If you had the chance to design and then enjoy a weekend retreat that was tailored to your own needs and preferences, what would it look like? Would you want to be in a beautiful place, eat wonderful healthy food, to get to know the natural environment of ocean and mountains? Would you want to meditate and have personalized restorative yoga sessions? Would you want to end your evening with the most amazing bodywork you will ever experience? Does that sound better than the usual spa experience where m

ost of your time will be spent inside and eating food that is cooked for multiple guests? Having been to many spas in different parts of the country, my recent weekend at Soma Get Fit was in a different league entirely and far surpasses all my other experiences. Here’s why: For starters, the staff spends considerable time before you arrive to develop a personalized itinerary and menu. They want to know what priorities you have, be it cardio/aerobic, yoga and meditation, hiking, biking, kayaking or other water sports. Once that is established, they develop a schedule that integrates the extraordinary natural environment of Santa Barbara into your entire exper

ience. I biked in town, stopped at a number of beautiful parks where Karen led me and my friend Marlo in Yoga sessions. Scott and Karen took is on an amazing hike into the hills of Romero Canyon where the views and flowers were terrific. We visited a soothing Buddhist temple, which allowed us to appreciate silence and some time for reflection and more. Karen guided us on our kayaking trip in the harbor and educated us about the marine biology of the area.

We went to the Farmer’s Market with our personal chef Lys Poet where we picked out the produce that she transformed into a 4 star meals. Each evening ended with Scott Crawford giving us each the most amazing 2 hours of bodywork. His talent must come from the Gods. His work is magical and you won’t want your session to end.

The activities, the setting, the food and the tone all contribute to this unique experience. But the essential quality of the Soma Get Fit stems from its people. They are invested in creating experiences for their guests that change body and mind. Their goal is to facilitate personal transformations that their guests have envisioned for themselves. They come to you without judgment, they don’t have preconceptions and they really want to “be there” for their guests. They are gentle but determined that the time you spend at Soma Get Fit will mean something, both while you are there and after you leave. The only drawback to this entire experience is that you have to leave. I for one will go back as soon as I can.

Related posts:

1. A SOMA Experience Video: Edward Farwick
2. A Review in Vital Juice for Soma Get Fit
3. CHILL OUT LA LAUNCHES REVIEW FEB 2010

ANGELENO MAGAZINE FEB 2010

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1. CHILL OUT LA LAUNCHES REVIEW FEB 2010
2. A SOMA Experience Video: Edward Farwick
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3. ORGANIC MAGIC-SOMA GET FIT

Check out our most recent press in the daily healthy online magazine Vital Juice.

We hosted the LA editorial team here for one of our weekend retreats and they absolutely loved it.

Click below to read the full review and save 20% off your next retreat.

http://vitaljuice.com/entry_detail/la/1037

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by Janet Rifkin, Ph.D.

I was going to write about our rafting and hiking trip in the Grand Canyon where I put Scott’s program into an action-packed adventure. But before I do that, I thought a more immediate update would be in order. Having been “in training” with Scott for the months of September, October and ½ of November, I needed to head back to Massachusetts for 5 weeks which meant that I would be without my trusted guide. I had made lots of progress in those weeks with Scott-improving cardio-vascular conditioning, improving flexibility (I have already admitted in previous posts that I have the tightest hamstrings and calves on earth,) and had also begun-at Scott’s suggestion, a nutrition/exercise program (with an amazing woman named Teri Tom)  that would help me lose those 8 pounds I had gained while sitting behind my desk as a college dean (By the way, for the record,  I am 62 and don’t want to look like I’m 40 or 50, but I don’t want to look like I’m 80.)

All was going amazingly well before I left California. I was disciplined, committed and focused. But how would it be when I left this environment without my support team. More importantly, how would I do on my own, over Thanksgiving where I would be hosting a feast for 15 people, cooking all the traditional stuff that people want and expect, and wanting to start drinking early enough in the day to temper the inevitable tensions of large family gatherings?  So, here’s how it went. Let’s just call it a “good news/bad news” outcome.

The Good:

1. I went to my local gym 4-5 times a week and kept up with my cardio.

2. I followed Teri Tom’s nutrition plan pretty well, and didn’t eat too too much on Thxgiving.

3. I kept in touch with Scott via email and text which made me remember that he was still an important part of my world, that I would be seeing him again soon and that I’d better not let him down because that would be disappointing myself.

The Bad:

1. I didn’t focus enough on stretching and my tightness is in high gear.

2. I am slouching more than I did before I left LA

3. The afternoon drinking (couldn’t help it) on Thxgiving didn’t stop family craziness (although-still it was mostly fun.)

I’m headed back to LA in a week and already have scheduled multiple sessions with Scott. Let’s see what his reaction is when we start-up again….

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1. A SOMA Experience Video: Edward Farwick
2. THE PROGRAM
3. A Review in Vital Juice for Soma Get Fit

Part II: The Program

by Janet Rifkin, Ph.D.

So Scott began to work with me. He started by asking me to articulate the goals I had for myself. I had a lot of trouble answering his questions. I knew a few things: I wanted to stand up straighter, lose what I saw as the “humpification” in my upper back and lose the 8 pounds I had gained during the 8 years I was working as Dean of a College in Massachusetts. However, what I really wanted to talk about were my fears-my fear of not having a professional identity, my fear of looking like an old bag and my fear of falling into the abyss of the Grand Canyon where I was going in 10 days time.

Clearly, my most immediate need was to get ready for my upcoming rafting trip which involved a 7 ½ mile hike down the Grand Canyon carrying a 30 pound pack and daily hikes climbing over boulders and traversing narrow ledges. Scott had his work cut out for him. His first challenge was to stop me from chatting incessantly. People tell me I ask too many questions. My sons call me “the interrogator” and given that I once was a trial lawyer, cross-examination comes naturally. During our first two sessions, Scott let me chatter. Maybe it helped him to get to know the person, as well as the body he was training? Maybe it was to make me feel comfortable with him? Maybe it was because he was entertained? Whatever it was, by session three, he began by telling me that I wasn’t allowed to talk so much. I laughed but he was serious. More importantly, he was right. I needed to focus on what he was trying to teach me. Talking too much was a way to protect myself from feeling awkward and uncomfortable.

So Scott worked with me to open my hips-to move them front to back, side to side and to “twist.” I did this as I was stretching my calves and my Achilles tendon. Remarkably, the bump I had in my right Achilles got smaller and the pain that I was feeling abated. Every session with Scott ends with body work which “opens” the tight areas. To be honest, the work he did on my sore Achilles wasn’t a barrel of laughs. It hurt-a lot. But it worked and I now look forward to the end of every session when he works on me, finds tightness I didn’t even know I had and releases areas of tension and strain that have building for years.  But we also did more than this. He started me on a regimen of lunges, of abdominal crunches, of pullies, of push-ups and more. He even let me start talking again-of asking questions most of which he answered. He gave me a plan for what I should to on the days that I wasn’t working with him, most of which focused on building up cardio-vascular capacity.

After 10 days, I felt mentally prepared for my rafting trip. I was excited and no longer felt I was going to fall into the depths of the Canyon. My husband I left LA early on the morning of September 26 and got to Flagstaff 8 hours later. The next morning, we met our group and headed to the South Rim where we would begin our hike the next day at 4:30 am and where I was eager to start putting Scott’s program to the test.

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2. Intermezzo
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There is just enough light to get started. I shed a layer, knowing I will warm up once we get going, grab my water bottle, and start the run. Part way up the first climb I start to warm up and my heart-rate settles in. I shed the arm warmers, continue to hydrate, and find my climbing rhythm. The sun starts to rise. The air is crisp and peaceful. That momentary lethargy and those questions about what I’m doing have vanished.

We hit the peak of the first climb—the view is amazing; the air crystal clear. All of Santa Barbara can be seen from this vantage point. Looking out towards the ocean over the city where most people are still sleeping, I feel the morning sun and I know exactly what I am doing. We start the first descent to get ready for the next climb.

This was my weekend routine for three months. I was training for the 35-mile ultra-endurance run called Santa Barbara 9 Trails. On the trail-running circuit, 9 Trails is considered one of the toughest in the nation. With all the changes in elevation and the single track and rocky portions of trail, I can certainly attest to this claim. It was by far the toughest fitness challenge I have ever undertaken.

I began my training after competing in an easier trail run called the Bull Dog Ultra in Malibu Canyon. Finishing 3^rd in my age group in that event I felt I was ready to undertake a bigger challenge. After a year of doing several triathlons and cycling events I had really taken a liking to trail running. My training for 9 Trails consisted of two parts: running and strength training. I had weekly running schedules to follow as part of my training with the Santa Barbara Running Group. The weekly schedule included one track workout to work on interval running, which made a big difference in my longer endurance runs.

The other crucial part of my event preparation regimen was SOMA strength training with Scott. The SOMA workouts improved markedly my leg and core strength, and this proved a huge advantage for me in the climbing stages of the event. At several points in my training I ran with others who did not do the strength training, and they made mention of the noticeable difference it had done for me. Stretching and bodywork were also part of my SOMA training; although, in retrospect, this was a component that I realize I did not utilize as much as I should have.

Race day was greeted by another crisp, clear Santa Barbara morning in late November. The temperature was warm, however, and would only get warmer. This was something many runners would pay the price for later, in the form of crippling muscle cramps.

The loud speaker started us all off around 6:30a.m. and everyone started at an easy pace up the first hill. What started as a clump of 130 bodies soon fanned out as runners made their way up the first single-track ascent. With my running game plan in mind, I made sure not to let the adrenaline get the best of me and push me toward starting too quick. I kept an eye on my heart-rate monitor and worked to stay within my range. I knew if I started fast I would pay for it later. 9 Trails is a race about patience, one that demands strategy, restraint, pacing, and knowing how to hold enough fuel in the tank for the last stages. And I felt good going into the first climb. I hit the first peak in the timeframe I had hoped for, and I made sure I was following my nutritional plan and getting enough calories and hydration per hour. It was on the first descent that something happened.

I was handling the downhill pounding on my quads fairly well, I thought, when suddenly—a pop and twinge in my right quad/IT band area. From that point on, pain would be radiating down my quad and into my right knee. The downhill portions accentuated the pain and became especially difficult. But I managed to make it to the ½ mark in decent time. This surprised me, as I felt I was not able to run anywhere near my normal pace. I made a quick adjustment to my shoes at aid station, but I did not camp for long, as the decrease in movement induced cramping in my legs. I took more salt tablets to help keep my metabolism regulated and off I went, heading for home on the return trip.

I passed one running partner who had turned back; he was dropping at the ½ part due to excessive cramping. The warm temperatures were getting to many of the runners. And at the beginning of the trip back, my mind also began to focus on the pain in my knee. I became frustrated and upset. I had trained so hard for this and I knew I could do it. But I could not run my normal pace at this point. For a few moments the thought did cross my mind of dropping at the ½ way mark. But, once again, that thought didn’t last long. I was determined to finish. Some people might not agree with my decision or my thinking. But it wasn’t about anyone else; it was about me, about a goal I made and one I wanted to see through.

On the trip back, I was running as best I could on the ascents. But even these would eventually become quite painful. The descents were still the worst, putting the most strain on the injured leg muscles. I ended up having to walk most of them, trying to keep weight off my right leg, which eventually led to some intense blistering on both my feet. To make matters worse, I was basically alone on the trails, with the exception of a few runners who would pass me here or there. At one point, as I was crawling through the bamboo tunnel (yes, folks, you must negotiate a bamboo tunnel on hands-and-knees on this run), my legs began cramping severely. As I clawed my way out of the tunnel, I let a few tears of frustration out, wishing so badly my body would just work the way I knew it could. But I pulled myself together and refocused on my goal to finish.

And guess what. Despite all the pain, all the frustration, all the unforeseen circumstances—I did finish. I crossed the line in 9.5 hours. This wasn’t close to my original target time, of course, but that didn’t matter. What mattered was that I had completed my goal. And I felt a resounding sense of pride and exhilaration in following through, fighting the odds, and conquering what was by far the most challenging fitness event for both my body and my mind.

After reading my narrative, some of you might be still asking yourselves: “Why, Clanci, why?! Why the events? Why the training? Why the pain?” Well, for some, these things provide a way to stay fit and reduce weight; for others, they provide an effective stress relief; and for others still, they are simply highly enjoyable activities. For me, it is all of the above. I love fitness. It feeds my body, my mind and my soul. It is a part of my lifestyle, a part of who I am. I am a single mother, a high-school teacher, and a fitness instructor. I cherish each part of my life and I love what I do. My three teenage kids are wonderful and push me to be the best I can be. And it is always my goal to encourage them, my students, and members in my fitness classes to be all that they can be.

That said, there are always those days when I feel overwhelmed with life; when I feel spent; when I feel that I have nothing left to give. But strange as this might sound to some, those are the days when fitness means even more to me. It energizes me. It gives me my life back. Taking care of my body and pushing it to new limits enables me to give more to others. I always joke that “working out” is my therapy, but in many ways it truly is.

My motivations to stay fit, to compete, to keep pushing myself in new directions—these all come almost entirely from within myself. And to house these motivations I have established a very firm (some might call it stubborn) mindset. A mindset that relentlessly pushes me toward achieving my goals. I believe others have to find that motivation, that mindset within themselves as well. Motivation is not something that can be given; it is something that must be found. You have to make a promise to yourself, recognize the responsibility of your commitment, and then set your determination to make a lifestyle that will help you follow through and never give in. Believing in your ability to achieve and your ability to exceed your fitness goals will help you remain focused and strong even during your weakest moments. It is not about what you cannot do, it is about what you choose not to do. Tommy Lasorda, former coach of the L.A. Dodgers, once said, “The difference between the impossible and the possible lies in a man’s determination.” I couldn’t agree more…except, of course, I would add “man or woman’s determination”!

So get determined, set your goals, strive for these goals, and be all that you can be. It’s all about you!

“Only those who will risk going too far can possibly find out how far one can go.”

— T.S. Eliot

Article by Clanci, Soma Client

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3. THE PROGRAM

The first time I met Scott was in Berlin during a Hugo Boss fashion show. He told me about one of his SOMA outdoor retreats and I was immediately interested. With a photoshoot in Southern California on the horizon, I planned a trip to Santa Barbara and reserved a spot for one of SOMA’s outdoor programs. I couldn’t wait to escape the hectic buzz of places like Berlin and New York and to get a chance to clear my head and regain some inner peace.

The day finally came and I was not disappointed. We started with a sunrise jog on one of Santa Barbara’s picturesque beaches. A session of personalized weight training (with ocean views, mind you) followed. The afternoon workout included a choice of massage or yoga; I took the massage, which was amazing and worked wonders on my sore muscles. As a special add-on, you can receive a personalized nutrition plan from a holistic doctor—right up in the mountains! I have to say, hiking next to rivers with Spring flowers as your backdrop definitely beats running indoors, with the treadmill clock as the best view of your workout.
SOMA’s personalized programs and retreats are perfect for outdoor fans! And Scott’s holistic approach will hit on all your wellness needs, from nutrition and massage to and inner and outer strength. Combining the natural beauty of a beach-and-mountains setting with a great trainer will help get you in perfect shape, in mind and body.
I can definitely recommend SOMA to anyone who needs a break from the busy workaday world and wants to achieve a better balance between mind, body, and nature.

Mahee, as seen in Marie Clare, Vogue, and Shape magazines

TOP MODEL CONTEST SHE WON:

http://video.aol.com/video-detail/topmodel-contest-mahee-thorak/3888998830

MUSIC VIDEO SHE IS FEATURED IN:

http://www.peoplechannel.de/player.php?clip_id=7187

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Day hikes are one of my favorite things to do on a day off for the sheer joy of being out in the beauty of nature and for the goodness it does for my body, mind, and spirit.  I consider a day hike to last between 3-6 hours…

Guide book/map, check.

Shoes, check.

Hat, check.

Water, check.

Phone/gps, check.

Now, what to bring for sustenance?  Here is my favorite…

Chewy sweettarts. (For a quick burst of energy!)

Peanut butter and honey or jam sandwich on whole wheat muffin with nuts.

Trail mix with extra dried fruit.

Fruit – good suggestions – grapes, apples, firm pears, oranges, tangerines, plums.   Bad suggestions – peaches, most berries, bananas.  See where I am going with this?  Sometimes I bring raw broccoli florets if I am in the mood for savory.

A chocolate bar (for emergencies only, it is always in my camelback backpack with extra trail mix and a few other things).

Wayyyy more water than I think I will need.

Enjoy!

By Melissa Beaugrand

Personalized Chef

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