MOVING FORWARD

Over the last couple of weeks I have been looking at following my Nutrution Certification with something a little more specific like a Fitness and Nutrution certification. After reviewing a few and looking at the requirements, the course load and sent a few e-mail back and forte with administration I decide to put it on the back burner for now. Some of the course allowed 2 years to finish and well I thought a lot of the information maybe repetitive from my certification at the Global College of Medicine. The focus would be different of course, as GCNM is geared to Natural Health and Wellness Education and the Fitness and Nutrition courses are just that, fitness and nutrition.

So I will be mailing out my material for marking tomorrow night and after 10 consequent months of dedicating myself to my studies I almost done. I have re-read my papers, my reports, my assignments and my own personal case studies and am going to take that learning and education to new levels. With my certification and as a graduate I will be able to start my own certified nutritional consultant business, write for health and nutrition publications or maybe even market nutritional and health related products. Maybe even working as a Nutritional Consultant at a weight loss clinic or health club. I am looking forward to all the great possibilities of my new venture.

Here is what I have learned - and what I will be ready to apply soon.

Anatomy & Physiology: Detailed study of how the human body works, with a special focus on the digestive system.

Toxicity and Detoxification: An in-depth study of autointoxication, food and environmental pollutants, Candida albicans and parasites. The importance of detoxification is emphasized and the right tools are recommended for cleansing each part of the body.

Dietary Guidelines and Water: A comprehensive breakdown of nutritional do’s and don’ts. Students will learn about the optimum diet and how to customize special diets for specific conditions. The importance of water is discussed as well as the best type of water to consume.

Pediatric Nutrition: The special dietary needs of children are studied for each stage of their development. The student will be enlightened by the connection between nutritional factors and childhood illnesses and behavior.

Medical Terminology: Learned the meaning of hundreds of medical terms. You’ll be able to use this as a source of quick reference when clients turn to you with medical jargon that is new to you. People today are much more informed about their conditions and forms of treatments, and it helps to be familiar with the medical expressions.

Alternative Healing Methods: Alternative versus Conventional medicine was learned. Learned about different natural therapies that can be utilized, in place of, or in conjunction with allopathic medicine.

Common Ailments Prevention and Treatment: Most common ailments discussed, as well as traditional, nutritional and herbal treatments for each. The three big killers, heart disease, cancer and diabetes was a major foucs.

Weight Loss: Fad diets and why they don’t work will be addressed, as well as other contributing factors, which inhibit weight loss. Learned about the ever-growing obesity problem in today’s culture and what’s behind such a huge increase in our weight. I also learned how to recognize the signs of eating disorders and discover a new sensible look at weight loss.

Physical Fitness: The importance of exercise will be looked at, as well as the best types of activities to engage in and how exercise can prevent many of our modern-day diseases.

Orthomolecular Nutrition: A detailed study of vitamins, minerals, and nutritional supplements.

Business Procedures: Learned how to set up my own practice and how to avoid any legal complications. Learned what I can legally say or do when dealing with your clients.

Nutritional Profiles
Case Studies: Students Complete 5 nutritional analysis and put a programs together.

I am also going to take steps to further my passion for fitness and nutrition. Don't be surprised if a Personal Training Specialist certification will be next.

TRAINING PROGRAM DAYS 3 & 4

Just a follow up to the rest of my strength training program as of week 1.
Keeping in mind, warming up each major body part with a light weight doing 20 reps.

DAY 3: TRICEPS & BICEPS
Tricep Cable Push downs 20, 15, 20 (increase weight as reps decrease)
Standing Bicep Curls 3 sets of 15 reps
Close Grip Bench Press 3 sets of 15 reps
Incline Prone Bicep Curls 3 sets of 12 reps
Dumbbell Overhead Tricep Extensions 3 sets 12-15 reps using 12lb dumbbells
DB Standing Bicep Alternating Curls 2 sets of 10 reps


DAY 4: SHOULDERS & CALVES
Bowflex Shoulder Press 3 sets of 15 reps
Bowflex Lateral Delt Raises 25, 15, 12 (increase weight as reps decrease)
Bowflex Rear Delts - 3 sets of 12 reps
Dumbbell Upright Row 2 sets of 12 reps

Standing Calf Raises 20, 15, 12, 12 (increase weight as reps decrease)
Be sure to use a full range of motion for optimal results.
I actually had to skip the shoulder workout week 1 because they were very sore. I thought about doing light weight but I knew my form would be compromised and I wanted to make sure I had the energy to do a powerful chest and back workout. WHICH I DID :)

I was also given an abdominal program to do 3 times per week
Stability Ball Crunches 3 sets of 20-30 reps
Reverse Crunches 3 sets of 10 reps
I was also challenged to do Stability ball pikes.
Keep in mind that each rep is to be done controlled - 3 seconds down and 2 seconds up. I use to be able to do 300-400 caries crunches and never felt that "burn" that people talk about. Now I know why - I was doing it all wrong!

END OF the 4 WEEK RESULTS FOR TRANSFORMATION CHALLENGE

After 4 weeks of the being part of the Transformation Challenge I am pretty happy with my results and the changes I am slowly making with the help of my trainer. She has given me some great direction and I am ready to follow it to the "T"

I have decided to post my results and measurements that I have did this past Tuesday. Unfortunately I do not have the measurements from the start, but I still have another 8 weeks to track them - so I can still see the progression. My weight has gone down 5lbs and according to my Omron so has my body fat :) But as my trainer suggested this may not be very accurate - so I am taking that information with a grain of salt and relying more on my photos, energy and of course measurements.

So for tracking purposes and motivation. Here they are:
WEIGHT: 104.4lbs (down from 109lbs)
% of Body fat: 14.75% (down from 15.3%)

So here are my measurements- not a big change because it was just this past Tuesday (01-27) that I decided to use this marker, which was 3 days ago
Chest: 32 (the same)
Small of waist: 24 1/4 (down from 24 1/2)
Across the Navel: 25 1/2 (down from 26 3/4 - a WHOLE INCH and 1/4)
Hips/Butt widest part: 34 1/4
Right Thigh: 19 1/4 (down from 19 1/2)
Left Thigh: 19 (down from 19 1/2)

TRAINING PROGRAM DAYS 1 & 2

So I will be working on a 4 day per week strength training program (not on consecutive days) and I am pretty excited. When I first looked at the list of exercises I thought "Really? This does not seem so bad. I can do that in 25-30 minutes". Boy was I wrong!! What I started doing differently was a few exercises but most importantly really concentrating on each and every rep. Resisting the muscles on the way down for 3 seconds and lifting for 2 seconds. I could visual the muscle and each and every little muscle fiber. And my workouts have a different intensity that I never felt before. AND I LIKE IT!!!

So here was Tuesday workout of BACK & CHEST
Warm-up first back and chest exercise with 20 warm-up reps of low weight
Barbell Bent Over Row 3 sets X 15
Incline Bench Press 3 set X 15
Seated Cable Row 15, 12, 12, 15 (increasing weights as reps decreased)
Squat Bar Bench Press 3 sets X 12
Lat Pulldowns 20,15,12 (increasing weights as reps decreased)
Flat Bench Chest Flies 3 sets X 16


DAY 2 was Legs that I did today along with ABS that is prescribed 3 times per week
Warm-up squats with low weight - 20 reps
Squats 15, 12, 10 (increase weight as reps decrease)
DB Step Ups 2 sets X 20
DB Lunges 3 sets X 20
Stability Ball Hamstring Extension 3 sets X 15

Moving right into Abs:
Stability Ball Crunches 3 sets X 25
Reverse Crunches 3 sets X 10
and I threw in 2 sets of 10 on Stability Ball Pikes

So that's it - may not seem challenging but work your mind differently and your body will follow. I did :)

Developing a Healthier Lifestyle

I think developing a healthier lifestyle also requires educating oneself. I know since I got my modules back in mid April of last year I have been better equipped to address my own health concerns and in turn change and develop better habits.

With education, one is better equipped to asses ones lifestyle and recognize signs and symptoms and focus on prevention. A healthy lifestyle is about balance, calculated choices and motivation. Train the body to realize that a healthy lifestyle is a way of living, not a “quick fix”. If you want to transform your eating habits, you need to start “eating to live” not “living to eat”.

I have made a concise to look down at your plate and ask myself, “most of my food alive or dead? Is it nutrient dense or void of nutrients?” This translates to getting a majority of my daily calories from fresh fruits and vegetables, minimally processed whole grains, low-fat dairy, nuts, seeds and lean meats and fish. Clean eating minimizes the presence of preservatives, chemically altered fats, extra sodium and artificial ingredients. In addition to this I pay careful attention to portions. We have adapted the bigger-is-better attitude, without realizing that many prepackaged meals can actually stimulate the appetite. So go for moderation—I do a reality check and give myself one serving, not three. This takes education, discipline and practice.

My own persona five life-saving healthy habits that I practice and preach are: Not smoking, daily exercise, prudent eating, consuming limited amounts of alcohol and marinating a healthy weight. I have learned to do is strength my brain. Sounds strange but I tease and challenge my brain. I play games that rely on logic, word skills and math. I spend maybe 20 minutes a day on this. I make the effort to meditate daily and eat for my brain such as fish oils like wild salmon, nuts and seeds while eliminating trans-fat completely from my diet. Something my family has done is turned off the television and we exercise our brain more with physical exercise especially with our toddler and board games. Learning new skills is also on my list of things to do – from rollerblading to learning new fitness routines to challenge myself and even cooking new dishes for my family.

STARTING FRESH, STARTING SIMPLE AND FINISHING STRONG

I recently asked the guidance of a fellow Spark member to help me on my journey during the last 10 weeks of the Transformation Challenge that I am participating in. She has some great credentials along with a genuine regard for my success and all the people she trains online and in the gym. She an ISSA Certified Fitness Trainer, ISSA Specialist in Performance Nutrition and a NGA Figure Competitor> she is currently also studying to become a ISSA Fitness Therapist. I figured after reading more about her online that this is someone I want on my side.

So we have started with a basic nutrition plan for the moment, to get my body and mind frame into consuming more calories with the write macro nutrients. I am excited and am ready to give this my all.

I also though getting exposed to different techniques and being a part of something like this could only enrich my own knowledge and one day take this to my own clients. I am in the process of finishing of my Nutritional Consultant certification. I want to specialize on more of a Fitness and Nutrition regimen along with getting my own personal training specialist title. This is the field I want to be in - to learn, to grow and enrich the lives of others who want a better life, a more healthier life and one full of possibilities of challenging the body and mind to do things they never though possible. That is where I want to be. In the middle of it all.

So back to Karen. She will be providing me a nutrition plan and strength training plan in the next few days, in hopes of starting first thing Monday morning. So I figured until than I would in co-operate the eating plan now and what for the specifics later. In the meantime I got out my measuring tape and jumped on the scale. Oh yes and used my Omron Body Fat Analyzer. That being said, I think it is giving me a faulty read. But I can use it as a measure of my progress, so I will include it here anyways.

Weight: 104.8 lbs
Omron Boday Fat%: 15.45 %
Small of my Waist: 24 "
Navel (across the belly button): 26 3/4 "
Hips/Butt (widest part if my body): 34 1/2"
Left Thigh: 19 1/4"
Right Thigh: 19 1/4 "

So this is what I am working with. I omitted the upper body measurements because quite frankly I can never seem to measure the same area twice.

Now to see the transformation continue to unfold. I'll be sending my 24 weeks stats and photos in less than 2 weeks and I want to see a visible difference. It is going to happen!!

TEN SPIRITUAL PRACTICES FOR 2009

I find that every New Year – new resolutions are planned and seldom kept. I was thinking about how I lack faith. I lack faith in my abilities as a mom to raise and guide my child; I lack faith in my husband ability to simply pick-up the dry cleaning or feed the cat. I lack faith in others and I was starting to question my ability to believe. I want to believe in the goodness of others especially when I live in such a harsh and inpatient world. I am the caption on Impatience myself, most of my waking hours. And than I thought, maybe I lack spiritual guidance in my life. Maybe I need something more organized like a bible study, a commitment to walk into church every Sunday come rain or shine.

And than I cam across this article by By Lynne Bundesen in Dr. Weil’s Newsletter: Ten Spiritual Practices for 2009


As I read it and re-read it, I realized that I did not need something so concrete after all – I did need a commitment and that commitment was to me. To me; to change negative thoughts into positive outcomes, to reach out to someone who needed me, to not be so fixated on a schedule and to just learn to stop and relax. To let go and surrender to quietness, to modesty and to self change. This is what 2009 is about for me – not the number on the scale or restricting the number of carbohydrates I can consume on a daily basis. Not about my next career move or how I am going to get there.

I hope you enjoy this news letter as much as I did. It made me stop and think, truly think about what is important.

Ten Spiritual Practices for 2009

Spirit is infinite. It is not bound by any age, location, not even by gravity. Spirit lifts up, releases, frees and comforts us collectively and individually. It is often our only refuge and friend. It is a great paradox that the Infinite is found in small steps that can be taken at home, the office and on the road.

Not all of the following are "actions" in the traditional sense; some are subtle shifts of perspective that can ultimately be more powerful than any action we might take:

1. Resolving to bring Spirit nearer and dearer to us is the first step. Motives lead to action.
2. Don't be afraid of good. Good is natural, and though it may not seem as interesting as the convoluted byways of dramatic horror, good is enriching and normal.
3. Make a spiritual text your own. Pick one that speaks to you: The Psalms of the Bible; The Bhagavad-Gita; a poem by the Persian mystic Rumi, or for those who would like an easier start, perhaps the works of Khalil Gibran. Commit to reading ten minutes each and every day. The effect is both immediate and cumulative, and is unique to you alone.
   
4. Watch your thoughts. Listen and discern. We hear so much of our own thought that often the Voice of Spirit is distant and muffled. Listen to good ideas, ideas that benefit you and others, and elevate and nurture those above thoughts that urge revenge and fear. Look for the profitable and hopeful.
   
5. Give up an opinion. Heavily weighted opinions wear us down. Simply surrender one, let it go. You alone know which of your opinions, your prejudices, is a burden to you and the world. Let that one go. And then, another.
   
6. Take a day off. Once a week, take a day for not shopping, not watching television, and not participating in business. A Sabbath day is not a useless, outdated, boring concept but a day for refreshment, for walking, writing letters, arranging flowers, reading, cooking a meal that is better than usual, loving yourself and all the life around you. The world will survive without you and you will be the richer for the day.
   
7. Breathe deeply. Practice breathing. It's free. Dr. Weil has three simple breathing exercises that clear the mind and help to calm stress and create wholeness.
   
8. Adopt a pet. Yes, they can be a nuisance, but they can also add years to your life, provide solace, and give a focus outside the self. Even fish in a tank bring serenity and comfort. If a pet is not possible, bring plants into your home and take an interest in them, how they grow, what they need to thrive.
   
9. Walk. The view from the sidewalk, the park trail, the nature path is not the view from behind the wheel of a car. Look up and out and see what is around you with a 30-minute daily walk, no matter the weather. Remember the aphorism: there is no bad weather, only bad clothes.
   
10. Do something for someone else each day of your life. Count it a poor day when you have not volunteered, gone to a community, or church, or faith meeting, or taken cookies to a neighbor. We find our own spirituality in our connection to others' good. There is always something we can do for another and our motives lead us to action, a spiritual life, and a connection.

By Lynne Bundesen
DrWeil.com News