Here you'll find details and tips from our certified trainer for living a healthy lifestyle, meditation guidance, healthy food choices, and short fitness videos.
Check out what classes we have coming up this month.
Sept. 1st: Kids Kung Fu
School is back in session and so is our Kids Kung Fu program. Your child will learn self discipline, confidence, build strength and endurance with our top instructors. This class will not only condition their body, it will also ready their minds helping them with stress management and focus.
Sept. 2nd: PrimalSurge and Tai Chi
Fridays are all about movement in September as we get grounded and get primal with these classes on the schedule. Tai Chi is great for for calming the mind, but in this class Lead Instructor Deshaun Williams will show you why Tai Chi is a martial art, then we get back the jungle with primal movements that are sure to have jumping around like a monkey.
Sept. 3rd and 4th: Outdoor Bootcamp + Field Day
Soul Surge Fitness outdoor bootcamps are back every Saturday and Sunday in the month of September. With new fitness challenges and games to push you and help you reach your health goals.
All this and more this month at Soul Surge Fitness. Make sure to check out our packages and full schedule for great deals and upcoming classes or join our mailing list.
We’re making great progress with losing weight or gaining muscle. We’re focused on our goal and we’re killing it, but we suddenly reach a point where things come to a slow crawl or we hit a complete wall. There are many things we can do to kick our bodies into motion again. Getting back to the basics and making sure we we’re doing “all the right things" to ensure continued progress is the first step.
We clean up our diets, make sure we’re eating enough food, and we focus on getting enough rest to recover properly. After all the basics are in place, the next thing to focus on is mixing up the routine. This is a great way to keep moving forward while you ease through a plateau.
Primal movements are a great addition to a training routine to help challenge your mind and body. One of the hardest thing to do during a plateau is staying motivated. It’s always good to try something different to break up the monotony and keep you active, both in life and in fitness. The slow-down in your progress will come and go, but don’t let that stop you from reaching your goals. Primal movements are great as workout by themselves, but can also be great as part of warm up before your workout.
Give these movements a try before your next workout and keep pushing through those plateaus.
Primal Movement Circuit:
Perform each movement for 1 minute then rest for 30 seconds and move on to the next movement:
Qi Gong is an ancient Chinese health practice based on gentle movements, meditation and breathing. It has wide-ranging benefits, including improving balance, increase circulation, lowering blood pressure and even easing depression. This workshop will walk you through beginner routines of low-impact moving meditation exercises. Qi Gong is like a graceful dance and we will link together postures into one slow continues flow of movements to not only work your body, but your mind as well.
Qi Gong is an ancient Chinese health practice based on gentle movements, meditation and breathing. It has wide-ranging benefits, including improving balance, increase circulation, lowering blood pressure and even easing depression. This workshop will walk you through beginner routines of low-impact moving meditation exercises. Qi Gong is like a graceful dance and we will link together postures into one slow continues flow of movements to not only work your body, but your mind as well.
Qi Gong is an ancient Chinese health practice based on gentle movements, meditation and breathing. It has wide-ranging benefits, including improving balance, increase circulation, lowering blood pressure and even easing depression. This workshop will walk you through beginner routines of low-impact moving meditation exercises. Qi Gong is like a graceful dance and we will link together postures into one slow continues flow of movements to not only work your body, but your mind as well.
It’s time to get primal Meet us at Pleasant Hill Park for an outdoor group fitness class. This is a workshop to help you with the basics of moving primally. You will learn to move your body freely while building your strength and coordination.
Morning workouts are a great way to kickstart your day. Meet us at Pleasant Hill Park for an outdoor group fitness class. This is a high intensity circuit training group fitness class designed to build overall strength and endurance with cross training, primal, and compound movements.
Morning workouts are a great way to kickstart your day. Meet us at Pleasant Hill Park for an outdoor group fitness class. This is a high intensity circuit training group fitness class designed to build overall strength and endurance with cross training, primal, and compound movements.
Morning workouts are a great way to kickstart your day. Meet us at Pleasant Hill Park for an outdoor group fitness class. This is a high intensity rep fitness challenge designed to build overall strength and endurance with cross training, primal, and compound movements.
In today’s modern life too many of us find ourselves doing the same things day in day out, using very few movements, which has left us stiff with restrictions in the way we move. Whether we are sitting at a desk or driving in a car for hours every day, our bodies pay the price. This lack of movement or lack of variety of movement creates weakness or instability throughout the body.
Even for those of us who exercise regularly, we tend to do simple pattern moves like squats or bench presses. These exercises are great compound movements, but offer little as far as variety and our bodies can quickly adapt and become conditioned to movements.
When You Start Moving Primally:
At first you may notice that you have limitations in balance, strength and endurance, especially wrist strength. This is normal, how often do you crawl around like a baby these days?
When you were a baby you used these movements to survey the area around you and to strengthen your body. Primal movements help strengthen the body by working on all fours to activate all major points of stability. Which doesn’t only strengthen, but encourages an increase in joint range of motion, coordination, and flexibility while keeping the whole body in motion.
The full body movements will increase your heart rate, rev up the nervous system, challenge the mind and increase awareness of how your body moves through space. This is mindful muscle - it will keep you in the moment and grounded.
No equipment is required, but you challenge yourself by adding weighted clothing or other adds for extra resistance. Over all, itss accessible and safe for men and women of all abilities, you may just need to build up gradually, especially if you have movement restrictions, weakness or instability.
So throw your hands in the air, roar like a tiger, and let the primal surge and unleash that inner animal.
3 Major Elements of a PrimalSurge class :
Mobility preparation - We use our basic warm-ups and basic movements from our PrimalSurge and MoveAlpha classes, so we get clear picture of the movement and range of motion status of the client or clients.
Injury prevention - We shake, rattle, roll, and rock to loosen the body, creating space and then lightly loading the mobilized areas.
Torso stability and coordination - Before crawling, we work on position stability and transitioning the body together, starting to use the body as one unit. With slow, mindful movements we are creating more awareness of upper and lower body connection.
Gain a basic understanding of the benefits and movements related to tai chi and qi gong. We’ll take you through a few movements and then dig deeper into the practice of Qi Gong with this muscle endurance, soul-jolting class combining Qi Gong , aerobic, and anaerobic training that will energize your mind and body and give you the basic foundation for a successful long-term practice..
Lower Back Pain After Workouts - What Your Body is Telling You
We were hosting an outdoor fitness class last week and one client mentioned she had been suffering from back pain over the last few weeks. She recently started a new fitness routine after at least a year of inactivity, which led to a long conversation about the causes of back pain and what to do to avoid it. Back pain and back soreness are two different things. If you’re experiencing lower back pain, in particular, your body is telling you that something is wrong.
Here are the top causes of post-workout lower back pain and what your body is telling you:
Improper Form
All too often we see people at the gym lifting weights without first making sure they’re using the proper form. The very first step should always be to ensure your form is correct because it decreases your chances of injury and guarantees that you’re working out the correct muscle groups. I can’t even count the number of times I’ve seen people lean forward during a squat and pop their butt out into a “duck butt”, which applies unnecessary pressure to the lower back. That’s a great way to hurt yourself (if you’re interested in learning how to do a proper squat, check out the video below).
Not Engaging the Right Muscles
We often try to compensate for weakness in certain muscle areas by utilizing our stronger muscle groups, especially when it comes to movements that require engaging our abdominal muscles. Going back to the example above, often times when you’re standing in “duck butt” position (that’s a technical term), your abdominal muscles aren’t engaged and your belly is hanging loose. That’s another surefire way to put pressure on your lower back. Engaging your core means you’re protecting your spine from injury.
Moving Too Fast or Not Controlling the Weight
Whoa! Slow down cowboy! Taking the time to engage the proper muscles during workouts means you’re slowing down enough to bring awareness to the movement. Have you seen people at the gym lifting weights that keep clanking against the floor or dumbbells that keep smashing into each other as the lifter brings the weights together? Yep. That’s someone who likely moving too fast or isn’t controlling their weights. No need to move at a snail’s pace, but it’s helpful to be aware enough to notice when you’re rushing through the rep.
Too Much Weight or Overuse of the Muscles
I don’t know who you’re trying to impress with those 300lb weights, but let’s set those egos aside for a minute. It’s important to push yourself during workouts but if you’re sacrificing proper form in order to lift heavier weights, you’re only doing yourself a disservice.
How You Can Eliminate Lower Back Pain After Workouts
The first step is always to consult your physician to make sure you’re ready to start a new workout routine. I also recommend to clients who are starting a new fitness routine to hire a certified trainer for 3-5 sessions. Your trainer can instruct you on the basic movements and which muscle groups to engage. They’ll also give you a routine that will work for your particular needs. You don’t need to hire a trainer or coach forever (unless you’re employed in Hollywood) but an experienced professional can help you get started on the right foot so your workouts will be more effective at helping you achieve your goals, and more importantly, you’re less likely to hurt yourself. After you have the basics down you’ll be better prepared to tackle those workouts on your own.
If you’re looking for someone who can help you get started, we have a certified trainer that can help you build a holistic wellness routine based on your goals. Check us out online at Soul Surge Fitness or book an appointment online.
Morning workouts are a great way to kickstart your day. Meet us at Pleasant Hill Park for an outdoor group fitness class. This is a high intensity circuit training group fitness class designed to build overall strength and endurance with cross training, primal, and compound movements.
It’s going to be a great weekend of fun and fitness. Meet us at Pleasant Hill Park for an outdoor group fitness class. This is a high intensity circuit training group fitness class designed to build overall strength and endurance with cross training, primal, and compound movements.
Qi Gong is an ancient Chinese health practice based on gentle movements, meditation and breathing. It has wide-ranging benefits, including improving balance, increase circulation, lowering blood pressure and even easing depression. This workshop will walk you through beginner routines of low-impact moving meditation exercises. Qi Gong is like a graceful dance and we will link together postures into one slow continues flow of movements to not only work your body, but your mind as well.
Gain a basic understanding of the benefits and movements related to tai chi and qi gong. We’ll take you through a few movements and then dig deeper into the practice of Qi Gong with this muscle endurance, soul-jolting class combining Qi Gong , aerobic, and anaerobic training that will energize your mind and body and give you the basic foundation for a successful long-term practice..
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