"Since I've been working out with James, my body has gone through a TOTAL transformation. I am stronger and more toned than I've ever been and since I am seeing such great results, it only motivates me to work out more. James has customized a program for my body with a different set of exercises every week, so I never get bored. I still have areas that need work, but thanks to James, I know I am well on my way to having the rock hard body I've always wanted." 

-Sandra Ponce De Leon, host of The Vino Diaries

"I've got to tell you, the workouts have really been useful for all these summer projects I've been working on.  Friday, I helped my friend pour 18 yards of cement in his backyard and he didn't hire enough people so we were working our butts off!  Even though I was a little sore in my rear delts, I didn't get overly exhausted while I was out there.  Some of the other guys were huffing and puffing and they weren't even in the thick of the mud. So even though the workouts hurt and I cry and moan, I do appreciate the benefits!!  Thanks."
- Dennis T. (SFPD Police Officer)


"I have gone through all three of your shoulder workouts, and I have to say, 'WOW.' This program really works. Even after doing the first workout, I could instantly tell. My striations were popping, my nose was running (always a good thing on shoulder day), and I can start to see the cuts between my biceps and shoulders. I look a little bit wider, making my waist seem even smaller."

Jonathan Hatchell
Athletics Administrator

“I can’t say enough what a great coach and trainer James has been for me.  I’ve gained strength and mobility through his customized workouts.  James has made working out easy, fun and most of all rewarding.”

 - Guzman C. (UC Police Officer)

Online Personal Training

Although I do train clients in person, most of you readers live outside of the Bay Area.  For those who have expressed interest in training with me but do not live in the San Francisco area, then online personal training is the next best thing.  

Let’s face it: most personal trainers don’t have any special wisdom or scientific knowledge.  Most trainers don't know much more than how to perform exercises and what muscles these exercises work. These trainers try to entertain you with fancy exercises and push you beyond your pain threshold.  If you can do 50 pushups, then a personal trainer will simply order you to do 100 pushups. They simply push you harder and harder and push your pain threshold higher and higher.
When it comes to program design, this is an area where most trainers are clueless.  Many personal trainers have prefab programs that they give to all their clients, regardless of body type or training goals. They take a "one size fits all" approach to personal training. 

Now any personal trainer can show you how to perform some basic exercises. Any personal trainer can make you "feel" like you're getting a good workout by exhausting the crap out of you.

Not every personal trainer, however, has the extensive knowledge to design an effective training program to keep you on course and give you results.

My specialty as a trainer is in physique enhancement.  I customize training programs to fit your needs, but follow my unique training principles: high tension exercises, density and decompression phases of training, and muscular symmetry.
Although people may understand the need to vary sets reps rest and exercises for gains, most people can’t figure out how to vary these variables. This is where online personal training comes in, because you don't have to think about it. I create the program for you. There is no app that can create an exercise program that takes into account all of these factors or showcases some of the uniquely effective exercises that I show you.
Specific training and physique goals require specific training programs. I sit down with you, discuss your goals, assess your body type, and then draw up a program tailored to YOU.

I design programs based on your specific goals, your level of fitness, and the equipment available to you. These programs are very structured and are very effective if you commit to them fully. You would be working with mostly free weights, body weight exercises and machines. You'll also be required to maintain a training and food log.

I'd send you a questionnaire to get a good sense of your training and physique level. Once I understand your goals and background, then I will write up a detailed program for you to follow. During the program, you can ask me any questions by email. I will send you video links to showcase any particular exercises you're not familiar with.

If you're interested in online personal training, then email me at jchan@strengthandphysique.com.