services > healthy-knees-training
INTRODUCING

Healthy Knees Training

with Althea Hondrogen

Master Trainer and Certified Pilates Instructor

 

staff_altheaCome join me in my new program, Healthy Knees Training!

I’m combining strength training and Pilates for a fun no-impact workout to reduce joint pain, improve strength and help you live an active lifestyle.

Just commit to working with me 2 times per week for 4 weeks, and I’ll guide you through exercises and stretches to strengthen and protect your knees and hips along with bonus material for a stronger core and better balance.

Starts February 28 through March 23, 2017 – We’ll be meeting on Tuesdays & Thursdays at 12 noon and 4pm in the sun-filled Pilates Studio at Pacific Heights Health Club.  These are 30-minute sessions.  We are limited to 6-8 participants and filling up fast.

Price:  $175 for members, $225 for non-members.  Payment is due prior to 1st session.

Register for Healthy Knees Training

services > small group training

stick-to-your-goals-calendarYou know that resolution you made at the beginning of the year? The one that goes, “This year I’m going to get in shape and spend more time with friends and family.” Hmm… guess that’s actually two resolutions.

How are you doing on your get in shape resolution? If you’re reading this, I’m guessing that you’re looking for some help – at least with the first one. Well, you’ve come to the right place! We’re here to help you keep that resolution and achieve the fitness level you’ve always wanted.

In our experience, very few have gotten fit by simply joining a health club. Industry stats suggest that the failure rate is over 95%. Hence, the rising obesity rate in the U.S. and along with it, the chronic diseases like high blood pressure, Type 2 Diabetes, high cholesterol, and heart disease which, of course, means prescription medications and all of their side effects! No wonder the cost of health care is so high.
jamie-paul-christie-2-for-fb
If your goal is to lose weight (we prefer thinking in terms of fat loss and achieving your ideal weight), Small Group Training or SGT is really the ideal solution.

Guess what? You’ve also made some new friends along the way so we helped with both resolutions.

susan-ball-slamAnyway, our facility is not geared toward the typical muscle-bound fitness buff. Instead, we cater to folks that aren’t comfortable in a typical fitness center. You’ll feel it the moment you enter and are welcomed by our friendly staff. If you’re looking to make a significant change, we believe you’ll be much more successful by working with a trainer that provides thoughtful program design, accountability, support and consistency.

We offer Small Group Training session 6 days a week, throughout the day (online booking available). As with one-on-one personal training, you must sign-up in advance for any Small Group Training Session.

So how often should you train with a personal trainer? This really varies from client to client with the goal and timeframe as key drivers.

We recommend training 2-3 times a week. Usually, you’ll work with a trainer on strength exercises and take care of cardiovascular exercises on your own. If your goal is to make a significant change, this frequency makes it more likely that you’ll achieve the results you desire.

Lastly, some clients will work with a trainer 5 times a week. If you have suffered from aches or even injuries when you’ve exercised on your own, you may benefit from having the guidance of a personal trainer every time you exercise. By relying upon working with a professional to exercise safely even just for awhile, you can restore your strength and mobility to minimize injury in the future.

 

What Clients Are Saying

sam-pari-roundWe came together for the first time with this goal, and we have collectively lost 15lbs! We highly recommend this program for any couple who wants to get in shape. It’s awesome coming in together because we keep each other in check. This has also changed our lifestyle at home. We are both eating healthier and it’s fun! We are on a mission to get to our goal weight. Give it a shot!”

Pari Patel and Sam Harkness

 

vas-kiniris-round“I was experiencing some back pain and was advised to strengthen my core. I was already in pretty good shape but WOW, what a difference a fitness professional can make when they really know what they’re doing. I’m now having fun and motivated to get stronger. The trainers here understand your limitations, but still push you when appropriate. I recommend this program to anyone that is wanting to find a more fit and healthy self, regardless of your current fitness level!”

– Vas Kinikris

 

susan-meyers-roundFinding a trainer who is dedicated, inspiring, skilled, sensitive to individual needs, flexible and both funny and kind is a rarity! Jamie has all of these attributes and more. I have made immeasurable progress in strength, endurance, and confidence in my body thanks to Jamie. He respects your comfort zone and gently encourages you to go beyond. I plan to continue my training on a regular basis – sky’s the limit!”

– Susan Meyers

 


Request A Complimentary Initial Consultation*

  • (the best number to reach you if we have questions)
  • :

* First-time clients only.

services > physical therapy

Pain Relief and Long Lasting Results

pt_stacee_with_jenny_in_hopePhysical therapy is the art and science of restoring function and maximizing performance.  In our quest to bring together all aspects of health and fitness to help transform lives, Pacific Heights Health Club has partnered up with Flow Physical Therapy and FORM Physical Therapy. They are some of the best therapists San Francisco has to offer, and they are now taking appointments at Pacific Heights Health Club.
 
Their style of physical therapy uses manual therapy, exercise, education, movement analysis, ergonomics and Pilates to help you uncover the source of your injury.  They want you to leave feeling great and with the necessary tools to prevent further injury.
 
 
staff_jennyJennifer Cooper, PT, OCS
Flow Physical Therapy
tel: 415.218.6909
email: jennifer@flow-sf.com
 
Jennifer has over 20 years of experience as a licensed physical therapist treating sport, work and life musculoskeletal injuries. She is a graduate of Northwestern University Medical School, a Certified Orthopedic Specialist (a title given to less than 5% of practicing physical therapists and only available after working continuously for 10 years in the field).
 
Jennifer worked as a physical therapist for the 2002 United States Olympic medal snow-board team. She also traveled to Europe as the sports physical therapist with the USSA Alpine Women’s ski team. She has successfully rehabilitated professional triathletes, runners, cyclists, surfers and every other type of recreational athlete.
 
Founder of Emerald Bay Physical Therapy, a boutique sports medicine private practice in Lake Tahoe, Jennifer directed operations and treated patients there for over a decade. In 2007, Jennifer moved to San Francisco to continue her work at FLOW Studios, an integrative facility in prestigious Pacific Heights. She now works in conjunction with fitness and wellness professionals, as well as medical doctors, to provide a full and comprehensive approach to health and healing.
 
Jennifer incorporates techniques from Pilates, yoga, massage, and personal training, in cooperation with traditional physical therapy services, to help people rehabilitate quickly. She is energetic and empathetic, and believes that “exercise is the best medicine!”
 
 
staff_staceeStacee Brown, PT, DPT, ATC
Form Physical Therapy
tel: 415.297.4113
email: stacee@flow-sf.com
 
Stacee has been a practicing Doctor of Physical Therapy (DPT) since 2004, with a variety of clinical experiences in the outpatient orthopedic setting. Her education includes undergraduate work at the University of Detroit Mercy where she pursued her B.S. in Sports Medicine and became a Certified Athletic Trainer (ATC). She then went on to complete her DPT degree from Duke University.
 
Initially, she worked as a physical therapist and co-clinic director of a busy outpatient clinic in Northern California. Then in the summer of 2007, she started Form Physical Therapy in San Francisco.
 
She has treated a variety of outpatient orthopedic problems ranging from post surgical and repetitive strain to high level sports injuries. She has taken numerous continuing education courses in order to stay current on the latest research.
 
“I passionately believe patients deserve great one-on-one service, with ample time for treatment and rehabilitation. Physical therapy at Flow Studios is truly a different experience, where the patient is treated as a whole and their impairments are addressed through specific manual techniques and appropriate exercise.”
 

services > pilates

Alignment, Breath and Core

Pilates was created by Joseph H. Pilates to rehabilitate soldiers injured during World War I. Over a period of 25 years, he developed a body conditioning system, which has become known as the Pilates Method. It involves over 500 movements designed to easily strengthen and stretch muscles using the body’s own gravity. Pilates may include matwork, props and use of specialized Pilates equipment. The exercises are gentle, the repetitions are low, and the benefits are great.

The Benefits
While each person will have different needs to fulfill their personal goals, Pilates can:

 

Pilates Instructors

Our instructors have the Pilates knowledge and experience to help you meet your fitness goals. Whether you’re a grandparent looking forward to picking up your grandchildren without straining your back, a new mom wanting to return to your pre-pregnancy form or an athlete seeking to improve your performance, we understand the fundamentals of fitness and how to incorporate them into a program designed specifically for your body and your needs.

 

staff_altheaAlthea Hondrogen
tel: 415.246.1046
email: althea@flow-sf.com

Althea has worked in the health and fitness industry since 1990. She is certified by PhysicalMind Institute as a pilates instructor and the American College of Sports Medicine (ACSM) as a personal trainer. Her knowledge, energy and contagious enthusiasm make her one of the most popular instructors and personal trainers.

Althea has extensive experience in physical rehabilitation, and truly looks forward to seeing her clients fully recover from past injuries and then achieve higher levels of fitness. “By focusing on how the body and mind function as an integrated unit, we can strengthen postural weaknesses and restore functional movement. My motto: Stay flexible.”

 

staff_cretaCreta Valiente
tel: 415.400.6591
email: creta@flow-sf.com

A native Spanish speaker, Creta has performed professionally as a synchronized swimmer, as well as worked as a creative manager of choreography in television. She completed her Pilates training through Integrated Teacher Training ( ITT) here in San Francisco and enthusiastically stays current by researching and participating in continuing education.

Creta utilizes the six key principles which Joseph H. Pilates implemented into his method: Concentration, Centering, Control, Precision, Breath, and Flow, bringing a focused and fun dynamic to her classes and private sessions. Her positive and passionate approach to teaching, inspires, supports and challenges her students to reach their full potential, from beginners or advanced.

 

staff_loriLori Winslow
tel: 415.823.1352
email: lori@flow-sf.com

Lori is certified through the Pilates Sports Center and a member of the Pilates Method Alliance. She graduated from the University of Connecticut with a degree in Speech Language Pathology and moved to San Francisco in 2001.

Lori was first introduced to Pilates in 2005, rehabilitating a herniated disc injury that halted her active lifestyle. Pilates exercises aided in not only her successful recovery but also allowed her to identify the imbalances in other areas of her body, and address them as well. She left her corporate career (and too much time sitting at a desk hunched over a computer) to immerse herself in Pilates’ highly effective conditioning practice and share its powerful mind and body transformation possibilities with others.

Knowing first hand how a body in pain can affect every part of one’s life, Lori wants to use that awareness to help people experience the benefits that come from having the balanced and strong body that Pilates can offer. Whether you are taking Pilates to supplement your own athletic ability, recover from an injury/surgery or seeking a healthier and more balanced life, her goal is for you to leave a session with her feeling stronger, taller and livelier than before.

 

phhc-pilates-class

Pilates Mat Classes
Inside our beautiful Chi studio, you’ll find a place for movement and balance. You’ll also meet wonderful instructors who will guide and inspire your Pilates practice. Classes are limited to 4-8 students. To find the class that’s right for you, please review our current class schedule.

drop-in fee $25 for 60-min class
class cards 5 for $100 | 10 for $180 | 20 for $300

 

Private Pilates Instruction*
With this core conditioning system, you’ll imprint proper muscular recruitment patterns, enhance joint mobility, strengthen and correct postural imbalances and restore your body to its optimal functional movement. 60 minutes.

single $75-125 | duets $130-145
5 sessions $350-575 | duets $625-675
10 sessions $650-1,100 | duets $1200-1350

 

Pilates For Rehabilitation*
Created by Joseph H. Pilates to rehabilitate soldiers injured during World War I, the Pilates Method involves over 500 movements designed to easily strengthen and stretch muscles using the body’s own gravity. Pilates may include matwork, props and use of specialized Pilates equipment. The exercises are gentle and the repetitions are low. 60 minutes.

single $80-125
5 sessions $375-575
10 sessions $700-1,100


*Rates vary by instructor.

Request A Pilates Consultation

  • (the best number to reach you if we have questions)
  • :
services > bodywork

At Flow Studios, we offer corrective bodywork where the focus is on creating muscle balance and tissue health – relieving and correcting the underlying problems associated with most chronic pain.

 

These services are offered by our licensed physical therapists and massage therapists who use a variety of methods including:

 

>> Book Online Here

services > personal training

 
If one of your primary goals is to lose some weight, you’ve come to the right place. In our experience, few have gotten fit by simply joining a health club. If you’re looking to make a significant change, we believe you’ll be much more successful by working with a trainer that provides thoughtful program design, accountability, support and consistency.
 
Other big reasons for hiring a trainer:

jamie-paul-christie-2-for-fb

We offer personal training, through one-on-one and small group training sessions.  No matter your previous fitness experience, we are committed to helping you live a healthy life and reach your fitness, wellness or weight loss goals.
 
Our health club, unlike most over-crowded gyms, offers a clean, comfortable, intimate environment to work out.  Our highly experienced and knowledgeable personal trainers work closely with you to create safe workouts tailored to your goals and abilities.
 
The advantages to working with a personal trainer are numerous. First, by holding you accountable, you’ll find your workouts are far more consistent when you train with a personal trainer than on your own. Second, workouts designed by a personal trainer are usually more efficient and effective. Many clients don’t have the time or exercise knowledge to plan workouts. By working with a personal trainer, you’ll maximize your time at the health club. Lastly, a personal trainer can objectively assess your performance. Therefore, he or she can make adjustments to your workout that could’ve been missed.
 
personal-training-with-althea-michelleSo how often should you train with a personal trainer? This really varies from client to client with the goal and timeframe as key drivers.
 
The most popular is 2-3 times a week. Usually, you’ll work with a trainer on strength exercises and take care of cardiovascular exercises on your own. If your goal is to make a significant change, this frequency makes it more likely that you’ll achieve the results you desire.
 
Once a week training works for folks that are highly motivated to workout. If you’re a “once a week” client, you’re hiring a personal trainer so you’ll have a structured workout plan when you work out on your own. You’ll review a plan with your trainer that you’ll then incorporate into the workout you do on your own. In this case, the trainer’s role is to ensure that your workouts are strategically progressed. Although you don’t need to be motivated through every workout session, you do still get a little extra push by seeing a personal trainer once a week.
 
Once a month training works for folks that are simply looking to maintain their current fitness level. Seeing a trainer once a month helps to keep your exercise program from losing its ability to challenge you.
 
Lastly, some clients will work with a trainer 5 times a week. If you have suffered from aches or even injuries when you’ve exercised on your own, you may benefit from having the guidance of a personal trainer every time you exercise. By relying upon working with a professional to exercise safely even just for awhile, you can restore your strength and mobility to minimize injury in the future.

 

What Clients Are Saying

 
sam-pari-roundWe came together for the first time with this goal, and we have collectively lost 15lbs!  We highly recommend this program for any couple who wants to get in shape.  It’s awesome coming in together because we keep each other in check.  This has also changed our lifestyle at home. We are both eating healthier and it’s fun!  We are on a mission to get to our goal weight.  Give it a shot!”

Pari Patel and Sam Harkness

 

vas-kiniris-round“I was experiencing some back pain and was advised to strengthen my core. I was already in pretty good shape but WOW, what a difference a fitness professional can make when they really know what they’re doing. I’m now having fun and motivated to get stronger. The trainers here understand your limitations, but still push you when appropriate. I recommend this program to anyone that is wanting to find a more fit and healthy self, regardless of your current fitness level!”

– Vas Kinikris

 

susan-meyers-roundFinding a trainer who is dedicated, inspiring, skilled, sensitive to individual needs, flexible and both funny and kind is a rarity!  Jamie has all of these attributes and more.  I have made immeasurable progress in strength, endurance, and confidence in my body thanks to Jamie.  He respects your comfort zone and gently encourages you to go beyond.  I plan to continue my training on a regular basis – sky’s the limit!”

– Susan Meyers


Request A Complimentary Initial Consultation*

  • (the best number to reach you if we have questions)
  • :