Archives for November 2017

My Top 16 Post-Thanksgiving Leftover Thoughts

Hello everyone! Most of the time in my posts I cover a specific topic. I’m always thinking about fitness and training and I like to write about what I’m seeing and thinking about with our members and everyone else, too! Every once in a while my mind gets a little jumbled with lots of thoughts and in those cases I like to ramble a little bit. Today is one of those days, so here are My Top 16 Post-Thanksgiving Fitness Leftovers Thoughts.

  1. If you have pain and aren’t taking what you’re learning in the gym, movement-wise, and applying it to your life outside the gym you are missing a HUGE AND NECESSARY piece of the puzzle.
  2. If you have pain and you aren’t learning proper movement patterns inside the gym, you need to find a different gym.
  3. Without consistency you really don’t really have much of a chance to reach any meaningful goal or achieve any meaningful results.
  4. No matter your goals, you should have some strength training in your exercise program. That includes all the runners out there! 
  5. If you have shoulder pain you have to address your posture and breathing patterns if you ever want lasting relief.
  6. When strength training you simply have to push yourself. The last few reps of your set should be challenging. It’s not a punishment to add more weight! It’s the price you pay for being awesome!!! 
  7. You know what you need to do with your diet. You’ve got to honestly and unemotionally look at the reasons you’re not doing it.
  8. To the Moms out there. If you don’t take some time for yourself you will never be truly happy. P.S. Your husband and kids want that for you, too!!
  9. If your exercise program includes only pushups, squats, planks and brisk walks you’ll be doing much better than the vast majority of people.
  10. As hard as it may be sometimes, acting like you think a reasonable adult would act will generally move you in the right direction.
  11. Most people are much stronger than they think. They have to get a little comfortable with that fact and feeling.
  12. Don’t overreact to every little tweak you feel. Most of them don’t mean much.
  13. When it comes to nutrition questions either eating slower, eating more protein and/or eating more vegetables is usually a decent answer.
  14. Back pain is almost never about your back.
  15. Being too flexible is just as bad, if not worse, than being too stiff.
  16. If you properly train for strength you will improve your cardiovascular health and flexibility as a result. Just doing cardio and stretching will not improve your strength, though.

I hope a few of these resonated with you a little bit. If so, I’d love to hear how! Just send me an email, call or text.

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way
Discover Your Strength!


November 2017 – Carrie Hilderbrand

Castro Valley Fitness – Member of the Month

November 2017

Carrie Hilderbrand @carrie_hildy

It is our pleasure to recognize Carrie Hilderbrand as our Member of the Month.

Carrie has been a member of CV Fitness for 3+ years. She is one of our very strong power lifters whose sense of humor keeps the gym laughing.

Since joining CV Fitness she has found improvement in her strength, mobility and her mood. As a woman, she finds that feeling strong is one of the greatest gifts you can give yourself. She also feels that the best thing you can invest in is yourself. Her investment has paid off because she can deadlift an impressive 330 lbs!

Her advice is to set goals, keep an open mind and take one workout at a time. Not every workout will be your best, but keep at it and don’t make excuses. Always push yourself and continue to set goals.

The three words that describe Carrie’s experience at CV Fitness are “strength, camaraderie, and support.”

…And Here We Go!

This is a wonderful time of year.

This is a stressful time of year.

This is a strange time of year.

Yes, all of these things are true.

Now that Halloween has passed we know what is upon us:

The Holiday Season!!!!

                          OH NO!!!!!

I’ve seen quite a few holiday seasons and I know one thing. This is the time of year when things go on hold. We have lots of things happening. Family, work, get-togethers, shopping, dinners. All of these things cause us to forget about ourselves just a little bit and before we know it two months have gone by!!

We’ve all heard the statistics that tell us that people gain somewhere between 4 and 10 pounds during the holiday season each year. I don’t know if that’s true or not but I do know that the people who keep up with their workouts, or even start an exercise plan (yes, you are allowed to actually start something this time of year) ALWAYS feel better come January, and the ones that don’t? Well, let’s just say they don’t feel all that great.

I want to give you two strategies you can use to make sure you stay as consistent as possible during this time.

  1. Schedule it! Have you ever told yourself that you’d fit in your workout “when you had time”? How did those workouts go? I’m pretty sure they didn’t go at all. Listen, if we wait for our schedule to magically open up it’s never going to happen. Get your w0rkout on your schedule and JUST DO IT! That is your time!
  2. Do something! I know things get crazy but you can still go for a walk right? You can still do some squats and pushups for 15 minutes, right? The point is, just do something. You’ll feel better in the long run.

In any case, I really hope you buckle in and enjoy the ride of the 2017 Holiday Season. It’s here whether you like it or not!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness