Welcome back to the Fitlandia Podcast as we launch one more holiday episode for you to get you pumped and excited to make a healthy permanent lifestyle change before the new year arrives!
We encourage you to harness the opportunity of the new year to launch you into the healthiest you possible. If you’re feeling overwhelmed, stuck or even just a little confused on where to start, this is the Mind Zoning® for you. For further encouragement and community to back you up every step of the way as you kick start your health journey, make sure you check out Christa’s nutrition and mindset program, 30 Days to Thriving as we launch January 2nd!
As with every Mind Zoning® session, it’s important to sit and lay back into a comfortable position and close your eyes.
Wherever you are let your body be fully supported
This is your time to release
To relax
To grow the desire to make a permanent lifestyle change
First, bring your awareness to the top of your head
Notice that you can release and relax
Your scalp
Letting go of any tension in your forehead
In your eyes
And cheeks
Letting your jaw be soft
Imagine that relaxation continuing down the back of your neck
Over your shoulders
Letting go of any tension from the day
Giving yourself permission
For just a few minutes
To truly relax
And embrace a new mindset
Continuing to release any tension in the arms
Or elbows
In the wrists
All the way down to your fingertips
Drawing attention to your chest
The rise and the fall
From inhaling
And exhaling
Releasing any tension in your belly
Letting it be soft
As you find a nice beautiful rhythm in your breath
Continuing that relaxation in your hips
Being fully supported
Through your thighs
Letting your knees relax and be soft
Through your calves
Your ankles
All the way down to your toes
Just imagine as relaxed as you are right now
You can become even 10x more relaxed
Just imagine this beautiful imaginary wave
Cascading over the top of your head
Covering your body, head to toe
Just surrounding you in relaxation
And calm
And peace
Allowing your mind to be wide open like a clear blue sky
Full of potential
Full of possibility
With a deep knowing
That anything is possible
When you engage the deepest part of your mind
And you can access that right now
Think now for a moment
What is it that you would like to change about your lifestyle?
Mentally list of everything that you’d like to change
With full possibility
If you had all the tools
Had all the resources to be successful
How would your lifestyle change?
Truthfully answer the question
What is stopping you?
Maybe you’re afraid to let go
Of a reliance
On sugar
Or alcohol
Maybe food has been a mechanism for self-soothing?
And you’re not sure what can replace that
Maybe you’re overwhelmed with your schedule
And can’t imagine fitting in one more thing
I want to assure you in this moment
That you fold the power in your mind today
To overcome any obstacle
It first starts by growing the desire to change
Imagine now
There’s a tiny seed deep in your mind
That we’re planting today
As that tiny seed is planted
Just like a plant
You can nurture it with water and food to help it grow
And you can best do that with positive thoughts
And as you listen to the words I share
Focus your attention
Visualizing that small seed deep in your mind
Knowing just like a plant with every positive affirmation
Its easy to make time for exercise
You can learn to enjoy cooking
You can find a dietary plan that’s perfect for your body and lifestyle
Just imagine that seed is growing into a plant
With the stems sprouting throughout
The leaves starting to bud
As it gets bigger with your mind with every affirmation
I am worthy of a healthy body
I deserve to put myself first
I am good at setting boundaries
Now notice how your plant is getting bigger
And taller
More leaves begin to fill your mind
This vibrancy and vitality grow with every affirmation
It’s nurturing that seed
Developing it into a strong plant
Roots that extend to every part of your mind
I look forward to daily movement
I love getting inspiration from my fitness tribe
I am successful at achieving any goal I can imagine for myself
And now imagine this plant that started as a seed
With every affirmation, grew its stems
Filling your mind with strong roots reaching out
Getting stronger and stronger
And you notice this desire is growing in you to make a change
Think about one small thing you can do today
That would tell you, “yes I am going in the right direction”
Commit to one thing today
That will serve your goal in growing the desire to make a healthy lifestyle
In a moment, we will come back
But for now, just imagine this beautiful, strong plant
A seed that we have planted
That you can cultivate and nurture and grow in your mind everyday
That only furthers your ability
And desire to change
You have everything within you that you need
Engaging the power of your mind
You may notice in the next couple days
That you have a desire to listen to this session again
And further grow that plant
In your mind
Growing the desire
To make a lifestyle change
Connecting deeply with all the physical benefits
All the emotional benefits
All the spiritual benefits
And the mental benefits that you will gain
By making a permanent lifestyle change
And that just continues to nourish the plant
Growing your desire everyday
When you’re ready take one last deep breath in
Locking in all of this amazing energy
Taking it with you for the rest of your day
Into your sleep
And when you’re ready you can open your eyes
Take a deep breath
Begin moving around
Allow the relaxation to take you into your day or night
Leaving this session feeling calm
And excited
For the potential of what’s to come
We hope you all this use this technique, every day, as we welcome in the new year and all the new opportunities to cultivate permanent, healthy lifestyles! As we foster that desire to become healthy, we will create a thought pattern that it’s easy and fun and attainable.
Christa is offering her 30 Days to Thriving program starting again in January to help you fight the hard battle against our reliance on refined carbs, sugar and alcohol. Make sure to sign up today if you’re ready to meet your healthiest YOU, while fighting against diseases and inflammation. Also, check out this past episode about redefining what it means for us to “diet”.
Leave us an honest review on iTunes and Stitcher and tell what you got from today's show!
Today we’re excited to welcome soon-to-be Holistic Nutritionist and Instagram celeb, Jasmine Galimov to the show! Jasmine’s Instagram, “@Berryfitt” is extremely popular and showcases her beautiful food creations which are not only vibrant, but nutrient packed. Jasmine describes herself as a “huge foodie” and that her passion for food is what made her Instagram so successful. She demonstrates how eating healthy can be easy and when it looks pretty, people are going to want to eat it!
Jasmine’s Tips on Perfectly Roasted Veggies:
- Preheat oven to 375 degrees
- Lay down a piece of parchment paper for easy clean up
- Put veggies on baking sheet and drizzle them with avocado oil (with high heats you want to stay clear of olive oil so you can maintain the nutrients and structure of the oil)
- Sprinkle veggies with Himalayan salt and roast for 10-15 minutes
- Flip and bake for another 10 minutes and ENJOY!
Jasmine says, “My eating philosophy is to eat what my body needs.”
Jasmine got her undergraduate degree from the University of Colorado in Boulder, majoring in Communications with a Business and Philosophy minor. She realized after graduating that she still had no clue what she wanted to do. After taking a year off for some soul searching, she discovered that it had been in front of her the entire time. Jasmine explains that she’d spent her whole life consumed with searching for alternative, holistic remedies and she found her passion for nutrition and health through her own journey of learning about her body. Knowing she wanted to go down the holistic nutrition route rather than becoming a dietician, Jasmine was thrilled to find the National University of Natural Medicine (NUNM) here in Portland, Oregon and relocated immediately to attend the program.
Growing up, Jasmine remembers eating healthier than all her friends because her mom felt so helpless about her young daughter’s health issues. After years of being extremely sick, Jasmine was diagnosed with celiac disease in middle school. It was at this time that Jasmine and her family shifted to a healthier way of eating and lifestyle. Jasmine says her mom has continued to “nerd out” on holistic health and since then each of her family members has done their own exploration to find what best fits their individual body.
Jasmine says one of the most powerful principles she’s learned is that food is medicine. She says, “When finding what foods work for your body we hold all the power to heal ourselves in our kitchens.”
Why Shouldn't We Wait Until the New Year to Get Healthy?
Jasmine explains that the mentality of needing to ‘get it out of your system’ while binging on unhealthy foods before getting healthy creates a horrible habit for people. This mindset makes it more likely that when we do slip up or enjoy certain foods that it can quickly take us down a binging spiral because we tell ourselves we’ll just start on Monday, or next week, or even next year.
Jasmine says, “Every day is a new day and a new opportunity to be focused on our health and to take care of yourself.”
Tips to Bounce Back:
- Take 5-30 minutes each day away from your TV or social media to go for a walk, grocery shop or to cook healthy meals.
- Christa and her husband like to do a three-day fast for a full mind, body reset whenever they’ve escaped their normal routine.
- Jasmine tries to do what she can for herself, when she can, by being mindful, aware and present.
- Whatever negative statement comes into your mind, reframe it and tell yourself the opposite message. Christa says, “Even if you don’t believe it initially, like telling yourself you have more than enough time in the day to cook and that you enjoy it. Just keep repeating it to yourself because ultimately your brain is going to create a new thought pattern and that new thought pattern is going to guide you in your day-to-day to go and do those things.”
- Set good boundaries by recognizing how you show up for others and make it a focus to show up for yourself too.
- Simplify by enjoying a whole foods' diet so you don’t feel restricted or deprived.
- If you’re finding that you still mainly crave processed foods, chips and cupcakes when you’re trying to eat intuitively, then a program designed to help you remove these types of foods is necessary to help you get out of that addictive cycle.
Christa is offering her 30 Days to Thriving program starting again in January to help you fight the hard battle against our reliance on refined carbs, sugar and alcohol. Make sure to sign up today if you’re ready to meet your healthiest YOU, while fighting against diseases and inflammation. Also, check out this past episode about redefining what it means for us to “diet”.
Jasmine encourages the listeners not miss out on upcoming holiday events and family functions but to simply do what you can to take care of yourself. She personally likes to meditate for five minutes when she wakes up in the morning to set herself up for a successful day. Jasmine also pre- her meals before going to an event so she’s not as tempted by unhealthy goodies. Lastly, she stays focused on gratitude; specifically how lucky she is to be celebrating and enjoying time with the people she loves. Being present and enjoying the moment feels good and fires up the brain’s reward center which helps us make healthier, happier choices.
Give us a five star review on iTunes and Stitcher and tell us your tips for staying healthy this holiday season!
Welcome back, Fitlandians! We’re excited to welcome Ty Manegold of Roam Fitness to the show today as part of our continuing journey of creating healthy holidays for all! Roam Fitness is a brand of post-security airport gyms that help to change that dreaded, stressful experience of traveling into a positive, refreshing one.
Ty says, “We believe travel days don’t mean compromising your health and we’re doing that by putting fully equipped gyms behind security for passengers to be able to stay fit while traveling.”
So, How Does It Work?
Roam Fitness currently has one location in the Baltimore Washington International (BWI) Airport and is working to expand across the country and globe. Ty explains that all future locations will resemble what they currently have at BWI offering a full gym with daily, monthly and yearly passes. Membership includes full access to the facility and a complementary clothing rental program through Lulu Lemon athletic wear and Brooks running shoes. If a member chooses to workout in their own clothes, the gym staff will vacuum seal your wears so it doesn’t co-mingle with their clean clothes. Roam Fitness really has everything covered!
Ty's Tips on Staying Healthy While Traveling
- Be prepared ahead of time. Showing up to the airport with plenty of time to spare eliminates added stress.
- Stay hydrated. Flying is a big dehydrator with added stress and anxiety.
- Bring your own food and snacks. This helps tide you over until you can find a healthy meal option. Ty encourages people to head to the airport information booth and ask them where to find the best healthy meal as an alternative to all the fried, fatty food options.
- Eat small. Ty explains he likes to snack or eat small meals while he’s traveling so he doesn’t make a rash decision out of extreme hunger or tiredness and grab something convenient and unhealthy that will fire up his brain’s reward center.
- Grocery shop. Just like Christa, Ty likes to stop by a supermarket upon arrival and stock up on veggies, fruits, nuts and seeds.
Christa’s Challenge: The next time you’re traveling, order a soda water with a splash of your favorite juice to enhance the flavor instead of changing into party mode and going for a cocktail.
- Christa likes to mix a little raw unfiltered apple cider vinegar with soda water, which has numerous health benefits but also gives your gut the same warm feeling as an alcoholic drink.
- Ty chooses soda water with bitters. He explains that it has the same flavor profile without the dehydration and doesn’t encourage a “spiral” that doesn’t align with your health goals.
Make sure you head over to iTunes or Stitcher, give us a rocking review and tell us how you succeeded in accomplishing our challenge of ‘ditching the booze’ while traveling on your last trip or during the last holiday! We want to hear what you drank as an alternative to alcohol, how you felt after your flight and any other comments or tips you have!
To stay connected with Roam Fitness, check out their website and keep your eyes pealed for future locations coming near you. If you’d like to speed up the process of getting a location in your home airport, give them a call and request it so they can know how to better serve their passengers. Whether you’re traveling for business or pleasure, Roam Fitness will be the reason you never have to stress or put your health to the side while traveling again.
Subscribe to the show today a review on iTunes and leave us a rating and review telling us what you LOVED about today's show.
Welcome back as we continue our series on teaching everyone how to get through the holidays in a healthy manner without deprivation. We have the co-founding couple of The Chief Life, Matthias and Stacey Turner! They describe themselves as a focused and driven team bringing the latest in personalized, healthy meal plans, gym/home training programs and apparel. Based in Queensland, Australia this dynamic duo works mainly online allowing them to work with people from all over the world, educating and inspiring people to become their healthiest selves and not simply focus on aesthetics.
Matty and Stacey work with their clients to fully apply themselves, physically and mentally, working to shift negative thought patterns into positive reassuring ones. Like Fitlandia, Matty and Stacey are passionate about helping others work through overcoming mental road blocks and giving themselves permission to reach all their health goals. This is where Mind Zoning® can be so powerful, allowing us to break through old ways and create new thought patterns in order to receive the change we desire.
Stacey says one of her tips for adopting positive thoughts is to name your inner critic. We all know that voice that creeps in telling us we aren’t enough, or haven’t made changes towards our goals leaving us feeling discouraged and crawling back to old habits. She explains that giving that voice a name makes it external and not a part of our being making it easier to hush.
Stacey says, “It’s about having those tools, those mechanisms in place to be able to make a positive step forward when you’re feeling down or being pulled in a direction that’s not favorable to your health and happiness.”
Tips to Enjoy the Holiday Season with an Autoimmune Disorder
As well as celiac disease, Stacey recently found out she has an under-active thyroid. She explains when first diagnosed, she initially had a victim mentality, but shifted it to think that she could use this to not only be as healthy as possible, by not eating gluten, but also serve as a reminder to make her health the top priority. She uses this blessing to educate and help others who are suffering from similar disorders and diseases.
Here are a few things to try when the holidays come rolling around:
- Matty and Stacey look for foods that are still going to be healthy and healing to their bodies that they still enjoy.
- To create a healthier family dinner, focus on opening the dialogue between your families and bring your own healthy dishes. Maybe they’ll be excited for a gluten free dinner too. This will also help them understand your journey and give you that support we all need year around.
- If you do indulge in a treat or a cocktail, don’t shame yourself. Simply realize where you’re at, what you’re feeling and how you’re going to get out of the cravings that might follow after.
For more information on Matty and Stacey custom meal plans, podcasts and their apparel line, make sure you check out their website and as they say, “Stop thinking about it, go be about it!”
And don't miss out on their own podcast, The Chief Life. You can subscribe on iTunes today!
LAST DAYS TO SAVE!
30 Days to Thriving
Need some accountability and inspiration to get your healthy self back? Join Christa for the next 30 Days to Thriving session launching January 2018. Save $100 with early bird pricing when you sign up by 12/7/17. AND get an additional $50 off when you sign up for 2 or more programs. Enter COMBO50 at checkout.
Our method is NOT about deprivation. It’s about detoxing wisely.
You’ll be giving your body a much needed break from foods that have been contributing to your weight loss challenges, poor mood, fatigue, chronic pain and low energy. Once you start feeling better with Fitlandia’s 30 Days to Thriving, you’ll be craving a healthy lifestyle moving forward.
Get over the hump, get a little kick in the pants to get started, and commit to yourself today!
Subscribe to the show today a review on iTunes and leave us a rating and review telling us what you LOVED about today's show.
