“Some people look for a beautiful place. Others make a place beautiful.”

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same.” –Carlos Castenada

“For me, exercise is more than just physical — it’s therapeutic.” –Michelle Obama

“We are what we repeatedly do.” –Aristotle

“What matters most is how well you walk through the fire.” –Charles Bukowski

“In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you.” –Buddha

“The best view comes after the hardest climb.” –Unknown

“Do the crazy thing. The hard-to-imagine-but-somehow-you-did thing. The brings-you-to-your-knees thing. The no-one-would-ever-do-it-that-way-thing. The safety-net-would-not-even-matter thing. The it-could-kill-you-but-not-trying-is-another-kind-of-death thing. The thing on your heart. Do it, and let them gasp right before they call it a thing of wonder.”–Ciona Rouse

“It is a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable.” –Socrates

“Transformation isn’t a future event, it’s a present day activity.” –Jillian Michaels

“When you’re trying to motivate yourself, appreciate the fact that you’re even thinking about making a change. And as you move forward, allow yourself to be good enough.” –Alice Domar

“Most people have no idea how good their body is designed to feel.” –Kevin Trudeau

“It always seems impossible until it’s done.” –Nelson Mandela

“One reason that people resist change is that they focus on what they have to give up, rather than what they have to gain.” –Rick Godwin

“You are never too old to set another goal or to dream a new dream.” –C.S. Lewisdownload

HAPPY MOTHERS DAY

valentine

                           Give The Gift of Fitness This  MOTHER’S  DAY !                

             Set a loved one up right – give them a full package membership                               this MOTHER’S Day! Nothing shows you care like the gift of health! 

                                   ASK for JOSH TRIPP ——–323-660-0050

strength in Numbers @ Metro Fitness

Why?: To challenge yourself, go beyond self-perceived limits, kick-start your fitness, get back on track, reach another level, finish what you start, or just get ready for Summer.

Why?: To challenge yourself, go beyond self-perceived limits, kick-start your fitness, get back on track, reach another level, finish what you start, or just get ready for Summer.

Who: Strength in Numbers is a group workout class series for adult women/men of any fitness level. Class size limit is 25.

What: For anyone, the six classes stress:

  *teamwork & camaraderie  *upper & lower body   *anterior & posterior chains

                        *core work  *addressing the body as a synergistic unit

            Present will be mindset & physical methods used by:

  *Navy SEALs   *Army Rangers   *Army Green Berets   * Israeli Defense Forces

            This is NOT a yelling, drill-instructor class of impossible tasks. With circuits, timed intervals, gear and bodyweight moves, it can be done by anyone to train for

  *functionality   *endurance   *cardiovascular health   *inner & outer strength.

When:                 Saturdays 9:30-10:30 am April 30; May 7, 14, 21, 28; June 4.

Where:               Metro Fitness, 2985 Glendale Blvd, Los Angeles, CA

IT’S NEVER TOO LATE

Act now and get in the best shape of your life, and maybe one day you will be on the picture above…. Here is why YOU NEED TO CALL ME RIGHT NOW? For limited time only we will give 3 X1 hour sessions for $99 from Metro fitness. Yes, you hear me right one time once a year promo we run, that’s it.

                                                Call Luke at 323-541-5416

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We want transformation like this…. if this girl can do it you can do it too!!! So give me a call if you want to make transformation to your body fast,

                                       BEFORE                               AFTER

luke training girl before

Call Luke at 323-541-5416

NEW YEAR ——-NEW YOU .

                  Just take a look what could happen if you call today…

                               BEFORE                                            AFTER 

blond girl luke training before 1

You will transform your body before the new iphone 7 come out in September Or you say…. hey I’m in LA and am going to do Lipo. Well, here what will happen in few years.

With all of those benefits you need to just pick up the phone and call right? No. First, let me introduce myself. My name is Luke Trencevski and I have been personal trainer in Europe and America for over 12 years. After transforming my body doing fitness competitions In the process, I have shared my passion for fitness with thousands of clients with great success. I worked for metro fitness from day one, after 3 years I went to do fitness few competitions. Now that I’m back, I would like to have the opportunity for me and my personal training team at metro fitness to help you get “your” body transformation and in the process get you in the best shape of your life fast. Before the beginning of summer…. Your best body is one phone call away, it’s that simple…

 

Act now and get in the best shape of your life, and maybe one day you will be on the picture above…. Here is why YOU NEED TO CALL ME RIGHT NOW? For limited time only we will give 3 X 1 hour sessions for $99 from Metro fitness. Yes, you hear me right one time once a year promo we run, that’s it. 

 

                                              Call Luke at 323-541-5416  

New-Banner@25%_B

Luke Trencevski Personal Training Guru@ Metro Fitness Atwater Village CA

                           New-Banner@25%_B

HAVE  YOU ALREADY GIVEN UP ON YOUR NEW YEAR’S RESOLUTION,            BUT STILL WANT TO LOOK FEEL 10 YEARS YOUNGER?

         Can you believe this guy is 60? He looks and fells like 40…. Why?? He started working out in our gym 15 months ago and totally transformed his body, energy levels and stamina

His name is Chris and he is really busy business owner, who lives in atwater villige and who want to eat out in best places in LA, have nice business lunches, social life etc. like most of you. That made him out of shape, out of energy and stuck in place…. He got his energy back, more important he fells like he is 40 In case you wondering here is what else exercise will do for you…. -You will sleep better

-You will look better -You will fell well -You will improve sexual function -You will improve cognitive function -You will have more energy -You increase productivity and creativity -You will like your life more -You will lose fat -You will improve endurance -You will do things with your body that you never taught possible

With all of those benefits you need to just pick up the phone and call right? No. First, let me introduce myself. My name is Luke Trencevski and I have been personal trainer in Europe and America for over 12 years. After transforming my body    

                                                         Before 

image1

                                                               AFTER

image2

doing fitness competitions In the process, I have shared my passion for fitness with thousands of clients with great success. I worked for metro fitness from day one, after 3 years I went to do fitness few competitions. Now that I’m back, I would like to have the opportunity for me and my personal training team at metro fitness to help you get “your” body transformation and in the process get you in the best shape of your life fast. Before the beginning of summer…. Your best body is one phone call away, it’s that simple

Act now and get in the best shape of your life, and maybe one day you will be on the picture above…. Here is why YOU NEED TO CALL ME RIGHT NOW? For limited time only we will give 3 1 hour sessions for $99 from Metro fitness. Yes, you hear me right one time once a year promo we run, that’s it.

5 Core Workouts For A Tight Midsection – A Beginner’s Guide!

Six-pack, eight-pack (genetic freaks), washboard, whatever you want to call it, your core is the centerpiece for any muscular physique. It is the eye-catcher for the opposite sex.

A muscular and well-defined core shows both strength and health. Both guys and gals strive to have a strong, toned midsection, but very few of them ever achieve getting one. If you have been looking for the perfect program to get you the tight, strong core you always looked for, look no farther.

In this article, we go over the basic anatomy of what makes up the core, and list five easy-to-follow workouts to help strengthen your midsection. Diet and cardiovascular training will have to be in check for you to see your abs. This article will only focus on the training that goes into building and strengthening your mighty core.

The core is composed of four different parts. Below, I will discuss where each is located, what its function is in the body, and also a couple exercises you can do to stimulate the muscle.

ABDOMINALS

RECTUS ABDOMINUS
  • Location: Covers the area from sternum all the way down to the pelvis bone.
  • Function: Pulls the upper torso to the hips
  • Exercises: Crunch or Sit-up
OBLIQUE
  • Location: Side of the waist.
    • Internal Obliques
    • Transverse Obliques
    • External Obliques
  • Function: Tilt and twist the torso
  • Exercises: Side Bends and Decline Oblique Crunches
INTERCOSTALS
  • Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
  • Function: Elevation and depression of the ribs
  • Exercise: Air Bike
SERRATUS
  • Location: Between front abs and lats.
  • Function: Pulling of the scapula forward and around like in the motion of throwing a punch
  • Exercises: Barbell Pullovers and Cable Crunches

REP RANGES

The core is made up of primarily fast-twitch muscle fibers. Fast-twitch muscle fibers are more dense than their counterparts (the slow-twitch muscle fibers. Hence, hard, heavy, and explosive bouts of exercise will stimulate fast-twitch fibers a lot more.

This means that core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit-ups like you’ve done in the past. Focus on sets in the 8-15 rep range.

Now that you understand which muscles make up the core, their function, location and the rep range needed to stimulate them, let’s give you some workouts to help you get that strong muscular core.

All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress or injury in the future. Many, if not all, the exercises will be new to you. So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form.

CORE STRENGTHENING WORKOUT PROGRAMS

REACH YOUR FITNESS GOALS IN 7 EASY STEPS

None of that happens randomly. To be successful, you need a plan.

The same holds true in the fitness realm. You’ll be more successful if you know what your goals are and how you’re going to achieve them.

Perhaps your goals are outlined in detail—perhaps not. But without goals, you’re basically wandering through life like a person walking through the desert at midnight without a guiding light or a map. You’re lost, and it doesn’t really matter if you just stand there or move. You don’t know where you’re going, anyway.

Success in the gym, like your career path, doesn’t happen by accident or a lucky break. Start taking charge of your journey through life. Set goals for yourself and stay on track to reach them. Here are eight ways to ensure you find the path that will substantially increase your odds of reaching your fitness goals.

1

KNOW YOUR LONG-TERM GOALS

Think about the future and what you want to accomplish. Perhaps you want to lose 50 pounds over the next 12 months. Write it down. Hold yourself responsible and accountable for reaching that goal. Putting it down on paper is like creating a covenant you have to stick to. Put that paper on a refrigerator or mirror—anywhere you look on a daily basis. This is a constant reminder of the pact you made with yourself to reach your goal.

2

SET SHORT-TERM GOALS

While writing long-term goals is a great start, achieving them requires detailing a number of steps to help get you there. After all, losing 50 pounds doesn’t just happen because you write it down. Using that example, create monthly goals, or even weekly goals. For instance, you can reasonably lose 1-2 pounds per week in a healthy way. (Yes, you can lose weight faster, but 1-2 pounds per week is considered healthy for most people.) Then, write it down. You can then create a monthly weight-loss goal of 4-8 pounds.

3

MAKE YOUR GOALS MEASUREABLE

How do you think you can ensure you’re on the right path if you have no way of measuring the results? It’s easy with weight because you can simply jump on the scale. But the point here is that your goals must be measureable. Doing weekly or monthly weigh-ins ensures you stay on track with your short-term—and ultimately your long-term—goals.

“IT CAN BE SOMETHING AS SIMPLE AS TAKING A PEEK AT YOUR DIET AND MAKING SOME MINOR CHANGES, OR MAYBE ADDING A LITTLE BIT MORE CARDIO TO YOUR REGIMEN.”

Keep yourself accountable by utilizing these measureable goals to see how you are progressing. If you see you aren’t on track to meet a short-term goal, then you know you’ll need to make some adjustments to get back on track. It can be something as simple as taking a peek at your diet and making some minor changes, or maybe adding a little bit more cardio to your regimen to burn more calories.

4

MAKE YOUR GOALS ATTAINABLE

Unrealistic goals set the stage for failure. You’ll quickly get frustrated, and ultimately you’ll derail from your long-term goal. Setting an aggressive long-term goal can be counterproductive; you’ll have a better chance of success of actually reaching your target goal if you give yourself the time you need. You’re not going to get there overnight, no matter how badly you want something. It takes patience and persistence, and that has to be your approach.

 

5

FOLLOW THROUGH WITH SPECIFIC PLANS

Next you’ll need to create an action plan for your short-term goals. Following with our example, put in place a workout and nutrition plan that allows you to lose 1-2 pounds per week. The plan should fit your schedule and allow you to work out a certain amount of days a week for a given period of time. Be specific about your training plans, detailing how many days and how much time you can commit to. In terms of your nutrition, start by referencing a few Bodybuilding.com articles on tips and meal plans for fat loss, or consult a nutritionist to help. By recording your calories and macros each day, you’ll know if you’re on track or not.

“BY RECORDING YOUR CALORIES AND MACROS EACH DAY, YOU’LL KNOW IF YOU’RE ON TRACK.”
6

FIND INTRINSIC MOTIVATION

Based on the criteria listed so far, some goals are more likely to be achieved than others. A big player in this is called intrinsic motivation. That is, is your long-term goal something youreally want, or is it for someone else?

It turns out that if you’re working toward a goal for any other reason than yourself, you’re far less likely to succeed. It’s that simple. Oftentimes you’ll fall short because you don’t have that fire in the belly. Don’t set goals if your personal interests and heart aren’t into it.

7

REWARD YOURSELF AND HAVE FUN

The process is a journey, and quite possibly a long one. If you drudge through every day miserable because you hate what you have to do and you see no light at the end of the tunnel, you’re far less likely to ultimately succeed. Find activities you enjoy, and that will help you reach your short- and long-term goals

If you despise running but enjoy playing basketball, then by all means use basketball as a source of cardio. If you can’t stand the thought of broccoli in your diet but want to eat it because you know it’s healthy, substitute it with a healthy option you do enjoy, such as green beans (or whatever healthy food you prefer). The point here is to have fun during this process.

Everyone hits those same plateaus and forks in the road where they have to overcome obstacles. You might feel as if you’ll never surpass some of those challenges—but you can. Stick with it, stay consistent, and keep pushing onward.

It’s also a great idea to reward yourself for achieving goals. This can be as simple as buying a new workout shirt or a pair of shoes. Enjoying the process of reaching your goals and looking back on what you have accomplished is one of the best feelings you can ever experience.

The time and effort you put into something you personally wanted to accomplish and the feeling you get when you achieve it is something no one can ever take away from you. So stand proud and know you did something for yourself to better your life. Make it happen, and never lose sight of your goals.