Every year, losing weight tops lists of New Year’s resolutions, and dieters everywhere decide to completely overhaul the way they eat to lose weight fast. After a few weeks, or even a few months, many of these plans fail as dieters are unable to live up to the unrealistic expectations they create for themselves. For more long-term weight-loss success, making small changes in diet to create a lifestyle change is key. Here are some small changes that you can make to your diet to lose a lot of weight over the long term:

Drink More Water

Soda is a bad habit for many — one that can add hundreds or even thousands of calories to your diet every day. Fruit juices and sports drinks are equally high in calories and sugar that can pack on the pounds. A simple change is to simply trade out sodas and other sugary drinks  and substitute with water instead. Over time, this one change can help you to lose a lot of weight. If you don’t enjoy the taste of water, you can add some flavor by dropping in a strawberry or a splash of lemon or lime juice. Avoid mix-ins that contain artificial sweeteners or caffeine.

Control Portions

Do you like to eat a bag full of chips while you sit in front of the TV each night? It can be hard to eat just one. However, this kind of mindless snacking can add up to hundreds and thousands of calories. Working on controlling your portions can help you to lose a significant amount of weight. Instead of sitting down with an open bag of chips, grab a handful and put them in a bowl. Put the bag away and don’t go back for seconds. Often, we tend to eat what we see, or what we put on our plates. Simply putting food out of sight or filling up a smaller plate can help us to eat less.

Cut One Bad Habit at a Time

Do you have a sweet tooth? Or maybe you have a weakness for chili cheese dogs? Instead of calling off all your vices at once, just work on them one at a time. If sweets are your problem, start phasing them out slowly. Once you have become accustomed to eating less sweets or none at all, start working on your chili cheese dog problem. Over time, you will clean up your diet and will slowly change your eating habits for long-term success.

Eat More Protein

Protein digests much more slowly, helping to stabilize your blood sugar and making you feel full longer. Eating protein at every meal and snack will also help you to feel satisfied and full more quickly. In contrast, eating meals and snacks that consist mostly of simple carbohydrates will trigger cravings for more high-sugar, high-fat foods.

Make Healthy Swaps

Instead of trying to cut out all the foods you love, try to find ways to enjoy them in healthier versions. For example, instead of cutting out pasta, try whole-wheat pasta with a low-fat marinara sauce. Instead of cutting out cheese, try low-fat versions. Instead of cutting out fried chicken, try a heart-healthy baked version. In general, choosing whole wheat over white flour and low-fat or low-sugar versions over their whole counterparts can help you cut calories while still enjoying the foods you like.

Add Fruits and Vegetables

An easy way to make your diet healthier is to add more nutritious foods to it instead of focusing on what you have to take out of it. Eating more fruits and vegetables helps you get many of the nutrients you need, while also adding fiber to your diet. Eating more fiber helps to make you feel full faster, leaving less room (and less desire) to eat other high-fat, unhealthy foods. It also promotes digestive health, which can encourage your weight loss.

Add Exercise

Diet is only one part of weight loss; exercising more is critical to overall health and to long-term weight-loss success. Like your diet, you shouldn’t try to make drastic changes to your exercise routine. If you’ve been a couch potato for years, don’t expect to run a marathon this year. Start by making small changes. If you’re not used to exercising, start by walking a few times a week. When you get used to this routine, walk for longer distances or more days of the week. Slowly add in more intense exercise — like running or cycling — as well as strength training. Over time, you will make lasting changes to your physical fitness routine.

Though the excitement of New Year’s resolutions can make us eager to make big changes in our lives quickly, attempting to do so can actually set us up for failure. To successfully change habits in the long term, small steps must be taken. Making some of these small steps to your diet and fitness routine can help you lose a lot of weight in the long term. When you’re able to keep off the weight, you won’t have to make the same resolutions again next year!

About the author:

Amanda Tradwick is a grant researcher and writer for CollegeGrants.org. She has a Bachelor’s degrees from the University of Delaware, and has recently finished research on <a href=”www.collegegrant.net/cosmetology/”>grants for cosmetology school</a> and <a href=”www.collegegrant.net/college-grants-for-adults/”>grants for adults returning to college</a>.

The cold, dark days of winter usually bring on a hibernation instinct in most of us, encouraging us to indulge in warm treats and cozy up under a mound of blankets. However, maintaining health and fitness requires that we continue to get regular exercise, no matter how much we’d rather be huddled up inside. If you’re a runner, or if you’re considering adding running to your fitness routine, the winter months can present special challenges. However, making a few adjustments will ensure that you can stay safe while enjoying this fantastic cardiovascular exercise no matter where you live. Here are a few things to keep in mind:

Dress in Layers

The most important consideration for winter running is to stay warm. However, you can’t just pile on a bunch of sweaters and expect that to be sufficient. No matter how cold you may feel when you start your run, your body will heat up and sweat, leading to clothes that are wet and cold. Your base layer should always be made of a moisture-wicking fabric that will draw sweat away from the body. Shirts and pants made of these fabrics are available at any running or exercise store. It is also recommended that you wear an insulating layer to keep you warm and a protective outer layer that is windproof and waterproof.

It is also important to protect your extremities while running. Be sure to wear gloves to protect your hands and moisture-wicking socks to keep your feet dry. Most importantly, remember to wear a warm hat. A lot of body heat escapes through your head, so wearing a cap or stocking will help keep your whole body warm.

Protect Your Lungs

Contrary to popular belief, running in cold weather is not bad for your lungs. You will not freeze your lungs or irritate them. However, if you find it harder to breathe in the colder months (attributable to your base level of fitness), simply cover your mouth with a scarf or ski mask. If you have a cold or some other chest or throat infection, cold air will aggravate these conditions. In such cases, it is better to stay inside until you are feeling better.

Watch Your Footing

Depending on where you live, the colder months are often accompanied by ice and snow, which can make for dangerous road conditions. You don’t need to buy special gear or running shoes to avoid these dangers. Simply watch your footing when you run, making sure that your path is well-lit and stable. Opt for cleared sidewalks, paved paths, and trails.

See and Be Seen

The winter months are often marked by a shorter days, meaning that you are more likely to be running in dim or dark conditions. Be sure to stay off the road when you are running, especially since cars will require a longer braking distance in the slippery conditions. Even when you are running on sidewalks or marked trails, be sure to wear reflective clothing and perhaps a headlamp to light your path.

Protect Your Skin

Finally, even though the days may be dreary and overcast, UV rays from the sun can still cause trouble for your skin. Wear a good sunscreen when you go out, as well as a lip balm with UV protection. You will protect your skin against harmful rays, as well as common winter skin problems such as drying and chapping.

Don’t let the dark, cold days of winter send you inside and neglecting your fitness routine. Making these adjustments for comfort and safety can allow you to enjoy exercise throughout even the most frigid months. After you’ve indulged in all the holiday treats, you’ll be happy you didn’t skimp on those weekly runs!

Bio:

Born and raised in North Carolina, Heather Green has worked as a fashion and beauty consultant as well as freelancing for various wedding, fashion, and health publications. She currently acts as the resident blogger for Online Nursing Degrees where she’s been researching online rn to msn programs as well as rn to bsn online.

I recently read this article in Berkeley Wellness letter about losing weight and keeping it off (stopping the yo yo dieting) and it truly sounded like the workout ‘regime’  I’ve been following with my trainer- Scott Crawford – for over a year. It’s encouraging and exciting to think I will be able to maintain the great results I’ve had – just by continuing to do what I’ve been doing and staying focused. I’ve lost body fat  – and at an accelerated rate when I combined a more structured diet plan with my workouts. We tracked  heart rate, body fat measurements and food journal with Teri Tom, MS, RD – and I dropped from 22% body fat to 16.8% in a month and a half! And the best part about it – I feel great!

The National Weight Control Registry has been looking into information on over 5000 people who maintained a weight loss of at least 30 pounds for more than 5 years.  Here are the successful strategies that these maintainers had for losing the weight and keeping it off:

1. Eat a high carbohydrate, low fat diet. Most calories (55-60%) should come from ‘good complex’ carbs – like whole grains, veggies, fruit and high fiber foods – NOT high sugar foods. 24% of calories come from fat and the rest (16-21%) from protein.

2. Be aware of calories consumed – total calories count – no matter what you eat.

3. Eat breakfast

4. Monitor and watch yourself – weigh yourself once a week and keep a food journal of what you eat

5. Exercise – A LOT – 60-90 minutes a day. Carve out time every day and plan to do something. Look for ways to keep active during the day and walk. Walking is the #1 activity.

And one more point about protein. Most Americans consume way more protein than they need -and you don’t need more protein if you exercise. The Recommended Dietary Allowance (RDA) for adults is .8 grams/day for each kilogram (2.2 lbs) of weight. That would be 64 grams for a 175# man and 47 grams for a 130# woman. (1 ounce of chicken  or 1 cup milk = 8 grams) …so it adds up quickly.

By Bonnie Crouse

ANGELENO MAGAZINE FEB 2010

This exercise targets the hip flexor which when sitting is tight, this opens it up in turn releases the low back.

1-split stance

2-back toes turned in slightly, hands on hips

3-feel stretch in hip flexor as you lean back slightly and bend into front knee

4-twist hip complex

This exercise builds leg strength and endurance especially in the glutes, while stretching hip and shoulder girdle. Reaching down toward floor when moving into squat engages lats and stretches tense shoulders and necks, releasing tension.

1-feet forward, under shoulders, neutral stance

2-weight shifted slightly towards heals

3-sit down in chair and reach arms towards floor feel back engage and neck stretch

4-float up so that heels stay on floor, mini backbend engaging core, stretching arms back towards ears staying relaxed in shoulders

This exercise challenges balance while working lower and upper body together. Lunge first then rotate, feel core as rotation moves while the back is stretching opening muscles.

1-lunge to side making sure feet stay neutral; keep ankles, knees and hips in alignment

2-after land lunge rotate toward side you are lunging to feel core muscles rotate you while the upper back stretches

3-upon return toe tap other direction

4-twist with toe tap

*Disclaimer: Please consult your doctor or medical professional before trying any of these exercises. Your Daily Thread and Scott Crawford/Soma Get Fit are not responsible for any injuries.

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.”

By Katherine Stewart

In spite of the fact that I am still fully clothed, in yoga pants and a T-shirt, I haven’t felt this exposed since childbirth. I’m twenty minutes into an abdominal massage, and my therapist ventures an analysis I’ve never heard before: “Your diaphragm is loosening up,” he says with satisfaction. “It’s softer and more pliant. Do you feel it? Much better.”

Strangely, I do. When I opted to sample bodywork in the abdominal area, also sometimes known as Visceral Massage or Visceral Manipulation, I was expecting my therapist, Scott Crawford of the southern California-based custom wellness program SOMA Fitness, to take a fairly benign approach—gently rubbing the belly in a counter-clockwise direction in order to facilitate digestion and elimination. Little did I realize that he would spend the hour massaging my internal organs through my belly wall—kneading them gently to relax muscle fibers, break down adhesions, release toxins, and increase blood flow.

However, despite the benefits, I understand why many people shy away from receiving this type of work—the belly is the softest, least-protected area of the body, and lying here on the massage table, I feel very vulnerable.

“The abdomen is the seat of the emotions, and visceral work can bring up a lot of feelings,” says Crawford. On cue, I feel a flash of alarm. Reality check! A strange man is reaching for my liver!! What was I thinking?? But Crawford’s professional demeanor soon reassures. “There it goes,” he comments with satisfaction. “It’s releasing nicely, sliding back and forth.”

Advocates of abdominal massage extol its health benefits. It can improve the digestive processes and balance the hormones. It stimulates the gall bladder, the liver, and the pancreas, improving absorption of oxygen and nutrients and helping release waste. Abdominal massage breaks down adhesions, and enhances the circulation of blood and lymphatic fluids. It helps align the pelvic bones and strengthens abdominal muscles. And for the stress-prone, abdominal work can release deep muscle tissue spasms.

With benefits like these, it’s no wonder that the abdominal area is a focus of traditional Shiatsu massage. At the Spa at the Lodge at Torrey Pines in San Diego, California, therapist Natasha spent many months studying the principles and practice of this distinctive Asian bodywork.

“Shiatsu places a strong emphasis on diagnosis through touch,” she explains. “Experienced practitioners learn how to ‘listen’ with their hands, feeling the subtle qualities of the abdomen, or ‘hara’ to discover information about the organs and energy channels. In this way, they diagnose and treat disease.” Natasha doesn’t perform such diagnostic work in the spa setting, which is, after all, not a medical environment. “But,” she points out, “the Shiatsu massage we offer in the spa relaxes and invigorates the whole body, assisting the flow of energy.”

During a shiatsu treatment, Natasha and other practitioners at the spa typically avoid the energy points located in the abdomen unless specifically requested to do so by the guest. According to the Torrey Pines’s Spa Manager Kim Cogswell, that’s because most guests are uncomfortable with it— perhaps due to widespread cultural taboos. “However,” she says, “massaging the abdomen can benefit the whole body, increasing blood flow in all areas.”

Early Asians were not the only ones to understand the benefits of abdominal bodywork. The ancient societies of the Americas had their own understanding of the practice. The Arvigo Techniques of Maya Abdominal Massage was founded by Dr. Rosita Argo, a Chicago-born Naprapath who spent 12 years as an apprentice to Don Elijo Panti, said to be a Mayan shaman living in western Belize. Her studies with Panti, as well as with local midwives, prompted her to document the ancient bodywork and wellness techniques she learned. While she is the first person to have introduced them to North American and international audiences, they are said to be over 5,000 years old, passed down from generation to generation.

The Arvigo Technique is based on the idea that if a woman’s uterus is off-balance or otherwise out of place, it can restrict the flow of blood and lymph, disrupting nerve connections and causing numerous health problems throughout the body, such as constipation, fibroids, and polycystic ovarian syndrome. By repositioning a uterus that may have “tipped” or dropped, as well as manipulating other internal organs that have become displaced, the body is restored to a state of wellness.

The Arvigo Technique is said to be especially helpful for women experiencing fertility challenges. “There is a spiritual component as well,” says practitioner Ariane Amsz, who studied with Dr. Rosa Arvigo in Belize and whose New York City-based clinic, Wall Street Wellness and Physical Therapy, offers the technique. “It brings you in greater tune with your body. The abdominal pelvic region holds a lot of emotions, and any traumas from the past can be brought up during the session.”

During the session, Amsz presses her fingers in a scooping motion into the perimeters of the belly, from pubic bone to diaphragm, stroking toward the navel. She incorporates various techniques unique to the Mayan healers, such as a twisting motion in parts of the abdomen and a hip-shaking move that Dr. Arvigo named “The Blind Midwife” in honor of the sightless woman who taught it to her.

Ancient Hawaiian populations also performed a form of abdominal massage known as Opu Huli. A component of the traditional Hawaiian massage Lomi Lomi, “Opu” means stomach and “huli” means turn. This type of bodywork is used to help digestion, elimination, and peristalsis of the large intestine. It can relieve lower back ache and facilitate proper functioning of the nerves. Opu Huli was traditionally performed when a keiki—Hawaiian for child—had colic; it was also appropriate for a variety of upset stomach conditions of adults.

At the Spa at the Mauna Lani Bay on the Kohala Coast of Hawaii, the Opu Huli treatment begins with a foot massage. Afterward, warm oil is slowly poured into the navel, and the abdomen is rubbed in a circular motion.

Of course, abdominal massage isn’t for everyone. “People with any health concerns should consult with their doctor first,” advises Cogswell. In general, abdominal massage should be avoided if a person has inflammation anywhere in the abdomen or reproductive organs, and should not be performed on anyone with kidney stones, ulcers, excessive bleeding, or hypertension. And finally, common sense dictates that it is best performed before a big meal, rather than after.

SCOTT BRYAN CRAWFORD: INTEGRATED FITNESS SPECIALIST & SOMA RETREAT DIRECTOR

For over a decade, Scott Crawford has dedicated his professional life to promoting and teaching fitness as a lifestyle. Drawing on his extensive education and experience in sports, fitness, psychology, nutrition, and bodywork, Crawford has developed a unique approach to personal training – one that holistically integrates body, mind, and spirit by combining acute mental training with demanding but enjoyable physical exercise. Most recently Crawford has created SOMA GET FIT Retreats, based on his wealth of experience inside the country’s most prestigious resorts and spas.

Born and raised in Dallas, Texas, Crawford grew up playing sports. Excelling in soccer, he learned that focusing on fitness, health, and self-care led to dramatic gains in his self-confidence and outlook on life. He attended Texas Wesleyan University on a full soccer-scholarship transferring to University of North Texas graduating with honors obtaining a B.A.A.S. in Sociology. He holds an M.A. in Theology and an M.A. in Counseling Psychology from the Dallas Theological Seminary and has completed doctoral work in Sports Psychology at San Diego University and Somatic Psychology at the Santa Barbara Graduate Institute.

During and after college, Crawford played professional soccer for several of the premiere clubs in the nation, including the Dallas Sidekicks, Texas Lightning and Texas Toros, a Dallas Burn affiliate. He had the opportunity to work with some of the top trainers in the country which led him to discover his deep passion for fitness and exercise science. After working as a master/elite personal trainer and group-exercise instructor at 24 Hour Fitness Santa Barbara for several years, Crawford joined the teams at Platinum Fitness Montecito/Summerland as a functional trainer and at Spectrum Health Clubs as a master/pro trainer and Pilates master instructor. During this time Crawford was also Fitness Coordinator for the post-op rehab patients at the Santa Barbara Plastic Surgery Center as well as an ambassador and event-organizer for Lululemon Athletica’s community-outreach athletic programs in Santa Barbara.

Crawford also served as BACARA Resort and Spa’s Wellness Choreographer for Destination Transformation, a customized long-stay wellness program that offers the resort’s guests hands-on guidance in all aspects of health. This deluxe program drew upon his knowledge to concierge the guest in assessment, meeting their goals by working with spa treatments, Pilates, Yoga, personal training, outdoor fitness, hikes, personalized chefs, and private classes. Crawford currently splits his time between the renowned SPORTS CLUB/LA, where he works with A-list clientele in both Private Training and Pilates, and the prestigious OJAI Valley Resort and Spa. He resides atop Gibraltar Mountain, overlooking Santa Barbara, in a hand-made solar-powered cabin, enjoying the outdoors and creating unique life changing formats for his SOMA GET FIT Retreats.

Crawford’s diverse clientele has included world-class athletes, film and fashion industry celebrities and professionals, corporate executives, and members of international royal families. In an effort to better serve his clientele Crawford founded SOMA GET FIT, which provides custom-tailored, goal-specified, integrated training, combined holistically with mental-wellness consulting, Pilates training, yoga, nutrition education, and bodywork – all in single sessions. Catering to all ages and fitness levels, a customized SOMA program begins with an in-depth health and fitness evaluation and could include beach and mountain training, weekend to long-term retreats as well as life-coaching services.

Scott Crawford has developed a highly diverse, premiere team to add unsurpassed value to SOMA retreats. His team includes a master of marketing, an events specialist born and raised in Santa Barbara, a magnificent personal chef, a prominent medical director, and an exceptional outdoors specialist. This team is truly the “best of the best” providing five-star service to each guest.

Crawford’s goal is to nationally franchise the SOMA GET FIT brand.