“Lifestyle gets easier as you abide by your habits. Every habit you have either moves you closer to or farther away from the person you say you want to be. Habits take away the struggle. Rules aren’t supposed to make you feel deprived, it’s to create freedom and take away the struggle…” -Josh Hollis and Dan John, Fat Loss Happens on Monday |
Spring is approaching, and with it comes the opportunity to witness transformation and appreciate growth all around us. As we look within, this is a good time to reflect on the roots or foundational habits that we have established, reinforced, or efforted to change over the winter months in order to create a plan to nourish them to full bloom this spring. We have spoken about sleep hygiene in the past, as well as its effect on optimal health and attainment of fitness objectives. We know that a consistent bedtime is the number one most important thing we can do to affect the quality of sleep. The change of seasons entails a lengthening of days, which can throw a monkey wrench into the best laid plans and disrupt routines. |
There are many elements of lifestyle that can be difficult to control, however, the environment in which we sleep is one element within our autonomy. With daylight savings around the corner, let’s look at how we can best prepare our environment and adjust our sleep hygiene to minimize the seasonal disruption and continue to optimize sleep. Controlling environmental variables and creating consistent pre-bedtime routines (sleep hygiene) not only aids in recovery, but also performance in school, work, and the gym. Since we can expect to “lose” an hour with the time change, one way we can prepare ourselves is by adjusting our bedtime now – especially if you’re someone who usually has a hard time adjusting to the time change. This doesn’t have to mean getting to bed an hour earlier right off the bat. Rather, consider adjusting your bedtime by 15 minutes at a time every day for the few days prior to daylight savings.
The Sleep Foundation explains that “circadian rhythms drive many systems in the body that are synchronized with a master clock in the brain. This master clock is influenced by environmental cues, especially light, which is why circadian rhythms are tied to the cycle of day and night.” Disruptions in circadian rhythms, such as shift work, jet lag, artificial light from electronics, confuse the master clock and can lead to sleep insufficiency. When daylight savings ends in November, it’s common to go to bed a bit earlier due to the cold weather and darker evenings throughout the winter months. Conversely, at the beginning of daylight savings in March, the days are longer and warmer often leading us to stay up later and wake earlier. When identifying ways to improve our quality of sleep and how it relates to the time change, it makes sense to consider your body’s circadian rhythm and how to adjust for spring.
There are plenty of ways to adjust sleep hygiene to influence sleep quality and quantity. iIt’s worth experimenting with 1-2 different actions at a time to see what is most impactful to establishing consistent, quality sleep. For me, turning off all electronics at least an hour before bedtime has been one of the most impactful changes to my sleep routine, as well as changing into pajamas and washing up at the same time nightly. In doing this, my mind and body begins preparing for sleep even if I’m finishing up some tasks around the house (as opposed to getting ready for bed after I’ve finished with these tasks, which could be much later in the evening).
As with most things, however, effective routines can vary from one person to another. While I do well with a quiet, calm, dark, and slightly warm environment before bedtime, others may like soft noise and cooler temperatures. External cues are important in creating a sleep routine, and items like blackout curtains can help to create darkness which is an environmental clue to your biological clock that bedtime is approaching. A relaxing music, white noise, automated dimming of lights and cooling of temperature can also serve as indicators to body and mind that the time for sleep is upon us.
Finally, while having a consistent bedtime routine is most beneficial to improving sleep quality, waking up at a consistent time every day is helpful in regulating your sleep schedule and circadian rhythm. For example, if you have to wake up at 6:30 every morning, your body will likely start to get tired naturally by a certain time every evening. If you start to feel that afternoon slump, consider what your body is trying to tell you! It may be tempting to remedy that lethargic feeling with caffeine when in reality, it could be time to reassess your sleep hygiene, exercise patterns, and/or eating strategy.
– Coach Myra
This month we welcome JD Velilla to the FiT team as our in-house sleep consultation partner. JD has spent the last 6 years studying every aspect of sleep science and recovery. He is the resident sleep expert for the mattress industry’s most prominent brands where he helps them connect the dots between sleep science, product development, and the habit changes required to achieve transformative rest.
As a sleep coach for FiT, JD will ensure you are better equipped to make smarter sleep wellness choices by providing hands-on experience, great information, and expert feedback. From the mattress and linen you sleep on to the environment of your bedroom, JD will show you how to transform where you sleep into a personalized recovery room. All of this starts with a 40 minute 1:1 consultation where JD will learn about your specific sleep needs and begin identifying ways for you to improve your sleep quality. If you’re ready to wake up every day feeling focused, rested, and fully human, JD is here to help.
Spring Into Spring
While we have been speaking about sleep, this is not the only tenet of optimal health that can be influenced by the change of season. Below are some examples of other habits and behaviors you might consider adopting:
1. Stress Management:
- Spring cleaning! By having a clean and organized house and/or work space, you may feel more focused and at ease on a day-to-day basis. Plan your spring cleaning ahead of time so you’re not overwhelmed when schedules are busy, and start small if you need to – some people find it helpful to set a timer for ten minutes and clean as much of a small area as they can in that period. By doing the cleaning in short spurts, you avoid feeling overwhelmed and putting off the cleaning for later.
2. Exercise Prescription:
- Incorporate outdoor exercise. More sunshine means more incentive to get outside for exercise. If you aren’t already meeting your daily or weekly exercise recommendations, consider adding a five-minute walk outside or a leisurely hike on the weekends and working your way up from there.
3. Eating Strategy:
- Cook with seasonal foods. [seasonal fruits and veggies graphic] Seasonal fruits and veggies are the most nutrient dense, flavorful and provide an opportunity to change up your diet. Did you know that most people eat the same 15-20 foods every week? If you’re looking to make some changes to your eating strategy, experiment with adding new foods until you find some healthy staples. You don’t need to replace the whole fridge – even one or two new ingredients every week can make for a nice change.
Fuel: Eating with the Seasons
The World’s Healthiest Foods is a text we reference often at FiT. As cauliflower, green beans, and bell peppers are featured in this month’s recipe, we wanted to share some of what this informative book has to say about each.
Cauliflower and other cruciferous vegetables (such as broccoli, cabbage, and kale), contain compounds that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of liver enzymes that disable and eliminate carcinogens. Cauliflower is also an excellent source of folic acid and B6, two nutrients necessary for properly metabolizing homocysteine and therefore preventing levels of this dangerous compound from rising in the bloodstream. It is also a concentrated source of many other nutrients providing additional health-promoting benefits.
Green beans are an excellent source of vitamin K, a nutrient important for maintaining strong bones. They also provide a cornucopia of heart-healthy nutrients. They are a good source of vitamin A, notably through their concentration of beta-carotene, and an excellent source of vitamin C. The magnesium and potassium found in green beans work together to help lower high blood pressure, while their folate is needed to convert homocysteine into other benign molecules. They are also a very good source of iron which is part of key enzyme systems for energy production and metabolism.
Bell peppers have a protective effect against cataracts and macular degeneration. Like cauliflower, they are also an excellent source of vitamin B6 and a very good source of folate. Bell peppers are one of the few foods that offer a concentrated source of lycopene that’s believed to play a role in the prevention of heart disease through its ability to inhibit free-radical damage to LDL cholesterol which if allowed to progress, can lead to atherosclerosis. Bone-building vitamin K, energy-producing vitamin B1 and B2, free radical scavenging manganese and copper, and sulfite-detoxifying molybdenum are also found in bell peppers in concentrated amounts.
We sincerely appreciate this community helping others and it’s a privilege to have such amazing members come together for a good cause.
Dae-Von Bishop
Personal Trainer
Spirit Animal: Wolf
Contact
All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.
Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.
In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.
What I love about FiT: The embodiment of teamwork that is displayed on a regular basis, as well as the encouragement to constantly get better as trainers.
Favorite sport: Basketball and Football
- Personal Trainer (NASM)
- Certified Speed and Agility Coach (National Sports Performance Association)
- Certified Weightlifting Coach (National Sports Performance Association)
- Archery Lvl. 2 (USA Archery)
Megan Justice
Trainer
Spirit Animal: Grizzly Bear
Contact
Megan grew up in the Sierras, enjoying all the activities found in the mountains as well as 11 years of basketball and 4 years varsity golf. After graduating high school, she studied Integrated Human Biology at Bastyr University and worked in physical therapy for 4 years following school while also getting her Master’s in Human Nutrition and Functional Medicine. After learning so much from her doctor counterpart in the PT practice, she decided to open her own business as a personal trainer and health coach. She loved helping clients and teaching them about all the fascinating intricacies within their own body. She values client education and holistic health and wellness, prioritizing the many facets of health with each of her clients.
Jon Angeles
Trainer
Spirit Animal: Leopard
Contact
Jon is from San Jose, CA and has always considered himself an athlete. After playing soccer at West Valley College he began working at Stanford University as a personal trainer. Jon went on to pursue a Masters degree in Kinesiology, multiple certifications and now has over 7 years of experience. When it comes to his training philosophy, he likes taking a strength approach. In his experience, when clients focus on getting stronger and increasing muscle mass, other aspects of their fitness journey fall into place. Helping the general population find their confidence through this type of exercise is truly rewarding.
Outside of the gym, he enjoys spending time with his wife and dog wherever that may be. He makes sure there’s always a travel vacation booked or being planned for the future.
What I love about FiT:
FiT’s philosophy around the 5 tenets of optimal health aligns well with my beliefs surrounding how best to care for my clients and myself. When clients subscribe to FiT’s services, they are signing up for a training program that includes learning about how to live better for longer. Who wouldn’t love that?
James Frederick
Trainer
Spirit Animal: Orca
Contact
- Dynamic Variable Resistance Training (DVRT) Level 1 Certification
- Certificate in Nutrition (FAB Academy)
- Certificate in Applied Stretching Theory and Practice (FTP)
- NASM-CPT
Jake Verhulp
Hannah Golden
Serena Earwicker
Operations Manager
Spirit Animal: Owl
Contact
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
Contact
Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.
Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.
Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.
In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.
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
Contact
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
Contact
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
Contact
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
Strength and Wellness Coach
Personal Trainer
Certified Strength and Conditioning Specialist
OPEX CCP
Spirit Animal: The Lorax
Contact
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
- 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
Contact
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
Contact
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
Shaun Conness
- 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
Contact
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
Contact
What I love about FiT: Great space, staff, clients, ability to pursue my passions
Favorite sport: Jiujitsu