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Avon Breast Cancer Walk in San Francisco

1 Aug

The Avon Breast Cancer Walk was held in San Francisco on July 9th and 10th. Ruth Patterson and Paula Rini, both members at FIT, attended.

We walked a marathon on Saturday and a little over a half-marathon on Sunday, completing a total of 42 miles and raising over $10,000.  It was an inspiring and emotionally empowering event, and one we were
proud to be a part of.

We couldn’t have asked for a more beautiful walk through San Francisco: starting along the waterfront, winding through downtown, North Beach and Pacific Heights, and then crossing the Golden Gate Bridge.
Our lunch stop was Fort Baker at the base of the bridge; although chilly and windy, the views back to the city were spectacular.  Finishing lunch, the course took us through Sausalito and along Richardson Bay to Mill Valley and Corte Madera.  All along the way we were cheered on by the sweep vans, bicycle police in pink polo shirts (with boom boxes strapped on the bikes), and volunteers on motorcycles sporting pink wigs or tutus.  It was a joyful and celebratory atmosphere.  The walkers felt so appreciated, especially when residents along the route came out to offer us fresh strawberries or small chocolates to boost our energy.

Through this amazing event, more than 4.2 million dollars was raised for the Avon Foundation.  These donations will go toward medical treatments for women and men diagnosed with breast cancer, as well as research to help find a cure.

Paula Rini

Things I got from the Avon Walk:

By Ruth Patterson

  • A wonderful gift for my mom – 90 years old and doesn’t want things – doing this walk in my mom’s honor really meant a lot more to her than any physical gift. She talks about it all the time!
  • Appreciation for my family and friends – so supportive
  • Amazement  at the widespread impact of breast cancer on so many lives – a new diagnosis every 3 minutes is sobering
  • Hope for the research and steps taken to fight the disease
  • Admiration –  for the courage and determination of so many survivors and current patients
  • Thankfulness for my own good health and fitness
  • An uplifting experience with my awesome friend Paula
  • Another example of how great a trainer Danielle is! (we were SO prepared)

and…

  • My “Fight Like a Girl” T-shirts from FIT – worn on the walk

It is not too late to donate if this is a cause you want to support:
http://info.avonfoundation.org/site/TR/Walk/SanFrancisco?px=4294836&pg=personal&fr_id=2050

Don’t Choke! Learn How To Speak Anywhere and To Anyone

15 Jun

When: Tonight @ 6:30pm to 8:30pm

Where: FIT

Presented By: Lauren Velasco

Lauren Velasco was raised locally – a graduate of Gunn High School and Stanford University. Her undergraduate years were spent at Bates College in Maine, where she competed on the national and international speech and debate circuits, and graduated with Highest Honors in Rhetoric. She and her debate partner were ranked #4 in the United States, and were selected to compete in three North American and two World Debate Championships. Lauren also competed in the World Individual Speech Championship and participated in the World Summit on Women in Debate. She has independently produced five documentary films and videos, three of which have been shown on television and featured in local, national and international film festivals. While a Communication graduate student at Stanford, she served as Interim Director of the Women’s Center and taught Public Speaking in Stanford’s Technical Communication Program. Also a licensed disc jockey, Lauren has been a full-time member of the Communication Studies faculty at Foothill College since 2000. She is the founder and coach of Foothill’s award-winning Speech and Debate Team, and offers private workshops and tutoring, as time permits.

WattBike Class – Come Spin with Us

31 May

Fit is happy to introduce the WattBike!

FIT is offering a complimentary WattBike Class featuring Taylor Tolleson, FIT’s in-house Pro Cyclist.

When: Thursday June 2nd @ 6:30-8:00PM.

Where: FIT 600 Freemont Ave, Los Altos CA, 94024

Reserve Your Spot today! Call 650-947-9831 begin_of_the_skype_highlighting            650-947-9831      end_of_the_skype_highlighting

The WattBike

18 May

FIT is happy to welcome, what FIT founder Thom Downing says is, “the most dynamic, functional and smart piece of metabolic conditioning equipment to come onto the fitness scene since the Concept2 rower in 1976”, the WattBike.

FIT will be offering a free clinic on the WattBike, featuring FIT’s in-house Pro cyclist, Taylor Tolleson on June 2nd from 630-8pm at FIT.  Free spin scans will be given so come prepared to ride!

The WattBike was developed over 7 years and is the world’s first affordable indoor bike that accurately measures power (Watts). It has a unique, patented measurement system and ground-breaking software.

Launched in 2008, the machine was signed off by the English Institute of Sport as being accurate, and is now fully integrated into British Cycling’s Whole Sport Plan at all levels from performance through to participation. It is the first indoor bike that has ever been endorsed by British Cycling and it is now used as their frontline Talent ID screening tool.

Key features that make the machine stand out from others include the fact that it feels like ‘real’ cycling – on the flat and climbing – and it delivers accurate, repeatable and comparable results. The bike can be used for rehabilitation, general fitness, high level training, scientific testing, cross-training and competition.

It features a unique ‘polar display’ that provides immediate feedback on the cyclist’s technique and all bikes are factory calibrated identically, allowing them to be linked together for accurate racing. It delivers a new level of depth and accuracy of data all of which can be viewed in real time and saved for later analysis.

At one extreme, it is an exercise bike, and at the other, it’s a highly sophisticated sports science analysis bike, making it suitable for everyone from recreational cyclists through to Olympic champions.

The Wattbike provides safe, 24/7 gym use and can be used for regular exercise, group exercise or competitions in gyms across the UK. It is also available to buy for the home and offers a great alternative to a turbo trainer or an upright bike.

Beyond cycling, the Wattbike has broader appeal. It is a superb cross-training and talent ID tool for a wide range of sports that want a high quality training alternative, delivering objective data. It is currently being used as an initial screening tool for Girls4Gold and Pitch2Podium – UK Sport’s Talent ID programmes for girls and released football players.  British Cycling also see the Wattbike as becoming a fundamental feature within secondary schools as a gateway activity to the sport of cycling, and as part of the solution to the lack of physically active lifestyles in society today.

FIT’s Head Cycling instructor Taylor Tolleson got his start racing in triathlon at the early age of 14. In 2005 after 4 years of racing in the ITU, Xterra and National circuit attending 3 triathlon world championships and 3 duathalon world championships he decided to pursue a profession in road racing. After only a few months he got picked up on the US National team where he raced and lived in Europe. Shortly thereafter he received his first professional contract to start in 2006. While racing on prestigious professional teams such as BMC and Garmin-Chipotle, Taylor was able to work very closely with the best coaches in training and power analysis, Max Testa and Alan Lim.  After a tragic hit and run accident in 2009 he has decided to focus on coaching and wattage training.

Career Highlights:

(2008) 1st Tour de Leelanau

(2007) 1st Stage #6 International Tour de Toona

(2006) 2nd Best Young Rider Competition Tour of California 2-Time X-Terra World Champion

2009

2nd Merco Cycling Classic Road Race

2008

1st Tour de Leelanau

4th Stage #2 Ronde Van Brisbane

8th Stage #7 Tour de Georgia

1ST copperopolis

2007

1st Stage #6 International Tour de Toona

2nd Stage #3 Tour of Elk Grove

2nd Red Trolley Classic Criterium

5th Under-23 National Criterium Championship

10th Under-23 National Road Race Championship

18th Stage #6 Amgen Tour of California

19th prologue Amgen Tour of California

2006

2nd Best Young Rider Competition Tour of California

16th Prologue Tour de Normandie

2005

1st Collegiate National Mountain Bike Short Track Championship

1st NCAA National Team Time Trial Championship

1st Stage #5 Cascade Classic (Bend, OR)

3rd Stage #6 Cascade Classic (Bend, OR)

6th MIPS Technologies Mt. Hamilton Road Race

6th NCC Road Race National Championship

7th Copperopolis Road Race (Milton, CA)

2004

1st X-Terra World Championship

1st X-Terra U.S Championship

1st Collegiate National Mountain Bike Short Track Championship

3rd Trek Bikes Collegiate National Criterium Championship

3rd Trek Bikes Collegiate National Team Time Trial Championship

About FIT

The F.I.T. experience is unique from the level of coaching, to the attention to your individual needs, to the support that is palpable as soon as you walk through our doors. Located in the heart of Los Altos, California, F.I.T. is a school of fitness, focused on all factors of health, with the intention of living a longer and better life.  Through a variety of services we offer, ranging from personal training to group CrossFit classes, we focus on functional training through optimization of the physical competencies in each of the 10 recognized fitness domains:

Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

The F.I.T. coaches adapt to the fitness level of their students while providing instruction, guidance, and support.  Our student body is extremely diverse ranging from ages 10 to 93, in experience from novice to elite, and in life, from executives to stay-at-home moms to children to athletes of many varieties.

Sports Equipment Drive

10 May

Awaso Hope Academy

All donations will benefit the Awaso Hope Academy Physical Education Development Program in rural Ghana, Africa.

Awaso Hope is developing a P.E. program at Awaso Academy International, an independent elementary school in rural Ghana, Africa.  This program will accompany the new area that will be seeded with grass so that the children and play and learn organized sports and games.

When?

Saturday, May 21st

Where?

FIT Parking Lot, Rancho Shopping Center

Why?

The Awaso Hope Academy needs your help providing their children with the following:

  • Soccer Shorts (black xs-m)
  • Frisbees
  • Collapsible Soccer Goals
  • Small Cones for Drills
  • Jump Ropes
  • Gertie Balls, rubber balls
  • Pinnies
  • Any K-3 Appropriate Sports Games

Details:

If there are any sport-related items that your kids have outgrown or you have extra of  that you could donate, it will be appreciated.  If you cannot make it to the event, please consider making a donation toward the program at www.awasohope.org  and click on make donation.  No donation is too small.  Proceeds will be used to purchase the needed equipment.  These children have nothing to play with or be active with.  Anything will be appreciated.

FIT members Liz and Jack Weingart  are traveling to Ghana this summer with their family and will be hand delivering anything we collect to the children!!!

Hope you can stop by.  We are also assembling first aid kits, and giving our kids a chance to write letters to the students there.

PrimalCon 2011

9 May

A couple of weekends ago, joined with Tracey, Angelo, Shaun, and Serena, I had the opportunity to attend Mark Sisson’s (author of The Primal Blueprint and Mark’s Daily Apple) PrimalCon 2011. 

PrimalCon is a health and fitness retreat with the purpose of bringing us back to basics, back to the beginning, referring to our ancient ancestors of the Paleolithic era and how they survived as hunters-gatherers. How is this relevant to us, you might ask.  Mark’s philosophy for primal fitness is simple: sprint, lift heavy things, play, rest, and then repeat.  And of course, it’s also supposed to be fun.

Physical exercise is only half of Mark’s philosophy. Nutritional eating habits make up the rest (approximately 80%). However, this article will only focus on exercise.  With that, a way of implementing what Grok would do (Mark’s caveman mascot) on a weekly basis would be as follows:

Sprint (once a week, session length: less than 10 minutes)

Example: run, bike, row, even the elliptical with an all out effort.

Try Tabata intervals: (20 seconds of work; 10 seconds of rest; repeated eight times for a total of 4 minutes).

Lift heavy objects (1-3 times a week, session length: 7 minutes-1 hour)

Example: squats, pull-ups, push-ups, handstand push-ups, and planks.  More advanced examples include: deadlifts, push press, snatches, cleans, thrusters, kettlebell swings, and jerks.

A normal presumption is that you have to pick up something to count as moving heavy weights, but in actuality your own body weight can be just as effective.

Move frequently at a slow pace (2-5 hours spread across 1 week)

This is what should be called “Play Time.” It’s easy to moderate exercise that keeps you moving, gets your heart pumping (55-75% maximum heart rate).

Example: walking, rowing, biking, elliptical, jump roping, and dancing.

Other examples would be: hiking, swimming, playing outside with the kids, ultimate Frisbee, soccer, or channeling your inner Angelo.

 In conclusion

Mark’s philosophy for fitness is functional, realistic, simple, and fun. It’s what we try to achieve and implement into your training regimen at FIT.          

Mark Your Calendar

9 May
FIT will be hosting Fitness Wave Hydrostatic Weighing

Date: May 13, 2011
Time: 6:30 AM – 12PM
Location: Parking lot directly in front of FIT
Cost: $50 for a one time measurement or $99 for three measurements.
Click here to sign up on line Scroll down to Focused Trainers on May 13 and click “Book Now”

Or contact Serena at admin@focusedtrainers.com or Kevin at kevin@focusedtrainers.com

Top 3 Reasons To Know Your Body Fat Percent

1) Assess risk for chronic disease Unhealthy levels of body fat have been linked to a variety of health related issues, such as type 2 diabetes, coronary heart disease, and stroke.

2) Measure Progress Knowing your body fat percent is the first step.  The next step is taking action.  If you have been actively working to reduce your body fat percent, measuring your progress can help determine if your plan is working effectively.

3) Motivation Seeing improvement can be very motivating.

May Nutrition Challenge

Challenge Your Self to Eat Clean for 30 days!
Beginning April 25th, we invite all that are curious to join us for a 30-day experiment ending May 22nd. Commit to eliminating all foods that are known to increase your statistical risk for disease, disorder or dysfunction.  For 30 days, alongside your F.I.T. comrades, we challenge you to eliminate:

  • sugar and sweeteners (including honey and agave)
  • grains
  • legumes
  • dairy
  • caffeine
  • alcohol

Enjoy a wide array of vegetables, animal proteins, healthy fats, and fruit.  Track how your body responds – how you feel, how you sleep, energy throughout the day, performance, recovery, and mood.  Engage in an online forum of participants to share challenges, offer suggestions, and share/find recipes.  It’s just 30 days and promises to be an enlightening experiment.  Email admin@focusedtrainers.com or sign up at the front desk when you are in so that we may offer encouragement and help hold you accountable along the way.

10 Year Anniversary Challenge!

Celebrate FIT’s 10 Year Anniversary with this fitness challenge

Men

500 Meter row x 3 with mandatory 1 min rest between 21, 15, 9 reps of:

  • 40 KG Barbell Thrusters
  • 30 LB MedBall Slam
  • Box Jumps to Large Box
  • 32 KG KB Swings

500 Meter row x 3 with mandatory 1 min rest between

Women  

500 Meter row x 3 with mandatory 1 min rest between 21, 15, 9 reps of:

  • 30 KG Barbell Thrusters
  • 16 LB MedBall Slam
  • Box Jumps to Medium Box
  • 20 KG KB Swings

500 Meter row x 3 with mandatory 1 min rest between

Here are the rules:

1. Your challenge must be video taped and time recorded.  No need to get the whole workout on video, however some footage of each exercise should be included for quality control, and a final time off the stop watch (we will use these on our blog later!!)

2. Videos and final times must be submitted before May 31st (our 10th anniversary at FIT!)

3. First and Second place prices will be awarded to the fastest men and women, 300$ for first, 150$ for second.

4. Prices will also be awarded for submitting a Challenge workout video.

5. Work-out can be scaled, however time will not count for the price.

Good Luck and Have Fun!

2011 Norcal Open Weightlifting Competition

When: Sunday, May 22, 2011

Where: FIT, Los Altos

Happy Easter

24 Apr

nothing says happy Easter like star wars paleo pancakes … at least as far as this Jewish mom knows:)

paleo pancakes courtesy of:
paleo pancakes and more from rxgirlsmiami:

Be careful because they are SO light and fluffy that they tend to fall apart easily while you flip. Note: The agave is just used as a sweetener and is not a necessary ingredient. If you are strict paleo, you might not want to include it.

Paleo Pancakes

Ingredients:

3 eggs
3 tablespoons coconut milk
1 1/2 teaspoons Agave nectar
1/4 teaspoon sea salt
4 tablespoons coconut flour
Directions:

Using a wire whisk, mix together eggs, coconut milk, agave nectar, and sea salt. (I used immersion whisk)
Continue to whisk and add in the coconut flour.
Heat 1 tablespoon coconut oil (or pure butter) in a skillet on a medium flame.
Spoon 2-3 tablespoons of batter onto skillet making pancakes about 3-4 inches in diameter.
Serve with either real/raw maple syrup, hot nut butter (like almond butter) or with some strategically placed fruit on top to cover the broken pancake 😉

star wars molds courtesy of Williams-Sonoma

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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 Kevin@focusedtrainers.com.

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

Weight lifting and Breast Cancer

9 Dec

Weight Lifting for Women at Risk for Breast Cancer–

Related Lymphedema

A Randomized Trial

  1. Kathryn H. Schmitz, PhD, MPH;
  2. Rehana L. Ahmed, MD, PhD;
  3. Andrea B. Troxel, ScD;
  4. Andrea Cheville, MD, MSCE;
  5. Lorita Lewis-Grant, MPH, MSW;
  6. Rebecca Smith, MD, MS;
  7. Cathy J. Bryan, MEd;
  8. Catherine T. Williams-Smith, BS;
  9. Jesse Chittams, MS

[+] Author Affiliations


  1. Author Affiliations: Center for Clinical Epidemiology and Biostatistics, University of Pennsylvania School of Medicine and Abramson Cancer Center, Philadelphia (Drs Schmitz and Troxel and Mss Lewis-Grant, Bryan, and Williams-Smith and Mr Chittams); Department of Dermatology, University of Minnesota Medical School, Minneapolis (Dr Ahmed); Physical Medicine and Rehabilitation, Mayo Clinic, Rochester, Minnesota (Dr Cheville); and Department of Physical Medicine and Rehabilitation, University of Pennsylvania School of Medicine, Philadelphia (Drs Cheville and Smith).

Abstract

Context Clinical guidelines for breast cancer survivors without lymphedema advise against upper body exercise, preventing them from obtaining established health benefits of weight lifting.

Objective To evaluate lymphedema onset after a 1-year weight lifting intervention vs no exercise (control) among survivors at risk for breast cancer–related lymphedema (BCRL).

Design, Setting, and Participants A randomized controlled equivalence trial (Physical Activity and Lymphedema trial) in the Philadelphia metropolitan area of 154 breast cancer survivors 1 to 5 years postunilateral breast cancer, with at least 2 lymph nodes removed and without clinical signs of BCRL at study entry. Participants were recruited between October 1, 2005, and February 2007, with data collection ending in August 2008.

Intervention Weight lifting intervention included a gym membership and 13 weeks of supervised instruction, with the remaining 9 months unsupervised, vs no exercise.

Main Outcome Measures Incident BCRL determined by increased arm swelling during 12 months (≥5% increase in interlimb difference). Clinician-defined BCRL onset was also evaluated. Equivalence margin was defined as doubling of lyphedema incidence.

Results A total of 134 participants completed follow-up measures at 1 year. The proportion of women who experienced incident BCRL onset was 11% (8 of 72) in the weight lifting intervention group and 17% (13 of 75) in the control group (cumulative incidence difference [CID], −6.0%; 95% confidence interval [CI], −17.2% to 5.2%; P for equivalence = .04). Among women with 5 or more lymph nodes removed, the proportion who experienced incident BCRL onset was 7% (3 of 45) in the weight lifting intervention group and 22% (11 of 49) in the control group (CID, −15.0%; 95% CI, −18.6% to −11.4%; P for equivalence = .003). Clinician-defined BCRL onset occurred in 1 woman in the weight lifting intervention group and 3 women in the control group (1.5% vs 4.4%, P for equivalence = .12).

Conclusion In breast cancer survivors at risk for lymphedema, a program of slowly progressive weight lifting compared with no exercise did not result in increased incidence of lymphedema.