Demystifying Change and Creating
R.A3.D.ical Transformation
By Chrissy Zmijewski, MSW
ww.GoddessAthlete.com
About Chrissy
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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
Mind
influences
the body
Body
influences
the mind
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
Mind
influences
the body
Body
influences
the mind
Reduce
Inflammation
Get into
the PNS
Break it down
Repetition
Focus on
what you
WANT
Reassurance
Transformation
Celebrate
success
Feedback Loop
Behaviors
Thoughts
Feelings
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?
Trauma
Energy
Psychology
Hypnosis
REPETITION
Transformation Through R.A.3D.
Repetition
Reduce
Inflammation
Get into
the PNS
Break it down
Repetition
Focus on
what you
WANT
Reassurance
Transformation
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 or
walking)
• 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 Continuum
Sensory Overload
& Nutritional
Deprivation
Sensory &
Nutritional
Balance
FRUITS AND VEGETABLES
Commercially grown
Commercially grown &
local
Certified 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 Continuum
Sensory Overload
& Nutritional
Deprivation
Sensory &
Nutritional
Balance
PROTEIN
Commercial beef,
Commercial beef,
chicken, turkey, and
chicken, turkey, and
eggs raised with
eggs raised without
hormones or antibiotics hormones or antibiotics
Farm-raised fish
Fresh meats grilled,
fried, or cooked at high
temperatures; deli
meats; processed meat
products (Spam, hot
dogs, salami, sausage)
Organic beef, chicken,
turkey, and eggs
Free-range, organic
beef, chicken, turkey,
and eggs
Wild fish
Frozen meats seared or
boiled at low
temperatures
Fresh meats seared or
boiled at low
temperatures
Nutrition Continuum
Sensory Overload
& Nutritional
Deprivation
Sensory &
Nutritional
Balance
OILS/NUTS
Roasted, salted, or
Pasteurized commercial Pasteurized raw organic
sweetened nuts (with
nuts; organic or
nuts; raw organic nut
or without added oil); commercial nut butters butters with no added
nut butters with salt,
without hydrogenated ingredients (sold in the
hydrogenated oils, or
oils, sugars or salt (sold
refrigerated section)
sugars
on the shelves)
Commercial oils in
Cold-pressed
Raw, cold-pressed
clear, plastic containers commercial oils in clear
organic oils in clear
glass bottles
glass bottles
Raw organic nuts
Raw, cold-pressed
organic oils in dark
glass bottles
Nutrition Continuum
Sensory Overload
& Nutritional
Deprivation
Sensory &
Nutritional
Balance
GRAINS AND BEANS
All other grain and bean
Whole grains (oats,
products (bread, cereal, brown rice, wild rice);
crackers, cakes, chips, Sprouted Ezekial bread;
pasta, rice, canned and slow-cooked dry beans;
refried beans, etc.)
sprouted grains or
beans
DAIRY
All dairy products
Dirty Dozen Plus
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Apples
Strawberries
Grapes
Celery
Peaches
Spinach
Sweet bell pepper
Nectarines- imported
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Cucumbers
Cherry tomatoes
Snap peas- imported
Potatoes
• Hot peppers
• Kale/collard greens
Clean Fifteen
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Avocados
Sweet corn
Pineapples
Cabbage
Sweet peas- frozen
Onions
Asparagus
Mangoes
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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
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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.ht
m
• Zmijewski, C. (2010). The R.A2.D. Triad: Transform Your
Mind and Body. Northglenn, CO: Lulu, Inc. & Goddess
Athlete.