Demystifying Change and Creating R.A 3 .D.ical Transformation By Chrissy Zmijewski, MSW ww.GoddessAthlete.com
Dec 24, 2015
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
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)
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.”
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
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
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
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
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.
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.