Stay Strong Immune Boosting Seminar
“Stay Strong” Immune Boosting Seminar
with Ricardo Boye N.D.
November 10,2011 5:30 pm -7:00 pm
YOU are YOUR first line of defense in fighting the cold and flu. This seminar is designed to give you the tools, through tips and strategies, to naturally boost the immune system and conquer the 2011-2012 cold
and flu season. We will unveil our new Immune-Boosting packages and treatments at this event and give the attendees the first opportunity to book these customized Immune-Boosting specials!!
Topics to be discussed:
- Most Important nutrient to keep you healthy.
- Exercise, nutrition, sleep and their roles in
boosting the immune system - Special attention for kids – ear aches, fevers,
and the ugly cough. Are you prepared for
the season’s challenges?
And many more interesting
topics!!!!!
Reserve your spot today as space is limited!!!!!!
Where: The Spa on Green Street
When: November 10, 2011
Time: 5:30 PM – 7:00 PM
Cost: $10.00 to reserve your spot, which will then be applied as a Spa
credit for use on the day of event.
5 Motivation Myths Debunked
When it comes to making great changes in our lives, there is so much more required than simply the power of our WILL. Don’t get me wrong, willpower, defined as the strength to act or to refrain from acting in the pursuit of a goal, is absolutely essential in creating the changes that lead us towards acquiring that goal, whatever that goal may be. Learning a new language, landing a new job, starting a new semester in school, overcoming an illness - all require proper attention and focus sustained over time if we are to be successful. The question I would like to pose today is, when it comes to changing our health for the better by consistently eating right, resting right, exercising right – why is this one of the most difficult things to accomplish? Where great self-discipline and self-control are easy to exert in other areas – maybe it’s a no-brainer for us to avoid getting to work late or to clean up the dirty dishes at the end of the day – when it comes to diet, there is so much more at work in our physiology from hormones to brain chemistry that help shape our behaviors. Truly, a comprehensive plan for losing weight has to take into account not only our physiology, but the psychology as well. I posted an article before on the interplay between these two aspects (click here). Most of my seminars I’ve provided to date have to do with the physiology behind our health concerns, and though it is an absolutely critical part towards having success, I know it is only half the story.
I came across an article today that I’d like to share with your that I found to be wonderful in providing some key points in helping to shape our psychology for long-term success. It goes along just nicely in what we have been instructing here at the Spa on Green Street/Body Sanctuary, where weight loss is so much more than calories in vs. calories out. Enjoy the article and let me know if you have any questions/comments!
Ricardo
5 motivation myths debunked
By HOLLIS TEMPLETON
www.Fitbie.com
Calories in, calories out-in theory, losing weight should be that simple. But we’re going to venture a guess that the reason two thirds of Americans are classified as overweight or obese isn’t because they can’t do basic math. Age, genetics, hormones, and the big one-a lack of will power-better explain the disconnect between wanting to lose weight and actually doing it.
In fact, while 84 percent of people claim they’re trying to take better care of their health today than just a few years ago, 59 percent of people reported they don’t have the will power to change their habits, according to a recent survey by The Futures Company. Lack of will power is the number one barrier preventing Americans from living healthier lifestyles, ranking higher than a lack of money, time, desire, and a perceived lack of need, according to the survey.
So what’s the secret to propelling yourself from an “ah-ha” moment to reaching a healthy weight? It’s all about the day-to-day. Focusing on lifestyle changes, heeding the right how-to advice, and finding support from a group of like-minded peers will help you stay on track better than if you focused on the impetus (a scary obesity poster in the subway) or the end result (fitting into your skinny jeans again).
Here, we sift through motivation research and enlist the help of Andy Core, an exercise physiologist, motivational speaker, and author of the forthcoming book “Why Don’t I Do What I Know That I Should?,” to muddle through five motivation misconceptions-and provide the help you need to stay on track.
Myth 1: Knowledge is power.
The Reality: Information can be ineffective if you don’t know how to apply it.
You’re overweight. And if you don’t lose weight, you’re putting yourself at risk for cardiovascular disease, diabetes, and early death. The message is clear and it’s one that’s been hammered into our heads via every medium available. Still, even the most scientifically sound PSAs or flashiest billboards are void of a vital piece of information-how one actually goes about losing weight.
”Knowledge without application is guilt-inducing,” says Core, adding that over time, information overload can actually become demotivating. “In a way, it’s better not to know than to know and to not do,” he says.
A better solution: “If you really want to move people-busy, working people-to change, you need to use direction versus information,” says Core.
Research suggests that directions are more motivating than cold hard facts. When University of Missouri scientists analyzed data from 358 reports on the success rates of interventions designed to increase physical activity among 99,000 healthy adults, programs that focused on behavior change-feedback, goal setting, calorie and weight tracking, and exercise recommendations-were better predictors of success than cognitive-based approaches, those that focused on education and changing attitudes.
Myth 2: The end result is what matters.
The Reality: Enjoying the path to success is what helps you reach it.
You know the Chinese proverb “The journey is the reward,” but you’ve probably never thought of it in terms of losing weight. The reward typically associated with a diet and exercise plan is watching your goal weight calibrate on the bathroom scale. But according to Core, thinking ahead to that magical day isn’t enough to motivate you to get there. “Starting with the end in mind is the fast track to failure in a health-improvement program,” he says. “You want to have goals, but your daily focus should be on gaining gratification from checking the box.”
”Checking the box” could mean finishing a workout, drinking eight glasses of water in a given day, or dedicating 10 minutes in the evening to laying out your gym clothes and making a healthy lunch for the next day, says Core. The important thing is that it becomes a positive experience that you want to repeat, he says, adding that setting up healthy lifestyle patterns helps you build the momentum necessary to reach a weight loss goal.
In a Medicine & Science in Sports & Exercise study, 136 women between the ages of 44 and 55 with BMIs of 25 to 38 took part in a weight loss program focused on adopting small changes in their diet and exercise patterns. Researchers made specific recommendations for daily caloric intake and exercise frequency and monitored participants’ weight on a weekly basis. After 4 months, the women had lost 6.2 percent of their body weight, on average, and reported being highly motivated by the improvements in mood, increased energy levels, and better sleep quality that resulted from increased exercise. Study authors concluded that feelings of enjoyment and interest in physical activity helped explain the effectiveness of the intervention beyond seeing a lower number on the scale.
Myth 3: I am my own biggest motivator.
The Reality: Social support is essential to reaching a weight loss goal.
You could have all the gumption in the world, but it won’t get you far if you’re going at weight loss alone-or from inside a circle of friends who make unhealthy decisions, says Core.
Research suggests that having obese friends can make you gain weight, too-and that your peers can help you lose weight or maintain weight loss. The trick to using social support to your advantage is surrounding yourself with the right company. “Ask yourself Are my family and friends encouragers, or are they part of the problem?” Core suggests. Think about your coworkers, too. “Working adults spend most of their waking hours at the office, so if the workplace doesn’t have your back, that’s a big roadblock to sustaining motivation,” says Core.
And don’t forget about your online support structure. In a study published in the International Journal of Medical Informatics, researchers at University of Texas Medical School at Houston surveyed 193 members of the SparkPeople online weight loss community and found that 88 percent of respondents used the site for encouragement and motivation, while 59 percent used it as a source of information and 43 percent as an outlet for sharing experiences.
Myth 4: Scare tactics work.
The Reality: Messages that evoke strong emotion only work if you’re unaware of a threat.
Scare tactics-from in-your-face ads depicting the consequences of obesity to a doctor’s chiding for your through-the-roof cholesterol-will make your stomach churn, but they’re not always effective at promoting a change in behavior, especially if you’re overweight and understand that unhealthy food and drink choices are part of the reason why. “If people are already aware-and most are hammered with information-it’s harassment at best and demotivation at worst,” says Core, explaining that guilt is not an effective motivator. “If the choice to change is pressured upon you by other people, then the long-term success rate is really slim,” he says.
Consumers tend to agree. When researchers asked 142 obese adults about their opinions on things like public health initiatives, media campaigns, commercial diets, and fitness programs for a survey published in the journal BMC Public Health, they found that respondents preferred interventions focused on lifestyle changes rather than those that strictly promoted weight loss and rated programs that were judgmental, stigmatizing, or shameful as least effective.
In a society overloaded with information, it’s hard to control the messages coming at you (ever tried turning off a billboard?), but you can seek out the positives. Look to weight loss success stories or case studies for inspiration, suggests Core. “As a motivational speaker, it’s like a holy grail for me if I can get someone to think If they can do it, maybe I can do it, too,” he says.
It’s also important to surround yourself with powerful cues that will aid in making healthy changes, says Core. These can be things like checklists on your fridge, bathroom mirror, or smartphone or photos of yourself at a smaller size. These cues will help you stay motivated from within, says Core, explaining that dieters will be more successful in the long-term if they are fueled by self-determination and decide to make lifestyle changes without external interference.
Myth 5: Failure is a sign of weakness.
The Reality: Failure results from a lack of preparation or poor behavior patterns.
If you hit a weight loss plateau or derail your diet over a holiday weekend, it’s not a reflection on your character and you shouldn’t beat yourself up over it, says Core, explaining that core values don’t drive motivation.
”Most people at some point in their lives have felt motivated to live healthy,” says Core. “Those same people have also felt unmotivated,” he adds, explaining that the two sometimes happen just days apart. “In a period of days, your core values, your metabolism, the way you were raised, and your life experiences haven’t changed.”
What did change: your habits. Perhaps you stopped tracking calories or skipped a series of workouts and feel like you’ve completely killed your diet. The best way to power past a slip-up: “Think execution versus outcome,” suggests Core. “Reenergize and refocus on checking the box. Don’t focus on what good things happen if you do, or bad things happen if you don’t.” And to make weight loss goals-and mistakes-more manageable from a success/failure standpoint, don’t get too far ahead of yourself. “You don’t have to change your life; you only have to change your day,” says Core.
For more tips, visit www.fitbie.com.
© 2007 Belleville News-Democrat and wire service sources. All Rights Reserved. http://www.belleville.com
“Progressive Elimination of Processed/Junk Food in my House”
Hi Folks — here’s an email we received from Lisa Simpson, and I wanted to share this with all of you at our last Fitness in the Round meeting, but we ran out of time. I think you will find it a great post, as she very carefully shares with us the process she goes through in ‘upgrading’ her kitchen —- we all know how it is (or how it should be!)……actually taking the time to go through the pantry, cupboards and refrigerator and removing the processed foods and replacing them with real, unadulterated whole foods.
Anyhow, I think you’ll find this article fascinating – I sure did! We’d love to hear your comments below and to share with us your similar experiences. If you are not logged on, then Click on ‘Comments’ on the top and a box will open up below. If you are logged on, then you will see the dialogue box underneath the post already. Enjoy!
“Good morning! Hope to see you tonight at the Fitness in the Round!
I’ve been meaning to send you all an email about something I’ve been working on for a couple of months now… I thought I’d wait until I was done, but it’s taking longer than I imagined.
So I’m throwing it out there to see what you guys think :)
What is it, then?
Well… I’m in the process of eliminating all the processed/junk foods which have established residence in my pantry, fridge & freezer.
It started after I read a money saving blog actually. In her blog, the girl was talking about finding every possible way to cut costs, and she decided to eat up everything she had at her house before buying any more food. By doing this, she found that her house was stocked full of foods she bought herself (some repeatedly) that she would never eat unless pretty much forced to.
It got me wondering how much *crap* I had accumulated in the 3 years I’ve lived in my house and the response was: “oh boy!”.
We all talk about trying to eat healthier, buying fresh foods, etc and from what I can see talking to people around me, I was actually not that bad but still it shocked me. How did all that stuff get there? And how was I going to get rid of it?
Throwing food out is a big no no for me. So I ruled that out right away.
I thought about donating it, but after thinking about it, I didn’t like the rationale behind it (it’s not good enough for me, but it’s good enough for someone in need?)
[That reminds me of an article I wanted to send you -Breakfast is Not So Gr-r-reat When Your Only Option is Frosted Flakes http://civileats.com/2011/03/15/breakfast-is-gr-r-reat-unless-your-only-option-is-frosted-flakes/.]
In the end, what I decided to do was to slowly & progressively eat all of it and not replacing it.
It started with the freezer. Gone are all frozen meals. I didn’t have that many to start with, but after several months of eating made from scratch meals, they honestly tasted like garbage. I used to keep a few in the freezer “just in case” (aka. no time/energy to make dinner). I’ve replaced them with homemade meals. Sometimes I just cook double batches & freeze the extra… and voila.
Gone also are “prepared veggies” [I can add butter & seasoning myself, thankyouverymuch], frozen waffles, fish sticks…
The only foods allowed now in my freezer are meats, fish. unseasonned veggies, fruit & leftovers.
Then I went into my pantry & my fridge and it’s been a little harder.
The fridge was full of salad dressings, sauces & other condiments. It’s not the end of the world, but to give you an example, I’ve learned how to make ranch dressing from scratch. Tastes really good, I can prep it in less than 5 minutes and has about 18 less ingredients than the bottled kind. Slowly, I’ve been finishing the bottles & I’m not replacing them (well… except for ketchup! ha! and I’m still working on a barbecue sauce recipe)
The pantry didn’t *seem* like it had that many processed foods either but it’s proven my biggest challenge. How did I get to have that many packs of instant mashed potatoes, pasta sides, jarred sauces, etc? The worst part is that unless I really pay attention, somehow they find their way back into my shopping cart… I’m also now convinced that there’s crack in Mac’N Cheese. I haven’t found a logical explanation why I can eat the whole thing even though the bright orange color of the cheese powder mix grosses me out & if I think about it for a second while I’m eating it, I don’t like the taste of it. Yet, you can’t put it in front of me without me finishing the whole dish. I’m almost done eating through all the junk (at the rate of 1 item maybe twice a week or so) and it’s been a huge lesson for me so far. I’m thinking a lot more about it at the grocery store & before I check out, I take a look at everything that’s in my shopping cart and sometimes put stuff back on the shelves.
A long email to reach this conclusion -
I found that I manage what I eat better if I don’t have a lot of temptation in front of me.
It took a while to understand that I was sabotaging myself at the grocery store by slowly stock pilling.
Like everything else so far, it’s an ongoing, slow change & while I get frustrated that it’s not happening faster, it’s all going in the right direction, at least I hope so. :)
Have a wonderful day!
Lisa Simpson
Thinking of Spring
The weather here in the North Georgia Mountain area is challenging this time of year isn’t it? It is officially spring time, trees and flowers are blooming and the allergies have kicked in, yet we still have to layer our clothes or just end up inappropriately dressed for the weather on any given day.
I speak of spring because traditionally this time of year is when we all tend to break out the short sleeved shirts, shorts, and yes……the dreaded bathing suits. It is my job to help others to not only get ready for this time of year, physically and mentally but to learn to look forward to spring rather than dread it’s impending arrival. No, we can’t hide under our layers all year, unless of course we move to Alaska.
Anyone in their 40’s and above can attest that it takes much more commitment and diligence than it used to in our 20’s and 30’s, to have what would be a pleasant experience when we shed our layers of clothing. This process should not be a similar situation to cramming for a final exam. I find that so many of us wait until March to decide to develop a fitness and nutritional plan in order to shed some excess weight. Though, it’s better late than never, I believe that for the long term health of the body, we must be more proactive and learn to develop new and lasting lifestyle habits and have them remain year round.
Here are a few tips on shedding the fat for Spring 2011:
- Find a friend or group of like-minded individuals who are also looking to live healthier lifestyles.
- Take the time each week to plan out your meals; it helps cut grocery costs as well.
- Minimize your intake of process food and complex carbohydrates; eat more protein, vegetables and fruit.
- Start moving; find a group class, personal trainer or a buddy who will hold you accountable. Start with 30 minutes 3 x week minimum.
Join us here on April 7th at The Spa on Green Street for our “Shed the Fat” Seminar at 6pm. We will discuss the details and starting points to helping you change the way your live and transform your body permanently!!! Sign up soon as space is very limited. Call us today 678.450.1570
Behaviors, Actions and the Wisdom of Austin Powers
Oftentimes when it comes to achieving some desired outcome in our lives, we are forced to break up common routines that we have set up for ourselves in our daily living simply due to the fact that those routines are the things we do that lead to the person we are today. If we want something different, if we want to be someone different, then we simply have to do things differently to obtain that desired goal. Thus, the interplay between our actions and our behaviors becomes an extremely critical component in achieving success.
In reading through an interesting book on psychology, Control Theory, by renowned psychiatrist Dr. William Glasser, I came across an interesting perspective on the matter of behavior. He mentions that all behavior is made up of three components: what we do, what we think, and what we feel. He goes on to say that these elements actually come from inside of us and are not, as most people believe, an automatic response to things and people around us. Isn’t it true that we tend to justify our actions and behaviors based on what’s happening around us? “Well, if it wasn’t for so and so, or if wasn’t because of this, I’d already be 10 pounds lighter!” Not so says Dr. Glasser, His perspective is more about how our thoughts, feelings and actions are a part of our internal programming, where brain chemistry and physiology meet our psychology. A lot has been written in this field, and especially in the field of appetite, body weight regulation and food intake where neurochemistry plays a huge role. Neurochemistry is the study of the complex array of chemical messengers by which the brain communicates with the rest of the body.
Eating, feeling good, appetite and overeating behavior can all be traced to internal programming and neurochemistry. It is hard to control our behavior if we are not consistently mindful of our choices and simply just let the old ‘lizard brain’ unconsciously dominate our actions, because it appears that we are almost hardwired to get fat and put on weight as recent scientific evidence supports this being part of a built in survival strategy to deal with times of scarcity. This of course leads to the worst possible scenario for all of us – lack of control in a never ending calorie-rich environment!
The lesson here is that your body (lizard brain) doesn’t always want what you (rational brain) — conscious, analytical, rational you — want to happen. If you want to make changes, you have to realize this and not only fight for physical changes, but work to change your mental frame of reference as well. Your psychology is part of your physiology. (Thanks Matt!)
So, what to do? We have to apply something of a pattern interrupt.
For starters, it’s always helpful to have a bit of honest reflection. If you get off track, do you think and feel that other people or other circumstances are causing you to veer off course, to cause you to behave in a way that isn’t in line with your goals? That if it wasn’t for that person or that particular situation at work, you’d easily do the right thing, eat the right foods, do your workout? Well if you’ve seen any of the Austin Power’s movies, think of him simply telling you, “Oh, behave!” 
Watch for those tendencies, because they will haunt you and allow you to rationalize your way out of taking responsibility for your actions. Not good, as you’ll end up in a mental tail-spin where it becomes very hard to recover from that and get yourself back on track. Days and weeks can be completely lost, and if you are in the midst of developing healthy habits, then you have lost momentum and greater effort will be required.
One of the best methods to continue this pattern interrupt and to get our behaviors and actions to line up constructively is to undergo a simple process of goal setting. I’d like to share with you a step by step plan that I have found to be helpful in this regard, and this will become more necessary if the end goal requires long-term consistency and effort, such as the noble aspirations of greater health, fitness and improved body composition. Stay tuned for my next post as I will describe this plan in greater detail.
Are there challenges you are going to face in achieving these goals? You better believe it, so let’s see how best we can encourage positivity in what we think, feel and do. I’d love to hear from you and learn what you have done to encourage positivity!
Facebook's Randi Zuckerberg: Anonymity Online 'Has To Go Away' http://huff.to/qQCMzf via @huffingtonpost10 months ago from The Huffington Post
