Healthing Living Workshops

& Resources

"Our mission is to work with individuals and communities to make them healthy, happy and Fit 4 Life."

Healthy Living Workshop Schedule:

2008

April: Boosting Your Metabolism: The Secret to Weight Loss (date TBD)

March: Why Diets Don't Work and How To Lose Weight Without Them!

February: How to Create Your Healthy Living Vision

January: Blood Pressure Screenings

2007

December: How to Kick the Sugar Habit!

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Healthy Living Resources:

The 3 P's to Finding Your Ideal Personal Trainer
Did you know that 70% of people who join a gym to lose weight will quit within their first 21 days? But those who commit to a Personal Fitness trainer have a much higher level of success.

Follow this guide to finding the right person:

1. Professionalism: I was at a big chain gym the other day watching a trainer with his client. Several times during the session the trainer would walk away while his client was performing an exercise. What was the trainer doing? Flexing in the mirror! I went over to the client and said "You deserve better."

Here's what you should look for:
- Comprehensive Consultation - This is a 1 hour meeting to discuss your goals, health/lifestyle history, take your body composition measurements, conduct a baseline fitness test, and give you a short test drive of what the training sessions will look like.
- A Realistic Starting Place - There's a natural progression to exercising. A good trainer will take a step by step process to ease you into your fitness program according to your own fitness level.
- Ongoing Assessments - In order to track your progress and know if you are reaching your fitness goals there needs to be ongoing fitness assessments.
- Options - You should have a variety of different fitness programs to choose from - 30 Min., 60 Min., Small Group Trainings, etc.
- Passion and Details - You can tell if a Personal Trainer truly loves what they do. You hear the enthusiasm in their voice and you can see it in their attention to details (clean dress and appearance, punctuality, paperwork, follow-up, remembering your birthday, etc.).
- It's all about you! - The focus should always be on you and nothing else!

2. Personality: Have you ever been on a date and you knew right away you weren't going to hit it off? Well, use that same gut feeling with any trainer you meet for the first time. This is where the word "Personal" in Personal Training comes into play. Make sure this is someone you want to spend 30-60 minutes, 2-4 times a week, for 3-6 months.

Your trainer should have the following traits:
- Good sense of humor - Fun should come first.
- Sensitive to your lifestyle.
- Encouraging not demeaning.
- Motivating not pushy.
- Understanding not forceful.
- Teacher not a preacher.
- Supportive not accusatory.

3. Proof: Did you know you can pay 50 bucks and get a Personal Training Certification in a day? Scary! You have every right to ask a potential trainer what certification(s) they hold, how long they've been training, and how they are continuing their education. The gold standard in Personal Training Certifications are offered by ACSM (American College of Sports Medicine) and NSCA (National Strength and Conditioning Association.

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WHY DIETS DON'T WORK & HOW TO LOSE WEIGHT WITHOUT THEM!

By Bena Goldman, Holistic Health Counselor

Why diets DON'T work:
* You deprive yourself.
* You no longer gain any enjoyment from eating.
* Your metabolism slows because your body thinks you're starving it. This is why you gain more weight when you get off the diet.
* Cravings, binges, and "the last supper" (eating a huge meal before you start your diet), can lead to eating disorders.
* You stop listening and trusting your body.

The Vicious Diet Cycle:
1. You want to lose weight.
2. You start a diet.
3. You have cravings because you're depriving yourself of food.
4. You lose control and binge.
5. You regain the weight plus some more.

The Key to Breaking the Vicious Diet Cycle - Become and Intuitive Eater:
10 How-To Steps
1. JUST SAY NO to diets!

2. Cope with your emotions - Primary vs. Secondary Foods: Primary foods are finding nourishment from relationships, career, friendships, spirituality. Secondary foods are the real foods you eat. You will never find enough fulfillment from Secondary foods if you don't meet your Primary needs. Write in a journal, find a support system, change jobs, seek healthy relationships.

3. Use the 80:20 Rule -Do your best to eat healthy 80% of the time.

4. Use the Hunger Scale. 0 is starving and 10 is Thanksgiving dinner fullness. You should eat only when you are a 2.5 on hunger and stop eating when you are a 7 (no longer hungry but not full).

5. Find an exercise program you enjoy and make it part of your life - At least 30 minutes a day. Go to Emil's Boot Camp!

6. NO Food Police - Don't worry about healthy food at first. Learn to listen to your body. Eat exactly what your body asks for. Over time "bad foods" will become less appealing and your body will ask for more fruits and veggies.

7. Feel Satisfaction - Buy the best quality foods you can find and savor every morsel.

8. Respect your body type - Some people may never become a size 2.

9. Eat breakfast - try different types of breakfast foods like oatmeal, eggs, cereal, bagel, fruit, etc.

10. Find out what works for your body - Some people need more protein, dairy or carbs than others.

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