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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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Episode 31 – Tap Into Childhood to Understanding Adult Lifestyle Choices

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!

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Episode 28 – Stories of Transformation with Gina & Kris Robert

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.

 

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Willpower is a Myth and a Lie. Learn How to Change Your Habits for Good!

Holding onto the thought that willpower will help you create a permanently, healthy lifestyle is myth and a lie. But we’ve got a solution to help. It’s called Mind Zoning®.

Flashback. We’ve all been there. The dinner party with friends filled with plenty of hors d’oeuvres and drinks that smell and look so tasty.

You glance at the table of snacks just to see what is there. You note that only a few options are healthy and would fit within your lifestyle choices, but you grab some of the others too.

Mentally, you know you have chosen poorly, but “You just can’t seem to help it in those social situations!”

Flash forward. Now, if this situation sounds somewhat familiar to you, don’t feel bad. This situation is more common than any of us would like to admit.

But why couldn’t you just choose the healthy options? Why couldn’t you pass up the snacks outside of your lifestyle choice? Why did your willpower fail you?

Here’s Why: Because Willpower is a MYTH and a LIE.

To understand this, let’s learn a little anatomy of the brain together!

The neural pathways of the brain work like little highways that pass along immense amounts of information throughout the brain. The more a certain pathway is used, the more it is turned to when your brain isn’t sure which pathway is appropriate for the situation or when your brain is placed under stress.

For example, if you have always kept a bar of milk chocolate in your desk and eat a small piece whenever you feel stressed at work, your brain is now triggered to choose chocolate (or another fatty and sugar-filled substance) when it is stressed both at work AND elsewhere.

What’s more? Even when you work hard to adopt and practice healthy lifestyle choices, under stress, your brain will still turn to those old neural pathways and the corresponding bad habits.

The Good News is That the Brain is Moldable.

The flexibility of the brain is called neuroplasticity, which means that it is always changing and CAN be adjusted to create new neural pathways and make positive choices!

Enter the hero of this story! Mind Zoning®.

Mind Zoning® is the technique created by Fitlandia CEO, Christa King, to help create new thought patterns in your brain to make lasting and permanent changes.

This means that by harnessing the power of your own brain with this technique, you can now actually train your brain to forget those bad habits when placed under stress, and turn to the new and good ones!

Before you can successfully shift your exercise and eating habits to the healthy lifestyle of your choice, you need to first shift your mind to positive thought perspectives.

Mind Zoning® helps you do this and finally ends the disheartening cycle of starting, and then falling off your diet, or yo-yo dieting. You can adopt a health body, spirit and mind for good!

So How Does Mind Zoning® Work? 

Mind Zoning® begins with meditation. You regularly engage your brain by listening to powerful guided meditations to encourage your brain to release the old neural pathways and adopt new, positive ones.

Research proves that adjusting your neural pathways can help you lose weight, stop smoking, or simply adopt the healthy habits that used to fail to stick. You can drive up to 95% of your fitness and healthy lifestyle behaviors with this amazing technique.

With regular practice, you will see amazing results and finally take control of your mind and develop the healthy lifestyle habits you have always wanted.

Learn more about harnessing the power of your mind and Mind Zoning® at https://www.fitlandiafitness.com/mind-zoning/

Download the FREE Mind Zoning® app on iTunes today.

 

 

 

 

References

1) Yau, Yvonne H. C., and Marc N. Potenza. “Stress and Eating Behaviors.” Minerva endocrinologica 38.3

(2013): 255–267. Print.

2) Grohol, John M. “ MIT explains why bad habits are hard to break.” World of Psychology: Psych Central

(2005): https://psychcentral.com/blog/archives/2005/10/20/mit-explains-why-bad-habits

-are-hard-to-break/

3) Websites Referenced:

http://www.marilyngordon.com/240/train-your-brain-to-let-go-of-habits-–-10-steps-to-create-new-neural-pathways-of-the-brain/

https://www.sciencedaily.com/releases/2016/05/160526185419.htm

https://psychcentral.com/blog/archives/2005/10/20/mit-explains-why-bad-habits-are-hard-to-break/

https://www.fitlandiafitness.com/mind-zoning/

https://www.sciencedaily.com/releases/2015/08/150805140245.htm

http://examinedexistence.com/how-you-can-train-your-brain-to-create-new-habits/


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Episode 27 – Intro to Emotional Freedom Technique (EFT)

Episode 27 – Emotional Freedom Technique (EFT Tapping) Releasing Yourself From a Stressed State of Mind

 

Today we welcome Emotional Freedom Technique (EFT) Therapist Jen Richards, founder of Matrix Rejeneration, who is here to tell us about Emotional Freedom Technique, also known as EFT Tapping. EFT Tapping, or “tapping” is an effective self-help technique which combines cognitive and exposure therapy with acupressure in the form of fingertip tapping on 12 specific meridian points. At the end of the podcast, Jen outlines the steps for us to follow to practice tapping so we can benefit from this quick and simple technique.

Jen’s Story

From her earliest days, Jen suffered with her body image, and by age 17, she had developed anorexia which eventually transformed to bulimia. For next 15-20 years, she lived in limbo not knowing how to eat or nurture her body in a healthy way. She battled depression and her thoughts often felt chaotic when it came to eating. Jen eventually tried tapping and saw immediate results. She says, “I understood why I had developed patterns with eating and the unhealthy relationship I had with food.” This practice can release us from past emotional traumas, stress, or pain and replace those emotions with a state of well-being, giving us back a life of love and healing.

With the success Jen had experienced herself, she knew she could help others by becoming an EFT practitioner and coach, especially to women suffering with body issues. “Once we heal ourselves, we then can inform and inspire others,” she exclaims. Jen has witnessed many triumphs using this technique, and her mission is to empower women so they can step up and step forward into the person they’ve always wanted to be.

How and Why EFT Tapping Works

What happens with stress?

Our bodies are designed to survive and evolve, we are naturally programed to look out for dangers that would interfere with that process. When we encounter things we’re afraid of, or a certain stress, our body goes into a fight or flight mode. We simply can’t digest food properly in this stressful state because our energy is being used for the body to be in survival mode.

Our autonomic nervous system unconsciously reacts and regulates bodily functions such as heart rate, digestion, respiratory rate and other reactionary responses. The amygdala part of our brain, which recalls memory, decision-making and emotional reaction warns us of danger. This causes our body to release an overload of hormones like insulin and cortisol, which are not only fat-storing hormones, but also play factors in weakening our gut bacteria, causing food intolerances and digestion issues. Our thyroid stops functioning properly and even the mitochondria in our cells are diminished, limiting the effectiveness of the metabolic systems we need to burn and digest foods correctly.

These negative thoughts we have about food, ourselves or our actions, set off these hormonal responses and with 37.2 trillion cells in our body, we send those cells into action.

“When we get afraid, it neurologically transforms us.”

How Did Modern-day Tapping Start?

In the 1980’s, clinical psychologist, Dr. Roger Callahan, was working with a woman with an incredible fear of water. This woman’s fear was so great that she was unable to even bathe her children. Without finding success in any current remedies, he read about a similar technique used in ancient Chinese medicine. Pressure was applied (by touch or with needles) to the meridian points that flow through the body. These channels are like energy highways through our systems, commonly referred to as “Chi”.

He discovered when we have a sick feeling in our stomach there’s a meridian point that corresponds with the stomach just under the eye. Dr. Callahan started to have his patient tap on her eye and as she focused on the feeling, eventually the feeling started to leave her stomach and she overcame her phobia. To this day, she is still not afraid. This is when Thought Field Therapy, or TFT, was born.

Dr. Callahan worked along Gary Craig who developed EFT, expanding the practice of tapping. The fundamental difference with TFT being, silently thinking about the problem whereas with EFT, the statement is verbalized.

The Meridian Points – Where to Tap 

Karate chop – side of hand

Eyes – between the eyebrows

Side of the eye

Below the eye

Below the nose

Chin between your lip and chin

Below your collarbone(s)

Under the arm (lady’s bra strap)

Crown – top of head

Work from top to bottom and don’t worry about getting it right, even if it’s not perfect, you’re doing some healing in an energetic way!

The Mantra Statement

Besides the physical tapping motion, we incorporate the cognitive piece by developing a mantra statement. This type of exposure therapy gets us talking about our emotions and keeps our energy flowing so we can begin to release them.

Start with how you are feeling, “Even though…”

When acknowledge a craving, for example, start with how strongly you’re feeling it, where you feel it in your body and associate the feeling with a shape and a color.

“Even though I have this craving for _____, this _8/10 craving for _____, and it’s all in my ______, this big _____ _____, I deeply and completely love and accept myself.”

For example, Christa has a lot of stresses in her life, a busy job, home life, finances, etc. She feels the stress in her stomach, and she visualizes it as a big red blob. She ranks the level of her craving as 8/10. When she feels this type of stress, she tends to crave a glass of wine.

Christa’s mantra statement would be something like:

“Even though I have this craving for wine, 8/10 level craving for wine and it’s all in my stomach, this big red blob, I deeply and completely love and accept myself.”

Let’s Put it All Together 

Use your mantra as the set up statement, and begin with the side of the hand – the karate chop.
(Repeat 2-3 times)

“Even though I have this craving for wine, 8/10 level craving for wine and it’s all in my stomach, this big red blob, I deeply and completely love and accept myself.”

Then, starting at the top of the head and moving through each pressure point, verbalize the “feelings” part of your mantra statement. (Repeat 2-3 times per point)

“This craving, this craving in my stomach, this craving this big blob, this red blob in my stomach, I so want a glass of wine, so want this glass of wine, this craving of wine, this 8/10 craving, I feel it all in my stomach, this craving for wine, this 8/10 craving, I feel it in my stomach, this craving, this big red blob, this craving for wine, this craving.”

Breathe a big deep breath in, let it out and check back in with yourself to see if the craving level has lessened or changed.

Focus on the detail of the feelings at each of the points to release the intensity of the craving.

Tapping helps us discover why we’re really craving something, and to recognize the corresponding emotional reason(s) behind the craving. This is a great tool to use in the moment to decrease our stress level. It gives us access to the frontal lobe of our brains so we can start thinking more logically.

Try to journal while you tap to write down any awareness’s and follow the journey of releasing yourself of your connections you have with food. When we write the issue down, we bring it to life and can see how it may have been restricting us. We can give these thoughts love and not continue to let them control us. “Write it down, and give them the light and the love they actually deserve so you can invite the lesson back to you so you can work through it and grow,” Jen comments.

Your brain is trying to serve a positive function when you crave sugars, alcohol and/or refined carbs. It knows it makes us happy but applying tapping instead will remove that guilt, frustration and shame that follows from performing those behaviors. Now you can create a new pattern that follows and serves your greater good.

“When we shift the brain to gratitude we shift the energy so we shift our biology,” Jen explains.

It all comes down to our thoughts; our thoughts create the blueprint of our reality. The amazing thing to note here is that we have the power to reprogram our DNA by changing the energy flow within our cells.

Jen highly recommends this book, The Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce Lipton.

Tips:

  • Tap whenever you need to, try to get into a relaxed state and then start tapping through the points.
  • Use EFT to start focusing on loving yourself. Gratitude is the best state for relaxation and it is this state that our body is in a positive place to work in it best nature.
  • Don’t wait until you weigh less to start loving yourself.
  • Give yourself a break!

Click below to subscribe to the Fitlandia podcast and post up your comments on how you can use EFT in your fitness routine. We’ll feature your comments in a future post!

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Episode 24 – Stories of Transformation with Caroline

Episode 24 – Stories of Transformation with Caroline

 

Fitlandia continues its global reach as Christa sits down with Caroline from the U.K. What makes Caroline’s story compelling is how she finds the resolve to prepare healthy meals to combat a heinous commute.

While her intense work schedule would leave anyone worthy of “excuse-making,” Caroline shares her drive to focus on being well-prepared to keep her on track with a healthy lifestyle.

Listen today and get all of her tips!

If you, or someone you know, have a Story of Transformation that should be told, we’d love to schedule an interview to be the next guest on the Fitlandia podcast.

Just email us at info@fitlandiafitness.com.

And don’t forget to download today’s episode and leave a comment in the reviews for us. We’ll feature you on a future podcast!

For support on how you too can make a lifestyle change, access all of the member benefits at www.fitlandiafitness.com.

We’d love for you to leave a comment and an iTunes review for us. We’ll feature you on a future podcast!

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Gym woman drinking water how much water should you drink a day?

Afraid to Detox? 5 Ways to Overcome the Fear and Jump In

Afraid to Detox? 5 Ways to Overcome the Fear and Jump In

Folks new to detoxing come up with many negative responses when they hear about their friends “detoxing.” It’s human nature. We’re still programmed in the old dieting ways to think it’s about starvation or that it’s so hard. In fact, here are the most common comments I see. Do these resonate with you?

  • “I’m too much of a chocoholic.”
  • “There’s no way I could go a month without booze.”
  • “My family will never eat what I make.”
  • “I don’t have time.”
  • “The rules are overwhelming.”
  • “I don’t know what to eat.”
  • “I won’t be able to enjoy social events.”

The list goes on and on, but the common response always elicits a sense of fear and negativity.
But these statements just aren’t true! These are mental programs our mind has learned over time and recalls to keep the status quo. You see, your brain doesn’t yet realize how truly AWESOME detoxes are. If you’re new to Fitlandia, check out Mind Zoning® and how we help our members overcome these old mental patterns so they can be successfully fit for life. The Healthy Suggestion Surge is there for free to sample.

5 Ways to Overcome the Fear and Jump In

Here are a few concepts you can consider right now to get you out of the fear of starting a detox and start reaping the incredible benefits of completing one.

  1. Embrace that a detox does NOT = deprivation

I repeat – a detox does not equal deprivation. In fact, folks that join Fitlandia’s free detoxes via our Facebook Group are often shocked at how amazing their food choices are. We do not use a calories in/calories out approach and we’ve always been BIG fans of fat. In fact, Dr. Jerome Craig and I led an entire webinar called, “Ending the Fear of Fat” to help our members understand the value of fat in the diet for overall weight loss, health and wellness.

When we start to focus on the abundance of amazing foods we can have, we’re able to release the focus on what’s on the no-no list and start enjoying food like we never have before.

  1. Understand why certain foods are eliminated and the benefits of a detoxsugar and depression

I remember when I was in my nutritional therapy program and I had my ah-ha moment for the need to provide access to sound education on WHY certain foods are troublesome to achieving health and fitness goals.

Everything in my own diet changed once I could intellectually understand how foods were processed in my body. That higher education was what I needed personally to embrace a new lifestyle. In Fitlandia’s 10-week webinar series, we outlined exactly which foods to remove and “why” so that our members understood deeply the reasons behind the elimination such as: breaking addictive food cycles, decreasing insulin resistance, helping the body use stored fat as fuel v. glucose, eliminating brain fog and IBS symptoms – and so much more.

  1. Consider you can eat whatever the hell you want!

Yep, I said it. You can eat whatever the hell you want on a detox, guilt-free. I love to quote Dr. Craig’s brilliant line of “there’s no guilt, just consequences.” You see we all have goals, and we want to reach them as quickly as possible, but sometimes we make a choice to step outside of a program and indulge. The reasons for doing so are complex, but I can say this for certain – no good will come of shaming yourself.

Instead, understand that every choice you make has either a benefit or a consequence and you are in full control and have 100% permission to make the very best choices to support whatever it is you’d like. If you take a step outside of the detox you’ve started, pick right back up and keep moving forward!

It also helps in the beginning to be 100% clear about what you’re hoping to get out of a detox including:

  • better sleep,
  • improved mood,
  • heathy digestion,
  • increased energy and of course,
  • weight loss

Just like anything, the more you put into it and follow the guidelines, the more you’ll get out of it. Your body, mind and soul will thank you!

  1. Detoxes are a path to finding your optimal dietary plan

In general, Fitlandia recommends following a Paleo-style dietary plan, unless you’re vegan and/or otherwise instructed by your physician. Why? Because this eating style removes many of the inflammatory-causing foods we tend to consume in the Standard American Diet. In case you need 10 more reasons, check this article out: Ten Reasons the Paleo Diet Works.

During the Fitlandia detox, we use the Whole30 food guide so you can kick your cravings to the curb, get detailed explanations on why we are eliminating certain foods, and unlock recipe eBooks.

It took me over 30 years of “dieting” to figure out which foods worked best for my body. Why weren’t there healthy detoxes back in my day?

Once you’ve completed a detox, you can then reintroduce foods back in one at a time so you truly understand which are best suited for your individual needs.

In fact, detoxing is the fastest, most accurate way to find this out!

  1. Know you’re not alone.

Did you know that people are 3x more successful at reaching and maintaining their goals when they have a support group of like-minded people on the same mission? It’s true! Fitlandia provides a safe, supportive group to help members and non-members connect and find the inspiration they need to complete the detox.

Here’s the typical support folks receive from the group:

  • photo inspirations for meals
  • links to yummy recipes,
  • access to nutritional therapists to get your questions answered,
  • tips from busy moms and entrepreneurs on how to save time and still eat healthy

Fitlandia is proud to offer its free detox regularly via the Facebook group. Anyone can request to join. We run a new one about once per month. If you’ve struggled to start or complete a detox previously, we’ve got you covered with a comprehensive program to help you get over any hump!

And if you’re needing a more supportive option that will guide you every step of the way, our No Fools’ Detox starts 4/1/17. We’ve opened just 15 spots to ensure this is a tight-knit group and you get all of the individual support you need to be successful. Plus it includes a 1-yr membership to Fitlandia so you can be supported beyond the detox!

 

Get details on the program and join by 3/15 before the price goes up.


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Episode 23 – Balanced Nourishment; the Different Ways to Feed Ourselves

Episode 23 – Balanced Nourishment; the Different Ways to Feed Ourselves

 

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! Just click below to subscribe and share your feedback with us today.

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Episode 22 – Using Your Non-Dominant Hand to Overcome Plateaus

Episode 22 – Using Your Non-Dominant Hand to Overcome Plateaus

 

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:

  1. Find a quiet space where you won’t be interrupted
  2. Grab a pen and a blank sheet of paper
  3. Take 3, long deep breaths, releasing any tension
  4. Ask your mind to prepare for you the insight that you need to help you on your fitness journey
  5. Ask a specific question for which you’re needing an answer
  6. Use your non-dominant hand to write out the words that come to mind – without any judgement
  7. Identify your learnings and determine next steps
  8. 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.

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Episode 20 – Stories of Transformation: Queing Jones

Episode 20 – Stories of Transformation: Queing Jones

 

Positive thinking and affirmations led Queing Jones down the path to a full body and mind transformation. After a pivotal moment by the lake, she made a promise to herself to be better — to change from the inside out. Fitlandia and Mind Zoning® helped her realize that lasting change starts with the mind.

A Walk by the Lake 

Growing up, Queing was uncomfortable with her size. She would cringe at the not-so-cute clothes in the plus size section as a little girl. In college, she compared herself to the other girls in her dorm. The more she focused on the number on the scale, the higher it seemed to go.

During the summer of 2014, Queing was experiencing several unfortunate life situations at once — she lost her job, was moving, going through a breakup and living off her savings to get by. One day she went for a walk by the lake next to her new place; the water made her feel calmer. She thought about how her conversations with herself were always so negative, which led to more unfortunate circumstances. So in that moment she decided she was going to be better. She wanted to look back on that day and remember that was the time when her life changed. Her new motto became — “I cannot say anything to myself that I wouldn’t say to my best friend!”

Training the Brain

“I enjoy fruits and vegetables”

“Look forward to walking”

“I choose things that are good for my body”

These are a few examples of what Queing tells herself. These positive thoughts are what began her weight loss journey — not an expensive program, special diet, or magic pill. It truly is an inside job; if you think that weight loss starts with diet and exercise then it is not going to last. People ask her, “Well how did you stop eating fast food?” and she says that she now prefers to prepare her own wholesome meals because that is what makes her feel good.

Queing and Christa emphasize that this is a constant training of the brain. We must recognize when we have a negative thought, stop that thought pattern and then turn it into something positive. Queing says that the body is a good servant, but a terrible master. The mind and the spirit agree on what they want and then have a conversation with the body to tell it what to do.

Biggest takeaway: Catch yourself in negative thought and reframe it with a positive. Be thankful for what you do have and what you can do.

Queing enjoys hardcore group bootcamp workouts with other women. She learned what is fun for her and what will keep her motivated. Christa and Queing recognize that it takes a lot of courage to first walk in to the gym or a fitness class, but just remember that everyone was a beginner once. You cannot compare your journey to anyone else’s.

Join the Fitlandia Facebook group to keep up with Queing and the other Fitlandians on their journey to holistic health and wellness. It is a private group where we support, share and love on one another.

Sign up for your FREE 2-week trial membership today!

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