October 2008 Newsletter

An Inspirational Quote

"Your ability to work miracles is predicated entirely on how easily and quickly you can give the collective consciousness the slip. It is your attachment to the collective unconscious, or world belief patterns, that holds you back"

Stuart Wilde

Staying Healthy In Times of Uncertainty
by Catherine Carrigan, catherine@totalfitness.net

Let's face it - the stress level of the clients we see here at Total Fitness and many others across the United States is off the charts. Here in Atlanta, we have faced drought, long lines at the gas pumps followed by high prices (provided you could even find a station that still had petroleum), a tumultuous stock market, stagnating real estate sales, home foreclosures, large numbers of people abandoning their family pets because they can't afford to keep them, tension and dissension among even the closest friends about the fate of the upcoming presidential election, concern about loved ones on long tours of duty in the armed forces, job losses and inflation.

Here are a few suggestions I have to make your life better:

1. Remember who you are. You are not your body. You are not the number on your bathroom scale. You are not your net worth, job title or rank in the company pecking order. You are spirit, first and foremost. Your soul has inestimable value and is strong, blissful and capable of great fortitude.
2. Remember what you value. This is an assignment I give many of my clients who are depressed. Make a list of 100 things you value in life. Although some of these things may indeed have to do with financial security, you will find that many if not most of them have nothing at all to do with money. You may notice your list includes family, friends, good health, peace of mind, excellent energy, fun or spiritual growth. From that list of 100, cull your top 10 values. Then do the inner work of asking yourself if you are really living by your values. You can only be truly happy in life if you are spending the majority of your time and money on what really matters to you. As J.P. Morgan used to warn sentimental souls, "I am not on Wall Street for my health."
3. Remember to connect to your Higher Power on a daily basis. I do the Source Connection daily. You can download the directions for free by following this link: 52. Source Connection Connecting to God Source helps me with my medical intuitive readings and allows me to feel grounded, centered and strong even in the face of adversity. It is part of the preparation that I do for a medical intuitive reading, so that I can be neutral and read situations impartially. Traditional methods of connection include prayer and reading scripture.
4. If there was ever a time to learn to meditate, this is it. Purchase our Loving Kindness Meditation CD on our webstore by following this link: http://totalfitness.net/1ShoppingCatalog/CDs.html. Take retreat from ruminating over your options and bless yourself with serenity. When you are in a state of peace and love, that is what you bring to others, many of whom may need these qualities even more than you do.
5. Shift from focusing on your grievances to living in gratitude. Now is a very good time to examine your relationship with yourself. When times are tough, do you go into Poor Me? Do you become the Interrogator with yourself and question yourself over every possible mistake? Do you become the Intimidator with yourself and beat yourself up? At the end of every day, I write at least one page in my journal of sentences that begin, "I am so grateful and blessed that.." Focusing on what you are actually grateful for allows you to shift to become Lucky Me. When you are grounded in the reality of what matters most, you produce feel-good neurotransmitters that lift you out of depression and allow yourself to see what's happening from a new perspective.
6. Connect to spiritual family and spiritual community. Even if you are far from your mother, father, brothers and sisters, you can connect to like-minded people. My husband and I joined a spiritual group about a year ago. We get together regularly to pray, meditate and talk about the spiritual books we are reading.
7. Contribute to the lives of people around you. Becoming a giver makes you realize how much you have to give, allows the energy of the divine to flow through you and shifts your focus from your personal problems to making the world a better place. I experience this most clearly when I do a Reiki session with a client. Simply by allowing this gift to flow through me I am blessed myself. As you recognize that you are part of a greater whole, you begin to recognize you can't help but receive every time you make a true contribution to the well-being of others. This may help to erase feelings of isolation, loneliness or lack of meaning.
8. Put your stressful energy into motion and defuse it with joyful movement. It's a law of physics that energy can not be created or destroyed. But you can transform it. Find ways to exercise that make you truly happy. In addition to teaching yoga and qi gong and lifting weights, lately I have been walking my dogs a lot. Animals teach us to stay in the present moment. They also know how to live for you - to roll in the grass, chase a friend around the dog park or lie on the cold tile floor at the end of a walk. Putting your energy into motion is the best way to prevent overwhelming feelings of hopelessness from getting the better of you.
9. Join our yoga and qi gong classes. Many people know they need to learn how to handle their stress better, but they don't know how to go about it. Although you can definitely learn from videos or DVDs, when you come to our classes, you benefit from what's called the qi field. Simply stated, this is beneficial healing energy created by large numbers of people practicing all at one time. I have students who walk into my class with a headache and have their pain disappear even before we start practicing.
10. Cultivate wu wei, the concept of effortless action. This is an example I am always giving my clients: If you are watching a master at work, such as Yo-Yo Ma playing the cello, a master doesn't stress or strain. He flows. He is not damaging his adrenal glands, creating mental/emotional turmoil for himself or anyone else or aging his body by doing his job. In fact, the more accomplished a master is, the less he or she appears to be doing. After one session with me, a new client said, "I feel 200 percent calmer than I did last week." It all seemed so easy to her, she had no idea what I had done or how I had done it so quickly. This is an aspect of working that many people never learn. After teaching qi gong for 8 years, I understand the concept of effortless action, which implies a harmony with all that is and going with the grain rather than against it. This boils down to trust - trust in ourselves, trust that our environment will provide what we need, trust in our own internal guidance. Wu wei is also knowing when to act and when not to do anything. Back when I was plagued by adrenal problems, I had a 9 by 11 inch Day-Timer that probably weighed at least 8 pounds packed with never-ending to-do lists. Now I don't keep a to-do list and one of my repeated New Year's resolutions is to maintain a low level of stress. I am able to do so while helping even more people. By learning how to succeed without strain, I have healed my adrenals, gotten rid of excess belly fat, restored my natural energy levels and learned how to become even happier. Many people only know how to succeed by being over focused on one aspect of their lives, making money, and in this way they have forgotten what they were making money for. Be smart enough to figure out how to be happy.

Client Testimonial: Kathy Martin

Before I was referred to Catherine Carrigan at Total Fitness a month and a half ago, I had suffered for 15 years with fibromyalgia symptoms.

Having gone through a complete cleansing and nutrition healing program and being treated by chiropractic for over a year, I still had fatigue, stiff joints, allergy issues, nosebleeds, tight muscles in my entire back, pain to the touch in my legs, muscle spasms and brain related problems such as brain fog, confusion, indecision, fearfulness, memory loss, hopelessness, loss of creativity, loss of spiritual connection, agitation, feeling very alone and feeling like I had no control over my thoughts.

Prior to this 15 year period, I rarely ever saw a doctor or had any medical issues at all. I had always been very healthy, full of energy and creative.

During my illness, I suffered with no relief for the first 4 or 5 years without seeing a doctor. Eventually, I saw several different general medical doctors, an internist, a gastroenterologist, a gynecologist, an allergist, an ear nose throat specialist, a pain specialist, physical therapists and had sessions with my pastor and a psychotherapist. I had many, many medical tests and even had a hysterectomy. All this brought very little, if any, relief and most relief was short-lived. I was told by all that I was very healthy.

In answer to my deep, distraught prayers for at least some mental and spiritual help, I was referred to a spiritual counselor, who then referred me to Catherine Carrigan at Total Fitness.

I had a medical intuitive reading with Catherine who finally confirmed underlying issues that were causing my symptoms - every last one of them.

These underlying causes were each directly related to my personal life and personality and were right on. She connected the physical, emotional and spiritual and was right on every count. This helped me to quit blaming myself for all my problems and I felt like someone finally really understood what I needed.

I have been working with Catherine for a little over a month now and my life has improved so much. I have much more energy and focus for my life and goals. I have a renewed sense of hope and joy back in my life. I had not seen them for a very long time. My pain and stiffness has been reduced by at least 50% and my allergy issues have disappeared, including the nosebleeds. I am able to relax my body and mind and control my thoughts more effectively to keep from getting agitated and angry. I no longer feel like there is a war going on in my head and I feel more like the positive person I used to be. I generally feel loved and safe. My husband says I am more energetic, more fun to be around and less cranky and whiny.

The methods of help I have received from Catherine are numerous, but I will give a few of the key things I use all the time to be healthier and feel better:

• avoiding foods that I am sensitive to
• juicing daily for energy, antioxidant and vitamin boosts, plus it tastes great!
• stretching and exercise, tailored for me, as well as lymphatic system stimulation to reduce pain and stiffness and increase energy
• walking everyday outdoors to keep my body moving and flowing
• drawing upon spiritual energy for an unlimited supply and protecting myself from negative energy
• to stop being so critical of myself and reduce rigidness, to "go with the flow"
• to treat myself well, because I deserve it
• to accept help and quit trying to do it all myself

I so look forward to my appointments with Catherine every week to see what new thing I am going to learn.

If you have lost hope and been to every doctor or taken every treatment you are willing to take, the greatest gift you can give yourself is to call Total Fitness for an appointment. Catherine has been there and she really understands, no matter how weird your symptoms or how bad you think your "head" is.

If you are willing to get better and to have a renewed sense of purpose in your life, she is able. She is a real person who is easy to connect with and trust. There is hope (in the biblical sense of the word hope - a hope that knows it is and will be so) to get your life back and a life that is better and more joyful with less stress and work.

Kathy Martin,
happy client

Does Your Immune System Need A Boost?
by Paula Owens, paula@totalfitness.net

Under constant stress, our immune systems may work less efficiently. If you answer yes to more than 3 of these questions, your immune system is compromised.

Do you get or have:

• Adult acne or rosacea?
• Candida or yeast infections?
• Chronic infections, colds, respiratory problems or allergies?
• Chronic insomnia? Always tired?
• Circulation problems?
• Diabetes or liver disease?
• Drink 2 or more drinks of hard alcohol 4-5x weekly or take recreational drugs on a regular basis?
• Drink tap water or produce sprayed with pesticides?
• Eat meats that are not organic?
• Exposed to heavy metals?
• Immune deficient diseases such as chronic fatigue or fibromyalgia?
• Irritable Bowel Syndrome, diarrhea or constipation?
• Live in an area where there is smog or heavy pesticide use (golf courses, etc.)?
• Peridontal disease?
• Recent surgery, chemo or radiation treatment?
• Smoke or exposed to second-hand smoke?
• Suffer from chronic stress, anxiety, panic attacks or depression?
• Treatment with antibiotics or steroid drugs?

Many factors may be suppressing your immune response:

• Allergens. Since infections often have an allergic "trigger," eliminate all allergens. These include foods, chemicals and/or environmental allergens. The most common food allergens include: dairy, wheat, sugar, corn, peanuts, soy and eggs. Ask your Total Fitness practitioner to help you identify if you have food sensitivities.
• Excessive dieting or low nutrient intake.
• Overeating
• Excessive exercise
• Harmful fats: Trans fats, deep fried foods, almost all snack foods, fast foods, processed foods in a box, etc.
• Having parents who smoke, drink to excess or abuse drugs
• Long term courses of drugs: These include antibiotics, antacids and anti-inflammatory drugs like aspirin, acetaminophen and ibuprofen. These drugs may inhibit white blood cells.
• Low intake of antioxidant and enzyme-rich vegetables and fruits
• Mercury amalgam dental fillings
• Not being breast-fed as a baby
• Sugar and soda. Eliminate both from your diet! Your immune system is suppressed for 8-12 hours after consuming sugar. Sugar destroys the ability of your white blood cells to kill germs.
• Underactive thyroid

Winning Formulas for your Immune System:

• Aloe vera. This plant's active ingredients contain immune-stimulating polysaccharides.
• Biotics ADP: A supplement that discourages growth of microorganisms, viruses and parasites.
• Echinacea: Consider 300 to 600 mg daily of an Echinacea preparation containing 3.5 percent echinacoside.
• Garlic: Fresh, raw garlic provides antifungal, antibacterial, and antiviral effects.
• Glutathione: protects immune cells.
• Goldenseal: Because of its anti-microbial activity, goldenseal has a long history of use for infectious diarrhea, upper respiratory tract infections and vaginal infections. Goldenseal is often recommended in combination with echinacea for the treatment of colds and flu.
• Juicing: Get a free download about the benefits of juicing by clicking on this link: http://www.totalfitness.net/nutrition%20recipes.htm. Click on "Juicing the Total Fitness Way." Many of our clients initially turn up their nose at the thought of juicing, but when their energy level doubles, their skin becomes clear and shining, their digestion improves and they stop running to the doctor for antibiotics, they begin to see the wisdom of juicing.
• Magic Mushrooms: The principal active ingredients in shiitake, reishi and maitake mushrooms are polysaccharides. Polysaccharides are known to improve your body's germ-fighting abilities and build immunity, fight viral infections and cancer.
• Moderate exercise: Don't overdo it! If you have been reading Total Fitness newsletter, you will find that we are big advocates of consistent daily exercise lasting 30 to 60 minutes. But we like weight training, yoga, Tai Chi, qi gong and walking best of all. Ask your Total Fitness practitioner to assess your readiness to engage in higher intensity forms of exercise. You must be healthy, properly fed and well-rested with balanced hormones to benefit and recover properly from more intense exercise. Working out too hard without addressing these other important variables may compromise your immune system.
• Multivitamin-mineral: Use every day as research has shown that it can reduce overall illness, including infection-especially once you're over 60.
• Probiotics: These restore important bacteria in the intestinal tract. Visit our webstore to find out about our Multiprobiotic. http://www.totalfitness.net/1ShoppingCatalog/nutrition_products.html#multiprobiotic
• Protein: Remember that the first 40 grams of protein you eat every day goes to rebuild your immune system. If you are not rebuilding your immune system, you are not rebuilding your muscle tissue or brain chemistry properly. We recommend that you eat at least 40 grams of protein before lunch.
• Relaxation techniques: De-stressing and a positive mental attitude make a big difference in how your body fights disease. Consider deep breathing, walking, yoga, Qi Gong and Tai Chi. Find out about our Loving Kindness Meditation CD available through our webstore: http://totalfitness.net/1ShoppingCatalog/CDs.html
• Sleep: Turn your lights out by 10 p.m. Immune power builds the most during restful sleep. Consider aromatherapy oils like lavender or rosemary to boost your immune system before bedtime. Strive for 10 hours rest every day.
• Sunlight: Nature's natural form of vitamin D stimulates immunity. Consider 30 minutes daily in early morning sunlight.
• Vitamin A: Adults can take 15,000 to 25,000 IU daily. Children can take 5,000 to 10,000 IU daily. (And pregnant women should always check with their doctors first.)
• Vitamin C: Adults should consider 1 gram (1,000 mg) two or three times a day, and children should take a minimum of 20 mg per pound of body weight.
• Vitamin E: Take 400 IU as mixed tocopherols daily for adults, and 50 to 400 IU daily for children.
• Zinc: Adults and teens can take 30 mg of zinc (picolinate or citrate) daily. Children 2 years old and up can take 15 mg daily.
• Wash your hands.

Paula Owens will be appearing on television in Phoenix, Arizona, to talk about her new book on KNXV. For more information, visit abc15.com.

For more information, we invite you to read The Power of 4 by Paula Owens. You can purchase your copy today by visiting: http://totalfitness.net/1ShoppingCatalog/CDs.html

Teach Yourself How To Meditate
by Sue Maes, Sue@totalfitness.net

In these harried times there is an age-old process that allows us to inherently get back to our core and relax at a very deep level. That process is meditation. I know many of you have heard these words before and for some it is hard to imagine getting any benefit out of something ou cannot do. In my private practice I first teach people how to allow the mind to focus on one thing. If you can learn how to do that first it will help you to get into deeper meditation and relaxation.

Take three shoelaces and make a knot at the top. When you have done so, start to clear your mind and focus on one thing-it can be anything - football, horses, your dog, yourself etc. Start to braid the three shoelaces As soon as any other thought comes into your mind, you must stop and undo your braiding and begin again. Continue to do this until you can at least keep only one thought in your mind as you finish braiding the shoelaces. This teaches your mind to focus. It will help.

Next, discover which type of meditation works for you. Silent meditation is when you sit and there is nothing going on and you focus on quieting your mind and allowing the peace to help you calm your external overdrive.

The next is guided meditation. This method is what you use when you play a cd that guides you on a journey to allow you to relax and get into the quiet in your own mind. Catherine has developed a lovely one called Loving Kindness meditation which is available on this web site.

The third method is sound meditation. This is for the person who needs to give their brain something to do. You sit or lie down while making the sound Ohm, Ha, or any other sacred sound. This will help the overactive brain to focus.

Any combination of these techniques is completely acceptable. The purpose is to allow yourself to move out of the anger, frustration and impatience that seems right now to be a universal concern with all the changes that are taking place on our planet-elections, markets readjusting, and universal fear of failure.

Let's join together daily and help to raise our own vibration which in turn globally helps this great planet that we inhabit.

To order a copy of the Loving Kindness Meditation CD or download a version for your ipod, iphone or MP3 player, visit this link: http://totalfitness.net/1ShoppingCatalog/CDs.html

Breathing Techniques To Alleviate Extreme Stress
by Nina Lynn, Nina@totalfitness.net

Stress has become a part of everyday life for most of us, and is subsequently throwing us out of balance and into ill health. Everything from heart disease to flatulence has stress as a component. One of the earmarks of being under stress is the body's shift into the sympathetic "fight or flight" branch of the autonomic nervous system. You can feel this when your heart races, and you feel like you could "jump out of your skin."

Being in this agitated state also disrupts our electrical energy system. Just like a magnet has a positive and negative side, our cells also have a positive and negative charge to them, creating a polarity that must stay in balance for optimal health.

Because we gather positive ions through the right nostril and negative ions through the left nostril, breathing is one way we balance our polarity. When under stress we tend to fall into shallow breathing, or even hold our breath, which can result in reverse polarity.

Common symptoms you may feel when experiencing reverse polarity include headaches, foggy thinking, blurred vision, insomnia, anxiety and depression.

A simple technique of recalibrating your breathing patterns and coming out of fight or flight is called Collarbone Breathing. Here is how it's done, beginning with your RIGHT hand:

1. Place two fingers of your right hand on your RIGHT collarbone, using two fingers of your left hand, tap on a point on your right hand that is between the ring and baby finger knuckles, about 1 inch down toward the wrist. You will tap and breathe in the following pattern:
   • Breathe half way in and hold it for 7 taps
   • Breathe all the way in and hold it for 7 taps
   • Breathe half way out and hold it for 7 taps
   • Breathe all the way out and hold it for 7 taps
   • Breathe normally for 7 taps
2. Place two fingers of your right hand on your LEFT collarbone and repeat breathing and tapping sequence.
3. Place knuckles of your right hand on your RIGHT collarbone and repeat breathing and tapping sequence.
4. Place knuckles of your right hand on your LEFT collarbone and repeat breathing and tapping sequence.

REPEAT ENTIRE PROCEDURE USING FINGERS AND KNUCKLES OF LEFT HAND
REPEAT ENTIRE PROCEDURE USING FINGERS AND KNUCKLES OF LEFT HAND Two fingers of left hand on LEFT collarbone, tapping on left hand.. etc.

This procedure can be used when you are feeling any of the above-mentioned symptoms, or when you are noticeably agitated. I use collarbone breathing with clients when I see their polarity is reversed. Often times a client comes to me in a state of imbalance, but occasionally during our work together, as emotions come up they become "switched" and I can utilize this technique to bring them back to balance. If you know anyone prone to panic attacks this is a great way to ward off an attack before it takes hold. At Total Fitness we have had great success using this technique and others, in getting people out of fight or flight and into a relaxed calm state of being.

Teaching our clients how to lower their stress level is an important part of what we do here at Total Fitness. Ask your Total Fitness practitioner which stress management techniques would work best for you.

Your Chance For A Makeover Weekend
by Catherine Carrigan, catherine@totalfitness.net

This November, you will have not one but two chances to bid on a Makeover Weekend to benefit two of my favorite causes, the Atlanta Pet Rescue and the Atlanta Speech School. The Atlanta Pet Rescue helps to find homes for abandoned pets, while the Atlanta Speech School allows children with special needs - including children who are deaf and children who have learning disabilities - to receive a specialized education.

Spend Saturday and Sunday with Catherine Carrigan. During this time, you will learn to:

• Prepare healthy breakfast, lunch and dinner
• Learn how to prepare healthy menus
• Clean out your pantry
• Shop for the healthiest foods
• Makeover your closet to save only your best-looking outfits
• Do yoga
• Do qi gong
• Meditate
• Lift weights
• Optional: Learn how to use a juicer to improve your skin, detoxify and increase your energy levels
• De-stress, eat healthy, exercise, lose weight and feel FANTASTIC!

Each package is worth at least $1,500. Minimum bids begin at $1,000, and 100 percent of the money goes to benefit either the Atlanta Pet Rescue or the Atlanta Speech School.

If you would like to place a bid, please email Catherine@totalfitness.net. You can even specify which organization you would like your donation to go to. The deadline for the Atlanta Pet Rescue auction is Nov. 13. The Atlanta Speech School will hold their auction Nov. 23. Bid now to support these great causes and win your weekend makeover.

Specials for Total Fitness Newsletter Readers
by Catherine Carrigan, catherine@totalfitness.net

Our client Sally Larsen, creator of www.sallybskinyummies.com has a special for all readers of Total Fitness newsletter!

Get 15 percent off of web orders of Sally's gorgeous organic skin care products. Remember, everything you put on your skin is directly absorbed into your blood stream. Many of our clients have wasted fortunes at department stores in the efforts to have clear complexions. Make an appointment now with your Total Fitness practitioner for us to review your personal care products. Find out which ones are adversely affecting your health and your beauty.

I am nearly 50 years old and my skin has never looked better. I credit juicing, meditation, my daily vitamins and organic skin care.

Many of my clients over the years have included women who ran salons and gave professional facials. They were all shocked to learn that most of the chemically-laden products they were charging huge sums for were making their own skins break out. Sally's products are reasonably priced. Her makeup looks so natural on your face that it looks like you only even more gorgeous.

Remember, you save on shipping if you pick up your Sally B's products at our office - this saves you even more than 15 percent.

To take advantage of Sally's webstore deal, readers need to remember to insert the coupon code TOTALFITNESS when they check out on her webstore.

On the Total Fitness webstore, pick up a copy of The Power of 4 by Paula Owens. Follow this link to find out the secrets of a 50-year-old fitness model: http://totalfitness.net/1ShoppingCatalog/CDs.html#Power_of_4.

Paula's book includes action steps you can take to improve your nutrition, lifestyle, exercise and supplementation - the 4 Powers - under one cover. It encapsulates the comprehensive approach that we take when working with our clients here at Total Fitness.

Upcoming Total Fitness Seminars

These seminars are scheduled for London, Ontario, Canada, with Sue Maes.

Nov. 21-23: Energetic Body For Medical Intuitive Healers. This is a three day hands on course for the graduates of Medical Intuition to enhance your techniques and learn how to become the best of the best. $350 Canadian

Jan. 16-19: Healthy Body Class. One week course that teaches you how to "turn on" the organs in your body allowing the body to move toward better health. It utilizes techniques to improve and reset the out things that are out of balance. $800 Canadian

For more information on how to sign up please visit Sue's website or contact her at sue@totalfitness.net or call 519-471-1174.

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, Phone: 404-350-8581

James Williams james@totalfitness.net , Phone: 404-350-8581

In Los Angeles

Nina Lynn nina@totalfitness.net, Phone: 323-336-7677

In Phoenix

Paula Owen paula@totalfitness.net, Phone: 480-706-1158

In London, Ontario, Canada

Sue Maes sue@totalfitness.net, Phone: 519-471-1174

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