April 22, 2010 marks the 40^th anniversary of our celebrated Earth Day, which auspiciously started in our very own hometown of Santa Barbara (http://www.cecsb.org/). Today Earth Day is globally recognized and celebrated as a day to recommit to our 3 R’s: REDUCE, REUSE, and RECYCLE so that our planet and we can live sustainably. However, to live sustainably and to have our planet thrive it takes more than one day a year. It takes an everyday “green” mind over “organic” matter approach to ultimately live sustainably within the means of our natural resources. But who said it’s hard or more work to live within ecological balance!? It’s actually as easy as your ABC’s to be green- all the way from iPhone apps to legislative acts, 3R’s trade-ins to eco work-outs, social meet and greats to green eats, to home cleaning and body cleansing.

Below are some of SOMA GET FIT favorites for living sustainably on Earth Day and Everyday!!

How to be Earth friendly for Earth Day and Everyday:

Eco ABC’s:

We love Care2Healthy & Green Living’s how to be earth friendly daily Eco ABC’s with quick and easy ways to make your day-to-day lifestyle earth-styled. Click on each letter of the alphabet (http://www.care2.com/greenliving/tag/eco-abcs) for an in depth of how to be green or take the challenge and see if you can come up with your very own eco alphabet pledges. In honor of SOMA GET FIT we made our own eco alphabet pledges…

S–Sustainable short showers with low flow showerheads instead of taking baths.

O–Outdoors, outdoors, outdoors! Take the opportunity to breathe in the fresh air on a hike, bike, run or doing yoga outdoors!

M–Mindfulness and meditation. Allow time each day to bring awareness and the extra-ordinary into the ordinary of life!

A–Adventure locally and explore new trails, parks or beaches by foot, bike or board and discover a new sanctuary.

G–Grow a garden, start composting, and I guarantee you will grow a community of eco biodiversity and new friends.

E–Eat local, organic foods that are in season.

T–Turn off all things that plug-in by using a power strip. When your computer, lights, kitchen appliances etc. are not in use its as easy as a flip of a switch to save $ and the planet.

F–Fix it or find it before putting it behind you! In other words instead of throwing things away see if they first can be fixed or if someone else can use it; you know Reduce Reuse Recycle.

I–Invest in or even better yet be inventive and make your own re-useable water bottle, hot mug and shopping bags made of renewable long lasting materials.

T–Transportation first by foot, second by bike, and third by carpool, bus, or mass transit.

Free Eco Apps (for iPhone):

Easy for on the go eco we love iRecycle (http://itunes.apple.com/app/irecycle/) and       FindGreen (http://itunes.apple.com/app/FindGreen/).  They are just a few of our favorite apps for knowing which materials and where we can recycle as well as find local green and sustainable businesses like SOMA GET FIT, bicycle shops to tune our bikes, or find organic restaurants when we are hungry! Latest app that is out for 2010 Earth Day is Billions Acts of Green (http://itunes.apple.com/us/app/billion-acts-of-green/) where you and billions of others from around the globe can find local Earth Day events, share eco pledges, and create community projects that fulfill your passion for preservation and protection of Earth.

Eco Acts:

There are many legislative Acts and causes that need your signature as a voice for making a difference in this world. On Earth Day you can do your part by signing the Earth Day 2010 Climate Declaration, which is part of the official Earth Day 2010 Campaign (http://action.earthday.net/p/dia/action/public/?action_KEY=2732) to making an eco pledge and/or take action.

Eco Trade-Ins:

We mentioned Reducing, Reusing and Recycling as a great everyday practice for living an everyday Earth day. But here are a few resources that will keep the 3R’s easy as a click away. Whenever you are in need of “new” stuff or want to get rid of your “old” stuff check out Freecycle (http://www.freecycle.org), TerraCycle (www.TeraCycle.net) or Craigslist (www.craigslist.org/). Who knows maybe you’ll find your next bike, kayak, SUP, or even some outdoor adventure friends!

Eco Work-Outs:

During our SOMA GET FIT workouts we like to work it outdoors, and when we need a mat we would rather be in the dirt than on a non recycled sustainable mat, so we go for the green and like to get down in our downward dogs on Eco-Mats that are made from non-toxic TPE, which contain no PVC or latex. Our favorites for finding an Eco-Mat are Gaiam (http://www.gaiam.com/), Barefootyoga (http://www.barefootyoga.com), and Lululemon (www.lululemon.com).

Eco Meets & Eats:

Check what is going on in your community for Earth Day and join your community for some fun meet and greets with fun green eats! On Earth Day Network (http://www.earthday.org/events/) you can find or even create events in your communities to celebrate getting down and green, and in TimeOut (http://www.timeout.com/) you can find the hottest, yet still carbon neutral clubs, bars, and restaurants that are painting the town green. In NYC for example you can join the Earth Day is Everyday Ride (Meet at the southern end of Union Square, E 14th St between Broadway and University Pl, times-up.org; Thu 22 at 7pm, free), for a group bike ride organized by environmental organization Time’s Up! This year’s trek goes from Union Square to Billyburg watering hole East River Bar (97 South 6th St between Bedford Ave and Berry St, Williamsburg, Brooklyn), where riders will take part in a BYO barbecue and be treated to a DJ, dancing and an Eco Art Show, courtesy of JustSeeds Cooperative. And If you like your vino in abundance and sans pesticides, herbicides or fungicides, imbibe more than 20 different “green” wine varietals at NYC’s Chelsea Wine Vault’s Think Earth Drink Green tasting (Chelsea Market, 75 Ninth Ave at 16th St; 212-462-4244, chelseawinevault.com; Thu 22 7–9pm, $30).

So find your city and green-it up!

Eco Cleaning & Cleansing:

Last but not least Earth everyday comes back to the home and to the heart, where spring cleaning and cleansing are often a laborious chore to rid or detoxify ourselves of the burden of dust, pollutants, chemicals, and other build-up. When we clean, treat and care for our homes and ourselves we always go for natural green cleaners such as Seventh Generation (http://www.seventhgeneration.com/) products that are safe for the air, surfaces, fabrics, pets, and the people living in our homes and Chivas Skin Care (http://www.chivasskincare.com/) made from fresh hand-milked goats, herbs from the garden, and fair trade shea butter & natural essential oils for our bodies. We also found a great way to get rid of nagging health problems such as allergies and fatigue and enjoy greater energy and a greener planet with this new book Clean, Green & Lean (http://www.amazon.com/Clean-Green-Lean-Toxins-That/) by naturopathic doctor and environmental medicine physician Dr. Walter Crinnion. With these helpful insights on our search to reveal and remove everyday chemicals and toxins in our homes and in our bodies the doctor helps guide us through those certain items in our homes and foods that slow our metabolism and can lead to common health ailments. Thanks Doctor Green!

From ALL of us at SOMA GET FIT…

HAPPY EARTH DAY EVERYDAY!!!

The Alexander Technique

Explorations in alternative methods to heal the body

By Peter Dugrè

This is the time of year when people strive for new beginnings, when people take a good look in the mirror and reflect on what they ought to do differently. While some advise not to look too deeply and not to try  to change too much, June Chadwick, certified instructor of the Alexander Technique, would teach a student to forget—or unlearn—all of their old bodily habits, and when it comes to posture and body movement, she would ask for a total transformation.

The Alexander Technique (A.T.) is about posture, but not about standing at attention; it is about increased fitness and wellness, but not about a rigorous exercise regimen; it is about body awareness, but not about harsh criticism of body image.

Although the A.T. is about ease and relaxation, it is an intensive lifelong journey. “Even after being a student and then a teacher for 30 years, I still come to realize new things that I’m doing, areas where I’m putting too much stress on myself, that I could be doing differently,” said Chadwick.

Chadwick teaches A.T. at her home on Toro Canyon and also at the Santa Barbara Polo and Raquet Club during the summer. The technique, although almost unheard of by many in the United States, is more popular in Great Britain, Chadwick’s native country, where Frederick Matthias Alexander, creator of the technique that shares his name, spent much of his life after migrating from Australia.

Alexander began to develop the technique in the 1890s while working as an actor in Australia. He had trouble with voice loss and hoarseness, problems that threatened his livelihood, and he was told that there was no explanation or remedy for his sudden, onset of hoarseness. As an actor, Alexander could not go on without a voice, so he began observing himself with the help of friends to determine what he might be doing to cause his voice problem.

Alexander’s observations led to a simple discovery. He noticed that when he wished to project his voice, his habit was to throw his head back as if trying to yell into the air. Upon observing this habit, he realized that what he was doing actually blocked off his airway and was counter productive to his goal of pushing more air through his vocal chords. When Alexander stopped his old, counter-intuitive habit, his voice woes disappeared.

From that pragmatic approach at rectifying his personal problem, Alexander developed a far more complex system of teaching others how to use their bodies properly.

Chadwick said that some open-minded chiropractors refer clients to her so that she can help them learn what type of body mechanics could help ease tension on their spines and inhibit body motions that cause skeletal injuries in the first place.

“People always say my back hurts or my neck hurts,” said Chadwick, “but what they should say is, ‘what am I doing to hurt my neck and my back?’”

Like Yoga, the A.T. teaches its students to become more aware of their bodies, but according to Chadwick, only the A.T. carries over to everyday life in a way that is specific to individuals to help reduce unnecessary strain on the body.

For instance, Chadwick teaches students how to properly sit at a desk if they do so for a major part of their lives, or how to lift boxes, ride horses or any task that requires repetition and the potential to cause problems in overworked areas. “Eventually, you will know when you’re pulling in or squishing, so the right way will become automatic,” said Chadwick.

The starting point for instruction in the technique is with the head’s relationship to the spine. “The body needs to support the heaviness of the head,” said Chadwick. “Most therapists—nobody really—addresses the relationship of the head to the body, but it weighs 10 to 15 pounds.”

Chadwick explains that the body is actually a fine-tuned machine, designed to work well, if used correctly. And that means realizing that the spine is a like a big spring meant to have that dense head balanced on top of it.

Yet, Chadwick hesitates to call the teachings of the A.T. a way to correct posture, because, she says, posture is too rigid of a term. Always trying to sit up straight actually can cause problems. People try to have correct posture and actually force their bodies into tight positions that may restrict lung motion and scrunch the shoulders and neck, or force the head and butt back and out of their natural alignment with the spine.

In a personal lesson of the A.T., Chadwick quietly observes a student’s way of moving, and with gentle hands-on instruction, makes her students realize when their muscles may be too tight, and when too much strain is being placed on the body. “I think this is about giving people choices they didn’t know that they had,” said Chadwick.

The main goal of the A.T. is easy to embrace: put less stress on the body by making it work less. Chadwick does not particularly agree with high impact workouts that she says tend to harm the body more than help, especially in the long term.

For 2009, perhaps instead of ramping up the workout routine to put stress on the body and cause lasting injury, pursue an easier course of body recognition and reeducation that can provide long term health benefits such as the A.T. The new beginnings can develop from within.

ANGELENO MAGAZINE FEB 2010

We loved hosting Chill Out LA for a Press to Impress Retreat Package. See what they had to say in their review:

http://www.chilloutla.com/chill-out-la/getaways/

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

Each New Year, many of us re-discover our motivation to get in shape, only to have it wane and disappear come spring. Well this year is going to be different—seriously. Rather than setting unrealistic goals, I’m focusing on the day to day and what I can actually.

I sat down with Scott Crawford, founder of Soma Get Fit , an active wellness retreat in Santa Barbara (and my friend and trainer) to see what tips he could share for keeping in shape the whole year.

Tip 1: Keep Moving

Like many of us, I’m trapped behind a computer most of the day. This is a big no no according to Scott. He suggests taking mini stretch breaks 3 to 5 times a day. Whether it’s a simple hanging stretch or a brisk walk around the office. You can even create your own mini yoga or Pilates routine if you have the space. The point is to keep moving, and you’d be surprised how much these breaks not only benefit your body: they’ll rejuvenate your mind and make you a more productive worker too.

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Tip 2: Food Matters

You are what you eat so watch AND log it. Most people don’t keep track of the mini snacks they have during the day. Whether it’s a hanful dof crackers or an afternoon cookie, these calories add up. If you have a habit of snacking, Scott suggests using a food journal to write down what you’re consuming. You’ll be able to see the habits that might be sabotaging your workout efforts. He also recommends eating mini meals every 3 to 4 hours and NEVER eating anything when the sugar content is greater than 20% of the total carbohydrates (well almost never as I’ve got to have a cupcake every now and then).

Tip 3: Get Outside

Leave the crack berry, iPhone and iPod at home and head into the great outdoors (or at least a more natural area considering we’re in a city). Exercising outside is not only good for the environment as it uses no electricity (other than your own juice), it releases tension, clears the mind and loads you up on vitamin D (which you get naturally from being in sunlight).

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Tip 4: Morning or Night

I’ve always been curious if it makes a difference whether you work out in the morning, afternoon or evening; it turns out it doesn’t. Scott suggests picking a time when you feel most excited about working out. If you’re not a morning person, you’re not going to feel motivated to do anything early, especially exercise. The key is to make the time that you do work out something you look forward to and enjoy. That is how you’ll actually make the habit stick.

To help keep you in shape, Scott has shared a quick full body exercise program using dynamic stretching, endurance and strength exercises. It’s extremely beneficial for those who sit at a computer all day since it allows your full body to move in three planes of motion. Click here to see the complete list of exercises.

Images via smh.com.au, apartment therapy & rachellowry

by Scott Crawford, MABS, MABC, LMT, MFTi

People have very different views of magic.  The commonality of magic is the ‘wow’ factor, how did they do that, how did that happen.

This company (SOMA GET FIT) or concept organically develops magic.  The magic I allude to is one of synergy relating to inspiration, love and connectedness.  The common Denominator: Health-Wellness-Nature-Love-Full-Potential-Release-Beauty-Creativity-Giving-Sharing and much much more.

Susan Aposhyan described SOMA-atic psychology as the ‘body experienced from within.’

Original thought was to bridge a therapeutic model through Psychology utilizing movement and touch.

Life organically created this dream in which a unique emergence of a concept, from our retreat perspective, that allows an individual, couple, small-group to enjoy an experience that can be life transforming.  This concept promotes disconnection from life’s distractions, it puts the guest into natural environments which in of itself provide a spiritual intrinsic opportunity for depth experienced from within. Each guest is empowered at every turn within their journey as they process mentally while enjoying movement as sustainability in their past, present, future body.

The Team is comprised of the Best of the Best not only at what they do, but each possessing a loving caring unique eclectic persona.  This is truly what sets us apart.  The guest will feel the love and brilliance/talent as they work with each team member.  The ability of adaptability allows each guest to feel a connectedness in a day and age traveling into entropy of technology.  This connection is the magic shared by all parties from the inside out.

The magic as the guest works with the chef, who works with the dietician, who works with the bodyworker, who works with the fitness instructor, who works with the medical director, who works with the SUP instructor, who works with the hike guide, the list of talent continues, but the magic comes from within of each person outward to touch the guest in turn touching each other.  The magic that occurs is the thought of change, the presence of love, the felt sense of gratitude, the focus on self in a shared journey with health as the ideal.  This magic evolves into lifestyle through spirit each guest and team member refreshed, revived, inspired, reconnected with opportunity to create change for the love of their self or body experienced within.  The magic is intuitional, the spirit of a shared feeling.  The feeling(s) have an everlasting affect and effect.

Each person travels forward returning in the day to day world with a new idea, a new presence that then inspires  and touches others around them.  There are no limits.

RECENT COMMENTS REGARDING THE MAGIC:

Edward Farwick, “I still cannot believe this….wow, wow, wow….I still feel great and HAPPY : )…

Daniel Alcheh, “give yourself the chance to do that dream idea that you never tried, made time for or knew how to begin…”. Always wanted to water ski? Dreams of sky-diving? Make SOMA your dream catcher.”

Jamie Kiffel Alcheh, “Wish working out could feel like…a vacation? Turn your exercise routine inside-out with a SOMA Get Fit Retreat weekend! Escape to Santa Barbara, where the mountains, ocean, sun and sky will become your gym. Walk on water by stand-up paddle surfing with a pro. Discover the power of balance training, surrounded by roses and historic architecture. Ride a horse through leafy trails. Eat the finest farm-to-table organic food, prepared for you by a star chef. The possibilities are endless: you choose your experience, and SOMA will provide the world’s best experts to guide you for two days, a week, or even longer. Jump start fitness, clear your mind and set fire to your creativity–your life may never be the same.”

Erin Harris Mahoney, “think it’s brilliant that Soma makes use of existing landmarks, parks and hotels. Another part of my retreat which I found incredibly invigorating was working out in the fresh ocean air – such a difference from being in a gym, or even being outdoors in many of the polluted parts of Los Angeles. Breathing clean air and looking up at the sky makes a significant difference in how you feel while you exercise.”

Melissa Beaugrand, “It was so rewarding for me to cook for Edward last month. We met at the beginning of his stay here at the farmers market, and I tried to get a sense of what he liked and disliked.  Because he was so agreeable and open and easy to talk to, I really feel like I got to know what  his general eating habits were.  I was able to tweak his meals based on what I thought he normally eats, yet make it healthier and more low calorie.  I also got to get feedback!! Yay!  Because of what I learned about him, I added more cilantro, I made sure all the carrots were raw.  I added lowfat cheese.   The feedback was first person – he was able to tell me face to face that he loved something – and it was so rewarding to see his eyes light up thinking about a meal that he had eaten.  I think that is what I am going to enjoy the most with SOMA forthwith.  I will get to not only meet great people, but get firsthand feedback and be able to make them happy with the food that they are going to eat.  Food makes people happy.  Food makes me happy.  Seeing my food make people happy is priceless.”

Janet Rifken, “I am writing to you about Scott Crawford who has been my trainer since the beginning of September. To say that my experience with him has been life-changing would be an understatement.”

A better balance during the Holiday Season

by Rich Fahmy

Ah yes, the holidays! Parties, gatherings and get-togethers all with one main event: your family? Nope, the food. Here are a few tips on eating less and moving more during the Holidays to help you survive the annual pre-resolution calorie debacle.

The idea is to burn either as many, or more calories than we eat this holiday season. This means we’ll either lose weight or at the very least maintain it. Finding the right energy balance of calories in versus calories out will be your best defense against looking more like the jolly guy in the red suit. So these tips are broken into two sections: burning more calories and eating fewer calories.

Burning more calories…

Park farther away from the mall even if the parking happens to be great

Take a few laps around the mall before you begin shopping

While you’re closing out the year at work…

Use a restroom farther from your desk than usual

Stand up and pace for phone calls that last 5 minutes or longer

While you’re on a conference call, do squats, lunges, jog in place, exercise with hand weights, just move more (you’re on mute anyway!)

Instead of a text/IM/intercom page/phone call/email, actually walk over to a co-worker’s desk and speak in person

While you’re eating on the go in between all the shopping and errands, walk into the restaurant instead of the drive-thru

When you’re cleaning house for the big shindig, use your non-dominant hand to vacuum, wipe, sweep, etc. The awkwardness of it will burn more calories than usual

Take along some bands or light dumbbells on vacation and be sure to be active while away, even if it’s nothing but a simple walk with a loved one

Be the person that passes out the presents and cleans up afterward

Offer to help with kitchen clean up duties

Eating fewer calories…

Before you go to a party, eat a healthy snack! The fuller you are before you arrive, the less munching you’ll do

Stay hydrated! Our body can mistake thirst for hunger, so keep the water flowing and avoid that classic pitfall

Brush your teeth after meals; the change of taste in your mouth will signal you’re full

Whatever you do, distract yourself from being near the buffet or snack table, focus on keeping a ten foot perimeter around it

Bring healthy dishes and snacks to the pot-luck

Go after leaner cuts of beef and poultry, and load up on veggies to keep you full

If you are to snack on some fudge, cookies, and so on, take only a few pieces, put them on a plate and WALK AWAY, do not graze at the table. This also assumes only ONE trip to the table.

Put these strategies to use and avoid having to say “Aw heck, I blew it! I might as well let it all loose till my New Year’s resolution!”

Have a safe and joyous Holiday Season!

Until next time,

Rich

About the author: Rich Fahmy, M.S. is a respected industry authority on personal training. He owns Oracle Fitness Education, a company that provides continuing education designed for fitness professionals. Visit www.oraclefited.com for more information.

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:

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MUSIC VIDEO SHE IS FEATURED IN:

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