SFN client ran Santa Cruz She is Beautiful 10k

The traveling SFN marathon runners are at it again! My client, Rachel, who I did the 5k with in Golden Gate Park decided to take it up a notch and run a 10k in Santa Cruz this last Sunday.

From 29min In a 5k to 64min In a 10k!! In her age group which consisted of 361people she placed an amazing 94th!! We here at SFN are proud of her for not only running a great pace for her second race EVER! But for running for a great cause!

Congrats Lil Sav!

B-12 Shots

A lot of people are interested in Vitamin B-12. Many who have used it express how they love it! Others say it does nothing. B-12 shots are relatively new in the fitness industry and FACTUAL evidence is hard to come by, BUT Solitto Fitness and Nutrition reached out to an amazingly smart individual and asked her to do a little investigation! Keep in mind that with all supplements YOU have to work so THEY can have a positive effect.

Here is some information that can help you decide if you should try B-12 shots or not. We want you to decide for yourself.

B12 Shots: Pros & Cons

By: Kira Olson, BS Exercise Physiology

ProAnox Systems Inc. Health & Operations Manager

Vitamin B12, also known as cobalamin, is a water soluble vitamin vital for performing many body functions, including building DNA, supporting brain and nervous system function, and synthesizing fatty acids.  B12 plays a key role in energy, growth and appetite.  Most commonly, it is found in dairy and animal products. Since B12 naturally accelerates the rate of metabolism, it is becoming a big weight loss craze in the form of injectable shots. The following highlights some pros and cons of B12 shots:

Pros:

-Improved absorption via injection into the muscle and rapid release into the bloodstream (particularly useful for those with malabsorption problems)

-Boosts energy and metabolism, thus decreasing fat storage

-Retains nearly all the B12 vs. pill form

-Boosts mood & concentration by increasing levels of serotonin (especially helpful with depressed patients)

-Thins the blood to prevent stroke & maintain cardiovascular health

-Treats B12 deficiency & anemia and possibly effective for age-related macular degeneration

Cons:

*No scientific proof of weight loss effects

-Expensive: about $65 per shot plus sometimes ~$200 for an initial consultation with a physician)

-Helpful only to people with a B12 deficiency

-Should be supervised by a physician and is not advised for long term use

-Should NEVER replace a healthy diet

-Excess B12 is excreted in the urine (aka. a waste)

-Common side effects: mild diarrhea, nausea, pain at injection site, swelling sensation, headache, joint pain (rare cases: rapid heart rate, coughing, chest pain)

-Can interfere with the effectiveness of some medications (eg. Chloramphenicol might decrease the effects of B12 by decreasing new blood cells)

-Not advised for people with Leber's disease (hereditary eye disease) or sensitivity to cobalt or cobalamin

It is also important to note that people who opt for B12 shots are typically those already conscious about their weight or following a strict diet (such as a vegan or vegetarian diet); therefore, B12 will provide them with increased energy, allowing them to exercise more frequently and harder. The result? Weight loss.

The bottom line is that more research needs to be done in this area.  Although B12 injections are not likely to harm your health, the most important thing is to eat a healthy, balanced diet and include physical activity in your daily routine.  Before choosing expensive shots with possible side effects, try incorporating more foods that are rich in B12.  Resist the lure of quick and easy solutions, and work for your health.  You're worth it.   

Put a client through hell!!

It was her first time doing this... And her personal goal is to do 100 burpees in 7 minutes.



7min burpees
5min dead lift
5min chair sits
2min superman crunch 5lbs
3min incline bench curls 10lbs
2min Moving plank
2min power squat
3min Incline chest press 10lbs
3min triceps pull down
3min leg lift w/ hip up

Day 15.

So this was a fun full bodied experience.

Chest press

Cable curls

Triceps press downs

Hanging leg raises

Pull ups

ISO bench press

FreeMotion chest press and flys

FreeMotion X pull & lawn mower rows

Lat pull downs

EZ bar curls

Double crunch

Finally the gym was playing good music so I got in my zone pretty quick. Had a client meet me there and we had a pretty good session. A little crowded for all I wanted to do with her tho. When that happens I really really want my own gym! No crowds! No waiting! Just pure awesomeness!

Half way through this and really trying to get more consistent! Results are coming good tho! Lean mass is taking over! Metabolism is speeding up and staying strong. And the weather is amazing!!

SFN Clients are Marathon Travelers!

So I've been training these two clients for about a year and it wasn't until recently that they informed me that they use Marathons as an excuse for mini vacations! Sounds awesome to me!
They are currently in New Orleans and are running the Rock N Roll half marathon on March 4th.
Carbo loading on fine N. O. Dinning! Hitting some famous spots before and after the marathon.
These 2 clients inspire me and one day I hope to be joining in on one of these amazing marathon/vacation!
I see absolutely no problem with training for a race, eating good food, running the race and celebrating by eating more good food and a fancy drink!
I shout out and tip my hat to Tracy Chan and Katrina Tomeldan! Keep it up! You two are amazing!

Day 13&14. Had to break for fun Fatherly duties:)

Day 13:
ISO chest press:
3x 12 220lbs

21's 70lbs EZ bar 3 sets

Close grip curls
70lbs EZ bar 5 sets

Bench press
5 sets of 10
205lbs

Double crunch
5 sets of 25 reps

FreeMotion chest Fly
4 sets of 12. 110lbs

Called it a short and sweet day!

Workout: day 14. (legitness on this one!)


Leg press: (express that built up testosterone and let it flow through your body)
20 reps. @
160lbs
220lbs x2
200lbs
180lbs

ISO lat pull down
180lbs.
10x3

Weighted squats
10x3 165lbs-just because it was next to the ISO lat pull down machine and I truthfully haven't done those in years!

Chest press. 10 reps
65lbsx2
75lbsx2
60lbsx2

Cable curl and tri press downs
4x10@140lbs

Full extension curls
3x10 120lbs
(this doesn't mean straighten your arm out completely. For lack of a better name. The exercise is like this.
Face away from the FreeMotion machine. Arms all the way down. Knees bent, feet set shoulder width apart. Let the cable pull your arms down and about 3 inches behind you. Pull cable forward and up into a curl, bringing your curled arms up underneath your chin. Anyone have a better name for this? I'm all ears!! Haha

Boxing 30 intense minutes!

10 minutes of solid abs. 1 min break total. Leg lifts, swim kick, double crunch, superman crunch. 15 reps a piece then repeat until 10 minutes is up!