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Feb 10 2016

Personal Trainer Journal

Jo’s SolCore Fitness Personal Trainer Journal

Hello, it’s been about 4 months since I started my training at SolCore Fitness. I would like to share the experiences I have had so far.

I have found that some of the best moments come from challenging yourself, even scaring yourself a bit. In my situation, shifting gears from a school setting to personal training, has definitely challenged me on more than a few occasions.

The combination of working towards my Personal Trainer certification through the Santa Fe Community College and the hands-on training from Ekemba at SolCore Fitness has been interesting, difficult and rewarding.

I was nervous about taking on so many projects at the same time, especially after moving to a Santa Fe and trying to find my ‘flow’. While I might have felt overwhelmed at times, I can honestly say that I have found balance between life, work and learning.

I am sure you have all noticed my presence observing classes and private sessions. And I really appreciate your willingness to have me be a part of your work outs. Early December, I traveled to Dallas, TX, for my ELDOA 1 training. I was given tons of information that I am finally able to use in my work at SolCore Fitness. I now feel like I better understand this new concept of Bio-tensegerity and techniques like Myofascial Stretching and ELDOA, and am excited to learn more and teach more. My next step is ELDOA 2 in February!

What is fitness? For me, one part of being fit is being able to feel good in your body doing your normal movements in daily life, like walking up the stairs, doing dishes, or working in the garden. These are all things I, and hopefully you, want to be able to continue as I get older. Quality of life is directly related to fitness, if you are constantly in pain, your quality of life is affected. In relation to this, although my cardiovascular fitness is great, my muscle strength in my back is lacking. This unbalance has resulted in physical stress so that my body chains were not working together properly. Because of this, I have always felt like I have had a weak link somewhere in my back. This fall, while taking a Youth Fitness class at the Community College, I felt a spasm in my lower back while playing a friendly game of soccer, and realized that I had injured myself again in some way. I have had a recurring back issue for as long as I can remember, seemingly appearing during my rest periods between races and training. In the past, I attempted to fix the issue just through resting or ignoring the pain and the need for treatment. This is clearly not the healthiest option, as it is a recurring problem.

With SolCore and its philosophy of bio-tensegerity (balanced body) and the technique of spine elongation (the idea of creating “space” in the spine between vertebras), I have been learning about how our body works and how it should move properly. This helped me to better understand the interconnectedness of our bodies and how one link can affect the whole chain. A good example of my trying to understand this concept is when I broke my bike chain while commuting to work. Just like in the body, a bike chain works between tension and compression. When the whole chain is under stress, all the links work together to make the wheel spin. When the chain is under too much force in a brief moment, the weakest link in the chain will give out. This concept is the same for our bodies. When a chain in our body gets overloaded, the weakest piece will “fail,” translating into pain or injury. This may not present itself immediately, or not to a severity where you are out of action, but can remain in wait until another (even smaller) trigger causes worse injury.

When thinking about my life in sports, I finally realized that the “no pain, no gain” mentality is the wrong approach to fitness health. When you are under stress from pain and continue to put your body under stress, you will affect your performance in a negative way. There is a difference between pushing through a difficult exercise and pushing through pain. Challenging yourself in exercise is important, but without proper technique you can really injure yourself. You may not notice improper technique as creating a weak link immediately, but it will cause issues down the line. In reality, “what you don’t know, will hurt you,” if you are exercising and don’t understand the body mechanics involved.

I have more awareness of what my body does and how it moves while exercising. I catch myself slouching and hunching while driving or biking, and now correct my posture to spinal alignment. I even notice an immediate change to how my body feels, even with the smallest changes, like tucking my chin while swimming or adjusting my pelvis while riding my bike.

While the learning curve is steep, I feel confident, knowledgeable and excited to further my education to be a better coach. I am excited about being a personal trainer at SolCore Fitness and all my continuous training that I get here. I and am looking forward at challenging you as well as myself this upcoming year.

Joris Van Cutsem

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Jan 29 2016

Personal Training Success Story

Personal Training Success Story – Susan Bennett

Bennett… Bennett… where have I heard that name before? Oh yeah, it’s that Susan Bennett, the one who got her husband John Bennett to join us (after a year of “coaxing” 😉 and became the December member of the month). And now she has made it as well. Nice! Truth be told she could have made it 6 months ago.

To say that Susan is a hard worker is an understatement. She exudes effort and is not afraid of hard work, and it has shown up all throughout her life. She has a wonderful family and two granddaughters with whom she loves playing on the monkey bars. She works in management at Santa Fe Properties with another member of the month, Liz Cale. What is in the water over there?

Susan’s effort and drive has propelled her to great success and to be our January member of the month. Susan is a member of our group exercise class in Santa Fe: Posture Perfect.

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

I have stenosis of the spine and an L4-L5 herniation. I had had surgery on my knees from being a club level tennis player for years. I was in a lot of pain and easily taking 8 tablets of Advil a day.

2) What did you do before?

Osteopath treatments, physical therapy, and Cortisone shots, and none of it really worked. I was also doing some in home Pilates videos.

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

I can do a mini pull up! I am strong enough to play on the monkey bars with my granddaughters! I have also noticed that my skiing has really improved, because my body feels so much more aware and balanced. Being able to take this exercise class at 12:30pm really helps my stress. It allows me to take a break and to refocus and have a positive outlook. My Husband John says he can really see and feel (get your mind out of the gutter!) the difference in my body. I have been stopped and told that I am walking differently and seem to be “floating” and that my posture is much better.

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

I love all the big moves. Squatting, pushing, pulling, twisting, bending and rowing! I don’t like the stretching, but know that it is really helping me and I want to keep doing it.

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

To do a full pull up.

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

I love that what we are doing is really specific. I know that by us addressing each muscle, joint, and area specifically, I am keeping my body balanced and this helps me to not feel pain and to have freedom in my body. I also love having a schedule. Now I don’t have to think about where to find time in my day to fit this in. It is set and I know that I am getting a complete program.

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

Don’t slack! Focus on what YOU need to do and stick with it. For those of you who have stuck with this program for a while, I can see the difference in you. Whether it is a tighter body, improved posture or looking stronger in the classes. You are improving so keep it up.

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

If your desire is to reeducate your body then this is the program that will do it for you. Come in and trust that by working hard and following directions you will progress.

Thanks Susan.

If you are in Santa Fe, New Mexico and interested in our group exercise classes we offer a free consultation to see if we are a good fit.

As Susan said if your desire is to reeducate your body so that those aches and pains go away to keep you enjoying your activities, just call us at 505-577-2171 or email us at info@solcorefitness.com with the subject line “Consultation Request” and we’ll get right back to you.

You can also just go to our website at https://www.solcorefitness.com/consultation-landing-page/ , fill out the form and we’ll get back to you within 24-48 hours.
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Jan 18 2016

How To Use Facebook For Weight Loss

The Dirty Little Secret To Use Facebook For Weight Loss.

How many minutes (or hours!) do you spend on Facebook, Twitter, Instagram and other social media websites? Do you know that social media can be used to keep you connected to a community to support your weight loss goals?

Social media used to be reserved for connecting with others, sharing pictures, and staying up-to-date on the latest news, but now researchers have found it may also help people lose weight.

In a recent study, scientists observed 22,400 people who were taking part in a large, international online weight-management program. They focused on about 5,400 people who participated in the program for at least six months and who posted their weight loss progress at least twice during the study period.

According to researchers, the most significant factor linked to weight loss was a person’s level of social networking. Over the six-month period, those who did not have any friends in the online community saw a 4.1 percent decrease in their body weight while those who were more active in the community saw a greater decrease.

People in the study with 2 – 9 friends saw a 5.2 percent decrease and the people who were in the largest cluster of friends within the network saw a 6.8 percent decrease in body weight. Those who had a high number of friends – and whose friends also had a high number of friends – had an 8.3 percent decrease in body weight.

The lead study author, Julia Poncela-Casasnovas of the Rovira Virgili University in Tarragona, Spain, explained the findings.

“It makes sense that social connectedness is related to any goal people try to achieve. It can be AA [Alcoholics Anonymous], or just joining a gym with friends, or quitting smoking. Any of these behavior-modifying endeavors are more likely to succeed if you have some kind of social support.”

Twitter’s analytics team revealed that an average of 15,000 tweets about weight loss alone are posted each day.

Brie Turner-McGrievy, a health researcher at the University of South Carolina, conducted a study to see if there was a connection between tweeting about weight loss and actually losing weight.

Turner-McGrievy, along with a team of researchers, studied 96 overweight and obese people who were interested in losing weight and used Twitter as one of their social networks. According to the study, the researchers found that engagement with Twitter was associated with greater weight loss.

But several studies have raised concerns over the use of social media and its effect on body image. Seeing images of models and thin ideals can lead to comparing our own appearances to them, which can result in body image dissatisfaction.

A recent study conducted by Florida State University and published by the International Journal of Eating Disorders found that a group of women who were asked to browse Facebook for 20 minutes experienced greater body dissatisfaction than those who spent 20 minutes researching a specific topic online.

Dr. Phillippa Diedrichs, senior research fellow at the University of West of England’s Centre for Appearance Research, says that research supports the link between social media and body image concerns.

“The more time spent on Facebook, the more likely people are to self-objectify themselves.”

Although social media can contribute to body dissatisfaction, it can also promote health if used the right way.

Christy Brissette, a dietitian and nutrition media expert, encourages people to focus on what your body can do and what you’re doing for your health rather than how your body looks.

Social media also fosters community and support towards achieving a goal. According to a Northwestern University study, dieters who used the community-supported benefits of social media lost more weight than their less-connected peers.

In the study, online dieters used a website and app called CalorieKing to access weight-loss tools and log their meals. Those who checked in regularly and “friended” other members lost 8 percent more body weight after six months.

Another study from the Dominican University of California found that 70 percent of study participants who reported their progress to a friend each week completed their goals successfully, compared to 35 percent of those who kept their goals to themselves.

Although looking at certain images and comparing yourself to a perfect ideal can lead to body image issues, using social media as part of a weight loss or fitness journey can help hold you accountable to your goals and give you the support you need to achieve them.

Instead of spending hours scrolling through your Facebook feed, now you can use social media to help transform your body and your mind. Get involved with an online community, share your goals, and you may achieve your weight loss goals faster than you thought possible.

We use a strong support system of community to support you to your weight loss goals. Our community, facebook group and personal trainer’s help support you throughout your whole journey.
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Jan 11 2016

Three Reasons your recreational activity shouldn’t be your whole routine

Tips from a career Personal Trainer.

Some of you may know this, but others may not…. I am addicted to skiing. I have loved it since I first tried it back in Junior High in DC. I not only want to do it as much as possible, but I want to get really really…. really good at it. This was one of the convincing arguments my wife used on me to get me to move from Los Angeles to Santa Fe, New Mexico. I purchased a ski pass this season, and I have already been 10 times! I plan to ski as much as I can now and in the future.

Someone recently on the ski lift, after finding out that I am a personal trainer and own a personal training company in Santa Fe asked if skiing was a good workout. Although, skiing is really a fantastic activity that works a lot of your body; legs, core, some cardio and a bit of the upper body, the skier is basically just controlling their fall down a mountain. Gravity is doing most of the propelling work.

This is why skiing can’t be my only form of exercise. Although it seems to cover the whole body and I feel good afterward, even if I could just ski all day, every day, skiing is just an activity and can not address everything I want and need in a complete fitness program.

Over the past 20 + years of being a personal trainer and now owning a personal training company here in Santa Fe, I have seen and see people mistake any activity as a complete workout program, and that is just not correct. Listen carefully, there is no single workout routine that will achieve all your goals. None! And any personal trainer, fitness trainer or group exercise class trainer who says that is either lying or is operating without all the info, and in that case should be careful of what they promise. Although this topic is complex, I am going to keep is simple for purposes of this blog.

Three Reasons your recreational activity shouldn’t be your whole routine:

It is not tailored to you! This is the most obvious answer (I hope). You may have a desire (emotional) of what you want to see happen in your body. So you go searching for an answer to this and you buy an online course, join an exercise class or find a personal trainer / fitness trainer who promises this outcome. Nothing wrong so far. But then you show up and you jump into the routine with no or very little assessment of your body (logical). And now you are trying to go from a relatively novice position to doing general routines with Olympic lifts, standing on balance balls while lifting weights, doing exercises on the TRX or pushing yourself into a yoga pose that your body isn’t ready for. You see your body will do these moves because you told it to. It’s your body, it has to listen. But more than likely it is going to do this movement horribly and chances are you won’t initially notice it at all; a slight shift here and a progressive rubbing there. Nothing that you will notice in the sort term, but in a year, five maybe ten you will have some sort of pathology that can or can not be fixed and you wont even know that it started from that routine you started in the new year.
Endorphin’s feel good! These are the positive feeling that you receive when you move around. The blood is flowing! Your muscles are working! The birds are singing! Yes! This is a great thing. It has wonderful positive effects on your psychology and to the degree of what you are doing has different physiological effects. But this should not blind you to the fact that there are imbalances within your body. If you don’t, that activity that you are doing will make that condition worse, and then you wont be able to do the activities you love and it will have a very detrimental effect on your psychology. Case in point, Patella Femoral Syndrome. One of the main causes of knee pain today. It is when the patella (knee cap) rubs over the trochlea of the femur, slowly rubbing the cartilage away on the posterior (underside) of the patella. Can’t really feel too much at the start, but after repeated rubbing of the patella over the femur and the cartilage start to wear down, pain and in some cases A LOT of pain ensues. What causes the patella to rub over the femur? Knee flexion. This is where the heal of the foot goes toward your but. What activities do this? Pretty much all of them!
You will over use your body! The body has different planes of motion, different ways that it reacts to force, different energy systems and A LOT of muscles that have A LOT of different actions. These general programs will move you only in the way that the routine is set up. Many times this means that you only move in one or two planes of motion. When you are out in life, your body will move in all the different planes of motion regardless if you are efficient in them or not. And if you aren’t, then your body will compensate (cheat) and we all know that eventually cheating in any form catches up with you. And even if your routine moves in different planes of motion but is not respecting ALL muscles of the body and how they should be balanced, then will continue to cheat. In your body you have what’s called PIT muscles and DAM muscles. The PIT muscles are the small muscles and prepare you to move properly. If they aren’t balanced or strong enough, then they can’t “communicate” to the body. Then the DAM muscles will move you, but not well.

These three “dangers” must be taken into consideration in both what you are currently doing and what you are planning to do. When you choose an exercise class, fitness trainer or personal trainer you should know exactly what you will be getting from it. And you should always be properly assessed and what’s going to happen should be explained to you. SolCore Fitness personal training Santa Fe does just that. Whether it is best for you to join our group exercise classes, semi-private personal training or private personal training, we make sure that your know where you are starting from, what’s to come and what will be required of you.

If you are in Santa Fe, NM and this sounds appealing then we offer a free consultation.

The goal is longevity. To your health!
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