February 2009 Newsletter

An Interesting Quote

"When you practice positive inner dialogue, people will want to bond with you, help you, be near you. They want to share in the love, knowingness and bliss that shines through your eyes and is reflected in your every action. This is true inner power."

Deepak Chopra, M.D.

Powerful Thoughts To Love Your Body
by Catherine Carrigan, catherine@totalfitness.net

What do you say when you talk to your body? Master your inner dialogue and notice how you manifest inner strength and outer beauty.

As we approach Valentine's Day, remember that your most important relationship is with yourself. As you build an even healthier relationship with yourself, notice how you have even more love to give others. Be the place that love flows through. It is good for others and good for you.

1. I think I am thin and become that way. (When I think like a thin person, I make the choices that lead to a gorgeous slim physique.)
2. I love my body. (The love I radiate for myself strengthens every gland, organ and muscle. Because I love my body, I choose to care for it.)
3. My body is just right for me (I rejoice that I have been blessed with my physique and give thanks for the shape I am in. My thankfulness makes me slim and healthy.)
4. I recognize my beauty (When I see how beautiful I already I am, I radiate self confidence.)
5. I appreciate my curves (I rejoice in my hips, thighs, breasts and buttocks. I am glad to be a woman.)
6. I bring out the best in my looks (When I take care of myself, I look my best and others notice.)
7. My beauty radiates from the inside out (My outer beauty is a reflection of the beautiful person I am on the inside.)
8. I feel like a goddess and eat like a goddess (When I recognize how special I am, I eat small amounts of divine foods. I enjoy myself thoroughly.)
9. I talk nicely to my body (I choose to speak about my body in positive ways that boost my self image.)
10. I make the best of the body shape I was born with (I thank God for the body I was born with and make myself look great by eating right, exercising regularly and wearing beautiful clothes that accentuate my best features.)
11. I love myself enough to achieve my ideal size (I care about myself and let the world know by doing whatever it takes in a healthy way to achieve a weight and shape that are right for me.)
12. I believe I can do it ( when I believe I can do it, I can do it. Believing in myself makes my ideal body a true possibility.)
13. I speak kindly to myself. The world rises up to meet me with love and kindness. (How other people treat me is a reflection of how I treat myself.)
14. I am good enough. (I am good enough to be excellent at what I do regardless of how I look.)
15. I am equal to the power so I am equal to the task. (I honor the divinity within me. I recognize I have the power to do whatever I set my mind to do.)
16. I am radiantly healthy. (I glow with excellent health. I am beautiful because I am healthy.)
17. My best is good enough. (I am good enough just the way I am.)
18. I nurture my body, mind and soul. (I enjoy taking the time to feel good.)
19. I give my whole spirit to life. (I fully participate in the experience of my physical body.)
20. I am beautiful inside and out. (My inner beauty and outer beauty are open for all to see.)

Your Dog Is Your Personal Trainer
by James Williams, james@totalfitness.net

It's said that dogs look like their owners. Does your four-legged pal have a similar body type to you? Is your hound lean like a runner, muscular and powerful like a bodybuilder, or do they need to shape up?

Our canine friends are very in tune with nature, sometimes more so than us humans. What tips and advice would your dog give you to stay in shape if he or she could talk?

If you think about it, a dog's dependability, connection with nature, companionship, honesty, and untiring love could make them an ace personal fitness coach. So let's discover how, courtesy of brilliant dog trainer, Meredith Minkin from www.yourcaninephd.com

Meredith had a conversation with her "inner dog" recently and here's what she heard. "I can tell by the expression on your face when you walk through the door that you're tired of going to the gym every night after work. You're tired of running on a treadmill and you are bored of doing bench presses. Why continue when you already have the best personal trainer right here -- ME!

"Instead of counting calories and minutes on an elliptical machine, we'll do something fun, exciting, and interactive! "I promise to keep you motivated. We'll work as a team. If a particular workout is tiring you, if your spandex shorts are less than flattering, or if your deodorant is not quite doing the trick, I will still love you and be happy to exercise with you. Watch out if you start getting lazy though, I might start developing some bad behavior to help whip you back into shape!"

Here are exercises we can do together:

1. Interval training: Run or fast walk with me for 1 minute, then walk for three minutes. By changing pace and direction, I will stop pulling on the leash. I will get my "ya-ya's" out with a quick sprint because I love to run! Then I'll pay more attention to you when you slow down your pace. To reward me for walking by your side, let's perform another interval and run again!
2. Biking: We can also take a bike ride together in the park. I'll be on a leash, of course. We'll start very slowly until we can co-ordinate our pace. You might want to keep me on your left so I don't rush off to explore an attractive scent and drag you into a hedge!
3. Inline skating: This is awesome fun! Let's begin by moving slowly at my walking speed until we get used to it. You need to be proficient on your own before dragging me along or you'll spend more time on all fours on the floor than you will skating. If you're feeling lazy and get tired, maybe after some short practice sessions I can pull you along.
4. Tugging: Tug is a great way for you to exercise your arms, chest, abs, and back, especially if you're sat, or kneeling on a Swiss ball. I get to work on really important things like, impulse control, bite inhibition, and frustration tolerance.
   
   To begin this game, ask me to "sit", and then you do the same. Then present the tug toy and ask me to "take it". When I take the toy, you pull as hard as you can in a rowing motion and I'll do the same in the other direction. I'm not allowed to put my teeth on anything other than the rope, otherwise the game ends. When you stop pulling the tug toy after about 12 reps, we can practice "drop it" and "leave it". When I do what you've asked, reward me by playing this game again so we get to perform a second or third set!
5. Hiking: I have a blast walking up hills, over rocks, and through creeks. I even like to swim! You'll get the benefit of being outdoors, in the fresh air, and having to use your leg and core muscles and balance. Maybe you'll even take a moment to meditate in the many moments of serenity we'll share.
6. Retrieving: You can also maximize our workouts together by throwing a ball or frisbee along the trail or in a park. We might need to practice with you initially standing still and throwing the frisbee or ball while I fetch it. Eventually we'll combine it with i nterval training where you walk for 3 minutes and keep throwing the frisbee, and then we fast walk, jog, or run for 1 minute intervals.

"Sorry if I've preempted your excuses for not going to the gym, but I need some exercise too. Let's face it. A tired dog is a well-behaved dog so it's win-win when we play together. So what are you waiting for??? Grab my leash and let's go!"

Meredith Minkin is an ace dog trainer. Together with ace people trainer Catherine Carrigan, she leads people-dog hikes by the Chattahoochee River followed by qi gong practice.

Our next scheduled hike is Saturday, Feb. 28, at 12:30 p.m. Cost: $15 which goes to Meredith Minkin. If you would like to find out about upcoming hikes, please email info@yourcaninephd.com or visit: http://www.yourcaninephd.com/Calendar.html.

The Top 10 Ingredients To Avoid At All Costs
by Paula Owens, paula@totalfitness.net

1. ASPARTAME, SPLENDA, SWEET N LOW, EQUAL: Aspartame is an artificial, chemical sweetener found in diet foods such as low-calorie desserts, gelatins, drink mixes, and sodas. It may cause cancer or neurological problems, such as dizziness, migraine headaches, weight gain, increased appetite or hallucinations. NutraSweet is in over 7,000 foods!
   
   Side effects: Increased Heart disease, Bloating and edema, Headaches, Rashes and hives, Cravings, Weight gain - results in obesity, Predispose you to Parkinson's, Multiple Sclerosis, Alzheimer's Disease, Brain seizures, Cancer.
2. PARTIALLY HYDROGENATED OILS (TRANS FATS): Partially hydrogenated oils are found in thousands of processed foods (breakfast cereals, cookies, chips, all CRAP food). Trans fats are proven to cause heart disease. Restaurant food, especially from fast food chains, often serve food loaded with trans fats.
   
   Consequences of a diet high in trans fats include: Increased inflammation, Decreased immune function, Decreased testosterone, Arthritis, Cancer, Decrease IQ, Diabetes, Elevated blood pressure, Free radical production, Heart Disease, Abnormal fetal development, Liver damage, Obesity, Osteoporosis.
3. MSG: Monosodium glutamate is a chemical that has been associated with reproductive disorders, migraine headaches, permanent damage to the endocrine system leading to obesity and other serious disorders. MSG is used in many foods as a taste enhancer. It is linked to reduced fertility.
4. SODIUM NITRATE: This is a preservative, coloring, and flavoring commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef. Studies have linked eating it to various types of cancer.
5. HIGH FRUCTOSE CORN SYRUP: HFCS is the number one source of calories for most Americans and causes obesity. You'll find high-fructose corn syrup in processed crap food, sodas, syrup that goes into your Latte from Starbucks, etc. HFCS is extremely toxic to your liver, increases inflammation, oxidative stress and creates an aggressive insulin response.
6. BHA and BHT: Butylated hydroxyanisole and butylated hydrozyttoluene are used to preserve common household foods. They are found in cereals, chewing gum, potato chips and vegetable oils. They are oxidants, which form potentially cancer-causing reactive compounds in your body.
7. FOOD COLORINGS: (Blue 1, 2; Red 3; Green 3; Yellow 5, 6) Six food colorings still on the market are linked with cancer in animal testing. There is evidence that food coloring and food additives contribute to behavioral problems in children, lead to lower IQ, hyperactivity, ADHD, depression, etc.
   • Blue 1 and 2, found in beverages, candy, baked goods and pet food have been linked to cancer in mice.
   • Red 3, used to dye cherries, fruit cocktail, candy and baked goods have been shown to cause thyroid tumors in rats. Read the list of ingredients in your child's cough syrup!
   • Green 3, added to candy and beverages, has been linked to bladder cancer.
   • Yellow 6, added to beverages, sausage, gelatin, baked goods, and candy, has been linked to tumors of the adrenal gland and kidney.
8. REFINED WHEAT: Wheat and gluten have adverse health affects for approximately 80% of the population. Refined grains disrupt insulin levels. Eliminate gluten-products for two weeks and tell me how great you feel.
9. SODIUM CHLORIDE: Table salt. Commercial salt is highly processed and full of aluminum, chemicals and additives which are toxic. Opt for a healthier version, Bragg's amino acids or Celtic sea salt. (light pink, grey or beige color).
10. WHITE SUGAR: Sugar is more addictive than cocaine! Sugar has a profound influence on your brain function and your psychological function. When you consume excess amounts of sugar, your body releases excess amounts of insulin, which in turn causes a drop in your blood sugar, also known as hypoglycemia. In addition, sugar is pro-inflammatory and damages skin collagen and promotes wrinkles, increases your appetite, depletes your body of B vitamins, causes joint degeneration, ADHD and other behavior disorders, stimulates cholesterol sythesis and weight gain.

It's important to form a habit of reading the list of ingredients on ALL products!

To find out more great tips, please read Paula's new book, The Power of 4. You can order your copy by visiting our webstore at the following link:

Juice Creations
By Charlenne Carl

Ravishingly Red

All ingredients should be raw organic fruits or vegetables, washed with veggie cleanser and rinsed clear before use.

Ingredients:

• 2 small oranges
• 1 red pepper
• 6-8 petite peeled carrots
• ½ yellow or orange pepper
• ½ inch slice (or less) of fresh ginger root
• 1 celery stalk

Instructions:
Put each of the items above into a juice extractor in the order listed.

Green Grandeur

Ingredients:

• 1 apple quartered, stem and seeds removed
• 1 Head of Romaine lettuce (Juice ½ to start, then ½ after the Lemon below)
• 5-6 leaves of Lacinato Kale (also called Dinosaur Kale)*
• 1 cup (approx.) raw of any green: Broccoli, Spinach, Brussel Sprouts, Arugula, etc.
• ¼ to ½ unpeeled Lemon. Use ¼ of small lemon per 8oz juice
• 1 oe 2 celery stalks

Instructions:
Put each of the items above into a juice extractor in the order listed, or as noted.

*Lacinato Kale is rarely available in regular grocery chains. Look for it in natural grocery stores. Using another type of Kale will still be healthy, but the taste will be different. Lacinato Kale is not bitter as some Kales are, so it's worth the search.

Client Testimonial
By McBrier Maloney

As I am traveling through this life. Marrying, having children, raising children. Sometimes I have clear thoughts. Last month, it became clear that my fourteen year old daughter, Isabelle, was really struggling. She had developed intermittent depression, insomnia, low energy levels, severe premenstrual symptoms, and worsening A.D.H.D. We had tried medications for the above symptoms and tested her for anemia and sleep apnea, but it seemed that the medications actually made her feel worse.

We all know that being a teenager is difficult and wish that we could make the "teenage angst" disappear, but this was different. Isabelle had lost lost two brothers, one to pneumonia and one in a car accident. Her father and I had divorced then remarried. I was diagnosed with Huntington's Disease (a rare genetic disorder.) All of this with the backdrop of 9/11 and the wars in Afghanistan and Iraq. She had been in a stressful environment for years.

I had been receiving Catherine's newsletter for several years, and we had exchanged emails about some of my health concerns. Having known Catherine since we were young girls, I had no questions of her intellectual brilliance. She was at the top of our class. What I did not know was that she has many other gifts, spiritually.

Isabelle and I spent several days with her last month, and what she discovered, using those gifts, was amazing! Isabelle had been a vegetarian for several years. Although my father, an internist, had always expressed concern that she was not getting the amino acids that she needed, Catherine was able to convince her by explaining to us that Isabelle was lacking the essential "building blocks" of brain chemistry which was causing many of her difficulties, seriously affecting her brain development. In addition, Catherine's medical intuition unearthed other emotional struggles with which Isabelle was burdened.

It is quite something to see the light come back into your child's eyes and relief as well, the frustration of feeling things that you can't put into words and, suddenly, having someone speak those words for you. Isabelle was amazed each time Catherine correctly identified an issue! By the time we had driven back to Savannah, my daughter was literally dancing through the grocery store, smiling at everyone that she passed! She slept nine hours that night and every night since then. She listened to Catherine and is slowing integrating meat into her diet.

It is too early to know how her A.D.H.D. will be ameliorated, but with sleep and more complete nutrition, she will certainly perform better. I am immensely grateful to Catherine and to James for the amazing work that they accomplished during our visit!

P.S. Although I was merely an observer as Catherine worked with Isabelle, I have been able to stop taking one antidepressant and one anti anxiety drug! Hurray for alternate nostril breathing! Also, I am no longer experiencing nervous leg syndrome! I am sleeping through the night without having to take any meds. For my fiftieth birthday, I am treating myself to a visit with Catherine!

The Health-Stress Connection
by James Williams, james@totalfitness.net

The Health-Stress Connection is an article from the Plus section of James' high quality weekly blog named Evolve.

Evolve features a short, easy-to read review of a few key newly-released media or journal articles relating to how you can live a healthy and happy life. You can visit Evolve at http://evolve.choseit.com and check it out for yourself.

Anxiety, depression, anger, and silent frustration have devastating effects on our wellness.

The constant outpouring of unhappy emotions increases production of the hormones cortisol and adrenaline in our bodies. Both hormones serve a purpose: adrenaline helps us when we need to fight back or run for a short amount of time, whereas cortisol helps us to remain alert for prolonged periods of stress.

Excessive stress hormones generates free radicals which break down our muscle tissue for the energy to stay alert. As our muscle tissue breaks down, our muscles burn less calories each day and we gain body fat much more easily, especially around the navel.

Cortisol and adrenaline also contribute to the breakdown of nerve and brain tissue, reducing our intelligence and memory recall as we age. Cortisol dehydrates our muscles, making us less flexible, and it damage to our DNA.

DNA damage is the most significant challenge to our wellness. The free radicals generated by our stress hormones damage information-carrying teleomeres at the end of our genes. As our cells gradually wear out, they call upon our genes to copy themselves to make a replacement cell. Stress-damaged telomeres lead to our DNA copying itself incorrectly and to missing genetic information.

Our body then makes replacement cells from incomplete genetic information, producing poorly-functioning cells. If you imagine a body containing billions of poorly functioning cells then you can understand how our health gradually deteriorates. The result can be cancer, where chromosomes have fused and produced cell mutations, something which healthy, undamaged telomeres can prevent.

Organ health fails when its energy-producing centers, the mitochondria, are rebuilt from damaged DNA, or have also become inflamed by the presence of excess free radicals. Mitochondria that are unable to generate sufficient energy contributes to its failure, and manifests chronic fatigue conditions.

If we look at the big picture, mental and emotional stress speeds aging, increases the risk of cancer significantly, and shortens our lifespan.

What can you do? It pays to have harmonious relationships with people and yourself. If you're unhappy with something, say so as lovingly as you can. Do what you can to resolve differences in a win-win way when possible, and let go of past hurts. Holding onto our hurts creates anxiety, depression, and anger, and these emotions reside energetically in the body's tissues for decades, waiting for you to express them. The longer you hold them in, the more your health and quality of life deteriorates.

For more useful, informative articles about fitness, nutrition, motivation, health and healing, get your weekly copy of Evolve by signing-up on via our website, or email James@TotalFitness.net with your first name and "Join Evolve" in the subject line.

Upcoming Total Fitness Seminars and Talks

Weight Loss For Life

Overview:

• 8-week sessions on Tuesday or Thursday nights.
• Next session begins Thursday February 19 or March 3 at 7:30PM.
• Innovative, holistic approach to health & weight loss.
• $160 (a better value than Weight Watchers!)
• Limit of 10 people, registration ends February 17.

Weight Loss For Life is different. It honors the physical, mental, emotional, and spiritual you. No calorie counting, weighing food, dieting, or writing down everything you eat. Instead, we focus on success and health.

The program has had great success in the England, and now facilitator, James Williams, offers an updated version for people in Atlanta. He's dedicated to helping you bring about profound personal change.

Small, Social, and Personal best describes each Weight Loss For Life class. A maximum of 10 people, allows you to receive expert advice from James, the facilitator who has multiple certifications in nutrition, exercise, and lifestyle coaching.

The classes afford an opportunity to share your experiences and talk about your progress each week with others. We also start each meeting with a laugh and end it with a powerful relaxation exercise where we use our breath and imagination to create the body and health that we desire.

Health = Less Body Fat because a healthy body has no use for excess body fat. Having the body you want happens more easily as you become healthier. Just two of the reasons for this are:

• A stressed body and mind lead to increased storage of fat, especially over the belly.
• Toxins from food and drink, cosmetics, and medications are stored in our fat cells. A healthy body releases these toxins and the fat that stores them.

What you'll learn at Weight Loss For Life will help you build your health and fast track your body's ability to reduce body fat.

Call James on (404) 475-5569 or visit: Weight Loss For Life for more details of what you receive from these incredible value classes

February 21, 2009: How To Have Gorgeous Skin Naturally

When: 9:30AM - 12:30PM

Join Catherine Carrigan, president of Total Fitness, and Sally Larsen, creator of SallyB's Skin Yummies to learn how you can have gorgeous skin naturally. Discover how:

• To save money on skin care
• Your skin care products affect your health
• What you put inside your body affects your skin
• Which type of skin care products save you money, improve your health, and make you look even more gorgeous
• Which nutritional supplements can make your skin glow
• The cosmetic ingredients to avoid and how some types of health care products affect your weight and health.

Cost:$50

Location: 1951 Northside Drive NW, Atlanta, 30318.

To register or to get more information, please contact Catherine@TotalFitness.net or call 404-350-8581.

February 21, 2009: How To Detoxify Your Body :

When: 1:30PM - 4:30PM

Join Catherine Carrigan, president of Total Fitness to learn how you to detoxify your body. Find out:

• Why detoxification is crucial for your health
• How detoxification can improve your metabolism
• How detoxification can improve skin, energy levels, and help you lose weight
• How to detoxify safely and easily
• Simple steps you can take to clean-up your diet

Cost:$50

Location: 1951 Northside Drive NW, Atlanta, 30318: see map.

To register or to get more information, please contact Catherine@TotalFitness.net or call 404-350-8581.

U.S. Seminar with Sue Maes:

Mar. 30 - Apr. 3: Soul Enhancement. This is Sue Maes newest course!! This five day course will blow your resistance right out of the way from becoming all you choose to be! You will enhance your spiritual light.

Experience:

• Reach a higher level of consciousness
• Accessing your intuitions
• Clearing your energy fields
• Raising your vibration
• Your personal gifts
• Develop Clairvoyance, Clairaudient & Psychometry
• Self testing
• Chakra Healing
• Spirit Guides
• Many Spiritual Techniques
• Clearing techniques to enhance your spiritual path
• Clearing your karma levels
• Seeing Aura's

Receive a comprehensive manual that you will be able to work from after on yourself or others.

Cost: $1200 with a $200 non-refundable deposit due no later than March 1, 2009

Location: Atlanta, Ga.: see location map

For more information, please contact Catherine@totalfitness.net or call 404-350-8581

These seminars are scheduled for London, Ontario, Canada, with Sue Maes.

Feb. 19-23: Soul Enhancement Course. This five day course will blow your resistance right out of the way from becoming all you choose to be! You will enhance your spiritual light. $1,000 Canadian.
   Other Dates:
   March 30th, 31st, April 1st, 2nd and 3rd, 2009
   May 1st, 2nd, 3rd, 4th and 5th, 2009
   September 24th, 25th, 26th, 27th and 28th, 2009
   October 2nd, 16th, 17th, 30th and 31st, 2009

For more information on how to sign up please visit Sue's website or contact her at sue@totalfitness.net or call 519-471-1174.

Yoga and Qi Gong Classes in Atlanta

Yoga Classes: Every Tuesday and Thursday, 7:30 p.m.
Holy Spirit Catholic Church
4465 Northside Drive, Atlanta, GA.
$15 per class or $65 per calendar month.

Yoga classes are taking a break for the month of July and will resume August 12. All the proceeds from August yoga will benefit the Atlanta Pet Rescue.

Qi Gong Class: Every Wednesday, 5:30 p.m.
1951 Northside Drive, Atlanta, GA. $15 per class.

Booking appointments with Total Fitness

To schedule an appointment to find out about a personalized fitness, nutrition or healing program that will help you get results, please contact us:

In Atlanta

Catherine Carrigan catherine@totalfitness.net, Phone: 404-350-8581

James Williams james@totalfitness.net , Phone: 404-350-8581

In Los Angeles

Nina Lynn nina@totalfitness.net, Phone: 323-336-7677

In Phoenix

Paula Owen paula@totalfitness.net, Phone: 480-706-1158

In London, Ontario, Canada

Sue Maes sue@totalfitness.net, Phone: 519-471-1174

You can also visit us on the web at www.totalfitness.net