FAQs

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The amount of money Companies spend on sick leave due to unhealthy employees is mind boggling and increasing each and every year.  Our services are guaranteed to equip all participants with the knowledge needed to make smarter decisions, effectively manage stress, and live an overall healthier and happier life.

Most programs are designed to be completed all at once, however we may recommend you perform a certain phase of your program before or after a certain activity.  This varies based on client needs & goals.  Contact us for more information.

That depends. It may be a good idea to initially refrain from certain exercises, such as resistance training, to help your progress. However, this varies based on each individual client.  If your chosen form of exercise exacerbates your pain, it is probably best to stay away from it.  However, if you are performing these corrective exercises to simply supplement your workout program (and are experiencing low levels of overall pain), it may be OK to continue your normal exercise routines.  Contact us for further information.

If you have already completed your program in its entirety, you may perform a couple of favorite exercises or movements at a later time. Even though certain exercises may make you feel considerably better than the rest, all of them are very important to the unique & customized design of your program.

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You will want to follow recommended rest times prescribed to you in the program.  However, on average, rest for a minimum of five seconds in-between sets to teach your muscles the difference between working and resting. Pay attention to how your body feels.  If you feel that you need a longer rest period, it is okay to take 20 to 30 seconds or more, if you need it.  

Typically, programs are designed to be completed at least once a day. Most of our daily activities repeatedly promote poor postural alignment. To make a dramatic change it is essential to intervene with good postural habits at least once a day. If you feel the need to do it twice a day, try and leave an eight-hour window in between to avoid muscle fatigue.  If you are performing exercises or workouts outside of this program, then you may not need to complete this program once a day.  Frequency varies based on each individual client.  Contact us for further information.

Absolutely!  This will be taken into consideration when designing your plan, ensuring a minimum amount of equipment necessary to complete your plan.  What’s awesome is we will equip you with exercises and activities that can be done at work or on the go, so you never have to worry again about having to go to the gym to get your exercises in.

Even if you are in another state or live across the Country, we have you covered!  Alchemy SD has a database and photo gallery with descriptions and photos of all exercises and movements (and then some!) prescribed in your plan.

Absolutely!  Our customized corrective exercise programs are designed to fix each individual’s neuromuscular needs.  Sitting can cause a whole host of physiological and psychological issues and our programs take these into consideration when designing the plan that is right for you!

Most of the time, you will want to complete the program right before working out, however this varies on a client by client basis. Completing the program before working out gives your body the opportunity to reinforce good habits and integrate the learning “cues” your corrective exercise program provides.  Performing your program just prior to a workout is like prepping the body for exercise. The Alchemy SD corrective exercises then become a tool for proactive pain management instead of reactive.

Unless otherwise communicated, this is not recommended. Although it may feel good at the time, we want to make sure that it isn’t counterproductive to the overall goals of your program.

Typically, passive treatments, such as chiropractic, acupuncture, and soft tissue work will not interfere with your Alchemy SD corrective exercise program. The exercise program from Alchemy SD should be an excellent complement to these forms of treatment. Sometimes other movement therapies can be counterproductive to our approach and we try to limit those therapies as much as possible. If you feel like they are helping you, then it is probably best to continue with them!

YES! Corrective Exercises should be performed in the order that they appear on your program. Your program is designed so that each exercise builds on the previous and prepares you for what is to come.

That is a decision between you and your doctor. We ask that you refrain from taking painkillers before your program to avoid masking any symptoms. It will also allow you to better determine if there is an actual physical difference before and after the exercises ( (how you feel before vs. after).

Pain is contrary to Alchemy SD’s beliefs of providing an environment for your body to heal. Although you may feel sensations within a muscle group, your exercises should never reproduce your existing pain. If you experience this pain, then 1) refer to your program and exercise description & picture references to make sure you are performing the exercise correctly. If you are still feeling pain, stop performing the exercise and let us know ASAP so that we can assess and modify the program for you, if needed.

It depends on you and your daily needs. Performing your exercises in the morning before you start your day allows you to integrate what you’ve been posturally cued to do in your every day routines. If you plan on exercising, completing your program right before a workout will again cue your body into better postural habits and movement patterns. However, if it helps you sleep, complete your program before going to bed. If your free time is limited, performing the exercises within your plan whenever you can is far better than not at all.

A corrective exercise plan is specifically aimed  at correcting your muscular imbalances by activating your underactive muscles and inhibiting & lengthening your overactive muscles.  A workout program is specifically aimed at achieving your physical fitness goals through precise weight-bearing & non-weight-bearing movements & activities.  If you are torn between the 2, we highly recommend purchasing both of these services as they compliment one another.  When purchased together, we are able to integrate both programs for the sole purpose of getting you to your desired goals as quickly, efficiently, and safely as possible.

You will be asked in your initial assessment if you are willing to purchase equipment for this plan.  If you answer “no”, we will prescribe exercises, accordingly, however, if you say yes and your plan requires equipment, we have teamed up with a few amazing fitness partners to get you the equipment you need for the lowest price on the market!  Keep in mind, the equipment you purchase is yours forever and can be used for life!

Alchemy SD works with clients to heal their relationship with food and their bodies and guides them in shifting the focus from weight loss to health. Some clients naturally lose weight in the process and others do not. If you’ve experienced a lifestyle shift that has caused unnatural weight gain (i.e. regular binge eating as a result of deprivation – a very normal response by the way!) then it’s possible your body will eventually trend back down with this approach. Although it is likely that you will indeed lose weight, we are here to guide and support you in transferring your focus from decreasing weight to increasing overall health and performance.

Yes, we customize our programs to fit each and every client’s individual needs.

Yes, we do.  When multiple services are purchased at one time, we offer packaged discounts.  We occasionally offer promotions on our website as well so be sure to sign up for our newsletter for all of the latest fitness news, finance tips, wellness tricks, and Alchemy SD deals!

Please contact us for further information.

Currently, we can offer you a unique invoice & bill that you can submit to your insurance in hopes of getting reimbursed. We are currently working on contracting with various insurance companies and will be sure to let you know when this changes!

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Alchemy SD creates customized nutrition plans designed to be followed for 4 weeks.  After 4 weeks, the macros within the plan are reassessed (and food, if necessary) and modified on an as needed basis.

Fees vary based on your needs and unique services you wish to purchase. We offer full service fees as well as packages. We also keep a couple of spots available for those who need help financially. Contact us to receive information on pricing.

YES!  We have all clients fill out an Nutrition Assessment Form which collects the information needed for us to create your plan.  Within this assessment, you will choose various foods you like & dislike.  From here, we analyze and include only the foods you are willing to and prefer to eat.

Yes! Our clients deal with a wide range of food and movement challenges and many have not been diagnosed with an eating disorder. However, most are experiencing some sort of discomfort when it comes to their “relationship” with food and their bodies. No matter the challenge, we always incorporate mindfulness and intuitive eating principles, as appropriate. Our nutrition programs are for those who have a history of dieting that has left them frustrated with their eating experience.

Totally fine!  You let us know and we will immediately replace that meal option with another that you do prefer with similar calories and macronutrients.

This all depends on each individual’s accessibility to equipment/gyms.  Typically, if an individual has access to a gym or equipment, there will not be any additional costs, however if we find that an individual may benefit from an additional piece of equipment or supplement, we will not hesitate to recommend.

Currently, we offer 1 on 1 personal training in the San Diego area, only, however we are in the process of expanding our 1 on 1 personal training services to Orange County and the LA area!  Stay tuned for updates!

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Your progress can and will be tracked through before and after photos, strength assessments, as well as body measurements (if desired). We offer information and equipment to be purchased (body fat caliper test) to track your progress.  Additionally, we will utilize photographs & scale weight to monitor your progress.  Your feedback & overall progress will be evaluated on a weekly basis (at a minimum). 

This all depends on an individual’s goals.  Typically, the programs are created for 4 week intervals and are reassessed thereafter based on each client’s progress.  Individual workouts can range from 30 minutes – 90 minutes.  Workout duration all depends on each client’s responses within the Assessment Form.  Contact us for more information.

YES!  We have helped numerous clients train for events including, but not limited to marathons, ToughMudders, football season, basketball season & power lifting competitions.  Whatever it is you are training for, we have the knowledge & experience to prepare you for success!

ABSOLUTELY!  Thanks to the benefits of the glorious internet, all of our programs can be fully implemented and maintained, remotely!  We would love to meet you and perform all assessments in person, however if you are unable to do so because of your location, that is completely fine.  Whether you live 1 mile from our office or all the way across the world, Alchemy SD can accommodate.

The answer in most cases is absolutely,  YES!  However, it must be understood that to accomplish the goals of fat loss and increased lean muscle mass, it is required that you stay committed, open, and honest during all communication.   If you stay open & honest, and give us everything you’ve got, you will succeed – its that simple.

Yes!  Each program purchased includes an exercise database with explanations on how to perform each exercise within your plan (and more).  Additionally, we include picture references within your program (which correspond to the various exercises) so that we can visually show you how to perform the individual exercises.

YES! We have clients from all walks of life and can accommodate almost anybody over the age of 18.  Please consult with your doctor or physician to ensure your heart and body is healthy enough for physical activity.

That is a decision between you and your doctor. We ask that you refrain from taking painkillers before your program to avoid masking any symptoms. It will also allow you to better determine if there is an actual difference in how you physically feel before and after the exercises. 

You will receive your very own customized workout program as well as access to your very own client portal on the website.  You will create and use your username and password to access your workout program and any other services you may have purchased.  Additionally, when you purchase a workout or any of our other services, you will be granted access to our ENTIRE Exercise Database which includes exercises, descriptions of how to perform said exercises, and photos of the exercises for the entire body!

If you have a previous or current injury, we ask that you consult your Doctor before starting any exercise program.  However, if given the green light from your Doctor or physician, we can definitely accommodate most injuries.

A workout program is specifically aimed at achieving your physical fitness goals through precise weight-bearing & non-weight-bearing movements & activities.  A corrective exercise plan is specifically aimed  at correcting your muscular imbalances by activating your underactive muscles and inhibiting & lengthening your overactive muscles.    If you are torn between the 2, we highly recommend purchasing both of these services as they compliment one another.  When purchased together, we are able to integrate both programs for the sole purpose of getting you to your desired goals efficiently and safely.

If you have access to a gym, then it is likely you will not need to purchase any equipment.  This varies based on each individual client’s needs and goals.  Contact us for further information.