Archives for September 2017

What One Thing Can Improve Everything?

What if I were to tell you that there was one kind of exercise that improved all others? That there was one thing you could work on that would help you lose weight, get stronger, move better, feel less pain, improve your flexibility and improve your mobility?

Well, there is!!

strength training

Strength training!

Yes, strength training can do all of that!

The mistake people make is that they think strength training has to look like this.

Well it doesn’t. It can look like this.

strength training

Or this.

strength training

Or this.

strength training

OK, maybe not this last one but she’s so cute!!!!

Anyway, what I’m trying to say is that strength training can and should be adaptable to anyone, no matter what your condition or goals! In the strength training module of our Clearing the Confusion video series I talk about our Foundational Five exercises and how the value lies in the movement themselves, not the tools used to perform them. That may be a little confusing so let me give you an example.

Let’s take another look at some pictures I showed you above.strength trainingNow, it may look like these people are doing completely different things, but in reality they are doing the same thing! They’re just using different tools. Blaine, the guy on the right, is using a barbell and approximtely 950 pounds of weight. Katy, on the left, is using a kettlebell and approximately 18 pounds of weight.

Strength training should be challenging but that is relative. What is challenging to one person may not be to another and vice versa, but as long as what you are doing IS challenging you can get the same benefit from it!

strength training

What I’m trying to say is that strength training can help you! You may not think so, but here is the deal. If you can

  • Stand up and sit down you can Squat
  • Go up one stair you can do Step-ups
  • Pick something up you can Deadlift
  • Walk you can do Carries

These are only a few examples but I hope you can see what I’m saying. Anyone can do this and anyone can get all sorts of benefits from it. Here are some of them:

  • Improved strength
  • Improved body composition
  • Improved bone density, which is incredibly important for women
  • Improved mental state
  • Improved posture
  • Improved athletic performance
  • Improved immune function
  • Improved joint strength
  • Improved joint function
  • Improved mobility
  • Improved range of motion
  • Improved stability
  • Improved flexibility
  • Improved metabolism
  • Improved nutritional partitioning
  • Improved cardiovascular conditioning
  • Improved daily life function

For all of these reasons we really emphasize resistance training at Castro Valley Fitness.

I hope I was able to help you figure a few things out. Let me know what you think!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS

Castro Valley Fitness
2861 Grove Way

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Just Say No!

I was having a great conversation with one of our members a few weeks ago. She’d been having some trouble with consistency in getting to the gym.

I asked her a question. “Would the things that are getting in your way really be that much worse if you took just an hour to get a workout in?”

I’ve said this many many times before, but the number one most important thing when it comes to getting results is consistency. WITHOUT CONSISTENCY NOTHING ELSE MATTERS!! Do I need to say that again?


This is why I am on a campaign to get you to “Just Say No!”


What do I mean? I mean put your workout time on your schedule and JUST SAY NO to anything that would mean missing it. I guarantee you that the world will go on if you take an hour to yourself.

Listen, I know that things are crazy out there. We all have 1000 things that are screaming for our attention every second of every day. I know how hard it can be to balance all of it out. I also know that these things are not going anywhere, and that even though we are absolutely convinced that it will all fall apart if we step away for one second…..



it won’t.



So I ask you to just try it this week. Pretty please for me?


Put your workouts on your schedule and just do them. Whatever you have going on forget about it and go. See what happens.

I’m guessing that what happens is that you wind up feeling pretty good about doing something positive for yourself.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness @ 2861 Grove Way