We all wish we had more time to spend with loved ones and more energy to pursue personal goals. Only one thing prevents us from taking more time off, though. It’s not responsibilities, a long task list, or stacks of email - it’s fear. Taking time away from work as a leader takes courage. We fear that we will miss an important opportunity. We fret that we will discover our people can get the job done without us. We think our people won’t respect us if we don’t work harder than they do.
Ironically, by allowing these fears to drive our hard work, we decrease our creativity, energy, and even productivity! Take a different perspective. Opportunities don’t float around where we might miss them; instead we can more easily recognize and take them when we are alert and energized. If we lead well, our people will do the job better without us. That’s ok, isn’t getting the job done well the whole point of leadership? Ultimately, people respect inspiring leaders with a clear vision, not groggy over-worked managers trying to stay in the rat race. Bottom line, to maximize your productivity and personal fulfillment, you need to make time off a priority.
At Cairn Leadership, we believe in the power of outdoor adventure to profoundly help leaders grow. Taking time to go hike, climb, ski, or just explore the world helps you gain new insights, tap into uncharted creativity and most importantly recharge. If we spend all our time strapped to email and ever-increasing tasks, we lose this immense opportunity to live and lead well.
Certified Health Coach
Did you know your body has the capacity of healing itself? Do you want to lose weight and not gain it back? Our divine and complex design is composed of trillions of regenerating cells. Our body is a self-healing organism, that’s what Well-Being is all about! In order for our bodies to renew themselves, regenerate, combat disease, and lose weight for real, the right conditions need to be present.
TOXINS IN OUR WORLD
We live in a very toxic world. We are surrounded by toxins and we are exposed to pollutants in our environment on daily basis. The air we breathe, the water we drink, the food we eat, the cleaning products we use and even the cosmetic products we use contain toxins.
TOXINS AND WEIGHT LOSS
Toxins prevent you from losing weight. Since most of the toxins are fat-soluble, the body stores them in the fat cells. Fat protects the vital organs, so when our toxicity levels increase, we produce more fat as a “Protective Mechanism”. This is the reason for the rebound weight-gain and yo-yo dieting.
If you want long term results and achieve a healthy weight, you have to cleanse your body and nourish it with the proper nutrition simultaneously before losing weight.
CLEANSING YOUR BODY
Cleansers have been around for a long time. There are many different programs out there and it could be confusing and overwhelming. You have to be careful in choosing one for your needs. Make sure is natural and you pick one that does not deplete you from nutrients but instead replenishes you with appropriate nutrition while cleansing.
EAT REAL FOOD VS. PROCESSED FOOD.
Get back to basics and eat more real food. Processed foods that come in containers are full of additives, chemical preservatives, endocrine disruptors, toxic metals, and other substances that are hazardous to your health.
Fruits and vegetables are high in antioxidants and help you combat free radicals and protect your body against disease and premature aging. That is why is recommended to consume nine to thirteen servings a day and to eat color variety, like the rainbow! Each color has its own healing properties when consumed.
Buy local and organic produce that is free of pesticides and chemicals when possible. Support the locavore movement or even grow your own produce by becoming an urban farmer with an aeroponic growing system.
The key is to EAT REAL AND CLEAN FOOD!
ARE YOU READY TO DETOX?
This is the perfect time of the year to start! If you are interested in learning more about cleansing and you would like to start a detox program, contact me. I can help you get started on your journey to health and weight loss.
Head Coach, GYMGUYZ
It’s that time of year again… a new year, a new you. You proudly announce on social media that you’re getting back into shape, again. You scour the internet for fad diets and overgeneralized workout plans, view numerous YouTube videos from self-proclaimed experts or dust off those old VHS tapes/DVDs of Richard Simmons or Billy Blank. You purchase and prep healthy food that a fit coworker or friend said should do the trick. If it works for them then it should work for you, right?
You resolve to lose weight, build muscle or generate more energy by signing up for yet another gym membership. You waste countless hours in traffic, fight for parking and wait patiently for equipment while others take their obligatory gym selfies. Day after day, you reluctantly deal with the loud grunts, pungent smells and constant chatter as the meat market fills up with people resolving to achieve their health and fitness goals. You silently wonder, is this really worth the monthly membership fees?
If that wasn’t enough, you’re constantly exhausted and continue to nurse your back that you injured by performing an incorrect weight bearing movement. You’re bored of doing the same exercises and eventually lose motivation as other priorities compete for your attention. You step on your scale at home, but don’t seem to be making any progress. Disenchanted, you throw in the towel and say, “I’ll do better next year.”
Does this sound familiar? You’re not alone. According to www.statista.com, between 80 and 92 percent of all New Year’s resolutions fail within the first 2 months. Of those that fail, over 45 percent are fitness, diet or health related.
So, why do the 45 percent of those who start off a new year with great intentions continually fail to meet their health and fitness goals? I decided to dig a little deeper to find out why and more importantly, how we can fix this seemingly ubiquitous problem. First, let’s understand the importance and benefits of exercise on the brain and body.
You can search the internet for 5 minutes and find wildly different research on the benefits or dangers of caffeine intake on the body. But, the truth of the matter is, caffeine is generally safe for most people. When used properly it can be an effective productivity booster also.
It is generally accepted that it is ok for an adult to consume 400 milligrams of caffeine per day. That is about the amount in 2 small cups of coffee.
But, that being said, some adults will experience side effects from that much caffeine and should cut back. If you are sensitive to caffeine, you should reduce your intake if you experience sleeplessness, jitters, nervousness, stomach upset or a fast heartbeat.
As a rule of thumb, use caffeine sparingly to make sure it does not interfere with your body’s natural energy levels and your ability to get 7 to 8 hours of sleep per night. But, the bottom line is having a coffee or two can provide a good energy boost and there does not seem to be side effects for most people.
As with caffeine, you can find wildly different research on the benefits or lack thereof of drinking water. But, I can speak from personal experience with hundreds of clients that it can make a very positive difference in helping you fight your food cravings, and keeping you energized throughout the day.
When it comes to food cravings, most people do not realize that they are experiencing mild dehydration and are not actually hungry. If you tend to experience cravings for certain foods at certain times of the day, keep yourself hydrated and watch those cravings slip away.
Also, water will provide you an energy boost during the day. Feeling tired is usually one of the first signs of dehydration and having a glass or two of water will help perk you up. CITE
When it comes to how much water you should be drinking each day, it really depends on your activity level, weight and goals. As a trainer, I suggest to my clients to drink between 2-4 liters each day, so begin there and find what feels right for you.
Vitamin & Sports Drinks
Unfortunately, most vitamin drinks are just huge marketing hype machines. These companies will put words like “immune boosting” or make claims specific to one nutrient and its purported benefits. Unfortunately, most of these claims go well beyond conventional nutritional data. Any vitamin drinks that have purported health benefits written on the bottle, are probably not worth the $4 price tag. While you may not be doing any damage to your health with these drinks, make sure to pay attention to the sugar content- it can be as bad as soda.
Also, you surely have seen commercials’ that show elite pro athletes with eight pack abs guzzling sports drinks before, during and after their workouts, right? So why shouldn’t you drink them, too? Plain and simple, you don’t sweat and move enough. All the excess sugar from these drinks is going to result in body fat storage for you. These drinks are formulations of electrolytes and sugar to replenish the body after a long, strenuous workout or to give you a boost to get a first down with one minute left in the game. They are certainly not formulated to have with your salad at lunch. There is too much sugar in these sports drinks and you will sabotage your health and your workday if you drink them. So stay away from sports drinks, unless you are a competitive athlete, and even then, use them sparingly.
Refined Carbohydrates: A Curious Culprit
If you’re like most people, one of your main desires to start the New Year off right is to lose excess weight from the holidays (and, um, the earlier part of last year too). But this time, keep it off!
Weight loss has little to do with willpower. You need information, more than will power. If you change what you eat you don't have to be overly concerned about how much you eat. By adhering to a diet of low carbohydrate meals with a sufficient amount of absorbable protein, you can eat enough to feel satisfied and still wind up losing fat-without obsessively counting calories or fat grams.
Food can be good or bad. The ratio of protein, carbohydrate, and fat that you eat is an important key to permanent weight loss and optimal health; It is vital to understand the rules that control the powerful biochemical responses generated by food.
Do you know why eating too many refined carbohydrates can make you fat? It’s all about insulin. Insulin is a hormone produced by the pancreas. Insulin’s role in the body is to regulate blood sugar (glucose levels). The more carbohydrates you eat, the more glucose you will produce. Blood sugar levels will rise rapidly when you eat refined carbohydrates. The body produces large amounts of insulin to deal with the excess glucose. That increase in insulin in the blood stream from eating refined carbohydrates or too many calories causes the cells to lose their ability to respond to insulin. This is called insulin insensitivity or insulin resistance.
And there’s more bad news. The body can’t burn all the glucose. And if all of the storage areas are full from storing glucose, insulin will tell the body to “lock" the fat in the fat cell, preventing it to be used as a source of energy.
The higher the blood sugar levels, the more insulin the body produces and the fatter you become. Because the American Diet has become so nutritionally poor, the medical community has come up with a new disease: Metabolic Syndrome, which has now reached epidemic proportions. Perhaps a 30-50% or more of our population is unable to process carbohydrates (sugars and starches) efficiently. In many people genetics can contribute to the problem, but more often than not, people can improve their health with strategic lifestyle changes. If you get sleepy or have a lack of energy during the day, eat too much (or too little), or have any early indications of elevated cholesterol, hypertension, a blood sugar imbalance, or periods of depression- you probably need help to regain back Your Ideal Self ! By moderating carbohydrates- sweets, pasta, starches, snack foods, even some fruits & vegetables- you can increase your fat burning and optimize your energy level. This will enable you to eat much more of what you want!
The good news is that you can do something to take action now before it’s too late. In the U.S. today, we are the most medicated, and, most obese nation. Shedding the unwanted pounds and achieving the body you want is a wonderfully empowering feeling- But it’s also become a matter of health & quality of life! Lifestyle changes are the most effective to restore health and vitality.
Successful Weight Management Requires a Sustainable Diet
Learning Eating Habits Takes Time: Short term diets can't work. There are no short cuts to sustained weight reduction. True, there are tons of fad diets that may cause you to lose weight, but few if any prepare you for the task of maintaining your weight reduction. Some of these diets may actually have some adverse health effects by causing you to lose lean muscle mass in addition to fat. Do your research & educate yourself before choosing a weight-loss program. Long term weight control requires the adoption of long term healthy eating habits.
One program that we’ve used successfully is Ideal Protein
The Ideal Protein Weight Loss Method is a medically designed protocol that results in fat loss while sparing muscle mass. We have seen patients chose it as their “Last Diet”, and lose 20, 50, even 100+ lbs. While afterwards keeping the weight off and making dramatic improvements to their health.
The Ideal Protein Protocol was developed in France over 25 years ago by Dr. Chanh, MD, PhD, who focused his career and research on nutrition with a particular emphasis on the treatment of obesity and obesity related issues. It is an easy 4-phase protocol which helps stabilize the pancreas and blood sugar levels while burning fat and maintaining muscle and other lean tissue. According to Dr. Chanh, “Most of our diets are grossly disproportionate in its share of saturated fats and sugars, such as in breads, cereals, muffins, cakes, pastries, pasta, pizza, rice- These cause the pancreas to produce an overabundance of insulin, which stays in the system and puts the blood sugar level in a negative balance causing weight gain.”
Through Ideal Protein your body will transform its’ ability to digest sugars properly by regulating insulin levels. How? By giving the pancreas a well-deserved break and by limiting simple and complex carbs until the weight loss goal is achieved.
Most patients on average, lose 2-3 lbs. per week, in a natural & healthy way. With over 25 years of clinical experience and many million success stories in Europe, Canada, and the United States, the program enables the following:
For more information about the Ideal Protein Program, call one of our clinicians at Ravive Health & Vitality at (619) 642-0477.
Free consultations are available & educational workshops are also offered monthly.
Ravive is an Integrated Wellness Center, specializing in a variety of holistic health therapies. While specializing in medical weight loss, the clinic also offers expert treatments, including: Massage, Acupuncture, B12 injection therapy, and Laser Body Sculpting. The clinic is committed to making San Diego an even healthier and happier place that it is now.
Many individuals find losing weight easier than keeping the weight off after a diet.
Why? Because short-term solutions don’t last. Successful weight loss involves a permanent lifestyle change.
So, let’s look at the top reasons why diets fail:
Inability to stick to the diet
Statistics show that 40% of the individuals quit within the first seven days, 20% last about a month and 20% last about 3 months. Only 20% stick to a diet for a longer period.
Not feeling good
Strict diets can cause mood swings, headaches, brain fog, physical and mental fatigue.
The lack of calories or the infrequent meals can cause hunger making it very challenging to follow the diet.
Restricting certain foods in addition to hunger will create the need to cheat to be successful and stick to the program.
Most of our eating takes place in a social context, we eat with family, friends, co-workers, etc. Dieters that turn down food are guilted to eat foods that they need to avoid.
Lack of results
Depending on our expectations, we can get frustrated with the amount of weight loss and the length of time is taking to lose weight.
If the diet is too rigid and complicated, most likely we will not stick to it.
Budget or Lifestyle
Our budget dictates the groceries we buy. If we have a busy life, we travel or do not cook at home, it will hinder the diet success.
Lack of variety and food choices will cause us to fail.
Consider making a positive Lifestyle change instead of going on a diet. Most diets will help you lose weight but cause you to lose nutrients and have harmful rebound effects.
There are a couple of steps that will help you achieve your weight goals permanently.
Determine why do you want to lose weight
Do you want to look better? Get healthier? Have a medical condition? or perhaps a combination of all of them? Whatever is your why, own it, know your motivation.
Decide to make small simple changes
Start by taking small steps towards a healthier lifestyle, like adopting healthier food substitutions. Make one simple change every week, this way you will be making positive choices in your nutrition and improving your overall health one step at a time.
Incorporate a support system
Having a friend, family member or a coach to provide support and encouragement will create accountability and will guarantee success in making positive changes.
Behavioral Changes – Behavioral changes are not just dietary, you need to incorporate physical activity into your routine. The best exercise for you is the one that you will do. The best probability of sticking to an exercise routine is by doing what you enjoy, so pick a sport or physical activity that you really like.
As a Dr. Sears Wellness Institute Certified Health-Coach I promote a healthy lifestyle that is build on the four pillars of Health: Lifestyle-How we live; Exercise- How we move; Attitude- How we think and Nutrition-How we eat.
Don’t overcomplicate yourself with short-term solution diets, instead, adopt simple solutions that will guarantee long-term success, make you healthier and happier.
Nothing in this article is to be construed as medical advice, nor is it intended to replace the recommendations of a medical professional.
Certified Health Coach
Building Happy Healthy Lives
The Chamber knows that healthy and happy employees are key to a productive and successful workforce. That's why we've partnered with Kaiser Permanente to bring the Get Fit 30-day Challenge to all San Diegans.
Move Your Body – Skate, dance, run, walk, hop, whatever, just move that glorious body of yours.
Sleep More – Even an extra thirty minutes can go a long way. You don’t want to end up like this guy.
Create a playlist – Music makes everything better. Use Spotify to create a playlist to fit your workout or use on of their many playlists. We’re partial to their Beast Mode playlist.
Now that you’ve got the goods, sign up for our 30-Day Get Fit Challenge starting January 8th.
By Corporate Prana
The results are in. Yoga is not only having a profound affect on people’s lives, but on business, too. Today, more than ever, organizations recognize and openly endorse the positive impact yoga is having in the workplace. Why? Because yoga is a low cost high yield proposition that works. Just like with good health- you reap what you sow- today, tomorrow, everyday, and the same is true for business. Some of the major corporations experiencing greater employee and organizational well-being and success include Forbes, Wall Street brokerage firms, Apple, Google, General Motors, Harpo, Aetna and more.
Why Yoga, why now? Beacuse STRESS is a silent killer and is responsible for over 90% of all doctor visits. In the United States alone, companies are spending hundreds of billions of dollars for employee stress related illnesses. These numbers represent a huge opportunity to create positive change for people and the workplace- building a new paradigm of well-being that is sustainable and profitable. Here are a few blended benefits that address the threat of stress from a company’s perspective:
* Reduced Health Care Claims
* Increased Job Satisfaction
* Lower Attrition Rates
* Increased Creativity
* Greater Sense of Well-being, for Self and Co-Workers
* Increased Performance
Additional Company Benefits
What Can Employees Expect to Feel?
Additional Employee Benefits
Physically Yoga is great for relieving head, neck and back strain especially for employees that spend a lot of time on a desk. It also alleviates the symptoms of carpal tunnel syndrome, restlessness, and high blood pressure. For employees who are vulnerable to injuries caused by making repetitive motions such as lifting and moving objects, Yoga is usually key in relieving the strain on the body.
Other than relieving stress, Yoga significantly improves one’s abilities to concentrate, multi-task and make sound decisions in life and business. Science also shows, those who practice Yoga also tend to have a more positive attitude and outlook in life and therefore pleasant to work with.
Corporate Prana, a San Diego based wellness company, has a simple and affordable approach for all your individual and corporate Yoga needs. With every company being unique and employee demographics changing, adaptibility is key. Our programs are customized to fit the needs of your company and employees.
Furthermore, we offer executive wellness coaching services to individuals and corporate executive teams who wish to incorporate mindfulness, meditation, stress management and emotional intelligence into their career for a more conscious leadership approach.
Other than providing Yoga classes and coaching services, we are able to design wellness spaces that provide the conducive atmosphere for practicing Yoga. Visit Corporate Prana to explore the endless benefits of bringing yoga to your life and organization.
By American Heart Association
Does your worksite offer a wellness program? If so, is your program comprehensive and based on best practices? Whether your company already has a program or you’re just getting started, the American Heart Association’s Workplace Health Solutions can help your program maximize its potential!
The American Heart Association partners with local San Diego companies to help make the most of your wellness program with the nation’s first continuous quality improvement program for workplace health. Workplace Health Solutions is completely free of charge and is being offered to help the American Heart Association improve the health of all San Diegans.
Workplace Health Solutions offers a complete suite of evidence-based tools to help you and your employees get the most out of your workplace health program. The American Heart Association’s continuous quality improvement program will help you assess the comprehensiveness of your programs and supporting workplace environment, consult expert resources on strategies for improvement, implement programs that engage employees and track progress toward ideal heart health and recognize your achievement through awards.
To learn more, visit heart.org/workplacehealth or contact your local American Heart Association office at (858) 410-3821 or firstname.lastname@example.org
Why it Matters