Winter’s Body Positive Yoga with Misia Denéa

The wait is over! We are proud to announce that Misia Denéa, instructor to our Body Positive Yoga workshops is now teaching three months of Body Positive Yoga will be launching Sunday 5:30-6:30pm (former students take note of the time change!). Each month she will be focusing on a particular theme ranging from hip and shoulder openers, core and spinal awareness to ringing in the new year with some exciting inversions.

This class promotes , soft , round bodies, that wear a pant/dress size 10-24 or larger


November awareness of the core & Spinal column – 11/1, 11/15, 11/29 (no class 11/8)

The core or mid-line of the body is where your pull of gravity exists.

You do not need washboard abs to develop core strength, however the more you activate the core the more you can prevent low back pin. The spine supports the torso so we will look t how twisting/revolving poses lengthen ( from many hours of sitting) the spine and massage the abdominal organs.

December Inversions – 12/6, 12/20, 12/27 (no class 12/13)

We will explore how turning your world upside down is scary but provides new perspective. Inversions also are beneficial for hormone balance, sending more oxygenated blood to the heart & brain and also good for thyroid health and much more!


If you have an unlimited fitness membership with us, this series is included in your program and you too are invited to join in on the fun!


Only $60 for this two month series, plus you get a complementary fitness pass to enjoy one of our regularly scheduled fitness sessions each week!
Full Yoga Series


Misia Denéa is a 500-hour certified Yoga instructor ( 200- Hour Dhyana Yoga Philadelphia, PA & 300-hour Embrace Yoga Washington D.C.) has a B.F.A in Dance from Temple University’s Esther Boyer College of Music and Dance, and also graduated from The Institute for Integrative Nutrition ,the Raw Food Institute and East Bay Meditation Center’s Year Long Practice in Transformative Action and has recently enrolled in Fall 2015 URBAN PERMACULTURE INSTITUTE. SAN FRANCISCO BAY AREA ‘s Permaculture Design Course.
She is the owner/founder of Hatha Holistic Integrative Wellness. Her mission is to Coach, Heal, and Transform those who want to shift their relationship to themselves and cultivate holistic habits to feel vibrant, and liberated with yoga, meditation, and mindful eating.

Since 2008 she has lead yoga trainings, dance workshops and retreats at yoga studios, Universities & Colleges, throughout the US and in the Caribbean/Latin America.

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Get that Oakland Booty – 14 Days Workout Plan

You know you want to drop it low! Join us for 2 weeks of booty building and get that butt looking great!


+ unlimited small group training sessions
+ take-home booty building guide
+ nutrition cheat sheet
+ stretch protocol
+ individual recommendations for maximum results
+ membership in private FB group
+ access to expert coaches via text and email

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JKD / Kali Program Starting in October

Condition Your Body and Mind. Empower yourself, build confidence and learn how to defend yourself. Martial Arts teach Courage, Strength, Discipline, Will and Heart.

In a combination of empty hand and weapons training you will develop agility, balance, coordination, speed, faster reflexes, and response time that support both defensive and offensive fighting skills. Training will consist of learning how to fight with weapons or empty hands interchangeably and the ability to turn ordinary everyday items into improvised weapons when in danger for practical self-defense. With the JKD Concepts the student will learn the concept of interception, control, trapping, forward and angular pressure, and adaptation to the constant changes.

Defend Yourself


Kali Escrima Stick(s), Knife, Karambit, Boxing Gloves, MMA Gloves


Sifu Sharon Sanghera-Sidhu is a black belt JKD/Kali practitioner and instructor under Sifu Scott Ferreira. As a weapons based martial artist, she prefers to work with bladed or edged weapons. Her passion is in Southeast Asian Martial Arts, highly effective fighting systems ranging from the devastating simplicity to esoteric elegance. Her foundation consist of JKD, Kali, Silat, Boxing, Muay Thai Kickboxing, Rapid Assault Tactics (R.A.T), Kinamutai, and Qi Gong.

Sifu Sharon’s Street Self Defense and Weapon Based Training (JKD/Kali) programs help one to learn self-preservation, defensive strategies, tactics and techniques. She is certified in various tactical defensive certifications such as Close Quarter Combat, Security Intelligence, Advanced Tactical FireArms, Tear Gas/Pepper Spray Chemical Agents and Taser M26-X26 Electronic Control Device. Sifu Sharon is the founder of JKD Kali and CoFounder of and also known as Women’s Self Preservation. She used to compete in various co-ed knife tournaments and has won various trophies and awards.

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Memberships & More


This class is a great entry point for anyone interested in getting a first hand glimpse into Brazilian Jiu Jitsu and the grappling arts.

The “Gentle Art”, learn how to move fluidly on the ground or standing up and develop a set of skills that will both strength your body and keep you safe. Also known as B.J.J., this grappling art focuses on using leverage and technique over power and strength. In this four part series, learn some of the basics of how to defend yourself and sharpen your competitive chops with chokes, joint locks and positional control by merely clamping down your opponents body with controlled pressure.


4 Week Series
Starting October 2nd-23rd
6-7pm – Fridays

Instructor: Jeremy Adkins

The head instructor and kid’s class instructor at Machine Works Jiu Jitsu in Oakland, CA is Jeremy Adkins, a black belt under Eduardo Rocha(4th degree black belt under Royler Gracie), who has been studying the art of Brazilian Jiu Jitsu since 2004. He began teaching classes as a blue belt and has experience teaching to all belt levels. He has experience both coaching and competing at most of the top Brazilian Jiu Jitsu tournaments.
No uniform or experience necessary. Although we recommend well fitting clothing as to not get stuck or tangled in attire. Please keep all nails short and clean.

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Announcing the USA Wrestling Club “OAKLAND MAT RATS “

S tarting September 20th, Sunday 1-3pm FOUR Elements Fitness is proud to announce every 1st & 3rd Sunday of the Month


The Oakland Mat Rats is a wrestling club for both teen and adult grapplers to expand their knowledge of wrestling. The club is led by Kelly Kusumoto, a 2008 women’s state champion with 4-5 years of competitive wrestling experience, and has wrestled at the high school and college level. While wrestling is her main passion, her interest in grappling has extended into other areas such as Brazilian Jiu-Jitsu and CAMBO. Over time it became clear that having a strong foundation in wrestling has helped her learn and adapt to other styles. Oakland Mat Rats is affiliated with the Four Elements Gym to help all grapplers (from any background) to strengthen their game by improving their ability to wrestle.

REQUIRED: USA Wrestling Membership prior to attending

You can sign up for our membership here MONTHLY $30 or ANNUAL $240 once your USA Wrestling Membership is complete.
10429495_10101366241123748_2758176850252196469_nPhoto by Jena Lynne Sapinoso


Semi Private Personal Training Sessions

Semi-Private Personal Training Sessions
4 Weeks for $400

Tuesday/Thursday mornings 6AM & 7AM

With Jeff Bott

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+ Tailored to all levels.
+ Expert coaches
+ Small group personal training, 4 people max
+ Initial movement evaluation and bi-weekly progress checks
+ Flexibility / mobility evaluation and individual protocols for progress
+ 2 x weekly training sessions
+ Nutrition consultation
+ Recipes and shopping list
+ Meal plan
+ Membership in closed FB group exclusive to semi-private members
+ Access to individualized metrics so you can see exactly where you are improving
+ Access to weekly helpful tips newsletter designed specifically for members of this program.

*Original members please contact us if interested in attending.

Jeff’s Private Personal Training Package
3 Sessions + 1 Consult for $225

If you are looking for a more one-on-one dedicated training experience or looking to overcome a personal plateau, you can’t find a better introductory deal than Jeff’s Introduction to Personal Training Package.

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+3 x 50 min personal training
+1 30 min nutrition consult
+1 workout take home program – good for 4 weeks
Only $225!

Here’s a little more about Jeff Bott…

“If I had written out exactly what I was looking for in a new trainer to join the Four Elements team, Jeff Bott would have exceeded my expectations!”- Ryan Rockland

A message from Jeff:

“Hello, my name is Jeff Bott. I have had a lifelong passion for fitness and have studied martial arts for over twenty years. In addition to working in traditional gym environments, I have also had the opportunity to work under a number of talented physical therapists, which has given me strong experience in corrective exercise and injury prevention. One of my unique strengths as a trainer is that I have experience training people from many different walks of life with different ability levels, including seniors, women, LGBTQ folks, and competitive athletes. I have a passion for empowering people to meet their fitness goals and believe that good nutrition, rest, and stress reduction are integral parts of health and wellness. I am eager to partner with you on your journey to optimum health.”

21 Days Later Program

With just a few clicks of your finger, you will soon find a change starts to take over your body. Join our 21 Days Later Program starting the first week of September and catch the fitness bug.

You get $257 value worth of programming for ONLY $79!

+ up to 3 sessions / week (8-10 weekly sessions to choose from with more otw!)
+ Movement evaluation and corrective guidelines within first week of program
+ Indoor / outdoor group exercise sessions
+ Innovative program design to yield maximum results
+ Private nutrition consult (half hour)
+ Grocery shopping list
+ Meal plan for duration of program
+ Access to closed FB group for motivation and accountability
+ Access to your coaches via txt / email / phone throughout your 21 days


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NEW: Body Positive Yoga 202 Workshop with Misia Denéa


EMBODIED: a plus size yoga practice

Sunday, August 16th – September 6th, 5:00 pm – 6:00 pm

by Misia Denéa
Must pre-enrollSPACE IS LIMITED

This is just a small notch above BODY POSITIVE YOGA 101.

We will dive deeper into learning how the foundation of the Sun Salutation will prepare larger bodies for inversions & arm balances. We will use props to facilitate modifications for larger bodies.

If you missed the 101 series feel free to join us, The instructor will modify poses for newcomers and those who are returning to 202.

This class promotes , soft , round bodies, that wear a pant/dress size 10-24 or larger


Instructor: Founder/Owner Hatha Holistic Integrative Wellness Misia Denéa is a holistic entrepreneur with over a decade of experience leading wellness programs and also working administratively using web based marketing, social media management , fundraising and development to lead Corporate Wellness Sessions as well as designing Wellness Programs for small groups and individuals.

Equipment: Please bring a Yoga mat if you have one.

Cost: $150 regular, $45 drop-ins


August Champion Challenge

FEF-GFTU-5047It’s amazing to live and work be in the Bay Area with such savvy and knowledgeable people and have the opportunity to write fitness programming. Over the past year, I have written a TON of training program design for various organizations I’m involved with.

Whenever I work with a group, I have the privilege of watching their progress over time, My goal is to think through each member’s desired physical response AND the mental/emotional/philosophical lens of the group as a whole.

You know that old training adage “form follows function”? What do you want to be fit to do, exactly? Is your fitness goal the same as how you think your body should look? At this stage, for myself, I give that an emphatic YES, and it has nothing to do with a number on a scale.

Athletic human movement is beautiful and doesn’t have to fit into any particular societally approved box. It’s about you feeling fully embodied at your current life stage. It’s about dropping into the flow state and becoming absorbed in the activity. It’s about becoming more powerful and more confident in every part of your life.

I love that the Four Elements Fitness community thinks for themselves…that the overarching attitude is a love of movement, play, developing applicable strength and real world functionality. When I write your program design, I’m focused on ensuring you lift heavy and you can get off the ground fast. I want you all to have awesome strength-to-size ratios and be able to see your own conditioning progress in practical ways. Thank you for being valuable members of our community.

I am very excited about the next stages of programming. We will be initiating monthly member check-ins and bringing on new coaches. Our selection process driven by what I know to be your needs and even though I will no longer be there in the weekday mornings, you can expect excellent programming.

Let the August Champion Challenge Begin!

How about a little friendly competition?

  • Whoever completes 20 workouts, 10 of which must be at FEF
  • achieves 3 personal bests (in any movement category)
  • wins a gift bag and a free training session with me.
  • You will need to be active on the our facebook page and log / post that you completed your workout and what number it was.

I hope you’re having as much fun in this process as I am!


Head trainer and cofounder C. Ryan Rockland has a Masters in Sport Management and. With a decade of experience in strength training, cardiovascular conditioning, weight loss, muscle imbalance correction, and sport event preparation. Ryan can help you get conditioned for whatever battles life presents. As a competitive athlete, Brazilian Jiu Jitsu fighter, and certified physical trainer through the NSCA (CSCS) and NPTI, Coach Rockland crafts professional training systems with a holistic approach that are a whole lot of fun.

Ryan is the Fitness Program Director, teaches GTFU on Saturday mornings at 9am and has a special summer training package…
New clients, you can now book a three session private package with Ryan which also includes a nutrition consult and one take home training program:
+3 x 50 min personal training
+1 30 min nutrition consult
+ workout take home program – basically good for 4 weeks

Only $275!

For more info, email Ryan Rockland

BJJ Seminar: Black Belt Hall of Fame Inductee Lana Stefanac

W orld-renowned Brazilian Jiu Jitsu Black Belt, undefeated from white to black, 5x World Champion, 5X Pan Am Champion, 3 MMA Title Belts, Undefeated from White to Black Belt
and Black Belt Hall of Fame Inductee Lana Stefanac will be holding a workshop in August at Four Elements Fitness.

Back by popular demand, world renowned black belt, Lana Stefanac semi-private seminar! Lana will be featuring guard attacks and transitional attacks and much more!
Space is extremely limited, and spots can only be reserved with advanced payment.
Date: Sunday 8/16
Time: 1-4 pm

Lana Stefanac BJJ Seminar

Sundays, August 16th, 1:00 pm – 4:00 pm
by Lana Stefanac
Enroll Now!

Cost: $55 early bird before 8/9, $60 regular online, $70 at the door.