June 2009 Newsletter

An Inspirational Quote

"I go to the gym three times a week, as often as I can, really. I work with a fabulous trainer for about an hour each session. For me, exercise is more than just physical, it's therapeutic."

Michelle Obama

The Four Steps To Total Fitness
by Catherine Carrigan, catherinea@totalfitness.net

Want to achieve Total Fitness? Start with the basics.

• Weight training. Whether you are a man or a woman, this is the most effective way to change your body and to stay healthy as you age because muscle loss is one of the key factors that exacerbates deterioration. If you are not healthy enough to lift weights, start with the other kinds of exercise first. We are building a FREE video exercise library. You can see our first videos at the following link: http://www.youtube.com/totalfitnessusa
• De-stressing exercise, including yoga, qi gong and tai chi. I have yet to meet even one new client who was in stage zero of adrenal stress. This kind of exercise is very important in our society now for many reasons. I can’t think of a single person who would not have more energy, less fat around their midsection and a more conscious approach to life if they would only perform this mode of exercise at least once a week or more.
• Movement you love to do. If you love it, you will keep doing it. Want to try something new? Sign up for a mountain biking lesson with Henry Edmunds by emailing Henry@totalfitness.net or a dog agility class with Meredith Minkin, info@yourcaninephd.com.
• Activities of daily living. Take the steps at work, rake your yard, walk your dog and build regular movement into your every day life.

Attitude – Make a conscious choice to be a healthy person. Every person I know who has lost weight, overcome a serious illness or let go of an addiction made a conscious choice and continued to focus on their choice 24/7, even when they were sad, mad, upset or out with friends on Friday nights. Strive to:

• Develop a healthy relationship with food and exercise.
• Learn to love yourself exactly as you are now. Take all steps to change from a loving place, knowing that your life is not a dress rehearsal and that you are worth it.
• Courageously face any addictions to alcohol, overworking or negative emotions.
• Become a positive attractor. Recognize that whatever you have been putting out into the world is exactly what is coming back to you now. If you are not enjoying what you are experiencing, you must change what you are putting out.

Rest – Strive for a total of 10 hours rest every day. Follow this formula:

• Take 10 minus the number of hours you slept last night = the number of total hours of rest and relaxation you need today. This may include meditation, naps, hot baths, etc.
• Go to bed by 10 p.m., lights out by 10:30 p.m. If you have trouble sleeping, find out about natural ways to improve the quality of your sleep through this audio CD, the Sleep Solution.
• Learn how to meditate so that you practice resting your mind as well as your body. You can find a Loving Kindness meditation CD and the Sleep Solution CD at http://www.totalfitness.net/1ShoppingCatalog/CDs.html
• -Test your adrenal function. If you have burned out your adrenals through years of overworking and overstressing yourself, you have damaged your metabolism. In order to heal, you must rest. Knowing your current level of adrenal stress tells you exactly where you need to start in your health and fitness program. Give yourself permission to rest. You must rest in order to rebuild and heal.

Nutrition – There is no truer saying than you are what you eat. Strive to:

• Plan for 5 mini meals per day. Make sure you eat at least 1,800 calories a day because eating fewer calories than that depletes your brain chemistry within 24 hours, lowers your metabolic rate and sets you up for failure. Please, let’s drop crazy diets that push your entire system out of balance.
• Drink half your body weight in ounces of water every day.
• Choose organic, fresh whole food. Do not eat processed foods, fast foods or diet products. Download our FREE shopping list here: Shopping List For Worlds Healthiest Foods. Learn how to cook in ways that are both emotionally rewarding and healthy. Download our FREE recipes and shopping list here: http://www.totalfitness.net/nutrition%20recipes.htm
• Eat only what is right for your body. Have your metabolism assessed by a Total Fitness practitioner. You may need to heal your metabolism, especially if you have had trouble losing weight, are in menopause, are not detoxifying properly, have burned out adrenal glands or suffer from insulin resistance. You may need to identify your food sensitivities, heal your gut, balance your hormones or supplement to overcome nutritional deficiencies. Find out what you need to make your metabolism work right.

Remember, Total Fitness is all about balance. Each step to Total Fitness is equally important to all the others. If you have not been achieving the results you want, ask your Total Fitness practitioner to help you identify how you can fine tune your program to take it to a higher level.

Thinking Versus Engaging In Life
by Sue Maes, sue@totalfitness.net

We all believe that our thinking is the most important thing that we do on a daily basis. We think that our brains are in charge of us.

In fact, you are in charge of your brain.  

Start to think of your brain as a software program and your true self as the hard drive.  You have so many times allowed the software to run you and I am begging you to let that very thought leave your consciousness. 

I would like to let you know that it is proven that most people think the same 60,000 thoughts over and over.  So how can we move ahead, be on the leading edge, get new results and believe that it is possible to change without the interference of running the same thoughts over and over in our minds?

I would invite you to turn to kinesiology. 

Give your brain a rest and rely on your highest power that runs all the systems in all of us.

The answers are so very clear when you engage your questions using kinesiology. 

Kinesiology is a system that uses muscle biofeedback to help you or anyone to determine if something is good for them, if it will empower them or whether it will be detrimental to their highest being.  (For more information on Kinesiology read Dr. Hawkins’ book Power Versus Force.)

For example, if you choose to manifest something different in your life, the first step is doing something different. How about if you utilized an easy, effortless and efficient way of removing obstacles by starting with the basics?

Using Kinesiology ask: 

• It is in my best interest and for my highest good to____________________.
• It is in my best interest and for my highest good to do this now_____________
• It is in my best interest and for my highest good to engage in this activity______________
• It is in my best interest and for my highest good to ask __________________for help on this project

Let’s use manifesting a business as an example:

• It is in my best interest and for my highest good to go into this business.
• It is in my best interest and for my highest good to remain in my present business.
• It is the right time for me to go into this new business.
• It is the right spot to manifest this business proposal.
• It is in my best interest and for my highest good to be in this business to the end result of manifesting more financial independence.
• It is in my best interest and for my highest good to locate this business___________.
• It is in my best interest and for my highest good to have a partner in this new plan.
• It is in my best interest and for my highest good to include my present partner in this new plan.
• It is in my best interest and for my highest good to hire someone to help us with the plan (could name each person separately).
• It is in my best interest and for my highest good to hire a bookkeeper to help in this business.

It is like circling the wagon.  Think of as many questions that you can come up with about this issue and then change it into a statement.  Then, use self testing. You must be able to get into neutral to access a true answer. Many people are not able to be neutral about their own highly charged emotional issues. If you feel uncomfortable about using muscle testing or kinesiology for yourself, find an expert. You can consult Sue, Catherine, Nina or James at Total Fitness to help you get the answers you need.

This method allows you to stay on the path that is right for you; it eliminates all major blockages to reaching our goals and makes it easy and effortless.  The trick is trusting that what you are getting is correct and not allowing yourself to doubt.  Remember from the movie called The Secret the admonition to “Ask, Believe and Then Receive.”  This is truly an exercise to allow you to receive more good in your life, more pleasure and most of all true contentment for where you are and where you are going.  Getting the brain out of the way sometimes makes all the difference!

At Total Fitness, we use kinesiology to help you to achieve good health, financial prosperity, new jobs, new bodies and everything else wonderful in our lives. 

How To Alleviate Estrogen Dominance
by Paula Owens, paula@totalfitness.net

Around age 40, our hormones begin to fluctuate.

As men approach their 40’s, their testosterone levels decline and often convert to estrogen, a process known as aromatization.

Estrogen dominance in women tends to appear in our 30’s and 40’s as our progesterone levels fluctuate prior to menopause.

Symptoms of estrogen dominance may appear as increased breast tissue (gynectomastia) in males. Females may experience breast swelling and tenderness, abdominal cramping, backaches, bloating, headaches/migraines, irritability, anxiety, depression, food cravings, brain fog, sleep difficulties, and/or lowered sex drive. Excess estrogen causes women to gain excess fat around the buttocks and thighs.

Estrogen is a catabolic hormone causing an increase in body fat and increased aromatase, whereas testosterone is an anabolic hormone that promotes muscle growth.

Aromatization happens when androgens (testosterone) convert to estrogens (estrodial). High estrogen and low testosterone may indicate aromatase.

Aromatase is an enzyme found in estrogen producing cells in the adrenal glands, ovaries, placenta, testicles, adipose or fat tissue and the brain.

Symptoms of decreased testosterone include fatigue, lack of motivation, depression, decreased libido, poor concentration, decreased muscle tissue and increased body fat. In men, their breasts may enlarge as extra estrogen begins to promote female body characteristics.

Estrogen dominance may be revealed through caliper skin fold measurements and hormonal blood lab work or saliva testing.

Excess estrogens in your body not only lead to aromatization, but estrogen dominant health issues such as endometriosis, fibroids, ovarian cysts as well as breast and prostate cancers. Read more about hormones in my book, THE POWER OF 4, which you can purchase at the following link: http://totalfitness.net/1ShoppingCatalog/CDs.html#Power_of_4

Consider these important steps:

• Avoid estrogen precursors such as non-organic meats, plastic bottles, chemical-laden cosmetics and cleaning products.
• * Lift weights, practice de-stressing exercise such as yoga, qi gong and tai chi and avoid high intensity cardio where your heart rate exceeds 90 bpm.
• Avoid refined carbohydrates, high fructose corn syrup and trans fat products.
• Reduce or eliminate alcohol and marijuana and consider liver detoxification.
• * Improve your mood naturally and get off antidepressants, which raise aromatase.
• Consume organic foods.
• Eliminate soy.
• Ensure healthy gut flora with probiotics.
• Increase progesterone levels with herbs such as chaste tree berry.
• Organic, ground flax seeds encourage progesterone production and inhibit estrogen production.
• Supplement with Omega-3 fish oils (EPA/DHA). You can find out about supplements for healthy detoxification, probiotics and our fabulous Omega Pure by visiting the following link: http://www.totalfitness.net/1ShoppingCatalog/store.htm
• Test for heavy metal toxicity.
• Correct zinc deficiency.

Aromatase inhibitors (natural estrogen blockers) include:

• Chrysin
• DIM
• Green tea
• Nettle root
• Passionflower
• Resveratrol

Ask your Total Fitness practitioner which natural remedies will work best for your body.

Save Money, Eat Better Tasting Salad
by Catherine Carrigan, catherine@totalfitness.net

How much money would you estimate you spend every month on bottled salad dressings? If you do purchase bottled dressings, do you know what is in them?

Bottled salad dressings are one of the biggest sources of hydrogenated or trans fats. Even if you buy organic salad dressing, you may be surprised to learn that many of them are made from soy oil, a common food sensitivity that we have warned against in many issues of Total Fitness newsletter. We all need good fats in our diet, and healthy salad dressing is one of the best ways to get them.

I have made my own dressings before that were much more complicated and time consuming. My client Charlenne Carl gave me this recipe and it was so simple I thought, “Even I can do that!”

Simple Salad Dressing

½ cup Marukan Organic Seasoned Gourmet Rice Vinegar

½ cup Lucini organic extra virgin olive oil

Comments:

I personalized this recipe by cutting some fresh rosemary and thyme from my herb garden, roughly ½ teaspoon each, and minced well and threw in a pinch of Celtic sea salt. Mix it all together in a salad dressing bottle and refrigerate.

Having an herb garden of your own is one of the best ways to improve your health and spice up your cooking. For a limited time, one of my long-term yoga students, Neil Kearns, will draw up an entire professional landscape plan for your garden for just $75. Just mention you read about her offer in Total Fitness newsletter. You can reach Neil by emailing ncbkearns@gmail.com or calling 404-261-1645.

What’s so healthy about this recipe:

1. Extra virgin olive oil is one of healthiest fats around. It is rich in monounsaturated fat. Using olive oil may cut your risk of heart disease in half.
2. Rosemary has been shown to improve the blood flow to the brain. It stimulates the immune system, improves circulation and digestion.
3. Thyme has antimicrobial properties against a host of different bacteria and fungi. It is a natural antioxidant.
4. Celtic sea salt is high in minerals. Everyone should keep a bottle of this salt on their table in place of conventional salt.
5. This salad dressing is free of trans fats and hydrogenated fats.

Upcoming Total Fitness Seminars and Talks

The Money Class
a workshop with Sue Maes

Date: Saturday and Sunday, July 11-12
Time: 9 to 5 p.m.
Location: Total Fitness, 1951 Northside Drive NW, Atlanta, GA, 30318

What you will learn:

• Basic kinesiology to identify and clear issues
• How to have a healthier relationship with money
• Identify and clear blocks to building and maintaining wealth
• How to get out of survival mode and develop true abundance in your life

Cost: $400

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.

For more information on this course see this Brochure.

The Seven Steps To Lasting Self-Motivation
A fun, insightful, and life-shifting workshop presented by James Williams
Saturday June 27th, 2009

• Do you sabotage yourself despite your best efforts?
• Do you procrastinate when you really want to get something done?
• Do you want more out of your life or your body?

In this powerful, fun, life-enhancing new seminar you will:

1. Discover why you procrastinate and sabotage yourself.
2. Learn the seven small, quick things you can do each day to keep yourself on track for good and sustain your motivation

Let James Williams show you how to motivate yourself consistently so you can change your health, finances, weight, relationships, or career more easily.

You'll experience each of the seven techniques during the workshop and will receive a course manual which you can continue to use at home.

Date: Saturday June 27th, 2009
Time: 9.30AM to 1PM
Location: Total Fitness, 1951 Northside Drive NW, Atlanta, GA, 30318
Cost:

• Early Bird Prices: $75 per person, or book with a friend and pay just $55 each! To claim the Early Bird discount, please pay by 5/31/09. Price after June 1st: $85 per person.
• Price after June 1st: $85 per person.

For more information on this seminar see the Brochure.

Self Empowerment Technologies©
Sue Maes' fabulous internship

Date: Sept. 28 - Friday Oct. 2, 2009
Time: 9 to 5 p.m.
Location: Total Fitness, 1951 Northside Drive NW, Atlanta, GA, 30318

This is the ultimate self empowerment course! It is an experiential class. It can push you past all your limits, change your habits, move you toward peace and contentment. It has also been used as an adjunct to other therapies to enhance any healing business.

Four Levels

Includes a Comprehensive Manual

For more information see the Brochure.

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