“I used to be athletic!  Well, after almost 20 years of starting and building two businesses and also raising twins, the combination of stress, lack of exercise, and “eating without thinking” had caught up to me.  The result?  My body was tight, weak, and most problematic was my lower back.  About twice a year without any prior warning it would “go out on me” simply by me reaching for something or bending down, and for up to a week I couldn’t move!

Than I was referred to John and Personal Training in Marin.  John patiently listened to my concerns to prevent injury which made me feel confident we were always intelligently moving forward.  We set goals together and with John’s help and support hit every goal I set.  For example, one of the most important goals I had when we met was to be able to play tennis with my daughter (who plays at a competitive level) – and within six months I was doing this pain free!  And my back?  No problems at all!  After losing serious weight (about 30 lbs.) I am in the best shape of my life.  People are amazed at my transformation – they say I look HEALTHY!  I look at my old pictures of myself and I don’t recognize “that other guy.” I am lean, fit, strong, and healthy – and I have energy!  John has really made a positive difference in my life.  I look forward to our workouts.  I am particularly grateful for all that John has taught me.  He explains things and teaches you about your body and health and this was extremely valuable and important to me.  I prioritize my health and fitness now and it feels great.  I recently went back to surfing again after shelving it since I was a kid.  I feel alive again when I surf and all the good memories of San Diego and my youth come back to me.  In December, I will be doing a 10 mile obstacle course in San Francisco.  I can do whatever I want now physically and it feels great.  Thanks to John and PTIM my health and fitness is at an all time high.  Of course, I had to do all the work – but it was all worth it!”

Greg Friedman Bel Marin Keys

After & before photos…

50 pound weight loss in 7 months!

After several visits to resolve nagging back pain, my orthopedic surgeon told me that, at the age of 53, the only real cure for my chronic, severe lower back problems was to lose 50 pounds and get my core strength back. He told me that he would only consider giving me cortisone injections in the affected areas AFTER I had begun to lose the weight.

Losing 50 pounds would put me at my high school weight, something I had not seen in over 30 years!  A big challenge for me but motivated by constant nerve pain in my legs…and a paunch and low energy levels… I decided that it was finally time to take action!

I know myself well and knew that I would likely not be able to achieve the necessary results needed on my own.  I realized that the only way I could really follow through on any program, to get back into shape, would require the help and continued guidance of a personal trainer.

Working in Marin, I did some online research and found John with Personal Training in Marin.  I contacted John, set up my first appointment and as they say… the rest is history!

My goal was to lose 50 pounds and regain muscle and core strength. John designed a diet regimen and a training program specifically for me that he estimated would take about 6-8 months to reach my goal. We worked together 2-3 days per week and I stayed true to the food recommendations he gave me. Sure enough, at 7 months, I hit my goal of losing 50 pounds!

My orthopedic surgeon was happy that I was able to solve my issues without invasive surgery and gave me the injections. I am totally pain free now and in the best shape of my life. I went from wearing 38 inch “relaxed fit” jeans to wearing 34 inch 501′s with room to spare. I even had to have all of my watchbands altered to fit me! According to my girlfriend, I am now “like a teenage boy”.

I am still using John’s food recommendations to maintain my weight and now find the “diet” to just be common sense.  I highly recommend John Spongberg and Personal Training in Marin. Contact John if you want to call me and I will tell you myself!

Michael Friedman, Moraga, CA

Enjoy better health and wellness and generate the energy for a fun and full life! I’ve worked with John for almost ten years. At first, he helped me adopt a more active lifestyle after spending a working lifetime at a desk.

John designed a program to get me fit and moving, lose weight and build my stamina, strength and balance. Finally, I was able to enjoy my new retirement status.

Last year, I had a heart operation and John was instrumental in helping me regain my heath, strength and energy. I am now better than ever. He has a good way of working with you to identify your strengths and weakness and helping you design a program specifically for you.

In my book, John is a “10″ so contact him and get started on your new healthy and fit life.

Bruce Noda, Retired Corte Madera, CA

I wanted to find a trainer who understood my situation. I am in my 70′s and although I am an avid walker, I have never wanted to do strength and condition training on my own. When I began working with John, I realized how knowledgeable and understanding he was in regards to my health and age. I have benefited greatly working with John and I will continue to work with him as long as he will have me.

Timothy Hayes, Tiburon, CA

Great training and really personalized… John is a terrific personal trainer, making it truly personal to your needs. He is a great listener and designs a program that makes sense for you, whether you are already an athlete or just a regular person looking to lose weight and gain strength. After several years of working together I can’t imagine doing it without him.

Marge Kathrein, San Rafael, CA

“Working with John was a pleasure and rewarding. He is an excellent communicator who had me doing hard workouts with great care to my physical health and fantastic results. I always looked forward to working with him.”

Beth Beck, Novato CA

“John is an exceptional fitness trainer and his approach and style were a refreshing surprise. Rather than ending up with really sore muscles, John put me on a workout plan that toned me up really quickly while also improving my fitness level. All without feeling sore! His style is really laid-back and realistic with how we live. He’s a great educator about food and physiology if you want it, but he doesn’t make you feel judged if you lapse.”

Shelley Alger, Sausalito CA

Tracy Weir, San Francisco