Mesa Arizona Medical Exercise Personal Trainer discusses moves to stop neck pain in women.

Yesterday I performed a fitness assessment on a 38-year-old female Air Traffic Controller who appeared healthy, but complained of chronic neck pain when doing any form of strength training. Perhaps this was one reason she had an aversion to working out with weights. Her primary mode of fitness was only Yoga which didn’t resolve her neck pain or the 35% body fat she was carrying.

Chronic neck pain is a condition commonly seen in office workers. Primarily women. Researchers have repeatedly shown through medical imaging that the vertebrae between C3 and C7 in women are significantly smaller than male vertebrae. Female necks are also significantly weaker by 32% in flexion and extension compared to men. These two finding explain the cause and effect of female neck related disorders such as chronic neck pain and whiplash.

So whats the solution you wonder?  In analyzing the  spine biometrics from Thoracic to cervical vertebrae there was an obvious 20 degree forward shift of the head from the base of C7. In addition both shoulders were rounded forward by 30 degrees which is very suggestive of Upper Cross Syndrome and Trapezius Myalgia.

An exercise prescription involving shoulder abduction, shoulder elevation and chin tucks will be the starting point for correcting this malalignment.

Danish, German and American  studies have all shown great improvement in function and reduction of neck pain in females by doing 5 specific exercises.

One-Arm Dumbbell Row or Raw on Stability Fitness Ball Exercise.

Theraband Adduction to elcit shoulder blade protraction

Reverse Dumbell Fly to stimulate protraction of the  Rhomboid Trapezius and Rear deltoid. Perfect form and a cobra raise on the finish is of vital importance.

Shoulder Shrugs with light dumbells to stimulate Trapezius strength and stability. A linear / neutral cervical spine is important to stimulate the source of weakness.

Duraband upright rows. Place the resistance band under your heels. Stand up straight with your feet slightly apart. (A) Bend your elbows out to your sides as you pull the cables up toward your chest. (B) This exercise with help improve trapezius strength.

 

After explaining to her the suggested Corrective Exercise prescription, she committed to 1 month of Personal training and Corrective Exercise prescription. We will begin corrective exercise in the next few days and I will keep you posted on her results after the first few sessions. My prediction is full pain management and a corrected cervical spine by the end of the month.

Rivak Hoffman is a nationally certified fitness professional, medical exercise specialist, fitness writer and researcher committed to uncovering the myths in the fitness industry. He is the founder of Rxfitnesspro.com of Southern California and EverybitfitAZ in Mesa AZ.

San Diego Personal Trainer Rivak Hoffman discusses 10 reasons to quit eating sugar!

I have been a personal trainer in San Diego since 1999, and I can say with conviction that its Sugar in the diet that leads to weight loss failure. Not so much mega caloric intake. Its more about energy balance of nutrients and the affect on the pancreas and liver. What I have seen repeatedly is massive weight loss when people titrate down off the simple sugar carbohydrates. This is the sensible diet folks.

Sugar has a profound impact on your health and wellness. Here are ten situations you may encounter if you don’t give it up! I personally feel it has no place in the diet of the lay person who doesn’t expend enough energy each day to use it as a proper fuel source. if your an endurance athlete and require some pre workout priming before your long 5 hour bike training ride then i believe a modicum of simple carbs is reasonable. For those who rarely workout, then its best to filter out as much sugar in your diet. Proteins and  good fats can be very satisfying. Give them a chance!

Diabetes:

New research has show that sugar itself contributes to diabetes more than just being obese. So perhaps you may want to ditch the sugary sodas!

Impaired Learning and Memory: A major study conducted at UCLA has show  that a diet high in fructose corn syrup can impair the ability to learn and remember. Versus a diet high in omega-3 can reduce the damage.

Tooth decay:  Maintaining an intake of less than 5% sugars in your diet will help you avoid cavities!

Asthma: in a 2012 Australian study of children who consumed half a liter of soft drinks or more, they found a correlation to the sugar consumption and Asthma and or COPD.

Cardiac Disease:  We have recently learned that sugar has an inflammatory affect of the lumen of blood vessels therefore leading to atherosclerosis. Studies have showed that those who consumed 25% of there diet in sugar doubled there risk for heart disease!

Bad Gut Flora:  High sugar ingestion weakens the good cut flora which control immunity and digestion. The end result in inflammation and a host of GI diseases.

Obesity: Numerous clinical studies have well defined the link between sugar sweetened beverages and weight gain with children. Now the obesity center has redefined there guidelines for recommended intake of these drinks!

Cancer:  Big correlation between sugar consumption and high risk for ovarian cancer, endometrial cancer and esophageal cancer. Sugar leads to getting fat which has a direct correlation with cancers.

Hypercholesterolemia: Researchers at Emory University have found that sugar consumption leads to an increase in bad LDL cholesterol.

Aging Effect: The advent of glycation. This is when the sugar binds with amino acid molecules. The end result is the premature aging of our skin. One of many factors that represent the aging process.

So with all this information in mind isn’t it more than enough to inspire the deletion of sugar from the diet? I really don’t see and benefit to having it in my diet. From a personal perspective, i don’t appreciate the hypoglycemic spikes that occur when consumed leading to lethargy and fatigue. Its just not worth it! Below is a GREAT video and must watch if you want more detail about the problems with sugar. Enjoy!

For more information on Rx Fitness Pros and what we, click on the link. Rxfitnesspros or call 760-271-3064

San Diego’s Best Personal Trainer and Medical Exercise Specialist discusses heart disease in your 30s

I just viewed the most profound video on Facebook which spurred this post The video portrays the evolution of heart disease and the causative effects of bad eating habits and a sedentary lifestyle from early childhood until adulthood. A shocking video, so watch at your own risk.  The video spurred some emotion in me as my company, RXFitnesspros has a plethora of young to middle age clients with heart disease, diabetes, hypertension and orthopedic issues. Many of them have undergone Coronary Bypass Graft (CABG) surgery,have had strokes (CVA) and or on copious amounts of medicines to  try to stabilize there particular health issue. Unfortunately taking prescription meds often come with a big price. Lots of side effects leading to lethargy, depression, low libido and weight gain.  Is this the life you signed up for?

Unfortunately,  early heart disease  is a grim reality which todays youth are now facing. Consuming processed foods laden with  high sugar, fat, sodium and cholesterol is a huge problem. The youth of today are making almost no effort to eat clean and healthy. They claim to be too busy. Is this the sign of progress or regression in America?

According to the American Heart Association 787,000 Americans died from Heart disease or stroke in 2011, That’s equivalent to 1 out of every 3 deaths in America. About 2,150 Americans die every day from heart disease or about 1 person every 40 seconds.. Sad but true, cardiovascular disease claims more lives than all types of cancers combined..

The causative life factors are 1. Smoking 2. Inactivity 3. Unhealthy eating habits,

So what can be done to reverse the negative ramifications of unhealthy behaviors?

1. Make a decision to change or die.

2. Seek help from a professionals who excels at changing unhealthy lifestyle behaviors. A nutritionist, personal fitness trainer, a medical exercise specialist,  and perhaps a physician to monitor your internal medical health progress periodically.

How can RXfitnesspros help?   Improve health related problems and amelioration of them through properly prescribed diet and exercise is what we do. And we do it well. To find out how we can help you improve your current medical issues contact us at 760-271-3064 or send us an inquiry through the RXFitnesspros website.

Now WATCH THE VIDEO

San Diego’s Best baby boomer personal trainer asks, are you falling apart so soon?

As a 50 plus year old San Diego personal trainer, I can can say with conviction, that the human body requires more maintenance in its 50s than in our 40s and 30s. Like a car that has lots of mileage on the odometer, some intervention and big changes need to take place. It’s a must for those who live a sedentary lifestyle, as well as those who are very physically active such as myself.

If you are sedentary the ramifications occur primarily form an internal body systems perspective. One gains physical fat weight, damaging the liver, heart, kidneys and pancreas. the medical ramifications can entail high blood pressure, fatty liver disease, diabetes mellitus, coronary artery disease, cancer and osteoarthritis. For more information check out the research on the most comprehensive study on medical risk factors leading to death. The Framingham Study Moreover the human joints suffer the massive assault of arthritis from carrying around excess weight in the form of fat. All these debilitating situations will lead to a very uncomfortable lifestyle, often accompanied by pain, disability and depression. It really doesn’t have to be that way with a proper shift in your mindset. knowledge is power!

The second scenario, I see quite often, which is the physically abused athlete who has trained improperly or excessively dangerous. Example your triathletes, marathoners and ultra distance athletes. Too much fanatical levels of exercise has a bone crushing joint compromising deleterious effect. the end result is unstable joints, chronic pain and eventual migration to the wheel chair at an earlier age than your sedentary counterparts. I personally have experienced the ramifications of overtraining, until I finally saw the light and made some abrupt changes. I spent 12 years as a competitive Ironman triathlete. Yes, this San Diego personal trainer is subject to orthopedic health problems too!

Exercise is about maintenance of structure and function  in all planes of movements, frontal, saggital and transverse planes. This is how human beings work. many studies have show that doing on specific form of exercise in a single plane does more harm than good on the human body. the end result is muscle imbalance and compromised joints. At RXfitnesspros, we condition human bodies in all planes and focus on your areas of weakness.

Now is the time to focus on patching the leaky boat and keep your bodies healthy strong and functional for the next 40 years of your life. For the athlete too!  Life is about balance and keeping all body systems in homeostasis.

At Rxfitnesspros.com we work with a plethora of human beings, who chose to climb out of their personal doldrums  and make something better at their physical lives. We are here to guide, educate and integrate a new lifestyle that you can live with forever. Life is too short to allow yourself to fall apart.. For more information about what we do and what we can do for you go to RXfitnesspros.com or call 760-271-3064

Best personal trainer in Orange County, Laguna Beach, Costa Mesa and Newport Beach California

Orange County, Laguna Beach, Costa Mesa and Newport Beach best personal trainer and sports conditioning trainer for endurance athletes discusses her background as an endurance athlete, triathlete and swimmer.

Nanci Goedecker is Orange County’s expert personal fitness trainer and endurance coach. She has been a personal trainer and strength and conditioning coach for over 20 years. If you are an endurance athlete looking to improve your game and start winning, then Nanci Goedecker and her business partner Rivak Hoffman are two talented athletes and experienced personal trainer working both San Diego and Orange County California. Nanci also specializes in working with both amateur and professional triathletes, since this has been her sport of choice and expertise for many years.

For more information go to http://www.rxfitnesspros.com and send and inquiry, or submit a message through this posting.

Orange County’s top Personal Trainer shares how to be successful in life….

Nanci Goedecker, Orange Counties best personal trainer lives the early morning seize the day lifestyle. How she does it is a mystery for all. Now find out her hidden secrets!

There is a lot of truth to the idea that exercising in the morning translates to success in life. Early rising is a common trait among CEO’s, political leaders and other influential people. And morning people, according to Inc. Magazine, have been found to be more productive and proactive. So what are some things you need to do to make this happen?

Start with planning the night before. Go to bed at a time that will allow you to rise before your alarm wakes you up in the morning. Visualize exactly what you are going to be doing when you wake up in the morning so you hardly have to think about it – including how long it takes to drive to the gym, or wander into the spare bedroom for yoga poses. Have your clothes laid out and ready to go. If this is your first go round at it, aim for a short workout, say, of a set of pushups and sit-ups just to get used to moving early in the morning and slowly increase the amount of time and reps each time. Don’t forget to eat something and hydrate – have it ready to grab when you wake up.

Remind yourself that the time spent moving your body before the sun comes up translates to a boost of energy throughout out the day and a sense of accomplishment that will flow over into the rest of your day. Without forgetting that good habits require consistent commitment, you also won’t have to push yourself at the end of a mentally and physically tiring day to exercise, or even miss a workout entirely. And, you’ll have more time at the end of the day to pursue other pursuits or pleasures. Early to bed, early to rise…makes a man healthy, wealthy and wise!

For added tips or help to aid in your success, contact Nanci Goedecker Master Personal Trainer with RXFitnesspros and Total Victory Sports Conditioning of Orange County at

760-271-3064

[http://foodbabe.com/2012/10/31/getting-conned-cheap-toxic-chocolate/youtube https://www.youtube.com/watch?v=CwNETMILFwo&w=560&h=315%5D

Orange County personal training debuts RX Fitness pros.

Orange County personal training culture has competition. Top tier health and fitness company, RX Fitness Pros (formerly Somagenesis Health and Fitness of San Diego, CA) is growing leaps and bounds. In a recent vote by board members, a unanimous vote approved the expansion of San Diego’s finest personal training, medical expertise and sports conditioning team to Laguna Beach, Alisa Viejo, Newport Beach and Corona Delmar.

Founder and CEO Rivak Hoffman has received a huge online interest from residents of Orange County. Many of the requests received from web site inquiries  have been centered around health and fitness programs to improve the clients game. That game being triathlons competition, cycling, running and racquet sports. Rivak believes RX Fitness pros is the right company to provide quality fitness programs to Orange County athletes. Moreover, Rx Fitness pros will soon become a common household name in Orange County, soon earning the reputation as Best Personal Trainers of Orange County. or perhaps best sports conditioning trainers of Orange County.

RX Fitness Pros will continue its presence in San Diego, CA. They are currently San Diego’s number one source for quality personal training and medical exercise programs. They have been thriving in San Diego since 1999, and will continue to do so.

Both  Master Personal Trainer Rivak Hoffman and Sports Conditioning Personal Trainer Nanci Goedecker, will spearhead  Orange County operations from their Alisa Viejo office.

Both Rivak Hoffman and Nanci Goedecker are avid cyclist and fitness enthusiasts. They have competed in The Infamous Ironman Triathlon, numerous marathons, cycling and  swimming events. One look at these two veteran athlete fitness pros and it is clear that they both walk the walk and talk to talk. Association with these two health and fitness high achievers can only take your sport to such high levels. Some of the Orange County sports conditioning programs will include, sports conditioning  for triathletes, and sports condition for runners and swimmers

For more information about Orange County personal training and Orange County sports conditioning programs call 760-271-3064 or submit an inquiry form through the company web www.Rxfitnesspros.com 

San Diego weight loss personal trainer on the negatives of weight loss!

As a San Diego Personal trainer and expert weight loss specialist for over 15 years, I feel compelled to tell you that weight loss is not everything it is touted be. Every personal trainer and fitness magazine in America will decree a list of great things to look forward to, which is great including a better sense of well-being. Is it wrong for me to say there isn’t always a better sense of well-being? No,we feel its better to serve our clients with truths and mindfulness.

Weight loss can be a miserable and stressful endeavor for anyone take on. The number ONE reason for all weight loss candidates to hire a well qualified weight loss personal trainer. Yes, as tough and resilient as you may think you are, you will require copious guidance, knowledge and emotional support to accomplish your goal. Once you make it to your goal, do you have the razor sharp discipline to make your weight loss stick? Without a high caliber weight loss personal trainer, I would estimate you will have a 95% chance of failure and weight gain rebound. And if you are the lucky 5% that hits their goal. It’s a 100% guarantee that all that weight you lost is coming back on within the next 6 months, plus an additional 10% gain above your baseline weight. Science has shown it, I have personally seen it,  and will power dies within one year of dieting cycles. I know this seems somewhat negative, but for the sake of this article it is important to educate yourself on both the pros and cons to weight loss. As i always say a well supported, educated, weight loss client always achieves their goals. They easily transition to the health and wellness lifestyle forever. So on that point lets move on to my list of negatives.

1.  Dramatic body transformations are rare.

Even some of the morbidly obese on The Biggest Loser really show down see big changes in their physiques. It is important to note that if your underlying psychological well-being isn’t intact, your perception will never change. Remember, Rome wasn’t built in a day, and neither were you!

2. Prepare for extra loose skin.

Yes, weight loss means loss in over all size and stretched out skin never rebounds to accommodate change in baseline body girth. My sister Micheline lost over 100 pounds of body weight with careful dieting and exercise. When all was said and done she had an apron of skin hanging across your waist and her arm girth decrease by 60%. Both areas required  skin tightening and plastics to hide scars. Rehabilitation took a good 6 months.  The good news is she now looks incredible and very fit.

3. Be prepared to invest in new cloths:

Although not a big deal for women who generally love to shop for the latest in fashions, Men generally hate shopping and will wear loose cloth until they drop to their knees. Mens business suits are expensive and getting tailored every few weeks is a nuisance. My recommendation is to hold out as long as possible.

4. Your new perception of people and your friends:

Not only does your body go through a major change, but your mind does too. You become hyper focused on what people eat and their sedentary lifestyles. Yes your proud of your accomplishments, and you want to announce it to the world with your new actions and behaviors. This is good, really good!  But prepare for the inevitable that you will forge new relationships with people who now walk the walk and talk the talk with you. And, your perception of those who don’t will get a pious downward nose from you. Yes you don’t mean to be condescending , but your internal mindset loses respect for those who don’t exhibit self-respect to there bodies. and yes this includes spouses, significant others and relatives..

These four points are common phenomena commonly seen within the scope of RXFitnessPros of San Diego. We excel at rebuilding bodies and self esteems though dramatic  weight loss, personal training and rehabilitation programs. We can proudly say we have a one hundred percent success rate with clients. Support is imperative to success in all aspects of life. Especially within the realm of health, fitness and nutrition there are gigantic psychological barriers. This is where we intercede.. We are RXFitnessPros of San Diego, California. Contact us for a face to face meeting. We looks forward to meeting you and making your weight loss dreams come true!

What makes a great San Diego Personal Trainer? From a Master Trainers perspective.

Personal fitness trainers come in all different shapes, sizes and genders. But what is that particular quality which. takes a troubled overweight and unhealthy human to a higher level of lifestyle fitness? Is it the Personal Trainer who possesses a Bachelors or Masters degree in Exercise physiology, or multiple,certifications or perhaps the former Mr.or, Ms Olympia contender that renders a freakish androgyny that we see if Muscle and Fitness magazine?
The answer is none of the above. Truth be told it’s the personal trainer who has the ability to appeal to the psychological roots of his clients and connect on an empathetic and inspiring level. Any personal trainer can easily be accountable to his clients through scheduled appointments and whip cracking techniques. That’s the easiest part of being a personal trainer. A result oriented fitness trainer who can connect with his clients on a cerebral and loving nurturing way is the one who rules!!

And the personal trainer can supply positive reinforcement in spite of difficult situations which may not warrant it.

The fact remains the same. Weight loss and body morphosis is unlike any other challenge.in many cases the fitness pro is dealing discipline problems and an occult addiction to toxic foods. For the sake of this article I won’t go into the details, but let’s just say the trainer who can appeal to the weakness of the clients inner child is the one who accomplishes greatness with his clients and earn there trust.. It’s all about the relationship.

Being a personal trainer is a lot like a healthcare professional who services those who are in physical pain and require medical intervention. With personal training, a lot of the issues with weight loss, are psychologically based. And truth be told the nastiest Crossfit workout won’t induce weight loss if food psychology isn’t addressed..

My advice to the consumer is to choose your personal fitness trainer wisely.
Ask your self what is the potential of having a connection with mutual respect and admiration bond with the potential trainer.. Or will you feel a better connection with the trainer who acts like a power hungry dick?
Screw the big muscles and six pack abs. This isn’t you, and your goals should be simple and realistic based on your mental tenacity..

Health and fitness is a lifestyle adjustment for those who choose to engage. Some fall short and fail, others maintain a steady course , follow directions and achieve in a big way.
I can tell you with conviction it was the connection with the rights person that triggered success, not luck, changing genetics of the high intensity training systems. Something to think about folks. After 18 years in the fitness industry I have seen and learned a lot through working with clients.
And it was nothing that they taught me in Physician Assistant or personal training school.. You either have the gift of connection or you don’t..

For more information on full spectrum health and fitness that feels good from the inside out give the pros at RXfitnesspros a call. 760-271-3064

Elite San Diego personal trainer’s perspective on the so called “New Years Resolution”

Its they day after Christmas, and people are preparing for the next hurdle, that being New Years 2014.  If your like most Americans’s, you went way overboard eating everything that didn’t crawl off your plate, and you drank more wine and liquor than an Irish sailor on shore leave. So what do you have to show for this recklessness?  Well, take a peak down south of your chin. Perhaps an expanded waist line choked to death by tight pants or  a skin tight skirt ripping at the seams. Perhaps your feet are so swollen from excess salt and carbs that which you consumed, that now your shoes feel extra tight. Yep, your hating looking like the Michelin Tire man. Hate feeling soft and mushy huh?

As a San Diego Personal trainer and Physician Assistant with over 15 years in the industry, I have seen just about everything. People generally meet, and often exceed their health and fitness goals though out the first 10 months of the year. They often spend good money to get there, and then for some reason, they subconsciously decide to sabotage the fruits of their labors over the course of 5 weeks! Go figure….

Yes, it’s the high time of the year, were family come together and graze like pigs at the trough. Hypnosis seems sets in,  and they live for the corpulent moment. A, “I don’t give a shit” attitude sets in.  The typical remark I hear from the weight control under achiever is:  “well its only 2 days out of the year!”  The reality depicts a different cause and effect.  A tsunami of food begins around the Thanksgiving holidays, followed by left overs, candy, bakery gift baskets at the offices. Then there are the seasonal employee office party’s, and local neighborhood festivity party’s. Moreover, the food continues to pour in for the weeks of  Hanukkah, Christmas and New Years day. By the time all is said and done, most people can barely walk, yet breath. It has been said that the average person will gain 8 pounds between Thanksgiving and New Years day.

So, I ask you why? I don’t want to hear because of the family influence! The answer is clear, you simply don’t have big enough balls or discipline to make it to the finish line. It’s just like stopping short of a 26.2 miles of marathon distance and decide to crawl to the finish line, like a  big pussy! Shame on you!

Now comes the New Years Resolution which is supposed to negate your bad judgement during the five week glutton onslaught.  Heres the rub, by the time you get back into fairly decent shape, the holidays are once again at your doorstep.  Then its right back through the unconscious holiday onslaught of food and alcohol. So in respect of the law of positive and negative integers, you really make no gains, just STASIS,  which in my book is the ulimate recipe for  being ordinary. Maybe your happy with this?

So with that in mind, millions of Americans will make the artificial leap of proclaiming, yet another feasible New Years fitness/ weight loss resolution. Now ,do you see the stupidity in this mindset?

Anyway, if you fall into this category of being a New Years Resolution Cycler, then you need a much higher sense of accountability, than your FitBit, your heart rate calorimeter,  or relying on your spouse or best friend to keep you honest. Hire yourself a reputable Personal fitness trainer, who lives the life of perpetual health and fitness. Most personal trainers have the tools and knowledge to keep you fit and honest even through the most difficult times of the year.  Generally they walk the walk, and talk the talk. Myself and my elite trainers and therapists at Somagenesis Health and Fitness of San Diego, California, pride ourselves on keeping our clients accountable and on track even through difficult holidays. If you live in San Diego County, feel free to  contact us for a complimentary consultation concerning your problem, or simply go to Somagenesis.com and fill out a Contact Form. We will get back to you. And don’t worry, we won’t bite!  Now enjoy the personal video below.