunges

Back Squat
5 x 5
Every 3 Minutes
Build Up to a 1 Rep Max or Heavy Single
15-20 Minutes

$400 Meter Run$

Handstand Push Up
Toes to Bar

$400 Meter Run$

Supplemental Endurance
3000 Meter Row

30 Day Fat Burning Challenge


The purpose of this 30 Day Challenge is to lay the foundation for looking our best this swimsuit season which will be here before we know it and to learn the fundamentals for long term nutrition success.  The Goal is to lose 10 to 30 pounds in the next 30 Days.  I look forward to meeting with you all to take measurements on Monday.  If I throw a food list at you without you being pro-active in the nutrition learning process, odds are that you will revert back to your old ineffective nutrition routine.  If we know the why behind these super foods you will be more inclined to incorporate these foods into your diet long term.  The Phase 1 Food List can be found in the hyperlink below the week 1 challenge.  Please uncheck the Facebook box and acknowledge that you have read the guidelines below in the comments for this blog post.


Chris Keith 




Follow Through



S.M.A.R.T. GOAL is to Lose 10 to 30 Pounds in 30 Days


S pecific

M easurable

A ttainable

R esults Driven

T ime Bound


30 Days – 30 Workouts

30 Days – No Alcohol

30 Days – Phase 1 Food List.  We have added Coffee officially.

30 Days – Food Journaling and Activity Log


5 to 8 Miles Jogging Per Week

7 to 8 Hours Sleep Daily

½ to 1 oz. of Water for Every Pound of Bodyweight Daily


Week 1 Challenge

Identify and Learn

1. Resting Metabolic Rate

2. Biological Value in Regards to Protein Quality

3. Glycemic Index for Carbohydrates

4. Good Fats and where do they come from

5. 10 Focal Points of Nutrition



Ten Focal Points of Nutrition

by Chris Keith

  1. Antioxidants

These are substances that protect cells against the negative effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. They damage cells and may play a role in heart disease, cancer and other diseases. A diet rich in antioxidants can combat them and prevent disease.

Antioxidant substances include beta-carotene, lutein, lycopene, selenium, Vitamin A, Vitamin C, and Vitamin E. Antioxidants are found in many foods, including fruits and vegetables, nuts, grains, and some meats, poultry and fish.

Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables are also rich in beta-carotene, including collard greens, spinach, and kale.

Lutein is abundant in green, leafy vegetables such as collard greens, spinach and kale. This antioxidant is important in the maintainence of healthy eyes.

Lycopene is potently found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. A majority of peoples intake of lycopene comes from tomatoes and tomato products.

Selenium is a mineral, not an antioxidant nutrient. But, it is a component of antioxidant enzymes. Plants foods like rice and wheat are they major dietary sources of selenium in most countries. The amount of selenium in soil determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium rich soil have higher levels of selenium in their muscles. Therefore, in the United States, meats and bread are common sources of dietary selenium. Additionally, brazil nuts also contain large quantities of selenium.

Vitamin A is a vitamin that is needed by the retina of the eye to form a specific metabolite, the light absorbing molecule retinal, that is absolutely necessary for both low-light and color visiion. Vitamin A is found in three main forms: Vitamin A1, Vitamin A2, and Vitamin A3. Foods rich in Vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.

Vitamin C is an essential nutrient that protects the body against oxidative stress. Its reactions with the body are important in wound-healing and in preventing bleeding from capillaries. Vitamin C is also called ascorbic acid and can be found in high abundance in many fruits and vegetables and is also found in cereals. beef, poultry and fish.

Vitamin E is a fat-soluble antioxidant that stops the production of reactive oxygen species formed when fat undergoes oxidation. Vitamin E is found in almonds, in many oils including wheat germ, safflower, corn, and soybean oils, and is found in mangos, nuts, broccoli, and other foods.




  1. Vitamins

Vitamins and minerals are substances found in foods we eat. Our bodies need them to work properly and in order to fully grow and develop. Natural vitamins are those organic food substances which are found only in plants and animals. The body is not able to synthesize or manufacture vitamins and therefore they must be supplied either by diet or supplements. Vitamins are vitals for a normally functioning body and are necessary for our growth, general-well being and vitality.

Vitamins cannot be absorbed properly without ingesting foods, hence why we take them with meals. They help to regulate the body’s metabolism, assist in formed the bone and tissue, and help convert fat and carbohydrates.

Vitamins are either fat-soluble or water soluble. Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats. Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis. Toxic levels of vitamins are generally achieved through high supplement intake and not from dietary sources. Water-soluble vitamin dissolve easily in water and are readily excreted from the body. Because they are not readily stored, consistent daily intake is important.

Vitamin A helps to reparation and growth of body tissues. This vitamin protect mucous membrane of mouth, throat, lunges and nose while helping one to maintain smooth and disease free skin. Furthermore, Vitamin A counteracts night blindness and reduces the risk of lung and certain types of oral cancers.

Vitamin B1 aids the digestion of carbohydrates. This vitamin is essential to the normal working of the nervous system hear and muscles. Other benefits include the stabilization of appetite, promotion of growth, and generation of energy.

Vitamin B2 aids in the formation of red blood cells and antibodies. This vitamin is essential for carbohydrate, protein, and fat metabolism. Furthermore, B2 promotes general health, maintain cells respiration and is necessary for the maintenance of good skin, nails, hair and vision.

Vitamin B6 prevents anemia by helping in formation and generation of red blood cells. This vitamin is necessary for fat, carbohydrate and protein metabolism. Additionally, this vitamin increases energy, promotes growth in children and maintains a healthy nervous system.

Vitamin C helps heal wounds, scar tissue and fractures. This vitamin is essential for healthy bones, teeth and gums. Not only does is build resistance to infection and aide in the prevention of scurvy, but its gives strength to blood vessels, aids in the absorption of iron and is essential for the synthesis of collagen.

Vitamin D is required for bone and teeth formation and improves absorption and utilization of phosphorous and calcium while also maintaining a stable nervous system.

Vitamin E retards cellular aging because of oxygen and alleviates fatigue by supplying oxygen. It further helps to prevent and dissolve blood clots and helps in preventing sterility. Vitamin E aids in bringing nourishment to cells.

Niacinamide helps metabolize sugar, fat and protein. It reduces high blood pressure, improves circulation, reduces cholesterol levels, increases energy and helps maintain a healthy digestive system.

Panthothenic Acid aids in the bodies utilization of vitamins and in the developments of the central nervous system. It further helps in cell building, fights infections and participates in release of energy from carbohydrates.

Biotin aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid.

Folic Acid is essential for the formation of red blood cells and aids in the metabolism of amino acids. This is necessary for the synthesis of DNA and RNA.


  1. Probiotics

Probiotics are live microorganisms thought to be beneficial to the host organism. These microorganisms are similar to beneficial microorganisms that are found int he human gut. They are also called “friendly” or “good bacteria.” Lactic acid bacteria (LAB) and bifidofacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. They are commonly consumed as part of fermented foods with specially added active lives cultures; such as in yogurt, soy yogurt, or as dietary supplements.

Probiotic products are used to prevent and treat certain illnesses and support general wellness. Currently, there is limited evidence supporting some uses of probiotics. Much more scientific knowledge is needed about them, including about their safety and appropriate use.

The human body is full of microorganisms –– in and on the skin, in the guy, and in other orifices. Friendly bacterial are vital to proper development of the immune system, to protect against microorganisms that could cause disease, and to the digestion and absorption of food and nutrients. Each person’s mix of bacteria varies.

An interest in probiotics stems from the fact that there are cells in the digestive tract connected with the immune system. One theory is that if you alter the microorganisms in a person’s intestinal tract (as by introducing probiotic bacteria), you can affect the immune system’s defenses.


  1. Phytochemicals

Phytochemicals are chemical compounds, such as beta-carotene, that occur naturally in plants. The term is generally used to refer to those chemicals that may affect health, but are not established as essential nutrients. They are found in fruits, vegetables, beans, grains, and other plants. Some of the more commonly known phytochemicals are Vitamin C, folic acid and Vitamin E.

Some phytochemicals have either antioxidant or hormonse-like actions. There is some evidence that a diet rich in fruits, vegetables and whole grains reduces the risk of certain types of cancer and other diseases, and researchers are looking for specific compounds in these foods that may account for the beneficial effects in humans.

Phytochemicals are promotes for the preventions and treatments of many health conditions, including cancer, heart disease, diabetes and high blood pressure. There is some evidence that certain phytochemicals may help prevent the formation of potential carcinogens, blocks the action of carcinogens on their target organs or tissues, or act on cells to suppress cancer development. Many experts suggest that people can reduce their risk of cancer significantly by eating more fruits, vegetables, and other foods from plants that contain phytochemicals.

One groups of phytochemicals are polyphenols which include a large subgroup of chemicals called flavanoids. These are though to rid the body of harmful molecules known as free radicals, which can damage a cells DNA and may trigger come forms of cancer and other diseased. These compounds are found in broccoli, brussel sprouts, cabbage, and cauliflower and in teas. Grapes, eggplant, red cabbage and radishes all contain flavonoids that act as antioxidants and may protect against cancers and heart disease.

Cartenoids, which give carrots, yams, cantaloupe, squash and apricots their organge color, are also promoted as anticancer agents. Lycopene is a power antioxidants and can be found in tomatoes, red peppers, and pink grapefruits.

Allyl Sulfides are found in garlic and onions. These compounds may stimulate enzymes that help the body get rid of harmful chemicals.


  1. Minerals

Minerals are simple-structured substances that play major roles in many metabolic functions. Many are components of enzymes,which are catalysts of chemical reactions in the body. Additionally, minerals regulate and control the normal function of human and animal tissues, muscles, and organs. For example, sodium and potassium play a vital role in maintaining proper fluid balance. Calcium acts as a major structural component of bones and teeth. Iron carries oxygen throughout the body in the blood.

Mineral are important to good health and have become increasingly importants over the years because of the depletion of our soils. Taking any forms of minerals does not ensure that the minerals will be absorbed into the body and utilized by the tissues.

Trace minerals or micro-minerals are the remaining minerals that are essential for good health. These are chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, and zinc.

Major minerals that the tissues is our bodies require large amounts of are calcium, magnesium, phosphorus, sodium, chloride, potassium, magnesium, and sulfur. These minerals are known as macro-minerals since they are needed in large quantities. When our bodies lack these minerals, the result will be structural weaknesses and system dysfunction, a.k.a. disease.

Calcium is the most common mineral in the human body. Adequate intakes are an important determinant of bone health and risk of fracture or osteoporosis. Calcium builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in and out of cells walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels. Dairy products are the most concentrated, well absorbed sources of calcium. Firm tofu, dried beans, kale, broccoli and bok choy can contribute to dietary calcium.

Chloride is usually consumed as sodium chloride or table salt. There is a high correlation between sodium and chloride contents of the diet. Adequate intake of sodium chloride is required for maintenance of extracellular fluid volume. Chloride is both actively and passible absorbed.

Magnesium plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for property calcium and vitamin C metabolism; converts blood sugar into energy. Good sources of magnesium include legumes, whole grain cereals, nuts, dark green vegetables, and cocoa.

Phosphorus is an essential mineral that is found in all cells within the body. The metabolism of all major metabolic substrates depends on the functions of phosphorus as a cofactor in a variety of enzymes and as the principle reservoir for metabolic energy. Foods that are rich in protein are generally high in phosphorus.

Potassium is the most essential cation (a positively charged ion) of the cells. Because of its assosication with the metabolizing, oxygen-consuming portion of the body, a decline in total body potassium is usually interpreted as a loss of muscle madd due to a catabolic condition. Potassium works with sodium to regulate the body’s waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; and promotes healthy skin. Most foods contain potassium, but the best sources are fruits, vegetables, and juices.

Sodium works with potassium to maintain proper body water distribution and blood pressure. Sodium is also important in maintaing the proper acid-base balance and in the transmission of nerve impulses. People who experience pronounces losses of sodium through diarrhea, heavy perspiration or inability of the kidney to reabsorb it may experience decreased blood volume and a fall in blood pressure that could result in shock.

Sulfur is necessary for formation of collagen. Sulfur is also present in keratin, which is necessary for the maintenance of the skin, and nails, helping to give strength, shape and harness to these protein tissues. Sulfur is also important to cellular respiration, as it is needed in the oxidation-reduction reaction that help the cells utilize oxygen, which aids brain function and all cell activity. Sulfur is readily available in protein foods –– fish, poultry, egg,s milk and legumes are all good sources.



  1. Lean Protein

Lean protein is an important part of a healthy diet and can hep with weight loss efforts. Lean protein provides you with a sense of fullness and can help prevent overeating. This is because protein takes longer for your body to digest so it stays with you longer. You body need protein to build and maintain muscle and therefore cutting back on protein contributes to muscle mass loss and a slower metabolism.

Fish is one the healthiest sources of lear protein. It is naturally lower in saturated fat than poultry and beed. Cold water fish, such as salmon is an excellent choice as it contains high amounts of omega-3 fatty acids, a good fat that can be beneficial to your health.

Chicken and turkey/ white meat poultry is a good source of protein. It is lower in calories than dark meat.

When choosing beef, pick cuts with words “round” or “loin” in the name, and those that have less visible marbling. Before cooking, one should trim any visible fat and when looking for beef one should look for labels that say “lean ir “extra lean.”

Eggs provide about five grams of protein per serving and can be apart of any healthy diet.

Low-fat dairy products are an ideal source of lean protein because much of the saturated fat had been removed from them. They provide vitamin D and calcium.

Beans, peas and lentils are also good lean protein sources, particularly for those who follow a vegetarian diet. They provide plenty of fiber and the combination of protein and fiber helps your to feel fuller much longer than other foods and prevent overeating.


  1. Glycemic Index

The glycemic index is a measure of the effect of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI. Carbohydrates that break down more slowly, release glucose more gradually into the bloodstream, have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods carbohydrates. Choosing low GI carbs, the ones that produce only small fluctuations in our blood and glucose and insulin levels, is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

High glycemic index foods include: white bread, pasta, rice, low-fiber cereals, and baked goods. People who eat a lot of low glycemic index foods ten to have lower total body fat levels. Foods include: fruits, vegetables, whole and minimally processed grains, and legumes.

A low/good glycemic index level is 55 or less. A medium level is between 56-69. 70 or higher is bad/ high.


  1. Essential Fatty Acids

Essential fatty acids are fatty acids that we must ingest because the body requires them for good health but cannot synthesize them. There are twenty different needed fatty acids for your body, but they are all made from two: linoleic acid and linolenic acid. These two are essential and you must get them from food because your body cannot manufacture them. Thus, essential fatty acids are the building blocks for all the other fats in your body.

Essential fatty acids are necessary to make cell membranes and for many of the important hormones and other chemical messengers that tell your body what to do.

Omega-3 and Omega-6 essential fatty acids are especially important for making prostaglandins in your body. Prostaglandins are hormone-like substances that regulate many activites in your body including inflammation, pain and swelling. They also play a role in controlling your blood pressure, your heart, kidneys, digestive system and body temperature. They are important for allergic reactions, blood clotting and making other hormones.

Essential fatty acids are also natural blood thinners; they can prevent blood clots, which can lead to heart attack and stroke. They contain natural anti-inflammatory compounds that can relieve the symptoms of arthritis and autoimmune diseases. In addition, a diet low in essential fatty acids could results in skin problems, such as dandruff, eczema, splitting nails and dull and brittle hair.

Omega-6 is amply supplied int he Western diet. Good sources of Omega-3 are nuts, soybean, canola oil, walnut oil, flaxseed oil, and fish (especially cold water fish such as salmon, bluefish, herring, tuna, flounder, mackerel, and shrimp).


  1. Fiber

Fiber refers to carbohydrates that cannot be digested. Therefore, is passed relatively intact through your stomach, small intestine, colon and out of your body. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains and legumes. However, all fiber is not the same. Fiber from grains is referred to as cereal fiber. Soluble fiber partially dissolves in water and forms a gel-like material. It can lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barely, and psyllium. Insoluble fiber does not dissolve in water and promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Current recommendations suggest that adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need.

Fiber appears to reduce the risk of developing various conditions including heart disease, diabetes, diverticular disease and constipation. Fiber also normalizes bowel movements, helps maintain blower integrity and health, lower blood cholesterol levels, helps control blood sugar levels, aids weight loss, and may have an uncertain effect on colorectal cancer.

Eating whole fruits instead of drinking fruit juices, replacing white rice, bread, and pasta with brown rice and whole grain products are examples of ways to increase ones fiber intake.



  1. Water

Every part of your body is made up of cells. Protoplasm, the basic material of living cells, is made of fats, carbohydrates, proteins, salts, and similar elements combined with water. Water acts as a solvent, transporting, combining and chemically breaking down these substances. A cell exchanges elements with the rest of the body by electolysis, and in normal case, minerals and micro elements pass through the cell membranes to the nucleus by electro-osmosis. The body need electrolytes (minerals like sodium, potassium, chloride and bicarbonate) for its basic functions. In case of water shortage, the electrolyzes cannot happen and our cells dry out and die. Therefore, in order to keep our cells hydrated, our body’s electrochemical balance, and to stay alive we need water and salt.

Water also helps with weight loss because it suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposit to increase, while an increase in water intake can actually reduce fat deposits

Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss –– shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.

Furthermore, water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of and all that metabolized fat bust be shed, therefore adequate water helps flush out the waste.

Additionally, water can help relieve constipation. When the body gets too little water, it siphons what it need from internal sources. The colon is one primary source. As a result –– constipation.

On average, a person should bring eight 8-ounce glasses everyday. That’s about two quarts. However, the overweigh person needs one additional glass for every 25 pounds of excess weight. The amount your drink should be increased if you exercise briskly or if the weather is hot and dry.

What should preferable be cold. It’s absorbed into the system more quickly then warm water. There is some evidence suggesting that drinking cold water can actually help burn calories.

If you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and loss of thirst.



Summer Challenge Winners!

Congratulations to Nancy Stroud, Cyndy Alarcon, Laura Bangert, and Kathy Murray on completing the summer challenge! All four of these ladies came within mere points of each other, but Nancy Stroud is our overall winner! We are extremely impressed with your hard work and dedication to the summer challenge! To say congratulations, all four of these wonderful ladies will receive entry to our upcoming RX Jump Rope seminar on August 24th and will be featured in our athlete spotlight next month. Congratulations again and thank you for being all-star members at 619 San Diego Personal Training 619!

10-13 June 2013 at 619 San Diego Personal Training 619

Thank you to everyone who joined us on Saturday for the Summer Challenge Kick Off! You can still join and buy-in to the challenges (Nutrition and Personal Record) until Wednesday June 12th.

To answer a few questions that we have received:

For the PR challenge you are welcome to work on your 1 Rep, 3 Rep, or 5 Rep max depending your experience level. If you are not sure where to begin, ask a coach and they can help you determine your level.

For the nutrition challenge, if your current goal is to gain weight than we can use the percentage change for your weight gain instead of loss. Also, regarding protein powders . . . you can absolutely add protein powder to your personal nutrition plan and food journal – you will receive a point for food journaling that day. You will not receive an additional point for eating from the Chris Keith Maintenance Food Plan, as we only include natural foods on that list.

If you have additional questions please email Coach A’verria at averria@619 San Diego Personal

Special Announcement: We will be having bay workouts at De Anza cove Saturdays at 8:00 am for the remainder of the summer! Please come out and join us!!!


Power Development

12 x 2 EMOM Clean and Jerk

If you are doing The PR Challenge Find your 1 Rep Max


Strict aka Military Press

5 x 3 (5,8)

WOD #1

5 Rounds
10 Handstand Push Ups
10 Pull Ups
10 Air Squats

WOD #2

5 Rounds
20 Side to Side
20 Double Unders


Back Squat
5 x 3 (5,8)
External Rotation for Rotator Cuff with Indian Clubs or Weight Plates
5 x 10

Front Squat
5 x 3 (5,8)
Sub Scapula Rotator Cuff Flexibility
During Rest Intervals


Max Kettlebell Swings and Double Unders Consecutive

500 Meter Row and 1 Mile Run Time


Find your 1 Rep Max

Clean and Jerk
Dumbell Snatch
Dumbell Clean and Jerk

Max Rep Pull Ups

Kettlebell Swings
Double Unders


2K Row for Time


Jerk and Handstand Push Up Skillwork

619 San Diego Personal Training Hero WOD “Hammer”

5 Rounds , Each Round for Time 90 Second Rest between rounds

5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups

619 San Diego Personal Training 619 Summer Challenge Kick Off – Saturday June 8th, 8:00 am – Mission Bay’s DeAnza Cove

Please join us at Mission Bay’s De Anza Cove on Saturday June 8th at 8:00 a.m. for a high energy, gut busting, metabolic work out to celebrate the beginning of our Summer Challenge!

The 619 San Diego Personal Training 619 Summer Challenge will have two parts and we highly encourage you to participate in both. We will have a Personal Record (PR) and Nutrition challenge. Each challenge will have a $10 buy in ($20 for both) and will run for 4-weeks – June 8th until July 6th.

The Personal Record (PR) Challenge

The PR challenge will include three areas of athletic performance: 1) 3 rep max (lbs.) on 619 San Diego Personal Training and Olympic lifting movements, 2) endurance, and 3) max repetitions. To be fair, we will be calculating and using the averaged percentage change on: a) your top three 619 San Diego Personal Training/Oly movements, b) your top two endurance times, c) and top max repetitions. For clarity, top = highest percentage change.

In preparation for the summer challenge, spend this week acquiring your personal records. We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th. No need to worry . . . we will do the math!

You will need your 3 rep max (lbs.):

Back Squat
Front Squat
Clean and Jerk
One-armed Dumbbell Snatch
One-armed Dumbbell Clean and Jerk
Bench Press
Strict Press
Push Press

As well as your time on:

1 mile run
5K Run
500 meter row
2000 meter row

And max repetitions:

Kettlebell Swings
Double Unders

The Nutrition Challenge

The nutrition challenge will include daily food journaling with extra points for the days you consume only food on the Chris Keith Nutrition List: Maintenance Phase, the opportunity to earn points by sharing healthy recipes to be included in future blogs and 619 San Diego Personal Training 619 recipe book, and total weight loss percentage (1 pt per percent). We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th.

Detailed instructions will be given with your score sheets when you sign-up beginning on Saturday at 8:00 a.m.

We would love to see before and after photos! Take your before picture this week so you can see how much you can achieve in four weeks!

Winners of the 619 San Diego Personal Training 619 Summer Challenges will be announced on July 13th and featured in our 619 San Diego Personal Training 619 blog!

So head out to DeAnza Cove on Saturday at 8:00 a.m. to celebrate the beginning of our Summer Challenge! This workout is designed for the beginner to advance level athlete, so you will undoubtedly get in an amazing early morning workout and have a great time with our community of wonderful 619 San Diego Personal Training 619’ers!

After The 3 Day Weekend at 619 San Diego Personal Training 619

If you’re reading this you’re either a member or at least interested in 619 San Diego Personal Training and or specifically what we do here at 619. Fortunately many if not all the fundamentals of success ride together in one happy carpool that is the community and our gym.
 3 things that will help you on your mission to learn 619 San Diego Personal Training Methodology are:

1. It’s better with a friend. One of the things that defines 619 San Diego Personal Training in general is that it’s a “Community” of individuals interested in making fitness fun. I can think of 3 real good reasons why training is better with a friend. Misery loves company, accountability, and that extra push that takes you to the next level. The community here at 619 San Diego Personal Training 619 is one of positivity and fun. Know your schedule. Have regular attendance. There is a difference between wanting to go and deciding to go. Between you and your 619 San Diego Personal Training buddies know the days you guys train and be accountable for attending, hold your friends accountable. Generally the members that have good attitudes and enjoy being here stick around. Bring a friend. Meet a new friend. There are too many cool, fun individuals who are going to be partnered up with you on the platform’s, without headphones and unplugged from technology not to make a friend. Outside of college this is one of the biggest gatherings of young, cool, fun, motivated individuals ready to hang out and have fun that you will find. This is number one for a reason. Making friends in the adult world is often few and far between. How to meet new people who have your similar goals and are actively engaged in becoming better? Look around, say hi, have fun, see you next time. Last but not least, your success is your friends success, and their success is your success. This is one of the few places where yelling and cheerleading is encouraged. Push your friends to the next level and they will push you to be your best.

2. Journal your Schtuff. This is the most basic must have. Your Coach will know that you are serious and will invest more time into making you better. We test and retest constantly. We squat, press, clean, snatch, all that fun-ness on a regular basis. A journal allows you to track your progress as well as develop strategies to further your future progress. Furthermore you can see exactly patterns in your training, so when you’re here for open gym or getting some extra skill work in you can easily see your lack of handstand walking practice or strict pull-up progress.
 This is the best way to stay consistently goal-oriented.

3. Plan Ahead. Planning ahead goes along with the journaling. For new athletes (first 2 years or so) a linear progression program is one that you increase your lifts incrementally at a specific rate over time. One very easy example is using the back squat. We will be squatting every week like clockwork. With your journal you will know exactly what kind of squat for how many reps and what weight you squatted at last time and the time before that and so on. Each time you back squat for sets of 5 or 3, add 5 lbs. Using this approach sometimes requires patience and other times a push. Some weeks you may feel good and want to push it, add 5lbs. Other weeks the reps may be a real struggle, add 5lbs. Feel good? Add 5lbs. Is it tough? Add 5lbs. Get the idea? The key is pre determined regular increases. Not whatever the heck the wind blows in. as you add weight over the course of weeks you will miss it and that’s ok, you will miss it. Try the set again. If you don’t get it that day that’s ok. Next week drop some weight for a “Reset” that means drop 10-15lbs and then over the next couple weeks work your way back up and then past your previous weight by 5lbs at a time. Vacations are a great time to reset. Know your strength numbers from before your vacation and drop a few lbs off the squat press etc. on the return in order to work up to and past those weights in the next few weeks.


Power Development

Level 1
Every Minute On the Minute
10 x 1 Power Snatch

Level 2,3
Every Minute On the Minute
10 x 1 Snatch Pull + 1 Hang Power Snatch (Mid Thigh Position)


Kettlebell Swings Level 1 2.0/1.5 pood

Newbies – this a great workout to make a jump to a heavier kettlebell. Veterans – this is a sprint, move fast and don’t put that kettlebell down.


5 X 15 GHD Sit Ups or Traditional Sit Ups

400 Meter Run
500 Meter Row
400 Meter Run


Power Development

Level 1
Every 2 Minutes
5 x 1 + 1 climbing in weight every set
Hang Squat Clean Mid-Thigh/Above the Knee
(4 Total Reps every 2 Minutes)

Level 2,3
Every 2 Minutes
5 x 1 + 1
1 Clean Pull From The High Hang Position + 1 High Hang Power Clean

6 x 8 Push Press
6 x 8 Back Squat
4 Minutes Rest between Supersets

5 Rounds
9 Power Cleans 185/135 Level 2 155/115 Level 3 135/95
9 Dips
9 Medicine Ball V Ups 14/8

500 Meter Row
400 Meter Run
500 Meter Run


4 x 8 Pendlay Row
2 Minute Rest
4 x 8 Barbell Row
2 Minute Rest

5 Rounds
3 Curtis P’s
12 Strict Pull Ups

1 Mile Run


5 x 5 (10) Front Squats

10 Minute AMRAP
3 Deadlifts 315/245
3 Handstand Push Ups

Eating for Success Series – Chicken

By A’verria Martin, Ph.D.

We developed the eating for success series to provide the foundational information you need to develop a healthy diet to support your fitness goals. A healthy diet, for athletic performance, should emphasize lean proteins, vegetables, fruits, and moderate amounts of low-fat dairy and whole grains. Our current focus is on lean proteins, one of the primary building blocks of any muscle gain and/or weight loss program. For more information on lean proteins, please see previous eating for success series posts (3/31/13 and 4/7/13).

Today our focus is on chicken!

Chicken is the world’s primary source of lean protein, is bursting with nutrients, and is highly versatile. Chicken can be roasted, broiled, or grilled into a delicious and nutritious meal. While the leanest part of the chicken is the chicken breast, chicken is generally low in fat. However, the amount of fat and saturated fat is doubled when you consume the skin. Therefore, you should consider skinning chicken before consumption.

Four ounces of chicken accounts for 70% of your daily value (DV) of lean protein in a mere 187 calories and provides:

• Tryptophan (128% DV) – influencing serotonin levels in the brain, reducing the risk of depression and anxiety, and regulating sleep patterns and appetite.

• Vitamin B3 (78% DV) – lowering bad (LDL) cholesterol levels, while increasing good (HDL) cholesterol levels, significantly decreasing risk for heart disease, Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes.

• Selenium (45% DV) – lowering LDL cholesterol and increasing HDL cholesterol levels, and improving the immune system against infections and cancer.

• Vitamin B6 (34% DV) – maintaining healthy brain and normal nerve function, synthesizing antibodies needed to fight various diseases, forming red blood cells, and breaking down and digesting proteins.

• Phosphorus (26% DV) – aiding bone formation and mental functioning, while improving digestion, hormone balance, and energy extraction.

• Choline (23%) – aiding mental functioning, improving liver health, and reducing inflammation.

Similar to eggs (see 3/31/13 Eating for Success blog post), and for all the same reasons, we highly suggest consuming organic, free-range, hormone and antibiotic free chicken. Factory farmed chicken is laden with antibiotics and added hormones that cause undue stress on the human body.


Spice-Rubbed Roast Chicken


• Spice-Rubbed Roast Chicken
• 4-5lb roasting chicken
• 2 ½ Tbsp salt-free Cajun seasoning blend
• 2 ½ tsp olive oil
• 2 limes – quartered
• 1 head garlic – halved horizontally


1. Heat oven to 400 degrees. Wash and dry chicken. Coat roasting pan with olive oil spray. Place chicken in center of pan.

2. Mix together seasoning blend and olive oil in a small bowl (should have a medium consistency). Using hands, rub all over chicken. Squeeze one lime wedge over chicken and stuff the remaining lime wedges inside cavity. Put garlic in corners of pan and coat with olive oil spray.

3. Roast in middle of oven until instant-read thermometer (in thickest part of meat) registers 165 degrees. Approximately 1 hour. Let chicken stand 10 minutes before carving. Serve with garlic to spread on chicken.

Chicken Breasts Baked with Lemon and Garlic


• 2 Tbsp olive oil
• 2 large cloves garlic, minced
• Grated peel and juice of 1 lemon
• ½ tsp coarse salt
• 4 large chicken breasts (skinned and boned)
• ¼ cup chicken broth
• ½ tsp ground pepper


1. Heat oven to 400 degrees. Heat small skillet over medium heat. Add olive oil. When oil is hot add garlic and sauté 30 seconds. Stir in lemon juice, salt, and pepper and bring to boil. Set aside.

2. Arrange chicken in single layer in shallow baking dish coated in olive oil spray. Pour lemon garlic mixture over chicken. Sprinkle with lemon peel. Cover with foil. Bake at 400 degrees for 15 minutes.

3. Remove foil and bake an additional 10-15 minutes or until chicken is cooked through. Transfer chicken to individual dinner plates and cover. Pour liquid from baking dish to small skillet. Add chicken broth and bring to boil. Cook until reduced by half and mixture is syrupy. Remove lemon peels. Pour sauce over chicken and serve immediately.

Final Thoughts – Preparing for the Week Ahead

As we look forward to the week ahead take a few minutes to consider any changes you want to make this week that will help support your fitness goals. Do you want to get in one more 619 San Diego Personal Training class? Drink more water? Introduce a new nutrient dense food into your diet? Consider what modifications you need to make to your current routine to make this change. Focus on the positive aspects of this new way of being, in contrast to what you may be losing. Strive to be the healthiest version of yourself!!!

Have a great week 619!!!


Clean and Jerk
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes

WOD #1
5 Rounds for Time
5 Ground to Ovehead
7 Front Squats
9 Pull Ups

WOD #2
5 Rounds for Time
5 Medicine Ball Cleans
10 Overhead Medicine Ball Lunges
15 Wall Balls
200 Meter Run


Superset with 3:00 Minute Rest Intervals
5 x 10 Pendlay Rows
5 x 10 Rear Delt Flys
5 Strict Chin Ups

Conditioning Chipper For time
30 Box Jumps
15 Hand Release Knee to Elbow Push Ups
30 Double Unders
15 Hand Release Knee to Elbow Push Ups
30 Jumping Split Stance Squats Alternating
15 Hand Release Knee to Elbow Push Ups
30 Squats

WOD #2
Double Unders
Sit Ups

WOD #3
2OOO Meter Row


5-7 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between Sets

Every Minute on the Minute for max rounds
2 Front Squat 135/95# Level 2 115/85# Level 3 95/75#
Each Minute thereafter add another 10#, continue until failure.

Every Minute on the Minute for 15 Minutes
1 Sumo Deadlift 165/125 Level 2 145/105 Level 3 125/
1 Hang power clean
1 Front squat
1 Push press

WOD # 2
1.5 Miles or 2000 Meter Row for Time


5 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between Sets

Every Minute on the Minute for 10 minutes
8 Dips
6 Pull-ups
4 Handstand push-ups

Conditioning Chipper For time
Row 500m
100 Overhead Squats 75/55#
Row 400m
75 Push Press 75/55#
Row 300m
50 Ring Rows
Row 200m
25 Baby Starburst Burpees


Power Development
Squat Snatch Level 1, Power Snatch Level 2,3
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes

Conditioning Chipper For time
Run 400m backwards
Run 400m regular
50 Goblet Squats 1.5/1.0 pood
40 Sit-ups
40 KB swings 1.5/1.0 pood
30 Spiderman Push-ups
20 Pull-ups
20 2fer Wall Balls 20/14#
Run 400m Backwards
Run 400m Regular


Bench Press GO HEAVY!!!!
5-7 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between

Power Development
Squat Clean Level 1, Power Clean Level 2,3
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes

Team WOD For time
50 Overhead squats 45/35#
50 Hang Clean Thrusters 45/35
50 KB swings 2.0/1.5
50 Walking lunge steps
50 Partner Wall Balls
50 Burpees
50 Pull-ups
50 Floor wipers
50 Row 50 calories