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Health & Wellness Resources

  • February 06, 2024 1:02 PM | Anonymous

    This month's resource is provided by The Camp Transformation Center & Arroyo Vista Family Health Center.

    February is American Heart Month, a time when all people—especially women—are encouraged to focus on their cardiovascular health. According to the National Institutes of Health, heart-healthy living involves understanding your risks, making healthy choices, and taking steps to reduce your chances of getting heart disease, including coronary heart disease, the most common type. By taking preventive measures, you can lower your risk of developing heart disease that could lead to a heart attack. 

    Though this month is American Heart Month, maintaining good heart health daily is crucial for overall wellbeing. Here are some essential tips for keeping your heart healthy:

    1. Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of saturated fats, trans fats, cholesterol, and sodium.

    2. Regular Exercise: Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities two or more days a week.

    3. Maintain a Healthy Weight: Aim for a healthy body weight, and manage your weight through diet and exercise.

    4. Avoid Smoking: If you smoke, seek help to quit. Smoking is a major risk factor for heart disease.

    5. Manage Stress: Chronic stress can contribute to heart disease. Find healthy ways to manage stress, such as exercise, relaxation techniques, or hobbies.

    6. Get Quality Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can contribute to heart problems.

    7. Regular Check-ups: Visit your doctor for regular check-ups and screenings. Monitoring your blood pressure, cholesterol levels, and other heart disease risk factors is vital for early detection and management.

    8. Limit Alcohol: If you drink alcohol, do so in moderation. Excessive alcohol consumption can lead to heart issues.

    Remember, it's important to consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have existing health conditions.

    See below for special February offers from great local businesses.

    For the month of February, The Camp Transformation Center—Alhambra is offering a 28 Day Program for $77.

    You will receive:
    ✅Group classes w/ our trainers
    ✅Build healthy eating habits with our detox-inspired nutrition plan
    ✅A supportive team to guide you & check in weekly

    ➡️The first step is to book an appointment with us.

    This Heart Month, Arroyo Vista Family Health Center (Arroyo Vista) celebrates its 43rd anniversary of providing comprehensive healthcare services and collaborates with the American Heart Association to increase heart health awareness.  

    The American Heart Association will provide Free Hands-Only CPR demonstrations, blood pressure monitoring, and information on how to make healthy changes to lower your risk of developing heart disease on February 13 and 27 from 11 am to 1 pm at Arroyo Vista’s El Sereno health center located at 4837 Huntington Drive North, Los Angeles, CA., 90032. For more information, contact Irene Holguin, Director of Patient and Community Relations, at 323-987-2007.   

  • January 10, 2024 6:04 PM | Anonymous

    This month's resource provided by Nu Millennium and Freedom Martial Arts.

    According to a Forbes Health/OnePoll survey of 1,000 U.S. adults conducted in October 2023, 48% of those who responded stated that their top resolution centered on improving Physical Fitness, while 36% stated that Mental Health was their primary focus for the 2024.

    Other research goes on to show that 23% of people quit their goal within the first week, and 43% quit by the end of January.

    Whether it’s through karate and boxing or guided meditation and group hypnosis, we have everything you need to make big changes in 2024!


    What is Whole Health?

    Whole Health is the physical, behavioral, and spiritual wellbeing as defined by individuals, families, and communities.

    This can be broken down into three main parts or Parts of Being: Mind, Body, and Spirit. Within those three parts are ten unique aspects to explore. (fig. 1)

    Choosing one of these 10 unique aspects would be a great way to discover the best goal or new habit for you in 2024.

    The Body’s four aspects are: Stress Reduction, Healthy Eating, Physical Activity, and Restful Sleep.

    The Mind’s two aspects are: Positive Thinking and Gratitude.

    The Spirit is comprised of four aspects. Human Connection, Service to Others, Beliefs and Spirituality, and Meaning and Purpose.

    Follow this link to download a “Wellness Wheel” that can assist you in identifying which aspects of your Whole Health needs improvement.


    What is a Goal?

    A goal is a new habit you want to incorporate into our life and something you are willing to put in the necessary effort it takes to achieve it.

    The key to creating an effective goal is to be very specific, Identify the specific action that needs to be done and the clear understanding of the emotional benefit to accomplishing your goal.

    It is easier to find and maintain motivation when there is an emotional connection to the final result or completion of the goal. Continue reading to create your perfect goal for 2024.


    Successful Goal setting in 2024!

    When it comes to success in completing our new goals for 2024, think S.M.A.R.T.!

    S.M.A.R.T. is an acronym for the process of creating the perfect goal for the new year. When creating a goal follow this model:

    S – SPECIFIC

    Make the goal as specific as possible. For instance, “I will get more exercise” is a wonderful goal. However, “I will walk 3 times a week” is more specific and far better!

    M – MEASURABLE

    A goal that is measurable makes it easier to know how you accomplish it. Let’s add to our example, “I will walk for 1 hour, 5 times a week.”

    A – ACHIEVABLE

    A great goal is specific to you. Therefore, the goal should be achievable by you. Does your schedule allow you to walk for 1 hour, 5 times a week? Perhaps your child’s extracurricular activities prevent you from being available 5 times a week. A better goal would be, “I will walk for 1 hour every Monday, Wednesday, and Friday.”

    R- REALISTIC

    It’s important that the goal we create is realistic for you. I had a client that wanted to go to the gym for 3 hours, 5 times a week. The problem was that they hadn’t stepped foot in a gym in 20 years. Rather they were thinking back to a time when they were in college as part of team sports. Returning to our example, a more realistic goal would be, “I will walk for 20 minutes every Monday, Wednesday, and Friday.”

    T - TIME SENSITIVE

    Our goal needs to be time sensitive. This gives us a deadline and let’s us know exactly when we’ve accomplished it! For example, “I will walk for 20 minutes every Monday, Wednesday, and Friday at 6pm for the next 8 weeks.”

    Once we accomplish our S.M.A.R.T. Goal by the deadline we’ve established, we can create a new goal building on the progress we’ve made. For instance, “I will now walk for 40 minutes every Monday, Wednesday, and Friday at 6pm for the next 8 weeks!” Now, we can build on the consistency and routine that we’ve already changed into a habit for the previous 8 weeks, further improving our chances of success. Follow this link to download the SMART Goal Worksheet.

    Stop Sabotaging Your Goals for 2024!

    The subconscious mind can be our worst enemy. It can keep us from creating new patterns of behavior. That is why we see ourselves making the same choices over and over and feeling powerless to change it. The frustration can be overwhelming. Unless you have direct access to your subconscious mind to rewrite those patterns of behavior, long term change can be a very difficult process and those new year’s resolutions are doomed to fail.

    Here are some common pitfalls when creating or achieving new goals or habits:

    1. Being too VAGUE. Vague goals are the perfect set up for failure. We have no idea what we will be doing, when nor for how long. The solution is to be specific. Follow our S.M.A.R.T. Goals process to create a specific goal for you!
    2. Making the goal TOO BIG. We’ve all had the experience where we think we can do “too much, too soon”. We often try to make the biggest changes so we can see the biggest results possible and in the shortest amount of time. Unfortunately, the subconscious mind hates and is extremely resistant to dramatic or big changes. That is why it is much easier if change happens slowly and consistently. This allows the subconscious mind to slowly adapt and gain momentum.
    3. Waiting for MOTIVATION. This is a very common myth. We sit around waiting to, “feel like doing it.” It we were to wait for the motivation, we’d be waiting forever. The Subconscious Mind loves homeostasis or keeping things the way they are. The key to motivation is action! Once we make the commitment to a consistent and specific action, we can create a new habit. With a new habit comes momentum or routine, which is the mind’s new homeostasis.
    4. No emotional benefit. Human behavior is dictated by strong emotions. When we attach an emotion to the outcome of the goal or new habit, we are then willing to put in the effort in takes to accomplish the goal. The stronger the emotional connection, the more effort you’re willing to put forth. “I want to stop smoking,” although a great goal, lacks emotional connection. How much more willing are you to put forth the effort to “stop smoking” if the benefit was, “to be a better role model for my children,” or, “to live long enough to watch my grandchildren get married”?
    5. No plan or strategy. Creating a plan of attack and putting the effort in creating a plan ensures success and allows you to anticipate problems or issues ahead of time and discover solutions before they arise. Think, “Proper Preparation Prevents Poor Performance!”

    If you’re looking for a way to easily let go of past hurt, pain or patterns in your subconscious mind, and allow for a new start for 2024, join us for Hypnotic Healing Journey’s: Releasing the Past on February 25 from 11am to 12pm at FREEDOM Martial Arts & Fitness – 5607 Huntington Dr. N., L.A. CA 90032. Our journeys feature a small group discussion followed by a 40 min. healing sounding bowl and therapeutic group meditation.

    This article is provided to the Alhambra Chamber of Commerce by Nu Millennium Hypnotherapy and Freedom Martial Arts who are responsible for the content. The Alhambra Chamber of Commerce does not endorse medical advice or remedies recommended by the authors or any other provider.



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