by Dr. Steve Feyrer-Melk

“I heard about this new berry found in the  of Costa Rica …You can lose 20 pounds in 5 days.”

“Hey, I know of a class that I can join and lose 15 pounds in 3 days.”

Reading these probably makes you think… “Awesome…I’ll try this,” or “No way, another scam.” Or maybe you said, “I work out so I can eat whatever I want.” Well, did you know that you would have to walk from San Francisco to Las Vegasto lose 15 pounds or do 1,000,000 crunches to lose 4 pounds, or run 30 marathons to lose 25 pounds. Ouch.
Unfortunately, we see diet after diet, supplement after supplement, quick fix after quick fix, miracle exercise routine after miracle exercise routine, but I hate to tell you what you probably already figured out … They DON’T WORK! The facts are the facts: 85% of people who go on a diet will gain it back in 2 years (1). Trying to exercise your way to a smaller waist size is nearly impossible and often the start of a vicious cycle that may have a negative impact on future activity levels.

“Great… Should I just give up?”

Absolutely Not! A solution is available, however, the biggest problem is found in that beautiful three-pound organ betweenyour ears. You see, when we decide we need to lose weight we have a specific weight in mind as the target. Once we attain that weight, we deem our diet successful and the journey is over. We then go back to the same behaviors that got us to there in the first place and wait it out, hoping, praying it won’t come back. But, as most have experienced, it does come back. It might take up to 2 years before we notice, but it comes back, like the old high school friend you wished you’d never see again but is now your friend on Facebook!

“Get a little closer so I can whisper in your ear…”

Attaining a healthy weight is a journey that is part of a life of health, wellness, and improved quality of life. It goes well beyond wanting to attain a certain weight. It goes to the heart of the matter, to Choices and Change!

“You can stop reading now and say you don’t want to hear this. It’s your choice”

You see, the POWER IS in the CHOICES that we make. If we truly want to make a change in our lives, if we truly want to achieve lifelong optimal health, wellness and a healthy weight, it all comes down to choices. It’s not the one cheeseburgeryou decide to have, or the busy Monday that you skip breakfast, or the brownie sundae you have for your birthday, it’s the accumulation of bad choices that compound and wreak havoc on our bodies. And make no mistake about it, not being at a healthy weight is unhealthy and can lead to significant negative health issues… However, achieving and maintaining a healthy weight has a significant positive impact on your health, well-being and quality of life. Let me say that again…achieving and maintaining a healthy weight has a significant positive impact on your health, well-being and quality of life.

“Alright Doc, now what?”

1. It’s your Choice: Forget whether or not you think you can, just ask yourself, “If I could choose optimal health, would I?” YOU make the choice for Optimal Health! YOU make the choice from within.

2. Attain a Healthy Weight: Achieve a healthy weight fast and safe and learn the habits of health during the process.

3. Live the Habits of Health: breakfast, exercise, support, low-fat meals through out the day, an individual plan for your life, consistent monitoring.

“Ok Doc, are you all talk and NO action?”

Not even close! I have spent my life in the health and wellness industry. I have constantly looked for a program that is long-term and will help America get healthy. I found the program over a year ago and have personally lived the Habits of Health ever since. I lost 35 pounds in 2 months, gained 3 pounds of muscle mass during that same time, and learned to live a higher quality of life. I now serve as a free health coach for people around the country that choose optimal health.

“It was a choice…What choice will you make?”

by Rachel Fiske

Heartburn is a common condition many have experienced, and unfortunately comes up (quite literally) all too often. Whether your symptoms are minor or major (and I will list symptoms more in detail momentarily) they are typically stemming from one root cause which is ironically and detrimentally the opposite of our commonly held conception that we have too much stomach acid. In actuality, heart burn and related symptoms are most commonly caused by too little stomach acid (Hydrochloric Acid, HCL for short), not too much! Allow me to explain…

HCL is a potent acid necessary for crucial functions like breaking down proteins into amino acids (a process called proteolysis), the assimilation of B vitamins, signaling the pancreas to release digestive enzymes, and killing off microscopic pathogens to prevent us from getting food poisoning. Our stomach environment is acidic, and should/needs to be that way in order to effectively carry out these tasks. Unless we have a gastric ulcer, the stomach is equipped with a mucosal lining meant for containing stomach acid, and we should not “feel” this natural and desirable state of acidity. So the question remains, what is happening when we do??

From the moment food enters our mouth and we start chewing it (which I hope you are all doing WELL, as this in and of itself can lead to the symptoms we are discussing), our digestive process is signaled to begin. Once chewed food enters the stomach, HCL and other digestive enzymes are waiting to begin breaking everything down and denaturing proteins, producing an end product called chyme (a delightful mixture of HCL and broken down food). Now, the problem lies in the situation where our stomach environment lacks the necessary acid to break down this food. When this happens, the following symptoms may occur:

• Burning sensation (heart burn)
• Frequent gas and belching after meals
• Feeling that food is just “sitting” in our stomach/not being digested
• Constipation and/or diarrhea
• Undigested food in stool
• Frequent food poisoning, bacterial infections, parasites
• Candida overgrowth
• Constantly cracking fingernails
• Receding gums (periodontisis)
• Multiple food sensitivities (due to undigested proteins)

Fun!!! So again, why do these things occur? Well, let’s be clear that heartburn is not a Tums deficiency! All too commonly, people use antacids to relieve their symptoms on a very regular basis, suppressing our already low HCL levels. HCL is responsible for signaling opening and closing of the lower esophageal sphincter (the valve allowing food to pass from our esophagus to our stomach) and also the opening/closing of the pyloric sphincter (valve allowing chyme to pass from the stomach to the small intestines). When we do not have enough HCL to carry out these tasks, particularly controlling the lower esophageal sphincter, stomach acid is therefore able to pass into the esophagus, which is an alkaline (non-acidic) environment. We then feel that burning sensation, and try to calm it with antacids.

SO HOW DO I KNOW IF I HAVE LOW HCL, AND WHAT CAN I DO ABOUT IT???

• First of all, you can self-administer this simple and harmless at home test with beet juice to get an idea if you are low in HCL. See below for more details.
• Use natural digestive aids like 1-2 tablespoons of raw apple cider vinegar in room temperature water OR 1-2 tbsp organic, fresh lemon juice in water 20 minutes before a meal. Another option is the use of digestive bitters.
• High carbohydrate diets (particularly refined carbs like white flour, sugar, processed breads, pastries, grains) can worsen symptoms. Stick primarily to a whole foods diet of quality protein, lots of organic vegetables and fruits, and lots of high quality saturated and unsaturated fats.
• CHEW YOUR FOOD!!!
• Relax (all the time, but especially when you eat). When our nervous system is in its sympathetic state (aka, “fight or flight” mode) we physically cannot digest foods. It is essential to be in a parasympathetic state, which does allow digestion to occur. Take 10 deep belly breaths before eating, and try your best to be sitting down, no distractions.
• If the above doesn’t work, consult a professional about supplementing for a time with HCL tablets, but not if you have or suspect having an ulcer.

AT HOME BEET JUICE TEST
This test is not 100% accurate, but can definitely give us an idea of our HCL levels. For a few consecutive days, drink about 4 ounces of fresh, pure, organic beet juice with a bit of protein. You may be able to find this at your local juice bar, or steam beets on your own, chop, and put in a blender with some water. Record what color your urine is over these days. If we have enough HCL, the red pigment (betalaine) of the beets should be neutralized and your urine will not appear pink or red.

Rachel Fiske is a Certified Holistic Nutrition Educator and Personal Trainer, and owner of Madrona Wellness. She lives in San Francisco, CA and attended school for Nutrition at Bauman College. Rachel sees clients one on one, addressing issues such as weight management, blood sugar regulation, liver detox, hormonal imbalances, weak immunity, food allergies/sensitivities, fatigue, insomnia, and digestive distress. To learn more, visit her website at: madronawellness.org. Or contact her directly: madronawellness.rachel@gmail.com, 503-459-7808.

What is paleo eating? The term is short for “Paleolithic” meaning that one is limited to foods that were only eaten during the majority of human existence. The premise behind this is that neolithic foods such as grains, legumes, dairy and refined sugars have only been consumed by humans for the last 20 percent of our existence, and that we did not evolve to eat them. The paleo diet holds that the elimination of the aforementioned foods helps us to function best. A typical paleo meal consists of a meat source, a vegetable source and a fat source. Fruit can also be included, but for people who are trying to reduce body fat, it’s best to limit fruit to one meal only. Some examples would include:

eggs
strawberries
avocado

steak
brussels sprouts sauteed in coconut oil

beef stew with celery, onions, cilantro and carrots

grilled chicken
asparagus
olive oil

You’re probably wondering what “Pretty Paleo” means. Well, I’m of the belief that no person should have to strictly adhere to their dietary rules 100% of the time. As long as things don’t get out of hand, it will be okay. The sun will still rise, night will still turn to day and you’ll still get to your goals or maintain them if you’ve already reached that point. As for me, I find myself having to eat out about two or three times a month. Since finding something 100% paleo from an outside source is rare, I use these times to indulge a bit. For me, it’s usually in the form of a little cheese or maybe a some beans.

So the choices on the list below are actually pretty decent in terms of freshness and minimally processed if at all.

Chipotle’s Burrito Bowl
Modifications: hold the rice and beans. Ask for extra fajita veggies and lettuce. I usually ask for double meat but that will depend on your caloric and protein needs.
Contains: meat (steak, chicken or pork), bell peppers, onions, lettuce, tomatoes, shredded cheese, avocado

Carl’s Jr’s Low Carb Six Dollar Burger
This is the same as their original Six Dollar Burger which is comprised of two 100% Angus beef patties but is wrapped in lettuce instead of served in a bun.
Modifications: use mustard in place of ketchup
contains: ground beef, American cheese, tomatoes, red onions, dill pickles, mustard, mayonnaise, lettuce

7-11′s Cheeseburger Bite Hot Dog
This is a ground beef and cheddar cheese formed in the shape of a hot dog frank. Despite being on the menu of a convenience store, the frank contains only beef and processed cheddar cheese, nothing more.
Modifications: hold the bun. Add chili (7-11′s chili contains no beans) and your choice of the following toppings: mustard, onions, jalapeños, tomatoes

In-N-Out’s Hamburger, Cheeseburger, Double-double or 3×3
Modifications: ask to have it made “protein style,” which is lettuce wrapped instead of on a bun. Hold the ketchup and dressing.
Contains: ground beef, American cheese, lettuce, onions, mustard, tomatoes

El Pollo Loco’s 2, 3, or 4 Piece Chicken Meal
This is non-battered, skin-on chicken that comes with two sides.
Modifications: hold the rice and tortillas, select vegetables for both of your sides
Contains: chicken, broccoli, cauliflower, carrots

Olive Garden’s Chianti Braised Short Ribs
Boneless beef short ribs slow cooked in chianti wine sauce and served with risotto and steamed vegetables.
Modifications: hold the risotto
Contains: beef, tomatoes, carrots, string beans

Indian-Pakistani Restuarants
Choose one of these meats: chicken tikka masala, lamb or chicken boti, chicken tandoori, chicken kofta, seekh kabob, chicken korma, chicken vindaloo, chicken karahi, ginger chicken
Choose one of these sides: riata salad, palak paneer (spinach), okra, bengen bhujia (eggplant)

Sushi Restaurants
Order sashimi with extra greens or a separate salad. Be sure to remove any croutons from the salad and avoid dressings that contain sugar. You can also order chicken or steak teriyaki with out the teriyaki sauce and ask for salad greens instead of rice. Feel free to enjoy the miso soup though.

Top trainer dispels common misconceptions surrounding strength training

“A Woman’s Guide to Muscle and Strength offers a scientifically sound training program that is easy to follow. A must-have in every woman’s fitness library.” –Brad Schoenfeld 2011 NSCA Personal Trainer of the Year

CHAMPAIGN, IL—Women often subscribe to fitness fads, hearsay, and offbeat diets to get fit. According to top trainer Irene McCormick, women must stop succumbing to pop culture in order to see greater strength and muscle definition. “It’s staggering the amount of misinformation that surrounds women and exercise,” says McCormick. “With respect to the myths and misinformation, it’s no wonder women are so confused regarding what they should and should not do to achieve a strong, lean, healthy body.”

In her forthcoming book, A Woman’s Guide to Muscle & Strength (Human Kinetics, February 2012), McCormick dispels five common fitness myths and explains why strength training should be a part of every woman’s fitness regimen.

1. Lifting weights creates bulky muscles. Contrary to many women’s concerns, strength training using heavy weights won’t result in a manly bodybuilder-type physique. “Men and women who train similarly have the ability to increase their muscular strength, but because women have lower levels of testosterone and fewer and smaller muscle fibers than men, they do not have the ability to increase muscle size the way men do,” McCormick says.
2. Weight loss requires more cardio and less strength training. “Many women believe it’s necessary to include cardio only when they have a weight-loss goal, but nothing could be further from the truth,” McCormick says. To lose weight, both cardiorespiratory exercise and strength training should be part of an exercise program. “Cardio exercise ups the ante on caloric expenditure and improves the health of your heart, blood vessels, brain tissues, and other vital organs,” McCormick adds.
3. Workouts must be in the fat-burning zone. Perhaps the most popular myth about aerobic exercise is that there is a specific range of heart rates in which people must exercise to burn fat as the primary fuel source. McCormick explains, “Even many cardio machines display a fat-burning zone on their panels, encouraging people to exercise in a specific heart rate range to burn fat specifically.” For losing fat (and therefore weight), what matters is the difference between the number of calories you expend and the number of calories you consume. It matters little whether the calories burned during exercise come from fat or carbohydrate.
4. Trouble spots can be specifically targeted with strength training. “Spot reduction is a mythical concept that encourages fat loss in a specific area or muscle group on the body,” McCormick says. “Fat is lost throughout the body in a pattern dependent on genetics, sex, hormones, and age.” Overall body fat must be reduced in order for you to lose fat in any particular area. Although spot reduction isn’t possible, spot training can be done to strengthen a specific muscle group through aerobic activity and resistance training.
5. Certain exercises burn more calories than others. “Just because you sweat more in a particular workout doesn’t necessarily mean that you are burning more calories than you would in another kind of workout,” says McCormick. “It is the consistency of the exercise that causes weight loss.” When you select exercises, it’s important to understand what determines how many calories a body burns during exercise and why the body obeys certain rules that dictate the magnitude of caloric expenditure. With this knowledge, you can create realistic goals with respect to fat loss, increased lean mass, and selection of exercises. “Bottom line, the harder you work, the more calories you will expend, and you have to do this on a regular basis,” McCormick adds.

“Strength training is one of the only forms of exercise that offers so many benefits to health and fitness, which makes it a solid choice of regular exercise,” McCormick says. “If anything, strength training is especially important for women because it provides maximum opportunity to control weight and achieve many other long-term benefits.”

For more information, see A Woman’s Guide to Muscle and Strength.

About the Author

Irene McCormick, MS, is a personal trainer, international presenter, author, and 25-year fitness veteran. She holds a master’s of science degree in exercise and sport science with an emphasis in physiology from Iowa State University. She holds professional certifications from NSCA-CSCS, ACE, AFAA, YogaFit, Pilates, and AEA.

She is a frequent contributor to consumer and fitness publications, including IDEA Health & Fitness Journal, Fitness Management, Shape, More, Diabetic Living, and Heart Healthy Living. Irene is on the editorial advisory board of Diabetic Living magazine and is a subject matter expert and exam writer for the American Council on Exercise.

Irene presents for IDEA, SCW, Fitness Anywhere, DCAC, Fitness Fest, the Mayo Clinic, and many regional venues. She is a TRX instructor and has been a featured presenter in several DVDs, including programs for pre- and postnatal exercise, water fitness, strength training, step, Pilates, and foam roller exercise.

by Craig Eymann, DC CMT CN

The answer in most cases is a resounding YES!. Studies now documented the largest group of people likely to get low back pain (LBP), are those with current or previous LBP! There are several factors involved in this and today topics are muscle weakness and importance of alignment. So what does a weak back have to do with it?

First let’s examine the causes of back pain: trauma, repetitive/accumulated stress and poor postural habits. These forces create a twisting pressure that compacts the vital joints of the back. When I examine a person with back pain what I clearly see is a twisted back. Most back pain presents as a tangled misalignment of the pelvis, sacrum and lower 2-3 vertebrae of the back. What my hands feel is a frozen back. The above mentioned joints are stuck, unable to move freely through the range of normal motion. This joint pressure and dysfunction of motion does generate pain, and if not corrected leads to arthritis, i.e. destruction of the joint. This type of destruction is also evident in disc injuries, loss of knee cartilage and those with hip replacements.
Are muscles involved in this?

Yes they are! Research says that muscles in the twisted area are affected as well. They have become chronically shortened or lengthened. Muscles are supportive in function, and when they are affected, the area becomes unstable! Short, tight muscles will need to be stretched. I do this with a muscle stripping technique that stretches the muscles back into shape. Muscle that are chronically lengthened have been stretched due to repetitive stress and or poor postural habits. These muscles will need to be strengthened with progressive resistance.
The fact is that the twisted back syndrome (Segmental Dysfunction), creates weak muscles! The pelvis and sacrum are the foundation of the low back foundation supporting the entire spine and upper body. Many muscles large and small attach to these structures and become weakened when chronically twisted. Imagine if the foundation of your house were to twist by 8 degrees. Inspectors would say the structural integrity of the house had been compromised, the walls could fall over at any minute (weak muscles) the plumbing may have burst (inflammation), and the electrical power shorted (vertebral subluxation). This house would be red-tagged and deemed uninhabitable. What is a twisted back to do?
As a Structural Chiropractor and Soft Tissue Physio Therapist, I evaluate, and treat these types of issues. Chiropractic care is a series of adjustments focused on releasing, unwinding and realigning twisted structures. This process is known as corrective care. Corrective care can take weeks to months to accomplish, depending on severity of your condition, and is well worth the effort. In a corrected state many people state they have greater mobility, ease of balance and a lift in energy.

Why do most people experience reoccurring back pain?

I perceive this as combination of never fully correcting the cause (i.e. getting the twist out by not doing or finishing corrective care) and never stabilizing their back by developing and strengthening their weak back muscles. How long should this take? Every case is different. I can tell you that because of my multi-disciplinary approach; adjustments, muscle stripping, foam rolling, postural re-training and focused strengthening of weak muscles, you reach the point of back stabilization much faster.
We can safely say the stronger your back and core, and better your posture, the less likely you are to injure or reinjure your back.
If you’re experiencing back pain, or have in the past, make an appointment. I will give you an extensive evaluation. In the evaluation, I check posture, measure alignment of your skeletal structure, assess pliability of your joints, and search for muscle imbalances related to your condition. If you need corrective care, I will work with you to alleviate the twisted back syndrome. By realigning structure and activating the muscles for support, you’re twisted back and LBP will soon turn around.

Work Hard and Play Harder,
Craig Eymann DC CMT CN

Dr. Craig Eymann began his Chiropractic training in 1996 I began my Chiropractic training. While in school he taught massage in the evenings. He graduated from Palmer Chiropractic University in 1999. His specialties are all musculo-skeletal injuries, spinal health and Sports Chiropractic. He has several published chiropractic articles in “On Fitness” Magazine. Injuries resolve quickly and people get on with their lives. With all of his experience in the healing professions, Chiropractic is Dr. Craig’s treatment of choice in 95% of these cases.

Signing up for a race will keep you motivated to meet your fitness goals.

by Claire Lunardoni, ACSM-CPT, USA Track & Field Level I Coach

“I’m going to get ‘fitter’ this year.”

“I’m going to lose ‘some weight.’”

“I’m going to ‘start jogging.’”

The spring is upon us with bathing suits looming on the horizon, spreading the sinking sensation that you should “do something” before beach season. The problem with all too many goals this time of year is that they are too vague. “Fitter” than what? How much weight are you going to lose and by when? After just a few steps you have “started jogging,” and what now? Choosing an event to train for can give you a specific goal to strive for as a means to reach your more subjective goals like “losing weight,” “getting more cut,” or “getting in shape.” Once you have pulled the trigger on paying an entry fee and your name is on the start list of an event, then you have accountability to get out of bed on a rainy morning or leave the house on a Saturday to do your training. Taking 8 to 12 weeks to train for an event will be enough to develop new fitness and lifestyle habits that will benefit you far beyond your first finish line.

How do I choose an event?

The first kind of challenge that most people’s imaginations default to when they are searching for a goal is to look at endurance events such as completing a 10K run, a triathlon, or your first century bike ride. These are excellent goals to have, but if the idea of endurance events doesn’t light a fire in your belly, then you can get more creative. There are all kinds of events for every sport at all levels if you look beyond marathons and triathlons. While this article focuses primarily on endurance events, I encourage you to try alternatives such as improving your max deadlift, competing in a martial arts tournement, participating in a modern dance performance, signing up for a bodybuilding competition, hiking half dome (or climbing its face), summiting Mt. Everest, participating in a figure skating competition, or swimming the English Channel.

The most important thing in choosing an event is that you choose something where both the training and the event excite you. If the idea of running doesn’t excite you, how likely will you be to get out of bed an hour earlier to do it? Also, choose an event that will develop a body type that appeals to you. For example, runners tend to be reedy and lean with little muscle mass, while bodybuilders are even leaner but maintain huge muscles.

How do I choose a distance?

Once you have chosen what sport you would like to pursue, choose an event that is far enough away that you will need to train for at least 12 weeks, but no more than 12 months. An event that is too close won’t take you long enough to make lasting changes to your fitness, habits, and appearance. An event that is too far away won’t seem urgent enough to make the hard decisions, and you will lose interest before the big day rolls around.

Next, consider your current fitness level. If you are more sedentary, shoot for a shorter-term goal, if you are fitter then you can break off a bigger bite. For example, if you have been sitting on the couch for the past 6 months, a marathon may seem like an exciting goal, but it will get daunting very quickly once you start facing 2- and 3-hour runs. Begin by training for a 5K in 3 months. If running is already a part of your routine and you would like to make the jump from a half marathon to a marathon, setting yourself the goal of running your first marathon in the next 6 months or qualifying to run the Boston Marathon in the next 12 months is a more appropriate goal. I’m not saying that the couch potato won’t someday run a marathon, but he needs to put in the time to run a 5K, then a 10K, and then a half marathon first.

But I don’t want to do a marathon/ironman.

So many would-be runners, triathletes, and cyclists drop out of endurance sports because they feel that the only accomplishments that “count” are the ones long enough to earn a finisher’s medal. Many middle distance runners try a half marathon, decide they don’t like running long, and drop out of the sport. It’s so sad! Not everyone should run marathons. Extreme distance is very hard on your body, and not everybody’s body can handle the stress. Even if you aren’t injury-prone, you may be built to run shorter distances fast and long runs may bore the hell out of you. If your body or motivation begin to crack with distance, then give yourself permission to train to run shorter distances faster rather than always running longer and longer. The same goes for other endurance sports.

I’m stumped. Give me some ideas.

Running

• Beginner: Finish a 5K (3.1 miles) or 10K (6.2 miles) in 12 weeks
• Intermediate: Finish a half marathon (13.1 miles) in 16 weeks
• Advanced: Finish a marathon or ultramarathon (usually 50K or longer) in 6 months

Cycling

• Beginner: Finish a half century (50 miles) in 12 weeks
• Intermediate: Finish a century (100 miles) in 16 weeks
• Advanced: Finish an epic hilly ride such as the California Death Ride (1600’ elevation gain over 130 miles) or the AIDS LifeCycle (545 miles over 7 days) in 6 to 12 months

Triathlon

• Beginner: Finish a sprint triathlon (distances vary by event but are usually around a 500m swim, a 12 mile bike, and a 3.1 mile run)
• Intermediate: If you prefer to go fast than go long, then aim for an Olympic distance triathlon (1500m swim, 25 mile bike, 6.2 mile run). If conquering distance whets your appetite, train to complete a half ironman.
• Expert: An Ironman (2.4 mile swim, 112 mile bike, 26.2 mile run) is an extreme achievement, but should not be taken lightly. Because of the volume of training that you will need to do, only triathletes who have at least a year of consistent triathlon training behind them should begin training for this leviathan. Leave at least one additional year to build up to your first Ironman.

Other

• Beginner: Do an urban obstacle course or join an intramural soccer leage
• Intermediate: Sign up for an obstacle course such as the Tough Mudder race, or join Crossfit and compete in every workout
• Advanced: Plan an active vacation such as a week-long point-to-point mountain biking tour or an epic backpacking trip along the Pacific Crest trail

Resources

• Trifind.com – triathlons of all distances searchable by state
• RunningintheUSA.com – search runs, trail runs, triathlons, duathlons, and relays by state
• FindaRace.org – California road races searchable by city
• Active.com – Events across several individual and team sports
• RideoftheCentury.com – directory of century bike rides searchable by state
• CalTripleCrown.com – directory of California’s double century (200-mile) rides

Claire Lunardoni is a trainer at Body Mechanix in San Francisco. She is also a USA Track & Field certified coach and an indoor cycling instructor. Claire has participated and won her category in triathlons and running races of all distances, and several long-distance cycling events. She enjoys training her clients to be fit enough to participate in any event that sparks their inspiration. She welcomes questions and comments at Claire.Lunardoni@bmfit.com.

Fitness Consultant

Jeri Jirsa is an experienced, passionate and enthusiastic certified personal trainer. Her passion for health and fitness is born from her own first-hand experiences. Having transformed herself after a weight loss of 70 pounds, she strives to help others to reach their own goals.

Health and fitness encompass more than just exercise. In addition to individualized workout routines, she will help you build the nutritional plan that best fits your particular needs. She works with clients with a large variety fitness goals ranging from general strength and cardiovascular improvement, to flexibility, post-rehabilitation conditioning, and clients looking for long-term weight loss. Routines incorporate traditional equipment such barbells and dumbbells as well as functional equipment such as medicine balls, stability balls, TRX, resistance bands, jump rope and much more. Furthermore training is an educational process, so you can understand why and how your lifestyle changes fit you personally.

Her personal understanding of fitness and of the process of self-transformation make her uniquely able to empathize with your struggles. Always emphasizing that fun can be a part of workouts, laughter and camaraderie are a part of overall experience.

Gender: Female
Experience: 1 year

Education:
Fort Lewis College, BA English Communications

Certifications:
ACE Personal Trainer
NASM Certified Personal Trainer
TRX Suspension Fitness

Training:
Pole Fitness
Pilates Reformer
Yoga

Specialties:
Fat loss
Nutritional guidance
General conditioning
Bodyweight training
Corrective exercise
Functional training
Weight management

Techniques for Fitness Motivation:
Recognition of goals accomplished
Daily food journal
Warm encouragement and positive motivation to help clients enjoy the exercise experience.
Advocates exercising outside when weather-appropriate to reinforce the fun factor.

Current Fitness Regime:
I currently workout through studying acrobatics and aerial arts. (Current apparatus- aerial silks and trapeze.) I also go on regular hikes, as well as facilitate a women’s walking group around Lake Merritt.

Favorite Activity:
Hiking
Pole Fitness/aerial arts
Acrobatics
Dance

Hobbies/Interests:
Reading
Live music events
Circus arts
Cooking
Meditation

Exercise Philosophy:
Exercise doesn’t have to be a four letter word- it can actually be fun. So find what you can enjoy about working out, and see your training hit new levels.

Fitness Consultant

Trainer Level: Advanced
Experience: 7 years

Sheena earned her Bachelor of Arts in Sports Sciences from University of the Pacific. She then pursued jobs in both Personal Training and Physical Therapy, as an Aide, before entering into the Doctor of Physical Therapy program at University of Southern California. After excelling in Anatomy, Kinesiology and Biomechanics during the first year, she decided her true calling was in the fitness industry. Prevention is the key to optimal health. We can live free of depending on too many pharmaceutical drugs and free of tension related pain through appropriate exercise and eating healthy.
With 7 years experience in coaching individuals to healthier living through exercise, Sheena’s mission is to help you create a balanced body and mind. She will help you understand how your body should move to be at its most efficient. Sheena’s resume includes coaching Division I high school softball, training professional international golfers, rehabiliation for professional athletes to active seniors, training models to new moms. Sheena is also an instructor for NESTA Personal Fitness Trainer certification workshops and teaches a cardio scuplting ballet barre class called The Booty Barre™.

Education:
Bachelor of Arts in Sports Medicine, University of the Pacific
Doctoral Studies of Physical Therapy, University of Southern California

Certifications:
NASM CPT
NESTA PFT
Booty Barre™ Instructor

Specialties:
Golf, Tennis, Baseball/Softball Strength and Power Fitness
Injury Prevention and Rehabilitation, Post-Rehabilitation
Women’s Health, Pre- and Post-Natal Fitness
Weight Loss

Techniques for Fitness Motivation:
You can do anything for 1 minute.
Pain is a result of imbalances in the kinetic chain, I can show you how to perform better.
I create workouts that are a little fun and a lot of challenge, specific to your needs and wants.

Current Fitness Regime:
Booty Barre™ and Pilates!

Favorite Activity:
Golf, Tennis, Softball

Exercise Philosophy:
Through balance we maximize our strengths. The body and mind are connected. A balanced body and a balanced mind create a body that moves strong and efficiently, flowing free of tension and pain.

What Is Olympic Weightlifting?

Contrary to its name, an Olympic Weightlifting competition doesn’t necessarily occur at the Olympics. The term “Olympic” is more of reference to the style of weightlifting and not the location of the event or its governing body.

Regardless of its location or governing body, a competition involves the performance of two lifts. The Snatch, and the Clean and Jerk. The goal of both lifts is to take a loaded barbell from the floor to an overhead position.  An overhead position is defined as the barbell being held above the head with both elbows and knees locked out and the hips fully extended. Where the two lifts differ is in the method in which this overhead position is achieved. And it should go without saying that the object of the competition is to lift the most amount of weight of all the competitors.

The Clean and Jerk is a two-part lift in which the barbell is pulled up and rested on the shoulders while still maintaining contact with the hands (cleaned). Then the lifter aggressively pushes it overhead while simultaneously lowering himself under the bar a few inches (jerk). From here, the lifter stands upright and waits for the judges’ “good lift” signal. In the Snatch, the bar is held with a much wider grip and is brought from the floor to overhead in one movement. Each lifter has 3 chances to perform both lifts. At the end of the competition there are three winners for each weight class, heaviest weight snatched, heaviest weight clean-and-jerk, and heaviest combined total of both lifts.

See a slow motion video of the Clean and Jerk

See a slow motion video of the Snatch

How To Get Started:

1. Assess your strength level. Though most anyone can start, a reasonable amount of strength and proficiency in the basic barbell movements is required before attempting to learn the Olympic lifts or their accessory lifts.  You should be able to do the following for one repetition:

-squat a barbell that weighs at least 75% of your bodyweight.

-lift a barbell that weighs at least 75% of your bodyweight off of the ground.

-lift a barbell that weighs at least 50% of your bodyweight from your shoulders to an on overhead position.

If you don’t meet these conditions hire a competent trainer that can help you reach the above outlined numbers. Your other option is to follow one of the many tried and true beginner strength programs. These programs consist usually of a three-day-per-week, full body, compound-movement-oriented routine.  Some examples would be:

Bill Star 5×5

Stronglifts 5×5

Practical Programming for Strength Training

2. The next step is get the proper footwear. This is crucial because shoes that are specifically designed for Olympic weightlifting have soles that are hard and non-cushioned and will provide an nice, stable base under your feet. This is necessary because the force that’s applied from your foot into your shoe sole needs to be transferred into the ground. If you’re wearing running shoes that are designed to absorb impact, you’ll get the opposite effect. The force will absorb into the sole and you’ll have to produce MORE force from your feet to get the same effect. Also, it’s an unstable surface for your foot which can cause injury under heavy weight.

3. The next step is to find some outside coaching. One-on-one coaching is best but group coaching is sufficient if it fits your budget better.  A good place to start is to simply search Google for “Olympic Weightlifting Coach in (your city or metropolitan area)”.  Do your research and don’t just select the first option that the search engine returns. Check their credentials/certifications, years of experience coaching and testimonials. A certification from USA Weightlifting for example is a reputable one. There are also very competent Olympic lifting coaches at many of the CrossFit gyms, but as said before, do your research on the coach. I found my current coach at the CrossFit gym that I was a member of but she was competing and coaching Olympic lifting well before she started CrossFit.  This is not to say that a CrossFit coach who later studied Olympic lifting can’t be a competent coach but as I said before, do your research.

4. The next step is to train until you are good enough to compete. You obviously won’t be competing in the Olympics or any international or even national meets any time soon but with the right coaching, practice, diet and dedication, qualifying for a local meet should be well within most people’s grasps. In order for this to happen, you must maintain some sort of relationship with your coach.  In a perfect world, every weightlifting session would be under the supervision of your coach but that’s obviously not feasible for everyone. But at the same time, one session a month with your coach won’t get you to competition level either. Find what works for you and stick with it.

5. The final step, enter a competition. If your coach doesn’t already know, you should inform him or her of your desire to compete. He or she will be able to direct you to the next local meet. If for some reason your coach can’t give you any insight, search the internet for an LWC or a Local Weightlifting Committee in your area.

I bet you didn’t think it was that simple right? Well you’re right it’s not simple. But it IS doable. Now that I’ve described it all to you, take a look at the videos below of some actual competitions.

2000 Summer Olympics in Sidney, Australia: Men’s 69kg weight class Clean and Jerk

2003 World Weightlifting Championships in Vancouver: Women\’s 69kg Snatch