Archive | May, 2010

Different Fat: Satiety the same

26 May

Fat all the same for stopping hunger pangs: Study

Type of carbs influences saturated fat’s heart attack link

21 May

Finally a study shows this…

As Seen in the Los Altos Town Crier – Lifestyle modifications key to preventing heart disease

20 May

Los Altos Town Crier – Lifestyle modifications key to preventing heart disease.

Please share your thoughts and for more information, join us at FIT for Part 2 of our Anti-Aging Lecture Series, June 1 at 7:30 p.m.

Young at Heart featuring Cate Collings, M.D. discussing women and heart disease, including:

• The cardiovascular system and how it works.

• Signs and symptoms of a heart attack.

• Risk factors – controllable and uncontrollable.

• Ways to lower your risk and protect your heart.

Beta-Alanine and Sub-Max Endurance Performance

20 May

May not be as good as the hype once suggested, but the research is clearly still very young.

Holly’s Story

17 May

1st Year Survivor

I have had the pleasure of working with Holly on her journey back to wellness since December 2009. She is an extraordinary woman with a tremendous capacity to give.  Here is her story in her words.

Holly’s Story

Last June, I was diagnosed with Stage IIA Breast Cancer, and just like that my entire world was turned upside down.  My treatments spanned about six months and included surgery, chemotherapy, and radiation. When I was just about finished with the invasive treatments, an option was presented to participate in a three-year experimental bone drug treatment program. My first reaction was “No way! Are you kidding me? After all that, you want me to volunteer to be infused with more drugs, and experience serious side effects for three years with no guaranteed outcome?!?” I was really scared and I was really tired.
“Whatever it takes, whatever I can do…”
But, then I thought of all the women that came before me and participated in clinical trials so I could receive the care and survival probability that I did. I thought about the 190,000 women in the U.S. who will be diagnosed with Breast Cancer this year, and the 40,000 women and 440 men who will die from it.  I then thought, “Whatever it takes, whatever I can do for the cause, for the fight, to end this disease.” And so I volunteered.
“I am not walking alone.”
It is with that spirit I am participating in the Avon Walk for Breast Cancer taking place in San Francisco the weekend of July 10th.  Just like with fighting cancer, I am not walking alone; my mother, my aunt, a family friend, and my dear friend and colleague will join me.  We have all committed to raise the minimum of $1800 for this cause.  During this journey, we will be thinking of those who have lost the battle and of those who fight fearlessly every day. Victory for us will be crossing the finish line and surpassing our fundraising goals, and we hope you will join us. Please take this opportunity to honor the women close to you by donating to the cause. There is no amount too small – every dollar really does help.
You can make a donation online by visiting my webpage on (select “San Francisco” and then type in my name, Holly Marshall), or you can give me a check made out to “Avon Walk for Breast Cancer” when you see me in the gym, and I will make sure it gets to the right place.  I thank you, from the bottom of my heart, for your support and encouragement.  When we hit the road, we’ll know that you were a special part of our journey and of the journey of so many others.  Please feel free to contact me with any questions or for more information at

Holly Marshall, 1st Year Survivor

Client of the Month – Gwen D’Antoni

12 May

Age: 65 years young

FIT Member since: March, 2008 – Happy 2-year Anniversary!

Goals upon starting at FIT:

  1. Strengthen Core to eliminate back and neck pain
  2. Stay off anti-inflamatories
  3. Increase flexibility
  4. Workout once per week on a consistent basis

Results upon dedication to workouts at FIT

  1. Can execute more advanced movements including loaded back squats, deadlifts, clean and jerks,  loaded walking lunges, and planks.  Back pain has been reduced to being a result of too much bending over (incorrectly) while gardening.
  2. Only in extreme cases does she take these – – such as too many days in a row of holding the grand-babies or not getting enough sleep.
  3. Can complete box squats and body weight squats down to a 12 inch box versus starting on a 16 inch box with limited range-of-motion and volume.
  4. Gwen works out twice per week with her group (and Analisa), a third day in the gym of interval training on her own, and includes long walks and gardening/landscaping duties with her husband at least 2-3 days per week.  Whooo! So much for only one time per week.


Personal Records:

  1. Push-ups: 4×10 with bar height on pin #5 (started on pin #8 for 3×8)
  2. Pull-Ups: 3 reps with 64lbs of assistance (started with 5 reps with 120 lbs of assistance

Key’s to Gwen’s success:

Gwen has been able to open up her mind to variations of movements that she was not used to in a new environment.  She has been dedicated to completing her homework exercises, including her core work (dying bugs, bridging, planks) and body weight squats.  She is also active at least an hour per day outside of the gym and includes brisk walking, step-ups, and chasing her grandkids around the house!  Gwen wanted to feel better, so she continues to make a conscious effort to move efficiently, safely, and correctly, especially outside of the gym.  Thank you for your hard work Gwen!

As seen in the “All Things FIT” Column by Tracey Downing – FIT – Los Altos Town Crier

12 May

Los Altos Town Crier – Today’s senior population younger than ever.

I am very excited to announce that FIT has been offered a regularly appearing column in our local newspaper, the Town Crier.  Look out for the next column about heart disease prevention to be published May 19th.

Sucralose does not promote weight gain: Human study

12 May

Bad Girls vs. Bad Boys Open 2010

11 May

Last chance qualifier for 2010 National School Age Championships

Competition Schedule

School age Girls…. 8:00 –   9:00 AM 10:00 AM
School age Boys…. 9:30 – 10:30 AM 11:30 PM
BAD GIRLS 11:00 –   12:00 PM 1:00 PM
BAD BOYS 2:00 –   3:00 PM 4:00 PM

Entry Fees: School Age Qualifier $20 (sanctioned event by USAW)

Bad Girls & Bad Boys $40 (Limited to 20 Bad Boys & 20 Bad girls)

Lifts:                           The Snatch and the Clean and Jerk.

Awards:            1st, 2nd 3rd, 4th & 5th for Bad Girls and Bad Boys

Placing will be ranked on percentage of weight classes of the National weightlifting championships!!.


ELIGIBITY: Open to all levels, No USAW membership required, unless you are lifting in the

School Age Session

Rules: Following Close you USAW Rules, Lifting suits are preferred but not required.


Where: Focused Individual Training (FIT)
600 Rancho Shopping Center
Los Altos, CA 94022

Directors: Dave Corbin        650 823 1124     email:

Rob Earwicker   831 234 8096     email:


Physical Activity and Sport

5 May

Back when we all went to school, physical education was a mandatory component of our education.  While that is not the case today, which saddens me on a number of levels thatI’ll address in a moment, I’m not sure it’s an entirely bad thing.  The physical education we received was, to my memory anyway, largely sport-related. . . badminton, softball, kickball. . . and there were always kids that did really well and others not so much.  This is true of all subjects and is what makes us a diverse and thriving population; some are inclined artistically, some mathematically, etc.  As we move through school and into life, we naturally gravitate towards our areas of interest, which again, is a good thing.  Trouble may come, however, when we gravitate too far from the areas that don’t come as naturally or aren’t as interesting, especially, to my bias, when it comes to physical activity.

What was your experience in phys ed?  Was it fun and stress relieving?  Was it anxiety producing and isolating?  My hypothesis is that the experiences children have with physical activity shape their relationship to physical activity as adults.  Those that felt uncomfortable, uncoordinated or otherwise out of place are likely to have a negative association with physical activity for ever more, making it that much harder to participate in when it’s no longer ‘mandatory’.

Today, physical activity is being de-emphasized in school due to budget.  The funny thing about that is that funding is often tied to academic performance and every study I have ever read links physical activity to improved academic performance.  Additionally, and please excuse the preachiness here, school is about more than the required content, it is about learning the social and life skills necessary to lead a healthy and productive life.  One might argue that kids are encouraged to participate in sport, which is all well and good, but in addition to my statement above about the less athletically inclined, participation in sport has become a ‘necessity’ to look ‘well-rounded’ and not the release that it once was.   The message to our children is that taking care of their self is less important than how they perform, that managing stress is something that you ‘get around to’ after you’ve done the ‘really’ important work of the day.  What price will they and society in general pay for this in the future?  We are the people setting the priorities so the real question here is, how do we prioritize physical activity in our lives?  How can we set a better example for the next generation to follow?