Services

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.

Cost $250

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 Strength and Conditioning Program

Our popular program is designed for the young athlete, interested in gaining strength, flexibility, agility, speed, and coordination during the off-season. Our staff of physical therapists and personal trainers supervise this on-going program, which teaches solid lifting technique, sport-specific exercise, with an emphasis on safety and fun!

• This program runs Monday and Wednesday from 3:30-4:30pm.
• It is open to ages 14-18, for both men and women.
• Cost is $5/class or $35/month.
• The format is a circuit training class instructed by our professional staff including:

  -	Sean Thompson, BS Personal Trainer PF
  -	Jim Flood, MS PT Physical Therapist/Owner of PF
  -	Doris Flood, MS PT Physical Therapist/Owner of PF

  Call Sean Thompson at 858-485-6706 for further information and sign-up. You may also reach us by email at jflood@ personallyfitonline.com.

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:

Dan Westfall, M.T. H.H.P.
858-354-7493 or dansmassage@ aol.com

Nutrition Counseling

Janice J. Baker, RD, CDE
Registered Dietitian
Certified Diabetes Educator

Janice Baker has been providing diet counseling and medical nutrition therapy since 1982, specializing in weight management, diabetes education, and cardiac risk reduction. A graduate of California Polytechnic State University, San Luis Obispo, Good Samaritan Hospital Internship, and National University, Janice also holds a Master's Degree in Business Administration as well as a Bachelor of Science Degree in Dietetics and Food Administration. She has also been a Certified Nutrition Support Dietitian and has been a Certified Diabetes Educator since 1992.

Janice's career in clinical nutrition started with her position as a hospital dietitian, working with patients in medical, surgical, and intensive care units. She has also provided nutrition education to participants in the cardiac rehabilitation, pulmonary rehabilitation, substance abuse treatment, and diabetes education programs, along with developing and managing weight control programs. She has worked with home health clients, cancer support, worksite wellness, and eating disorder treatment programs.

Public speaking and media work in television, radio, and newspaper are also part of Janice's work experience, and she regularly volunteers her time at senior centers and schools to present nutrition information to a variety of groups and age ranges. She is also available as a personal nutrition counselor to help translate nutrition and diet recommendations into realistic lifestyle changes for long term weight loss and disease management. She values the benefits of physical activity as part of a total nutrition and wellness program, and is delighted to be part of the staff at Personally Fit.

As a wife of a busy architect and mother of 3 children , Janice knows the value of making "every minute count!" She helps clients get on track with nutrition programs to meet their individual goals, and can help coordinate exercise and therapy programs with nutritional and diet plans.

Nutrition Services

• Initial nutrition consultation fees (1 hour): $100.00
• Follow up visits (30 minutes): $60.00
• Nutrition consultation and 2 follow up visits: $200.00
• Nutrition consultation and grocery shopping education: $200.00
• A 24 hour cancellation notice is required for missed appointments, or a $50.00 fee will be charged.

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.