1049 Market St #105 • San Francisco
(415) 690-7196
info@everchangefitness.com

Category: workout

Is the Air Quality Poor? Workout Indoors!

My brain’s been sluggish and my energy equally dull, even with abundant water, caffeine, and good food. I’ve been sleeping pretty well. What gives? That’s when life takes a moment to remind me that San Francisco seems to be surrounded by fires. There are active fires up and down the state, adding to the challenges…
Read more

Six Month Pull-Up Challenge

A pull-up is a full-bodied exercise that can be very intimidating! In PE, I’d stare helplessly at the rope dangling from the gymnasium ceiling. I’d heave with all my might, getting perhaps six inches higher and drop helplessly to the ground. Sometimes I wondered if it was true, were girls generally too weak to do…
Read more

Chop and Lift 3

Movements We Ignore In The Gym That Our Backs Crave

When we think about creating strong backs, we tend to think of certain movements. Planks, supermans, pull ups, lat pull downs, row variations. We forget that our spines are also meant to bend and rotate… when we want them to. Incorporate these five movements into your warm up and workout routines. By focusing on the…
Read more

Head For The Hills Playlist.

Create The Perfect Mood With Music That Makes You Move

Music is amazingly powerful. It has the ability to uplift or calm our spirits. When working out, and especially riding, it can provide a rhythm that gives you a smooth cadence. A flow, you may say. This playlist was inspired by a need to smoothly pedal myself up hills. I push too hard and burn out…
Read more

Side-to-side warm up exercise.

A More Effective Warm Up For Cyclists

This weekend I took full advantage of the sunshine by leading rides for AIDS Life/Cycle on both Saturday and Sunday. I rode 25 miles Saturday, 20 on Sunday. Before I got on the bike, we had a few things to do… and a proper warm up was high priority. Most of the time, people do a couple…
Read more

The best exercise gear for your home.

My Favorite Home Fitness Gear

While I’m a huge advocate of bodyweight exercises, having just a few pieces of equipment can boost your experience. Living in a small San Francisco apartment, I have to be mindful of how much space I really want everything to take up. Weights are bulky AND expensive! Before you begin investing, there are a few…
Read more

The Truth About Exercise Frequency: Is More Better?

One of the most common questions I’m asked is, “How often should I workout?” My first response is always, “What are you trying to accomplish?” What you’re trying to do ultimately impacts frequency. According to the American Heart Association, for basic cardiovascular health, standards call for 150 minutes of moderate intensity movement. (75 if your intensity is…
Read more

Keep going

The Keys To Getting The Best Results When Working Out

When we begin a workout program, we want to make sure we actually get results that last. We don’t want to feel like we’re constantly starting over. That said, I want to share with you some proven ways to make sure your time and efforts are well spent. 1. Bring a notebook. Writing down your own…
Read more

The Post-Workout Cool-Down: Take it Personally

Maybe you’ve searched online or been told the importance of cooling down after a workout. There’s a wealth of information on the subject anywhere you look, but recent developments (Science!) have changed a few things that we all thought we knew. Your cool down routine is flexible, and while it should never be skipped, it’s…
Read more

Getting the Most Out of Your Workout: the Warm-Up

Believe me, you aren’t alone. It happens to the best of us. A meeting goes a bit too long, those jerks in front of you don’t know how to drive, maybe you had to repair a flat tire on your bike. Anything can happen, but dammit, you’re going to make it to your workout session, because there you…
Read more

Show Buttons
Hide Buttons