Featured Stretch

The Newsletter dedicated to Holistic Body~Mind Health & Optimal Performance

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ATTENTION ALL C.H.E.K PRACTITIONER LEVEL 2s: Are you planning on attending CP3 this year? If so, then your first case histories are due by May 31st. Contact Ruth in our Education Department for more information on submitting your first case history [email protected].

Featured Stretch

COME SEE US AT ECA/OBOW 2013 NEW YORK CONVENTION ON FEBRUARY 7TH-10TH: CHEK Faculty Member Dan Hellman will be presenting the following sessions: • Practical Approaches to SI Joint Pain • To Workout or Not to Workout • Assessing Core Function for Superior Results

Shoulder Rotator Stretch

• Effective Flexibility Training

Equipment Needed

You can register for this event here: http://www.regonline. com/Register/Checkin.aspx?EventID=1156105 WE’RE ALSO IN MONTREAL WITH CANFITPRO ON FEBRUARY 8TH-10TH: CHEK Faculty Member Yves Ethier will be presenting the following sessions in English and French:

C li c k wt!o F o ll o

January 15, 2013

• Absolute Essentials of Program Design • Functional Anatomy to Improve Function • Le Primal Pattern® Système de Mouvement • Stratégies Essentielles pour Ēlaborer des Programmes Sportif Personnalisés • Stand Up Straight!: Understanding Posture and Postural Assessments You can register for this event here: http://canfitpro.com/montreal

Doorknob or other secure object

How to Perform the Stretch

• Close a door and grasp the doorknob behind your back. • Keeping your trunk upright and bending your knees, slowly lower yourself until you feel a stretch in your shoulder. • Stop, inhale and gently pull downward on the doorknob. • Hold pressure for five seconds, then exhale and lower further to comfortably increase the stretch. • Repeat three to five times then switch sides.

How to Perform the Stretch

• Do not perform this stretch if there is any discomfort in your shoulder beyond the feeling normally associated with a stretch. • If you find a doorknob difficult, try an alternative secure object located a little higher up.

Taken from the Golf Fitness Card Set

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CHEK the pulse • January 15, 2013 | 1

Upcoming CHEK Advanced Training Programs

2013 Schedule

(USA & Canada)

CHEK Holistic Lifestyle Coach Level 1 • • • • •

San Diego, CA - March 22-24 NYC, NY - April 29-May 1 Chicago, IL - June 21-23 San Francisco - Oct 4-6 Toronto, ON - Nov 1-3

CHEK Holistic Lifestyle Coach Level 2 • Toronto, ON – June 5-9 • San Diego, CA - Dec 4-8

CHEK Holistic Lifestyle Coach Level 3 • USA - September 13-18

CHEK Exercise Coach • • • • • • • • • • •

Tampa, FL - February 22-26 Toronto, ON - February 25 -March 1 San Diego, CA - March 13-17 Vancouver - April 17-21 San Francisco, CA - June 7-11 New York, NY - July 17-21 Dallas, TX - August 14-18 Calgary, BC - September 18-22 Fort Lauderdale, FL - October 2-6 Toronto, ON - October 25-29 San Diego, CA - Oct 30-Nov 3

C.H.E.K Practitioner Level 1 • • • • •

Toronto, ON - March 20-24 Fort Lauderdale, FL - May 8-12 San Francisco, CA - August 21-25 New York, NY - September 25-29 San Diego, CA - Nov 6-10

C.H.E.K Practitioner Level 2 • • • •

San Diego, CA - March 4-8 Toronto, ON - April 24-28 East Coast - Oct 23-27 San Diego, CA - November 18-22

C.H.E.K Practitioner Level 3

• San Diego, CA - October 18-26

Golf Performance Specialist

• San Diego, CA - September 6-8 • Fort Lauderdale, FL - July 12-14 • Toronto, ON - November 22-24

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Contacts North America C.H.E.K Institute www.chekinstitute.com [email protected] Phone: +1-760-477-2620 How to register for a course in the USA and Canada

Contact one of our Admissions Advisors. They will be able to explain our educational process in detail. The Admissions Office is open Monday-Friday (8am-5pm PST). Phone: +1-760-477-2620 Email: [email protected]

International Affiliates

Please contact your respective International Affiliate below.

UK & Europe CHEK Europe Ltd. www.chekeurope.com [email protected] Phone: +44 01704 821321 Australia Place of Chi www.placeofchi.com [email protected] Phone: +61 02 9986 0840 Sweden, Norway, Finland Eleiko Sport AB Ph: (+46) 035 17 70 70 www.eleikosport.se [email protected] Dates and locations are subject to change. Please check with the C.H.E.K Institute or International Affiliate organizing the course before making any travel arrangements.

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Eating Vegetarian When You Are Pregnant By Holli Clepper, CP 3

Webinars & Coaching Calls

Upcoming! There are many reasons people become vegetarians or vegans. This article is not about why. It is about how to be a “healthy” vegetarian during your pregnancy and while breast feeding. I also encourage you to research if being a vegetarian the right choice for the health and development of your baby. Many vegetarians eat meat during their pregnancy to increase the amount of nutrients needed for fetal development. I have found four excellent references which I used to provide the best information I could on being a healthy vegetarian; The Whole Soy Story by Dr. Kaayla Daniels, www.westonaprice.org, www.savvyvegetarian.com and HHP Coryn Leaman, www.aohstore.com. If you choose to remain a vegetarian during your pregnancy, it is extremely important you pay close attention to your diet to ensure that you are getting enough fat and protein to help your baby grow. Protein is essential for optimal health and growth and it can be difficult to obtain in a vegetarian diet if you are not paying attention to the source of your foods. Be sure to combine foods properly or eat the right foods so that your body is getting the protein it needs for your baby’s development. There are numerous websites available to help you decide which diet is right for you. The main thing to remember is that you are getting all the nutrients you need from your food and some from your supplements. Vegetarians tend to get little iron, B12 and Omega 3 fatty acids, as well as Vitamin D and Vitamin A. Further, many vegetarian diets include a great deal of soy from soy milk to soy cheese and soy hamburgers. Remember, too much soy can be damaging to your body and your baby because of increased hormones and MSG and nitrites being ingested. Soy has been found to cause Hypospadias in male babies when ingested by their mother’s during pregnancy. Hypospadias is a birth defect of the urethra in the male that involves an abnormally placed urinary meatus (the opening, or male external urethral orifice). Due to the high levels of phytoestrogens in soy; it has been linked to today’s epidemic of infertility. Further studies have linked learning disorders, attention deficit and other behavioral disorders to infants who were fed soy formula.


MONTHLY WEBINARS: How to Look & Feel Great This Year: The 6 Foundational Principles of the CHEK System Wednesday, January 23, 2013

CHEK Webinars are free for C.H.E.K Institute-trained professionals and are open to everyone else for just $24.95 each or an annual subscription of $19.95 per month. To register, please visit: www.chekinstitute. com/webinar. C.H.E.K Institute Trained Professionals will received email instructions on how to register for each webinar.

CHEK ITP COACHING CALLS For Ex. Coaches, C.H.E.K Pracs & Golf Perf.

Jan 17th

w/ Dan Hellman For Holistic Lifestyle Coaches

Feb 13th

These special Q&A Coaching calls with CHEK Faculty are only for C.H.E.K Institute-Trained Professionals with current status. CHEK ITPs will receive email instructions on how to register for each coaching call. If you have a particular question to be addressed by a faculty member, please send them to [email protected].


Holistic Living

I encourage you to minimize your soy intake so you are not eating soy every day, or even at all. Below is a quick reference to the dangers of soy and a list of soy foods that are safe to eat. The Whole Soy Story by Dr. Kaayla Daniel2 is an excellent resource for further information. In addition, please reference the children’s health section in Postpartum Health and Happiness Volume 2, for information on infants and soy formula.

Confused About Soy? - Soy Dangers Summarized Reference: Soy Alert! www.westonaprice.org3

10 Healthy Eating Action Items to Live By • Eat right for your Primal Pattern® diet type. • If you can’t pronounce a word on the label, then don’t eat it. • Avoid the four white devils: • Sugar • Flour • Processed dairy • Table salt • Juicing: Drink freshly squeezed juice only. • The longer the shelf life, the worse it is for you. • If it wasn’t here 10,000 years ago, don’t eat it. • Drink water • 1/2 your body weight in ounces per day • = / > 300 parts per million total dissolved solids • Hardness = / > 170 mg/L • pH 7 or greater • Live by the “80/20” rule. If you live and eat in accordance with the natural principles 80% of the time, your body can absorb insults 20% of the time and still remain vital. • Produce purchasing preferences: • Certified organic --> Organic --> Locally farmed --> Commercial • Meat purchasing preferences: • Certified organic free-range --> Organic --> Locally farmed free-range --> Commercial hormone-free --> Commercial Taken from You Are What You Eat

C li c k H e r e

1. High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children. 2. Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth. 3. Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women. 4. Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease. 5. Vitamin B12 analogs in soy are not absorbed and actually increase the body’s requirement for B12. 6. Soy foods increase the body’s requirement for vitamin D. 7. Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein. 8. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines. 9. Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods. 10. Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

What Vegetarians Should Eat To Get Enough Protein Each plant food has its own unique amino acid profile, from green leafy veggies to tubers, from barley to quinoa, from lentils to tofu, from macadamias to brazil nuts. By eating a variety of plant foods with ‘incomplete proteins’ throughout the day, we can easily get enough ‘complete protein.’ For lacto and ovo-lacto vegetarians, any food can be complemented by the high quality proteins in dairy products or eggs, but it isn’t at all necessary to include animal foods to get enough protein in your diet4. Your body puts together amino acids from plant foods to give you complete protein throughout the day. For instance, the amino acids in beans & lentils are balanced by those in grains, nuts and seeds, and vice versa. Vegetables and fruits also contribute significant amounts of protein. A one cup serving of avocado, for example, has 3 grams of protein, and a medium potato with skin has 4 grams. Vegans and vegetarians can get all the essential amino acids, by eating different combinations of grains, legumes, nuts & seeds, vegetables & fruit several times throughout the day.



Eating for complete protein isn’t a scientific system of food combining, where you have to keep track and analyze everything you eat. It’s a natural traditional way of eating, which most human beings have thrived on, for thousands of years. Food is a sensual pleasure, and complete protein is a side benefit.

CHEK Spotlight

As a rough guide, the chart below shows some examples of foods that go together well. In reality, the possibilities could fill several pages, and you don’t need to rely on precise combinations of food for complete protein. Sample menu items: • Stir fry with green vegetables with brown rice • Hummus with vegetables and whole wheat pita bread or organic corn cakes • Grilled cheddar cheese on sprouted grain bread • Chili with organic beans and cheese • Lentil walnut loaf and cashew gravy

* www.forksoverknifes.com sells an excellent cooking book with vegetarian recipes that taste great and are extremely healthy.

Australia, QLD

Rhett Strauss www.khijra.com

In closing, analyze your diet and make sure you are not eating foods that are highly processed or contain soy. Shopping the perimeter of the grocery store helps ensure you are making healthy choices.

CHEK Qualifications

References: 1. American Congress of Obstetricians and Gynecologists - www.acog.org 2. Daniels, Kaayla Dr., The Whole Soy Story: The Dark Side of America’s Favorite Health Food., Newtrends Publishing, Inc.; 1st edition (March 10, 2005) ISBN-10: 0967089751 3. Price, Weston A., Weston A. Price Foundation. - www.westonaprice.org 4. Savvy Vegetarian - http://www.savvyvegetarian.com/

Biography

About the Author

Holli Spicer-Clepper, owner of In Health and Happiness, is a C.H.E.K Practitioner Level 3, has a B.S. in physical education from Texas A & M, has been a personal trainer, group fitness instructor and educator in the fitness industry for over 23 years. She has taught and trained at a variety of gyms from the YMCA, to Total Woman to the C.H.E.K Performance Studio. She has held Directorial positions in leading health and fitness companies such as the American Council on Exercise from 1991 - 1999 and The C.H.E.K Institute, with whom she is still an education consultant. Holli has taught educational courses for Exercise Etc., The YMCA, and IDEA World, to name a few. She is currently an instructor at the University of California San Diego extension program. Through Holli’s unique experience as an educator, personal trainer, C.H.E.K Practitioner and group fitness instructor, she has developed a keen sense for how the body works and has done in-depth research on functional exercise and holistic nutrition. She has taught a variety of exercise classes, including prenatal classes as well as trained numerous prenatal and postpartum clients, post rehabilitation clients and athletes over the years. Holli lives in San Diego California with her son Jake and husband Tim. For more information on Pre- and Postnatal home study courses authored by Holli visit www.InHealthAndHappiness.com


CHEK Practitioner - Level 3 CHEK Holistic Lifestyle Coach - Level 3

Rhett Strauss is the owner of Khijra and an Integrated Rehabilitation Specialist with 10 years experience in the Holistic Health profession. Khijra is located on the Gold Coast, Australia. Rhett began studying and applying the CHEK Philosophy with clients in 2002 after he completed a Bachelor of Aerospace Engineering. This sudden change in career path was instigated by the realization that teaching the science and art of healing, health and performance was his calling. Fast forward to today and Rhett has completed C.H.E.K Practitioner Level 3 and Holistic Lifestyle Coaching Level 3 with the C.H.E.K Institute, making him one of the highest trained C.H.E.K Practitioners in his area. He also has completed a Diploma in Teaching Meditation with Inner Peace Institute for Wellbeing and Neuromuscular Therapy with the founder Paul St John. With this combination of disciplines along with a plethora of books, audio programs, short courses, workshops and retreats; Rhett has a unique capability to facilitate & support people through change and offer them a way through their challenges

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Featured Product January is the time for setting new goals and resolutions for the coming year. Here are a couple of resources to help you achieve success in 2013. Are Your Meme’s Building Your Dreams? This downloadable audio program series presented by Paul Chek will help you to develop the habits and beliefs that will make your dreams a reality. You’ll understand the nature of memes, what they are, how they spread and who creates them, and you’ll discover your own memes to determine which are serving you and which are hindering you. You’ll learn to rid yourself of your current harmful memes and protect yourself against future memes and how to cultivate the kinds of memes that will support you in achieving your dreams. https://chekandpps.infusionsoft.com/app/ manageCart/addProduct?productId=98 The Ultimate Health Bundle Guide yourself to optimal health and fitness using Paul Chek’s Ultimate Health Bundle. This package includes “How to Eat, Move and Be Healthy!” book and DVD, plus “You Are What You Eat” audio program. Great for anyone setting healthy eating, exercise and weight-loss goals as part of their New Year’s Resolutions. https://chekandpps.infusionsoft. com/app/storeFront/ showProductDetail?productId=566

3 Keys to Overcoming Parasitic Memes by Paul Chek When we talk about parasites, we usually mean worms, bacteria, fungi or viruses. But there’s another class of parasite that is equally – if not more – important than these organisms. The parasite that I’m talking about is the meme. Richard Dawkins introduced us to the meme back in 1976, explaining that memes are ideas or habits that reproduce just like living organisms by taking root in our minds. Just like other symbiotic organisms, they spread from one host to the next, carrying their effects with them. Sound crazy? Think of these commercial jingles, some old, some current: ‘I am stuck on Band-Aid, ‘cause Band-Aid’s stuck on me!’ “ Double your pleasure, double your fun” (Double-Mint gum) “Like a good neighbor, State Farm is there” ‘ Oh, I wish I were an Oscar Mayer Weiner’ “I’m Lovin’ It” (McDonald’s) “Give me a break, give me a Kit Kat” Those examples may be old, but I know just the mention of them has started a song or two running through your head! That’s a meme. And memes can have wide ranging behavioral and psychological effects. Take, for example, the McDonald’s meme. How many Big Macs were eaten as a consequence of that one meme? What are the physical consequences of eating those Big Macs? That’s just one example of how a meme – a reproducing idea – can affect our behavior and our long-term health and wellbeing. So the basic idea is that memes are little mental critters that hijack your mind for their own use, just like biological parasites like worms, bacteria or fungi can do the same to your body. More often than not, it is our memes that make us susceptible to the physical parasites we experience in our lives. They lead us away from the healthy lifestyle choices that make us resistant to infection and illness. So one of the best ways to avoid the physical parasites is to take care of the mental-emotional ones. Now that you’ve got the fundamentals of a meme, the place where our own collection of personal memes manifests most powerfully is in the shadow-self. Each of us has a shadow-self. It’s that part of your psyche that once served you, but now has the effect of slowing down your personal growth and evolution. The shadow-self is composed of memes – memes that are built to survive. And because these memes are commonly given birth to during periods of high stress and self-defense, they are highly charged, easily activated and very resilient. What this means is that whenever you encounter new ideas, when you experience periods of high stress or you are working to change yourself, your



shadow-self will flare up. All of those memes that make up your shadow-self will be active, attempting to direct you away from the new ideas and away from the changes. You’ll know when these memes are being triggered when you experience: • Mental blockage • Feelings of numbness – physical, emotional or spiritual • Feelings of fear, anxiety, anger sadness or other emotional reactions out of character for who you are now. • Speaking or acting in a way that is out of character for you • Physical sensations such as indigestion, shortness of breath, muscle tightness, joint pains, unusual circulatory changes, headaches or fatigue When you experience these negative reactions, remember that the shadow-self is a collection of memes and they’re working together to create a self-concept that is exerting its influence on you. So how do you overcome the mental-emotional parasites that make up your shadow-self? That can be a complicated question, but there are always three things I work on with my clients when we tackle memes.

Forgive yourself Most often at the heart of our shadow-selves are feelings of guilt, shame and anger at ourselves. So the most powerful way to uproot the harmful memes in your life is to forgive yourself for any of those feelings and judgments you make about yourself and forgive yourself for any attachments you may have to disempowering memes. I know this has been a fast-and-furious tour through the world of memes, but here’s the thing. Memes penetrate nearly every aspect of our lives, including our beliefs about food, exercise, relationships and religion. They can either enhance our lives or weigh it down. So this month, I invite you to take some time and do a little memetic-diagnosis on your life. When you do discover one, don’t panic! Just remember to fuel your dreams, manage by detachment and forgive yourself. If you can do that, not only will your harmful memes affect you less and less, but you’ll find you’re more resistant to parasitic infection of other types as well.

Fuel your dreams Just like any other parasite, memes can exert their effects more powerfully when you’re run down. So be sure that you follow the foundation principles in order to give fuel to the positive, healthy ideas and habits you have. Eat organic food as often as possible and eat according to your Primal Pattern® diet type. Drink half your weight in ounces of water, every day and get eight hours of sleep.

Do You Have a Fungal or Parasite Infection? Fungal and Parasite Infections Are More Common Than You Can Imagine!

Manage by detachment When you have a painful experience or reaction, try to first detach yourself from the emotion and experience. Image placing the experience in a glass box and hang the box from the ceiling. Sit as calmly as you can without judgment and allow the box to dangle in front of you. Observe it as it rotates, allowing you to see the situation from all sides. Simply accept what is, is and from that position of detachment see if you can see the truth of the situation and plot a possible solution from a position of acceptance and non-judgment.


Don’t Let Them Eat You Alive! Click to get your FREE report by Paul Chek to find out how to recognize the signs of an infection!


Recent CHEK Graduates EC

Brenna Steiner Luigi Rizzo Pam Bloxsidge

Marc Hatvani Paul Skidmore

HLC1

Danny Flood Colleen Aull Aline Ramos Sostag Georgia Rhodes James Miller Denise M. Herrera Renee Doyle Deva Lingemann Devon Smith-Breidel Monica Ahluwalia Dane Brett Kelly Redanz Joscelin Cronk Jennifer Hevey Aidan Paparoula Jared Kaplan Gray Thorn Elissa Bacon CP2 Gorete Almeida Jose Costa Pinto Ildiko Hegyi Nick Becerra David Wu Barbero Caico Stefanie Obregozo Vanessa WalkerFearon Philo Krishna Yvonne Rideout Farnsworth

CP1

Kylie Phillips Liz Karp Catherine Tracy Tim Brown Courtney Miller Michelle Gauthier Michele GervaisCalloway Gary Jasmin Veronika Ticha Sandy Ritchie Jason Marinovich

Steve Jenkins Kristen Price

HLC2

Korey Nau Alessandra Gil Michael Crammond

Golf

Fiona Hay Ramon Clark

*These are the names of recently-graduated CITPs who have successfully completed their Advanced Training Program and passed their examination. Due to the constraints of newsletter publishing deadlines, we cannot guarantee that everyone will be included in the most recent issue, but don’t worry; we’ll get you in the

Download Your January Desktop Wallpaper Here’s a free downloadable gift for you this month. I’ve put together a desktop wallpaper especially for CHEK the Pulse readers. Feel free to share with your friends and coworkers.

Cl ick to Do wn loa d 1680 x 1050

next one.

Upcoming Birthdays! Got a birthday coming up?

Jennifer Ventura - January 5th Michelle Goldbach - January 13th Philip Randazzo - January 24th Rika Keck - January 30th

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View from Paul’s new office!

PUBLISHER C.H.E.K Institute, LLC. Phone: +1-760-477-2620 Fax: +1-760-477-2630 2105 Industrial Court, Vista, CA. 92081, USA www.chekinstitute.com

Disclaimer: The information contained in the CHEK The Pulse is given in good faith and has been derived from sources believed to be reliable and accurate. However, the C.H.E.K Institute L.L.C. nor any person involved in the preparation of this publication accept any form of liability for its contents. The information contained in this publication should not be substituted for the direct advice of a qualified health care professional.

EDITOR Tristan J. Loo Email: [email protected] Phone: 760-477-2620

Copyright © 2012 by the C.H.E.K Institute. All rights reserved. ISSN 1937-4038

Paul and Donal stacking rocks in Australia

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