personal training success Archives - Solcore Fitness

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How Fad Diets Measure Up

How Fad Diets Measure Up

The battle between holistic lifestyles and holes in your diet

You know how the saying goes: “The proof is in the pudding (that the latest fad diet says you can’t eat anymore).” When beginning your health journey, the appeal of the latest diet can often overshadow the downside of ignoring your own genetics. Below, see how fad diets stand up against the holistic nature of eating for your metabolic type.

WEIGHT MANAGEMENT

Fad diets promise fast results, but with any quick fix solution, they’re unreliable and inefficient to maintain. Allow me to demonstrate this concept with a little help from T.Swift herself, “Band-aids don’t fix bullet holes.” Sure, this Bad Blood lyric wasn’t surrounding the health ramifications of ill-formed diets, but the metaphor measures up. A Two-Week Makeover Cleanse or 27 Day Celebrity Body diet may help you lose a few pounds whilst under a restricted calorie deficit regimen, but it’s not sustainable and will result in packing on the pounds on day 15 or 28 when the diet is over. The key to a healthy lifestyle is a strong foundation of nutrition that won’t cause yo-yo weight loss and weight gain with every new diet bandage.

Eating for you metabolic type is an easily adaptable lifestyle change, not a “get skinny quick” scheme (though, that’ll happen too). When you assess your metabolic type, you’ll learn to eat the foods that are most compatible with your natural chemistry, and you won’t be struck with analysis paralysis when choosing the right foods for your diet. This structure simplifies why certain foods leave you craving a nap or even just craving more food, and how to solve that through fine-tuning your macro/micro nutrient profile.

Winner: Metabolic diet. If you’re eating according to your individual genetic makeup, you’ll avoid feeling overwhelmed by the latest diet craze or financially drained by expensive one-size-fits-all cleanses and supplements. What’s more? You’ll have quick and consistent control of your weight loss goals by eating the foods that are right for you.

METABOLISM

Fad diets seem to work at first because they often require eating a minimal amount of calories in a minimal time frame throughout the day. This, of course, will help you drop water weight, but it will also disrupt your natural metabolism: the rate at which your body burns calories — even at rest. You’ve seen the celebrity-endorsed juice cleanses poised to shed weight within – gasp – days. Though, does the short term water loss benefit your long term health goals? Not a chance. The reason? It’s not conducive to your overall metabolism or sustainable overtime. Chronic dieting may actually slow an already fast metabolism and cause you to burn fewer calories during the day than would have naturally.

Eating for your metabolic type works with (surprise!), not against your metabolism to keep you feeling full between each meal while boosting your metabolism to burn even more calories during workouts and rest periods. When you’re harnessing the foods that fuel your cells, you’ll be able to eat with less restriction while sticking to the longstanding nutrition strategy that will speed even the slowest of metabolisms.

Winner: Metabolic diet. More food, more energy, more calories burned.

ENERGY

Fad diets operate like most trends. They ramp up in popularity and seed themselves throughout pop-culture until they’re replaced and become another “Why did I ever think that hairstyle was a good idea?!” photo tucked in the back of your family album. Much like those fashion trends that burn out quickly, a trending diet is not built to last. The lack of complex carbohydrates, healthy fats, and essential nutrients within fad diets will not only cause fatigue and irritability, but it will also cause an increase in stress and fat cells.

A healthy diet that caters to each metabolic type focuses on you and your unique build; from your genetics to your stress and sleep patterns. Through a detailed assessment that measures optimal nutrition specific to each, you’ll be eating the correct foods in the correct quantities instead of fighting to maintain an unrealistic diet. The holistic nature of metabolic nutrition focuses on the food that mitigates cravings, deprivation, and fatigue as well as the environmental stressors of everyday life such as stress, sleep, digestive health, and your existing daily schedule.

Winner: Metabolic diet. Tailoring diet and exercise to your genetic makeup will identify your personal super foods (and the foods to avoid) to maximize strength and energy — simply through small adjustments to your holistic lifestyle. Through this simplified balanced approach, you’ll have more mental and physical stamina.

MUSCLE

Fad diets are rarely – if ever – touted by bona fide athletes or fitness professionals — and for good reason. An overly restrictive diet can’t provide the fuel necessary to build muscle, increase respiratory strength, or mental clarity because of nutritional deficiencies that often follow. Even when diets are loosely (read: entirely) tied to a sport like the ties between paleo and crossfit, but that restrictive diet is rarely used by professional athletes because of the unbalanced nutrition it provides for daily life. As increased muscle mass prepares your body to burn more fat, it’s important to focus on building strength at every phase of your holistic journey.

Following a metabolic diet emphasizes that the pillars of health and fitness extend not only to the food we eat but the mental and physical habits as well. When you provide your body with the proper nutrition it needs to operate at full capacity, weight loss and muscle gain will quickly follow.

Winner: Metabolic diet. You wouldn’t put diesel fuel in a car that requires standard premium fuel, right? This same concept applies to the fuel that makes your body run (and jump!) (and squat!). Eating according to your metabolic type ensures that your nutrition keeps all internal cylinders operating at peak efficiency during and after workouts.

***

Noticing a theme here? When you eat according to your metabolic type, you’ll never be dieting. Instead, you’ll be making small changes based on your genetics and everyday stressors to consume the kind of foods that will energize and optimize your body. By committing to a lifestyle change, progress will begin.

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Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe- Janette

Being in this field it is impossible to not get attached to the people you work with. Some of my greatest joys are to get to know each person personally and to hear the amazing stories that come from their mouths. It is an amazing treat. And when you are able to help them it is an extra special bonus knowing where they have come from and what they had to go through to get there.  Janette extremely epitomizes this process. I have a real place in my heart for who she is and what she had to go through to get where she is now. Even though it completely makes sense to me that she could do it through the SolCore Fitness program, her journey is truly inspiring to me.

Janette is approximately my age, 40-ish, but she came to us with the body and spine of a 90 year-old. She was in constant semi-debilitating pain. The only thing that kept her going was a sense of duty to her family and hope that she could get out of this situation.

This situation was one to where she had gone from a thriving young woman with a husband and two kids to a woman that was just trying to get through her day. Her sole goal each day was to not get in any more pain and make it back home, to where she promptly collapsed not able to interact with her family. She sought help form chiros, massage therapists and PT’s but the pain in her back and neck was getting worse. It got so bad she was not even able to give her daughters a bath because she couldn’t reach over the tub.

To make matters worse she couldn’t use pain meds, and she knew that all the doctors wanted to do was to fuse her spine. Luckily, she found a DOM that was able to subside her pain somewhat and she reached out to us to “put her back together.” When I talked to her before starting, I told her that what she had wasn’t that difficult to fix, it just wouldn’t feel that great doing it and would take awhile.

Being the focused person that she is, she committed herself to try it for six months. My main direction to her was to go slow.

Let me tell you how committed Janette is. On her initial session when she did the wall stretch she was brought to tears because of the tissue being pulled back into place.

You see when tissue heals after an injury without it being put back into place properly it heals “out of order.” So when you start correcting, it doesn’t feel so nice.

This pain happened to her whenever she did a class or while she did her stretching homework at home, but she persisted. At one point her husband asked her why she kept going back and she said, “Because this has to work.”

I can’t tell you how many times I walked over to her during a class and saw her struggling just to stay in the posture on the verge. But I am glad that she kept with it because she now has pretty much no pain, has gotten back into lifting and running but more importantly she is a participant in her family’s life again.

It is my absolute pleasure to introduce Janette as the December Member of the Month.

 

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

I was sick and tired of being in so much pain and I had to try one more time to get rid of it. I knew that there had to be a way out of it. Your program spoke to me and I dove in.

2) What did you do before?

I used to workout a ton. Lifting weights, running and just being active. I go to an acupuncturist and I was seeing a PT before this but was given up on and told there was nothing that could be done.

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

My pain has gone from unbearable to almost gone and I am now able to be present in my family’s life. I can play with my kids. I can workout again. I feel like myself again.

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

I love lifting weights! It feels so good to be able to move like that again. The lower to mid thoracic ELDOA’s are murder for me. I know that they are exactly what I need, but they are tough.

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

I would like to continue to be able to keep correcting my posture and to lose the 10-20 lbs I put on when I couldn’t move.

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

That it works! I love the personal attention. The way the program is put together and is taught just makes sense.

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

Keep going! You have got to take it one class at a time and do what you can. When you don’t feel like going…go anyway! Do your homework. Even a little bit is going to dramatically help you.

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

            Do it! But if you do give yourself some time to work it. You should be in it for a minimum of three months to even start to feel where it is going. If this program can work for me it can work for anybody.

 

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Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe- Rosanna Dill

We have a running joke in the midday class. At about 12:32 Rosanna is going to come screeching in with her workout gear and high heels. She’ll start warming up and be told what the class is that day (no matter what it is) and genially say with a huge smile on her face, “Great, let’s do it!”

Rosanna has one of those minds that likes to figure things out. She is very inquisitive and will generally figure things out on her own. This shows up at home as she is the “handyman” of her family and is pretty successful at it. So she applied the same gusto to her fitness program and got ok results. The problem was that she noticed that her “problem areas” weren’t getting better and in fact getting a little worse. She has what 90% of people have in a thoracic kyphosis. This is a tight upper back that is more rounded than it should be.

Her main goal now was to not be the “hunched back little old woman” so she decided to stop “being a cheap bastard” (her words 😉 ) and sought help. Rosanna saw us on Facebook and read a little on what we do and it really peaked her interest. She decided to commit and work on fixing her upper back by joining our group class.

She jumped in with two feet and worked her tail off. She did all the homework that was given to her and some that wasn’t.  Because of this she has drastically improved her posture and is learning tools so to never become the hunched back little old woman. This is also why Rosanna is October’s Member of the Month.

 

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

I did not want to become that little old woman with the hunched back.

 

2) What did you do before?

I took Pilates at a gym for a bit until a dog bit me (long story). I am active and do outdoor activities. Most recently, I was doing an at home DVD workout program that has me doing different stuff every day.

 

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

I have so much more awareness in my body. I have much more freedom in my body and I can see my tight upper back slowly going away.

 

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

I like all the exercises. I know that they are all helping me and I can feel it. I really enjoy how all the exercises work together in the program. The wall stretch helps me sleep at night and the handful of upper back exercises are really starting to strengthen me.

 

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

Just continuing to open up my upper back. It’s like you said, I am working on the past imbalances in my body and what I am doing to myself now.

 

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

I love the fact that the classes are varied, fun and effective.

 

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

Take your time. It is a process to getting results. You are not going to get major results in three months and definitely not in 6 weeks like other programs promise. Stick with it because it is totally worth it.

 

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

This program is a subtle yet effective practice that realigns your body.

 

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Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe – Pat Murphy

Pat is one of the happiest people I have ever met. Just look at that smiling shot for goodness sake! She seems to not have a care in the world. But on the flip side Pat is a very hard worker and has really proven herself over this past year of being with us.

Pat came to Santa Fe after a whole other life in South Beach Miami. She was in Miami before it even started to become the international metropolis that it is now. She was a social worker there working with clientele that had severe head wounds and/or was about to die. All day long that was the majority of her days, until finally she had enough. If she had to fill out one more report she was going to lose it. So she packed up her stuff and Lou (her husband) and moved to Santa Fe.

She had been coming here for 25 years and it seemed like the perfect fit for her new life. She also completely switched gears on what she wanted to contribute in this life. Instead of dealing with death and destruction (literally) she focused on the new joyous beginnings and became a wedding officiate.

I met Pat while networking and right after my “60 second commercial” she said, “You’re talking about me,” with a big ol’ smile on her face. Well I never know if somebody is really serious or not but sure enough she contacted me about a week later.

When she first started it was difficult! We were doing a myofascial stretching hip flexor routine and it was hard because it was new and hard because she needed it. And at the end of the session I said to myself like I say about everybody, “I hope she doesn’t quit.”

Well as I already told you, she made it through that class and all of the others throughout the year. And along the way she has made some amazing progress, so it wasn’t even a question to have Pat be our September Member of the Month.

 

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

I started to notice that I was getting weaker and starting to have a lot more pain. I also saw that many of my friends were going down the road of surgeries and illness, and there was no way that I wanted to do that. When I heard you speak, it really resonated with me and I knew it was for me.

 

2) What did you do before?

I tried Pilates, Yoga and some regular group exercise classes, but I didn’t like any of them. They just didn’t know how to address what was going on with me and I was afraid I was going to get hurt.

 

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

The pain I was constantly in is pretty much gone. I feel so much stronger and I am really proud of myself each time I finish a class.

 

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

I like the 90/90/90. My hips feel so good and balanced after we do them. I do not like the frogs. I know they are good for me, but they are hard.

 

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

I just want to keep showing up. If I show up good things happen. If I were to stop I know I would go backward.

 

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

I love being in a group where everybody is working hard! And the attention to detail and the knowledge that you guys provide us is wonderful.

 

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

Just keep coming!

 

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

Just try it and see what you are capable of!

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Personal Training Success Story in Santa Fe

Personal Training Success Story – Carol Petersen

Carol has lived a full life. You wouldn’t know it while just casually talking to her. But when you sit down with her and really get to talk to her, you hear things that show you what a full life she has had.

In her 70 + years she been blessed with wonderful children and grandchildren. She has worked as a high level educator at UCLA and has traveled to exotic lands as a photographer. This drive for a full life has led her to our program. She was looking for a program to help her with some of the injuries and imbalances that she had acquired throughout her life. But even more than that, she was looking for a program that she could do and that would help her continue to live to her life to the fullest.

I am happy to say that Carol has not only achieved many of her goals, but she has thrived! And she did this while working through some challenges. So it is no surprise that she is the August personal training success member of the month. (Note: the reason you don’t see a photo of carol above is that as she puts it “I enjoy being on the other side on the camera.”  She is in the shot above, but you’ll just have to guess who she is.)  😉

 

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

I was looking for something that would help me with past injuries and imbalances that I had. I was also looking for something that was doable and that helped me live my life to the fullest.

2) What did you do before?

Right before this I was just doing a regular gym workout of using the machines and some cardio. Prior to this I was really into Yoga for years but unfortunately had to stop due to the teacher pushing me too far.

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

My neck feels amazing! My posture is much better. I feel really aligned, which helps me move my best but also emotionally has me feeling my best. And unintended… I have really toned up and lost weight. (She asked me not to say how much, so we’ll just say double digits.)

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

I love the 90/90/90 (obturator internus – deep hip and pelvis muscle) it just feels so good afterward! I don’t hate any of the exercises, they all have such great benefits.

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

I want to live my life to the fullest. At the start, it was really hard to show up to the classes and the exercises were challenging. But after 2-3 months, I found my groove and the results have been amazing. I had some internal challenges and personal challenges along them way, but I just kept coming. I want to continue this path and be respectful to my body.

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

That I got my body back! It is not a good feeling to feel disconnected to your body and all the aches and pains that are associated with that feeling. I love the fact that you guys help me do it right and make adjustments.

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

Hey let’s do this!

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

Try it!

 

 

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