By now I am sure you’ve heard that the Working Body is closing its doors. This is a transition for all of us, and I will miss working alongside the WB team. But one thing the pandemic has taught me is how to be flexible and find new ways to continue doing what I love to do. So, I am pleased to share that I’m currently working on reconstructing my garage to serve as a gym. Once complete, this option will be available in addition to my current virtual and socially distanced outdoor training offerings.  

So, don’t worry about how you’ll continue to stay fit. I’m still here for you! My ‘home” gym will include equipment you’re used to finding in most gyms and is yet another way that I can serve you in a safe manner during these most unusual times and beyond. It is a testimony to not only my dedication and service to my clients, but to my love for the human body and all it has to offer us. I can’t wait to share with you the finished product.

If you’re located in Oakland or the surrounding area and are looking for one-on-one personal training via one of the above methods, please reach out to me. Don’t let the pandemic stand in the way of your number one priority – YOU. If you really care about yourself and the ones you love, it is imperative that you stay in the best physical condition possible and Preston Ray Fitness can help you do just that!

Here’s to good health and moving beyond the challenges in front of us. Let’s end 2020 strong!

Preston

Listening to music while exercising does not just relieve boredom, it can help improve the quality of your workout by increasing your stamina and putting you in a better mood. The lyrics or catchy rhythm of motivational music might inspire you to exercise longer or work harder during your exercise.

That being said, I thought it would be good to mix it up a little when it comes to my 20-minute workouts. So, I’ve collaborated with my former personal trainer, Leyder Chapman, lead singer of Dos Four, to share my new video with music from his new album, Sabor and Flava.

Watch closely as my wife and I bring you a new dumbbell workout you can do easily and effectively from the comfort of your home. And if you have any questions concerning form or technique, please don’t hesitate to contact me.

Squat Thrusters x 10 reps per side
Tricep Kickback x 10 reps per side
Staggered Stance Deadlift x 8 reps per side
Hammer Curls x 8 reps per side
Lateral Lunge w/ High Pull x 6 per side
Rotational Row x 6 per side

Have you ever considered why you might not be physically creating the strength gains or “look” you desire? Chances are it’s because there are multiple methods of strength training, and the one you’re using may not be science based.

Research science factors in not only muscular adaptations but neural and connective tissue adaptations as well. These factors along with hormonal, cardiovascular and respiratory responses are all pieces of the strength puzzle that must be taken into consideration.

When it’s all said and done there’s just too much information for one to fully comprehend without a little help. Therefore, stop wasting time with trial and error and use the following three science-based methods to get results easily and effectively.

1: Muscle Endurance

This style of training will help you build your muscle endurance by having you do repeated contractions against a force for an extended period of time. Think bodyweight training exercises — like pushups — to fatigue, with little rest between sets. It can also consist of using dumbbells for exercises such as squats or lunges done with low intensity and high reps. If you’re new to strength training, or have been away for 6 months or more, this will help you build your muscle endurance before moving on to high intensity and low reps. 

2: Hypertrophy (aka Muscular Strength)

Hypertrophy is a fancy word used to describe a muscle that has grown because the cross-sectional area (CSA) has been enlarged. And in order to make this happen, you should be doing 8-12 reps using 75-85% of the maximum weight you could lift once. In strength training, we call this your one repetition maximum, or 1RM. (Your 1RM should be determined with the assistance of a certified personal trainer.) Therefore, it is very important that you know your 1 rep max because otherwise you may not be giving your body the stimulus or stress necessary to cause adaptation. And by failing to do so you will not change the shape of your body. No stimulus. No stress. No adaptation. No change. 

3: Muscular Power

“Muscular Power” is used to describe the way you train when you are relying on increased muscle recruitment to bring about strength gains. Increased muscle recruitment does not increase muscle cross sectional area like hypertrophy. It demands your body to call on nearly every muscle you have to lift the weight or mass. And the only way to do this is to lift 90-95% of your 1RM. You should only be able to lift the weight 1-3 times only. Any more than that and you probably aren’t lifting in the power range.

Yours in strength,

Preston

Let me tell you a little story about what occurred last Friday in Jack London Square. I was with my cousin Leon and dear friend Ron, both from Virginia, and both as equally excited to see me as I was them. We hooked up with another old buddy from college, Harsha, who lives in San Jose. Harsha hadn’t seen Leon or Ron in over 15 years — boy, were we going to do it BIG!

Well. Leon, Ron and I … we did not hold back whatsoever. If we wanted a $30 beer, Mai Tai, Manhattan, or Old Fashioned to accompany one of the delicious meals we had at Mua, Yimms, or Farmhouse Kitchen, we indulged handsomely. (Two of those four restaurants are Thai — my favorite cuisine, by the way.)

As for Harsha, not so much. He was right in the middle of a 60-day fast (day 29 to be exact) that required he abstain from meat, alcohol, dairy, and processed food. He told me he wanted to increase his energy, lose weight faster, and look his very best.

WOW! Of all the times to break or even bend the rules, I thought this certainly would have been one. (I know for me it would have been.) But NO! Harsha simply would not break his commitment to himself.

I was so moved by his desire to stay the course that I decided to stop drinking alcohol for 30 days. That was Sunday, September 22, 2019. So far, I am abiding by the rules I set for myself (no alcohol whatsoever) and I feel great for doing so. But I don’t want to do this alone.

Please join me by committing to remove at least one of your most unhealthy habits for 30 days. Whether it’s ice cream, donuts, fried food, or alcohol, just send me what you’re committing to eliminate from your life for 30 days as soon as you read this message.

Together we will inspire, hold each other accountable, and motivate one another to live our best lives.

Here’s your chance.

Yours in commitment,

Preston