Demystifying Change and Creating R.A 3 .D.ical Transformation

1. Demystifying Change and Creating R.A3.D.ical Transformation By Chrissy Zmijewski, MSW ww.GoddessAthlete.com

2. About Chrissy • Master of Social Work & B.A. in Psychology, Washington University in St. Louis; concentration on mental health and eating disorders • Conducted research and published my study linking eating disorders and exercise addiction • Subject Matter Expert (SME) and curriculum designer for Bryan University Associates in Advanced Personal Training and Exercise Science and Bachelors in Professional Fitness Training and Exercise Science • NASM CPT and PES; ISSA SFN; Power Plate Level 1; Yoga Alliance RYT-500 Hour • Author of “The R.A2.D. Triad” and contributing editor for several magazines • Led training seminars for personal trainers & group exercise instructors at Canyon Ranch, 24 Hour Fitness, California Family Fitness, & Wellbridge Spa • Keynote speaker and presenter at the 2010 and 2011 Pro Series Natural Bodybuilding Training Camp • International fitness, nutrition, and lifestyle coach for the last 16 years • IFPA and WNBF Professional Figure Competitor and Bodybuilder since 2008 • 2012 IFPA Figure World Champion

3. Objectives: • Understand the mind-body connection • Understand the role of subconscious programming & learn ways to change that programming • Identify R.A3.D. techniques that affect the mind-body connection • Prioritize client needs & implementation of these techniques

4. Change vs. Transformation Change Transformation Inside-out approach No monitoring required Thoughts, feelings, & behaviors never occur • Outside-in approach • Requires constant monitoring • Requires controlling thoughts, feelings, & behaviors

5. Two Foundational Principles for Transformation

6. The Mind Influences the Body • Sexual Arousal • Placebo/Nocebo Effect • Thinking about someone you love vs. someone you hate

7. The Body Influences the Mind • “Runner’s high” • Gut-Brain-Body Connection - Diet & dementia - Gut health affects mind and body - Microbes affect cravings and mood

8. Gut-Brain-Body Connection • If the gut is happy, the brain will be happy and more easily go into a parasympathetic state • GI stress can exacerbate anxiety & depression through neural feedback • Bad bacteria, yeast, mold, & parasites cause a release of inflammatory cytokines • Dysbiosis can lead to IBS, chronic fatigue, obesity, acne, cancer, and autoimmune conditions

9. Gut Bacteria & Unhealthy Eating Credit: University of California, San Francisco (UCSF). Retrieved from www.sciencedaily.com/releases/2014/08/140815192240.htm

10. Causes of Dysbiosis • Antibiotics and drugs (illicit and OTC) • Alcohol • Toxins • Diet (food allergens, sugar, grains) • Stress (psychological and physical)

11. Two Foundational Principles for Transformation

12. Repetition Break it down Reassurance Celebrate success

13. Feedback Loop

14. Subconscious vs. Conscious Mind Subconscious Mind Conscious Mind <5% of the time your brain is operating from here Can only function well when in the Parasympathetic Nervous System Respond, reflect, choose Processes 40 environmental stimuli/sec • 95+% of the time your brain is operating from here • Automatic programming • Takes over when in the Sympathetic Nervous System • React- survival • Processes 20,000,000 environmental stimuli/sec • Need to reprogram or the past will become the future

15. fMRI Can Predict Your Behavior Keim, B. (2008, April). Brain Scanners Can See Your Decisions Before You Make Them.Retrieved from http://archive.wired.com/science/discoveries/news/2008/04/mind_decision.

16. The Role of Neuroplasticity • The brain’s ability to reorganize itself throughout life due to changes in behavior, environment and neural processes. • This concept changes the belief that, “once X, always X.”

17. Keep in mind… Conscious learning ≠ change

18. Your Subconscious Programming • Look at your body and your life • Why you have it/how you got it/what it is doesn’t matter • Determine what you DO WANT for the future • Follow the path of least resistance; don’t force a change on an old program

19. How do you transform?

20. Transformation Through R.A.3D. Repetition Awareness Awareness Awareness

21. Repetition Break it down Reassurance Celebrate success

22. Rest & Relaxation • Mini-breaks - Awareness/meditation techniques - Massage - Power naps - Hobby (gardening, singing, playing an instrument) - Taking a bath - Playing with a pet - Being in nature • Improving the Quality of Sleep - Food/liquid - Effects of blue light - Bedroom set-up - Evening ritual

23. Activity • Make your sessions fun & encourage laughter • Get outside • Work in groups: pain/fatigue resistance, motivation, touch • Use music

24. Attitude • The mind doesn’t know the difference between imagination and reality. • Use the mind to your advantage: - Affirmations - Vision board - Success/gratitude journal - Laughter - Daily intentions, visualization

25. Awareness • Breath focus • Meditation (seated or walking) • Skill development • Mindful movement

26. Diet: Two Considerations • HOW you eat -Cephalic phase digestive response (CPDR) - Dichotomous listening - Digestive response while watching TV - Role of pleasure/enjoyment • WHAT you eat • Nourish the beneficial microbes • Prebiotics, probiotics, dietary choices

27. FRESH IS BEST!!

28. Nutrition Continuum

29. Nutrition Continuum

30. Nutrition Continuum

31. Nutrition Continuum

32. Dirty Dozen Plus Cucumbers Cherry tomatoes Snap peas- imported Potatoes Hot peppers Kale/collard greens • Apples • Strawberries • Grapes • Celery • Peaches • Spinach • Sweet bell pepper • Nectarines- imported

33. Clean Fifteen Papayas Kiwi Eggplant Grapefruit Cantaloupe Cauliflower Sweet potatoes • Avocados • Sweet corn • Pineapples • Cabbage • Sweet peas- frozen • Onions • Asparagus • Mangoes

34. Sustainable Meat • Free-range • Certified Organic • Local

35. Is your water clean? • Chlorine • Fluoride • Other contaminants • Avoid tap water

36. Anti-Inflammatory Nutrients • Coconut oil (w/o hexane) • Omega 3s • Probiotics

37. Inflammation Prevents Transformation Gluten Refined sugar and sugar substitutes Trans fats Caffeine Dairy

38. Putting it All Together • Test it on yourself • Design a comprehensive intake form - Habits - Rest - Activity - Attitude/Awareness - Diet - Stressors • Find out more through dialogue - Self-talk (positive and negative) - Motivators (intrinsic and extrinsic) - Goals/dreams

39. Putting it All Together • Choose 1 or 2 things to work on, based on: - Greatest impact - Client willingness - Client excitement • Keep the psychology to yourself.

40. Key Points • Mind influences the body and vice versa. • Transformation must include both of these. • Get into the PNS as much as possible. • Decrease inflammation, especially in the gut. • Determine what you WANT. • Use R.A.3D. Techniques to support the transformational process. • Repeat, repeat, repeat.

41. Thank you Nor-Cal Fitness Summit

42. Questions????

43. References • David, M. (2005). The Slow Down Diet: Eating for Energy, Pleasure, and Weight Loss. Rochester, VT: Healing Arts Press. • Deans, E. (2014, April 6). The Gut-Brain Connection, Mental Illness, and Disease: Psychobiotics, immunology, and the theory of all chronic disease. Evolutionary Psychiatry. • Dispenza, J. (2007). Evolve Your Brain: The Science of Changing Your Mind. Deerfield Beach, FL: Health Communications, Inc. • Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. New York, NY: Penguin Books. • EWG's 2014 Shopper's Guide to Pesticides in Produce™. (2014, April). Retrieved from http://www.ewg.org/foodnews/ • Hamilton, D. (2010). How Your Mind Can Heal Your Body. Carlsbad, CA: Hay House Inc.

44. References • Keim, B. (2008, April). Brain Scanners Can See Your Decisions Before You Make Them.Retrieved from http://archive.wired.com/science/discoveries/news/2008/04/mind_decision. • Lipton, B. (2005). The Biology of Belief: Unleashing the Power of Consciousness, Matter, and Molecules. Carlsbad, CA: Hay House Inc. • Maier, S.F. & Watkins, L.R. (August 2012). Consequences of the Inflamed Brain. Dana Alliance. • Olson, J. (2005). The Slight Edge: Secret to a $uccessful Life. Lake Dallas, TX: Monumentum Media. • Perlmutter, D. (2013). Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers. Park Avenue, NY: Hachette Book Group, Inc.

45. References • Rankin, L. (2013). Mind Over Medicine: Scientific Proof that You Can Heal Yourself. Carlsbad, CA: Hay House Inc. • Siegel, D. (2010). Mindsight: The New Science of Personal Transformation. New York, NY: Random House, Inc. • University of California, San Francisco (UCSF). (2014, August 15). Do gut bacteria rule our minds? In an ecosystem within us, microbes evolved to sway food choices. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2014/08/140815192240.htm • Zmijewski, C. (2010). The R.A2.D. Triad: Transform Your Mind and Body. Northglenn, CO: Lulu, Inc. & Goddess Athlete.