Golden Gate Optimal Health, LLC.
An Integrative Health Approach to Optimal Wellness in the San Francisco Bay Area

NASM Certified Personal Trainer

Last Updated: 3/16/18


Freya's NASM CPT Cert. # 1478827 issued by the National Academy of Sports Medicine

NPI # 1689055840

I am insured as a personal trainer through Insure Your Club via the Philadelphia Indemnity Insurance Company.

Personal Training Client Forms: (If you see a password request, please click 'cancel' and the document will open)

Scope of Practice: A certified personal trainer has the scope of designing safe and effective personalized and group exercise programs for relatively healthy people (Physical Therapists do so for ill people in the hospital and in outpatient environments) as well as making general nutrition recommendations based on scientific evidence like the food pyramid and such (unlike a Registered Dietician or Certified Nutritionist who make individualized nutrition recommendations in an outpatient and inpatient setting based on scientific evidence.)

Where and how I trained:  Gainesville, FL  I trained with Nicholas Cambrea of the Cambrea Insitute.  Nick created a cross-training program called the IMAP (Integrative Massage and Personal Training) education program for certified and licensed massage therapists who wanted to expand their legal scope to be able to recommend therapeutic exercises for their clients.  Partnering with the National Academy of Sports Medicine - NASM, the course was a five day intensive training with online coursework as the foundation.  The in person training was the lecture and lab component, the online was the homestudy component. 

Present and Future Training:  I have passed the Fitness Nutrition Specialist certification and am taking the Weight Loss Specialist Training currently.

The Fitness Nutrition Specialist (FNS) provides the advanced knowledge, skills and abilities to successfully work with clients seeking basic nutritional guidance. The information is scientifically-based, accurate, up-to-date information.  The authors of my textbook represent a balanced presentation of both the science of nutrition and the components of behavioral change.  The training reflects research and teaching expertise from top institutions including: Stanford University, the California Institute of Human Nutrition, University of Southern California and the University of Pennsylvania.

My Client Populations:  I am interested in working with:

  • Obese and overweight clients who have given up hope of losing weight and no longer believe it's possible to lose and maintain;
  • Those looking to improve their general nutrition;
  • Seniors interested in regaining or improving mobility and general fitness;
  • Those trying to lose that 10-20 lbs. despite good eating habits and working out, finding themselves stuck in their progress not reaching their weight loss goals;
  • Obese/overweight youth who want to have fun working out in ways they enjoy instead of it being chore-like in gym at school.  Those schools that offer P.E. that is. 

List here and in the Nat Medicine category with citations as well as the scientific evidence category the benefits of proper hydration and what is does for weight loss as well as overall health.  When I learned about this, it changed my life.  List the book I have on it as well.

For research validating the effectiveness of NASM's OPT Model and other Sports Medicine topics, please visit this website:



BMI Calculator, courtesy of the NIH

Interactive Menu Planner, courtesy of the NIH (Note: make an appointment with a Registered Dietician or a Certified Nutritionist for individual meal plans)

Guide to Physical Activity, courtesy of the NIH

Daily Food and Activity Diary, courtesy of the NIH

Daily Food and Activity Diary.pdf 

Choose My Plate, sponsored by the USDA

My, for general guidelines as to food groups and exercise duration

My for more detailed information about food groups, different cultural diets, and general diet recommendations

The Dietary Guidelines for Americans, 2010 (will be updated in 2015)

Qualified Health Claims endorsed by the FDA 

Consumer Lab, a reporting and evaluative agency for food, nutritional products and supplements

Fruit & Veggies More Matters, a website dedicated to increasing consumption of fruit and vegetables

Office of Dietary Supplements, an NIH sponsored website

US Pharmacopeia (USP)

Some people have a hard time taking supplement tablets, capsules and such because they feel they get stuck in their throat and make them choke.  I used to be one of those people.  I would choke.  I learned that to avoid that experience, unless you have a physiological throat obstruction, if you visualize taking 4-5 supplements at a time in your hand and you pretend it's a mouthful of food, it doesn't seem to produce the choking effect.  It works for me every time.

American Journal of Clinical Nutrition

NIH Registry of Registered Dieticians in Supplements and Other Research:

Healthgrades Registry of Registered Dieticians:

Running Injuries Part 1

I came across an article written by Linda Brown-Kuhn in the July-August 2014 issue of Swimmer magazine called "Marathon Moderation: The Possible Cardiac Implications of Ultra-Endurance Sports" and it raised some important health concerns about the perils of overtraining and repetitive marathons in terms of cardiac health.  So often, marathons and chronic running are praised as having enormous health benefits, which is true...but this article shows the perils and risks of chronic running and repetive marathons which I think deserves equal attention too. 

The quote that made me gasp with surprise and read further about this was:

"This type of to-the-max exercise may also be linked to coronary artery calcifcation.  In a recent study out of the Minneapolis Heart Institute and Foundation at Abbott Northwestern Hospital, published in the March/April 2014 issue of Missouri Medicine, the journal of the Missouri State Medical Association, Robert Schwartz and his colleagues compared 50 male marathon runners and 23 sedentary men.  The runners had competed in at least one marathon annually for 25 consecutive years, and they had significantly more calcified plaque volume than the nonexercisers." -- Brown-Kuhn, L (2014, July-August). Marathon Moderation: The Possible Cardiac Implications of Ultra-Endurance Sports. Swimmer. 10, 33-35. 

"A randomized controlled trial of 119 patients foudn that ischemic compression therapy provides immediate pain relief and trigger point sensitivity suppression." -- Hou, C.R.; Tsai, L.C.; Cheng, K.F.; Chung, K.C.; Hong C.Z.. (2002). Immediate Effects of Various Therapeutic Modalities on Cervical Myofascial Pain and Trigger-Point Sensitivity. Physical Medical Rehabilitation, 83,  1406-1414.

"In a randomized trial of 40 adults, found a home program, consisting of ischemic pressure and sustained stretching, was shown to be effective in reducing trigger point sensitivity and pain intensity in individuals with neck and upper back pain." -- Hanten, W.P.; Olson, S.L.; Butts, N.L.; Nowicki, A.L. (2000).  Effectiveness of a Home Program of Ischemic Pressure Followed by Sustained Stretch for Treatment of Myofascial Trigger Points.  Physical Therapy, 80, 997-1003.

"In a systematic review of 28 randomized controlled trials with 1,338 subjects, found moderately strong evidence that static stretching can increase the flexibility of the hamstring muscles, with varying duration and frequency of stretch." -- Decoster, L.C.; Cleland, J.; Altieri, C.; Russell P.J. (2005).  The Effects of Hamstring Stretching on Range of Motion: A Systematic Literature Review. Orthopedic Sports Physical Therapy,  35(6), 377-387.

"In a randomized controlled trial with 35 subjects with decreased hamstring flexibility, completed static hamstring stretches with durations between 30 and 120 seconds (a control group did no stretching).  All four stretching groups increased hamstring flexibility after 5 weeks, and the 30 second hold was just as effective as the 120 second hold." -- Ford, G.S.; Mazzone, M.A.; Taylor, K. (2005).  The Effect of 4 Different Durations of Static Hamstring Stretching on Passive Knee-Extension Range of Motion.  Journal of Sports Rehabilitation, 14(2), 95-107.

Common Sports Injuries & Massage:  Common Sports Injuries and Massage.docx

Foot Pathologies:  Foot Pathologies.docx

Level 2 Swim Coach with USMS:

It's particularly condusive for those obese or overweight as a safe way to lose weight and build lean muscle with minimal risk of injury.  I am trained in all the basic swim strokes, starts, turns and transitions as well as swim stroke correction and development.  For more information on my training program, click on this link:

Associated Bodywork & Massage Professionals
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