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The Move More, Eat Less Challenge


The Move More, Eat Less Challenge

A few weeks ago, something dawned on me while my girlfriend and I were strolling through our neighborhood in the Sunset. We passed by our favorite local ice cream joint (which is located directly across the street from our gym by some twist of cosmic irony) and were overcome by temptation for the second day in a row. Normally we exercise more restraint, but alas, the ice cream won that day. Jokingly I said, “Well, as long as we workout more times in a week than we eat ice cream, we'll be okay.” I then realized that for most folks, they eat out far more often than they exercise. From that, an idea was born.

Here in San Francisco - where we take our food very seriously - the old adage of ‘move more and eat less’ isn't shown enough love. A lot of people engage in some amount of regular exercise, but the amount of it relative to the volume of food consumed isn't in the best proportion. I realized that most clients I have worked with go out to eat quite a bit more than they engage in vigorous exercise. As such, this version of the ‘move more and eat less’ challenge was born: on a weekly basis, try to get in the gym and perform vigorous exercise more times than you go out to eat.

Every challenge needs some guidelines to be effective. Although I don't want to make a rule set that's overly-specific or restrictive, some structure is needed to adhere to the spirit of the challenge. I'll make some suggestions below to help guide this process.

  1. The exercise session needs to be a minimum of 45 minutes in length, and it needs to be hard. Something like walking through the city doesn't count. Honestly, many forms of yoga or pilates wouldn't really qualify either. I'm not saying they have no value, but the level of energy expenditure is simply not high enough for our purposes. The exercise should increase your heart rate significantly and make you sweat (and not just because it's outside in the heat or in a hot room). If you can't engage in vigorous exercise for some reason, exercising to the level of a brisk walk for 90 minutes would also suffice.
  2. As far as whether or not a meal is considered “eating out” is a bit more subjective. However, a good rule of thumb is if you're selecting your meal based purely on taste, then it should probably count as eating out. If the meal is selected in an attempt to make it balanced and nutritious (and reasonably portioned), then it doesn't add to that count. So, if you cook a giant bowl of fettuccine alfredo at home, that's still “eating out.” Conversely, if you get a grilled chicken breast salad at the lunch spot near work, that's not “eating out.” I think you get the idea; it's about the spirit of how the meal is composed, not the technicality of who prepared it or where it was consumed. Additionally, every 3 drinks (1 beer, 1 glass of wine, or one shot of liquor) you consume in a week is considered eating out. So, if you drink a beer or glass of wine every night with dinner, that's 7 drinks or 2 extra counts of eating out for the week. If you go out to eat and drink a few drinks, then you just ate out twice. I know this is a bit of a stretch, but I consider it so impactful that I felt it was worth using our imaginations a bit.
  3. Tally up both of these things, and try to make sure the number of exercise sessions is greater than the number of times you eat out in a week - it's really that simple. Start by trying to do this for a month, but you can aim to make it more of a long-term lifestyle choice as well.

The beauty of this challenge is that it helps you understand just how much exercise is required to counteract poor nutrition habits. For most people, the sensible choice is to change both habits a bit: exercise a few more times per week, and eat out a few less times per week. However, if eating with tons of freedom is important to you, then you do have the option of trying to balance that out with a massive volume of exercise. As well, if you really don't want to exercise much (I recommend against this option the most) or have health issues that prohibit this, then you can be very strict with your eating habits. Try it out and see how it goes!

Hopefully this arms everyone with yet another tool in the battle to enjoy the finer things in life while staying healthy. If nothing else, it will provide you some perspective on your lifestyle. That's all for today… Cheers!


#HowIPerformForLife : Gloria


#HowIPerformForLife : Gloria

How do you exercise/socialize/revitalize?

I come to P4L probably 4 group classes a week. I run a couple days a week. I had an injury recently, and I realized how much I appreciated the social aspects of working out, too. We know each other on a first-name basis. We know each other, and we know when one is missing in class. We look out for each other, and the trainers know my injuries. It’s a very social, inclusive fun place to work out. It never feels like I’m just going to grind through a workout. Everyone says hello when you come in and goodbye when you leave.

When did health and wellness become an important part of your life?

When I turned 30, I realized that I could no longer run 6 days a week, I needed to add different things to my workout. I was running about 35 miles a week, and I did that for years. I started looking around for gyms that I wanted to go to. I tried a bunch of big box gyms, and I joined and I would go, but I just didn’t like it. I kept up with running, and I would hardly go to the gym. I found Perform for Life, and it’s the first time I’ve ever been to the gym consistently - numerous times a week. You know when I would take group classes at Crunch or Gold’s , there would be like 30 people, the guy was yelling at us, and there was no quality control. It was crazy. It felt like an injury waiting to happen.

What has kept you here for the past 4 years?

Honestly, I joined because it was nearby, but I have stayed because of the community and the quality of the trainers. I love Bryant and Justine, and everyone who works here is super great. It’s super great.

At your weakest point, what kept you going?

I’d say I’m a pretty stubborn, motivated kind of dedicated person just by personality. So even when you feel like you’re not going to get better or things aren’t going to get better, you just have to dedicate yourself to the next thing until it’s over. You can get overwhelmed if you try to take on the whole burden all at once.

Song that gets you excited about working out

They always tease me, because I love 90's rap. I love working out to 90's rap! What’s that one Mary J. Blige song “Family Affair”? I cannot stand working out to pop music, because it’s like a product that’s not real. People who are working out are doing something real, and most of the 90's hip hop and rap was real. Pop music is not art, and I just feel like people who are working hard should get something authentic.

When was the last time you were proud of yourself? 

I had a serious back injury. I had to go to the doctor 4 days a week for 4 months. I had to take a leave of absence from here. I was in traction. My back is a lot better. One of my goals was to come back here and get back to my old life. I finally did it! I’m back and running again. I’m back at P4L 3-4 classes a week. It was depressing, and I missed this place. I missed working out.

What's a misconception people have about you?

I think some of the newer trainers around here think that I’m not strong because I look older. After working out with them a while, I prove to them that older people can be strong and fit, too.

What are your next goals? Where do you want to go from here?

Before I had to have all this treatment on my back probably because I was pushing myself too hard. Now that this treatment worked, and I’m back at P4L. I realize how precious it is to be able to do this. I’m going to listen to my body and pace myself. I’m not going to overtrain or push too hard. When you’re a Type A person, it’s hard to not push as hard as you can. You have to listen to your body. You have to honor your limits. I want to be able to maintain and continue this way forever.


The Woo Interview: The Life of a Bikini Competitor


The Woo Interview: The Life of a Bikini Competitor

Two perspectives of the fitness industry, from two siblings with the same goal in mind: to help others be the best that they can be.

My short story: I played sports all of my life and loved the competition aspect - maybe a little too much. My dream was to go pro in baseball and become one of the first Asian-Americans to do it. Obviously, I didn’t make it. After being cut from my college baseball team I was devastated and didn’t know what I wanted to do with my life, so I decided to pursue singing. That also didn’t happen, so I had to find other ways of making people happy.

Shortly after, I dislocated my right ankle playing basketball, one of my many injuries due to basketball - I’ve been told by multiple people that I shouldn’t play, but that’s another story. Due to my injury, I started to do physical therapy which then sparked the idea of me wanting to help others, specifically athletes, prevent or recover from injuries. My interest was to always be around sports and exercising, which is what initially brought me to P4L.

There are many paths to take in the exercise/fitness world, and my sister Marisa Woo (Nationally Qualified NPC Bikini Competitor), joined me in an interview to discuss her path and the reason why she chose it.


B: What is it that you do?

M: I am a highly ranked Bikini Competitor in the NPC, and through social media and one-on-one coaching I have been influencing others, primarily young women, on their fitness journeys! I am a fitness and health coach as well as a bikini posing coach!

B: What got you into this type of career? What was your motivation behind it?

M: Just like you, in fact probably stemming from you, I have always been competitive! I played basketball my whole life and love the thrill of pushing myself to my limits to achieve a goal! Whether it was a team-related or individual goal, I pride myself in being able to put my head down and work towards accomplishing it despite the obstacle or hardships put in my way!

B: What do you love most about what you do? Is there anything you don’t like, such as the diet?

M: I love that I can use my experiences to help others. There was a time that I didn't think bodybuilding or shaping my life into what it is today was possible. I love that I can have an impact on just one individual to show them that they are in control of their lives, that they can make a difference in their health and fitness as long as they are willing to work for it! Of course I don’t enjoy the dieting aspect, it is hard at times but I make sure to balance it. when I’m in an improvement season, I make sure to spend time with family and loved ones and make sure that “dieting” does not consume my whole life!

B: Our careers are totally different in the fitness industry, but what do you think are the similarities? Also, how have competitions evolved your knowledge of exercise and the body as a whole?

M: I think our careers differ in terms of what the end goal is - you work in a field with agility, body mechanics, and rehab/injury prevention, whereas bodybuilders focus on essentially building our body for aesthetics. This in turn comes with a lot of manipulation in foods, rep range, and weight range when training specific body parts.

B: What does it really take to look the way that you look - the dedication, the diet, the workouts that you do? What are the big challenges that affect your lifestyle?

M:I think the MINDSET is what it takes to be competitive in bodybuilding. As cliche as it sounds, MIND over MATTER plays a huge role, lifting in the gym, doing my cardio, and prepping my food has become so normal and second nature to me, so when I become tired or feel like I have 0% in the tank, I just keep telling myself that I can keep going or I can push harder.

B: How has training affected you mentally as far as trying to achieve a certain look or aesthetic?

M: I have started to really focus on my execution. You hear a lot of people preach “mind to muscle” when performing an exercise, but I have dialed into a lot of isolation exercises so that I know I am activating the correct muscle while using proper form!

B: You have many viewers. Is there a certain criteria that you want to broadcast to them and why?

M: I just want to show them what is obtainable through hard work - despite age, gender, or current life situations (being in school or working full-time).

B: To lighten up the mood... who has the better hair? Me or you?

M: To be honest, you right now… whip your pony better than me hahaha!


B: I obviously have the bigger butt which means I can squat more weight! How much is your 1RM squat because there is no way you can lift more than your brother :)

M: My 1RM squat is 245 lbs I believe. It has been a while, but I’m sure I’ll get back to that haha! But who has better abs hmm?

B: Lastly, what advice can you give to those for their diet, aesthetics, and lifestyle?

M: My best advice is to first do your research. Don’t just fall into the fad diets - understand how the body works, know what to consume to build muscle, understand portion sizes, and don’t be afraid or carbs or protein. I say everything is good, in moderation!

All in all, it’s safe to say we’re both are passionate about what we do, and we found it in our own way. Our passion allows us to create opportunities for others to push their limits, achieve their goals, and have a healthy lifestyle.


Contact Marisa:


Team Affiliation and Posing Information: www.teamctn

IG: @mwooo23











Why I'm a Movement Specialist and Clinical Bodyworker


Why I'm a Movement Specialist and Clinical Bodyworker

I’ve always thought that hearing someone’s story about why they do what they do can be one of the most fascinating ways to get to know a person. I get to understand where they come from, what type of experiences they’ve had, what they’re passionate about, what drives them when life gets tough, and if I’m lucky, I get to learn something that I might never have known about them through regular conversation and interaction. Through hearing the stories of others, I’ve been able to learn from the experiences of others, grow in my respect for those individuals, realize that I have much to be thankful for in my own life, and become inspired to press on with my dreams. I wanted to share with you my story about why I’m a Movement Specialist and Clinical Bodyworker - why I do what I love to do. I realize now how much I’ve hyped up my story so just as a disclaimer, I’d like to say that I don’t think my story is so crazy that you’re going to learn from the experiences of my 23-year life or become inspired to take over the world, but hopefully, I’ll be able to entertain you and you’ll be able to learn a thing or two about me that you didn’t know before.

The Origin Story

The first time I ever went out of my way to work out on my own (I’m making a point to emphasize this as I grew up playing a variety of sports casually and competitively), I did so because I was being a dramatic teenager in high school and I thought my world was shattered after a girl had “broken my heart”. The truth was that I was just a dumb and awkward teenage boy. In my dark, spiraling depression, I told myself that I didn’t end up with that girl, and that I was never going to end up with any girl at all, because I didn’t look a certain way - because I didn’t have a six pack and I didn’t have arms so huge that they couldn’t be lifted above my head.

So what did I do? I turned my emo pain into anger, and I used that anger to fuel my intense P90X and Insanity workout routines. I didn’t know a thing about exercise, so with P90X and Insanity’s promises to get me ripped and lean, I was sold on the video workout plans. I worked out twice a day during one summer, and when the school year started up again, I’d get up an hour earlier than normal to work out before classes - only to have to go to tennis practice for hours after school was over. Every time I wanted to give up during a workout, I reminded myself of what it felt like to have been rejected so that I would press on. At first, it seemed as though my efforts were futile, but as time went on, and as I consistently pushed myself and strictly adhered to my diet, I began to see results.

To make this part of a long story short, I wasn’t facing my romantic problems appropriately and I was only using fitness to cope with my issues instead of using it to better my health. I did, however, learn something extremely valuable: I learned that if I set my mind to something, if I put in hard work and sacrifice and countless hours of dedication, I could achieve anything.

Fast forward to my freshman year of college at the University of San Francisco. I was a biology major with hopes for going to medical school, which means that I was a biology major with family, relatives, and friends who had extremely high hopes for me to go to medical school - no pressure or anything. That pressure was then coupled with dwindling hope as I was barely passed my core classes and was withdrawing out of the chemistry class that I was about to get a D in.

The Epiphany

So what went wrong? What happened to the all-knowing and wise Austin who just learned that he could achieve anything he set his mind to? Why was he getting a D in freshman-level chemistry? The problem was that, instead of studying compounds and electron configurations for classes, he was studying set and rep schemes on so that he could figure out how to get jacked. He was learning that you can’t just achieve anything, but rather that you can only achieve something that you actually give a damn about.

And that was the problem: I didn’t give a damn about chemistry or biology. I loved movement and I loved the way the human body worked, especially in relation to exercise and nutrition. By the end of my freshman year, I had switched my major to kinesiology and it was the best academic decision I could have ever made. Instead of studying “life” by staring at bacteria in a microscope, I was running a living person on a treadmill to figure out their cardiac output. Instead of figuring out how elements were interacting in a beaker, I was learning how the perfect balance of macronutrients can fuel various athletes for optimal performance. For me, kinesiology was the perfect balance of science and movement, and I couldn’t be happier.

The Journey

My time at USF flew by and before I knew it, it was the summer before my final semester of school. I was loving everything I was learning about, and I was very seriously considering a career in personal training. I wanted to help people feel good and look good, but I also wanted to use training as a medium to share with people the lesson that I found so valuable: that they could achieve anything if they worked hard and set their mind to it. I looked into personal training internships and I happened to stumble upon one at Perform for Life.

I applied and was interviewed by Bryant and Justine and accepted for the summer internship. It was everything I wanted and more - like, lots more. Lots more of waking up at 5 AM, and lots more of doing difficult and seemingly endless business assistant work. It was hard work, but I learned more than I could have ever hoped for - I learned the value of community, what customer service and networking in the real world is like, how concepts of training and exercise physiology pertain to real people and not just textbook examples. While learning these positive skills, I also had to learn a hard lesson early on during my time at Perform for Life: how bad the feeling is of my client getting hurt.

I asked myself all kinds of questions. Was it my fault? Could we have avoided the injury? How long will my client be unable to workout? How much is this going to impact their daily life? As you could guess, this drove me to become very careful and methodical in my approach to training. I obsessed over pain and injury management with movement and devoted myself to learning as much as I could about corrective exercise as a means to help people with serious issues. Immediately after earning my kinesiology degree from USF, I went to massage school for a year so that I’d have an additional skill to help my clients - but I didn’t stop there. I took functional neurology courses such as P-DTR so I’d have an even wider variety of tools to help people in pain. My client’s injury made me feel like the heart-broken high schooler again as I immersed myself in anything and everything I could learn about from courses and my mentors so that I could feel like I was making things right.

I may have been going a bit hard on myself, but this time, I wasn’t just using my learning to cope with my issue. I was learning about methods and modalities for healing in movement and bodywork that I genuinely had a passion for. I loved, and still love, learning everything there is to know when it comes to the ways our bodies move, function, and heal, and since our bodies are still such a mystery to us, I know I’ll be learning for a long time.

I think that’s what I love most about being a professional in the health and fitness field - I’m never going to stop finding new things about the way we move and the way we can heal. It’s a never-ending chase to learn about the latest finding or the new best technique and that’s what I love about being a Movement Specialist and Bodyworker. So why do you do what you do? What’s your story? Hope to hear from you soon.


Screw the Scale

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Screw the Scale

I get this question a lot: “I just started exercising, so why am I gaining weight?” I’m pretty sure many of us have experienced this. We start a new training program and the number on the scale stays the same, or even worse, it goes up. Truth is, this is completely normal - and temporary. When we start a new exercise program and our bodies aren’t adjusted to that type of stress, our muscles may become inflamed. Most of the weight you see on the scale is probably not fat, but temporary water weight due to inflammation. However, it could also be an increase in muscle mass. Yay!

Again, one reason you may have gained weight in your first month of training is due to inflammation. When you work out a given muscle, you’re basically causing tears in your muscle fibers. This is usually referred as "microtrauma" and is why you feel sore the next day. But on the bright side, your body heals these little tears and makes your muscles stronger as you continue to lift heavy weights - essentially, your body adapts to the stress. That’s how you can get stronger and more fit: you create adaptation to whatever you’re doing, whether its cardiovascular training or strength training. During the first month of a new training program - especially if you’re new to fitness - there’s definitely going to be a lot of adaptation going on and these fluid build-ups caused by inflammation might show up on the scale. But don’t worry, once your body is adapted to this stress, the scale should go back down. Just keep working hard and trust the process.

Another reason why you might see weight gain within the first few weeks of training is that you’re building muscle faster than you’re losing fat. Muscle is more dense than fat, thus taking up less space. Next time, rather than stepping on a scale, measure your circumference instead. It’s often the case that, if you do gain muscle mass, the scale might go up, but you’ll probably fit better in your jeans.

Often times, we define fitness by body weight. I’ve seen so many people throughout their fitness journeys lose motivation because the scale wasn’t budging. But what does that number really mean? Does that mean they’re not progressing? Not getting stronger? Not becoming healthier? Chances are, the answer is no. Place the scale aside and focus on what really matters. Do your clothes fit better? Do you feel better? Are you happier? If the answer is yes, disregard the scale.

People may not consider the early changes to their bodies as a good thing. The key is to not let that number define your hard work and discourage you from working out or eating healthy. So, instead of weighing yourself, pay attention to what really matters: strength, endurance, health, how you feel, and most importantly, happiness. You’re so much more than just a number! Again, once you’ve been working out consistently, your muscle gains and water weight should stabilize. So keep doing what you’re doing and don’t lose faith. Be patient. Stick with your program. Don’t let any arbitrary number tell you how well or not you’re doing if you’re seeing positive physical changes. Like what successful people say, “Age is just a number.” Well..your weight is just a number, too.







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