Eating strategies that incorporate an emphasis on vegetable consumption have been getting more and more attention – ie. paleo, keto, vegetarianism and veganism in the news.  This has led to increased availability of plant based substitutes for more traditional ingredients (pasta and rice for example) making it easier than ever to adopt a way of eating that has a focus on more plants.  Having a more plant-centric diet can have a lot of benefits to your health when done right, without the need to hunt down any fancy equipment or exotic ingredients to keep your meals interesting.
Many experts point to highly processed, meat-and-fat heavy diets as primary contributors to our skyrocketing health issues.  Others point to an increased dependence on nutrient deficient carbohydrate sources and processed foods as the cause.  Simply stated, obesity, diabetes, heart disease, and most other chronic diseases can be linked to a lifetime of food choices that aren’t supporting good health.  One component of reversing this trend that is supported by science is increasing the volume of plant based foods in our daily food choices.  Research shows that a plant based eating strategy is great for the heart, can help combat cancer, and is at the forefront of the war on obesity.  Important to note is that not all plant based sources are created equal – while most are better options than heavily processed animal proteins or nutrient deficient carbohydrates:

  • fruit and vegetables are not interchangeable.  Fruit impacts blood sugar differently than most vegetables so should be consumed in moderation.
  • starchy vegetables can have a similar effect as fruit on blood sugar so should also be consumed in moderation and ideally on days when a rigorous workout has been performed.

It’s common to hear from people who have adopted a plant based diet that they feel more energetic, can think more clearly, and can move better with less pain.  Plant based foods contain anti-inflammatory compounds which may play a role in these benefits.  Plants are full of antioxidants and phytochemicals that simply aren’t available from processed foods or even supplements.  The fiber in plant foods is excellent for digestion, and when combined with high quality fats have a high satiety value meaning hunger is experienced less frequently.
The biggest reason the plant based lifestyle has come more into focus is that people are beginning to see improvements in their overall health, their energy levels, and how they feel each day from choosing less processed foods that are closer to their natural state.  A fresh tomato is going to be digested differently from ketchup, for example, even if the ketchup is organic.  In fact, research shows that a plant based diet that focuses on whole, natural, nutrient dense foods is nutritionally better for you than a diet that is plant based but includes many processed and refined products such as sweetened beverages and many grains.
Is plant-based just a new way of saying vegetarian?  Nope!  Eating a plant-based diet means focusing on whole, minimally processed foods grown close to nature, where you can recognize each of the ingredients you use.  While many vegetarians and vegans will use highly processed items in their meals and think nothing of it, those who eat plant-based choose fresh foods that are full of vitamins and minerals.
 
Choosing a plant based diet doesn’t mean that you’re giving up all meats and other animal products.  You can and should still incorporate animal proteins if they align with your eating strategy, however, reducing dependence on animal products as the basis of your meals will be beneficial.  FiT refers to nutrient density as the foundation of a successful eating strategy.  If you consider nutrient density as an equation, it would be nutrients/calories.  Macronutrients, which provide all of the calories we consume, come from carbohydrates, protein and fat.  Micronutrients are the non-caloric factors in the foods we consume like vitamins, minerals, fibers and phytonutrients.  A nutrient dense eating strategy is based on maintaining a high proportion of nutrients to calories (nutrients/calories).  Additionally, an optimal strategy incorporates quality and variety, so grass fed meats, pastured chicken and eggs, and wild caught fish are ideal animal protein sources, a wide range of color is a good guide to vegetable consumption and a balance of healthy fats (small, medium and long chain fatty acids) rounds out the equation nicely.  The paradigm switch we are recommending here is to think of animal proteins more as a complement or side dish to your vegetable based meal instead of the main and healthy fats as a condiment.   A handy ‘quick reference’ using your hand to estimate portion sizes is:

 
So what does a meal look like?  Envision a large serving of mixed roasted vegetables with a side of protein, noodles made from vegetables with meat sauce, a fried egg over a vegetable cake or latke, refreshing salads with creative dressings with grilled chicken, seafood or meat on top, soups and stews are easy, and perfect for the winter months . . . the possibilities are endless!  The most common challenge we encounter is prep time to clean and chop vegetables.  While fresh is always best, if time constraints prevent fresh from being feasible, most grocery stores offer pre-prepped vegetables – shredded brussel sprouts, chopped broccoli and cauliflower, pre-washed greens and even veggie noodles made from sweet potato or zucchini.  These alternatives may be a little pricier, but for some people the trade off in saving time is worth it.
 
Whether you like to cook simply or you spend hours creating culinary masterpieces, there are plenty of recipes to keep you satisfied with your meals.  It’s important to eat a variety of foods to make sure you get all the vitamins and minerals that are necessary for good health.  Try to eat foods that are in season for where you live since this will help you to get a broader range of foods in your meals.  Shopping for produce at farmers markets or looking for seasonal produce at the grocery store allows you to effortlessly get all the variety you need for excellent health.  With so many ways to prepare a variety of vegetables, an additional benefit of eating seasonally is avoiding the sameness that can often make food less enticing.  You can enjoy interesting flavors without getting bored while you take the best possible action to maintain robust health and a long life.

Jake Verhulp

Trainer Spirit Animal: Spider Monkey
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Born and raised in the Bay Area, Jake played baseball at Gunn High School and in college until a series of rotator cuff injuries abruptly ended his playing career. Inspired to help others avoid similar outcomes and help people perform at their best, Jake went on to pursue and attain a B.S in Health & Human Sciences from Loyola Marymount University. With experience in both the physical therapy and personal training settings, Jake brings a unique perspective and a passion for integrating the principles of injury prevention and human performance. His goal is to help each client unlock their body’s potential with immense value placed their individual goals. When Jake is not training or researching, he enjoys watching baseball, snowboarding and spending time with his dog, Barney.
What I love about FiT: It is a combination of great, passionate minds and an amazing community feel. Favorite sports: Baseball, Basketball, MMA

Hannah Golden

Trainer Spirit Animal: Phoenix
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Hannah has been working as a trainer since 2015.  She has a masters degree in Sport and Exercise Science, is certified through both NASM (National Academy of Sports Medicine) and the NATA (National Athletic Trainers Association).  Hannah has extensive experience in corrective exercise and rehabilitation having spent the better part of 5 years working within collegiate athletics. Helping clients correct movement dysfunctions and optimize how their bodies move enabling them to lead healthier lives is where Hannah leverages her expertise.  She is also a BIRTHFIT coach who supports women through the motherhood transition with education, support and fitness training. In her free time, Hannah enjoys hiking around the bay area, visiting with family, and hanging with her two cats Simba and Nala.
What I love about FiT: I love the community that FiT provides and how quick it takes to feel right at home. Favorite sports: Cheerleading

Serena Earwicker

Operations Manager

Spirit Animal: Owl

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Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.

Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.

What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha

Favorite sports: Anything I get to see live! Love the energy.

Tracey Downing

Owner

Spirit Animal: Owl

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Graduated from the Kinesiology program at the University of Michigan. She has worked as a Rehab Specialist and Personal Trainer for 7 years. Her experience ranges from physical therapy clinics to professional rugby teams, domestically and abroad. Tracey has worked with a wide variety of clientele including high school & Collegiate athletes, weekend warriors, and professionals in sport.

Since relocating to the Bay Area, from NJ by way of Michigan, NZ, & the UK, Tracey has been very involved in many community and charitable events. Most notably, she is affiliated with the Leukemia Society’s “Team In Training” in their marathon, triathlon and Ironman programs. In honor of her contribution to the community, Tracey was nominated and selected as an Olympic Torch Bearer for 2002.

When Tracey is not working or training, she enjoys backpacking, skiing, traveling, and adventure!

What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.

Favorite sports: Playing tennis and watching anything my kids are playing

Brett Lando

Physical Therapist

Spirit Animal: Cheetah

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Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.

Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.

In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.

What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.

Favorite sports: Cycling, Skiing, Surfing

 

  • Doctor of Physical Therapy
  • Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
  • Fellow of the American Academy of Orthopaedic Manual Physical Therapists

Kendra Wagers

Massage Therapist

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Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.

CA State Massage License #73011

Katie Deangelis

Personal Trainer
Strength and Wellness Coach

Spirit Animal: Hummingbird

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Originally from the Bay Area, Katie graduated from Chico State University with a Bachelors in both Exercise Physiology and Nutrition with an emphasis in Sports. While observing strength coaches during her internship at Norcal Strength and Conditioning, she became fascinated with the human body and its biomechanics.
Shortly after her first year in college, Katie found that excelling her knowledge in both the foundations of functional movement and nutrition was essential in order for her to pursue her career in preventative health care.

Katie enjoys training each client individually tailored to their goals and intentions by incorporating multiple training styles, thoughtful programming and relating exercise to their interests and daily lifestyle. Her mission is to help clients feel physically and emotionally powerful, strong, and pain-free by using an extensive and realistic approach to intentional movement, intuitive eating, and to encourage behavioral change rooted in nourishment for the brain, body, and soul.

What I love about FiT: FiT embodies a comprehensive approach to fitness and overall health so that you can not only envision but become the best version of you. Our priority isn't just about what you can accomplish inside the gym, it's about training for the life you visualize living. It's about showing up as the healthiest, strongest, and most powerful version of you. At FiT, we don't just workout, we train because we see the athlete in everybody.

Favorite sports: Functional bodybuilding, weightlifting, swimming, boxing, biking, and volleyball

 

  • American Council on Exercise
  • Crossfit Level One
  • NSCA Certified Strength and Conditioning Specialist, In Progress
  • Precision Nutrition Level 1 Certified, In Progress

Kevin Martin

CSX- Opex

Spirit Animal: Puma

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Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.

He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.

When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.

What I love about FiT: Community, Hard work, Supportive, Fun

Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.

Tyler Pinkney

Trainer Spirit Animal: Dragon
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Tyler has had a passion for fitness and competition since he was a young boy. As he grew, his passion and competitiveness grew big enough to help him win multiple achievements as a Division I student-athlete at the University of Oregon. After his collegiate career concluded, he knew he wanted to stay connected to the fitness world leading him to pursue his Masters of Education in Coaching, Sport, Recreation, and Fitness Administration from Angelo State University. Tyler has worked for multiple universities helping athletes achieve success during their collegiate careers. Now he is excited to put his expertise to work for FiT’s clients and use his knowledge and expertise to help them reach their goals.
What I love about FiT: The people I work with and the opportunity for knowledge. Favorite sports: UFC, Boxing, Soccer, and Track  
  • 4 years of collegiate coaching experience
  • Former Division I Athlete
  • Assisted multiple athletes to the professional level
  • Certified Strength and Conditioning Specialist, National Strength and
  • Conditioning Association
  • Basic Olympic Lifting Certification, Totten Training Systems
  • Bachelors of Science in Psychology
  • Masters of Education in Coaching, Sport, Recreation, and Fitness
  • Administration

Juliana Oliveira

Trainer

Spirit Animal: Dolphin

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Helping people to achieve a healthy and balanced lifestyle is Juliana’s passion. Originally from Brazil, Juliana grew up playing different sports such as swimming, volleyball, and surfing. She has always had a passion for exercise. After moving to the US, she decided to turn her passion into a career and obtained her personal training certification. Juliana believes with hard work and determination anyone can achieve their goals. In her free time, she enjoys swimming, working out, hiking, cooking, and spending time with family and friends.

What I love about FiT: I love the schedule flexibility.

Favorite sports: Snorkeling and swimming

Angelo de la Cruz

Orthopedic Massage Therapist & Personal Trainer

Spirit Animal: Wolf-bear-dragon-unicorn beast

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While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.


Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.


Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.

What I love about FiT: Uplifting, motivating, supportive

Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing

  • Former Life Science Support Scientist at NASA Ames Research Center
  • Certified High Performance Coach
  • 2nd Degree Black Belt in Taekwondo
  • CrossFit – Level 1 Certification
  • USA Weightlifting Club Coach Certification
  • Intrinsic Coach Certification – Life & Health Coaching
  • BS Anatomy & Physiology
  • American Massage Therapy Association – Professional Member
  • Nationally Certified in Therapeutic Massage & Bodywork
  • Certified Hendrickson Method Instructor
  • Primal Reflex Release Instructor
  • Certified Massage Therapist
  • Certified Functional Diagnostic Nutrition Practitioner

Jeffrey Prusmack

Neuromuscular Therapist, Z-Health Practitioner, Strength and Conditioning Coach

Spirit Animal: Sea Turtle

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Throughout decades in the health & fitness industry, Jeff has had the pleasure to work with hundreds of fantastic people whom he considers all to be athletes. His approach utilizes a neuro-centric approach to training and bodywork which incorporates movement and postural rehabilitation, myofascial and trigger point therapies, musculoskeletal strength & conditioning, and other various strategies.

When not in the gym or doing bodywork, he enjoys listening to music, playing music on the drums, spending time with his partner and their dog, hiking and exploring, cooking and eating, and learning new things.

What I love about FiT: I love working with awesome people and assisting them with their goals. I love when they leave feeling better than when they came in.

Favorite sport: Olympic weightlifting

Personal Training

  • Certified Strength & Conditioning Specialist, NSCA
  • USA Weightlifting Level 1 Coach
  • Performance Specialist Level 2 Coach, Poliquin International Certification Program
  • BioSignature Practitioner, Poliquin International Certification Program

Bodywork

  • Z-Health Exercise Therapy Specialist (EEP, R, I, S, T)
  • Advanced Neuromuscular Massage Therapist & Health Educator
  • Certified Massage Therapist (CAMTC #80926)

Education

  • Bachelor of Arts in Psychology, University of Nebraska-Lincoln, 2001

Current and past athletes

  • Desk Jockey
  • Parents
  • Post-rehabilitation
  • Special Conditions
  • Hockey – NHL Professional
  • Tennis – Youth National Champion
  • Fencing – Junior/Senior World Ranked
  • Triple Jump – Junior/Senior National Ranked
  • Olympic Weightlifting – Masters
  • Equestrian 3m Jump – Amateur
  • Sculling – Masters
  • Downhill Skiing – Amateur
  • Black Belt Karate – Amateur
  • Figure Skating – Youth
  • Varsity Volleyball, Basketball, Baseball, Golf, and Football

Shaun Conness

Trainer Spirit Animal: Australian Shepherd
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Shaun graduated from the University of Wisconsin-Madison with a B.S. in recreational resources. Shaun is a Certified Medical Exercise Specialist with the American Academy of Health, Fitness, and Rehabilitation. Member NSCA. He is a C.H.E.K. practioner level one and a C.H.E.K. Certified Golf Biomechanic. He is a Titlist Performance Certified Golf Fitness Instructor (TPI CGFI). Shaun has also completed the BacktoGolf program in Carmel, CA. Through these courses and application, Shaun has gained extensive knowledge about the mechanics and flexibility demands of the golf swing, as well as the strength and conditioning needed to optimize one’s golf potential. Shaun has trained athletes from senior Olympic Sprinters to PGA and LPGA golfers over his career. He has worked in the home, large gym, and private studio settings. Shaun prides himself on having a strong work ethic, being positive, and enjoying life. You have to have fun.
What I love about FiT: The culture, the environment, and the team. Favorite sport: College football and basketball, pull ups  
  • USAW Club Coach
  • NASM Certified Trainer
  • TPI Golf Fitness Instructor
  • CHEK Practitioner Level 1
  • CHEK Certified Golf Biomechanics Specialist

Jennifer Mulry

Personal Trainer

Spirit Animal: Bear

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Jen graduated from the University of Wisconsin-Madison with a B.S in Psychology in 2005.  She is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association, a USA Weightlifting Club Coach, and is ACSM Special Populations Certified.  In October 2006, Jen started FITBuddies, a training group for individuals with autism and Down syndrome.  In 2011, Jen founded BuddiesInAction to expand FiTBuddies programs.  BuddiesInACTION now offers 1:1 training, group classes, virtual training and health & wellness consulting services for individuals of all abilities. Jen’s passion is teaching individuals to not only move properly but also learn to enjoy movement.  She enjoys teaching other professionals how to work with the special needs population and loves the creativity of building unique programs that fit every individual’s needs. Outside of FiT, Jen spends most of her time chasing after her twins. She enjoys long walks with her duo, hiking, reading, uninterrupted dinners with her husband and is always looking forward to the next east coast visit with family.

What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.

Favorite Sport(s): Basketball & Swimming

Jeff Samson

Trainer
Martial Arts Trainer
Assisted Stretch Practitioner

Spirit Animal: Blue Whale

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Jeff has been working with clients in the Bay Area since 2007 and performs personal training, martial arts instruction, and assisted stretching to youth, working adults and retired seniors. Most of his youth was spent as an unathletic chubby kid who found various ways of getting into trouble. It wasn't till he was a young adult that he began to study fitness, train himself and learn martial arts. He entered and won a fitness transformation competition in 2006 which changed his life forever. The personal training he received and positive changes he saw from the competition inspired him to teach others. Jeff went back to school and earned his Fitness Specialist certification through the Wellness and Human Performance Department of Mission College and has held certifications in Circular Strength Training, USAW Olympic Weightlifting, and Bioforce Conditioning Coach. He currently holds a BA in Humanities from The New College of California, is a Life Stretch Instructor through the Stretch to Win Institute and certified FST (Fascial Stretch Therapy) practicioner. Jeff is a longtime local having lived in California all his life from San Diego to the Bay Area. When he's not training clients or learning new things about health and fitness he enjoys trying new restaurants, sipping specialty coffee, whiskey tasting, looking for whales in the sea and taking road trips.

What I love about FiT: Great space, staff, clients, ability to pursue my passions

Favorite sport: Jiujitsu