A 4-Week Course to Help Create a Healthier New You!

- Eliminate your confusion in choosing the proper foods to eat
- Achieve your weight loss goals thru the “Back to the Basics” way of eating
- Find solutions for common health problems
- Rid yourself of exhaustion and trouble sleeping
- Take your health to a new level and find renewed energy in your life

Healthy Concepts will assist you in numerous ways to create a health and nutrition plan that will ensure you achieve your optimal health and wellness. Here is a small sampling of what you will learn:

- Learn about “real food” nutrition programs
- How and where to shop for the best foods
- Quick and simple ideas for healthy snacks
- How and why to choose good water to drink
- How to avoid the most common food mistakes
- What nutrition program will work best for you
- Learn to eat and live with confidence again

This course is your opportunity to receive the most current health and nutrition information that you won’t find anywhere else. Healthy Concepts will guide you in solving the dilemma of what to eat and why. Your new knowledge will banish all the myths you’ve heard and you will truly learn how to eat and live again. We will discuss the most current topics you are all wondering and confused about!

This 4-week course is your chance to make the best decision you can make for your health and well-being.

Course Includes:

- Four 2-hour Classes
- Weekly Handouts/Focal Points
- Food Journal
- Holistic Nutrition & Lifestyle Questionnaire
- Book titled: “How to Eat, Move and Be Healthy!” written by Paul Chek www.chekinstitute.com

About the Class

Location: 430 Vernon Street, Roseville
When: Four Monday nights: July 13, 20, 27, August 3
Time: 6:30pm to 8:30pm
Price for One: $175
Price for Two: $225 (best pricing, bring a buddy!)

Back to Basics Level 1

One Person $175.00 Two People $225.00

This course is being presented by Ryan P. Bailey, owner of Healthy Concepts. Ryan has a B.A. in Health Promotion and Wellness and is a Certified Nutrition and Lifestyle Coach. Call 916-300-3640 or email ryan@ryanpbailey.com for any questions.

Is TODAY the day for you to make a change?

To enroll please visit our contact page.

Through the years there has been loads of controversy over how much cardio to do, how often and what the best time to do it is.

The following are my recommendations for those wanting to lose weight in a healthy manner as well as any other individual that is not an endurance athlete:

Frequency: Cardio should be performed on a regular basis of no more than three times per week. (On average)

Intensity: Your intensity should be measured by your heart rate and should maintain a level between 40-60% of you Maximum Heart Rate.

Duration: To maximize any type of results the time should be from 15-30 minutes in length excluding a warm up and cool down period.

Speed: Doing interval training is a great way to break up the routine, altering the intensity of the workload between high, moderate and low intensities.

Variation: Variation is key; do vary your workouts to keep your body guessing to some degree.
(i.e. Change in walking route, using different machines, etc.)

I want to elaborate why these Guidelines are so important. If you think of our body’s in Nature and can create a scenario of when we would ever have to run 26.2 miles in one day I would love to hear it. This leads me to my first and foremost point our bodies are simply not designed to withstand massive amounts of cardiovascular work in a highly repetitive nature. Sure we are designed to walk upright for long distances at some point, this is more of something we have developed as a culture of over stressed beings in the search for a slim waist line. I will tell you this the women and men I see at the gym camped out on the cardio machines for hours at a time multiple days per week do not look so great to me!

If you perform cardiovascular exercises in an excess of 30 minutes it will most definitely lead to elevated levels of glycocorticoids (stress hormones), which can last for several hours. These elevated levels of glycocorticoids for prolonged periods of time can lead to a suppressed immune system, tissue breakdown (muscle), insulin resistance, decreased sex hormones do I need to go on. In a world full of stressors from bad food choices lack of sleep a stressful job, you want to go to the gym and create more stress so you can leave the planet early?

On of the main things overdoing cardiovascular training will most definitely do is reduce muscle mass, which in regards to your metabolism is the last thing on earth you want to do. So now you have a lower metabolic rate overall after your high intensity spin class!

Gone are the days of small local markets and the farmers that supplied them for centuries. Along with the tremendous growth in population has come the increased demand for feeding this massive population, this situation has bred a society that produces massive amounts of food constantly. So with most things in life when you stretch to produce more quantity your quality decreases dramatically. In this situation we are talking about our food supply. One thing we can do when it comes to being Green about the way we eat is start by making a good choice with where we shop and spend our money. Being that money talks, we must take caution and responsibility when we even choose where we shop. We live in an area where it is very easy to get farm fresh produce, it is plentiful and delicious and right at our fingertips. We can also still get fresh local farm raised meats and dairy products. In order to restore the balance of destroying the planet by mass-producing all of our produce and livestock we must go back to basics. Some choices we can make in going back to basics would include shopping at local farmer’s markets, getting involved in co-ops, shopping at stores like Whole Foods, and Elliot’s, Sunrise Natural Foods that carry a variety of local produce and livestock. Going Local is very important in Going Green.

We must realize a very important step often overlooked when thinking about Nutrition and Health, that everything ultimately comes down to choices. Living a “Green” lifestyle is no exception. Many of us go through the day filled with so many thoughts and responsibilities. Such as work kids and family, we often forget the important choices we make each and everyday that could be having a negative effect on the planet we so desperately depend on. There are two ways this can greatly affect us in a negative way. First off it can be detrimental to your overall health and well being by eating very poor quality foods that are highly processed and void of any true nutritional value. These foods create a negative effect on your health as well as your waste line. Second it will also create an environment that forces you to make choices that effect the environment negatively as well. By making choices based on convenience we are saying we do not care about how my choices are effecting the environment I live in. This is where the Green living movement has come in. My interpretation of living Green is not only making powerful decisions to do what is best for the planet but for our own health as well. These two are directly interconnected to say the least. When we make a decision to buy Biodynamic or Organic produce or meats, we are doing much more than making a decision to buy something that is simply more expensive.

My hope is that after you read this article you begin to acknowledge the many different sides and aspects to the choices we make everyday and how they affect the planet as well as your own health. When you spend you hard-earned dollars in the local community you are creating a positive change, by telling the large conventional farmers that you do not support what they are doing to the planet and therefore are not going to spend your money on there products. It is the same concept as the fast food industry that makes billions per year off of people who are making poor choices about there own health as well as the health of the planet. If we simply stopped going to these places they would not make the money they do and therefore would go out of business. This is what we need to do on a local front, to ensure we do not loose the valuable resource of local farm fresh raised produce and livestock. It is a very important concept to keep your money in your own community as well and not support other countries before we support our own local community. This is something we have become disconnected with and can make a huge difference in bringing us all together as a community.

Also when you purchase local produce and livestock you cut down on precious fuel used to transport these products. Whether the oranges are coming from Florida or the bananas are coming from Mexico or Peru. We must take time to think of the fuel that is used to transport these products to us. Also we have to think of freshness of these products. Rule to remember, buy as local as you can when you can and support your local farmers. You will also make a great step in your health by eating a variety of fresh local foods that are in season. Something all of us could do to improve our health. It is a win-win for the environment your health and the community. To find local growers in your area go to: www.biodynamics.com, www.edc-farmtrails.org, www.california-grown.com for times and locations of local farmers markets. To find local farmers for fresh free-range meats and dairy visit www.eatwild.com. For Seafood visit www.vitalchoice.com.

One other subject that is on everyone else’s mind and is very popular is Organic produce and Meats/ Dairy. Organic has swept the country in the same way all natural swept the country in the 80’s. To understand the meaning of Organic we first must define the meaning. ORGANIC: involving the use of food produced with the use of feed or fertilizer of plant or animal origin without employment of chemically formulated fertilizers, growth stimulants, antibiotics, or pesticides

If we are thinking in terms of ourselves and the planet, this would be a much better alternative. The second most important thing to remember when purchasing foods is that just because it is labeled Organic do not automatically assume it is the best thing for you. They make everything Organic because they know it is popular and you will pay more for it. Do not be fooled Organic Mac N’ Cheese is still Mac N’ Cheese and Organic Chocolate Cookie are the same as non- Organic other than the ingredients is cleaner. Do not get sucked into the trap of marketing and gimmicks that put you buying foods that are not good for you in the first place and you are now convinced they are now good because of labeling.

We still have a long way to go do to our inability to connect ourselves as individuals to the problems and issues at hand. It is important to take a few moments to think about what the lasting affect of the choices and decisions we are currently making will produce in the future. This is something we must all learn to do. We have a disconnection between what we do vs. what is actually happening to the planet as well as each other’s health. But everyday we make choices and decisions that are creating large negative & positive impacts on our planet. What choices are you making? What we do with our choices everyday says a lot about if we are doing all we can do to preserve the future of our planet and truly live a Green and Healthy Lifestyle. Work on shopping local as much as possible. Do a bit of research and footwork to help yourself as well as others. It is very easy once you learn where to shop in you area as well as what to shop for that has less effect on the environment.

I wanted to continue our discussion on Motivation because I had some further thoughts that may be of great service to you in the long run. One of the big things that lead to creating some Motivation in your life or your exercise program is Goals. Everyone has heard this before I know. But guess what when you yourself do the work to set your own goals with some simple guidelines in mind it can really make all the difference in the world in terms of your success as well as your level of consistent motivation. We are all motivated to some degree every day by something or else we would not get out of bed. We are also all motivated by different things for the most part. We may all be motivated to go to work in order to pay our bills we may be motivated to do our exercise program because we do not want to look a certain way etc. But ultimately I believe there is a better way to create a strong motivation in your life that is by setting some simple goals. Here is the very basic blue print to setting some goals that will help you shape where it is you would like to go. Many times we are stumped being that we just do not know how to get started. So here it is no more excuses just do it!

Here is the outline first so you have it to refer back to:

S: Specific
M: Measurable
A: Attainable
R: Realistic
T: Timely

This is a very simple way to set some goals that will allow you to achieve what ever it is in life you are searching for. This will help you get started and give you some guidance to where you are going. As I said in the first Motivation Blog, you need to spend the time getting to know what it is you want in order to decide where it is you would like to go!

Specific - make it something that is defined. For example I am going to go to my Yoga Class 3 times per week. Don’t be vague this will leave opportunity not to achieve your goals leaving you feeling unsatisfied and probably end up beating yourself up mentally.

Measurable - 3 days per week is measurable. It is either 3 days or it is not. Always remember to start slow be optimistic but also keep in mind if you do, o days per week now start with 1-2. No body says you cannot go over your 1-2 days! Make it something you can measure what ever it is it should be quantifiable.

Attainable - I find this variable to be the most person specific. What is attainable for one person may not be for the next. This has to do with the idea of the example, is 3 days attainable or is it too much. Only the individual setting the goals can answer that question. When you set your goals make them challenging but not unrealistic, walk that fine line and check in with yourself.

Timely - this has to do with setting a time line for your goals. By next week I will begin doing my Yoga 3 days per week. Within 3 months I will work my way up to 3 times per week. Do not leave loose ends when it comes to being timely and setting goals in general. The idea is to create the most amount of structure that you are comfortable with. Do not say I want to go to yoga twice a week.

Say this instead.

My GOAL is to go to yoga: Monday, Thursday and Sunday at 9 a.m. within the next 3 months. Simple but it meets all the requirements.

Once you have set some goals around the things in your life you would like to obtain, spend some time doing some visualization of you not only achieving your goals but enjoying the journey. So often we become attached to the outcome of the situation and we loose the ability to focus on the work of the journey itself. If we did not have the journey and we only had the destination we would not learn grow and flourish in this lifetime. Picture yourself in the class, sweating and breathing and doing the work that you wanted to do. Don’t let it be enough to just say I did 3 days a week of yoga, have purpose to your goals and your life. Get something out of each moment of life but especially out of the things that are important enough to you to set goals for. Makes sense right. This is really easy but highly effective. I use this method myself as well as with many of my clients. It is a way to just keep you in check. Life can be very busy, crazy and overwhelming. Just keep in mind two things, one we create the reality and the environment we live in by what we dominantly think about every day. So watch your thoughts for they can be the life or death of your goals as well as all the other events that occur in your life. Second if your life is that crazy and hectic maybe it is time to re-evaluate what it is that is important and find a way to recreate some balance with the things that are most important. I wish you the best on whatever stage of your journey you happen to be. For more information and upcoming events visit our website for details.

In Good Health,

Ryan

The subject of food is a lengthy one. The subject of where your food comes from is one that is not talked about enough. I think some eyes are finally being opened to the fact that our horrific food supply could be having a vast effect of how unhealthy the population is becoming. I know there are many people out there that for one never even think about where the food that is on their plate is coming from, Second nor do they even care? Well I am here to tell you that this is though underlying foundation of health for any human or animal. If you start with poor quality foods or soils you end up with exactly that poor quality humans and animals. This is a subject that I will admit I never thought of myself until about 7 years ago. I believed my food came from the grocery store and that was it. I never thought past that. Where did this chicken come from, how did they live what were they fed, where they happy, did they get exercise, did they do anything they were designed to do in nature. These are some questions we have to start asking ourselves.

We cannot be lazy uneducated consumers because it is costing us our health our planet and our food supply it self. I know most people think I am crazy with this stuff but you cannot ignore it anymore it is reality that we not only treat animals inhumanly but we process the hell out of everything that was ever good and we call is safe. If we would just leave well enough alone and follow the laws that nature has intended every animal to live by we would not be experiencing the many problems we have today in part due to the very processed and poor quality foods. We forget that we speak loudest with our wallets, what ever it is you are buying you in turn and supporting whole-heartedly. So if you do not want to support McDonalds then do not eat there, they will go out of business just as any other that people stopped choosing to support. The fist step is acknowledging most all of the food you find in your local grocery store is so processed and tainted and killed it is not even worth eating, it literally will take more for your body to break it down that it is actually getting from it. Not a good way to build health and loose weight is it?

Once you acknowledge what the average person deems as healthy is in fact the farthest thing from it, you can now take the next step. Let me ask you this if you think things that are non-fat and low-fat, reduced calorie, sugar free, diet are the best way to go, let me tell you something. You should probably call a landscaper to come and remove the rocks that you are living under. This is the problem we trust the media, and the USDA entirely to much, again how naïve can we be to assume they have our best interest in mind. The only thing they have in mind is how can we make it bigger last longer on the shelf and make us more $$$$$$$$$$. The minute we stop watching the news and trusting the governing agencies that are causing half the problems themselves we can get clear on what is real and how to be healthy again. Until then we will live in a society that is to dumb and lazy to even care, which is exactly what they want in the long run. Give us the cheapest poorest quality of food possible, keep us sick and in the dark and that way our MD’s stay busy and the Drug companies have built in lifetime clientèle. What a wonderful scenario.

The next step is doing something about it. This starts with where you shop and spend your hard earned money. Speak loud and clear with what you support by where purchase the food you eat as well as all the products you consume and or use in your house for that matter. Just as much of a complete disconnection we have with our foods we do the some thing with products we use in our homes. Anywhere from ALL laundry detergent, to the lotion and soaps you use every day. If they are in your environment you are being exposed to them you should probably have an idea of what is in them. Especially any product you put on your skin… A great rule of thumb is if you would not eat it do not put it on your skin. (Just a side note) Getting back to food. We need to reconnect to the way your food was designed to be consumed. The closer we get to this stage the better off you are.

I will say this it may never be the way it was at a point in time, but I guarantee it will never get back there if we stay making the choices and decisions we have been making. It ultimately as many things in life do, comes down to choices. What choices are you making and why. Did you just not know at all and never thought about where your food originated. Do you really not care at all, I find that hard to believe, if you do watch this video and tell me you are not bothered by any of it at all and that is has no effect on your health what so ever. www.meetyourmeat.com Take some responsibility for the food you eat from many different aspects. One being it will change the energy you live with, you will have better karma by choosing humanly raised animals. We could all use some extra Karma! Also it has less impact on the planet, you will digest your foods better. You will age less quickly, you will feel better physically and mentally about the choices you are making. We all make choices and decisions every day, these are based off of past experience knowledge and programming. So ask yourself what is your past experience with where your food comes from and what knowledge do you even have on how to make the right choices with food. Last but not least stop letting media tell you what is good and bad for your health, how many times has that changed based off of a study that was funded by the very company that will in turn benefit from its study. We live in a wild place where many things do not make sense, so clear your consciousness and get to a place where you choices and decisions make sense again. Where food is local, where you can meet the person that grew your vegetables and raised your meat. Yes I said vegetables, if you still believe health comes from boxes, cans, powders, bars and shakes you are sorely mistaken and very confused. Just ask yourself does that make sense? No it is the quick and easy way out. Some of these things may have there place in terms of convienience but for the most part as far as I know our bodies where designed to eat REAL FOOD. Yes food that grows from trees and from the ground!

Bottom line. Keep your thoughts and decisions based locally with farmers markets for fruits an veggies and seeds and nuts. In terms of meat we should order from local farmers that will be more than willing to share with you how the animals are raised. Be conscious when you eat something, as to where it came from. Create awareness not laziness! It is very doable to eat local fresh great tasting REAL FOOD. For more information on this subject visit our website for details on classes and one on one coaching. Visit www.eatwild.com, to learn more about local farmers in your area…

In Good Health,

Ryan

My answer was this. Everyone of us has different ways of thinking and analyzing life ourselves and definitely our exercise routines. I believe we have two types of Motivation, one is internal and one is External. To explain what my version of Internal Motivation is would be two fold. Someone can create their own internal motivation just through thought. They need nothing or no one to help them get what ever it is they need to get done whether it is a work out or something else they may need a little push on. These are driven individuals who are usually not externally effected, meaning they are very confident in who they are and where they are in life as well as an individual. Different things drive different people. For myself I have something that has always been instilled in me from a child to drive and push myself because one of two things. First nobody is going to do it for you… Second nobody may even care after it is done. Therefore you will need to be able to be satisfied internally to some degree in order to create some self-fulfillment.

In terms of external Motivation this is using something or someone to drive you to make the choices and decisions you make around everything in your life. People who are Externally motivated use things like people and things to help them get through times where they probably would not make the decision to say work out or go to a yoga class without having a friend push them or and instructor for that matter. I think we are all somewhat Externally Motivated to some degree, as always I feel it is healthy to have a balance between the two. I personally use both I think this is what has worked for me in order to be consistent for so long. I think it would be naive to say we all do not use external factors to motivate and weigh in our decisions entirely. Just as much as someone telling you, you look good, or you looking in the mirror or getting on the scale. These are all examples of external motivators that help drive us to make certain decisions.

Let me tell you a little secret though, if you solely rely on these external factors. Eventually you will be waiting for someone to say good job you, look great, congratulations all of your hard work has paid off. What will when these things are not there for you, will you have enough drive to motivate yourself to still continue on your journey? This is one reason why so many people fail I believe. We put all our eggs in one basket! In order to create balance and be whole we must create balance everywhere, not just in the physical work but also in the mental work as well.

This is one of the main reasons we teach that the number one foundational principle of health is your thoughts. They will take you as far as you want to go and they will also hold you back more than you will ever know. Be choosy with them for your life will follow each and everyone of them collectively.

Now that you know a huge downfall for achieving your goals can be setting yourself up by only being motivated by external factors, you can start working on what motivates you from the inside out. A great way to start this would be to really identify within yourself what drives you to do what you do. Yes as always I am asking you to actually spend some time with yourself and by yourself in order to determine what it is you want and what it is that will ultimately get you there. Bottom line most of us do not want to miss that next class or work out. Sometimes if we take a few moments to understand what is the driving force that will motivate you for months and years to come the few work outs you miss will become a thought of the past.

Always take some time to determine who you are where you are and why you are going there. Getting to know you can be fearful. But the only thing I know that is worse is never getting the opportunity to explore what is inside as well as out. Just as much as we all have certain physical limitations and boundaries, these are merely mirror images of what is inside of us. The things we manifest in our thoughts may become the very things we fight and struggle with mentally. Take time to understand what makes you tick and I guarantee you will keep on ticking much farther than you thought you would. Remember to enjoy every moment and think about what you want rather than what you do not, this will take you beyond any class or words from others.

Have a wonderful day!

Yahete

Ryan

What are the benefits of a Personal Fitness and Nutrition Coach?

There are countless benefits to hiring a personal Fitness and Nutrition Coach. Like anything else, if you want the best results you seek an expert. If you’re selling your home you would want the best realtor you can find, right? You have probably already spent tons of money on bogus exercise equipment, gym memberships, and weight loss products or even ineffective Personal Trainers at your own gym. Don’t waste anymore of your precious time or money and let us show you how to get in shape faster than you thought possible! Here are some benefits of working with your own Fitness and Nutrition Coach:

* Increased energy and stamina - Life can be crazy at times. You will enjoy having the extra energy to spend time with the kids, go out with friends, etc.
* Overall confidence - Knowing that you are making progress will do wonders for your self esteem and confidence.
* Motivation and Accountability - There may be days where you don’t feel like working out, we will give you the extra push to keep you on track!
* Seeing is Believing- You feel great when you have to donate those old clothes that don’t fit you anymore.
* Increased Results - Having guidance and support along the way will ensure you are achieving you maximum results. Our Highly trained staff is educated to make the best program available to you. Something you would probably not be able to do on your own.

If you are tired of struggling to achieve your weight loss and fitness goals, you’re going to love working with us! Don’t forget you can take advantage of our free personal training offer by filling out the form to the right!

Why are we different?

There are other personal trainers in these areas, but we are not just Personal Trainers. We are by far the most educated and skilled professionals at this level. You WILL NOT find another program that can create the programs we do with the visible, lasting results that my clients are getting. If you are looking for someone to give you a generic workout program, that is not what we do. We do not count Sets and Reps and Baby-sit you. We create programs that work, we motivate you we guide you, and most of all we empower you with the ability to take charge of your own health and fitness needs. Most other programs do not even come close to doing these things for you. If you have been around you know what I am talking about.

Our main focus is you, to customize a program that fits you and your lifestyle. Not to just do what everyone else is doing. Our Programs are unique and very from person to person, based of as assessment of each individual. The Difference between our programs and the other guys is first off we care; second we have the knowledge and experience to back it up. Our business is changing peoples lives to better each personal we work with as a whole person, not just a quick fix get in shape in 4 weeks. That is not lasting health and ultimately will do nothing but frustrate you more. So we devise plans in order for you to become successful and achieve every health and fitness goal you have.

Our staff are all college graduates in the field of Health and Wellness, and hold the highest standards of education in the fitness industry. Holding Certifications in Exercise and Nutrition from the world-renowned C.H.E.K Institute in San Diego California. www.chekinstitute.com

Our continuous pursuit to educate our clients so they can one day make the healthy choices they need to make everyday on their own and feel empowered with the knowledge they have learned so they can apply it to their lives everyday.

Our facility is a PRIVATE training facility. It is very clean and neat, No Gym Memberships, NO Fighting for machines, NO Wasting time wondering if what you are doing is really working. Get ONE ON ONE attention just you and the Coach no distractions no waiting for machines etc.

This is not your average training experience, it is something you must experience yourself. Feel free to call or email me anytime.

-Ryan

Tel: 916-300-3640
ryan@ryanpbailey.com