Podcasts about fitlandia

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?

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.

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…

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!   

Christa King is the CEO & Founder of Fitlandia. She’s also a recovered dieter. After reaching her highest weight of 192, she hit a wall and was determined to crack her own code for a making a healthier lifestyle change. Leaving a successful, 23-yr career in hospitality behind, she became a certified hypnotherapist, life coach, and nutritional therapist. By putting these pieces together, she saw what was truly missing in the diet and fitness industry: a holistic approach that starts with strengthening the mind. Her signature Mind Zoning® process helps people create new neural pathways in the brain to enable them to make a permanent, lifestyle change.Connect with Christa at:http://www.fitlandiafitness.comAccess show notes, comment and share at:http://www.pureenergypdx.com/integrate-yourself-podcast/Great Lakes Gelatin at Thrive Market:http://go.thrv.me/SH6qkSupport the show (https://www.patreon.com/integrateyourself)

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 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.   

Christa King is the founder of Fitlandia which is an online presence that helps people to achive their health and fitness goals. Christa and Fitlandia are based out of Oregon, USA. Christa has developed a product she calls mind zoning. This is where Christa takes... The post #98 – Christa King – Mind Zoning Your Goals appeared first on The Chief Life.

Get Your Life On this new series I want to talk about: Health ~ Sex ~ Lifestyle ~ Fashion ~ Economics ~ Spirituality ~ Relationships ~ Economics Todays episode is about tools you need to meet your fitness goals. I found an app on Apple called Loose It to track my daily meals and I use  health journal called  Strategic Lifestyle Planner & Journal . You can find it on www.fitlandiafitness.com     

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.   

Chad’s Journey to Sobriety Although Chad grew up in a Mormon household, he had five generations of alcoholism passed down to him. Chad’s first “infatuating buzz” was at age 18 and he spent the next ten years chasing that exact feeling, resulting in a cycle of binge drinking and heavy daily alcohol consumption. In 2013, Chad injured his back, which left him with a herniated disk and paralyzed in bed. The doctors told Chad he must attend physical therapy sessions and have steroid shots before surgery could take place to repair the disk. After five months of limited activity, on OxyContin, although not drinking; Chad found he was severely depressed. He was finally able to have a successful surgery on his back, but by then he was addicted to opioids. It was during this time that Chad turned back to alcohol to ease the discomfort of opioid withdrawals and the associated insomnia. During one irrational drunken night, Chad found himself locked out of his house. He drove out to the desert where he laid with a bottle of vodka and a bottle of Nyquil. Chad describes this night as one of the darkest times of his life. Something or someone pushed him forward through it and he somehow managed to text his brother for help. Chad returned home, sobered up and got honest with his wife and doctors about what had been going on. It was a false start though because after a few weeks of not drinking, Chad thought things had returned to normal and that it was okay to start drinking again. For the next two years, he drank a fifth of vodka a day. Chad knew his drinking was a problem when it wasn’t fun or relaxing anymore but a necessity. He says, “I just didn’t feel like a normal, functioning person unless I had alcohol in my system.” Chad worked hard at protecting his addiction. Chad says his family and friends knew he was a big drinker, but did not know to what extent. At his sister’s wedding, Chad thought he played the part of the “functional alcoholic” well, but to his surprise, he learned he had not. Chad’s wife and brothers were worried he was going to die, so they intervened with an invitation for him to attend The Riversource Recovery in Arizona. After much arguing, Chad complied. While in rehab, Chad learned about his illness and he connected with some of the most genuine people he had met in his life. His counselor at The Riversource Recovery Center is now his Alcoholics Anonymous sponsor and a dear friend. Chad continues to work day by day to be sober. What Have You Learned from Transitioning Back into Day to Day Life? Learn to mourn the loss of the life you lived. It’s nonsense to mark when you’re going to change, tomorrow, next week or at the beginning of the year. That’s our primal brain’s safe way of saying, “Oh good, I don’t have to change yet.” As it states in Newton’s First Law of Motion (the law of inertia): “An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force.” Chad relates this to people struggling with addiction since very often someone will remain in the same motion until something tragic happens that stuns them enough to move forward. In recovery Chad says he’s learned, “The beautiful thing about being a human is we don’t have to hit that brick wall to be moved. We can be moved by being inspired to change and to change our path.” That “bottom” is wherever you decide to stop digging and if you decide that bottom is today you can start to make changes. Release the shame and guilt of your disease. It’s important to understand you are still that amazing person but was struggling with an illness bigger than you could have handled alone. Christa says, “You must love yourself as you are today and know that just because you want something else in your life or for your body, you are not broken.” In September 2016 at one year sober, Chad’s brother introduced him to the ketogenic diet. Chad embraced it, immediately felt better and has dropped 65 pounds while inspiring thousands with his openness and vulnerability in the Keto Connection Facebook Group where he met Christa! Continuously focusing on a lifestyle of recovery from food and alcohol addictions, Chad knew the last piece of the puzzle was to give up cigarettes. During a family trip he discovered he was upset and raging over things he didn’t need to be upset about. He took a step back and realized that his subconscious mind was throwing a fit because it wanted a cigarette. Chad thought, “Why would I give my brain a cigarette because it’s throwing a fit? I don’t give my toddler everything he wants.” This is when Chad quit smoking! He explains, “You have to exercise your willpower like you exercise your bicep. It doesn’t get better or bigger unless you put it under pressure.” Now realizing the freedom he’s gained from getting healthy, Chad says he never realized how gross he felt for so many years but is grateful for even the dark years because coming out of it he was able to make little changes that were sustainable. We’re all struggling with something whether it be food, alcohol or drug dependencies but with the Fitlandia community you are safe, welcomed, cherished and honored. Please leave us a review on this podcast with some gratitude and let’s all continue to celebrate new beginnings, vulnerability and sobriety!   Need some support and guidance to take a break from alcohol? Sign up for our 30 Days to Thriving program and get early bird pricing for the January program when you sign up before November 30th.    Subscribe to the show today and leave Chad and I a review on iTunes, letting us know how today's episode has helped you!     

Today we have the pleasure of introducing Ashley James to our Fitlandia podcast! Ashley is a massage therapist, Reiki Master, a Neuro-Linguistic Programming (NLP) master practitioner and trainer, and does Time Line Therapy Hypnosis and Coaching. In addition to all this, Ashley is the bubbly podcast host of Learn True Health, where she interviews holistic health experts and doctors of Naturopathic medicine. As a reformed dieter herself, Ashley says she spent her time beating herself up about her weight until she concluded that, “Diets don’t work because they go against our physiology.” As humans, for much of our history, we were hunter and gathers and now we’re supposed to cut our calories? It doesn’t make sense because our physiology tells us we have to eat and gain weight to live; it’s what we were designed to do. “Diets don’t work because they go against our physiology.” - Ashley After many years of stressing over her weight, Ashely was finally able to let go of the associating negative feelings and beliefs and now is excited to share with the world just how good it feels to eat healthy. She says, “When you’re excited and motivated to fuel your body with whole foods, your health will improve and that weight will eventually fall off.” Life coach turned health coach, Ashley had to let go of the idea, or excuse, that she had to be a size 6 in order to pursue and inspire people as a health coach. She knew how important holistic medicine and nutrition had been in her life and she wanted share that with others. Holistic practices helped Ashley reverse her diabetes, eliminate chronic adrenal fatigue and monthly chronic infections and improve her fertility. After reaping so many of the benefits of Naturopathic Medicine, Ashley started pursuing it more seriously and began her podcast. Not only does Ashley learn and benefit from the information shared by people she interviews, she says,“That it’s amazing to see the positive health shifts in her listener’s lives and it makes her excited for what they’re doing to reverse and/or to manage a variety of chronic diseases.” Bringing life to holistic health, Ashley found herself in a place of intense study of the mind and how it creates our behaviors and reality. For years, Ashley has been dedicated to breaking the stigma that your body size and weight is a direct reflection of health. Instead, Ashley says she’s working to reinforce the blueprint with our brain for what we’re manifesting in our life instead of being solely interested in being skinny. Ashley says, “If we are trapped in our mind, we will stay there no matter whether you’re a size 6 or 16. When we shift our mind and focus to be about health and not about weight and staying positive (no matter what the scale says) is what leads us to make healthy decisions. “ You have to be happy now and then celebrate when we have our results instead of waiting to embrace our lives and bodies when we are that size we think is right. So, how do we reduce or eliminate anxiety? Ashley explains that anxiety is often seen as a negative emotion like guilt, fear, sadness or anger which the feeling can be experienced again by thinking of a past situation that brings up these emotions. For example, being sad about the loss of a pet can make you feel upset even after the fact. However, with anxiety, the feeling cannot be re-experienced because it hasn't already happened. It is not a negative emotion of the past but a completely different kind of emotion. Ashley describes it as, “the check engine light of our spiritual dashboard and our unconscious mind.” Anxiety can act as a survival mechanism and it’s a message from our unconscious mind to warn us of possible dangers. Our brain can’t differentiate what is imaginary and what is real and when we begin to think about a worst-case scenario of a situation, our body responds as if it is truly happening. Ashley's Technique to Completely Eliminate Anxiety Whenever You Feel It Pick something in the future that you have anxiety around On a scale 1-10 notice your anxiety level when thinking about this activity or thing Close your eyes Float up above your time line (past is in one direction and the future is the opposite) Float 15 minutes PAST the successful completion of the event and look down at it Imagine that you’re 15 minutes past the completion of what you were worried about and see where your anxiety is now If anxiety persists, ask yourself if you focused on the successful completion and did you look forward 15 minutes past the successful completion? If you didn’t - do that now If you did - ask yourself what you are anxious about now and if it’s a deeply rooted issue Repeat technique again Ashley says, “We can consciously interrupt the pattern that will rewire the conscious programming of our brains.” This not only relieves anxiety but also allows your brain to do brilliant work when that event occurs because you already gave your mind that positive programming. Like with Mind Zoning®, Christa says, “You don’t have to believe it or understand why for your brain to adopt it and for it to start manifesting in your day to day life.” This time line therapy technique is amazing for rewiring your brain and you don’t need to have anxiety to use it. Ashley says she practices it while “habit stacking” where she adds a new activity to a series of activities she already does religiously every morning in order to make the new habit stick. While making her bullet proof coffee in the morning, Ashley imagines the successful completion of her day. Whether it’s a simple day of grocery shopping, a workout and making dinner, she imagines everything going perfectly. “If you’re continuously focused on the best-case scenario, your unconscious mind, the reticular activating system, will delete and generalize information in your favor so that you start to see the little times in your day that go right when you couldn’t before because you were running on an old belief system that deleted it.”, explains Ashley. “Your life will get better with this technique because you’re actually looking for the evidence to support it!” Make sure to follow Ashley’s podcast, Learn True Health, and give these ladies a 5-star rating and review on iTunes and Stitcher and tell us how you’re using this to change your life! FINAL DAYS for the Pre-Order. Order the eBook, "Strategic Vitality: 11 Small Steps to a Big Transformation" today for only $3.99 and get $800+ in bonuses.     

Christa's bringing you a sneak peak of her new book coming out, "Strategic Vitality: 11 Small Steps to a Big Transformation" as she goes through the 11 steps and reads excerpts from the book due out on 10/17/17. Excerpt Back Cover of the Book Does the idea of getting healthy seem overwhelming? Are you filled with a sense of deprivation or even fear about creating a change in your health habits? You’re not alone. I’ve been there before and I’m going to help you move forward. It is possible to regain your health, get your fitness back on track and make it stick. This book will help you manage those overwhelming sensations to getting back on track with a healthy lifestyle. When our brains consent that something is easy—when we’re given a clear path with instructions—we can make small, attainable goals, and feel successful, which then leads to us craving more progress. "Strategic Vitality is a powerful, concise book guiding you through a personal journey of permanent change. Christa shares her passion and knowledge teaching us how to acknowledge our internal challenges, explore self-awareness, release guilt, create new habits and resolve stress. Using simple techniques, she gives us the tools and resources to realign our lives."  Nikki C.    "No fluff, just what I needed to get my mind clear and back on track. Fitlandia really delivers on the '4 cornerstones of fitness' and I totally get now why this is necessary and how to gain mental strength along the way.” AJ D.  "Finally, a resource that explains why diets have failed and how to create true, lifelong wellness without it being "all-in" approach that isn't sustainable. This book outlines the value of the 4 cornerstones of fitness and the small steps to integrate them into everyday life." Sarina S.  Christa King is the CEO & Founder of Fitlandia. She’s also a recovered dieter. After reaching her highest weight of 192, she hit a wall and was determined to crack her own code for a making a healthier lifestyle change. She became a certified hypnotherapist, life coach, and nutritional therapist. By putting these pieces together, she saw what was truly missing in the diet and fitness industry: a holistic approach that starts with strengthening the mind.   FINAL DAYS! Just a few more days to get your eBook pre-order in for just $3.99 AND get over $800 in bonuses. Strategic Vitality: 11 Small Steps to a Big Transformation   Show us some love and leave a review. Let us know what you got out of today’s interview! Head over to iTunes or Stitcher today.       

We are thrilled to welcome Katherine Feeney to the Fitlandia Podcast this week! Katherine is a certified holistic nutritionist and the mastermind behind The Dieting Redefined Summit. She has a drive to educate and empower others to create a positive relationship with food, revolving around whole foods, intuitive eating, and kicking calorie counting and restricted mindsets to the curb! What does it mean to redefine dieting? Kat has been working on refining dieting by moving away from the traditional diets we’ve all tried, failed and felt frustrated about. She helps her clients understand and connect with their body resulting in a customized “diet” that works to fuel each person properly which ultimately allows them to reach their goals. Just like here at Fitlandia, Kat’s mission is to end the cycle of yo-yo dieting; the feelings of shame and guilt that come with restricted eating plans or calorie counting; and get back to a place of nourishment and empowerment. “It’s really about finding that positivity that can actually be reached in the process,” Kat says. Diets v. a Holistic Approach to Nutrition Many people may be confused when it comes to the “anti-diet” chatter with all the Paleo and Keto programs that are popular today. Holistic programs are designed around adding more whole foods in, followed by the elimination and reintroduction of certain food groups so that you can find what works best for your specific body. Discovering which sensitives, dependencies, cravings and even food allergies you have can be a huge step in getting you closer to how you want to look and feel. Instead of traditional dieting which consists of calorie counting, quick fixes, and that new detox you just have to try, these holistic approaches to nutrition are focused on sustainability instead of restriction. An example is Christa's 30 Days to Thriving, providing guidance and support as you work to eliminate legumes, grains, dairy, gluten, soy, refined sugars, alcohol and even fruit. Her intention is help others release their reliance of sugars, refined carbs and alcohol to create a lifestyle that fits you. This helps people find what what their food triggers are for pain, mood disorders, inflammation and digestive issues. Christa explains, “I’m not a proponent of diets, I’m a proponent of eliminating inflammatory foods and bringing them back one at a time.” This gives us permission to explore and enjoy the journey of finding what dietary plan works for our specific body and the freedom to enjoy a slice of birthday cake when celebrating with friends - or that glass of wine, all while keeping our goals in mind. Tips to Focus on Holistic Nutrition More Than Traditional Dieting Mindsets: Reframing what you’ve been told vs. what is true. Fat for example, has been seen as a diet no-no for years when in fact, healthy fats are what balances hormones, produce abundant energy and focus for our brain, boosts metabolism and more. Mindful eating vs. obsessive thoughts. Kat encourages her clients to ask themselves, “How can I feel my best and be healthy without necessarily having to strive for a particular number on the scale?” Say goodbye to calorie counting. It’s not as simple as calories in and out, but instead what macronutrients and micronutrients we’re fueling our bodies with. The quality of the food is what’s important! Look for the excitement in a health journey that will give you lasting results instead of focusing on “quick weight loss." Discover what works best for you - long term! “Detoxing” or “Cleansing” should focus on a break from toxins to improve health v. quick weight loss. Eliminating processed foods, sugar and alcohol for a period of time will improve sleep, boost energy and create a healthier digestive track while decreasing cravings and dependencies. Remember, one step at a time! Kat encourages us all to unfollow the blogs, Instagram accounts and dieting books that make us feel down or unworthy and starting looking and reading things that make you want to further transitioning your healthy mindset. Let us know what you thought of this amazing anti-diet duo and give a rating or review on iTunes and Stitcher! Also, make sure you check out Kat’s website for blogs, private coaching and the Dieting Redefined Summit! CRAVING MORE? PRE-ORDERS NOW AVAILABLE! Order the eBook today for only $3.99 and get $100+ in bonuses. "Strategic Vitality: 11 Small Steps to a Big Transformation."   Show us some love and leave a review. Let us know what you got out of today’s interview! Head over to iTunes or Stitcher today.  

Background Lainey always loved and wanted to own goats while growing up, but never lived in a place that could house them until she built her No Regrets Farm located in the beautiful Willamette Valley of Oregon. Lainey tried breeding first, but after one round, she realized that wasn’t the road she wanted to follow. She then began adopting and now owns 11 goats, most of them rescues. Following her divorce Lainey discovered she was feeling extremely tired and sick with pain in her hands leading to her elbows. After many different tests, she was diagnosed with Sjogren's Syndrome. According to the Sjogren's Syndrome Foundation, this is "a systemic autoimmune disease that affects the entire body. Along with symptoms of extensive dryness, other serious complications include profound fatigue, chronic pain, major organ involvement, neuropathies and lymphomas." Struggling with extreme fatigue that debilitated her, Lainey wasn't able to do much, but she vowed to sit outside with the goats every single day. The goats made her smile and laugh and gave her relief her from her pain, more so than she felt from any medication. Lainey explains, “It’s impossible to think about yourself and your problems and your issues and your stress when you’re surrounded by that energy.” This is how “Goat Happy Hour” came into existence! Animal assisted therapy (AAT) is used to improve a person’s social, emotional or cognitive functioning and has been proven to reduce anxiety and produce calmness. All types of animals can be used for AAT but goats are especially therapeutic. Even when chewing their cud, Lainey says, “They go into a meditative state and are truly present in the moment.” Humans get an overwhelming calming sense just being around them - happiness, joy and calm. The goats wander around the class and might sit on your mat, lick your face or even jump on your back when you’re in a table top pose. After starting with Goat Happy Hour, Lainey was auctioning off a kid’s birthday party at the farm for charity when Heather Davis, a yoga instructor said, “You should let me have a yoga class here!” Little did anyone know that a couple promo shots and videos later, the yoga class with goats would have over a million views. People loved how the goats romped all over the yogi’s and although the session was extremely fun, it was also very relaxing. Lainey was interviewed by Modern Farm Magazine soon afterwards, and then by The Oregonian Newspaper. She has now gone international with Australia just launching their first goat yoga session this month. “The world needed a happy distraction and it happened at the right time” Lainey says. So, Why Goats? Lainey discovered a special connection with her goats early on and when Goat Happy Hour came along she saw others found it impossible to feel sad around them as well. Lainey says videos and messages have poured in from around the country about how powerful even watching the videos of the goats have been for people suffering from physical and mental pain. The calmness and presence of these adorable, friendly and loving animals transfers over to the viewer. What Science Says Animal Assisted Therapy Can Do! For Mental Health: The simple touch of an animal automatically makes humans feel relaxed Decreases loneliness Improves comfort and increases mental stimulation Boosts mood, social and emotional development For Physical Health: Decreases anxiousness, helps with deeper breathing, lowering blood pressure and improving overall cardiovascular health Reduces physical pain and can result in less medication Increases physical activity and therapy sessions because of the bond with an animal Lainey is dedicated to providing people with the same therapy that helped her bounce back with Sjogren Syndrome. She will be doing Goat Yoga at Hanson Country Inn in Corvallis where she hosts annual events but Lainey will also continue to focus on small therapy groups doing Goat Yoga in a nature place for healing. What are your tips for listeners feeling stuck? Nothing will change unless you make it change. Don’t let your health being taken from you be the final straw for you to start making those changes to give yourself ultimate happiness. Take small steps that make you uncomfortable. Create a life with purpose and never with regrets. If you want to get your goat on, check out Lainey’s website and hurry to sign up for one of her events before they sell out! You can also sign up to receive her newsletter with updates on holiday goat yoga, special events and pictures of these beautiful creatures when you can’t make a yoga session. To stay in touch with Lainey and the goats, follow No Regrets Farm and Your Daily Goat on Facebook for a behind the scenes look at goat life.   Are you ready to restart your own journey to living a life of health and vitality? Sign up today for exclusive pre-launch bonuses, discounts and VIP access for "Strategic Vitality: 11 Small Steps to a Big Transformation."   Show the goats some love and leave a review. Let us know what you got out of today's interview! Head over to iTunes or Stitcher today.   

From Struggle to Success, Learn How to Reset Your Life. Today we are ecstatic to welcome VH1 celebrity, designer, and life coach and superhero mom, Christina Johnson to the Fitlandia Podcast! After seeing the Starting Over TODAY segment on the Today Show, Christa knew she had to share Christina’s health journey and resilience to overcome extreme obstacles with her Fitlandia listeners. Born and raised in Charlotte, North Carolina, Christina characterizes her upbringing as being “turbulent,” being a teen mom born to a teen mom, struggling with being abandoned by her father and growing up with a misconstrued definition of love. After having two girls by the age of 20, Christina moved to Atlanta and worked briefly in the nursing field. She left that job to work for Steve Madden and soon after, met and fell in love with the artist CeeLo Green. During their five-year marriage, they shared their mutual love for artistic expressions, launching Christina in a successful interior design career and consulting company, InnerPiece Designs (IPD). During this time, Christina experienced weight gain and later was diagnosed with Graves disease, an autoimmune disorder that affects the thyroid gland. This is when, she explains, “the reset started” and she began her weight loss journey. Amidst her divorce Christina had a defining moment as she sat in the parking lot of a McDonalds wolfing down more junk food than she ever had eaten before. Breaking down in tears Christina told herself, “I don’t know what you’re hungry for Christina, but it’s not this. Something is going on internally.” While still living with her ex-husband, and trying to save face for their children, Christina knew she was crumbling on the inside and had to make some changes for herself. To push her be consistent and disciplined, Christina called her trainer and soon dropped 40 pounds. Moving into her new home she started yoga and dug into loving herself from the inside. Her message to woman is to make sure you make the time to love yourself, forgive yourself, forgive your past and the mistakes you’ve made. She says, “The weight isn’t just about the fat our body is holding, it could be about past issues we’re holding onto.” During her near life-threatening struggle with Graves disease, Christina relied on the promises of faith and with the power of gratitude and affirmations, her health actually shifted. By tapping into her inner wisdom and forgiving others and herself for past doings she exclaims, “I’ve learned to turn my pain into compassion.” This is what drives Christina and allows her to help others during the process. When asked about the show, “Atlanta's Exes”, Christina was extremely hesitant to participate because as a hands-on mama bear, she didn’t want the opinions or actions of others to manipulate her family dynamic. Instead, she used the show as fuel for inspiring other woman and daughters who may be suffering from domestic violence, struggling with an unhealthy habit or battling a disease. Christina’s experiences and how she worked to overcome her challenges has helped many women conquer their own fears and obstacles. Today, Christina has learned exactly how to listen to her body and fuels it with an 80% plant-based diet but enjoys a well-deserved celebratory meal or glass of wine on occasion or at events. When doing so, Christina makes sure she rises early the following day so she can hydrate and begin to work towards her goals again and doesn’t get in a physiological craving spiral. Her extreme gratitude for her body and its healing abilities motivates Christina to always keep herself well rested, hydrated and property fueled. If you struggle with getting out of bed early and starting your day off productively, make sure to include this rising early Mind Zoning® into your daily routine! Hungry for the Reset? Here are Christina’s tips for the person who still hasn’t experience their “defining moment” but is itching for change: Do the work. Look into your past and face the hardships so you can move forward. “If you still have a pulse, you have a purpose.” If you want something, believe you are enough to achieve it. Forgive yourself and know we’ve all made mistakes. Being vulnerable is necessary for change. Start with small daily changes - affirmations, gratitude journal, reading a great book. Get uncomfortable and step out of patterns of self-loathing or shutting down emotionally. Vulnerability makes you beautiful You Are Enough! Take a look at your life and what changes you can do to make yourself and the world better. “It’s so worth it.” “Let go of your always and become something new” If you’re ready to reset your life, make sure to connect with Christina for personalized life coaching, videos and retreats through her website, or follow her on Instagram @christinajohnson_ and @InnerPiece on Twitter! Are you ready to restart your own journey to living a life of health and vitality? Sign up today for exclusive pre-launch bonuses, discounts and VIP access for "Strategic Vitality: 11 Small Steps to a Big Transformation."   Show Christina some love and leave a review. Let her know what you got out of today's interview! Head over to iTunes or Stitcher today.   

Welcome to our 50th podcast!  In celebration of this exciting milestone, we are giving you Fitlandian’s an insider’s view of the people and trends from the Idea World Fitness Conference that Christa attended in Las Vegas in July. This two-part series includes interviews from the fitness industry experts she encountered at the conference who focus in the cornerstone areas that Fitlandia is founded on; better nutrition, more daily movement, positive mindset and encouraging community. Our first guest is Anna Gemma with ChoreoBarre®Fitness. This company was created in 2014 in the San Francisco Bay Area. It’s formatted from Vaganova’s Method, a training devised from a Russian dancer, fusing together elements of Italian technique and traditional French ballet. ChoreoBarre® Fitness involves the entire body using cardiovascular intervals, core stability exercises, ballet inspired moves and can be done at three different levels so it suitable for everyone to try. Want to give it a go? ChoreoBarre®Fitness classes are in Danville, California at The Studio, as well as in Livermore, California located at LifeStyleRx in the Stanford Health Care – Valleycare Recreational Center. Anna’s tips to staying fit: Consistency - getting to the gym twice a week Nutrition - maintaining a healthy lifestyle by making better eating choices Adequate sleep Build confidence - you can do it! Tips when feeling stuck: Don’t feel discouraged about past choices - it’s a new day with a new start Build confidence and believe in yourself “We all started from somewhere, you can do it!” Also at the conference, Christa found some fellow Oregonians, Derek and Shaelah who work in La Grande, Oregon at the Mountain Valley Fitness and Health. This holistic gym and physical therapy clinic has a variety of services they provide including acupuncture, group fitness classes, personal training which Derek has been involved in since 2013, a nutritionist to help with meal prepping and sports performance training to help everyone reach their health goals. Shaelah, the manager at Mountain Valley Fitness and Health helps people daily face their mental challenges in their health journey by introducing them to other clients so they feel more comfortable in a “transitional program”. When working with his clients during personal training sessions, Derek explains that he focuses on finding what people want specifically from their training and then helps them break down walls and barriers to achieve it. Tips to keep moving forward and making fitness a priority: Setting goals - short and long term goals so you and track progress and reflect on how to adjust Functional goals - find what works for you day to day At Mountain Valley Fitness and Health, they work hard to provide members with the highest quality of individualized fitness experience to maximize functional abilities and improve overall quality of life. Head over to iTunes or Stitcher to leave us a review and tell us what you got out of today's show!   

Kick the meet ups to the CURB!!!! Networking events and groups are cool but they can play out... Refine the groups that work and maybe create a new one. My intension: For you and I to dial down where we get our inspiration and support so that we can continue to grow and shine!!!!!   LIKE    SHARE.  SUBSCRIBE comment and let me know what is working for you I would love to share with everyone else!!!   We Grow Together! Check out Christa King at www.fitlandia.com  Her mind zoning is EVERYTHING!!!! SP www.chasingfifty.com  

Have you heard about the numerous health benefits of fasting and might be considering giving it a try? Well then, you’re in for a treat today as Christa shares with us her very own reasoning and experiences during her first extended fast! Disclaimer: *** DO NOT ATTEMPT A FAST WITHOUT THE SUPERVISION OF YOUR HEALTHCARE PROVIDER. *** Important: this should not be used as a tool for quick weight loss but instead to become quickly keto-adapted or for ultimate vitality. While already practicing intermittent fasting, a daily eating pattern that cycles between a fasting and eating window, Christa typically eats her last meal around 6 or 7pm and fasts until the following day between 11AM – 12PM. After reaping the benefits from this, she decided to try an extended fast of 72 hours. What are the Benefits of Intermittent Fasting? Increased energy and fat burning ability – this is especially true while practicing a ketogenic diet, allowing you to get you into ketosis quicker and convert fat as an energy source instead of from stored sugar. Insulin sensitivity increases for people who are suffering with insulin resistance. Boosts the human growth hormone – facilitates in muscle growth. Cellular repair – helps to boost immune function extending longevity. Along with these benefits, Christa experiences a heightened awareness of eating habits and dependencies, a boost in energy and extremely important for her, a deeper, more rested night’s sleep. Breakdown of Christa’s Extended 72 Hour Fast Day 1 – While continuing her intermittent fasting pattern, Christa says she didn’t notice missing lunch her first day but did feel a true hunger around dinner time. With the help of Mind Zoning®, (a process of listening to a guided meditation or repeating a positive mantra to oneself), she was able to break through periods of increased hunger. She explains sleeping deeper than usual, a common benefit, giving your body a much-needed break from being in a constant digestive state. Day 2 – Getting a break from having to prep meals? “What a nice surprise,” Christa exclaims. Although this may be true, it’s important to maintain hydration and boost electrolytes throughout fasting so packing teas and filtered water for a busy day is crucial. Recipe for Christa’s electrolyte blend: 1 litter filtered water 1/2 teaspoon “real salt” 5-10 Stevia drops 1 teaspoon vanilla extract 2 tablespoons raw unfiltered apple cider vinegar 1 drop of citrus bliss essential oil Dash cayenne pepper Day 3 –  Christa explains feeling like she was on “autopilot.” After successfully completing 69 hours, Christa and her husband listened to their body’s innate wisdom and broke their fast early. This extended fast helped Christa further her intuition of her body’s needs aside from her normal eating habits. She explains it as, “An amazing ability to trust my body and to learn what it needs while allowing myself permission to listen and end the fast early.” With hunger decreasing after time during a fast, the thought patterns and actions you have surrounded by food are heightened. With increased awareness and harnessing the power of your mind, you now can create new patterns without linking food with daily stresses or boredom, reach your fitness goals and end the cycle of yo-yo dieting. If you’re ready to start working towards your goals, no matter what your beginning stage looks like, Christa offers three different stages of programs online to best suite your needs. It’s important not to go from one extreme to another and to be in the right head space to take on any intermittent or extended fast and we’re here to help! Which Program is Best for You? The No Diet Detox consists of exactly what we like, no specific diet that suddenly tells you to eliminate everything you normally eat for 30 days. You simply take pictures of everything you consume to increase awareness. 30 days to Thriving – Ready to end the reliance of sugar, refined carbs or alcohol? With a community of others battling the same fight, you can now work to find the perfect balance for your specific body and end food dependencies. Ketogenic Kick-Off: Adapt to Burn Fat – A guided program which focuses on using fuel from fat instead sugars by eating a high fat, low carb diet. If you’re interested in The Keto Kick-Off make sure to take advantage of this exclusive offer as we partner with Dr. Jerome Craig for our 3rd keto program launching September 6th! While vacations are over and maybe the cravings have crept back in, this is the perfect time to get back on track. To enroll for this 100% online program, click here, and use code: “Podcast20” at checkout! Subscribe to the Fitlandia Podcast today:    

Today we welcome Maigen Thomas, a personal and professional development consultant, to teach us about strategic vitality and how to create holistic fitness in every area of your life! Maigen helps people “be and do better.” With a strategy-based approach, Maigen helps her clients: organize thought patterns get clear on goals use only positive words discover core values create plan of actionable steps to receive results “There’s a difference between being good at what you do and being good at business,” she says. Maigen found herself in a position of transition when she expanded a wedding information business and blog to a business for the wedding vendors to use. This enabled the photographer or the cake baker to focus on their specialty and she handled the business end of things. As a development consultant, Maigen helps her clients turn their professional life around by building the strategy to get to the next step in a career, or to entirely change a career, to do whatever it is they want to do. From idea to execution, Maigen is very hands-on with her clients as they make their transition to a happy holistic life. Build the dream, identify the steps, and be held accountable Christa and Maigen connected several months ago and quickly recognized their similar approach with working with their clients. Christa’s focus is fitness and Maigen’s is business, but their strategies are practically identical. Christa is on the same journey as Maigen with the goal of improving people’s lives not only through health and nutrition but also by focusing on what other areas are in need of a vitality boost. Fitlandia’s core values incorporate: Healthy, nutritious food everyday Positive thoughts Movement Community Maigen encourages her clients to find someone, a peer, a consultant, or what she calls a “tribe” to bounce ideas off of. These people, or group of people, help to hold you accountable during times of transition depending on what your goals look like in specific areas of your life. These “tribes” may vary based on need or purpose, for example, you may have a tribe for work and a different one for fitness. Want change? Here are your first to-do’s Talk with someone – this doesn’t need to be a coach or a counselor, talk to anyone who makes you feel heard and honest. Say “I’m not happy and I’m ready for change”. Take in feedback (but with a filter) - recognize where other people are when they give you advice. Get real with your goals. Give yourself permission to continue down the road of happiness and growth – keep the commitment to yourself! Find the supportive people that help you feel connected, safe and completely heard. Don’t forget to request to be part of the Fitlandia group on Facebook. It is a closed group but is free and everyone is welcome to join our “tribe” of supportive fitness friends! If you’re looking to make a big career move, pursue your health journey or simply aren’t happy with how your life is currently going, Maigen encourages you “get radically clear” about what you’d like your life to look like, what you want to do and how you would like to interact with the world. If you’re here with us in Portland, she will be talking about this at an upcoming free NedSpace event, “Do What You Love with Maigen Thomas” at 12:00pm on August 22, 2017 at 707 SW Washington St, Suite 1100. She’s also working on a workshop “What does it mean to do what you love, while doing what you do,” which encourages and guides people to get in touch with their core values and see the reflection those values have in what you do or want to do. These personal core values dictate our friendships, our decisions, our personal and business relationships and subconsciously make those career life decisions for us. Maigen finds it incredibly enlightening helping people get focused on their core values in order to define their ultimate goals. For her, she describes her core values as being perseverant and determined, with a need to complete service to others. Maigen is happy by helping others reach happiness, protect their legacy and feel truly fulfilled. Christa, on the same wave length, describes her core values as being a resilient guide for others, helping people tap into their subconscious minds to achieve more than their conscious minds ever imagined while continuously working towards her bigger purpose to help people along their fitness journey’s even when getting knocked down. How do I determine my core values? Maigen helps her clients determine the values that drive them and move them forward in life by looking at the setback moments you barely managed to get through, compared to the euphoric seasons where everything seemed to fit in to place. The beliefs or thoughts that carried through each of these times are engrained in you and will continue to move you forward. If you’d like to learn more and gain more vitality in your own life stay tuned for Christa’s newest project, a book called “Strategic Vitality: The 11 Small Steps to Big Transformation” a collaboration of small things we can do, using strategic approach to help us take action and ownership with our health and wellness goals. To be a part of the book launch’s first release, send Christa an  email with “BOOK LAUNCH” in the subject line. Also, make sure to stay in touch with Maigen through her website or shoot her an email for any support or to set up your free 20-minute consultation appointment! Want to be a part of my book launch to provide feedback and get a FREE copy once it's ready? Email Christa at info@fitlandiafitness.com! Never miss an episode. Sign up on iTunes & Stitcher today and leave us your honest review!    

Today we welcome DeShawn Fontleroy of Sports Mastery. Sports Mastery was created to bridge the communication gap of between the student athlete and their parents and coaches. He begins by mentoring athletes first on how to overcome fear and then by making the most of any obstacle or setbacks they may face. All while challenging their sacrifices and social conflicts to help them reach their goals. DeShawn begins with many of his clients by first explaining the process of fear, followed by a list of everything that they find to be a fear in their own life. Common fears are rejection, criticism, ill health, poverty etc., which as DeShawn says, “Are all taught by our friends, family and environment.” He describes the only true fears we’re born with is the fear of heights and of loud noises. These are fears engrained in us, but not often found when looking at what cripples us on a daily basis. The true definition of fear is an unpleasant emotion caused by the belief that someone or something is dangerous and likely to cause pain or threat. DeShawn says, “The opposite of confidence is doubt and fear.” Your desire to improve has to include overcoming that fear factor if you truly want to overcome the emotions that are holding you from acting towards your dreams. Many of us have these fears when it comes to making lifestyle changes or even a taking a break from things like sugar, caffeine, alcohol and refined carbs. It’s easy to wonder if you’re even capable. Well, you are! Christa’s corner stones to fitness: Daily Movement Eating healthy Positive mental thoughts with Mind Zoning® and meditation Community Life comes with challenges and the brain likes to go back into old habits in these times in an act to keep you safe. If your setback is a place that returns you to community it will bring you back to a place of progression. Being a part of a community, with mentors or what DeShawn calls a “corner man,” that always demonstrates acceptance and inclusion, will make you feel welcomed no matter where you are in your journey. This support will fuel you forward. Sports Mastery Champion’s Blueprint Legacy – This isn’t solely on what your goals look like, but how do you want to be remembered for the work you’ve put in? What are you doing every day which will reflect this? Vision – When you have goal, what does it look like when you get there and how is it going to feel? Visualizing this goal will help your brain to follow that specific emotion, making it far more achievable when you get to work. Mindset – What systems and strategies are you going to have in place for success and for setbacks? Success intoxication, as DeShawn describes, is when you fall back into an old mindset or set of habits when achieving a goal quickly. Keep moving forward! The Power of Community Both Fitlandia and Sports Mastery are deeply ingrained in the concept of community as a fundamental component to success, including the need to be deeply intimate with yourself. This intimacy includes all your accomplishments and your weaknesses. It’s important to know how to recover without feeling guilty when setbacks occur and to have that community of people in that time of need. Recovering from setbacks quickly: Have a plan in place so when you do have a setback, you immediately know what you’re going to do to recover Have a couple people who keep you humble no matter how successful you are Have a few “cheerleaders” you can always turn to DeShawn says, “It’s all about planning for success and knowing what you’re going to do when fear creeps in so you can get back to the road moving forward.” Make sure to list out your fears, work towards your goals by accepting the wins and the setbacks and go to iTunes and rate Fitlandia and Sports Mastery both with five stars! And if you haven’t already, click to join the closed (but completely open to everyone) Facebook group to be welcomed into the community! For more of Sports Mastery, check out DeShawn’s Podcast and make sure you download his PDF to learn basic definitions and workbook assignments that will help determine your fears and how you feel and deal when challenged or threatened with them. You no longer have to deal with the bear of fear, “You just have to do the work”! Thank you again to Portland Community College’s Institute for Health Professionals Functional Nutritional Program for sponsoring today’s show! This wonderful program is one year and 100% online making it doable for the busy entrepreneur who wants to integrate more holistic nutrition into their practice or if you’re just starting out. This program can completely boost your healthcare career in nutrition, just like Christa did back in 2015. The course is taught by practitioners who are experts in their fields who teach a science based curriculum; and for a well-rounded perspective, also incorporates traditional wisdom such as Traditional Chinese Medicine and Ayurveda. To learn more or to enroll for the next course starting September 25th, check out PCC’S functional nutrition program. We’re just days away from our next round of 30 Days to Thriving. Sign up TODAY for just $57 (88% off the normal price of $495). We start 8/1/17. Never miss an episode. Sign up on iTunes & Stitcher today and leave us your honest review!      

Welcome back to the Fitlandia Podcast! Today we have the pleasure of meeting with Thubten Comerford for another inspiring story of weight loss and transformation. Thubten Comerford has come a long way from his elementary school days when his mother placed him on the Cambridge Weight Plan and he was constantly being reminded he was bigger than the other kids in his class. Growing up active but not athletic, Thubten always struggled with his weight. Upon entering college, he was in the early stages of substance abuse due to conflicting religious boundaries relating to his decision about coming out about his sexual identity. Thubten describes himself at that time as, “a “hot mess.” With no attention being paid to nutrition, he gained the "freshman 50” during his first year of college. He left school soon after and joined the National Guard and then enlisted in the U.S. Navy. After leaving the military, he went back to his parents’ house for a short time and then returned to school only to find himself living in a fraternity house, which escalated his negative drinking habits. A few years after college Thubten became a practicing Buddhist Monk. While traveling and still struggling with his weight, he found himself reading Dr. Peter J. D’Adamo’s, Eat Right 4 Your Type and was quickly motivated for change. He soon dropped 50 pounds by eating right for his blood type and after starting a prescribed diet, dropped another 50! Today, Thubten is 29 years clean and sober, describing it as a yo-yo rollercoaster journey that so many of us can relate to regarding dieting and self-mastery. He has lost another 40 pounds this year, on what he calls “the potato-based coffee diet” and is working to share his impactful story. Books like, Presto! How I Made Over 100 Pounds Disappear and Other Magical Tales, by Penn Jillette, have inspired Thubten during his transformation journey. He’s learned it’s about finding what works for his body while being aware that things change depending on time and environment. Today he knows how to be mindful of his actions since they are often related to deep-rooted thought patterns and forgiving of himself when working past negative emotions or during a setback. As an avid entrepreneur, Thubten was searching for his next career endeavor when he asked himself, “How do I do food as a business that is an expression of me?” With his vast knowledge of business and marketing, culinary skills and understanding of video and YouTube, he recently started producing a cooking show, Thubten’s Kitchen, a 13-episode, multi-segment program that will launch soon on YouTube and be formatted for network television. His Facebook site is live, and has more information, but here’s what each episode offers: The first segment is a culinary training program where expert chefs come into Thubten’s Kitchen and teach him (as the student) to prepare their signature plant-based dish. The second segment is with a farmer in the field. During the third segment, Thubten meets with an artisan making a plant-based cured or fermented ingredient. The closing segment concludes with Thubten making a wonderful plant-based dish using all the ingredients from the episode. The business allows you to pick and choose the cured or fermented ingredients, including Thubten’s own line of products. There’s also a monthly pop-up episode, available on Feastly Portland where Thubten shares his very own recipes and plant-based meal tips. Stay tuned for the Thubten’s Kitchen website for his great information on weight loss, healthy eating and everything nutritionally plant and nutrition based. Closing Tips: Start somewhere and do something – measure something small that you can feel positive about Eat the rainbow and increase your plant based meal options Stay connected with Thubten and his favorite canine companion through Instagram for videos, food as they continue to work on launching his show and website! Feeling overwhelmed on how to break free from a sugar addiction, join our 7-day No Diet Detox challenge for FREE. It starts with awareness. Sign up today! Huge shout out and thank you to today’s sponsor, Portland Community College and their holistic nutrition program. This 100% online program is 1 year and provides students with science-based principles while integrating in Traditional Chinese Medicine and Ayurveda for a well-rounded perspective on nutrition to start your healthcare career in nutrition or to supplement into your current holistic program. Christa did this course back in 2015 which launched her into creating what Fitlandia is today! To learn more or enroll for the next course starting September 25th, check out PCC'S functional nutrition program.    

This week Christa is joined by Daniel Thomas, CEO of Evolution Eat, to help you release the guilt of a sugar addiction. Daniel is also partner and cofounder of Rich 20 Something, an education platform for millennials and entrepreneurs. Daniel teaches a counter-intuitive strategy to weight loss, dieting and lifestyle transformation that’s all about mindset, habits and skill development. Where self-development meets diet and wellness, Daniel helps individuals all over the world connect with their truest selves to begin a life of control over their bodies, minds and spirits; releasing all guilt from the past. Daniel didn’t always associate with such positive principles or self-discovery. He describes growing up as a difficult time of being overweight, allergic and inflamed, feeling as if he had no control over his overall health.  With a loving mother who saturated him with love and food, he was quickly tied into an unhealthy relationship with food. Being an only child, Daniel often felt bored and lonely and found a reward loop with food that made him feel loved and entertained but lead to a reliance on food for fulfillment and to displace boredom. This pattern continued for years after attending the best private high school in New York City, Georgetown University for undergrad, and almost stepping into Law School, as Daniel felt immense pressures to perform. He continued to gravitate towards things like caffeine, sugar and illegal uppers as a dynamic to feel better instead of looking for a solution from the inside. When discovering the Paleo Diet, (before it was a hip thing), Daniel found it was the first time he had sunk into an “embodiment of control” over his emotions, cravings and old habits. He says that Evolution Eat was created almost by accident when the community surrounding him were so curious about his new discovery that as Daniel taught himself he built his practice by coaching others simultaneously. Daniel says, “The second you can be honest about who you are, we can actually connect and help each other.” He dives deep with his clients, as he states on his Website’s About Me, “The process of mastering a skill, diet, mindset, or lifestyle requires relentless effort, deep focus, and enthusiastic concentration. You must go deep to get something out of it.” This is married with one of his core values of transparency as that it sets the stage to promote change. Being aware and externalizing your fears, guilt, shame or setbacks allows you to objectively look at it and release it from defining you any longer. Many of us live in fictional worlds and are never able to make a change or impact because we’re constantly maneuvering around what others think. As we’ve discussed in other podcasts, everyone is so different and learning what your triggers are and the emotions that follow them, will continue to vary. Daniel’s tips on how to bounce back from cravings: Be aware and understand your dependencies - it’s incredibly important to be aware of the foods you consume as they may bring you down through addiction or bring you up through health. Approach new ways of lifestyle with a new perspective - instead of focusing on the things you must eliminate, embrace the mindset of eating more of the good stuff! When your blood sugar dips, you need to fulfil up with protein and healthy fats, and LOTS of it. Treat the journey as a long process and a skill that you can develop. When you make a mistake don’t carry it with guilt but invest in that mistake, it takes time! Get out of your fixed mindset - no one is going to be perfect all the time and that’s okay. Become curious about what’s happening in your environment when you’re craving sugar. Educate! Immerse yourself in self-development of your awareness, mindset, external demands and habits. Plan by prioritizing yourself - be proactive while planning food out and stick to it. Implement a keystone habit - this is something that is good for yourself that you commit to every morning that brings you closer to connecting with the world from the inside out. Meditation - trust that you’re all you’ll ever need to make yourself completely well! “Living healthily is a skill you can train, it’s not a race to some desired outcome.” Daniel states. There’s a solution to every single problem and we can change our lives at any second through Mind Zoning® and meditation, connecting with community, healthy eating and daily movement. Daniel does this every day by running down to the beach by his house at 4:45am, meditating for 20 minutes and then jumping in the freezing water. This daily practice sets him up for success, whatever his day may look like. His healthy routine is on his own terms which ensures he’s following his intentions and goals. To connect with Daniel, make sure you check out EvolutionEat for mini courses, newsletters and blogs, or connect individually by emailing him at daniel@evolutioneat.com. And, don’t forget to head over to the Fitlandia Podcast  on iTunes and subscribe, rate and review us! Make sure to put in your keystone habit about how you’re starting your day off right. We can’t wait to read them! Feeling overwhelmed on how to break free from a sugar addiction, join our 7-day No Diet Detox challenge for FREE. It starts with awareness. Sign up today! Huge shout out and thank you to today’s sponsor, Portland Community College and their holistic nutrition program. This 100% online program is 1 year and provides students with science-based principles while integrating in Traditional Chinese Medicine and Ayurveda for a well-rounded perspective on nutrition to start your healthcare career in nutrition or to supplement into your current holistic program. Christa did this course back in 2015 which launched her into creating what Fitlandia is today! To learn more or enroll for the next course starting September 25th, check out PCC'S functional nutrition program.      

Christa intros JP Sears to the show and jumps right into some nutritional controversy with the American Heart Association’s assertion that coconut oil isn’t healthy. Christa wanted to get JP’s take on the situation since the topic was all over social media. 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 to 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 addiciton for the next 30-day program with Fitlandia.      

Christa welcomes back Dr. Michelle Neil-Sherwood, DO and Dr. Mark Sherwood, ND, or as they like to be called, “Drs. M and M without the sugar” to talk about the science of nutrigenetics. Dr. Michele and Dr. Mark own and operate a wellness-based practice in Tulsa, Oklahoma called Functional Medical Institute. Their practice bridges the medical model with the functional model to teach people how to be completely and totally well. Drs. M & M use all kinds of unique and interesting tools to accomplish their mission and have many patient success stories where existing medical conditions have been reversed or eliminated. Christa repeats Dr. Michele’s opening statement and says, “So it’s not outside of our realm that we can actually be completely and totally well?  I love that.” A Little Background on the Subject The functional medicine approach gets to the root cause by looking at: Hormones Neuro transmitters Nutrition Lifestyle Looking at genetics: We are 99.9% genetically identical The .1% difference is what makes us unique That difference makes all the difference in the world – not everything works the same for everybody Traditional diets Workout programs Supplement types and quantities We’re born with our genes, but the experiential knowledge those genes have with the interaction of environment is called Epigenetics (the environment’s effect of the genes). For example, two identical twins can grow up and turn out a little different from each other because of the environment’s effect. Nutrigenetics – the genes effect on the environment How do our genes detoxify things? How do our genes influence what we need to be taking? How do our genes handle lipids; metabolize the fats we consume? How do our genes handle workouts we do? How do our genes handle inflammation? Simply stated, what we eat could actually influence our DNA and the expression of our DNA. Genetic Testing Drs. M & M utilize genetic testing to get the ideal breakdown of macro nutrients for each individual based on their genetic makeup. They formulate a unique nutrition and exercise plan based on those results to optimize body composition for each person. Benefits of testing include: Cutting edge technology Replaces trial and error Unravels the mystery for each person so they get specific, individual plans Optimization of health Saves time by getting to the answers faster Dr. Mark gives an example of how two people can have different reactions when consuming caffeine late in the day. One person may not be affected by a late afternoon cup of coffee, while the other person may be awake all night. Why? The person who is not affected at night by the coffee has a faster metabolism, so the caffeine is processed quicker. For the person whose metabolism is impaired, the caffeine is not processed as fast. To change metabolism: Reduce detoxification on back end (inside) = nutrigenetic effect Reduce toxins on the front end (outside) = nutrigenomic effect How does the genetic test work?  Get specific information here A sample ‘buckle swab’ of cheek cells is taken The sample is sent to lab and tested for 80 different genes specific for health, metabolic and exercise Results come back within 21-25 days Analyzed by Drs. M & M An individual plan is designed based on patient’s genetic and lifestyle information A sustainable life plan is created for the patient to use for the rest of their life Implementation may be either fast pace or a slow transition but results are definite Exercise Considerations Most people think that more exercise is necessary to lose weight but it can create inflammation and can be the wrong type and amount for our unique genetic makeup. Example:  A female patient, in her 40’s, chronic boot-camp person, 15-20 pounds overweight in excess fat, can’t get the fat off, frustrated, going to two boot camp classes daily several times a week, exhausted, and stressed out of her mind! The patient’s genetic testing revealed that she is of an endurance-based structure. Drs. M & M outlined a new exercise plan including: Only two boot camp sessions per week Walking, yoga, relaxation to “chill out” Once she incorporated these changes in her fitness routine, she immediately began to see results by allowing her body to adapt to the way it is supposed to be. Christa shares her similar story of being an athlete all of her life, being 50 pounds overweight while working out six days a week (but eating and drinking “trash”). She functioned in survival mode with no coping mechanisms to handle stress and no boundaries to shut down work, or do any type of self-care. Christa confesses that she is now more aware to her addictive tendencies towards donuts and wine, but it would have been great to have this type of testing information back then – it would have saved time because it was a long journey for her to figure things out. Taste Bud Genes (Phenylthiourea-Phenylthiocarbamide “PTC”) The spectrum of taste is determined by our genetics. There is an inherited genetic component that influences how we taste PTC, a single gene that codes for a taste receptor on the tongue. This gene is known as the PTC gene or TAS2R38. People can be classified as “tasters,” “non-tasters,” or somewhere in between. Tasters Wide taste spectrum Appreciates a broad range of tastes; bitter to sweet May have a dysfunctional dopamine receptor which indicates that sweet equals happy; therefore, food becomes happiness Non-Tasters Narrow taste spectrum Limited taste receptors Prefer or can eat more bland foods Doesn’t typically link food to happiness Food Addiction Must use caution when opening door to any type of “comfort” or “happy” food because it will cause the door to come flying open, which can activate the addition and lead to binge eating. Once the addiction cycle opens that door, it can swing open for a long time. Limit the shaming cycle by using Mind Zoning® or other types of mindfulness practices may help shorten the time that we are in the addiction. Once we know this information, we are empowered. We don’t have to ask for permission or forgiveness if we slip up; it is up to us to use the information and tools we have to be successful in all areas of our wellness journey. Access to Genetic Testing It’s not necessary to live in or to visit Tulsa, OK to get this genetic DNA test from Drs. M & M. You can access the information on their website and order your own sample test kit and mail it back for analysis. You’ll receive a 48-page comprehensive report within 3-4 weeks. Then, Drs. M & M spend 45-60 minutes (via Skype) reviewing it with you. They discuss your areas of vulnerability and set forth an action plan to fix those areas nutrigenomically. The plan is emailed to you as a written implementation synopsis. Cost Less than $500 for the entire package $349 + shipping for kit, testing and analysis, written report $100 for Skype consultation “We want people to have this so they can unlock the keys and the mysteries to these problems; how do I lose weight and keep it off, maintain muscle tissue and fight against heart disease and diabetes,” explains Dr. Mark. We provide the tools necessary to answer their own healthcare problems so they can manage their healthcare. Investing in yourself and your health saves money. Drs. M & M point out that their goal is to “take away the ignorance button.” Their patients are fully equipped to make educated adult decisions about their health, exercise and nutrition. They own their own healthcare. Final Tips Food is vitally important to health Food has changed and our health has declined over time because of it Low-fat foods lead to the obesity epidemic Using food to prevent disease Dr. Michele quotes Aristotle, “Let food be thy medicine, and thy medicine be thy food”. Which Food Plan Works Best? Eliminate the “standard American diet” foods such as: Sugars Grains Breads Corn Artificial sweeteners GMOs Soy MSG High-fructose corn syrup Bring your diet back to what we were designed and intended to eat: Fresh and raw fruits and vegetables Nutrient-dense foods with low sugars Nuts and seeds Healthy proteins Drs. M & M encourage their patients to follow an anti-inflammatory food protocol with no limits (just guardrails) so their taste buds never get out of control and dopamine receptors are not stimulated. People who stay on the path don’t tend to overeat. Supplementation Rule of 5 – if you’re taking over 5 supplements, there needs to be a good reason Too many supplements can overstimulate your body and can weaken or limit your defenses Antioxidants can be oxidative if used in excess Cost savings by streamline and identifying targeted supplementation needs Please check out Drs. M & M’s Anti-Inflammatory Diet from their previous last Fitlandia podcast. If you're looking for a holistic nutrition program to help break addictive cycles, sign up for the next 30-day program with Fitlandia.       Today's sponsor is the Portland Community College Institute for Health Professionals. Learn more about their 100% online program at climb.pcc.edu/nutrition.

We have a special treat this week as Christa King, Fitlandia’s Founder and CEO leads us through a Mind Zoning® session about envisioning a healthy summer. If you’re new to Fitlandia, Mind Zoning® is similar to a guided meditation where your brain is invited to relax, slow down and get focused, but differs from meditation because it incorporates the idea of creating a new thought pattern. Meditation is about clearing thoughts and creating peace and space in your mind whereas Mind Zoning® takes it a step further to create new neural pathways designed to support your healthy goals. Summertime Traps Summertime can be a trap for a lot of people. It’s the time when healthy patterns of eating and exercise take a back seat to vacations; BBQ’s, parties and fun. Many people begin the New Year with great energy and hope for a healthy lifestyle. They start losing weight and begin developing healthy habits, but when summer approaches, there’s a mentality of, “Yay, I’m on vacation, I can eat and drink anything I want.” The mindset is to eat and drink while on vacation and then get back on track once back home. The tricky part for those of us with sugar addiction or a reliance on alcohol, is that we may not get back on track and instead this behavior can drive us back to old patterns once our brain realizes how good the sugar or alcohol tastes and feels. Staying on  Healthy Track Be moderate Be thoughtful Be mindful of what you eat and drink Plan activities during vacation or trips with friends, or BBQ’s or gatherings Build awareness Make good conscious choices that help support a healthy lifestyle Let’s Begin (**Caution** Do not drive or operate machinery while Mind Zoning) Find a quiet place where you will not be interrupted Position yourself in a comfortable seated position Taking a few deep breaths, allowing your mind and body to relax Starting at top of your head Closing your eyes Bring your attention to the very top of your head, imagine there is now this beautiful slow-moving cascading waterfall It comes over the top of your head so slowly and goes down the back of your hair, over your head and neck As it slowly passes by, notice how it is relaxing you and washing away any stress Now across your shoulders – leaving behind a completely relaxed body Cascading down your arms and torso Noticing how you’ve become heavier in your chair or wherever you are You’re able to sink further into relaxation As that slow-moving cascading waterfall passes over your hips, your thighs and your knees Passing over  your calves, your ankles, all the way to your toes Noticing this beautiful, slow ever-streaming flow of water So comforting, so relaxing, taking you into the most peaceful space right now This beautiful wide-open place in your mind where you can release any stress, any chaos of the day Letting this beautiful slow-moving water remove it, wash it away leaving a completely relaxed body behind Now we invite the deepest part of your mind to start to think about your trips, adventures and plans, vacations far away, or nearby picnics and BBQ’s, or a family reunion or a birthday – whatever you have outlined for the summer. You’ve been on this journey of health and wellness Creating the very best version of you Embracing a life of vitality, and becoming more conscious of a daily practice of: eating healthy foods moving connecting socially filling your mind with positive thoughts and goals As you think of your plans for the summer, call upon that Super Hero in your mind (that part of your brain that can do anything), trusting that if you can think it, you can become it. Call on your Super Hero now, and when you think of your plans for the summer begin to wonder how would that Super Hero comes into play to help you have the healthiest summer you’ve every had. Maybe your Super Hero would have you: go to bed earlier than ever have on vacation so you can get up early and get some exercise in before you start your adventures pop out of bed to get outside in your location for a brisk walk or run do a 7-minute hit workout Your Super Hero helps you come up with ways to help you incorporate movement in everything you do, like: taking a hike in one of the cities you’re visiting doing a walking tour planning a day of shopping where you’re walking the entire time And now your Super Hero comes in to help you eat healthy for the entire summer by: bringing a healthy dish to a potluck choosing high-quality proteins to eat at a friend’s BBQ finding it easy to forgo those common things like chips, or grains or any kind of processed foods and sugar Your Super Hero makes it easy for you to make the healthiest possible choices in everything you do this summer. Its also a good reminder that if you do choose to have alcohol or processed food or sugar; that you release any guilt or shame with that, knowing that it will not serve you. Instead just realizing that there could be setbacks, there could be consequences, there could be delays, but there is no guilt. As you engage that Super Hero in you, notice how easy it is to have the healthiest summer you can imagine. You’re able to overcome any obstacle at all. If you’re traveling somewhere that is hot, or live somewhere hot, just notice how easy it is to get up early when it’s still cool out and take advantage of that brisk, fresh morning air. When we do that movement first thing in the morning, we set ourselves up for a successful day. And now I’m going to invite the subconscious mind to connect with your inner Super Hero and call upon them anytime if you need a boost, reinforcement or a nudge of motivation. Your Super Hero is there for you. You might notice how easy it is to call upon them to strengthen you in those moments when you’re challenged. You can call upon that energy and engage in that energy and keep moving forward to have the healthiest summer yet. When you’re ready, open your eyes, coming back to this present time and space, feeling refreshed and energized. Fitlandia is genuinely on a mission to end dieting and turn that failure rate of 67% into a success rate of 70% or greater by not only being able to create a healthy lifestyle but to maintaining it by engaging the power of the mind. Head over to iTunes, subscribe to the podcast and give us on honest feedback on today’s Mind Zoning®. Let us know what you”ll do differently this summer and we’ll feature your intentions on a future podcast.      

Dr. Jerome Craig is back to talk about the falsehood of “everything in moderation.” This idea of moderation is tossed around so much in the diet industry and they both agree that it’s setting us up for failure. The Truth About Moderation If you don’t want to change, then everything in moderation works great! It maintains the status quo. If you want to make health and wellness changes in your life, then moderation is not going to work. If you’re using moderation as an excuse for not changing, it’s working – there will be no change. Dr. Craig provides an example of a patient who is a type 2 diabetic, on multiple medications, life not going well and who wants to change but cannot give up his daily chocolate-coated almonds. Dr. Craig appealed to the patient that he needed to get away from the almonds, that they were a sugar addiction and he needed to give them up. “The only way to break an addiction to something is to give it up” Dr. Craig explains. It’s not going to serve you to have only a little of whatever substance you’re addicted to, whether it be alcohol, sugar, refined carbs or potato chips. The substance fires up the pleasure areas in the brain, and releases serotonin and dopamine, so our mood changes, we feel good – and we want more. We consume more, then we crash and feel crappy. We can’t simply have three potato chips or one drink and hope that the addiction stays at bay. That’s why “everything in moderation” truly does not work. Fitlandia’s No Fools’ Detox Those NFD focuses on eliminating 5-6 foods for 30 days to  to identify which foods are trigger foods for you, as well as get a clean break from them. At the end of the program, participants are guided to reincorporate one food at a time and track their body’s response so they get a clear sense of which foods work for them and which do not. During the program members are often faced with their friends and family telling them that elimination diets are just a fad and they’ll be fine as long as they use “moderation.” It just doesn’t work like that. Just as you can’t tell an alcoholic to drink in moderation, you can’t say this to a sugar addict either. She supports them in dealing with these external challenges while they make their break. Stop Saying the “F” Word: “I’m Fine.” If you want change you have to take some sort of radical steps to at least get started. The radical changes don’t have to be forever, but moderation is never going to serve you in the beginning. Once you achieve your weight and health goals, you may find that you still have certain foods or substances that are problematic for you. Defining what works for you and your body Understanding what’s happening when we’re back on a ‘slippery slope’ Life circumstances? Trying to self-soothe? Not enough exercise? Not enough breath work? Everything in moderation can lead us back to an old pattern Christa shares her personal struggle with donuts and wine. These are things that she limits to rare instances, but has learned to pay attention to cravings and to take appropriate action, not the substance, if and when they do occur, ask herself, “What’s going on, what am I doing, or not doing?” Occasional, Rare, and Never: What Foods Should Go Into Which Bucket? The ideal scenario is that we can have sugar, refined carbs and alcohol “occasionally,” but through your journey you may find that’s just not possible. Start by thinking what each category means and where you might start to identify opportunities to make changes. Occasional If you’re not addicted to a food or substance and it is not a problem for you, then a few times per month is fine. (4 x/month) Rare A problem food or substance should only be consumed on rare instances. Using food as a reward or a celebration needs be limited to special occasions, but certainly not on a frequent basis. (1 x/month) Never Abstain completely from addictive foods or substances. If you’re triggered by a food to the point where you know it isn’t serving your goals, but you can’t control consumption of it and it takes you back to a daily pattern, it’s likely time to release it for a longer period of time (3+ months) or forever. Final Tip Become mindful of what foods or substances trigger something in you and takes you away from your goals so that you can be fit for life, and not dieting. The only true possession we have in life is our body so you’ve got to take care of it so it takes care of you. Use the buttons below to subscribe, rate and review our show. In your comments, let us know what is your “occasional” or “rare,” or “never” foods. If you have additional questions, post them in your review and we’ll answer them on a future show!    

Today, Christa welcomes her new fitness buddy, Mehul Parekh. While searching the Oregon Entrepreneur’s Network for connection opportunities with other fitness centers, Mehul came across Fitlandia, and thought, “How can you go wrong with a name like that?!” He connected with Christa and they decided to collaborate on a podcast to talk about how to incorporate your brain into your strength training workout. Mehul is the owner of Bridgetown Brain and Body in Portland, Oregon. He gave Christa a private training session where they focused on the brain and muscle connection during the workout. She calls the session, “mind blowing” and encourages us to work to reframe how we think of strength training – especially for those of us just getting started. Mehul’s Philosophies injury-prevention how to connect the brain to the body a technique to prevent future injury “What we’re learning more and more now in physical therapy, chiropractic circles and occupational therapy circles is that rehabbing injuries cannot just be a bottom-up approach,” says Mehul. “There needs be brain involvement in how to activate muscles to make a lasting effect.” Traditional physical therapies techniques might include: Movement of injured or limited muscles/limbs Holding something heavy (building strength) Stretching (increasing mobility) Botox injections (loosening muscles) These therapies can be good, but changes in the physical body won’t be permanent until we connect the brain to the body. In strength training, you can strengthen the muscle all you want, but there is neurological component that needs to be incorporated. It’s necessary to include the brain to create a new neural pathway so we don’t slip back into old patterns. It is a whole-body experience when we connect the brain and the body in strength training. What’s Different About a Brain and Body Workout? (vs. a conventional personal trainer) Not exhausted afterwards (refreshed instead!) No shouting, no drill sergeant, no platitudes Not a no-holds barred generic one-hour session Not the adage of “no pain, no gain” The main concern with strength training in most gyms is that people are just given workouts – there is no consideration of long term progression and no planning about how the workout may affect your day. What we do in the gym is supposed to be a carry-over effect for the rest of the day, it’s not supposed to be the end of it. There is no point to a workout if you can’t move afterwards. It’s important to understand and be respectful of your body when working out, even when training hard. If you’re trying to break a personal record with a certain lift or squat, then it may be necessary to limit other moves on a specific day or when our bodies are giving indications that today might not be the best day. Christa incorporates Ayurvedic principles with her workouts, and is a Pitta dosha means that she enjoys a good, hard workout. And even though this is her tendency and it feels good, she stays mindful and respectful of her body’s condition. The Mark of a Good Trainer Has a fitness plan (no ad-libbing) Is flexible (mindful of energy and mobility levels) Crafts a workout for the individual Focused on injury prevention Mehul’s e-book, Shattered!, is available for download at his website, and talks about how strength training stalls out, plateaus occur and how to break through them. Basic Tips for Engaging Your Brain While Strength Training Short workout (bursts of exercise, 20-25 minutes daily) Sessions with weights should be 46 minutes or less Accomplishing a goal delivers a dopamine rush Brings a sense of accomplishment Helps overcome addiction cravings Elevates moods, lessens depression Visualize your workout Engaging in visualization of workout (even without doing it) gives a muscle-building benefit Mind-zoning technique (getting brain engaged as a blueprint) Range of motion Are you moving? Or are you moving a weight? Greater neurological effect when you’re moving yourself through space (a push up, a squat) Changing workouts on a regular basis – incorporating a new move Central nervous system burns more sugar when its learning something new Helps with body recomposition and weight loss The honeymoon period of weight lifting and resistance training is the first six to eight week – this is when strength is rapidly building. There is a neurological reaction caused by a more efficient recruitment of the fibers and the sensory and motor planning systems in the brain are working harder. This levels off after this time period and then it’s time to incorporate more moves which involve a full-range of joint and muscle movements. FINAL TIPS Strength is a skill. Thinking about it from a skill-building perspective will change how you workout. Skills take time to learn. Practice consistent, short bursts of application to build the skill in your brain and in your body. Let go of soreness as a benchmark for a good workout. Get over the “it has to hurt” mentality. Soreness is a horrible indicator of a good workout. Create the lifestyle to meet your goals instead of focusing on the goal and not the lifestyle. Strength training is most beneficial when done 3-4 times a week. Eat healthy food every day – for LIFE! Mehul is coming onboard as one of Fitlandia’s expert practitioners. Look for him in future podcasts as he’ll surely be posting all types of great videos and workout advice. Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday! Share your comments in a review and we’ll feature you in an upcoming podcast.    

Christa couldn’t have said it better… “Our brain is most open to change and new suggestions when we are in a relaxed and focused state.” Whether a Student-Athlete, Parent, or Coach, we can create greater change when we work within the unconscious mind. By focusing on this we can create new positive neuropathways in our brains. This is called Mind Zoning.    Christa King is an expert guide to the holistic process of change. With techniques like Mind Zoning, she helps those on a mission to create lasting life changes on her podcast Fitlandia. Listen and learn how you can teach your Student-Athlete to tap into their ideal self using their unconscious mind. Christa has even graciously shared a verbal Mind Zoning exercise that you can talk your Student-Athlete through. Download it now by visiting http://sportsmastery.com/38   For more information on Christa King visit: https://www.fitlandiafitness.com/

Jeneen Haven – Another Inspiring Story of Transformation Real people making real like changes and delivering strategies and tips. Jeneen found Fitlandia on Facebook as she was looking a support group that aligned with her beliefs of eating whole food, not a diet club, or anything fad-like. She joined the Fitlandia FB group and connected with Christa. Jeneen now works as a holistic health coach and shares her journey of weight loss and what she has discovered along the way about herself and her relationship with food.  Jeneen’s Transformation Journey Over 10 years ago, Jeneen and her family moved from the San Francisco Bay area to Boise, ID to start a business. She encountered winter for the first time, the challenges of entrepreneurship and a life that felt out of control. She realized that the one thing she had control over was herself. She weighed 230 pounds, felt embarrassed and ashamed; like she didn’t belong or wasn’t good enough to be with the other moms at her children’s school or at church. It was at that moment she decided that she was done being fat. Jeneen took an honest look at herself and acknowledged that she was obese. She bought a YMCA membership, made a green smoothie daily, dropped the older kids at school each day and went directly to the gym. She checked her younger ones into daycare and hit the treadmill daily. Jeneen didn’t like the treadmill, but she did like “Law and Order” – and would watch the hour-long show before exiting the machine to get her children from daycare. They would then eat a healthy lunch, vegetable snacks in the afternoon, and a plant-based, protein evening meal with the entire family. She repeated this routine for ten months and dropped 80 pounds. There was no magic – just positive, healthy changes. Jeneen’s Beliefs Around Food Food is love We celebrate with food It’s a way to connect with her children Being a good mother by baking homemade goods Sweet rolls Sugar cookies Granola with honey, oats wheat flour and dried berries Calorie-dense foods Grain-based diet Jeneen’s health transformation came when she let go of grains and began emphasizing veggies instead. Christa reminds us to, “Make every plate 50-75% vegetables, whether you are eating paleo, vegan or Whole 30.” And the importance of limiting fruits – it’s not the adage of “eat your fruits and vegetables,” its now, eat your vegetables and occasionally some fruit. The fructose in fruits can easily be stored as fat unless we are moving enough to actually burn the sugar. Your Family Should be Your “Why” and Not Your “Why Not” For years, Jeneen used her family and being a mom as an excuse not to take care of herself. “How can I put my kids in daycare?” “How can I not bake for my kids?” “How can I not decorate cookies on Valentine’s Day?” “How can I be so selfish?” Using Weight as a Protective Shield Jeneen’s feelings of not being as good, as pretty, or as organized as the other moms were the beliefs that kept her obese. The weight created a buffer to take herself out of the comparison with other women/moms who she felt she didn’t stack up against. Jeneen’s mother is obese and growing up she felt a connection with her at a core level. She had fear that her mother wouldn’t love her if she lost weight and changed “tribes.” Lasting Changes Once Jeneen started to experience the increased confidence and freedom of releasing the weight, she could reap all the benefits of a healthy lifestyle; a few of them include: Shopping for clothes in regular stores Eating healthy and exercising to get off medications Endorphins kicking in Exercise increased from walking to weight lifting = feeling strong! Christa gives a shout-out to resistance training, which supports the brain on so many levels. The benefit we women get with developing our strength and our muscles is so amazing. Not Feeling Deprived During Jeneen’s weight loss journey, she allowed herself a weekly treat of boneless buffalo wings. After eating healthy all week, she and a girlfriend would meet and share a basket of wings. This helped her to stay on track while enjoying the social connection with her good friend. She also had a weekly date night with her husband and she would choose a salad and protein. These activities were a testimony that she could still enjoy foods she loved, but in the right proportion. There are general guidelines that create the highest level of success for most people, but then it’s about creating a lifestyle and an eating plan that works for life. It’s important to understand what works for you and what your triggers are Emotions Drive Specific Cravings Angry = crave spicy Stressed = crave salty Sad = crave sweets Happy = crave sweets This discovery helped Jeneen realize that not only did she crave these types of foods at specific instances, but that she is now more mindful of using any type of food to numb emotions. Become curious to when, what, why we are eating. What’s going on? What are the feelings? Jeneen’s Take-away Tips Make your children your “why” and not your “why not” Change patterns learned from family of origin and model good behavior Set boundaries – don’t sacrifice peace, joy and confidence Do it for yourself – I’m worth it, I care how I look and how I feel Make fitness and health non-negotiable Investing in “me” does not take away from “them” You can learn more about Jeneen and her work at: http://healmomfirst.blogspot.com/ We’d love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We’ll feature them in an upcoming show.    

Today we welcome back Kelli von Heydekampf, Certified Professional Hypnotherapist and one of Fitlandia’s very own expert practitioners. Kelli is here to teach us how to harness the power of our mind to help with our fitness endeavors. Many of us have a negative cognition when it comes to thinking or talking about the emotions that are linked to our fitness or health goals. Of course, binge eating from emotional stress or snacking out of boredom is certainly not beneficial, but seeing how these behaviors all tie together helps us mentally and physically. Stay tuned to the end when Kelli walks us through a mind zoning session. Examples in Everyday Life Fostering a new puppy, Kelli has been observing the interactions between her 50-pound puppy and her 8-pound cat. Upon meeting each other for the first time, their physicality didn’t seem to matter but their attitudes and mindset set the tone and it was clear the cat was in charge. Kelli said she’s also noticed how her foster puppy is learning many “good dog behaviors” from their older dog. The puppy is learning what the rules are and what it takes to be a dog in this new household. By following the older dog, the pup is quickly learning his manners but in return, the older dog is getting reintroduced to the fun of playfulness. This monitoring and mentoring activity seems to be done naturally by animals and it serves them well. As humans, we can benefit from these similar types of relationships. We might not be familiar with this new fitness lifestyle but with the support of community, we can see what is possible and take joy in it. Kelli’s Book Recommendations Molecules of Emotion by Candace Pert, PhD. Candace, who has passed on, was a trained scientist and studied quantum physics. In her work, she discovered just how connected our minds and bodies are. Her book relates to the newly discovered field of epigenetics. People who study epigenetics know that our DNA and genetics play a large part of who are and how our bodies may react to certain things but do not agree that we are pre-diagnosed to anything specific, simply based on our genetic makeup. The science of epigenetics agrees that every cell has this DNA and genetic information stored in it but the bigger and more important picture is how the receptors of each cell react. These receptors act as receivers of information - they’re constantly scanning our cells and our environment for information to tell it what to turn on and what to turn off. Your genetics might say you are predisposed for certain diseases but taking control of your emotions, environment, what you put in your body and what you tell your brain changes how those cells react. Goddesses Never Age: The Secret Prescription for Radiance, Vitality and Well-Being by Christiane Northup, M.D. Kelli says this book encourages: Ways of accepting the emotions we have as simply being emotions; that they are our part of our core foundation and our body’s way of keeping us safe Appropriate ways of expressing emotions instead of suppressing them Movement to a place of joy, pleasure and feeling light Discovering joyful ways to move our bodies - If you are stuck in a physical routine and you don’t feel joyful, change it and find something new that you do enjoy! Kelli says, “Both of these books speak to how important emotions are and how we have complete control over them at any given time.” Kelli’s Healthy Body, Healthy Mind Tips It’s important to be aware of your emotions, but not to follow or to become them. It’s often easy for people to fall into an illusion of thinking they have depression because they’ve simply been diagnosed with it. Kelli states, “A diagnosis is nothing more than a probability and too often we live in the world of probability instead of possibility.” We have the possibility to move forward and to make new choices, despite our emotions; we have control and the power to change them. No matter what choices you make you shouldn’t shame yourself. “At the end of the day, it’s so simple,” Kelli reminds us, “It’s not always easy but just ask yourself, is this allowing me to feel light?” If yes, then find ways to repeat this optimistic mindset and transfer it into other areas of your life but if not, ask yourself what you can do to move yourself in that positive direction. Whatever emotion or negative thought you’re feeling, try to catch yourself and turn it around. You can choose to react differently regardless if the feeling of desire is there or not. And by overcoming the negative emotion and behavior, you will achieve success that you can build upon for next time. Mind Zoning® to Feel Light Connect to your space within Maybe a heart space Your solar plexus Wherever your space is Wherever it harbors the space of who you are Take in fresh relaxing breaths Let them flow out Smooth rhythm of your breath Recognize the rise and fall of your stomach As your breath moves in and out Let your awareness expand further than your breath Feeling of whole breathing As your entire being were taking that breath in Exhaling Every cell collect and inhale Collectively exhale Not confining our breath to our airway system Expand to the whole body Allow yourself to be breathed You’re no longer being the source of that breath Source coming from a place you might not understand Source that is unlimited Unlimited in breath Unlimited in light Unlimited in love Message from that source That you are meant to enjoy your life Meant to move beyond struggle Meant to experience love and laughter Meant to experience health and success, prosperity and abundance That’s what we are created for Doesn’t mean we won’t have challenges Or negative emotions There is a truth about us Truth that we are meant to get out of life as much as we possibly can Always becoming more expanded than we already are This thought of getting control of our emotions and being able to create what we want is such a powerful experience We talked about endorphins They’re funny looking creatures These are all over your body There is a supercenter Beta endorphins At the base of your neck You have the capacity to create and send out these endorphins Like super endorphins Letting you feel really really good Tap into what it means to you to feel really really good There is a relationship already built into your mind of what that means Foundation is the same As in what feels really good Feeling light Light hearted Acompasses feeling hopeful, joyful, feeling love, feeling competent Let yourself recreate that experience As you create Know your mind doesn’t differentiate between imagine and real As you create that experience know those beta endorphins are being sent out When they’re released something amazing happens Healing is activated We’re able to have a different outlook on life Allowing ourselves to move from negative emotions to feeling good You can move into this state at any time When you make the choice to do so Remember the last time you laughed totally inappropriately You’re tapping into that laugher which originally caught you off guard So joyfully, so freely you laughed It resonates through your whole body and sends a vibration As you remember this time Access those feelings that you’re recreating This is an inside – outside practice This feels good And when you give yourself permission Where you simply feel light And when you feel complete Open your eyes And feel wonderful Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday! Share your comments in a review and we'll feature you in an upcoming podcast.    

This week Christa welcomes Dr. Jerome Craig back to introduce us to the serious subject of food journaling. Even though food journaling is something most of us are resistant to do, they discuss the importance of it and offer some easy fun ways to track our foods. Journaling is necessary to build a starting point and a foundation of what foods work or don’t work for each individual person. Why Food Journal? Helps us be more mindful Are we under or over eating Not calorie counting, but awareness about excessive consumption Awareness of how specific foods cause discomfort and what to bring back after elimination Builds discipline, new habits, improved processing and better sleeping patterns Dr. Craig says, “If you’re not aware of what you’re eating and you’re having health problems, food journaling is a good place to start.” Tips for Easy Journaling Don’t complicate it – release the perfection. Be curious – “How does this affect my body?” Christa describes food journaling as a journey of self-discovery, figuring out what best works for your body instead of a set of rules. Apps are helpful! Christa’s recommends MyNetDiary Pro which links with your Fitbit and tracks nutrients, macros, vitamins and helps you build and save your own recipes. Keep your app or your food notebook around you so it’s always accessible. Don’t focus on the calories. Jerome says, “Your body doesn’t really care about the calories it cares about the inflammation its bringing to the cells.” It’s more important to be getting your micronutrients than to be counting calories or macros. “One thing we all do every single day, and probably devote a lot of time thinking about every single day, is eating. So why not make it easier so you can come up with ideas of what really works for you.”, says Dr. Craig. Food journaling helps us come up with meals that work for us to have better health, which includes improved digestion and more restful sleep. Whatever health benefits you’re trying to reach or if you’re starting a new food plan, make sure you track your mood, sleep, digestion and energy. When you are making a change and have a goal in mind - food journal! Fitlandia Upcoming Events May 17th Fitlandia is being sponsored for a “lunch and learn” with Garden Bar Portland. Join us to learn the basics and benefits of a keto diet. Garden Bar is providing free keto-friendly salads to all attendees. Location:               NedSpace is located at 707 SW Washington Street, Portland 97201 (11floor) Time:                      12pm-1pm May 31 Dr. Craig and Christa are starting a new 7-week Keto 101 online program: Pumping up your Fitness with Fat. This new program includes one-on-one sessions, educational webinars, access to private forums and the Fitlandia Facebook group, and a one-year membership to Fitlandia. Head over to the Keto 101 Program for more information. As a thank you for tuning into today's podcast, we're offering 20% off to our listeners. Just enter PODCAST20 at checkout.

The most common problems are: People don’t eat enough of the good stuff People have a diet, deprivation mentality and a low-carb, low-fat mindset April states, “We have the answers to our best life; our healthier most wonderful life – if you want to run, jump, laugh, learn, swim, dance and play you need carbs. To lose weight and optimize energy – we need to eat more!” The dieting industry is a $64 billion industry that has taught us to care too much about what we look like instead of how our bodies function. By focusing more on how we feel, we can let that be our motivation including the benefit of weight loss. Christa reminds us that cooking your own food can a beautiful meditative process, a great opportunity to slow down, gain balance and is an act of self love. April offers tips for healthy easy meals to cook at home, that you can put in the freezer for the week. Check out her website for recipes that are simple and healthy, Food Journaling Everyone’s individual needs vary but most nutritionists agree that everyone should do food journaling. Here's why: Quicker time to discover what foods work or don’t work for your body Paleo, vegan, raw foods aren’t for everyone – different digestive needs Removing all sugars to break from that additive cycle Keeping a food journals helps us see how our bodies react to certain foods, which is the science of Nutrigenetics; how actual nutrients influence our genes at the molecular level. April helps to design a balanced, maintenance diet for people who are past the elimination phase of these foods by overcoming their addictive components. This creates a healthier lifestyle which is sustainable; and fuels our bodies sufficiently for exercise. April works with people who want to: Fuel with whole foods Optimize blood sugar Get their fat off Have a little fun Don’t like diets Proper Fueling for Exercise Fueling for Exercise “recreational exerciser” (more than walkers, but not marathoners) Have their macros optimized – balanced carbs, fats, proteins Fill in the gaps with healthy fats and healthy carbs What is a healthy carb? Whole foods - you won’t be able to read grams because “anything that is a healthy carb doesn’t have a “label” Starchy vegetables – nutrient dense types such as sweet potatoes, peas, legumes, parsnips, turnips Whole grains - brown rice and low glycemic index options such as basmati rice and quinoa Look for foods that give you carbohydrate energy that is slow and sustaining. The goal is to optimize blood sugars and stay away from anything refined. Refined is when heat is added and it breaks down the substance. For example, steel cut oats are cut in four ways but not modified, whereas “instant” or “quick” means it has been processed down to a level that will impact your blood sugar. “Stay close to the farm or the field, and as far away from as you can from the factory”, April suggest Standing Up for Carbs Let’s not lump all types of carbs together, healthy carbs are nutritious foods. Whole fruits are carbs, the fruit sugar/ fructose provides carbohydrate energy. There are bio-active chemicals that haven’t been named yet which exist in whole fruit and vegetables that have amazing functional properties. Christa offers a favorite quote from her colleague, Dr. Jerome Craig, “Those occasional treats that we have, there is no guilt, only consequences.” She says those consequences may lead to food cravings or increased weight, but we shouldn’t feel bad about it  When and What to Eat for Pre and Post Workout Morning Workout No need to eat before exercising if properly fueled from the day before If you are starving when you wake up, eat something small and wait a short while before exercising Mid-day You want to be properly fueled throughout the day for optimal performance If more than three hours have passed since your last meal, have a snack including a small amount of protein and a slow digestive carb like a piece of fruit Watch your fats before a workout or run because of digestive distress Evening If you’re going to work out within 2 hours of your evening meal, there should be no need to refuel before exercising Within 30 minutes after cardio you need both carbohydrate and protein, usually around 200 calories total with optimal 100 calories from protein and 100 from carbs. It’s necessary to restore the glycogen lost during the workout. The challenge might be to grab a healthy choice like: a handful of fruit and nuts greek yogurt a whole grain rice cake with peanut butter Try to resist reaching for the ice cream in the freezer or chips in the pantry as these will decrease your results and lessen the effectiveness of your workouts. April’s Pro Tips Properly fuel your body every 3-4 hours Sufficient proteins are important, but the body can only process 30-40g of protein at one time. This is why it is important to have a balanced amount of macro nutrients in almost every meal If you want to work out at your peak performance level you need to have healthy carbs in order to do so We'd love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We'll feature them in an upcoming show.    

Christa gives us a massive treat with this week’s podcast by welcoming Jessica Ortner to the show! Jessica Ortner is a Stress Reduction and Weight Loss Coach, New York Times’ best-seller and producer of the documentary, “The Tapping Solution.” To celebrate Jessica’s contribution to our Fitlandia community, Christa is offering a 20% discount for the next round of the No Fools Detox. Go to the Fitlandia Store website, put the No Fools Detox in your cart, and enter the code “Jessica20” at checkout to receive your discount. The next round launches on May 15th with only 12 spots available so make sure to not miss out on this deal as you learn the techniques to help you succeed on your health and fitness journey. 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? Its 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 its 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 collar bone (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. Collar bone- 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. We’d love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We’ll feature them in an upcoming show.    

Today we are excited to have Christa’s colleague and certified hypnotherapist, Anya Drapkin here to teach us how to tap into our childhood through Mind Zoning® to understand why we make certain food-related choices in adulthood. Stay tuned to the end, when Anya leads us through a ten-minute Mind Zoning® session! As with any Mind Zoning® session make sure you’re taking a break from distractions, outside of your car, and have a space to “zone out” and let your mind unwind. Childhood Patterns That Shape Our Adulthood Behaviors During Anya’s educational training, she discovered how crucial the first seven years of life is for us when it comes to how we behave later in life. This time period serves as a template for how we relate to our environment, nature, our homes and even our food choices. This imprint period has been shown to directly shape our patterns, but is also the root which determines how our habits are formed. These engrained behaviors are unlikely to change unless we tap into them. Our culture places a big importance on food and although we don’t want to shame the treats used in celebrations, such as birthday cake, we do need to be mindful of how these celebratory foods make us feel. From an early age, we are taught to associate food with comfort and happy times, and this relationship typically continues into adulthood. We “self-soothe” with food. Anya points out that a child’s first interaction with their mother is being brought to the breast to be fed. The child feels loved, reassured, and the sweetness of the milk fills the brain with pleasure and there is a bond that forms over this encounter. This intimate moment is a core time that shows that love flows from mother to baby. This first nourishment soothes the brain for years and emotionally attaches the child to the food and the human it comes from. As we grow, we don’t always get the same emotional support from humans that we can find from food. We may find ourselves using food, sugar or alcohols as a way to soothe and comfort ourselves – so this becomes a critical point where we need to analyze these patterns and behaviors we’ve brought into our adult lives. Carbs, Sugar, and Alcohol These substances in particular are to blame since they “fire up” the reward center in our brains. If you’ve ever tried to give up all or one of these things for a period of time, you’ve surely realized the emotional and physiological connection associated with these substances. It makes better sense when we look back to the caveman stages of humanity (primarily what the paleo diet is based from) our brain is wired to keep us safe. When we eat sugar, it fires up our brain’s reward center and suddenly we feel happy and safe. In today’s times, it’s important for us to realize that our brain is simply trying to fix itself. We consume these foods because we are hardwired to do so. This realization may help to release the guilt we associate with consuming these substances that we know are not good for us. Although the brain is trying to recover that feeling of safety and comfort, it is actually creating havoc in our bodies. It’s important for us to create new patterns as a brain safety mechanism. Getting off the reliance of sugar, carbs and alcohol gives our bodies the freedom to create new neural pathways. Tapping Into Childhood Anya states that most people struggle with changing lifelong behaviors towards food and alcohol simply because of the ritual they’ve created around it. Patterns are built through repetition. We associate a lot of our eating habits with situations with emotional components and that we want to cherish and repeat. Many of these patterns ‘make us feel good’ and many times we use these habits to help us feel good in a pinch. We not only need to learn how to break the ritual but also the brain connection we have with it. Anya encourages, “We have to create a different, healthier way to get our means." Techniques How to Identify and Shift These Patterns Anya focuses on: Diving into the emotional state – We simply cannot address the inner soothing we need by giving ourselves quick sensations. Food doesn’t work on the cognitive level. Empowering to use imagination – In our society we are trained to use our more logical left side of the brain. This is the product-driven, performance-based part that controls behaviors that make us successful. To evolve as humans, it’s important we pay more attention to the right side of the brain. This is the emotional, holistic part of us that makes up the meaning of life. “Nothing has meaning other than the meaning you give to it.” Anya asks her clients to envision and use imagery to tune in at this time, the conscious mind will go to what is most relevant. She says, “The power is about what the client’s subconscious needs to complete and it will soothe what the deeper being wants to receive." Anya goes on to tell us, “The mind zoning space will bring you what’s missing and what the solution will be for you, outside of food. Sometimes it’s community or support and to engage in the people who want to support and love you.” Now it’s your turn (guided hypnotherapy) Find a safe space that you can relax and take a couple deep breaths Know that you have all the talents and skills to get relaxed Tune out visual stimulus and wiggle into a comfortable position Feel the solid support beneath you Begin to get in touch with your breath Paying attention to your breath and the words Notice any tight spots you’re holding tension Feel the deep breaths in the bottom of your lungs Feel the power of your muscles as you consciously inhale On the exhale surrender into gravity Trust the solid support beneath you Keep deepening your breath Tune into yourself You’re the most interesting entity in this moment Tune attention inward so you can fully benefit from your focus Accept your focus Let that be a possibility Have unconditional acceptance and focus You deserve it You can take up space Begin to move attention Open your inner eye to a place where you can imagine things You’re at the top of the staircase moving down You see a big beautiful tree So big it has a doorway Walk around the tree Walk up to the door Behind the door is your childhood A place where you were safe and felt good Put your hands in the doorway and step through Step into a place where you were much younger and smaller Go into that place How do you feel? Notice the quality of the air Notice who’s there Where you are That you’re okay That you’re still in your imagination Notice that this childhood mind is still in you Notice what does this child want Do you want to play? Explore? A hug? Look at your childhood self and ask a question “What do you want the most right now?” “What are feeling right now?” “What do you need?” Anya asks us to think about, what would you tell your childhood self that would comfort them and give them an opportunity to grow and soothe their inner worries during that moment? These answers are the very things that we carry with us into adulthood. For more information about Anya and her practices check out her website My Oasis for Healing. If you enjoyed this Mind Zoning® session make sure you listen to Mountain Escape, on the Fitlandia website. You can sign up for a FREE, 2-week trial and unlock access to the entire collection and all the other member benefits for 2-weeks.   Want More? Click below and subscribe to the Fitlandia Podcast today and have a healthy commute everyday!    

Background Dr. Michele Sherwood began working in functional medicine after she began noticing that she addressed her patients more by their specific medications or diseases, instead of by their names. She had earned a naturopath degree before medical school and was now realizing she was simply prescribing maintenance medicines to her patients; a type of “band aid”. She discovered a dramatic improvement in her patients and in her practice when she began to look at the root cause and their life as a whole; including nutrition, activity level, hormonal balances, stress, and sleep patterns which can feed into sickness and disease. Mark and Michele, besides being married, also have a wellness-based medical practice. They work with genetics, excessive fat reduction, medication reduction and improvement of muscle tissue and texture. Simply put, they’re working to eliminate self-imposed choice driven sickness and diseases from the planet. By helping to get the focus off obsessing over weight and transitioning to eating whole foods and being healthier overall, Mark and Michele are hoping to work themselves out of jobs. Get healthy on purpose and lose weight on accident Mark states, “Anytime we talk about a program where weight loss is included, it’s important to remember, you cannot lose muscle tissue.” Muscle tissue is the way we move our bodies, without it, we’re dying. When we focus on maintaining muscle, we lose fat and overall body composition and our longevity improves. When focusing on overall body composition it’s a good ratio for 10%-20% body fat for men and 18%-28% for woman. When this is normalized, physical health and emotional health improves. In their practice, they use an analysis called Bioimpedance for examining body composition. This is different than BMI (Body Mass Index) that measures below, in the middle or above a certain range for body composition but doesn’t actually measure the actual body mass. Conversely, Bioimpedance evaluates lean body mass; how much is withheld, fat inflammatory mass, intracellular and outer cellular water and basal metabolic rate. This is a more accurate measure of cellular health. This is used as a base line evaluation of a body’s composition and how many calories are necessary to be properly fueled. Mark and Michele use this to study and develop individual plans for their patients. They’re also working on point specific genetics dealing with metabolic health and sports components. Stay tuned for a future podcast where we’ll dive into this information on what chronic inflammation can do this to our bodies and techniques like these that can be used to target solutions. Now, how does our food inflame us right into disease? Inflammation, when acute, is how we heal. When it becomes chronic is when it becomes problematic and is the first signs of sickness or disease. Roughly 80% of the inflammation in our bodies is coming in through our mouths. When we eat foods that inflame our system, they’re disguised as macronutrients when in reality, they’re simply just macro calories. If we have an efficient, healthy body when we eat foods with good macro nutrient quality, we can get the micro nutrients out of these foods. If not, our bodies start to get inflamed and break them down one organ at a time which can result in hormone imbalances, weight gain, back pain, digestion issues, brain fog, etc. Known inflammatory foods   A good pneumonic for these foods is, S.A.D. which stands for the Standard American Diet. This includes: Fried Foods Sugars, Artificial Sweeteners, Soda Processed Foods and Preservatives – including processed sandwich meats MSG – fillers found in dressings, cookies, spices etc. Excessive Caffeine - 200-300 milligrams more than daily amount Excessive Alcohol – 1-2 drinks a week Corn, Soy, Yeast, Grains and Bread Anything found in a box or package Any foods with added ingredients to change the foods nature or preserve it  Anti-inflammatory foods to enjoy Anything that grows in the land, aside from certain food allergies, is going to be much easier for the body to identity and digest. Including more of these types of foods will start to improve your health and mood in as little time as a week! Raw fruits – lower glycemic so you watch sugar levels, but also include nutrients and vitamins Vegetables - no limits to greens. Vegetables help alkalize the system and help with digestion, they also provide lots of minerals and fiber. Hormone free, grass-fed meat Pasture raised eggs Fish – fresh cod and farm-raised fish like trout Pro Tip: 75% of your plate = vegetables and then make healthy fat choices for the remaining 25%. What to expect when transitioning to an anti- inflammatory diet Increase in energy which helps release brain fog Better digestion which boosts weight loss Look out for perceived fatigue because of blood sugar dropping – don’t quit - have a piece of fruit, and let your mind and body start to adjust. Don’t focus on depravity but welcome the new journey of releasing toxins and overcoming the brain, gut connectivity we have to certain foods. It’s helpful to stay connected and you’ll be three times more successful with support and accountability partners. Here at Fitlandia we have an amazing group of people who will help you every step of the way. Mark states, “Don’t dabble in your health, it’s not a part time job but a full-time life.” Ready to try out an anti-inflammatory diet and reclaim your health with both mental and nutritional support? Our next No Fools' Detox starts on 5/15/17. Only 15 spots available! A FREE, 1-yr membership to Fitlandia is included ($228 value). Our listeners get 20% off. See below for details. REGISTER TODAY!  (THANKS FOR LISTENING! Save 20% and enter EPISODE30 at checkout)   Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday!    

This week we bring back regular guest, Dr. Jerome Craig, to teach us all about living a gluten free lifestyle. As you may know, Dr. Craig is the voice, vision and wisdom behind many of our Fitlandia webinars. Today we’re talking about being gluten free and asking if it is just another diet fad or truly beneficial for our health. If you’ve listened to previous Fitlandia podcasts you know we’re passionate about bringing credible, science-backed information to our listeners - no more fads, no more diets, no more quick fixes. So, this gluten free thing is a hot topic right now, and was initially thought to be healthy. But now there’s a backlash about the research, or lack thereof about the health benefits of eating gluten free. So, we posed this question to Dr. Craig, “Do you believe being gluten free is a diet fad?” He tells us that it’s become a very popular way of eating. The statistics show that 20 million Americans are eating gluten free and a third of those people are trying to avoid gluten. It’s very much front and center in today’s culture. So, is it a fad? Yes, no and maybe. It is a necessity for everyone? Yes, no and maybe. Dr. Craig states, it’s important to look at the science. It’s hard to say, one way or another, exactly what being gluten free or not will do for your body but a diet concentrated mostly on any grain isn’t going to be the most nutritious. The best thing about grains is how much fiber they provide. Fiber is good for us, helping to maintain blood glucose levels but also creates digestive distress for many people and that’s when the gluten argument gets a little foggy. So, what is gluten? Typically, we know of gluten as the protein found in wheat, barley and rye. Gluten is made up of two molecules that are added together; a larger, polymeric glutenin and a smaller protein, gliadin. When combined, they create a lot of stickiness. As wheat is ground and kneaded into dough, it becomes very elastic which is popular in bread making. The air molecules within the dough are trapped, making the bread strong and fluffy. This is where the science and the argument come in - the gluten free market place is a huge industry now. Dr. Craig tells us, “The gluten free market has more than doubled in sales between 2011 and 2016 and today is a $15 billion market.” Although thriving, these products are not necessarily better for you, just because they are gluten free. Most of these baked goods are corn or rice based and don’t provide us more nutrition. Gluten Free Society posts a variety of glutens. Their argument is with 400 glutens occurring in nature; only 40 of those exist in the human food supply. Most seeds are made with components that are meant to be protected and not digested. These seeds are grown so animals eat and spread them to reassure regrowth of the plants. For optimal health and digestion, it is recommended to not only watch wheat glutens, but all grains because every grain has gluten in it. That’s right; gluten is not just in wheat, rye and barley but also rice, corn and millet which are used in gluten free foods. These all have a group of plant storage proteins, called prolamins, which for most of us are not easily digestible. If we look back at traditional ways of making breads, they used to ferment it. These grains required time to absorb water and the fermentation process gave the bread the gluten-like texture we know and love. They Don't Make 'Em Like they Used To Today, however, commercial bakeries use a gluten concentrate in creating doughs. This modern way of milling flour strips the nutrients, leaving the starch and then the concentrate is added to make the bread fluffy again. This is why eating “gluten” causes intestinal distress for so many people because our immune systems and guts are reacting to it. Additives such as coloring, sweeteners, shortening and bleaching agents are added to commercial bread products and are not usually labeled because they’re not technically food ingredients. No wonder our bodies are inflamed! One of our big issues with gluten today is with studies of Celiac; a serious genetic autoimmune disorder. Celiac provokes problems with the immune system if gluten is consumed. Most celiacs have to follow a strict gluten free diet. Even non-celiac people may have sensitivity to wheat/ gluten because many ingredients in wheat can be problematic. The best way to feel better is to avoid eating these types of foods for a period of time, and there are certain probiotics that may help people digest gluten. Dr. Craig points out, “If you eliminate all grains from your diet, you’re going to change your body’s microbiology. This colony changes when you change what you eat, and when a certain food is eliminated and then brought back into the diet later – there is likely to be difficulties with digestion.” Studies do show people who suffer with gut inflammation, leaky gut or IBS greatly benefit from a grain free diet. Eliminating grains not only helps us cut out wheat glutens but we naturally incorporate more fruits and vegetables into our diet instead of processed foods. This gives us greater health benefits by increasing our nutrients and helping to manage blood sugar levels. It’s not about replacing the gluten with other non-gluten baked goods but transitioning into more of a “paleo style” way of eating by removing all flours and adding in more root vegetables and nutrient dense foods. We need to listen to our bodies. When we slow down and pay attention to how our body feels, we can use that as a guide for dietary choices. The easiest way to see what might be causing you inflammation is to take a break from it, see how great your body feels, and introduce it back slowly later if you choose. Tips on Reintroducing Foods Back Into Your Diet Grains for example: • Look up fermentable ways to make your own bread so you know exactly what you’re adding in to it • Start with consuming small amounts and see if you feel any gastrointestinal distress • Probiotics which help with digestion – some in the bacillus or lactobacillus family or any lactate fermenting will help break down these foods. With so many people suffering from gut inflammation and borderline immune dysfunction, its no wonder that being gluten free has become so popular and is seen as a trending fad. People who experience food disorders or GI distress tend to benefit from a low FODMAP diet. A low FODMAP diet, or FODMAP elimination diet, refers to a temporary eating pattern that has a very low amount of food compounds called FODMAPs. The acronym, as described by co-creator Sue Shepard, stands for: • Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel • Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain • Disaccharides – “di” means two. This is a double sugar molecule • Monosaccharides – “mono” means single. This is a single sugar molecule • And Polyols – these are sugar alcohols (however, they don’t lead to intoxication!) This way of eating is primarily beneficial for people with GI problems because any fructans, the fructose molecule found in wheat are removed as well as plant fibers which lead to bacterial overgrowth in the gut. Leaky gut can also be caused by a gluten dense diet resulting in a buildup of antibodies to the hormone, Zonulin. This hormone, which acts like a border control in the gut, opens up gap junctions allowing large particles to pass through. However, gluten stimulates the release of Zonulin which can promote leaky gut. How do glutens affect autoimmune disease? Protein molecules that define a grain may be mistaken by our immune system to look like the digestive tract called molecular mimicry. Hyperpermeability, or the increase of permeability (leaky gut), is at the heart of immune dysfunction. Protein leaks out of the digestive tract directly into the blood stream which creates a negative response in our bodies. This can be caused by food particles or toxins that make it across the bacteria that lines the gut. Our bodies become hyper-vigilant and when the immune system dials in with an unrecognizable substance in the system, our bodies can start attacking its own cells. To help with this, we want to broaden the spectrum of probiotic foods in our diet, since we tend to miss out on nutrients if we eliminate food groups for long periods of time. For people who are trying to reintroduce foods back to their diets, Dr. Craig suggests starting with fermented foods which are easier to digest. A small amount of toxins help to keep our immune system alert and makes it easier to adjust after detoxification. As you start reintroducing foods look for: • Family history (especially celiac) to try and avoid gluten and grains • Gut inflammation (heart burn, IBS) correlations with food allergies • Intestinal permeability (many food sensitives) you will start to react to more foods • Skin issues (eczema, psoriasis, discoloring, bruising) • Digestion (gas, bloating, diarrhea, constipation, heartburn) • Brain function (brain fog, hard time concentrating, fatigue after meals which are all associated with immune function and a difficulty regulating blood sugar and insulin levels. • Anxiety / Depression – inflammatory process which grains tend to feed into this response For more on how grains affect our neurological health, check out Grain Brain by David Perlmutter. If you’ve experienced any of the symptoms we’ve talked about or are curious about eating grain or gluten free, it’s worthwhile to try it for your body. Our food controls every function of our bodies; our mood, energy and our digestion. When you look out for your gut, your gut will look out for you! Here are some helpful tips: • Focus on understanding how your body feels – food journaling is beneficial • Use framework of how you’re doing with eliminating or reintroducing foods (Christa uses a scale 1-5) • Look at avoiding pesticides and glyphosates in commercial foods which damage the gut microbiome • Be confident in your journey in finding what best works for your body Do you love Dr. Craig as much as we do? You can join his online Nutritional Ketosis program that launches April 23rd. A FREE, 1-yr memberhsip to Fitlandia is included ($228 value). Our listeners get 20% off. See below for details. REGISTER TODAY!  (save 20% and enter LOVEKETO at checkout - good through 4/14) Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday!    

Episode 27 – Emotional Freedom Technique (EFT Tapping) Releasing Yourself From a Stressed State of Mind Today we welcome Emotional Freedom Technique (EFT) Therapist Jen Richards, founder of Matrix Rejeneration, who is here to tell us about Emotional Freedom Technique, also known as EFT Tapping. EFT Tapping, or “tapping” is an effective self-help technique which combines cognitive and exposure therapy with acupressure in the form of fingertip tapping on 12 specific meridian points. At the end of the podcast, Jen outlines the steps for us to follow to practice tapping so we can benefit from this quick and simple technique. Jen’s Story From her earliest days, Jen suffered with her body image, and by age 17, she had developed anorexia which eventually transformed to bulimia. For next 15-20 years, she lived in limbo not knowing how to eat or nurture her body in a healthy way. She battled depression and her thoughts often felt chaotic when it came to eating. Jen eventually tried tapping and saw immediate results. She says, “I understood why I had developed patterns with eating and the unhealthy relationship I had with food.” This practice can release us from past emotional traumas, stress, or pain and replace those emotions with a state of well-being, giving us back a life of love and healing. With the success Jen had experienced herself, she knew she could help others by becoming an EFT practitioner and coach, especially to women suffering with body issues. “Once we heal ourselves, we then can inform and inspire others,” she exclaims. Jen has witnessed many triumphs using this technique, and her mission is to empower women so they can step up and step forward into the person they’ve always wanted to be. How and Why EFT Tapping Works What happens with stress? Our bodies are designed to survive and evolve, we are naturally programed to look out for dangers that would interfere with that process. When we encounter things we’re afraid of, or a certain stress, our body goes into a fight or flight mode. We simply can’t digest food properly in this stressful state because our energy is being used for the body to be in survival mode. Our autonomic nervous system unconsciously reacts and regulates bodily functions such as heart rate, digestion, respiratory rate and other reactionary responses. The amygdala part of our brain, which recalls memory, decision-making and emotional reaction warns us of danger. This causes our body to release an overload of hormones like insulin and cortisol, which are not only fat-storing hormones, but also play factors in weakening our gut bacteria, causing food intolerances and digestion issues. Our thyroid stops functioning properly and even the mitochondria in our cells are diminished, limiting the effectiveness of the metabolic systems we need to burn and digest foods correctly. These negative thoughts we have about food, ourselves or our actions, set off these hormonal responses and with 37.2 trillion cells in our body, we send those cells into action. “When we get afraid, it neurologically transforms us.” How Did Modern-day Tapping Start? In the 1980’s, clinical psychologist, Dr. Roger Callahan, was working with a woman with an incredible fear of water. This woman’s fear was so great that she was unable to even bathe her children. Without finding success in any current remedies, he read about a similar technique used in ancient Chinese medicine. Pressure was applied (by touch or with needles) to the meridian points that flow through the body. These channels are like energy highways through our systems, commonly referred to as “Chi”. He discovered when we have a sick feeling in our stomach there’s a meridian point that corresponds with the stomach just under the eye. Dr. Callahan started to have his patient tap on her eye and as she focused on the feeling, eventually the feeling started to leave her stomach and she overcame her phobia. To this day, she is still not afraid. This is when Thought Field Therapy, or TFT, was born. Dr. Callahan worked along Gary Craig who developed EFT, expanding the practice of tapping. The fundamental difference with TFT being, silently thinking about the problem whereas with EFT, the statement is verbalized. The Meridian Points – Where to Tap  Karate chop - side of hand Eyes - between the eyebrows Side of the eye Below the eye Below the nose Chin between your lip and chin Below your collarbone(s) Under the arm (lady’s bra strap) Crown – top of head Work from top to bottom and don’t worry about getting it right, even if it’s not perfect, you’re doing some healing in an energetic way! The Mantra Statement Besides the physical tapping motion, we incorporate the cognitive piece by developing a mantra statement. This type of exposure therapy gets us talking about our emotions and keeps our energy flowing so we can begin to release them. Start with how you are feeling, “Even though…” When acknowledge a craving, for example, start with how strongly you’re feeling it, where you feel it in your body and associate the feeling with a shape and a color. “Even though I have this craving for _____, this _8/10 craving for _____, and it’s all in my ______, this big _____ _____, I deeply and completely love and accept myself.” For example, Christa has a lot of stresses in her life, a busy job, home life, finances, etc. She feels the stress in her stomach, and she visualizes it as a big red blob. She ranks the level of her craving as 8/10. When she feels this type of stress, she tends to crave a glass of wine. Christa’s mantra statement would be something like: “Even though I have this craving for wine, 8/10 level craving for wine and it’s all in my stomach, this big red blob, I deeply and completely love and accept myself.” Let’s Put it All Together  Use your mantra as the set up statement, and begin with the side of the hand – the karate chop. (Repeat 2-3 times) “Even though I have this craving for wine, 8/10 level craving for wine and it’s all in my stomach, this big red blob, I deeply and completely love and accept myself.” Then, starting at the top of the head and moving through each pressure point, verbalize the “feelings” part of your mantra statement. (Repeat 2-3 times per point) “This craving, this craving in my stomach, this craving this big blob, this red blob in my stomach, I so want a glass of wine, so want this glass of wine, this craving of wine, this 8/10 craving, I feel it all in my stomach, this craving for wine, this 8/10 craving, I feel it in my stomach, this craving, this big red blob, this craving for wine, this craving.” Breathe a big deep breath in, let it out and check back in with yourself to see if the craving level has lessened or changed. Focus on the detail of the feelings at each of the points to release the intensity of the craving. Tapping helps us discover why we’re really craving something, and to recognize the corresponding emotional reason(s) behind the craving. This is a great tool to use in the moment to decrease our stress level. It gives us access to the frontal lobe of our brains so we can start thinking more logically. Try to journal while you tap to write down any awareness’s and follow the journey of releasing yourself of your connections you have with food. When we write the issue down, we bring it to life and can see how it may have been restricting us. We can give these thoughts love and not continue to let them control us. “Write it down, and give them the light and the love they actually deserve so you can invite the lesson back to you so you can work through it and grow,” Jen comments. Your brain is trying to serve a positive function when you crave sugars, alcohol and/or refined carbs. It knows it makes us happy but applying tapping instead will remove that guilt, frustration and shame that follows from performing those behaviors. Now you can create a new pattern that follows and serves your greater good. “When we shift the brain to gratitude we shift the energy so we shift our biology,” Jen explains. It all comes down to our thoughts; our thoughts create the blueprint of our reality. The amazing thing to note here is that we have the power to reprogram our DNA by changing the energy flow within our cells. Jen highly recommends this book, The Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce Lipton. Tips: Tap whenever you need to, try to get into a relaxed state and then start tapping through the points. Use EFT to start focusing on loving yourself. Gratitude is the best state for relaxation and it is this state that our body is in a positive place to work in it best nature. Don’t wait until you weigh less to start loving yourself. Give yourself a break! Subscribe to the Fitlandia podcast and post up your comments on how you'll use EFT in your fitness routine. We’ll feature your comments in a future post!  

This week Christa meets with Certified Health and Nutrition Coach, Monica Metz, to discuss how to get more vegetables onto your plate while making them taste great. They’ll be providing some helpful tips and tricks about how to prep your produce and make healthy eating easy for anyone.   Motivated by Health Concerns  As most people would attest to, a plate full of steamed broccoli doesn’t quite get the mouth watering and doesn't seem to satisfy most. No different than the rest of us, Monica was an occasional salad eater and wasn’t thrilled by filling up her plate with mostly vegetables. After years of struggling with migraines, high cholesterol and a pre-diabetes scare, she started to look into ways to make a change for her and her son. Monica became curious and starting looking through blogs online. This is when she became mesmerized by raw foods. Not only are raw foods extremely appealing to look at (color is key), but she was also able to follow how others were incorporating these foods in their everyday lifestyles. "Most people are motivated by some weight loss or some sort of diagnosis like high cholesterol..." Like most of the bloggers Monica followed, she then turned her passion into getting her certification online from the institute for Integrated Nutrition based in New York. Now, she primarily helps people online through group teachings and calls to actions through different health plans and detoxes. She has created a platform that helps teach the lifestyle for healthy choices and positive changes. With daily accountability calls and a system built as more of a “healthy food retreat” than a diet plan, Monica guides you to a lifetime of happiness in a much happier body. Now About Those Veggies Most of us know we need to eat more veggies, but with busy schedules and processed foods so accessible, what’s an easy way to get more of these greens in? It’s important to start with asking yourself how many vegetables are you eating currently? We’ve all sworn for a period time, we’re only going to eat salads and veggies, to only find ourselves pulling up at a drive through or being unhappy and hungry by the end of the day. We don’t want to create an emotional resistance against these foods by simply adding in more vegetables than we are currently consuming. Eventually, we can get to that ideal 50-75% of your plate being vegetables but that takes time. If we make an effort to add in a little more plant based foods every day these small wins will start creating healthier lifestyles. Don’t worry we’re not getting to the part where we tell you to only eat kale salads because they’re going to start tasting better than a burger. Although, salads are an amazing way to pack in all kinds of veggies. The body and brain likes variety, so salads are a great way to get it all in! We’re talking about real foods here, which are meant to be enjoyed. If you have a topping you enjoy, as long as most of the salad is veggies, add it and ENJOY IT! Practical Tips Another reason many times we frown about salads is because of the store-bought dressing. These dressings are usually packed with unhealthy fats and refined inflammatory oils and sugar. Not to mention, they just don’t taste as good as the ones we can make at home. Here’s an easy way to make dressing at home: Extra virgin olive oil Balsamic Vinegar Sea Salt/ Pepper to taste Add a touch of lemon or Dijon mustard for a full-flavored dressing that you know is healthy. Preparing your dressing and veggies ahead of time sets you up for success and a healthy meal. Here are some other prep tips that Monica likes to use: Frequent, short trips to the store Rinse and spin greens in advance Use a food processor The basic foundation of a great salad includes: Chopped veggies such as: peppers, zucchini, cucumbers, carrot and celery Savory nuts, seeds, olives Healthy fats like avocado and olive oil Another great way to pack in some nutrients are with green smoothies. Experiment with adding in some of Monica’s favorites below: Romaine - different from iceberg that lacks nutrients, romaine has mild flavor and mixes well with berries. Frozen beets – buy it cubed and leave frozen. Beets are great for blood pressure and help with oxygen efficiency so they make for a great pre-workout snack! Mix with berries or cherries! Mix in some carrots, cucumber, zucchini, or even left over sweet potato. Try it out! If raw vegetables are hard for you to digest, try some of these roasting tips: When roasted veggies, try to mix in raw coconut oil or avocado oil for baking/cooking instead of extra virgin olive oil. Roast 45 minutes to an hour with oil, salt & pepper. Sprinkle with rosemary or garlic for more flavor. Roasted broccoli or cauliflower are great to add into sauces later in the week or to make a salad dressing. Simply puree and add in some citrus, garlic, tahini (add warm water), or cumin. Drizzle on some veggies or salads to mix it up. Another way to transform your cooked veggies after the fact, is to toss them in with some coconut milk, tahini or softened nuts with homemade chicken broth which makes for a full-flavored soup! An Instantpot pressure cooker will make this a life changing way to transform these veggies with a quick, easy way to make rice or black beans to complement them. Although having all the nice equipment helps, the right ingredients are all you need. Final Tips: Simplify. When you go grocery shopping, start in the produce aisle, pick what calls you and what you get excited about it. You can too, can be an intuitive cook. Big batch cooking will save you time for your busy schedule but most importantly, when you reframe your vision about cooking it will become more fun. Appreciate the food and it will start to feed your body, as well as your goals. Cooking is a beautiful practice, embrace the idea that this is your time with your food. Ready for some deep support on transitioning into a healthy lifestyle? Sign up today for the No Fool's Detox and save $125 when you register before 3/16/17. We'll get you loving your veggies and your body in this 30-day support program. Subscribe to the podcast for FREE at:      

Fitlandia continues its global reach as Christa sits down with Caroline from the U.K. What makes Caroline's story compelling is how she finds the resolve to prepare healthy meals to combat a heinous commute. While her intense work schedule would leave anyone worthy of "excuse-making," Caroline shares her drive to focus on being well-prepared to keep her on track with a healthy lifestyle. Listen today and get all of her tips! If you, or someone you know, have a Story of Transformation that should be told, we'd love to schedule an interview to be the next guest on the Fitlandia podcast.  Just email us at info@fitlandiafitness.com. And don't forget to download today's episode and leave a comment in the reviews for us. We'll feature you on a future podcast! For support on how you too can make a lifestyle change, access all of the member benefits at www.fitlandiafitness.com.   

Fitlandia being the anti-dieting site and really honing in on the power of the mind to transform the body, we also want to talk about how to bring in the heart and soul into a living a truly healthy lifestyle. So today, Christa King and Fitlandia Expert Practitioner & Certified Hypnotherapist Kelli von Heydekampf get together again to talk about the ways we can holistically nourish ourselves. It's not just about what we eat! Hang on to the end where Kelli provides a Mind Zoning® you can enjoy right now. The show opens with Kelli sharing the wall in her office that features clients' transformations they've experienced after a session with her. Check out the YouTube video to watch the interview. As a culture we're overstressed and under nourished in our heart and soul. "We are one complete system. Our mind is part of that. Our physicality is part of that. Our soul is part of that. Our heart is part of that." It starts with harnessing the power of your sense of self-worth. You're entitled to the abundance of health. First realizing you are worthy of a fit body, mind and soul is the very beginning. Until then, you will sabotage your efforts to be in a state of health; unconsciously. Secondly, look at the full picture of health. When we take a holistic approach, we can bring in true nourishment: to bring in substances necessary for life and growth - not just physical, not just food. We talk about the sense of satiety too, which means to provide with enough. Looking at both nourishment and satiety, we can start to analyze the 5 categories of how we are doing at nourishing ourselves adequately. The 5 categories of nourishment: Metabolic (food & water) Physical (movement, closeness to people, intimacy, sex) Mental (intellectual stimulation, learning, creativity, hobbies) Emotional (connection & relationships) Spiritual (life purpose, identifying/utilizing gifts) Kelli and Christa get deep on the power of the energetic connection with our thoughts and what we are able to manifest for our fitness using thought. The idea is that we are either in a state of expansiveness or constriction. We are in one state or another. When we sense that we are in a constrictive state, an easy tip is to engage the act of identifying all that you're grateful for. While in a state of gratitude, it's impossible to remain in a constrictive state, which can then release that constrictive state, limited your goals. The key is to moving into a place of feeling the gratitude, not just creating a checklist. Kelli goes on to share the story of a client who has been managing difficult emotions with food to self-soothe. The brain only wants to protect us and keep us safe so it will drive one to resort to what it has learned over time will make us feel good. The purpose of looking at whole-life nourishment, is that we can then find other options to make us feel more positive. We can look at providing more nourishment for us mentally, physically, mentally, emotionally and spiritually v. trying to get all of our nourishment from food. "The brain in fundamentally trying to nourish you with food because there is a lack of nourishment in one of the 5 categories." Taking it a step further, we can become aware that food is even used as a reward so much so that we feel that we deserve certain foods and/or alcohol when we've accomplished something. But what would happen is we expanded that reward list to include a good workout, meditation time, a massage, or a new book? We can find other ways to not only manage stress and difficult emotions, but also ways to reward ourselves so that our brain can start to see healthier alternatives to living a holistically healthy lifestyle. This is all critical in creating a permanently healthy lifestyle and to end the viscous dieting cycle. Kelli's homework for you is to write down a rewards' list that doesn't include food. We'd love for you to share your "rewards list" with us in an iTunes review. We'll feature your tips on a future podcast!

Positive thinking and affirmations led Queing Jones down the path to a full body and mind transformation. After a pivotal moment by the lake, she made a promise to herself to be better -- to change from the inside out. Fitlandia and Mind Zoning® helped her realize that lasting change starts with the mind. A Walk by the Lake  Growing up, Queing was uncomfortable with her size. She would cringe at the not-so-cute clothes in the plus size section as a little girl. In college, she compared herself to the other girls in her dorm. The more she focused on the number on the scale, the higher it seemed to go. During the summer of 2014, Queing was experiencing several unfortunate life situations at once -- she lost her job, was moving, going through a breakup and living off her savings to get by. One day she went for a walk by the lake next to her new place; the water made her feel calmer. She thought about how her conversations with herself were always so negative, which led to more unfortunate circumstances. So in that moment she decided she was going to be better. She wanted to look back on that day and remember that was the time when her life changed. Her new motto became -- "I cannot say anything to myself that I wouldn't say to my best friend!" Training the Brain "I enjoy fruits and vegetables" "Look forward to walking" "I choose things that are good for my body" These are a few examples of what Queing tells herself. These positive thoughts are what began her weight loss journey -- not an expensive program, special diet, or magic pill. It truly is an inside job; if you think that weight loss starts with diet and exercise then it is not going to last. People ask her, "Well how did you stop eating fast food?" and she says that she now prefers to prepare her own wholesome meals because that is what makes her feel good. Queing and Christa emphasize that this is a constant training of the brain. We must recognize when we have a negative thought, stop that thought pattern and then turn it into something positive. Queing says that the body is a good servant, but a terrible master. The mind and the spirit agree on what they want and then have a conversation with the body to tell it what to do. Biggest takeaway: Catch yourself in negative thought and reframe it with a positive. Be thankful for what you do have and what you can do. Queing enjoys hardcore group bootcamp workouts with other women. She learned what is fun for her and what will keep her motivated. Christa and Queing recognize that it takes a lot of courage to first walk in to the gym or a fitness class, but just remember that everyone was a beginner once. You cannot compare your journey to anyone else's. Join the Fitlandia Facebook group to keep up with Queing and the other Fitlandians on their journey to holistic health and wellness. It is a private group where we support, share and love on one another. Sign up for your FREE 2-week trial membership today!  

Christa teams up with with a Kelli von Heydekampf for a special Interview/Mind Zoning® combo which will give you the courage to tackle change head-on. In addition to being one of Fitlandia’s practitioners, Kelli is a certified hypnotherapist running West Metro Hypnosis in Minneapolis. The Courage to Change Making a lifestyle change is similar to going through the stages of grief, people are faced with uncertainty, worry, and judgement. Generally, it’s easier to simply stay the course, so change isn’t something that people tend to embrace or run towards. While Fitlandia focuses on health, “the courage to change” isn’t restricted to diet, it can be applied to your professional life, your personal life, breaking out of addiction, literally anything that needs to happen. Often we have an inner conflict with ourselves regarding change. We recognize that we want to be better, but question whether we’re “enough” in our current form. Strong enough. Healthy enough. Ready enough. We are not looking at the word ‘better’ from a comparative sense: it’s not about competition, but evolution. It’s about discovering what our true essence really is. As humans we have a perpetual desire to see what we can evolve into, and for many people that starts with our physical representation. Letting that focus be on health instead allows us to properly evolve into a sustainable, long-term lifestyle. Who wants to Play? Whenever we look at change or self-improvement we tend to view it as work. We see it as one more thing that we have to do. Meal Plan. Workout. Journal. It just seems to add on to our already busy lives. About a year ago Kelli joined an improv group, and they always begin by asking the group “who wants to play?” That surprised her. She hadn’t been asked that in decades, and it became a revelatory phrase for her. Now she approaches wellness in the same way, with a sense of play, curiosity, and wonderment. It doesn't have to be work. “Pay attention to when your beliefs become your excuses. Your negative thoughts are protecting you.” - Kelli von Heydekampf Your negative thoughts are protecting you. That aspect of your brain is there for a reason, but sometimes the behaviors that it chooses are not beneficial. You simply need to update those thoughts into ones that will benefit you. Our thoughts manifest our realities, so would any of us consciously choose negativity? The brilliance is we get to choose. It may not always be easy, but we get to choose. What allows us to be successful is small successes continually built over time. Look at what you’re already doing well and want to maintain, and build on that every day. Even if it’s just drinking one more glass of water than the day before, it all adds up. “Long-lasting change in an inside/outside job.” - Kelli von Heydekampf With all that in mind Kelli leads a Mind Zoning® to help us find the courage to change. That’s what this gratitude Mind Zoning® is all about, tapping into the power of the mind and giving you that determination, gratitude, and thankfulness to help you reach your wellness goals. As with our other episodes, this Mind Zoning® is broken down into four key parts: First, we use a progressive relaxation technique which will help you relax your muscles and ease yourself into a relaxed, inward-looking mental state. Next, we invite you to enter your safe space to feel relaxed. Letting your thoughts pass through your mind as you progressively look deeper and deeper. Then we sink deeper you’ll notice as your body becomes more relaxed, your mind opens to new learning, suggestions and insight. In this state you’ll harness the power within yourself to embrace change and become your healthiest self. You’ll leave feeling refreshed, invigorated, and ready for your next healthy step. You don’t have to be “good” at meditation, this is simply a relaxing method to help you along your fitness journey and aid you with making a healthy lifestyle change. Just let your mind follow the voice and allow yourself to take this step in your fitness journey. Learn about our free 2-week trial membership at www.fitlandiafitness.com  

Think you don't have time to workout? Think again! Megan Benedict and Loren Castillo, two of Fitlandia’s partners and the creators of Fit Kitchen Direct join Christa for a breakdown of the HIIT workout. HIIT HIIT stands for “High Intensity Interval Training” and is a workout style that’s gained massive popularity in the past few years, and for good reason. Christa, Megan, and Loren are all entrepreneurs which means (among other things) they lead hyper-busy, always-on lives. Unfortunately that also means that simple things like cooking and exercise can fall by the wayside, but HIIT serves as a solution to that problem. HIIT is a workout you can do at the gym, at the park, or even from your home. HIIT entails the exerciser doing one sort of movement at the highest intensity they possibly can followed by a short period of rest. According to Megan, who is also a personal trainer, “you should be doing it to the point where you cannot talk.” Megan says that for beginners it’s okay to start out at 30 seconds of high interval training with a minute of rest. Doing that for a max of ten minutes is enough to constitute a rigorous exercise that will keep your blood pumping. In addition to it’s time-saving nature, the great thing about HIIT is that each exercise is extremely customizeable to the individual which means you can build up your timing as you get better. The  7 Minute Workout is an app that’s gained popularity over the past several years though there are plenty of other HIIT-specific apps in every phone’s app store. Specific Exercises Mountain Climber Burpee High knees Kettlebell Swings Jog Sprints Air Squats Push-ups Whatever You Start, Finish it. Megan’s biggest tip is to make time for exercise and don’t overthink it. The great part about HIIT workouts is that you can do them anytime, anywhere, and without equipment. There’s a wealth of different workouts, apps, and knowledge available online, the only thing stopping you is you. Starting out slow, doing research, and knowing what you’re doing is key. Soon you’ll find movements you like that you can integrate into your routine and you’ll be crafting your own HIIT before you know it. Special Offer Megan and Loren also come bearing gifts in the form of a free Fit Kitchen Direct meal on them. Using the code FITLANDIA will get you one free meal out of FKD’s 5, 10, or 12 packs. Check out their delicious meals here and #EatCleanIn2017 Need the perfect complement to your workouts? Get a free, 2-week membership at Fitlandia today.

In the 17th episode of the Fitlandia Podcast Christa is joined by Allison Nichols for a discussion on gut health and how it can impact your wellness. Healing yourself from the inside out Allison is a holistic nutrition counselor who works with people to improve their gut health and help them break free of the diet cycle, “healing yourself from the inside out” as she puts it. After graduating from college Allison existed on a diet of Kashi cereal, yogurt, and fruit in an attempt to be as thin as possible. Meanwhile she was struggling with horrible digestion problems to the point where her gut began to control her life. She started to notice that no one else was acting like her. Nobody else was in constant pain, or feverishly keeping track of restrooms for future reference. Allison realized what she was doing for weight loss was actually negatively affecting her body. She realized that there’s more to health than weight, and there’s a connection between what you eat and how you feel. After discovering Mark’s Daily Apple and she began experimenting with a more primal diet, avoiding grains, legumes, and dairy. She didn’t lose any weight, but she noticed that she was feeling better day by day, and eventually most of her digestive issues faded. “Realizing that I could eat whole foods and foods with fat in them and not gain weight was a life-changing experience.” - Allison Nichols No One Size Fits All No one way of eating works for everyone. Respecting the biochemical individuality of each person is something that’s impossible to fine-tune from a company’s broad dietary plan. That’s why people get frustrated because they try one or two diets and they don’t line up with their bodies or their lifestyles. Fitness is a journey of coming to understand your own body and finding a dietary style that works for you. Through this realization, Allison realized the importance of food journaling, and removing the attachments that she had with food. Recognizing the consequences that different types of foods have is important, and coming to that understanding is a vital step in the fitness journey. Once she sorted her own digestive and dietary problems out, Allison wanted to help other people break free from dieting. She set out to help others build a healthy relationship with food and start that process from the mind rather than with the body. It’s an uphill battle because in today’s culture of digital entertainment and on-demand gratification, people want instant gratification and instant results. Fitness is a Journey, Not a Destination Together, Allison and Christa outline a few tips for long-term success: Everyone is different, finding out what’s right for you is a learning experience. New Patterns. Bacteria in your gut causes cravings, you can reprogram your mind to crave alternatives like exercise. Be a Mindful Eater. Food is comforting, and you can feel better when you eat certain foods. If you’re eating from a conscious place, then it’s okay. Allison also helps Fitlandians by providing one of the many questions that she asks her clients. Before indulging in a rich dessert, or even eating in the first place, ask yourself “am I physically hungry, or do I just want to eat?” Being able to determine actual hunger and emotional hunger is huge. Sugar, processed foods, and poor diets can muffle our feelings and skew our perceptions of what fullness and hunger feel like. If you are physically hungry, opting for a healthier option is more fulfilling, but the hard part is making those options accessible. If pre-prepared, pre-packaged, processed foods are already there, it’s easy to default to those.  “There’s no such thing as mistakes, only learning experiences.” - Allison Nichols  The two wrap the episode up with a few helpful tips to improve gut health: Slow down your eating experience Hydrate, but don’t drink water with meals Keep a food journal to learn about yourself  Explore more on our site at fitlandiafitness.com and get your free 2-week trial to unlock all members benefits today!

On this very special episode of the Fitlandia podcast, Christa pulls inspiration from real-life as she recounts her tale of a recent speeding ticket and how it impacted her life. Slow Down During a trip from Portland to Bend, Oregon Christa was stopped on the highway for going about 20 miles over the speed limit. During the seemingly eternal period while the officer was running her plates, Christa was shaking, her heart was racing, and she was worried about what would happen next. She then took a moment to pause and reflect on what had just happened and she owned it. It was her responsibility, and there was nobody to blame but herself. It then occurred to her that she had an opportunity to check her own perspective, so she took it as a message from the universe to slow down. After handing Christa the ticket (and giving her a hundred dollar break) the policeman told her “I hope your day gets better” in an apologetic tone. What Christa wanted to say (but didn’t realize until after the exchange) was that her day was awesome. She was alive, the policeman showed her kindness and generosity, and she ended up with a great message from the universe to slow down. Trying To Find A Balance So how does that relate to fitness? This experience served as a reminder to Christa that we have choices. Sometimes things happen to us that are out of our control, the only thing that we truly have control over is our reaction to those events. Fitness is no different. “Life is an experience, but we can choose what our perspective of it is.” You can look at your body and default to a doom and gloom mindset of ‘this will never get better,’ or you can look at yourself with compassion and mercy. Having the perspective to realize there’s imbalance is an invaluable tool. Sometimes it’s an imbalance of driving too fast and working too hard. Sometimes it’s an imbalance of food and exercise. Sometimes it takes a speeding ticket to grant you that perspective, but the important thing is to recognize it and ask “what can I change to get back into balance?” Find a way to turn negative experiences into something positive, don’t let them hold you back, let them strengthen you. Learning experiences like these can completely shift how you live your life. If you’ve ever found yourself unhappy with your body or your life, you’re already on the first step towards this shift, and what you do with that new perspective moving forward is the real question.  Explore more on our site at fitlandiafitness.com. Start your free 2-week trial and get unlimited access to all member benefits today.

This episode of the Fitlandia Podcast Christa talks to Caren Marre who has been a part of Fitlandia since before the platform’s official launch. Caren has long been conscious of health and fitness, but (like so many of us) life got in the way and her self-care ended up taking a backseat. After a long period of feeling sluggish following a series of surgeries she started gaining weight and ended up in a spot ready for change. She was ready for a new start and eager to get her first step going. At that time Christa came to Caren with Fitlandia and offered the guidance, structure, and healthy path she needed. Mindfulness When first starting out the single word that helped Caren was “mindfulness,” keeping track of what foods went in, and how your body felt after that. When Caren started out, it was a simple two-second filter to ask herself if she should eat something, and now it’s become a habit and she barely has to think. Just by paying attention she started to notice things and was able to successfully get healthier. It’s truly a lifestyle change. One of her biggest hurdles, in the beginning, were the physical cravings. We so often default to “oh, I’m hungry, I want something” but to remind yourself “I’m trying something new” during that introductory phase is definitely a block. She used self-talk “remember, you’re doing this for yourself, Caren” to keep herself on track and leave her previous bad habits behind. Mind Zonings® Caren goes on to explain how influential Fitlandia’s Mind Zoning® Recording were in her journey, and how she couldn’t wait to get to bed just so she could set her daily worries aside and take a moment of relaxation and reflexion. Taking time for yourself is huge, and it seems hard, but they allow you to be more efficient, more effective, and more energetic. You’ll use your time better when you have the time to eat better, relax, and move more. Something Caren did when she was starting out was to integrate her new changes into parts of her life that she was doing already. She went to bed half an hour earlier just to listen to Mind Zonings® and have that time of reflection. What she found was that when she started to self-assess her life and think ‘where could I possibly fit this in?’ she found that she was collectively wasting a good amount of time throughout the day. Whether it was zoning out watching TV or absent-mindedly scrolling through Facebook, she realized that she was able to trim out that excess and find the time. Priorities As  “Queen Bullet point Listmaker” Caren has an ongoing list of things that constantly need to be prioritized, and now that she’s incorporated these healthier tasks into her life it’s much easier to get everything done and lead a healthier lifestyle. Everything gets easier as you build that skill of paying attention to the priorities in your life. “What resources do I have within myself that I don't even acknowledge?” - Caren Marre Caren ends the episode by sharing her mantra “I have everything to look forward to.” The best is yet to come, and harnessing your energy, health, and spirit to take the fullest advantage of each day is the ultimate motivator.  

On the lucky 13th episode of the FItlandia Podcast Christa is joined by Carrie Billings of carriebillings.com for a discussion on goal setting. Carrie is one of the expert practitioners on Fitlandia’s site as a behavioral health counselor and a certified health and wellness coach. Goal Setting While some resent the idea of New Year’s Resolution quick fixes, there is simultaneously something beautiful about the collective intention to better ourselves. Goal setting is important because it’s having a plan. If a resolution is broad (eat healthy, lose weight) it is possible to get there, but planning it out in little steps is a necessity. “Our goals can only be reached through the vehicle of a plan” - Pablo Picasso  When setting goals, it’s important to think about what you will do as opposed to what you won’t do. A goal like “I’m going to stop drinking soda” or “I’m not going to eat sugar” are very hard to measure, but even harder to stick to. Instead, Carrie recommends positive goals replacing “I’ll quit soda” with “I’ll drink a glass of water instead.” Don’t come into your new healthy lifestyle viewing it as deprivation, because that isn’t sustainable. How Do I Make This Happen For Myself? It’s easy to set goals when you’re excited, but if they’re vague and without planning, it can “fail” and lead someone directly back into their old lifestyle. There’s good in resolutions because they help you get in touch with what you want deep down, but they if they lack a plan then you’ll end up fumbling around. Asking ‘how do I make this happen for myself?’ is important. Components of Effective Goals Carrie follows the SMART Goal framework which stands for: Specific Measurable Achievable Relevant Timley Once you’ve set a goal it’s important to take a look at it and evaluate it based on your confidence that you can achieve it. The next step is figuring out how to improve your confidence in those goals you’re not sure about, and making sure you’re gentle with yourself, not beating yourself up if you don’t do something perfectly. The great thing is that once you start eating healthier and moving more, you’ll be amazed at how more efficient you are at all of your other tasks, and then you’ll be able to handle everything with more confidence. Another strategy Carrie recommends is to have multiple timelines. Have a goal for where you’d like to be three months from now, and then set smaller weekly goals that will all help you get there. Reevaluating every week, enjoying something different, and feeling progress every time until you reach that bigger goal is the key to keeping your forward momentum. Trial and Correction One final piece of advice is to stay away from viewing our efforts as failures if we don’t reach our goals. Often people view goals and resolutions as trial and error when it should be viewed as trial and correction. Looking back at your challenges, seeing what worked, and what didn’t allows you the chance to rewrite it into something different and make it work for you. “It’s a learning experience every week.” - Carrie Billings Carrie ends on a note of bite-sized goals. She says starting small (but stretch a little bit) is the single best way to approach your goals. You don’t have to jump straight to running a marathon, a walk around the block is a great goal. Additionally, writing your successes down, and keeping yourself accountable to at least one other person are great motivators for keeping yourself going.

Episode 10 - What it means to be a Fitlandian? In this TENTH episode of the Fitlandia Podcast Christa is flying solo as she answers the question “what does it mean to be a Fitlandian?” As we’ve talked about in every episode prior, Fitlandia is about putting an end to dieting. People have come to hate dieting (rightfully so) because it is a flawed system that’s set up for short-term results, not long-term success. We like to think of Fitlandians as “recovered dieters,” anyone who has tried to get healthy, but who the dieting industry has failed. Fitlandia wants to be your end to dieting. The solution. The start of a truly healthy life.   Why is it important to be a Fitlandian? We are three times more likely to reach and maintain our goals when we are connected with a community. Being a Fitlandian is about a sense of place, and connection, and community. To build a safe space and having that network of fellow Fitlandians to support and inspire you in your journey.   “Sometimes we do more for others than we do for ourselves. Here at Fitlandia we’re continually looking at ways to make ourselves the priority, but also harness the power of wanting to support others” - Christa King What does it mean to be a Fitlandian? It’s about a sense of place, an embodiment of what it takes to achieve your goals. What it takes to give up dieting, to be conscious of mindful eating, and be loving of your body. There are ten key things that makes up a Fitlandian: We are Positive (we get better and better at catching our negative thoughts) We are Resilient (whenever we find ourselves in a rut we come back to our resolve to be healthy) We are Committed (committed for the long haul. For Life.) We are Strong (we are strong mentally and physically) We Inspire (openness to share our struggles and how we overcame) We Motivate (we motivate others and ourselves) We Connect (honest, open, vulnerable, connection) We Give (we give up ourselves, we give our experiences, we give our support) We Receive (we are open to ask for help and open take it in) We Thrive (how does your body feel when it’s thriving? How is your mind operating when it’s thriving? We identify that state and fight relentlessly to get there) Fitlandia’s Core Values What do you want out of fitness? At Fitlandia you get to define that, and we accept you just as you are. There’s a shift happening in the fitness industry. A movement away from body image (or obsession) and towards having a healthy lifestyle. Health doesn’t mean “Size 2,” we are all built differently, and true health is about finding what’s best for you. First and foremost, Fitlandia’s is on a mission to end dieting. There are 108 million people in the US alone who are currently on a diet, and 67% of them are projected to fail at reaching or maintaining their goals. Fitlandia is about creating the right mindset for weight loss by starting with your mind and working from there. It’s about creating a change that is sustainable.   We also see Fitness as an individual journey. You’re in full control of the choices you make or choose to not make. It’s up to the individuals to decide what’s right for them. Fitlandia is body positive for all. We are 100% inclusive and see every body as a beautiful body being formed in health.   Fitlandia supports permanent, healthy lifestyle changes, not quick-fix rapid weight loss. We want you to run optimally and efficiently. Our mantra courtesy of Dr. Jerome Craig is “we get healthy on purpose, and we lose weight as a result.   We also respect that there are different fitness modalities, practices, perspectives and philosophies. Fitlandia also promotes an environment for you to be vulnerable. There’s power in vulnerability, and using that to get to the root of what you want to change is vital for your journey.   Love, Respect, and Positivity.   Visit www.fitlandiafitness.com to become a Fitlandian today and start your free 2-week trial.    Download each episode of the Fitlandia podcast so you can listen to us anytime, anywhere. Leave your candid comments for us and we'll read them on a future podcast!