October 2017 – Katy Wright

Castro Valley Fitness – Member of the Month

October 2017

It is our pleasure to recognize Katy Wright as our Member of the Month.

Katy has been a member of Castro Valley Fitness for 5 years. She started with personal training and then moved to Bootcamp. She likes starting her day with exercise and enjoys the larger group of people. We can count on Katy to keep the group laughing.

Since joining CVF she finds that she has improved her consistency, her strength and is able to bounce back from minor injuries faster. The low key, family friendly, and personal touch keeps her coming back each day at 6 a.m.!

Her advice is to not give up – you’ll see results.

The three words that sum up Katy’s experience at CVF are “positive, happy and challenging.”

What The Heck Am I Talking About?

At our gym there are certain cues that we give on a pretty regular basis. I was having a conversation with one of our members, Steve Tirado, and he brought up that there may be some confusion with what some of them mean and what we are looking for people to do when we say them.

In this video series we’re going to be covering some of those cues, what they mean and what we are looking for concerning them. First up is “Chest Up!”

 

 

What One Thing Can Improve Everything?

What if I were to tell you that there was one kind of exercise that improved all others? That there was one thing you could work on that would help you lose weight, get stronger, move better, feel less pain, improve your flexibility and improve your mobility?

Well, there is!!

strength training

Strength training!

Yes, strength training can do all of that!

The mistake people make is that they think strength training has to look like this.

Well it doesn’t. It can look like this.

strength training

Or this.

strength training

Or this.

strength training

OK, maybe not this last one but she’s so cute!!!!

Anyway, what I’m trying to say is that strength training can and should be adaptable to anyone, no matter what your condition or goals! In the strength training module of our Clearing the Confusion video series I talk about our Foundational Five exercises and how the value lies in the movement themselves, not the tools used to perform them. That may be a little confusing so let me give you an example.

Let’s take another look at some pictures I showed you above.strength trainingNow, it may look like these people are doing completely different things, but in reality they are doing the same thing! They’re just using different tools. Blaine, the guy on the right, is using a barbell and approximtely 950 pounds of weight. Katy, on the left, is using a kettlebell and approximately 18 pounds of weight.

Strength training should be challenging but that is relative. What is challenging to one person may not be to another and vice versa, but as long as what you are doing IS challenging you can get the same benefit from it!

strength training

What I’m trying to say is that strength training can help you! You may not think so, but here is the deal. If you can

  • Stand up and sit down you can Squat
  • Go up one stair you can do Step-ups
  • Pick something up you can Deadlift
  • Walk you can do Carries

These are only a few examples but I hope you can see what I’m saying. Anyone can do this and anyone can get all sorts of benefits from it. Here are some of them:

  • Improved strength
  • Improved body composition
  • Improved bone density, which is incredibly important for women
  • Improved mental state
  • Improved posture
  • Improved athletic performance
  • Improved immune function
  • Improved joint strength
  • Improved joint function
  • Improved mobility
  • Improved range of motion
  • Improved stability
  • Improved flexibility
  • Improved metabolism
  • Improved nutritional partitioning
  • Improved cardiovascular conditioning
  • Improved daily life function

For all of these reasons we really emphasize resistance training at Castro Valley Fitness.

I hope I was able to help you figure a few things out. Let me know what you think!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS

Castro Valley Fitness
2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

Does All the Information About Fitness and Nutrition Confuse You?
Check Out My Free “Clearing The Confusion” video course!
Clearing The Confusion <===CLICK HERE

 

 

 

 

 

Just Say No!

I was having a great conversation with one of our members a few weeks ago. She’d been having some trouble with consistency in getting to the gym.

I asked her a question. “Would the things that are getting in your way really be that much worse if you took just an hour to get a workout in?”

I’ve said this many many times before, but the number one most important thing when it comes to getting results is consistency. WITHOUT CONSISTENCY NOTHING ELSE MATTERS!! Do I need to say that again?

WITHOUT CONSISTENCY NOTHING ELSE MATTERS!!

This is why I am on a campaign to get you to “Just Say No!”

consistency

What do I mean? I mean put your workout time on your schedule and JUST SAY NO to anything that would mean missing it. I guarantee you that the world will go on if you take an hour to yourself.

Listen, I know that things are crazy out there. We all have 1000 things that are screaming for our attention every second of every day. I know how hard it can be to balance all of it out. I also know that these things are not going anywhere, and that even though we are absolutely convinced that it will all fall apart if we step away for one second…..

 

 

it won’t.

 

 

So I ask you to just try it this week. Pretty please for me?

consistency

Put your workouts on your schedule and just do them. Whatever you have going on forget about it and go. See what happens.

I’m guessing that what happens is that you wind up feeling pretty good about doing something positive for yourself.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness @ 2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

 

 

Are You Confused?

A few months ago I sat down with some of our members to talk about how they felt about the “fitness industry”.

Every one of them told me the same thing. They found it incredibly confusing.

They didn’t see people who were like them. They didn’t find information that related to their needs.

Probably not us

They did find people who were trying to scare them into buying some supplement, going on some crazy diet and generally making things seem really, really complicated and hard.

Not A Healthy Diet Option

This is the thing I absolutely HATE the most about the fitness industry!! To help people out I decided to put together a FREE series that will clear things up and help you focus on what really matters. (Hint: Simple is better.)

We’re calling it the “Clearing the Confusion” video series. There are four videos:

  1. Mindset
  2. Nutrition
  3. Resistance Training
  4. Cardio

This series is completely FREE! All you need to do is click here:

Clearing The Confusion

or email me your name and email address (email me at mitch@castrovalleyfitness.com) and I’ll get them right to you. Please share this with any of your friends who may need some help.

I know this can help you feel more confident about your fitness and nutrition!

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

 

August 2017 – Mimi Albert

Castro Valley Fitness – Member of the Month

August 2017

It is our pleasure to recognize Mimi Albert as our Member of the Month.

Mimi has been a member of Castro Valley Fitness for 3 years. If she isn’t at the gym, she is running. She is an avid runner with multiple marathons under her belt. She wanted to find a gym where she could insure her form was correct, had a good variety and would build her strength.

Since joining CVF she finds that she can run hills faster and easier. She does a lot of trail running and finds that her agility has improved too.

Mimi finds CVF a place where we get down to the basics with common sense and no gimmicks.

Her advice is to be consistent — the more you put into your workouts, the more you will get out of them.

The three words that sum up Mimi’s experience at CVF are “therapeutic, rewarding and results.”

July 2017 – Monic Coates

Castro Valley Fitness – Member of the Month

July 2017

It is our pleasure to recognize Monic Coates as our Member of the Month.

Monic has been a member of CV Fitness for 3 years and finds the small group training sessions attractive. Along with her training sessions, she likes to run too.

She has found the most improvement in her strength, attitude, and her physical appearance.   She has also found an increased endurance with her running. Monic has been on a weight loss journey that has seen great success – 55 lbs in 8 months!

She finds CV Fitness not to be the typical gym. Clients get more one on one attention. It is a safe place with an incredible sense of community. It doesn’t matter which training session you attend, you will see people of all ages where everyone is friendly, helpful and encouraging.

Her advice is not to get discouraged and don’t compare yourself to others. It’s a progression and don’t be afraid to try new things.

The three words that sum up Monic’s experience at CV Fitness are “positive, challenge and enjoyment.”

It is our pleasure to recognize Monic Coates as our Member of the Month.

Monic has been a member of CV Fitness for 3 years and finds the small group training sessions attractive. Along with her training sessions, she likes to run too.

She has found the most improvement in her strength, attitude, and her physical appearance.   She has also found an increased endurance with her running. Monic has been on a weight loss journey that has seen great success – 55 lbs in 8 months!

She finds CV Fitness not to be the typical gym. Clients get more one on one attention. It is a safe place with an incredible sense of community. It doesn’t matter which training session you attend, you will see people of all ages where everyone is friendly, helpful and encouraging.

Her advice is not to get discouraged and don’t compare yourself to others. It’s a progression and don’t be afraid to try new things.

The three words that sum up Monic’s experience at CV Fitness are “positive, challenge and enjoyment.”

June 2017 – Lisa Hager

Mitch Rothbardt Fitness – Member of the Month

June 2017

It is our pleasure to recognize Lisa Hager as our Member of the Month.

Lisa has been a member of Mitch Rothbardt Fitness for 2+ years. She found MR Fitness through a lot of research. She wanted to find a place where she would feel comfortable and be held accountable.

She has found the most improvement in her muscle tone, stability, mobility with less pain in her joints and improved overall health – her cholesterol is lower too!

She finds MR Fitness to be a safe and fun environment. Members are pushed to their individual strengths to overcome their weaknesses. It is a very supportive place that feels like family.

Her advice is to listen to your trainer – what you put into it is what you’ll get out of it. She also encourages members to do your workout regardless of how tired you are. You’ll feel better after.

The three words that sum up Lisa’s experience at MR Fitness are “happiness, fitness and family.”

May 2017 – Jim Gomes

Mitch Rothbardt Fitness – Member of the Month

May 2017

It is our pleasure to recognize Jim Gomes as our Member of the Month.

Jim has been a member of Mitch Rothbardt Fitness for almost four years.

He originally joined because he wanted to exercise regularly. He has seen his balance improve which he attributes to being stronger. He has become more focused on regular exercise and eating well. He is in better shape and has more stamina.

He likes that the focus in on each person and what they need. The workouts are tailored for the individual even if that person has an injury. The workouts are adjusted to work around the injury. This is not a “one size fits all’ gym.

His advice is “to be consistent and listen to Mitch. If you are having a problem with your workout, tell Mitch and he’ll adjust it.”

He has met several really nice people and enjoys the gym community including the Friday Morning Coffee group.

The three words that sum up Jim’s experience at MR Fitness are “fun, friendly and beneficial.”

March 2017 – Joan Leavitt

Mitch Rothbardt Fitness – Client of the Month

March 2017

                            Joan Leavitt

It is our pleasure to recognize Joan Leavitt as our client of the month.

Joan has been a member of Mitch Rothbardt Fitness for two years. She brings a smile and positive attitude to every workout.

Since she joined MR Fitness she has seen improvement in her strength, flexibility, techniques and form.

She has found that MR. Fitness offers an opportunity for physical improvement, based on the guidance of a very knowledgeable and experienced trainer who communicates well with his clients.

Her advice to new clients: “Be open to trying all the exercises offered to you (including foam rolling).”

When asked what three words would describe her experience at MR Fitness, she said challenging, worthwhile and fun.