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Dec 26 2016

For People In Santa Fe: The Amazing Benefits of Keeping Fit!

Ekemba Sooh | December 26, 2016

Eight trusted benefits of keeping fit, even at old age

Keeping fit is a great way to stay healthy. Exercising on a regular basis has countless positive effects on the body and the mind. A study done on 25,000 volunteers has shown that physical exercising is more important to health than just losing weight. Overweight people who are fit have lower chances of developing heart problems, diabetes, or osteoporosis. Who can practice fitness? Is fitness for you? The good news is that anybody, regardless of age, can benefit from fitness. Fitness exercises range from developing flexibility to building up strength and losing extra pounds.

Keep a healthier heart – Fitness makes the heart work faster and it helps increase and strengthen the muscle of the heart.
Develop stronger muscles and bones – Fitness exercises that work the muscles, such as weight lifting, develop the muscles and increase bone density. This translates into a body that is more resistant to fractures and injuries. People over 40, who have higher risks of developing osteoporosis and arthritis, can maintain a younger body for a longer time through fitness.
Helps in weight loss – Fitness burns calories and reduces body fat. If you exercise on a regular basis, you will not only burn calories while you’re at the gym, but you will also burn calories while you’re resting. If you join fitness with a healthy diet, you will have a fit and excellent looking body.
Helps in stress reduction – You have outnumbered stress factors in your life, stress is very dangerous to your health, and it can give you a general state of crankiness and anxiety. Exercising relieves stress and triggers the secretion of endorphins in the body. Endorphins, also called “the happiness hormone” create a state of relaxation. There is something called “a runner’s high”. This basically means that people feel happier after exercising.
A more restful sleep – Stress and health problems sometime cause insomnia and other sleep disturbances. Fitness will give you a deep and restful sleep, which is important for the body to be able to recover and function normally.
Increased ability to focus – Research shows that people who exercise think faster and clearer. Fitness does not only do wonders for the body, but it also benefits the mind, through improving circulation in the brain and taking away the stress that sometimes clouds our judgment.

Long-term benefits of fitness:

Reduced blood pressure – High blood pressure can lead to strokes and heart attacks. Heart problems are the leading cause of death in the world. Fitness means a stronger heart, which pumps blood more efficiently through the body and the force put on the arteries decreases. Regular exercising is one of the drug-free methods to treat hypertension.
Improved posture – Fitness helps maintain a strong backbone with a healthy posture. It helps with back problems and back pain that are often associated with a sedentary life.

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Dec 05 2016

Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe- Janette

Being in this field it is impossible to not get attached to the people you work with. Some of my greatest joys are to get to know each person personally and to hear the amazing stories that come from their mouths. It is an amazing treat. And when you are able to help them it is an extra special bonus knowing where they have come from and what they had to go through to get there. Janette extremely epitomizes this process. I have a real place in my heart for who she is and what she had to go through to get where she is now. Even though it completely makes sense to me that she could do it through the SolCore Fitness program, her journey is truly inspiring to me.

Janette is approximately my age, 40-ish, but she came to us with the body and spine of a 90 year-old. She was in constant semi-debilitating pain. The only thing that kept her going was a sense of duty to her family and hope that she could get out of this situation.

This situation was one to where she had gone from a thriving young woman with a husband and two kids to a woman that was just trying to get through her day. Her sole goal each day was to not get in any more pain and make it back home, to where she promptly collapsed not able to interact with her family. She sought help form chiros, massage therapists and PT’s but the pain in her back and neck was getting worse. It got so bad she was not even able to give her daughters a bath because she couldn’t reach over the tub.

To make matters worse she couldn’t use pain meds, and she knew that all the doctors wanted to do was to fuse her spine. Luckily, she found a DOM that was able to subside her pain somewhat and she reached out to us to “put her back together.” When I talked to her before starting, I told her that what she had wasn’t that difficult to fix, it just wouldn’t feel that great doing it and would take awhile.

Being the focused person that she is, she committed herself to try it for six months. My main direction to her was to go slow.

Let me tell you how committed Janette is. On her initial session when she did the wall stretch she was brought to tears because of the tissue being pulled back into place.

You see when tissue heals after an injury without it being put back into place properly it heals “out of order.” So when you start correcting, it doesn’t feel so nice.

This pain happened to her whenever she did a class or while she did her stretching homework at home, but she persisted. At one point her husband asked her why she kept going back and she said, “Because this has to work.”

I can’t tell you how many times I walked over to her during a class and saw her struggling just to stay in the posture on the verge. But I am glad that she kept with it because she now has pretty much no pain, has gotten back into lifting and running but more importantly she is a participant in her family’s life again.

It is my absolute pleasure to introduce Janette as the December Member of the Month.

1) What made you decide you wanted/needed to start a program?

I was sick and tired of being in so much pain and I had to try one more time to get rid of it. I knew that there had to be a way out of it. Your program spoke to me and I dove in.

2) What did you do before?

I used to workout a ton. Lifting weights, running and just being active. I go to an acupuncturist and I was seeing a PT before this but was given up on and told there was nothing that could be done.

3) What results have you achieved since starting your program that you are proud of?

My pain has gone from unbearable to almost gone and I am now able to be present in my family’s life. I can play with my kids. I can workout again. I feel like myself again.

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I love lifting weights! It feels so good to be able to move like that again. The lower to mid thoracic ELDOA’s are murder for me. I know that they are exactly what I need, but they are tough.

5) What are some challenges or goals you are currently working on?

I would like to continue to be able to keep correcting my posture and to lose the 10-20 lbs I put on when I couldn’t move.

6) What do you like best about our program/ having a trainer?

That it works! I love the personal attention. The way the program is put together and is taught just makes sense.

7) What advice would you give to the other SolCore Fitness members?

Keep going! You have got to take it one class at a time and do what you can. When you don’t feel like going…go anyway! Do your homework. Even a little bit is going to dramatically help you.

8) What would you say to someone on the fence about joining our program?

Do it! But if you do give yourself some time to work it. You should be in it for a minimum of three months to even start to feel where it is going. If this program can work for me it can work for anybody.

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Nov 14 2016

Superfoods: Which Are the Most Super, Santa Fe?

You see them in every health magazine and hear “healthy” people talking about how many of them they eat…

But what’s the real story on these so-called superfoods? And are they really “super”?

There isn’t an agreed-upon definition of the term “superfood”, but it’s generally accepted that a superfood is any food that contains high levels of vitamins and minerals that your body needs.

But do they really live up to the hype? Or is this just another fad diet?

There are a lot of overrated superfoods, but there are some that you should definitely be aware of.

Here are 9 that you should make a part of your diet.

Acai

Acai (pronounced ah- SIGH-EE) is a fruit from South America and contains high levels of antioxidants, which help fight cancer and heart disease.

You’ll have a hard time finding fresh acai, so look for juices or powders that you can add to yogurt to give it a health boost.

You can also find them as frozen tablets which are perfect to blend into smoothies.

Goji Berries

This small red berry from Tibet is packed with Vitamin C and gives your immune system a huge boost.

They’ve also been used as a treatment for visual problems and poor circulation.

You’re most likely to find them in a powder form or dried (think red raisins).

Kefir

Originating in Russia, kefir is a drink that looks a lot like milk, but tastes like yogurt.

It’s full of probiotics that can aid in digestive health and support a healthy immune system.

Look for this at your local health food store or you can make your own by simply adding kefir grains to regular milk.

Hemp Seeds

It’s not what you think.

Hemp seeds, though related to marijuana, have none of the same side effects.

High in protein and amino acids, hemp seeds are the perfect addition to any meal.

They also provide good amounts of omega-6 and omega-3 fatty acids, magnesium, and potassium.

Chia Seeds

You can use these for more than just covering fake pets with green fur.

Chia seeds are packed with protein, omega-3 fatty acids, fiber, and calcium.

These are the perfect addition to smoothies, oatmeal, and even salads.

Turmeric

One of the main spices in curry, turmeric is full of compounds known as curcuminoids, which carry medicinal powers.

Turmeric has strong anti-inflammatory effects and can boost your brain function.

The curcuminoid content found in Turmeric is relatively low, so you may want to take an extract.

Cacao Powder

Cacao powder is the perfect substitute if you’re a chocolate lover. It provides a strong chocolate flavor, without any of the guilt.

It contains flavonoids, which are known to Lower blood pressure and improve blood flow to the heart and brain.

Be careful when buying though. If the label says Dutch or alkalized, it means that the cacao has been processed and lost a lot of its antioxidants.

Maca Powder

Maca is a root vegetable, grown in the mountains of Peru, that is picked, dried, and turned into powder.

Maca is rich in vitamin B, C, and E and has energy-boosting properties.

It’s a great addition to smoothies, oatmeal, and even baked goods.

Black Garlic

Black garlic is white garlic that is put through a month-long fermentation process, kept under strict heat and humidity control.

Garlic has antimicrobial, antibiotic, and antifungal agents which helps protect against infections.

Because black garlic is fermented, it also has twice the antioxidant properties of conventional garlic.

***Bonus***

These supplements will put your program in overdrive!

Whey Protein

Whey protein has been linked to a variety of health benefits, including:

Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal — This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars.
Promoting healthy insulin secretion, which is imperative for optimal health. This is one of the foremost reasons for avoiding sugars and grains, as overconsumption of grains and sugary foods has a negative impact on both, and is a prime factor in developing type 2 diabetes.
Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness
Supporting your immune system, as it contains immunoglobulins
Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
Maintaining blood pressure levels that are already within the normal range

Please do not just go out and buy any old whey from the shelf. It should be from a whey protein concentrate and not an isolate. It needs to be from a grass fed source and should not be loaded with a bunch of indigestible fillers. A great one that we carry is from SFH.

Colostrum

Described as mothers milk. Benefits of taking this are:

Boost, balance, and maintain unsurpassed immune function
Eliminate harmful pathogens and fight infection
Cleanse & prevent absorption of toxins and pathogens
Protect and heal GI and stomach lining (Leaky Gut Syndrome)
Increase Natural Killer (NK) cell activity
Increase muscle strength and stamina; speed recovery after exercise or injury; burn fat; and maintain blood glucose homeostasis
Provide anti-aging benefits

Make sure you get a colostrum supplement that is from a grass fed source and doesn’t breakdown to much in the digestive track. The best we have found is one we carry from Sovereign laboratories.

Branch Chain Amino Acids

BCAA’s help stimulate protein synthesis more so than protein on its own. They also increase the capacity of the cells for protein synthesis. BCAA’s in food and even in Whey supplements need to be broken down first and thus not as readily available. A BCAA supplement goes directly to the blood stream. Because of this ability you get an anti catabolic effect (lack of muscle breakdown). This helps:

Accelerate recovery of the muscles to reduce muscle soreness/fatigue.*
Force the body to burn more stored fat as fuel during training.*
Protect muscle from being destroyed during intense exercise.*
Provide a powerful alternative energy source during training.*
Optimize recovery of the nervous system to peak performance.*
Lay the raw material foundation of easily utilized ingredient ratios for accelerated muscle growth and repair.*
Fight fatigue.*
Lower the negative impact of physical and emotional stress*
Increase mental focus*
Reduce the likelihood of fatigue related injuries*

There are tons of BCAA’s supplements but the best we have found so far is from Infinity nutrition, which we carry. It is not only a great blend derived from food source, but we get the naturally flavored Stevia brand. Again no fillers.

The Payoff

While some superfoods are just superfakers, bringing these 9 foods into your diet is sure to help you boost your health. And adding these supplements will definitely accelerate your progress and keep your body strong on multiple levels.

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Nov 03 2016

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

Sleep.

It’s one of the most critical, yet most often overlooked components to leading a healthy life.

As we train our bodies through exercise, we use precious energy and we need more sleep in order to replenish this lost resource.

The benefits of a good night’s sleep (between seven and nine hours a night) are numerous. This period of rest is crucial for muscle growth, increases blood supply, and repairs damage done to the body during exercise.

But what happens if we overtrain our bodies? How does pushing ourselves affect our ability to recover through sleep?

A study performed by the Journal of Sports Sciences found that if overtraining occurs, there is actually a decrease in our ability to sleep, recover, and perform.

The study followed 13 cyclists who were put through a period of intense training. Researchers found that after nine days of this training, the athletes had a drastic reduction in sleep quality.

The interesting part is that while the athletes were getting worse sleep, they were spending more time in bed. Throughout the night, they woke up frequently and got less sleep.

This lack of sleep, or “exercise-induced insomnia” occurs when we push our bodies passed their current level. The inability to sleep can be attributed to several problems that stem from overtraining.

When we exercise, our body produces a hormone called adrenaline

Adrenaline has a key role to play in the training process, as it helps with things like blood flow to the muscles and mental alertness.

Adrenaline is what gives you what you need to make it through your workout. However, it also has a negative effect on your ability to doze off.

When your body produces adrenaline, it is preparing to face a demanding physical task. The more strenuous the activity, the more adrenaline is present in your bloodstream.

Once this task is over however, your body may have some difficulty shutting down.

Another potential cause of exercise-induced insomnia is cortisol. Cortisol, like adrenaline, is a hormone produced by your body that helps during physical activity.

Cortisol helps your body to increase glucose concentration in your bloodstream. This gets energy to your muscles so they can perform the task you are asking them to do.

Cortisol also has a role to play in your body’s natural sleep patterns. When you wake up, your body is running with its highest level of cortisol. As you go throughout your day, the amount of the hormone gradually decreases, eventually hitting a point that signals to your body to go to sleep.

However, when you exercise you are giving your body a signal to produce more cortisol, and this can throw a wrench in your body’s sleep cycle. Scientists have found that elevated levels of cortisol can make it more difficult to fall asleep.

Among these hormonal issues, there may be other problems that exercise can have on your sleep.

Many exercise supplements, particularly in endurance sports, contain caffeine. This aids in focus during the activity, but can cause serious problems when it comes time to catch some z’s. Studies have found that when caffeine is ingested, cortisol levels can remain elevated for up to 18 hours!

Luckily, there are some steps you can take to prevent or ease this problem.

Staying hydrated and properly fueling yourself can help reduce your body’s need for cortisol production. High levels of stress can also increase cortisol. Experts prescribe allotting for times of meditation or relaxation to help combat the effects stress can have.

If overtraining is causing problems with your sleep, you should also take a break from exercising or decrease your workload. Give your body a couple days of rest and recuperation.

Your diet also offers a path to a solution.

When suffering from insomnia, eat clean meals with high levels of protein and iron, and drink plenty of water. Avoid food high in sugar and simple carbohydrates, as these can spike your blood sugar levels and cause a hormonal imbalance.

Eliminating or reducing your daily caffeine intake can also have a positive impact on your ability to sleep. Studies have shown that one cup of coffee can increase cortisol levels by up to 30%. Avoid supplements that have caffeine in them, particularly if you exercise later in the day.

Fear of overtraining is not a reason to avoid exercise.

Focus on doing what is right for you and listen to what your body is telling you.

When done properly, exercise is a vital component to getting a good night’s sleep and ultimately improving your health.

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