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#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











4 Tips for Rehabilitation


4 Tips for Rehabilitation

Many people who have pain from injuries, accidents, disease or just the activities of everyday life seek help to solve their problems. Often times, they’re able to see a physical therapist or another health practitioner who will diagnose what’s causing the pain, perform appropriate treatment, and give directions on how to proceed with rehabilitation. The practitioner may guide the patient in person through his or her rehab or may assign exercises for the individual to do at home at a certain frequency or for a specific length of time.

Physical therapy and rehabilitation are fantastic and help many people in pain, but they can at times be very monotonous and frustrating because being in pain is hard. Tasks and movements that were simple and taken for granted before now cause suffering and may even be impossible to do. Additionally, the rehabilitation process can be quite lengthy, especially if there is severe damage from injury or disease. Patients with pain often go through many emotional battles not just from the physical pain itself, but from the impact it can have on their lives.

But with diligence in rehabilitation, a strategic approach to the body, and the right mindset, most people can come out of pain. If you’re in pain, seek help from a health practitioner for guidance on what to do. And if you’re in the thick of recovery, hopefully, these tips can help you on your way.

1. Celebrate every victory, no matter how small.

If you were bedridden yesterday, be grateful that you can now get up. If you could barely stand yesterday, be excited about the fact that you can now jump. If you could slowly walk yesterday, be proud that you can now run. Even if you get up slow, or you don’t jump as high, or you don’t run as fast, progress is progress. Okay, we don’t usually heal overnight, but my point is that celebrating victories is about appreciating the details - maybe it hurts less when you try to touch your toes, maybe it used to hurt as soon as you lifted your arm and now it only hurts when you reach above your head. Manage your expectations and set realistic goals so that you won’t be disappointed and will stay motivated to keep pushing forward.

2. Don’t fight through the pain.

We’ve all heard the phrase, “no pain, no gain.” Maybe in the past, we’ve been pushed and pushed by coaches while we work out to “Fight through the pain!” Understand that (hopefully) these are references to pushing through challenge and muscle “burn” and not the literal pain that we feel as sharpness, numbness, or tingling. If an exercise is causing pain, stop doing it. Pain is our body’s way of communicating that we’re putting ourselves at risk of harm, so if an exercise is causing pain, don’t do it, or regress the exercise. Do an easier version that doesn’t trigger symptoms and master that movement before attempting a harder progression. If an exercise is challenging and you feel your muscles working hard, then that’s great - you should practice that, and make sure that you’re getting plenty of rest and recovery as well.

3. Balance the injured and uninjured.

Lots of patients, very commonly, have an injury on only one side. For example, you might have sprained your ankle and then seen a practitioner. He or she recommends that you allow for some rest for healing and so that inflammation can go down and when that’s better, to do mobilization and strengthening exercises, then maybe some balance, stability and even plyometric work. This is all great and it helps with recovery, but what often happens is the formerly injured side heals and becomes better - stronger, more mobile, and more stable - than the uninjured side. While you do your rehab exercises, give both sides, including the healthy side, some love so as to ensure balance and symmetry.

4. Consistency, consistency, and consistency.

At the end of the day, successful rehab comes down to consistency. As with working out, you don’t get results with one good workout. You have to work out consistently, eat nutritious and healthy food consistently, and sleep well consistently to see results over time. You have to do rehab exercises daily because often times you’re trying to break strong compensation patterns, rebuild atrophied muscle, restore stability to important joints, and generally fix biomechanics. It takes great treatment, smart rehab prescription, careful but effective integration and a lot of diligence and commitment to healing and movement to get a worthwhile, long-term result.


How Bodywork can Save Time and Money


How Bodywork can Save Time and Money

Carpal tunnel syndrome accounts for over $1 billion in direct costs annually in the United States.  It is the most common nerve compression disorder in the upper extremity.  Carpal tunnel syndrome is characterized by pain in the hand and fingers due to compression of the median nerve.  It may be caused by repetitive movements over a long period, or by fluid retention, and is characterized by sensations of tingling, numbness, or burning.

I am sure most of you know a relative, friend or coworker that has dealt with carpal tunnel syndrome.  

The other day, Bob Gazso had told me an intriguing story about his mother, who was previously diagnosed with carpal tunnel syndrome.

He said, “My mother had pains in her hands and wrists about 8 years ago, so she went to see a neurologist.  The neurologist ran some nerve conduction tests and was diagnosed with bilateral carpal tunnel syndrome.  The doctor recommended surgery to alleviate the symptoms.


Check Yourself, Before You Wreck Yourself: A Joint-by-Joint Analysis


Check Yourself, Before You Wreck Yourself: A Joint-by-Joint Analysis

The body works in alternating patterns of stable segments, connected by mobile joints. If this pattern is altered- dysfunction and compensation will  occur.” -Grey Cook

All of us have experienced pain or discomfort at some point of our lives, so what have we done to treat it? 

Maybe you’ve visited the doc just for him/her to say: “Take this pain medication”. Or maybe a practitioner has told you, “ Why don’t you ice it, stretch it, massage it?” How did any of those methods serve you? Probably didn’t work well, right? 

My first few years as a strength and conditioning coach I assumed that my clients who had back pain due to having tight back muscles, that the muscles needed stretching, or that the core was weak. But now, after furthering my education in assessment protocols such as Functional Movement ScreeningTPI, and others, I have learned that treating the symptoms does not fix the source of pain.