Welcome back to the Fitlandia Podcast! Today, Christa treats us with a Mind Zoning® session to help us tackle that “setback bug” once again. As we talked about previously with DeShawn Fontleroy, of Sports Mastery during Episode 45, slip ups are sometimes unavoidable, but becoming aware of the behavior and the reason for why you fell back into an old pattern is crucial. Harnessing the power of your mind through Mind Zoning® and working to forgive yourself helps you quickly recover from a setback so you can continue to move forward towards your goal. Whether you missed a workout or a handful of workouts, gave into those cravings or simply stayed in bed too long and didn’t have the productive day you’d planned, this Mind Zoning® session will help you get back on track, every time.

While allowing your eyes to close, take three deep breaths in and slowly exhale out

Clear away any worry, frustration or busyness from the day

Be at peace in this moment

Tap into that deep knowing of your mind, the beautiful part of you, that knows how to forgive yourself

That knows that in every experience, even the negative ones, there are

insights to be gained and lessons to be learned

In this moment, we are focused on recovering from a setback

Invite the mind to recall a recent setback where it didn’t feel like it was on its path to achieving its goals

Maybe binge eating?

Missing a workout?

Falling back into an old pattern?

Well, you are here today

Call at this time to reengage the mind and move forward in your goals

It’s all about forgiveness and understanding

Reflect on what triggered that event or the old pattern

What allowed you to miss a workout or choose a food that you later regretted?

Reflect on that time

Visualize yourself moving forward

Knowing that was a temporary moment in time

But you’re here now

With everything within you to continue to move forward

You never again have to let a setback take you back to an old pattern

You can trust that you have a deeper desire

A wonderful plan for your mind, body and soul

The growth you’re doing, the fitness that you’re developing in your soul, in your mind and in your body

You can continue to move forward quickly and easily

Recovering from a setback like never before

Honoring what it was and releasing any shame or guilt in this moment

Let it be carried away as if a cloud was absorbing it and moving it further away from you

Honor the essence of who you are

That person who is moving forward

And anytime you need a reminder to release the shame or feel you’ve had a set back

Come back to this meditation

So, you can recover quickly and easily

And continue to give yourself permission to move forward

Seal it with one last deep breath and come back to the time and space of this beautiful day

Feel the awareness you have and the excitement to keep moving forward in your journey

You have everything in you to be successful

Ready to take your health to the next level?!

Enter PODCAST20 now for 20% off our Keto Kickoff: Adapt to Burn Fat!

Although an alarm clock beeping at you at 4:30am may not seem like the perfect way to greet the day, rising early has been proven for many as the most productive and routine way for your body to function. Winding down from electronics and life’s distractions might be hard for the usual night owl but this Mind Zoning® session will help you experience a deeper night’s rest, allowing you to rise early and set you up for a super productive, healthy day.

Take three deep breaths in and exhale deeply and begin to close your eyes, allowing your body to relax wherever you may be

Allowing your mind to slow down in thought

Take a break from analyzing, processing and planning

Let go for a few minutes

Take another deep breath in from the nose and let it out fully and completely

Release any tension from your neck and shoulders

Letting your belly be full and relaxed

Releasing the muscles in your hips and legs all the way to your ankles and toes

It’s that quickly from head to toe you can release, relax and let go

As you tap into the power of your mind

It’s a clear blue sky

Wide open and receptive to all thoughts and ideas you have

Any healthy lifestyle is possible with your mind

You are creating that right now

Appreciating it in this moment

To start a new pattern

This involves waking up

Rising out of bed

And starting your day’s journey

Early

Imagine through that process you’re able to first start by giving yourself permission to go to bed early

To make sleep your number one priority

Trusting how restoring it is

The repair your body will gain

How a good night’s sleep will set you up from a successful, productive day

That night around 8pm you begin to wind down

Wrap up the days tasks

Prepare your mind for sleep

At least one hour before bed, you turn off all electronics

As you climb into bed – think, write or reflect on all the things you’re grateful for

Creating the most beautiful intention to take you into your dreamland

Giving your mind permission to rest fully and deeply

Set aside any worry

Honor the beauty of sleep in this moment

Imagine you easily fall into a deep sleep

Because of this you can rise early

You know all the benefits of waking up early

You know the time that gives you all the space you need

To prepare your mind and soul

For a successful day

To set you up for productivity and peace and joy

You do that through rising early

Every day

Creating that beautiful rhythm in your body now

You’re creating a pattern that gets easier

This energy last throughout your day

Now you can prepare healthy meals when you get home

And then winding down

Preparing for a deep, restored sleep

Creating a longing to get to sleep early and to rise early

When you’re ready, come back to this place

Creating wonderful energy back in your body

And rise for the rest of your day

Ready to put your early rising to good use and get your healthy self back? Join our upcoming Keto Kickoff: Adapt to Burn Fat program launching 9/6/17.

To enroll for this 100% online program, click here, and use code: “Podcast20” at checkout to save 20% off your registration.

Subscribe to the Fitlandia Podcast today:

Have you heard about the numerous health benefits of fasting and might be considering giving it a try? Well then, you’re in for a treat today as Christa shares with us her very own reasoning and experiences during her first extended fast!

Disclaimer: *** DO NOT ATTEMPT A FAST WITHOUT THE SUPERVISION OF YOUR HEALTHCARE PROVIDER. *** Important: this should not be used as a tool for quick weight loss but instead to become quickly keto-adapted or for ultimate vitality.

While already practicing intermittent fasting, a daily eating pattern that cycles between a fasting and eating window, Christa typically eats her last meal around 6 or 7pm and fasts until the following day between 11AM – 12PM. After reaping the benefits from this, she decided to try an extended fast of 72 hours.

What are the Benefits of Intermittent Fasting?

• Increased energy and fat burning ability – this is especially true while practicing a ketogenic diet, allowing you to get you into ketosis quicker and convert fat as an energy source instead of from stored sugar.
• Insulin sensitivity increases for people who are suffering with insulin resistance.
• Boosts the human growth hormone – facilitates in muscle growth.
• Cellular repair – helps to boost immune function extending longevity.

Along with these benefits, Christa experiences a heightened awareness of eating habits and dependencies, a boost in energy and extremely important for her, a deeper, more rested night’s sleep.

Breakdown of Christa’s Extended 72 Hour Fast

Day 1 – While continuing her intermittent fasting pattern, Christa says she didn’t notice missing lunch her first day but did feel a true hunger around dinner time. With the help of Mind Zoning®, (a process of listening to a guided meditation or repeating a positive mantra to oneself), she was able to break through periods of increased hunger.

She explains sleeping deeper than usual, a common benefit, giving your body a much-needed break from being in a constant digestive state.

Day 2 – Getting a break from having to prep meals? “What a nice surprise,” Christa exclaims. Although this may be true, it’s important to maintain hydration and boost electrolytes throughout fasting so packing teas and filtered water for a busy day is crucial.

Recipe for Christa’s electrolyte blend:

• 1 litter filtered water
• 1/2 teaspoon “real salt”
• 5-10 Stevia drops
• 1 teaspoon vanilla extract
• 2 tablespoons raw unfiltered apple cider vinegar
• 1 drop of citrus bliss essential oil
• Dash cayenne pepper

Day 3 –  Christa explains feeling like she was on “autopilot.”

After successfully completing 69 hours, Christa and her husband listened to their body’s innate wisdom and broke their fast early. This extended fast helped Christa further her intuition of her body’s needs aside from her normal eating habits.

She explains it as, “An amazing ability to trust my body and to learn what it needs while allowing myself permission to listen and end the fast early.”

With hunger decreasing after time during a fast, the thought patterns and actions you have surrounded by food are heightened. With increased awareness and harnessing the power of your mind, you now can create new patterns without linking food with daily stresses or boredom, reach your fitness goals and end the cycle of yo-yo dieting.

If you’re ready to start working towards your goals, no matter what your beginning stage looks like, Christa offers three different stages of programs online to best suite your needs. It’s important not to go from one extreme to another and to be in the right head space to take on any intermittent or extended fast and we’re here to help!

Which Program is Best for You?

• The No Diet Detox consists of exactly what we like, no specific diet that suddenly tells you to eliminate everything you normally eat for 30 days. You simply take pictures of everything you consume to increase awareness.
• 30 days to Thriving – Ready to end the reliance of sugar, refined carbs or alcohol? With a community of others battling the same fight, you can now work to find the perfect balance for your specific body and end food dependencies.
• Ketogenic Kick-Off: Adapt to Burn Fat – A guided program which focuses on using fuel from fat instead sugars by eating a high fat, low carb diet.

If you’re interested in The Keto Kick-Off make sure to take advantage of this exclusive offer as we partner with Dr. Jerome Craig for our 3rd keto program launching September 6^th! While vacations are over and maybe the cravings have crept back in, this is the perfect time to get back on track.

To enroll for this 100% online program, click here, and use code: “Podcast20” at checkout!

Subscribe to the Fitlandia Podcast today:

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

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

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

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

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

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

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

Fitlandia’s core values incorporate:

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

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

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

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

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

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

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

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

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

How do I determine my core values?

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

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

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

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

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