American College of Wellness
American College of Wellness
July/August 2009 
Greetings!

I hope this letter finds you enjoying a great summer - reaching your professional goals and challenging yourself to new ones. 
Are you enjoying the warmer weather and getting outdoors more? Most people increase their activities and exercise just by the nature of the change of the seasons. With an increase in activity outdoors, make sure you are increasing your fluid (water) intake. The heat and humidity can increase intensity quickly, making every step you take feel much harder. Exercising early morning or late evening can prevent heat exhaustion. No matter when you chose to exercise, just make sure you are increasing your total exercise time as able. Work on intensity to get the best results.
Obesity Management - Personal Exercise Consults


Are your clients having difficulty getting started with their exercise routines? You meet with them to set goals and they return without reaching them? Let them know that you understand they face many challenges. It may be time for them to schedule frequent one-on-one Exercise Consults were they can discuss and implement a new, specific exercise program with guidance and options to fit their schedule! 
 
These appointments may include:
·        Aerobic Exercise and Exercise Guidelines (HR Training)
·        Strength Training
·        Core Training and Balance
 
Many times we get into a rut just like our clients. We say the same thing over and over and expect different results. It may be time for you to shift your views and move towards an active consult - one where you lead your client through a light workout instead of talking about it on paper. Get up and get moving with them. You can lecture while you and your client walk a track or the hallway. You can motivate while they perform a few wall pushups or light hand weights. No matter how you increase your activity with your clients, it will be a great example of how they can add exercise to most anything!
Hormones
 
Are you aware how certain food choices have an effect on your hormones, blood sugar, and cravings. It is unmistakable that food does affect the way you feel after you eat.  Everyone has a particular food, such as cookies or chocolate, which they will eat to satisfy their cravings or moods.  Many people feel this is purely emotional and do not realize it may be related to their hormones. Are you aware that your hormones affect appetite control?
For example, serotonin is produced when adequate amounts of tryptophan (an amino acid) are absorbed in the brain. However, if you consume a protein-based meal with carbohydrate restriction your absorption of tryptophan is blocked. In order to increase the level of serotonin you need to consume a complex carbohydrate while limiting the intake of simple sugars. It may be time for you to begin reading and researching hormones to assist yourself and others with weight management.
Stand Up 

Studies have published that heart disease, diabetes, and obesity are greatly increased in individuals who are sedentary (or sit down most of the day). Marc Hamilton, PhD of the University of Missouri in Columbia explains that an enzyme called lipase decreases function during sedentary bouts. When lipase function is decreased fat is not absorbed and used by the muscles, but instead it is recirculated in the blood stream and is stored as body fat. Dr. Hamilton suggests performing everything possible while standing to help increase lipase concentration and fat utilization.
Here are a few ways you can change your behaviors to increase lipase and fat utilization in your muscles.

· While your kids are playing outside, lightly walk around the play area.
· Stand while talking on the phone.
· Take frequent breaks at work to stand.
· Walk to a coworker's office instead of calling on the phone.
· Stand up while watching TV or during the commercials.
· Stand while performing resistance training with hand weights.

If you are unable to stand often, try doing leg lifts and marching your feet in place to increase circulation and muscle activity.

Replace the Negative with the Positive

 

Our emotions, perceptions, and behaviors are shaped by our most dominant thoughts. Unfortunately, much of our thoughts or "self-talk" is negative talk. One way to reprogram your self-talk is by repeating positive affirmations until it becomes a habit. Frequent thoughts represent goals, which the subconscious mind strives to actualize. What we most often tell ourselves can become a self-fulfilling prophecy. If you want to explore the power of positive affirmations, follow these guidelines.

1.  Personalize your affirmations with words like "I," "me," and "my." You can't control circumstances or other people, so make your affirmations about what you can control - yourself. Make your affirmations state your own goals, wants, and values - not someone else's.

2.  Affirmations should be in the present tense; if affirmations are in future tense ("I will...") you may note feel urgency to act NOW. If you feel uncomfortable stating affirmations in the present tense ("I am exercising") then state them as a process ("Each day I am becoming healthier.")

3.  Make your affirmations believable and realistic so that you can say them with sincerity. Begin with small, easily achievable goals, and work your way to bigger accomplishments.

4.  State affirmations in the positive. To say "I don't eat fatty foods," only focuses your attention on the behavior you want to avoid. Instead say "I eat nutritious foods."

5.  Make affirmations short and easy to remember. Catchy slogans stay with us longer than essays.

6.  Repeat your positive affirmations often to help positive thinking become a routine.

§    To maintain positive self-talk, fill your mind with uplifting ideas.

§    Recognize your strengths.

§    Let your self-talk be like the soothing, supportive words of a counselor, friend, or mentor. Write them down and read them frequently.

§    Lasting accomplishments come when we change our behaviors as well as our thinking.


Amy Blansit
American College of Wellness