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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:

  1. 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.

  2. 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.

  3. 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!!!Relaxing exercise program

 

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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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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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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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