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    Advanced Wellness Blog

September 10, 2017

Road Map to Elite Level Performance (Part I)

By Leo Shveyd, Owner of Advanced Wellness, San Francisco, CA

About a year ago, we had the pleasure of working with Vincent “Tutu” Golson, a local college basketball player. When I met Tutu in the summer of 2016, he had been sidelined for 16 days with an MCL sprain, the second such injury he had sustained in less than 9 months. After training at Advanced Wellness (AW) for a little less than two weeks, Tutu was back on the basketball court. Shortly thereafter, I got a call from a local basketball coach, Carl Jacobs, wondering what it was that we were able to do to get Tutu available to play so quickly. When I tried to explain to Coach Carl what we do for “ALL” our athletes, I found myself struggling. Ironically, what I realized was that many of the same principles that we apply to our clients everyday, were being done so virtually on auto-pilot and only realized by our clients. In order to better explain to Coach Carl, and others who are not familiar with AW’s methodology, I put together a diagram (see below) and means of application, so we could better educate folks on what we do at Advanced Wellness and how they can better “own their potential”.

PerformancePyramidLetterSize (health only)2


The foundation of “owning your potential” is built with health. Breathing, lifestyle, movement, and environment are key elements to expressing any objective.   Each one of these is worthy of an article (if not a book) and at some point in the near future, I will be writing, at greater length, about each and every one of their sub-elements. Breathing is the first thing you do when you come into this world, the last thing you do before you leave, and the most important, yet undertrained, skill that we see in the western world.   More specifically, we notice it as we screen breathing with new clients at the gym and we recognize that breathing can be optimized. Simple lifestyle measures, such as sleep quality and quantity as well as hydration and nutrition are incredibly important to the category of health. Movement (that is pain-free, as well as mentally and physically challenging) is the third component of health. In fact, movement (and exercise) is a “keystone” habit; a catalyst for many other healthy lifestyle choices.  Finally, your environment (community, relationships, belief, hope) is critical to achieving a foundation of health. The environment at AW is something that we are most proud of; we work diligently to curate this element, as it is essential to health.

August 20, 2012

The Core of 2012

Composition, Function and Approach to Training!

By Leo Shveyd, CSCS Advanced Wellness in San Francisco, CA (with consultation from Brett Jones)

During the two-and-half decades that I have been involved in fitness, the definition of “the core” and consequently, core training has evolved. Part of the evolution is subjective (meaning I have learned more about the topic) and part is objective (as a profession there is more and better information about the subject area). With so many great minds in the rehab and fitness arena contributing daily in the information age, a good deal of terrific data exists about the “the core”. In this article, I will attempt to define what makes-up the core, its functions and suggest an approach to core training. 

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March 3, 2012

Elevating Your FMS: Combining Effectiveness and Efficiency

By Leo Shveyd, Advanced Wellness in San Francisco, CA

You are about to spend ten minutes (or perhaps less based on your efficiency) screening a new client. One wise person I know says “better is better”, while another says “better, faster, cheaper”. So how can you be better (meaning obtain better information), yet save yourself and your client valuable time? The purpose of this article is to examine this exact question and provide some insights.

If your client is twenty-five years or older, you can be fairly sure they are done growing. Prior to performing the Hurdle Step(HS) and In-Line Lunge(ILL), you must measure the tibia length (from the floor to the ischial tuberosity). The Shoulder Mobility (SM) test requires a hand length measurement (from the middle finger to the first crease on the wrist of the dominant hand). Once you have completed the measurements, write those numbers down. Since the numbers are unlikely to change, you will save yourself time by not having to re-measure should you need to retest down the road.

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January 17, 2012

Why We Use FMS

By Leo Shveyd, Advanced Wellness in San Francisco, CA

My wife Robbi and I own and operate Advanced Wellness, a fitness and wellness center in the heart of San Francisco, California. I was initially drawn to the Functional Movement Screen (FMS) in 2009 after Mel Young, a trusted San Francisco physical therapist showed me the Selective Functional Movement Assessment (SFMA) book he received during his certification. I was so impressed by the material, its breadth, logic and how it was organized that I decided to research FMS. Ultimately, I became FMS certified. Two months after becoming level I certified, I completed the FMS level II.

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