Spring Fling at Liberty Station and Seals at La Jolla Cove

Hi To Everyone:

Kara took this photo of the seals. Easter Bunny at Liberty Station Spring Fling. Sorry video is not high quality yet.

Yours in Great Health,

Greg

Get Ready for Nutrition Together

Hi To Everyone,

Thank you to ASerenity Skincare and Spa for joining us for our inaugral Open House. A big thanks to Anthony for taking all of the photos.

It was great to see many of our clients who came out to show their support and sample massage, acupuncture and mini-facials from our co-hosts. Please tell Sara and Dustin that you enjoyed the couples training demonstration.

Next are a few more photos from our event.

Thank you to Nani, Jill, Carolyn/Karen, Mary, Kathy, Alan, Gabe/Robin, Louise, Maryann and all of our current clients who came to celebrate our success, share in good cheer while sampling spa services.

We are very excited to roll out Nutrition Together, in March which will be the most comprehensive Nutritional Coaching System developed and supervisd by a registered dietician, that any fitness facility will posess.

We hope to see you and all of your friends this Spring to join in our fitness revolution.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together-Point Loma

www.fitnesstogether.com/pointloma

Rainbows and Resolutions

Hi To Everyone,

It is hard to make out, but there was a full rainbow across the sky looking out towards Mission Bay from Pacific Beach immediately after the Chargers playoff game. Kara took this photo as the rainbow was fading.

Please don't allow your fitness resolutions to fade as New Year's Day was almost three weeks ago. Stick to your guns and fight to maintain your self-control with appropriate amounts of cardio, food intake and resistance training.

To our current clients, we say "Great Job" in taking the first step after New Years by letting us take your body fat and body composition measurements. We want you to get excited and reved up to win our contest or at least meet your own lofty goals.

The following is an excerpt from Fitness Magazine summarizing 'The Biggest Loser Success Plan'. There are four main steps as follows:

1. Bare it. Weigh in once a week at home either completely naked or undergarment only.
2. Weigh your food with a food scale if portion control is a problem.
3. Clear cupboards/fridges of temptation foods that you cannot take control of.
4. Try a personal trainer, to motivate you and jumpstart your fitness program.

Quote of the Week

Drifting without aim or purchase, is the first cause of failure.

Make a plan. Set short term goals and take action today. Only thinking about starting an exercise program or eating healthier is just that, thinking. Small actions will lead to ultimately big results as these changes begin to multiply and take on a synergistic effect.

Please visit our website at www.fitnesstogether.com/pointloma for our December/January Specials that will make reaching your goals a reality vs. a thought.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together- Point Loma

Happy New Year, Please Join Us in 2010 to Resolute A New You

Hi to Everyone on this New Year's Eve 2009,

To the left is a picture of my niece Ivy and mom, Evelyn. This was taken a few days ago while vacationing back home in Pennsylvania. I know I am biased, but Ivy is the cutest and most rambunctious 2 1/2 year old I have ever met. I wish I had her energy, imagination, and naivety when it comes to everyday task.

I want to invite anyone who wants to also increase their energy and vitality for 2010 to come and visit our beautiful personal training studio at Liberty Station in Point Loma. Please refer to our previous blog with a fantastic Resolution offer for January. Where else can you get in the best shape of your life, while having your fitness program supervised by a licensed Physical Therapist. With every training package sold I will also give a complete one hour physical therapy evaluation on any problem regions that are stopping you from living life to the fullest.

Quote of the Day for all of 2009

Your mind is the one and only thing over which you have

the complete , unchallenged privilege of control.

Napoleaon Hill

Take control of your mind and body in 2010. We would love to help you achieve more than you believe is possible. Please ask Alli, Rusty, Hamme, Christine, or Vivian what they think of our business. Please feel free to call Greg at 619.756.7500 anytime with any physical therapy questions as we want to be your resource for all fitness needs.

Conceive a plan for the new you

Believe you can make the changes

Achieve by making small lifestyle changes that will multiply to lifelong commitments

We will hold you accountable to these changes as we together Achieve Success in 2010.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together- Point Loma

Awesome New Year's Resolution Personal Training Offer

*Introductory Special Only. Offer expires January 18, 2010. PLUS: Add an Additional Free Week of Personal Training Sessions when you purchase Any Personal Training Package by the same date listed above. Call 619.756.7500 to schedule your 1st Amazing Session.

Yours in Great Health,

Greg Sterner, Owner, Physical Therapist and Kara Sterner, Owner, Business Manager

Fitness Together- Point Loma

http://fitnesstogether.com/pointloma

Great Running

Hi To Everyone,









Cannot wait to go home for the holidays to Gettysburg, Pennsylvania with my wife Kara where we will get a chance to visit with our nieces Olive and Ivy (pictured here with me).






The other photo to the left is not my other niece, but is an orangutan from the Washington Zoo we visited last Christmas.



Found this great article in Health Magazine written by Jenny Hadfield. Jenny correlates running injury free and more efficiently with improving your running posture. Problem areas are as follows:

1. Slumped shoulders: think "tall" as your diaphragm (your breathing muscle) will work more efficiently to enable your lungs to expand fully. Don't slouch.


2. Motionless or upward/forward arm position: Don't be a Tyrannosaurus Rex with your arms raised toward your chest and motionless. A full arm swing, especially behind your body, as a sprinter runs, will enable a cross-crawl motion that leads to less lateral sway and more forward translation.


3. Overstriding: This can lead to shin splints and decreased velocity. It is more appropriate to increase stride rate, thus taking smaller faster steps, than taking long slower strides. Also, if lateral knee pain (ITB syndrome) presents a problem, widening of your stride by say a 1/2 inch each leg will correct excessive hip adduction torque which stresses these lateral structures.

Now go have a great run and remember at Fitness Together- Point Loma, not only will you receive exceptional personal training, but you will have the resource of correcting your posture, improving your musculoskeletal injuries, and excelling at any chosen sport through Greg's physical therapy skills/background.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together- Point Loma

Not So Perfect Workout

Hi To All Fitness Enthusiast,

One of my current clients works out 1x/week at a facility called "The Perfect Workout" and another client recently brought to my attention a newspaper marketing article by the same personal training company.

As a licensed physical therapist and personal trainer with over nine years of experience, I would like to debate the myth that this style of super slow motion strength training is the optimal means of overall fitness training especially for the senior population.

As our bodies age it is even more relevant to include in any fitness/wellness program: balance activities, functional training exercises, and a flexibility program. None of which is included in the "Perfect Workout".

The marketing article presented to me touted the prevention of osteoporosis through this style of super slow motion strength training. I do not debate the increases in bone mineral density involved with super slow motion training, but I do believe that preventing falls while performing functional, closed chained exercises with both static and dynamic balance challenges would better serve our senior clients. What good is the increased bone mineral density if a client continues to fall and possibly fracture a hip, wrist or humerus.

There is also the question of functionality and power. Power= Force x Distance/Time. Power is needed for a person to get out of a low chair, off the toilet and up from the floor. Super slow training does not necessarily increase power secondarily to the same amount of time is used to push differing forces through the same distance. Yes strength is increased, but at the expense of power, which seniors especially need for transfers and even gait.

Lastly, I do not know about many of you, but how can one stay engaged and excited about an exercise that takes ten seconds to concentrically and eccentrically complete? To me it is mind numbing and super boring training. The article states that this method of training is quite challenging both mentally and physically. How? What is engaging the client, counting to 10? I have a 78 year old client who plays singles tennis and loves to move with grace and speed as the human body was meant to perform. This method of training two times a week for 20 minutes may be sought after by persons who really believe that this is all they need to do to obtain optimal health and fitness, but my 78 year old client would rather move gracefully through life than at a snails pace.

Yours in Great Health,

Greg Sterner, Owner, Physical Therapist

Fitness Together- Point Loma