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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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4 Home Workouts to Help You Keep Your New Year’s Resolution

4 Home Workouts to Help You Keep Your New Year’s Resolution

Many people with the best fitness intentions and New Year’s fitness resolutions fail to stick to them by the end of January for two main reasons: they don’t have enough time to work out, or they hate the gym. If you fall into these categories but really want to commit to making permanent healthy habits this year, the solution may be closer than you think. By working out at home, you will save time commuting to the gym, and you will save yourself the anxiety of working out in front of strangers on unfamiliar equipment. Our X home workouts will help you save your New Year’s fitness resolution.

  1. Start Strength Training

Strength training is an important part of working out for everyone. With regular strength and resistance training, people reduce body fat and burn calories more efficiently for healthy weight loss. Lifting weights also helps preserve and build muscle mass and bones for people of all ages, and it increases resting metabolism by approximately 7% to help protect against muscle loss.

If you are going to workout at home, be sure to purchase dumbbells and kettlebells in the appropriate weights. If you’re a beginner, be sure to get weights that challenge you but won’t hurt you; you will increase the weight as you progress. With a quick search online, you can find various exercises that target certain body parts; for example, squatting with dumbbells works out the shoulders, arms, abs, and legs.

  1. Jump Rope

Jumping rope tones the upper and lower body all at the same time. It’s also a great way to work out because it increases your heart rate and helps you burn calories quickly. If you don’t have room in your home to swing a rope, do it in your driveway or front yard. Another option is to mimic the movement without using a real rope. Once you’re ready, bump up your jump rope workout by doing fast intervals and short recovery times. If jumping rope starts to get boring, spice it up by jumping on one leg, playing double-dutch with your kids, or jumping to your favorite songs.

  1. Follow Along with Online Workouts

There are tons of workout routines available online, and many are available free of charge. You can find beginner, intermediate, and expert workouts in addition to yoga routines, dance fitness classes, step aerobics, and more. If you’ve never tried an online workout before, search YouTube for the type of exercise you want to do. Then, see how many views the video you choose has and how many people gave it a thumbs up. Chances are, you will enjoy a workout video that’s been viewed more often and has more thumbs up than one that only a few people have seen or liked.

Another option is to subscribe to an online workout program and stream it whenever you have some free time, either at home or at the office. When you subscribe to streaming workouts, you feel like you have a personal trainer. Some people also stick to these workouts because they know they will have options and won’t have to keep searching for workouts since the subscription delivers them to you.

  1. Practice Yoga 

For people who like to wind down at the end of the day and don’t want to run to a gym or a yoga studio, practicing yoga is an ideal at-home workout option. Put on comfy clothes, roll out your yoga mat, turn on your essential oil diffuser, play relaxing music or soothing sounds, and start stretching and getting into your practice. If you’ve taken yoga classes before, you can get started right away, or  you can subscribe to a yoga channel that provides daily email, a calendar, and a routine to follow so you stay accountable and on track with your New Year’s resolution.

Working out at home is one of the easiest ways to stay on track with your New Year’s resolution and develop healthy habits. You won’t waste time commuting to a gym, and you’ll be more comfortable working out in the comfort of your own home. Working out at home also eliminates most people’s excuses for skipping their workouts, especially if you purchase the essential equipment ahead of time.


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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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Stop Putting Off These 5 Powerful Healthy Lifestyle Habits

Stop Putting Off These 5 Powerful Healthy Lifestyle Habits

In a world that is all about “less” it is somewhat foreign to think about adding more of something in our lives. We are told to eat less, weigh less, own less…the list continues. But there are many healthy lifestyle habits that are positively powerful and could and should be increased in our daily lives. And believe it or not, they are easy!

These lifestyle changes can reduce our stress, add value to our daily experiences, or even help improve our overall health and wellness. Developing a healthy lifestyle is essential to leading a happy, productive and enjoyable life daily.

The other benefit to adopting, practicing and improving these 5 healthy lifestyle habits? Beginning with one or many of these changes will make it that much easier to have other incredibly healthy lifestyle practices stick, too!

Check out these amazing 5 healthy habits you should add MORE of in your life NOW…

1) Drink More Water 

Water is a well known essential nutrient for the human body. Our bodies use water for basic functions and requires continuous hydration in order to work properly.

Studies have shown that even slight dehydration of 1-2% can impair basic cognitive performance, critical thinking, attentiveness and even memory.

Drinking plenty of water can even help with weight loss. Another study at Virginia Tech suggests that drinking water before eating your meals can help increase metabolic rates and also encourage you to consume less calories!

Healthcare professionals suggest drinking at least half your bodyweight in ounces of water each day and drinking water before each meal. You will feel more energized when your body has the hydration it needs to perform at its best!

2) Get More Sleep

Sleep is the body’s way of hitting the reset button. We heal, we re-energize, and we fuel our bodies with sweet, sweet sleep. We not only need sleep for energy but also for cognitive function, physical wellness, and emotional well-being.

We all live busy lives but it is important to realize the implications of regularly having a lack of sleep. According to the National Heart, Lung, and Blood Institute, sleep deprivation is linked to an increased risk in heart disease, high blood pressure, diabetes, stroke and even obesity.

It is suggested to get between 7 and 9 hours of sleep each night. Give yourself one week of 8 hours of sleep each night on a regular sleep schedule and you will feel incredible benefits!

3) Stand and Walk More

Leading a regularly active lifestyle is incredibly important for your health. Sitting all day at your desk is not only hard on your body, it is hard on your brain and energy levels as well! Try using a standing desk for half of the day (or more!) and see how you feel.

Feeling like you have low energy today? Try taking a 10 minute walk to clear your head and re-energize your body and brain!

Fitting in regular walking or standing into your daily life can make a huge difference in your happiness, and help you burn extra calories, too!

4) Practice More Deep Breathing

Let’s face it. Our daily lives can be incredibly stressful. There are many things that cause this stress and a great deal are out of our control, but taking a moment or two to focus on your breathing can bring you inner peace and help curb that anxiety you are feeling.

Try taking a deep breath for a count of 8, holding it for a count of 3, and fully exhaling for another count of 8. Repeat this as many times as necessary until you feel more at ease and in control of your situation.

Sometimes just taking a moment to appreciate and focus on your breath can be incredibly healing and pleasant, and is a much healthier way to respond to life’s daily stressors.

And don’t just take my word for it, studies have shown than even just a few sessions of controlled breathing can significantly lower levels of cortisol, the stress hormone, in our brains. Talk about powerful!

5) Eat More Small Meals

If you think back to our ancestors, there is very little chance that they survived by eating three square meals a day. They were foragers and continuously ate throughout each day to survive. So how can we integrate this principle into our modern lives?

Try allowing yourself to graze throughout your day. Pack healthy, nutrient rich snacks and small meals to eat while you are away from the house. So long as you make meal choices that align with a healthy lifestyle, you will gain boosts of energy from each serving and feel more energized in general. Studies have even shown this practice could help with weight management.

Your digestive system will thank you, too! Not overloading your body with too many carbs or sugars in one sitting does a world of good for a healthy gut!

You Can Do It!

Many of these changes may seem overwhelming at first, but don’t get discouraged! Take small steps to integrate these powerful lifestyle habits into your daily schedule and slowly work your way to larger changes. Try your best and your hard work will pay off and help these powerful lifestyle habits stick!

Who doesn’t want to drink more, sleep more, walk more, breathe more, and eat more?!

The best part? You get to do MORE of what makes you feel happier and healthier each and every day!

 

What healthy habits are on your “must-do” list? Post up your comments below and we’ll feature the on an upcoming Fitlandia Podcast episode.

 

Reference

1 Riebl, Shaun K, and Brenda M. Davy. “The Hydration Equation: Update on Water Balance and Cognitive

Performance.” ACSM’s health & fitness journal 17.6 (2013): 21-28. PMC. Web. 20 Mar. 2017.

2 Dennis, Elizabeth A. Ana Laura Dengo, Dana L. Comber, Kyle D. Flack, Jyoti Savla, Kevin P. Davy, and

Brenda M. Davy. “Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention

In Middle-aged and Older Adults.” Obesity: A research journal 18.2 (2010): 300-307. PMC. Web. 20

Mar. 2017.

3 “Why Is Sleep Important?” National Heart, Lung, and Blood Institute (2012) Web. 20 Mar. 2017

4 Diedrich, Sara. “A stand-up solution.” The University of Iowa: Iowa Now (2015): Web. 20 Mar. 2017.

5 “Relaxation techniques: Breath control helps quell errant stress response.” Harvard Health Publications:

Harvard Medical School (2015): Web. 20 Mar. 2017.

6 Cea, Ugarte JI., Arrillaga A. Gonzalez-Pinto, and OM Cabo Gonzalez. “Efficacy of the controlled breathing

therapy on stress: biological correlates.” Rev Enferm 33.5 (2010): 48-54. Web. PMC 20 Mar. 2017.

7 Kant, AK. “Evidence for efficacy and effectiveness of changes in eating frequency for body weight

management.” Adv Nutr. 5.6 (2014): 822–828. Web. 20 Mar. 2017.

Websites/Blogs searched for inspiration/ideas/studies:

http://www.womenshealthmag.com/life/starting-a-healthy-lifestyle

https://www.psychologytoday.com/blog/prescriptions-life/201310/10-secrets-living-vibrantly-happy-healthy-life

http://www.shape.com/lifestyle/mind-and-body/10-simple-steps-happier-healthier-you

 


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Episode 4 – Nutritional Ketosis With Dr. Jerome Craig

Episode 4 – Nutritional Ketosis With Dr. Jerome Craig

 

UPDATE: While we recorded this for the holidays, the foundations apply anytime so click play and enjoy!

Today Christa welcomes expert practitioner Dr. Jerome Craig to discuss nutritional Ketosis. Before jumping into the topic Dr. Craig discusses his profession and what it means to be a functional medicine practitioner. He explains functional medicine as getting to the root cause of something. Instead of treating a condition, he looks for the root cause which can range from nutrition, lifestyle, genetics, and more.

Nutritional Ketosis

Dr. Jerome Craig defines Nutritional Ketosis as switching yourself from being a sugar burner (which most of us are) to a fat burner. He says many people misunderstand this as being low-carb or high-fat, (and while those are true to some extent) he says nutritional ketosis is more about switching to a state where you’re burning fat as your primary fuel and creating ketones that will fuel the brain and the body.

Many of us lean on carbs as a primary fuel because they’re accessible and fast, but nutritional ketosis is about switching our body over (which obviously doesn’t happen overnight). It’s about going from burning carbs to burning our fat stores. Dr. Jerome Craig cites Dr. Stephen Phinney and Dom D’Agostino as two major champions of Ketosis who have been bringing the concept more mainstream. Additionally, Jimmy Moore has been a long-time advocate of ketosis and its positive health benefits for people with type 2 diabetes. Meanwhile, other scientists are using Ketosis to combat dementia, cognitive degeneration, and even certain types of cancer.

Benefits of Nutritional Ketosis

For the average person, Ketosis has many benefits including easier digestion, sleeping better, increased energy, and resetting our microbiomes which reduce (or eliminates) many of our cravings. Those positive results don’t come immediately and require some build-up to get to, but Dr. Craig goes on to say that “there’s no such thing as failure if you learn.” One thing he cautions about ketosis (as with all fitness) is to avoid comparing yourself to others. Results vary, and everyone’s body reacts differently, so there is no set path.

When discussing the downsides of ketosis, Dr. Jerome Craig explains that often people think to get into ketosis that they have to eat fatty foods which mean that they lose out on a lot of other foods that are healthy for us like veggies and fruit. He also says that the transition from carb-burning to ketosis results in losing water weight and minerals, which if not properly paired with vegetables, can result in muscle cramps and digestive problems.

In the end, it all depends on the person and their goals, but Ketosis is a viable nutritional plan for someone starting their weight loss journey. If you want to learn more about the details of ketosis check out the full podcast below.

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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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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 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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