Fitlandia

Fitlandia Blog: Mind Zoning

Episode 48 – Rising Early Mind Zoning®

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.

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strategic vitality with maigen thomas

Episode 46 – Strategic Vitality: Creating a Holistically Healthy Life

Today we welcome Maigen Thomas, a personal and professional development consultant, to teach us about strategic vitality and how to create holistic fitness in every area of your life!

 

Maigen helps people “be and do better.” With a strategy-based approach, Maigen helps her clients:

  1. organize thought patterns
  2. get clear on goals
  3. use only positive words
  4. discover core values
  5. create plan of actionable steps to receive results

“There’s a difference between being good at what you do and being good at business,” she says. Maigen found herself in a position of transition when she expanded a wedding information business and blog to a business for the wedding vendors to use. This enabled the photographer or the cake baker to focus on their specialty and she handled the business end of things.

As a development consultant, Maigen helps her clients turn their professional life around by building the strategy to get to the next step in a career, or to entirely change a career, to do whatever it is they want to do. From idea to execution, Maigen is very hands-on with her clients as they make their transition to a happy holistic life.

Build the dream, identify the steps, and be held accountable

Christa and Maigen connected several months ago and quickly recognized their similar approach with working with their clients. Christa’s focus is fitness and Maigen’s is business, but their strategies are practically identical. Christa is on the same journey as Maigen with the goal of improving people’s lives not only through health and nutrition but also by focusing on what other areas are in need of a vitality boost.

Fitlandia’s core values incorporate:

  • Healthy, nutritious food everyday
  • Positive thoughts
  • Movement
  • Community

Maigen encourages her clients to find someone, a peer, a consultant, or what she calls a “tribe” to bounce ideas off of. These people, or group of people, help to hold you accountable during times of transition depending on what your goals look like in specific areas of your life. These “tribes” may vary based on need or purpose, for example, you may have a tribe for work and a different one for fitness.

Want change? Here are your first to-do’s

  • Talk with someone – this doesn’t need to be a coach or a counselor, talk to anyone who makes you feel heard and honest.
  • Say “I’m not happy and I’m ready for change”.
  • Take in feedback (but with a filter) – recognize where other people are when they give you advice.
  • Get real with your goals.
  • Give yourself permission to continue down the road of happiness and growth – keep the commitment to yourself!
  • Find the supportive people that help you feel connected, safe and completely heard.

Don’t forget to request to be part of the Fitlandia group on Facebook. It is a closed group but is free and everyone is welcome to join our “tribe” of supportive fitness friends!

If you’re looking to make a big career move, pursue your health journey or simply aren’t happy with how your life is currently going, Maigen encourages you “get radically clear” about what you’d like your life to look like, what you want to do and how you would like to interact with the world. If you’re here with us in Portland, she will be talking about this at an upcoming free NedSpace event, “Do What You Love with Maigen Thomas” at 12:00pm on August 22, 2017 at 707 SW Washington St, Suite 1100.

She’s also working on a workshop “What does it mean to do what you love, while doing what you do,” which encourages and guides people to get in touch with their core values and see the reflection those values have in what you do or want to do. These personal core values dictate our friendships, our decisions, our personal and business relationships and subconsciously make those career life decisions for us. Maigen finds it incredibly enlightening helping people get focused on their core values in order to define their ultimate goals.

For her, she describes her core values as being perseverant and determined, with a need to complete service to others. Maigen is happy by helping others reach happiness, protect their legacy and feel truly fulfilled.

Christa, on the same wave length, describes her core values as being a resilient guide for others, helping people tap into their subconscious minds to achieve more than their conscious minds ever imagined while continuously working towards her bigger purpose to help people along their fitness journey’s even when getting knocked down.

How do I determine my core values?

Maigen helps her clients determine the values that drive them and move them forward in life by looking at the setback moments you barely managed to get through, compared to the euphoric seasons where everything seemed to fit in to place. The beliefs or thoughts that carried through each of these times are engrained in you and will continue to move you forward.

If you’d like to learn more and gain more vitality in your own life stay tuned for Christa’s newest project, a book called “Strategic Vitality: The 11 Small Steps to Big Transformation” a collaboration of small things we can do, using strategic approach to help us take action and ownership with our health and wellness goals.

To be a part of the book launch’s first release, send Christa an  email with “BOOK LAUNCH” in the subject line. Also, make sure to stay in touch with Maigen through her website or shoot her an email for any support or to set up your free 20-minute consultation appointment!

Want to be a part of my book launch to provide feedback and get a FREE copy once it’s ready? Email Christa at info@fitlandiafitness.com!

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Overcoming fear and setbacks with DeShawn Fontleroy

Episode 45 – Learn How to Overcome Fear and Setbacks

Today we welcome DeShawn Fontleroy of Sports Mastery. Sports Mastery was created to bridge the communication gap of between the student athlete and their parents and coaches. He begins by mentoring athletes first on how to overcome fear and then by making the most of any obstacle or setbacks they may face. All while challenging their sacrifices and social conflicts to help them reach their goals.

 

DeShawn begins with many of his clients by first explaining the process of fear, followed by a list of everything that they find to be a fear in their own life. Common fears are rejection, criticism, ill health, poverty etc., which as DeShawn says, “Are all taught by our friends, family and environment.” He describes the only true fears we’re born with is the fear of heights and of loud noises. These are fears engrained in us, but not often found when looking at what cripples us on a daily basis.

The true definition of fear is an unpleasant emotion caused by the belief that someone or something is dangerous and likely to cause pain or threat.

DeShawn says, “The opposite of confidence is doubt and fear.” Your desire to improve has to include overcoming that fear factor if you truly want to overcome the emotions that are holding you from acting towards your dreams.

Many of us have these fears when it comes to making lifestyle changes or even a taking a break from things like sugar, caffeine, alcohol and refined carbs. It’s easy to wonder if you’re even capable. Well, you are!

Christa’s corner stones to fitness:

  • Daily Movement
  • Eating healthy
  • Positive mental thoughts with Mind Zoning® and meditation
  • Community

Life comes with challenges and the brain likes to go back into old habits in these times in an act to keep you safe. If your setback is a place that returns you to community it will bring you back to a place of progression. Being a part of a community, with mentors or what DeShawn calls a “corner man,” that always demonstrates acceptance and inclusion, will make you feel welcomed no matter where you are in your journey. This support will fuel you forward.

Sports Mastery Champion’s Blueprint

  • Legacy – This isn’t solely on what your goals look like, but how do you want to be remembered for the work you’ve put in? What are you doing every day which will reflect this?
  • Vision – When you have goal, what does it look like when you get there and how is it going to feel? Visualizing this goal will help your brain to follow that specific emotion, making it far more achievable when you get to work.
  • Mindset – What systems and strategies are you going to have in place for success and for setbacks? Success intoxication, as DeShawn describes, is when you fall back into an old mindset or set of habits when achieving a goal quickly. Keep moving forward!

The Power of Community

Both Fitlandia and Sports Mastery are deeply ingrained in the concept of community as a fundamental component to success, including the need to be deeply intimate with yourself. This intimacy includes all your accomplishments and your weaknesses. It’s important to know how to recover without feeling guilty when setbacks occur and to have that community of people in that time of need.

Recovering from setbacks quickly:

  • Have a plan in place so when you do have a setback, you immediately know what you’re going to do to recover
  • Have a couple people who keep you humble no matter how successful you are
  • Have a few “cheerleaders” you can always turn to

DeShawn says, “It’s all about planning for success and knowing what you’re going to do when fear creeps in so you can get back to the road moving forward.”

Make sure to list out your fears, work towards your goals by accepting the wins and the setbacks and go to iTunes and rate Fitlandia and Sports Mastery both with five stars! And if you haven’t already, click to join the closed (but completely open to everyone) Facebook group to be welcomed into the community!

For more of Sports Mastery, check out DeShawn’s Podcast and make sure you download his PDF to learn basic definitions and workbook assignments that will help determine your fears and how you feel and deal when challenged or threatened with them. You no longer have to deal with the bear of fear, “You just have to do the work”!

Thank you again to Portland Community College’s Institute for Health Professionals Functional Nutritional Program for sponsoring today’s show! This wonderful program is one year and 100% online making it doable for the busy entrepreneur who wants to integrate more holistic nutrition into their practice or if you’re just starting out. This program can completely boost your healthcare career in nutrition, just like Christa did back in 2015. The course is taught by practitioners who are experts in their fields who teach a science based curriculum; and for a well-rounded perspective, also incorporates traditional wisdom such as Traditional Chinese Medicine and Ayurveda. To learn more or to enroll for the next course starting September 25th, check out PCC’S functional nutrition program.

We’re just days away from our next round of 30 Days to Thriving.

Sign up TODAY for just $57 (88% off the normal price of $495). We start 8/1/17.

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releasing the guilt of a sugar addiction

Episode 43 – Releasing the Guilt of a Sugar Addiction

This week Christa is joined by Daniel Thomas, CEO of Evolution Eat, to help you release the guilt of a sugar addiction. Daniel is also partner and cofounder of Rich 20 Something, an education platform for millennials and entrepreneurs. Daniel teaches a counter-intuitive strategy to weight loss, dieting and lifestyle transformation that’s all about mindset, habits and skill development. Where self-development meets diet and wellness, Daniel helps individuals all over the world connect with their truest selves to begin a life of control over their bodies, minds and spirits; releasing all guilt from the past.

 

Daniel didn’t always associate with such positive principles or self-discovery. He describes growing up as a difficult time of being overweight, allergic and inflamed, feeling as if he had no control over his overall health.  With a loving mother who saturated him with love and food, he was quickly tied into an unhealthy relationship with food. Being an only child, Daniel often felt bored and lonely and found a reward loop with food that made him feel loved and entertained but lead to a reliance on food for fulfillment and to displace boredom.

This pattern continued for years after attending the best private high school in New York City, Georgetown University for undergrad, and almost stepping into Law School, as Daniel felt immense pressures to perform. He continued to gravitate towards things like caffeine, sugar and illegal uppers as a dynamic to feel better instead of looking for a solution from the inside.

When discovering the Paleo Diet, (before it was a hip thing), Daniel found it was the first time he had sunk into an “embodiment of control” over his emotions, cravings and old habits. He says that Evolution Eat was created almost by accident when the community surrounding him were so curious about his new discovery that as Daniel taught himself he built his practice by coaching others simultaneously.

Daniel says, “The second you can be honest about who you are, we can actually connect and help each other.”

He dives deep with his clients, as he states on his Website’s About Me, “The process of mastering a skill, diet, mindset, or lifestyle requires relentless effort, deep focus, and enthusiastic concentration. You must go deep to get something out of it.”

This is married with one of his core values of transparency as that it sets the stage to promote change. Being aware and externalizing your fears, guilt, shame or setbacks allows you to objectively look at it and release it from defining you any longer. Many of us live in fictional worlds and are never able to make a change or impact because we’re constantly maneuvering around what others think.

As we’ve discussed in other podcasts, everyone is so different and learning what your triggers are and the emotions that follow them, will continue to vary.

Daniel’s tips on how to bounce back from cravings:

  • Be aware and understand your dependencies – it’s incredibly important to be aware of the foods you consume as they may bring you down through addiction or bring you up through health.
  • Approach new ways of lifestyle with a new perspective – instead of focusing on the things you must eliminate, embrace the mindset of eating more of the good stuff! When your blood sugar dips, you need to fulfil up with protein and healthy fats, and LOTS of it.
  • Treat the journey as a long process and a skill that you can develop. When you make a mistake don’t carry it with guilt but invest in that mistake, it takes time!
  • Get out of your fixed mindset – no one is going to be perfect all the time and that’s okay.
  • Become curious about what’s happening in your environment when you’re craving sugar.
  • Educate! Immerse yourself in self-development of your awareness, mindset, external demands and habits.
  • Plan by prioritizing yourself – be proactive while planning food out and stick to it.
  • Implement a keystone habit – this is something that is good for yourself that you commit to every morning that brings you closer to connecting with the world from the inside out.
  • Meditation – trust that you’re all you’ll ever need to make yourself completely well!

“Living healthily is a skill you can train, it’s not a race to some desired outcome.” Daniel states.

There’s a solution to every single problem and we can change our lives at any second through Mind Zoning® and meditation, connecting with community, healthy eating and daily movement. Daniel does this every day by running down to the beach by his house at 4:45am, meditating for 20 minutes and then jumping in the freezing water. This daily practice sets him up for success, whatever his day may look like. His healthy routine is on his own terms which ensures he’s following his intentions and goals.

To connect with Daniel, make sure you check out EvolutionEat for mini courses, newsletters and blogs, or connect individually by emailing him at daniel@evolutioneat.com.

Feeling overwhelmed on how to break free from a sugar addiction, join our 7-day No Diet Detox challenge for FREE. It starts with awareness. Sign up today!

Huge shout out and thank you to today’s sponsor, Portland Community College and their holistic nutrition program. This 100% online program is 1 year and provides students with science-based principles while integrating in Traditional Chinese Medicine and Ayurveda for a well-rounded perspective on nutrition to start your healthcare career in nutrition or to supplement into your current holistic program. Christa did this course back in 2015 which launched her into creating what Fitlandia is today! To learn more or enroll for the next course starting September 25th, check out PCC’S functional nutrition program.

And, don’t forget to head over to the Fitlandia Podcast  on iTunes and subscribe, rate and review us! Make sure to put in your keystone habit about how you’re starting your day off right. We can’t wait to read them!

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Grieving Your Old Lifestyle

Episode 42 – Grieving Your Old Lifestyle

It’s natural to grieve your old lifestyle when making a shift into healthy eating, daily movement and positive thoughts. You’re forced to look at old patterns and learn how to let go of old coping mechanisms. In today’s show, we’ve pulled the webinar archives to repost this important info. We look at the Transtheoretical Model of Change as well as the 5 Stages of Grief to explain this process so you’re better prepared to cope with emotions.

What we can learn from models of change and stages of grieving when setting health goals?

As a Functional Medicine Practitioner working with my patients to overcome their health challenges and create positive change, I have to be aware of mind set and my expectations regarding their wants and needs.

It is never as simple as “tell me what to do and I’ll do it” or “this is the plan and these will be the outcomes.” Creating health is really about changing lifestyle and that involves transformation of not only the physical, but the mental and spiritual practice that we engage in every day.

If you have had involvement with Psychotherapy or studied psychology in school you may have heard of the following two models. While I have not studied these in depth I have used these to help myself and my patients understand where they are in their desire to change. No matter how much we associate transformation with what we do i.e. exercise, diet, sleep, therapy etc there is no denying that how we feel about the process is more telling of our future success or failure.

What has grief got to do with change?

First introduced by American Psychiatrist Elisabeth Kubler-Ross in her 1969 book On Death and Dying, the 5 stages of grieving has been useful in navigating people through the grieving process. While these stages are not meant to be a complete list of all possible emotions people will experience, they are helpful when facing a life-altering undertaking such as losing 100 pounds for example.

In the transtheoretical model, change is a process involving progression through various stages. When setting goals that are life changing people forget to take into account the process and commitment that is involved. I feel that checking into these various stages can be helpful in committing to the process.

Kübler-Ross model
The 5 stages of griefDenialAngerBargaining

Depression

Acceptance

Transtheoretical model
Progression through a series of stagesPre-contemplationContemplationPreparation

Action

Maintenance

Termination

While both models are controversial in their validity I feel that both patient and practitioner can use these stages to gauge commitment and track change so as to best reach their goals.

denial1. Denial & Precontemplation (Not Ready) – The person is trying to shut out the reality or magnitude of his/her situation, and begins to develop a false, preferable reality. People are not intending to take action in the foreseeable future, and can be unaware that their behavior is problematic. Unfortunately, this is where most people sit for too long until their health affects them negatively daily. For example a patient who is insulin resistant but not yet diagnosed as diabetic – “They have pills for that – I’ll be fine.”

2. Anger & Contemplation (Getting Ready) – People are beginning to recognize that their behavior is problematic, and start to look at the pros and cons of their continued actions. They recognize that denial cannot continue and may become bitter, the patient is very difficult to reason with due to misplaced feelings of rage and envy. The patient can be angry with self, or with others, especially those who are close to them. Certain responses of a person undergoing this phase would be: “Why me? It’s not fair! I don’t want to give up my wine.”; “Why do I have to do this? Jane lost weight without having to do any of this!”

3. Preparation & Bargaining (Ready) – Patients intend to take action in the immediate future, and may take small steps toward behavior change. This often involves bargaining where the patient hopes that they can somehow avoid going down the path the practitioner has chartered for them. Seeking to negotiate a compromise is normal and it is important for practitioner and patient to truly examine whether this patient is ready for the next stage. Example: “OK so I’m cutting out sugar but chocolate brownies made with honey are fine! Right?”

4. Depression & Action – I know this sounds like a stalemate but I often see patients acquiring new healthy behaviors only to withdraw. “What if I succeed in kicking my diabetes?” “What if I really do lose 100 lbs?” Their friends can change, along with their habits, their clothes, even their problems. It is natural to feel sadness, regret, fear, and uncertainty when going through this stage. Feeling those emotions shows that the person has begun to accept the situation. Becoming a different person requires an immense amount of courage!

5. Acceptance & Maintenance – Patients have been able to sustain action for a while and are working to prevent relapse. At this stage they have come to terms that they are better off this way and the changes have become the new lifestyle. This typically comes with a sense of peace, a retrospective view of self, and a calm stable mindset. I often hear “I can’t believe how much better I feel. I won’t go back to the way I used to eat!”

acceptance of a healthy lifestyle6. Termination – Individuals have no temptation to return to their old unhealthy habit as a way of coping. They are happy with the path they chose to follow and are comfortable with themselves and have been accepted by their peers old and new. This is ultimately where a good practitioner would want their patients to reach. While termination sounds final it is here that a doctor and patient build a lasting relationship built on mutual admiration, trust and satisfaction. It is here where the true reward lies.

So, remember no matter where you are in life, and in health, be aware of your motivation, set a course, create some systems, build in rewards, keep checking in with yourself, be kind to those around you and especially to yourself, be brave, live life, and stay strong.

Need help getting started? Try out our FREE, 7-Day No Diet Detox. That’s right – no dieting! Just 7 days of snapping pictures of your food to begin the mind-body connection.

 

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JP Sears of Awaken with JP

Episode 41 – Become Ultra Healthy with JP Sears of Awaken with JP

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 addiction for the next 30-day program with Fitlandia.

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Envisioning a healthy summer

Episode 39 – Envisioning a Healthy Summer

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.

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30 Days of Mind Zoning® via Facebook LIVE

30-Days of Mind Zoning® via Facebook LIVE

Oh my gosh, I’m so excited (and crazy scared) that I’ve decided to take the leap and go live on Facebook EVERY DAY for the month of June, delivering 5-minute Mind Zonings® to my awesome, loyal following. And I really want you to join me.

The History of Mind Zoning®

For those of you new to Fitlandia, Mind Zoning® is the foundation of everything we do to help you get fit today, but stay fit for life and put an end to dieting. These audio recordings are much like guided meditations that help create new neural pathways in the brain so that eating healthy, moving daily, and having positive thoughts becomes easy. Sounds great, right?! Check one of them out here: Healthy Suggestion Surge. I developed this process through my own journey of leaving the wild, corporate exec world and transitioning to a Certified Hypnotherapist, Life Coach and Nutritional Therapist. Through this, I realized the diet and fitness industry were broken because no one was addressing the mind along with food, movement and community.

Our Core Values

As I started to build Fitlandia, I wanted to ensure we addressed the most hectic lifestyles: busy moms, execs, entrepreneurs, etc. Making time to prepare meals and move every day can be tough. So everything we do at Fitlandia addresses these times crunches. We have loads of 30-minute recipes, workouts as short as 15-minutes, and soon we’ll have…

5-Minute Mind Zonings®

While I’d love to say to everyone reading this, “Take 30-minutes each day to meditate,”I know that’s a tough hurdle when making dramatic lifestyle changes. Realizing the mind is so powerful, I knew that even carving out 5-minutes per day, every day could have significant benefits. Hence, 5-minute Mind Zoning®.

It’s because we share a crazy-busy lifestyle that I was inspired to develop this collection. Every day in the month of June, I’ll be recording a brand new MZ to then mix with gorgeous spa music and/or binaural beats to launch the collection in the Fall of 2017.

Facebook Live EVERY Day?

I really struggled with the idea of going FB live everyday in June. That means I have to get out of my PJs, put myself together, maybe even shower EVERY day. I haven’t done that since I was in the corporate world. And truth be told, I probably won’t do it now either. I’m going to commit to delivering great content and let go the notion I need to be completely done up to deliver it. I mean heck, your eyes will be closed anyhow – HA!

So I thank you in advance for accepting me as I accept all of you – perfect in imperfection…and some days still in my workout clothes – or with bags under my eyes. 

How I Developed the Content

Ok, now onto the good stuff – the line up of Mind Zonings®. I carefully crafted this schedule based on 3 key things:

So for those of you thinking about making a healthy lifestyle change, it’s a big notion for your brain to get on board with. Learning how to create new habits and release old ones is very similar to what one experiences in the 5 stages of grief. Denial, bargaining, even anger are common. Dr. Jerome Craig and I discuss this in the webinar Grieving Your Old Lifestyle. Our willingness to change evolves over time too. Having a bit of understanding about these stages can be a giant relief for someone trying to embrace where they are today and what next steps to take.

The design of the Mind Zoning® schedule is meant to build upon the previous day; therefore, starting with day 1 and seeing it through every day with me will have the best impact on behavior by the end of the 30 days.

The Daily Line Up at 12PM PT

Drum roll please. Here’s the day-by-day line up starting June 1, 2017. I’ll provide a brief intro on the topic then launch right into 5 minutes of bliss.

When you tune in every day at 12PM PT, please ensure you’re in a place where you will not be interrupted or distracted. It’s only a few minutes and this is a real gift you can give yourself – a mental break in your day. Ahhhhh…

Safety first: do not listen while driving or operating machinery.

Dealing with Denial

It’s easy to deny the true state of our health and fitness because it can literally feel overwhelming. Join us for help with accepting where you are to then create a path forward.

Become Aware

Feeling resistant to change, unmotivated to move, unready for help? Today’s Mind Zoning® will give you permission to accept where you are so you aren’t feeling forced to change against your will. We’ll then invite your mind to become aware of the opportunities that do feel safe as an easy next step.

Navigating Anger 

Have you ever felt angry looking at others around you that can seemingly eat anything they want while you have to limit certain foods to manage your fitness? That “why me” syndrome is common and normal. Today, we’ll help you navigate those feelings so they become productive v. disruptive.

End Bargaining

As part of the process in giving up an old, unhealthy lifestyle, there’s bargaining involved…and lots of it. You may have had thoughts of “Well I can eat just one,” or “If I do this exercise, I can have a few drinks.” While this is a normal part of adopting a new lifestyle, these are pitfalls that tend to maintain the status quo. Get savvy on how to release the bargaining trap.

Ready for Change

Maybe you’ve already started your journey to fitness with doing some research, connecting with others, or talking with your doctor about lifestyle changes. Celebrate those actions and take them to the next level today as you’re ready for change.

Pros and Cons

Connect with your “why” on a deep level to understand the deep drivers to the change you desire. Maybe it’s better health, increase self-esteem or more energy. Listing out all you hope to gain, while also outlining you’re giving up, can help you see how positive this overall endeavor really is making action that much easier.

It’s Time to Act

Take even the tiniest of actions and turn them into real transformation. When we repeat behavior each day, our mind develops a new, lasting thought-pattern that serves your fitness goals.

Visualize Your Future

Your mind loves a roadmap to follow. Create the blueprint for the body, mind and soul you desire through visualization. You’ll then get to connect with the emotions of having already achieved all your goals, which solidifies the plan. You’ll notice how much more motivated you are to move, think and eat well every day.

Reframing Thoughts

You are what you think. Period. With our brains naturally geared toward a negative bias, we have to practice reframing all negative thoughts and turning them into positive ones. Having this switch will do wonders for releasing old behavior that no longer serves your goals. Go from “No, I can’t,” to “Yes, I can!”

Ditch Diet Myths

You remember the days of “No pain, no gain,” right? And you’re still being bombarded with quick-fix promises through pills and powders. These old dieting paradigms have been proven to fail you. It’s time to ditch them and focus on adopting a lifestyle for good. It’s time to end dieting and get fit for life.

Prioritize Your Day

We’re here to tell you, you DO have time to exercise and make healthy meals. Yes it requires planning, but also knowing how to prioritize your time. Find tips to become more efficient in your tasks, as well as clearing our your calendar to make you fitness a priority in your day.

Setting Boundaries

If you’re a natural caretaker, you’ll want to tune into this Mind Zoning® for sure. Making yourself the priority is foundational to showing up as your very best for others. Give yourself permission to set healthy boundaries so you can put yourself first, guilt-free.

Get Over the Hump

During the change process, people can look back on that past life, feel a deep sense of loss and become depressed. Here you can reconnect with your why and purposing driving your desire to live a healthy lifestyle.

Find Your Tribe

Did you know you’re 3x more likely to stick to a healthy lifestyle when you’re connected with others on the same journey? Visualize the type of people that will elevate your fitness goals so you can then go out and find them!

Power in Vulnerability

Identifying and communicating where we struggle opens us up to a world of support. As we mentioned yesterday, it’s about leaning on your tribe when you need them. There’s power in vulnerability so open your heart up to receive the love and support.

Goal Setting

Our minds love something to look forward to. Our behavior then falls in line to support achieving it. Set a clear, attainable goal today that you can feel proud of once you’ve achieved it. This wins build upon themselves to continue a successful health journey.

Find the Right Food

Not one dietary plan works for everyone and it can take years to find what is best for you without this Mind Zoning®. Learn how to track your meals and tune into your body to create the best possible meal plans for you and your goals. The following 3 tracks will also help you along the way.

Jazzed to Journal Part 1

Let’s get you over the idea that food journaling is a painful, tedious process. Go from feeling furious about the practice to feeling curious about what it will reveal.

Jazzed to Journal Part 2

Let’s get you focused on tracking your macros (protein, fats and carbohydrates) along with your energy, mood and hunger levels to find what ratio works best for you.

Jazzed to Journal Part 3

Struggling with a health concern such as obesity, high blood pressure, skin disorders, auto-immune disease? Tracking your food before starting an elimination diet then during and after can help you become certain about which foods to put on your -no-no list to feel your best.

Sleep Essentials

Make restful sleep your number 1 priority. Without solid restorative sleep, you’ll be at risk for a myriad of health problems. This Mind Zoning® will guide you to a nightly routine of good sleep hygiene to promote the rest you need and deserve for optimal health.

Make it a Lifestyle

End yo-yo dieting and ditch the idea you’ll maintain weight loss “once you get there.” Today’s the day to embrace a permanent, healthy lifestyle and give up the on-again off-again cycle of deprivation and over-indulgence. It won’t happen overnight, but instead it’s unfolding everyday.

Healthy Eating Out

It’s not an oxymoron to think you can eat out and still have it be healthy. Break through this perceived obstacle and open your mind to the possibility of eating healthy anywhere. Whether is engaging some pre-planning or asking for modifications, you can do it anytime, anywhere.

Becoming Resourceful

Your mind is a powerful muscle. Strengthen it by opening up to the possibility that you have access to everything you need to be successful. Tap into your inner wisdom to get answers that will break through any fitness barrier. You’ve got this.

Motivation to Move

Imagine the desire to move everyday. Exercise doesn’t have to be hard, nor does it have to be time-consuming. Give your mind the space to imagine all the health benefits from a daily practice.

Get Unstuck

Sometimes we all get in a rut. Let Mind Zoning® reconnect you with your goals and reignite your passion for fitness. Keep moving forward and let nothing stop you from living the healthy life you deserve.

Overcome Plateaus

Our bodies are miraculous instruments geared toward our survival. This Mind Zoning® will help you connect with you remind to find and accept your ideal weight or give it the reassurance it needs to continue to release excess weight being carried.

Inspire Others

Tap into the very heart of who you are and your unique approach to inspiring someone new on their journey. By sharing your wins, stumbles and recovery you’ll spread the mission to put an end to dieting so we can all be supported to live the healthiest possible lives together.

Getting Back Up

We all have our stumbles, but with Mind Zoning® you don’t have to let them take you back into an old lifestyle. Recover faster and easier from any hiccup. Remember you have this collection to go back to any time to support whatever it is you may need.

Celebrating You

You are a magical, powerful being. Your ability to transform your life is endless. Connect deeply with your incredible resolve to life the healthiest life possible. You are capable of anything and everything you imagine. Go after it today and every day.

 

Pop on Over to Facebook, give Fitlandia a “like” and stay tuned for the launch on June 1, 2017!

Ready to get the early release access? Sign up for the Fitlandia Newsletter (no spam!) and get first dibs on the mixed, 5-minute Mind Zonings® due out in the Fall of 2017.

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Episode 35 – Get Fit Using Your Emotions

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.

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Episode 32 – Transform Your Life with Tapping with Jessica Ortner

Christa gives us a massive treat with this week’s podcast by welcoming Jessica Ortner to the show! Jessica Ortner is a Stress Reduction and Weight Loss Coach, New York Times’ best-seller and producer of the documentary, “The Tapping Solution.”

 

To celebrate Jessica’s contribution to our Fitlandia community, Christa is offering a 20% discount for the next round of the No Fools Detox. Go to the Fitlandia Store website, put the No Fools Detox in your cart, and enter the code “Jessica20” at checkout to receive your discount. The next round launches on May 15th with only 12 spots available so make sure to not miss out on this deal as you learn the techniques to help you succeed on your health and fitness journey.

Background

When Jessica was introduced to tapping by her brother, Nick Ortner, she was absolutely blown away by its effectiveness. An “over thinker” since childhood, Jessica describes how she struggled to use positive affirmations and other techniques to shift her brain’s way of thinking. Like many of us, the anxiety and worry that clouded her mind not only affected her brain but she felt it throughout her whole body. Since tapping helps to relieve the physical symptoms associated with anxiety, Jessica found that it worked to quiet her mind but also to calm her body and reduce the corresponding physical stress. She and her brother became proficient in using tapping and eventually filmed a documentary where they brought in experts and followed ten people to chronicle their success using this technique. This video documentary has been widely used by tapping followers to demonstrate how it is done and to teach and inspire others.

Jessica explains, “Tapping is a stress relieving technique to do while focusing on what’s causing you anxiety while tapping on acupuncture points”.

Our ancestors needed to have that flight or fight response to stay alive; producing physical strength and increased cortisol. Then we evolved, and although our fears are normal everyday things like our jobs and family life, our bodies continue to react in the same way as our ancestors did – with a physical reaction. Our heart begins to race, we start sweating, our stomach might start to turn and our whole body will be in a stressed state. Although our mind will usually start to rationalize with a positive outlook, it is the body’s natural reaction is to keep us safe, so the physical symptoms remain. “We are wired to have a negative bias to keep us safe”, Jessica explains. We need to train both our body and our mind that it’s safe to relax but first we must get clear on what is causing the stress and access the pressure points at the same time to help us relax.

When we tap on these acupressure points, it calms us physically. Naturally, we do things with our hands when we’re anxious anyways. For example, when we’re tense and press our fingers in between the eyes at the top of the nose or on our temples, we do this to comfort ourselves. Now we’re using these points and stimulating them by tapping and while doing so, we focus on a thought, it sends a calming signal to our brain that tells us it’s okay to relax.

From the age of 14, Jessica struggled with her weight. She was “brainwashed” by believing the only way to lose weight was by diet and exercise. She was caught in an endless cycle of Yo-Yo Dieting and what she calls a “Pattern of Panic”. The panic state would be caused by an unflattering photograph or an upcoming event that would propel her to start another fad diet or exercise program. She would follow a strict set of rules about what to eat and actions to follow but this structure was exhausting and Jessica would always find herself resorting back to her old self-sabotaging and rebellious behavior. She explains, “The panic does make us take action but it is never sustainable. You don’t have to be in a state of panic to make changes like many of us have been taught to believe. It’s when we completely accept ourselves that change becomes sustainable.”

Jessica had an epiphany when she realized that she had achieved success with her tapping education and her books, but this success did not carry over to her struggle with her weight. It was then she realized that she had been using tapping for everything except weight loss.

“When you make weight the excuse to not be happy, sometimes we don’t want to let go of that excuse. Doing new things is still scary, expansion doesn’t have to be so terrifying that you freeze but there’s a level of vulnerability when you do something new. When you hold onto an excuse your whole life there comes a moment when you begin to sabotage yourself because success becomes scarier than failure”.

Jessica concluded that her weight was not the boundary but more importantly it was her self-loathing and condemnation she had about her body image. She shares two important concepts:

  1. It’s easy to take care of something you value. The more you hate on your body the more stuck you are in that. Many times, we think of food as a reward but when you value yourself, you’ll pay a lot more attention to what your body needs. It’s okay to indulge in wine or chocolate on occasion but to do it in a loving nurturing way and not to escape an emotion.
  2. Diets have a time frame – 30 days for example, but what happens on day 31? Its makes much more sense to be on an “experiment”. The difference between a diet and an experiment is that an experiment is continual and flexible, but a diet has an end date or an “I’m exhausted date”. It takes experimentation to get your body adjusted off the inflammatory foods while working on the mind so that you can make healthy choices moving forward. Our bodies are continually aging and changing, and we need to adapt and learn what works for our bodies every single day. Every body is different; what works for one person may not work for someone else.

“If you’re waiting for someone to give you the answer for your perfect body, you’re never going to get there”. Jessica says, “You have to go within.”

Jessica points out its important to know that foods are designed to be addictive so we need not blame ourselves entirely. There’s a physical component of course but we’re sometimes looking for comfort or a familiar connection that makes us think we need to eat or have that daily glass or bottle of wine. Our brains are wired to have a positive outcome – to take care of us now; that is why we sometimes act in ways that bring a negative outcome even when that was not our intention. These acts which we think are going to be enjoyable, often create the opposite result.

Jessica offers a great quote by fellow tapping practitioner, Brad Yates, “Self-sabotage is simply misguided self-love”.

When people understand where they’re at and can be present in that stress, they can use techniques like tapping to free themselves of their negative behaviors. “It’s easy to focus on what’s not working but when we make it fun we can make it last; happiness is an adventure”, Jessica exclaims. We must intentionally reverse our brain’s natural reactions to make positive, sustainable changes.

Christa recommends an awesome book on this subject, Presence-Process-Healing-Journey-Awareness, by Michael Brown.

Steps to Transform with Tapping

Jessica leads us in a tapping demonstration (view the video for a visual instruction).

  • Tap on a craving
  • Think about what makes your mouth water (salty chips, sugary chocolate, wine?)
  • Let the craving intensify and notice where you feel the craving (mouth, chest, stomach?)
  • Rate the craving level from 1-10, with 10 being the highest most intense level
  • Set-up Statement: helps neutralize judgement. “This is how I feel and it’s okay”

 The Tapping Points

Side of the hand (doesn’t matter what side of hand)

Eyebrow (right on the bone on the inside where the hair begins)

Side of the eye (on bone)

Under eye (follow bone underneath eye)

Underneath nose

Underneath lip (at crease between lip and chin)

U-shaped bone on collar bone (tapping with whole hand on your chest also stimulates that point)

Underneath the arm (hand with underneath the armpit, at bra strap for ladies)

Top of the head

Begin with the side of the hand and make an affirmation statement like:

“Even though I’m craving this wine, I accept myself and how I feel. Even though I really want this wine because it’s been a long day, I accept myself and how I feel. Even though I’m really craving this wine, that is okay.”

Continue to give a voice to the craving.

Eyebrow – This craving for this wine.

Side of the eye – This craving in my chest.

Underneath the eye – This intense desire for wine.

Nose – I really want it right now.

Chin – I’m craving this wine.

Collar bone – My whole body wants this wine.

Underneath the arm – This intense craving is so strong.

Head – I’m fighting this craving I feel like I am losing, I really want this wine. It’s been a long day and I really want this wine.

Repeat and affirm reasoning

Side of hand – It’s been a long day.

Eyebrow – I have a lot to think about and have a lot on my plate right now.

Side of the eye – I give myself permission to relax.

Nose – With or without the wine.

Chin – I give myself permission to relax.

Collar bone- Even though it’s been a long day.

Head – I give Permission to relax now and to take a break.

Take a deep breath in and while tuning in to your solar plexus notice has this craving shifted and do you feel still the same tension? Most often, the craving is reduced or lifted completely!

When you’re in a relaxed, focused state, that’s when you can access all the wisdom you already possess. Through tapping you can access that connection you have with foods or alcohol which many of us are usually just not aware of those patterns. From where you are you can’t see it, but when you’re relaxed and not in a panic state you’ll recognize and understand what drives your cravings and learn how to not allow them to control your behavior.

What an informative and exciting interview! Be sure to check out Jessica’s website (including guided tapping meditations for morning and night) her book, Tapping-Solution-Weight-Loss-Confidence and also her Adventures in Happiness podcast on iTunes.

 

We’d love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We’ll feature them in an upcoming show.

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