corporate pamphlet

Reach Your Full Potential

Holistic Wellness and

Fitness Center. (HWFC)

B Y C Y N T H I A E S C A R C E G A -

C A L D E R O N - G E R O 5 0 8

What is your 

Potential? According to dictionary.com

1. Potential is having or showing the capacity to

become or develop into something in the

future. 2. Latent qualities or abilities that may be

developed and lead to future success or

usefulness.

Allow us to help feed your mind, body, and soul.

With our evidence and

researched based methods, here at HWFC  we can help you or a

loved one reach their maximum

potential.

Are you or a loved one

STRESSED? What is the impact?

A t r e s t , o u r b o d i e s h a v e a n a t u r a l h o m e o s t a s i s w i t h

c h r o n i c s t r e s s o u r s y s t e m i s d i s r u p t e d a n d w e b e c o m e

s u s c e p t i b l e t o s e r i o u s h e a l t h i s s u e s .

E v e r y t h i n g i s c o n n e c t e d ! O u r b r a i n i s t h e g a t e k e e p e r t o

d i f f e r e n t p a r t s o f o u r b o d i e s , w h e n w e a r e c h r o n i c a l l y

s t r e s s e d o u r a d r e n a l i n e " r u s h e s " a c t i v a t i n g o u r

s y m p a t h e t i c n e r v o u s s y s t e m .

T h i s c h r o n i c a c t i v a t i o n s e n d s o u r " f i g h t o r f l i g h t " c e n t e r s

i n t o o v e r d r i v e , c a u s i n g t h e m t o r e l e a s e h o r m o n a l s t r e s s

r e s p o n s e s i n t o t h e b l o o d . c o r t i c o t r o p i n ( C R H ) - - >

a d r e n o c o r t i c o t r o p i n ( A C T H ) - - > C o r t i s o l

I f o u r b r a i n p e r c e i v e s t h i s c o n s t a n t a c t i v a t i o n a s a s e r i o u s

t h r e a t o u r a m y g d a l a t u r n s o f f o u r p r e - f r o n t a l c o r t e x , t h i s

c a n p h y s i c a l l y a l t e r o u r b r a i n b y c a u s i n g t h e h i p p o c a m p u s

a n d p r e f r o n t a l c o r t e x t o s h r i n k , w h i l e i n c r e a s i n g t h e

a c t i v i t y i n t h e a m y g d a l a .

S O W H A T D O E S T H I S M E A N ? ?

C h r o n i c s t r e s s a n d a c t i v a t i o n o f t h e s e a r e a s c r e a t e

b r e e d i n g g r o u n d f o r c h r o n i c c o r t i s o l , w h i c h t r i g g e r s

c h r o n i c i n f l a m m a t i o n , d e p r e s s i o n , d i s r u p t e d s l e e p

d i a b e t e s , i n c r e a s e d i n f l a m m a t o r y r e s p o n s e s l e a d i n g t o

r e d u c e d i m m u n i t y , c a n c e r c e l l g r o w t h , a s t h e r s c l e r o s i s , a n d

l o s s o f b r a i n i n s u l i n r e s i s t a n c e ( A l z h e i m e r ' s D i s e a s e ,

d e m e n t i a )

Who suffers from stress?

Well short answer is..... We ALL DO!

Some "healthy or optimal amounts" of stress can spark

attention, interest, creativity, and performance. Acute

stress in healthy individuals may be adaptive and typically

do not impose a health burden. Schneiderman, N.,

Ironson, G., & Siegel, S. D. (2005, 04). No one is immune to

stress, therefore it all boils down to "holistically" balancing

and managing stress. AKA.."The Mind-Body-Connection"

Bad News BUT..... GOOD NEWS

Scientific evidence supports our past familial "epigenetic" markers (i.e.

development, environment, diet, stress) act as a tag on our DNA, This

affects our gene response “epigenome”. Any altered patterns can impair

corticosteroid reactions throughout life thus creating a negative feedback

loop, elevated cortisol levels, and chronic activation to stress, GOOD NEWS

is we can make choices NOW to change our genetic pattern for the future.

HOW YOU ASK ?

WE'RE HERE TO HELP

release your potential

Clinical depression is one of the

most common and debilitating

of the psychiatric disorders

Keller, MB (2001) Following the

perceived stressful event, a

cascade of changes in the

nervous, cardiovascular,

endocrine, and immune system

incur. To prevent this, we focus

on a healthy mindset, while

incorporating other holistic

strategies.

MIND COGNITIVE BEHAVIORAL

THERAPY (CBT)

Cognitive behavioral therapy

(CBT) refers to interventions

that are the best-known

empirically-supported

treatments for depression.

Beck AT, Rush AJ, Shaw BF,

(2008, 05).

COMBINATION

Here at HWFC we believe in

combining proven

techniques with everyday

healthy habits that promote

overall long-term health and

well- being. Empowering

clients to manage their

lifestyle.

Every class begins with 10-15 minutes of education and

advocacy, empowering our clients to take ownership of their

health.

Mon & Wed

Fitness/Exercise classes

Tai -Chi for the Mind M/F 8:30am-9:45, 12:30- 1:45, 3:30-4:30.

Interventions such as exercise were found to improve

psychological symptoms in adults with diabetes, cancer,

chronic fatigue syndrome, and low back pain in many meta- analyses (Pedersen & Saltin,

2015). Our clients can testify to the many benefits of our varied

intensity classes offered.

Tai chi appears to have physiological and psychological benefits, and to be safe and effective in promoting balance control,

flexibility, and cardiovascular fitness. Wang C, Collet JP, Lau J. (2004)

Resistance Training M/F 10:00am-11:00, 2:00- 3:00, 6:00-7:00.

Studies show the anti-inflammatory role exerted by resistance and aerobic exercise has been recently associated with

improvement in the clinical manifestation of depression. Eyre HA, Papps E, Baune BT (2013)

Aerobic Group Sweat M/F 7:00am-8:00, 11:15- 12:15, 4:45-5:45

The benefits of regular aerobic exercise are suggested to have anti- inflammatory effects and are attributable largely to the suppression of vascular oxidative stress and inflammation. Habitual aerobic exercise preserves arterial health by inducing a direct protective effect to aging arteries against multiple potentially “adverse” stressors if chronically

exposed. Seals, D. R. (2014, 09)

Tues & Thur Mental Clarity Classes

Our most popular classes! An unhappy and stressful life is associated with decreased

emotional ability, life satisfaction, and also with cognitive impairments. Arnsten, A. F., & Goldman-Rakic, P. S. (1998, 04). These classes are designed to ease the mind and teach

the importance of focus, gratitude, and calmness. They are proven to be the most beneficial in all aspect of our clients' daily life.

Discovering Happiness Every Tues/ Thurs 2:00-

3:00, 6:00-7:00pm Gratitude and discovering happiness

evoke positive emotions that reduce

cortisol activation and inflammation.

Studies suggest that gratitude

intervention modulates heart rhythms

that enhances mental health.

Gratitude intervention on mental

well-being improves not only emotion

regulation, but also self-motivation, by

modulating resting- state Frontal

Cortex responses in emotion- and

motivation-related brain regions.

Kyeong, S., Kim, J., Kim, D. J., Kim, H. E.,

& Kim, J. (2017, 07

Power of Rest/ Deep Sleep Every Tues/ Thurs 11:00-11:45,

1:00-1:45, 7:00-7:45pm

In a society that encourages overwork,

money, and materialism science now

shows us that we can all work better,

be more productive, and have

healthier, happier lives if we learn how

to balance rest, learn to fall, and

maintain deep sleep.

Meditation and Breathing Every Tues/Thur 9:00-9:45 am, 12:00- 12:45, 3:15-4:00, 8:00-9:00 pm

Practicing meditation even 5 min a

day has a direct impact on an

individual’s mental health with

regard to managing stress,

controlling emotion, enhancing

motivation, and improving life

satisfaction or quality of life. Studies

have shown that meditation,

breathing exercise, and mental

training is accompanied by

physiological modulation, such as

decreased heart rate and amygdala

activation. Desbordes, G., Negi, L. T.,

Pace, T. W., Wallace, B. A., Raison, C. L.,

& Schwartz, E. L. (2012

References

Arnsten, A. F., & Goldman-Rakic, P. S. (1998, 04). Noise Stress Impairs Prefrontal Cortical Cognitive Function in

Monkeys. Archives of General Psychiatry, 55(4). doi:10.1001/archpsyc.55.4.362

The Cognitive Model of Persistent Depression. (2008, 05). Cognitive Therapy for Chronic and Persistent

Depression, 21-68. doi:10.1002/9780470713495.ch1

Depression in Chronic Disease and Long-Term Conditions. (n.d.). Depression Care across the Lifespan, 74-91.

doi:10.1002/9780470749739.ch5

Desbordes, G., Negi, L. T., Pace, T. W., Wallace, B. A., Raison, C. L., & Schwartz, E. L. (2012). Effects of mindful-

attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-

meditative state. Frontiers in Human Neuroscience, 6. doi:10.3389/fnhum.2012.00292

Driessen, E., & Hollon, S. D. (2010, 09). Cognitive Behavioral Therapy for Mood Disorders: Efficacy, Moderators and

Mediators. Psychiatric Clinics of North America, 33(3), 537-555. doi:10.1016/j.psc.2010.04.005

Eyre, H. A., Papps, E., & Baune, B. T. (2013). Treating Depression and Depression-Like Behavior with Physical Activity:

An Immune Perspective. Frontiers in Psychiatry, 4. doi:10.3389/fpsyt.2013.00003

Kyeong, S., Kim, J., Kim, D. J., Kim, H. E., & Kim, J. (2017, 07). Effects of gratitude meditation on neural network

functional connectivity and brain-heart coupling. Scientific Reports, 7(1). doi:10.1038/s41598-017-05520-9

Pedersen, B. K., & Saltin, B. (2015, 11). Exercise as medicine - evidence for prescribing exercise as therapy in 26

different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25, 1-72. doi:10.1111/sms.12581

Schneiderman, N., Ironson, G., & Siegel, S. D. (2005, 04). Stress and Health: Psychological, Behavioral, and

Biological Determinants. Annual Review of Clinical Psychology, 1(1), 607-628.

doi:10.1146/annurev.clinpsy.1.102803.144141

Seals, D. R. (2014, 09). Edward F. Adolph Distinguished Lecture: The remarkable anti-aging effects of aerobic

exercise on systemic arteries. Journal of Applied Physiology, 117(5), 425-439. doi:10.1152/japplphysiol.00362.2014

Wang, C., Collet, J. P., & Lau, J. (2004, 03). The Effect of Tai Chi on Health Outcomes in Patients With Chronic

Conditions. Archives of Internal Medicine, 164(5), 493. doi:10.1001/archinte.164.5.493