Fitlandia | Fitness for Your Mind

In this exciting episode, we are talking with Marni Wasserman. There is so much importance of self care and forgiveness in our health and wellness journeys. Now on to the show! Highlights 05:20 So it started slowly, organically. We put out a show a week and we just kinda kept going and we did a couple shows ourselves, we interviewed some guests, we started to kind of get a feel for what our audience was looking for. It took us about 50 episodes to get our first sponsor and then slowly we started to realize this is becoming a business. 06:14 I was diagnosed with Hashimoto's and the way I was eating and living wasn't conducive to my wellbeing anymore and I drastically changed everything. I went from being vegetarian to eating more of a Paleo and animal based diet, of course with lots of good fats and lots of veggies still, but I, I really turn things around so I could no longer teach that in my cooking classes. 08:21 For me it was just this organic unraveling of love and wanting to learn everything I could about food and teaching. So it's, it's kind of funny that, you know, seven years or whatever it was into my career teaching and educating about health, I had this little wake up call that was showing me that the path I was on wasn't necessarily the right one for me at the time. 15:31 But it took about, I'd say six months to a year before Jesse, my husband and I decided to work with a functional medicine team to go a bit deeper, to get some gut testing done, to go on different protocols to find out what's at the root cause, what's going on in my body, in my blood, in my urine with my hormones, all that stuff to see what's at the core of this or where can we start to clean up shop from the inside out. 21:44 Everyone can eat more vegetables. And it always starts there. And I know it always sounds Cliche, you know, I feel like nutrition 10 years ago saying, eat your veggies. But it's so foundational because so many people can raise their hands in a room and say they are not even having a serving a day. 27:16 Whether it's just raw veggies cut up or whether it's a couple of soups done or a dip or a couple of prepared meats or proteins that are ready to go. You don't have to put everything together. You can just have different components and then every night of the week you can even build each one. It's just something different. Listen more at https://www.myfitlandia.com/podcasts/.

In this exciting episode, we are talking with Anxiety Life Coach Ryan Light. Ryan is back and he is putting a spin on how to live a successful lifestyle while managing anxiety with a positive mindset. Highlights 01:46 I try to drink it out of me. I tried to fight it out in me. I tried to run from make, ignore it. I tried to do all the thing is I I could do to get rid of it. Um, and then the last 10 years I've changed my perspective of it and I got to the root of the matter. 04:40 It became, I became the anxiety. It was interesting for me and most people do this a lot. As I became the one thing I hated, right. I the anxiety, but my whole identity was caught up in the anxiety. 07:55 And what I found, um, in that journey was everybody wanted to show me how to treat the anxiety for me. It was only maintaining it, right? That was only, I was only treating the symptoms. I was only treating the manifestations. 09:38 That's when things really start to get real. And you know, to be honest with you, I didn't want to forgive the people in my life, right? I didn't want to eat. 11:21 You just deal with it and look at it differently. And as you do that, you know, start to heal, right? 14:59 Yes. And that's what she did for me. She allowed me and gave me tools and techniques that I needed not only to be sit within the moment, right. Cause I was still having panic attacks and I was still having those manifestations even more because I started digging up this stuff. Right?   Listen more at https://www.myfitlandia.com/podcasts/.      

In this exciting episode, we are talking with Alison Ashley.We are talking about the importance of self care and forgiveness is with our health and wellness. Highlights 00:00 Like we're always, we always talk about all we have to forgive others. So I'm really excited to talk about self forgiveness and I'm super intrigued about what that means from a perspective of creating a forgiveness journal. 02:36 So, but the frigging forgiveness is huge and it's such a stress reliever and just like sometimes it's, you know, you're thinking that you're forgiving and you have to go deeper, deeper, deeper. There's deeper levels. There's not just one level of forgiveness. 06:30 And then finally they come to it themselves. And that's the best is, is that you're not giving the advice. You're letting them get it themselves. So that's the best. 10:17 You know, the forgiveness part, it gives you more power, just individual power and it just gives you that extra energy where you could use it in a forceful way instead of in a negative way. Um, and forgiveness is just so deep rooted that it leads into a lot of different things. 15:44 The weight thing is the hardest thing to lose because everybody's doing the diet, everybody's doing it the right way and they're just like, I can't lose this weight. What is going on? 16:36 ... it's complicated part of the whole thing that's happening. So mind, body emotions on how it all works. Emotions are a big part that we haven't quite figured it out. Yeah. So like that. So how do you guide people through self forgiveness? 23:08 It's really about free writing, free letting things go. What are some questions you could ask themselves that would like if they're feeling stuck around how to do it, what are some questions that might help them get that writing process going? Listen more at https://www.myfitlandia.com/podcasts/.

In this exciting episode, we are talking with Sean Harvey.  Sean Harvey is here to continue sharing his story of transformation and what it looks like for him. Now onto the show!   Highlights 01:27 It's changed my life this last, this last 13 months has changed my life for myself as a father, as a husband, as a friend. It's certainly changed my waistline's sides and the type of jeans that I can wear. 05:43 It sounds like it was your mindset that's really allowing you to fully become yourself, but also it's that mindset that's helping you change your health habits. 07:57 Oh, that's beautiful. Like, I talk about this a lot, this idea of leaning into the pain and really the human work that we have to do in order to make a lifestyle change. Like those emotions, those feelings, those wounds of the past, whatever it is, those beliefs and perceptions that we grew up with, all of those, like it's in our mind. 15:12 I remember scarlet and grace and looking at each other going, oh, daddy can run now. That was a moment that I will not forget because it was massively important to me to be able to play with my kids... 25:15 I think it's natural for you to feel frustrated when you reach a point of Plateau because, you sort of have to begin to find your value in your ability to lose weight and to transform. 30:07 I think it's available for anyone and everyone, you know, to have to have their own tribe.   Resources & Links Instagram: @start.persevere.hope Brene Brown videos he references:   https://bit.ly/2uLtc3h https://bit.ly/2ocOraJ Listen more at https://www.myfitlandia.com/podcasts/.

In this exciting episode, we are cracking the code to a healthy lifestyle with Christa King. Christa talks about how retreats have been a key part in her transformation with unlocking this code.   Highlights 01:43 Hi, I'm Christa King and I've cracked the code to making healthy habits stick by learning how to rewire my mind through my recovery is a burned out corporate exec to becoming a certified hypnotherapist and nutritional therapist. 02:20 I was 50 pounds overweight, drinking a bottle or two of wine every night, working 70 hours a week, traveling three to four weeks out of the month, all while my mother was suffering from severe mental illness 3000 miles away. 06:37 Once I unlock the secret, I started with myself losing and now maintaining 30 pounds of weight, but weight loss aside, it was my mind that had change. Weight loss was a byproduct. 12:18 I asked myself, how do I share the stories of people who have made massive changes in their lives by merely stepping out of their day to day for a few days? 14:49 Doesn't matter if you failed before, what your struggles have been, how chaotic things are right now. If you can step out of your life for a few days, you can experience a transformation and I invite you to do that now. Listen more at https://www.myfitlandia.com/podcasts/.

In this exciting episode we are talking with David Skolnik PT, DPT, CSCS.  The Power of Retreats to Transform is not measurable after you sit down and listen to this powerful podcasts on retreat transformation. The Fitlandia Whole-Life Reset Retreat is now accepting reservations! Only 15 spots. VIP options available. Get in now and let's give you an escape and the reset you need to start (and finish) your transformation. Now onto the show!   Highlights 00:56 about six months ago left Portland and moved down to Sonoma County, California for a job opportunity to kind of step up what I'm doing in the rehab world going from part-time as a physical therapist to the director of Rehab at a clinic that focuses on kind of acute care, geriatrics. 05:07 How, you know, problems aren't usually formed in isolation or solved in isolation. So, it takes people with different perspectives coming together to, to, to either solve problems or even to figure out what the problem is. 08:13 And over the course of the last six years, I can't believe it's been six years almost since I went on that retreat. I've really started to not only embody the power of, you know, what that five days away did for my entire life. 13:25 You know, I talk all the time about the four cornerstones of fitness, these principles, if you will, of what it takes to truly make a lifestyle change, to get off that Yoyo dieting cycle, to actually change the neuro pathways in your brain. 16:00 Well, there's a quote I love and it's really simple. It's happiness is reality minus expectations. So how can you enjoy where you are and what you're doing? And I think part of that is, you know, no one's ever going to be able to stop thinking about the future and thinking about the past.  

In this exciting episode the best addiction specialists, Dr. Adi Jaffe and I are digging our heals into ending the shame and embarrassment related to reliance on sugar, refined carbs and alcohol. The Fitlandia Whole-Life Reset Retreat is now accepting reservations! Only 15 spots. VIP options available. Get in now and let's give you an escape and the reset you need to start (and finish) your transformation. Now onto the show!    Highlights 6:43 I went and got my masters at Cal State in Long Beach and then my Phd at UCLA and psychology and neuroscience and psychology and not in statistics and you know, continued to the point where I am now where I started a company called ignited that has sensory self help and addiction specific courses and workshops. 7:38 It's going to be more work for others, for some than others, might be more complex, might be more healing work from some of our traumas that we experienced, you know, certainly the move that you made, a new culture, new school system, all those things, right? Those are, those are going to have a big impact on the brain. 17:17 The tool that you found was now causing you problems, but you can't remove the tool because it's still helping deal with that core initial issue that you had. 18:12 So, I created an online program. I call it Ignited Hero and Ignited because that's the name of the company, but also our goal is to ignite people's passion and get people motivated and driven to a new kind of life just like what happened in my own life. 22:37 I love that and I want to get into kind of the nuances of the program a little bit more, but I want to get in the head of my listener right now. That is, that's actually asking themselves, okay, we've got the thought patterns, right? We've got those beliefs that have been ingrained in us and I talked a lot about that. To Learn more about Dr. Adi Jaffe: Click for my TEDx Talk    My book, The Abstinence Myth   And subscribe to the IGNTD podcast!   Find me on twitter-instagram-facebook Listen more at https://www.myfitlandia.com/podcasts/.

Happy New Year to you all and welcome to the show! Before we dive into Getting Off Grains with CEO and Founder of Miracle Noodle, Dr. Jonathan Carp, I have some exciting news! The Fitlandia Whole-Life Reset Retreat is now accepting reservations! Only 15 spots. VIP options available. Get in now and let's give you an escape and the reset you need to start (and finish) your transformation. Now onto the show!     Highlights 6:07 I'm a doctor, a medical doctor specializing in dermatology and I have always had an interest in nutrition. my passion is people who have autoimmune diseases of the skin. So we're talking psoriasis and Lupus especially. And my interest is in how to help them from a lifestyle and nutritional perspective. 7:08 I was on a trip to Japan and friend of mine took me to a restaurant, a Buddhist Vegan restaurant outside of the city of Kyoto and I was served this bowl of noodles and they told me that it had virtually no calories and no carbohydrates and I just immediately thought, my goodness, you know, I couldn't believe it at first. 10:44 So what's amazing about that is that you're getting mostly water when you when you eat the noodles. It's 97 percent water but you're getting a really potent soluble fiber that also acts as a prebiotic fiber. It's ground into a flour and then mixed with water. 17:41 I'll start just by saying that people have intolerances to all kinds of different foods and we could spend hours going on why that may be, but I think everyone owes it to themselves even if they don't have an autoimmune disease to go on some sort of elimination diet because a lot of times people are in a situation where they, they feel fine, you know, but they don't know that they're missing out on another level of feeling good. They just have accepted that this is sort of, I feel good. They sleep decently,  everything about their lives in terms of how they feel about their own health seems fine, but often times when you get someone with just some minor complaints about something and you put them on an elimination diet, you know, no wheat, no grains, no sugar, no dairy, especially the dairy component, they start to feel so much better. 22:29 So pressure cooking gets rid of the lectins as well as the lectins that are found in nightshade plants. So nightshades are tomatoes, potatoes, peppers, so if you pressure cook them, it gets rid of this chemical that can irritate your gut and that can lead to some autoimmune types of things that, that can happen. 28:34 It's one of the most empowering things I've ever seen because they realize that they become their own authority in their own health, which is really what we are. We're born to be our own authorities in health. Yes, doctors are important and health advice is important, but those are just experts that people should be consulting. When it comes to making those decisions for yourself, you, you're responsible for those decisions. 32:26 These perceptions that we have about challenges or obstacles are really these beautiful opportunities to just show up as the authority on our health. I absolutely love that quote. How empowering is that?

Oh my goodness! It's the 100th episode of the Fitlandia Podcast and we have none other than Steph Gaudreau with us to help you break negative self-talk and excuse making. I just know 2019 will be your healthiest yet with the tips Steph and I have for you. Highlights 1:28 I've always been a very wear my heart on my sleeve kind of person. I'm very empathic. I can't hide my emotions or my feelings for anyone. And the more I do this work, the more I think that that's what I'm called to do. Like, I always want to make sure there's something teachable and I don't want to just dump my problems on people, but at the same time I feel like we have to get better  not only a fitness community, but a wellness community and as a human community with talking about the things that we have stuffed away for so long. 3:55 I feel like everybody sort of has their story of where they came from and what their transformation was. And for me, I battled negative body image and negative self talk. It still happens. It's changed quite a bit and it's much more fewer and far between than it used to be. 7:31 Humans being human is about belonging and so we want to fit in, we want to belong. But I always just find that very interesting that the thing that I grew up my whole life hating as the thing that people remember about me. 9:16 For me, endurance sports ended up becoming a way to literally kind of run away from my problems and numb myself to the pain of what I was going through. 11:53 Being able to focus not exclusively on the size of my body, but what my body could do physically in the gym, feeling better, getting more sleep. I mean, these sound like such basic things, but you know, as somebody who basically relied on sugar to get through the day and caffeine all hours of the day. That made a huge difference in how I felt. 20:05 I think we believe that in order to make progress, lose the weight, get fitter, get the new job, whatever it is, we have to beat ourselves up to make it happen. And this concept of kindness to self and self compassion is very foreign to people. 26:44 I love this idea of being present and learning to love the process. Because if you can love the process than the outcome becomes much less important because all you really care about is that, that beautiful boost of energy and strength and confidence that you get anytime you're fueling your body properly or exercising and moving and connecting with community and catching your negative thoughts and reframing them them when you can for sure. 34:54 If you're not clear as to what your values are, what's very important to you, it's much easier to let those other things that don't necessarily matter come up and get in your way.

Welcome to episode #99 of the Fitlandia Podcast. Today my guest is Evelyn DeDominicus from Connecticut where she believes by practicing in collaboration with other professionals they can develop a stronger connection with their clients. We are going to talk about exploring ways to moderate alcohol; why it is important to understand our behaviors and habits associated with alcohol.       Highlights 11:56 I have to be perfect when really the intention is to help figure out what foods work best for your body and doing a clean elimination and then at the end adding foods back in one at a time. And it is, it's the same whether it's any kind of reliance... 18:06 I started off saying, I'm the type of person that's on or off, right? I'm like a light switch. And so if I start to say to myself, I'm the type of person that can take it or leave it. And that's empowering. That's an empowering statement, right? 34:48 You're figuring out what works for you and your life, but I just want to encourage everyone to do that. 37:33 It is about ending the shame. It is about understanding that our brain is actually working perfectly to keep us in this state of safety and survival. Like that's even the things that we think are negative are brain is leaving us to those because it wants to feel safe.  

Welcome to episode #98 of the Fitlandia Podcast. Today my guest is Frank Gjata from Conscious Ink founded in Bend, Oregon. Today, we are going to talk about why manifesting your dream life by aligning your true self is important for your building a positive mindset. Highlights 8:28 It's one of the things I say when we do this practice of reframing negative thoughts into positive is that you don't have to believe the statement, but imagine what it would feel like the emotions that would come up if you believed it fully and completely. 15:02 And so the invitation again is just to allow those feelings to breathe and allow them to go through. Now you're making a big shift right then and there and it will open up space for the new thought pattern to be put in. 20:27 Take three deep breaths and just literally imagine like this elevator coming out of your mind and but down below your throw and literally into other parts of your body and just start to notice what you feel like. 30:44 It's just setting you up to have you listen and make a choice that is a much more enjoyable choice, which is living in alignment of your true self, not your false self, not the one that is made up of these old behaviors and habitual patterns and you know, negative identities.

Welcome to episode #97 of the Fitlandia Podcast. Today my guests are Erin Moone and Dionne Del Carlo from Starcycle, founded right here in Portland, Oregon. Today, the three of us are going to talk about why taking a break from tech is so important for your mind. Highlights: 10:17 …this sense of urgency that we all have that is really inflated and exaggerated and not real. So it’s giving ourselves permission to say that’s going to wait. We’re not brain surgeons. 12:24 I know for myself I will eat quickly and not really taste what I’m eating and just getting it down and onto the next thing, but if I put my phone away, engage in conversation, listen to the laughter, then I’m taking in all those senses and actually tasting my food. It does taste better because I’m paying attention. 13:30 So related to the classes we run, our bodies are physically moving quickly and we’re working really hard and our heart rates are up. But because we’re disconnecting from any distractions, we’re able to have that meditative state where you really can acknowledge your thoughts and acknowledge how you’re feeling. You can feel your body where we’re working, what we’re doing and you’re just so much more present, rather than just looking at a number on the bike and trying to beat this number that somebody programmed into the bike. That really doesn’t mean anything to you personally, right? 28:04 I know for me I have two kids and we try to have dinner together every night. And then we put our phones away and close down technology and engage in conversation.  So it’s easier now for us to put our phones away at night and we’re also empowering them to make these positive choices. We’re teaching them how to run a business, teaching them how to manage people, teaching them how to show up and be responsible.

Welcome to episode number 96 of Fitlandia Podcast. I'm super excited because today we have another story of transformation. My guest today is Sean Harvey and I just know he's going to inspire you and give you insights that are going to keep you moving forward on your own journey. I met him a few months back at Leanne Vogel's Ketogenic Diet Cookbook tour here in Portland and he and I were waiting in line to meet our idle and after talking with him for just a few minutes, I knew I had to have him on the show. So after he listened to this episode, please head over to iTunes and give a rating and review and let Sean know what you got out of today's episode. Highlights: 5:35  There were a number of things that had been put in front of me to help with my wellness. And then a really good friend who is a holistic nutritionist just one day - and I don't know what it was about this day or what it was about these words that she said to me, but she just said, "Hey Sean, let's do keto together." I've only ever heard of it in a couple of fitness communities, so I had no idea. It might as well have been a martial arts or something like that for me. But I was like, oh sure, let's do it. I had no plan. And this was a plan and I had someone who was going to do it with me. And so I just said yes. And uh, it's been almost 22 weeks this tomorrow we 22 weeks and that's changed my life.  11:39  I lost a good friend to cancer and that was very difficult. It hit me in a different way too because he was a healthy guy. He'd made a lot of the right choices. He's very athletic, very active, and he got taken super young from cancer, which something he couldn't control. And then here's me tempting fate with all the things I can control. So it kind of shook me awake in, into action. 16:43 I looked at what I could gain from it and it seems like such a simple thing. But like you mentioned, the brain is super powerful. And when you speak words of positivity and words of affirmation as opposed to the negative side, it causes a reaction in your body that moves you forward in the direction you want to go. 22:31 I'm starting to feel like I'm stepping out of that prison cell that I've been in for so long and understanding what freedom looks like for me. And I think my heart is opening up to more possibilities and more ways in which I can affect change for others and let them know that it's not hopeless.

Hey everyone, this is episode number 95 of the Fitlandia podcast and today we're going to teach you how to liberate your inner hero to keep moving forward on your health journey. My guest today is Dr. Chris Zaino and I just know he's going to inspire you with some really awesome tips and techniques help you deeply connect with that amazing superhero that’s in each of us!  

Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey. On your journey to creating a healthy lifestyle, you’ve got to know when to understand and reframe excuse-making, self-sabotaging behavior versus when to honor your body. In this episode of the Fitlandia Week in Review, I’m sharing a wall I hit with a flare up of my Hashimoto’s and how I allowed more rest to get through it quickly and easily. Here’s what else you’ll learn from the show: Where I’m at on my journey to become fitter by 46 than I was at 26 How to honor your body The importance of enjoying the process to your vitality My amazing power-sessions at Portland startup, Ruby Receptionists How to reframe negative thoughts, turning them into positive ones that support your goals – the TWO-WEEK challenge to change your life My incredible podcast show with Chris Zaino, due out Fall 2018 Another incredible story of transformation with Sean Harvey and his powerful loss of over 100lbs in 22 weeks using the ketogenic diet If you missed signing up for the July 30 Days to Thriving program, never fear! Our next one starts on August 1st and listeners of the show get 25% off. Use FRIEND25 at checkout. Also, if you are struggling to set healthy boundaries and make your health and wellness a priority, enroll in the Mind Zoning® Academy today and get scheduled for the July 11th workshop on SETTING HEALTHY BOUNDARIES TO PUT YOU FIRST. Just $17/mo. No contract. Cancel anytime. Keep your bonuses!  

Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey. Looking for some inspiration to keep on truckin’ with your quest to get healthy and make it stick? In this week’s episode, Christa continues her Summer Series with a week in review in Fitlandia. She’s announcing the next Mind Zoning®®® Academy topic, a special offer for the July 30 Days to Thriving program, and an update on her journey to get fitter by 46 than she was at 26. Everything you need to create a mindset toward fitness is in this episode!  Highlight’s from today’s show are below:   Christa King:                          00:00                       If you're new to the Mind Zoning® Academy I have a monthly membership where I do an online webinar / workshop where you're live with me and we pick a mental obstacle and I teach you the reason behind that obstacle, the source of it, if you will, as well as I lead you through a guided meditation to help you break through that obstacle. Christa King:                          01:13                       So July’s Mind Zoning® Academy is on setting healthy boundaries to put you first and if you're anything like me, you know, you give to others before you give to yourself. Christa King:                          02:09                       While I focus on fitness and nutrition, these mental tools can apply to any area of life. You also get a Q&A session with me in that webinar. Once we finish the meditation, then I help you break through any remaining obstacles. So that is on July 11th from 5:30 PM to 6:30 PM Pacific Time. Great for all time zones. But even if you can't make it, I want you to enroll in the Mind Zoning® Academy anyway because everyone gets a playback of the recorded webinar as well as a professionally mixed Mind Zoning® meditation. The one that I lead you through gets mixed with beautiful spa music so you can listen to it again and again and again, creating new neural pathways to make setting healthy boundaries stick. Christa King:                          03:07                       Okay. So that's the first update. The second update is the July 30 days to thriving is shaping up to be I, I would say the best session this year so far. And the reason why is because we already have 10 people signed up for the program that starts on July fifth. The best part about July is I'm also teaching you how to modify the protocol so that if you are going on vacation in the month of July, you’ll still want to join because I'm going to teach you how to enjoy your vacation without overindulging and without having a major, major setback. Christa King:                          04:30                       We want more MEN in Fitlandia so we’re inviting you to join and bring your male buddies along. You can save 50% by using YES50 at checkout. Christa King:                          05:36                       Now for the last update about the 30 Days to Thriving program for July. I am formally introducing accountability buddies, so on the first night when we get into first group coaching call, you will get partnered up with a buddy that you're going to do some easy accountability work between our sessions, so you're going to get meal plans, recipes, weekly group coaching with me. You get seven Mind Zoning® meditations that are specifically designed to go with the 30 Days to Thriving program. You're going to get daily inspiration and motivation from me and lifetime access to the Facebook group. Now here's the other thing, once you go through one round of the program, any future program is only $75, so we have a great repeat program as well. All right, enough about who I got to take a deep breath and tell you all why AJ is joining us here today. Christa King:                          06:54                       Hey there. So as you all know, I'm working on getting fitter by the time I turned 46 than I was at 26 years old when I ran my first marathon and I was at my healthiest weight, which yes, I weighed 135 pounds. I'm five six, but I ran my first marathon and weighed that much as a smoker so I certainly wasn't my healthiest. So I am working on being my fittest by 46, which is August 13th. And I'm sharing every week that journey with you and recording it for the Fitlandia and via podcast as well. So without. Oh, I love this. Thank you for that. Shout out. Hi. So what we're gonna do now is give you an update on better by 46,000. It was 26. So again, ha. Welcome to the Fitlandia podcast. Thank you. So one of the things that Ha and I sat out in the beginning of the year was to take our fitness to the next level, but one of the intentions that we wrote down, because as you all know when it comes to me, I'm all about goal setting, achievable goals, but we wanted to run three half marathons this year. Christa King:                          08:14                       So today we're talking about our half marathon number two. AJ, share with our listeners what was the half marathon that we did and why did we choose it? Christa King:                          09:34                       Yes, so that's what we did was an interval, which is great for recovery. It's great for endurance and certainly injury prevention, but it's also good if you're training hasn't been spot on. It's pro tip for you. So we would run a mile, walk a half mile, run a mile, walk a half mile, and we had the intention to do that pace the entire half marathon. And we were pretty damn close. Right? Christa King:                          10:26                       We got a little mentally derailed though, and I want to talk about that a little bit because I think that's really important. It's a great, um, example of what happened during our half marathon of what not to do in life, right. So I still have growth opportunities and my own fitness routine and it's really, it's also what inspired the July Mind Zoning® Academy, setting healthy boundaries. I broke a boundary on our run, but there's a reason for it… AJ Dexter:                               15:37                       Yeah. And I'll say, you know, one thing that's sticking out for me as Christa's really quick about processing her emotions and I take a lot longer to like dig into the fully experience them all. And so I think that was part of the reason why it took me the rest of the day, well beyond the run to just step into the mall and let them kind of unwind from me. Christa King:                          19:24                       You push yourself a little bit but not to this crazy place where you're going into injury or you just hate it. It's really about enjoying the process and I'm giving a shout out to Steph Gaudreau during our interview. She's the mastermind behind Stupid Easy Paleo and I interviewed her last week and she's like, it's about enjoying the process. If you can't find the joy in an elimination diet, don't do it, but there's a lot of abundance to be gained from it. Christa King:                          20:21                       If you don't get the joy and examining your thoughts and reframing them, then don't do it. Allow yourself that space to get to a place, step by step so that you can start to imagine that things that seem hard are actually really a lot of fun. AJ Dexter:                                23:40                       A pro tip is just keep on moving, Christa King:                          23:43                       Reframing negative thoughts. I can't stress this enough. I believe this. There's science behind it. The thought leaders are talking about it. Whatever you think that is your reality. So if you think you can't do it, if you think it's too hard, if you think I'll never, I don't have enough time, I should all those negatives than that is your reality and you are cementing that in every action that you do. Christa King:                          24:55                       So my invitation to you all's for the next week is to catch yourself in the negative thought pattern and reframe it…  

Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey.                                                       02:52                       I'm calling it my summer series, the week in review and Fitlandia. But the second part to that, I'm working to get fitter by the time I turned 46 than I was at 26. So, my healthiest that I ever was, was it 26 years old…                                                       04:51                       I can't believe we're already coming up on 100 episodes, but I wanted Steph Gaudreau to be my guest. She said yes. And through our discussion we focus on talking about breaking negative self-talk and excuses…                                                       05:51                       You've got to love the process, you've got to find a way to enjoy things in your day to day so that as you reach your goals, you're in love with the journey and you're not so fixated on the outcome and that kind of like ties to another experience that I have…                                                       07:40                       The last lesson that came up through all my workshops this week was this idea of vulnerability. So, if any of you know me, um, especially in my transformation in the last six years, the more I do this work and Fitlandia, the more vulnerable I become, the more of an open book I am…                                                       08:40                       And I was already an open book. You know, that, you know, I wear my heart on my sleeve. I've gotten a lot better at managing my emotions and my reactions. But this idea of being vulnerable, right? We are all stumbling through life. We are all learning lessons. We are all coming to this with the reality that we're human beings and figuring it all out together…                                                       12:35                       Start with taking a video of your why. Why is it important that you reach that goal? You've got to tap into that why, but record it because then you can go back to it and watch it and just reconnect with all that delicious energy of what comes when you can manifest something special in your life that means something to you.                                                       17:13                       I'm so proud of the protocol that I've put together. I'm proud of the community that we've built. We have such an amazing safe community and I love that people are smashing through their craving cycle. They're healing a damaged relationship with food and alcohol and finding the strength through the power of mindset to move forward and not just food and nutrition, but all areas of their life…                                                        19:13                       That's really my desire with the Mind Zoning® Academy, is to help you unlock the power of your mind to keep moving forward and all areas of life. Yes, I talk a lot about health and fitness, but certainly these techniques show up whether it's career, relationship, finance, all of it…

Background When Jessica was introduced to tapping by her brother, Nick Ortner, she was absolutely blown away by its effectiveness. An “over-thinker” since childhood, Jessica describes how she struggled to use positive affirmations and other techniques to shift her brain’s way of thinking. Like many of us, the anxiety and worry that clouded her mind not only affected her brain but she felt it throughout her whole body. Since tapping helps to relieve the physical symptoms associated with anxiety, Jessica found that it worked to quiet her mind but also to calm her body and reduce the corresponding physical stress. She and her brother became proficient in using tapping and eventually filmed a documentary where they brought in experts and followed ten people to chronicle their success using this technique. This video documentary has been widely used by tapping followers to demonstrate how it is done and to teach and inspire others. Jessica explains, “Tapping is a stress relieving technique to do while focusing on what’s causing you anxiety while tapping on acupuncture points”. Our ancestors needed to have that flight or fight response to stay alive; producing physical strength and increased cortisol. Then we evolved, and although our fears are normal everyday things like our jobs and family life, our bodies continue to react in the same way as our ancestors did – with a physical reaction. Our heart begins to race, we start sweating, our stomach might start to turn and our whole body will be in a stressed state. Although our mind will usually start to rationalize with a positive outlook, it is the body’s natural reaction is to keep us safe, so the physical symptoms remain. “We are wired to have a negative bias to keep us safe”, Jessica explains. We need to train both our body and our mind that it’s safe to relax, but first we must get clear on what is causing the stress and access the pressure points at the same time to help us relax. When we tap on these acupressure points, it calms us physically. Naturally, we do things with our hands when we’re anxious anyways. For example, when we’re tense and press our fingers in between the eyes at the top of the nose or on our temples, we do this to comfort ourselves. Now we’re using these points and stimulating them by tapping and while doing so, we focus on a thought, it sends a calming signal to our brain that tells us it’s okay to relax. From the age of 14, Jessica struggled with her weight. She was “brainwashed” by believing the only way to lose weight was by diet and exercise. She was caught in an endless cycle of Yo-Yo Dieting and what she calls a “Pattern of Panic”. The panic state would be caused by an unflattering photograph or an upcoming event that would propel her to start another fad diet or exercise program. She would follow a strict set of rules about what to eat and actions to follow but this structure was exhausting and Jessica would always find herself resorting back to her old self-sabotaging and rebellious behavior. She explains, “The panic does make us take action but it is never sustainable. You don’t have to be in a state of panic to make changes like many of us have been taught to believe. It’s when we completely accept ourselves that change becomes sustainable.” Jessica had an epiphany when she realized that she had achieved success with her tapping education and her books, but this success did not carry over to her struggle with her weight. It was then she realized that she had been using tapping for everything except weight loss. “When you make weight the excuse to not be happy, sometimes we don’t want to let go of that excuse. Doing new things is still scary, expansion doesn’t have to be so terrifying that you freeze but there’s a level of vulnerability when you do something new. When you hold onto an excuse your whole life there comes a moment when you begin to sabotage yourself because success becomes scarier than failure”. Jessica concluded that her weight was not the boundary but more importantly it was her self-loathing and condemnation she had about her body image. She shares two important concepts: It’s easy to take care of something you value. The more you hate on your body the more stuck you are in that. Many times, we think of food as a reward but when you value yourself, you’ll pay a lot more attention to what your body needs. It’s okay to indulge in wine or chocolate on occasion but to do it in a loving nurturing way and not to escape an emotion. Diets have a time frame – 30 days for example, but what happens on day 31? It makes much more sense to be on an “experiment”. The difference between a diet and an experiment is that an experiment is continual and flexible, but a diet has an end date or an “I’m exhausted date”. It takes experimentation to get your body adjusted off the inflammatory foods while working on the mind so that you can make healthy choices moving forward. Our bodies are continually aging and changing, and we need to adapt and learn what works for our bodies every single day. Every body is different; what works for one person may not work for someone else. “If you’re waiting for someone to give you the answer for your perfect body, you’re never going to get there”. Jessica says, “You have to go within.” Jessica points out it's important to know that foods are designed to be addictive so we need not blame ourselves entirely. There’s a physical component of course but we’re sometimes looking for comfort or a familiar connection that makes us think we need to eat or have that daily glass or bottle of wine. Our brains are wired to have a positive outcome – to take care of us now; that is why we sometimes act in ways that bring a negative outcome even when that was not our intention. These acts which we think are going to be enjoyable, often create the opposite result. Jessica offers a great quote by fellow tapping practitioner, Brad Yates, “Self-sabotage is simply misguided self-love”. When people understand where they’re at and can be present in that stress, they can use techniques like tapping to free themselves of their negative behaviors. “It’s easy to focus on what’s not working but when we make it fun we can make it last; happiness is an adventure”, Jessica exclaims. We must intentionally reverse our brain’s natural reactions to make positive, sustainable changes. Christa recommends an awesome book on this subject, Presence-Process-Healing-Journey-Awareness, by Michael Brown. Steps to Transform with Tapping Jessica leads us in a tapping demonstration (view the video for a visual instruction). Tap on a craving Think about what makes your mouth water (salty chips, sugary chocolate, wine?) Let the craving intensify and notice where you feel the craving (mouth, chest, stomach?) Rate the craving level from 1-10, with 10 being the highest most intense level Set-up Statement: helps neutralize judgement. “This is how I feel and it’s okay”  The Tapping Points Side of the hand (doesn’t matter what side of hand) Eyebrow (right on the bone on the inside where the hair begins) Side of the eye (on bone) Under eye (follow bone underneath eye) Underneath nose Underneath lip (at crease between lip and chin) U-shaped bone on collarbone (tapping with whole hand on your chest also stimulates that point) Underneath the arm (hand with underneath the armpit, at bra strap for ladies) Top of the head Begin with the side of the hand and make an affirmation statement like: “Even though I’m craving this wine, I accept myself and how I feel. Even though I really want this wine because it’s been a long day, I accept myself and how I feel. Even though I’m really craving this wine, that is okay.” Continue to give a voice to the craving. Eyebrow – This craving for this wine. Side of the eye – This craving in my chest. Underneath the eye – This intense desire for wine. Nose – I really want it right now. Chin – I’m craving this wine. Collar bone – My whole body wants this wine. Underneath the arm – This intense craving is so strong. Head – I’m fighting this craving I feel like I am losing, I really want this wine. It’s been a long day and I really want this wine. Repeat and affirm reasoning Side of hand – It’s been a long day. Eyebrow – I have a lot to think about and have a lot on my plate right now. Side of the eye – I give myself permission to relax. Nose – With or without the wine. Chin – I give myself permission to relax. Collarbone- Even though it’s been a long day. Head – I give Permission to relax now and to take a break. Take a deep breath in and while tuning in to your solar plexus notice has this craving shifted and do you feel still the same tension? Most often, the craving is reduced or lifted completely! When you’re in a relaxed, focused state, that’s when you can access all the wisdom you already possess. Through tapping you can access that connection you have with foods or alcohol which many of us are usually just not aware of those patterns. From where you are you can’t see it, but when you’re relaxed and not in a panic state you’ll recognize and understand what drives your cravings and learn how to not allow them to control your behavior. What an informative and exciting interview! Be sure to check out Jessica’s website (including guided tapping meditations for morning and night) her book, Tapping-Solution-Weight-Loss-Confidence and also her Adventures in Happiness podcast on iTunes.

If you have been contemplating a switch from carb-loading to fat-fueling, today's repeat of an interview with guest Leanne Vogel is for you! Join Christa and Leanne as they discuss overcoming the fears and getting in touch with your core desired feelings along the way to permanent lifestyle change. They also address important distinctions between healthy and unhealthy approaches to a keto diet. Leanne started studying nutrition in 2007 to help her better understand her body and how it worked with the foods she was putting into it. Originally going to school to help herself, she discovered after graduation that she had learned too much not to help other people and that’s when her blog, “Healthful Pursuit” was born. Being a super athlete, Leanne noticed after years of not having her menstrual cycle that she wasn’t performing at her best and was continually struggling to put on muscle. This sparked her interest in regulating her cycle, but after starting hormone replacement therapy she discovered it was stunting her training even more. She went to a naturopath begging for help and that’s where she was introduced to a ketogenic diet. Desperate for a change, Leanne who was a vegan and whole-foods fanatic made it her mission to eat avocados, mayo and bacon for 30 days! She did it and found she could finally get off her ADHD medicine she had been taking since she was 11, her anxiety dropped, her mood improved, she lost 12 pounds, was at 8% body fat and was finally back to training like a beast in the gym. This was a huge transition for Leanne and her body, but also for her business which included many “vegan health-nut” followers who previously looked to her as a mentor, was now eating bacon on daily basis. Now, three years into keto, Leanne says they’ve been the best years of her life. Healthy Keto vs. Unhealthy Keto When Leanne first heard about the ketogenic diet from her naturopath, she found herself scrolling through Instagram that evening and clicking on #Keto. She saw tons of images of processed meats, cheeses, creams and Diet Coke. Many of us dream of a diet like this but Leanne wondered: "How are you supposed to lose weight?" and "How could this be healthy?" Leanne explains that the problem isn't with the ketogenic diet, or really with any dietary style of eating. This issue is that we often have the mindset that if it fits within your macros (meaning it meets your protein, fats and carb ratios), it’s good to go, regardless of the quality of food. In our culture, we connect weight so closely with our health that if we’re losing weight by eating this way, we rarely consider the micronutrients we’re missing out on. It's simply not true that weight loss alone equates to health so the quality of food is important too. Afraid to Eat Fat? Moving from the old paradigms of the low-fat movement can be tough, but we now know that healthy fats have so many important health benefits, including weight loss, balanced hormones, elevated mood, and greater focus. Healthy fat intake also contributes to improved health markers such as resting heart rate, fasting blood sugar and HDL levels through a high-fat, low carb diet. For more info and inspiration for getting over the fear of fat, check out Leanne’s 10 Reasons Why I’m Not Afraid of Eating Fat (and why you shouldn’t be either). Alcohol and Keto When we eat a standard American diet, we burn sugar for energy. This is extremely inefficient and causes us to feel hungry soon after meals. When we burn fat as our main energy source, we don’t have to eat as much, or as often, which is much more metabolically efficient. Your body will use its own stored fat during fasting periods. But when alcohol is consumed, your body will burn that before anything else, making results harder to see in the beginning. After your first 30 days, Leanne says, “If you must have a drink, stick to dry wines, clear hard alcohols and mix them with low-sugar mixers like tonic or soda water. “ When you are keto-adapted, having a piece of cake at a birthday party or glass of wine won’t make you have to start over again. After burning the carbs and alcohol, your body will jump back into fat burning mode - just don’t let that one celebration turn back into an old habit. Leanne says, “The cyclical practice is really helpful in being able to live your life and not feel deprived.” Core Desired Feelings Leanne shares that her natural desire when told not to do something is to DO it full force. A rebel at heart, she now looks for ways to break rules, but not at her health’s expense. She recently died her hair purple, sold her house and moved into an RV with her partner! Danielle LaPorte’s Core Desired Feeling Practice supports this notion. It’s not the certain things in life we’re chasing after that make us feel free or supported or spontaneous, it’s the feeling itself. When you’re aware of your core desired feelings you can start to design a life that says ‘yes’ to those emotions and ‘no’ to the ones that don’t work for you. Leanne’s three core desire feelings are spontaneity, exploration, and connection. What are your core desired feelings? “When your life is aligned that way and you’re saying yes to the feelings that you want, and no when that doesn’t align to your feelings, then all of a sudden you’ve created this life that means so much more to you than, 'Did I have too many carbs today?' ” Leanne states. Leanne’s Programs to Help You Start a Ketogenic Program The Keto Beginning - This 30-day guide is designed to help you learn how to transition from overloading on carbs to stocking up on healthy fats. She explains what fat is, what protein is, why and how we need them in the body and how different carbs are better for blood sugar than others. This also includes a 30-day meal plan for beginners! Fat Fueled - Playing off the Keto Beginning, Fat Fueled helps you take it a step further as you dive into how to heal your body from various diseases and dysfunctions. Keto Diet - the book! Leanne’s goal was to design a strategic, easy way for anyone to start a Ketogenic diet with budget-friendly tips, quick meal prepping and affordable substitutions you can make at home. “It’s your birthright to take care of yourself and your body” Access Leanne’s digital programs, helpful holiday recipes, meal plans, podcast episodes and so much more on her website and follow her on Instagram @HealthfulPursuit. You can find her book, Keto Diet at Barnes and Noble, Costco, Amazon, Ebay.

  Does your nutrition dogma get in the way of the wisdom of your body?  Do you rationalize your commitment to a food paradigm instead of honoring when change is called for? Do you have unresolved emotional pain that expresses as self-sabotage when it comes to your wellness? Harness the power of your mind to re-evaluate your perspective with a sense of humor, common sense, and a great deal of gentleness. Today, enjoy a reboot of an honest, compassionate, and funny conversation between host Christa King of Fitlandia, and guest celebrity JP Sears. Here’s what JP had to say: “From the bottom of my heart, I would dare say, virtually anything the American Heart Association says deserves to be flushed down the toilet.” Because of the corporate agenda and funding into research, these studies aren’t for the greater good of people, but instead putting dollars into their pockets. Christa concurs. She points out that there is conflicting info in the industry and JP uses the example of the days when margarine was touted as being healthy. The Power of Meditation Christa reminds newcomers to the show that Fitlandia is on a mission to end dieting by first helping people change their thought-patterns using Mind Zoning®. Because these are like guided meditations, she explores the power of meditation with JP. JP provides an amazing suggestion for those short on time or starting out. Personally, he does 10 minutes per day and focuses on a practice he learned from Thích Nhất Hạnh, which is a simple breathing meditation. As you breathe in, say to yourself, “I’m breathing in.” As you exhale, say to yourself, “I’m breathing out.” This is easy and approachable for anyone to try. “Meditation is a great service we can give ourselves.” Christa & JP discuss the challenges with life and busy schedules and that we don’t have to be perfect in our health practices. In fact, being aware and open about our triggers can help us keep moving forward. “I used to shame the living crap out of myself. How I’m shaming myself is probably more toxic than the cookie I ate.” End the Shaming Cycle The shaming cycle can take someone back into an old, viscous addictive pattern, but Mind Zoning® can help, as well as being thoughtful about the benefits of that pattern. Looking at things that feel unhealthy always has an element of comfort and provides a sense of feeling in control. Christa & JP speak on the power of planning for travel and staying healthy on the road and rely on Whole Foods to help stay healthy during travel and even search AirBnB listings to ensure access to being able to cook their own meals. So what do Christa & JP eat? It’s similar: focus on veggies, higher on the side of healthy fats, and high-quality protein…and most importantly, don’t follow a dogma and instead focus on growing intuitively with what to eat and learning what’s best from how the body feels. Christa shares a cautionary tale and that if you’re struggling with sugar, refined carb and/or alcohol addictions then tuning into your body could be challenging and her #1 tip: FOOD JOURNAL. Self-Sabotage and Unresolved Wounds Together they get heavy with regards to self-sabotage and looking at the root of self-sabotage. JP speaks to childhood experiences and how we reaffirm disempowering beliefs due to unresolved emotional pain. Christa adds it’s connected to a lack of self-worth and the need to become aware of traumas. She gets inspired to create a Mind Zoning called “The Journey of Courage.” Doing inner child work can be an incredibly powerful process of healing and moving forward. JP and Christa wrap up the show speaking to the power of vulnerability and community and/or tribe to help guide you through your transition. Also, working with a coach or therapist can have a powerful impact. He mentions Brene Brown’s TEDTalk on the Power of Vulnerability where she talks about connection and its power in our lives. “Embrace discomfort. Nobody has ever excelled at anything by avoiding discomfort.” Connect with all of JP’s awesomeness here: Awaken with JP website Awaken with JP YouTube channel Buy the book: How to Be Ultra Spiritual with JP Follow on Instagram, Twitter and Facebook Gratitude for today’s sponsor! Portland Community College Functional Nutrition Program Check out their 100% online functional nutritional program today. If you’re looking for a holistic nutrition program to connect with others, learn how to connect with your body and overcome addiction for the next 30-day program with Fitlandia.  

Today’s guest on the Fitlandia Podcast is AJ Dexter, husband of host Christa King. Join them as they partner up to talk (and laugh!) about the recent half marathon they participated in together. The Power of Partnership to Thrive After five years of marriage, AJ and Christa decided to take their fitness to the next level together in 2018. AJ is a rock climber, so some of his fitness goals centered around that, like climbing a steeper grade. He also set a goal to complete three half-marathons. Also, he had body recomposition goals that would involve weight-training, etc. Christa also has body recomposition goals, focusing on greater lean muscle mass. Reading a book by Timothy Ferriss, “The 4-Hour Body” motivated AJ to look into dexa scans. He and Christa jump-started their recomposition goals by getting scanned at Dexa PDX, body composition experts in Portland. Christa’s recomposition goal is to move from 29% body fat to 25% by her 46th birthday. She aims to be more fit at forty-six than she was at twenty-six, when she ran her first marathon.  She invites you to stop right now, go to the Fitlandia Fitness Members Only Facebook Forum page, and request to join the closed group, so that you can cheer her on and follow her journey towards this goal as she reports on it each week. While AJ and Christa are on the same page as a couple, Christa acknowledges that often people, including many she works with in her 30 Days to Thriving community, do not have the support of a partner when it comes to fitness goals.  She encourages listeners of this podcast to share this episode with a reluctant partner or with someone who struggles with a resistant partner, because it is a great blessing to find the power to shift and thrive together.  And for those who have to travel the road to change alone, Christa is proud to recommend her Fitlandia family as a place of acceptance and motivation. AJ finds that even if their goals are not identical, he can still show up to be supportive for Christa in her journey and she feels likewise. Each individual in the accountability partnership still has to connect to their own personal “why”. So individually, and as a couple, they mentally and physically prepared for their first 2018 half-marathon.   Spring Training Struggle Christa is not a newcomer to running half-marathons and marathons. She felt like starting out in the new year, there was plenty of time to prepare for their half-marathon event in May. They started out with walk-run pacing and strength-training. But Christa quickly realized that she was struggling. Even though it was slowing down their training goals, Christa needed to respect her body. She checked in with Portland naturopath Dr. Jerome Craig, a former podcast guest. Testing revealed she was dealing with a serious vitamin B-12 deficiency and some anemia. This explained why she was so easily fatigued only a mile into her training runs. Combine this with the fact that AJ had never even run more than nine miles at a stretch, and they realized that their plan to compete in (or just complete!) a half-marathon two months down the road was on thin ice. Still, they pressed forward. They absolutely knew that if nothing else, they could walk the distance. Digging Deep When the struggle was real, they dug down deep and recalled their personal “Why”. Why was it important to complete this half marathon? Why was it important they complete it together, no matter what? Defining the why is critical to success. Priming with Ketosis They also wanted to approach training with a non-conventional nutrition approach. It was important for Christa to do the run in a state of ketosis, so there would be no carb-loading for her. Christa has learned that her body feels best when she is getting 60-70 percent of her calories from protein. In her past experience, being in ketosis has helped her endurance. So, about 10 days before the event, she restricted her carbs to 50 grams per day. She expected she could rely on ketosis to prime her body, yet it was the first time that she would do a big run in a such a state. Husband AJ was in a bit of a panic one week out. Because it had been so long since he’d run consistently, and because he had never run a half-marathon, he was having self-doubts. Also, his past reliance on carbohydrates made him wonder if he could make it in ketosis. He was questioning his dietary needs. Trouble at Terrebonne Their half-marathon event was held outside of Bend, Oregon in Terrebonne near Smith Rock State Park, a beautiful place that they knew and they loved. They arrived on a Friday evening, and settled in for sleep, knowing they had to be up at 5 a.m. for the run. They awoke refreshed at the crack of dawn, excited for the challenge ahead. When they got on the shuttle bus to the location, there was only one other rider. This seemed unusual for a popular event. They became a bit suspicious when they arrived at the parking lot to find only a few cars. At the check-in booths, the attendants could not find their names on the participant list. AJ looked around and noticed that the few others who had arrived were extremely fit individuals! Christa insisted they check the list again, as she scrolled her email for her confirmation. “You know, the half-marathon!”, she said with exasperation. The attendant responded, “That’s tomorrow! Today is the 50K trail run.” Mindset Reset Christa shares that in this moment she realized how much transformation she has truly undergone. She says that her former self would have spun out into a complete meltdown over her mistake. Now, instead of losing it, she was able to laugh about it. She and AJ went on to just let the day unfold “magically”, enjoying a spontaneous free day in Bend. Later, however, Christa, who suffers from insomnia, realized that she did not have her sleep supplement for the night. To make things worse, their overnight neighbor had a barking dog! Again, she made a decision to hold on to a positive mindset. She was grateful for her time rooted in Fitlandia’s Four Cornerstones of Fitness, one of which is Mindset Mastery.   Back on Track Next morning, they made the decision to avoid sugary energy snacks and liquids, choosing instead to power up with coffee and coconut oil. This combination gave them a boost of energy and a source of clean-burning fuel. They stuck with a run-walk strategy for pacing in order to simply to complete the half-marathon. Things got off to an excellent start. A Tale of Happy Endurance However, around Mile Eight the “moral of the story” kicked in. AJ admits that around mile seven his mind really started pulling up negative thoughts. He could identify this as a pattern of his and reminded himself that these thoughts serve no purpose but to discourage. So he made an effort to actively reframe those thoughts and sailed through until mile ten. At that point, the distractions became as much physical suffering as mental. Christa says that she is really motivated when people around her are relying on her to keep her head together. So she began drawing on the little strategies that she and AJ use regularly to keep each other in a positive mindset. One of these is daily Gratitude Surge; sharing eleven things back and forth that they are grateful for. As they grew wearier mentally and physically, this exercise served as a distraction from discomfort and also a means of shifting internal dialogue. They also really started marveling about the majesty and resilience of the human body. Because they were not approaching the event from a conventional performance perspective, but with a spirit of just getting out and doing their best, they had no choice but to succeed.  AJ didn’t feel this way, however, at mile 12. He calls this his “shut-down” phase. He has experienced this on long hikes or rock climbing ventures. It feels as if his mind just shuts down and all he can do is put one foot in front of the other He admits he became a little “surly” when Christa offers him encouragement at this phase, even though he knows she kept him going.   Bringing Up the Rear With Cheer They laugh together as they tell about being dead last in the event at this point. The race coordinators at each station were just waiting for them to pass so they could break the station down. They felt the need to give the paramedic a “thumbs-up” so he would know they were all right! Though they appeared to be “The Bad News Bears” of the race, they felt like winners. They were determined not to beat themselves up, but instead to finish joyfully together.   Coming last could have been hard for Christa, who has been super competitive in the past. But no shame. Just a sense of pride in themselves, their bodies, their mindsets, and each other. And Christa was thrilled that they finished within the time frame that she had hoped they would. They also basked in the camaraderie of the running community...everyone there to move, to run, to challenge themselves and to support each other. Nutrition Headstart and Mindset Mastery Christa King reminds podcast listeners that no matter whether you are running a marathon or moving purposely for five minutes at a time, if that is your goal, then celebrate that! It should be about honoring your body and pushing to the next level in a way that keeps you feeling safe, but also gets you motivated. AJ feels that celebration of whatever activity you’re doing will reinforce that positive energy. This was the first time that Christa ran with nutrition education under her belt. She knew to prepare with smaller portions, focus on protein, start with coconut oil, and snack around mile seven. She said she has never felt that good, physically, during an endurance event.  Afterward, they took advantage of still-warm bodies to stretch thoroughly before getting food and driving home. The only immediate discomfort was  some nausea at that recovery meal. But in spite of expecting to be stiff and sore for days after the event, AJ and Christa felt fine. Christa says she has never recovered so quickly. And she was also pleasantly surprised that she didn’t get worn out and crash afterward, even though she had so little sleep.   She attributes one hundred percent of her endurance and recovery success to her nutrition. That also has an effect on mindset. If we are feeling physically good, properly fueled, we aren’t going to get as mentally fatigued. AJ agrees completely. He says he has done much less and felt much worse. He attributes his better recovery to keto nutrition and kettlebell exercises during training. Friendly Advice for Success If you are facing your next goal feeling overwhelmed and stuck, AJ advises:  Take a single step toward the simplest version of that goal. Christa recommends the following practical steps for getting over the hump and advancing toward your goal: Get a hold of her book Strategic Vitality: 11 Small Steps to a Big Transformation Break your goal into small steps that keep you moving forward--the brain loves checking things off a list Connect solidly with your WHY Create a pros and cons list Surround yourself with community Get an accountability partner Draw inspiration from Christa’s Facebook Live updates each Sunday at 4pm Pacific on the Fitlandia closed community page (request to join!) If you found yourself soothed by the sound of guest AJ Dexter's voice in today's podcast, you are in for an extra treat. He is the mystery voice behind the motivational meditation Mind Zoning® Healthy Suggestion Surge. Download it here for free. For more on the topic of goal-setting from host Christa King and guests, check out the previous Fitlandia podcast, Radical Goal-Setting. And now that you are half-way around the calendar from your New Year's resolutions, get on board for the live event or webinar, New Year's Resolution Revival.

Today, along with CEO of Cardsmith, Monica Burrell, experience a live, unedited transformational coaching session similar to those led by Christa King each week in the Fitlandia Fitness 30 Days to Thriving Program. There, host Christa King helps participants navigate those really tough challenges they are confronted with while making amazing lifestyle changes.  You can hop on board for the June 30 Days To Thriving.  For a 25 percent discount, enter code:  friend25 at checkout. Now, join Monica Borrell and host Christa King as they get real with each other and today’s listeners. It’s a little scary to expose your inner self during a live coaching session, but there is so much power in vulnerability. Stories of transformation need to be told; they offer courage to the next person. Who are You, Monica Borrell? Monica calls herself a “serial entrepreneur”; she has started several businesses. Cardsmith is definitely her “child”...it is her most exciting and most challenging business venture. It is software as a service. She describes it as a virtual sticky notes brainstorming wall that can help individuals or teams engage in visual problem- solving. Host Christa King admits that like many of her program participants, she is a “planner junkie”, overwhelmed with thoughts, ideas, projects. “Anything that we can do to simplify things, and streamline things is just awesome.” That’s why she recommends tools like Monica’s Cardsmith software and her own Strategic Vitality planner. Intersecting Journeys Christa entered the “start-up scene” a few years ago, first joining Woman Led, where she crossed paths with Monica.  Christa admits that since then, she has been caught up in the culture of “do more, do more”. She knows how hard it is, whether you are a start-up exec or a busy mother, to make yourself and your health a priority.  Fortunately for Christa, her business, Fitlandia Fitness, has become her own health journey along the way. At about the same time, Monica started her journey with her own woman led start-up, Cardsmith.  She survived a lot of financial stress and hard times, as well as the excitement of a thriving relationship. However, the combination of stress-eating and happy-eating, lots of travel, and long working hours led to a physical gain of thirty pounds. Christa remarks that many people are not aware of the time, money, resources, and sacrifice of going all-in for a new start-up business. And nothing is more important during such a stressful venture as a sense of community connection. Monica Meets Fitlandia Monica was involved in one of the first programs that Christa King offered a few years ago. She continued to take part in a Keto program, as well as Fitlandia’s 30 Days to Thriving elimination diet program, most recently. 30 Days to Thriving provides a structure for overcoming addiction to sugar, refined carbs, and alcohol while healing the gut and reducing inflammation. It’s about taking a break from certain foods, getting healthy, and then adding things back slowly in moderation, while you carefully observe the effect they have on your body. Keep Moving Forward Monica admits that she struggles with consistency in working toward health goals, and has been in and out of various Fitlandia programs. Host Christa King reminds us that whether you are feeling successfully “all-in” to a program or not, what’s important is the evolution of your journey. Christa defines success in the program as getting out of your head and into your body. Success is when you really start making mental connections about your food triggers and your relationship with food. And replacing unhealthy habits with things that better serve your goals. Monica agrees, offering that she knows that Fitlandia has helped her to move forward. For one thing, it has helped her zero in on what kind of food life makes her feel the best and she has a new awareness of what happens when she wanders away from that.  As a bonus, she is happy to report that in spite of ups and downs, she has lost almost ten pounds since joining the Fitlandia community.   Coach Christa Asks Monica to Share Her Discoveries Some of Monica’s discoveries about food that works for her: emphasizing plenty of healthy fats with lots of vegetables... especially power greens! two eggs for breakfast with greens and home-made sambal Basic approach:  Keto minus dairy Some of her discoveries about what gets her off track: feeling crunched for time temptations of on-the-go food watching others enjoy their food choices relying on alcohol to relax and reward staying up or out late at night Getting Honest Christa asks if Monica finds herself back in a carb-craving cycle “the next day” after late night wine leads to a Taco-Bell binge, for instance. Monica says she feels horrible the next day, but since participating in 30 Days to Thriving, she can usually get back into her Keto food life within a day. However that first day she thinks: “Well, I blew it and I gotta get back on Keto because I know that I’m going to feel better…” and then adds, laughing, “but while I’m here why don’t I just have a little snack!”  Host Christa King admits that this is the honest reality for most of us! Reframing Negative Thoughts Christa is excited today to help Monica learn more about herself and about overcoming obstacles that keep her “stuck.” She points out that in the time she has known her, Monica has become a master something critical to lifestyle change: reframing negative thoughts. An essential component of Fitlandia is Mind Zoning® meditation. Monica has learned to create her own Mind Zoning® mantras and incorporate them into her daily mindset. They are positive affirmations or reframes of negative thoughts.  An example might be: “I’m too busy to cook my own healthy meals,” reframed as “It’s easy for me to make some time to cook my own healthy meals.” What we tell our mind is what our bodies will execute! When we reinforce positive thoughts, we create strong new neural pathways and our decision-making begins to support those positive thoughts. Time to Deep Dive Christa probes Monica a little deeper, asking her why in those challenging moments, like making choices at a restaurant, does she NOT make decisions that will support her health goals? What keeps her from choosing the best possible options from the menu?  Monica sighs, “That’s a good question!” For one, she admits to tiring of sticking to that ONE best option every time she visits a favorite restaurant. She misses variety in those situations. Christa empathizes, noting how important it is to acknowledge that it has to be about incorporating a dietary strategy with a target of 80-90 percent compliance. We all need to have some flexibility. However, she points out that in those situations we should become mindful, asking, “Is there something triggering this decision or am I simply just tired of the same old thing?” In the latter case, we need to allow ourselves to choose the next best thing, without any shame. The consciousness of the decision is ultimately what is important. I’m Taking a Break From ________. Monica shares that alcohol is her toughest challenge when it comes to sticking to her healthy lifestyle changes. Evening card games with friends are a great way to have fun and enjoy a sense of community, but often lead to late night drinking. Alcohol contributes a lot of sabotaging sugar load and triggers craving cycles that can really get her off track quickly.  Christa relates to that, adding that working hard and finishing projects...that sense of needing to celebrate...is a known trigger for her own indulgence. But she has learned how to step back when she forgets what moderation looks like. She creates a new Mind Zoning® mantra that soon leads to decisions for changed behavior. Coach Christa encourages Monica and podcast listeners to experiment with what it looks and feels like to simply “take a break” from sugar, or processed food, or alcohol. Set a period of time to explore moderation or refrain completely.  Use that time wisely. Without pressure, observe how easy it can actually be, how good it makes you feel down the road. Become curious about your connection to things in your food life. What triggers set you off? What traditions automatically set you up? Contemplating the Million Dollar Question How have your social encounters come to depend on your food (or drink) life? There is great power of revelation in this question. Christa urges Monica and all to contemplate when and how this first became your social pattern. In Monica’s case, she remembers that cocktail hour was the daily construct for her parents to unwind with conversation together before dinner. It was just a familiar pattern for the occurrence of comfortable connection that seemed to work...her elderly parents have been married a long time, so it seemed like a recipe for success. So she and her husband carry on similar rituals. What Would it Look Like If… The next step is to make an opportunity to really get curious about what the same social scenario would look like without alcohol (or sugar, or fast food, or junk food, etc.) The Fitlandia 30 Days to Thriving Program is a perfect way for anyone to take a month to explore just that kind of possibility! Identify the Tipping Point and Remember the WHY Going even deeper, Coach Christa asks Monica to consider what it is in the moment that makes her finally give in. What makes her decide that what she is choosing to cave in to is more important than the well-being that comes from not caving. This is a very critical question for all to get real about. A way to be strong in that moment is to have a well established “WHY” that you can clearly recall. Why is this (break from alcohol, sugar, etc) important? What is going to be your greater thing to remember in those make-or-break moments?  That is a foundational element in Christa King’s 30 Days to Thriving Program weekly motivational coaching. Beware the Tiger Even a well defined personal WHY cannot escape the tiger chasing you all day. Christa uses this metaphor to describe how compounded stress, good and bad stressors throughout the day, wear us down. The prefrontal cortex of the brain carries around our goals and holds up the WHY I AM TAKING A BREAK FROM (fill in the blank) card. But the primal brain is exhausted from being “chased by the tiger” all day and it says to the prefrontal cortex, “Shut up! I’m surviving here!” Basically when we are over-stressed, over-tired, under-fueled, our judgment lapses.  The prefrontal cortex pulls out the lists of dos and donts, but the primal brain says, “Nope! We are DOING this (indulging)”. This is why it is so important to do our daily movement (exercise) in the morning before we are burned out. And to do our food prep and batch cooking on a restful day off, so that we are not confronted at the end of a busy weekday with no safe plan for dinner. A Hard-Wire Re-Wire The challenge is really to put all these self-evaluation considerations together in a way that allows you space to re-wire all those hard-wired patterns. It takes time, but with reframed thoughts, weekly coaching, and community connection, it can be easier than you ever thought possible. Start on your own by looking at your event calendar or conjuring up the next opportunity to test a re-wire. Imagine yourself in that trigger moment or challenging scenario and picture what you could do differently. In your mind, walk through the situation. What would it look like to see yourself choosing to serve your highest goals in that setting?   Monica walks through this mental exercise and determines that she is going to have to figure out a way to tell her primal brain, “You are not in charge!” That is what resonates with her and imagining herself empowered with that in the future is impacting her view of the achievable nature of real change. But she still isn’t sure how she will feel about it “on Friday night.” Accept the Invitation While Monica wonders if she can actually override her primitive brain on Friday night, Coach Christa invites her to commit to a goal, an action. She reminds her the choice is all hers. Christa asks, “Monica, it’s Friday night. What would you LIKE to do?” Monica responds, “I think I would like to have one drink” with the intention of observing what that decision and action feels like and what the results are. Set Yourself Up for Success Now that Monica has committed to a goal, Christa challenges her to determine what will set her up for success. These are the actions Monica thinks will help her: I can take my prepared WHY with me. I can ask my husband (friend, etc) for support. I can ask the server ahead of time to only serve me one drink. My “morning-after self” can write a letter to my “Friday-night self” and I can keep that with me. I can start with a non-alcoholic drink and see how that goes. I can repeat a mantra such as “moderation is easy for me”, “moderation looks like one drink”, “I am stronger than any craving”, etc. I can calendar my commitment Christa suggests more: Get your work out in during that day to boost endorphins Before going out, do even just one minute of deep breathwork to support serotonin levels Find an accountability partner in your support community As the live coaching session ends, Christa is encouraged about how much we can inspire each other through our vulnerability and willingness to connect and share accountability. Monica feels like she has a full toolbox to face her primal brain on Friday night!    To experience transformational coaching with host Christa King, join the next 30 Days to Thriving Event, or register for the Mind Zoning® Academy, visit the Fitlandia Fitness website.    And take a look at guest Monica Borrell’s innovative Cardsmith visual problem-solving software.

Today on the Fitlandia Podcast, guest Helene Byrne, prenatal and postpartum exercise specialist, author, and founder of BeFit- Mom™,  joins host Christa King of Fitlandia to discuss post-partum ab recovery. How Did Helen Become a Prenatal and Postpartum Exercise Specialist? After the birth of her son, Helene Byrne was dismayed that pregnancy had seemingly erased her prior fitness state, especially her ab tone and stability, in spite of the fact that she had continued to exercise throughout her pregnancy.  She also discovered that no one was promoting postpartum exercise correctly! There had to be something beyond crunches for a new mom’s body recovery?! So she pulled from her experiences with pilates, yoga, and standard fitness training to create a postpartum rehab system that worked for her. And she was confident it would help others. The Body Mechanics During Pregnancy Your center of gravity moves forward Your pelvis tips Shoulders hunch and round and head moves forward          Resulting in:            * too much curvature in both lower and upper back            * some muscle groups get too tight, while their opposing muscle groups become weak The hormones relaxin and elastin are activated          Resulting in:   *  slight widening of pelvis opening *  changes to connective tissue (ie: ligaments), throughout the body Following Birth Without the mass of a baby to support those stretched ab muscles, your belly feels like mush! You have a weak core Ligament laxity throughout your body up to 6 months postpartum          Resulting in:            * potential misalignment in joints            * potential for bladder or uterus prolapse What Exercises are Best During Pregnancy (Prenatal)? Those that lengthen the muscles that tend to tighten up and those that strengthen the muscles which are prone to weakness. What Exercises are Less Appropriate Postpartum? Due to ligament laxity and weak abs, it can be uncomfortable and even unsafe to return immediately to high-impact exercises. Running, HIIT, CrossFit, weight-training, may put early postpartum women at risk for injury. Once your core is re-established, you can begin to return to your normal fitness routines more safely. Why Traditional Ab Exercises Don’t Work Well Postpartum After the birth of your baby, you may desire a return to flat, strong, well-functioning abs. But a weak transverse abdominis muscle means that a “crunch”- type exercise will allow for the bulging of muscle without the countering effect of compression. Also, midline tissue down the center of our body is composed of connective tissue, which has become lax and can stretch out too wide (diastasis recti). It needs to be closed, or things don’t return to normal. In fitness, what you practice, is what you get! So trying to do traditional ab exercises, without having rehabbed your transverse abdominis is not a recipe for success. It will never close that midline, will never flatten your abs, and may promote the bulge that causes people years later to inquire, “When’s the baby due?” Two Interrelated Steps to Proper Postpartum Fitness Recovery [1] Rebuild Transverse Abdominis (deepest abdominal muscle, which compresses belly)     Using Abdominal Compression Exercises [2] Rehab Pelvic Floor     Using Kegel Exercises It is critical to rebuild the TVA and Pelvic Floor together because it is their job to function together in the body. In the beginning, during rebuild exercises like ab compressions or kegels, you may not sense successful contraction in either the abdominal muscles or pelvic floor muscles. Be patient; strength will slowly return. How to Find Your Pelvic Floor Sit near the corner edge of a hard chair, legs straddled. That will put your body weight right on your pelvic floor so that when you squeeze during kegel exercises, you sense engagement of the proper muscles. How to Compress Your TVA Sit on the edge of a chair and place your hands in the crease of your thighs at hip level. Now pull in your belly, away from your fingertips so that your hands have a little space. This is what you are going for with abdominal compression exercises. Re-establish Good Alignment After carrying and delivering a baby, many women end up with functional muscular imbalances, such as really tight hips, lower back, or chest. Such conditions may create unstable joints, making them more prone to injury. Part of re-establishing a strong core is to re-establish good alignment. How Will I Know I’m Ready to Return to My Regular Fitness Routine? Body Cues of Functional Stability: Ability to do a crunch while maintaining a flat abdominal wall (no bulge) Pelvis doesn’t rock back and forth at all during toe tap test (see below) You no longer struggle to create stabilization How to Perform Toe Tap Test: Lay down on back in “dead bug” position, with legs pulled up and tucked Extend one leg out so that toe can gently tap the floor Bring leg back up to tuck position To strengthen, continue steps 1-3 as repeated exercise What if I Didn’t Have a Regular Fitness Routine Prior to Pregnancy? Often following the birth of a child, something triggers in a woman the desire to get healthy. Guest Helene Byrne of BeFit- Mom™ reminds us that “everyone has a mommy body following birth, everyone!”. It’s a phase; it’s transitional. And everyone can create positive fitness from that square one, forward. Helene recommends: Create a mindset that is healthy Don’t compare yourself to others or social media images DO her core rehab workout DAILY, after baby’s morning feeding Take a daily fitness walk with baby Create a fun schedule that includes Mommy and Me or Stroller Fitness classes with community! Host Christa King of Fitlandia agrees with Helene’s recommendations, especially when it comes to community. She reminds listeners that Fitlandia is built on the Four Cornerstones of Fitness, of which Community Connection is one.  We need community for both accountability and also validation and affirmation. So it is so important to choose a community group that is really positive. Fitlandia’s 30 Days to Thrive Program is a perfect opportunity. Also, whether you’re a new mom wanting to get your healthy lifestyle back on track, or you’re just a busy individual needing to create some healthy habits, it all starts with your Mind. Christa King’s Mind Zoning® Academy may be just what you need to mentally prepare for any fitness rehab! And don’t forget to boost your strategic vitality! Get Your Rest Certainly, sleep is also crucial to postpartum fitness recovery. Anyone who has been an insomniac or worked a seventy hour week can relate to the desperation that comes from the sleep deprivation mothers of newborns experience. Ladies, sleep whenever you can! Be Gentle With Yourself Any change or transition comes with a big adjustment period. Your world has been flipped upside down, requiring you to respond by creating an adapted lifestyle and an adjusted identity around something new...whether it is a job, a move, a loss, or a BABY! Transition into motherhood in a mindful, gentle way. Being a new mom can trigger some psychological challenges, perhaps connected to your own relationship with your mother, or some body image issues going back to childhood. Be kind to yourself. Be really positive, really patient, and really dig into community connection. And give yourself permission to ask for help. Also, practice self-care with the mindset that as you put yourself together, you are setting an example for those you love and care for, including your new baby.

Today on the Fitlandia podcast #85, guests Mike McCastle and David Skolnik of Evolution Healthcare and Fitness (Portland, OR) join host Christa King of Fitlandia Fitness to help those struggling with reaching their goals by providing clarity about the process of successful goal-setting and goal achievement. Why Set Goals? Anyone can set mere goals. The importance lies in clarity. Setting CLEAR goals and considering WHY we are setting the goal will: limit our mind’s wandering space draw us into the moment, creating immediacy and focus which allows us to create a rich environment in service to our goals provide structure for immediate feedback that will tell whether we are on track SMART and SMART(ER) Fitlandia’s 30 Days to Thrive Program members are encouraged to use SMART goal strategy, to bring clarity and focus to their journey. The SMART(ER) acronym reminds that we should set goals for ourselves which are Specific, Measurable, Action-oriented/Achievable, Realistic, Time-bound PLUS:  we must regularly Evaluate, and Revise our goals. Many of us have really demanding, high expectations; we launch into things without understanding what’s really “under the hood”. Members often want to lose weight FAST. No, no, no...slow down!  First things first. Focus on the Four Cornerstones of Fitness: Change behaviors around food, get moving, think positively, connect with your community. Jumping into a goal can be disillusioning, especially for perfectionists! That is why the EVALUATE and REVISE aspects of the SMART(ER) strategy is so important. We need to be gentle with ourselves, observing our journey as it unfolds. Today’s guests add to that: Be gentle; yet analytical. Recording and tracking progressions daily, weekly gives us a tool to review and adjust our goal and/or the actions that are getting us to that goal. Process Goals Lead to Successful Outcomes Mike and David also point out that a goal with no steps is very unlikely to be met.  There is a difference between outcome goals and process goals. An “outcome goal” is something like “lose 20 pounds”. A “process goal” is what you need to do to move along toward a clear outcome goal. For example, in order to reach an outcome goal of losing 20 pounds, you may incorporate process goals of  2 days strength training, 3 days cardio workout; tailored diet meal plan. If we create process goals but only focus mindset on outcome goal, we lose sight of the process and ultimately, the goal is unmet.  The outcome goal doesn’t ground us in the present. Instead, it’s always looking into the future. Remember, an initial requirement for a clear goal is that it draws us into the MOMENT. So in order to have success, we must be mindful our process goals, constantly evaluating and revising. What is a Secret Goal? David and Mike describe a secret goal like this: an athlete may say, “My goal is to compete in an Iron Man and I just want to finish with the pack”. But secretly, that person may be desiring a Top -20 finish and would be upset if they didn’t achieve at that level--then those feelings will get in the way of any positive feelings about the stated goal… and that disappointment will affect the next training cycle. Many are afraid to articulate their secret goal--afraid of the pressure that will come or the level of commitment it will take to get there Christa King suggests that’s where Mind Zoning® comes in! The Mind Zoning® Academy helps us learn to set boundaries and give ourselves permission to make ourselves and our health-related goals a priority. This strengthens our ability to commit to the process goals that move us forward toward meeting our treasured secret outcome goals! Why is Community Important to Success? One of the secrets to making fitness easier is to work out or train with a group! Especially one with the same goal.  Your tribe will: Generate competition/motivation Impact brain chemistry Provide mental checks that provoke us to keep up, push harder, stay accountable Provide comfort in knowing others are suffering on their journey to the goal, too Give positive feedback from others, especially when we are our own worst critic Share personal experiences that empathize, motivate, validate. Lack of engagement in the community is the biggest indicator that a person may not meet with success. Christa King reminds us that Community Connection is often the sustaining factor for process goals. That is why the community is at the heart of her 30 Days to Thrive program. Say No to Shame...and Yes to Tribe Guests from Evolution Fitness warn us about “fitness shaming”: the accusatory tones friends use when probing about your habits, ie: “Why do you go to the gym six days a week?” or the funny looks you get when you order your burger with a lettuce wrap. People become uncomfortable when seeing someone take action toward a goal. There’s a cognitive “spotlight” effect that seems for them to highlight areas of performance in their own life that they know need work. It makes people feel vulnerable and defensive. However, the act of suffering together IN A GROUP for the sake of a goal seems to shut down that pre-frontal cortex, so the defensiveness gives way to unity with the group and for the good of the group. Functioning in a community literally helps us get out of our own way. Christa expounds on this idea: We are wired to show up for our tribe. Use that as a motivator. Also, remember not to take personally others’ reactions to your goal-reaching processes and lifestyle changes. The subconscious really just wants to protect us from change. Knowledge helps us to override that. For example: Unless someone was a real jerk, he/she would never encourage an alcoholic friend to “have just one drink”.  And yet, if someone is trying to take a break from sugar, friends tempt relentlessly. It is this pervasive lack of knowledge about sugar addiction along with the subconscious fear of change, rather than maliciousness, that causes people to react negatively to our attempts to set and reach our health and fitness goals.  What About FAILURE? Evolution Fitness points out that any high achiever has failed many, many times. We should ascribe to the school of “Fail often; fail forward”. The more you fail, the more feedback you get. Immediate feedback is healthy; each failure is part of the process: a sort of report card of “where I was and where I am now”. When you fail, don’t make an immediate concession of your goal! Take that as positive feedback--quantifiable data-- with which to evaluate and revise your process goals. How you perceive failure is more important than the failure itself. The only real failure is quitting. Christa King adds that there is no need for shame; no room for shame! Look on “failure” as if you were an observer in the room. What was going on that led up to it? Gather the information you need to be successful in the long run. Consider Your Locus of Control Those who complain and blame rely on external locus of control. Learn to shift from an external locus of control to an internal one. Taking responsibility and coming up with solutions shifts to internal and allows us more sense of power over our choices. This allows us an ability to view failure more productively, leading to better choices in the future. Turning to external factors is “failing backward”, not forward. Eliminate excuses, become the warrior, get the results you want! Our guest expounds: One of the Four Buddhist Noble Truths is that life begins with struggle...to exist is to struggle. What matters for success is what people do in that struggle to endure: Do you fight/flight/give up?...or do you find a moment to transcend and elevate? 

Hey everyone! Welcome back to episode number 84 of the Fitlandia Podcast. We are rounding out the month with the announcement of The Mind Zoning Academy. If you are having ANY challenges with mental obstacles, then this is the place for you. Every single month I am doing a LIVE webinar with me that is one part focusing on a mental obstacle, one part guided meditation, and one part group coaching so you can learn how to apply these principle and strategies to your life and keep moving forward on your fitness journey. To sign up, you can head over to fitlandiafitness.com/mind-zoning and you will be able to register for either the webinar version or the in person version with me held in Portland, Oregon. Everyone that registers will get a playback of the webinar itself, as well as professionally mixed Mind Zoning session so you can listen to it over and over again whenever you need it. TODAY, I am going to talk to you about Ending Body-shaming and Fat-shaming so that we aren’t hating and self loathing anymore, which really prevents us from getting all the health benefits we are looking for. With that, on to the show! My goal with today’s episode is that I give you enough education and insight to start intellectualizing more what is happening in your body with food and movement and mood and end the body and fat-shaming cycle that is NOT serving your fitness goals...it is really holding you back. When people come to 30 Days to Thriving Program, I would say that every single one of them have the intention of weight-loss. I like to make sure that they leave the program more focused on health and vitality and improvement in all areas of their life. Whether that is their resting heart rate or their blood pressure or their blood sugar levels, whatever it is that is also going to support them, rather than simply focusing on weight loss. But inevitably, we still live in a culture that is very much focused on body image and the shape that we are in and having ripped abs and being cut...and even I myself find that I am pinching and poking at myself. It is not something to hide from, but something to explore and understand what is really going on. More importantly, I hope that you can start to end body and fat-shaming today because really, our bodies are miraculous and beautiful and incredible and we come in ALL shapes and sizes! And part of our journey is accepting that. What I first want to start out with is a little bit of understanding about when we fat-shame someone. We’ve all heard it or done it. Whether it is something like, “Hey, put the cookie down,” or “Go for a walk,” or “Quit being so lazy.” I just want to say this first and foremost: to anyone who has been fat shamed, I am SO sorry that that has happened to you. I know that it is a very painful experience, I’ve experienced it myself, even people yelling out on the street to me, and I just have to say this: they are ignorant...they are completely ignorant. Not only is that a cruel thing to say something but they also lack the knowledge to understand what is happening in the body. So let’s back up a little bit first and talk about out of control eating, emotional eating, and what leads us to a lot of weight gain. We have this beautiful part of our brain, our reptilian brain, that is always trying to keep us safe. Then we have the prefrontal cortex that says, “Hey, I know I need to be moving everyday and I know I need to be cooking healthy meals.” But then there is that part of us that just can’t execute on it, right?! All of our good intentions, at the end of the day, is to cook a healthy meal and we are grabbing a cupcake or grabbing a bottle of wine, whatever it is! And that is because our primal brain is literally just trying to keep us safe. We have a lot of stress in our day, we have a lot of emotions that many of us haven’t dealt with, traumas and triggers from childhood that haven’t yet healed, and so our primal brain is kicking in to make us feel safe. And the ways that it knows to do that is to fire up the pleasure center in our brain and that usually comes in the form of sugar, refined carbs and alcohol. Whatever kind of addictive behavior that means. For some people, it’s drug abuse, for some people, it’s gambling or a sex addiction...but our brain is trying to find a way to serve us. But bringing it back to Fitlandia and my audience, most of us are struggling with an emotional connection to food. What we also don’t realize is that a lot of the processed foods that we consume are actually geared to make us addicted to it...and we might not even know that! For some of you, this might be the first time that you’re hearing that processed foods are made to be addictive and make us crave more of them. So when I say that it isn’t your fault, it truly isn’t your fault if you lack that knowledge and don’t know how to get out of it, then you can’t blame yourself for it, you can’t shame yourself for it, you can’t hate on yourself for it when your brain is designed to keep you safe. So, that’s just one tip of the iceberg, we could do a LOT of education in food addiction alone to help support you, but now it’s the “What’s Next?” right? What do I need to do to move forward on my journey? If I have this one little sprinkle of knowledge today that my brain is trying to keep me safe so I’m craving and firing up that rewards center in my brain and oh, by the way, what I’m eating is keeping me in an addictive pattern...now what? And that’s where my 30 Days to Thriving program comes in. We actually do a food elimination program of the commonly addictive foods, the inflammatory foods, that are going to help you do a body reset. But I also call it a nutrition and mindset program because we also help you reshape your thoughts around craving a lifestyle of health that is sustainable. So during that process, and the program while you’re learning how food is processed in the body, how to make good choices, how to break that craving cycle, that addiction cycle, learning how to starve the bad bacteria in the gut so you get out of this incessant craving need. Also comes this opportunity to really love on your body as it is TODAY...and I know for a lot of you, that’s a really tough one to swallow. We are programmed to hate on ourselves...we motivate ourselves through this shaming process and I want to get us out of that because when we shame our body, we actually keep it in this same state that it’s in. Many of you have heard the quote, “What we resist, persists. And where our attention flows, that’s what we create.” So if we are constantly looking at our body, looking at what we don’t like, we are actually feeding our brain to maintain that. So what I’m going to be teaching in the Mind Zoning Academy for July, is actually how to end that shaming cycle. It doesn’t matter what weight you are at, what your shape is, where your goals are and what you want to achieve, I’m going to walk you through a beautiful meditation that teaches you how to really appreciate your body as it is today. And I can’t stress this enough...it is a critical component in long-term weight loss, health, and vitality. Being able to accept your body today, while at the same time, lovingly release the weight, the guilt, the shame, the triggers, the trauma, everything, that got you to this point. So, I’m going to speak to the exercise that you can do at home BUT I hope you’ll all join me for this Mind Zoning Academy, because when we are in that relaxed, focused, meditative state, our brain slows down and we are actually able to access our subconscious mind much more readily so that we CAN start to change these thought patterns. So YES, do this exercise everyday, but also sign up for the Mind Zoning Academy at fitlandiafitness.com/mind-zoning so that you can also experience the meditation BUT you will also get a professionally mixed version of the recording too so you can play it over and over again. Okay, so here’s how it works: Stand in front of a mirror every morning, make it a habit, let’s say, when you are brushing your teeth. Usually, we are in the bathroom brushing our teeth, most of us have a mirror in front of us, it’s a great time to look yourself in the mirror, look at yourself in the eyes and say, “I love you today, as you are, while we are making these changes. I accept every part of you, today, while we make these changes.” And then do a scan from head to toe, focusing on gratitude, and being mindful of everything you love about yourself and your body. And it goes something like this… “Oh, I LOVE my forehead, and the wrinkles that are there just show the joy that I’ve experienced in my life. I like the color of my eyes. I am grateful that I had braces in my teenage years for a straight smile. I love the development I am getting in my shoulders for the strength that I have. I love that my arms are getting stronger everyday to lift more and feel muscle tone and strength, but I accept where it is today. I love my core and my torso, even with my rolls and the extra fat and tissue that I have, I love that my body is still moving everyday, that I have growing flexibility and strength. I love my hips, that I can get out on a dance floor and shake it! I love my quads, that are SO strong. They are the strongest part of my body. That get me out of bed everyday, that get me moving, that walk me to every task that I do. I love my calves that are also getting stronger and connect my quds to my ankles and my feet. And my feet, ah my feet! That bear the load of my entire body and still keep me moving forward. I thank you body, I honor you body, as you are today and as we are moving forward to grow our strength and vitality.” So that is how the exercise goes. Like I said, when we are doing this in the Mind Zoning Academy, we will take time to get really relaxed. We will do a progressive relaxation technique that helps us loosen the muscles in our body and really get into it and FOCUS on this wonder that our bodies are! That we get to move everyday! That we get to celebrate what IS good about our body and end the fat-shaming and the, “I wish I was this, I need to be that, I hate that I’m this.” We need to END that and make a practice of it, so that it isn’t holding us back to getting to our ideals and goals and dreams that we have for ourselves. Because really, we are a walking miracle everyday. OUr heart is beating, our brain is thinking, we are seeking new opportunities and we are executing action in our lives and THAT is something to celebrate in our lives. So, I will leave you with that positive energy. I can’t wait to see you all in either the webinar or live in Portland for ANY of the Mind Zonings because we are going to be doing this every single month so head over to fitlandiafitness.com/mind-zoning, sign up for the the next Mind Zoning Academy and I will see you all soon!

Welcome to episode number 83! We are continuing our series on the Mind Zoning Academy and today I am going to talk to you about a New Year’s Resolution Revival! I know you are all going to love it but before we jump into it I want to invite you to head over to fitlandiafitness.com/mind-zoning. You can enter your name and email address and get the meditation “End Self-Sabotage and Harness Your Superpower.” Alright! On to the show Okay so today I am going to continue talking to you about the Mind Zoning Academy. If this is your first time listening to the podcast, a warm, warm welcome to you! If you are a regular, then you probably already know about the Mind Zoning Academy which Fitlandia launched in April! SUPER excited! Our first topic was on End Self-Sabotage and Harness Your Superpower and so I’m working on this series in the podcast to announce the first few Mind Zoning Academy topics, give you some insight into the techniques used, and offer a little bit of history on why we do what we do! 90% of our behavior comes from our unconscious mind. I’m here to help you shift those thought patterns to make getting healthier and living a healthy lifestyle faster and easier. So, let’s talk about June’s Mind Zoning Academy topic: New Year’s Resolution Revival. Okay, so what that all about? If you are familiar, I am a BIG fan about harnessing the power of intention around New Year’s Resolutions. The problem is, it becomes a really short term goal because so many people are focused on things like, “let me lose 20 pounds really fast,” or “I want to start exercising more,” but they don’t realize that there are still unconscious thought patterns that need to shift for success. I also recall through all my yo-yo dieting time (I’m 45 now and stopped my cycle around age 41), that every single year it was the same thing: the New Year came, I set my resolution, I’m going to lose 20 pounds, and what happens? Things are going great, I’m in about 3 or 4 months in and then something stress inducing will happen and knock me right off my game. I would ditch the diet and the movement and fall back into my own patterns of relying on sugar, refined carbs, and alcohol. The point of the June Mind Zoning Academy is to teach you how to stay with your resolution. I know for many of you listening, you had a goal set January 1. Here you are, coming into spring and summer, and around 75% of you have not achieve your goal or have stopped working at it all together. It’s all about REVIVING the energy of that resolution. I want to share with you some of the tools you NEED to reach and stay motivated toward your goals. I want to give you hope, enthusiasm, and reignite your resolve to achieve your goals! Not only in fitness but also in life! (Though I always remind you of the very important four cornerstones of fitness...daily movement, healthy eating, mindset, and community connection...so that you never diet again). In the Mind Zoning Academy, you are going to learn how to envision your future...how to create a visual blueprint in your mind’s eye so that your body and your actions can go and execute. Our brain is like the architect crafting the blueprint for our body to go and execute, like a construction team. We are going to begin our session in June with talking about staying motivated, vision boards, and manifesting. Shoutout to John Assaraf because when I really took hold of this idea of creating a vision board about 10 years ago, I went all out and through a party with friends to create vision boards and both some of them and me saw some MAJOR shifts in our lives. But there is a missing component to just creating a vision board. You need to make sure your mind is in it as well so that you can realistically take action to make the visions a reality. So we are going to talk about this idea of the need to have a constant visualization to remind yourself that “YES, this is what I want.” And we will then work with some amazing Mind Zoning techniques to help you step into the energy of what it feels like to have already achieved your goals fully and completely. It is one of the most POWERFUL techniques that I teach...stepping into that energy! You have probably heard all about manifesting and envisioning your dreams from various motivational speakers...but attaching that emotion to it is what really moves you forward. The best part is that I am going to lead you through a step by step guided meditation to help you get all the details aligned, embracing the vision, and calling into action the tools and resources you will need to achieve it and THEN...experience what it feels like to fully and completely achieve all of your goals. So that goal that you set on January 1st which you may not have reached quite yet...there is no shame! But this time we will reset your thought patterns along with the goal so that you can truly achieve it. What you get with the Mind Zoning Academy is first part: education on how the brain works and why we do what we do, then a guided meditation to help you revitalize your goals. The last part of the workshop is open for group coaching questions and answers so that I can help you tackle your obstacles. I am a firm believer that there is a solution to every problem and that every obstacle is actually a lesson to help us get to everything we are envisioning. I’m going to guide you through all of that and more. As a BONUS, whether you come see me in person in Portland, Oregon or whether you connect with the LIVE online webinar, you will get a professionally mixed Mind Zoning Meditation session which you can listen to over and over to help remind you. It is mixed with gorgeous spa music and it will be a delicious escape which you can enjoy whenever you are feeling you need to reconnect with your goals...use the power of your mind! I would love for you to head over to fitlandiafitness.com/mind-zoning where you can sign up for the May session of the Mind Zoning Academy: Resolve Inner Conflict, but you will also be able to find the June New Year’s Resolution Revival session as well! It is NOT too late to achieve all your goals and I can’t wait to see you all there. When you head over to the website, as a little extra invite and bonus for all you amazing listeners, you can put in your name and email and actually get the mixed Mind Zoning End Self-Sabotage recording! Go grab your bonus and start thinking about what you want to manifest in your life. Do some daydreaming, offer some energy to those ideas, and come prepared in June for our REVIVAL! Next week, be sure to tune in for the announcement of the July Mind Zoning Academy session... I am so excited to share it with you all. I’ll see you next week!

Have you ever experienced wanting to change one part of you, yet another part of you resists? Today we're teaching you how to harness the power of your mind to resolve inner conflict through our Mind Zoning Academy. Feel the power of positivity and listen in now! In fact, in the Mind Zoning Academy, yes, I have a passion for fitness and creating a healthy lifestyle, BUT, these techniques can apply to any area of your life! It’s really great information and after you listen to the show, I want to make sure that you share this episode with your friends and family and anyone who is struggling with change and motivation! THIS is the episode for you and for them. PLUS, I’ll be delivering the full live meditation during the webinar and in Portland live in May. So, let’s get right to it and talk about resolving inner conflict! If any of you listening are feeling stuck in your fitness routine or you are having a hard time making healthy food decisions, you may know if you are a regular listener that I have a program called 30 Days to Thriving. We help you end the craving cycle and reliance on sugar, refined carbs, and alcohol, but we also work very much with your mindset. We teach you to dig deep into your thought patterns and your habits and teach practical and effective techniques to create all new thought patterns so that you can sustain a healthy lifestyle! I LOVE breaking through obstacles. It truly gives me so much joy and with the 30 Days to Thriving program, you get to work with me on a call every single week as well as in the secret Facebook group so that I can help YOU break through your obstacles. I truly believe there is a solution to every problem and I’ve been blessed with this natural sense or desire to be a problem solver and the amazing thing is, EVERYONE has the capacity to do that, to uncover your obstacles and to break through them. The power is already in your mind. Today we are going to break down some of the concepts involved with resolving inner conflict. So first of all, what does inner conflict look like? For any of you listening that say there is a part of you who wants to do something, but not all. Bingo. There is some inner conflict. Part of you wants to make the change but there is another part of you that is really holding on. There are root causes of all of this...but when we notice this difference, we can usually dig in and uncover the resistance. What’s come up again and again when I’ve worked with clients with Mind Zoning, is that the part of you that is resisting change is only doing that as a way to serve and protect the identity of YOU. When we go through a major lifestyle change, we are going to be challenged! Not only do our habits and health chance, but the people around us tend to change as well and sometimes that can be scary. Subconsciously, we already know that is possible, so part of you is just trying to protect you. There is a really cool hypnotherapy technique called “Parts Therapy.” This allows you to separate those two conflicting parts and gets you to put one side away from the other to understand them both without getting confused. And it’s easy to get confused! It happens to us constantly. This inner battle continues and doesn't go away until you understand it. This technique is great for doing two things: 1) Gives each side of your conflict a voice and provides some validation to each. We help separate the battle and truly explore piece. 2) It helps you come together in a common goal. Where can your conflicts agree and both feel comfortable? I don’t want to give too much away here because I want you to attend the Mind Zoning Academy, where I will actually be leading you through all of this. Plus, if you register, you will get a downloadable, professionally mixed version of the Mind Zoning for free, as well as 50% off the next 30 Days to Thriving program! Not only that, but you will also have access to a LIVE coaching group call with me where I will answer your questions and offer any advice that I can give to help you on your journey. The Mind Zoning Academy and the 30 Days to Thriving program are truly incredible and help you take these techniques to the next level and make lasting change. The webinar costs only $17 and the in person delivery is $17. It is a step into your support and your lasting change and to overcome your obstacles. Back on the note of inner conflict, I want you to know this: this is normal, this is natural, this battle in your brain is actually a normal part of making healthy changes in your life. Part of you knows why you want to do it! We just need to confront that other part that is trying to keep you where you are at for your safety. Here’s a little way you can start at home: get yourself into a relaxed state by taking a few deep breaths so you can better listen to what is going on inside. Picture your goal or desire in one of your hands. For example, if you want to exercise more, imagine that goal is resting in your left hand. And now imagine that the other part, the part that is resisting and saying, “No, I don’t want to get up early to go work out,” is on its own in your right hand. You are holding them separately. Then what you will do is visit what is going on in your right hand...let it speak its excuse and fear and control. After you give that side the opportunity to fully express itself, you can imagine going over to your left hand and let it respond to what it just heard from the right hand. This is not only very validating, but also helps to get these two parts in a better alignment. Once that side has fully expressed itself, you will come back to the right side. And you keep moving back and forth until both sides start to come up with this beautiful compromise and this agreement about what the next steps are. It is one of my favorite techniques to us...one that I’ve used with every single private client no matter what the conflict. Parts Therapy helps break through the noise and gain clarity. Not only do you discover where the resistance is coming from, but you also learn more about why you want to make the change and the benefits of doing so. If you are having trouble imagining or completing the exercise, don’t worry! Sign up for the webinar or in person Mind Zoning Academy for May and I’ll be sure to walk you through it bit by bit. We will help you end the argument and find new goals! I’d love to hear from my listeners! Head over to iTunes and leave a comment if you tried this technique and how it worked for you! What was your conflict? What were your opposing sides? And what goal/compromise did the two sides come up with? Head on over and leave us a rating and a review along with your comment! Thank you all for tuning in for this quick episode and I can’t wait to see you all in the Mind Zoning Academy!  

We all know dieting doesn't equate to making a permanent healthy lifestyle change, but self-sabotage gets in the way. In order to end the yo-yo dieting cycle, you first have to change your mindset. And today's show is going to help you do just that. Welcome to The Mind Zoning Academy. For those of you who are new to Mind Zoning, on fitlandiafitness.com I have these audio guided meditations to help you create new thought patterns so that living a healthy lifestyle is not only easy, but it sticks! Some of the feedback from my 30 Days to Thriving group is that sometimes they just want me around to lead them through a Mind Zoning, so I’ve listened and I am just thrilled to launch the Mind Zoning Academy. If you live in the Portland, Oregon area, I’ll actually be at Cloudability on April 11th to do a workshop all about Ending Self-Sabotage from 6:00 - 7:15 PM. Here is a link to sign up! And all of you listening should go ahead and use the code FFF50 to celebrate the launch and save 50% off. I want to encourage you to think of 3 people in your life that you want to help end self-sabotage with and go ahead and share this with them. If you aren’t in the Portland area to attend the in person event, I want to invite you to join our webinar Mind Zoning Academy on April 12th! You can sign up for the webinar here. You will not only get an audio file of what we talk about in the live session, but you will also come away with a professionally mixed version of the guided meditation that I deliver! Even if you can’t attend the webinar go ahead and sign up because you will still get the mixed version of the meditation and a recording of the conversation. Go ahead and register to help you keep moving toward your goals! If you register and attend either event, you will also get a FREE Q&A session with me! Not only will you get to hear a powerful Mind Zoning meditation, but you will also have the opportunity to share your experience with me and ask about any questions about how I can help you break through your fitness and wellness obstacles. PLUS, anyone who registers will also get a code for 50% off of the next 30 Days to Thriving Program as well!! Now, let’s talk about breaking self-sabotage. I’ve been talking about and delivering this meditation for the past 6 to 8 weeks because I am truly passionate about it. Sometimes we make excuses, we procrastinate, we put off what we know we are supposed to do! Everyone listening knows the basics...eat more vegetables, cut down on processed foods, cut down on sugar, carbs, alcohol, you KNOW all that. But why don’t you do it?! This is basically the foundation of Fitlandia. I help you create new foundations and new behaviors and thought patterns by tapping into your subconscious mind. Self-sabotage can mean a whole gamut of things. For example, if your brain is telling you you don’t have enough time to work out because you’ve overcommitted, that is something you can CHANGE, but your brain finds signals to tell you otherwise and won’t let you make the change. Another example on the other end of the spectrum is this deep lack of self-worth. I’ve seen this time and time again working with clients and also with members in our secret Facebook group and in the 30 Days to Thriving. When you explore your relationship with food and alcohol, sometimes these deep ideas of self-worth come up. Sometimes we sabotage our fitness efforts because we have a deep and unconscious belief that we are not worthy of success or good health or vitality. This technique will help you uncover the root of self-sabotage and it actually helped me identify with basically something that I was doing to myself, a punishment, where I didn’t see I was deserving of living a healthy life and feeling the joy that comes with having a fit body and mind. I have now talked about this on a few different podcasts and even have written a few blogs about it and love delivering it because this technique is something so easy but so powerful and helps people learn more about themselves. So anyway, I’ll probably bring it up again and again but here is the major premise: I was working with a naturopath many years ago and I was following a protocol that she had given me to change my nutrition and I was losing weight consistently and then out of nowhere my weight loss totally stopped at 172 pounds. For no rhyme or reason, it just stopped. I was following everything perfectly! I was doing a follow up with her, shoutout to Dr. Premazzi here in Oregon, and she said that sometime happened to you around that weight that could be a stuck trauma that is preventing you from moving forward. That was the first time in my life when I learned or even thought about the fact that an event or a trauma or a thought could have an impact over my physical body. That just blew my mind. She said she had an exercise for me. She grabbed me a pen and paper and had me close my eyes with the pen in my non-dominant hand. She said with the intention of understanding what is blocking me from moving forward, I should write down any words that come to mind. So i did it! I started to write down whatever words came to mind and there were a few bizarre words at first but then all of a sudden, I started writing out the word “punishment.” It hit me like a ton of bricks. Seriously. I was recalling that I was punishing myself, holding on to my weight as a punishment, for something that I had deeply regretted. It was incredible that I had come into this awareness. And this is something that all of you can do! What happens when we write with our non-dominant hand is that we are actually tapping into our subconscious mind. We are able to recall those thoughts, memories, and patterns that are actually driving 90% of our behavior. You can use this technique anytime in ANY area of your life. Share this with anyone in your life who may need some clarity and some discovery into how they are sabotaging. So that’s my little tip for you today...but here is the really cool part! In the first Mind Zoning Academy that launches this week, I am going to lead you through a meditation to not only help you identify the root cause of your self-sabotage but then, I’ll also help you uncover your hidden superpower that will help you break through and move past it! So sign up for the Mind Zoning Academy today, take advantage of all those awesome bonuses available to you, learn more about what your root cause of self-sabotage is AND your superpower that can help you move forward! I can’t wait to see you all this week! Bye!  

Hello Fitlandians! Welcome back to the show. This is episode number 80 and I am so glad you are here because you are in for a real treat with our guest today! Today we are talking with Byrdie McCoy of Byrdie’s Babes and we are talking about the connection between mental health and fitness. Just a quick word of caution...we do have one curse word included so be mindful of that, though I do hope you choose to listen to our powerful conversation. I also want to remind you that our next 30 Days to Thriving program is starting very soon! You can head over to sign up for the April session for guidance and support in your fitness journey! Enter FRIEND25 at checkout to save 25% off. Today we are chatting with Byrdie McCoy. Byrdie is a fellow Portlander as well as an amazing fitness influencer and mental health advocate. Byrdie and Christa “met” via Instagram through a mutual friend and were able to connect via messenger...it was friends at first message! Their messages align perfectly. This episode is all about fitness and mental health and how those two relate. Byrdie’s Story: Byrdie has a beautiful little girl and just welcomed her new little prince into this world! Byrdie’s Babe’s is her blog which she created for women to get to know all they ways they can get healthy. It all started a couple years ago when she began offering free Bootcamps for women who had suffered trauma to get moving and feel good. They grew and grew until she decided to start a blog to reach even more amazing women. The blog is all about showcasing all the amazing ways to move and to help women find the type of fitness that is best for them. It’s a tribe of beautiful babes learning about holistic health and finding support. As you all know, community connection is one of our four cornerstones of fitness and Byrdie is creating a safe and empowering space to feel good. About 8 years ago, Byrdie was on a Greyhound that flipped on the highway. She was severely injured, breaking 13 bones in her face, severing her clavicle, dislocating her knee and much more. This was an incredibly horrible and traumatic time of her life. She was the mother to a young daughter, a college student, and wasn’t able to do much of anything. It was a dark place and she struggled significantly for awhile and was diagnosed with PTSD. She tried medication for one day and couldn’t remember anything and immediately stopped taking the medication (this is not the best decision for everyone but was best for her). She started moving a little bit each day which helped her get her mind out of the trauma. She continued to increase the amount of movement she was doing each day because that is when she “felt good” again. She knew she wasn’t the only woman out there going through difficult things and she wanted to share the power of this transition with others and share this message and this experience led to Byrdie’s Babes. It’s About Openness: We are all having a human experience and being open and connecting in a safe space makes all the difference! Even if we have significant things going on in our lives, like PTSD or trauma, it is okay to lean on others. Even small steps will make a big difference in your life. It isn’t healthy to just keep pushing through until you reach your limits. Though many of us, especially us women, like to push ourselves to our limits until we break. Self care is key. Give yourself permission to do whatever. What makes you feel good? What helps you reconnect with yourself and how can you bring that in to each day? Boundaries for the Babes: Boundaries aren’t always easy for women to stick to. Knowing where your limits are is essential to living a happy and healthy life. Byrdie talks about some of the powerful ways that she sets strict boundaries for herself to be the best she can in all parts of her life. To her, her daughter comes first but her business is also still very important to her...and she CAN be great at both. Work only from 9 to 3 (when her daughter is at school). The rest of the day is “Mom Time” where she focuses on her daughter. Schedule time in her week to go and see a movie on her own EVERY week. Get on the bus to enjoy a good book until it stops and turn around and go home. Christa talks about a powerful experience that she had recently at the beach. She was walking along the beach with her dog, Bandit, and she was so lost in her brain that she literally tripped on a dead bird. It was a jolt of a reality check to get out of her head, to slow down, and to re-prioritize things in her life. She’s since been working only 3 hours each day and learning a lot about setting boundaries and sticking to them. The ladies talk about how you have to put YOU first. If you aren’t your best, if you don’t give yourself space to feel great, you can’t be your best self for your children or your business or your relationships either. Put your own oxygen mask on first before helping others! Mental Health and Movement: Studies have shown time and time again that dealing with things like depression or anxiety or PTSD or any other mental health issue is assisted greatly by daily movement. You’ve got to move every. single. day. in order to help yourself be your best self. It is so easy to get caught up in the negative and spiral out of control. Find out what type of movement works for you and brings you joy and do that! Byrdie’s Tips: On your fitness journey, focus on YOURSELF. Experiment and listen to your body (not what everyone else is doing). Be inspired by others but don’t compare yourself to them. You’re not alone! Find a tribe that supports you. Be sure to follow along with Byrdie’s journey and all the amazing things she is working on on her Byrdie’s Babes website and Instagram as well as her personal Instagram.  

Welcome back Fitlandians! Today’s episode is number 79 and my guest today is Evelyn DeDominicis and today we are talking all about having a hopeful perspective on menopause. I know it sounds crazy but Evelyn has a pretty incredible perspective and as a 45 year old woman, I was pretty excited to chat with her. In celebration of support for menopause, if any of you ladies are perimenopausal or menopausal and want some support with your hormones, join the next 30 Days to Thriving with me! We start in just a few short days and to celebrate supporting all of you ladies with this wonderful time of life, I am giving you 50% off for 25 hours from the date that this is released! Hopefully you have subscribed to the show and you can take advantage of this offer. Just enter code MENO50 at the checkout to get 50% off for the April session Today we are talking about menopause...but this time we are giving you a fresh and hopeful perspective! My guest Evelyn DeDominicis is a functional nutritionist and ready to talk all things menopause. Evelyn and I first “met” when she listened to Leanne Vogel’s podcast and heard me talking about wine and how to overcome sugar, alcohol and carbs and here we are doing a podcast! Thanks to Evelyn for being an incredible addition to our online community on our Facebook group! We really connected on finding healthy relationships with alcohol and how to find out how to do that as individuals. BUT...back to our fresh perspective on menopause. So I am 45 years old and a couple years ago my doctors told me I was perimenopausal but fast forward to when I found the ketogenic diet and my periods came back to normal as I found a hormonal balance that way but I know this is coming! Menopause is something that all women experience but is sometimes a terrifying change! So what is this fresh perspective? Evelyn explains that she just turned 50 and that she has been menopausal (your period has stopped for a full year) for about two years now. The new perspective is that it is simply a hormonal rewiring. Instead of ovaries producing the hormones in our bodies, our adrenal glands now pick up the job and that change can be challenging. A helpful resource is the book called The Wisdom of Menopause by Dr. Christina Northrup...she is phenomenal and has loads of information. Her perspective is so refreshing...like it is a rite of passage! Not all that different than puberty! It doesn’t have to be dreaded one bit. In fact, perimenopause can be up to 15 or 20 years before you are actually menopausal...the average is between 4 and 14 years. There is definitely a stigma in this country about getting older and about menopause in general but understanding it is the key. It’s coming into who you are and learning to speak your truth. With the decline of estrogen and progesterone can have an effect on many things...including our gut. This causes a lower stress tolerance and sometimes even digestive functions. So yes, learning to speak your truth is happening in your body, too! Our adrenal glands always prioritize cortisol and therefore fights with the sexual hormones that are coming in during this time. Therefore, it is ESSENTIAL to manage our stress and listen to our bodies. We talk about how much stress we put on our adrenal glands climbing corporate ladders and we are left asking what our truths are...sometimes the passion feels passionless later on. Listening is key. And this matters in all parts of your life...including your food and body. Take the wheel of life, you have your diet, exercise, movement, finances, relationships, spiritual, stillness, community and more...that’s a lot to balance but simply recognizing when something is OUT of balance is what it takes to know when it is time to make a change. Embrace the journey, role with the punches, and find a state of grace in the changes of life. Spread some lightness in this world and it will ultimately reflect on you as well. Accept the support you need from those around you and it will all seem easier. Evelyn explains that she was paleo for years and was working toward a keto lifestyle but was knocked out due to hormonal imbalance caused by perimenopause but has since understood what was happening in her body and why it wasn’t working quite right despite her best efforts. She encourages people to experiment with what feels best for your body and to always stay mindful to how you are feeling and what could be happening in your body. So what are some top tips for managing these hormones with food for a positive experience? Evelyn’s Top Food Tips for Menopause: Keto for Some: key for reducing insulin resistance. Don’t Fear Protein: especially if you are working out regularly (need those amino acids!). Intermittent Fasting for Some: use your intuition for what works for you. Bonus Mantra: “I have all the fat in my fat cells to keep me going!” All About Mindset: what are your thought processes and why? SO important. Check In: honor what you are feeling and listen to your body’s signals There are definitely symptoms associated with menopause (check out the website 34 Symptoms of Menopause) but here are a few we discussed: Sweats Lower tolerance of stress Insulin resistance Body weight changes Changes in tolerance to different foods A huge thanks to Evelyn for sharing her fresh perspective on menopause with us. As she says, “It’s not the end, it’s really the beginning!” If you love what you are hearing from Evelyn, be sure to check her out on her website, Instagram and Facebook. She even has a free Keto Kickstart Guide as well as a Keto Fast Formula for Menopause Program coming out this month! And if you are looking for some support with intermittent fasting, check out her DIY Intermittent Fasting Facebook group program!   

Hello Fitlandians and welcome back to the podcast! This is episode number 78 and today my best is Brooke Alpert, Registered Dietitian, nutrition consultant, and author of The Diet Detox. Before we jump into the show, I want you to come join my own mission to end dieting in the 30 Days to Thriving Program. It helps you release your reliance on sugar, alcohol, and refined carbs so you can start feeling your very best and create a dietary strategy that works for you.  For more info, head to fitlandiafitness.com/programs. There you can register for our the start of our next program on April 2nd. Just for being a valued listener, you can select any of the programs on that page and enter the code PODCAST20 to get 20% off as a big thank you! So today I’m here with Brooke Alpert. Brooke is celebrating the release of her new book, The Diet Detox and is a Registered Dietitian. Welcome, Brooke! For those who are new to the podcast, Fitlandia is all about NOT dieting...so it was a natural fit to invite Brooke to the show when I discovered her new book. Let’s have Brooke talk a little bit about how this book came to be. Brooke says she has been a Registered Dietitian for 10 and ½ years and has owned her own private practice that entire time. Her focus is in weight loss...she helps people lose weight but not with harmful dieting. After the birth of her 2nd daughter, she had the hardest time losing the excess weight and was feeling quite like a fraud in her business. She was feeling uncomfortable in her own skin and after a few months of trying to lose the weight the right way, she started to feel a little crazy. She was tempted to reach for the quick fix...and she truly understood the headspace that many of her clients are often in. She eventually had to sit down and have a real talk with herself about doing it the right way...the diet manifesto...the 10 rules to lose weight the right way for good. So what are these 10 rules? Brooke’s 10 Rules to Stop Dieting Protein Source and Fiber Source on Your Plate, Always Watch the Starches(Breads, Potatoes, Squash, Pasta, Etc.) Need to Have Fat on Your Plate(Eat REAL Food) Clocking Your Meals(Eat on a Schedule for Even Blood Sugar Levels) Watch the Sugar(It’s an Addiction-See Previous Book, The Sugar Detox) Intentional Indulgence(There’s a Time and a Place-Know Your Triggers) Drink Water(So Simple Yet So Neglected-Hunger, Energy, Immune System) Waterminder App Exercise(Move Your Body-HIIT Suggested-Listen to Your Body) 7 Minute HIIT Workout App Aptive App (Treadmill Workouts) Supplement Smartly(Ideally all Nutrients from Food but 4 Essentials and 4 Bonus) Essential 1: FibHer (8g Fiber and Protein in Water) Essential 2: Nightly 1 (Multivitamin for during night-time restoration process) Essential 3: BeautyFlora (Prebiotics and Probiotics) Essential 4: Fish Oil (Nordic Naturals suggested) Get Good Sleep (Epidemic of Sleep Deprivation-We Need Rest for Health) Sleep Foreplay (no blue light/screens before bed) Get a Minimum of 7 Hours...Aim for 8! Sleep cold (63-68 degrees Fahrenheit) Recipes/Owning Your Cooking: What does intuitive cooking mean? Tapping into your inner wisdom of what your body is needing at each moment. Cooking doesn’t have to be overwhelming and it can actually be really meditative and calming. Brooke talks about the 5 ingredient recipes in her book to keep it simple and delicious...and realistic for everyone! There are 45 recipes in her book and broken up into Protein, Fiber, and Starch so you know exactly what is on your plate each time. It’s all about connecting to your food, connecting to your body, and cutting yourself some slack! Make the best choices that you can...no one is perfect. Don’t feel guilty, just do your best in each situation. Bonus Advice: As soon as you feel guilty about what you ate, weight will be seen on the scale. If it will have any ripple effect on your next meal, don’t eat it. We should be working through the day, optimizing how we are going to sleep well tonight. Go back to the basics of being mindful about what you eat and do. Remember that this isn’t rocket science, it is just food! You can do this and there is no need to overthink anything. Just EAT REAL FOOD and the rest will come. A big thanks to Brooke for sharing all her wonderful advice and for helping us realize once again that health and wellness doesn’t need to be complicated. Again, you can find Brooke’s new book, The Diet Detox, on Amazon, Barnes & Noble and loads of other retailers and learn more about her and her work on her website b-nutritious.com! You can also follow Brooke on Instagram, Facebook and Twitter.

Aerial yoga is a hot fitness trend right now and today we continue our exercise series with Jen Livengood of A-WOL Dance Collective here in Portland, OR to inspire you to get up in the silks! Jen is kind enough to join us on the Podcast today and first we want to hear a little bit more about Jen’s studio in Portland, Oregon. Jen explains that she is the director of a nonprofit arts directive that is called A-WOL Dance Collective. They have a studio in Portland’s Lloyd district with three teaching spaces. They offer classes to almost every age. Their classes start at age 4 (they even have some tiny tot classes for the 2-3 year olds now and then). They have aerial fitness classes and aerial skills classes. The fitness classes are things like aerial yoga, a flying fit class with trapeze bars, and various other conditioning classes to help more experienced movers target their workouts with silks and trapeze. The skills classes include mostly focus on building skills and vocabulary on the different types of equipment such as silks, trapeze, and lyra (hoops). Some fun details about their studio: -Raised ceilings (the highest is 28 ft) -Sprung floors (for extra bounce and safety) -Props: Silks (floor to ceiling lengths of stretchy fabric in a loop or strand) -Props: Trapeze (various kinds) -Props: Lyra (hoops) Jen explains how silks are incredibly valuable in yoga. Not only do they act as a support and prop throughout the class, but they specifically offer beautiful spine stretching abilities that regular yoga can’t. Who is aerial for? Who should avoid it, if anyone? Jen explains that if you are nervous about aerial, try aerial yoga first. This is done at a very low to the grown height and the entire class is designed to help meet people where they are.  For the most part, aerial is a great option to help people learn more about the practice and to make it their own. How did Jen get into Aerial? Jen found out about aerial when it was still very uncommon. She grew up dancing her entire life and when she was back home after college a woman approached her and said they were looking for dancers for their trapeze work. She auditioned and completely believed she was horrible at aerial but she LOVED the challenge. She was invited to be a part of Pendulum Company for quite awhile and through that experience, she met the other co-founders of A-WOL. They went on exploring themselves and without intending it to be a business, A-WOL was born. The first year, they performed 31 times anywhere they could, just as aerial began to grow in popularity all over the world.  They found rehearsal spaces and producing shows and finally people began asking for classes. They first used an old warehouse in NE Portland to get started and eventually opened a more consistent space as their student interest grew. Why is aerial such a good workout? It’s playful and fun but also requires a great deal of core strength, upper body strength, and coordination, so it is a great way for people to get moving and growing while still having fun. Without realizing it, aerial is also a wonderful lower body exercise as well. It is a great option for those who have not found joy in the old school forms of working out. It’s a beautiful way to use your own body weight for a natural workout. Two other things that make aerial awesome: Aerial is extremely expressive, so it is an extremely artistic exercise experience. Aerial creates a beautiful community of people growing and connecting. Types of Aerial classes: Aerial Yoga: Yoga with silks as supports for movement and stretching. FlyFit: Workout using trapeze bars for both upper and lower body strength Conditioning: Fitness strength class using many props and pushing flexibility Fly: Strength class divided by age group that focuses on the use of silks Rope: Strength class using a rope in the style of a silk Lyra: Strength classes using hoops to increase flexibility and strength Trapeze: Many different styles of trapeze arts for strength Flexibility: Trains in flexibility for all with a strength-based approach Floor Movement: Dance based classes put on by the founders Workshops: Different creative/combination workshops and classes offered throughout the year Teacher Trainings (Soulaira): Weekend workshops put on by two of the experienced aerial teachers. For those who want to learn to teach aerial and be certified. How to find a great aerial studio for you? Know who did their rigging (professional?). Know how often equipment is inspected for safety. Look at teacher bios to see how long they’ve been teaching (suggest at least 3 years). Do they talk about safety and really highlight it? Avoid home-based classes or outdoor (tree) classes. Jen’s final tip. If aerial sounds even just a little bit interesting to you but you are feeling hesitant, just go for it! I’ve known so many people who have been empowered by aerial fitness and have seen it change lives and I encourage you to give it a try! If you want to learn more about Jen and the A-WOL Dance Collective or about the classes they offer (almost 50 a week!), check out their website and be sure to follow both Jen and the collective on Facebook and Instagram. If you want to learn more about the Soulaira Teacher Training, check out that website, too. Subscribe to the show, rate us and leave a review on iTunes or Sticker. We’d love to hear what you got out of the show!   

Heidi and Christa met over two years ago when one of Christa's friends suggested she try out Heidi's class and they connected right away. Heidi embodies all the things we find really important at Fitlandia like body inclusion, modifying, honoring your body and having fun! Heidi always says that having fun is the number one important thing to remember with all exercise, especially Zumba. There is no such thing as perfection, just having a good time is the priority. Heidi and Christa talk all about the diversity and fun nature of a Zumba class. Christa remembers in the first class she went to she saw such a wide variety of people, bodies, skill levels and more and it was so refreshing to know it was a place you could be you and have fun. Christa asks Heidi to explain what got Heidi into Zumba. Dancing is where Heidi can let go and be free...even forget what time it is! She grew up dancing and got into other arts like singing, instruments, and other dance like ballet. When she moved to Portland she could no longer afford ballet lessons so she left the dance behind and a part of her was really incredibly sad. Time passed until one day her cousin begged her to go and try a Zumba class! Finally, when a friend asked if she wanted to try with her, she went for it. Her first class was in February of 2012 and within a week of taking classes, she knew she wanted to teach it. Zumba is secretly super addictive and she was hooked! She’s been teaching since October of 2012. Principles and Background of Zumba Started in the mid 90s by Berto Perez Invented when he forgot his usual music and used latin music instead Found investors in the US Started as an at-home DVD practice Exploded in popularity all around the country Now popular worldwide Inspired by latin music with hip-hop/top 40s/Bollywood mixed in Unique Benefits of Zumba Zumba is really interval training with more dance involved Geared to get the maximum calorie burn “Exercise in disguise” Not looking at the clock! Gets heart rate up and then back down many times Prevents disease of the body and brain (studies linked) Amazing connection to music Creates a family community of Zumba Zumba fits perfectly with Fitlandia’s 4 cornerstones of fitness: daily movement, healthy eating, power of the mind, and community connection. Zumba’s community connection is incredibly powerful and motivating for healthy living! It provides a safe space for anyone starting to explore or working to get back into fitness and wellness. For those of you worried about not being able to keep up...never fear! Everyone is accepting of others and if all you can do is march in place, do that and pick back up where you can. It’s not about perfection! “You’re just lost in a sea of beautiful people having a blast.” Another amazing thing about Zumba is that there is so much passion involved. People connect to the music, they connect to each other, they feel empowered and vulnerable and safe all at once and it is a truly beautiful thing. Tips for Modifications in Zumba There is inherently no competition (do you!) You will get familiar with the steps by going often Usually 4 to 5 classes before you feel totally comfortable Focus on the feet (arms are secondary) You know your body, listen to it and do what works for you The routines have modifications easily accessible Just keep moving in some way Helps you get out of your head and into your body...what feels good? Big thanks to Heidi for bringing her fun self and her Zumba enthusiasm to our show. You can find Heidi and her classes here in downtown Portland, Oregon at The Perlene or go to Zumba.com and type in your zip code to find fabulous instructors near you. All the classes are verified regularly. It’s not hard to find a fantastic instructor. Heidi’s Zumba Page: heidik.zumba.com As always, be sure to follow Fitlandia on Instagram and join our Facebook Group to stay connected with the community.  

There are so many benefits and styles of yoga and today we welcome Jamie King of Flex and Flow Yoga in Portland, OR for a breakdown on starting and maintaining a practice you'll love. Before we jump into the show, it's your last chance to sign up for the March session of 30 Days to Thriving! I don’t want you to forget that all my podcast listeners get 20% off.  I’d LOVE to see you there and be sure to use the code: Podcast20 at the checkout to get your 20% off. If you want to sign up for future programs or encourage those you love to do so, you can get the 20% off of even early bird pricing as well! Without further ado, I’d like to welcome Jamie King to the show to tell us all about the wonderful world of yoga! Jamie is the founder and owner of Flex & Flow Yoga here in Portland, Oregon. Jamie gives us some details about her studio and her journey. Flex and Flow is about 2 years old and located in Portland and we do everything from high energy power vinyasa to regular flow vinyasa to our signature workout which is called Hit and Flow. This is a high intensity workout that combines flexibility, endurance and strength training all in one amazing class. I like to call it “a gateway drug into yoga” for those like me who were endurance athletes and didn’t believe so much in the power of yoga previously. It is a great way to learn the language and feel of yoga but still get a great cardio rush at the same time. Christa explains that this is the perfect yoga class for those who haven’t quite made yoga the practice it needs to be with consistency but still finds value in the movements. It sounds like a great way to learn more and transition into a more regular practice for those of us who identify as athletes, but not necessarily yogis. On the flip side, it is also really great for those yogis who are familiar with yoga but want to do something that gets their heart racing faster but isn’t totally unfamiliar. It will challenge them in a different way but still stay within their comfort zone. It is designed to challenge and push everyone to work hard and feel great. We focus on building functional strength and empowering everyone to work hard and practice to be their best and strongest self. Christa expresses that this is PERFECT for those like her who are working hard this year to improve strength and body composition this year. So the wonderful thing about Jamie’s studio is that it offers such a wide variety of yoga classes for students of all levels. So what would be the class someone who is brand new to yoga be looking for? An Intro to Vinyasa Flow or any regular Vinyasa Flow class is a great place for anyone to start and get comfortable with yoga. This class focuses on linking breath to movement and learning the poses. Here is a quick overview of some traditional yoga classes and unique offerings at Flex & Flow*. Be sure to check out Flex & Flow’s schedule to find a class for you! Hatha: Slow flow/more static movement or a set series of poses. Vinyasa Flow*: The transition/flow between movements and poses. Movements linked to breath. Power Vinyasa*: A faster and more intense flow of movements and poses linked to breath. Restorative Yoga: Holding poses and stretches for long periods of time. Active Restoration*: A movement-based restorative class with dynamic movements and holds. Hot Yoga: Cardio yoga in a warm/heated/humid room for more calorie burn. Hit & Flow*: A cardio and yoga hybrid offered at Flex & Flow. Flex & Flow Upside Down*: A workshop-like exploration of balances and stands. Run/Walk/Hike Club*: Saturday mornings as a compliment to a yoga practice all around the Pacific Northwest. So Why Is Yoga Important/Yoga Benefits: Jamie explains that the benefits are endless! Physically: Increased mobility Increased flexibility Increased strength More bodily awareness Mentally: Relaxation in the breath Understanding your mind/body connection Learning mind over matter Learning to get through challenging situations (in all of life!) Jamie explains that as an endurance runner, she came into yoga in order to get through the physically and mentally difficult parts of a run. She comes back to the philosophies and mindfulness that yoga teaches us in all parts of her life. She finds beauty in the challenging things in life because she knows everything takes practice. It’s about removing the ego and knowing that all things take time and work. Christa talks about how Fitlandia is all about embracing the power of the mind and learning to use breath work and mindfulness to fight cravings and disempowerment and she LOVES that the movements of yoga embody this mindfulness in a physical way. It aligns perfeclty with the 4 Cornerstones of Fitness: Daily movement Positive thinking Good nutrition Community connection We can reframe our situations and use positive thinking to change our lives and overcome challenges. In running, in yoga, in society and much much more. Shifting perspective can have such positive effects on everything. At Fitlandia, we call this Mind Zoning. Check out Mind Zoning for more information about how Fitlandia works to use the power of the mind for good. Jamie talks about a time when she was doing a 100 mile race in Washington and was in a really bad place mentally on the last big climb. She thought she saw someone ahead of her and she worked hard to shift her perspective and power through the challenge. She realized that the drama was all in her mind and she needed to overcome that mental challenge. Yoga helps you learn and embrace this practice. She also mentions that she is working on a new race in life, as she is 7 months pregnant! What a great opportunity to talk about the Benefits of Yoga When You are Pregnant: All about breath and staying in tune with the body Some claim it makes delivery easier Helps you stay strong and flexible in body and mind Great for both expecting and new moms There are great prenatal classes to help you learn how to modify If you know how to modify, you can take any regular class as well Other Exciting Yoga Class/Style Options/Suggestions from Jamie Try many classes/styles at a studio before giving up. Different people love different styles and one will gel with you! Kundalini is a more spiritual and physical yoga practice. Find connection to the community around you. Try new things...don’t limit yourself to one type of yoga. Honor your body/know what works for you and where your limits are. A huge thanks to Jamie for joining us. You can follow Jamie on Instagram, as well as Flex & Flow and find both Jamie and Flex & Flow on the web to learn more about her fitness and class schedule. We hoped you learned a little more about yoga today! Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

Today we are learning more about strength training from the wonderful Megan Benedict. Megan is the cofounder of Fit Kitchen Direct and is regular here on the podcast! She is going to share with us all the amazing benefits of strength training. Welcome Megan and thank you so much for being here!   Before we begin, I wanted to take the time to remind you all that the next round of the 30 Days to Thriving program starts March 1st! Head on over to fitlandiafitness.com/programs to check out everything that is included and sign up. It is all there to support you and to help you get you back on track…and it goes perfectly with today’s episode where we continue our series on the amazing variety of exercise we have available to us. I first just want to point out how amazing it has been to follow your journey and catch your updates on your fantastic Instagram feed…be sure to check Megan and Fit Kitchen Direct out there! So Megan, take us back to when you started strength training and how you got into it. Megan explains that she was always really active growing up and was an athlete in high school but noticed in college she was not as active as she used to be so she took up running. She ran a couple half marathons but began learning through her education that strength training is incredibly important to pair with any cardio. She began teaching herself, despite the intimidating college gym culture, and became more aware of what proper form looked like, different ways of creating workouts and programs, and experimenting due to changing her major to Exercise Sports Science. She got started with Crossfit and made many friends who also were learning and growing in their strength training Megan has been strength training ever since and talks about how for many years she was competing and lifting as much as she could but she noticed it taking a toll on her body and learned a few important lessons that influence her training today: Megan’s Current Strength Goals/Ideals:       Find the balance between lifting heavy and lifting right       Maintain strength without causing unnecessary injury       Create a strong core       Upkeep the main lifts (back squat, dead lift & bench press-daily movements)       Compete against myself, not against others       Give myself permission to be safe and stay in good form So why are we talking about strength training today? Why is it so important and what did you learn in your education that led you to become so passionate about it? Megan explains that strength training is the building blocks to other movements. It helps build muscle, prevent injuries, support other movements and exercises, tone muscles, prevent bone and muscle decay, and supplement all other activities. She explains how she saw many of her fellow runners getting injured for silly reasons, simply for stepping wrong, because they were not doing any strength training to support the movements they loved to do in running. It was nothing they were doing wrong, it was simply that you need to train your muscles to support your activities. Sometimes it seems like many trainers sign on to a certain strength training technique and ignore all the other (ex: bands, free weights, kettlebells, body weight, machines, etc.).  What do all these philosophies mean and what do you recommend? Megan explains how variety is key. It not only helps you develop and build muscles all over your body but it also helps you keep things interesting and avoid boredom. You can try many things, learn a whole lot, and find what you really enjoy. Some other important reasons to use a variety of strength training techniques include:       Using machines as a beginner to avoid injury with free weights       Not all movements/techniques are created equal and you want a well-rounded workout       You can strike a balance between working all your muscles and doing what you love If someone is interested in including more strength training in their workout routines, what sort of advice can you offer to beginners? Megan’s Tips to Remember for Beginners:       Invest in a trainer at first to learn proper from…no injury!       Find the right trainer who helps you develop form and feel confident       Do some serious research before you begin (books/websites/videos)       You don’t need to use huge weights, do what works for you       Find a sense of power in strength training even without large weights       Don’t be afraid…it does not need to be bodybuilding intensity       You can start at any age at any time!       Listen to your body…only in competition with yourself rest is okay!) You mentioned the importance of finding a trainer who help you develop form and confidence, with your experience as a trainer yourself, what does someone who is just starting out with strength training look for in a personal trainer? Megan’s Personal Trainer Choice Tips:       Focus on a successful relationship, be able to connect with them personally and know you get along (they should be kind!)       Find someone who will push you physically and mentally and know when they can push you past mental blocks and nudge you to dig deep       Many PTs are trained to sell, be open that you want to find someone who will teach you proper from, give you confidence, and then let you go on your own       Interview more than one…this is your investment in your health       Make sure they have experience; it takes time for someone to get good at knowing what is best for each individual client       Find someone who will help you conquer self-doubt and self criticism and provide you with the tools and confidence to continue. Well thank you, Megan, for all your amazing tips and for a peek into what strength training is all about. If you want to hear more of Megan, check out her website for Fit Kitchen Direct and follow her on Instagram! As promised, here are some of Megan’s resources for learning more about strength training before you begin on your journey. Megan’s Resource Links: http://blog.trainheroic.com/ https://www.bodybuilding.com/category/training Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

Our exercise series continues as we highlight the benefits of Pilates with PDX powerhouse, Abby Parker! Settle in as she shares her story of strength and resiliency, culminating into a love for fitness. Before we jump into the show I want to make sure to remind those of you in the Portland area to come out and see me at Athleta in the Pearl District! I am doing an awesome workshop event there to help you embrace the power of your mind for fitness. It is February 17th at 8:30 AM and you can click this link to RSVP on Eventbrite. Abby is here today helping us continue our exercise series to expose us to the amazing variety of options we all have for moving our bodies every day. It’s all about finding something we LOVE to do, something that feels good and feels right to our bodies. Abby is here to help us understand a little more about pilates and to help us see the true beauty in this exercise. You HAVE TO head over to Abby’s Instagram and check out her photos. They are incredibly inspirational...you can’t help but feel motivated to get moving and find commitment to daily movement when you see her beauty! Abby's Road to Fitness Abby’s fitness journey is truly amazing. She is a New Jersey girl and reflects back on her mother enrolling her in dance lessons at the age of 13. Ballet quickly became all consuming for her. She would stretch and practice daily, head in to New York every weekend to compete and be exposed to other dancers, and at 17, decided she wanted to pursue dance professionally. After many terribly critical dance auditions for professional companies, she was finally accepted to the American Repertory Ballet out of Princeton, New Jersey. Though she loved dancing full time, she quickly learned the harsh realities of the profession when all the female dancers were lined up in front of the mirror and told to pick out everything that was wrong with themselves and to dedicate themselves to “slimming down.” Abby is 5 foot 8 inches tall and only weight 118 pounds but was told to lose 15 or 20. She went to extreme dieting and cut herself down to 108 pounds in 3 months. But her energy levels showed the damage and she ended up in the hospital after collapsing in a rehearsal. She was told she had to begin eating again and as a result, ate excessive amounts of food but would feel extreme guilt and throw it all up. These two years with the company were full of big changes for Abby, but in 2015, at 20 years old, she discovered Moxie Contemporary Ballet whose tagline stated, “We support healthy bodies in dance.” She packed up everything she could fit in a suitcase and flew to Portland, Oregon to practice with this company while staying in a dorm room on the campus of Portland State University for 4 weeks. At the end of that period, it was time for the director to select 7 out of the 100 dancers to stay with the company. Little did the dancers know, the funding fell through and the director chained up the doors to rehearsal and fled the state. So Abby began frantically searching for a job, staying on the couch of a friend, and doing everything she could to make herself marketable. She finally got a job in a call center in downtown Portland and was less than thrilled about the work she was doing. But Abby didn’t give up on her passion. She still worked out every single day, did deep research into dance opportunities in the Northwest, and she wouldn’t let her dream die. She even joined PDX Contemporary Ballet part-time to continue dancing while working. In March of 2016, her mentor and superior at her job was murdered and the call center was shut down and she was out of a job once again. She knew with her dancer mentality to be her best, that she had always loved fitness. So she was faced with a blank page on her computer and typed in, “What are the top 10 fitness gyms in Portland, Oregon.” And she clicked on one of the middle results...Firebrand Sports. She sent them a shot in the dark email letting them know she was great at answering phones, doing clerical duties, and that she really needed a job. She got a response that they didn’t need anyone answering phones...but they did need an instructor for Barre. Abby was completely caught off guard. She wasn’t even sure exactly what Barre was. She met Sarah, the owner of Firebrand Sports and they immediately connected. She auditioned, was hired, and became a certified Barre instructor. As she was doing that, she walked past another room at Firebrand, saw the Megaformers, and desperately wanted to know what that was and how she could do it. After trying a class, she immediately LOVED it and went down to California to become certified in Lagree. Back in Portland, Abby started teaching more and more while supplementing with other jobs and finally, Sarah thought she should become more involved with the runnings of the business. Throughout this process, she met her best friend Katie, who encouraged her to push herself to her full potential. They began working out a 6 AM together and became fast friends. Abby is continuing her career in fitness and is proud to see a bright future ahead of her despite the setbacks in her past. Abby’s story is a fantastic example of what it takes to make a true lifestyle change...support from the 4 cornerstones of fitness: Daily Movement Good Nutrition The Power of the Mind Community Connection Abby’s story is a beautiful example of the amazing change that can happen when these 4 things come together. It shows us the importance of releasing our obsessions with body shape and embracing body appreciation, health, and wellness into our lives. Fitness helped Abby get through some of the most difficult part of her life in a positive light. So what is Pilates exactly and what can a first-timer expect from giving it a try as a new way of moving their body? Abby explains that the Lagree Fitness Method is what Firebrand specializes in, which is a form of Pilates. You are using a total body fitness machine, or Megaformer, to enhance your movements and exercises. Lagree is a high intensity workout with low intensity on the joints. You can move all parts of your body in just 45 minutes. The beautiful thing about using a Megaformer is that you can modify any workout for more or less intensity. So regardless of your ability or experience level, you are able to feel fantastic. For those of us who have never experienced Pilates or Lagree before, Abby gives us a little insight into what the Megaformer machine is actually like. At the basics, it sort of looks like a bed with many springs and many different things to grab on to and adjust. You are always either pushing or pulling at all times and YOU control the springs of resistance on your machine. There are over 500 different moves that you can do on a Megaformer which gives both the instructors and the students loads of creative expression and flexibility in their workouts. “You have the ability to create a whole beautiful symphony of movements in your workout.” The resistance and intensity of the workout helps to target all those tiny little muscles that are difficult or impossible to reach with other workout methods. Abby says it isn’t just fantastic for strengthening your physical body, but also for strengthening your mind. These workouts challenge you in new and innovative ways and leave you feeling fantastic at the end. For both veteran and new Fitlandians, Christa focuses intensely on the power of the mind with Mind Zoning. You can work to create new neural pathways and thought patterns to change what we believe we can do and to build on our health and wellness simply with our subconscious mind. Pilates is great not only for your physical fitness but your mental fitness as well. Still not sure if Pilates of Lagree Fitness is a good fit for you? Abby offers a complementary class called Lunge and Learn to help you learn modifications, get started slowly, and learn more about the exercises in general before you drop in on a full class...so be sure to check that out! Also, if you are in the Portland area, be sure to check out a Lagree Fitness class in person at Firebrand Sports! Abby’s last minute tips for getting started: Just GO for it! (Starting is the hardest part!) Try a workshop to get started and feel comfortable Grab a friend for support and motivation Stay inspired and push your boundaries! Thanks to Abby for sharing her incredibly inspiring story with us and for giving us some insight to the world of Pilates and Lagree Fitness. We are so grateful to you and look forward to seeing you in our Fitlandia community in the future! Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

Think bootcamp is scary? That it's going to tear you up and spit you out? Think again! Today we're talking to Emily Corso of Bold and Badass Fitness on the benefits of bootcamp classes and a safe approach to keep them fun while still being a great challenge. Before we begin, I want you to mark your calendars if you live in the Portland, Oregon area so that you can come on out to Emily’s studio on February 25th from 11 AM to 12:30 PM, where I will be delivering a workshop on the Mindset Detox! You can claim your Eventbrite ticket for the event here: https://www.eventbrite.com/e/mindset-detox-uncover-release-your-fitness-obstacles-tickets-42690040059 I’m here now with Emily Corso of Bold & Badass. I am so excited because Emily is going to help give us a taste of the bootcamp life! Bold & Badass is a body-positivity focused gym, which accepts everyone and encourages them to come as they are. They offer bootcamp trainings and also semi-private personal trainings. Inclusion is at the core of what they do. This series is all about highlighting the beautiful variety of exercises we have available to us, so let’s dive into the beauties of bootcamps! What Defines a Bootcamp? Emily lets us know that bootcamp workouts are all about motivation. Having others working hard around you and doing the same things that you are doing is huge motivation to keep going strong and get in a fantastic workout. It’s a great workout option for those who love to socialize or feel supported by a community. Bold & Badass offers a variety of different bootcamp options, but many of them focus on using free weights, dumbbells, kettlebells, bands, body weight exercises or other strength and conditioning training. It’s all about knowing that someone else is there. You can always look over at a different station, a different team, or your own team and know that someone else is working hard as well. You’re never alone. It’s about pushing yourself to be the best you can be and do the best you can do. “Bootcamps encourage people to challenge themselves in a “rising tide lifts all ships” kind of way. Not competition, but encouragement and the realization that something more is possible.” Challenge vs. Too-Far How do people know the difference between challenging themselves and over doing it? Emily says that is a great question and one that is incredibly important. It is all about getting to know your body and your limitations. Some indications that you are not challenging yourself quite enough would be if you are consistently reaching for the same weights for months at a time without increasing or if you are not feeling sweaty by the end of your workout. Some indications that you are pushing yourself too hard would be soreness for extended periods of time or lengthy recoveries. Granted, when you first get into working out, you are going to be sore for the first few weeks but if after that time, you are still having long recovery periods or feeling weak or sick often, you may need to cut back on intensity. It is also incredibly important to remember that if you are just getting back into working out or doing so for the first time, GO EASY ON YOURSELF! Give yourself time to learn your body, your capabilities, your limits, and learn where you can challenge yourself in a healthy way. Christa shares a story about her experience in a bootcamp a few weeks ago and how even though she moves everyday, she took extra care to listen to her body and make the modifications she needed in order to not cause harm and get the workout that was right for her. Different exercises challenge different parts of the body and they all deserve to be listened to. Emily agrees that it is all about what is right for YOU. And that doesn’t always mean doing what is right for everyone else. She highlights that at Bold & Badass, they encourage and remind their members to use modifications as necessary. It is important to complete a workout that is right for you, not someone next to you, and being different is absolutely okay. “You don’t need the workout of an Olympian. You need the workout that makes change for you…that’s what matters.” Mindset and Movement It is important to have this beautiful appreciation for what your body is today while still having goals for the future. It is all about honoring where you are and whom you are today, even if you are still working toward where you want to be.  It is a gift that you showed up and were present and provided yourself with amazing movement and a healthy mindset. Here’s the magic: it’s all about feeling like you went in and got a great workout…not about the numbers or the weight. You did it and that is the success. YOU get to say where your limit is. No one else can determine that for you. Take the time to check in with yourself and decide if this is a limit that is real or a limit that you are putting on yourself for another reason. Mindfulness makes all the difference. Remember, it is okay to push yourself through fatigue, but never to push yourself through pain. The injury risk increases immensely and being injured will be 10 steps in the wrong direction for your health and wellness. Emily’s Top Tips for Bootcamp Goers: Don’t fear the title (you can always modify) Create a habit of consistency over the long term-that’s what counts Have an accountability plan for yourself Why not start NOW?! If you are struggling with accountability or motivation we have some amazing options for you. Head on over and get some great workouts, connection, and encouragement at Bold & Badass in Portland. Also, be sure to join our closed Fitlandia Group on Facebook for some encouragement, ideas, accountability, and much more community in your life. Accountability in person and online…let’s do this! A huge thanks to Emily for joining us today and giving us a taste of the Boot Camp life. What an amazing option for daily movement! If you want to learn more about Emily or her gym, check out boldandbadass.com or visit in person in Portland’s Southeast side at 21st and Powell. They run a monthly onramp program geared toward beginners with extra accountability and support as well as other amazing bootcamp programs throughout the year. Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

Hello Fitlandians! Today I am thrilled to be kicking off my series on all the different exercises that are available to us. I’m beginning this series by chatting with a local Portland, Oregon fitness pro, Michael Skogg of Skogg Kettlebells, about one of my all time favorite workouts: kettlebells! Before we get started I just wanted to throw out a few reminders. We are just a couple of days left before the start of our next 30 Days To Thriving program for February. Some of you have heard my awesome podcast show with Leanne from Healthful Pursuits and in order to show my gratitude to listeners of both my podcast and Leanne’s, I am offering some exclusive early bird pricing! Enter discount code Leanne297 to receive $100 off the program! For anybody who is hearing about 30 Days to Thriving for the first time, you’ll get to hang out with me everyday for the next month to reach your greatest vitality! You’ll be getting a food guide, weekly recipes and meal plans, workouts that fit the detox, a group coaching call with me weekly and daily interaction in the secret Facebook group. And the best part is you’ll receive a Mind ZoningⓇ audio bundle with 5 sessions that fit perfectly with the program! We are getting started in just a couple days so be sure to get signed up today! Michael Skogg of Skogg Kettlebells is here with us today. A big thanks to Michael for being on the show. Be sure to show him some love and check out Skogg Kettlebell’s website, Instagram, Facebook, Twitter @skogggym and online program, Virtual Skogg. I want to go ahead and say that I’ve spent a good deal of time at Skogg Gym and his facility is absolutely beautiful and the instructors there are ridiculously knowledgeable. So how did Michael get started with kettlebells? He explains that he was living in Scotland when he was around 18 and his neighbor was a Highland Games competitor and he would see him doing his workouts with everyday items like rocks and telephone poles. Finally, his curiosity got the better of him and he asked his neighbor why he worked out like that and he explained that training is not just about being strong, it’s about being strong in life and finding applicable ways to do so. It really stuck with him and he realized that conventional exercise is something powerful and since the first time his neighbor handed him a kettlebell, he’s been hooked. Back then, kettlebell training was quite underground and he actually had to work with things like milk jugs and dumbells to get the workout in until his friend found an old kettlebell in a crawl space that he could use. They were surprisingly difficult to come by! He finally purchased his own set of kettlebells while furthering his education in the fitness field. Because of this he wanted to share the power of these workouts with the world. He had done a great deal of work rehabbing himself out of hip and knee injuries and wanted to help others do the same. He has opened quite a few gyms in his time but his first specific kettlebell gym opened here in Portland in 2007 when he followed his own workout passion. The gym started out primarily as a strength and conditioning hub for fighters and MMA athletes but Michael wanted to expand his workouts to women as well so he opened up a gym in the Pearl District, Portlands hip and trendy neighborhood bustling with female athletes. Since then, he has moved slightly Northwest of this area to help members find easier parking to get their workouts in. What’s the difference with kettlebells? What’s the big deal? These types of workouts absolutely work you out...but they also empower you! If you are looking for a way to burn calories, you burn 20 calories a minute swinging a kettlebell...which is pretty impressive. Not only that, but you get an element of resistance along with the cardio of the workout. It’s an all in one option...killing two birds with one stone! Here are Michael’s Top Reasons to Try a Kettlebell Workout: Great cardio (gets your heart rate up). Resistance training at the same time. Burns 20 calories per minute. Corrective exercise for posture, joints, and more. Finds your weakness, exploits it, and corrects it. Uses your body in natural ways-radial directions (very primal movement). Mental empowerment post-workout. One thing to remember about kettlebell workouts is the importance of form and safety, which the instructors at Skogg are great at explaining and assisting with. Michael says, “A kettlebell is a wrecking ball if not used correctly.” So what does a correct workout look like? Michael’s Kettlebell Safety Tips: Have an experience teacher who is familiar with safe techniques. Technique is BOSS...the value is limitless. Only swing what you know you can handle...doesn’t matter how much. Pay attention and let the kettlebell lead you as an extension of your arm. Remember the importance of stretching along with your workouts. “Kettlebell is like a dance. The kettlebell is your partner and it leads...you follow.” For those listeners who are still feeling a bit hesitant about giving a kettlebell workout a try, know this: Rest and recover is very important, so do what you can do and rest when you need to rest. Asking questions is GOOD...highly encouraged really. Trust in the coaching offered at the gym and don’t be afraid to put yourself out there and learn. You are not just getting a workout, you are getting full exercise science, whether you understand exactly what is happening or not, your coach does. You will thank yourself (and them) in the long run! Another thanks to Michael for his insight into this amazing workout option and we hope we inspired you to give something new a try in your workouts! Be sure to request to join the Fitlandia Facebook Group to share what workouts you are trying out and get inspiration from others in our amazing community.  LAST CHANCE! We're still celebrating our episode with Leanne Vogel of Healthful Pursuits. If you're ready to join the February 2018 session of 30 Days to Thriving, be sure to enter LEANNE297. Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

*** Caution, we use some adult language today!*** Today’s episode is a very exciting addition to the Fitlandia Podcast lineup! You are going to be SO thrilled to hear Kate’s special story of progress, transformation and courage.   Kate Kelly and I met through Dr. Jerome Craig, who has shared some of his amazing knowledge right here on the podcast previously, and we could not be more grateful or thrilled to have connected. Kate’s vulnerability and openness is a true inspiration for all of us and can move us each along on our own fitness and wellness journeys. Kate’s Journey Cheers to our journeys and instead of celebrating with red wine, today we are celebrating with our herbal teas! Kate and I have been talking and sharing our stories for the last few weeks and one thing that Kate mentioned that really stood out to me was that this time, her journey feels different. She is working hard and has begun the year by giving up alcohol for the month of January. She expressed how amazing it feels to have a tribe around her and how this time, “Wild horses could not make me drink alcohol right now.” She’s at a point in her life that she really feels in control of her habits and EXCITED about the fact that she has the power and gets to take a break from alcohol because she WANTS to! And believe it or not...it’s EASY for her right now. I LOVE that passion and that fire! Kate and I discuss how deeply connected so many parts of life are and how much clarity we have gained by giving up alcohol for even short periods of time. Not only does being sober seem to make facing depression and anxiety easier (with the help of amazing therapists, of course!) but our energy levels are noticeably higher, our clarity about life and goals is greater, and we feel more like our amazing selves each day. The beautiful piece of these lessons is that it is YOUR individual journey. Comparing ourselves to others can be incredibly toxic...we need to learn to honor ourselves for where we are in that journey. If 10 days or even 1 day without alcohol is a huge accomplishment for you, own it! And knowing that we have the power and ability to make those choices is incredibly empowering. On that same note, success is all about knowing yourself. What are your triggers? How do your habits (good or bad) form? How have you been nourishing yourself or sabotaging yourself? Checking in and being mindful and knowledgeable about yourself is SO important. Kate shared that she knows that it is very difficult to have just ONE drink...that once she has a glass of wine, she almost always has several more. We discuss how amazing that knowledge is! Just knowing those facts about yourself helps you stay mindful and stay on track and create a healthy relationship with your food, drink and habits. Kate explained that she is learning to love the journey to a healthy lifestyle. In order to combat the frustration of giving up alcohol for the month of January, she created a list of choices she could make instead of choosing wine when she was craving a glass. (Things like, take a magnesium bath, do a burpee, update vision board and more!) This is a GREAT strategy and step we encourage you to take as well. She talks about how this time she feels different, she feels empowered and clear and hasn’t had to rely on those distractions to want to stay that way...talk about inspiring! She attributes the ease of this transition to having ALL FOUR cornerstones present in her life at this time and the motivation her son provides her to be her best self. “It’s not only a journey, it’s an exploration into yourself. It’s about becoming curious about our own bodies. We are learning and unfolding into our best selves everyday.” Kate and Christa’s Tips for Transformation Be Mindful and Notice: don’t forget to take a step back often and note what habits and tendencies you are expressing...and how you can note your triggers. Be Gentle With Yourself: remember that you are learning and observing and improving upon yourself each day and that you are on a journey that takes time. Build Yourself a Tribe: having a group of supportive and open individuals who are owning their own journeys is the difference between wanting change and dreading it. Lean on Your Mantras: “It’s easy for me to be sober.” ...and what would that feel like to believe that truly and wholly? Let that emotions saturate your body! Let the Grief In: remember that the 5 stages of grief fit perfectly with the feelings we experience when making a lifestyle change. Know that and embrace the journey! Turn Anger to Understanding: “There is an opportunity for me to learn in this moment and I embrace the lesson that this experience is giving me.” Release the anger and learn from it. Own Your Own Journey: everyone experiences life differently and everyone’s body is different. Stop comparing yourself and be proud of your own journey and where you are today. Release the Word “Should”: YOU are in control and you CAN and WILL make the change. You have everything you need available to you in order to be successful. Embrace the 4 Cornerstones: the keys to making a lifestyle change are daily movement, good nutrition, positive thinking and community connection. Know Your Why: what is your motivation and intention for being your best self? Maybe a pros and cons list can help you discover what you can gain from making change. If Kate’s story inspires you to want to get involved with a supportive community: Two Ways YOU Can Get Involved with Our Tribe 1) Search “Fitlandia” in Facebook Groups and request to join our closed Facebook Group for positive support and inclusion! 2) When you sign up for any 30 Days to Thriving Program, you are offered a lifetime membership to the Secret Fitlandia Facebook Group where we all share our challenges, wins, ideas, and positive feedback. Thank you so much to Kate for sharing her amazing story and strategies and to YOU, for taking the time to listen and move forward in your wellness journey! We're still celebrating our episode with Leanne Vogel of Healthful Pursuits! If you're ready to join the February 2018 session of 30 Days to Thriving, be sure to enter LEANNE297. Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

Today we are here with Allison Pelot, a fellow Portland-based fitness guru and amazing holistic nutrition and fitness coach. We are so excited to talk about achieving hormonal balance with nutrition strategies. Can’t wait! Allison has a flourishing physical practice here in Portland where she hosts classes, offers nutritional and functional training as well as offering one on one coaching. She has been studying the biochemistry of the body for around 10 years now and applies this knowledge to help people feel and perform their best. Allison explains how she has seen many people struggle with digestion, even including foods that are considered health foods. Things like nuts and seeds, raw veggies, and grains tend to be difficult for digestive systems to process the nutrients properly and can often cause severe digestive discomfort. Allison’s Process: The typical process that Allison walks clients through checks these four boxes: 1) Discover Your Digestion: She encourages clients to keep a food log as well as a log of their temperature and pulse to discover how their physiology is responding to the food they eat and what patterns are noticing. 2) Cut Back: Reduce the consumption of common causes of discomfort like fried foods. It is important to meet the client where they are at to promote success. 3) Introduce Helpers: Allison advocates for consuming a raw carrot each day to introduce good bacteria back into the gut and remove the toxins that can cause imbalance and discomfort. 4) Find the Culprits: Find what works for your body and what is causing it to struggle to digest. Not all foods are created equal or elicit a positive response in your body. Some of Allison’s Favorite Easy-to-Digest Foods: o   1 Raw Carrot Each Day o   Coconut Oil/Butter o   Root Vegetables o   Fruits (Oranges!) o   Dairy (Cheese, specifically) o   Bone Broth o   Gelatin o   Shellfish/Oysters It is important to note that, as we’ve learned in the podcast many times, not all methods are right for all bodies. This is shown in the differing opinions and strategies of nutrition and wellness experts. So what can we all agree on? 2 Things that ALL Nutrition Experts Agree On: Food Journaling is SO important Add more Vegetables and Whole Foods Allison makes the point that while the therapies for better digestion tend to be rather simple, the things happening in your body are extremely complex. Everyone’s body is different so discovering what works for you is the most important thing. Your body will do its job if it is given the right tools. Understanding and Combating Hormonal Imbalance: In terms of hormone imbalance, this principle is also true. The body is always working to regulate itself, and it does so by creating many necessary hormones in the liver. Some very common symptoms of hormone imbalance include: o   Low Energy Levels o   Low Immunity or Frequent Colds o   Sleep Disorders or Low Quality Sleep All About Sleep: The importance of quality sleep is huge! A common problem for those who struggle with sleep is poor blood sugar regulation. This is caused by not eating frequently enough during the day or having an imbalance of hormones because of the foods you are consuming. Your liver needs the proper sugars and nutrients to produce hormones not only during the day, but also at night when you sleep. Allison offers some extremely helpful tips on getting a good night’s rest: o   Create a winding down routine o   Eliminate blue light (or use blue light glasses) a couple hours before bed o   Use natural lighting or salt lamps in the evening o   Spend time reading or relaxing before sleeping o   Drink a comforting glass of milk and honey before bed o   Spend time meditating to wind down The most important thing to remember is to find what works for you! You can find Allison’s awesome work at her website at pureenergypdx.com. Allison also hosts her own enlightening podcast, Integrate Yourself, which you can find on iTunes, Android, Stitcher, and Youtube. Be sure to check her out to get a sneak peek at the new course she is creating all about Better Digestion for Hormonal Balance. She offers the first lesson for FREE on her YouTube channel to give you a taste. Thank you SO much to Allison for this amazing chat and be sure to connect with me on the Fitlandia Facebook Group for motivation, support, inspiration and much more. Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

The Perfect Keto Story: Alex explains how his health journey, like many journeys to health and wellness, began with rock bottom at age 23. It was then that he discovered Dr. Anthony Gustin and his blog which helped change his life from frozen meals and takeout to healthy food choices, creative cooking and an active, healthy lifestyle. Perfect Keto was born from the transition that both Dr. Gustin and Alex took from a whole food and paleo lifestyle to a keto approach. During this transition they found less than ideal options for products to assist with Ketogenic eating. They wanted a supplement that not only assisted with ketosis but also tasted great, was made with clean ingredients, and was offered at a great price. What they didn’t find, they created and Perfect Keto was born. What Makes Them Different: Perfect Keto offers many types of products including Exogenous Ketones, Medium-Chain Triglycerides MCTs), and Collagen Supplements. These products are naturally sweetened with either Stevia or cocoa and are proudly free of emulsifiers or flow agents that are foreign to the body and can cause inflammation and bloating. Alex suggests using Perfect Keto supplements whether you are eating keto or not and some of his favorite opportunities to use them include before a workout or in the morning for the Exogenous Ketones or anytime you need a great snack or are traveling for the MCTs. Some of his favorite flavors are Chocolate Sea Salt, Peaches & Cream, and their new Matcha Latte MCT Oil Powder. Be sure to check out all their amazing recipes, too! How Health Can Become Unhealthy: Christa and Alex discuss why a mindful health strategy is so important. Understanding your mind and body is the first step to making a change and coming at health without guilt, shame, and pressure brings about real and lasting changes to your food tendencies and cravings. The mind will follow the blueprint you give it. Give this Mind ZoningⓇ mantra a try: “It’s easy for me to (desired healthy habit).” Despite the good that many dietary food strategies can do, Alex and Christa also talk about how they have seen health strategies become unhealthy. You can be in a state of ketosis and still be unhealthy. A diet rich in macronutrients and quality foods is vital. You can also lose weight and still be unhealthy...avoid the processed snacks and focus on great variety, quality, and nutrient rich food choices. If you are looking for a great way to stay accountable and mindful with your health goals, check out the Strategic Vitality Lifestyle Planner and Journal Christa created and launched this Fall. Not only does it help you keep track of your tasks, sleep, and focus, it also helps you mindfully check in with your hunger and emotions to stay on track and listen to your body. Alex’s Ideal Health Strategy: Start with a high quality whole foods diet with plenty of variety and macronutrients Use Perfect Keto supplements as tools to support your healthy food choices Do plenty of research to know and understand what you are putting in your body The goal of Perfect Keto is not only to create clean and useful supplements but to promote real health strategies. They encourage supplements as tools...not the whole story. Perfect Keto’s amazing website doubles as a platform to spread health ideas and information for the greater good. Make sure to check out their comprehensive guides such as, The Ultimate Guide to Ketosis and to join their Perfect Keto Community Facebook Group to keep learning and growing in your health journey. You can also stay on track and feel connected to a community of positive health by joining the closed Fitlandia Facebook Group and posting your food and health journey for encouragement and support! Get $100 off the February 30 Days to Thriving program! Sign Up NOW. Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!   

Happy New Year, Fitlandians! We are so happy to have you here as we start off this new year by harnessing the power of intention. When we can let go of the restrictions that come with those New Year’s resolutions, we can instead look forward to creating a revolution! So, if you’re ready to get back on track and reclaim your health and vitality but need a little extra support, today is the last day to sign up for Christa’s 30 Days of Thriving which begins tomorrow on January 2nd. And today, for a little New Year’s inspiration, we are extremely excited to welcome Fitlandia’s “super fan,” Josh Cyphers to the show. Josh is going to speak with us about letting go of shame and getting your fit self back – for good! Josh stumbled upon Fitlandia as he was exploring different approaches to fitness and health using a variety of diet and exercise methods. He says he was drawn to Fitlandia obviously because of the rad name, but also because he saw it as a “trifecta of wellness”; focused on nutrition, fitness and mindfulness. He realized that previously, one of those pieces was always missing from his routine and that’s why he never had any lasting success. Background Growing up playing sports, Josh explains feeling as if he’d been on a diet practically his whole life. It wasn’t until he slowed down playing sports that he noticed how sedentary he had become and how his nutrition was lacking. He said that it began not only to affect him emotionally, but also physically in the form of weight gain, which he had never dealt with before. Josh dabbled with different diets and exercise programs, but became increasingly discouraged and trapped in the yo-yo dieting trap. Recovering from an cycle injury, he says it resulted in indulging in sugary treats and beer, firing up the reward center in his brain. Josh explains that he reached a point when he was so frustrated from going from cycle to cycle and how it became extremely difficult for him to want to nourish his body and be good to it. For Josh, he ended up in a place of emotional and physical pain, making it hard for him to even get up in the morning to face the world. With the love and support of his wife, he made it a goal to start moving each day. With a list of 20 basic exercises he says he simply began to move, reminding himself to just take that one step. Josh says, “The first step is always the smallest but the most important!” Tips to Bounce Back Think back to a time you felt really alive and happy and ask yourself how can you get there again. For Josh, this was playing football and even if he didn’t get back to playing the sport right away, he knew he had to start with basic daily movement. To help with this, Christa says “visualize and connect the emotion to that goal which will wake up your brain to that very thing and actions will start.” Give yourself a realistic and strategic way of getting to your goal like Josh’s 20, one-minute exercises to just begin moving again. These small wins are how we create new thought patterns resulting in new lifestyles! Find what sets you back and what pushes you forward. Grow your community or “tribe” that allows you depend on them in times of need or of celebration; where you can all operate together. Mind Zoning®! Focus on how to reprogram and change your thought patterns so when times get tough you don’t have thoughts of unworthiness or shame. Josh explains how he was able to let go of his self-worth being tied to playing football and eventually, he experienced more positive thoughts and was able to move forward in his life. When you’re ready, be open and vulnerable to accepting help from others and let yourself lift others up as well. Josh has come quite far as he describes waking up the day of the podcast with a “heart bursting of gratitude.” Since beginning his journey back to health, Josh says he now craves more movement and is always discovering ways to make himself eat and feel better. We all have the power within and whether it’s joining our 30 Days of Thriving program or connecting with Josh and Christa in the Facebook group, we can’t wait to encourage each other this new year as we harness the power of intention. It’s Not Too Late to Join Us! Sign Up NOW. Leave us an honest review on iTunes and Stitcher and tell what you got from Josh’s courageous and vulnerable story.   

Welcome back to the Fitlandia Podcast as we launch one more holiday episode for you to get you pumped and excited to make a healthy permanent lifestyle change before the new year arrives! We encourage you to harness the opportunity of the new year to launch you into the healthiest you possible. If you’re feeling overwhelmed, stuck or even just a little confused on where to start, this is the Mind Zoning® for you. For further encouragement and community to back you up every step of the way as you kick start your health journey, make sure you check out Christa’s nutrition and mindset program, 30 Days to Thriving as we launch January 2nd! As with every Mind Zoning® session, it’s important to sit and lay back into a comfortable position and close your eyes. Wherever you are let your body be fully supported This is your time to release To relax To grow the desire to make a permanent lifestyle change First, bring your awareness to the top of your head Notice that you can release and relax Your scalp Letting go of any tension in your forehead In your eyes And cheeks Letting your jaw be soft Imagine that relaxation continuing down the back of your neck Over your shoulders Letting go of any tension from the day Giving yourself permission For just a few minutes To truly relax And embrace a new mindset Continuing to release any tension in the arms Or elbows In the wrists All the way down to your fingertips Drawing attention to your chest The rise and the fall From inhaling And exhaling Releasing any tension in your belly Letting it be soft As you find a nice beautiful rhythm in your breath Continuing that relaxation in your hips Being fully supported Through your thighs Letting your knees relax and be soft Through your calves Your ankles All the way down to your toes Just imagine as relaxed as you are right now You can become even 10x more relaxed Just imagine this beautiful imaginary wave Cascading over the top of your head Covering your body, head to toe Just surrounding you in relaxation And calm And peace Allowing your mind to be wide open like a clear blue sky Full of potential Full of possibility With a deep knowing That anything is possible When you engage the deepest part of your mind And you can access that right now Think now for a moment What is it that you would like to change about your lifestyle? Mentally list of everything that you’d like to change With full possibility If you had all the tools Had all the resources to be successful How would your lifestyle change? Truthfully answer the question What is stopping you? Maybe you’re afraid to let go Of a reliance On sugar Or alcohol Maybe food has been a mechanism for self-soothing? And you’re not sure what can replace that Maybe you’re overwhelmed with your schedule And can’t imagine fitting in one more thing I want to assure you in this moment That you fold the power in your mind today To overcome any obstacle It first starts by growing the desire to change Imagine now There’s a tiny seed deep in your mind That we’re planting today As that tiny seed is planted Just like a plant You can nurture it with water and food to help it grow And you can best do that with positive thoughts And as you listen to the words I share Focus your attention Visualizing that small seed deep in your mind Knowing just like a plant with every positive affirmation Its easy to make time for exercise You can learn to enjoy cooking You can find a dietary plan that’s perfect for your body and lifestyle Just imagine that seed is growing into a plant With the stems sprouting throughout The leaves starting to bud As it gets bigger with your mind with every affirmation I am worthy of a healthy body I deserve to put myself first I am good at setting boundaries Now notice how your plant is getting bigger And taller More leaves begin to fill your mind This vibrancy and vitality grow with every affirmation It’s nurturing that seed Developing it into a strong plant Roots that extend to every part of your mind I look forward to daily movement I love getting inspiration from my fitness tribe I am successful at achieving any goal I can imagine for myself And now imagine this plant that started as a seed With every affirmation, grew its stems Filling your mind with strong roots reaching out Getting stronger and stronger And you notice this desire is growing in you to make a change Think about one small thing you can do today That would tell you, “yes I am going in the right direction” Commit to one thing today That will serve your goal in growing the desire to make a healthy lifestyle In a moment, we will come back But for now, just imagine this beautiful, strong plant A seed that we have planted That you can cultivate and nurture and grow in your mind everyday That only furthers your ability And desire to change You have everything within you that you need Engaging the power of your mind You may notice in the next couple days That you have a desire to listen to this session again And further grow that plant In your mind Growing the desire To make a lifestyle change Connecting deeply with all the physical benefits All the emotional benefits All the spiritual benefits And the mental benefits that you will gain By making a permanent lifestyle change And that just continues to nourish the plant Growing your desire everyday When you’re ready take one last deep breath in Locking in all of this amazing energy Taking it with you for the rest of your day Into your sleep And when you’re ready you can open your eyes Take a deep breath Begin moving around Allow the relaxation to take you into your day or night Leaving this session feeling calm And excited For the potential of what’s to come We hope you all this use this technique, every day, as we welcome in the new year and all the new opportunities to cultivate permanent, healthy lifestyles! As we foster that desire to become healthy, we will create a thought pattern that it’s easy and fun and attainable. Christa is offering her 30 Days to Thriving program starting again in January to help you fight the hard battle against our reliance on refined carbs, sugar and alcohol. Make sure to sign up today if you’re ready to meet your healthiest YOU, while fighting against diseases and inflammation. Also, check out this past episode about redefining what it means for us to “diet”.   Leave us an honest review on iTunes and Stitcher and tell what you got from today's show!   

Today we’re excited to welcome soon-to-be Holistic Nutritionist and Instagram celeb, Jasmine Galimov to the show! Jasmine’s Instagram, “@Berryfitt” is extremely popular and showcases her beautiful food creations which are not only vibrant, but nutrient packed. Jasmine describes herself as a “huge foodie” and that her passion for food is what made her Instagram so successful. She demonstrates how eating healthy can be easy and when it looks pretty, people are going to want to eat it! Jasmine’s Tips on Perfectly Roasted Veggies: Preheat oven to 375 degrees Lay down a piece of parchment paper for easy clean up  Put veggies on baking sheet and drizzle them with avocado oil (with high heats you want to stay clear of olive oil so you can maintain the nutrients and structure of the oil) Sprinkle veggies with Himalayan salt and roast for 10-15 minutes Flip and bake for another 10 minutes and ENJOY! Jasmine says, “My eating philosophy is to eat what my body needs.” Jasmine got her undergraduate degree from the University of Colorado in Boulder, majoring in Communications with a Business and Philosophy minor. She realized after graduating that she still had no clue what she wanted to do. After taking a year off for some soul searching, she discovered that it had been in front of her the entire time. Jasmine explains that she’d spent her whole life consumed with searching for alternative, holistic remedies and she found her passion for nutrition and health through her own journey of learning about her body. Knowing she wanted to go down the holistic nutrition route rather than becoming a dietician, Jasmine was thrilled to find the National University of Natural Medicine (NUNM) here in Portland, Oregon and relocated immediately to attend the program. Growing up, Jasmine remembers eating healthier than all her friends because her mom felt so helpless about her young daughter’s health issues. After years of being extremely sick, Jasmine was diagnosed with celiac disease in middle school. It was at this time that Jasmine and her family shifted to a healthier way of eating and lifestyle. Jasmine says her mom has continued to “nerd out” on holistic health and since then each of her family members has done their own exploration to find what best fits their individual body. Jasmine says one of the most powerful principles she’s learned is that food is medicine. She says, “When finding what foods work for your body we hold all the power to heal ourselves in our kitchens.” Why Shouldn't We Wait Until the New Year to Get Healthy? Jasmine explains that the mentality of needing to ‘get it out of your system’ while binging on unhealthy foods before getting healthy creates a horrible habit for people. This mindset makes it more likely that when we do slip up or enjoy certain foods that it can quickly take us down a binging spiral because we tell ourselves we’ll just start on Monday, or next week, or even next year. Jasmine says, “Every day is a new day and a new opportunity to be focused on our health and to take care of yourself.” Tips to Bounce Back: Take 5-30 minutes each day away from your TV or social media to go for a walk, grocery shop or to cook healthy meals. Christa and her husband like to do a three-day fast for a full mind, body reset whenever they’ve escaped their normal routine. Jasmine tries to do what she can for herself, when she can, by being mindful, aware and present. Whatever negative statement comes into your mind, reframe it and tell yourself the opposite message. Christa says, “Even if you don’t believe it initially, like telling yourself you have more than enough time in the day to cook and that you enjoy it. Just keep repeating it to yourself because ultimately your brain is going to create a new thought pattern and that new thought pattern is going to guide you in your day-to-day to go and do those things.” Set good boundaries by recognizing how you show up for others and make it a focus to show up for yourself too. Simplify by enjoying a whole foods' diet so you don’t feel restricted or deprived. If you’re finding that you still mainly crave processed foods, chips and cupcakes when you’re trying to eat intuitively, then a program designed to help you remove these types of foods is necessary to help you get out of that addictive cycle. Christa is offering her 30 Days to Thriving program starting again in January to help you fight the hard battle against our reliance on refined carbs, sugar and alcohol. Make sure to sign up today if you’re ready to meet your healthiest YOU, while fighting against diseases and inflammation. Also, check out this past episode about redefining what it means for us to “diet”. Jasmine encourages the listeners not miss out on upcoming holiday events and family functions but to simply do what you can to take care of yourself. She personally likes to meditate for five minutes when she wakes up in the morning to set herself up for a successful day. Jasmine also pre- her meals before going to an event so she’s not as tempted by unhealthy goodies. Lastly, she stays focused on gratitude; specifically how lucky she is to be celebrating and enjoying time with the people she loves. Being present and enjoying the moment feels good and fires up the brain’s reward center which helps us make healthier, happier choices. Give us a five star review on iTunes and Stitcher and tell us your tips for staying healthy this holiday season!   

Welcome back, Fitlandians! We’re excited to welcome Ty Manegold of Roam Fitness to the show today as part of our continuing journey of creating healthy holidays for all! Roam Fitness is a brand of post-security airport gyms that help to change that dreaded, stressful experience of traveling into a positive, refreshing one. Ty says, “We believe travel days don’t mean compromising your health and we’re doing that by putting fully equipped gyms behind security for passengers to be able to stay fit while traveling.” So, How Does It Work? Roam Fitness currently has one location in the Baltimore Washington International (BWI) Airport and is working to expand across the country and globe. Ty explains that all future locations will resemble what they currently have at BWI offering a full gym with daily, monthly and yearly passes. Membership includes full access to the facility and a complementary clothing rental program through Lulu Lemon athletic wear and Brooks running shoes. If a member chooses to workout in their own clothes, the gym staff will vacuum seal your wears so it doesn’t co-mingle with their clean clothes. Roam Fitness really has everything covered! Ty's Tips on Staying Healthy While Traveling Be prepared ahead of time. Showing up to the airport with plenty of time to spare eliminates added stress. Stay hydrated. Flying is a big dehydrator with added stress and anxiety. Bring your own food and snacks. This helps tide you over until you can find a healthy meal option. Ty encourages people to head to the airport information booth and ask them where to find the best healthy meal as an alternative to all the fried, fatty food options. Eat small. Ty explains he likes to snack or eat small meals while he’s traveling so he doesn’t make a rash decision out of extreme hunger or tiredness and grab something convenient and unhealthy that will fire up his brain’s reward center. Grocery shop. Just like Christa, Ty likes to stop by a supermarket upon arrival and stock up on veggies, fruits, nuts and seeds. Christa’s Challenge:  The next time you’re traveling, order a soda water with a splash of your favorite juice to enhance the flavor instead of changing into party mode and going for a cocktail. Christa likes to mix a little raw unfiltered apple cider vinegar with soda water, which has numerous health benefits but also gives your gut the same warm feeling as an alcoholic drink. Ty chooses soda water with bitters. He explains that it has the same flavor profile without the dehydration and doesn’t encourage a “spiral” that doesn’t align with your health goals. Make sure you head over to iTunes or Stitcher, give us a rocking review and tell us how you succeeded in accomplishing our challenge of ‘ditching the booze’ while traveling on your last trip or during the last holiday! We want to hear what you drank as an alternative to alcohol, how you felt after your flight and any other comments or tips you have! To stay connected with Roam Fitness, check out their website and keep your eyes pealed for future locations coming near you. If you’d like to speed up the process of getting a location in your home airport, give them a call and request it so they can know how to better serve their passengers. Whether you’re traveling for business or pleasure, Roam Fitness will be the reason you never have to stress or put your health to the side while traveling again. Subscribe to the show today a review on iTunes and leave us a rating and review telling us what you LOVED about today's show.   

Welcome back as we continue our series on teaching everyone how to get through the holidays in a healthy manner without deprivation. We have the co-founding couple of The Chief Life, Matthias and Stacey Turner! They describe themselves as a focused and driven team bringing the latest in personalized, healthy meal plans, gym/home training programs and apparel. Based in Queensland, Australia this dynamic duo works mainly online allowing them to work with people from all over the world, educating and inspiring people to become their healthiest selves and not simply focus on aesthetics. Matty and Stacey work with their clients to fully apply themselves, physically and mentally, working to shift negative thought patterns into positive reassuring ones. Like Fitlandia, Matty and Stacey are passionate about helping others work through overcoming mental road blocks and giving themselves permission to reach all their health goals. This is where Mind Zoning® can be so powerful, allowing us to break through old ways and create new thought patterns in order to receive the change we desire. Stacey says one of her tips for adopting positive thoughts is to name your inner critic. We all know that voice that creeps in telling us we aren’t enough, or haven’t made changes towards our goals leaving us feeling discouraged and crawling back to old habits. She explains that giving that voice a name makes it external and not a part of our being making it easier to hush. Stacey says, “It’s about having those tools, those mechanisms in place to be able to make a positive step forward when you’re feeling down or being pulled in a direction that’s not favorable to your health and happiness.” Tips to Enjoy the Holiday Season with an Autoimmune Disorder As well as celiac disease, Stacey recently found out she has an under-active thyroid. She explains when first diagnosed, she initially had a victim mentality, but shifted it to think that she could use this to not only be as healthy as possible, by not eating gluten, but also serve as a reminder to make her health the top priority. She uses this blessing to educate and help others who are suffering from similar disorders and diseases. Here are a few things to try when the holidays come rolling around: Matty and Stacey look for foods that are still going to be healthy and healing to their bodies that they still enjoy. To create a healthier family dinner, focus on opening the dialogue between your families and bring your own healthy dishes. Maybe they’ll be excited for a gluten free dinner too. This will also help them understand your journey and give you that support we all need year around. If you do indulge in a treat or a cocktail, don’t shame yourself. Simply realize where you’re at, what you’re feeling and how you’re going to get out of the cravings that might follow after. For more information on Matty and Stacey custom meal plans, podcasts and their apparel line, make sure you check out their website and as they say, “Stop thinking about it, go be about it!” And don't miss out on their own podcast, The Chief Life. You can subscribe on iTunes today! LAST DAYS TO SAVE! 30 Days to Thriving Need some accountability and inspiration to get your healthy self back? Join Christa for the next 30 Days to Thriving session launching January 2018. Save $100 with early bird pricing when you sign up by 12/7/17. AND get an additional $50 off when you sign up for 2 or more programs. Enter COMBO50 at checkout. Our method is NOT about deprivation. It’s about detoxing wisely. You’ll be giving your body a much needed break from foods that have been contributing to your weight loss challenges, poor mood, fatigue, chronic pain and low energy. Once you start feeling better with Fitlandia’s 30 Days to Thriving, you’ll be craving a healthy lifestyle moving forward. Get over the hump, get a little kick in the pants to get started, and commit to yourself today! Subscribe to the show today a review on iTunes and leave us a rating and review telling us what you LOVED about today's show.   

Episode 62 - It’s Easy to Take a Break from Alcohol Mind Zoning® As the holidays roll in we’re granted with an abundance of joys, more time off work, a shift in the seasons and time with family and friends. This for many of us, also includes an overload of comfort foods, sweet treats we’ve adored since childhood and social events surrounded by alcohol. Christa shares she’s been indulging in more alcohol than she’d like to with the stresses and celebrations surrounding the launch of her new book, Strategic Vitality: 11 Small Steps to a Big Transformation. She explains coming off an amazing high after her book launch party which occurred last Saturday, excited that she could continue to share her story, her struggles and how she works on overcoming them. Christa has always been very open with her listeners about her love for wine and donuts, and is proud to bring more awareness about how common our reliance on sugar, refined carbs and alcohol truly is. If you have a tendency to relay on booze, Christa challenges you this holiday season to take a break from the spirited beverages alongside of her and husband AJ, as they start a six month sober stretch starting January 1st. With a community backing you up for support and guidance, we will work through the fears and discomfort as we create new, healthier habits and bring on the dreaded social settings, knowing it’s an easy choice to be sober. We know this task can be hard, maybe even unimaginable so we created this Mind Zoning® to make it all a little bit easier throughout the process. Make sure to find a quiet, comfortable space where you’re not driving or distracted Sit or lay down, however your body feels most relaxed Start by taking a few deep breaths in through the nose and exhaling through your mouth Allowing every inhale to refresh and clear your mind And with every exhale giving you the ability to release any stress or tension Let go Be present here Allow yourself the opportunity to relax If you have other thoughts imagine there’s a cloud floating by you can put them on Trusting that they’ll come back to you when you them need to Let your mind focus on taking a break from alcohol We’ll start with a question to ask the deepest part of your mind Why? Why are you considering taking a break from alcohol? Think about all the reasons you want to take a break Let it all bubble up in your mind now Maybe you notice it can be a crutch from stress and you want to find healthier ways to manage it Maybe it’s preventing you from reaching your greatest level of health and wellness Maybe you notice you don’t like the way you feel the next morning Maybe you want to invite more focus, greater productivity and all the things that come with taking a break from alcohol into your life Now for a moment think about all the cons when taking a break from alcohol Maybe there’s fears Or concerns Allow yourself with full honesty to think about all the reasons you wouldn’t want to take a break from alcohol Are you afraid that social setting will be challenging? Are you feeling a sense of deprivation that you can’t just eat and drink what you want? Are you worried about being bound by rules? Are you just afraid that your relationship with it is so strong that you couldn’t? Think about all the things that have prevented you from taking a break from alcohol previously Calling all those cons and all the pros Imagine the two lists Do you notice one is longer than the other? Which one is it? Studying your pros and cons list, what have you determined what you might want to do? Are you okay with things just as they are? Or, are you seeking change? Are you seeking to connect with an even healthier version of you? Connecting with that powerful part of you That wants to connect with all the pros that come with taking a break Whatever you decide is perfect And you can decide that right now If you’ve decided you’d like to take a break from alcohol Think of how long you’d like to do this Is it one day? one week? a month? Is it forever? Ask yourself, what is your deepest desire? Go ahead and lay down that timeframe Commit to that in your mind Whatever is right for you We Invite you to find strategies that will support you in taking a break for the length of time you’ve chosen What do you need in place in your life to be successful to take a break from alcohol? As you continue to think of all the resources to support you Maybe it’s an accountability group? Or having conversations with your partner, or friends and family asking them for support? Maybe journaling your emotions everyday would help you? Or having a really strong exercise and meditation practice can help calm your mind and ease any stress Trust that you know the strategies that are perfect for you Continue to think of those right now Now for a moment think about the times you want alcohol Maybe it’s at night or during dinner? At parties or in social settings? Think about a healthy replacement you can enjoy in these moments while attaching the same benefit to it Maybe sparkling water with a splash of grapefruit juice Or even a flavored mineral water Or a nice warm tea Think about something that you can enjoy that supports all the pros that you came up with In this moment I want you to think about, is there anything else that you need that would help you be 100% successful in taking a break from alcohol? In a moment we will come back to our day And our thoughts The pros and cons The strategies The excitement that comes with taking a break from alcohol All the possibilities Recall everything that came up during this session As the days and weeks unfold, you may become even more excitement to take a break from alcohol You might find it easier Thinking of new ways to support yourself on this journey Reaching out to the resources you need and putting plans in place When you’re ready, come back to the space you’re in We encourage you now, to write down all the things that came up today. What were the pros in taking a break from alcohol for you? What are the fears you have? What strategies did you come up with for support? How long are you abstaining from alcohol? What are the healthy replacements you can enjoy? If you need further inspiration or resources, don’t hesitate and join us in the Fitlandia Facebook group! If you’re ready to not only give up alcohol but also create a new relationship with food, make sure you sign up for the 30 Days of Thriving! In this program we will fight the tough battle against our reliance of sugar, refined carbs and alcohol together. Christa explains this as a “beautiful time of awareness.”

Hello Fitlandians! We have a very special treat for you today as we welcome, Dr. Kirstin Lauritzen to the show. We’re continuing our holiday series of podcasts to provide information and tools to keep our listeners healthy and on track through the holidays. Kirstin is here to teach us some easy tips to fight against those holiday cravings! Located in Sherwood, Oregon, Kirstin works as a chiropractor and helps people find a better nutrition route for their everyday lives. She has a Bachelor Degree in Psychology, Spanish and Human Biology as well as a Doctorate of Chiropractic and soon she will have her Masters in Human Nutrition and Functional Medicine. So, What Is a Craving? Physiologically, cravings typically come from the brain and the gut. The gut, often named the second brain, has similar nerves and hormones and is being linked more frequently with our craving cycles. There is good and bad bacteria in the gut and due to limited space, there is always competition for space. A poor diet enables the bad bacteria to flourish if we allow it by eating foods that are fried, high in sugar and overly acidic. Kirstin says, “The better the food you eat, the more good bacteria will stick around.” The bad bacteria causes us to have a spike in sugar cravings because it simply wants more of that substance as its primary fuel source. Kirstin explains that we all have addictive centers in our brain and sugar can be 8 to 9 times more addictive than any other drug so when these bad bacteria act up, it causes our brain to go haywire with the craving. So, during the holidays, when there is an abundance of sugary treats all around, it’s important to be prepared to resume clean eating in the days following any consumption. By quickly resuming our healthy eating habits, we can stop the sugar cravings before they take over. Christa explains, “It is not about willpower. We have programmed our brain through the reward system from infancy to equate sugar, refined carbs and alcohol to safety and pleasure.” When we feel down or stressed, our brain utilizes these substances to make us feel “safe”, causing intense cravings. Not only do these cravings come from a primal safety perspective, but also from the bacteria in our gut which sends a message to our brain that it needs to be fed. Kirstin’s Tips for Healthy Pickings at Thanksgiving Dinner. In preparation for the holiday season, Kirstin encourages her clients to think of one or two of their absolute favorite foods that they must have. For her it’s pumpkin pie. It’s important to really embrace that celebration with your favorite treat which will leave you feeling much more satisfied. If you know Granny is having her traditional holiday bake-off at Thanksgiving, Kirstin encourages you to bring a vegetable dish to contribute that you know is healthier for you and everyone else. When you start to dish up your Thanksgiving plate, go for mainly veggies and eat them first so they begin to fill you up. Oops, I Overindulged. Now What? Probiotics will jumpstart getting more healthy bacteria to your gut quickly Boost your water intake Start with a green smoothie in the morning Plan your meals and batch cook for the week Helpful Tips to Stay on Track Afterwards. Take time to breathe. Kirstin recommends a 20-30 second meditation-like “moment” to get centered on what your body truly needs in the moment. Need an example? Check out Christa’s Simple Breath Work Mind Zoning® Bring some oxygen to the brain even if it’s just a walk outside and stand up when you’ve been sitting for more than 30 minutes. Connect and check in with your body. Drink a glass of water and ask yourself if you’re actually hungry or just bored. Take the time to determine if you’re craving something sugary or salty and would something like fruit or nuts curb that craving? Put the electronics down and turn off the TV. Throw out what tempts you in the pantry. If it’s there, you’ll eat it and if it’s not there, you likely won’t. The most important part of bouncing back towards your health goals is to remember to NOT shame or guilt yourself about enjoying those holiday goodies – just focus on getting back on track. Make sure to check our Kirstin’s website and her customized programs geared towards boosting performance in athletes working with nutrition, lifestyle and daily stressors and increasing exercise. Resources:  More detail about the bacteria in the gut:   http://gym-call.com/microbiome/   And more detail about the bacteria in the gut and how it relates to cravings:   http://gym-call.com/how-to-eat-better-on-the-go/   30 Days to Thriving Need some accountability and inspiration to get your healthy self back? Join Christa for the next 30 Days to Thriving session launching January 2018. Save $100 with early bird pricing when you sign up by 12/7/17. AND get an additional $50 off when you sign up for 2 or more programs. Enter COMBO50 at checkout. Our method is NOT about deprivation. It’s about detoxing wisely. You’ll be giving your body a much needed break from foods that have been contributing to your weight loss challenges, poor mood, fatigue, chronic pain and low energy. Once you start feeling better with Fitlandia’s 30 Days to Thriving, you’ll be craving a healthy lifestyle moving forward. Get over the hump, get a little kick in the pants to get started, and commit to yourself today! Subscribe to the show today a review on iTunes and leave us a rating and review telling us what you LOVED about today’s show.   

We have an exciting show for you today as we help you get over the fear of jumping into the ketogenic diet with the Queen of Keto herself, Leanne Vogel! Leanne started studying nutrition in 2007 to help her better understand her body and how it worked with the foods she was putting into it. Originally going to school to help herself, she discovered after graduation that she had learned too much not to help other people and that’s when her blog, “Healthful Pursuit” was born. Being a super athlete, Leanne noticed after years of not having her menstrual cycle that she wasn’t performing at her best and was continually struggling to put on muscle. This sparked her interest in regulating her cycle, but after starting hormone replacement therapy she discovered it was stunting her training even more. She went to a naturopath begging for help and that’s where she was introduced to a ketogenic diet. Desperate for a change, Leanne who was a vegan and whole-foods fanatic made it her mission to eat avocados, mayo and bacon for 30 days! She did it and found she could finally get off her ADHD medicine she had been taking since she was 11, her anxiety dropped, her mood improved, she lost 12 pounds, was at 8% body fat and was finally back to training like a beast in the gym. This was a huge transition for Leanne and her body, but also for her business which included many “vegan health-nut” followers who previously looked to her as a mentor, was now eating bacon on daily basis. Now, three years into keto, Leanne says they’ve been the best years of her life. Healthy Keto vs. Unhealthy Keto When Leanne first heard about the ketogenic diet from her naturopath she found herself scrolling through Instagram that evening and clicking on #Keto. She saw tons of images of processed meats, cheeses, creams and Diet Coke. Many of us having been dreaming of a diet like this but Leanne wondered how are you supposed to lose weight and how could this be healthy? Leanne explains the problem isn't with the ketogenic diet, or really with any dietary style of eating. This issue is we often think that if it fits within your macros (meaning it meets your protein, fats and carb ratios), it’s good to go, regardless of the quality of food. In our culture, we connect weight so closely with our health that if we’re losing weight by eating this way, we rarely consider the micronutrients we’re missing out on. It's simply not true that weight loss alone equates to health so the quality of food is important too. Afraid to Eat Fat? Moving from the old paradigms of the low-fat movement can be tough but, we now know that healthy fats have so many important health benefits, including weight loss, balanced hormones, elevated mood, greater focus and improved health markers such as resting heart rate, fasting blood sugar and HDL levels through a high-fat, low carb diet. For more info and inspiration of getting over the fear of fat, check out Leanne’s 10 Reasons Why I’m Not Afraid of Eating Fat (and why you shouldn’t be either). Alcohol and Keto When we burn sugar for energy like most people eating a standard American diet, it’s extremely inefficient and causes us to feel hungry soon after meals. When we burn fat as our main energy source we don’t have to eat as much, or as often, which is much more metabolically efficient. Your body will use its own stored fat during fasting periods, but when alcohol is consumed, your body will burn that before anything else, making results harder to see in the beginning. After your first 30 days, Leanne says, “If you must have a drink, stick to dry wines, clear hard alcohols and mix them with low-sugar mixers like tonic or soda water. “ When you are keto adapted, having a piece of cake at a birthday party or glass of wine won’t make you have to start over again. After burning the carbs and alcohol, your body will jump back into fat burning mode - just don’t let that one celebration turn back into an old habit. Leanne says, “The cyclical practice is really helpful in being able to live your life and not feel deprived.” Core Desired Feelings Leanne shares that her natural desire when told not to do something, like to cut carbs and sugar, is to do it full force. A rebel at heart, she now looks for ways to break rules, but not at her health’s expense. She recently died her hair purple, sold her house and moved into an RV with her partner! Danielle LaPorte’s Core Desired Feeling Practice supports this notion. It’s not the certain things in life we’re chasing after that make us feel free or supported or spontaneous, it’s the feeling itself. When you’re aware of your core desired feelings you can start to design a life that says ‘yes’ to those emotions and ‘no’ to the ones that don’t work for you. Leanne’s three core desire feelings are spontaneity, exploration and connection. What are your core desired feelings? “When your life is aligned that way and you’re saying yes to the feelings that you want, and no when that doesn’t align to your feelings, then all of a sudden you’ve created this life that means so much more to you than, "Did I have too many carbs today?” Leanne states. Leanne’s Programs to Help You Start a Ketogenic Program The Keto Beginning - This 30-day guide is designed to help you learn how to transition from overloading on carbs to stocking up on healthy fats. She explains what fat is, what protein is, why and how we need them in the body and how different carbs are better for blood sugar than others. This also includes a 30-day meal plan for beginners! Fat Fueled - Playing off the Keto Beginning, Fat Fueled helps you take it a step further as you dive into how to heal your body from various diseases and dysfunctions. Keto Diet - the book! Leanne’s goal was to design a strategic, easy way for anyone to start a Ketogenic diet with budget friendly tips, quick meal prepping and affordable substitutions you can make at home. “It’s your birth right to take care of yourself and your body” Access Leanne’s digital programs, helpful holiday recipes, meal plans, podcast episodes and so much more on her website and follow her on Instagram @HealthfulPursuit. You can find her book, Keto Diet at Barnes and Noble, Costco, Amazon, Ebay. Show Leanne the Love! Subscribe to the show today a review on iTunes and leave us a rating and review telling us what you LOVED about today's show.   

I'm so proud of this episode where I am 100% open and vulnerable about my personal fitness journey. I'm not perfect. I'm not your guru, but gosh darn it if I don't work my a** off to keep myself and YOU moving forward.  Listen to my real journey about my everyday struggles and how I keep moving forward with my own goals! 30 Days to Thriving: Want to work with me? Grab your spot in the next 30 Days to Thriving and still snag early bird pricing of $100 off. I can't wait to help you get your healthy self back! Mind Zoning® for the holidays: Holiday Bundle: https://www.fitlandiafitness.com/shop/mind-zoning/holiday-essentials-mind-zoning-bundle/ Simple Breath Work: https://www.fitlandiafitness.com/shop/mind-zoning/simple-breath-work/ Healthy Holiday Season: https://www.fitlandiafitness.com/shop/mind-zoning/healthy-holiday-season/ Developing a Positive Attitude: https://www.fitlandiafitness.com/shop/mind-zoning/developing-positive-attitude-mind-zoning/  

It happens every year, October 31st rolls around and the next 2 1/2 months feel like a roller coaster of battling with food - specifically sugar, refined carbs and alcohol. It starts with Halloween, creeps into Thanksgiving, escalates to December holiday events and crescendos into the big binge finale of New Years. You give yourself permission to "enjoy the holidays," but really what's happening is your brain has hijacked your greater desire to stay healthy and still enjoy the holidays as an excuse to go wild with overindulgence. What would it feel like to enjoy the holidays and still maintain focus on your goals and NOT gaining the average 7 – 10 pounds? Enjoy a guided meditation today to help you embrace the holiday season with a new thought pattern so you feel in control. Engage the power of your mind today and maintain some boundaries to keep you on your fitness journey!