Rick Hanson, Ph. D.

rick_hanson 3 of my favorite books that have propelled me into self love, self caring, and self appreciation of my life as it is. I do it by teaching my brain to change my mind which in turn changes my brain.

Why should you read any of them or all of them?

There is always advancement in technology and science and such movement forward has given scientists an open world on how we can improve our brain and mind. It will also be good for you to be your best friend and your best advocate to be resilient.

Rick Hanson, Ph.D. has been writing books and has created meditations that help people understand how the mind and brain function. In Mind Changing Brain Changing Mind by Rick Hanson The Dharma and Neuroscience he refers to the mind as the place where “the flow of information through the nervous system, most of which is forever unconscious.” and the brain which he refers as “the brain is embedded in larger systems, including the nervous system as a whole, other bodily systems, and then biology, culture, and evolution. It is shaped by those systems, and also shaped by the mind itself.” all of this to say we know so little and there is so much chaos that the little we know we can use to our benefit to understand the chaos of our mind/brain. But when we teach ourselves to see our thoughts without judgement, when we stop and settle to see how we think, what we think before we act upon the actions of others we are able to feel less chaos and to be settled with the always changing of what’s around us.

The books have not just helped me understand my chaotic brain, they have also, along with meditations, helped me take on the world as it comes.

In conclusion, I am advocating for you to be informed and for you to  STOP and watch your thoughts come and go as if they are sitting on top of clouds. Sometimes those thoughts are negative, just watch them without judgement and let them go. When they are positive, embrace them without judgement and take them in as they fulfill you with love, appreciation, and care. Then let them go too. The many little good things that can help you feel good can happen 15 seconds at a time.

Here is what Rick Hanson wrote in one of articles: “The reality is that the more we study how the mind and brain intertwine, the more we find how well it maps with Dharma. The Buddha clearly understood this cycle of using the mind to change the brain, which then changes the future mind. If this is done well, it reduces suffering. He showed us ways to examine our experience, see how this works, and use that intuitive, direct understanding to free ourselves from suffering—completely free ourselves, in this very life, potentially.”

Here is a way to get started on “Take in the Good”: https://youtu.be/jA3EGx46r4Q



Exercise for unforeseen diseases

Are you able to include the recommended weekly physical activity as prescribed by American College of Sports Medicine, ACSM?

According to the American College of Sports Medicine, doctors can greatly impact a revolution to prescribe Exercise as Medicine. Exercises and recommendation to get started.

Alzheimer EX anxietyDepression EX Asthma ex Epilepsy Ex

Classification of Total Weekly Amounts of Aerobic Physical Activity Into Four Categories by Health.gov

Levels of Physical Activity

Range of Moderate-Intensity Minutes a Week

Summary of Overall Health Benefits


Inactive No activity beyond baseline None Being inactive is unhealthy.
Low Activity beyond baseline but fewer than 150 minutes a week Some Low levels of activity are clearly preferable to an inactive lifestyle.
Medium 150 minutes to 300 minutes a week Substantial Activity at the high end of this range has additional and more extensive health benefits than activity at the low end.
High More than 300 minutes a week Additional Current science does not allow researchers to identify an upper limit of activity above which there are no additional health benefits.

Action is needed at the individual, community, and societal levels to help Americans become physically active. Even if you have a disease, most exercise can improve the ailments of your condition.

  • Inactive is no activity beyond baseline activities of daily living.
  • Low activity is activity beyond baseline but fewer than 150 minutes (2 hours and 30 minutes) of moderate-intensity physical activity a week or the equivalent amount (75 minutes, or 1 hour and 15 minutes) of vigorous-intensity activity.
  • Medium activity is 150 minutes to 300 (5 hours) minutes of moderate-intensity activity a week (or 75 to 150 minutes of vigorous-intensity physical activity a week). In scientific terms, this range is approximately equivalent to 500 to 1,000 metabolic equivalent (MET) minutes a week.
  • High activity is more than the equivalent of 300 minutes of moderate-intensity physical activity a week.


Pilot Wellness Class

Boost Metabolism, Lower Cholesterol, Prevent Diabetes, Lose Weight, and Dramatically Improve your Well-Being.

Onmywayto PilotWellnessClass

On My Way to Wellness Class

We will engage in exercising 2 times a week, you will learn what to eat to lose weight, gain energy and we will practice releasing each thought, emotion, and sensation as they arise: exploring how to fulfill a sense of contentment, peace and love.

By meeting the mind in the stillness of the body and allowing the breath to be our gentle guide, this class will introduce you to transformative body-mind practices, offering
physical activity in 7 minute intervals to experience the body as it connects to the mind.

Exercises using your body and keeping an intensity according to your fitness level. The exercises will last between 20 to 35 minutes. Then you will learn how to prevent hypertension, diabetes and what foods to eat to tame your appetitie. Each exercise session will be followed by a lesson on what foods to eat to boost your metabolism. Finishing with a guided meditation.

Mindful activities to nurture and fulfill mind, body and spirit.

A few of the benefits:
• Stress reduction
• Lowered blood pressure
• Weight loss
• Stronger muscles and a toned body
• Social interaction with healthy people
• Reduction of disease symptoms
• More energy and a positive attitude
• Overall happiness

You will participate in experiential activities: meditation and journaling. You will learn about three basic needs of safety, satisfaction, and connection for a lasting sense of well-being through exercise, eating sensible meals and incorporating meditation.

Be part of a unique class in Elko
Starts: September 15th, 2015
Ends: October 15th
When: Tuesday and Friday
Time: 6pm (10 classes)

Cost: $120 with free workbook


Walking Class to Prevent Disease

Most of us started walking when we were between 9 months to a year but somewhere between our upbringing and life commitments we have become less active. It is recommended for everyone to walk everyday to prevent disease, but yet almost 40% of the US population doesn’t actively move regularly according to a study by Brownson RC et al. published online on 2005.


Walking Class to Prevent Diseases

What measures can you take to start a walking program?  

  1. Find a friend or a couple of friends who also want to walk.
  2. Make a plan to meet at least twice a week.
  3. Select a walking route
  4. Time yourself and track your progress.
  5. Get started with me and meet me on Thursdays.

The trick to preventing disease is to start physical activity 10 minutes at a time. Walking improves your immune system, it lowers your blood cholesterol, it helps you regulate your glucose intake, it helps your heart become more efficient at pumping blood and it helps you lose or maintain your weight.

Walking is inexpensive and easy to do, after all, you probably started walking when you were one year old. If you have diabetes or other diseases make sure to consult your doctor or exercise physiologist.

To get you started, I offer a walking class most Thursdays of the week. The next scheduled walks will be starting at Natural Nutrition in Elko, Nevada. Text (415) 225-9405 for more information.

Wellness, Engagement, Health

measurehealthWellness starts at home! Are you overwhelmed with information regarding how much to exercise, what to eat, how to decrease stress? You are not alone. Too much fat, too much sugar, too much processed foods, too much of anything is not good for anyone. Science gives us a glance of what works and what doesn’t work, whom can you trust? Trust that you know what is good for you. Do you feel good after exercising for 10 minutes? If yes, then it is good for you. When you eat fresh fruits or vegetables, do you feel energized? If yes, then try replacing a fruit for a can soda. Are you filled with a “to do list” and feel stressed when you are not able to get it all done? If yes, let some of those tasks go. You might feel sick and don’t know why?

Engagement starts with you! When you feel tired, when you feel stressed, when you feel lost, it might be time for you to get engage in your health. It’s a bit complicated but at the same time it is not if you go back to basics: move as much as you can, eat vegetables and fruits you can grow in your garden, give yourself time to rest, unplug from technology for 5 minutes a day.

Get a Health Assessment! Take 30 to 60 minutes a day for yourself. You can prevent obesity, prevent diabetes, heart disease, kidney disease, some cancers, and other preventable diseases with the information obtained from a Health Assessment. Where are you? Do you know your health status? Small changes can make a big difference for you, family and people around you. But how can you get started?

RMRreevue2Allow me to help you with a program that it is based on scientific research. Get a Health Assessment from My Exercise and Wellness; it will include a reading of your Resting Metabolic Rate Analysis, Blood Pressure reading, Blood Glucose Test, Resting Heart Rate and other measurements to give you a baseline and areas to concentrate on to improve your Wellness and health. Cost $130 per assessment, some of the cost can be covered by your insurance.

A Health Assessment can help you avoid developing metabolic syndrome. According to most recent data, Metabolic Syndrome is a cluster of conditions that make you sick— increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes. Can you change alone? Maybe… in the meantime allow me to help you.


8 Diseases associated with Metabolic Syndrome



Stages of Change to Start Movement

Applying Stages of Change to Start Movement

We have adapted the Transtheoretical Model of Stages of Change, developed by Drs. Prochaska and DiClemente, to identify how to proceed if you want to implement change in a specific area of your life. In this case, we demonstrate: exercise. The model can be applied to better nutritional habits, to abandon a harmful or challenging habit, to start a new career, to regain a lost relationship, etc.

Challenges that might make it difficult to get started: past failed attempts, lack of support, low self belief, stuck in the past, unable to find time, but with some guidance those challenges can become hurdles that can be jumped to proceed forward towards your desired outcome.

Applying Stages of Change to Start an Exercise Program

Stages of Change when adopting an exercise program

Stages of Change when Adopting an Exercise Program

From Values to Vision

Webster’s Dictionary
noun vi·sion \ˈvi-zhən\
: the ability to see : sight or eyesight
: something that you imagine : a picture that you see in your mind
: something that you see or dream especially as part of a religious or supernatural experience

For our purpose, to explore in the class From Values to Vision, we will look at the meaning of “something that you imagine : a picture that you see in your mind” 

Sample of a Vision Board

Are you curious about growing your awareness, develop a new skill, live a healthier life style, challenge yourself in a new sport, excel in a favorite hobby, gain physical mobility, improve your wellness, or create new connections? So often, people seek a change but are unaware of taking the time to look first at what they really want before starting into action of making a change. One way to get started is to re-evaluate your values. What top five or ten values are a “must have” in your life? Once you develop a sense of those values you can start with The Vision Board to help you set the stage to how and what you want in your future and the behavioral changes that you might need to implement to get to your vision.

Our next Class will be held on May 30th 2015. For more details fill the contact form. or text (775) 241-8405. $40 per person, sliding scale available. Bring magazines and/or images that inspire you, other materials will be provided.

Take the Pledge with Every Body Walk!

Take the Pledge I have been working on finishing my thesis paper on the San Francisco Walking Kit. I probably know more about walking for health and wellness than I never knew 5 years ago when I embarked on that research, I have a love hate relationship with my research because I was not a walker before I started the study of 40 individuals, but now I probably walk everyday because of all the benefits of walking. As an athlete, I always have concentrated on performance; how to run my fastest mile even if it’s mile 15, or how to hold a yoga pose, or how fast can I race the Terrible Two Double century. Really, in order to be healthy, I don’t have to be the fastest. In order to have a better quality of life, I do need to exercise regularly. So do you! The more reading I have done on the subject about walking; I see that our problem as a society is not that we are not walking is that we are not moving at all.

Not moving enough during the day is a HUGE problem for the future of our civilization. (Another subject that I am currently working on is plant-based nutrition, they both go hand in hand) There are two issues that we need to address as a society: 1. Incorporate physical activity in schools, 5 days a week from kindergarten to universities. 2. We need to find ways to walk to work, school and around the neighborhood.

Here are two simple ways to get started:

  1. Park ONE mile away from your destination and WALK to work or school.
  2. Three times a week invite a family member or a friend or a co-worker to join you for a 30 minute walk.

Documentary The Walking Revolution

As an exercise physiologist, I am shocked by the alarming rates of increased heart disease, strokes, obesity and other ailments because of inactivity. I can guarantee that you do not want to be another statistic in the documentation of the American Heart Society. You can do something to improve your health outcome. This time you can have control of your exercise and diet by simply giving yourself a little bit more time to take care of yourself by walking and eating better. You don’t need to run a marathon or complete a triathlon, all you need is 30 minutes of physical activity most days of the week.

During my research I came across this website and you could listen to this 30 minute documentary while you go for a walk 🙂


A Drug called Exercise


A Drug called Exercise

We have an obesity problem in the United States. Being inactive has an array of harmful health effects. Exercise is a powerful tool for both the treatment and the prevention of chronic disease and obesity, as well as premature death. Unfortunately, physical inactivity is the MAJOR public health problem of our time.

What can you do? The simple dosage is to exercise 150 minutes per week… (But you can start by doing 20 minutes twice a week)

How can you get motivated? Give yourself one hour a day to spend time with yourself. Within that hour you cna exercise for 30 to 40 minutes, you decide. The rest of the time you cna read, listen to music, meditate, prepare a quick fruit salad. If I gave you an exercise pill in a bottle would you take it? I can send you a prescription in a bottle, but you need to do the work.

What will this Drug called Exercise to for you?

  • Prevent obesity and mitigate its risks
  • reduce development and improve management of diabetes type I and II
  • Prevent and treat cardiovascular problems
  • Improvement of hypertension
  • Prevent osteoporosis and fractures
  • Reduce risk of dementia in Alzheimer
  • manage depression and anxiety and more…

No matter at what age you start, you will have a better quality of life. The most dramatic effect to see from your exercise will be a happier life.


Administration of Exercise

The side effects of exercising are measurable as well; your blood pressure, heart rate, blood sugar decreases, you will have stronger muscles and bones, it will improve your mood, it will give you confidence, uplift your self-esteem and concentration, your sleep habits will be improved, you will increase your metabolism.

You can exercise on your own or with a friend, You can do it at home, a gym or outdoors. You can hire someone or you can purchase an app to tell you what to do. There are plenty of youTube videos and learn.


Cost of your care if you suffer from osteoporosis

Exercise is cost effective for medical conditions and to prevent illnesses. You have a natural risk reduction for disease and it can cost as little as nothing.

If you do not exercise or if you have an inactive lifestyle it can be more costly than a gym membership or hiring an expert to help exercise. Ask your doctor to help you get started with exercise before he or she gives you a pill prescription. Show your doctor that you are capable of changing your habits of exercise.

Slides by Dr. Sallies, MD, FACSM during his presentation about Exercise is Medicine

Transformational Coaching with Susan

MyEandW-wheelMy aspiration for creating a 12 Week Transformational Coaching program is to provide a guide that can help you start a new point of view towards your health and wellness. It all starts with learning about you using the My Exercise and Wellness Wheel. For as little as $25 a week you can start a life of satisfaction and happiness. There are plenty of ways to start a happier more desired life. I have learned to live a fuller life by trusting myself first. We are all interconnected and learn similarly. I started by trusting myself and by connecting with my body through exercise and mindful awareness I have awaken my potential.

Allow me to help you discover the goodness and beauty in you!

How does it work?

We set up an appointment to talk online or in person. I explain the My Exercise and Wellness Wheel and how you fit in that wheel. If there is something where I can help you or if there is an area outside of my expertise then I recommend a specialist for you.

What do I get out of it?

You will receive SMART goals with an exercise guide with the following:

  1. Physical activity exercises to improve many areas of your health:
    1. Strength Training
    2. Aerobic Exercise
    3. Flexibility
    4. Weight Loss
    5. Stress Management and Relaxation
  2. Five minute mindful exercises to help you focus
  3. Guidelines for proper eating habits
  4. Specific, Measurable, Attainable, Relevant and Time-bound goals
  5. A set of elastic bands from SKLZ for a total body workout
  6. Assessments for your Quality of Life
  7. 12 one to one visits at the convenience of your home.
  8. Journal to track your exercises and more

Where can I do the sessions?

  1. You can start the sessions from your home, Ogden and surrounding areas or via Skype. We set a time that is convenient with your schedule.

When should you see results?

  1. In 4 weeks.

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