From more than 15 years in healthcare, I have been able to create a program called “Where the Truth Lies” Optimal Health and Wellness Coaching. This individualized program shows our clients that their thoughts and emotions have been lying to them as it relates to reaching their individualized optimal health and wellness as well as where the truth about their health resides. It is designed to help people individually identify what they truly want and need the most as it relates to their health and wellness and use what they want to create lasting change and results. As your optimal health and wellness coach, you will find that I will repeat back to you what you say the most. I will also ask you questions that are designed to help you reach higher and expand your thinking beyond your current perceptions.
Did you know that you cannot tickle yourself because your brain anticipates the touch? I used to have the most ticklish feet. It was to the point that when I would go for a massage I would not be able to let the therapist come near my feet. I struggled with this for all of my childhood and most of my adult life until I correlated tickling with laughter and joy. Now when I feel ticklish feel happiness and joy and now one of my favorite parts of massage is my feet. While tickling can be uncomfortable for many, as I described it also brings laughter. This is a good example of how a good coach can help someone stimulate different awareness and create more positive perception shifts creating limitless opportunity. As my client I will help you become aware of something new and unanticipated as it relates to your own optimal health and wellness desires.
Over time many of us lose track of what we really need as it relates to being optimally healthy and well simply because we want a quick fix. The problem with this is that no program can fix you unless that program is designed around your specific positive desires and deep emotional needs. Many people end up trying to use will power, some fad weight loss program or new radical diet plan to give them the results they want. Unfortunately, adopting universal programs that we are not deeply and emotionally connected to only further separates us from what we know we need and desire the most. As many of us have learned ignoring our individualized needs and desires only heaps more meaningless effort further burying what we know we want and need the most.
The problem with most programs is that they to not create lasting change because they are not customized to the individual and what they feel is truly best for their health and wellness. While people lose weight, they soon discover that doing something they do not want to do long term is not sustainable and end up repeating the same cycles over and over again until they condition themselves for defeat. There is also little to no individualized emotional investment into diets and high intensity work out programs. “Where the Truth Lies” Optimal Health and Wellness Health Coaching is a comprehensive program that provides clients what they want and need to be healthy on an individualized basis creating lasting change. Each client works at their own pace and formulates their own optimal health and wellness plan specific to their needs.
STEP 1 We will begin by completing an Optimal Health and Wellness Intake Sheet. This document serves as a template for me as your coach to confidentially collect individualized information about you and a platform for us to begin the optimal health and wellness coaching.
A typical health coaching session begins by identifying the key health values of what you want the most as it relates to your health. This is identified through the “Where the Truth Lies” Health Values Worksheet. My clients identify their 10 most important health values from a list of 36 individual values ranging from mental, physical, spiritual, emotional, diet, exercise, lifestyle modifications and supplementation related values.
STEP 2 I help the client prioritize their 10 most important health values by narrowing them down to just 5 health values and then to just 3. This is done by using the “Where the Truth Lies” Health Values Prioritizer Worksheet.
STEP 3 Each client creates a list of what they must “do” and “be” to maximize their own health and wellness values by using the “Where the Truth Lies” Being and Doing Exercise.
STEP 4 The client then focuses their attention on creating their own mission and vision statement as it relates to their most important health values and what they must do and be to maximize their results.
STEP 5 It is now time to look at your health and wellness as a picture. The client creates a something called a Wheel of Balance based on the values they feel would be most beneficial for society as a whole and then grade themselves based on how they feel they are doing to maximize each value category. The grading scale creates an image of their success within each health and wellness category. This helps the client clearly identify how they are doing as compared to what they feel society should be doing as it relates to their health and wellness. This health and wellness image often leads the client to what they could focus on immediately to improve their health.
STEP 6 Once the client knows and understand their individual optimal health and wellness values and what they must do and be we conduct the Where the Truth Lies Optimal Health and Wellness More and Less worksheet. In this exercise the client will reflect on what they want more and less of as it relates to maximizing their 3 optimal health and wellness core values. From there the client will focus on 3 of their “More” and 3 of their “Less” to help them identify 3 specific goals for creating more of what they want and less of what they don’t want.
STEP 7 It is now time to identify and overcome the fear associated with creating health and wellness. Each client completes the Where the Truth Lies Optimal Health and Wellness Identifying and Overcoming Fear exercise. This exercise allows the clients to clearly identify a fear and then rewrite the truth about it. This is a very liberating experience and really helps people see that they are only a perception away from transformation not only as it relates to their optimal health and wellness but for every area of their lives.
STEP 8 The final step towards optimal health and wellness is to write your story as you see it today and then rewrite your story from a more positive perspective. It is here that most of my clients really get free. They really see themselves as an individual with many experiences beyond their control. They become aware of how disempowering their current story is and how empowering they are. It is only when we see ourselves as complete that we can truly proceed into positive balanced change mental, physical, spiritual and emotional.
As your health coach, I am committed to optimizing your health and wellness based on your individualized needs and diet is one area of health and wellness that can make a big difference in a relatively short amount of time. There are many ways of looking at diet. Most weight loss programs focus on just that, weight loss. The programs offer you meal plans of mostly low calorie (500-600 calories per day) processed foods. Their clients pay a lot for foods that are low in calorie, low carb, low fat and low in sugar. What most people do not think about is that while they lose weight on these programs, they are not able to sustain the program to create lasting change. These programs are not as nutritionally dense as a whole food menu such as fresh lean meats, balanced omega 3/6 polyunsaturated fats, nuts, seeds, legumes, beans, fruits, vegetables, whole grains, eggs, herbs, spices, teas, pharmaceutical grade natural supplements and juicing fresh fruits and vegetables.
In my 15 years in healthcare I have found the most significant reason for weight gain is due to eating a diet consisting mostly of foods with a high glycemic index. These types of foods are most commonly found in the form of processed foods. A lack of nutritionally dense whole foods lowest in calories (especially antioxidants) creates an environment in which our cells become oxidized. The oxidation of the cells over time causes us to become insulin resistant. There is plenty of insulin but due to the cells becoming oxidized the body cannot metabolize glucose into energy within the cells. In essence, the cell has become so oxidized that the glucose, oxygen and other nutrients needed for energy production cannot enter the cell to be produced into energy. The glucose that is not being converted into energy causes weight gain as it is converted into fat.
So begins a viscous cycle where a person eats processed foods, it is converted to glucose very quickly which often cause spikes in blood sugar, the glucose cannot enter the cell to be burned as energy leaving the person lethargic and unable to exercise and then the glucose is converted into fat. The person is usually hungry often because the foods they are consuming are not complex whole foods and are being digested so quickly that the body demands more. And so the cycle continues of being hungry often, eating processed foods high in calorie and low in nutrition, can’t maintain energy, unable to exercise and continuing to add on weight.
While there are many other reasons for weight gain such as vitamin/mineral/micronutrients deficiencies, physical limitations, stress, over eating, food addictions, poor transit time, cravings, toxins, poor digestion, increased yeast in gut, lack of digestive enzymes, lack of exercise, and even depression, I have found that there is always room for improvement as it relates to giving the body what it needs through balanced nutrition lowest in calories. Everything we will do as it relates to your diet will focus and enhance your individualized optimal health and wellness.
As your optimal health and wellness coach we will talk about how health is much more important than your fitness. Initially many of the people I work with would rather have the perfect sculpted body, run a mile in 7 minutes and be able to bench press their weight than focus on their health. I help people understand and accept themselves just the way they are. Our goals have less to do with competition or image as much as health and wellness. Exercise helps detoxify the body, reduces stress, increases our metabolism, improves brain function and is great for our hearts, lungs and bones. The goal as it relates to exercise is to create long term, balanced and sustainable cardio and resistance training designed to improve optimal health and wellness.
Many of the clients I work with as it relates to cardio exercise are more concerned about their fitness than their health. As an example many of the clients who come to see me are focusing on the amount of calories, a specific distance and a time to complete a cardio work out. I help people prioritize their health before their fitness. When focusing on health and wellness we would eliminate competition and simplify cardio exercise to heart rate and time. Our goal would be to maintain an average heart rate of 140 for 20 minutes 3-4 times per week. We would do this by stretching, warming up by brisk walking and increasing to jogging or running depending heart rate. We would increase heart rate while jogging/running to a max of 160 and then slow the pace back to a brisk walk until heart rate falls below 140. The pace of the cardio exercise would change for a period of 20 minutes based on the heart rate patterns. Using heart rate and time is an excellent way to maintain a high metabolism for a longer period of time even after the workout is complete.
The goal as it relates to resistance training is to mix it up and never over do it. The success of your work out is not about how much you lift but rather on the sets or repetitions ranging between 3-4 sets of 12-15 repetitions per set. Try not to do the same exercises over and over again. Do resistance training 3-4 times per week for 20-30 minutes of actual resistance training and try to work all of your muscles within a week. The thing to know about resistance training is that it builds muscle and building muscle decreases fat in and of it’s self. Did you know lean muscle burns calories even when it is at rest? The more muscle you build naturally the more you will be able to metabolize calories and burn fat even when you are sleeping. Finally listen to your body. All forms of exercise should be done for the benefit of health. Try not to be the person who ignores your health as it relates to your fitness and you will see how you are able to be healthier in the long run.
As your optimal health and wellness coach we will explore lifestyle modifications that you could make to maximize your optimal health and wellness. Stress, anxiety, lack of sleep, inactivity, smoking, binge eating, nail biting, and many other lifestyle issues tend to interfere with our daily lives. What I have discovered is that there are more and more people who tend to live their lives purely based on their conscious experience and tend to ignore many of the subconscious “warning signs” that are really there to steer us clear of eminent danger. While our conscious mind want to move ahead, there are often subconscious blocks preventing us from doing so.
The real issue here is that we live in a world with a lot of demands. While we know we need to take a break, we are bogged down with life and we tend to use will power to press through our life’s experience. We tend to want to make it happen at all cost. After all we don’t want to disappoint anyone. Right?? I once heard about a person who was so committed to being “successful” with his business that he conducted a conference call on his way from his cardiovascular stress test to the hospital for immediate further testing which concluded he needed emergency open heart surgery. One of the people on the conference call indicated how his commitment to his work and product was an example to the team of how they should be. Yikes! Here is someone who has clearly shut off his subconscious to attain a goal.
While most us have not done something as extreme as conducting a conference call during a cardiovascular event, how many of have done similar things? Stress is an excellent example of something that is unavoidable but how we handle it makes all the difference as it relates to our optimal health and wellness. Having the ability to be stressed can cause us to escape danger which is a good thing. What stress is not intended for is to live in it for extended periods of time. Stress causes our heart rate variability to increase, increases respiration and restricts our blood vessels causing high blood pressure. It also causes poor sleep and poor digestion causing poor immunity and increased weight. Stress also negatively effects hormone production causing premature aging. Who really wants all of this? The answer is no one but many times we justify our feelings and emotions by pushing through at all cost. We drink coffee, work long hours, rarely exercise, smoke cigarettes, and over eat for a quick fix but we all know that none of these things can fix our problem for long and the use of this in the long run will lead to poor health and eventual burn out. Think about it, is your health worth sacrificing for something or someone that may or may not be there for you tomorrow?
As your health coach I will be able to help you make quality decisions about supplements. As your health coach I will not recommend supplements designed to suppress a symptom. All of the supplements I will recommend will be based on optimizing your health and wellness. As an example I would not suggest melatonin to help you sleep. My goal would be to identify the underlying causes such as stress, pain or lack of exercise. My most common recommendations for supplements are a good multi vitamin, probiotic, CoQ10, B-Complex, amino acids, and increased doses of Vitamin A, C, D and E and other vitamins and minerals based on deficiencies.
The main thing to understand about supplementation’s is quality. Supplements are not regulated by the FDA and therefore there are not any guidelines to endure the purity or freshness of a supplement. Nearly 75% of the world population takes some type of supplement each day. There are literally thousands of brands and millions of products to choose from. There is a real difference between what you can get at a grocery store, health store, online and pharmaceutical grade. “Supplemental Facts” on the label do not always tell the facts. In most cases, they fall short of the facts and the product that has been purchased for health becomes a potential health risk. News reporters have recently reported vitamin and nutritional products do not contain the milligrams on the label.
As your health coach, I have partnered with Natural Partners one of the leading pharmaceutical grade supplement suppliers in the country. We have access to more than 15,000 Pharmaceutical Grade Natural Supplements. We offer Multivitamins, Omega 3/6 Fish oil, CoQ10, B-Complex, Vitamin A, C, D-3, E, Magnesium, Calcium Probiotics and many others. Our brands include Thorne, Integrative Therapeutics, Pure, Metabolic Maintenance, Nordic Naturals and many more. All of our supplements are pharmaceutical grade. This means that all of our supplements meet and or exceed the USP and NSF certification for purity,potency, dissolution and pharmaceutical grade ingredients. Make sure you are getting your money’s worth as it relates to supplements. Our pharmaceutical grade brands of supplements are not available at the grocery store or health food stores.
As your health coach I have familiarized myself with some very import noninvasive and minimally-invasive tests designed to focus on risk assessment. All of the tests I offer are FDA cleared and focused on the most important areas of preserving health and wellness being nutrition and cardiovascular wellness.
I have had the opportunity to work with some of the best preventative cardiovascular doctors in the country and I have identified Heart Rate Variability, EndoPat, Carotid Intima Media Thickness Measurement, Zargis Cardio Scan, Pulsewave Velocity testing and Abdominal Aorta Aneurysm (for clients 60+) testing to be the best and most affordable completely non-invasive cardiovascular testing available on the market. These tests are done in some of the most respected medical health centers in the country such as Johns Hopkins University, Cedar Sinai Hospital and Mayo Clinic. These tests indicate the condition of the veins arteries and vessels, report sympathetic and parasympathetic tone (fight/flight & rest/digest) as it relates to heart rate variability, Body Mass Index, stress index, as well as detect heart murmurs.
Other testing we provide is micro nutrient testing and food allergy testing. Both tests are done through blood tests. Micro nutrient testing is provided by Spectracell Laboratories and measures the vitamins minerals and micronutrients in the blood and then provide comprehensive results and indicates any deficiencies. Supplementation can be added to improve any deficiencies and improve the overall health and vitality of a person. Food allergy testing is also important. This test is conducted by Alcat Worldwide. This test determines any food allergies you may have, identifies them and even gives you a wallet sized results card so you can remember the foods to avoid. I have a whole article on food allergies under the Physical Blog under the About tab on the Home page. Enjoy!!