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Fitness and Fuel offers a wide variety of services tailored to your specific needs. Whether it be to lose excess weight for that special occasion, get your pre-pregnancy body back, make the varsity football team, get up on a surfboard, climb Kilamanjaro, or just to be a healthier person, we can help you achieve your goals in a safe, fun and maintainable way.

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Fitness and Fuel offers Personal Fitness Training, Private Pilates Lessons, Fitness Classes, Weight Loss, Meal Plans, and Nutrition Consulting in the Los Angeles, California area.

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Fitness and Fuel

13338 W Washington Blvd
Marina Del Rey, CA 90066

310.728.9346

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Happy Halloween 🎃🐍✨ Stellar masquerade pa

Happy Halloween 🎃🐍✨
Stellar masquerade party to celebrate our favorite holiday! Thanks to @lizoconnor21 + Jon for a night full of dancing, laughs + good friends.

Pretty psyched how well this year’s headdress came together. Children’s toy snakes + gold spray paint for the win! 🏆 Surprised how heavy rubber is. Had to redo entire crown to lighten the load. Severed heads + replaced bodies by weaving together far lighter long succulent tendrils from Mojo’s planter.

Both Medusa + Deacon Frost had a spooktacular night.

#halloween #vampire #medusa #masquerade #party #happyhalloween #adulthalloween #diycostume

Quick recap of today’s leg workout!!! Barbell Fr

Quick recap of today’s leg workout!!!
Barbell Front Squats (quad focus) 5x10
Barbell Deadlifts 5x8
Leg Extensions 4x15
Leg Curls 4x15
Bulgarian Split Squats 3x8

Legs are totally cooked after this.

#legday #deadlift #squat #quads #hamstrings #glutes #stronglegs #legworkout

20 minutes ain’t a lot of time, but HECK YES we

20 minutes ain’t a lot of time, but HECK YES we can get a stellar upper body pump if we work efficiently. Here’s what I’d 🍒 cherry-pick to maximize utility of every minute.

SUPERSET 1 X4:
X8-10 Lat Pulldown
X8-10 DB Chest Press

SUPERSET 2 X4:
X12 Neutral Grip Row
X8 Poliquin Raise

WHY?
Given our increasingly tech-driven lifestyles + desk-slave occupations, the majority of people coming to us as clients are stronger in the front vs back of the body. So yup, 2 of the 4 exercises are for your back. The more we can get the rhomboids to squeeze the scapula back, the easier it will be to activate + fire lats on both the Lat Pulldown + Neutral Grip Row. The more properly back muscles are firing, the easier it will be to fully target pectoral muscles in the DB Chest Press vs recruiting shoulders to execute, the latter which dilutes the intensity of pectoral pump + also subjects anterior deltoid + rotator cuff to tearing. Ditto re: proper back activation reminding us of proper shoulder stability + positioning required to properly execute the Poliquin Raise. This combo 💎 made the list because it delivers benefits of a Hammer Curl (biceps), Lateral Raise (deltoids) + Tricep Extension.

GOOD NEWS!
YOU DO HAVE TIME TO WORKOUT TODAY!

#upperbodyworkout #upperbody #upperbodystrength #upperbodyday #lats #rhomboids #armworkout #noexcuses #quickworkout #strongwomen #latpulldown #row #strongback #girlwholift #shelifts #buildmuscle #quickie #quickworkout #efficiency #efficient

Ooo! Back to playing 🏐 tournaments! Epic timing

Ooo! Back to playing 🏐 tournaments! Epic timing as October = costume everything here in LA! ❤️ ❤️ ❤️

Saturday was LingerACE…a lingerie-themed tourney. Had a blast with these ladies. Sure, we’ll objectify ourselves for the day if it raises 💰 for homeless veterans. Event maestro + all-around awesome human Brandy Gray sold me at:

“helping those who fought for our right to wear whatever the F we want!”

Immeasurably grateful! Esp if you grew up in a lil more conservative household like mine, running around on a beach in your undies = FREEDOM 🇺🇸

Check out what they’re planning for the vets @lingeracevb @uscension Didn’t win the 🏐 tourney, but I did win the costume contest!??! Turns out my pups 🐶 🐕 are the big winners. Thanks @greendogvet for the generous prize! We already ❤️ you for keeping our boys’ 🦷 pearly white!

Last week, (yeah, we’ve been lazy posters), was the annual Swingers coed tournament from the crafty minds of @nbvovolleyball. This year’s theme was Disney. @byronpaidoussi jokingly suggested we should do The Jungle Book as a couple’s costume. The opportunity to see your husband dressed as a 5yr old boy in red diaper + horrible wig only presents itself so frequently. I whipped up (an equally lazy) Shere Khan 🐅 bc being a villain is always more fun!

#halloween #costumecontest #beachvolleyball #october #costumeideas #diycostume #diycosplay #fitfam #womensvolleyball #2on2 #2v2 #doyouevenlift
#freedom #wearwhateverthefuckyouwant #lingerie #lingerace

🙌🏼 ✨🏅Celebrate success mile markers + y

🙌🏼 ✨🏅Celebrate success mile markers + you’ll stay motivated to achieve the big long term goals!

Lifting your body weight for 10 reps on HIP THRUST is one definitely one for your record books.

Despite historically struggling with (+ yeah, frustration often leads to avoiding) lower body lifts, Sean did it in 1 month! Unlocking his hips, learning how to properly activate his glutes while turning off overactive hip flexors + improving balance were paramount to achieving this goals so quickly!

It’s obvious when a client is putting in the work BTS. Sean has consistently completed his homework exercises with weekly prescribed reps + frequency, esp the lightweight + band work + daily rolling to release tight muscles! Repetition 3+ days / week is how we learn to activate weak muscles to do the functional job they’re anatomically created to do. It’s always much more challenging when there’s a much stronger overused muscle nearby and/or if we’re simultaneously unteaching poor exercise form. You can’t just show up one day a week train a muscle area that’s historically been a challenge + expect to see results. That leads to injury (typically lower back or front of hip with inaccessible glutes) + more often, magnifying the muscular imbalances that have made making any visible/tangible/measurable progress with that muscle soul-crushingly unreachable. You have to humbly schedule ample time on your calendar + put in the detail work to reap the gains in your lifting workouts!

We have made LEG DAY something this results-driven man now looks forward to!

Massive props, Sean!

@seanoneill #celebratethesmallwins #celebratesuccess #success #resultsdriven #buildingmuscle #strengthgains #bodyinbalance #progress #progressnotperfection #strengthgoals #strengthtraining #zerotohero #personaltraining #personaltrainingstudio

Fun new biceps exercise from yesterday’s workout

Fun new biceps exercise from yesterday’s workout!
I really liked how this targeted my biceps + allowed a really deep stretch of the biceps at the bottom of the movements. This emphasized a full range of motion curl with maximum muscular tension throughout the range of motion. This will maximize muscle growth + strength gain. Another great thing about this movement is that by lying on the floor, you are limiting your bodies ability to “swing” back and forth and thus recruit momentum to help execute the lift, this is purely biceps.

Give it a try, see if you like it!

#strengthtraining #biceps #curls #armworkout #beachbody #gunshow #strongarms #personaltrainer #coaching

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