Demystifying Change and Creating R.A3.D.ical Transformation

By Chrissy Zmijewski, MSW

ww.GoddessAthlete.com

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

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

Change vs. Transformation

Change• Outside-in approach• Requires constant

monitoring• Requires controlling

thoughts, feelings, & behaviors

Transformation• Inside-out approach• No monitoring required• Thoughts, feelings, &

behaviors never occur

Two Foundational Principles for Transformation

The Mind Influences the Body

• Sexual Arousal

• Placebo/Nocebo Effect

• Thinking about someone you love vs. someone you hate

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

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

Gut Bacteria & Unhealthy Eating

Credit: University of California, San Francisco (UCSF). Retrieved from www.sciencedaily.com/releases/2014/08/140815192240.htm

Causes of Dysbiosis

• Antibiotics and drugs (illicit and OTC)

• Alcohol

• Toxins

• Diet (food allergens, sugar, grains)

• Stress (psychological and physical)

Two Foundational Principles for Transformation

Repetition Break it down

Reassurance Celebrate success

Feedback Loop

Subconscious vs. Conscious Mind

Subconscious Mind• 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

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

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.

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.”

Keep in mind…

Conscious learning ≠ change

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

How do you transform?

Transformation Through R.A.3D. Repetition

Repetition Break it down

Reassurance Celebrate success

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

Activity

• Make your sessions fun & encourage laughter

• Get outside

• Work in groups: pain/fatigue resistance, motivation, touch

• Use music

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

Awareness

• Breath focus

• Meditation (seated orwalking)

• Skill development

• Mindful movement

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

FRESH IS BEST!!

Nutrition ContinuumSensory Overload & Nutritional Deprivation

Sensory & Nutritional Balance

FRUITS AND VEGETABLESCommercially grown Commercially grown &

localCertified Organic Certified Organic &

local

Canned or fried fruit, fruit with added sugar; bottled fruit juice

Dried fruit with additives

Dried or frozen fruit without additives; fruit smoothies with all fresh ingredients; freshly made fruit juice (diluted with water)

Fresh fruit

Vegetables cooked via frying, microwaving or sautéing

Dried vegetables with additives

Lightly steamed or cooked vegetables; freshly juiced vegetables; vegetable stews, dried or frozen vegetables without additives

Fresh vegetables

Nutrition ContinuumSensory Overload & Nutritional Deprivation

Sensory & Nutritional Balance

PROTEINCommercial beef,

chicken, turkey, and eggs raised with

hormones or antibiotics

Commercial beef, chicken, turkey, and eggs raised without

hormones or antibiotics

Organic beef, chicken, turkey, and eggs

Free-range, organic beef, chicken, turkey,

and eggs

Farm-raised fish Wild fish

Fresh meats grilled, fried, or cooked at high

temperatures; deli meats; processed meat

products (Spam, hot dogs, salami, sausage)

Frozen meats seared or boiled at low temperatures

Fresh meats seared or boiled at low temperatures

Nutrition ContinuumSensory Overload & Nutritional Deprivation

Sensory & Nutritional Balance

OILS/NUTSRoasted, salted, or

sweetened nuts (with or without added oil); nut butters with salt, hydrogenated oils, or

sugars

Pasteurized commercial nuts; organic or

commercial nut butters without hydrogenated oils, sugars or salt (sold

on the shelves)

Pasteurized raw organic nuts; raw organic nut butters with no added ingredients (sold in the

refrigerated section)

Raw organic nuts

Commercial oils in clear, plastic containers

Cold-pressed commercial oils in clear

glass bottles

Raw, cold-pressed organic oils in clear

glass bottles

Raw, cold-pressed organic oils in dark

glass bottles

Nutrition ContinuumSensory Overload & Nutritional Deprivation

Sensory & Nutritional Balance

GRAINS AND BEANSAll other grain and

bean products (bread, cereal, crackers, cakes,

chips, pasta, rice, canned and refried

beans, etc.)

Whole grains (oats, brown rice, wild rice);

Sprouted Ezekial bread; slow-cooked dry beans;

sprouted grains or beans

DAIRYAll dairy products

Dirty Dozen Plus

• Apples• Strawberries• Grapes• Celery• Peaches • Spinach• Sweet bell pepper• Nectarines- imported

• Cucumbers• Cherry tomatoes• Snap peas- imported• Potatoes

• Hot peppers• Kale/collard greens

Clean Fifteen

• Avocados• Sweet corn• Pineapples• Cabbage• Sweet peas- frozen• Onions• Asparagus• Mangoes

• Papayas• Kiwi• Eggplant• Grapefruit• Cantaloupe• Cauliflower• Sweet potatoes

Sustainable Meat

• Free-range

• Certified Organic

• Local

Is your water clean?

• Chlorine

• Fluoride

• Other contaminants

• Avoid tap water

Anti-Inflammatory Nutrients

• Coconut oil (w/o hexane)

• Omega 3s

• Probiotics

Inflammation Prevents Transformation

Gluten

Refined sugar and sugar substitutes

Trans fats

Caffeine

Dairy

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

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.

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.

Thank you Nor-Cal Fitness Summit

Questions????

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.

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.

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.