Personal Training Program Video 1
If you have a fitness goal you need a holistic fitness program, not the latest cookie cutter fad workouts. Here is the first of three video’s to educate you a little bit more.
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Weight loss
What not to have for more energy In Santa Fe!
Do energy drinks work and are they good for you?
They come in shots, cans and powdered form and they are big business.
In 2012, the sales of energy drinks in the United States was $12.5 billion dollars. By 2017 that figure will rise to $21 billion according to consumer marketing research company, Packaged Facts.
They are popular, but do they work? And more importantly, are they good for you? First, the good news. Energy drinks do increase alertness and can decrease sleepiness.
But the bad news is the price you pay may not be worth it. Because Energy Drinks are considered herbal supplements and, unlike soda, they are generally not regulated, which means the manufacturer can add whatever they want to them in whatever quantity they desire.
Having said that, let’s take a look at the three main ingredient groups in energy drinks:
1) Caffeine – An article on The Mayo Clinic website recommends that your daily caffeine intake be between 100 and 200 mg maximum per day. Energy drinks contain between 80 mg and 500 mg per can. Why do they contain caffeine? Caffeine makes you more alert, gives you more energy and helps with your concentration.
However too much caffeine can make you jittery, irritable, give you a tremor and accelerate your heart rate. One energy drink could raise your heart rate by 14 points. So if you suffer from high blood pressure you should definitely abstain. Many energy drink companies add Taurine (an amino acid) to increase the “effectiveness” of the caffeine.
2) B Vitamins – There are massive amounts of B Vitamins in Energy Drinks. Usually eight B Vitamins in total. According to Dr. Keri Peterson, they don’t boost your energy unless you are deficient in them and most people get enough of the various B Vitamins in their regular diet. She adds that getting too much is not a problem except in the case of B3 (Niacin) and B6. Excess B3 could give you blurry vision, liver abnormalities, stomach upset and flushing of the face. Many energy drinks give you 150% of the recommended daily intake of B3. Too much B6 could cause damage to your hands and feet which could cause numbness and tingling, says Dr. Peterson.
3) Natural stimulants – Most Energy drinks contain Guarana which does tend to boost energy. One Guarana seed has twice as much caffeine as a coffee bean. They also contain Ginseng which, some studies show boost your brain power, but only in amounts over 200 mg (most energy drinks contain less than 200 mg.) Ginseng has been known to interact with blood thinners so if you’re on a blood thinner you should avoid Energy Drinks. And, of course, energy drinks also contain sugar. Up to 14 teaspoons per Soda has around 11 teaspoons per serving. The recommended daily intake of sugar as advised by the American Heart Association is 6 teaspoons for women, 9 teaspoons for men. So if you drink just one energy drink you’ll already be over your recommended daily sugar intake which could lead to weight gain.
If you type “energy drink-related deaths” into Google, you’ll find that there are numerous reports of people whose deaths have been attributed to consuming energy drinks. Energy drinks have also been linked to insomnia, headaches, agitation and seizures.
In the United States, the number of people who went to the hospital emergency room after consuming energy drinks more than doubled from just over 10,000 in 2007 to nearly 21,000 in 2011 (according to a U.S. Substance Abuse and Mental Health Services Administration report.)
The age group attributed to the highest number of ER visits was people aged 18 to 25 followed by people from 26 to 39 years old. More than half of all ER visits involved energy drinks alone. 42 per cent involved energy drinks taken in combination with “other drugs” the report says.
The bottom line is that “yes” energy drinks give you a temporary rush of energy, but after that you generally come crashing down and the other side effects make it extremely questionable as to whether they are worth the risk.
If you need to have a little help with you energy, first make sure you going to bed by 9-10:30 pm, are sleeping 7-8 hours, drinking half your weight in OZ of water and eating for your metabolic type. AFTER THAT a good organic espresso or tea would definitely do the trick. Energy drinks are not worth it. Plus they are not recommended for children and never, never, never mix them with alcohol. They should also not be consumer before, during or after exercise.
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Personal Training Success Story
Personal Training Success – Leslie Weinstein
This member of the month’s success story is great for a number of reasons.
First, this is the whole reason we exist. Our mission is to have #500balancedhealthystrongpeople that can live their lives to the fullest and be of the most service. Leslie is one of those people. Having a personal training success story like Leslie’s makes our mission worthwhile and fun!
The second reason is due to the power of referring someone to a program and support system that will help them achieve a better life through health and fitness. Leslie’s friend and fellow member, Barbara R, referred her to our personal training program. Barbara heard that her friend was in need of help and, based on her trust in us, told Leslie that we would be a great option for her.
It was important that Leslie find the right fit in a personal training program, because she has very specific health concerns that need to be taken into consideration. Chief among her health issues is a blood clotting disorder that she has to control with medication. This medication thins her blood and if she were to fall and cut herself, it would be quite serious.
Due to Barbara’s outreach and recommendation, Leslie has now achieved amazing results and is on the right track.
Leslie and her husband, Sheldon, came from St. Louis and have been in Santa Fe for over a year now. She had been a successful Social Worker and businesswoman in St. Louis, but when the time came to retire she packed up Sheldon, Alice (her beautiful dog), and a host of other pets and hoofed it to Santa Fe.
For the first year, she was getting her bearings and setting up her life. She found friends, great places to visit and eat, and she even found a way to give back by visiting a local nursing home with Alice on a weekly basis. But the one thing lacking was her health.
Leslie was ready, but due to her health, she was unable to enjoy her retirement. She wanted to be stronger and healthier. Now through her amazing mindset and hard work, she has obliterated her goals and has moved on to bigger ones.
This is why Leslie is our February personal training success story.
1) What made you decide you wanted/needed to start a program?
I was overweight and a pre-diabetic and knew that if I didn’t do something immediately it would be too late. I wanted to get stronger and healthier and to be the best that I could be. Just because I am in my 60’s and retired, doesn’t mean that I need to give up. Just the opposite, I want to live my retirement with the best life possible.
2) What did you do before?
I go to my doctors to manage my blood disorder. I went to PT for my knee and back and after my shoulder surgery. I took water aerobics twice a week and it was enjoyable, but I knew it wasn’t going to get me anywhere.
3) What results have you achieved since starting your program that you are proud of?
My stamina, strength, posture and balance are so much better. I used to be terrified of falling because of the fact that getting a cut could be very dangerous for me and now I feel more “upright” and physically confident in my body. I have lost 15lbs and 10% body fat. My shoulder which always kind of hurt and felt funny after the surgery feels as if I never had it.
4) Do you have a favorite exercise? Least? What do you like or don’t like about them?
I like all the exercises that we do because I see the results it gives me. Well, except the cardio part and that is because it is hard, but I know that it is good for me also.
5) What are some challenges or goals you are currently working on?
I want to continue to lose weight and continue to gain confidence in my balance. A nice benefit to this program is that it is helping my knees and I would like to continue to get them strong. I also want my back to continue to get strong.
6) What do you like best about our program/ having a trainer?
It doesn’t feel like you are going to the gym. You guys pay a lot of attention beyond what the routine is. The program is flexible and intelligent and goes beyond just the muscles and bones.
7) What advice would you give to the other SolCore Fitness members?
Keep the positive movement forward. Don’t dwell on what you can’t do. You will do as well as you can. It’s not about comparing yourself, it’s about how you feel.
8) What would you say to someone on the fence about joining our program?
Figure out what you can do, because this works. If you have the resources, it is well worth it. After the first 2-3 months you will be able to see and feel what it is all about. Go on “autopilot” and have faith and trust. This is what I did! It was very challenging at the start, but I just kept coming and doing what I could of the homework. And after that first 3 months, you will love it! The “homework” they give you is very important and priceless. It helps solve the problems that you have and gives you the ability to “treat yourself.” Invest in yourself. It will come back to you and more.
Do you want to achieve what Leslie was able to achieve? If you are looking for a little more support and education on how to do it right to reach your health and fitness goals them contact us about a free consult and trial. Go to https://www.solcorefitness.com/consultation-landing-page/ to request one.
The free trial wont be around long so claim it while you can. Go to FREE CONSULT AND TRIAL.
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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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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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