Train for Real Results

Ultimate Fitness Kickboxing

2010-09-06T18:43:00.000-04:00

Fall Bootcamp is coming on Sept 28th! Register now...SPACE is Limited

Summer Bootcamp Session 2

2010-07-26T09:26:00.001-04:00

We just finished our Summer Session 1 bootcamp and ready for Session 2! Summer session 2 has been moved to an earlier start date of Sunday, August 1st, in order to finish before the labor day weekend. The meeting times will remain the same: Sundays at 6 pm, Tuesdays and Thursdays at 6 am. This is a 5-week short bootcamp session for $375.00.

What will you do in bootcamp? We mix it all up! A little bit of everything (boxing, sprinting, running, bodyweight crossfit circuits, yoga inspired stretching and much more) to make it fun but challenging. Your results will vary depending on your diet and what you put into your training! The goal for everyone is feel better, energize, get stronger, motivate and lose fat!

Please register for this bootcamp at 2407 Wilson Blvd, Arlington, VA 22201 on location by this Saturday, August 1st.

2010-06-16T10:02:00.003-04:00

Summer Bootcamp Part I: June 20th - July 22nd We have 2 sessions this summer. The first one starts this Sunday, June 20th one day before it is officially the summer! This quick 5 week session will make you stronger and feeling good. I welcome you to join me in this short summer session and have fun while challenging your body!

We are only allowing a limited enrollment so reserve your spot and sign up today! Sign up process is to come into the gym and pay. The cost of this camp is only $375.00. If you have not filled out the summer camp application, I will send it to you or you can fill it out on the day you pay. If you want to come in to sign up on Sunday, you need to show up 30 minutes before class starts. The first session this Sunday starts at 6 pm, Tuesdays and Thursdays at 6 am. And if you miss this session, the next one will start on July 9th!

Here what Spring Bootcampers had to say:

"My boot camp experience through Novamma really changed my perspective on fitness. Fitness and eating healthy is a lifestyle I've always managed to be loyal to. However, I've always wanted something MORE out of myself. I've craved something different...and my needs have never been entirely met. I've had several gyms...trainers...diets...etc.. None have given me the results I've gained from Boot Camp. It's an excellent way to begin the day! I have never had such positive energy as I do with boot camp. It's been a very supportive team, coached by Chau, who knows what it takes to achieve results. I joined boot camp to gain strength. As a fit person, I felt weak. My body was challenged mentally and physically and I have never felt so much personal achievement as I have through this program. I feel stronger, leaner, and the payoff has been the people around me who notice the changes. I anticipated every class with curiosity and excitement, knowing I would never be bored or disappointed. I coordinated my weekly schedule with the schools Kickboxing and Strength and Conditioning classes with boot camp, and I cannot express how much this enhanced my level of fitness. I am very confident that as a loyal boot camper and Novamma student..my fitness goals will continue to be achieved. Thank you for everything!" Kari

"Before starting your bootcamp, I'd consistently worked out with a personal trainer for over one year. Though I felt confident in my increased strength, something was lacking. The bootcamp combination of conditioning and strength training gave me results one year of consistent supervised weight training could not. I'm looking forward to the next one!" - Sezan

"Before I made the decision to join Chau’s bootcamp this year, I was a regular, active member of the UFK program also offered at the gym, attending at least three sessions a week which included kickboxing bag and sports and conditioning classes. I considered myself a relatively fit, healthy and athletic individual as compared with others my age, but was not completely satisfied with myself and the flabby areas I still had on my body. I hadn’t really changed my eating and drinking habits nor my workout regimen since crossing over into my thirties, but my body had definitely begun to show results of a slowing metabolism. I tried diets and different exercise options such as crossfit, but my personal motivation, persistence and patience was inconsistent and I didn’t give myself the chance to stay with anyone thing long enough to see positive results. I was in a mental and physical rut and was in search of something, anything to help me. Chau’s boot camp was the perfect solution. I had no idea what to expect walking into this program. Looking back on my first day of classes, I can remember talking to a fellow boot camper - who has through this experience, become one of my great friends – right before class telling her how nervous I was because I had no idea what to expect. She felt the exact same way. We couldn’t sleep the night before and felt an inexplicable nervous energy - similar to those feelings of going on a first date – starting boot camp. Why? I guess it was because we had both always thought that that we wanted to change our lives but now we were actually making steps towards achieving that goal, with Chau and others also wanting the same thing. It was exciting yet simultaneously intimidating as any first step towards a goal always is. We had to make a pact with ourselves, Chau and other fellow boot campers to follow the rules Chau put in place to help maximize the results of our goals. It was challenging to say the least, but so worth it! The one thing that Chau said stuck in my mind was to always be patient with myself and give myself a chance. Results don’t happen overnight. You just have to be honest with yourself and not quit. I love camaraderie of working together towards achieving a goal and even miss the process of hitting the snooze button a million times before getting up to go to class each morning! But “boot camp” never really has to end though...it can be a guide for how one lives their daily life. The rules we followed were simple and practical. This program changed my life for the better and I would recommend this to anyone interested in making a difference in their lives. All you have to do is take that first step!" - Toni

Fitness Census 2010

2010-04-21T10:26:00.002-04:00

Here's a look at some additional astonishing statistics as revealed by the Fitness Census: -- Two out of three adult Americans are now overweight or obese
-- A staggering one out of every three kids is overweight, with physical
education in most schools disappearing
-- For the first time in 60 years, the average life expectancy of
Americans born today may be less than their parents
-- There have been an estimated 8 million new cases of diabetes since the
year 2000
-- 25% of America's pets are now overweight
-- In the past 10 years, the number of gastric bypass and other bariatric
surgeries shot up nearly 600%, with 220,000 procedures done in 2009
alone. Total cost: $3.7 billion to $5.7 billion
-- While the economy continues to find its footing, fast food sales in
the U.S. are up 15% in just five years
-- Since 2000, the amount of fat the average American consumes has
increased by 180 grams (the equivalent of two sticks of butter) per
week. That's an extra 20 pounds of fat per year
-- Since 2000, the time an average eight- to 18-year-old spends playing
video games has more than doubled
-- The men's "big and tall" clothing market generates $6 billion annually
- enough money to cover the deficit of California

You can access it at the following URL:
http://pr-usa.net/index.php?option=com_content&task=view&id=377914&Itemid=32

Apple Cider Vinegar Health Benefits

2010-04-06T10:46:00.002-04:00

What is Apple Cider Vinegar?

Apple Cider Vinegar (ACV) is an effective natural bacteria-fighting agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine that are vital for a healthy body. Natural Apple Cider Vinegar is made by crushing fresh, organically grown apples and allowing them to mature in wooden barrels. This boosts the natural fermentation qualities of the crushed apples, which differs from the refined and distilled vinegars found in supermarkets. When the vinegar is mature, it contains a dark, cloudy, web-like bacterial foam called mother, which becomes visible when the rich brownish liquid is held to the light. The mother can be used to add to other vinegar to hasten maturity for making more Apple Cider Vinegar. Natural vinegars that contain the mother have enzymes and minerals that other vinegars in grocery stores may not have due to over-processing, over-heating, and filtration. For this reason, it is recommended that you purchase only Natural Apple Cider Vinegar, with an ideal acidity (pH) level of 5 to 7.

What are the Benefits of Apple Cider Vinegar?
Natural Apple Cider Vinegar is a wonderful natural cure for a number of ailments which usually require antibiotics and other medications that have a number of side effects. In particular, Apple Cider Vinegar has been known to:

Reduce sinus infections and sore throats
Balance high cholesterol
Cure skin conditions such as acne
Protect against food poisoning
Fight allergies in both humans and animals
Prevent muscle fatigue after exercise
Strengthen the immune system
Increase stamina
Increase metabolism which promotes weight loss
Improve digestion and cure constipation
Alleviate symptoms of arthritis and gout
Prevents bladder stones and urinary tract infections

Read the full article here: Apple Cider Vinegar Health Benefits

SPRING BOOTCAMP

2010-04-01T14:06:00.000-04:00

Spring Bootcamp starts on Sunday, April, 11th, 2010! Sign up now to get started on this fun and challenging Program!

Here is a snapshot of what to expect at bootcamp:

-Meet only 3 times per week
-Variety of workouts that will keep you from being bored!
-Learn what to buy at the grocery store
-Get tips on eating right and keeping a daily eating log
-Get training tips
-Get lifetime weight loss tips

I will help you achieve your fitness goal with the proper training and motivation you need!

Email me at coachchau@gmail.com for more information.

Exercise may sound more appealing with kettlebells

2010-04-01T11:38:00.002-04:00

From LA Daily News
3.24.2010

If you're thinking of digging through the garage in search of those long lost dumbbells, you might want to hold off a bit.
There's a new handweight clanging its way to the top of the fitness ladder.
Shaped like a mini-half-cannonball with a handle on top, the kettlebell isand has the potential to produce a lean and defined body fast?
A kettlebell being touted as the newest way to a lean, healthy body for weightlifters of all levels of ability.
And if you take a look around a local gym, you supposedly go to every day chances are you will see this hand-weightthat has got plenty of Americans hookedgrabbed the attention of all levels of weightlifters.
"You can take one kettlebell and use it to burn fat, do cardio, build strength, gain flexibility - and all of it demands the constant activation of your core muscles," said personal trainer Megan Butacan of Torrance.
"Every kettlebell move you do is a full-body move," she said of the weights, which range for two to hundreds of pounds. "You can mimic the same moves with a dumbbell, but because the kettlebell moves around your body and the dumbbell stays fixed in your hand, you aren't going to get the same intense core activation and dynamic movement that the kettlebell produces."
Variations of the kettlebell have been a staple of used as workout tools facilites for centuries. Certain accounts trace the origin back to 1700 s Russia, others say Scotland, as a method for training for the sport of curling.
But it was only recently that kettlebells, which range from two to hundreds of pounds, have gained popularity in the U.S., beginning with It was not until 1998, when Russian trainer Pavel Tsatsouline began to popularize the kettlebell in America.Americansthat it truly became an intriguing alternative to conventional weightlifting.
"Properly used, the kettlebell addresses all of the fitness components, often better than any other training modality," said Tsatsouline, author of "The Russian Kettlebell Challenge" (Dragon Door, 2001) and "Enter the Kettlebell!" (Dragon Door, 2006).
and a fitness Subject Matter Expert to the U.S. Marine Corps, the U.S. Department of Energy, and the U.S. Secret Service.
With the popularity of kettlebells having increased exponentiallyon the rise, the number of trainers and facilities specializing in kettlebell techniques regiments also has increased. One resource for local kettlebell trainers is www. kettlebellslosangeles.com.
At the same time, sporting goods stores and mass-market retailers such as Target and Walmarthave begun stocking the weights. Prices range from about $20 for a five-pound weight to $110 for a 45-pound weight at Target; and from about $19 for a 10-pound weight to $78 for a 40-pound weight at Walmart.
The optimal results that the kettlebell produces, coupled with the innovation of John Porcari, Ph. D and Chad Schnettler, M.S. O of the University of Wisconsin, La Crosse Exercise and Health Program, prompted the American Council on Exercise to conduct a study of the effects of kettlebell excersizes. What they found was stunning.
But is the kettlebell just hype?
A study conducted by the American Council on Exercise, of men and women age 29 to 46, found that when participants performed kettlebell snatches and quick-lifts over the head for a period of 20 minutes, they burned an average of 20 calories per minute, or 400 calories. were burned
By comparison, according to Kaiser- Permanente's online calorie-burning calculator, - a 150-pound athlete running for 20 minutes at a pace of six minutes per mile burns 364 calories; a 115-pound athlete running at the same pace burns 139 calories.
Utilizing case studies comprised of men and women ranging from age 29 to 46 years of age, the ACE investigated oxygen consumption and blood lactate levels during workouts using kettlebells. They discoveredIn a typical 20-minute workout, This many calories burnedthat adds up to n impressive four hundred400 calories per the average twenty minute kettlebell workout- the same amount as rcalories burned running a six-minute mile.
Furthermore, A.C.E. researchers agreed with kettlebell proponents that this form of exercise encompassesinvolves all muscle groups and formulated evidence that proves that kettlebellexercising with the weights users achieveachieves higher maximum heart rates and oxygen uptake than exercising with traditional barbells or dumbbells, meaning it's a good cardio workout.
The impressive results of kettlebell workouts are explained by the fact that The average kettlebell routine is what trainers call a "total-body movement."The total-body nature of incorporation of all muscle groups that the A.C.E.'s study describedis due to the swinging motion of the typical kettlebell move, which is promoted by the easy-to-grip handle of the weight.
The kettlebell's handle allows a user to swiftly swing the weight without the wrist tension that barbells or other handweights can cause. The swinging motion of these moves are practiced at a fast pace and in high repetition, increasing the cardiovascular and muscular endurance of its user, as well as boosting flexibility and improving posture.
"You can take one kettlebell and use it to burn fat, do cardio, build strength, gain flexibility- and all of it demands the constant activation of your core muscles," said Torrance trainer Megan Butacan.
"Every kettlebell move you do is a full-body move," she said. "You can mimic the same moves with a dumbbel, but because the kettlebell moves around your body and the dumbbell stays fixed in your hand, you aren't going to get the same intense core activation and dynamic movement that the kettlebell produces."
said Torrance kettlebell and atheletic trainerMegan Butacan.
Because kettlebell exercises are usually aerobic (they cause an increased pace or depth of breathing to support lung activity and heart rate), they also causecan facilitate weight loss with consistent workouts.
This, in addition to the increase of muscular strength and definition that the kettlebell induces, can bring about a beneficial change in an individual's body within what Tsatsouline explains to be about a month.
"You will see definite changes in your appearance less fat, more muscle, a better posture, a more athletic manner of moving," the fitness guru Tsatsouline said.
Soon after beginning a regular and challenging kettlebell workout regiment, users begin to see the long, lean muscles that we all desire.
Even Though the kettlebell is a weight, trainers agree that skeptics should not be too concerned with "bulking-up" as a result of general kettlebell use.
"Women worry more about this then men do, butThe good news is that basic kettlebell training develops lean muscle," said trainer Joe Chalakee of Torrance. "If your goal is to get bulky, then that can be done with a double kettlebell workout," says Torrance based trainer Joe Chalakee."
Since the kettlebell does not turn those who use it into body builders overnight and isBecause the kettlebell is available in a variety of weights, it has become popular among people of all ages, said trainer Mike Mahler.
"I have seen everyone from children to senior citizens use kettlebells effectively," said the Las Vegas-based Mahler, who is scheduled to teach a beginner's kettlebell workshop June 12 at the AF Performance Center in Santa Monica.
whose clients include famed Mixed Martial Arts fighter Frank Shamrock and Chris Pontius of the JackAss movies.
"Kids find the ballistic exercises such as the swing a lot of fun. And it is a great way to get them started on a fitness program that they can do for the rest of their lives," he said.
"While they are great for serious athletes, they are also perfect for everyday people that do not have a lot of time to train. But, like any form of exercise, kettlebell training needs to be personalized to the individual."
Mahler suggests that people using kettlebells as weight training to implement strength should start off a little high.
Trainers most typically suggest that women begin with 18-26 pound weights and men with ones that are about 30-53.
As with any weights, using a kettlebell that is too heavy for a person's your own personal usefor a particular individual can cause injury, Mahler warned. As with any form of physical exercise, he said, users should be cautious in choosing the kettlebell size that will work best for them.
Because of the different approach that kettlebell workouts provide, training with a professional is essential.
"The most important step is to get professional instruction from day one to learn the proper use of kettlebells in order to avoid injuries, as well as to get the most out of kettlebell training," he said.

Paula Shows Dedication!

2009-04-23T08:23:00.002-04:00

What is your fitness goal?

2008-12-16T09:15:00.000-05:00

Do you want to gain strength? Get nicer arms? Toned Body? Develop more power? It is important to know and set your goal. Working towards a goal is always a good way to achieve faster results. Sometimes along the way, we get other results we never expected. The first thing that women always come to me and tell me that changes are first in their arms!! Ladies, you all know how gratifying it can be when your coworker, family member, friend, or jealous counterpart notices your shapely arms!!

So…what is your goal?

Pick one, no matter what it is. It doesn’t have to be a perfect goal.

Working out on an empty stomach

2008-11-06T11:31:00.003-05:00

Did you know that working out in the morning burns about 300% more calories?

This is because your body is in a fasted state - your last meal was 4 hours before you went to bed! Some people have told me that they don't like to work out on an empty stomach. If you don't like to workout on an empty stomach, then simply wake up at 3 am to eat ; ) Well, if you want to pass on that idea, then maybe drink a cup of coffee or tea in the morning to give yourself a little charge or boost. The coffee has maybe a small amount of skim milk and a packet of Splenda. I find that this helps fill my stomach up a little and a little better than working out with nothing in my stomach. Once your workout is over, then enjoy a good breakfast.

The "core" is synonymous with "center"

2008-11-05T12:52:00.006-05:00

Your body's core - the area around your trunk and pelvis - is where your center of gravity is located. It is also where all movement in your body originates. A weak core will make your workouts tougher and a stronger core will give you better performance.

Either you are unaware of the benefits of a strong core or choose to ignore them. As a fitness coach and athlete, I can assure you that core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. A strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

A strong core also helps your extremities do a better job while exercising, while playing sports, or while doing everyday household chores, by stabilizing the "base". If you are an athlete, a stable base is particularly important so you can react to the changing demands of your sport.
For example, a strong core allows a baseball or softball player to adjust his or her arms to swing at a pitch in different areas of the strike zone. If the player does not have a strong core, the swing will be less powerful and less efficient. More so, 60% of the power generated during a baseball player's pitch is from the core.

What is Core Training? The term "core training" refers to strengthening the muscles of your abdominals and your lower back. Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

If you are suffering from a weak core then read on...

How you can strengthen your Core?

A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals.

It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches, back extensions (superWomans) and bridges. Core strengthening is an integral part of all our Ultimate Fitness Kickboxing, Martial Arts, Fitness workouts. If you have done some Ultimate Fitness Classes, you know that we do lots of plank holds and superWomans. These exercises can be done at home and only requires a few minutes of your time.

Acai Bowls are Sooo Good!

2008-11-04T08:21:00.016-05:00

I just wanted to say congratulations to my client, Jeanhee Kim, for receiving recognition for the highest gross sales on the East Coast at her store located at 1707 L Street Wash DC Robek's Store.

Jeanhee also has another store located right around the corner from the gym which alot of us frequent. I particularly have not gotten sick of the Acai Bowl and continue to be a big fan! Robek's is a great place to pick up natural fruit smoothies and healthy eats like wraps and salads. Definitely a must for post workout eating!

Online Intro to Bag Class Coming Soon!

2008-11-03T13:20:00.001-05:00

My Sunday Intro to Bag Class will be available online in a few weeks!

If you need to review the basics to kickboxing, you can now see video clips of the elements I cover in Sunday's Intro Bag Class.

Congratulations to Jenn Crowe!!

2008-10-27T15:27:00.003-04:00

Congratulations Jenn for completion of the Marine Corps Marathon this past weekend! She missed qualifying for Boston Marathon by 4 minutes and 25 seconds! Overall she finished in 3:44:25 and was 2083 out of 18,200+ finishers so that put her in the top 9%. As far as women go, there were roughly 7200 women in the race and she finished 135. Not bad for her FIRST TIME!!

Jenn Crowe has been training in our women's kickboxing program since August 2008 and started doing personal training with me in mid-September. Her goal is to increase her upper body strength.

Jenn, you are a hard worker and I hope you achieve all your fitness goals!

Jeanhee Kim

2008-09-03T13:23:00.003-04:00

Previous to training with Chau, my workouts were unmotivating and ineffective. I had been through 4 other personal trainers and I had tried every fad diet in the book to no success. I have always been a person who has struggled with their weight and finding that balance between diet and exercise. Chau has been the first to customize a program that was tailored to my lifestyle and something I could stick to and keep me motivated! Chau is unlike any other trainer out there! She lives what she teaches and is right there next to you working out! She understands the struggles to achieve the desired body and the hard work it takes to get there!

Chau brings a tremendous amount of knowledge, energy and experience to her workouts. Most trainers out there give you the unrealistic spiel of eat this, eat that, but do not realize you have to live life and be happy! Chau helped me to learn how to make smart choices when eating and to make exercise a daily part of my life! Chau is an amazing coach and motivator!! The intensity in which she approaches training helps to push you to the max and stay motivated! She keeps her programs fresh and invigorating!!

Chau is a results driven trainer and coach who will stop at nothing to help you achieve your goals! If you need someone to really take you to the next level or get you to that desired body, Chau is definitely the person to get you there! She is the gold standard in personal training and hands down the best out there!!

Jeanhee Kim

Owner/Operator
Robeks Fruit Smoothies
Arlington & Washington, DC

My Sample Workout Plan

2008-09-01T23:17:00.001-04:00

Sunday - Yoga
Monday - Thai Kickboxing & Weight Training (Legs)
Tuesday - Ultimate Fitness Kickboxing & CrossFit Workout (Usually includes a shoulder workout)
Wednesday - Ultimate Fitness Kickboxing & Weight Training (Chest/Triceps)
Thursday - Thai Kickboxing & Weight Training (Back/Biceps)
Friday - Ultimate Fitness Kickboxing & Weight Training (Legs)
Saturday - Running & CrossFit Workout (usually includes a shoulder workout)

Some comments:

I switch my workout plan every 12 weeks to reduce boredom and to prevent my body from hitting a plateau.
I like to train CrossFit to increase muscular endurance and functional adaptability.
Kickboxing is addicting, fun for cardio, and burns lots of calories
Yoga forces me to stretch even when I dont want to stretch!

Recommended Food List

2008-09-01T22:51:00.002-04:00

Master Food List

Proteins: 1 oz=7 grams of protein
Chicken breast, turkey breast, fish, egg whites (2 large egg whites=7 grams of protein)
Lean Beef (93-96% lean ground beef), lean sirloin, filet mignon, round steak, flank steak
Fat Free or 2% cottage cheese (1/2 cup=2 oz lean meat), fat free cheese, 100% egg white protein (11 g/TBS)

Non-starchy Veggies: 1 serving (5 grams carb) = 1/2 cup cooked or 1 cup raw
Asparagus, broccoli, green beans, cabbage, carrots, cauliflower, celery, cucumbers, kale, lettuce, onions, peppers, radishes, spinach, string beans, squash, tomatoes

Fresh Fruits: 1 serving (15 grams of carb) = 4 oz (on average)
Apples, cantaloupe, cherries, grapefruit, grapes, honeydew, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries, blueberries, mangos, watermelon (unsweetened frozen fruits are acceptable as part of your fruit intake)

Starchy Carbs: 1 serving (15 grams carbs) = 1/3 to 1/2 cup
Brown rice (37 gms/cup), white rice (40 gm/cup), potatoes (with skins), yams sweet potatoes, winter squash and pumpkin, oatmeal, beans and legumes, corn

My Sample Eating Plan

2008-09-01T22:36:00.003-04:00

Build Lean Muscle While Losing Fat!

I was at 125lb before this and wanted to drop to 115-118lb with lean muscle and low body fat. I have recommended this eating plan to alot of my clients including my kickboxing instructors because most people asked what I ate. However, each person has different needs because of body type and this should only be used as a guideline and you should check with your pyhsician before starting any new diet. I would recommend that you first get your body fat % calculation then determine how much lean muscle as a percentage to fat is in your body weight.

Proper supplementation is alos important to accelerate and optimize your process. I usually would take a daily Multivitamin tablet, antioxidants if not met by my food choices, and flax oil.

The breakdown is 50% Protein 20% Carbohydrates and 30% Fat

Meal #1 (8 am):
1 whole egg + 3 egg whites
4 oz 93% lean beef, chicken or turkey breast
½ cup of oatmeal (before cooking)

Meal #2 (11am):
Protein drink (34 g protein, 10g Carbs, 8g fat)
Or chicken/turkey breast, 5 strawberries

Meal #3 (2 pm):
6 oz chicken (before cooking)
4 oz sweet potato or ½ cup of cooked brown rice
1 cup veggies (broccoli etc) or salad with 2TBS low cal dressing

Meal #4 (5 pm):
Same as Meal #2

Meal #5 (8 pm):
6 oz 93% lean beef, chicken, turkey, fish and once or twice a week sirloin steak2 cups veggies

**Please feel free to email me if you have any questions chau@novamma.com

Personal Training

2008-09-01T15:40:00.007-04:00

There is nothing more exciting than having a fitness goal that is attainable and doing what it takes to get there. I am your Fitness and Life Coach. I have been in the business of transforming my own body for the last 15 years and now I want to help you! When I first starting working out seriously, my body had gone through quite some changes and good changes!! But I know I needed to continue if I wanted to transform my body. I realized that fitness was not a fad, and that consistency and commitment to myself was the key. As a result, I loved my new defined lean muscle and low body fat.

"Always Have a Goal in Mind"

What is your fitness goal?

Is it strength? Nicer arms? Toned Body? To become stronger? Develop more power? It is important to know and set your goal. Working towards a goal is always a good way to achieve faster results. Sometimes along the way, we get other results we never expected. You all know how gratifying it can be when your coworker, family member, friend, or jealous counterpart notices your shapely arms!!

So…what is your goal?

Pick one, no matter what it is. It doesn’t have to be a perfect goal.

I was in the BEST shape of my life when I had a corporate job and doing my MBA at the same time. Yes, 9 - 5 sometimes 9-6 or 9-7 or 9-8! It took a lot of SELF-DISCIPLINE, PRIORITIZING, PLANNING AND SCHEDULING. I basically said to myself, what do I really need to do to alter my lifestyle and achieve my goals? And yes, you may have to make a lot of sacrifices to change your body, but when is it time to make this happen for you?

With a proper diet, regular exercise (5-6 times per week for 6 months straight) and plenty of rest, I reached my goal. It was not just a goal to be on stage, but a goal that I can transform my body to the way I like it. There is no time to let things "happen by chance." You need to enforce a strict daily regimen starting today. I CAN HELP YOU!

Learn how to make the best of your own body. It's time to know how to get your body into gear when you really need it and how to maintain your body when the times are tough!

Send me an email at coachchau@gmail.com for information about rates and your free consultation

About Me

2008-09-01T15:03:00.002-04:00

I am co-owner/Program Director of NOVAMMA in Arlington, VA. I am also the Head Fitness Instructor for the Women's Ultimate Kickoxing Program and Head Program Coordinator for CrossFit Arlington, VA.

I have been active my whole life playing sports and enjoying outdoor activities, but mainly loving the competitive sports. I have competed in sports-related activities such as obstacle course competitions, fitness/figure events, and tennis. I have judged fitness shows such as Musclemania Nation's Capital & Fitness America/Ms. Bikini America Pageant and the Ultimate Fitness Challenge.

I now train to maintain in good health and shape mainly in Muay Thai, resistance training, body weight circuit training and other high intensity training programs like CrossFit. With my National Strength & Conditioning Association's Personal Trainer and CrossFit Certificate my goal is to help women achieve higher fitness goals and assist the instructors with the strength & conditioning program for fighters/competitors at my gym.

I have my B.S. and M.B.A. in Business & Mgmt and had previously worked 10 years for a large international organization in Washington DC.

Contact

2008-09-01T09:19:00.001-04:00

Address:
2407 Wilson Blvd (Directly across the street fromFive Guys)
Arlington, Virginia 22201United States
Phone:(703) 807-0342
Email: coachchau@gmail.com

Commuter Information:

Courthouse Commuter Page: http://www.commuterpage.com/ART/villages/courthouse_tran.htm

Parking:
Directly Behind Building 2407 First come first serve basis
Metered/Off Street Metered parking spots are abundant all around the area. Wilson Blvd, N. Adams Street, N. Wayne Street

Courthouse Public Garage Underground parking garage (FREE on weekdays after 5 pm and weekends)2100 Clarendon Blvd., Arlington. enter on Clarendon Boulevard. Take advantage of this! Only one block away from the gym!
Click Here for Additional Info on Public Parking access in the Court House area

Map:

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Patti

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Before and After 9 Weeks Picture of Patti

When I started working out in the UFK classes, I was in some of the worst shape of my life and had resigned myself to my "fat pants." The classes were a huge challenge for me, but none more difficult (in all the right ways) than Chau's. Just when I would think I knew my limit, she would push it a little bit further. Then I signed up for Chau's boot camp, which included dietary advice along with intense workouts, and really began to see changes in my body. I've now dropped a couple of clothing sizes and have muscle definition where I never did before - even though I've been an athlete most of my life. I really credit Chau's nutrition advice with making a huge difference. But let's not short-change her workouts. I often train with a heart rate monitor which measures the calories I burn; my record is 700 in one workout - which of course, was led by Chau.

My Teaching & Client Schedule

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The following schedule below shows the times and days I teach Ultimate Fitness Kickboxing, CrossFit classes as well as my tentative client schedule. Important events/training that I attend will be shown.

Become an Instructor!

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You are hooked on Kickboxing, but even better, you love it so much you want to teach! You will be helping others achieve their health and fitness goals while having fun doing it! If you are interested in teaching at my facility, please contact me today!

Prerequisites to Become an Instructor

6 months experience in cardio kickboxing and/or taking UFK classes as a participant in UFK program
Enthusiastic, energetic and comfortable to lead a class
Must be a good motivator and good role model for others
Attend One Day Instructor Training: Fee $495
Fee Includes 45 Muay Thai Classes and/or Level 2 Promotion (you must pay for Level 3 tests and up
Co-teach minimum of 5 Bag, Strength and Conditioning Classes (additional co-teaching may be needed for some)
Teach 5 solo 20 minute Sunday Intro classes

What is Ultimate Fitness Kickboxing?

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The Ultimate Fitness Kickboxing Program was first started in 2004. At the time, my school, Team Lloyd Irvin Martial Arts & Fitness, only had a Muay Thai and Boxing program. Although the Muay Thai and Boxing program was coed, I noticed that a majority of the classes were male. Where did all the women go? I started asking all the women why they were not returning to class and what had scared them away so to speak. Well, the responses and feedback were not out of the ordinary…too intimidating, partnering in the Muay Thai classes too invasive, don’t like sweating in front of a whole bunch of men, etc. The list was starting to give me ideas. You see, I practice Muay Thai myself and love it! I was shocked to see most of the women not at least giving it chance. But, I understand the female mentality. So, I created the Ultimate Fitness Kickboxing program initially to “break the ice” for women getting started with kickboxing. Kickboxing is not a new thing. It has been around for a long time and we’ve all heard of Billy Blanks and “Tae Bo.” Well, the idea was to get them comfortable with the school (accepting their environment), comfortable with their fitness level (Muay Thai too hard), and comfortable with what they were doing (being confident of what they were doing in general). After a year of instructing classes, I realized that women liked doing the cardio kickboxing-type classes and were not interested in switching to Muay Thai. Some do end up mixing it up but the majority continues to stay with my program. They like the self-defense aspects of the martial arts but overall, they are interested in a taking care of their bodies, looking and feeling good. The Ultimate Fitness Kickboxing program really does kick butt. I am proud of that. I don’t want to water down the workouts. My standards of keeping it alive, exciting, fun, and very challenging will always be my goal.

I teach all my classes with very high standards because I know that people want to pay for a good workout! I, myself, have gone to gyms and done aerobics classes of all kinds. It was rare to find a great instructor that taught a kick butt workout. I am not a big fan of choreography in my workouts. I am old school and like doing reps, little dance moves and boot camp style fitness. For kickboxing, it is hard enough trying to learn the techniques, so, I try not to make it too “creative.” Don’t get me wrong…these classes can kick a man’s butt. Just because it’s an all women’s class, does not mean it is not difficult. Men hate cardio and since it is mostly cardio driven, it is hard to keep up with the high reps and constant moving for 50 minutes to an hour. The best part of this program is that it does not leave a body part un-worked. It is a full body workout which is why most women love it!

So, here I am now, trying to share my knowledge and learning experience with everyone. Isn’t that what it’s all about? Giving back to others who have given me so much pleasure to kick their butt!! Kidding aside, I think kickboxing will never die. It is such a great full body workout and it beats the boredom of the treadmill and riding a bike. In fact, it is a good complement to other activities. Women who participate in my program are regular practitioners of running, biking, yoga, dancing, ballet, tennis, etc.

The Kickboxing Instructor Certification & Training Program is designed to help schools and/or gyms interested in implementing a women’s kickboxing program into their overall system, in addition to helping guide the Instructors to teach awesome kickboxing classes. These classes are designed to keep the female patron in mind by providing a workout that is challenging and fun. The techniques and exercises taught are taken from traditional boxing, muay thai, weight room basics, traditional body weight workouts from beginning of time. However, let me warn you that some of the combinations have been slightly altered to cater towards fitness and not so much someone learning traditional styles of the martial arts although we do our best to preserve the traditional techniques in case they want to transition. Ultimate Fitness Kickboxing combines all types of exercises to give women the complete workout.

Best to you in health & happiness,

Chau Bui
Owner
NovaMMA Arlington, Virginia