July 2008 Newsletter

An Inspirational Quote

"You are here to enable the divine purpose of the universe to unfold. That is how important you are!"

Eckhart Tolle, The Power of Now

The Politics of Women and Their Weight
by Catherine Carrigan, catherine@totalfitness.net

OK, let's have a frank discussion. Specifically, I would like to talk with my sisters around the world.

The fitness and nutrition industries are partially based on women's global dissatisfaction with appearances. Among the women who work with me as clients, I can't name a single one who is 100 percent satisfied with her looks.

Over the years, I have also seen a steady flow of teenagers and young women who think they are fat and because they think they are fat they are doing something that may actually damage their metabolisms and make them fat in the long run - even if it takes 20 to 30 years to get that way. This would include over exercising, becoming a vegetarian or vegan, skipping meals, joining boot camps, raw food diets, an endless parade of various low calorie diets, fasting, cleansing, and yes, hiring someone like me.

Only if you hire me, I will tell you the truth about what actually works in health and fitness. As any of my clients will tell you, I am nice but blunt.

Over the years, I have developed some opinions about the state of women and their body images.

1. Women could rule the world if we weren't so obsessed, distraught and neurotic about the way we look. Think of the amount of time you personally spend in any given day, week or month on this subject, and what you say to yourself every time you pass a mirror and you can begin to reflect on what I am talking about. This doesn't mean the solution is to start stuffing ourselves or tear up our gym memberships. It means at a certain point - hopefully before all your opportunities pass you by - you will realize that you are good enough to be great at what you do regardless of your dress size, the number on the scale, your jean size, bra size or the number of lines on your face.
2. If you allow anyone else to be in charge of deciding when you are good enough - by any outside measure - you have instantly given your power away and you don't deserve to be in a position of authority because you have yet to comprehend the true source of where power comes from. It is OK with me if you reread that sentence multiple times. It is important to me that you begin to think deeply about what I am saying.
3. The root of much depression, anxiety and other mental illness amongst women is not eating enough food to run our brain chemistry. Forget for a moment even getting depressed looking at fashion magazines where all the photos have been digitally altered. As I have said many times, if you take in less than 1,800 calories per day, you immediately deplete your brain chemistry. I wish every psychiatrist began their sessions with women clients by asking what and how often they have been eating.
4. You are never going to look the way you think you want to look unless and until you get really healthy. If you study body fat, you will discover that people hold body fat in certain places based on specific hormonal imbalances. See our newsletter of July 2005. So no amount of Pilates classes will flatten your abs if you are highly stressed or insulin resistant. Insane efforts to lose weight seemingly instantly make everything worse because these stupid activities deplete your hormones. Your assignment from me - should you choose to accept it - is to focus on becoming as healthy as possible, way down to the cellular level, because in the long run you can only look as good on the outside as you are healthy on the inside. Thinking this way - making choices based on what will actually make you healthier today, tomorrow and for the rest of your life - will change your way of eating, exercising, resting and breathing - quite permanently.
5. Be very, very careful about the role models and mentors you choose. Sorry to say, but many women in the fitness and nutrition industries are here because they haven't sorted themselves out. I recently told one top level exercise instructor that nothing would cure her depression until she started eating more than 900 calories a day. Another client who has severe osteoporosis in her early 30s was advised to take a break from teaching for 30 days so she could begin to face her severe exercise bulimia. These two and many others I have advised over the years all look like many others are killing themselves to emulate. Think deeper and find women like me, Nina Lynn and Paula Owens. I invited these amazing women to be part of Total Fitness because they walk their talk. They have a healthy relationship with food and a healthy relationship with exercise and all three of us are very consistent. I wish we weren't so rare.
6. The time to start loving your body is now, not when you reach some mythical number/size/shape etc. When you love your body now, in whatever shape it is in, more than likely you are going to start treating it kindly. You are going to find a way to move around that brings you joy. Maybe it's yoga, qi gong, weight training, tango dancing, bike riding, hiking in the woods. There is something there for you that will raise your personal vibration while enhancing your overall health. You're going to feed your body right, give it a treat or two in measured doses, reward it, dress it up nicely and have fun playing with it. You can do this now. If you are really smart, you will realize that getting to this space between your ears is going to be what gets you to the outer appearance that you think you want.
7. Don't kid yourself by telling yourself that you are so spiritual your body doesn't matter. This is called denial. It's also mind-body-soul disconnect, which is a huge source of unhappiness. You radiate whatever level of consciousness you are currently feeling. And your body is the key to all this because you hold your emotions in your body. That is scientifically proven by none other than a great woman scientist, Candace Pert. One of the best things I ever heard her say many years ago was, "If you want to know what's going on in your subconscious mind, just look down at your body."
8. My mentor in healing, Sue Maes, says that the root of many women's body obsession starts in their late teens and continues into their early 20s when the competition for mates is most fierce. Sue believes it's an evolutionary biological phase we all go through. But developmentally, she says, many women never get out of this stage and at age 65 are still miserable and trying to compete with each other based on their looks. Ask yourself whether you still need to compete on your looks. Or do you need to compete at all? Why not just find your own style and adore expressing your uniqueness?
9. Your body believes every word you say. This is a crucial fact. If you say or even think to yourself, "I am fat, I can't lose weight," or "I hate my giggly thighs," guess what results you are going to experience? Failing to deal successfully with your emotions about your body will result in failure in even the most carefully planned exercise or nutrition plan. I have women clients who tell me, "I have read every weight loss book on your shelf," but the body they are wearing clearly shows there is a difference between knowing about a subject and actually mastering it. If you have trouble saying to yourself, "I am beautiful now," then begin with gratitude. "I am grateful for my body, I am grateful for every organ in my body, I am grateful for the gift of movement." If you rebel against this very thought, I recommend you visit the Special Olympics.
10. I believe that this issue - learning to love our bodies unconditionally - may be the most challenging issue many women ever face. There are so many layers to this, and it can get right down to whether or not we are willing to accept the challenge of being fully alive on this planet. I have had many passionate discussions on this subject recently. The last such one, with three other women, ended in one saying. "But you don't understand. I just don't like it when my arm flab jiggles." Yes, I do understand. But the self-hatred that you radiate out is only hurting you. Dear reader, where ever you are in this spectrum - I am ashamed of my body/I am locked in fear of my body/I hate my body/I accept my body/I am willing to deal with this issues/I understand my body/I love my body - I urge you to find a way to move to the next level.

Here are a few affirmations you can begin to use that may help:

• I LOVE MY BODY NOW.
• AM GOOD ENOUGH.
• I AM EQUAL TO THE POWER SO I AM EQUAL TO THE TASK.
• I AM RADIANTLY HEALTHY.

Radio Shows to help you with this subject:

1. Exercise According To Your Body Type, an interview with Dr. Carolyn Mein, D.C.
2. You Can Have The Body You Want. An interview with Michael Neill, NLP Master
3. How To Fall In Love With Exercise. An interview with Carlos Rosas, co-founder of Nia
4. How To Eat Like A Goddess
5. How To Have A Healthy Relationship with Food and Overcome Eating Disorders. An Interview with Julia Ross

Do You Have A Healthy Metabolism?
by Nina Lynn, nina@totalfitness.net

What determines the state of your metabolism? Metabolism is defined as the sum of all the using-up and building-up reactions that occur in the body. Ideally these are balanced so your body is neither breaking down quicker than it can rebuild, or storing excess energy (fat) faster than it can be used. When your metabolism is out of balance or damaged, you are more susceptible to premature aging and degenerative diseases.

Your hormones, the body's messenger system, regulate your metabolism. The major hormones are adrenaline, cortisol and insulin. These hormones must be in balance to have a healthy metabolism. For instance, when you drastically reduce your caloric intake, the adrenal glands secrete adrenaline, which breaks you down. Stress and over-exercise cause the release of cortisol, also from the adrenal glands, which further breaks the body down. So, you can see how women who don't eat enough, and exercise too much in an effort to lose body fat, damage their metabolisms. If these habits are not corrected they lead to adrenal exhaustion.

Similarly, if one eats mostly carbohydrates and not enough protein or fat, the hormone insulin is released from the pancreas in abundance and the body over builds - most commonly seen as fat around the middle, or an apple shape. Not only does this cause an imbalance of the three major hormones and a damaged metabolism, it also leads to insulin-resistance and diabetes.

According to Dr. Diana Schwarzbein, there are four "metabolic types" that everyone fits into.

1. Insulin-sensitive with healthy adrenal glands-----this is a healthy metabolism, but few people fit this description.
2. Insulin-resistant with healthy adrenal glands-----the result of yo-yo dieting and over consumption of carbohydrates.
3. Insulin-sensitive with burned-out adrenal glands----these people may eat well, but simply do too much or are overly stressed.
4. Insulin-resistant with burned-out adrenal glands----MANY people fall into this category, they do not eat well AND they do too much or/and are overly stressed.

Dr. Schwarzbein reports that 25 to 30 percent of people under the age of 35 and 75 percent of people over the age of 35 have damaged metabolisms! If you have trouble losing weight, the key may be healing your metabolism. Catherine Carrigan and I are both certified Schwarzbein practitioners, and Paula Owens has been trained in Biosignature Modulation, which balances hormones naturally.

Which "metabolic type" are you? You may know immediately, but if not, here are more clues. If you have a healthy metabolism, insulin-sensitive with healthy adrenal glands, you are most likely at your desired weight, have energy to spare, eat a healthy balance of protein, fat and carbohydrates, get plenty of rest, sleep well (8-9 hours a night), don't smoke, drink or consume caffeine, exercise regularly and are a contented positive person. If that is describes you, then you're one of the lucky few.

If you are insulin-resistant you may experience the following symptoms: weight gain, (especially around the midsection), constipation, depression, irritability, water retention, high triglycerides, hypertension, and eventually type ll diabetes. DO NOT ignore these symptoms. Insulin resistance is a condition that has been shown to lead directly to degenerative diseases such as coronary artery disease and heart attacks.

The following conditions are associated with burned-out adrenal glands: addiction to white sugar, caffeine, nicotine, diet pills or alcohol, over-exercising, always being tired, having a "fuzzy" brain, inability to handle stress, a weakened immune system, weight gain around the middle, reduced thyroid function, hair loss, thinning skin, loss of muscle, decrease in concentration and memory and even low serotonin levels and depression. These symptoms also lead to degenerative diseases such as hypertension, stroke, osteoporosis, high cholesterol and heart attacks.

Unfortunately, the vast majority of people have damaged metabolisms from years of dieting, eating processed foods, consuming too much sugar, alcohol or caffeine, under or over-exercising, not dealing effectively with stress, pushing themselves too hard, and not getting enough sleep or rest. Furthermore, with so many people taking prescription medications, their already stressed systems are thrown even more out of balance.

The good news is that your metabolism can be healed through a program of proper nutrition, stress management, appropriate exercise, reducing your toxic load and balancing your hormones. These are all areas we address with our clients here at Total Fitness. Because we include emotional balancing, our clients are better able to adhere to their programs and reach their goals with fewer obstacles.

You can literally slow down the accelerated aging process that a damaged metabolism creates. We develop a program for you that is clearly mapped out and designed to fit your specific needs. Total fitness practitioners have coached many people back to health and balance without the use of medications. Help is available and within your control. Lead a healthier, more fulfilling life starting today.

Radio Shows To Help You With This Subject:

1. Overcoming Weight Loss Resistance. An Interview with J.J. Virgin
2. The Schwarzbein Principle. An interview with Diana Schwarzbein M.D.
3. How To Fight Fat After Age 40. An interview with Pamela Peeke M.D.
4. Avoiding and Recovering From AdrenalFatigue. An interview with James Wilson Ph.D, N.D., D.C.
5. The Link Between Sleep And Your Hormone Balance. An interview with T.S. Wiley

Client Testimonial: Maria Huntsman, Fitness and Nutrition Coach
by Catherine Carrigan, catherine@totalfitness.net

It's always an honor for me to coach other fitness and nutrition experts. Such is the case with my work with Maria Huntsman of Navarre, Florida, who has studied extensively with both Paul Chek and Charles Poliquin and who is working to earn her master's degree in nutrition from Clayton College.

One thing Maria's case demonstrates is the simple power of coaching. No matter what our level of expertise, we can all become even better by working one-on-one with a mentor. My coach is Sue Maes of London, Ontario, Canada, and I have coached other coaches around the world in the fields of fitness, nutrition and natural healing.

Maria and I worked primarily by phone but I met her in person when she recently travelled to Atlanta. Here's what she had to say about her experience:

1. I have more trust and confidence in my intuition and in myself.
2. I no longer allow other people's foul moods to affect me.
3. I believe in myself and in my work.
4. I cope better with my personal reality.
5. I stay present and do not allow worry or fear over the future consume me.
6. I do not focus on the past.
7. I sleep soundly throughoutt the night where before I would wake up in the middle of the night with panic attacks or sweating with my heart racing from anxiety ridden thoughts about the future, my personal relationships and responsibilities.
8. I find myself proud of my work and what I have to offer others where before I was shy about it and wanted to hide it. Strange but true.
9. I am better at asserting my worth and as a result my marketing efforts are far more effective.
10. Growth as a person.
11. I have learned what feeds my spirit.
12. Improved financial potential. As I continue to clear away old negative patterns I notice my clientele increasing.

"My ability to handle a very difficult personal life has very much improved, " Maria concluded. "I find it easier to accept my circumstances and find comfort in knowing that as I learn to overcome more and more of my emotional blocks all areas of my life will improve. In a way it's very exciting to know I have so much potential that has not even been tapped into yet. "

Total Fitness Supports the Atlanta Pet Rescue and Adoption Center
by Catherine Carrigan, catherine@totalfitness.net

Total Fitness is a proud supporter of the Atlanta Pet Rescue Center, www.atlantapetrescue.org.

As layoffs and foreclosures have increased, shelters in Georgia and around the country are reporting a sharp increase in the number of abandoned pets. The situation is particularly acute in the state of Georgia, which ranked sixth in the nation in foreclosures in the month of May, according to The New York Times.

According to Betsey Blimline, director of marketing and development, "Atlanta Pet Rescue has experienced a dramatic increase in the number of surrender requests via phone and email. We are lucky to have enough volunteers that so far we have been able to handle the increase in demand, but our shelter is limited in space. Therefore we have to turn away about 50% more pets than we did before the economic downturn."

Here are five ways you can help:

1. Volunteer. Our very own James Williams volunteers at the Atlanta Pet Rescue every week. Betsey says, "James Williams has been such an amazing asset to our organization. As a relative newcomer (a lot of our volunteers have been with us for 6-8 years!) he has really made an impact. James is a computer whiz and has tackled the technical projects that no one else was able to do, one in particular that has really made a difference in our workload. Not only did he agree to help us with this project, he has actually improved the process! If we could only have about a dozen James'... we would be unstoppable! James is a sharp cookie, and a sweet, kind soul. We just love him!"


2. Join our yoga class. For the month of August, 100 percent of the proceeds from our yoga class will be donated to the APRC. Yoga class will resume on August 12.


3. Purchase a handmade gemstone necklace. I will be selling jewelry to raise money for the APRC and donating 50 percent of the proceeds to support abandoned pets. Please email me at Catherine Carrigan to let me know if there is a specific color or healing gemstone you are interested in and I will make something for you personally.


4. Adopt a pet. Recently, we adopted Belle, a five and a half year old cocker spaniel who was abandoned when her former owner entered a nursing home. Originally, we were Belle's guardian angels, but she is so cute we decided to make room for her. To find out more about how you can adopt a new member of your spiritual family, please visit: http://www.atlantapetrescue.org/www_ver2/howadopt.htm.


5. Make a donation. You can help feed and provide medical care for a homeless pet at the shelter by contacting Betsey at fundraiser@atlantapetrescue.org. Discover how good you can feel by becoming a sponsor or the guardian angel for an animal who needs special care. Total Fitness is the guardian angel for Ginger, a cute redhead who you can visit at this link: http://www.atlantapetrescue.org/www_ver2/donations.htm.

And we are helping to raise the money to save Jolie's eye - you can see her photo at this link: http://www.atlantapetrescue.org/www_ver2/pet_pages/toy/toy.htm.

Webstore Special

This month's webstore special is $10 off a blood pressure cuff. Put the cuff into the shopping cart for $39.95 and use the coupon code BP when you check out to get the $10 discount. Your price is just $29.95 + shipping.

We use the blood pressure cuff for teaching our clients how to flatten their lower abdominal area and strengthen the transverse abdominis. You can set up an appointment with your Total Fitness practitioner to find out how.

Join Total Fitness To Raise Awareness of Food Allergies
by Catherine Carrigan, catherine@totalfitness.net

One of the most important things we do with our nutrition programs here at Total Fitness is to help our clients identify their individual food allergies and sensitivities. We use both kinesiology and lab testing.

You can find out more about the top four food allergies by downloading the following FREE file on our website. Please select: http://totalfitness.net/nutrition recipes.htm.

In October, we will be walking to raise awareness of this problem with my sister-in-law, Christy Espy, who has been working hard to keep my four-year-old nephew Grant healthy despite multiple severe food allergies.

Christy shares: "Grant was diagnosed at 13 months as allergic to a number of foods including eggs, peanuts and tree nuts.

"Keeping him safe at home, school and everywhere he goes is a challenge. FAAN has helped us so much; please consider upporting them by joining the walk or making a donation. We're also so grateful to Catherine for working with and treating Grant to help keep him safe!"

You can join us for the fifth annual Food Allergy & Anaphylaxis Network (FAAN) Walk for Food Allergy: Moving Toward A Cure!

Walks will be held in many major cities. Here in Atlanta, the details are:

• When: Saturday, October 18, 2008
• Where: Brookrun Park, 4770 N. Peachtree Rd., Dunwoody, GA 30338
• Time: Check-in begins at 9:00 a.m.; Walk begins at 10:00 a.m.
• Distance: 2 miles
• Sign up here:

More than 12 million Americans have food allergies, and 3 million of them are children.

Each year, the walk events, and the funds raised from them, make it possible to advance FAAN's mission of education, advocacy, research, and awareness.

Become part of the effort to find a cure for food allergies. Join thousands of walkers for a day of fun benefiting a great cause. With every step, we continue Moving Toward A Cure!

Please visit http://www.foodallergywalk.org to sign up for the walk, make a donation or for more information.

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

James Williams james@totalfitness.net

In Los Angeles

Nina Lynn nina@totalfitness.net

In Phoenix

Paula Owen paula@totalfitness.net

You can also visit us on the web at www.totalfitness.net