syperformanceone_ahqabr // Author

Author based archive
05 Aug
SY Performance client Roger lost over 28 lbs in 90 days at the age of 62 years old. He lowered his cholesterol back to a healthy level, dropped his blood pressure to normal, and no longer suffered from nagging back and knee pain.

Before I dive in, let me be clear. Exercise should not be used in place of prescribed medications that you need to manage chronic conditions, such as diabetes, cholesterol, hypertension, irregular heartbeats or anything of the nature. What the science clearly shows though, is that exercise is an effective preventative medicine that can prevent the onset of many of the leading illnesses in the U.S. In fact, the CDC lists “lack of physical exercise” as one of the four primary risk factors for chronic disease. Incidentally, the others are tobacco use, poor nutrition, and excessive alcoholic consumption.

So, what conditions may be avoidable, or less likely to develop if you engage in regular exercise that includes any combination of cardio, strength training and deep stretching?? The list is long:

  • Chronic Inflammation
  • Chronic Pain
  • Depression/Anxiety
  • Diabetes
  • Heart Disease
  • High Blood Pressure
  • High Cholesterol
  • Lung Disease
  • Obesity
  • Osteoporosis
  • Stroke
  • More

Exercise: Specific Ways it Improves Your Health

Exercise is considered pleiotropic, meaning that it has multiple beneficial effects on the body. It positively impacts brain function because it leads to better sleep. It also supports a healthy blood-brain barrier which is the group of blood vessels responsible for keeping pathogens and toxins out of the brain, and letting healthy cells and molecules reach the brain. Regular exercise also helps protect the neurons in the brain from inflammation and damage. Neuron damage has been correlated with Parkinson’s Disease, Alzheimer’s Disease, and Multiple Sclerosis.

Exercise benefits your musculoskeletal system in many ways as well. It strengthens muscles and bones putting you at less risk for low bone density (osteoporosis). It also keeps joints mobile and healthy, reducing the risk of arthritis. This therefore reduces your risk of falling as you age. For those who already have arthritis, exercise can reduce pain and inflammation.

At the age of 50 years old, SY Performance client Craig lost over 75 lbs in 8 months and completely turned his life around. He was sick and tired of feeling sick and tired.

There may be no treatment more underused than exercise when it comes to treating stress, anxiety, and depression. Exercise reduces levels of adrenaline and cortisol in the body. These are the hormones that cause stress and anxiety. At the same time, working out helps to increase your production of endorphins, which are your brain’s “feel good” neurotransmitters. As mentioned, exercise is pleiotropic, so this reduction in stress then aids in healthy digestion, better, sleep, and overall better mental health.

You’ll do your cardiovascular system a favor by working out regularly as well. Regular fitness routines help improve blood flow in your heart. By increasing the flow of oxygen-rich blood throughout your body, you can prevent the buildup of plaque in your arteries, which is a leading cause of heart disease.

Your respiratory system also benefits from a regular exercise routine. This is because when you’re walking, running, jogging, cycling, or lifting weights your lungs and heart are forced to work harder. After all, they must supply the oxygen that your muscles need. So, exercising is not only working your muscles, but also giving your lungs a workout, too.

Regular exercise also helps prevent obesity. Obesity is an epidemic in this country. There is nothing wrong with body positivity. However, being significantly overweight is not healthy. It causes stress on your heart, on your organs, on your joints, muscles, and bones. Obesity rarely occurs in a vacuum. It is almost always found in conjunction with other chronic illnesses or conditions including high blood pressure, heart disease, diabetes, high cholesterol, and more. No one should be ashamed of their body. But the science is clear that carrying extreme amounts of excess weight puts your health, and even your life at risk.

Get Help Starting an Exercise Routine

If you’ve been a bit of a couch potato, since the pandemic hit, don’t beat yourself up. It happened to the best of us. But it is time to get back on track and prioritize health. Reach out to an active friend or family member. Schedule a consultation with a personal trainer, or use a streaming video at home to ease yourself back in. It doesn’t matter how you start, it’s just important that you do start. But don’t just take it from me. Even doctors will tell you that prevention is the best medicine. And that’s exactly what exercise is: preventative medicine.

About SY Performance

SY Performance offers in-person and hybrid training at Conquer All Things Fitness Studio, located at 1218 Magnolia Blvd in Burbank. SY Performance was founded by Burbank-based celebrity personal trainer Scott Yonehiro. Yonehiro created and launched the first “90 Day Body Transformation Program” in 2010. To date, thousands of individuals have completed the program, which utilizes a proprietary combination of science-based techniques coupled with fitness, nutrition, and mindset exercises to help individuals of all ages lose weight, reduce body fat, and increase muscle.

Email : Scott@syperformanceone.com
YouTube: https://www.youtube.com/c/ScottYonehiro1
Facebook: https://www.facebook.com/syperformanceone
Instagram: https://www.instagram.com/syperformance/
Twitter: https://twitter.com/SYPerformance

10 Jul

Liz Baghaei executing a flawless triangle on a cliff in all of her awesomeness.

We all know that COVID-19 changed everything, and that certainly includes how we stay healthy, sane, and fit. One of the ways that myself and others, including my dear friend Liz Bagheai, owner of The School of Stretch, a hot yoga studio in Burbank, made this a reality was by blending intentional-based exercise with weightlifting. 

Combinations of intentional-based exercise may include weightlifting & yoga, boxing & deep stretching, or spinning with Pilates. Although deep stretching, yoga, and Pilates are most often associated with “intentional-based” exercise, as Liz and I both know, targeted weightlifting, (AKA strength training) can be equally intentional. And, contrary to an erroneous widespread belief, the goal of weightlifting for most people is not to bulk up or put on mass. 

Benefits of Yoga, Pilates, Tai Chi

Intentional movement, also known as intentional exercise, is an umbrella term for free-body, deep-stretching practices that aim to improve balance, increase muscle tone, increase flexibility and agility, and promote overall health and wellness. Examples include yoga, Pilates, and tai chi. The science concludes these practices achieve all these intended goals and then some, including:

  • Inflammation reduction
  • Lowering blood pressure
  • Pain reduction
  • Reducing symptoms of asthma
  • Reducing symptoms of chronic diseases
  • Reducing symptoms of depression
  • Stimulating brain function
  • Stress & anxiety relief

Science Backed Benefits of Weightlifting

Strength training isn’t just for gym bros. Weightlifting offers myriad benefits for people of all sexes, genders, and ages. The science backed benefits include:

  • Aids in blood sugar regulation
  • Decreases belly fat
  • Improves brain health
  • Improves cardiovascular health
  • Increases flexibility
  • Increases metabolic rate
  • Makes you look leaner
  • Reduces your risk of falling
  • Reduces your risk of injury
  • Strengthens your bones

Yes. You read that last benefit correctly. And it is a primary reason that strength training in conjunction with, not “as opposed to” a deep stretching practice such as Yoga or Pilates is such a winning combination. But don’t just take it from me.

Best of Both Worlds: Yoga & Weights

When Liz, a longtime yoga-devotee decided to add weightlifting to her yoga practice, she realized the following:

It (strength training) makes me feel as though I have a renewed relationship with my musculature.

“For a long time I was uncertain about starting any type of weight training since I have always been naturally strength-based. I was uninterested in getting too tight. However, I now realize that strength training in a smart way has actually allowed me to strengthen parts of my body (especially the underworked parts such as my upper back and chest), that has led to better balance overall. It makes me feel as though I have a renewed relationship with my musculature.”

Continuing she said “I appreciate my yoga practice so much more now. Being able to stretch in postures after a challenging training session allows me to recover so much faster.” 

If you’re a devoted yogi, Pilates junkie, or love nothing more than deep stretching, I encourage you to consider adding strength training to your fitness regimen. You won’t “bulk up” unless you want to. But you may just find that you’ve achieved the next-level physical and mental health we all need to navigate the challenges of this modern world. 

If you’re unsure how to begin a weightlifting routine that will complement your intentional-based exercise regimen, get help from a personal trainer. 

About SY Performance

SY Performance offers in-person and hybrid training at Conquer All Things Fitness Studio, located at 1218 Magnolia Blvd in Burbank. SY Performance was founded by Burbank-based celebrity personal trainer Scott Yonehiro. Yonehiro created and launched the first “90 Day Body Transformation Program” in 2010. To date, thousands of individuals have completed the program, which utilizes a proprietary combination of science-based techniques coupled with fitness, nutrition, and mindset exercises to help individuals of all ages lose weight, reduce body fat, and increase muscle.

Email : Scott@syperformanceone.com
YouTube: https://www.youtube.com/c/ScottYonehiro1
Facebook: https://www.facebook.com/syperformanceone
Instagram: https://www.instagram.com/syperformance/
Twitter: https://twitter.com/SYPerformance

12 Jun
Hybrid personal training via a mobile app is likely here to stay.

Before 2020, most trainers would have balked at the idea of recommending hybrid training to their clients. After all, our livelihoods depend on one-on-one work with our clients. But like professionals in virtually all industries, personal trainers were forced to adapt to a once-in-a-lifetime pandemic. What initially seemed like it could be the death knell for personal trainers instead gave trainers and clients new opportunities to explore new arrangements, like hybrid training. Hybrid training integrates one-on-one in-person training along with online training. Suffice it to say, that even as we move into a new normal, hybrid training is likely to stick around. Here’s my take on the perks and pitfalls of hybrid training.

Benefits of Hybrid Training

Client Cristina working out with the SY Performance mobile app while traveling in NY.

1. Cost Savings  

Hybrid training can save you money. Instead of three in-person sessions a week, you may adapt your schedule to two or one in-person sessions and one or two online sessions. Trainers may offer a variety of options for online training including a mobile app that you can take to your gym. You may pay a flat monthly fee for access to online workouts. You may pay a discounted rate for each online session. With everything costing more these days, hybrid training can be a terrific way to maintain your momentum, and hit your fitness goals while stretching your dollars.

2. Flexibility

I rarely meet someone who isn’t busy. Between work, auditions, meetings, kids, and relationships, most of us don’t have a ton of expendable time. Hybrid training affords busy people the opportunity to train when it fits in their schedule.

3. Convenience

Hybrid training can be super convenient for busy people who would rather workout at their home. It saves travel time (and gas!), and you can work out on days when your trainer is off. You don’t need to set an alarm to make it to your session. In other words, you still get a great customized workout, but don’t spend time in traffic, don’t have to worry about running late, and you’re welcome to work out in your PJs.

4. Develop Discipline

Remember the adage about giving a person a fish, and they will eat for a day? But teaching a person to fish will ensure they eat every day? Hybrid training affords that same opportunity to learn how to discipline yourself to stay on track with your health, fitness, and well-being.

The Downsides of Hybrid Training

1. Less Accountability

Hybrid training puts you in the driver’s seat of accountability regarding your workouts. If you’re a person who needs a set day/time, and a responsibility to show up for your workout, you may struggle with hybrid training. Although your trainer can pump you up, remind you, and even check in to see if you’re training on your own, they cannot force you to train. So if you struggle with discipline, you may want to stick with in-person training.

2. Form and Speed are Your Responsibility

As you are working out with your trainer, they are constantly keeping an eye on your form, to make sure you’re not at risk for injury. They are also checking to make sure you’re getting the maximum benefit from each repetition. When training on your own, you’ll need to be mindful of your form, and how fast (or slowly) you’re getting through the training sets.

3. You Need at Least Some Equipment

You don’t need to have a full gym in your home to get incredible results from online training. However, if you’re planning to train from home, you’ll need to invest in basic items for your strength training. It should be noted that this equipment will also take up space, so if you don’t have a lot of extra room, this can lead to clutter. If you don’t have equipment at home, you will need to go to the gym.

4. Prepares You in the Event of Future Stay-at-Home Orders

Before the COVID-19 panic, most people could never imagine a scenario in which our kids were kept home, and we would need to stay home with limited exceptions. The pandemic changed everything. So although we hope for brighter days ahead, there is the possibility that a surge in infections or a new virus could lead to new stay-at-home orders. Getting used to remote training now, can ensure you’re prepared to stay fit from your home under any circumstance.

Burbank personal trainer Scott Yonehiro with a client.

About SY Performance

SY Performance offers in-person and hybrid training at Conquer All Things Fitness Studio, located at 1218 Magnolia Blvd in Burbank. SY Performance was founded by Burbank-based celebrity personal trainer Scott Yonehiro. Yonehiro created and launched the first “90 Day Body Transformation Program” in 2010. To date, thousands of individuals have completed the program, which utilizes a proprietary combination of science-based techniques coupled with fitness, nutrition, and mindset exercises to help individuals of all ages lose weight, reduce body fat, and increase muscle.

Email : Scott@syperformanceone.com
YouTube: https://www.youtube.com/c/ScottYonehiro1
Facebook: https://www.facebook.com/syperformanceone
Instagram: https://www.instagram.com/syperformance/
Twitter: https://twitter.com/SYPerformance

09 May
Scott Yonehiro

In my 22+ years as a personal trainer in Burbank, I thought I’d seen it all until COVID-19 ripped through our community. The sheer number of individuals suffering from post-workout soreness,dizziness, and nausea has been staggering. While most of these cases are due to a return tothe gym after two years of staying home and eating less healthily, a few cases have had the earmarks of a serious medical condition known as Rhabdomyolysis, which requires immediate medica treatment.

What is Rhabdomyolysis?

Rhabdomyolysis is estimated to affect more than 25,000 people each year. It is a lifethreatening condition caused by muscle breakdown and muscle death. When the muscle cells begin to disintegrate, a protein called myoglobin is released into the blood. Too much myoglobin can overwhelm the kidney’s ability to properly flush it from the body. This stress on the kidneys can ultimately lead to kidney failure, resulting in hospitalization, disability, and death.


What Causes Rhabdomyolysis?

Rhabdomyolysis may result from illicit drug use, heart attack, stroke, and genetic disorders. Likewise, certain medications or severe trauma may lead to the breakdown of muscles. But most cases of Rhabdomyolysis are caused by over-stressing your muscles through intense exercise, (AKA working out too hard). This is especially true if you’ve jumped back into highintensity exercise and strength training after extended periods of inactivity.

Working out, especially strength training; causes microscopic tears in the muscles. Although this sounds like an undesirable effect, these tiny tears heal in time, leading to stronger muscles and the development of muscle mass. However, when you overwork your muscles and exert them too much, you can inadvertently cause skeletal muscle death wherein the muscles deteriorate and break down. If this happens you may begin to experience symptoms of Rhabdomyolysis.


Symptoms of Rhabdomyolysis

Symptoms of this potentially fatal condition include:

  1. Severe dehydration
  2. Severe muscle pain
  3. Stiffness in specific muscles
  4. Muscle weakness
  5. Localized swelling of exercised muscles
  6. Queasiness
  7. Disorientation
  8. Flu-like symptoms (nausea, fever)
  9. Dizziness

What to Do If You’re Experiencing Symptoms of Rhabdomyolysis

Minor muscle aches and pains are to be expected after a solid workout. If they escalate to muscle swelling and/or are accompanied by any of the other symptoms, see your doctor immediately. If you’re merely dealing with a bit of soreness, stiffness, or weakness, follow these steps:

  1. Drink plenty of water and beverages that restore electrolytes.
    This will replenish and rehydrate your body. Bone broths are also a great option for rehydration.
  2. Limit your caffeine intake.
    Caffeine is a known diuretic, which dehydrates your body, so avoid coffees and teas.
  3. Reduce Inflammation
    To reduce inflammation, slow walks, and gentle stretching will encourage blood flow that will help to eliminate toxins from your body.

How To Prevent Exercise-Induced Rhabdomyolysis

To prevent exercise-induced Rhabdomyolysis, follow these steps.

  1. Ease Yourself Back into Your Workouts
    If you’ve been less active than normal over the past 2+ years, don’t attempt to pick up where you left off with workouts before the pandemic. Start with lighter weights and fewer reps/sets for the first few weeks. Not only will this prevent muscle breakdown, but it will also help prevent injuries.
  2. Focus on Hydration
    When recommitting to an exercise program after periods of reduced activity, you need to be extremely mindful to remain hydrated. This is especially true as the temperatures in Burbank begins to soar. If you’re drinking enough water your urine should be very light, or clear in color. Dark or cloudy urine is a reason to see a physician.
  3. Limit Alcohol Consumption
    Alcohol dehydrates your body, which puts you at an increased risk of developing muscle breakdown. Limit alcohol consumption for better results from your workouts. Increase your water consumption before a workout if you had a drink or two the previous night.

***If you experience severe muscle weakness, pain, dizziness, nausea, or swelling, see a
medical professional immediately.

About SY Performance

SY Performance was founded by Burbank-based celebrity personal trainer Scott Yonehiro. Yonehiro created and launched the first “90 Day Body Transformation Program” in 2014. To date, thousands of individuals have completed the program, which utilizes a proprietary combination of science-based techniques, coupled with fitness, nutrition, and mindset exercises to help individuals of all ages to lose weight, reduce body fat, and increase muscle. In Burbank, and the surrounding areas, Scott and his team of trainers provide personal training at ‘Conquer All Things’ Fitness Studio and virtually through his high-performance mobile app.


Visit us at: www.syperformanceone.com


Email : Scott@syperformanceone.com
YouTube: https://www.youtube.com/c/ScottYonehiro1
Facebook: https://www.facebook.com/syperformanceone
Instagram: https://www.instagram.com/syperformance/
Twitter: https://twitter.com/SYPerformance

19 Jan

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