Thank You, Hans, Florine!

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Remarkable evening of adventure story telling

We were honored that legendary “El Cap Speed Climber”, Hans Florine, visited Onsight last Tuesday for our final Free Healthy Class of the year. He told stories and showed pictures and videos of his decades of Yosemite and worldwide rock climbing adventures. His passion for sharing the outdoors with people of all backgrounds and abilities/disabilities is evident in his stories. Hans, your motivation is enviable, and you inspire so many of us around you! I’m proud to consider you a friend.

-Johanna Lelke

Read more about his 107 ascents of Yosemite’s big wall route, The Nose,  HERE.

Hans Florine: Rock climbing adventurer comes to speak!

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Fitting Adventure In: Slide/Video show & Conversation

Tuesday, Dec 5 at 7:00pm

Hard-working family man also makes time for speed climbing Yosemite’s big walls and other amazing athletic feats. How does he FIT ADVENTURE IN? Come join us for an evening of slide shows, climbing videos, and story telling in Hans’ own humble and inspirational way.

Open to the community for FREE!
Snacks & Drinks Provided
At Onsight Chiropractic: 1530A 5th St., Berkeley
RSVP on our FB Event Page

We’ve had a wonderful year full of Free Healthy Classes, and they come to a conclusion THIS TUESDAY with an evening with award-winning author and professional rock climber, Hans Florine. Beyond rock climbing pursuits, he manages a Touchstone climbing gym, cheers his kids on at track meets, and competes in Masters pole vaulting. Always candid, always motivational. You don’t want to miss this presentation!

Oct 3 Free Healthy Class (1st Tuesday of every month!)

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Stress and Digestion

How you eat matters.

Stella Park, naturopathic doctor of Center for Mindful Medicine, presents this month’s Free Healthy Class on Tuesday night at Onsight Chiropractic in Berkeley. Learn strategies for a more optimal absorption of nutrients from the foods you eat.

Did you know that your body has an ancient wisdom that works constantly to keep you in optimal health? This ancient wisdom works 24/7 to ensure your survival. Unfortunately, that organic and deeply ingrained survival mechanism can work against you in today’s modern world. We call it stress, chronic and acute–your body calls it fighting or running for survival. The human body is finely tuned to respond to stressors because that has allowed for the survival of our species.

Dr. Park will be sharing her expertise on the stress response as it relates to digestion. You will learn ways to minimize digestive stress so that you can thrive in our modern world.

Tuesday, October 3
7:00 PM – 8:00 PM
Hosted by Onsight Chiropractic

Light refreshments will be served. All are welcome.

We hope to see you there!

Our next FREE Healthy Class happens on May 2!

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Seize the day: Strategies for productivity

Join us May 2nd at 7PM for a free hour-long interactive workshop on productivity hosted by Integrative Health Coach, Alyssa Tennant. You’ll learn and practice strategies to manage your time and energy to get more done with less. Weave movement and pauses throughout your day to boost cognitive functioning and enhance creative thinking.


When: May 2nd at 7PM

Where: Onsight Chiropractic


RSVPs preferred, but all are welcome:
Alyssa is also offering a 6 week transformational coaching experience starting in early May — stay tuned!

Announcing Free Healthy Class Series

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1st Tuesday of Every Month, a New Class to Build Your Healthy Life

Our free classes are limited to 10 participants, so it’s important to you RSVP accordingly. You’ll find up-to-date information if you follow us on our Facebook Page:

March 7: Foam Rolling for your Lower Body

With Dr. Jen Falk, RSVP to:

April 4: Intro to the TRX System & Its Role in Personal Training

with Coach Emily Ridgeway,, RSVP to:

May 2: Seize the Day: Strategies for Productivity

with Alyssa Tennant,, RSVP to:

June 6: Foam Rolling for the Upper Body

with Dr. Jen Falk, RSVP to:

July 11: Why CorePac BootCamp?

with Coach Emily Ridgeway,, RSVP to:

August 1: Hip-Centered Yoga for Low Back Pain Relief

with Dr. Johanna Lelke, RSVP to:

Bay Breeze Race 2/11/17

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Dr. Jen Falk of Onsight Chiropractic and Coaches Jay & Emily Ridgeway of PacWest Athletics went out yesterday for Bay Breeze Brazen racing 5k, 10k and half marathon! We were excited to have our presence at the biggest Brazen so far this year. Our doc was helping runners post-race with Kinesio-tape and soft tissue therapy. If you want some care at your next race, let us know where you’ll be. We love helping you recover from any injury and prevent them in the first place. Our mission is to make athletes of all levels perform at their highest potential. We’ll be out there in the field for many races to come this year! #onsightchiro #chiropractic #brazenracing

New Massage Therapist!

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Massage Therapy Now on Saturdays & Sundays and Monday evenings at Lelke Chiropractic
We are SO happy to announce our newest massage therapist, Pete. His online schedule is available by clicking HERE:

Peter Leopold is a multi-modal massage therapist and body worker with a thorough knowledge of eastern and western approaches to healing. He holds certifications in Active Release Technique, Fascial Distortion Modeling, Cranial Sacral Therapy, Functional Movement as well as Tui Na (Chinese medical massage), Acupressure, Medical Chi Gong and Yoga. His approach to the body is holistic, intuitive, and energetic while grounded in scientific and anatomical understanding. He is currently engaged in a full-time chiropractic doctoral program.

See his 5-star Yelp! reviews by clicking HERE!

“I’ve always been fascinated with self-actualization and human potential. I began practicing martial arts and music as a kid, yoga and meditation as a teenager, and the healing arts as a young man. I believe everyone has the right to live an extraordinary, deeply fulfilling life and I work everyday to bring this to my clients and the world around me. Currently, most of my time is occupied with chiropractic school, but I also teach weekly meditation classes, train in Muai Thai and spend time with my partner Tawny and cat Bob.”

Confessions from Marconi Beach

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If anyone knows me well, they understand that I’m in love with my summer homeland of Cape Cod. Confession #1: “Beaching it” is in my blood. Basking under the sun here on the magical sands of the Cape’s National Seashore, I’m in heaven. I just took a dip in the cold waves, then sprawled on a blanket to dry and do some magazine reading. Health literature is always a favorite, so I grabbed a recent issue of Life Extension magazine—you can find others in my office waiting room.

I was drawn to the article entitled ‘Protect Your Skin From Age-Related Glycation’. In short, glycation is a process of free blood sugar binding to proteins like collagen which are particularly prevalent in your skin. The resultant compounds are called advanced glycation end products (AGEs), and they disrupt collagen metabolism. The take home message: glycation in your skin causes WRINKLES and looseness. This article named a few familiar things that halt this unflattering glycation process, and I felt they’re worth revisiting on this lovely sunny summer day.

Who isn’t at least mildly concerned with those migrating crows feet? (A) Reduce sugar and refined carbohydrate consumption! Confession #2: I have a sweet tooth. Jay says that I have multiple sweet teeth actually. I’ve noticed that being on vacation (and very busy packing my childhood house in preparation for my mom moving permanently to our Cape beach house), I’m less likely to turn to sweet foods, breads and cereals. Dessert time is always the hardest for me. When I’m “bad”, it’s chocolate boudin off the desert menu or a few cookies from the pantry. When I’m “good”, I eat just 2 squares of dark chocolate- that seems to satiate me.

Continuing on with anti-glycation strategies, (B) limit high temperature cooking methods like deep frying and prolonged searing. And (C) consume my favorite summer crop, BLUEBERRIES. Their anti-inflammatory properties have a destructive effect on AGEs and oxidative stress in our tissues. Compared to other fruits tested, blueberries have the strongest anti-glycation powers. Remember, glycation happens everywhere in our tissues, but for vanity’s sake let’s stay on course: wrinkles and sagging. UV exposure from sunlight amplifies free radicals that even blueberry indulgence can’t combat. So protect your skin with sunscreen and a hat if you like “beaching it” too. Confession #3: I love picking and eating blueberries. Pictured here is a recent harvest of wild blueberries from the woods of my childhood off-Cape house in Southborough, MA—the one we were packing up all week in preparation for the move. Apparently wild blueberries have 10x greater potency than our larger cultivated blues.

I’ve shared a few personal notes with you today, and hopefully also inspired you to follow my recommitment to prepare low sugar/starch meals, eat plenty of blueberries, and perhaps even top off dinner with a square of dark chocolate, ok, 2 squares. Bonus: erase wrinkles and firm skin.

FYI- Life Extension is also the manufacturer of quality supplements, some of which I use and recommend. On top of the above recommendations, I sometimes use a cool product that LE makes called Advanced Anti-Glycation Peptide Serum. It’s a topical for your face and neck, full of glycation combatting natural compounds. Look it up if you’re curious. Ask me if you want the full LE article with research citations.

Happy Summer Vacation!
Dr. Johanna

Green Goodness – Blended Nutrition

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For over a year, I’ve tinkered with my “whole food smoothies” made with a Blendtec blender. You may have noticed that a mason jar of this green-gray sludge sits on my desk each morning. It has become my sustenance between an early morning breakfast and a late lunch. I can’t count how many times I’ve been asked, “what’s in that?” in the most polite but quizzical intonation. Now here’s the answer!

Equipment: Blendtec or similar high-power blender.
The following loose recipe can be altered to your taste and produce availability.
Makes 2 full sized (32 oz.) mason jars—give the other to your sweetie like I do, or save it for the next day. All measurements are approximate. This is actually an important aspect because once you make a few batches, you’ll gain an easier time throwing together the ingredients without much time measuring.

* teaspoonful of chia seeds
* teaspoonful of flax seeds
* teaspoonful of soy lecithin granules
* teaspoonful of honey
* scoop of protein powder (I use Trader Joe’s Hemp protein powder)
* optional 1/4 cup yogurt]

* handful of frozen blueberries
* 6-12 fresh strawberries, washed and sliced in half
* EITHER one banana or half avocado (both help make a smooth consistency)
* 1 lemon squeezed
* 1 of the following: a fist size of fresh cut pineapple, melon, apple, orange/grapefruit with as much rind as possible, or similar fruit.

* 4-5 stalks of kale chopped in 1” segments
* 1 celery stalk chopped
* 1/4 cucumber sliced
* bunch of parsley chopped

Anti-inflammatory roots: Be generous with these roots, but alter to taste.
* Fresh turmeric root peeled and chopped – try thimble size
* Fresh ginger root peeled and chopped – try thumb size
* [optional 1 clove garlic peeled and chopped]

Place each ingredient into the blender as you prepare it, in the order above, then add 4-6 ice cubes on top. Finally, add cold water to about the halfway line. You can always add more water later if it comes out too thick, so until you have the science down, keep the water line under halfway. Press the “Whole Juice” preset button on your blender, and after about a minute you have your nutrition in a jar! Bon Apetit!