Stan's Profile

Fitness - Mind-Body - Rehabilitation - Strength

Bio

I've been in the health and fitness industry for more than 10 years. My degree is in Human Biodynamics from the Univ. of California, Berkeley and my main certification is through the National Strength and Conditioning Association (NSCA). I've worked in various settings, including Physiotherapy Associates, The Sports Club/LA, Gold's Gym and the YMCA. My main specialty is working with post-rehab or post-injury clients, and those with chronic medical conditions, though I can definitely help you if your fitness goal is weight loss, muscle-building (hypertrophy), or sport-specific. I currently do one-on-one fitness training with clients at DIAKADI Wellness Center or clients' homes in San Francisco, CA, though you may contact me also for customized online fitness programs and services.

Tips

  • When was the last time you saw your doctor or dentist? Get a physical check-up at least once a year and dental check-up twice a year. As Benjamin Franklin once said, "An ounce of prevention is worth a pound of cure."
  • In a study in the Journal of Strength & Conditioning Research, researchers state that "Massage-myofascial induction favors recovery after a high-intensity training session. Therefore, massage may be useful for recovery between training or competition sessions held on same day." Get a massage after intense exercise! It may help you with you recuperate faster.
  • The inner core consists of the deepest layers of muscles around your spine, and are primary mechanisms to promote stability in your spine and abdomen. If you do not master inner core exercises, you're more prone to have back problems. Examples of core exercises include the side and forward plank exercises. Consult your health or fitness professional for further questions.
  • Depending on your fitness levels, multiple sets seem to be more effective than performing only one set of resistance exercises. In a recent study in the Journal of Strength & Conditioning Research, "2 to 3 sets per exercise are associated with 46% greater strength gains than 1 set, in both trained and untrained subjects." It was also noted that there was no significant difference in performing 1 set vs. 4 to 6 sets per exercise. As always, consult your health and medical professional for any questions.

Blog

  • Less sleep = weight gain?
    • Created on 04/28

    Do you feel like you don't get enough sleep every night? Here's something that may motivate you to get more: one research study showed that the appetite-boosting hormone ghrelin rose significantly on those getting four hours or less of sleep a night.

    This means that "the less sleep people sleep each night, the more likely they are to be overweight." (Consumer Reports Health). In one study by the American Academy of Sleep Medicine, "twins who slept between 7 and 8.9 hours each night had a lower mean BMI (25.0 kg/m2) compared to those who regularly slept either more (25.2 kg/m2) or less (26.4 kg/m2) per night. The relationship between sleep duration and BMI remained significant after controlling for genetics and shared environment." If you feel that you're not getting enough sleep every night, or have trouble sleeping, try some of the following:
    * Go to bed at least 30 minutes earlier.
    * Aim to have a regular sleep schedule (i.e., same bedtime every night, even weekends).
    * Avoid drinking alcohol 1-2 hours before, or caffeineated beverages at least 3 hours before bedtime.
    * Exercise no later than 3 hours before bedtime.
    * Discontinue using the computer, and turn off the TV an hour before bedtime.
    * Let go of stressful thoughts, and do relaxation techniques that suit you, like meditation or a warm bath.

    If you continue to have symptoms, have other questions, or think you may have a sleeping disorder, consult your physician or health/medical provider.

  • Take Care of Your Greatest Asset!
    • Created on 04/28

    With health care costs continuing to rise, and the United States still in the middle of the health care debate, it behooves us to look into preventative measures (i.e., exercise) and take care of our greatest asset--ourselves!

    There have been a few studies already that compare the costs of health care vs. doing exercise/activities. At the annual meeting of of Economics of Population Health, one paper stated that an increase "in healthcare costs can be controlled with health promotion efforts aimed at changing life styles of individuals. Such health promotion efforts have the potential of increasing life satisfaction and at the same time saving money for the society." (1)

    Another study "found that older Medicare beneficiaries who elected to use a health plan-sponsored physical activity benefit had significantly lower total adjusted health care costs (-$500) 2 years after the index start date compared with similar members who did not participate in the program."(2)

    Finally, if you haven't heard about H.R. 2105 yet, contact your US gov't. representatives and urge them to vote for this bill. It could mean a $1000-$2000 tax deduction for you!

    References:
    1. Sari, Nazmi. "Exercise? May be another time: The Cost of Sedentary Life Styles" Paper presented at the annual meeting of the Economics of Population Health: Inaugural Conference of the American Society of Health Economists, TBA, Madison, WI, USA, Jun 04, 2006.
    2. Nguyen HQ, Ackermann RT, Maciejewski M, Berke E, Patrick M, Williams B, et al. Managed-Medicare health club benefit and reduced health care costs among older adults. Prev Chronic Dis 2008;5(1).