Dear Friend,

In 2010, we moved personal training and fitness forward with innovative exercises and outstanding service, and we will continue to do just that in the new year.  But now that we're in 2011, we are revolutionizing the cost of personal training for the better.  How?

Our new rate policy is as follows: the more change you make in twelve weeks, the less your sessions will cost. 

That means the more body fat you lose, the more strength you gain, the better your endurance...the bigger the discount you get.  The catch?  You transform your body with us in three months.  That's twelve weeks for a leaner, more capable you.  And to get started, all you have to do is contact us to get started with a complimentary consultation.

Normally, personal training costs a certain dollar amount per hour, and if you buy more sessions, you pay less per session.  The idea behind that is: if you buy more sessions, you're rewarded for your commitment.  We're still going to stick to this thinking, but we're adding a sliding scale based on your performance.

No other personal trainer or gym in the US (or outside it) has ever offered anything like this.  It's different, it's progressive, and we think it's the right thing to do. 

Why are we doing this?  We want to reward hard work.  We think that our clients who put in solid efforts day in and day out deserve more than results. 

So, if you want to drastically improve your physique and health in twelve weeks, or if you want more information, just contact us.

In health,

I often receive requests from prospective clients about personal training only to find that they have and injury or injuries that elude my field of expertise.  In general, it is bad practice for a personal trainer to accept a client with existing or previous injuries without proper rehabilitation.  But is also bad practice to not help that person in the right direction. 

So, what do I think is the right direction? The downtown San Francisco office of Physiotherapy Associates.

Conveniently located downtown at 230 California St., the friendly yet expert office is a haven for office workers with busy schedules and an aim to get back to their usual level of functioning.  They are dedicated to the treatment and prevention of "neuro-musculo-skeletal dysfunction" (in other words "injuries") from anywhere along the injury spectrum of overuse to trauma.  Their treatment and approach lay on principals of manual and mechanical therapy, as well as therapeutic exercise and home instruction.

So, who are they, and why are they so good?

Jamie Miles, DPT - Physical Therapist
A native New Yorker, Jamie received her Doctor of Physical Therapy degree from Columbia University. She previously received her Bachelor of Arts degree from the University of Pennsylvania. Jamie is currently pursuing a certification in orthopedic manual therapy from Maitland Australian Physiotherapy Seminars. She enjoys treating a wide variety of orthopedic impairments, as well as TMJ dysfunction and women's health issues. In her spare time, Jamie likes to run half marathons, bike, hike, and practice yoga.

Catherine Ruhland, DPT - Physical Therapist
Catherine received her Doctor of Physical Therapy Degree from Marymount University in Arlington, Virginia. Her physical therapy interests include treatment of the knee, as well as the cervical and lumbar spine.  Catherine is continuing to progress her physical therapy skills with courses on soft tissue techniques, therapeutic yoga practices and foot and ankle evaluation.

Imee Harsuvanakit, DPT - Physical Therapist
Imee graduated from Columbia University in New York City and received her Doctorate in Physical Therapy degree.  She is an active member of the APTA and has been practicing in California since 2007.   Imee integrates her manual therapy skills with a holistic mind-body approach to help each individual reach their specific goals.  She has experience working with a variety of patients involving musculoskeletal and neurological impairments.  Imee enjoys cycling, rock climbing, snowboarding, and practicing yoga with her free time.

Allen Carpenter PT, Cert. MDT – Clinic Director
Allen graduated from West Virginia University in 1998, received his certification in Mechanical Diagnosis in Therapy in 2004, and his certification in Sport Specific Rehab in 2007.  He completed a two year sports medicine/rehab fellowship with Dr. Robert A. Donatelli in 2006 and has been lecturing nationally for the last 4 years.  He is a contributing author to Donatelli’s Orthopaedic Physical TherapyText 4th Ed., and is presently working on the 3rd Ed of Donatelli’s The Biomechanics of the Ankle and Foot.


So, the next time you have a need for a good physical therapist, check out these guys.  They're more than alright.  They're the best.

Why? Because there is a great selection of fruits and veggies available at the crest of their flavor and nutritient value.  Fruits grown during their natural seasons tend to taste better and reach a greater nutrient density when compared to produce imported from other countries (or grown in green/hot houses), which often fail to ripen properly and leave an unpleasant taste and texture. 

What's in season right now?  A few popular fruits and veggies are...

Fruits:
Figs
Apples (starting)
Blackberries (ending)
Peaches
Grapes
Avocado

Vegetables:
Cucumbers
Summer Squash (ending)
Peas
Basil
Artichokes

(Check out these websites for lists of more seasonal vegetables and fruits.)

Also, eating local produce is a the greener of the two choices, requiring much less pollution created by shipping and handling than imported goods. 
In the fashion of Alton Brown, seasonal foods are simply "good eats".

Eat protein with breakfast.  It mitigates your appetite hormones better than carbohydrates or fats.  That means you won't be as hungry by the late morning as if you didn't eat protein with breakfast. 

Here are some easy-to-prepare, healthy, common "morning" proteins:
Eggs (whole) - Cook any way you like. If you're cooking them in a pan, add vegetables like greens, mushrooms and onions for flavor and nutrients.
Lowfat Cottage Cheese - 1/4 or 1/2 cup.  Fruits can help spice this dairy protein up! 
Lowfat Plain Yogurt (especially greek yogurt) - Add fruit or nuts for some healthy flavor.
High-Protein Grain Products - Especially Ezekiel bread or cereal.

I would recommend to avoid the following proteins for breakfast because of their tendency to bloat, complicate digestion, or otherwise unhealthy attributes:
Cereals (with added proteins) - complicate digestion and can inhibit protein absorption compared to natural, unprocessed foods. 
Synthetic/Processed Protein Powders - most protein powders are synthetic or super-processed versions of natural proteins.
Breakfast Sausages or Ham - usually have little protein protein, high fat, and high sodium content.
Steak (unless you have ambitions to play linebacker for the 1975 Pittsburg Steelers)

Alixandra Cohen, R.D., and Andrew Duffy, NASM-CPT, PES

Atkins, South Beach, Sugar Busters, The Blood Type Diet, Zone Diet are just a few of the popular diet trends that claim to be the “quick fix” for weight loss, energy, and balance.  There is no shortage of diet books and weight loss products on the market today, and Americans continue to buy into their ideas.  The newest kid on the block - gluten-free diets - has actually been around for a while, but its recent recognition has cast a shadow on its original intention.

Many people have turned to a gluten-free diet for weight loss or for other health related reasons but are not exactly sure why.  The answer? Marketing and popularity.  Big-time celebrities are promoting gluten-free diets as the newest weight loss and “detox” diet.  Thanks to household names like Gwyneth Paltrow and Oprah who claim a gluten-free diet helped them lose weight, this diet has gained significant popularity over the past year.   But is a gluten-free diet the answer to losing those extra 10 to 15 pounds before bathing suit season?  Probably not. 


Gluten-free and Celiacs

Gluten-free diets were originally designed for individuals suffering from celiac disease (CD).  CD is characterized by an immune response to ingested wheat gluten and other related proteins of rye and barley.  For individuals with CD, even the smallest amount of gluten will harm the small intestine. This response over time will cause nutrient malabsorption, serious illnesses, and even early death.  Signs and symptoms of gluten-intolerance include diarrhea, irritability, distended abdomen, easy fatigue, paleness, weight loss, vomiting, and anemia*.  Reportedly, over 3 million people suffer from CD, many of whom remain undiagnosed. 

*It is important to speak with your doctor if you feel you are experiencing any of these uncomfortable symptoms after eating!
 

Gluten-free, and You and Me

So, is safe to go on a gluten-free diet without having celiac disease or gluten intolerance?  For a week, yes, it is safe and will not cause any serious harm to go gluten-free.  But there are some things to consider for the long term.  Gluten-free diets are usually poorly balanced and missing important nutrients such as fiber and folic acid because gluten-free alternatives are often filled with refined, low nutrient foods like flours.

Will you lose weight on this very demanding diet? Yes and no. Any weight loss experienced on this diet is most likely due a decrease in overall calorie and fat intake. By cutting out gluten you will be eliminating high-gluten containing baked goods and other products that are also high in fat.  However, there is no scientific evidence proving that replacing gluten filled products with gluten-free products that contain the same amount of calories will result in weight loss. 

Further, in most American restaurants, you will not find many gluten-free menu items.  Despite its growing popularity, this diet is not very well known, so many chefs and cooks do not understand the complexities of the diet and how to accomodate it.

The Bottom Line on Gluten-free Diets

Unless you are gluten intolerant, experiencing signs and symptoms of gluten intolerance, or have been diagnosed with celiac disease there is no significant health benefit in following a gluten-free diet, especially because there is no existing scientific evidence that links gluten-free foods to weight loss. Although it is not harmful to follow this trend, you may be missing out on important nutrients by following such a strict diet.  A gluten-free diet is not a long-term strategy for weight loss.  Stick with well-balanced meals, portion control, and exercise!

So, while the gluten-free fad is bringing more attention and insight to celiac disease, we feel that this fad diet may very well be just another great marketing scheme.

 



About Alixandra Cohen, R.D.

Graduating from Cal Poly San Luis Obispo with a Bachelors of Science in Nutrition, Alixcontinued to Central Washington University and completed the dietetic internship program in July 2009.  She also competed as a Division I scholar athlete for Cal Poly Women’s Soccer.  She currently lives in San Francisco and works as a clinical dietitian. 

The stress of the holidays it’s implications on health are myriad, and research tells us that stress managed poorly wreaks havoc on more than just your psyche.  As a result of the chemical changes that high stress levels create in the brains, it leads to poor sleep patterns, poor food choices, and a resistance to exercise.  This awful combination leads to new incarnations of the infamous “freshman 15”.

But managing stress and maintaining healthy habits and weight are really simple. 

Here are four helpful ways to manage stress during the holidays:

 

Don’t drink the cool aid to destress – alcohol might be an easy, temporary fix for stress.  But the positive effects of abstaining from alcohol certainly outweigh the benefits of drinking in both the short term and long term.  Not taking another drink means that you won’t feel the urge to indulge on excess food the next day, you won’t feel swollen or bloated, and the inner workings of your psyche will be able to sort the days’ stresses out.  And that’s not even considering the typical consequences of drinking, including feeling bloated/swollen.

 

Get out of breath - A good bout of cardiovascular exercise between twenty and thirty minutes will positively affect neurotransmitters (chemicals in the brain related to emotions and urges) that stress otherwise changes for the worse. 


 

Use those sexy muscles - Strength training stimulates the production of hormones that not only lead to burning more calories but they also increase confidence, reversing the natural effects of stress on the mind and body.  In addition to having a positive effect on how you feel, strength training and cardio also occupy time that you might otherwise be watching prime time television and/or snacking. 

 

Do the popeye thing – nutrients from veggies support your immune system, especially when stress reduces your defenses.  Fruits also help support your body’s natural defense system with nutrients not prominent among vegetables.