Check out The Team.

Are you a Certified Personal Trainer in need of Continuing Education Units? Smooth Moto has become a NASM Approved Provider.

Our first program for 1.6 CEUs, Group Training Exhilarated, instructed by Ultimate Trainer, Israel "Coach T" Tirado, is geared to teach you how to pump up your group classes, your sales and your techniques. It is an awesome mix of presentation and practice, taught in one of the Sacramento Region's leading sports performance facilities.

Keep an eye out for more Pro to Pro Courses to come! We are continually seeking to provide Trainers with the training that they need for a variety of certifications.

If you are a Manager and have an area of interest for your Trainers, and would like to partner with SM to provide you with that training, give us a call at 916.961.4310.

Smooth Moto Comes to You

Smooth Moto Trainers in the Park

• Fresh fruit (oranges with their tough protective skin are great for the car)
• Dried fruit
• Canned fruit in light syrup in flip-top single servings
• Pre-cut raw veggies
• Yogurt with almonds and fruit or whole grain cereal
  
• Almonds
• Mini bagels
• Flavored mini rice cakes
• Reduced fat string cheese
• Apple with low-fat cheese
• Apple or banana spread with peanut butter
• Whole grain crackers and low-fat cheese
• Graham crackers, gingersnaps, or fig bars
• Baked tortilla chips and salsa
• Pretzels or popcorn
• Milk, water or 100% fruit juice
• Sugar free hard candies (may not fill you up but will subside a sweet tooth)
• Reduced fat cottage cheese
• Instant oatmeal mixed with a small amount of dried fruit bits and slivered almonds
• Peanut butter and jelly on light whole wheat bread.
• Crudités with hummus
• Half a turkey sandwich with low-fat mayonnaise
• A low-fat granola bar
• A cup of bean soup
• Grilled corn tortillas with honey and cinnamon
  
• Whole wheat toast with peanut butter and banana
  
• Celery sticks with peanut butter and raisins
  

Personal Trainer, Travis Grosjean, explains 4 healthy habits that you can integrate into your families life!

Active play.
The art of having fun, actively! Everyone benefits from unstructured play. Adolescents benefit greatly from vigorous play, like tag, chase, random running, swimming, cycling, walking, racing, jumping rope, tree climbing, playing at the playground. Even infants require active play, in a safe, nurturing and minimally structured play environment. Active play should be fun and is a wonderful parent/child bonding opportunity. A simple game of catch, shooting some hoops, or just running around the grass with your tot not only gets the blood pumping and the muscles moving, but can be great time spent together.
 

Active Transportation.
Try to get some active transportation in where you can. You won’t be able to walk or cycle everywhere that you go, but you can do your best. If you need to go to the convenience store or restaurant around the corner, walk or cycle instead of driving. If you have to drive, park your car in the furthest parking space that you can and walk the distance to the entrance.
 

Physical Activity Participation or Organized Sports.
I say physical activity participation -or- organized sports, because physical activity does not have to be athletic. It should be vigorous and enjoyable. It has been found that kids enjoy sports because they enjoy learning and improving their skill, getting stronger and healthier, and develop role models. But, organized sports aren’t for everyone and they don’t have to be. What is most important is that the activity is enjoyable, and easily continued.
 

Limited Screen Time.
Children who spend more time playing outdoors are more likely to remain active through adulthood than children kept indoors. With that said, it is important to limit TV, video game and computer time, keep TVs out of bedrooms, and create opportunities for active outdoor play for kids and as a family. And, if you are up to it, power your television and other screened equipment with Cycle Power, such as seen in Mother Earth News (I have often wondered why gym equipment wasn’t designed to be self -sustaining.)

For your kids, besides the obvious body weight benefits, they benefit greatly from being active at an early age. They typically are in better physical and mental health, have higher academic performance and with these healthy habits, they are more likely to live a healthier lifestyle through adulthood. These early years have also been identified as a critical period for growth and acquisition of motor skills that are needed to be physically active throughout life.

How much activity should our family strive for? Here are the general recommendations, as reported in Pediatrics, the publication of American Academy of Pediatrics and the U.S. Department of Health and Human Services. However, check with your doctor if you are starting any new exercise routine.

• Children aged 1 to 5 years should participate in at least two hours of physical activity every day, accumulated over many sessions.
• Recommend that children and adolescents ages 6-17 should do 60 minutes (1 hour) or more of moderate to vigorous physical activity each day (such as biking, running, or field sports), muscle-strengthening exercises (such as climbing), and weight-bearing (bone-strengthening) activities (such as running or jumping rope) on at least three days of the week.
• Adults ages 18-64+ should at a bare minimum, play for at least 2.5 hours at moderate intensity aerobic exercise (such as brisk walking or gardening) If you prefer, you can exercise vigorously (for example running, swimming laps) for 1 hour and 15 minutes per week. deally, to get the maximum health benefits from exercise, increase the time to five hours per week of moderate-intensity aerobic exercise or 2 1/2 hours of vigorous exercise. Include muscle-strengthening exercises (weight training, sit-ups, pushups, carrying heavy loads) on at least 2 days of the week.
• Older adults -- Keep exercising like other adults as long as you can sustain that level of exercise. If you have a history of falls or have balance concerns, include exercises like tai chi, other martial arts or yoga.
• Pregnant women -- Spread 2 1/2 hours of moderate-intensity aerobic activity through the week. If a woman was vigorously active prior to getting pregnant, vigorous activity can be continued through the pregnancy. Continue exercise after delivery.
• People with chronic conditions -- In general, exercise recommendations are the same as for well people. However, it is recommended that people with chronic illnesses discuss their exercise plans with their doctors.

For more detailed information visit:
Best Practice Guidelines for Physical Activity at Child Care
http://pediatrics.aappublications.org/cgi/reprint/124/6/1650

Physical Activity Guidelines for Americans
http://www.health.gov/paguidelines/default.aspx

Additional Resources
American Heart Association www.heart.org
ChildStats.gov www.childstats.gov
The Obesity Society www.obesity.org
Centers for Disease Control and Prevention www.cdc.gov
World Health Organization www.who.int
Department of Health & Human Services www.health.gov
American Academy of Pediatrics www.pediatrics.org

Prepare your setting:
Since the massage will be taking place in your own home, your job as the client is to create a relaxing atmosphere and take care of important details before the therapist arrives. Being at your location affords you the opportunity to create the environment that will best suit your relaxation needs. When selecting the space for your massage, find an indoor or outdoor space that will be large enough for the massage table and the massage therapist. The minimum amount of space required is usually 7 x 10 feet, although your therapist may require more. There should be enough room for the therapist to easily move around the massage table on all sides and maintain proper body mechanics. Before your therapist arrives, move any furniture that requires moving.

Next think about the ambiance that you would like to create. Consider your privacy. Maybe put up a screen if you are in a large, open area. Set your lights to a comfortable brightness. Arrange and light candles. Select music tracks or ask your therapist if they have any of their own that they can bring with them. Or maybe, you prefer the chatter of the TV, in that case, get your TV set to the channel of your choice. Aromatherapy can pleasantly deepen your relaxation and stimulate your senses. If you have aromatherapy prepare it. Or ask your therapist to create a custom aromatherapy blend for a small fee. Adjust the temperature to a comfortable level.

Most importantly, to get the most from your massage, try to eliminate as many distractions as possible. Turn your ringer on your phones to silent and any other electronic devices that may be cause a distraction. Get your kids settled, safely where they won’t need your attention and tend to your pets so they won’t be underfoot. Ask other people in the house not to disturb you for the duration of the massage session and take care of any pressing details so that they are not weighing on your mind.

Prepare yourself:
Before your massage, take the time to prepare yourself. For the most comfort during the massage, avoid eating any heavy foods for two hours before the session so that you can lie on your stomach without any discomfort. Get plenty of sleep the night before so that you are well rested. Shower or rinse off before the massage if you are sweaty or dirty. Organize your payment and gratuity, if necessary. Take a few minutes to relax before the therapist arrives. Meditate, stretch, listen to music, or do whatever helps you let go of any stress you may be feeling.

Prepare your therapist:
Before the massage begins, discuss your environment and your expectations. If you prefer a bit of chit chat, say so. If you prefer it to be silent, except for the occasional question about pressure, let them know.Ultimately, they are there to tailor the therapy to your needs. Please, don't be shy, be sure to openly communicate with your therapist and most of all relax.

1. Eat a variety of food. You need more than 40 nutrients for optimal health and no one food supplies them all.
2. Balance the food you eat with physical activity.
3. Choose a diet with plenty of grain products, veggies and fruits.
4. Choose a diet low in fat, saturated fat and cholesterol.
5. Choose a diet moderate in salt and sodium.
6. if you drink alcoholic or caffeinated beverages do so with moderation.
7. Choose a diet moderate in sugars.
8. Eat moderate portions. By keeping portion size reasonable, it is easier to eat the foods you want.
9. Drink plenty of water, but between eight to ten 8oz glasses a day.

The use of massage increases white blood cell activity. White blood cells are important to your immune system because they target and destroy harmful infectious agents that cause bacteria and infections. Massage also increases blood flow of white and red blood cells to your organs carrying with them the vitamins and minerals your organs need to perform.

People most commonly get sick by a combination of lack of sleep, stress and poor nutrition. Managing your stress is important for your immune system. The more stress you carry, the less sleep you receive and the lower your immunities fall. Massage slows down your heart rate and regulates your breathing, therefore reducing stress, and promoting a more restful sleep.

Massage, combined with a healthful diet, will strengthen your immunity. I have put a list of 6 foods that pack a punch in your nutrition, increasing your immunities.

• MUSHROOMS: These tasty little guys contain selenium. Low selenium levels have been linked to developing more severe flu. A healthy immune system requires B vitamins, riboflavin and niacin which are all found in the fungi.
• WATERMELON: Not only refreshing and hydrating, this delicious fruit contains glutathione, an antioxidant which is known to strengthen the immune system.
• CABBAGE: This leafy green also contains glutathione and is cheap and easy to find in these winter months. Throw into your soups to sneak in some added antioxidants.
• ALMONDS: A recommended ¼ cup of almonds a day carries nearly 50% of your daily intake of vitamin E, an immune booster. The nut also contain niacin, riboflavin and vitamin B which can ease the effects of stress.
• TEA: Both green and black teas are loaded with disease fighting polyphenols and flavonoids . These amazing antioxidants seek out free radicals and destroy them. Regular and decaff work equally as well.
•   SWEET POTATOES: These sweet tubers contain beta-carotene which mops up the damaged free radicals and also carries vitamin A that is linked to the slowing down of the ageing process.

Good nutrition and a rested, low stressed body is the key to staying healthy during this cold and flu season.

Travis offers these simple tips so you can happily enjoy your Thanksgiving meal without the guilt.

• Don’t skip meals on Thanksgiving Day. Eat breakfast and lunch so you are not starving at dinner and chance overeating.
• Eat Thanksgiving dinner off a small plate. “If you eat off of a small plate, you are more likely to maintain portion control, and not over consume. Fill your plate up with a modest portion of everything and you can enjoy all of the foods, in small amounts.” explains Travis. “Just be sure to be aware of how many “seconds” you have.”
• Eat an Apple and have a glass of water before dinner. Foods that are full of fiber like fruits and vegetables, take longer to digest, contain fewer calories, and help you feel full without overeating.
• Snack every 2-3 hours on healthy foods. To keep your metabolism burning, don’t let yourself get too hungry. Eat low-fat, low-cholesterol snacks such as cheese, crackers, nuts, and dried fruit.
• Eat more whole foods to fill you up. Fill up on salad and vegetables before heading for the candied sweet potatoes. Then if you are still hungry, hit the vegetables again after the turkey to reduce the amount of dessert you eat.
• Eat only the unique foods. Mashed potatoes and turkey may be traditional, but they also are easily had any day of the week. Instead, use those calories for your holiday favorites, stuffing, cranberry sauce, pumpkin pie and other more seasonal items.
• Eat turkey. Of course with turkey as the main course you are bound to eat it. But did you know that it can help you control your appetite? Turkey not only is low in fat but the Tryptophan in turkey is a building block for the neuro-transmitter Seratonin which regulates mood and sleep, and controls appetite.
• Go for the white meat. Though the dark meat of the turkey has more flavor, it also has over twice as much fat which translates into twice as many calories.
• Don’t miss out on the fabulous extravagant holiday food. Don’t miss out on the wonderful holiday food that is served only once a year. “Enjoy your Thanksgiving. Try eating a little of everything, but just a few bites. That way you can fully participate in the meal and not feel deprived.”
• Shop the day after Thanksgiving sales. Get your exercise in by shopping Black Friday. Park further away from the stores to get a few more steps in and walk at a brisk pace to get the heart pumping. You’ll not only burn the excess Thanksgiving calories, but you will be well on your way to completing your holiday tasks.

1. Qualifications
First, you want to ensure that the Trainer is qualified to guide you through safe, effective workouts, no matter your goal. All of Smooth Moto’s trainers meet or exceed the basic qualifications.

Basic: A Personal Trainer should hold a current National Commission for Certifying Agencies (NCCA) accredited certification such as National Academy of Sports Medicine (NASM), American College of Sports Medicine (ACSM), National Strength & Conditioning Association (NSCA). And, they should be CPR certified. This will give you the assurance that you are working with a professional who has the knowledge and skills to provide you with a safe and effective workout, no matter your goal.

Advanced: A college degree in exercise science or a related field is a definite plus. This means that your Personal Trainer has a solid educational foundation in exercise program design.

2. Finding the Right Fit
Once you know the Trainer is qualified, you’ll want to find the Trainer that will best match your needs. To help you find the right fit, each team member's bio answers all of these questions and more. And, if that’s not enough, they are just a quick phone call or email away (contact info can be found on each team member’s bio.)

Gender: What about the Trainer’s gender? Some people do better working with a Trainer of the same sex; others prefer the opposite sex.

Availability: Some people like to exercise in the morning, some in the evening. Can the Trainer accommodate your schedule?

Professional Experience: How many years has the Trainer worked with clients? What areas of training has the Trainer worked in and where are their training interests?

Specialization: Does the Trainer have expertise in a certain area of fitness or prefer to work with certain types of clients, for example those with goals like losing weight, training for endurance, improving speed and agility, toning up, getting strong or maintaining health?

Testimonials: Who have they worked with and what do they have to say about their training? You can also ask the Personal Trainer for references to answer your more detailed questions.

3. Personality
Though they are qualified, not every Trainer is going to be the right fit for you. Developing a personal, yet professional relationship with your Trainer is very important. Trust your instincts. Ask yourself if you think you could get along well with the trainer and whether you think the Trainer is genuinely interested in helping you. The Personal Trainer you select should motivate you using positive, not negative, reinforcement. Importantly, that trainer should be someone you like.

Overall, the knowledgeable and experienced Personal Trainer who fits your style is the one to hire — because that is the professional who will help you achieve the best results.

At Smooth Moto we are committed to providing a fun, casual, safe environment; superior customer service and RESULTS! We have the Trainer for you and the unparalleled expertise to get you where you want to go.

“Too often, we just don’t know any different. Scientific data is improving and evolving; in previous decades, static stretching warm-ups were commonplace. But, today, with new data we know the importance of dynamic warm-ups.” personal trainer, Travis Grosjean, explains. “Static stretching is best used as a corrective flexibility exercise. It is a great cool down move to bring the muscles back to resting length. Dynamic stretching, a functional flexibility move, on the other hand prepares your body for activity. Neither is appropriate for all situations. That is why you should have a well rounded flexibility program integrated into your training routine, designed for your body’s needs.”

A flexibility program will improve muscle imbalances, increase range of motion, relieve tension improve neuromuscular response, decrease chance of injury and is beneficial to overall performance.

There are three types of flexibility training: corrective (designed to improve muscle imbalances and joint motion), active (designed to improve the extensibility of soft tissue and increase neuromuscular efficiency) and functional (integrated, multiplanar soft tissue extensibility, with optimum neuromuscular control, through full range of motion.)

To get started, replace static stretching with dynamic stretching in your warm-up. Travis takes us through the basics, “An average warm-up is 10 minutes at low to moderate intensity and should include one set of ten reps using three to ten dynamic stretching exercises. When starting any exercise routine, always check with your doctor. And, before beginning an aggressive dynamic flexibility program, you will want to have good core stability and balance.”

Here are a few simple dynamic exercises that Travis recommends:

• Prisoner squat- Start with legs shoulder width apart and hands behind your ears. Then lower into a squat. Then raise back up to standing upright position. This is meant to be a very controlled movement and done at a slower rate. Remember to keep your toes pointed straight and knees behind your toes as you squat. I would recommend 1 set of 10 repetitions.
• Mutiplanar lunge- Stand straight with hands of hips. Start by steping forward and descending slowly by bending your ankles, knees, and the hips. To come back to start position use your hip and thigh muscles to push up and back. Do 10 repetitions on each leg then move to side lunge. To perform a side lunge step to side and bend the ankles, knees and hips. To come back to start position push off using your hip and thigh muscles. Remember with lunges to keep your toes pointed the same way as your knees, when in end position keep knees behind your toes and as always keep your back straight.
• Tube Walking: Side to side- Start with feet hip width apart, knees slightly bent and feet facing straight. Place the tubing around the mid lower leg. With your hands on your hips take a side step, then bring other leg in. Do ten steps to each side.

Boot camps originate from the military’s practical, tough workout regimen that all new recruits are plunged into from day one to whip their bodies into the best shape possible. Push-ups, chin-ups, squats, repetitive running, and more all led by a stern Drill Sergeant.

We take the essence of a military boot camp and mix it up with our style. Here at Smooth Moto boot camps are group oriented sessions that cater to anyone at any age and fitness level, filled with fun exercise and a supportive team atmosphere, but most importantly, they can get you to results fast! They are high intensity, fat burning, muscle toning sessions. You bet you will burn some major calories!

The exercises are simple (no fancy dance moves here); and designed to pump up your heart rate and safely, efficiently push you to your limits. Each boot camp session is different, the variety of exercises applied are mainly body weighted and require little in the way of equipment, yet are well known for effectively sculpting the muscles and giving a lean, cut look to the body. The selection of exercises, more dynamic and fun than just push-ups, chin ups and squats, are chosen to build strength and total body conditioning through repetition, duration and gradual intensity.

We aim for fun! Though these sessions are meant to challenge your body, you should have a good time, too. Mixed in with individual exercises, we may implement individual and group based drills, getting everyone working together.

No matter what fitness level you're currently at, a straightforward, no-frills routine can get you into top shape. Whether you want to spice up your weekly workout or are tired of the everyday gym session, join us outside! You'll feel the burn and have some fun!

Check out our Course Schedule for a Boot Camp near you! Program titles may vary. Check out the description for more details about the type of workout. And, as always, if you don’t see what you are looking for, contact us and we can work with you to create a program that fits your budget and health objectives.

What is foam rolling and how does it work?
Foam Rolling, the art of rolling your body along a large cylindrical foam, is a technique used to relax and restore muscles, increase circulation and improve range of motion and stability, which can result in more muscle, greater strength, improved athletic performance and decreased muscle soreness.

Foam rolling, or self-myofascial release, works like a deep sports massage, softening and lengthening the fascia and breaking down adhesions. The technique uses gentle, sustained pressure on soft tissues while applying traction to the fascia, the soft connective tissue just under the skin that wraps and connects the muscles, bones, nerves and blood vessels. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together creating an adhesion. Your body will feel the limitations caused by the adhesion, in restricted muscle movement, pain, soreness and reduced flexibility or range of motion.

Some of my clients grumble at the foam roll because it can be uncomfortable, and at introduction may make your muscles feel tender and bruised. But, the rewards are well worth the few moments of discomfort.  Your body will feel alive with increased circulation, your muscles will feel looser, longer and leaner as your flexibility increases, your performance will no doubt improve and that soreness after a workout will efficiently diminish.

This powerful, little, roll costs less than one good massage, typically under $40 bucks.  Easily one of the most affordable pieces of essential gym equipment. And it is portable enough to tuck away in a closet or under a bed.

Who can benefit from foam rolling?
Who needs foam rolling? Everyone can positively benefit from foam rolling (if you have any heart/vascular illness or a chronic pain condition check with your doctor first.)  As we age, flexibility, stability and mobility, are increasingly important. The foam roll maintains all of that.

Longer drive, more aces, better PR, stronger workouts. As an athlete, no matter the sport, foam rolling will improve your performance, aid in recovery and prevent injury. The increased flexibility allows your muscle to obtain their full range of motion which translates into greater power, faster reaction, and increased accuracy. Plus, you’ll find that your body can safely train longer and harder; and, with the lack of severe soreness your mind will be up for the next days workout.

Foam rolling is impressive for rehabilitation, correction, prevention and management of chronic problems. I have clients, who had Plantar Fasciitis, Sciatica  and Bursitis, some even doctors and nurses themselves. I got them foam rolling and safely, quickly (in some instances more than 2 times faster than expected) the pain was eliminated and range of motion returned, improving their workouts and life. Most misalignment in the neck, back, hips, knees, and ankles, caused by muscle tightness can be corrected through foam rolling. Just as it corrects problems, it prevents them. By foam rolling and releasing fascia, you will have less opportunity for chronic pain and soreness, torn muscles and connective tissue. For instance, many runners end up with knee and foot problems, sometimes so unbearable the passion is retired. Most often the problems are caused by tight muscles. Foam rolling the legs releases that tightness and the sport continues.  

How do I use the foam roll?
To learn how to use the foam roll and powerful exercises that will improve your health, schedule a private, semi-private or small group foam roll session with me. To schedule, contract Travis at travis@smoothmoto.com or call/text 916.595.3329.

Here are some basics to get you rolling!
The beauty of the foam roll, is it is very simple to use. There are no hard and fast rules on frequency of use. It is safe to use pre-workout or pre-sporting event without harming performance, and can be used post workout ore event as a release or even incorporated into your workout.  I keep my foam roll handy at home, and when I feel stiffness, I roll it away in just a few minutes. When you first begin, you may want to foam roll every other day. After a few weeks you can increase your session time and frequency if you choose.

The duration of your foam roll sessions is controlled by you. You should be able to hit every major muscle group in about fifteen minutes. I recommend going for as long as you are comfortable.  When my wife strained her IT Band, the pain was so bad at first, that she had to perform long sweeping rolls, quickly, with very little body weight applied, multiple times a day. But over time, as her IT Band recovered, she preferred to really trigger the adhesion, hold the foam roll in position, and let her body fall into the roll with all its weight applied. You will learn what is most comfortable for you and what will produce the results you expect.

The basic technique:

• Start by finding a relatively open area with enough floor space to fully lengthen your body and then some and as wide as your foam roll.
• You may want to be on carpet, a mat or towel.
• Begin with the areas that are tight or have reduced range of motion.
• Very basically, to begin rolling, you position your body with the area you want to work on top of the foam roller.
• Moving from the center of the body out toward your extremities and then back, gently roll your muscle until a tender area is found, and maintain pressure on the tender area for 30-60 seconds or until you feel it soften or the discomfort diminish by 50-75%.
• Stay on soft tissue and avoid rolling directly over bone or joints.
• To control the pressure applied on the muscle, offset your body weight by adjusting your hands and feet.
• After your session, drink tons of water to expel the toxins released.
  
  

• Use round rollers for stability exercises and self myofascial release and alignment
• Use half round rollers for balance and stabilization
• Most often, white rolls are less firm and blue or black rolls are firmer.
• Typically, the denser the roll, the longer it will last. Spongier rolls have a tendency to squish down with frequent use and heavy weight.