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Quotes
"Your problems arise when you think about things the way you want to think about things regardless of their relationship to reality."
–Vernon Howard
“My mind is a garden. My thoughts are the seeds. My harvest will be either flower or weeds.”
-Mel Weldon
“You are here in order to enable the world to live more amply, with greater vision, with a fine spirit of hope of achievement. You are here to enrich the world and you impoverish yourself if you forget the errand.”
-Woodrow Wilson
January 2008
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Dear Friends,
Welcome to the first Higher Vibrations issue of 2008. I want to wish everyone a very Happy New Year. Did you make a resolution(s)? You’ll want to check out this month’s featured article and Tim’s Tip for ways of keeping those commitments and making your dreams come true.
Please see The Fit Zone News at the bottom an article from our Fitness Director, David Curiel.
Something close to my own heart The Global Healing Circle will meet this month for the first time details below.
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As always, I appreciate your support, friendship and your presence in the world. May the miracles of everyday life fill your heart with joy, your mind with peace and may love abound in your life in these miraculous and amazing times.
Love and Blessings,
Tim Custis
Spiral Release Bodywork
Practitioner, Teacher, Founder
Special News
Beginning January 27 join the Global Healing Circle
The Global Healing Circle was created with my friend Suzy Baldwin to explore who we are, and who we could be in a safe and healing environment. We will encourage you to participate more in the process of creating your life by releasing blocks, setting new goals and reaching for new heights. We believe that your potential as an individual, and our potential as a global community, is unlimited.
Those who choose to join our circle will be part of a process that is ever-changing and ever-evolving to meet the needs of the group. Individually, we will explore, honor, and learn from our differences. United, we will connect, inspire, and reach for something greater than that which we currently know.
Come, try us out. Do as much or as little as you like. Share, only, if and when you’re ready. If it feels like home, stay awhile. If it does not, we thank you for your time and consideration, and send you blessings as you travel onward. Whoever, wherever you are, we honor you as part of the whole.
We will meet the third or fourth Sunday of each month at 4:00PM at MindBodyZone. This meeting is free. The first meeting is January 27.
February 17 March 16 April 27
May 18 June 29 July 27 August 17 September 21 October 19 November 16 December 14
Listen to one of my previous appearances on the Seeing Beyond radio shows click here.
FEATURE ARTICLE:
A New Year’s Resolution
(Worth Keeping)
As we begin the New Year, we often make resolutions to take better care of ourselves. Yet when it comes right down to it, we do not usually commit for very long (if at all), or end up not following through with our resolution(s). Have you ever wondered why we do not follow through with our commitment(s)? continue
This article was written by Tim Custis and edited by Elaine Baskin
Keeping New Year's Resolutions
How do you make lasting changes in your life? Life coaches offer some tips.
WebMD Feature reviewed by Michael W. Smith, MD
Lose 10 pounds. Get organized. Find a new career. Every year, we list our New Year's resolutions. We know we need to change. Trouble is, those same resolutions will top next year's list, too. Why are New Year's resolutions so difficult to keep?
Larry LaMotte is a life coach who helps people improve their lives. He's just as guilty as the next guy, he says. "Believe me, I've broken my share of New Year's resolutions." What gets us off track? Their supreme negativity, he tells WebMD.
"Our resolutions often are something we feel we need to do, but not what we want to do. We're starting in the hole to begin with."
Just look at the word "diet," says Brian Tuffy, of Possibility Enterprises, Inc., who is also a life coach. "Look at the first three letters. Now that's a negative. The whole concept feels negative. We can't have soda, can't eat candy. We love dessert, but we can't have it. We start out denying ourselves the things we love."
So how can you make this year truly different? Here are a few tips:
Take time to reflect.
LaMotte spent 19 years as a CNN reporter before he made a major career change and became a life coach. But that change didn't come easy, he says. "I chased news stories all day, then went home and faced other responsibilities there. I was just doing and doing and doing -- not thinking, not reflecting on who I was, where I wanted to go."
Our lives tend to be that way, regardless what job you have, he says. "We have so many responsibilities, running from one to the next. It's hard to find time for reflection." A life coach helps you stop and think about things -- "that's a life coach's real power," says LaMotte. "When I finally took time to reflect, I was amazed at what came up with."
Tune into your passions.
Lamotte's theory: "We're put on this planet to find our passions, to sail with them. Instead, we tend to notice what we're not. We're told we can do anything we put our mind to -- so if we can't do everything, we feel like failures."
For example, you know you need more exercise. But don't try to be a runner if you hate running. Trying to be what you're not is a waste of time, he says. You won't enjoy it, so you won't keep at it. "Focus on who you are, on producing a life you can enjoy," he says. "We're all given talents. Focus on those."
Pinpoint what drains your energy.
Most people say it: "There's not enough time in the day," LaMotte says. "What we're really saying is, I don't have enough energy. You reach a point in the day when you just run out of energy."
We can try to get more energy through diet and exercise, he adds. But it's important that we also identify those things that drain our energy -- the "holes" in our "energy bucket."
Pinpoint what drains your energy.
Lots of irritations and frustrations during the day are likely the cause, says LaMotte. "Everyone has different irritants that drain their energy. Either it's your own bad habits or something another person is doing. Trouble is, we get used to these irritants -- to the frustration they cause us -- and barely notice the toll they take on our energy."
LaMotte owns up to his bad habit. "In the course of a day, I may get frustrated because I didn't file something properly. Now I can't find it. Later, I forget the fact that I got frustrated. But when I allow myself to stop and think and feel that frustration, that's when I realize the toll it takes."
Harness the power of emotion.
Say you want to lose 20 pounds. You know it would be good for your health. You know you would look better. But losing weight means turning your back to all sorts of delicious treats -- plus getting off your rear to get some exercise.
You're fighting a battle between emotion and logic, says LaMotte. "Logically, I've always known that I should be organized. Emotionally, however, that has always been a problem for me. Emotions are much more powerful than logic."
"The key is to sit down, face your emotional side, and recognize its power," he tells WebMD. "Recognize that what you tried in the past hasn't worked. That's how you build a case that will overpower your emotions."
Instead, focus on the emotion -- happiness, satisfaction, exhilaration -- that you will feel if you achieve your goal, adds Tuffy. If you need more exercise, focus on the good feelings that running or swimming or playing with the dog will bring. If you also need to eat fewer chips, fewer desserts, focus on the positive emotions the end result will bring.
That's how you can sustain your commitment to weight loss, Tuffy tells WebMD. "That emotion feels better, so you're more likely to do that. This isn't about the old positive reinforcement -- does it feel good? It's about spending more time feeling good rather than feeling bad."
In fact, go one step further: Change "lose weight this year" to "I want to have a happy and healthy body," Tuffy says. "I want to be able to rollerblade. I want to swim like I swam in high school. I want to look good for my high school reunion. I want to fit into the clothes I used to love wearing. It's about replacing a bad habit with a positive emotion you can focus on."
Develop a support group.
Too often, we try to make changes alone. It helps to have a support group -- family, friends, whoever -- to help keep you on track, says LaMotte.
If you want to lose 10 pounds, let everyone know you're going to be doing that. Tell them to ask you how you're doing, to make you stay with it. It's better than going it alone, he adds.
Visualize yourself making the change.
Golfers use visualization techniques; so do tennis players and other athletes, says LaMotte. It's a step-by-step process in which they imagine themselves hitting the ball a certain way. When done properly, visualization actually helps them hit the ball that way. "It's a pretty powerful process," he tells WebMD.
Meditation and yoga can also help bring you the sense of calm -- the quiet time -- necessary for visualizing a specific outcome, he says.
"Often, we don't recognize quiet time as an important part of the day, just as important as brushing our teeth," LaMotte tells WebMD. "We can let our lives be ruled by our genes, let ourselves go on autopilot. But if we're really going to make changes in our lives, we have to use this resource called the brain. We can stop and calm ourselves down to the extent that we can actually think. Once you do it, you put yourself in a new dimension."
Be brave.
It takes courage to move out of your comfort zone, says LaMotte. If you lose weight, people will start acting differently toward you. "We get nervous because we don't know what they're thinking and what they're expecting. We're out of our comfort zone. The old eating patterns of the comfort zone want to pull you right back in."
Success breeds success, he adds. "After you've made one change, you feel the passion and like it, because you have ventured out of your comfort zone and succeeded. You're then motivated to make other changes," he tells WebMD.
The Fit Zone News
This month I would like to introduce you to our Fitness Director, David Curiel. David has numerous certifications, actually to many to mention here. We are lucking to have such an expert in the field of personal training. He will be contributing articles to increase your knowledge of the benefits of various aspects within personal training, nutrition and other areas relating to his expertise.
Here are just a few of David’s qualifications.
David A. Curiel has over 20 years experience in Health and Fitness and is a Neuromuscular Therapist, certified fitness trainer with the National Academy of Sports Medicine, National Federation of Professional Trainers, a certified nutritionist through Apex Fitness, and certified through the Corrective Holistic Exercise Kinesiologist (CHEK) Institute in Golf Biomechanics and Nutrition and Lifestyle Coaching (Level I & II) as well in Scientific Core Conditioning and phase 2 & 3 rehab.
David’s skills, experience and knowledge helped a 52 year old woman reach Mt. Everest, put a scratch golfer on the pro tour, an injured pro football player back on the football field, helped a 69 year old man who spent 12 weeks in a coma and suffering from severe vertigo back on his feet and able to squat and pick up his prized Great Dane less than a year after his accident.
Circuit Training
By David A. Curiel
Circuit Training is part of the 5th step in our 5 step FAST-R program. The goal of circuit training is to bridge the gap between bodybuilding and aerobics and to meet the needs of people with limited time and lofty goals. Circuit training when done properly will build muscle and burn fat at the same time. This is done by incorporating as many multi joint movements as possible, working antagonistic muscle groups, and with specific reps and rest periods. The first 10 people who went through our program lost an average of 5.4 lbs of fat and gained .8 lbs of lean body mass in only 5 weeks. Considering they did not do a single minute of aerobics and only 7.5 hrs of exercise total in those 5 weeks
The first part is multi joint movements. Movements such as squats, lunges, and reverse step-ups will work the quads as a prime mover. Movements such as Swiss ball leg curls, single stiff leg dead lifts, and medicine ball hip extensions will work the hamstrings as prime movers. Movements like pull-ups, hanging rows, and straight-arm lat pulls will work the latissimus dorsi or upper back as a prime mover. Finally, for the pecs or chest as a prime mover, pushups, kettlebell bench press, and cable chest presses.
The next step is to arrange these exercises by antagonistic muscle groups (Such as lats & pecs or quads & hamstrings or vice versa). This allows you to get more work done because your rest periods can be shorter than if you were working single muscle groups at a time. One caveat for program design is to make sure movements that are most neuromuscularly demanding are first. An example of this would be Swiss ball and Bosu ball work done before machines.
The last piece of the puzzle is the specific reps and rest periods. In the beginning phase, reps should be kept high (15-20 reps) to promote proper technique. It takes 300 reps to input a proper motor pattern in the body and it takes 5000 to correct a bad one. Once proper motor patterns are input, reps should be between 8 and 12 with 30 to 90 second rest periods. This promotes the release of Human Growth Hormone (HGH). HGH not only halts the aging process but it is also one the most powerful fat burners in the body which is what most of our clients are looking to get rid of.
For questions or to contact David call: (925) 878-5127
Spiral Release®
tim@spiralrelease.com
888-546-9496 • 408-736-5136 • Sunnyvale, CA
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