SOLACE RETREAT WITH SOMA GET FIT

by Janet Rifkin

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.

This entry was written by scrawford, posted on May 5, 2010 at 9:18 pm, filed under Bodywork, Experiences, Fitness, Hiking, Life is Fitness, Lifestyle and Spa, Los Angeles, Meditation, Pilates, Retreats, Santa Barbara, Yoga and tagged , , , , , . Leave a comment or view the discussion at the permalink.

Earth Day Everyday

by Karen Keltner

April 22, 2010 marks the 40th 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!!!

This entry was written by scrawford, posted on April 22, 2010 at 10:20 pm, filed under Food, Green Lifestyle, Life is Fitness, Lifestyle and Spa, Outdoors, Press, Products, Santa Barbara, Skin Care and tagged , , . Leave a comment or view the discussion at the permalink.

Running the L.A. Marathon As Green As I Can Be

If you’ve ever participated in a marathon, triathlon or other serious athletic competition, you may have noticed a lot of waste that goes along with it. Whether it’s disposable cups, synthetic clothing or corn syrupy beverages, there’s a lot is going on that isn’t in the eco-friendly realm. I sought to challenge myself to see if running a marathon could be something I could do in a greener way. So now, after weeks of training with a green foot forward, here’s what I’ve come up with: My inspiration to you green athletes out there.

1) I’ve Completely Trained Outdoors: I’m fortunate to live very close to some of the great hikes of Los Angeles. So rather than spend hours indoors using treadmills and other machines (aka massive amounts of electricity), I’ve been generating my own and enjoying the beautiful scenery and weather all around me. Plus, with all of the recent rains, the sky is clearer and the hills are greener than I have seen in a long while.  I’ve also had the privilege to train with SOMA Get Fit’s Scott Crawford.  In addition to my cardio regimen, Scott has me on the Gray’s Functional Training system.  I believe this on top of the targeted body work that Scott also provided me with is the number one reason I was not very sore after the race as was able to recover so quickly.

2) I’ve Used Clothing and Shoes Made From Sustainable Materials: I ran in Brooks Green Silence Shoes. We’ve covered their eco-cred in a previous article, but one of my favorite things about them is that parts of the soles are biodegradable. It’s great to know the shoes won’t be sticking around for a bazillion years after I stop using them. I also treated myself to an outfit from Lululemon . Lululemon is possibly the best athletic company when it comes to using sustainable resources and being mindful of its environmental impact. I opted to buy something new because a majority of my workout clothes are made of cotton and cotton can chafe after a while. Realizing that I was going to be sweating it out for over five hours, I decided it was a worthy investment, and something I will continually reuse.

3) I’ve Hydrated with H20 and Coconut Water: I’ve steered clear of the Gatorade, Powerade, Sugarades etc and have been using healthier sources of hydration from filtered water (my own filter and reusable bottle) and Naked Coconut Water which is chock full of electrolytes. During the run I enjoyed Clif Bar Blok Chews, which are also a healthy source of electrolytes. I also munched on the Clif Bar Protein Roks to keep my energy high. I did end up having a few cups of Powerade along the way, but not that many.

4) I’ve Minimized Waste: I always use my own water bottle, but for a 26-mile race running with one in hand will be too much. The race staff are generous to offer water and hydration stations along the route, but I noticed from my last race (a half marathon) how much trash was created by paper cups being guzzled and quickly chucked to the ground by exhausted runners (even in a race, I can’t stop thinking about this stuff). For this one, I’ve invested in a water belt so I can carry some of my own water (and coconut water) and I won’t have to be so dependent on the stations. I did end up having to visit a few of the stations, but I reused the same cup over 10 times.

5) We Carpooled: 25,000 people will be running this race, so hopefully 25,000 cars won’t be driving to the starting line. My fellow We Run Green teammate Lauren Selman and I will carpool to and from the race and to pick up our materials a few days before. The marathon is also offering a shuttle service for runners to take advantage of.

The Verdict? I don’t think these massive races can really be super green; they’re by definition big productions that create a lot of waste. However, I do think individuals can make their own experiences less wasteful and these big races could partner with more eco-friendly companies like Naked Coconut or Lululemon.

Training however, can definitely be done greener and truthfully I’ve enjoyed doing it outdoors and using healthier food and beverages more. Plus I love knowing I’m not running in materials laden with chemicals.

So what do you think? Did you run the marathon? What did you think about the eco-friendly nature of the race? Do you run green or train green? Tell us how in the comments below.

Originally posted by Tracy Hepler from Your Daily Thread.com

Images via Fishbowl2009 Flickr, Brooks Running and Interbike

This entry was written by Soma Get Fit Guest Writer, posted on March 29, 2010 at 11:52 am, filed under Bodywork, Fitness, Green Lifestyle, Life is Fitness, Los Angeles and tagged , , , , , , , . Leave a comment or view the discussion at the permalink.

Low Back Discomfort and Ways to Address It

Well, I got such a great response from folks about my knee discomfort post last month that I thought I’d discuss a similar issue around low back discomfort. Now to start off let’s be sure that we distinguish between pain and discomfort. We’re going to categorize “pain” as something that is sharp, chronic, rarely subsides, and often comes with referred pain, numbness or tingling down to the legs and even feet. By discomfort I mean the achy feel that comes from prolonged sitting, prolonged standing, or the classic “not sure what I did the other day, but my back is stiff”. This usually comes from an overdone level of activity such as heavy lifting, reaching, gardening, workouts, etc.

Discomfort is what we’re are discussing here. Remember, our job as fitness professionals and as active individuals is NOT to diagnose or treat medical conditions, including low back pain. This is NOT to serve as a guide for diagnosis, but an article to recommend some strength and flexibility exercise choices for clients that report discomfort in the low back. If you at all suspect other structural issues, always refer the client or yourself to a qualified health-care provider. Remember folks, our world is about motion and exercise, not medical conditions. Now on with the show…

So why would someone’s low back be prone to being sore or stiff with extra activity? Most likely it is because their back is what we like to call “hyper-tonic”. It has more tone to it than normal. Now I know we all want to be toned up, but not like this. A hyper-tonic low back is one that has a level of constant tension in it that is higher than normal. This also generally means that the fibers in it are shorter than normal. We also may not feel the effects of this tension until we overdo something. So, a group of muscles that sits at this level of tension let’s say, is already angry. An increased level of work placed on these angry muscles, well, gets them really ticked off, and they in turn let you know it. Along with angry low back musculature, the hip flexors are often just as angry and as they go, very often so does the low back.

Now without having to go into detail too much about how this works (if you want to know the detail just email using the info below), the ab muscles and glutes (butt muscles) are actually the opposite. They are a bit more mellow than normal, in fact we’ll call them drowsy. This all puts the body in a position that favors this mish-mash of angry/drowsy muscles and leads to more and more discomfort and maybe even more serious issues.

How does this all come about in the first place? Well there are a couple schools of thought on this and I happen to believe both play a part in this widespread problem. The first one being quite simple, we sit A LOT as a society now. When we’re seated, our hip flexors maintain a shortened position and are just asking to become hyper-tonic (aka angry) over time. This can often lead to an angry low back. The second one being about available motion. Just like we talked about with the knee, if the segments above and below the one in question don’t have enough motion, our body will find it elsewhere. In this case, we’re talking the shoulders/thoracic spine and hips/pelvis. Our low back vertebrae (or lumbar spine) are fairly mobile relative to the thoracic (stabilized by the rib cage) and sacral/coccygeal (stabilized by the pelvis and/or fused) vertebrae. So whatever motion my body may not have at the shoulder girdle and hips, my body will find at my lumbar spine since that is a nearby segment with some extra mobility to it. That is, my low back takes the hit for what my shoulders and hips cannot do.

So how do we work with this?

1) Open up the front of the shoulders (increase mobility)
2) Strengthen the back of the shoulders and upper back (helps with posture maintenance)
3) Open up the hips (quiet angry hip flexors)
4) Increase glute activation (wake up drowsy glutes)
5) Stretch the low back (quiet angry low back muscles)
6) Wake up the abs/core control (wake up drowsy ab/core muscles)

That’s a tall order, so I’m going to give you a few suggestions when consulting with other fitness professionals, or if you are a casual exerciser, about what to look and ask for.

1) Pec major/minor stretches, latissimus dorsi (lats) stretches: usually shows up as stretches that you see people doing in a doorway or with their arm up on a wall
2) Scapular (shoulder blade) retraction exercises: usually some form of bringing the arms from a position in front of the body to one behind it while maintaining elbows out away from the torso
3) Hip flexor stretches
4) Types of squats, lunges, or deadlifts: these need not at all be heavy and must be done perfectly to target glute activation otherwise other muscles may try to step in and take over the motion
5) Low back stretches: usually involve a rounding of the low back while standing or “on all fours”
6) All types of core exercises including, but by no means limited to, variations of ab crunches

There are all kinds of ways to accomplish the above and this should serve only as a starting point of discussion and research for the best selection of exercises to “wake up” and “quiet” the right muscles for your or your client’s specific needs and body. This is to get you thinking about programming, not serve as the detailed guide on it. There could be other muscular imbalances at play and a thorough motion analysis is warranted before beginning individualized programming. And don’t forget my mantra “When in doubt, refer out.”

Got questions? Please email me at rich@oraclefited.com

Thanks for reading and talk to you soon!

Rich

About the author:
Rich Fahmy MS is the Director of Education for Oracle Fitness Education, a company that specializes in continuing education for health and fitness professionals (more info can be found at www.oraclefited.com). He is a trainer’s trainer; and some, although very few, would say he’s a cross between Chuck Norris, a Real Man of Genius, and The Most Interesting Man in the World. And by some, that means just him.

This entry was written by rfahmy, posted on March 28, 2010 at 10:40 pm, filed under Life is Fitness, Lifestyle and Spa, Los Angeles, Santa Barbara and tagged , , , , , , . Leave a comment or view the discussion at the permalink.

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