Programs

Bariatric Fitness Program

If you are a candidate for weight loss surgery, you are serious about losing weight and improving your health. You have undoubtedly tried a whole host of diets and weight loss regimens and have not been successful. Pre and post-operative procedures for weight loss surgery require a tremendous commitment and once you have endured that laborious process, there is no way you are going back.

Personally Fit understands the challenges you face. We also understand the long-term benefits of a more active lifestyle. In reality, you will never be able to achieve and maintain the results you are hoping for without an exercise component to your weight loss regimen.

Our team of licensed physical therapists has knowledge of much more than just fitness. They also understand the tremendous stress that being overweight places on your joints and cardiovascular system. After a comprehensive examination of your musculoskeletal system, they will consider any health concerns, including heart ailments, joint and back pain, high blood pressure and cholesterol levels. Then, they will put together a customized exercise program, designed just for you and guide you step by step along the way to ensure your success.

Perhaps this is your first introduction to physical activity. No problem. We have a full line of equipment in an intimate setting and service all types of people with special needs in a clean, non-intimidating environment. Our classes are small, taught by instructors who will help you feel comfortable and secure as you embrace your new lifestyle.

Most insurance plans will cover your initial sessions with a referral from your physician. Our goal is to give you the professional guidance and the support you need to get you started and help you move to independence with exercise. We also have a registered dietician on our team who can offer professional guidance on your nutritional program.

Just think of all the things you will be able to do when you improve your level of fitness - walk on the beach, ride a bicycle, chase your children or grandchildren around the yard, or maybe complete a dream like running a marathon. You can do it! And we would love to help you.

For more information call 858.485.6706 or email Jim Flood today.

Lose2Win Contest

The team of experts at Personally Fit in Rancho Bernardo will help you achieve your weight loss goals, and have fun in the process. Fashioned after the "Biggest Loser" contest, the Personally Fit Lose2Win Contest offers participants the opportunity to be under the supervision of a qualified trainer from Personally Fit who provides guidance in exercise, nutrition and lifestyle modifications. The contest is open to everyone interested in losing weight that would benefit from professional support and encouragement.

Jim Flood, co-owner of Personally Fit, believes that anyone can make lifestyle changes to become healthier and lose weight. Flood says, "While many people have the desire to change, very few can achieve success on their own. Our team of trainers will provide the direction, and belonging to a group will provide the support and motivation participants need to achieve their goals."

2010 winner, Kathi Moore says, "I finally got so sick of saying I was going to lose weight every Monday and find myself cheating by Wednesday." Her advice to potential participants, "Just get started. You will feel so much better when you start losing weight that you will want to continue and before you know it you will be at your goal weight."

Space is limited so early sign-ups are encouraged.

Medx - Strengthen Back Muscles and Eliminate Pain

Eighty percent of adult Americans suffers from low back pain. Back pain is also the leading cause of work disability for people 45 and younger. Through years of research, the MedX Lumbar machine was developed, proven and perfected by independent study at the University of Florida. Personally Fit's MedX rehabilitation program is designed to restore function, improve strength, and eliminate back pain, with results noted in just six weeks of participation!

Personally Fit's Program

Personally Fit promotes the use of MedX as an integral part of our spinal rehabilitation program. The program begins with an initial evaluation, which includes a computerized report of your test results, showing your back strength as compared to normal for your age and sex. This test takes 30 minutes to complete and can identify specifically where your back is weak and how to direct your rehabilitation program. Once we have determined that you can benefit from strength training, you will begin your training program. Over the next six weeks, you will rehabilitate the spinal muscles with dynamic movement against a balanced resistance, utilizing the MedX machine. Our trained MedX technicians complete this training, through a workout of increasing resistance, completed twice weekly. The workouts take approximately 10 minutes and can be completed in regular clothing. The initial program concludes with a re-evaluation of your strength to assess your progress.

Med-X program $275.00
Single session $18.00
10-session series $150.00

Note: MedX can also be part of your spinal rehabilitation in physical therapy, which is covered by your physical therapy benefit through your health insurance. This coverage requires a prescription for physical therapy from your medical physician.

Maintenance Program

It is possible following the six week program that you may require further strength training in order to restore your back strength and function to normal levels. Many individuals choose to continue with a maintenance program following the achievement of their strength goals. In this case, the costs are:

Single session $15
10-session series $130

Youth Fitness Workshop

Our popular program is designed for the young athlete, (ages 10-21) interested in gaining strength, flexibility, agility, speed, and coordination. This circuit-training workshop is held Mondays from 3:30-4:30pm, and the cost is just $10/class. This workshop is perfect for young athletes looking to gain a competitive edge, home-schooled children looking to gain PE credits, or for anyone who is just looking to get in better shape and have fun!

Call Sean Thompson at 858-485-6706 for further information or email him at sthompson@ personallyfitonline.com for further information.

Self Defense Workshop

With over 15 years of experience in 3 different styles of martial arts, Sean Thompson has created this hour long workshop to provide a great cardiovascular and strength workout, while challenging your balance and teaching self defense techniques and concepts. This workshop is geared for the younger population, but is available for all ages to attend. Cost is $10/class, and it is currently held on Wednesdays from 4-5pm.

Call Sean Thompson at 858-485-6706 for further information or email him at sthompson@ personallyfitonline.com for further information.

Massage

Dan Westfall has been a massage therapist for as long as he can remember. At the age of six, long before he sought formal certification, Dan was massaging his mother's neck to help relieve chronic headaches. Born and raised in Alpine, California, Dan received his education at El Capitan High School, Grossmont College, San Diego State, and was certified in Massage Therapy at Mueller College of Holistic Studies in San Diego in 1985. In 1989 Dan received his Holistic Health Practitioners certification and in 1994 was among the first to be Nationally Certified in Massage Therapy. Dan helped in opening the spa at the Rancho Bernardo Inn in 1989 and remained their senior therapist for 18 years. He is now in private practice working closely with Personally Fit's Physical Therapists and Personal Trainers. His work is geared towards assisting therapy and fitness efforts by helping speed the recovery process from exercise by reducing excessive muscle tension and pain, increasing blood circulation and the removal of wastes. His massage style is a combination of Swedish, Sports, Deep Tissue and Acupressure.

Each massage is tailored to the individual's needs, abilities, likes and dislikes. While therapeutic massage can sometimes involve discomfort, Dan prefers to coax a muscle to relax rather than beat it into submission.

Dan's rates are:

$50 - 1/2 Hour
$80 - Full Hour
$100 - 1-1/2 Hours

Please contact Dan directly for an appointment:

dansmassage@ aol.com

Nutrition Counseling

Janice Baker, B.Sc., M.B.A., R.D., CDE, CNSC has been providing diet counseling and medical nutrition therapy since 1982, specializing in weight management, diabetes education, cardiac risk reduction and eating disorders. Janice's career in nutrition started with hospital dietetics working with patients in medical, surgical and intensive care units. Other areas of medical nutrition therapy experience include cancer support, home health care, worksite wellness programs, pulmonary and cardiac rehabilitation. Janice has worked in the local school system to educate students and teachers about childhood nutrition issues. She has developed an accredited nursing diabetes education program and volunteers for senior wellness and diabetes education programs. Janice has extensive media experience and has participated in a variety of radio, television, newspaper and public speaking engagements.

Education:

Bachelor of Science: Dietetics and Food Administration, California Polytechnic State University, San Luis Obispo, 1981
Post Graduate Dietetic Internship: Good Samaritan Hospital, Cincinnati, Ohio, 1982
Master of Business Administration: National University, San Diego, 1989
Certified Nutrition Support Clinician: Certified Diabetes Educator since 1992

Specialities:
Janice is available as a personal nutrition consultant to help translate nutrition and diet recommendations into realistic lifestyle changes for long term weight loss and/or disease management. She values the benefits of physical activity as part of a total nutrition and wellness program, and has close working relationships with local physicians, physical therapists and other health care providers.

Nutrition Services

Initial nutrition consultation fees (60-90 minutes): $200.00
Follow up visits (30-45 minutes - may be email or phone visits if preferred): $100.00
Grocery Store Visit (60 minutes): $150.00
Pre-paid package including initial 60 minute visit, grocery store visit, and 3 follow up visits: $550.00

Please contact Janice directly for an appointment:

jbaker9@ gmail.com

Golf Fitness/Rehab Program

Why is this program necessary?
Nearly every golfer on the senior tour has suffered from back problems. This occurs because the game causes a lot of muscular stress on the many joints of the body. Years of play results in wear and tear on the soft tissue of the spine. The recreational golfer suffers even more stress because of infrequent play and constant mechanical changes in trying to find the perfect swing. From middle age on, we begin to lose the ability to rotate the shoulders and torso independent from the hips. The most common result is a shorter swing with less club head speed and less control.

How does the program work?
Personally Fit's program begins with a spinal assessment on the Med X Lumbar machine. This machine is the only apparatus of its kind that can isolate the movement of the spine and identify areas of weakness through the entire range of motion. Because of its ability to isolate spinal motion, the same machine is then used to strengthen the extensor muscles. The Rotary Torso machine allows us to assess the ability of the torso to rotate from right to left while stabilizing the hips. Since the golf swing is not an isolated movement but rather a chain reaction of collective muscular movements it is important to work on total flexibility. This is accomplished on the Med X Stretch machine. The final step is to evaluate the shoulder/rotator cuff function.

How long does the program take?
The program is seven weeks in length. The initial evaluation takes approximately one hour. Following the evaluation, you will be scheduled for two 20-30 minute exercise sessions per week for the next six weeks. At the end of the program you are re-evaluated to measure progress. The average golfer in this program will see up to a 200 percent improvement in all areas of deficiency. The net result is a more relaxed swing with a longer pain-free swing arc. This is now an ideal time to work with your golf professional.

How much does the program cost?
The cost of the program is about the same as an ultralite driver. These clubs have helped senior golfers add 20 yards to their tee shot. Imagine adding 10-20 yards for every club and playing pain-free well into your retirement years. The cost of the seven week program is $400.

If I cannot participate in the full program is there any other thing I can do?
Personally Fit offers an evaluation of all areas mentioned above with recommendations for a corrective home program. The program includes a one hour evaluation and two half hour follow ups. Cost is $150.

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