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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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How Your Junk Food Reward for Exercise is Killing Your Goals

Wow! That was a great workout! You feel motivated. You feel proud. You did it!

You are taking steps toward your goals and burning those calories like nobody’s business! Time for a little sweet treat to reward yourself, right?

Think again.

Reaching for that cookie to reward yourself for your workout might just be the very thing that is making your healthy lifestyle journey so difficult.

Why?

Our brains are malleable substances. They notice, learn, and adopt patterns and behaviors without us consciously realizing it. This can be great for learning basic skills as a child, but it can be detrimental to our success when trying to permanently adopt a healthy lifestyle.

Though after a great workout we may think to ourselves, “Hey, I worked really hard. I’ve totally earned a little sweet treat!” you may want to think about what is really going on.

Rewarding our good behaviors with opposing, less desirable behaviors can actually trigger our brain to derail and fall back into our old lifestyles of unhealthy eating and reward systems.

Even just one cookie as a reward can lead you off course. One cookie can easily trigger your brain to fall into an addictive behavior…until it’s not just one cookie anymore.

It’s a cookie after every workout. It’s a cookie a week. It’s a cookie a day. And down you go into old habits that fight against the healthy lifestyle you are aiming for.

Try A New Perspective.

Consider the calorie count. The average cookie, muffin, donut or other favorite sweet treat contains about the same amount of calories that you burn from a really great 1 hour workout.

So you are you really “earning” the cookie at all?

No, you are simply equaling out your hard earned calorie deficit and leaving yourself exactly where you started.

There is no need to feel ashamed! A cookie is by no means the end of the world.

It is GREAT to enjoy a cookie every once in awhile. But for no other reason than to enjoy it.

No reward. No harmful triggers to the brain. No falling back into old addictive behaviors. Just savoring a cookie and being okay with that!

Shame is Not the Answer.

The brain is a tricky thing and understanding it is the first step to being able to effectively mold it and create permanent lifestyle habits that will lead you the healthy life you desire.

Rewards work in our brain because of our ancestor’s need of basic survival. This is important when considering food because when our ancestors could eat, they could live.

Unfortunately, this system in our brain can now fight against us in a time when we can find plenty of food easily on the shelf at the store or in our very own pantry.

When we eat, our brain releases chemicals that make us feel good and tells us we are doing something right. But today, we have to make these associations with the right foods to support a healthy lifestyle.

Making these permanent changes is not about your willpower, it is about encouraging your brain to make positive choices that are associated with the healthy lifestyle you want. You can learn more about this in our article, Willpower is a Myth and a Lie. Learn How to Change Your Habits for Good!

So next time you finish that amazing workout, give it a second thought before reaching for that cookie and try creating new reward responses in your brain. Give yourself a nice big glass of cold water, find a positive quote for the day, or snack on a bit of tasty fruit. Your body AND your mind will thank you!

Ready to adopt new thought patterns and perspectives to support your healthy lifestyle? Download the Mind Zoning® app for FREE today!

References:

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/

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

endocrinologica 38.3 (2013): 255–267. Print.

Berridge, Kent C. “Food reward: Brain substrates of wanting and liking.” Neuroscience and

Behavioral Review 20.1 (1996): 1-25.

Articles for inspiration:

https://wayofgray.com/cheat-meals-good-bad/

http://sixpackforgirls.com/avoid-ruining-your-diet-over-the-weekend

https://authoritynutrition.com/how-to-overcome-food-addiction/

http://www.sparkpeople.com/resource/motivation_articles.asp?id=1990

https://paleoleap.com/reward-yourself-without-food/

https://authoritynutrition.com/how-food-addiction-works/


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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 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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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 19 – New Year’s Resolution Part 6: Finding the Courage to Change With Kelli von Heydekampf

Episode 19 – New Year’s Resolution Part 6: Finding the Courage to Change With Kelli von Heydekampf

 

On the 19th episode of the Fitlandia podcast, Christa teams up with with a Kelli von Heydekampf for a special Interview/Mind Zoning® combo which will give you the courage to tackle change head-on. In addition to being one of Fitlandia’s practitioners, Kelli is a certified hypnotherapist running West Metro Hypnosis in Minneapolis.

The Courage to Change

Making a lifestyle change is similar to going through the stages of grief, people are faced with uncertainty, worry, and judgement. Generally, it’s easier to simply stay the course, so change isn’t something that people tend to embrace or run towards. While Fitlandia focuses on health, “the courage to change” isn’t restricted to diet, it can be applied to your professional life, your personal life, breaking out of addiction, literally anything that needs to happen.

Often we have an inner conflict with ourselves regarding change. We recognize that we want to be better, but question whether we’re “enough” in our current form. Strong enough. Healthy enough. Ready enough. We are not looking at the word ‘better’ from a comparative sense: it’s not about competition, but evolution. It’s about discovering what our true essence really is.

As humans, we have a perpetual desire to see what we can evolve into, and for many people that starts with our physical representation. Letting that focus be on health instead allows us to properly evolve into a sustainable, long-term lifestyle.

Who wants to Play?

Whenever we look at change or self-improvement we tend to view it as work. We see it as one more thing that we have to do. Meal Plan. Workout. Journal. It just seems to add on to our already busy lives. About a year ago Kelli joined an improv group, and they always begin by asking the group “who wants to play?” That surprised her. She hadn’t been asked that in decades, and it became a revelatory phrase for her. Now she approaches wellness in the same way, with a sense of play, curiosity, and wonderment. It doesn’t have to be work.

“Pay attention to when your beliefs become your excuses. Your negative thoughts are protecting you.” – Kelli von Heydekampf

Your negative thoughts are protecting you. That aspect of your brain is there for a reason, but sometimes the behaviors that it chooses are not beneficial. You simply need to update those thoughts into ones that will benefit you.

Our thoughts manifest our realities, so would any of us consciously choose negativity? The brilliance is we get to choose. It may not always be easy, but we get to choose. What allows us to be successful is small successes continually built over time. Look at what you’re already doing well and want to maintain, and build on that every day. Even if it’s just drinking one more glass of water than the day before, it all adds up.

“Long-lasting change in an inside/outside job.” – Kelli von Heydekampf

With all that in mind, Kelli leads a Mind Zoning® to help us find the courage to change. That’s what this gratitude Mind Zoning® is all about, tapping into the power of the mind and giving you that determination, gratitude, and thankfulness to help you reach your wellness goals. As with our other episodes, this Mind Zoning® is broken down into four key parts:

  1. First, we use a progressive relaxation technique which will help you relax your muscles and ease yourself into a relaxed, inward-looking mental state.
  2. Next, we invite you to enter your safe space to feel relaxed. Letting your thoughts pass through your mind as you progressively look deeper and deeper.
  3. Then we sink deeper you’ll notice as your body becomes more relaxed, your mind opens to new learning, suggestions, and insight. In this state, you’ll harness the power within yourself to embrace change and become your healthiest self.
  4. You’ll leave feeling refreshed, invigorated, and ready for your next healthy step.

You don’t have to be “good” at meditation, this is simply a relaxing method to help you along your fitness journey and aid you with making a healthy lifestyle change. Just let your mind follow the voice and allow yourself to take this step in your fitness journey.

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Episode 16 – How My Speeding Ticket Can Inspire a Change in Fitness Perspective

Episode 16 – How My Speeding Ticket Can Inspire a Change in Fitness Perspective

 

 

On this very special episode of the Fitlandia podcast, Christa pulls inspiration from real-life as she recounts her tale of a recent speeding ticket and how it impacted her life.

Slow Down

During a trip from Portland to Bend, Oregon Christa was stopped on the highway for going about 20 miles over the speed limit. During the seemingly eternal period while the officer was running her plates, Christa was shaking, her heart was racing, and she was worried about what would happen next. She then took a moment to pause and reflect on what had just happened and she owned it. It was her responsibility, and there was nobody to blame but herself. It then occurred to her that she had an opportunity to check her own perspective, so she took it as a message from the universe to slow down.

After handing Christa the ticket (and giving her a hundred dollar break) the policeman told her “I hope your day gets better” in an apologetic tone. What Christa wanted to say (but didn’t realize until after the exchange) was that her day was awesome. She was alive, the policeman showed her kindness and generosity, and she ended up with a great message from the universe to slow down.

Trying To Find A Balance

So how does that relate to fitness? This experience served as a reminder to Christa that we have choices. Sometimes things happen to us that are out of our control, the only thing that we truly have control over is our reaction to those events. Fitness is no different.

“Life is an experience, but we can choose what our perspective of it is.”

You can look at your body and default to a doom and gloom mindset of ‘this will never get better,’ or you can look at yourself with compassion and mercy. Having the perspective to realize there’s imbalance is an invaluable tool. Sometimes it’s an imbalance of driving too fast and working too hard. Sometimes it’s an imbalance of food and exercise. Sometimes it takes a speeding ticket to grant you that perspective, but the important thing is to recognize it and ask “what can I change to get back into balance?”

Find a way to turn negative experiences into something positive, don’t let them hold you back, let them strengthen you. Learning experiences like these can completely shift how you live your life. If you’ve ever found yourself unhappy with your body or your life, you’re already on the first step towards this shift, and what you do with that new perspective moving forward is the real question.

Explore more on our site at fitlandiafitness.com

     


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Episode 15 – Mind Zoning®: Releasing Old Patterns

Episode 15 – Mind Zoning®: Releasing Old Patterns

 

On this episode of the podcast, Christa attacks 2017 head-on. Listen and ready yourself to harness the full power of intention for your New Year’s Resolutions.

The Transtheoretical Model of Change

Before the Mind Zoning®, Christa discusses The Transtheoretical Model of Change and the stages that it is comprised of. In order to deal with change of any size, this widely-accepted scientific model explains how we prepare, accept, and ultimately integrate change into our lives. As depicted in the above link, the five stages of change are:

  1. Precontemplation (Not Ready)
  2. Contemplation (Getting Ready)
  3. Preparation (Ready)
  4. Action
  5. Maintenance

While it’s easy to look at a model like this one and see how change works, the actual application is much more difficult. Change of any kind can be daunting. Whether it’s your New Year’s Resolution to lose weight, moving to a new city, or dealing with the loss of a loved one, the initial shift is always hard. Because we’re dealing letting go of our old patterns, that can be scary.

Because the model is so multi-layered, this episode specifically addresses the first stage of the model: precontemplation. In this stage, you’re just starting to think about healthy behavior, but it’s still further down the road, not an immediate change. At this point in your journey, Christa recommends creating a pros and cons list. The “cons” side may be extremely long because there’s that fear associated with the change, and the “pros” may be short because you don’t know or realize the full benefits. Looking at those two side by side you can see how it’s easier to take the “easy” route and not make the change, but as you take in more information (like this podcast ?)  the benefits become more apparent as your knowledge grows into a beautiful state of readiness.

You didn’t fail the diet, the diet failed you

Another symptom of the precontemplative stage is a period of reflection and looking back at past “failures” and patterns. When viewed from a historical perspective like this, it gives us another reason to avoid change because we don’t want to “fail” again. If you’ve visited our website, follow us on social media, or have listened to any past podcast episodes you know we’ve said it again and again: You didn’t fail the diet, the diet failed you. Most traditional dieting platforms aren’t set up for long-term success, and that’s why Fitlandia approaches fitness from a mind-first perspective. That’s what this Mind Zoning® is about, letting go of past judgements and failures that are keeping you locked into old patterns. As with our other episodes, this Mind Zoning® is broken down into four key parts:

  1. First, we use a progressive relaxation technique which will help you relax your muscles and ease yourself into a relaxed, inward-looking mental state.
  2. Next, we invite you to enter your safe space to feel relaxed. Letting your thoughts pass through your mind as you progressively look deeper and deeper.
  3. Then we sink deeper you’ll notice as your body becomes more relaxed, your mind opens to new learning, suggestions, and insight. In this state, you’ll harness the power within yourself to embrace change and become your healthiest self.
  4. You’ll leave feeling refreshed, invigorated, and ready for your next healthy step.

You don’t have to be “good” at meditation, this is simply a relaxing method to help you along your fitness journey and aid you with making a healthy lifestyle change. Just let your mind follow the voice and allow yourself to take this step in your fitness journey.

New Year’s Savings

This episode also comes with a coupon code to receive Fitlandia Premium for 40% off: Use NYE2017 until January 7th at checkout to save.

 

     


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Episode 13 – New Year’s Resolutions Part 4: Goal Setting With Carrie Billings

Episode 13 – New Year’s Resolutions Part 4: Goal Setting With Carrie Billings

 

On the lucky 13th episode of the Fitlandia Podcast, Christa is joined by Carrie Billings of carriebillings.com for a discussion on goal setting. Carrie is one of the expert practitioners on Fitlandia’s site as a behavioral health counselor and a certified health and wellness coach.

Goal Setting

While some resent the idea of New Year’s Resolution quick fixes, there is simultaneously something beautiful about the collective intention to better ourselves. Goal setting is important because it’s having a plan. If a resolution is broad (eat healthy, lose weight) it is possible to get there, but planning it out in little steps is a necessity.

“Our goals can only be reached through the vehicle of a plan” – Pablo Picasso

When setting goals, it’s important to think about what you will do as opposed to what you won’t do. A goal like “I’m going to stop drinking soda” or “I’m not going to eat sugar” are very hard to measure, but even harder to stick to. Instead, Carrie recommends positive goals replacing “I’ll quit soda” with “I’ll drink a glass of water instead.” Don’t come into your new healthy lifestyle viewing it as deprivation, because that isn’t sustainable.

How Do I Make This Happen For Myself?

It’s easy to set goals when you’re excited, but if they’re vague and without planning, it can “fail” and lead someone directly back into their old lifestyle. There’s good in resolutions because they help you get in touch with what you want deep down, but they if they lack a plan then you’ll end up fumbling around. Asking ‘how do I make this happen for myself?’ is important.

Components of Effective Goals

Carrie follows the SMART Goal framework which stands for:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Timely

Once you’ve set a goal it’s important to take a look at it and evaluate it based on your confidence that you can achieve it. The next step is figuring out how to improve your confidence in those goals you’re not sure about, and making sure you’re gentle with yourself, not beating yourself up if you don’t do something perfectly. The great thing is that once you start eating healthier and moving more, you’ll be amazed at how more efficient you are at all of your other tasks, and then you’ll be able to handle everything with more confidence.

Another strategy Carrie recommends is to have multiple timelines. Have a goal for where you’d like to be three months from now, and then set smaller weekly goals that will all help you get there. Reevaluating every week, enjoying something different, and feeling progress every time until you reach that bigger goal is the key to keeping your forward momentum.

Trial and Correction

One final piece of advice is to stay away from viewing our efforts as failures if we don’t reach our goals. Often people view goals and resolutions as trial and error when it should be viewed as trial and correction. Looking back at your challenges, seeing what worked, and what didn’t allows you the chance to rewrite it into something different and make it work for you.

“It’s a learning experience every week.” – Carrie Billings

Carrie ends on a note of bite-sized goals. She says starting small (but stretch a little bit) is the single best way to approach your goals. You don’t have to jump straight to running a marathon, a walk around the block is a great goal. Additionally, writing your successes down, and keeping yourself accountable to at least one other person are great motivators for keeping yourself going.

 

Explore more on our site at fitlandiafitness.com

     


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