1. Begin on your hands and knees, with wrists directly under shoulders and knees below hips. Eyes at the floor, keeping your head in a neutral position.
2. Slowly slide left leg backward, and then lift it up as you extend your right rm forward until both your right arm and left leg are parallel to the floor.
3. Hold for 1 second, and return to the starting position.
4. Repeat with the opposite arm and leg.
This warmup is best for targeting core stability, pelvic stabilizers and hip extensor/oblique muscles. The intermediate levels exercise benefits arms, legs and abdominals. Not advisable if you have wrist, lower-back, knee pain while kneeling and the inability to stabilize the spine while moving limbs.
Remember: Do it right, keep your back flat throughout the movement. Avoid, Tilting tyour pelvis during the exercise.
Modify, more difficult: Instead of kneeling, press into a plank position to begin, and tehn opposite arm and leg.
Therese is certified by NASM and specializes in strength gains (her favorites to transform are glutes and back!) and improving body composition using a combination of functional movement, kettlebells and bodybuilding-style workouts.
Her training mentality consists of moving well and often, improving strength for life experiences and teaching her clients the tools to make improvements 24/7.
Therese instructs clients concerned with body composition in how to work through a pyramid of needs, beginning with the appropriate quality and quantity of movement paired with base nutritional requirements. Working from the bottom up ensures clients build a solid foundation to meet goals, exceed goals, and maintain them for life.
In addition to client-specific training goals, she places emphasis on deep core strength and mobility for all her clients, who currently range from the ages of 21 to 81.
Therese is also passionate about local, whole, sustainable eating and the impact specific foods have on the body. Therese's keen interest began as a teenager with visits to SF where she learned from her aunt, the founder of a bay area organic granola company. She continued to further her knowledge of nutrition and preparation through the years and loves to experiment with cooking and baking in a flexible range of dietary specialties.
Therese is certified in Strength Matters Kettlebell, Animal Flow Level 1 and is working on a Corrective Exercise Specialization through NASM.
Jigalin Fitness is doing big things at our new location 2184 Greenwich (Fillmore/Webster). Here's a snippet!
Originally from Maryland, Stefani moved to San Francisco in 2010 via New York City. She is ACE and Pre/Postnatal certified with the expectation of passing the National Academy of Sports Medicine (NASM) in 2018.
Prior to working specifically with the Pre/postnatal population, Stefani was a Tier 3 trainer at Equinox for 2 years. Her clientele base geared towards runners and individuals looking to improve mobility, flexibility and overall movement patterns. During this time, FMS standards came in to play during her time at Equinox and found FMS testing useful in assessing a clients mobility, flexibility and stability.
Stefani's philosophy around health and fitness is a holistic on.
Whether one looks to get into the best shape of their lives or to just feel better overall, she believes that there is a very important connection between physical, mental and spiritual health.
"The amount of work and effort you put in physically is only going to get you so far if your work/life balance, nutrition, sleep or relationships are out of whack".
Stefani pushes her clients in the gym but also encourages a reflection on what behavior changes and mental shifts could propel goals and overall happiness.
Book a Personal Training Session Today!
We move fast as should you! Here are a few of our progress pics. Gotta keep workouts coming!
It's time to say goodbye to 1860 Lombard Street as of July 15th, 2018. For the last 5 years, we have poured our hearts out into the gym and we would like to thank you for being part of the Jigalin Fitness Family.
Now, we are excited to welcome everyone to the new gym at 2184 Greenwich Street (2 blocks away) between Webster/Fillmore. So far, we have received nothing but positive feedback so enjoy YOUR new gym and workouts with us! Stay tuned for more updates...
Ease the knees by performing a reverse lunge with a medicine ball and disc slider. Stay tuned for more planes of motion...
Michael Jigalin performs an advanced plank motion from a weight lifting bench and TRX. In this movement, a plank position is held while gliding into a rollout and slid up into a pike. Check it and try it out!
Jillian Devine makes it all happen at Jigalin Fitness. From swinging kettlebells to flying through agility ladder drills and maintaining strong handstand holds, personal training with Jillian creates a fun workout environment plus you master the skills to pay the bills. This video only displays a sample to what Jillian brings to the table. Contact us today!
Get ready for summer and start a personal training program with Jillian Devine. Her meal planning combined with beach body workouts are burning fat away! Challenge yourself and have fun in the sun. Contact Jillian today!!
There's some really great snow up in Lake Tahoe right now. So, whether looking to ski, snowboard or challenge a new winter sport consider letting one of our personal trainers guide you through a mountain shred training program. Sign up today! Contact.
Jason Haller is Mr. Fitness, and without a doubt, when it comes to getting shredded, top trainer Jason has the tools to help you be in the best shape. Summer bodies are made in the winter so with a functional training program mixed with Jason's healthy meal plan, layers will be peeling off. Contact us today for free initial consultation and kick 2017 off right way with one the best personal trainers in San Francisco's Marina district.
At an early age, Casey learned the importance of respecting the body, not only on the outside but how the body was handled internally as well.
Casey watched his father prepare meals and recover from countless body building competitions. This guidance helped Casey plan weekly workouts in advance and see the dedication through every exercise performed. His father inspired him in many ways even Casey couldn’t understand at the time but now appreciates.
"When he was sticking to this regiment, he had a certain glow about him, the everlasting happiness was almost contagious which made me want to follow the same steps."
Fast forwarding to Casey's early 20’s, he finally met his father's level. Working out at the gym is where Casey finds to be the happiest. Casey consistently adapts to new workout routines from fitness legends and continues to educate himself as a personal trainer by reading endless articles on rehabilitation, nutrition and supplementation. In finding new ways to push the body he pushes a new type knowledge on friends, whether they heard it or not.
Casey turned his passion into a career, and over time he discovered not only the love for educating people but enjoyment sparking motivation on individuals thus adding fuel to the fire.
Initially, Crunch Fitness of San Francisco was where Casey applied his knowledge obtained from the National Academy of Sports Medicine. Right from the start, he was fortunate enough to build a strong clientele base exposing him to a variety of people of all ages with goals of fat loss, performance gains, body sculpting, rehabilitation due to injury/surgery, new/innovative workouts and clients needing professional accountability.
Casey believes fitness should be fun and everybody should find ways to achieve their goals without dreading the process of getting there.
Now Casey has progressed his career to the next level by joining the knowledgeable fitness professionals with us at Jigalin Fitness.
"Work for what you want! Want what you deserve!"
Jigalin Fitness is going for a new look in 2016, you might not recognize us. We plan redesign the exterior and repair minor blemishes for an overall attractive appearance. Stay tuned...
We are a personal training studio in the Marina and offer clients detailed full body assessments and fitness program design. Our functional movement and sport interval/circuit training style brings body weight management/fat loss results plus strength gains for building muscle.
With a personal trainer, our ongoing nutrition assistance program helps improve athletic performance and a whole body physique transformation.
We also specialize in corrective exercise, injury prevention and recovery guidance. Achieve the possibilities in 2016.
Signup with a personal trainer today for a safe and effective training program!
Get ready to eat all of the wonderful fixings on Turkey Day by burning some calories with a 5K run in the Marina!
Come join us on Thanksgiving morning at 8:00am, starting for a stretch and warm-up at Jigalin Fitness Studio. The 3.1 mile run will start at 8:30am and 'post-run' refreshments and snacks will be served after.
Sign up here: https://clients.mindbodyonline.com/classic/home?studioid=42597
Can't wait to see you all!
The Jigalin Team
Therapists at SMI perform Orthopedic Massage (OM), focus on the treatment and prevention of musculoskeletal dysfunction and pain. In addition to treating specific injuries, OM is used to increase range of motion, decrease and manage pain, and restore normal body movement and function. You can learn more at smiweb.org
Eva Popper MS, CSCS, CMP, ART of SMI uses a combination of techniques, including deep tissue, myofascial release, trigger point therapy, ART, and joint mobilizations.
Eva Popper is a native San Franciscan who developed a love of sport (both playing and watching) early on. She played Div 1 soccer at Pepperdine University where she graduated with a BS in Exercise Science. She went on to recieve a Masters in Biomechanics, and pursue a career in strength and conditioning, training most of the womens' teams at SCU for 5 years. She then became interested in OM as way to help athletes overcome and prevent injuries and optimize their training in order to reach their goals. She has been working at SMI for 8 years and is spearheading the opening of their new office in San Francisco!
NCCA - ACTION PT
- National Commission of Certifying Agencies - ACTION Certified Personal Trainer
EFTI (Equinox Fitness Training Institute)
- Tier 3 Level Trainer
- Functional Movement Systems
Advanced Nutrition Certification
Danni is an NCCA accredited Certified Personal Trainer and a former athlete who excelled in agility and team sports, most notably, basketball and softball. Danni specializes in helping her clients achieve their physical fitness and wellness goals. After an initial assessment, clients can expect an individualized, specific training program that will identify needs, goals and challenges. A training session will include: proper SMR (self-myofascial release) techniques, flexibility training, corrective stretching and mobility exercises, targeted strength, circuit and interval training, and cardio endurance and conditioning. Based on a holistic approach to overall wellness, dietary support and cardiovascular health assignments willalso be discussed.
"I love working with people and helping clients experience all the positive changes that physical fitness and obtaining a goal can bring"
In July, we had the opportunity to participate in the Spartan "sprint" Race at AT&T ballpark. After blasting past steps among steps (which was no walk in the park), thankfully Lyon St. stairs made for a helpful component of our training regime. If we combine the tools at the gym plus increase the amount of cardio, preparation for our next challenge, the SF Urbanathlon, will be no sweat in the city!
This event has a Sprint (3 mile, 7 obstacle) or a Classic (11 mile, 14 obstacle) race looping just past Fort Mason. We believe everyone will enjoy putting themselves to the test. We plan to coordinate teams/waves of 5 according to individual running pace. We have approximately 3 months until race day so it's time to get crackin'.
Leading up to this exciting competition, we will start to increase our weekly running program and record of the average pace. Below is an example for "Long Run" Sundays:
September 6th - 1 mile
September 13th - 2 miles
September 20th - 3 miles
September 27th - 4 miles
October 4th - 5 miles
October 11th - 6 miles
October 18th - 7 miles
October 25th - 8 miles
November 1st - 9 miles
November 8th - 10 miles
November 15th - 11 miles
November 22nd - Race Day!!
Be sure to add a "short run" and "recovery run" during the week as well!
For example: October 27th - 5 miles & 29th - 4 miles.
Now take a deep breath and have fun because fitness is fun!
Personal Trainer Dennis Drinkwater has the personality and charisma to motivate just about anybody looking to be in the best shape. Having a personal trainer like Dennis will make your fitness journey interesting with his unique and creative style of training. If you want to spice up your training with one the best trainers and feel the best in San Francisco (or anywhere you go!), contact us today to begin your Jump-Start!
Rachael Frank - Certified Personal Trainer
American Council of Exercise, Group Fitness
American Council of Exercise, Personal Training
Boot Camp, Strength Training, Body Building, Weight Management and Weight Loss, Athletic Conditioning, Total Body Muscle Toning
“The difference between having a goal and reaching your goal is YOU! Don’t stand in your own way”
Everything except for Barre/Ballet classes! I primarily strength train as well as run and cross-train via metabolic styled workouts. I do both yoga/pilates, and spin occasionally.
All of it!
Favorite Vacation Destination:
Australia – Gold Coast
Jigalin Fitness would like to congratulate personal trainer @darlenelizotte for taking home 2nd place in the Culver City Muscle Contest NPC Western Cup. She has been crushing it every day in the gym and her hard work and dedication has paid off. We are so proud of you. Here's to many more successful competitions in 2015.