January 2009 Newsletter

An Interesting Quote

"About 40 percent [of people] never exercise, about 30 percent exercise only sporadically and only 12 percent do regular rigorous exercise. That means that 88 percent of Americans are not getting enough exercise."

Dr. Mark Hyman, M.D., author of The UltraMind Solution

How To Develop A Great Attitude About Exercise
by Catherine Carrigan, catherine@totalfitness.net

People ask me all the time how they too can develop a solid commitment to their exercise program. Let me start by taking you through a gallery of bad examples:

Client A: Goofs off until it's time to get serious. Because she sets a deadline for herself, she tends to overeat and let herself go before she "gets serious" because she knows she will be cracking down soon and foresees months of boring exercise, Spartan eating and misery. Her view of exercise: Punishment.

Client B: Every time she thinks about exercise, all she can think of is what is wrong with every single option you suggest. It's either too boring, not hard enough and therefore not effective for trimming her thighs, or paradoxically too hard and therefore no fun so she won't do it, or finally too expensive (if she has to pay to attend a class or hire a trainer). Her view of exercise: It's never going to work.

Client C: Definitely on the self destructive path, she joined a boot camp and hurt her back so badly that she couldn't do any exercise for three months. Her view of exercise: Must be incredibly difficult in order to be effective, otherwise why bother, so why bother.

Client D: A spiritual student, she has decided that her body "doesn't matter." Meanwhile, if the roof of her house was leaking, she would definitely take care of it. She thinks it might be vain to exercise so doesn't want to make too much of a big deal about it, but meanwhile feels secretly miserable about the way she feels and looks. Her view of exercise: Conflicted. She sets herself up to lose whatever choice she makes.

Client E: This person actually hires a trainer and shows up regularly but just goes through the motions and isn't fully engaged while there and doesn't follow up with healthy eating or getting enough rest. Her view of exercise: Something to check off the list. Ho hum.

Client F: Exercise program? Do you mean we are actually supposed to exercise, that this possibly migh t have anything to do with being healthy, fit, thin or happy? Her view of exercise: Denial.

Do any of these scenarios sound familiar?

Trust me, I could go on. Many of these clients have not quite caught on to the games they are playing, or even if they have, they don't know how to quit.

Remember, people only change if they WANT to change or they HAVE to change. Most people fall somewhere in the middle. The secret to turning up your motivation to change anything is to turn up your WANTING. Here are a few suggestions on how to do that:

1. Focus on the rewards of exercise, not the obstacles to doing so. If you were a track and field athlete who only saw the hurdles, who knows how often you would trip yourself up. But if you focus on where you are going and how much it means to you to get there, the hurdles won't even matter. The secret is to focus on what you want, not what you don't want. In the same way, don't even think about the time it will take away from your schedule to work out, how much it might cost, how inconvenient your favourite instructor may be. That would be fooling yourself frankly because it costs a lot more to have cancer or heart disease, it is far more inconvenient to your daily routine to suffer from diabetes and it feels a lot worse to suffer from chronic depression - all common diseases that regular exercise can help prevent and even cure. Develop a MORE attitude - focus about how much MORE healthy you will be, how much MORE energy you will have, how much MORE better looking you will be and then DO IT.
2. Find an exercise coach who can satisfy your dominant drives. After years of studying many systems of metabolic typing, one of my favourites is the one developed by Carolyn Mein, author of Different Bodies, Different Diets. Dr. Mein, D.C., points out that each of us has dominant needs that fall into four categories - physical, intellectual, emotional or spiritual. Most people have two dominant drives that must be satisfied. Once we have satisfied these, we can move on to be even more integrated. Many people are not physically driven so even though they would be healthier if they exercised, they can't find methods or teachers that also satisfy their intellect, emotions or souls. I personally like to lead my classes in ways that address all four aspects of every human being and coach individuals in ways that satisfy what they really want in addition to what they actually need.
3. Make a simple choice to be healthy. Give up the "on a diet, off a diet" mentality, and do the same with your exercise program. Find activities that you enjoy doing, put them on your calendar and make a commitment to show up, even if or maybe even especially if you have to pay for a trainer and want to show up so as not to lose on your investment. Fit, thin people keep routines.
4. Get real. If you have injured yourself, the truth is you will have to fix what is broken in order to get back to exercising normally and to get the results you want from an exercise program. Find someone trained in corrective exercise who can help your whole body work properly again. You weren't meant to move just one arm, only your lower body, etc. etc. To live up to your full potential as a human being you will want to move towards wholeness.
5. Get educated. Where you hold fat on your body is a tell-tale sign of how balanced your hormones are. Killing yourself in your exercise program does not work for any person with a damaged metabolism or severely imbalanced hormones. I have had countless clients who actually gained weight at various local boot camp programs or with trainers who were making them run and train at high intensity six days a week. You may be surprised to learn that a moderate intensity exercise program that actually feels good can do more for you in the long run than pure torture.
6. Catch on to your game and cut it out. Are you playing "poor me" with your diet and exercise program, as in "poor me, no matter how little I eat and how much I exercise, I still can't lose weight." Or maybe you prefer to be a victim. "Aunt Sally looked like this - all the women in my family end up with big hips." Tell yourself a little truth and cut yourself free of your story.
7. Engage your mind, body and spirit in your work out program. Find an activity that will fully engage you while you are doing it. Reading a magazine on the stairmaster does not count. Weight lifting experts have long touted the value of putting mind into the muscle. Yoga espouses the wisdom of union. As you become more present, not only will you find yourself experiencing greater results in your body, you will also discover the joy of being in the moment.
8. Decide what you really actually want to look like. Be honest with yourself. If you actually, really, really want to look different than you do now, then chances are you are going to have to commit to a regular exercise program, no excuses. If you show up with a lacklustre commitment, you will see lacklustre results when you end up looking in the mirror.
9. Realize that you are a soul but it happens to be riding around in your body at the moment. When you accept the fact that you also have an important purpose (even if you don't know what it is yet), you will realize that your body is worth taking care of because you will probably need a boatload of energy to do whatever it is that you hope to accomplish. You may possibly be able to save the whales if you are sick, exhausted or in so much pain that you are whining to your friends every day, but I would be willing to bet you would do a much better job if you felt great all the time, and that is going to necessitate exercising regularly.
10. Find the balance. If you have been reading Total Fitness newsletter, attending any of our seminars and classes, or working with us one on one, you will know that if you work in exercise, attitude, rest and nutrition, you can make a moderate but consistent effort in all four areas and get great results. The truth is, you don't have to kill yourself, you just have to be accountable to yourself each and every day in all four key variables. B=ExAxRxN Your Body = Your Exercise times Your Attitude times Your Rest times Your Nutrition

Be The Lighthouse
by Sue Meas, sue@totalfitness.net

I have often in life told people that we need to be the lighthouse and light the way for others. To explain my point I have them read the following, which is an actual radio conversation released by the Chief of Naval Operations on October 10th, 1995.

   Hail: Please divert your course 15 degrees to the North to avoid a collision.

Reply: Recommend you divert YOUR course 15 degrees to South to avoid a collision.

   Hail: This is the Captain of a US Navy ship. I say again, divert YOUR Course.

Reply: No I say again, you divert YOUR course.

   Hail: This is the Aircraft Carrier Enterprise, We are a Large warship of the US Navy. Divert your course Now.

Reply: This is a lighthouse......Your call.

In life as it speeds by, sometimes we need to relax and stay put. Let us shine from within. I invite all of you in 2009 to shine from within. A few pointers to make that happen:

1. Listen closely to the messages your body sends out to you.
2. Pay attention for one month to what you put in your mouth. Keep a food diary.
3. Go outside each day and go for a walk.
4. Connect with the source within...whatever that is for you.
5. Journal about what you are grateful for each day.
6. Be in control of your brain - it is meant to be run by you - not the other way around.
7. Do a goal for each of the following categories: Career, Social, Financial, Personal, Family, Vacation and New Learning. Check on them at the beginning of each month and put one thing into action that would allow you to achieve these precious goals. Goals really are from the part deep inside of us that knows we are worth more and deserve more.
8. Make all your self talk positive and forgive yourself for everything!

Let your light shine and reflect to others what they may be seeking! Celebrate that you are alive! In times of hardship include your friends more, they sometimes have the answers we are searching for. Happy New Year!

Client Testimonial: Barrie Moore

Before I started working with Catherine In Dec 08, I had 6-7 years of physiotherapy, which was from a structural point of view was very, very beneficial. I had in my previous career as a golf professional picked up some bad pelvic, back and neck injuries.

My physio' in the UK referred me to Catherine as he believed that a lot of my problems were emotional, spiritual, and dietary, and indeed were leading to a lot of the physical and emotional pain I was experiencing. From having his own session with Catherine, he assured me Catherines abilities were truly world class. We both agreed that I needed more than just fascial/soft tissue and muscle work doing. My physio assured me without any doubt whatsoever Catherine would help me. Now after three sessions that I have had in the last month, Catherine has categorically through her incredible healing and spiritual powers, and phenominal nutritional advice, changed my life forever.

Not only do I feel better mentally and physically, as I was experiencing some fairly significant depression, but my body feels like its beginning to work again. Now as someone who is 35 years of age and was smoking at age 15, so thats 20 years of smoking, and many miserable attempts at giving up!! I have now given up, and the thought of smoking frankly makes me feel sick.

I have started to learn that its actually ok to feel and have emotions! and guess what the pain is starting to go! Catherine has put me on a really cool nutritional diet, mental exercises, and told me stuff about myself that I didnt even know myself. I must make a very clear point here, everything Catherine has said to me about myself, I know really deep down is 100% true. Catherine has identified issues of old and new from this life and previous.

It's very difficult to summarize a particular area that Catherine has helped me in the most, because Catherine has helped me already in every single department. I would say that any person working with Catherine must embrace, believe, trust, and truly cherish every second that this wonderful, wonderful, lady is giving to you. There are times when we all have setbacks, and sometimes we have to be patient with the healing process, I have been in situations where I have wondered if I will ever get better, I have met so called experts and healers before, but never have I met someone as passionate and as successful about healing as Catherine.

As a final note I live in the UK, so have had my sessions over the phone, and look at the results Catherine has achieved. I really envy you guys that have the privilege of your sessions face to face with Catherine. Catherine you are an inspiration to us all, and I hope I know you for many many lifetimes to come, god bless you.

Your forever thankful client in the U.K., Barrie Moore. Hamish Hurley, CHEK Level 3 our friend and colleague was kind enough to refer Barrie. Hamish is the wonderful physio' who had done such excellent work helping Barrie.

The above photograph is of Barrie with his son Callum.

Recipe: Raw Chocolate Balls
By Linda DeFever

Ingredients:

• 1 and 1/3 cup raw almond flour
• 8 dates
• 1/3 cup of raw, unsweetened chocolate
• 1 TBSP water
• 1 TBSP vanilla or almond extract

Instructions:
Blend the ingredients together and then roll the mixture into small balls. Place on a plate with strawberries around the rim. Eat and enjoy! These chocolate balls should be refrigerated and last a long time.

My colleague Catherine has given me the opportunity to post one of my favorite recipes. I am a Level III C.H.E.K Holistic Lifestyle Coach, a Level III C.H.E.K Practitioner, and a Metabolic Typing Advisor in Wauconda, Illinois at www.vitalityincorporated.com. I also started and still chair the Weston A. Price Chapter of Wauconda.

I am a foodie and I work with people every day with their nutrition. I coach my clients to follow the holistic lifestyle coach principles and eat right for their Metabolic Type - but bottom line we all need our treats! I myself cannot eat dairy or flour so I look for ways to make treats that are healthier. As you may know, processed flour increased your blood sugar levels - so by using almond meal - which is mostly fat - there is much less of an increase in your blood sugar levels from the sugar in the dates.

Dates are what gives the chocolate balls their sweetness - and it is a natural occurring sugar, so it is better than processed white sugar. The dates affect the consistency of the chocolate balls by holding them in shape. Try and use organic dates as they are preservative (sulfur) free.

As long as you use good quality unsweetened raw organic chocolate - it is OK. I like try to use Fair Trade when possible. You want a good grade of chocolate as it adds richness to the chocolate balls - and the chocolate is your real treat. Life is too short - rewarding yourself with healthy sweet treats is OK. For a rewarding smart treat eat two with some fresh strawberries.

Catherine on TV

Catherine Carrigan will be appearing on Creative Living With Sheryl Borden, a magazine-formatted "how to" program that is carried in 40 states and 118 markets on the Public Broadcasting Service (PBS).

We'll be discussing the four steps to Total Fitness, how to overcome sugar cravings and how to heal a damaged metabolism. Stay tuned to find out when you can watch the shows in your area. We will also be posting the video on our website.

Upcoming Total Fitness Seminars and Talks

Free Talk with Catherine Carrigan:

Join us also on Monday, Jan. 26, at 7 p.m. as Catherine speaks to the Women's Guild of Holy Spirit Catholic Church. The talk will be held at Holy Spirit School Hall.

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

U.S. Seminar with Paula Owens:

Title: The 10 Day Detox Challenge Seminar - Revitalize Your Mind and Body with this Safe and Effective Life-Enhancing Program.

Date & Time: Saturday, January 10, 2009, 9AM to 12 Noon.

Location: Chandler Police Station (Neilson Room) 251 N. Desert Breeze, Chandler, AZ.

Tuition: Just $59!

Sign up before January 1st and bring a friend for FREE!

For more information visit Paula's website and sign-up NOW!

Additional information is available from Paula at 480.706.1158 or email Paula.

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