The Diet debacle...a good name for the multibillion industry that now leads so much of what health and wellness is associated with. I have often been asked why I am so "anti-diet". The best answer I can give is two fold. First, diets limit the accountability of the user. What do I mean? Well, it enables the user to no longer make choices related to their foods, but gives control and accountability to someone else. It is the exact opposite of mindful eating.
Second, in order to succeed in health and wellness, you have to be willing to learn and change habits, notions, ideas and sometimes beliefs. When on a "diet", there is no learning. In general there is only allowing some else to provide you their answers. And oh...how the business industry has capitalized on taking up the responsibility by offering to "fix" all our dietary issues for the sum of...
While I am not a proponet of any "diet" per se, I am a proponet of anything you learn from. So with that being said, programs like Weight Watchers, that helps their clients understand the food portions, food content and still allow the clients to be accountable by choosing their foods even though under Weight Watchers watchful eyes, I can appreciate.
Changing your lifestyle is difficult. I would never say anything to the effect that it is not. What I am saying is choose things that allow you learn, to grow and to understand. Without that, once the diet is over, the weight will come back because you have not learned how to do anything differently than before. It was a temporary fix at best. And the "diet" industry is very well aware of our shortcomings.
Putting our faiths in all these "diets" is not the answer. If it were, obesity most certainly would not be the epidemic it is.
Health & Wellness Articles & Updates from Evolution Total Wellness's, Owner Alicia Kirscheneheiter
Tuesday, July 20, 2010
Thursday, July 15, 2010
Production in the Workplace…The Wellness Way
Recently, there has been a tremendous amount of focus on corporate wellness and its worth. Corporations and business are bottom line folks. While it may be nice to do the “right thing” for employees, it is probably not the driving their health and wellness desire. Results and productivity are what big business is after. What businesses do like are cold hard facts…
• Obesity-related conditions cost employers $12 billion a year due to higher health care utilization and medical claims, lower productivity, increased absenteeism, and higher health and disability insurance premiums, according to a study in the American Journal of Health Promotion.
In other words…more health care costs and less productivity from employees who may not be living healthy and wellness minded lifestlyes. The solution?
Corporations and business don’t like overhaul…generally that costs more money. However, what has been successful with the some companies I have worked with are these few suggestions which are then formalized into a more specific plan.
First: Ask The Employees – Asking the employee’s how best to help them, may be the simplest solution for idea generation. Now, are all the ideas going to be workable, no? “Give me free stuff.” Is always the one that comes up. However, those employees that are serious about creating workplace wellness will generate good, usable ideas.
Second: Lead By Example – Top down, management needs to be engaged, motivated and vocal about health and wellness. We cannot ask of our employees what we ourselves are not willing to do.
Third: Identify Opportunity – The opportunity to be engaged in the place that people spend most of their time may afford some the unique experience to step up. Workplace Wellness Coordinators can be identified and utilized. These can be individuals who in their everyday job may not be management level people, however, this could be an opportunity for them to get involved and be engaged.
Fourth: Make it Positive – Focus on wellness from a corporate perspective is about the dollar. However, enacting positive, energy charged solutions, that engage the employees, allow for employee socialization and show that there is value to employees health and wellbeing past productivity is vital.
While there is much more planning to actually orchestrating a workplace wellness program, the goals are truly always the same. Effective employee utilization of the programs to then decrease employer costs and absenteeism. The side benefits? Unity and loyalty of the employees, increased moral and truly a better reputation of caring for the individual rather than just the “worker”.
• Obesity-related conditions cost employers $12 billion a year due to higher health care utilization and medical claims, lower productivity, increased absenteeism, and higher health and disability insurance premiums, according to a study in the American Journal of Health Promotion.
In other words…more health care costs and less productivity from employees who may not be living healthy and wellness minded lifestlyes. The solution?
Corporations and business don’t like overhaul…generally that costs more money. However, what has been successful with the some companies I have worked with are these few suggestions which are then formalized into a more specific plan.
First: Ask The Employees – Asking the employee’s how best to help them, may be the simplest solution for idea generation. Now, are all the ideas going to be workable, no? “Give me free stuff.” Is always the one that comes up. However, those employees that are serious about creating workplace wellness will generate good, usable ideas.
Second: Lead By Example – Top down, management needs to be engaged, motivated and vocal about health and wellness. We cannot ask of our employees what we ourselves are not willing to do.
Third: Identify Opportunity – The opportunity to be engaged in the place that people spend most of their time may afford some the unique experience to step up. Workplace Wellness Coordinators can be identified and utilized. These can be individuals who in their everyday job may not be management level people, however, this could be an opportunity for them to get involved and be engaged.
Fourth: Make it Positive – Focus on wellness from a corporate perspective is about the dollar. However, enacting positive, energy charged solutions, that engage the employees, allow for employee socialization and show that there is value to employees health and wellbeing past productivity is vital.
While there is much more planning to actually orchestrating a workplace wellness program, the goals are truly always the same. Effective employee utilization of the programs to then decrease employer costs and absenteeism. The side benefits? Unity and loyalty of the employees, increased moral and truly a better reputation of caring for the individual rather than just the “worker”.
Tuesday, July 6, 2010
Metabolism - Rev It Up
Metabolism, in a nice simple definition, means the function of how the body breaks down food and uses it for energy. Sadly, it’s also a process that can be sluggish and unfortunately slows down as we age. The slower the process, the more likely we are to gain weight. Good news…we are not entirely helpless in the battle. There are some great wellness steps everyone can take to rev their metabolism up.
1. Lift it up! My personal favorite – pick up those weights! Increasing muscle and decreasing fat is a huge metabolism mover in the right direction. Muscle is an efficient calorie burning device. As you build nice lean muscle mass, your body will begin to work more efficiently. So build it, keep it and love it!
2. Water Water Everywhere- proper hydration helps flush toxins out of the systems as we burn the fat…so drink it up. Besides…water has no calories. So, as beverages are one of the biggest calorie consumptions in our society, learn to love it!
3. Cope – Stress is a big role player in metabolism and weight gain. Stress forces the body to produce cortisol(think fight or flight) which slows down our metabolism. The more stress…the slower the metabolism. Now I don’t mean to suggest for a second that because of this little article, you will miraculously ditch all of your stressors, but there are the A’s of stress to consider…Adhere, Avoid and Adapt. In other words, with regards to stress we can adhere to it or accept it for what it is, with little or no effort to change it, focus our actions on avoiding it altogether or adapt to knowing there will be stress in life and find ways to not have it negatively affect us.( I vote for Adapt)
4. Sleep It Off - Sleep is an integral part of the bodies needs. It is also an important time for muscle recovery(back to step one). The recommendation is 7-8 hours per night to maximize the benefits.
I am all about incorporating small simple steps to equal great lifelong changes. Start with one of the suggestions above and master it. Once you begin to see and feel the difference in yourself and in your body…move onto the next. You will be well on your way to one efficient metabolism!
Be well!
1. Lift it up! My personal favorite – pick up those weights! Increasing muscle and decreasing fat is a huge metabolism mover in the right direction. Muscle is an efficient calorie burning device. As you build nice lean muscle mass, your body will begin to work more efficiently. So build it, keep it and love it!
2. Water Water Everywhere- proper hydration helps flush toxins out of the systems as we burn the fat…so drink it up. Besides…water has no calories. So, as beverages are one of the biggest calorie consumptions in our society, learn to love it!
3. Cope – Stress is a big role player in metabolism and weight gain. Stress forces the body to produce cortisol(think fight or flight) which slows down our metabolism. The more stress…the slower the metabolism. Now I don’t mean to suggest for a second that because of this little article, you will miraculously ditch all of your stressors, but there are the A’s of stress to consider…Adhere, Avoid and Adapt. In other words, with regards to stress we can adhere to it or accept it for what it is, with little or no effort to change it, focus our actions on avoiding it altogether or adapt to knowing there will be stress in life and find ways to not have it negatively affect us.( I vote for Adapt)
4. Sleep It Off - Sleep is an integral part of the bodies needs. It is also an important time for muscle recovery(back to step one). The recommendation is 7-8 hours per night to maximize the benefits.
I am all about incorporating small simple steps to equal great lifelong changes. Start with one of the suggestions above and master it. Once you begin to see and feel the difference in yourself and in your body…move onto the next. You will be well on your way to one efficient metabolism!
Be well!
Monday, July 5, 2010
What Does It Mean To Achieve Wellness(are you ready for it?)
I've said it before and I'll say it again -- achieving total wellness means you've found peace for the body, peace for the mind and, ultimately, peace for the spirit.
Want something more concrete?
My favorite definition of wellness comes from Charles B. Corbin of Arizona State University. Corbin once said, "Wellness is a multi-dimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being."
So achieving wellness is really achieving health, but I also maintain that achieving wellness is the turning point from which fitness evolves from a chore to a recognized part of life that we welcome and enjoy!
From that point on, your body begins to become healthy and you gain energy and perspective. You also reduce stress and anxiety, and feel more confident and calm. Now you begin to see the mind connection. Less stress and anxiety equals more happiness and inner peace, so now you see the spirit connection.Think of it as an unbroken circle. When one part is not aligned the others fall out of whack.
Truth be told, fitness of the body is not the be all and end all. I know that hearing this from a fitness professional sounds somewhat odd. But what I mean is that the act of becoming fit is merely the portal.
Once we begin to recognize that this really works and you start to feel better you want it even more. In fact, you begin to crave it. What I have found is that it's because of those intense feelings that we are more open to exploring other areas of wellness like meditation and yoga or experiencing different fitness avenues like a new class or maybe even a fitness vacation.
There is a lifestyle shift, for sure.
Be warned though: Wellness is not a destination. There is no end point. Once you begin seeking out ways to be well -- whether it starts with healthy eating choices, exploring fitness options, or employing a professional fitness or wellness coach -- it will only be the first step to what hopefully will become a lifestyle of healthy exploration and happy longevity!
Until next time, be well... totally!
Alicia
Want something more concrete?
My favorite definition of wellness comes from Charles B. Corbin of Arizona State University. Corbin once said, "Wellness is a multi-dimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being."
So achieving wellness is really achieving health, but I also maintain that achieving wellness is the turning point from which fitness evolves from a chore to a recognized part of life that we welcome and enjoy!
From that point on, your body begins to become healthy and you gain energy and perspective. You also reduce stress and anxiety, and feel more confident and calm. Now you begin to see the mind connection. Less stress and anxiety equals more happiness and inner peace, so now you see the spirit connection.Think of it as an unbroken circle. When one part is not aligned the others fall out of whack.
Truth be told, fitness of the body is not the be all and end all. I know that hearing this from a fitness professional sounds somewhat odd. But what I mean is that the act of becoming fit is merely the portal.
Once we begin to recognize that this really works and you start to feel better you want it even more. In fact, you begin to crave it. What I have found is that it's because of those intense feelings that we are more open to exploring other areas of wellness like meditation and yoga or experiencing different fitness avenues like a new class or maybe even a fitness vacation.
There is a lifestyle shift, for sure.
Be warned though: Wellness is not a destination. There is no end point. Once you begin seeking out ways to be well -- whether it starts with healthy eating choices, exploring fitness options, or employing a professional fitness or wellness coach -- it will only be the first step to what hopefully will become a lifestyle of healthy exploration and happy longevity!
Until next time, be well... totally!
Alicia
Fuel for the Machine....Simply
Think of your body as a machine. If you’re going to put the time into the upkeep, meaning getting in the workouts, then make the most of it and fuel your machine properly. In general, most people are not performance athletes, yet most things we hear about how to fuel ourselves for workouts are geared toward athletes. Take fitness water for instance. The average person is not going to exercise for the 2 hour duration it would require to make needing the fitness water necessary. What do you need then? Aaahhhh...good question.
In general, most of our performance needs can be met with a light meal about 2 hours before your exercise routine. If it is a bigger meal(Sunday dinner at Grandma’s) go for 4 hours before trying to work it off! As far as meal suggestions...keep it simple. Fuel comes from carbohydrates, so I am proud to say I am a whole wheat pasta girl. Add some tomatoes, green olives and a little olive oil..fresh, light and simple! Some other favorites, egg whites, avocado & salsa with a whole wheat toast side. To make sure we cover all the bases...add in to every meal veggies and fruits..mixed it up and go with local and seasonal.
As for after the blood, sweat and tears...or a really good circuit workout, there is a lot of evidence that eating carbohydrates and protein within 30 minutes will help your bodies recovery time. There’s a lot of math involved for the actual calculations to determine the exact amounts of carbs and proteins you should have...but truly, in an effort to keep wellness simple shoot for things like bananas, peanut butter, whole wheat crackers or yogurt. Do I hear banana yogurt smoothie with blueberries and mango? I certainly can make it for lunch.
Until next time be well...
In general, most of our performance needs can be met with a light meal about 2 hours before your exercise routine. If it is a bigger meal(Sunday dinner at Grandma’s) go for 4 hours before trying to work it off! As far as meal suggestions...keep it simple. Fuel comes from carbohydrates, so I am proud to say I am a whole wheat pasta girl. Add some tomatoes, green olives and a little olive oil..fresh, light and simple! Some other favorites, egg whites, avocado & salsa with a whole wheat toast side. To make sure we cover all the bases...add in to every meal veggies and fruits..mixed it up and go with local and seasonal.
As for after the blood, sweat and tears...or a really good circuit workout, there is a lot of evidence that eating carbohydrates and protein within 30 minutes will help your bodies recovery time. There’s a lot of math involved for the actual calculations to determine the exact amounts of carbs and proteins you should have...but truly, in an effort to keep wellness simple shoot for things like bananas, peanut butter, whole wheat crackers or yogurt. Do I hear banana yogurt smoothie with blueberries and mango? I certainly can make it for lunch.
Until next time be well...
Finding My Way in the World of Wellness
I evolved into what I call a “whole fitness” professional because of my love of wellness and the connection that my physical state has on my emotional and spiritual being. I came to the realization that we have a substantial amount of control over what happens to our bodies – good and bad – and this control involves more than diet and fitness alone. Not an easy conclusion to draw by any means...and believe me there was plenty of trial and error.
None the less, here I am. Over the years, I have strived to boost my knowledge by becoming an ACE Personal Trainer, ACE Advanced Health & Fitness Professional and an ACE Weight and Lifestyle Consultant. However, more recently(the past 2 or 3 years - time flys!) I have gone back to my pyschology college roots and began to focus on the fitness and wellness coaching aspect of my professional development. My path for becoming a better health professional has always mirrored the developing needs of my clients and not just my own personal wellness interests. With that being said, it is interesting to me that in finding my passion, it has evolved to truly help my clients as well.
That folks is how I began my “whole fitness” approach. Whole fitness is the combination of fitness, diet & attitude. My perspective has evolved out of a necessity to tackle more than just the fitness issues troubling a client. It was the realization that working with only one dimension of my clients was not enough to make the life altering changes they desired and deserved. Discovering this path has been an amazing journey but not for just my clients. My development to help them in the best simplest ways possible, has also brought about tremendous self reflection.
Case in point: I have worked closely with one remarkable client for more than two years now. Initially, she and I focused on fitness because that’s what I had always been trained to do as a personal trainer. We exercised and we calorie counted, but no matter how often we met, my client would come to our sessions filled with excuses and self doubt even though I could see her improvements, she could not. I watched her struggle and her struggle became mine.
I wanted what every wellness professional wants – I wanted my client to succeed. I found her struggle to now be mine. So I asked my client to help me help her. After all, she had all the tools. She was athletic and participated in recreational sports. She knew all the right things, and she usually ate better than I do. But despite these tangible achievements, she did not feel like a success.
My client was sorely in need of an attitude adjustment. She was defeating herself before she ever got really going.
I knew I needed to lead her in a new direction, so we began exploring her relationship with her destructive habits. Our sessions together began to focus less on the physical activities and more on her defining her motivation and acknowledgment of achievements. Months went by and then a funny thing happened. She came to me and told me that a neighbor had seen her out walking and couldn’t believe the physical changes in her. The neighbor was so inspired by my client that she asked to join her on her walks! My client had never viewed herself as an inspiration. Real change was finally at hand.
I believe that if I had only focused on my client’s physical well-being she would have remained unable to achieve her goals. Her attitude, her self efficacy, and her self perception were the things that needed to be addressed as well as her fitness and nutrition needs. All clients need to be treated as a whole. Fitness, diet and attitude are forever intertwined. This is the foundation of what I now call whole fitness.
I am extremely proud to report that my client has just completed her second 5K run and is now considering becoming a personal trainer. I am proud and humbled. What better measure of success as a wellness professional could I ever hope for?
None the less, here I am. Over the years, I have strived to boost my knowledge by becoming an ACE Personal Trainer, ACE Advanced Health & Fitness Professional and an ACE Weight and Lifestyle Consultant. However, more recently(the past 2 or 3 years - time flys!) I have gone back to my pyschology college roots and began to focus on the fitness and wellness coaching aspect of my professional development. My path for becoming a better health professional has always mirrored the developing needs of my clients and not just my own personal wellness interests. With that being said, it is interesting to me that in finding my passion, it has evolved to truly help my clients as well.
That folks is how I began my “whole fitness” approach. Whole fitness is the combination of fitness, diet & attitude. My perspective has evolved out of a necessity to tackle more than just the fitness issues troubling a client. It was the realization that working with only one dimension of my clients was not enough to make the life altering changes they desired and deserved. Discovering this path has been an amazing journey but not for just my clients. My development to help them in the best simplest ways possible, has also brought about tremendous self reflection.
Case in point: I have worked closely with one remarkable client for more than two years now. Initially, she and I focused on fitness because that’s what I had always been trained to do as a personal trainer. We exercised and we calorie counted, but no matter how often we met, my client would come to our sessions filled with excuses and self doubt even though I could see her improvements, she could not. I watched her struggle and her struggle became mine.
I wanted what every wellness professional wants – I wanted my client to succeed. I found her struggle to now be mine. So I asked my client to help me help her. After all, she had all the tools. She was athletic and participated in recreational sports. She knew all the right things, and she usually ate better than I do. But despite these tangible achievements, she did not feel like a success.
My client was sorely in need of an attitude adjustment. She was defeating herself before she ever got really going.
I knew I needed to lead her in a new direction, so we began exploring her relationship with her destructive habits. Our sessions together began to focus less on the physical activities and more on her defining her motivation and acknowledgment of achievements. Months went by and then a funny thing happened. She came to me and told me that a neighbor had seen her out walking and couldn’t believe the physical changes in her. The neighbor was so inspired by my client that she asked to join her on her walks! My client had never viewed herself as an inspiration. Real change was finally at hand.
I believe that if I had only focused on my client’s physical well-being she would have remained unable to achieve her goals. Her attitude, her self efficacy, and her self perception were the things that needed to be addressed as well as her fitness and nutrition needs. All clients need to be treated as a whole. Fitness, diet and attitude are forever intertwined. This is the foundation of what I now call whole fitness.
I am extremely proud to report that my client has just completed her second 5K run and is now considering becoming a personal trainer. I am proud and humbled. What better measure of success as a wellness professional could I ever hope for?
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