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Sep 02 2014

Use this 1 simple trick to skip “diet foods”!

How doing this one simple trick will let you eat the foods that you love and skip the “Diet Foods!”

Being a trainer I inevitably get asked questions like: “What do you eat?” “What are the best diet foods?” Or something along the lines of “You’re a vegetarian right?” Not…even…close! And every time I get asked this I know what they are thinking. They think I am going to tell them I eat diet foods, e.g., cottage cheese, chicken breast, veggies and protein drinks, all day long. My digestive system is annoyed just thinking about that. But the funny thing is that when I first “got in shape” after playing football, that’s kind of how I ate. That and an enormous amount of working out helped me lose 65 pounds or so in three to four months. But it wasn’t sustainable and was definitely not right for my body.

So when I tell people I don’t eat diet foods, that I eat French toast, pancakes, eggs, bacon (yummm!), lasagna, steaks, burgers (OK, I’m getting a little out of control), they look at me like I’m crazy, or they think my being in shape “just comes naturally.” I work really hard on my exercise program and I put just as much effort into what I eat—especially where it comes from.

How eating quality foods will allow you to skip diet foods

There is the trick if you didn’t catch it: eating “quality foods” means you do not have to eat diet foods. Where you get your food really matters! As long as I am eating for my metabolic type and not overeating or indulging, healthy foods keep me healthy and I am not overweight. The easiest way to do this is to eat organic, grass-fed, pasture-raised, wild-caught, nonprocessed, pesticide- and herbicide-free food. If you do that, you are on the right track.

Our body does not know what processed food is. It gets confused. And when it gets confused it doesn’t process it as well. This leads to bloating and inflammation, which leads to feeling and looking like crap. So if you are buying and eating food that Monsanto “grew” (used really loosely), having a burger that was fed corn and by-products, or a chicken that “lived” (again, used loosely) in an overcrowded coop, that is what you are turning your body into. You are what you eat. Imagine that you were only allowed to eat junk food and had to stay in your room. How healthy do you think you would be? Well, when we eat conventional food, that is what we are ingesting.

This is overwhelming!

No, it’s not. It’s an easy fix. Start going to establishments and to farmers markets where they grow and support real food. Ask the managers, or better yet the farmers at the market, “Do you practice organic farming?” A lot of farmers do but are unable to purchase the organic title because it is so expensive and red-tape driven.

Also, start to track your food, and more important, how you feel when you eat. No need to calorie-track; it doesn’t work. Just start to realize what foods work for you and make them part of your diet. You will know when they are right because your weight will normalize (as long as you are exercising properly and enough), you will have more energy, your body will be less achy, and you will be more clearheaded.

There are many reasons to support and eat organically grown foods. And if for no other reason, do it to take care of yourself. Happy eating!
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Aug 23 2014

These 3 Motivational Words Will Put Your Exercise Program In Overdrive And Have You Looking And Feeling Better Than you Have In Years!

What three motivational words can you say to yourself that will put your exercise program in overdrive and make your fitness dreams come true?

“I Want To!”

Too often we approach our fitness routines with the thought “I have to,” and it produces a counterproductive attitude toward our fitness program. Say both phrases out loud (if you’re in a public place you can wait till you get home…or not) and pay attention to how it feels within your body. “I have to” produces dread and a “heavy” feeling. “I want to” produces an extra pep in your step and a joy associated with whatever you want to do.

How I used this phrase to help me.

I’ll be honest, getting myself to work out is not difficult at all. I just set a plan, follow it, and adapt along the way. It’s one of the reasons I became a personal trainer; it has pretty much come easy to me. But there are goals I have had that have really challenged me mentally and emotionally. In fact I am going through one right now.

Back in February I threw caution to the wind and hired a French teacher to, well, teach me French. I knew French back when I was a wee tike but lost it when we moved to the States. And ever since I could remember I have wanted to relearn it. So I started doing my research, looking for a teacher, and I found Sabine. Born in France, she has a PhD in French studies and is a teacher…DING DING DING! I stalked her down and got her to meet with me, and after a nice chat I knew it would work. So even though I was still trying to build my business, take care of a baby, and learn a new city, I committed. I told her I would be with her for at least a year, and we got started.

(P.S. There are a lot of really good teaching points in this last paragraph about achieving your goals. You might want to go back and reread it.)

This Santa Fe French teacher is kicking my butt!

I was so gung ho those first couple of classes, and I was feeling really excited about finally being able to speak French. And then I got hit smack in the face with reality. I remember it really clearly, that feeling of being overwhelmed and all the negative thoughts flooding into my head. “There is no way I can learn all this.” “You’ll never get this.” Etc., etc. I continued because I do not like to quit, but I was trying to power through these thoughts and feelings. I “had to” do this! Push Push Push!

Then the thought came to me, “I want to do this,” and I felt the calmness that came with it. Done. I don’t question things when they are this clear. So I started to approach learning French in this manner, and it has helped me tremendously. Do I still get frustrated and impatient? You bet I do! But I don’t let it become me. Because I “want to” I can now relax, have fun, and consequently learn more efficiently.

What’s running in your head?

Do you “have to” go work out? Or do you “want to”? If you “have to,” you are fighting yourself and it will make accomplishing your goals exponentially harder. If you “want to,” you are enjoying the process and it will allow you to get to where you want to go quicker. So add a little “want to” in your life.

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Jul 28 2014

What is a corrective exercise?

Just because it is called a corrective exercises does not mean that it is doing you any good!

Corrective exercise has turned into a term that many people use to describe movements that they think are beneficial to them but in actuality, they are not. Corrective exercise is right up there with “functional training,” “yoga therapy,” and “restorative yoga.” It is not what you call something that produces you the results that you desire, it is how they affect the tensegrity (balance) and bio-mechanical (movements) motions of your body.

A real corrective exercise will normalize (correct) an area of your body that is in essence “not doing its job!”

Lets take for example, the exercise: the “prone cobra” also called the Mckenzie press. It has been used for years, and in the case of yoga A LOT of years, to mobilize and strengthen the spine. For those of you who are not familiar with this stretch, it is when you lay down, on your stomach (prone) and you come up to either your forearms or your hands pushing your upper body up leaving your lower body on the ground. There are some slight differences depending of those who you talk to as whether or not the hips stay on the ground. For this example, it’s not important. The idea is that when you push yourself up, it will open the anterior (front) of your spinal joints and the disc will slide forward. And if you have enough space in your spine, then this is true…

Now, let’s look at how the body reacts to a motion like this. In the prone cobra, when you push yourself up your spine goes into extension (like if you were standing up and you arched your back) and now based on spinal mechanics the posterior (back) part of the spine pinches together.

So how is this a corrective exercise?

In short, this is NOT a corrective exercise! Most people who are performing this exercise have back pain, and are thinking that this will help. Now there a lot of reason why one could have back pain but for this example, let’s stick to just one. Gravity is constantly compressing us, and combined with too much sitting and not enough proper movements, causes improper loading and our spine takes the brunt of it. Many individuals have disc compression and they may not have any symptoms….yet, and for those individuals over the age of 50- they can almost guarantee that they too have disk compression, some degree of bulge/herniation/prolapse.

Now while have some disc compression and doing the prone cobra exercise, your spine is forced into extension and the posterior (back) part of the vertabrae is going to pinch the posterior (back) part of your disc even more. This will lead to further bulging/herniation/prolapse and cause a lot more back issues and pain.

So what is actually a corrective exercise for this?

As I stated at the beginning, a corrective exercise will correct and normalize a problem. When it comes to back pain and spinal compression….The #1….hands down…. best corrective exercise are ELDOA‘s. They are “stretch exercises” that pull one vertebrata away from another, providing much needed space. This space now allows your body to start to function better within that area. This means that your discs will now be able to start to rehydrate and regain their form and volume. Without compression, you will have SIGNIFICANTLY less pain. This means that you can start to live you life with more confidence in your body and be able to do the activities that you want to do.

SolCore Fitness has been successfully using ELDOA’s to relieve back and neck pain when other methods have failed. Our group class members in Santa Fe have gotten amazing results and now see this as an integral part of their fitness routine. If you are in the Santa Fe area and are looking for a corrective exercise program that will lay the foundation for a stronger, healthier, pain free you ….. then please contact us for a free consultation.

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Jun 25 2014

Add A Vacation To Your Exercise Programs

How adding a vacation to your exercise programs will help you lose weight, have more energy and keep you motivated!

I recently took a trip to Oregon and Washington to visit friends and family and I was supposed to be taking a break from work and my exercise program. Above is the view from my mom’s window which looks directly out onto the MaKenzie River, outside of Eugene, Oregon. Horrible, I know. My wife told me I wasn’t allowed to work on vacation, but it’s not working if you love what you do and I just had to share this with all of you.

Everyone has heard the success story in which a person goes away on vacation, loses weight and comes back with more energy and feeling really motivated. This is the same weight that they had been trying to lose for the past X amount of time, and then they go some place- relaxing, eat whatever they want, doing fun activities and POOF it melts away.

Adding some down time will not only help propel your exercise program, it will improve your life.

I recently came back from studying with my teacher, Guy Voyer and we were talking about Periodization. For the non inclined, this term simply means how to progress somebody through the different phases on an exercise programs. There is A LOT to factors to consider when you are developing and individualizing an exercise programs but the main thing to consider is “take your time” (in a french accent, of course.)

To stop and not do anything for small and big amounts of time (ie. vacation) does not mean that you are not making progress in your exercise program.

Exercise is an education to your whole being, and you’re whole being needs time to adapt to the information you just gave it. So scheduling time off will give your body time to adapt.

This is best done through three ways:

Cycling your workouts. If you are consistently doing the same type of workouts in your exercise program, not only will this NOT be challenging enough, but you WILL be overworking and damaging your body through repetitive movement patterns.
Taking time off throughout the week. Doing more, does not mean you are getting more. You must give yourself “off time” through out the week and month to let your body adapt to all the good information that you have been giving it with your exercise program. This will also allow you to track, re-assess and plan any changes needed in your exercise program.
And DEFINITELY, Take some vacations. You will see your body change as it now has time to relax. Your parasympathetic nervous system is involved in the repair and rejuvenation of your body and it is not used unless you get proper sleep and time to relax. An Exercise Program without this is destruction to your body and more importantly to your mind and motivation.

Anybody who knows me knows that I work hard. Anybody who REALLY knows me, knows that I also relax hard! So, if you haven’t already….plan your summer vacation, and then get back to your program.

P.S As you can see, you can still workout on vacation….just make it fun…and relaxing!!!

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Apr 28 2014

Santa Fe Spring is here! Do you have an Exercise Program?

Spring just showed up like a BANG here in Santa Fe, and if you want to get out and move, you need an EXERCISE PROGRAM!

It is quite amazing. The weather here in Santa Fe fluctuates wildly. One day, it is snowing in the morning and by 2 pm it is sunny and about 65 degrees! I have often heard the phrase in reference to multiple destinations, “If you don’t like the weather wait five minuets,” but Santa Fe takes the cake.

The great thing about Spring is that it inspires the urge to start moving around and doing things. The bad thing about a lot of the people who are now biking, hiking, and running this spring… is that most will be injured in the near future.

Having an EXERCISE PROGRAM this Spring in Santa Fe will prepare you to do all the activities you love to do!

Let’s just start from the simple fact that the majority of people are de-conditioned and all out of whack (medical term). Injuries and illness have consistently been on the rise and mix into the pot that most people have been relatively sedentary and have been eating more (and most likely not the most healthy) throughout the winter. Maybe they have done a couple weekend warrior activities here and there (weather permitting, of course).

I’ve got some shocking news for you….if your body is out of balance and not prepared to function at a higher intensity, then going out and “weekend warrioring” it is not the best move. If you are unprepared and out of condition/ balance, sometimes doing nothing is better than damaging your body further. I know that we have been told that at the very least we should “get up and move!” and although our body wants to be used and “if you don’t use it, you lose it!” but this should all be done WISELY!

A proper EXERCISE PROGRAM will not only keep you from getting hurt, but will allow you to keep doing the activities you love and feel stronger in your everyday life.

All movement are not the same and all movements will not be appropriate for YOUR body. If your goal is to improve your health and be able to do the activities that you want to do, then you need to have a professional give you a thorough assessment and find a program that will direct you to reach your goals. Jumping into a “one size fits all” (WITH EXAGGERATED QUOTES) program, joining a traditional gym, starting a trendy new workout, or worse buying one for $99 with the promise “EXTREME RESULTS IN 30 DAYS!!!” will leave you dissatisfied, disenchanted, disheartened, and possibly disabled.

SolCore Fitness Personal Training Santa Fe offers a customized exercise program that will help you accomplish your goal of looking and feeling better than you have in years. Within our Private, Semi-private small group, and group exercise classes you will have a structured program that will lead you down the path of “balancing” and”waking up” your muscles, so that your body will start to open up, strengthen and be able to function most efficiently.

If you are in the Santa Fe area and want to be out of pain, feel stronger in your legs, core and arms and want better posture while having fun in a group class setting, then register for SolCore Fitness Personal Training Santa Fe for a 3-month Structured Group Exercise Class.

The next class series starts May 10th and CLASS SIZE IS LIMITED! So, if you are committed to your Health and Fitness and are ready to work and improve together in a group, then register by MAY 9TH and contact me for a FREE consultation to reserve your place in class. I look forward to hearing from you and helping you on your path.

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Apr 09 2014

NCAA Basketball Teamwork And You!

What A Bunch Of NCAA Basketball Teens And 20 Somethings Can Teach You About Teamwork To Accomplish Your Goals!

I confess….I don’t follow NCAA basketball. The only reason that I know what is going on is when I go to read up on Football and my beloved Washington ‘Skins, I see the headlines. I know that the Kentucky Wildcats were a very talented team and would presumably be very difficult to beat.

Kentucky is always at the top of the recruiting pile when it comes to getting the ‘Blue Chip” athletes. They get a lot of what are called “one and dones.” These are kids who if they were able to go into the NBA draft out of high school, they would. So these kids obviously have skillz.

On the flip side, U Conn had just gone through major drama the past year. Their long time coach quit for health reasons and they had some NCAA Basketball sanctions develop for grades that caused around 2/3 of their team to leave for the NBA. This has the makings of a route. But low and behold the mighty was slain.

NCAA Basketball’s UCONN used mindset and teamwork to accomplish their goals.

These men had every reason to quit. No one would have faulted them (and would of even side with them!) if they would of let these “temporary” circumstances dictate their fortunes. I heard a great quote from Kevin Ollie, the head coach of UCONN: “Somebody told me we were Cinderellas, and I was like, ‘No, we’re UConn,’ this is what we do. We are born for this. We’re bred to cut down nets. We’re not chasing championships. Championships are chasing us.”

Just reading this, it could easily be construed as the normal sport bravado that is very commonplace in today’s sports. But in this case, we can see that it worked. This phrase and more importantly this manifestation of attitude was “bought” buy the WHOLE TEAM.

What stories are in your head that you believe?

Are these stories helping or hindering you in accomplishing your goals? And do you have a ‘team’ around you that believes in you and is supporting you? If you don’t, I suggest that you take a page out of this story of NCAA basketball team that against the odds became champions and change your mindset and surround yourself with a supportive team!

I warn you this will be very uncomfortable, and there is a good bet that you wont want to do it. The good part is that the uncomfortableness is temporary, and breaking out of your stagnation is indescribably rewarding!

Having a good support team is essential to having a successful Health and fitness program. SolCore Fitness Personal Training Santa Fe provides motivation, commitment, and support with their Custom Built Exercise Program. Contact us to talk about your goals and to schedule a free health and fitness diagnostic consultation.

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Feb 12 2014

Santa Fe: How To Eat healthy To Lose Weight Fast and Have More Energy

How To Stop Being So Confused, Lose Weight Fast, Have More Energy, and Feel Like a Million Bucks!

I don’t know about you but it is exhausting to look and see all the different nutrition, diet, and weight loss books out there. It has gotten to the point where it is just white noise. My name is Ekemba and I am the owner of SolCore Fitness Personal Training Santa Fe and I want to answer…

Why is it so difficult for people to eat healthy, lose weight fast, and have more energy?

Two words…Information overload!!! How can you make any sound decisions on a nutrition program when the grass is always greener on the other side. And I’ll even go one step further and say, it shouldn’t be that hard. It shouldn’t be so hard to eat the foods that help you lose weight fast, keep it off, and give you more energy. In all my years of study, the easiest way I have found is to eat foods as Natural as possible (this means organic, grass-fed, free range, and with No preservatives and processed sugars) and to eat for your Metabolic Type.

What is your metabolic type? It falls into three categories:

Protein Type
Mixed Type
Carbo type

Metabolic Typing is based upon eating the foods that your ancestors ate. Your ancestors’ bodies adapted to the foods that were around them. Your chemistry and genetic make-up comes from that too. When you eat those foods, your body will respond positively- it will process the food better and leave you feeling both satisfied and energized. When you start to feel satisfied from your meals, you are more likely to eat less (portions) and snack less on nutrient deficient foods (excess calories/fats). In addition, your mood will improve and you’ll feel less lethargic.

The assessment is very easy to take and what I call, scientifically intuitive. You get a score at the end of the test but this is to identify which type category you fall into. More importantly, the test will really get you thinking about how you feel after eating certain foods and what work best for you. Broccoli has a lot of amazing health benefits, but that doesn’t mean that it is right for you! I can personally attest to the effectiveness of this “common sense” way of eating. I have always “ate healthy” but I never felt my best. Physically, I looked healthy and had minimal body fat but I felt lethargic and ill most of the time. Once I took this evaluation and tweaked it through simple tracking, I began to experience my potential to feel good.

This is a much easier way to eat because it’s not a dogmatic diet that is restrictive and won’t necessarily deprive you of the foods you enjoy eating. This means that shopping at the grocery store won’t be overwhelming and you wont feel guilty about “going off” your diet when you go out to eat. The meal that you choose at the restaurant will fall right in line with your Metabolic Type. You deserve to look and feel your best and I want to help you get there!

Curious about your Metabolic Typing?….. Contact SolCore Fitness Personal Training in Santa Fe to take the Metabolic Typing TEST, and get coaching and support along the way to reaching your health and fitness goals!

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