WHAT TO
DO WHEN YOU HAVE BACK PAIN? GRIN AND BEAR IT? KEEP POPPING THE PAIN
PILLS…? DO YOU HAVE A COUPLE MINUTES A DAY? THEN SOLCORE FITNESS PERSONAL
TRAINING IN SANTA FE WILL GIVE YOU THE TOOLS TO PERMANENTLY CURE YOUR BACK
PAIN WITH STRETCHING EXERCISES FOR BACK PAIN!

ELDOA
(ETIREMENTS LONGITUDINAUX AVEC DECOAPTION OSTEO-ARTICULAIRE) ARE
STRETCHING EXERCISES FOR BACK PAIN DESIGNED TO IMPROVE AND MAINTAIN GOOD
POSTURE, SPINAL HEALTH AND INTEGRITY.

Our
lifestyles and the fact that we are living longer adversely impact our spines.
If you are not actively supporting the health of your spine, it is just a
matter of time before the spine succumbs and becomes symptomatic (exhibits
pain) to these forces. No one is exempt from these forces! Performing
ELDOA on a regular basis will counter these effects and help keep the
spine healthy and useful.

ELDOA
is a series of decoaptative (space giving) longitudinal stretching exercises
that can target any joint in your body and more specifically, the
vertebral segments of the spine. A vertebral segment is composed of two
bony vertebras (for example, L4 & L5 ), the spongy disc between them
and the tissues (muscles, tendons, ligaments, nerves) that attach and
directly influence the segment. The human spine has 23-24 vertebral segments.
There is an ELDOA for each vertebral segment.

For a vertebral
segment to decoaptate while performing ELDOA, a specific posture is
assumed. The posture directs self-induced tension to the myofascial
chain influencing that particular vertebral segment. Maintaining both the
posture and tension that ELDOA demands for a duration of at least 60
seconds will give both the nervous system (‘driver’) and body (‘car’) time
to become aware and adjust. Over time and with repetition, the body moves
towards a position of postural normalization and eased tensions.
Regardless of a person’s posture, these stretching exercises for back pain
in Santa Fe have factors of progression making the ELDOAs user-friendly
and extremely effective.

The key
to ELDOA’s success lies with the conscious integration of the body
and nervous system. In order for the nervous system to reset the habitual
postural positioning of the body, you must be consciously present (aware)
during each ELDOA exercise. In essence, you are using these stretching
exercises for back pain to retrain the nervous system to adopt the new
posture.

Since
structure dictates function, if you use ELDOA along with Myofascial
Stretching, structural reinforcement, global functioning exercises and a
healthy holistic lifestyle, your function (performance) will improve in
all areas of your life. Whether you are a professional athlete, a
stay-at-home mom, a working professional, or anything in between, your
quality of life will improve when you are living pain-free and in balance.

ELDOA
was developed in the 1970’s by world-renown Osteopath and Orthopedic MD,
Guy Voyer. ELDOA is the result of over thirty years of research and
successful application in thousands of cases. SolCore Fitness Personal
Training Santa Fe was one of the first facilities to use the ELDOA method and has had
years of educational and practical experience using ELDOA stretching exercises
for back pain and getting amazing results.

Benefits from ELDOA are:

• Increased relaxation
• Reduced vertebral compression (Decreased pain)
• Spinal disc hydration and regeneration!!!
• improved posture
• improved circulation
• improved muscle tone, strength and awareness
• normalization of Myofascial tensions
• improved sense of well-being
• decreased wear and tear on joints

Investing
in personal training in Santa Fe and using our Custom Built Exercise
Program is an investment in you, your future happiness, and your
potential. We have seen and helped people from all walks of life in all
different situations. We understand that all our clients are unique
individuals and we want you to succeed. There is no “one size fits
all” workout of the day or planned workout movements that are done each
time you come in. Our Exercise Programs are specifically tailored to you.

Our
Custom Built Exercise Programs incorporate a comprehensive assessment and the 4
pillars of health and fitness that when all is in balance, produce guaranteed
lasting positive changes. Everybody who starts with us receives this
initial private session. It encompasses a comprehensive compilation of
physiological assessments, nutrition and lifestyle evaluation/coaching,
and goal setting which will allow you to safely and efficiently reach your
goals. This is the most important step in getting you results. It is the
piecing together the science and art of programming that workouts work. Don’t
be fooled into coping what you have seen, heard or surmised into a workout. The
workouts must be in a “language” that your body understands.

In
order to determine what your body needs to be healthy and function efficiently,
we will utilize the following three steps.

STEP ONE: THE EVALUATION

We will
work together on an initial assessment of your current and past health
and fitness routine. The assessment is essential to re-establishing
homeostasis throughout your entire body. We will develop your Custom Built
Exercise Program, with this information:

Goal setting – We will ask you about your
health and fitness goals, address your expectations for our time together,
and show you we how we’re going to get you there.

Physiological
Evaluation –
These assessments allow us to evaluate your strengths and areas of need in
your body structure, flexibility, movement, strength, performance,
lifestyle, and nutrition:

• Body fat calibration
• Cardio-endurance capacity
• Postural and Structural Body
  Analysis
• Movement Analysis

Nutrition– Metabolic Typing and Health
Assessment questionnaire – You will have no more guess work with your
diet. From this assessment, we will find out what micronutrients are ideal
for you, track your consumption along the way, and make nutrition
recommendations to dial it in.

STEP TWO: PROGRAM DESIGN

Using
your evaluation as the basis, we will design an individual training program to
meet your health and fitness goals and needs. Your program will include a
seven day a week schedule that includes workouts, activities, rest and
other recommendations that are important for your Custom-Built Exercise
Program. Even if you choose to just be in the group classes we wane to be able
to know how to coach you during the sessions that is best for and to know what
homework to give you to progress you along your program. Your Exercise Program
will include a variety of activities to meet your lifestyle needs.

When
designing your Custom Built Exercise Programs in Santa Fe, we incorporate
ALL of the components that are required for your success, using the 4
Pillars of Health and Fitness.

PILLAR 1: PROPER MOVEMENT

We have over 600 muscles, over 300 bones, and all of our
internal organs, nerves, arteries and systems: nervous, endocrine, cardio
vascular etc. that make up our body structure. They are all connected by
fascia, and all these muscles, bones and organs have a specific function
(job) and place to be. When you move your body, this movement effects your
whole being. Everything you do is an education (an exercise) to your body.
When considering starting any exercise program, you must assess
your strengths as well as your limitations in movement. Limited and
improper movement leads to issues not only in your bones muscles and joints,
but also your organs, nerves, and arteries and veins. Proper movement means
that all the muscles, tendons and ligaments from deep inside your body to the
superficial are in place and doing their job. Please don’t be fooled into
workouts that use “movement” but don’t program exercises to progress you or
worse that don’t pay attention to form. When you are relying only
on workout machines, cardio equipment, and attending group classes where
everybody is doing the same thing without an assessment first you will be
moving your body improperly and becoming more susceptible to injury.

Something I here a lot is “Don’t worry, I modify (chosen
movement) to make sure I don’t hurt myself.”

While it is important to be aware of not hurting yourself
during an exercise, if you are modifying a movement, you are also teaching
your body to compensate and damaging your body. Now when you are in the
“real world,” those compensated patterns will show up when it is difficult
for you to get in the car or strain your back when you twist and bend over
in your office chair to pick something up.

When SolCore Fitness designs your Custom Built Exercise
Program, we provide you exercises that will first balance your body,
improve your posture and then strengthen you from the inside out. Then you
will be provide with progressive exercises that are specific to you and
your goals, while improving strength and awareness and moving your body
the way it was intended.

PILLAR II: HOLISTIC NUTRITION AND LIFESTYLE COACHING

SolCore
Fitness Personal Training Santa Fe will help increase your metabolism, decrease
toxins and reduce long term stress on your body by incorporating metabolic
typing and nutrition into your holistic Custom Built Exercise Program. Through
a comprehensive evaluation we will identify these stressors, prioritize
them and address them systematically. We will provide you with tools and
suggestions, appropriate to your lifestyle so that you are energized,
clear-headed, free of bloat/inflammation and in balance.

You
will learn how to eat properly to fuel your body for energy, vitality and
healthy weight loss and to maintain a healthy weight. You will not be put
on a generic or “popular” diet. Through analyzing your answers on the Metabolic
Typing and Health Assessment Questionnaire, together we will find out what
Macro/ Micro Nutrient Profile ratios work best for you. We will monitor
your food intake and modify and suggest supplementation if needed.
This will lead to healthy weight loss, more energy and improved mood.

PILLER III: SLEEP REST

It is
vitally important that you balance the amount in your life with equal amounts
of activity and rest/sleep. When starting a new exercise program it is very
important to know what exercises or routines are appropriate and what time and
how much. It is not enough to just make sure you get enough sleep. A through
workout program knows how to program exercises and stretches into the routine
so as not to overload your body. Not doing this leads to stagnation and injury.

PILLER IV: MOTIVATION, COMMITMENT, AND SUPPORT

We are
all motivated by something. Whether we are trying to achieve
something, acquire something, or fulfill some need or desire, we are all
motivated by something.

Where motivation
really counts is when it propels us to do the things that we perceive as
being hard or difficult. It is easy to be motivated to do the things that are
easy or that you are already good at. For most people starting a new
health and fitness program, they struggle with staying motivated and
committed to their goals.

At
SolCore Fitness, we start every Custom Built Exercise Program with assisting
our client’s in identifying their goals, starting with the “Big Dream”
goals and then breaking it down into smaller more attainable goals. We
help you make it measurable (how will you know you’ve accomplished it) and
help you determine a realistic deadline to reach it.

Once
you start reaching those smaller goals, your confidence and momentum
will accelerate you into reaching your long term goal. SolCore Fitness
Custom Built Exercise Program will provide you a step-by-step plan to keep
you motivated, committed, and on-track.

We also
understand that along the path, the “old you” (old habits and unhealthy
lifestyle) may try to grab the “new you” (new healthy lifestyle and
habits) by the hair and pull you back. Sometimes you need a pat on the
back, sometimes you need a shoulder to cry on, sometimes you need somebody
to tell you like it is and give you a little kick in the pants. We all
need help and support in this life. It not only takes a village to raise a
kid, but it takes that same village to help that kid who is now an adult
achieve the goals the he or she really desires. Our Health and Fitness
Practitioners will provide you coaching, education, and accountability
while always offering support and encouragement to get you past the walls
that would typically stop you in your tracks and put your goals on hold.

Also,
we will review your Custom Built Exercise Program together every four to
six weeks to make “tweaks” in it and keep it from getting stale and
unproductive, while addressing any emotional struggles that you may be
having. You can rest assured that SolCore Fitness Personal Training in
Santa Fe cares about your well being and wants to provide you with the
support to succeed.

STEP THREE: THE COACHING

Our custom-built
exercise program is held together through coaching. The body is
very intricate and there are a lot of moving parts to make your program
work. This may seem overwhelming… not with us at your side. We specialize
in taking all the components required for your success and making it easy
and actionable. Our coaching will provide accountability and produce
confidence through the success you gain along your path.

We will
coach you through the fitness process while educating you on how your
body functions optimally to maximize desired results and prevent injury.
Understanding how your body works and what works for your body will
empower you to take control of your health and fitness.

DOES
YOUR BODY FEEL STIFF AND IN PAIN? ARE YOU OUT OF BALANCE? DO YOU WANT TO
IMPROVE YOUR POSTURE?

SOLCORE
FITNESS PERSONAL TRAINING SANTA FE HAS THE ANSWER. MYOFASCIAL STRETCHING
ARE HANDS DOWN THE BEST STRETCHING EXERCISES AVAILABLE! THESE ARE ACTIVE
FULL BODY STRETCHES USING MUSCULAR AND FASCIAL CHAINS, THAT WILL LEAVE YOU
WITH PERMANENT RESULTS!

The
human body has over 600 muscles. Muscles are designed for movement
by contracting (shortening) and relaxing (lengthening). It is this process
of contraction and relaxation which enables us to manage our internal
environment and move through our external environment.

Conventional
stretching techniques typically involve stretching a muscle in isolation,
and are not full body stretches. This approach, for the most part, is
ineffective since it disregards the fact that muscles work in groups or
chains. If muscles did not function this way, we would not have the
ability to coordinate movement, i.e. to walk. Since muscles work together
in chains, it also follows that if one muscle within a chain has
an imbalance, then it will adversely affect the functioning and
length-tension relationships of other muscles within that chain.

In
order to effectively stretch a muscle, you must stretch it along with the other
muscles within the chain and the fascia that connects it. This form of
stretching is called Myofascial Stretching and they are Santa Fe’s best
stretching exercises for full body stretches.

Since
structure dictates function, if you use Myofascial Stretching along with
ELDOA’s, structural reinforcement, global functioning exercises and a
healthy holistic lifestyle, your function (performance) will improve in
all areas of your life. Whether you are a professional athlete, a
stay-at-home mom, a working professional, or anything in between, your
quality of life will improve when you are living pain-free and in balance.

Myofascial
stretching was created by world-renown Osteopath and Orthopedic MD,
Guy Voyer. SolCore Fitness Personal Training Santa Fe was one of the fist
facilities in North America to incorporate it and has years of educational
and practical experience using Myofascial stretching and getting amazing
results.

• Benefits from Myofascial Stretching are:
• improved muscle tone, strength and awareness
• improved athletic performance
• Increased body awareness and comfort
• increased flexibility, decreased stiffness
• improved sense of well-being
• more comfortable, restful and restorative sleep
• improved posture
• decreased risk of injury
• normalization of myofascial chains!