Archives for April 2018

Is Your Back Tweaky? Let Me Help! (Video)

Let’s face it. Sometimes things hurt. Our back is tweaky, our hips, our shoulders. Exercising regularly can definitely reduce the frequency of injury and also can reduce the amount of time we’re injured, but nothing can emilinate injury altogether. We’re human, after all!

Back Tweak

One thing I know can be very frustrating is not knowing what we can and should do when we’re hurt. What I’m going to show you today is a great exercise to do when we do have those back tweaks we’re talking about.

In this video I:

  • explain why you may have that back issue
  • show you how to do the exercise
  • explain why you should do the exercise
  • explain how to really get your core set and the value of it
  • explain what you should be thinking about and feeling for when you have those tweaks and issues

This exercise has helped many of our members out and they’ve helped me tremendously. Take a few minutes and watch.



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

Fitness Starter Pack: Nutrition

Every day at Castro Valley Fitness we talk to our members and many times the conversations are about the same types of things. We have certain foundational beliefs at our gym and we’ve seen the truths of those things play out time and again over the years and with hundreds of our members.

I thought I’d do a series on these things so that maybe we can help you understand what our foundational beliefs are when it comes to fitness and nutrition.

Last time we talked about Posture and Pain. (Click if you missed it.)

Today I want to talk about nutrition.

Let’s face it. Nutriton can be hard. Now when I say that, what I mean is that nutrition is actually pretty easy.

I know that doesn’t seem to make much sense. This is what I mean and here is where our foundational beliefs about it come in.

  1. Nutrition is, and should be, simple.
  2. People, for the most part, already know what they need to know about nutrition and what they should do.
  3. Figuring out why they aren’t doing those things is the real issue.

Again, what am I talking about?

Let me ask you a couple of questions.

  1. What’s healthier? An apple or a candy bar?
  2. Should you eat fruits and vegetables?

I’m guessing you know the answers to those questions. Let me tell you that if you do, you really do know most of what you need to know about nutrition. It really is that simple.


What’s more, it should be! After all, if something is simple that makes it more sustainable, and sustainability is the number one thing we should be looking at when it comes to nutrition. That’s why crazy fad diets never work long-term. They’re unsustainable.

As for our second point, it’s rare that when I talk to one of our members about their nutrition they don’t have a pretty good idea of what they need to work on. Most of the time it’s just a matter of figuring out a plan that can work sustainably within their life. An easy example is when someone has trouble eating healthy dinners because of a crazy schedule. Many times taking a little food prep time over the weekend can improve that issue so that there is something easy and healthy to eat when someone gets home after a busy day.

Going through that process is point number three and where the real gold is. Once someone figures out their roadblocks things can just start rolling in the right direction.

Why do people have so much trouble figuring out their roadblocks? There are lots of reasons but I think the main one is all-or-nothing thinking. There are lots of versions of this but one version of it is when someone looks for what they consider the “perfect” plan. What usually happens is that people spend so much time looking for that perfect plan that they wind up doing nothing. Let me assure you of this:

There is no perfect plan.

Really, there is no perfect anything. There is no perfect workout, either.

The closest thing we have to perfection on this earth is in this picture right here:

True Perfection!

We always talk about “Progress, Not Perfection” and that really is the most important thing. As long as you are making progress you are on the right track, so KEEP GOING! Pick something to do and just do it.

OK. So let’s put it simply. Our foundational beliefs when it comes to nutrition are:

  1. Just about everyone knows what they need to know for the most part. Even if they don’t realize it.
  2. Most people’s nutritional problems are about figuring out why they have trouble doing what they know they should be doing.
  3. Sustainability is the key to long-term success. Not restrictive fad diets.
  4. Cottage cheese is awesome.

Inexpensive. High quality pure protein. Easy to prepare. Versatile. Delicious!


I hope this helps. I understand how confusing this can all be, but keep in mind that simplicity and sustainability are what really matters.

Let me know how I can help!

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







April 2018 – Nick Chavez

Castro Valley Fitness – Member of the Month

April 2018 – Nick Chavez

It is our pleasure to recognize Nick Chavez as our Member of the Month! Nick has been a member of CV Fitness for 2+ years.

Nick used to hate working out.  Since joining CV Fitness his attitude towards being active has changed. His general mood is better, he feels and sleeps better. He has found the balance of a good diet along with being more active.  He always has a smile on his face and on top of that he has lost 50+ pounds!!

He finds CV Fitness very encouraging and enjoys the peers he works out with regularly.  He has developed relationships and was surprised to learn some life lessons too.

He recommends that members ask a lot questions, don’t get discouraged and ask for help to manage expectations.  He also suggests that members incorporate what you do in the gym with outside activities or life styles.

The three words that describes Nick’s experience at CV Fitness is “routine, game-changer and encouragement.”