Podcasts about mind zoning

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…  

  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, 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 #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!  

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!   

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!   

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

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)

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

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

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

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.

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

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

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.     

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 back to the Fitlandia Podcast! Today, Christa treats us with a Mind Zoning® session to help us tackle that “setback bug” once again. As we talked about previously with DeShawn Fontleroy, of Sports Mastery during Episode 45, slip ups are sometimes unavoidable, but becoming aware of the behavior and the reason for why you fell back into an old pattern is crucial. Harnessing the power of your mind through Mind Zoning® and working to forgive yourself helps you quickly recover from a setback so you can continue to move forward towards your goal. Whether you missed a workout or a handful of workouts, gave into those cravings or simply stayed in bed too long and didn’t have the productive day you’d planned, this Mind Zoning® session will help you get back on track, every time. While allowing your eyes to close, take three deep breaths in and slowly exhale out Clear away any worry, frustration or busyness from the day Be at peace in this moment Tap into that deep knowing of your mind, the beautiful part of you, that knows how to forgive yourself That knows that in every experience, even the negative ones, there are insights to be gained and lessons to be learned In this moment, we are focused on recovering from a setback Invite the mind to recall a recent setback where it didn’t feel like it was on its path to achieving its goals Maybe binge eating? Missing a workout? Falling back into an old pattern? Well, you are here today Call at this time to reengage the mind and move forward in your goals It’s all about forgiveness and understanding Reflect on what triggered that event or the old pattern What allowed you to miss a workout or choose a food that you later regretted? Reflect on that time Visualize yourself moving forward Knowing that was a temporary moment in time But you’re here now With everything within you to continue to move forward You never again have to let a setback take you back to an old pattern You can trust that you have a deeper desire A wonderful plan for your mind, body and soul The growth you’re doing, the fitness that you’re developing in your soul, in your mind and in your body You can continue to move forward quickly and easily Recovering from a setback like never before Honoring what it was and releasing any shame or guilt in this moment Let it be carried away as if a cloud was absorbing it and moving it further away from you Honor the essence of who you are That person who is moving forward And anytime you need a reminder to release the shame or feel you’ve had a set back Come back to this meditation So, you can recover quickly and easily And continue to give yourself permission to move forward Seal it with one last deep breath and come back to the time and space of this beautiful day Feel the awareness you have and the excitement to keep moving forward in your journey You have everything in you to be successful Ready to take your health to the next level?! Enter PODCAST20 now for 20% off our Keto Kickoff: Adapt to Burn Fat!      

Although an alarm clock beeping at you at 4:30am may not seem like the perfect way to greet the day, rising early has been proven for many as the most productive and routine way for your body to function. Winding down from electronics and life’s distractions might be hard for the usual night owl but this Mind Zoning® session will help you experience a deeper night’s rest, allowing you to rise early and set you up for a super productive, healthy day. Take three deep breaths in and exhale deeply and begin to close your eyes, allowing your body to relax wherever you may be Allowing your mind to slow down in thought Take a break from analyzing, processing and planning Let go for a few minutes Take another deep breath in from the nose and let it out fully and completely Release any tension from your neck and shoulders Letting your belly be full and relaxed Releasing the muscles in your hips and legs all the way to your ankles and toes It’s that quickly from head to toe you can release, relax and let go As you tap into the power of your mind It’s a clear blue sky Wide open and receptive to all thoughts and ideas you have Any healthy lifestyle is possible with your mind You are creating that right now Appreciating it in this moment To start a new pattern This involves waking up Rising out of bed And starting your day’s journey Early Imagine through that process you’re able to first start by giving yourself permission to go to bed early To make sleep your number one priority Trusting how restoring it is The repair your body will gain How a good night’s sleep will set you up from a successful, productive day That night around 8pm you begin to wind down Wrap up the days tasks Prepare your mind for sleep At least one hour before bed, you turn off all electronics As you climb into bed – think, write or reflect on all the things you’re grateful for Creating the most beautiful intention to take you into your dreamland Giving your mind permission to rest fully and deeply Set aside any worry Honor the beauty of sleep in this moment Imagine you easily fall into a deep sleep Because of this you can rise early You know all the benefits of waking up early You know the time that gives you all the space you need To prepare your mind and soul For a successful day To set you up for productivity and peace and joy You do that through rising early Every day Creating that beautiful rhythm in your body now You’re creating a pattern that gets easier This energy last throughout your day Now you can prepare healthy meals when you get home And then winding down Preparing for a deep, restored sleep Creating a longing to get to sleep early and to rise early When you’re ready, come back to this place Creating wonderful energy back in your body And rise for the rest of your day Ready to put your early rising to good use and get your healthy self back? Join our upcoming Keto Kickoff: Adapt to Burn Fat program launching 9/6/17. To enroll for this 100% online program, click here, and use code: “Podcast20” at checkout to save 20% off your registration. Subscribe to the Fitlandia Podcast today:    

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.      

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/

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.    

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!    

Long-time (30 years!) friend of Christa, Gina Robert and her husband Kris, join the Fitlandia Podcast to talk about their incredible lifestyle overhaul. They'll share how they managed to make amazing healthy changes in spite of both of them having full-time jobs and 4 children, 2 of them under 10! This episode is filled with laughs as they all speak openly about what it takes to make a permanent lifestyle change. The show opens with Christa cracking up as Gina says, "She looks just like she did in high school, except without the bangs." After the ladies recall they've known each other for over 30 years, first meeting in high school, they settle in to talk more about their collective fitness journeys. Through the power of Facebook, they've been able to watch each other's transformation over time. Kris shares his story of growing up in sports and how he started to lose his healthy fitness habits in college to focus on his studies. He also notes the typical college lifestyle of not-so-healthy food in the cafeteria and drinking. As a teacher he found he was stress eating too. He would make attempts over the years with Weight Watchers and/or brief stints at the gym. Kris was  diagnosed morbidly obese and found it increasingly difficult to find clothes that fit. He knew he had to make a change. Gina then brought to his attention a challenge at Fit Body Bootcamp where they both signed up! Feeling a bit skeptical at first, Kris then became hooked through their challenges where he's now lost over 60 lbs since September 2016 has all normal blood work, including cholesterol for the first time in his life lost 15% body fat inspired now to help others on their own fitness journey reversed digestive issues Gina was personally motivated after her daughter turned 2 and after having a c-section, she wanted to get her body, especially her stomach feeling fit and doctors told her to reactivate these muscles. Well that inspired her to look at her total body the same way - that it was time to reactivate ALL of her muscles to get fit. Previously, they would let their healthy food spoil so now they are saving money by making time to cook and using the healthy food they buy. Gina's gotten very creative using spices and veggies to change up using base proteins like chicken - and even her kids are gobbling it up! Kris and Gina then go on to talk about their #1 tip: PLANNING for meal prep. Sunday is their big prep day together and they'll take the time to get all of their veggies prep. When they do need to eat out, they just make healthy choices. Christa, Kris and Gina commiserate on the negative attitudes they hear from others on how hard it is to give up X or they don't have enough time for X. It's just a matter of changing habits. Christa then talks about the power of Mind Zoning® to change the neural pathways in the brain. Together they all discuss how unhealthy foods are a part of our culture and how to integrate the occasional treat. They are sticking with their new diet because they finally know what it feels like to feel normal and how that outweighs that brief moment of indulgence with cake. Kris wraps up with his favorite tip to have your favorites on hand. Try new things, yes, but when you're really busy, have your go-to meal available. Final thoughts from them all - have positive thoughts! Get the Mind Zoning® app free here. "Focus on what you're gaining and not what you're giving up." - Christa   Show Gina & Kris some love and head over to iTunes or Stitcher (click below) to download this episode, give us a rating and tell us what you got out of hearing their story today.      

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!

This week Christa shares an incredibly personal account about hitting a plateau and how she engaged the subconscious mind to overcome it. This quick-tip is just right for when you're in a rush and need a great nugget of info to help you put an end to dieting and make a permanent healthy lifestyle change. Deep-Rooted Pain Blocking Weight Loss Efforts Christa found herself working with a naturopath, trying the controversial HCG Diet.  Limiting herself to 500 calories per day, while taking an injection to stimulate a hormone that uses fat stores as fuel. The diet promotes 1 lb. of weight loss per day. At day 15 she noticed the weight loss just stopped and this continued for 3 days. After being concerned, as she still had 30+ lbs. of weight to lose, Christa checked in with her naturopath to see what might be going wrong. "Traumas can get stuck in our mind." Her doctor told her she may be stuck at a weight where she experienced trauma and she'd need to work through that before she could release the weight again. Using Your Dominant Hand to Find Answer Christa was able to tap into her mind to get answers on what was causing her to be stuck and how to move through them, as she describes in this episode. You can use this technique, as well. So how does it work? While using your non-dominant hand, you're accessing the part of your mind that holds subconscious memories because you're slowing your mind down to a relaxed, focus state - much like in meditation, hypnosis, and Mind Zoning®. Here's a step-by-step guide to use it yourself: Find a quiet space where you won't be interrupted Grab a pen and a blank sheet of paper Take 3, long deep breaths, releasing any tension Ask your mind to prepare for you the insight that you need to help you on your fitness journey Ask a specific question for which you're needing an answer Use your non-dominant hand to write out the words that come to mind - without any judgement Identify your learnings and determine next steps Take action! "The very next day I started losing weight again." Plateaus aren't always about our bodies getting used to certain foods and/or exercises. Sometimes they represent stored trauma in the fat cells that needs to be released. Did you try the exercise? Leave your comments and a review for us on iTunes or Stitcher so we can share how it helped you too. Sign up for your FREE 2-week trial membership today.

Heather McDaniel, CEO of Apogeo Fitness, joins Christa this week to talk about how the diet and fitness industries are ultimately betting against you. They discuss the business of gym memberships and personal trainers; as well as debunk some of the diet trends and buzzwords. Apogeo Fitness It turns out that Heather and Christa have a lot in common -- both were stressed out, overworked career women who compromised their health for their businesses. Struggling to find balance and justification to take time away from growing a business, Heather found herself overweight and unhealthy. She played soccer growing up and always identified as an athlete, but she felt like her body was not representing her true essence. It took a while for Heather to identify the unhealthy patterns and overcome her mental obstacles. Those deep rooted habits needed to be changed, this is why Mind Zoning® works to shift those thoughts and habits to create a sustainable lifestyle change. Once she found her groove, Heather was in the best shape of her life at age 41. She was living proof that you CAN get fit over 40! Enter Apogeo Fitness... Apogeo means peak and culmination of a process in Spanish. Health and fitness is a journey. There is no quick fix to getting fit; it requires small and sustainable changes over time. Apogeo offers a 12-week online program that involves fitness, nutrition, and coaching. Heather concentrates on the experience, depth and convenience of the program to set it apart. Gym Memberships Let’s say a gym membership is about $10/month and the gym can reach a capacity of 200 – there’s no way that gym can pay all the bills and wages if only those 200 people visit. So they are constantly signing up members with the intention that most of those people are not going to show up. They are betting against you, hoping you continue to make that $10 gym donation each month without ever walking in the door. Since there is a low barrier-to-entry to join a gym, most people do it as their first action towards getting fit. The problem is that these gyms are not able to offer the deep level of support that it takes to sustain a lifestyle change. They are businesses that wants to make money and there is no problem in that, but to actually help people achieve their goals and change their lifestyle takes a more holistic and personal approach. Personal Trainers What started out as ripped people helping other people get ripped, is now a profession. There are several certifications and schooling to become a legitimate personal trainer, but the catch is that anyone can go through this process. Most people enter this business because they genuinely want to help others; unfortunately, the way the business is set up forces them to be sales people. The gyms are not providing them with the resources to REALLY help people long term. Trainers are seen as a revenue stream by selling sessions and memberships, and are paid a low wage. Diet When people want to lose weight they connect with keywords like “diet,” “quick weight loss,” “detox,” etc. They give in to the marketing of weight loss shakes and current fad diets. In reality, everyone's macronutrient needs are different so what works for one person may not work for another. Christa and Heather break down the shake theory. They will mess up your body and your metabolism. If your body is not getting the nutrients it needs then it will crave more food to make up for the missing vitamins and minerals. One rule of thumb if you want to enjoy a protein shake regularly is to make sure you can pronounce and understand the ingredients. And don't give in to any erroneous marketing tricks like low-fat or low-carb -- in fact, our bodies need healthy fats and carbs to stay energized. Read here about healthy fats! Calories in/calories out is debunked as well. Read here about how not all calories are created equal. When it comes down to the basics, Heather and Christa agree that we must eat more whole foods. Whole foods are not processed at all, as close to how it came from Mother Nature as possible. You can find all the whole foods on the perimeter of the grocery store. A call-to-action for the fitness and diet industry: to re-think the way they serve their clients, try to offer a more holistic approach to this very important lifestyle change, and build positive communities. The main takeaway is to gently and lovingly release the idea that there is a quick fix -- humans are far too complex. And go to the gym if you have a membership! 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  

Listen to how Christa King uses mind zoning to help people transform their mindset to make big changes in their lives like weight loss or self-employment. The post Mind Zoning to Transform Your Work With Christa King (042) appeared first on Life Skills That Matter.

On this episode of the podcast Christa attacks 2017 head-on. Listen and ready yourself to harness the full power of intention for your New Year’s Resolutions. The Transtheoretical Model of Change Before the Mind Zoning®, Christa discusses the The Transtheoretical Model of Change and the stages that it is comprised of. In order to deal with change of any size, this widely-accepted scientific model explains how we prepare, accept, and ultimately integrate change into our lives. As depicted in the above link, the five stages of change are: Precontemplation (Not Ready) Contemplation (Getting Ready) Preparation (Ready) Action Maintenance While it’s easy to look at a model like this one and see how change works, the actual application is much more difficult. Change of any kind can be daunting. Whether it’s your New Year's Resolution to lose weight, moving to a new city, or dealing with the loss of a loved one, the initial shift is always hard. Because we’re dealing letting go of our old patterns, that can be scary. Because the model is so multi-layered, this episode specifically addresses the first stage of the model: precontemplation. In this stage you’re just starting to think about healthy behavior, but  it’s still further down the road, not an immediate change. At this point in your journey Christa recommends creating a pros and cons list. The “cons” side may be extremely long because there’s that fear associated with the change, and the “pros” may be short because you don’t know or realize the full benefits. Looking at those two side by side you can see how it’s easier to take the “easy” route and not make the change, but as you take in more information (like this podcast