"I want to take this opportunity to thank you, Hector, for all you have done for me over the last few years that we have worked together. With persistence, patience, and good humor you have helped me reach and surpass my goals. I have built up a lean body mass, lost over 10 lbs. of fat, rectified my out-of-whack cholesterol, HDL, and triglcerides and most importantly restored my functional level to a point I haven't seen since my mid 30's (20 yrs. ago). Maybe I could have done it without you, but I wouldn't have."
˜George Splane
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"You can do it, if you believe you can!"
The Science of Super Slow
March 2011
Duo Discipline Saturdays!
Duo Discipline, Unico Duo’s outdoor interval circuit training, resumes this month and will continue every Saturday, from 9am-10am throughout the year rain or shine. Duo Discipline is a great way to jump-start your weekend. Punch cards are available at a discounted rate. This workout is open to both clients and non-clients of Unico Duo. Invite a friend or loved one!
Petaluma Foot Race in April
Challenge yourself with a foot race held in Petaluma on April 10, 2011. Three and five mile courses are offered. Visit http://norcalrunning.com/bay-area-calendar/ to register.
Follow Unico Duo on Facebook
Unico Duo has a facebook page! Add us as a friend and read health related postings on our page.
Treat Yourself to a Massage at Unico Duo’s Studio
Unico duo now offers two types of massage: Bigio Skin Lift Method by Teress Bigio and Ethereal Glow Massage by Amanda Doak.
Visit www.bigiolift.com for more information call 415-892-9090 for more information about Bigio Skin Lift Method.
To find out more information about Ethereal Glow Massage contact Amanda Doak at 951-544-6256 or
mandydoak90@yahoo.com
The Science of Super Slow
Super Slow is a form of progressive resistance training that uses weight lifting in a 10/10 protocol during a 20-30 minute session one to two times per week. Progressive resistance is defined as a strength training method wherein the weight load is consistently increased over time in order to facilitate the adaptation, growth, and development of strength in the skeletal muscles (those muscles that support the body’s structure). Super Slow uses controlled progressive resistance training through the 10/10 protocol. This protocol calls for 10 second of positive exertion (lifting the weight) and 10 seconds of negative exertion, (lowering the weight). The theory behind Super Slow is that training with weight that is challenging in a slow motion creates a workout that is high in intensity. This intensity generates muscle fatigue that requires 2-7 days of rest in order for the muscles to fully recover before the next training session.
Super slow requires complete recovery of the muscles between training sessions so that strength may develop. Each muscle structure in the body consists of many individual muscle fibers. These fibers work together to shorten and contract as they are exerted. During a workout, the muscle fibers fatigue as the force requirement increases at which point fresh fibers are enlisted to aid those already in use. There comes a point during the exercise where all the fibers are engaged and failure is reached. At this point all available fibers are producing force. This is the moment when you feel you cannot continue to lift the weight any longer. The failure causes complete exhaustion of the fibers. During recovery, the time between workouts when your muscles are resting, muscle fibers have a chance to recover and therefore increase in strength and potential. Both adequate intensity during your workout and adequate rest between workouts are crucial to the Super Slow method to help you achieve strength without injury. Super Slow is the ideal form of strength training because it requires only 30 minute training sessions. Additionally, your trainer helps ensure that you are lifting the appropriate amount of weight, using proper technique and form, and that your training environment is sterile and calming. This type of training not only increases strength but also increases HDL, bone density, joint stability and protection, stamina, and overall mobility.
There are other factors involved in the development of strength not mentioned in this newsletter such as the various types of muscle fibers enacted in strength training and cellular aspiration which accounts for the difference in aerobic or anaerobic exercise. For more detailed information on this you may consult with me and for other information related to Super Slow please visit http://superslowzone.com/about/ or http://www.bodybyscience.net/home.html/. If you want to know if you are getting the benefit of Super Slow from your workouts, ask yourself, ‘Did I put 100% of my effort into today’s workout? Do I feel challenged during my workouts? Do I feel tired afterward?’ If you have any doubts, you may see me to discuss how to better achieve your fitness goals.
Stay tuned for next month’s Fitness is Forever: Frequently Asked Questions
“I am here to assist you in attaining your highest goals and aspirations. Let me know how I may better serve you.”
Please feel free to forward this newsletter to others.
Hector Sanchez
Unico Duo
One on One Personal Training
www.unico-duo.com
145 Pleasant Hill Drive N. Suite #103
Sebastopol, CA 95472
707-829-1330
"You can do it if you think you can"
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"I am here to assist you in attaining your highest goals and aspirations. Let me know how I may better serve you."
Please feel free to forward this newsletter to others.