Somagenesis San Diego Personal Trainer Lifestyle

Somagenesis San Diego Personal Trainer reveals the ultimate strength and conditioning weapon

noreply@blogger.com (Rivak Hoffman) — Mon, 15 Dec 2008 05:20:00 +0000

I have been working out for over 25 years. The thought of going to a conventional cookie cutter gym, using the same old cardiovascular and weight training equipment bores me to death. If you have been following my earlier posts, you are very aware that CrossFit training is my new fitness approach and passion. I suffer from the ADD syndrome of repetitive training, so CrossFit hits the spot!

But wait!

I Recently stumbled across the web site immortalusa who is the suuplier a very unique, very intense total body conditioning called “Battling Ropes.” The Battling Ropes System, is the ultimate muscular endurance program. You crate tsunami like waves over a 50ft or 100 ft distance, through body generating explosive forces. Out of curiosity, I ordered the 100 ft 2 inch diameter “Anaconda” rope. It really looks like an Anaconda. You have to see it to believe it! It weighs close to 100lbs.

To date, I have only been able to work the 50 ft length of the rope, and hope to progress to the full 100 feet over the next several months. I obviously bit off more than I can chew. If you watch the enclosed video of Strongman Champion John Brookfield, the developer of the Battling rope system, you will get an incredible visual perspective of him performing the infamous Battling Rope “Tsunami” exercise. Don’t let John fool you by the way he easily finesses the rope. It will literally kick your ass. I have never experienced anything like it. When your training with the battling ropes, you will get an incredible aerobic workout. I was able to elevate my heart rate from 62 BPM to 175 BPM in less than a minute. ( I was only able to work the ropes for 45 seconds!) Although I felt nauseated and light headed after performing 12 sets in 30 minutes. I did have a blast working the ropes, and also burned 570 calories in both the work and recovery phase of the workout. Now, I combine the Battling Ropes System with heavy Kettlebells for a ultra intense workout, at Mission Bay in San Diego, CA. In a mere one hour, my average exercise burn is 1025 calories.

To start, I would recommend that you purchase the 50ft. 2 inch diameter rope system to begin with. The cost will run you $165 plus shipping. A very inexpensive way of getting a kick ass workout. Also for you personal trainers out there, this is really a great way of adding a super creative conditioning element to your clients workout regimen.

If you have an questions concerning the use of Battling Ropes feel free to contact me through my Award winning web site Somagenesis Health and Fitness. I would also appreciate any comments or opinions regarding the video or your experience with the ropes.

CHECK OUT THIS VIDEO!

Somagenesis San Diego Personal trainer explains why diets don't work.

noreply@blogger.com (Rivak Hoffman) — Sun, 07 Dec 2008 18:30:00 +0000

There isn’t a month that goes by that Somagenesis Health & Fitness doesn’t receive the panicked phone call, from a potential customer, claiming they just can’t lose weight regardless of what they eat! Typically it is usually woman, and rarely a man. Losing weight is never an easy task to undertake. Making abrupt changes to bad lifestyle habits after so many years is a daunting challenge and shock to your body and mind. Losing weight, also requires major changes in food selection and lifestyle habits. Every now and I will meet someone who will eat a perfectly healthy diet and still can’t lose weight. This is when my medical background comes into play

The biggest misconception regarding weight reduction ,is that diet and exercise expenditure is all it takes. Although, diet and exercise are important elements to a healthy lifestyle, often stubborn weight loss. is a sign that there are underlying medical issues, contributing to the weight retention. In my professional opinion, there are medical conditions that make this happen.

Insufficient caloric intake:

The metabolism, is your bodies natural furnace for caloric burning during a 24 hour sleep wake cycle. If you lack essential amino acids, chromium, zinc and magnesium , your bloods sugars will be adversely affected. The end result is fat retention as a protective mechanism and a lower metabolism. Low blood sugars from insufficient calories shut down in order to protect the body from death.

Excessive dietary carbohydrates:

Both simple and complex carbohydrates can have an impact on blood sugar stability. Once the blood sugar rises to a certain level, insulin is excreted prom the pancreas, to drive it back down to normal levels. Interestingly enough, insulin’s secondary function is to promote body fat storage in fat cells. manipulation of endogenous blood sugars, through excessive carbohydrate consumption is a sure fire way to keep your body soft and pudgy.

My famous analogy is: If you put 16 gallons of gas in a 15 gallon gas tank it will spill over onto the floor, right? If you put excess sugar into the body, insulin will shuttle the excess into the fat cell, which stores glycerin or sugar and fatty acids. When too much glycerin or sugar is stored ,the fat cell will expand in size, and the human body simply gets fatter and bigger.

Chronic Stress:

Chronic stress places the body in the fight or flight mode. When this occurs , the body’s homeostasis falls out of kilter. Metabolism, blood sugar, thyroid regulation hormones and sex hormones react abnormally. Once the body’s systems fall out of balance ,weight gain will ensue. It is not uncommon to see women with estrogen domination, secondary to stress. The end result is gynoid obesity. Another reaction from stress is increased craving for food and binge eating.

Thyroid burnout:

The thyroid gland is part of the endocrine system which regulates your metabolism. Since the primary job of the thyroid hormone is to operate the body’s metabolism, it is no wonder that people with this condition will experience symptoms of a slower metabolism. If thyroid metabolites are too low, a condition known as hypothyroid will occur ,and you will gain weight, feel fatigued ,and maybe depressed. Left untreated, the symptoms of hypothyroidism will progress. In some rare instances, complications including severe depression, heart failure ,and coma can occur.

Unknown food allergies:

Unknown food allergies is one of the most common reason why individuals have difficulty with weight loss. Internally the body is fighting an inflammatory response, or a immune response as a result of consuming a incompatible food. The most common food allergies are eggs, milk, peanuts, shellfish, soy, tree nuts and wheat. The only proven treatment for a food allergy is to avoid the food. If you suspect you have a food allergy, consult an allergy specialist.

In summary, these are five main medical conditions which interfere with weight loss. It is essential to make lifestyle changes when trying to lose weight. Somagenesis Health & Fitness always suggests to their clients to get a complete physical exam including a SMA-12 to rule out any unknown health issues. As a rule of thumb we also like to compare follow up SMA-12 values at 6 months to make sure our clients body systems are working well. Besides repeated chemistry panels are a wonderful way to show that clients that there health is improving from the inside out.

San Diego's Best Personal Trainer's Guide To A healthy Body and wallet

noreply@blogger.com (Rivak Hoffman) — Mon, 10 Nov 2008 04:31:00 +0000

Here in beautiful San Diego CA, Somagenesis San Diego Personal Trainers stand at the forefront of health and fitness education. We have seen considerable changes in the lifestyles of native San Diegan’s as they struggle to stay healthy and fit in American’s very difficult economic climate. The following information offered, is in good gesture and is our expert opinion. Most of us are aware that the stock market is way down, but prices at the grocery store are way up. Go figure? Just thinking about it can piss you off, or even make the unsuspecting, fall off the health and fitness wagon by beginning to eat inexpensive fat laden or sugary foods.

Many nutritionists fear that the rocketing food prices will make many Americans fall off the health wagon, and create a nation of extreme corpulence. Now a days it is not unusual to see people snacking on Pop Tarts versus a healthy apple. Healthy restaurants are closing their doors, and McDonald’s and Burger King booming beyond belief in this wicked economy.

But, nutritious foods don’t have to be so costly. Here are some excellent choices to keep costs down.

1. Buy frozen fruits and vegetables - Frozen is much cheaper and may even be better for you than fresh. This is because frozen produce is frozen when it is at it ripest level. When produce is at its ripest levels, its nutrient content is also at its peak levels. Yes, some nutrients become diluted in the freezing process, but the higher levels to begin with, more than compensate for the loss during the freezing process.

2. Give up organic - Yes, organic produce is better for the environment than nonorganic, but there is no evidence that it is better for your health. And God only knows it can drain your bank account.

3. Think about substituting juices - Canned or bottled juices can be an excellent way of getting similar vitamin levels of whole fruits or vegetables, although juices often contain a bit more sugar and sodium, so calories go up. Although not the perfect substitute, it is better than nothing.

4. Buy large carrots versus baby carrots - Carrots are an excellent source of Vitamin A, and do promote rhodopsin production for better night vision. But, there is no difference in vitamin levels of baby versus large carrots. However, there is a huge price difference between the two, just to hide the flaws that are inherent in large carrots.

5. Buy the inexpensive parts of the chicken or even the whole chicken - Yes, chicken breast is the least fatty part of the chicken, but is also the most expensive cut! Simply remove the fatty skin from the thighs and drumsticks and convert them to low fat, while drastically cutting the price. Your best deal is to always buy the whole chicken.

6. Buy canned fish instead of fresh fish - Canned fish is considerably cheaper than fresh fish. Still an excellent source of protein and vitamins, although some are lost in the canning process. experts believe, canned salmon is better since it is packed with bones intact, thus making it calcium rich!

7. Eat proteins from plant sources - 3 cups of kidney beans has and equivalent amount of protein as a 3 ounce steak. Although an incomplete protein due to lacking a few amino acids, you can make it complete by adding a small amount of animal or soy protein.

8. Drink nonfat or low-fat milk - They have all the nutrients of whole milk, minus the fat content and cost much less. Another low cost solution is nonfat powdered milk, although it is not as tasty to some people.

9. Use canola oil instead of olive oil - Canola oil is hands down, much cheaper than Olive oil, and both have nutritious mono-unsaturated fats and are good for you.

Although, these items don’t encompass everything on the grocery store shelves, they represent some of the more common components of the healthy diet. There is no reason to acquire a waist line disaster during an economic upheaval. It is important for all Americans to stay focused and take optimal care of themselves. Afterall, it certainly doesn’t look like Uncle Sam has any intention of making our lives easier.

For more information on how to implement and maintain the healthiest of lifestyles , even in the worst of economic times, visit Somagenesis San Diego Personal Trainers for a free lifestyle evaluation.

San Diego Personal Trainer Rivak Hoffman asks, Are you working out your body, or wearing it out?

noreply@blogger.com (Rivak Hoffman) — Sun, 02 Nov 2008 22:35:00 +0000

Today is daylight savings time, and I decided to get in an early morning workout, to avoid the Sunday gym crowd. While doing an hour on the StairMaster Gauntlet, I observed numerous people performing random, ballistic, bio-mechanically incorrect movements with machines, barbells and hand-weights. I just shuddered in disbelief closed my eyes, and re-focused on my cardio workout.

When planning a time consuming gym workout, it would be wise to pre-plan your workout on paper or in your mind ,and follow through with it as intelligently and constructive as possible. With a plan, you will not make adequate gains and do more harm than good.

Try thinking carefully about why you are investing precious time doing cardio or resistance training. Are you really getting your heart rate elevated, or are you under the impression that the few beads of sweat on your forehead brow means your getting in a rip roaring workout. Think again! Unless your sufficiently getting your heart rate elevated, or feeling winded, you probably are not getting in a sufficient cardio program. My running coach Ron Pate once told me “if you can, speak a complete sentence when running, then you are NOT hitting the cardio zone” Looking around the gym at all the people gabbing away, I am habitually in a state of wonderment.

The same applies to your resistance training program. Think about what you are doing. Your goal is to challenge and stimulate a specific muscle group to promote a higher metabolic rate. This doesn’t mean 1 set of bicep curls or 10 Trapezius shrugs if your trying to shed pounds. Conversely, it doesn’t mean that you should go crazy with uncontrolled ballistic movements, resulting in joint hyper-extension and impairment. This is a sure fire way to put yourself out of commission for future workouts.

When I work with a client who has a thick midsection, fat backside and flaccid arms, I customize a program which incorporates a cardiovascular, lipolytic, multi joint and core stabilizing effect. This affects the total body in a three dimensional way. For more information about my training style, contact me at Somagenesis Health and Fitness. You can also find numerous detailed articles related to health and fitness.

I am a firm believer that well constructed fitness program can be done in 1 hour or less. Your weights and sequencing of sets must be coordinated. If done correctly your resistance program can promote a cardio response while strengthening your body. The net effect is time consolidation and a smarter way of training. This is exactly what CrossFit training emphasis’s. A 20 minute Crossfit WOD (workout of the day) can burn just as many calories as 1 hour of leisurely working out, but really conditions your heart and all of the skeletal muscles of the human body.

Point being, be proactive and research specific fitness programs that suit your individual needs. Example, If you have a nagging chondromalacia of the knees, which is exacerbated by running, stair stepping, lunges or plyometrics, then avoid these exercises! Don’t commit yourself to implementing these exercises in your routine, because Men’s Health wrote on the benefits of them. Remember in the real world of health and fitness ” All Pain equals No gain”

Management of your health during stressful economic times

noreply@blogger.com (Rivak Hoffman) — Mon, 13 Oct 2008 04:55:00 +0000

The last two weeks have felt overwhelming for most Americans including myself. Watching the financial sector on Wall Street suffer a severe blow, with a ripple effect on the stability of most business’s. On top of that, many of Americans including myself have watched their 401K’s plummet to a 66% loss in profits. Times are tough and Americans are feeling the heat, with no end in sight.

Is is so easy to get caught up in the dramatic spin on business TV CNBC Squawk on the Street, Fox Business and the Bloomberg station. The media should be censored. In my opinion, they are largely responsible for disrupting the emotional well being of Americans. I believe it is best to turn them off!

American’s are working harder, more hours and spending less time doing the things they typically do to relax and lower their stress levels. Many American’s are losing sleep, worrying about their lives, and wondering where the next paycheck will come from. I just listened to video clip on CNN discussing how libraries are booming in this economic climate, due to unemployment and people researching job opportunities at the local library.

The cumulative result is an abrupt negative change in peoples overall health, to include insomnia, poor eating habits and lack of physical activity and exercise. All these effect the integrity of the heart, change in blood pressure and an increase in endogenous corticotropins. Corticotropins stimulate the adrenal cortex to secrete hormones. The more common adverse effects of corticotropins include cardiac hypertrophy, fluid retention and electrolyte imbalance. All life threatening health risk factors.

Being the President of Somagenesis Health and Fitness, a physician assistant and Master Personal Fitness Trainer, I too feel many of the stress’s and emotional triggers that many of my clients and friends experience. As a business owner I wear three hats, and am responsible for keeping my staff financially solvent and happy during these difficult times. The big difference are the tools I use to numb the pain of depression, anger and or stress. After all there is not a whole lot we can do as individuals to lift this ominous economic cloud and stop the bleeding. What we can do, is focus entirely on ourselves.

Here is what I do and recommend to my clients and friends:

Control nervous eating behavior - Eat as clean and organic as possible. No sweets as they will only plummet your blood sugars and leave you feeling weak and lethargic. Moreover fast food and toxic calories will only slow you down and make you less alert, in a time where you need to be on your toe’s.

Exercise at least 45 minutes daily - A great way to enhance physical and psychological well being. Exercise can also promotes a deeper level of sleep, and induce a natural morphine drug-like effect.

Avoid Alcohol consumption and drugs - Alcohol is a depressant and can only exacerbate what stress’s. Now is the time to do what it takes to promote a psychological well being.

Get at least 7 hours of solid sleep - Quality deep sleep always makes you feel refreshed, alive and ready to take on new challenges. You will be surprised how mood enhancing it is. Studies have shown that individuals who are sleep deprived are more apt to commit suicide that those who get restful sleep.

Journal your thoughts and anxieties - Starting a blog or a personal diary is a great way to express deep seated subliminal thoughts. Journaling can greatly alleviate stress and anxiety. Journaling can also help you problem solve and plan for future events in a methodical way.

Spend time with love ones and friends - Commiserating and discussing life crisis’s can be very therapeutic to your emotional well being. Studies are shown that couples who isolate themselves during trying times are more likely to end up divorced, than couples who discuss their problems openly.

In conclusion, I believe the American economic crisis will improve in time, as it has done in the past. Don’t allow the haphazard behaviors of Washington politicians and Wall Street CEO’s destroy your physical and emotional life. Without good health, everything we work for or plan becomes a moot point. Be selfish, accept the hard times and go with the flow. Get to the gym, eat healthy, stop and smell the roses. This is your moment in life, to give your health and body and mind a tune-up! For more information on how to fine tune your life with San Diego’s best, peruse our “Award Winning” website Somagenesis Health and Fitness.

Leg strength training can ruin your lower back.

noreply@blogger.com (Rivak Hoffman) — Sat, 13 Sep 2008 00:57:00 +0000

Lower back injuries, specifically the region of the lumbar spine is an area that is easily susceptible to disc compression, nerve root impingement and facet syndrome. When performing exercises from the vertical position it is imperative to keep the spine C-1 to S-1 in a straight non rounded posture. This can often become difficult if you suffer from excessively tight calve, hamstring and gluteal muscle. The end result is “butt winking”, a thoracic rounding and/or an anterior pelvic tilt greater than 15 degrees. The end result is extreme focal points of pressure which can squeeze the intervetebral disc’s out of alignment, often a posteriorly. Moreover, between each vertebrae, facets which are the bony wing-like structures which run up and down the vertebral column often impale soft inter-cavernous tissue. The end result in an acute very painful, debilitating, inflammatory response which can keep you flat on your back and out of the gym.

To reduce the likelihood of one of these injuries, leg specific stretching routines must be performed before during and after an aggressive leg workout. The culprit muscles which must be stretched are the quadriceps,gluteals, hamstrings, hip flexors and the two muscles of the calve known as the gastrocnemius and soleus. It is also beneficial to perform a mild core workout to encourage spine stability.

If you make a contentious effort to bring these muscle groups back to their acceptable resting length, then you will stay pain free. (remember strength training makes muscles condense and often inflexible) I have worked with numerous very lean athletes who are exponentially more powerful than the average man. It is not unusual to see a cyclical pattern of injuries when the athlete omits the critically important between set stretches. I myself have suffered from numerous lower back injuries due to lack of leg inflexibility.

It is VERY important to understand your bodies deficiencies in terms of strength and inflexibility. It is important for the athletic trainer / fitness specialist to take baseline measurements of all the leg angles of flexibility in all planes. Every 4-6 weeks re-evaluate for improvement.

A well designed leg conditioning program must be built around a safe and bio mechanically sound exercise prescription. Unfortunately not all fitness specialists are built the same and some therefore ignore the medical and potential injury effects of poor exercise design.

Somagenesis health and fitness trainers have strong foundations in medical anatomy physiology and application. For more information on how to create the perfect leg conditioning and flexibility prescription, contact us at www.somagenesis.com or call 760-271-3064

The Magic Bullet for the Polymyocitis Patient

noreply@blogger.com (Rivak Hoffman) — Sat, 23 Aug 2008 02:42:00 +0000

Polymyositis (PM) is found mostly in people over the age of 20 and seems to affect more women than men. Muscle weakness usually happens over days, weeks or months. The weakness begins with skeletal muscles closest to and within the trunk of the body. Neck, hip, back and shoulder muscles are examples. Some patients also have weakness in muscles farther from the trunk, like hands and fingers. Some PM patients experience muscle pain, breathing problems, and trouble swallowing.

I have been working with a Polymyocitis client named Beverly for over 2 years and have had great success in improving your overall functionality. She is more confident with her ambulation skills and has improved her upper body strength to the point where she can comfortable go on cruise vacations and drive her self around.

The most amazing changes are evident in her chemistry panel when looking at Creatine Kinase (an enzyme which degrades muscle fiber and soft tissue) Before Beverly began a formalized exercise program CK levels where through the roof as high as 1000! After several months of training they have plummeted to the low 100's A 90% reduction.

More recently she has taken up wheel chair dancing as a new hobby to inspire those less fortunate than her.

My exercise prescription for Beverly has been both aquatic in the early stages of therapy to more spine stability exercises, rotator cuff strengthening, and core stabilizing movements done on land.

These exercises are performed twice weekly and aquatic hip flexor and adduction exercise are done once weekly. Although there is a lot Doctor's know about Myocitis, they still have very little understanding on how to cure it. hardcore drugs like Methotextrate, steroids and IVIG make very little difference in comfort and functional levels. For some unknown reason therapeutic exercise when done correctly targeting the affected areas seems to have a rehabilitative effect.

For more information on how therapeutic exercise can improve the quality of life, log into our Award winning web site @ www.somagenesis.com

My Client Bob with Primary Progressive Multiple Sclerosis

noreply@blogger.com (Rivak Hoffman) — Sun, 17 Aug 2008 00:58:00 +0000

I have had the dubious honor of working with MS clients in the past , but none so amazing as my new client Bob who has one of the worst forms of MS known as Primary Progressive MS. Aside from his disease he is the most positive upbeat warm hearted guy I have ever met. I can easily get attached to him, and always look forward to working with him.

Primary Progressive Multiple Sclerosis is a rare form of MS which is progressive from the start. It affect approximately 13% of the MS population. With PPMS, nerve function deteriorates steadily, although at different rates for individuals. In Bobs case the initial onset of leg weakness and dragging occurred in 1996, by 2000 he was a Tetraplegic. Bob has seen many physicians all over the US who have told him he has a single lesion on the spinal cord at C-7. Moreover he would never regain function of upper or lower extremities. I beg to differ.

I have been working with Bob for over one month now, and it has been an enlightening experience. I have seen many signs and glimpses of hope. After numerous sessions of flexibility enhancement, Bob has begin to fire up his legs. He can do a bilateral supine leg press equivalent of approximately 50 pounds of thrust. I have had him do 3 sets of 15 reps on each leg over the past 2 weeks and leg strength has improved exponentially. Moreover calf and ankle fasiculation has improved remarkably.

Perplexing as this may seem, I believe Bob has a good chance of coming around. Somethings medical science just cannot explain. I am glad I can be part of this metamorphisis He has a great attitude and never looks back at the negative. He always smiles, cracks jokes and is a wonderful historian.

I don’t know what to think in terms of Bob’s diagnosis. MS usually is represented by multiple lesions, not just one. A quadraplegic doesn’t move his legs, nor has the strength that Bob displays. I am excited for him, and plan on giving him my best.

Bob has really opened up my eyes about the realities of life. There are no guarantees and we should try to maintain the highest quality of both physical and mental lifestyles as possible. Reduce your stress, eat well,, exercise and sleep abundantly.
When i asked Bob what was the precursor to the onset of his MS symptoms, he claimed "An enormous amount of stress"

For more information on how medical exercise can benefit you or a loved one suffering from a neuromuscular disorder, contact rivak@somagenesis.com or visit the Somagenesis website at www.somagenesis.com

Super Geek Fitness Trainers

noreply@blogger.com (Rivak Hoffman) — Sun, 10 Aug 2008 04:20:00 +0000

View my page on Super Geek Fitness Trainers

Personal Trainer in a pill

noreply@blogger.com (Rivak Hoffman) — Mon, 04 Aug 2008 03:49:00 +0000

I just finished reading the most amazing article from the online journal Cell. Scientists at our very own Salk Institute here in sunny San Diego have found chemical compounds when taken orally, increase the endurance in mice including the lazy ones who don’t even train! As most of us die hard fitness enthusiasts know, aerobic exercise is the only way to build up endurance and burn fat more effectively.

Carl Evans a researcher at Salk isolated the protein gene PPARS for endurance, and genetically engineered mice with this extra gene protein. The end result was the creation of endurance mice which had double the endurance of ordinary mice, but the result was contingent on if the mice had been trained.

Given that exercise was needed to jump start the PPARS drug, researchers now looked into what would happen if the tricked the body into thinking it was exercise. Another gene protein was given to the mice which put the body into the same biochemical state if exhibits when exercising. Lazy couch potato like mice got and instant surge of endurance by up to 44%– without even exercising! This shocked researchers. After 4 weeks on this therapy, the same mice behaved as though they had workout out every day. I wonder if they lost weight?

Evans, concluded that the body’s pathway can be manipulated– or exploited, Other world wide researchers following Evan’s work, have been shocked by the study results and have been quoted “Its a bit scary”

Researchers and myself are excited about the possibilities these drug will present for people with sedentary disease such as obesity or diabetes. Conversely they are worried that a lot of athletes will think they can use this drug to enhance athletic performance.

Although these drugs are revolutionary, they will not boost your desire to workout, says researchers who also add, “Even if you have so much capacity, if its not being used, what does it matter”

Well, despite advances in medical technology, it looks like personal training will always prevail, and best case scenario my clients can make it through their workouts without tanking or getting nauseated.

For more information how Somagensis can keep you accountable despite being on the endurance pill, visit our “Award Winning” web site www.somagenesis.com

American's becoming more obese during economic slow down

noreply@blogger.com (Rivak Hoffman) — Mon, 28 Jul 2008 00:55:00 +0000

San Diego once hailed "America's Fittest City" by Mens Health magazine, 2001 through 2005 has plummeted to a dismal 21st place in categories of health, fitness and lifestyle. It is easy to predict this situation getting worse especially when America sits on the cusp of a economic recession. Robert Reich an expert economist and Professor at UC Berkeley's Goldman School of Public Policy, and expert commentator on CNBC Kudlow and Company, believes we are already there. Most American's would agree.

There are several tell tale signs that point to a economic recession, more specifically there are some apparent changes in health and fitness patterns of America's as they attempt to anxiously ride out the gloom and doom that the media perpetually floods their heads with. With the shocking escalation in gasoline prices at the pump, and as light sweet crude oil prices fluctuate between $125 to $140 a barrel, Americans can only wait and see what the next day has in store. The cost of manufacturing and shipping of consumable goods to grocery stores and restaurants has spun out of control.I have read numerous stories about Mom and Pop Pizza shops having to raise the costs of pizza pies by 35% to break even on their costs. Just one of many examples that come to mind.

As a direct repercussion,it has become increasingly more difficult for lower and middle class Americans to eat healthy, never the less continue their fitness routines which for most has always been a discipline a problem. Add the higher price of gas, and how much they expend to and from the sports club or gym. Now exists another clever excuse to put a lifestyle of health and fitness on hold!

Here in Sunny San Diego, mass transit systems are few and underdeveloped, thus requiring most of it residents to travel considerable distances just to get to work. A 20 mile commute to work which is common, translates into $188 gasoline expense. factor in other misc. commutes and a $400 per month gas budget now exists. It is no mystery to residents of San Diego, CA that we pay the second highest prices at the pump only to first place Hawaii!

As a result, American's are now in a state of panic. Many are facing economic turbulence as homeowners who have lost equity in their homes, some fear losing their jobs as lower profits and red ink are forcing many industry sectors to lay off employees and outsource to Bangladesh. Eating healthy and maintaining a health and fitness lifestyle really becomes a low priority.

In an economy where the average stock portfolio is down 15% one has to wonder why "Value Stocks" such as McDonald's (MCD) Burger King (BKC) and Taco Bell (YUM) are posting minimal year to date losses at only -0.44% The answer is obvious if you pass by any of these three fast food eateries. American's are resorting to consuming the very unhealthy, high cholesterol. sugar rich, artery clogging fast foods that from a socioeconomic point of view has always been the popular diet of those who live on lower incomes.

Conversely, high quality, Zagat rated restaurants are now suffering from a lack of customers. Fine dining on a healthier level, once a weekly social function, is now reserved primarily for special occasions. That extra $200 paid at the gas pump has now taken a bite out of peoples fine dining rituals. On a smaller scale America's favorite
Coffee boutique Starbucks has suffered a 50% loss in revenues and has to close down 600 stores nation wide and lay of 12,000 employees! Go figure.

If you peruse the Sunday paper, you will see numerous restaurant coupon promotions for the gastronomically weak. "Free Appetizers up to $10 value" at Famous Daves Legenday Pit Barbeque" "$7 off your next visit with a minimum of $15 at Carino's Italian Grill" "$5 off Family Feast $16.99 at Pat and Oscar's. I could go on and on. As a fitness specialist and Physician Assistant, I couldn't find this more disgustingly disturbing. I don't know what the solutions are to rectify this growing problem, but I would speculate by 2010 America will need a army of fitness professional to help resolve this growing problem. From a health care perspective we can look forward to continual rate increases in health insurance premiums as unhealthy Americas begin to flood the health care systems.

The World Health Organization projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese.At least 20 million children under the age of 5 years are overweight globally in 2005. Here in the United States it is projected that 60% of our population will have a BMI (Body Mass Index) greater than 25, in other words will be classified as medically obese.

The solution to this increasing problem is improved eating habits and increased activity, but as what costs?
People still need to eat and get to work, and don't relish living on the financial edge. What the fitness industry can do is simply offer gym memberships at a reduced cost and integrate group fitness activities to encourage accountability and comraderie between members. Although my company offers one-on-one personal training,we cater primarily to the upper financial echelon of society who really is not impacted by this economic climate. But what about every body else? The 87% of the people who need serious help. Our contribution to the 87% is affordable group fitness at a nominal cost which everyone can afford. At Somagenesis Health and Fitness we have created a very affordable option. For more information about very affordable health and fitness alternatives, log in to CHISEL Fitness Camps. or call 760-271-3064.

I believe if everyone makes concessions during stressful economic times, we can create a healthier, happier America, even in the worst of economic times.

Somagenesis Squidoo page

noreply@blogger.com (Rivak Hoffman) — Mon, 21 Jul 2008 02:05:00 +0000

Awesome Squidoo page of Somagenesis Health and Fitness with links to recommended fitness products, and services. Very nice!

read more | digg story

CrossFit Training

noreply@blogger.com (Rivak Hoffman) — Mon, 14 Jul 2008 02:48:00 +0000

I am really excited about my new fitness endeavor. I began the Crossfit foundations classes over one month ago and am ready to graduate with competence and be on my own. CrossFit is an intense form of power lifting coupled with a dynamic intertwining of sports conditioning. All WOD's (Workout of the days) are a timed event. The end result is a balls to the wall puke out at the end of your torturous workout.

I once thought I was invincible in the weight room and can easily perform 44 supersets in one hour while staying aerobically peaked at 80% max heart rate. Crossfit has added a new dimension to my training style. As strange as it may sound I enjoy the intensity, pain, sweat and getting ill.

Moreover, I easily lost 10 pounds since beginning Crossfit training. CrossFit is not for the weak of heart or body. You should be in good shape prior to beginning.

The only negative I could see is perpetual soreness of muscles, joints and spine, which seems to improve over time.

I will soon be a Certified CrossFit Level 1 Instructor and offer this as another training variable to my clients.

Crossfit is difficult to describe, so for educational purposes I will show you a great video demonstrating the meat of the training. Your going to love it. I hope to one day be able to do the "Heavy Fran" like Greg Amundson does in the video!

For information on fitness programs offered within Somagenesis health and fitness, log into the "Award Winning" website of www.somagenesis.com

Fire Up Your Weak Metabolism!

noreply@blogger.com (Rivak Hoffman) — Mon, 30 Jun 2008 01:46:00 +0000

As we age our metabolism goes indirect linear. The is a multifaceted problem that is easily preventable if people would get off their fat asses to exercise, move more and eat RIGHT! If you don't you will not be able to burn the abdominal, hip and booty fat that naturally collects with inactivity and poor diet. There is no magic pill called "Cortislim" that will fire up your fat furnace. The grim reality is removing collective fat accumulation takes hard work and discipline. The holds true for everybody including yours truly who works out daily and is conscientious about food intake. The good news is metabolic enhancement is doable and fat last CAN be achieved if you follow the 4 pearls of wisdom.

1. Strength Training should be at the forefront of any fat loss program. Strength training can increase a depressed metabolism by 10% after a training session. Lean muscle creates a better thermogenic effect that inert fat glob.

2. Researchers have shown that those who regularly consume a healthy breakfast than those who skip it. Adding calories takes a sleepy metabolism that has titrated down for sleep/ hibernation and fires it up for action. Waiting until you feel hungry to eat is just plain stupid, as you have successfully shut down your metabolism for hours prior to that first meal.

3. Cyclical eating Patterns are a great strategy to keep the metabolic coals RED HOT. Consuming a light healthy protein rich, low sugar meals every 2-3 hours stabilized blood sugar and insulin production which regulates the ebb and flow of hunger and best of all regulates thyroid function and metabolism.

4. Interval training which is the physical act of making your heart rate rev up and down is another outstanding way to keep your metabolism. This happens because of a large EPOC or post exercise metabolism. Simplified a higher heart rate exudes a greater amount of adrenaline/nor epinephrine from the kidneys adrenals which causes lipolysis or fat burning. So remember next time you go to the gym , its the quality of the exercise not the quantity that you engage in!

I realize that this advice may seem overwhelming and somewhat difficult to integrate in your personal fitness program. This is why we are here! For some serious dietary and fitness program orchestration call the experts at Somagenesis Fitness (760) - 271-3064 to get you on right track today. Or visit our award winning web site at WWW.SOMAGENESIS.COM

Staying Fit During Depressing Times.

noreply@blogger.com (Rivak Hoffman) — Sat, 24 May 2008 03:17:00 +0000

If your not feeling the brunt of the impending recession in America, you are either lucky, mentally retarded or plain dead!

Here in San Diego, CA we are feeling the heat of $4.50 per gallon gas prices, a depressed housing market, high unemployment rates in the building and real estate industry as well as high food and utility costs. San Diego, CA is considerably worse off than the rest of the United States.

Yes, People are legitimately worried about their future and this has lead to a doom and gloom atmosphere nationwide.
Th American people are all hoping for change in economic policy with a new presidential leader in 2009. But this change cannot happen soon enough.

In the mean time how do we cope with life in 2008. We all have choices. Do something or nothing. This is where Health and Fitness comes in. Both mental and physical fitness. Here is what I have observed over the past 5 months.

Interesting enough, I have never seen the health and fitness gyms and clubs so busy. People are buzzing around feeding off the high of health and fitness. I have seen this in 3 different gyms in different parts of San Diego County. This is of course a GOOD thing, and I hope to see more people enjoy the fitness lifestyle and devote more personal times to themselves. Compared to previous seasons, I have found this very unusual.

From a biochemical point of view, a good workout will boost the body's natural opiate also known as endorphins and enkephalins. A higher state of feel good typically ensues. This high can last for many hours. It never ceases to amaze me how my personality changes after a good 90 minute workout. Often the most complex of problems I encounter can be resolved and the surge in adrenaline gives me clarity and perspective on life. Nice huh?

Yeah, the real world can be cruel and often dump its burdens upon you, but you DO have this natural tool to combat it.

Food for thought. In a time where the doomsayers are saying that Americans have cut back on traveling, vacations, eating out, buying new cars, jewelry and homes, they STILL continue to spend gobs of money of fitness, including Personal Training sessions.

Year to date Somagenesis Health and Fitness has profited 17% more revenue than in 2005, 2006 and 2007. Go figure folks.
And by the way, my revenue stats are Not unique! People relate to fitness as brain and body food..

So, if your worried or feeling the economic recession hum drums, park that SUV in the garage, stop eating and out, and stay home for once. In exchange, put on your running shoes, grab a towel and jog your butt to the nearest gym. Invest 60 quality minutes in yourself.

Just think... Save gas, eliminate bad calories and save the environment, all while improving yourself.

Medical Exercise and its Positive Effects on Multiple Sclerosis

noreply@blogger.com (Rivak Hoffman) — Sun, 04 May 2008 18:39:00 +0000

I recently acquired another MS (Mutiple Sclerosis) client who atypically is a male in his mid 40’s. Being a Medical Professional (PA) as my primary skill and a Personal Trainer secondarily, I recieve the most difficult special populations clients to work with, from ALS (Lou Gehrig’s) to Rheumatoid Arthritis sufferer’s.

MS like ALS is a unique autoimmune disease which the medical community spends time and money researching, but still has not come up with a treatment modality that is curative. MS can be crippling and in its severe case can render its victim paralyzed. MS is a autoimmune disease which causes a malfunction of the Myelin shealth that surrounds the nerve fiber i the central nervous system. The damaged Myelin forms scar tissue (sclerosis) which gives the disease its name. Fortunately , this only accounts for 33% of all MS victims. Your typical MS victim is left with a gait abnormality,coordination problems, sproadic numbness, tingling and pain/spasticity to the extremities.

From a psychosocial perspective the disease causes emotional changes leading to depression and a decrease in cognitive function. There thoughts are always clouded, concentration poor and emotions stand in the way of completing tasks.

Other than blasting MS victims with FDA- Approved Interferon, antineoplastics, monoclonal antibodies which all affect your immune system and hammer on your liver There are more natural alternatives to prevent a MS relapse, that the medical community chooses to ignore.

In numerous world wide studies the compliant MS victim does very well with a well rounded physical therapy and fitness program concentrating on adjusting or balancing leg strength and also decreasing poor coordination and gait imbalance. The psychological benefits in improving self esteem are huge! I personally have seen this in clients which I have worked with for numerous years.

My role in the rehabilitation of the these special clients are to educate them on their specific weakness and implement a program to enhance the quality of their life and physical functionality. It is not unusual to see MS victims who cannot change their own cloths,perform personal hygiene or is some cases lift a fork to their mouth! My secondary role is to modify tap into their psyche and understand their personal “owners manual” Perseverate on the positive things, produce tangible changes and enforce compliance in a safe productive way. Show them the light at the end of the tunnel!

I have had huge success with individuals who in the eyes of their physicians should have been bed bound or dead. I consider myself lucky and honored to be able to work with this unique population, as they have trusted me with their life, and I have always addressed their life as if it were my own. I look forward to seeing the benefits that my new client reaps. He is already
off to a great start!

The Sad Truths About Whole Foods Grocery

noreply@blogger.com (Rivak Hoffman) — Sat, 19 Apr 2008 22:14:00 +0000

This news shocked the hell out of me as I have been a Whole foods patron for many years! In fact myself and my trainers at Somagenesis have referred clients to Whole foods for the best selection of natural organic consumables. Now I will think twice! In this article, Dr. Mercola states facts and supports them with great evidence, Whole Foods representatives down right deny any of the evidence. As a food consumer be sure that you know what you buying. Read labels carefully and ask questions to management if needed. Call the companies who manufacturer the product if you still have doubts. You would be shocked what you often hear. Always beware of where the information comes from. Remember its you mind and body. If in any doubt contact and health, fitness and nutrition expert at www.Somagenesis.com or 760-271-3064

Unlike Whole Foods which allows their purchasers at each store to hand select local products to feature, Trader Joes doesn’t purchase locally at all. Trader Joes is only able to offer such low pricing because the cut out the middleman and all branding cost that are associated with launching a product. Sprouts is cheap because they cut cost in their branding and do not focus on the customer experience like Whole Foods does. They also don’t do half the consumer education that Whole Foods does or spend near as much money to train and pay their employees. I was upset when Whole Foods bought Wild Oats, and I love TJ’s and Sprouts but Whole Foods is not their nemesis. It was one of the first stores to bring organic and natural foods to people across the country and stores like Sprouts would not have gained the popularity they did without Whole Foods drawing so much attention to organic and natural foods. Because of their mission to support smaller companies through regional purchasing (which hardly any other grocery stores do), Whole Foods has made it possible for many organic and natural products to survive and thrive and be enjoyed by us all. WF’s will likely help our friends at Laughing Giraffe grow, and as more organic companies flourish that means more land will be converted to organic agriculture and less toxic pesticides will enter our land, water supplies--and ultimately our bodies. Just a little food for thought.

The Whole Story About Whole Foods Market

Many organic food fans trust stores that sell largely organic produce. However, the merger of Whole Foods and Wild Oats may be a sign that it's time for the rose-colored glasses to come off.

It is growing harder to make the case that shopping at Whole Foods is socially commendable. Whole Foods has faced well-deserved criticism for its effects on the environment, and its employees.

Whole Foods is an "industrial organic" company that has done away with the local distribution that was the center of the 1960's back-to-nature movement. There is nothing environmentally friendly about Whole Food's practice of importing asparagus in from Argentina in January.

Whole Foods is also the second largest union-free food retailer, right behind Wal-Mart. Whole Foods has taken the position that unions are not valid.

Many of Whole Foods’ canned or boxed items contain MSG, even though it is on Whole Foods list of unacceptable food ingredients. Their dairy products may or may not contain rBGH.

Source: Natural News March 2008

Whole Foods is a Fortune 500 Company that owes its allegiance to its shareholders. It is exploiting a niche market, and has now cleared the field of major competitors, leaving it free to raise prices and reduce quality.

Non-Exercise Activity Thermogenesis (NEAT) and Obesity

noreply@blogger.com (Rivak Hoffman) — Sun, 30 Mar 2008 18:21:00 +0000

I just finished reading and interesting article on the latest finding in Obesity research. I seems that researchers are finally finding solutions for managing the obesity epidemic in America and the rest of the world.

Researchers all agree that exercise is an important facet of our daily lives, and unquestionably good for you, however it may not be enough. A question comes up; What happens to the body when you are not exercising?

How can it be that some people in this obesity prone world can eat and still remain thin?
Researchers took lean and obese individuals who classified themselves as couch potatoes and who never worked out in a gym.
All subjects were overfed 1000 calories a day above the body weight maintenance needs. For example if you required 3000 calories per day to keep your weight stable, your calories would be bumped up to 4000 calories per day. This was done for a 8 week period then researchers carefully examined where the excess fuel deposited itself.

Researchers fitted test subjects with magical underwear and monitored every movement and every posture of the body. It was found that test subjects who switched on their NEAT (Non-exercise activity thermogenesis) don't gain fat when overfed, whereas those who could not turn on their NEAT gainer 10 pounds on average. Thus was concluded that NEAT was crucial in keeping weight off.

NEAT is defined as all other movements outside of exercise such as walking , talking, toe tapping, guitar playing, dancing or shopping. Researchers found that obese move 2.5 hours less per day than lean people. Which equates to 350 calories expended per day! What all this means is that society as a whole needs to be moving move and spend less time sitting around at the office, watching TV etc. If you watch TV you only burn 5 calories an hour above your metabolic rate. After 4 hours of vegetating you have only burned 20 calories!

The good news is there are numerous solutions to this problem which will be discussed in future posting. To begin with make an attempt to walk around the office more, spend time walking after dinner and less time in front of the TV. And most of all attempt to get in 60 minutes of exercise 4 days per week, to keep your mind and body healthy and strong.
For more information on health and fitness check out www.somagenesis.com or call 760-271-3064

Lack of Sleep Disrupts Weight Loss

noreply@blogger.com (Rivak Hoffman) — Sun, 23 Mar 2008 04:40:00 +0000

The less you sleep the greater the likelihood that you will gain unwanted body weight. Several studies conducted at University Medical Schools have repeatedly shown that lack of sleep affects hormonal balance that lets your stomach know if it is full. This correlation which has been tested to be very reproducible in the general population is now convincing hardcore medical fact. So if we look at our American society who is sleep deprived and overfed, is it any wonder that obesity is at epidemic proportions?

In another medical study they found that people who slept 2-4 hours per night were 73% more likely to become obese than normal sleeps The 2 culprit hormones are the ever famous Leptin and Ghrelin. Leptin found in fat cells signals the body that it has insufficient metabolic reserves and needs to eat more calories. Ghrelin on the other hand is found in the stomach and triggers your appetite. So the more Grehlin you have the greater your appetite!

Large NIH studies looked at Leptin and Ghrelin in 1024 subjects who slept 5 hours and 8 hours and found a 15% increase in both Leptin and Grehlin. So individuals never felt full and always felt hungry!

So, the moral of this story is get your but in bed at a respectable time and always strive to get 7 or more hours of sleep. Again, another needed discipline in our lives.

For more information about fitness and lifestyle coaching contact the fitness experts at 760-271-3064 for a comprehensive health and fitness evaluation. Or log into www.somagenesis.com

How to Design a Weight Loss Cardio Program

noreply@blogger.com (Rivak Hoffman) — Sun, 16 Mar 2008 19:22:00 +0000

Lets face it, not everybody enjoys exercising especially when doing a given body movement for an extended period of time. If you are on a personal crusade to shed unwanted fat and develop muscular definition on your body then cardiovascular (Cardio) training is an absolute must. To sizzle away 1 pound of pure body fat per week you should have a target caloric expenditure of 3500 calories through exercise and dietary modification.

Although 3500 calories seems like a lot , over 7 days this equates to 500 calories per day. You should focus on at least 300 calories coming from your workout.

Frequency of cardio should be 4 days per week for 45 minutes to 1 hour. I highly recommend buying and I-Pod and listen to music, or books. Good music or books downloads will fire you and peak your interest. This helps lessen the boredom of cardio.

Your cardiovascular conditioning program (cardio) should be done on a relatively empty stomach. You should be food free for at least 3 hours prior to the event. Dilute energy drinks with a 3: 1 ratio ( 3 parts water to 1 part energy drink) are acceptable for hydration. Remember 1 quart of full strength Gatorade is 450 calories, so why bother to exercise if it forces you to insert more calories into your body than you are expending during the exercise. You will get fat!

It should be noted that energy drinks like Exceed, Power Aide, Gatorade or Cytomax where designed for competitive athletes who are engaging in events lasting greater than 1 hour! By the way most athletes are slim and usually don't have to worry about weight loss, unless they are competitive wrestlers trying to stay in their weight division.

Intensity of your cardio should be done in interval fashion. Intervals are intensity levels which fluctuate from high to low and usually have a warm-up and cool-down phase. Fore example: Lets say you are doing 45 minutes on a Precor Elliptical Trainer., Start with a low intensity/speed and low elevation for 5 minutes to warm up the body when you hit the 6 minute mark increase your intensity 20% high and elevation 20% high. Your intensity level is now increased and your body should begin to heat up and feel somewhat uncomfortable. Your goal is to stay in this interval for 3 minutes, then back down on the intensity and allow your self to relax and slow down your heart rate for another 3 minute interval. Once the heart rate has come down sufficiently and your feeling somewhat comfortable it is time to amp up the interval resistance and elevation for another 3 minutes.This time try to increase it a notch or two high than your previous highest level. This more intense interval should be more difficult and sufficiently increase your heart rate. Continue to follow this pattern until your 45 minutes is expired. Remember you gauge the intensity so be smart. If your legs are barely moving then lighten the load. If you are so out of breath then lighten the load. Anyway, by your 45 minute mark, you should be good and sweaty and have a good adrenaline rush going. Remember to always to stretch your hamstrings and quadriceps muscle after your cardio to prevent a lower back problem. ( cardio always tightens leg muscles which can create an acute lower back problems)

I suggest that everybody purchase a decent reliable heart rate monitor to track heart rate zones and caloric expenditure. In my opinion this is a must have for accountability, heart safety, documenting your all your training days and last but not least will estimate calories burned during exercise. I have been wearing one since 1984 when the first one was developed. My Personal Running Coach Ron Pate Ex Olympic Marathoner wouldn't let me train without it!

Some final thought regarding cardio that should be considered.

1. Steady state cardio without interval leads to a weight loss plateaus, so ALWAYS DO INTERVALS Correctly!
2. Cardiovascular conditioning programs are designed to oxidize fat and produce lypolytic enzymes, but can DECREASE your metabolism. SO DON'T FORGET TO WEIGHT TRAIN, to offset these effects!
3. If you are unsure how to design a cardiovascular conditioning program consult an expert certified personal trainer at Business Phone 760-271-3064
4. If you have a medical history of diabetes, high blood pressure or any heart related problems, consult your physician before engaging in ANY exercise program. They generally want you to exercise, but within the scope of the medical wellness.

The Hardcore Facts About Weight Loss

noreply@blogger.com (Rivak Hoffman) — Sun, 09 Mar 2008 19:12:00 +0000

There is the real world of weight loss and the media/ advertisement world of weight loss. One world gives you false hopes, gimmicks and promises, the other is about the reality pain, endurance and making huge mental and lifestyle changes.

Fitness articles will proclaim if and individual expends 3600 kilocalories with diet and exercise and you WILL lose weight. This templated idea is severely flawed, misleading and works well with lab rats or apparently healthy individuals in a controlled environment.

If you review the real comprehensive heavily funded studies such as the Long-Term Effects of Weight Loss and Exercise in Type 2 Diabetes which began in 2001 you will find that weight loss is truly complicated and is contingent not only on diet and exercise by HUGE psychological support. This study is a 11 year study and is still ongoing.

Another study published in the International Journal of obesity
has clearly shown that study participants had a mean weight loss of 24 lbs after 15 weeks with diet or exercise, but after one year regained 8 to 9 pounds within one year. Again, without accountability and psychological support the momentum was lost.

Over the decades of coaching and training both men and women for weight loss I have encountered numerous inconsistencies in dietary and exercise fundamentals and principles. I will briefly skim the surface of these and elaborate on each in future blogs. These are the hardcore facts!

#1 You will never lose weight with exercise alone, and unchanged eating habits.
#2 You will never lose weight with dieting alone and chance actually gaining weight.
#3 If your taking Beta Blockers or CA channel Blockers with loss is painfully slow if you don't have a clue on how to construct a cardiovascular fitness program.
#4 Weight loss is much more difficult to attain when you hit age 40 50 60 years.
#5 If you don't get adequate sleep and reduce your stress levels you can forget about weight loss.
#6 Just because you have a caloric deficit doesn't mean you will lose weight. Every persons physiology is different!

These are my six basic realities of weight loss that I tell all my clients. Each person I work with is prescribed a diet and exercise program for their particular anatomy, physiology, psychology and gender. Stay tuned for future blogs which will elaborate on my six basic realities of weight loss.
For a one on one consultation to analyze your personal weight loss situation log-in to
www.somagenesis.com or call 760-271-3064

Love That Coffee!

noreply@blogger.com (Rivak Hoffman) — Mon, 03 Mar 2008 02:11:00 +0000

Like many of you fitness fanatics, coffee, Sugar-free Redbull,and Spike Shooter energy drinks are big part of my work day and pre- workout energy blast. One could say that I am a caffeine junkie, but I believe that caffeine has many merits and benefits to ones overall health. Over the years I have read both the pros and cons of caffeine consumption, but as usual the pros always win.

The most obvious benefit being an overall increase in athletic performance and fat burning carbohydrate sparing effect. It is so amazing the strength and respiratory endurance gains are when I am primed with caffeine. I feel as if I can workout forever!

Researchers have repeatedly shown how runners can run 35% longer under the influence 250 mg of Caffeine (Journal of Applied Physiology 85:883,1996)

The second most obvious benefit is the radical change in your mood. Nothing worse than trying to train that 5:00AM client with your eyes closed. I always start my day with a 3 cupper.

Its no coincidence that people offer guests a cup of coffee. After consuming anywhere from 20 mg to 200mg of caffeine, "people report increased well being, happiness, energy, alertness and sociability," says caffeine experts at Johns Hopkins School of Medicine in Baltimore Maryland. Other studies have shown that 86,000 women who were tracked over a 10 year period who drank at least 2 cups of coffee per day were 60% less likely to commit suicide than those who drank none. (Archives of Internal Medicine 156:521,1996)

Believe me, I can go on an on reciting some incredible evidence supporting caffeine, but I will keep my thought short and sweet.I just thought you might be able to relate to these supportive findings. For more information regarding the truths and myths regarding supplementation and diets, log in into www.Somagenesis.com to read more

February Fitness Fall Out

noreply@blogger.com (Rivak Hoffman) — Mon, 25 Feb 2008 03:40:00 +0000

As year 2008 moves forward, gyms and athletic club memberships drop by mean of 40% nationwide. This phenomena is as predictable as a morning sun rise. Individuals who have given their best shot in achieving their health and fitness goals have throw their hands up in the air in frustration, and have refocused a feeling slovenly and depressed.

If more individuals would consult a certified fitness specialist for periodic workout tuneups this phenomena would rarely exist. I also seem to believe there are some time management issues with busy working individuals. Work seems to consume their lives to the point of mental and physical exhaustion at the end of the typical work day. The end result is inability to make it to the gym for their early morning or after work exercise sessions, as fatigue is the excuse.

Lifestyle change is a BIG part of the fitness success equation. Being that I work a 16 hour work day, I always manage to schedule my own 90 minute workout around my clients. After all and unhappy and unhealthy trainer is worthless to their clients!

My advise to those who struggle with lack of regimentation or motivation is to purchase a scheduler and plan your workouts. Bring your lunch from home instead of eating out and wasting a valuable lunch break where you can walk or use the corporate gym in lieu of eating time. After all you can snack while you work. Right!

If all else fails then hire a reputable certified personal fitness trainer who can provide accountability, the correct exercise regimen and motivate you through tough times. Many intelligent busy working professional have come to realize that their private personal trainer is an important facet in their business and personal life.
Malcom Forbes writes about this in each and every issue of Forbes www.forbes.com

I invite you to the my web site www.somagenesis.com to meet and read the candid testimonials of numerous successful clients under the tutelage of myself and my staff. If you are interested in joining the ranks of the ultra healthy and happy clients then give us a call at 760-271-3064 and see for yourself!

Lower back problems

noreply@blogger.com (Rivak Hoffman) — Tue, 22 Jan 2008 04:56:00 +0000

Today I saw a new client who came to me to help her become more active and strengthen and stabilize a very weak and unstable lumbar spine. This I have to say, with out a doubt is the most complicated spine malady I have ever encountered.

My goal is to implement solid spine and postural dynamics by stretching and tightening opposing culprit muscles. eg straightening out overly tight hip flexors, strengthening posterior shoulder girdle musculature, and gradually implement dynamic core exercises. This will generally take 4-6 weeks to see any results.

The trick is to prevent and degree of sciatic that can be induced with even the slightest degree of lumbar pelvic arrhythmia. This can easily take the back client out of an exercise program.

Most if not all of the exercises must be done in the prone position with legs raised above the head. Today was the easy part, the next session will focus on leg dynamics. I expect complications during this phase of the conditioning.

This client is a classic case of lumbar spine abuse and postural kyphosis due to excessive sitting and rounding of the shoulders and lumbar spine. I also addressed work place ergonomics as a plus to offset the molding effect of bad sitting posture.

I will keep you posted of any progress with this unusual clients. This will surely put my skills to the test. For more information how medical exercise can help with lower back injuries and pain log into www. somagenesis.com to learn about what we do.

10 Things Your Trainer Won't Tell You - My Perspective

noreply@blogger.com (Rivak Hoffman) — Mon, 14 Jan 2008 07:30:00 +0000

I most say I am so offended by some of the article that are published in magazines and on the internet. My latest discovery was and article written by Renee DeFranco of Smart Money Magazine making HUGE generalization about the personal training industry. 90% of the information is so embellished I almost puked!

She runs the gambit by claiming personal trainers job descriptions are too confusing because of new specializations, Personal trainers will push you until you collapse. Allowing their clients to become autonomous is a big fear because the trainer doesn't want to loose the client. Trainers love to gossip about their clients. Trainers leave their clients if they find a more prosperous position in life, and Personal Trainers tend to act as nutritionalist with their clients although the law forbids this.

Well folks, don't believe everything you read. having been in the health and fitness industry for over a decade, I have seen both competent and incompetent trainers. Never the less the incompetent never last long, as is survival of the fittest. The real facts are 180 degrees to De Franco's article. Trainers are also educators who do their best to motivate and educate their clients so that health and fitness can become a lifestyle for them someday. The hope is that their clients can become autonomous with their training and also make sound nutritional choices at home and when eating out.

It is very rare that you find a trainer who will openly name a client and discuss medical and personal issues. Trainer sometimes come to me to discuss a "masked" client with hopes of getting tips on how to train or rehab them. This is perfectly legal and within industry standards. Trainers are not gossip hounds, and seldom bring their work home!

I believe most personal trainers offer nutritional guidance , which is within the scope of their education. Dietary prescription is outside their scope and most do not engage in this practice. Most trainers such as myself, refer their clients to registered dieticians for meal plans .

Yes, their are a few bad apples in every industry who defy the standards, but that is not the majority. The problem I have with this article is the broad generalization and finger pointing.
I will certainly send a letter to De Franco with my perspective of her article.