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"Getting The Girls Fit" with Luke Rangel


In this episode of The BOLO Podcast, we're talking with, personal trainer Luke Rangel. Luke has been a personal trainer for 5 years and is currently working on building a gym. This awesome guy truly puts the "personal" in "personal training" and has a genuine caring approach to guiding clients in their health and fitness. Listen in to our full episode to see what Luke has teamed up with Azuza Pacific University for and is offering to the community.

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Show Take-Aways

Summary of the interview with Luke Rangel:

  • Luke initially wanted to go into law enforcement.
  • He has always had a love for fitness, being from a sports background.
  • When studying in college he took a weight lifting and nutrition class and that is where he saw his passion.
  • Started off working at Gold's Gym.
  • The biggest mistake personal trainers make in the beginning is thinking that they are simply going to teach people how to work out and eat healthy.
  • Sales is the actual first part of personal training.
  • Your clients can feel when you are passionate and genuine in caring about guiding them through their journey to health.
  • Luke wanted his clients to know that they weren't just a number to him and have a more personal connection with them.
  • Even though he may only see clients 2-3 times a week, at any day or time you may need him for moral support or questions, he makes himself available to them 7 days a week.
  • His main clientele is between 35 and up.
  • Shares his life experiences on how to make health and fitness a priority and fitting it into your schedule.
  • You have to get over the mentality that, "once you hit 30 your metabolism slows down".
  • The clients that are the most successful are the one's who trust in his guidance.
  • There are good fats and bad fats, good sugars and bad sugars.
  • Moderation is key in finding a balance in your nutrition and your treats.
  • As a trainer, you have to maintain a level of professionalism.
  • Trainers should continue to educate themselves, so they have the ability to personalize client plans and help them reach their goals based on client's body types.
  • Azuza Pacific University has a Monday-Thursday 8-10 am free class helping people get healthy.
  • You can follow Luke Rangel on Instagram @ Luke_Rangel , on FaceBook @Luke Rangel or at LukeRangelFitness.com 


Nutrition/Fitness Tip -What Is Keto Diet?

This week's nutrition/fitness tip from Tamrin Olden

A keto nutrition plan is well known for being low carb, where the body produces ketones in the liver to be used as energy. It's referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so it will be chosen over any other energy source.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. By lowering the intake of carbs, the body is induced into a state known as ketosis.

The end goal of a properly maintained keto program is to force your body into this metabolic state. We don't do this through starvation of calories but starvation of carbohydrates.

Optimal ketone levels offer many benefits which I will briefly explain.

Because The ketogenic plan essentially uses your body fat as an energy source – there are obvious fat and weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term.

Many people use the ketogenic diet specifically for the increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration.

Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.

By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.

On top of that, fat is naturally more satisfying and ends up leaving us in a satiated ("full") state for longer.

Examples of keto friendly foods include: nuts, oils, cheese, eggs, leafy green veggies, avocado and meat. There are some amazing keto friendly recipes and apps out there if you need ideas.

There are tons of online resources out there if you are interested in learning more about Keto. You can also reach out to Tamrin or one of our co-hosts Marc Marty who follows a ketogenic nutrition plan. Also remember that not all nutrition plans work for everyone and your plan should always be customized based on your body type and goals. 

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