Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"

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Free Weight’s Vs Machines For Fitness

Free weights versus machines have been a long-debated subject with lots of peer-reviewed information. Both modalities of resistance training have advantages and disadvantages for specific intensity on specific muscles involved.  Humans move in a three-dimensional (free weight) pattern most frequently in everyday use of the body;  machines are generally fixed to a two dimensional guided path. The free weights are going to recruit more stabilizer muscles to help the movement than machines. What I have seen is machine are a good adjunct to free weights in appropriate phases of training, or for people who have neurological and/or coordination issues, it can be useful for safety.

Free weight training Vs Machines – Advantages and Disadvantages

Free weights


  • Free weights can reproduce human movement  patterns more closely to what happens in real life motions.
  • Free weights make your body use the smaller stabilizer muscles.
  • Free weights help your balance and coordination.
  • Free weights make your core muscles work better by stabilizing the movement.
  • Free weights help to keep your body in a more natural movement pattern


  • Free weight training takes a lot more coordination.
  • Free weight training if done incorrectly can hurt you.
  • Free weight training is more fatiguing than machines.
  • Free weight training generally takes longer.



  • Machine are a good start for people with little time to exercise.
  • Machines help people exercise that have neurological dysfunctions and or lack of coordination.
  • Machines have less likelihood for injury – such as a barbell across your chest in a chestpress.


  • Machines fit only people of average stature.
  • Machines do not recruit as many muscles as free weights.
  • Machines do not replicate everyday movements (2D Vs 3D).
  • Machine can give a person a false sense of strength because the are not having to use their whole body to stabilize and are often times supported.

This is some good information to consider when planning you workout routine.

Stay tuned for the next blog!! If you have any questions or need help with designing a complete exercise program contact me.

Jaime Hernandez

Health and Exercise Prescriptions Inc.©


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Taking the leap into personal training

When I won the gift certificate for personal training sessions from Jaime last month, I thought “Yes, I’ll be ripped!” Ok, not quite, but I was excited to take on the challenge of getting more fit. I’ve known Jaime through professional connections, so I already knew that he isn’t just training people’s bodies, but getting them mentally fit by learning a little bit about the “whys” of the exercises and why they work.

While I’m no ultra-marathoner, I figured I was at least reasonably fit, as I regularly do yoga and Pilates classes, and occasionally jog, walk and lift weights. (Plus chase after my kids.) So, I was a little surprised when Jaime started me out with remedial back exercises. Apparently, one set of small, but  important, muscles that run along the spine are particularly lazy in my case. Thus, the remedial exercises.

The exercises may already be working. Just last week, after about two weeks training with Jaime, I did my first unassisted headstand in yoga. Granted, I was kicking up against a wall, but I did it without any help. I usually just don’t feel strong enough to be confident that I can make it up with control. After a few tentative tries, I did it almost effortlessly. My remedial course seems to be paying off already.

I’ll be checking back in throughout my training to share some of my successes, my challenges and what I’ve been learning from Jaime.  I hope you’ll come along for the ride.

Yours in fitness,


Health and exercise prescriptions


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Common Cold, Influenza, Chinese Medicine, and You

Chinese Medicine possesses a long and rich history in treating infectious diseases.  In fact it’s herbal tradition made some of it’s most significant advances by treating these kinds of problems.  Chinese Medicine therefore has much to offer to help people before, during, and after infection.


Historical Precedent

Approximately 220AD there lived a doctor by the name of Zhang Zhong Jing (AKA – Zhang Ji).  During this time, China was ravaged by civil war, and people suffered from crime, poverty, infection and death.  At this time there was also a severe epidemic plague in China were two-thirds of the population were infected, 70% of which died.  Zhang Ji was from a family of over 200 members and they were not fortunate enough to escape fatality from the epidemic.  Zhang Ji was devastated by the widespread losses of his family, as well as the impact the situation had on the community and nation.  He subsequently dedicated his entire life to studying and practicing medicine.

Dr. Zhang’s comprehensive studies resulted in the now classical texts “Shang Han Za Bing Lun” (Discussion of Cold-Induced Disorders) and “Jin Gui Yao Lue” (Essentials from the Golden Cabinet).  These works clearly established relationships among disease, progression, complications, treatment strategies, dosage forms, and herbal formulas.  Dr. Zhang’s work forever changed the practice of Chinese Medicine.  Over 1,700 years after their original publication, his works are still studied as required textbooks in Chinese Medical schools throughout the world.  Many of his formulas are still considered to be the standard herbal treatments for the kind of infectious diseases we still see today.

During  the late 1600’s and throughout the 1700’s a different school of thought developed from Dr. Zhang’s work.  This school was based on theory called “Warm Disease”.  The five medical experts who most significantly influenced the development of Warm Disease theory were Wu You Ke, Ye Tian Shi, Xue Sheng Bai, Wu Ju Tong, and Wang Meng Ying.  These prominent doctors wrote many books on the subject of Warm Disease.  This area of study is now known as Wen Bing Xue (Warm Disease studies).  Their ideas discussed at depth the role of certain infectious factors in the etiology of communicable diseases.

The western medical problems of common cold, influenza, and other bacterial/viral problems (measles, chicken-pox, German measles, poliomyelitis, smallpox, scarlet fever, whooping-cough, meningitis,  glandular fever (mononucleosis), and any non-specific upper-respiratory infection) fall within the study of these two schools of thought.   The major commonality between the two approaches are that they both consider disease a direct result of an invasion of the body by an “external pathogenic factor” (either heat or cold), and that the pathogenic factor then penetrates the body more deeply following  a very specific progression.  The stage of pathogenesis is differentiated by the person’s symptomatology and therefore successful treatment is dependent on correctly identifying the stage the disease is currently presenting at.  The result of this approach is a highly effective method of treating disease, especially that of infectious diseases.  It should be noted that China is currently using this approach with much success to address SARS, Avian Flu, and H1N1 (Swine Flu).

Chinese Medical Treatment Options for Influenza

It is best to categorize treatment options into three different phases.  What works during one phase will be minimally effective in another and in some cases counterproductive.   The three phases can be broken down into Prevention Phase, Initial Exposure Phase, and Advanced Phase.

During the prevention phase, prior to exposure, it is recommended that one support the immune system in order to prevent the virus of a future exposure from forming full attachment.  We are carrying two different herbal formulas to achieve this goal.   One of the formulas is the very popular “Jade Wind Screen Powder”, the other is a modern formulation combining Cordyceps, Astragalus, Reishi Mushroom, and several other Chinese medicinals.  Both formulas are effective for enhancing immune function and increasing energy and vitality.

If exposure is certain or probable, there is a small window of time to try and kill the virus before it has a chance to reach full strength replication.  The incubation period of most influenza is from 1-4 days before symptoms begin and another 1-3 days before replication has reached its peak.  The bottom line is that there are at least 2 days after initial exposure (and up to 3 days after symptoms have begun, as long as symptoms remain mild) to prevent the virus from growing to its full strength.  During this initial exposure phase, the previous two formulas can still be used with good effect, but you can also combine them with additional medicinals to increase chances for quick recovery.  Chang’s Chinese Medicine Wellness Center is carrying several specific formulas for this phase of care.  Properly prescribed herbal formulas will be dependent on the presenting symptomatology.  Formulas during this phase are effective if symptoms are limited to a tickle in the throat, mild lethargy, slight loss of appetite, or body aches, and a pulse rate that is less than 20 BPM over the person’s normal heart rate.

Viral replication reaches peak production within 72 hours after onset of symptoms, and the body’s immune response  is consuming all available resources .  The most characteristic symptoms are racing pulse, high fever, pronounced fatigue/weakness, loss of appetite, and chest discomfort with pronounced or mild cough.  Other, less frequent symptoms can include headache, muscle and joint pain, sore throat, sinus symptoms, diarrhea, or vomiting.   Treatment during this advanced phase is directed at relieving symptoms, restoring and regulating the body’s immune response, and purging the pathogen out of the lung tissue into the more superficial areas of the body.  As in the previous phase, formulas during this stage of care are prescribed according the presenting symptomatology so as to ensure successful treatment of the disease factor.

In closing, it is important to consider Chinese medicine as a viable method to prevent and also treat the seasonal health problems we experience throughout fall and winter.  With the expected shortages as well as controversial nature of flu vaccinations, we should explore all possibilities to stay healthy and/or prevent illness from becoming more serious in nature.  Chang’s Chinese Medicine Wellness Center carries a complete herbal pharmacy and has stocked up on the most common herbal formulas used to address these types of problems.  Additionally, we are carrying formulas and supplements to boost immunity as a preventative measure during this flu season.  Please contact us at 360-220-1821 for additional information.

Wishing you health and wellness,

Benjamin Chang, DTCM, ADS, L.Ac.

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Tis The Season for Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder and how it has effected me (Jaime Hernandez)  living in Bellingham Wa. 98225.

I have a new found respect for depression and personally  understand  its  effects on motivation and other relationships in our everyday lives.

This article is to all of the people who have not been educated about how to help your self  through this rough seasonal transition.

The first thing is recognize the problem and come to terms with it.  It took me about two years to really figure out what was wrong with my mental attitude. Exercise was how I tried to expunge these feelings of lack of motivation and non-happines. That was a great start to helping me turn my self back around but, was just the beginning to the plan I have had to create to stay in a positive mental state through these northern seasonal changes.

It seems like there are many levels of this disorder and can be as insignificant as a low energy day or as bad as down right manic depression episode.  I generally feel tired, not motivated and nothing I do really makes me happy although I have a lot of things to be happy about.

I would like to talk about five interventions to help with this disorder. Each individual will need to learn how to apply the interventions that they feel they get the most benefit from.

Top five conservative interventions

  1. Exercise
  2. Dawn simulator
  3. Light therapy
  4. Cognitive-behavioral therapy  (new ways of behaving and reacting)
  5. Melatonin(carefully timed supplementation of the hormone)

Number one on the list of interventions is Exercise. Exercise is one of the most health enhancing things that you can do for your body and state of mind. I try to get my cardiovascular exercise done in the middle of the day to break up the stress chemicals. It gives me stress relief and I feel reinvigorated to finish my day. Coming up with an exercise plan for general health can be a daunting task especially if you have special conditions and or previous injury’s. I advise to find a professional fitness specialist to help guide you down this path.

There are many ways to exercise and each have their specific benefit. I am kinda biased of specific types of exercise to benefit because of my experience in the field of fitness and rehabilitation.  Just like there is no one modality that fits everyone because where are all individuals there will be certain forms of exercise that fit each person. I am going to list 5 of the main points to address  for a complete fitness program. Remember to always start slow and to get a clearance from you medical doctor. If you need help to design a sound exercise program visit

  1. Cardiovascular ex. running, walking, biking,
  2. Resistance training ex. free weights, machines,exercise bands
  3. Stretching ex. Yoga, general stretching,postural stretching
  4. Nutritional guidance ex.Personal trainer, Diana Schwarbien,sports
  5. Stress reduction Ex. Massage, meditation, art therapy,

Number two on the list of  interventions is the dawn simulator. The dawn simulator is a great tool to help regulate your light cycle.  It helps to  feel less of  the effects of waking up in the dark with an alarm; rather your lamp that is plugged in to the dawn simulator starts to  slowly brighten up the room just like the natural sun rise and you wake slowly and feel more refreshed and awake. Go to order yours today!

Number three on the list of  interventions is light therapy. I really think that it is a good idea to attach a full spectrum light to a timer and to turn on after  your sun rise simulator is almost at full brightness.  As you lay there waking up you are getting more intense light. I also have a full spectrum lamp on my desk so when I get to work early I get more full spectrum light.

Number four on the list is cognitive behavioral therapy. I have found that “you really have to change your thinking to change your state of mind.”

A good way to analyze your own behavioral pattern  is to journal it. Think about the things that happened and how you felt. Some times you have to look at your beliefs that are unhelpful and unrealistic and make constructive changes. Also if your subconscious  is programmed with negative thoughts and attachments it is really hard to stay positive. I have created positive affirmations for my self and have attached them in three different locations so that I can read them on a daily basis.

Number five on the list of interventions is Melatonin TherapyWhat is melatonin? Melatonin is a hormone and one of its main relationship is to help regulate your sleep cycle. The body produces the most melatonin in the skin but, there are other organs that make this hormone as well. Lack of light is one of the factors of  low melatonin. I generally take a low dose of melatonin two hours before I go to bed and it is amazing how well I sleep. When you wake up with the dawn simulator it gives you more light earlier than what you would get if you just woke up with the natural winter sunrise.Remember to always consult your primary care physician before starting any supplements.

I hope you have enjoyed the information and find it simple to understand and implement.

Thank you for your time and enegy……Be well

Jaime J. Hernandez

Health and exercise prescriptions Inc.©


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Jaime Hernandez – Bellingham – Client Testimonials

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Client Testimonials

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These testimonials are from three months to a year of training.

Complementary care centers and practitioners LLC

“Jaime has been effective in getting and keeping me on the right path to overcome the spinal stenosis I was still working on when I started with him. He sent me to other specialists before he did any work with me, each of which also made major improvements in my overall recovery and continuing physical improvement sinnce then. No more relapses – continuing to lose weight and gain strength steadily year after year. Thanks!” March 3, 2009

Top qualities: Great Results, Personable, Expert

Jon Shaughnessy
hired Jaime J. as a Personal Trainer in 2006, and hired Jaime J. more than once

Top qualities: Great Results , Personable , Expert

Owner at Health and Exercise Prescriptions Inc. ®

“Jaimie has been my personal trainer for over a year. I have become so much stronger and fit. I an 68 and have serious osteo arthritis. I have very little pain any more and I plan on making his training a part of my life for as many years as I possibly can.”January 11, 2011

Top qualities: Great Results, Expert, Good Value

Jan Bowman,
hired Jaime J. as a Personal Trainer in 2009, and hired Jaime J. more than once

“I started working with Jaime in the fall of ’08 to address postural issues and to reach personal fitness goals. Back pain had begun to interfere with my career as a massage therapist so Jaime created a personalized fitness plan that we applied in both one-on-one training sessions and in self guided workouts. Within a few months my back pain was gone and I felt stronger and more fit than I had been in years.

In February of ’09 I became pregnant. I continued to train twice a week with Jaime throughout most of my pregnancy. As a result of Jaime’s training I remained strong, energetic and pain-free throughout my entire pregnancy. I look forward to continue the work with Jaime so that I can once again get into my “skinny” jeans! Thanks Jaime!”January 5, 2011

Top qualities: Great Results, Personable, Expert

Erin Sallee,
hired Jaime J. as a Personal Trainer in 2008, and hired Jaime J. more than once

“Jaime is outstanding at helping his clients achieve their rehabilitation and fitness goals. I worked with him for over a year and was able to significantly decrease my sports injuries and gain valuable knowledge regarding nutrition and fitness that I will use my entire life.” December 29, 2010

Top qualities: Great Results, Expert, High Integrity

Matthew Peterson,
hired Jaime J. as a Personal Trainer in 2007, and hired Jaime J. more than once

“Jaime is amazing! The depth of knowledge he has regarding customizing my workout and diet have been invaluable. Definitely not a cookie cutter approach to changing life for the better. I look forward to working out twice a week, not only for the health benefits but for the business conversations that we seem to get in all the time! I credit Jaime for gently pushing me in the right direction and for my greatly improved health status – I cannot say enough… Thank you!” September 25, 2010

Top qualities: Great Results, Personable, Expert

Pam Needham,
hired Jaime J. as a Personal Trainer in 2010, and hired Jaime J. more than once

“Jaime is great at motivating and educating towards health and fitness.” September 17, 2010

Top qualities: Great Results, Personable, Expert

Robert Clark,
hired Jaime J. as a Personal Trainer in 2009

“Jaime’s experience and wealth of knowledge enables him to taylor training sessions to an individual’s specific needs. He is enthusiastic and his passion for helping people is evident in the way he approaches his work. Training with Jaime actually makes exercise interesting because of all that I learn, and fun because of his encouragement and positive approach.” September 13, 2010

Top qualities: Great Results, Expert, High Integrity

Cathleen Kunz,
hired Jaime J. as a Personal Trainer in 2009, and hired Jaime J. more than once

“Jaime is a professional dedicated to assisting his clients achieve their goals One of or the most professional provider I have ever been associated knowledge and problem solver I would strongly RECOMMEND him for any client. He would be the 1st I would consult for any medical or physical fitness question or issue..

Richard Buford
Aldrich Farms” August 12, 2010

Richard BufordStudent, Western Washington University
was a consultant or contractor to Jaime J. at Health and Exercise Prescriptions Inc. ®

“After working with Jaime for the past 6 mos. I now feel like I have turned my life around by eating right and exercising. He made me realize how to look at long term results and not immediate and its really paid off. I feel stronger, I have more stamina, my blood pressure is in control and I just plain feel good about myself. Jaime helped me work through some plateaus due to some tension I was feeling in my neck. Quickly this tension went away with the help of changing a few exercises. I would highly recommend Jaime to anyone who wants to make a real positive lifestyle change.” June 1, 2010

Top qualities: Great Results, Personable, Expert

Kathi Hurlbert,
hired Jaime J. as a Personal Trainer in 2009

“Jaime is a light. He asks great questions, listens deeply and formulated a fitness program for me that was doable and fun. I highly recommend his work.” May 28, 2010

Top qualities: Great Results, Personable, Expert

Laura Bedford,
hired Jaime J. as a Personal Trainer in 2007

“Jaime has been an absolute joy to work with. He is very knowledgeable about the physical training and nutrition. I saw results in inches lost in the first couple of weeks and my strength and endurance continue to improve. Jaime is always upbeat and positive and I swear I have lost a few extra pounds just from the good laughs we have while working out. How can you beat that? Jaime is well worth the time and investment towards better health.” May 16, 2010

Top qualities: Expert, On Time, High Integrity

Randi Axelsson,
hired Jaime J. as a Personal Trainer in 2010, and hired Jaime J. more than once

“I’m happy to write this recommendation for Jaime. He’s been helping me with my personal fitness goals for a couple of years now. I am most impressed with how he tailors programs to the individual which is really important considering my past injuries. I now have him working with the rest of my family.” April 5, 2010

Top qualities: Great Results, Personable, Expert

Neil McCarthy AIA Leed AP,
hired Jaime J. as a Personal Trainer in 2008, and hired Jaime J. more than once

“Jaime is a terrific motivator and makes you feel comfortable no matter what level of fitness you are starting from. If you are wondering if you can get back in shape, I recommend giving Jaime a call.
I’m just starting to get back into working out and everytime I have an appointment with Jaime I’m re-energized to keep going!” February 2, 2010

Top qualities: Great Results, Personable, Expert

Jane Carten,
hired Jaime J. as a Personal Trainer in 2009

“I have worked with Jamie for 2 months and found him to be an enjoyable and knowledgeable leader. If you are looking for a drill instructor type who brow beats you, he’s the wrong guy, but if you want someone who intelligently encourages and guides you to your goals, this is the man.
I look forward to continuing with Jamie and can feel the difference in this short time. Thanks Jamie.

Larry Wickkiser” January 27, 2010

Top qualities: Great Results, Personable, Expert

Larry Wickkiser,
hired Jaime J. as a Personal Trainer in 2009

“Working with Jaime has been an incredible experience in gaining a better understanding of the little things you can do that sabotage the results you can achieve with healthy eating & exercise. Jaime creates a more holistic approach toward exercise & eating that is tailored to your individual circumstances and enables you to get beyond roadblocks and see results. I highly recommend anyone that struggles in maintaining their own routine, is not seeing their desired results or wants to improve their overall health to talk with Jaime.” November 23, 2009

Top qualities: Great Results, Personable, Good Value

Stephanie Artino,
hired Jaime J. as a Personal Trainer in 2009, and hired Jaime J. more than once

“Jaime has worked with numerous of my massage clients. They consistently report his excellent teaching skills, precision in determining an individualized program, and ability to treat each person with respect. His approach with them motivates them long past their structured time with him.” November 16, 2009

Therese Kelliher, LMPOwner, Therese Kelliher, LMP
was with another company when working with Jaime J. at Health and exercise prescriptions Inc.

“Jaime is a GREAT personal trainer. I got measurable results that I had never had before. He was very patient with my abilites and designed the perfect re-hab program that worked. I highly recommend him for any of your fitness goals.” November 11, 2009

Top qualities: Great Results, High Integrity, Creative

Karla Newson,
hired Jaime J. as a Personal Trainer in 2008, and hired Jaime J. more than once

“I will never regreat working with Jaime he was my savior for my health, work with him.”November 11, 2009

Top qualities: Great Results, Personable, High Integrity

Scott Richardson,
hired Jaime J. as a Health in 2008, and hired Jaime J. more than once

“I’ve always felt pretty comfortable working out at the gym, but sometimes it seem than in order to meet my goals I would have to spend hours there! Jaime personalized my workouts so I was able make the most efficient use of my time. Perfect for busy working professionals. He is knowledgeable, keeps you motivated and is very easy to work with.” November 11, 2009

Top qualities: Great Results, Personable, Good Value

Lelani Thomsen,
hired Jaime J. as a Personal Trainer in 2009

“Jaime is a knowledgeable and passionate professional. His depth of experience allows him to tailor fitness and wellness plans to each client. He’s also passionate about growing his business and is dedicated to working hard for his success.” November 11, 2009

Hilary ParkerManaging Editor, NW Business Monthly
was with another company when working with Jaime J. at Health and exercise prescriptions Inc.

“Jaime is absolutely terrific to work with. He took the diagnosis I had from my specialist, combined it with what he observed from my posture and movement, and designed a very specific plan of gentle stretching, strength and cardio to achieve the results I want. He also worked within my budget and continues coaching via electronic means.

I would highly recommend Jaime to anyone who wants to reduce pain and increase their own knowlege of how to cure themselves.” November 10, 2009

Top qualities: Expert, On Time, Creative

Ramona Abbott,
hired Jaime J. as a Personal Trainer in 2009

“Jaime is an excellent trainer and I would highly recommend him to anyone looking to achieve their fitness goals. He is an expert in his field, always looking for creative ways to keep fitness training fun and customized to his client’s needs. Jaime helped me maintain my fitness goals during my year as Mrs. Washington. He is a pleasure to work with, always positive, and encourages 100% effort for great results.” November 10, 2009

Top qualities: Great Results, Personable, Expert

Kristal Grimstead,
hired Jaime J. as a Personal Trainer in 2004

“Having trained with Jaime is kind of like getting on the freeway and knowing you have a 6-cylinder rather than a 4-cylinder engine. You don’t need it ALL the time, but it’s there when you do.” July 6, 2009

Top qualities: Great Results, Personable, Expert

Sandy Keathley,
hired Jaime J. as a Personal Trainer in 2002, and hired Jaime J. more than once

“After just 6 weeks of working with Jaime I noticed a tremendous difference. Post Cesarean and after a history of back and neck problems Jaime helped me to get my body and muscles back in to shape and functioning again. I would recommend him to anyone who wants to get into shape but just doesn’t know how to get started.” April 7, 2009

Top qualities: Great Results, Expert, High Integrity

Mindi Green,
hired Jaime J. as a Personal Trainer in 2009

“Being a trainer or physical therapist must be hard, because those jobs require a combination of disparate skills: certified technical training, a rigorous scientific approach, easy interpersonal skills, a LOT of creativity, and an easy ability to communicate. Jaime has them all. I clicked the “hired Jaime more than once” box even though I haven’t yet, because I plan to do so. He’s worked me harder and better than I have ever done, all the while with a careful eye towards avoiding injury. I cannot recommend him highly enough.” February 23, 2009

Top qualities: Great Results, Personable, Expert

James Garnett,
hired Jaime J. as a Personal Trainer in 2009, and hired Jaime J. more than once

“Jaime helped me immensely with my back and leg problems until the pain diminished. He also gave me exercises that would strengthen certain areas so that the problem would not return. He is very personable and knowledgeable and able to share easily with clients.” February 20, 2009

Top qualities: Great Results, Personable, Expert

Kathy Tate,
hired Jaime J. as a Personal Trainer in 2008

“Jaime is passionate about his client’s health and fitness. His years of experience really show in the advice he offers and the personalized programs he designs. Working with him is also a lot of fun! Which makes for a great combination if you haven’t seen the inside of a weight room or gym for a few decades.” January 21, 2009

Top qualities: Personable, Expert, High Integrity

Eric Cole,
hired Jaime J. as a Personal Trainer in 2009

“I began working with Jaime because I had a pattern of beginning to work out and then injuring myself so I couldn’t keep going and I wanted to break that pattern. Jaime created a program for me that supported my goal and energized and inspired me to continue on my own. I highly recommend Jaime to anyone looking to get started or re-started on an exercise program.

Shan Sparling LMP
Garden Oasis Massage” January 21, 2009

Top qualities: Personable, Expert, Creative

Shan Sparling,
hired Jaime J. as a Personal Trainer in 2008, and hired Jaime J. more than once

“Jaime is delight to work with. I am recovering from an injury/surgery and had some bad experiences with other rehab professionals. Jaime is careful and sensitive and has helped me tremendously. Working with Jaime has given me new goals and a much more positive outlook- particularly as I make progress.” January 20, 2009

Top qualities: Great Results, Personable, Expert

Lauren Heine,
hired Jaime J. as a Personal Trainer in 2008, and hired Jaime J. more than once

“Jaime is a great physical trainer. When I first started seeing him in 2005 I still experienced a lot of pain from spinal stenosis, a condition I had started to deal with in 2003. Other therapists had helped me a great deal, but Jaime was professional enough to NOT begin working with me until I had seen other therapists he recommended and were very helpful in my recovery. Only aftwer they said I was ready for Jaime diod I go back to him, at which point he point me on the right track to full recovery. Since then I have lost about 10% of my weight and gained greater physical strength than I had before my injury. I still work with him and I highly recommend him to anyone who wants to improve their health.” September 17, 2008

Jon ShaughnessyWriter, LAUSD
worked directly with Jaime J. at Health and exercise prescriptions

“Jaime provides expert care in client rehabilitation and fitness programs. He is competent and confident in his approch to the human body. When I refer my clients to Health and Exercise Percriptions I know that they are safe and on the road to better health. Jaime has helped several of my clients with their posture and exercise goals. The results are amazing!” September 11, 2008

Susanna AlongiOwner, Radiant Health Massage
worked with Jaime J. at Health and exercise prescriptions

“Jaime encouraged and motivated to make major health changes. With his customized training and reconditioning, I achieved my personal goals of feeling and looking better along with new found personal strength.” August 21, 2008

Top qualities: Personable, Expert, High Integrity

april jeffries,
hired Jaime J. as a Personal Trainer in 2007

“Jaime is the one who kept me being able to do my work. He has great knowledge about training as well as injury rehab and injury prevention. Jaime has a great sense of humor and is very personable. You will enjoy working with him.” August 19, 2008

Top qualities: Great Results, Personable, Expert

Leif Honstad,
hired Jaime J. as a Personal Trainer in 2005

“I loved working with Jaime because he actually helps you reach your goals of personal fitness. His overall professionalism and demeanor made the experience fun but valuable. And I loved that he helped create a program that I could do on my own, subsequently “graduating” to a personal fitness routine! Awesome.” August 19, 2008

Top qualities: Great Results, Personable, Expert

DreamMaker Bath,
hired Jaime J. as a Personal Trainer in 2007, and hired Jaime J. more than once

“Jaime is a joy to work with as a personal trainer. He is patient, understanding, an expert in his field, has a wonderful sense of humor and play, and gets the job done! I highly recommend working with him to improve your physical condition. He helps you produce results!
Meredith Murray, Realtor
Keller Williams Realty, Bellingham” July 31, 2008

Top qualities: Personable, Expert, High Integrity

Rev. Meredith Ann Murray,
hired Jaime J. as a Personal Trainer in 2007

“I would highly recommend Jaime Hernandez to anyone trying to get in the best shape of their life or to help after an injury. Jaime really knows the body inside and out and has a passion for what he does. I had an injury and went to countless doctors to see why I experienced pain when I ran. I went to Jaime through a recommendation of a friend and was pleased when he took a more holistic approach. Unlike the doctors, Jaime actually listened to what was going on with me as a whole. I was back to running in no time. Not only did he save me money, he saved me time. He is worth every penny!” July 24, 2008

Top qualities: Expert, High Integrity, Creative

Danielle Sekins,
hired Jaime J. as a Personal Trainer in 2008

“As a more mature sedentary individual, I was initially hesitant to meet with a personal trainer. Jaime was absolutely non-judgemental, meeting me at my fitness level and patiently encouraging me to push forward towards better health. I have referred others to Jaime, and will continue to refer business to him in the future.” July 22, 2008

Top qualities: Personable, Expert, High Integrity

Nancy Pace,
hired Jaime J. as a Personal Trainer in 2007

“Jaime is a very possitive trainer that helps you keeep your goals in line at the same time making sure to encourage you along the way. He is always on time. Jaime also has a lot of knowledge to back up all the steps he wants you to take to your heathlier you.” July 22, 2008

Top qualities: Great Results, Personable, Expert

Kari Fenton,
hired Jaime J. as a Personal Trainer in 2008, and hired Jaime J. more than once

“Following open-heart surgery, I needed to ease back into a workout. Jaime took my particular circumstance and created a workout that pushed me without driving me away. He is helping me increase my stamina, lose some of the weight and build tone after months of little activity.
I look forward to continuing my work with Jaime and would recommend him without a second thought. He is kind, committed, knowledgeable and a pleasure to be around. (Even if he does challenge me do a few more push-ups than I think I can!)” July 18, 2008

Top qualities: Personable, Expert, High Integrity

Drew Graham,
hired Jaime J. as a Personal Trainer in 2008

“I hired Jaime to train me for a period of 4 months. During that time Jaime designed a unique work program that would maximize my training to my specific goal. Jaime took great care in making sure I performed my routines correctly to prevent injury and maximize my muscle performance. During the period I trained I was able to acheive my goals plus more. To this day I still rely on Jaime for all my training needs and questions. For any health and exercise needs I truly recommend Jaime and his company.” July 18, 2008

Michael BelisleLO, CityView Mortgage
worked with Jaime J. at Health and exercise prescriptions

“Working with Jaime Hernandez is like working with a wise man, a physician, a fitness trainer, a dietician, an athlete, an intuitive, and a trusted friend-all wrapped into one. Using a holistic approach, Jaime draws from a variety of disciplines including mind body medicine, naturopathic medicine, strength and conditioning, and rehabilitation and injury prevention. He takes the time to educate and communicates in a way that supports need identification. Jaime’s recommendations for reducing stress, creating and maintaining a healthy diet and maintaining realistic fitness goals while supporting recovery, or overall fitness, and creating a stronger self leave you feeling empowered to change your life.” June 6, 2008

Top qualities: Great Results, Personable, Expert

Desirae Hill,
hired Jaime J. as a Personal Trainer in 2006, and hired Jaime J. more than once

“I thoroughly enjoyed training with Jaime. He helped me define, tone, and understand what each exercise does for my muscles. Jaime held me accountable to my program, continually encouraged me to push beyond my comfort zone, taught me about muscles and nutrition, opened my eyes to the Schwartzbein Principle, and gave me a program I can continue to use anywhere.” June 5, 2008

Top qualities: Great Results, Personable, High Integrity

Jodie Beatty,
hired Jaime J. as a Personal Trainer in 2007

“I saw more results working out with Jaime for only six months than I every have with any other type of exercise. I’ve continued training with him once a week to maintain what I achieved. Additionally he makes working out FUN, which for me is a miracle! I highly recommend Jaime and Health and exercise prescriptions to anyone!” June 5, 2008

Top qualities: Great Results, Personable, Expert

Peter James,
hired Jaime J. as a Personal Trainer in 2005, and hired Jaime J. more than once


Sandy Petersons three month adventure too good health at health and exercise prescriptions.

Hired Jaime J. as a Personal Trainer in 2005, and hired Jaime J. more than once.
Here is the written journey of a client at Health and exercise prescriptions.

Sandy’ thoughts: week one
I have had some thoughts on what you think and healing. It has occurred to me recently that, if it’s true that our thoughts impact our health at a cellular level, then what’s happening to my cells when I get frustrated by what I perceive as setbacks brought on by an injury or by limited flexibility or endurance? What message are those frustrated thoughts sending to my body?

What I’ve come to realize over the past few weeks is that those negative thoughts and feelings probably impact my body in much the same way that negative words can impact other people, only on a microcosmic level.

I remember the experiments measuring the impact of thoughts on droplets of water (as seen in the documentary “What the Bleep?”) and consider that our bodies are largely made up of water and I am compelled now to pay attention to how I think about my body. It may sound corny, but I’ve been apologizing to my body lately (“I’m sorry knee; try to relax and I’ll see what I can do to help you feel better.”) Seriously! Sometimes it works instantaneously! A little gratitude goes a long way too, and I am very grateful for every inch of this body that just keeps on keeping on. I think it deserves the best that I have to give, “I” being the consciousness, the mind, and the thinker of thoughts that resides within.

Sandy’s thoughts: week two
This is my second week after signing up for 3 more months of training with Jaime. I’m ready to move to the next level of core strengthening and I feel proud of myself for getting here. At the end of our most recent session, I was back in my street clothes, just meandering around the room, while he wrote up my “prescription” for home exercises. We were chatting when he looked up and I noticed that he was staring at my belly area with a look of something like disbelief on his face. Like many women, I’m pretty self conscious about my belly so I assumed that he was thinking about how many more crunches he needed to add to my workout! But, instead, his expression turned to a smile and he made a comment about the alignment of my hips. I looked in the mirror and saw for myself: the arch of my low back had decreased, my hips were no longer rotated so far forward, and my butt and belly were now aligned in a more neutral position without any effort on my part to change my posture. It looked great! And that made me smile too.

Sandy’s thoughts: week four
Approximately one month ago, I was routinely applying moisture to my legs when I felt something in my thighs that I had forgotten were there. Muscles!! There was definitely a much firmer feel to the tissue underneath the outer layers of skin. I smiled an amazed smile and addressed them with “hello muscles!” It’s a little embarrassing to admit this, but, despite the fact that I do get out and hike and can manage moderate hikes, (and I love to get out and dance for a couple of hours at a time) I had not really been working my quads on a regular basis. We really hadn’t even started to focus on legs in my training sessions, other than the time I spend each week on the recumbent bike. In fact, my love/hate relationship with that piece of equipment has now turned into a love/love relationship! We recently started to focus on legs and I’m really excited to be able to see even bigger changes.

P.S. I also recently was holding a cup of coffee in my left hand and reached over to scratch my upper arm and was amazed once again at what I felt! More muscle!

Sandy’s thoughts: week six
Throughout much of my adult life, I have participated in meditation groups or received massage, acupuncture or similar treatments, all of which have required that I was able to lie on my back for an extended period of time. The curvature of my lumbar spine has always made this a pretty uncomfortable position for me and so I have needed bolsters, pillows, anything to support my knees and keep my spine in a more neutral position. This past week, as I was preparing to lie on my back for a deep relaxation within a group that I attend regularly, I looked around the room and noticed everyone lying flat on their backs, legs straight out, appearing to be quite comfortable. It occurred to me that, since I’ve been working with Jaime, my back muscles have become elongated and my hips no longer rotate forward when I’m standing and that, maybe why, I would be able to lie flat on the floor as well. I took the pillow out from under my knees and stretched out my legs, waiting, waiting, stretching, settling….it was amazing! I lay flat on my back on the floor for 20-30 minutes with no pain or discomfort! I was really proud of my body for accomplishing this small task!

Sandy’s thoughts: week eight
This is where I am today:
1. My core is stronger and it is evident in my posture and in the stability of my low back.
2. I am more flexible and my balance has improved.
3. I am able to do physical work with less effort and without hurting myself.
4. I am working more and more comfortably at my target heart rate

Sandy’s thoughts: week nine
Over the past week I have lost a job and found a puppy companion. I’ve been thinking about how to tie these events to my experiences working out with HEP and I realized a couple of things. First of all, the puppy keeps me moving—constantly! We both need a couple of daily walks, she to disperse some energy in healthy, non-destructive ways and me, for the cardio. The other thing I’ve realized is how much better I am able to deal with stress when I’m taking good care of my body. I feel stronger, more flexible, more energetic and better able to focus because of my workouts and improved nutrition. I see the end of the job as an opportunity to begin to do work that I feel excited about and have decided to make a career change. All of the health improving benefits that I’ve gained so far has improved my confidence in myself, giving me the energy I need to do, what I need to do to make a career change happen.

Sandy’s thoughts: week ten
I recently went to dinner with a friend and as I was sitting and talking to him, arms crossed with each hand on the opposite bicep, I noticed something different. I could feel even more muscles! I sat quietly palpating and flexing, checking it out while trying not to be too obvious. This was really cool! I’ve always had what I considered to be wimpy arms that fatigued trying to beat cookie dough with a wooden spoon, that couldn’t hold anything over my head for more than several seconds and that certainly could not complete a pull-up. It’s also very motivating! After a certain age, most women lose tone in their upper arms and the flesh hangs and sways when we wave good-bye or hold our arms up and shake them for any reason. I’m not saying that mine don’t still have some jiggle on the underside but I’m really proud of the shape they are in and very motivated to keep them that way. I’ve been going around flexing and asking people to feel my muscles like a four year old boy in a Superman cape but, I suppose I’ll eventually just adapt to this new phenomenon and stop showing off! To experience a true health transformation workout at Health and exercise prescription.

Sandy’s thoughts: week twelve
I’m on my own now. I have a membership at the YMCA and, with Jaime’s help, have learned to use the weight machines and do my workout routine solo. It’s really great to have the confidence to go into a gym full of seemingly expert men and women and do my “thing” right in front of them! (I’m sure you all know exactly what I mean—it can feel intimidating to workout in public!) So, after three months of working with Health and Exercise Prescriptions I can say the following: I am visibly in better condition, with improved posture due to increased core strength. My arms, shoulders, back and legs are stronger and it’s so cool to be able to feel that power when I use them. Strengthening my core and my overall body has helped me be able to use better body mechanics so that I’m not always throwing out my low back. I haven’t weighed myself in a long time because I don’t worry as much about my weight as I do the way that my clothes fit and my body feels and looks. I also pay closer attention to what and when I eat and am more careful to balance the protein, carbs and healthy fat in my meals. It’s been a great experience and I strongly recommend that anyone who want to get in shape, especially if you are healing from an injury or have a physical issue that requires modifications to a workout routine, get in touch with Jaime

Jaime and I have been working together for several months meeting twice each week for one hour sessions. Although Jaime is a young man, I have found him from the beginning of our classes together to be very knowledgeable of the health and strength needs of an older person such as my self. He has been pleasant to work with and has set up a program for me whereby I am able to gain physical strength and self-confidence in order to live and enjoy a healthy senior lifestyle. I look forward to our classes and appreciate Jaime’s respect for me as well as his insisting I work muscles that often say no,no,no,!

“I appreciate the professionalism Jaime shows during our “work-out” sessions, yet he is always personable even when insisting I “do another 10”. Since working with Jaime I truly do feel like I have attained much more “fitness” than when I first started. We laugh about my using the ‘baby” 1lb weights, but again, Jaime has me using machines and exercises that are right for a person in my age bracket and state of physical health. I feel better physically and mentally since joining the club, and recommend it to all my “couch potato” friends whenever possible.”

Ruth Sontag

To Whom It May Concern:
“This letter is being written as a citation of Jaime Hernandez interpersonal skills, professional demeanor and overall success as a personal trainer. To be specific, my experience and continued conversations and training with Jaime have earned him my recommendation as a results-oriented fitness professional.

I serendipitously was in an appointment for a consultation. During my meeting with Jaime, my fitness goals were articulated. Although I believed my gain of 10 pounds of lean muscle mass a lofty goal, Jaime assured me my objective could be achieved with proper exercise and diet.
Consequently, I enrolled with Jaime and subscribed to his program. Within eight weeks, I gained 16 pounds of lean muscle mass and increased my strength substantially.

Jaime’s expertise in personal fitness is complemented by his friendly and professional manner. Jaime is an effective coach and instructor in personal fitness, providing his clients both inspiration and enthusiasm.”

Health and exercise prescriptions Inc.

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East Meets West

It often baffles me when I speak with people about their health.  It’s quite common for people to tell me how healthy they are when in fact they are a total mess.  It appears the discrepancy lies within the consensual definition of the word “Health”.  By far, most of my patient’s believe they are healthy when their western medications control their symptoms, or when they lack a clear western medical diagnosis.  This is in no way a reflection of health by Chinese medical standards, so I thought I would write today to clear up the confusion.

In order to comprehend the difference, one needs to understand that Chinese medicine by design is preventative medicine.  Historically one would pay their doctor to keep them well and would not pay them if they fell ill.  Can you imagine our society today if this were still the standard for health care?!!?!  This means that if a Chinese medical doctor wanted to eat, they had to be extremely good at diagnosing problems before they actually manifested and became significant.

What we find today is the polar opposite.  My patients don’t find their way to my clinic until after they already have a western diagnosis.  We have been duped into thinking that it is alright to feel crummy.  We believe it is a part of the aging process.  We think it is normal because most of the people we know suffer from the same problems.  We are in denial that our health is deteriorating at an unacceptable rate.  We have accepted our poor health because no health care practitioner has been able to treat the condition successfully and we have been told that we will just have to live with it.  Let me be the one to tell you – WAKE UP!  You do not have to continue down the path you are on.  It is fully within your abilities to take control of your health.  You can be proactive and make dietary and lifestyle changes to be significantly more healthy.  You do not have to suffer from a western medical diagnosis to benefit from Chinese medicine.  You do not have to be “sick” to feel better.

Chinese medicine views health in a radically different way than western medicine.  Optimal health means that you sleep well at night- you fall asleep easily, you don’t wake up, and when you arise in the morning you are well rested, energized, and ready for your day;  you have excellent digestion – your appetite is neither excessive or poor, when you eat you don’t have belching/gas/indigestion/acid reflux/heartburn, you have regular bowel movements everyday and they should be easy and well-formed without blood/mucus/undigested food;  you are emotionally balanced – you don’t suffer from too much anger/irritability/frustration/anxiety/sadness/fear, you adapt to stress well and are rooted, centered, and balanced; and you are not suffering from pain anywhere at anytime, in any part of your body; and the list keeps going on and on.  If you can read this and confidently say that have optimal health than congratulations – your one of the very few out there and whatever you are doing, keep doing it.  If you read this and see yourself in the description, then I invite you to contact my clinic for a complimentary 15 minute consultation.  I would be more than happy to talk to you about your specific health concerns and how I might be able to help you.

Yours in health,

Benjamin Chang, DTCM, ADS, L.Ac.

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About Talk show Host Jaime Hernandez and Benjamin Chang

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Complementary care centers and practitioners

“Exponentially better health care”

Jaime Hernandez

Health and Exercise Prescriptions

Personal health coach Jaime J. Hernandez is the founder of Health and Exercise Prescriptions and complementary care centers and practitioners. Jaime (pronounced hi-may) has been in the health industry for ten years, and has seen many different approaches to health and fitness. His personal philosophy is that we should treat the body as a whole. All body systems are integrated and communicate on some level to keep them in a state of homeostasis or balance.

He began his journey into the health industry by working at Twenty-Four Hour Fitness in Spokane, Washington, where he acquired a personal training certification (APEX) and later a certification in personal training with nutritional planning.

Jaime has three other certifications; The International Fitness Professional Association certification (IFPA) and National Strength and Conditioning Association certification ( NSCA-CPT ).His most current certification is The Medical Exercise Specialist (MES)by the American Academy of Fitness Post Rehab Professionals. Post rehab is the development and implementation of fitness programs that will enhance functional capabilities for those who have special conditions or previous injuries.

Jaime also worked at the Bellingham Back and Neck Clinic for two and a half years as a physical therapist aide. It has been valuable for him to have the influence and perspective of both approaches(D.C./P.T.) to musculoskeletal manipulation.

Jaime has worked with hundreds of people, ranging from the ages of 9 to 82, with a variety of health issues. His goal is to help the people of this community take charge of their health with education and proper instruction, to tailor a health promotion program that is clear and complete. This enables the individual to experience a true health transformation.

Benjamin Chang

Chang’s Chinese Medicine Wellness Center

Chang’s Apothecary started a small retail herb store and acupuncture clinic in Bellingham, Washington.  I opened the shop in 2002 after realizing that there was no local source for our community’s Chinese Herbal needs. Although there were many Chinese Medicine practitioners in the area, there was no traditional herb shop where one could just browse or speak with a qualified professional without an appointment or treatment fee.  Since that time we have grown into a busy Chinese Medicine clinic and recently incorporated under the name Chang’s Chinese Medicine Wellness Center, P.S.

I was introduced to the world of Chinese Medicine at an early age by my father, Hui Chong Chang, MSAOM, L.Ac., MD.  I can recall the strange smell of raw herbs in my father’s study, along with his many books, models, and diagrams related to Chinese Medicine.  For many years this practice was very mysterious to me and I had no real interest in learning what it was all about.  To me it just was some eccentric thing my dad practiced and that was about all I cared to know.

Fortunately, after obtaining my Bachelor’s Degree from Western Washington University, Chinese Medicine found me.  I say “found me” because I certainly wasn’t looking for it; my life’s path just seemed to guide me in that direction.  It was so strange to suddenly realize that all of my many lifelong interests seemed to fit so perfectly with Chinese Medicine and that it had been right under my nose for so long!

I soon began studying with my father, sitting in on his treatments, making his patient’s prescriptions and thus Chang’s Apothecary was born.  I later pursued a formal education at Shang Hai Traditional Chinese Medicine College of British Columbia and after completing an accelerated program, I obtained a “Doctor of Traditional Chinese Medicine” in 2005.

Some of my teachers have included my father – Hui Chong Chang, MSAOM, L.Ac., MD; Richard Teh-Fu Tan, L.Ac., OMD, Jimmy Wei-Yen Chang, L.Ac., Sharon Weizenbaum, L.Ac., Sky Liu, BS, Ph.D., NMD, DTCM; Bill Tang, BS, DTCM; Namsup Jo, MBA, DTCM; Bill Hardman, DTCM; Les Moncrieff, Acupuncture Detox Specialist, DTCM; Art Baner, LMP, Certified Yang Style Instructor; Shu Shung-Teng, Master Herbalist, DTCM; David Song, Tui Na Specialist, DTCM.

Chinese Medicine is such a beautiful art as it engenders so many different disciplines to create a complete system of health and healing.  It is dear passion of mine and I am honored to share it with you.


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