Archives for May 2020

Friday Workout 11

We’re stepping out for this weeks Friday Workout! Let’s enjoy!

Mitch Rothbardt
Castro Valley Fitness

I’m sorry but I have to say this

I debated writing today’s post for days. Sometimes I know what I’m going to write about well in advance and sometimes I don’t know until I sit down in front of my computer. Usually I write on Monday or Tuesday and send it out on Wednesday. As I write, this it’s Wednesday morning at 9:52, if that gives you any indication of how long I thought about whether I wanted to put this out there.

Obviously, I decided it meant enough to me to write even though it may bother some people. If it bothers you I’m sorry, but maybe not too sorry. I just hope that if it does anything, it causes you think a little differently.

Starting last Friday I haven’t quite been feeling 100%. I felt off. I felt sad. I couldn’t quite figure out why. It didn’t feel like a reaction to the quarantine. I didn’t feel sick I just felt different. As I thought about it I realized why.

Late last week I saw two videos. One was a solid two-and-a-half minutes of people who didn’t want to wear masks in various stores reacting, with borderline violence in some cases, to the store’s policy of requiring their customers to wear a mask. The other was a video of a reporter walking down the sidewalk at a protest. He was being verbally assaulted by nearly every person he saw, with some people not so subtly threatening violence towards him as he merely walked down the street. The video I saw is 1:46 and uncut and relentless. The reporter himself doesn’t say a word in response or to egg anyone on.

Both of these videos are showing where we are right now. Both of these videos are clearly demonstrating that empathy is rapidly vacating our culture. That “do unto others as you would have them do unto you” is no longer something that is being taught or believed in by many.

No matter what you believe about the current situation, does that make it OK to treat human beings in this manner?

Well, we know of at least one person who believes that it’s not only OK, but actually the right thing to do.

The video of the reporter was retweeted by President Trump as if to say, “Great job!” to everyone who was yelling.

“Great job intimidating another human being! Great job treating someone else like garbage!”

I’ve been angry at times. I’ve been upset. I’ve felt like I was treated unfairly. I would NEVER treat anyone like this. ANYONE! I’ve lived by certain rules in my life. A big one being this:

Try to make sure that if you look back on a moment at a later time,

you are proud of what you did and how you acted.

I think what is hurting me is that I believe that these people WOULD be proud of what they did and how they acted. That they believe their behavior IS justified. The big question is why?

Being the President of the United States is a big job.

It’s an important job. Probably the most important job in the world.

It’s a tough job.

It’s supposed to be.

The President has many responsibilities.

One of them is to be a leader. A true leader is someone who tries to bring people together and models behavior.

I ask you:

  • Would you teach people to behave in this manner?
  • Would you teach your kids to behave in this manner?
  • When you watch these videos do you feel good?
  • Do you feel like the object of these attacks is getting what they deserve?
  • Do you feel like these attacks are helping society and the world?

I really hope you answered no to those questions.

Unfortunately, the President of the United States has demonstrated that he would answer yes to all of them.

These are not my values and they are not the values of Castro Valley Fitness.

If you support this President, I have to ask:

“Why do you feel like treating people like this is OK and helpful to society?” 

If you support this man, this is a question you must answer.

You cannot support him and brush this off. It is a crucial component to who he is and what he stands for. Is it what you stand for?

This is no longer a question of Republican/Democrat/Liberal/Conservative. This is a question of humanity and what we want our society to be and to reflect.

In our gym (yes, I own a gym. I’m not a professional political columnist) we have all sorts of people. All shapes, sizes religions and orientations. Everyone is welcome. Our values reflect that. My personal values reflect that. Sometimes when I meet a prospective member, they’re a little afraid. They don’t know what to expect. They’ll ask, “Are you going to yell at me?” I have never yelled at one of our members in 10 years of doing this.

When I watch the things in these videos not only occurring, but being endorsed and encouraged by the man who is supposedly our example, it hurts me.

It goes against everything I’ve ever believed. It goes against what I used to believe we were as a society. I’m not sure what we are now.

I know this isn’t what you read my posts for. I’m sorry, but I write about values and how important they are to our health in many terms and I think this is important. We can’t hide from this. We can’t afford to.

If you disagree, I would love to have a civil conversation about why.

I promise a great Friday workout video for you and back to my normal content next week.

Take care and be safe.


Mitch Rothbardt

Castro Valley Fitness

2861 Grove Way







Friday Workout 10

For this week’s Friday Workout I’m taking a bit of cue from the collective unconscious as I mentioned in my video from the other day.

I’ve been hearing a lot about tight and achy backs so I thought I’d give you a workout to help.

For a little more clarifcation about the specific exercises, you should go to my “A Quarantine Back Pain Primer”.

You can find that video here:

A Quarantine Back Pain Primer

Take a look and enjoy!


Static Back – 5 min

Gravity Drop – 3 min

Figure 4 Stretch – 60s each side

Crocodile – 60s each side

Hooklying Reverse Presses – 1 or 2 sets of 20 reps

Wall Sit – up to 2 min

A Quarantine Back Pain Primer

Let’s talk about the collective unconscious.

I’m not sure if you believe in it but I definitely do.

Here’s an example:

The last few weeks I’ve been hearing from all sorts of people with no connection to each other that their backs are feeling tight and achy.

What do you think of that?

In response to this I thought I’d put together a video on the common causes of back pain in these quarantined times and give you a few simple exercises to help.

Let me know if you have any questions!


Friday Workout 9

Today’s Friday Workout gets itscue from thisWednesday’s post. That means we get to do squat, pushup and plank variations! Please watch Wednesday’s video for some important cues on those exercises. You can see it here:

Number 1 Mistake For Three Home Workout Exercises

Today’s workout features those exercises with some fun variations.

Take a look!

4-5 sets of 10 reps
Squat w/ OH Reach
Lateral Lunge w/hold
Rolling Plank

6 sets of 15 sec on 15 sec off
Upper Body Running

The Number 1 Mistake For Three Home Workout Exercises

Seeing as how everyone’s been exercising at home for a little while now, I know there are three exercises that just about everyone is doing.

Squats, pushups and planks.

Not coincidentally three of the best exercises you can do for your whole body.

Today I wanted to point out the three main mistakes I see with these exercises so that you get more out of them.

Mitch Rothbardt, CPT, Egoscue PAS, PN Level 2
Castro Valley Fitness
2861 Grove Way

Friday Workout 8

This week’s workout uses only one resistance band.

It’s a good one with all sorts of things going on.

Make sure you listen to my directions on the first exercise particularly if you tight shoulders.


Band Work

Squats w/OH Pullapart

Front Good Mornings

Pallof Hold


Bent Over Row

Band Hold

Do 4-5 sets of 10 reps 

Pallof  Hold and Band Hold 5 Deep Breaths

Mitch Rothbardt

Castro Valley Fitness

2861 Grove Way


3 Tips To Help Your Home Workouts

I’ve talked a lot lately about our mental approach and mental health during this crisis, but today I just want to talk exercise.

I want to give you 3 tips to help you get more from your home workouts.

I know everyone’s situation is different and some of these things may be hard to come by for you, but as always keep in mind one of our favorite sayings: progress not perfection and just do the best you can.

Let’s get started!

1 – Focus!

One of the great things about going to a gym is that it gets you out of the house. At home your kitchen is there, your TV is there, your kids are there. When you have to exercise at home it’s harder to get focused. Just keep in mind that when you’re working out, no matter what form that takes or how long you’ll be doing it, then working out is what you’re doing. Not talking on the phone, not checking Facebook, not doing whatever it is you do to pass the time. Also, don’t expect all of your workouts to be an A+. Do whatever you can do and forget the self-judgement.

2 – Feel it!

When you’re at the gym maybe you have a trainer or partner that can point things out to you. When you’re at home you probably don’t, so make sure you know what each exercise is supposed to do and feel like.


This is one of the biggest problems I see when people start to lose focus a bit. Their form gets worse and they forget the purpose of the exercise. Uuuhhhh, don’t do that.

3 – Fun!

Have fun with it! The best exercise anyone can do is something they enjoy. That way they’ll keep doing it!

I know this is pretty basic, but oftentimes the basics are the most important thing!

Take care and let me know what I can help you with.

Mitch Rothbardt
Castro Valley Fitness
2861 Grove Way