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Spring Break Fitness Camp

25 Mar

Get your kids involved in some fun physical activity during their Spring Break.  This camp will offer energetic exercises that promote coordination, balance and confidence.  Some examples of activities include: active warm-ups, quick foot ladder drills, and basic body weight exercises. To sign up, or for additional information, please contact FIT at 650-947-9831 or email Kevin English at

Spring Break Fitness Camp is offered to children grades 1st through 5th.
Class size is limited and advance sign up is required.
Registration deadline is Friday April 8th.

Camp Sessions:
Monday            4/11   12pm-1pm

Wednesday      4/13   12pm-1pm

Thursday          4/14   12pm-1pm

Cost: $15 per child per class

Location: FIT 600 Fremont Ave (Rancho Shopping Center) Los Altos

From the Kitchen of Kevin English

9 Mar

What’s for dinner?

Dinner Menu

Grilled Pork Chops with Ancho Chili Coffee Rub
Gourmet Brussel Sprouts
Mixed Green Salad with sliced pears, golden raisins and toasted pecans.

RECIPE: Gourmet Brussel Sprouts

This recipe has converted more than one person who has said “I hate Brussel Sprouts”


2 pounds Brussel Sprouts, trimmed and halved
1/2 cup drained brined capers
1/3 cup extra virgin olive oil
2 garlic cloves, minced
3 oil packed anchovy fillets, finely chopped
1/2 to 3/4 tsp.  red chile flakes
1/2 lemon


  • Bring a large pot of salted water to a boil.  Add brussel sprout and cook just until tender and bright green, about 5 minutes.  Drain and set aside.
  • Meanwhile, blot capers on a paper towel. Heat oil in large frying pan over high heat.  Add capers and cook, stirring carefully (mixture will splatter), until capers start to open and are brown and crisp, about 5 minutes.  With a slotted spoon, transfer capers to a paper towel to drain.
  • Add garlic and anchovies to pan and cook until fragrant, about 1 minute.  Add brussel sprouts and chile flakes and stir to coat with oil.  Cook, stirring occasionally, until starting to brown, about 5 minutes.  Transfer to a serving plate and sprinkle with capers and a squeeze of lemon.
  • I usually chop bacon or pancetta and saute until crisp, remove to paper towel to drain, and use some of the grease with the olive oil to saute the garlic and anchovies.  Then add the bacon/pancetta pieces at the end along with the capers.

Body Fat and Hydrostatic Weighing

10 Feb

With our first of four hydrostatic weighing body composition assessments scheduled, the first taking place on Feb. 5th, some of you may be wondering the purpose for these numbers.  As stated in our Event Blast, body composition is a measurement of fat to lean mass (bones, connective tissue, muscle, organ). While bone, connective tissue and organ weight will remain constant the ratio of lean mass to fat mass can change, which is the ultimate goal.  There are numerous health benefits to decreasing body fat, such as reducing the risk of heart disease and diabetes, as well as contributing to better joint health.

There is some discrepancy as to what is considered the ideal body fat percentage, but the overall consensus between heath organizations is the following 5 categories:

Essential Fat is described as the fat needed for the body to function both physically and psychologically without adverse affects.  The Athletes category describes people who routinely engage in sport activities at a high-level either professionally or as an amateur.  The Fitness or healthy levels category describes those who engage in physical activity and exercise on a regular basis.  The Average category is based on the general population.  And the Obese category describes those who run the greatest risk of potential health issues.

While decreases in body fat generally don’t occur rapidly, even a 1% decrease in body fat can have a positive impact on health. Which is why knowing your body fat percent, and where you fall on the chart, can be key to improving your health and helping you create realistic weight loss goals.  Studies have suggested creating goals that are measureable and planned have a greater likely hood for success.  Additionally, checking your goal progress with scheduled measurements for 3, 6 or 9 months will let you know if what you are doing is indeed paying off, or if your action plan needs to be re-evaluated.  If you are considering a weight loss program, get measured. Set a body composition goal and create an action plan to reduce your body fat and improve your lean mass. Your body will thank you.

Stability and Mobility: Keys to the Proper Golf Swing.

11 Jan

Stability: The ability of the body to remain unchanged or aligned in the presence of external forces or changes.

Mobility: The ability of the body to perform movement.

These two words are the key to developing a proper golf swing.  During the golf swing your body is continually changing from a stable joint to a mobile joint.  These changes are what help provide the mechanics for the best golf swing.  Stability and Mobility can also be classified as strength and flexibility, which is why making sure you are both strong and flexible will not only improve your golf swing and score, but will also lessen the likely hood of injury.

An exercise to improve strength and flexibility:

The lunge stance with rotation is one of many exercises that can be performed using cable machines.  In this exercise, instability is created with a lunge stance, and trying to maintain that position while performing trunk mobility helps improve stability.  If you don’t have the stability to get into a lunge stance immediately, start by putting your feet into a wide squat stance and work yourself into the lunge position.  Check this link for a video of the movement.

Blood Drive at FIT

6 Dec

Please join us in helping to save lives.

FIT, in partnership with Rancho Shopping Center, will be hosting a Mobile Blood Drive on Friday, December 17th.  The mobile blood bus from Stanford Blood Center will be parked near the Rancho 76 gas station from 10AM to 2PM in the Rancho Shopping Center.  Appointments can be scheduled online or drop in.   For more information, please contact the Stanford Blood Center or Kevin English

Note: Ideally, no workouts for 24 hours after donating.

INVIGORATE and ENJOY Your Golf Game.

13 Oct

Golf is a game that requires strength, flexibility, stamina, and a mental steel trap. Knowing that golf requires these attributes and obtaining them are quite different.  For individuals who have the game of golf nailed down, we call them professionals.  The rest of us are out there to enjoy nature, get some exercise, hang out with friends, and have fun!  Now, I would be willing to bet that a number of golfers start a round without having done much more of a warm up other than tie their shoes.  A proper warm up is important to both invigorating and enjoying your golf game whether you walk or ride in a cart.  The physical demands of the golf swing are stressful.  The benefits of a proper warm up allow you to: a) be at peak performance from the first hole, and b) lessen the potential for injury.  You do not need to spend 30 minutes prior to your tee time warming up; here are some simple exercises that can be done in less than 5 minutes.

•    Leg swings – use your club, a post, cart or a tree to stabilize and assist you.  Move the leg forward and backward increasing your range of motion as you start to loosen up.  Click here to view the movement.

•    Lateral or side-to-side leg swings – face your club/cart, etc., and swing the leg in front of your body, side to side, increasing range of motion and speed as you warm up.  Click here to view the movement.

•    Upper body exercises – start by holding your driver or adjustable ball retriever at opposite ends.  With straight arms move club from waist, to above head, to behind body as far as comfortable.  Bring the club back to the front and repeat the movement.  Try to increase the range of motion behind the head each time.

•    Figure 8 movements – starting with the club in front of the body and move it around the head, behind the body, back around the head and back to your starting position.  Repeat the movement working on fluidity of motion.  Repeat the same movement in the opposite direction.

•    Lastly, hold the club overhead and perform a squat movement.  Try to keep the club in a fixed position and squat as low as possible.  Perform these exercises for 10-15 repetitions.

The next phase to invigorating and enjoying your golf game is just that, to ENJOY it.  While there are some serious golfers looking to take the title of every round, many of us are weekend warriors, or once or twice a week players.  Trying your hardest and becoming a better player are positive goals.  However, become really good at something you only do once a week generally doesn’t happen.  When a few bad shots ruin a person’s round, and they become that person you don’t want to be around, words flying everywhere not to mention the occasional club hurling through the air, it takes the fun out of the game.

We all know the effects of stress in our life; stress on the golf course is no different.  Don’t let bad shots affect your golf game and the others around you. Be focused, concentrate on the shot at hand and do the best you can.  Also, slow down a bit.  Take in and enjoy your surroundings.  If you hit a bad shot try to get it out of your mind so it doesn’t influence your subsequent shot.  Individuals that seem to be in control, who are not stressed, and appear to be enjoying what they are doing are the ones who walk away from the activity wanting to come back again.  Remember golf is a game, so enjoy it.