Mr. America Jason Kozma “Troubleshoots” Your Holiday Fitness + Holiday Food Questions!

Exercise is so important to our health. Hollywood’s best known personal trainer Jason Kozma helps all types of clients including professional athletes, executives, and celebrities to get in shape. He feels exercise should be done year-round including the fall season and especially during the holiday season.


Mr. America, Jason Kozma

Sometimes you need a buddy system aka a personal trainer and sports nutritionist to make sure you are eating healthy and doing exercise. Mr. America and celebrity personal trainer, Jason Kozma focuses on the individual regarding your health and well-being. He notes during the holidays you want to make sure you cut back from sugar overload and salty foods and to continue exercising by not putting it off.

Here’s a  Q & A  from certified sports nutritionist Jason Kozma about working out and what to eat during the holidays!

What happens to your body when you eat too much sugar especially during the holidays?

During the holidays there tends to be more candy and desserts wherever you go. Too much sugar is never a good idea. Sugar can wreak havoc on your body! When you load up on sugar, you get a short burst of energy, alertness and a rush of dopamine, the feel-good neurotransmitter. The bad news is that the surge is followed by the sugar rush, and the more often you do it, you need more and more sugar to get that rush. The rush doesn’t feel good as you will then feel tired, cranky and anxious.

But the worst thing is that this pattern can contribute to obesity, diabetes, and heart disease due to chronic inflammation and lack of nutrients needed to feed your body.

So many people are sugar addicts and don’t even know it because quite a few “healthy” foods are loaded with hidden sugars, like protein bars, fruit, yogurt, pasta sauce, and others. Read the labels and pay attention to sneaky ingredients like agave nectar, date sugar, fruit juice, and others.

How does sugar impact hydration?

It’s quite simple: when there’s extra sugar in your blood, you urinate more. That’s your body’s way of getting rid of the sugar. A large amount of water goes out with that urine, causing your body to dry out. Most commercial beverages have far too much sugar to water ratio. They don’t hydrate your body, they dehydrate it.



With all the salty foods during the holidays, is it bad to eat no salt at all?

Salt is an important electrolyte and electrolytes help balance the water to mineral balance in your body and help keep water in the body to avoid dehydration. Excessive salt intake makes you retain water under your skin instead of within the muscles. It’s not a good idea to severely restrict sodium long-term. Your body does need sodium for critical processes. However, most restaurant food and canned/packaged food is loaded with massive amounts of sodium that are not good for you. A lot of sodium can disrupt your metabolism. If you are active and have a healthy diet, you can tolerate more salt in your diet than those that are less active.



If you want to lose weight during the holidays, should you just stick to cardio?

Spending hours cycling or running might feel great but cardio alone doesn’t equal weight loss and certainly not a toned body. Adding strength training and doing smart cardio tips the scale in the right direction. Think about it, the metabolic boost you get after just one weight lifting session lasts up to 24 hours. Cardio boost only lasts a couple of hours. The best way to get results you want is to balance both.


Should you eat less during the holidays to lose weight?

If you eat nothing, you will lose weight- but you can lose muscle too.  If you are over 40, your skin will sag and you will most likely look unhealthy. Most people end up bingeing and gaining even more fat weight. If you want to look lean and toned, don’t skip meals.



In fact, eat 5 to 6 smaller portion meals per day, every 3 hours. Nutritious foods like veggies, lean protein, and complex carbs are what will help you reach your weight goals. Proper nutrition, weight lifting, and exercise together will help you get fit and will give you the body you want.


About Jason Kozma
Jason Kozma is the best certified personal trainer for your fitness goals of body shaping, strength, weight loss and more. He has over 20 years of fitness and athletic experience. Whether you want to lose fat, build muscle, increase your sports performance or just feel great, he is the go-to expert. He is also a certified sports nutritionist. He has worked with professional athletes from multiple sports including Major League Baseball and the NFL as well as bodybuilders and fitness competitors, executives, CEOs, and celebrities. Jason Kozma is a competitive bodybuilder having won the titles: Mr. America, Mr. Muscle Beach, Southern States Champion, Tennessee Valley Champion, and Kentucky Derby Champion. Mr. America, celebrity personal trainer Jason Kozma has been featured on TV and national media.

For more information on Mr. America, celebrity personal trainer Jason Kozma, visit

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Thank you to Jason Kozma for these great tips on working out and how to handle food over the holidays! These are useful tips and tricks!


Stevie Wilson,

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