Self Actualization and Health

It is impossible to be completely happy if you are not healthy.  It is impossible to be productive if you are not healthy.  Most importantly, it is impossible for you to reach your full potential, if you are not healthy.  Regardless of gender or socio-ecomonic background, we all have one thing in common: a hierarchy of needs.

As described by Maslow (1954), a hierarchy of needs is a pyramid which can be divided into basic (or deficiency) needs and growth needs (cognitive, aesthetics and self-actualization). He stated that human motivation is based on people seeking fulfillment and change through personal growth.  Maslow described self-actualized people as those who were fulfilled and doing all they were capable of.  We understand this in others as "reaching potential."

If you desire to grow in any area of your life, your basic needs must be met before you can move up to the higher level of needs. Whether you aspire to achieve higher career goals, successful relationships, or personal accomplishments, the needs are the same.  One must satisfy lower level basic needs before progressing on to meet higher level growth needs. Once these needs have been reasonably satisfied, one may be able to reach the highest level called self-actualization.

Problems are created and steps are taken backward in this process when the lower (more basic) needs are disrupted.  For example, job loss or divorce can send someone back to the first two levels of needs that will then affect all of higher growth areas.  We have seen this time and time again in our own lives as well of those around us.  We get frustrated because we think we should be achieving success, (many times as defined by others) however our security and survival must always come first.  Among this first level is your health.  

If you are not functioning physiologically at an optimal level, it affects your sense of self esteem and personal success, which in turn makes it impossible to move up the hierarchy.  Most of us have our food and shelter provided, but what about sleep, medical conditions, aches and pains?   These are ground floor needs!  Taking care of your needs means taking care of your self mentally and physically. Only then can you begin to realize your full potential.  

Take a look at the following diagram.  Where do you fit?  Where would you like to be?  Can you organize your life in such a way that you put the bottom level needs higher on the priority list?  We all want to be happy, some of us want to achieve a self actualized state, however only 1 in 100 people successfully obtain and maintain that status.  Why?  Because American society has taught us to focus on "things as needs."  

'What we have' has become more important that 'who we are.'  We are more concerned with accumulating wealth and power than cultivating relationships and understanding what makes us feel secure.  I could write all day on this subject, but I think it is up to each one of us to individually decide what we want and who we want to become.  Then simplify life in such a way that ensures our base of support is healthy so we can grow into the self actualized individual that we all admire.

Characteristics of self-actualizers:

1. They perceive reality efficiently and can tolerate uncertainty;

2. Accept themselves and others for what they are;

3. Spontaneous in thought and action;

4. Problem-centered (not self-centered);

5. Unusual sense of humor;

6. Able to look at life objectively;

7. Highly creative;

8. Resistant to enculturation, but not purposely unconventional;

9. Concerned for the welfare of humanity;

10. Capable of deep appreciation of basic life-experience;

11. Establish deep satisfying interpersonal relationships with a few people;

12. Peak experiences;

13. Need for privacy;

14. Democratic attitudes;

15. Strong moral/ethical standards.

There are no perfect people, but there are people who seem to just stand out from the rest.  They have the basics in place and have worked hard to live life authentically.  I think we all have that potential.  It starts at the bottom.  What can you do today to ensure that you physiological needs are met?  You would be amazed at how quickly you can move up from there!

Clutter

We hang on to a lot of stuff.

Receipts litter our drawers, old mail sits on our counters, clothes we haven't worn for years hang in our closets, and emails with no further purpose clog our inbox.  Check the garage. or the basement..oh my!

What is it about stuff that is so hard to let go of?  Hanging on to things we will never use, and information that is outdated has some negative repercussions that extend far beyond just being messy.  Is it just throw back to our post depression era parents, or is there something else going on?

It's called baggage.  Physical clutter leads to distraction and clouded thinking.  Having things that don't matter keeps us from maximizing the present and focusing on the future, because the past surrounds us on all sides.  Most of the time, we don't even realize it is there.  It weighs us down and keeps us from moving forward, literally and figuratively.

Perhaps we don't want to let go because at one time we hung on to those things.  They brought us joy and they are a reminder of better times.  Perhaps we don't want to let go of the person associated or the era that is long gone.  Everyone has different reasons for hanging on to stuff.

At some point, we realize it is too much, but the task is overwhelming and it isn't until we move that we realize how much stuff we have.  Some people just carry it from place to place.  It is unhealthy.  Moving through life efficiently and with purpose becomes impossible.

Clearing the clutter takes effort.  It starts with the decision to begin the task.  Here are some tips for how to work toward a life that is full of abundance, but not full of stuff:

1. Pick one room or area at a time.  Give yourself a certain amount of time to clear it.   Stick to it. I recommend starting with you email boxes.  It's easy and there is a tremendous amount of freedom that follows.  File the important stuff in clearly marked files for easy access.  Check the boxes for all the rest and do it...hit delete.  Let it go.  If it is negative mail you have been hanging on to, this is probably the healthiest thing you have ever done for yourself.  DELETE IT.

2. Get organized.  Put a box somewhere prominent that is marked "give away" first.  As you go through each room.  Fill it with things that are in good condition and useful to others.  It feels good to know that someone else will benefit from your ability to let go.

3. Throw it away.  We feel wasteful if we throw stuff away.  Garbage is garbage.  If you are not going to use it or wear it, and no one else will want it either, pitch it.  You can do it.  If you can't, get someone else to do it for you.  Rule of thumb, if you haven't used it in several years, the chances are you won't ever again.  It may have seemed like a good idea and you may have spent a lot of money on it, but everything loses value over time, accept it.

4.  Eliminate paper.  Grab the recycling bin.  Scan copies of important documents or create hard copy folders and organize 1 filing cabinet to keep it in.   Get rid of the rest.  If it isn't taxes or legal documents, you don't really need it in paper form.  Start getting your bills electronically, and keep sticky notes only until you can get that address or to do list into your planner or smart phone.  Then pitch it.  Get someone to put your pictures in albums or scan them on to your hard drive.  Any pictures of ex's should be tossed.  Your current love will thank you.

Do not underestimate the power of letting "stuff" go.  It isn't useful and it is downright harmful for many of us.  Getting rid of things and moving on doesn't minimize the importance of people, times, events, and places that are precious to you.  It means you are a grown up that understands that memories are in your head, not your closet.

Hang on to the memories, get rid of the junk!

Be well.

In order to once again become a strong nation, we must be a smart one...it starts with YOU!

Health Literacy

October is designated as Health Literacy month. For the last 13 years, the message worldwide has been stressing the importance of understandable health information.

Health Literacy is a person's ability to process and understand basic health information in order to determine how to self-manage certain conditions, grasp general illness prevention, and make educated decisions about health and well being.

People that have difficulty understanding health information that's commonly available have a hard time managing chronic diseases like high blood pressure and diabetes, and tend to visit the emergency room more frequently. To turn this around, the hope is to provide everyone with accurate health information, delivering health information and services personally, and supporting learning and skills for a lifetime of good health.

Educating yourself and your loved ones about common illnesses and lifestyle related diseases is important! Taking responsibility for the Nation's health care crisis starts at home!

Here are some helpful tips to help you get started:

1. Know your data! When the nurse or PA checks your blood pressure, ask what it is. Remember that number and be sure to mention it to the doctor. Ditto with blood lab results. Ask for a copy and do some homework to find out what those numbers mean.

2. Ask questions! If you aren't sure about something, get clarification. Be proactive about looking up health care info. It is important to double check facts and make sure your information is coming from reliable sources.

3. Know your family history. There is a genetic link to most lifestyle related diseases. This information shouldn't be an excuse, but a call to action. If high cholesterol runs in your family, it is YOUR responsibility to take action.

4. Discuss alternatives. Doctors are trained to treat disease with medicine, not prevent it in the first place. If your doctor prescribes something, ask about all side effects and whether there are healthier ways to combat the issue. Don't be afraid to get several opinions.

5. Pass it on. Information is only useful when you share it and only valuable when you use it. Discuss your health with people you trust and share what you know with them! This is especially important with your children.

The United States is sick, poor, and uneducated. Sad, but true. In order to once again become a strong nation, we must be a smart one...it starts with YOU!

Structural Fitness

What is it?

Everyone knows you need to exercise to be healthy. Most folks immediately think sweaty, time consuming, and strenuous cardiovascular exercise is the answer to well being.

While cardiovascular exercise is important (read my past blogs on this subject for more info) it is not the only piece of the fitness puzzle.

Structural Fitness is functional fitness with medical considerations. The main things I look at when I first start working with someone are: medical history, posture, functional ability, range of movement through all joints, static and dynamic strength, and connective tissue health.

Seem like a lot? That is because it is. All of the pieces of our bodies are attached. You can't move one part without affecting the rest of them. Body builders have made isolating muscle exercises mainstream for years at the expense of some really important bio-mechanical realities.

Sign that you are not structurally healthy:

1. Chronic pain

2. Frequent headaches

3. Osteopenia/osteoporosis

4. Poor posture

5. Difficulty sleeping

6. Muscle cramps

7. Limited range of movement in shoulders, hips, and back

8. Weakness and inability to carry out routine daily tasks

9. Poor concentration

10. Inability to manage stress

Your biggest red flag is if you need medication to assist you with any or all of these. Putting that band aid on the problem prolongs it and makes it worse in the long run.

Getting structurally fit involves:

1. Stretching and lengthening tight muscles and connective tissue (fascia and tendons)
2. Strengthening weak and underdeveloped muscles
3. Releasing bound up fascia
4. Maintaining or building healthy bone density
5. Correcting postural deviations through body awareness and proper mechanics

There are a multitude of exercises and techniques to accomplish the above considerations. Be sure to consult a professional who is well versed on them. They should have several years of experience and credentials in corrective exercise.

Good health is about quality of life. Getting through the day feeling great and getting things done should be top priority. Structural fitness is a key component to this end.

Wake up tomorrow better than you are today!

Fitness Jerny philosophy:

It is your God-given responsibility to improve yourself daily. Your body is your temple. Your mind is the altar. How are you treating it? Taking care of yourself means taking care to honor your physical self as a precious gift. You only get one body, you only get one chance. You are the end result of your choices. How is that working for you? It is never to late to make changes. It is never to late to turn back time. Why waste another day wishing things were different? Behavior change is hard, but a stroke is harder. Ask anyone who has had one.

You choose your destiny, your genetics are not to blame...your lifestyle is. Get off of the couch and into the game. Your children and grand children thank you!

Jerny Rieves is a popular fitness and wellness professional in the greater Phoenix area. She has twenty eight years of experience "in the trenches" helping people get healthy and fit. As an instructor, trainer, coach, and writer, she has motivated thousands of people to better their lives through behavioral changes and education. Jerny's passion and desire to share her knowledge is driven by the belief that a strong nation is built on solid information that inspires families and individuals to take better care of their physical, emotional, and spiritual selves.

For personal training, structural therapy, performance coaching, and metabolic prescription,

contact Jerny at mindyourbody@cox.net.

What does it take to motivate a nation?

This was my response to a post on Linked In that posed the question:

How do we (as health professionals) reach the majority of the population that is not currently active and are at risk for life style related diseases?

After reading posts from world renowned health professionals from across the country...I figured I would go on record with my answer...I posted the following...

What I find interesting is that we all have the same goal...reach the majority of the population that is draining this country's bank account due to poor lifestyle choices. The solutions are long term and complicated.

First of all, we need to focus on the kids. The nation's teenagers are on the fast track to lifestyle related disease in their LATE 20's! Unless pop superstars start getting on TV and saying "stop eating crap!" this country is in big trouble.

With that being said, educating parents on how to raise a healthier generation also starts with media attention. There is way too much conflicting information and sadly we are a "quick fix" society with a herd mentality. It needs to become "cool" to be healthy and "uncool" to eat junk.

In addition, back in the day in suburban Chicago, hospitals had wellness/fitness centers that funneled the lifestyle related disease population into the cooperative fitness centers and were personally addressed by well qualified trainers. When the economy tanked, apparently so did this concept. Out in AZ where I am now, there are no hospital based fitness centers at all. Ditto on corporate fitness centers. Insurance companies as the driver? It very well could be...

Regardless of economic or social standing, unless young children are educated on human body basics, parents are educated on how to healthfully feel a family on a budget, and our baby boomers are given consistent and correct information by reliable sources, we can chit chat on forums all day long.

As professionals, it is time for us to coordinate and mobilize in unity. President Clinton has an initiative already started, Beyonce is showing up in gym classes, the possibilities are within our reach and it is the fitness industry's responsibility to grab that brass ring (and be ready!)

Anyone care to add to this??

3 days ago

The pictures you see!

Everything about fitness that you hear in the media involves weight loss and sure fire ways to get that beach body ready. Products and packaged programs designed to make it simple for you to look like the models paid to pose for the pictures!

Why do we believe as a society that 6, 8, 12 weeks is enough to transform you body into looking like someone else's? I have numerous friends who are fitness competitors and models. Each and every one of them has exercised consistently for 10, 15, 20 years now. They don't eat packaged crap, they moderate alcohol consumption, and the live and breathe a healthy lifestyle. They deserve your respect and admiration.

They are committed to helping you do the same. These men and women are inspirations and their bodies did not come from the luck of genetics. I know meso-endomorphs, such as myself who have to work a lot harder to stay lean, however it is possible.

I have short legs, disproportionately long torso, and a tendency to carry fat in my arms. My genetic lottery ticket wasn't a winner, but I learned early how to embrace what God gave me and learned how to train to make my body healthy, stopped eating my children's food, and therefore look great.

Those of you still looking for the magic bullet to look perfect in a swimsuit, I say this...

Relax, eat healthfully, manage your stress, drink lots of water, make fitness a hobby, and stop expecting to look like the models you see. (Yes, they get airbrushed for pictures too!) There is a happy life available without looking perfect, I PROMISE!

I spend my life surrounded by girlfriends who look amazing and men who make women swoon.

I am just so proud of them and the message that they carry.

Looking for the easy way out doesn't work. Lifestyle does! The health benefits long term can no longer be ignored, you are the product of your choices...what are you going to do about it?

Focus and Discipline

Anyone who knows me knows that focus and discipline are not my strong suits. I set goals, sometimes I achieve them, other times I don't.

I like food that is "bad" and sometimes I don't train when I am supposed to. I have always been kind of a laid back gal...I have never reached my potential as a result.

I have, however, learned that there is a balance. I have never needed to be the winner at anything, and so my drive to succeed has always been tempered by my overwhelming desire to enjoy life and hang out with fun people.

Lately though, I am spending a little more time developing these two admirable qualities in order to grow as a person. Here is what I have learned so far...

Focus is about keeping your eye on the prize. It's so easy to get distracted by the bottles of wine, the doughnut holes, and the happy hours. Delaying the gratification has been tough the last month, but I have managed to stick with my plan and my body is changing quickly as a result. I keep my goal swim suit hanging where I can always see it, and I schedule my workouts as non negotiable time into my day.

Discipline is about planning and positive self talk. I am making sure that I allow myself some leniency with my diet because I know that all or nothing doesn't work for me. I am reading the labels and sticking to the serving sizes. I am opting for fresh fruit and vegetables as appetizers and desserts. I am allowing myself alcohol in moderation on weekends, but I have cut it out the other 5 days. I am running and going to the gym whether I feel like it or not because I know how much better I feel when I am done. I am patting myself on the back for a job well done and I am holding myself accountable with the scale and pictures.

Is it worth it? A resounding YES! I feel comfortable in my skin again. My clothes don't pull and bind, and my fitness level is rising quickly with very little pain. It's a gradual change, a healthy change, and one that I am willing to commit to until my goal is reached.

So for those of you who think us fitness people are perfect, think again. It's hard for us too!

Focus for the ADHD poster child and discipline for the quintessential party girl...yep, it's possible!

Summer's Coming

If you are shuddering at the thought of getting into a swim suit, there is no time like the present to start making some small changes that can add up to a confident and healthier you this summer!

1. Cut back on alcohol (see last post for details)

2. Eliminate processed sugar and junk. You are addicted, yes, but it only takes 3 days to kick it and the benefits far outweigh your withdrawl symptoms. Just say no and you can drop a dress/pant size within weeks! (next post will deal with how this is done)

3. Go for a walk after dinner to burn a few extra calories and reduce your craving for after dinner treats.

4. Manage your stress healthfully. Breathing deeply and respond instead of react to situations. This will avoid the cortisol/insulin cascade that contributes to belly fat.

5. Drop the negative self talk. Research is indicating that your thoughts produce stress reactions similar to external stimuli. If you are obsessing or bashing yourself, the same hormones are being released contributing to your inability to lose weight.

Note: When asked to eliminate something, you need to be prepared to replace it with something else!

For sugar, replace with fiber and protein rich foods.

For negative talk, replace it with:

"I am human, I don't need to be perfect, just healthy"

By following one or more of these tips, you can take another step toward a healthy and more confident you!

Alcohol Is Ugly

The naked truth...

Alcohol makes you ugly.

Please feel free to rationalize your consumption. Research will tell you that anything more than 1 drink for women and 2 drinks for men a day is unhealthy.

Now, let's define a drink...

a small glass of wine

an ounce of hard liquor (1 shot glass)

8 oz beer

So how much are you drinking a day? Really...

Alcohol makes you fat and it does nothing for your personality. Growing up in an alcoholic household, I had a front row seat to it's effects on physical and emotional health. Not pretty.

There is always a good reason to drink...happy, sad, stressed, celebratory, sorrowful, name it and there's a drink for it. (A Yoga class will manage your stress and a healthy diet will provide you with your anti-oxidants so you can dump those reasons.)

It messes up your relationships and it kills people on the road. It teaches your kids how to numb pain and it excuses your bad behavior. You aren't fooling anyone except for yourself. That's why people don't like to drink alone, having a drinking buddy validates your habit.

Healthy is as healthy does. Alcohol is no different than fast food. Less is more. Period. If you are committed to a healthy and fit lifestyle, take a good hard look at how much alcohol you consume a week. Cutting back will pay huge dividends on every level of function. (If you "need" it, then it goes beyond the scope of my practice, there is a lot of help available out there though)

I won't win any popularity contests for this blog, but someone has to say it.

Alcohol makes you ugly, big red nose and all...

Resolution Solution

A new year and a new opportunity for change. Yes, of course, we can make healthy positive changes anytime we want. The New Year, however, is that wonderful opportunity to seize the potential. Positive change. Movement toward more healthful living...

Here are some tips to ensure success this year if you decide to take the leap of faith:

You must firmly believe that change is possible. Volumes of psychology research all suggest the same thing. Self efficacy is the root of real behavior change. It is one thing to want it, but it is vital that you believe you can. Read on for how to make it happen for you.

1. Only make one or two resolutions. No one is capable of making large volumes of change all at once.

2. Develop a detailed plan. Write down how, when, how much/little, where, why, and most importantly WHO is affected by the change.

3. Make sure your plan involves step by step processes and support systems. Who and what is going to assist you? Enlist in help of the people who want you to succeed, no one can do it all themselves.

4. Be honest on who and what will cause you to backslide. Remove as many obstacles as you can, and recognize that not everyone wants you to be successful. That's their problem, not yours.

5. Hire a professional. Invest in positive change. Whether it is a personal trainer, nutrition coach, counselor, golf/tennis pro. Take advantage of their knowledge and skill set.

6. Get moving! Procrastination never leads to positive anything! :)

Good luck everyone, and let me know what I can do to help!

Fitness Begins with your State of Mind!

I know people who look great, yet they are miserable. They exercise religiously, eat perfectly, they look amazing, yet never have anything nice to say about people or things. Their relationships are superficial and their soul is empty.

I also know people who drink like fish, smoke like chimneys, and laugh like Santa. They brighten every room they walk into. They love people and people love them. They will go to the ends of the earth for their friends and their life is full.

Who has a better quality of life, do you suppose??

Most of us fall somewhere in between. Our intentions are good to eat right, hit the gym, and honor our responsibilities, but we just aren't perfect.

I have never been more certain that fitness, health, and wellness begin with a state of mind.

If you like yourself, then you like other people, and other people like you. You are healthy.

If you allow yourself to skip the gym to meet up with a friend you haven't seen in a long time, eat food and drink a cocktail, and leave your meeting with a long hug and a promise not to let so much time pass. You are healthy.

If you have 100 things on your to do list, yet understand your priorities, you are healthy.

Life is about balance, and wellness is a reflection of your life. Take good care of yourself so you can be around to enjoy it.

Workout, eat healthy, be thankful, and be nice! The rest is gravy. The airbrushed models in the magazines aren't any more fit than you are upstairs... where it counts.

Be well!

Get moving!

On the days that you feel the least motivated to exercise are usually the days that you need it the most!

I have always said that the hardest part of any workout is getting started...

Think of it like this: A freight train moves very slowly at first, but as it begins to build momentum, it moves faster and more efficiently. If you are just getting started or restarted with exercise, you must start slow at first to avoid injury. Do not place pressure on yourself to do anything other than show up. So show up.

As you develop a consistent, healthy plan, you will begin to notice changes in every aspect of your life. You eat better, you sleep better, you manage stress better, you FEEL better. All because you got started and kept going.

Just go. Yep you are tired, so are we all. Yep, you could be doing other things and you don't have time. Join the club. An hour of your time most days of the week, however, pay dividends that increase exponentially over time.

You definitely don't have time for a heart attack or back surgery...last time I checked those things were preventable...just sayin...GET MOVING!!

Don't hate me because I am fit!

So I am standing in line at the grocery store and the lady behind me says, "Wow, you look great, whatever you are doing, it sure is working." Now first of all, it is very rare for me to receive a compliment from a complete stranger who is female, so I promptly replied "Thank you." We were waiting a bit, so the conversation continued...

She asked what I was "doing" to look this way, as though I had discovered some miracle. I smiled and said "It's not really so much what I am doing right now" (me picturing the pizza I just sucked down with the kids the night before) "It's 25 + years of consistent exercise and taking care of my health." Her face clouded over. It wasn't the answer she was looking for...

I am sorry to tell you that YOU ARE THE CUMULATIVE EFFECT OF EVERYTHING YOU HAVE EVER DONE TO YOUR BODY!

While you were managing your stress with junk and alcohol all these years, I was managing mine with exercise. While you were eating like food was going to disappear the next day, I was educating myself and others on what your body actually needs...

Does that mean it is too late to begin to change your habits? Absolutely not! But if you expect to look like an Oxygen/Men's Fitness cover model by going on a short term fad diet, getting injections, or a cycle of P90X, I have bad news...

The formula for looking great, and more importantly feeling great (and comfortable in your own skin) is as follows:

Exercise+health care+clean diet (MULTIPLIED times TIME) = SUCCESS

Anyone who tells you differently is trying to sell you something. So my message is this:

Next time you see someone who looks terrific, fight the urge to resent them because you don't. Instead, acknowledge their hard work by saying "Hey, you look great, I bet it's a lot of hard work to look that way." Because believe it or not, we rarely ever hear it.

DON'T WASTE ONE MORE DAY!

For information on how to get started looking and feeling better today, email me at mindyourbody@cox.net

CONTEST week of April 5

Write me an email at mindyourbody@cox.net and tell me what your 5 fitness principles currently are and what you think you need to do to change you body for the better.

This is for former/current clients and class participants only.

Win a free 30 minute PT or nutrition consult for best answer!!!

Reality

Well, for my first fitness blog post, the first thing you should know is that you probably won't like a lot of what you read.

I have spent the last 27 years fascinated with the human body. Fitness and performance are a science that has no end in sight. I am still learning, and growing so it cracks me up when I meet someone who thinks they are an expert. I know who the experts are. Just saw a couple of them this past weekend. (Douglas Brooks still rocks, btw.)

Anyway, you all are out there still looking for the quick fix. The easy answer. You are setting the bar to high, too low. You are inconsistent in your training and your effort. You refuse to consult people who know more than you, and I can't for the LIFE of me figure out why!!!

When I got a clog in my bathtub recently. We tried to do it ourselves and then called someone who knew more than us to fix it. (Thanks, Brent) Your health and well-being are no different.

It costs money, you say? Damn right it does! We are just as educated as any other type of profession that you spend your money on. You pay for haircuts, make up and clothing, doctors visits, massage therapists...

Where do you spend your money, now that we are on that subject?

For every dollar you invest in your health and well-being, is 10 times saved down the road. You want to cry about the health care crisis?

If you are not actively working out and eating clean, you have no business complaining about the state of health care in this country. If you feed you kids crap that was processed God knows where and how, they are the ones who will pay dearly. More on kids later....

Anyway, I have a lot to say. It's not what you want to hear, but it is what you need to know!

I am offering free advice on this blog...see? Doesn't cost a thing to educate yourself. Getting healthy is a process. A process that starts with EDUCATION...

You just have to be willing to hear what I have to say.