Hello Fitlandians! Today I am thrilled to be kicking off my series on all the different exercises that are available to us. I’m beginning this series by chatting with a local Portland, Oregon fitness pro, Michael Skogg of Skogg Kettlebells, about one of my all time favorite workouts: kettlebells!

Before we get started I just wanted to throw out a few reminders. We are just a couple of days left before the start of our next 30 Days To Thriving program for February. Some of you have heard my awesome podcast show with Leanne from Healthful Pursuits and in order to show my gratitude to listeners of both my podcast and Leanne’s, I am offering some exclusive early bird pricing! Enter discount code Leanne297 to receive $100 off the program!

For anybody who is hearing about 30 Days to Thriving for the first time, you’ll get to hang out with me everyday for the next month to reach your greatest vitality! You’ll be getting a food guide, weekly recipes and meal plans, workouts that fit the detox, a group coaching call with me weekly and daily interaction in the secret Facebook group. And the best part is you’ll receive a Mind ZoningⓇ audio bundle with 5 sessions that fit perfectly with the program! We are getting started in just a couple days so be sure to get signed up today!

Michael Skogg of Skogg Kettlebells is here with us today. A big thanks to Michael for being on the show. Be sure to show him some love and check out Skogg Kettlebell’s website, Instagram, Facebook, Twitter @skogggym and online program, Virtual Skogg. I want to go ahead and say that I’ve spent a good deal of time at Skogg Gym and his facility is absolutely beautiful and the instructors there are ridiculously knowledgeable.

So how did Michael get started with kettlebells? He explains that he was living in Scotland when he was around 18 and his neighbor was a Highland Games competitor and he would see him doing his workouts with everyday items like rocks and telephone poles. Finally, his curiosity got the better of him and he asked his neighbor why he worked out like that and he explained that training is not just about being strong, it’s about being strong in life and finding applicable ways to do so. It really stuck with him and he realized that conventional exercise is something powerful and since the first time his neighbor handed him a kettlebell, he’s been hooked.

Back then, kettlebell training was quite underground and he actually had to work with things like milk jugs and dumbells to get the workout in until his friend found an old kettlebell in a crawl space that he could use. They were surprisingly difficult to come by! He finally purchased his own set of kettlebells while furthering his education in the fitness field.

Because of this he wanted to share the power of these workouts with the world. He had done a great deal of work rehabbing himself out of hip and knee injuries and wanted to help others do the same. He has opened quite a few gyms in his time but his first specific kettlebell gym opened here in Portland in 2007 when he followed his own workout passion.

The gym started out primarily as a strength and conditioning hub for fighters and MMA athletes but Michael wanted to expand his workouts to women as well so he opened up a gym in the Pearl District, Portlands hip and trendy neighborhood bustling with female athletes. Since then, he has moved slightly Northwest of this area to help members find easier parking to get their workouts in.

What’s the difference with kettlebells? What’s the big deal? These types of workouts absolutely work you out...but they also empower you! If you are looking for a way to burn calories, you burn 20 calories a minute swinging a kettlebell...which is pretty impressive. Not only that, but you get an element of resistance along with the cardio of the workout. It’s an all in one option...killing two birds with one stone!

Here are Michael’s Top Reasons to Try a Kettlebell Workout:

• Great cardio (gets your heart rate up).
• Resistance training at the same time.
• Burns 20 calories per minute.
• Corrective exercise for posture, joints, and more.
• Finds your weakness, exploits it, and corrects it.
• Uses your body in natural ways-radial directions (very primal movement).
• Mental empowerment post-workout.

One thing to remember about kettlebell workouts is the importance of form and safety, which the instructors at Skogg are great at explaining and assisting with. Michael says, “A kettlebell is a wrecking ball if not used correctly.” So what does a correct workout look like?

Michael’s Kettlebell Safety Tips:

• Have an experience teacher who is familiar with safe techniques.
• Technique is BOSS...the value is limitless.
• Only swing what you know you can handle...doesn’t matter how much.
• Pay attention and let the kettlebell lead you as an extension of your arm.
• Remember the importance of stretching along with your workouts.

“Kettlebell is like a dance. The kettlebell is your partner and it leads...you follow.”

For those listeners who are still feeling a bit hesitant about giving a kettlebell workout a try, know this: Rest and recover is very important, so do what you can do and rest when you need to rest. Asking questions is GOOD...highly encouraged really. Trust in the coaching offered at the gym and don’t be afraid to put yourself out there and learn. You are not just getting a workout, you are getting full exercise science, whether you understand exactly what is happening or not, your coach does. You will thank yourself (and them) in the long run!

Another thanks to Michael for his insight into this amazing workout option and we hope we inspired you to give something new a try in your workouts!

Be sure to request to join the Fitlandia Facebook Group to share what workouts you are trying out and get inspiration from others in our amazing community.

 LAST CHANCE! We're still celebrating our episode with Leanne Vogel of Healthful Pursuits. If you're ready to join the February 2018 session of 30 Days to Thriving, be sure to enter LEANNE297.

Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!

*** Caution, we use some adult language today!***

Today’s episode is a very exciting addition to the Fitlandia Podcast lineup! You are going to be SO thrilled to hear Kate’s special story of progress, transformation and courage.

Kate Kelly and I met through Dr. Jerome Craig, who has shared some of his amazing knowledge right here on the podcast previously, and we could not be more grateful or thrilled to have connected. Kate’s vulnerability and openness is a true inspiration for all of us and can move us each along on our own fitness and wellness journeys.

Kate’s Journey

Cheers to our journeys and instead of celebrating with red wine, today we are celebrating with our herbal teas! Kate and I have been talking and sharing our stories for the last few weeks and one thing that Kate mentioned that really stood out to me was that this time, her journey feels different. She is working hard and has begun the year by giving up alcohol for the month of January. She expressed how amazing it feels to have a tribe around her and how this time, “Wild horses could not make me drink alcohol right now.” She’s at a point in her life that she really feels in control of her habits and EXCITED about the fact that she has the power and gets to take a break from alcohol because she WANTS to! And believe it or not...it’s EASY for her right now.

I LOVE that passion and that fire!

Kate and I discuss how deeply connected so many parts of life are and how much clarity we have gained by giving up alcohol for even short periods of time. Not only does being sober seem to make facing depression and anxiety easier (with the help of amazing therapists, of course!) but our energy levels are noticeably higher, our clarity about life and goals is greater, and we feel more like our amazing selves each day.

The beautiful piece of these lessons is that it is YOUR individual journey. Comparing ourselves to others can be incredibly toxic...we need to learn to honor ourselves for where we are in that journey. If 10 days or even 1 day without alcohol is a huge accomplishment for you, own it! And knowing that we have the power and ability to make those choices is incredibly empowering.

On that same note, success is all about knowing yourself. What are your triggers? How do your habits (good or bad) form? How have you been nourishing yourself or sabotaging yourself? Checking in and being mindful and knowledgeable about yourself is SO important. Kate shared that she knows that it is very difficult to have just ONE drink...that once she has a glass of wine, she almost always has several more. We discuss how amazing that knowledge is! Just knowing those facts about yourself helps you stay mindful and stay on track and create a healthy relationship with your food, drink and habits.

Kate explained that she is learning to love the journey to a healthy lifestyle. In order to combat the frustration of giving up alcohol for the month of January, she created a list of choices she could make instead of choosing wine when she was craving a glass. (Things like, take a magnesium bath, do a burpee, update vision board and more!) This is a GREAT strategy and step we encourage you to take as well.

She talks about how this time she feels different, she feels empowered and clear and hasn’t had to rely on those distractions to want to stay that way...talk about inspiring! She attributes the ease of this transition to having ALL FOUR cornerstones present in her life at this time and the motivation her son provides her to be her best self.

“It’s not only a journey, it’s an exploration into yourself. It’s about becoming curious about our own bodies. We are learning and unfolding into our best selves everyday.”

Kate and Christa’s Tips for Transformation

• Be Mindful and Notice: don’t forget to take a step back often and note what habits and tendencies you are expressing...and how you can note your triggers.
• Be Gentle With Yourself: remember that you are learning and observing and improving upon yourself each day and that you are on a journey that takes time.
• Build Yourself a Tribe: having a group of supportive and open individuals who are owning their own journeys is the difference between wanting change and dreading it.
• Lean on Your Mantras: “It’s easy for me to be sober.” ...and what would that feel like to believe that truly and wholly? Let that emotions saturate your body!
• Let the Grief In: remember that the 5 stages of grief fit perfectly with the feelings we experience when making a lifestyle change. Know that and embrace the journey!
• Turn Anger to Understanding: “There is an opportunity for me to learn in this moment and I embrace the lesson that this experience is giving me.” Release the anger and learn from it.
• Own Your Own Journey: everyone experiences life differently and everyone’s body is different. Stop comparing yourself and be proud of your own journey and where you are today.
• Release the Word “Should”: YOU are in control and you CAN and WILL make the change. You have everything you need available to you in order to be successful.
• Embrace the 4 Cornerstones: the keys to making a lifestyle change are daily movement, good nutrition, positive thinking and community connection.
• Know Your Why: what is your motivation and intention for being your best self? Maybe a pros and cons list can help you discover what you can gain from making change.

If Kate’s story inspires you to want to get involved with a supportive community:

Two Ways YOU Can Get Involved with Our Tribe

• 1) Search “Fitlandia” in Facebook Groups and request to join our closed Facebook Group for positive support and inclusion!
• 2) When you sign up for any 30 Days to Thriving Program, you are offered a lifetime membership to the Secret Fitlandia Facebook Group where we all share our challenges, wins, ideas, and positive feedback.

Thank you so much to Kate for sharing her amazing story and strategies and to YOU, for taking the time to listen and move forward in your wellness journey!

We're still celebrating our episode with Leanne Vogel of Healthful Pursuits! If you're ready to join the February 2018 session of 30 Days to Thriving, be sure to enter LEANNE297.

Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!

Today we are here with Allison Pelot, a fellow Portland-based fitness guru and amazing holistic nutrition and fitness coach. We are so excited to talk about achieving hormonal balance with nutrition strategies. Can’t wait!

Allison has a flourishing physical practice here in Portland where she hosts classes, offers nutritional and functional training as well as offering one on one coaching. She has been studying the biochemistry of the body for around 10 years now and applies this knowledge to help people feel and perform their best.

Allison explains how she has seen many people struggle with digestion, even including foods that are considered health foods. Things like nuts and seeds, raw veggies, and grains tend to be difficult for digestive systems to process the nutrients properly and can often cause severe digestive discomfort.

Allison’s Process:

The typical process that Allison walks clients through checks these four boxes:

1) Discover Your Digestion: She encourages clients to keep a food log as well as a log of their temperature and pulse to discover how their physiology is responding to the food they eat and what patterns are noticing.

2) Cut Back: Reduce the consumption of common causes of discomfort like fried foods. It is important to meet the client where they are at to promote success.

3) Introduce Helpers: Allison advocates for consuming a raw carrot each day to introduce good bacteria back into the gut and remove the toxins that can cause imbalance and discomfort.

4) Find the Culprits: Find what works for your body and what is causing it to struggle to digest. Not all foods are created equal or elicit a positive response in your body.

Some of Allison’s Favorite Easy-to-Digest Foods:

o   1 Raw Carrot Each Day

o   Coconut Oil/Butter

o   Root Vegetables

o   Fruits (Oranges!)

o   Dairy (Cheese, specifically)

o   Bone Broth

o   Gelatin

o   Shellfish/Oysters

It is important to note that, as we’ve learned in the podcast many times, not all methods are right for all bodies. This is shown in the differing opinions and strategies of nutrition and wellness experts. So what can we all agree on?

2 Things that ALL Nutrition Experts Agree On:

• Food Journaling is SO important
• Add more Vegetables and Whole Foods

Allison makes the point that while the therapies for better digestion tend to be rather simple, the things happening in your body are extremely complex. Everyone’s body is different so discovering what works for you is the most important thing. Your body will do its job if it is given the right tools.

Understanding and Combating Hormonal Imbalance:

In terms of hormone imbalance, this principle is also true. The body is always working to regulate itself, and it does so by creating many necessary hormones in the liver. Some very common symptoms of hormone imbalance include:

o   Low Energy Levels

o   Low Immunity or Frequent Colds

o   Sleep Disorders or Low Quality Sleep

All About Sleep:

The importance of quality sleep is huge! A common problem for those who struggle with sleep is poor blood sugar regulation. This is caused by not eating frequently enough during the day or having an imbalance of hormones because of the foods you are consuming. Your liver needs the proper sugars and nutrients to produce hormones not only during the day, but also at night when you sleep.

Allison offers some extremely helpful tips on getting a good night’s rest:

o   Create a winding down routine

o   Eliminate blue light (or use blue light glasses) a couple hours before bed

o   Use natural lighting or salt lamps in the evening

o   Spend time reading or relaxing before sleeping

o   Drink a comforting glass of milk and honey before bed

o   Spend time meditating to wind down

The most important thing to remember is to find what works for you!

You can find Allison’s awesome work at her website at pureenergypdx.com. Allison also hosts her own enlightening podcast, Integrate Yourself, which you can find on iTunes, Android, Stitcher, and Youtube.

Be sure to check her out to get a sneak peek at the new course she is creating all about Better Digestion for Hormonal Balance. She offers the first lesson for FREE on her YouTube channel to give you a taste.

Thank you SO much to Allison for this amazing chat and be sure to connect with me on the Fitlandia Facebook Group for motivation, support, inspiration and much more.

Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!

The Perfect Keto Story:

Alex explains how his health journey, like many journeys to health and wellness, began with rock bottom at age 23. It was then that he discovered Dr. Anthony Gustin and his blog which helped change his life from frozen meals and takeout to healthy food choices, creative cooking and an active, healthy lifestyle.

Perfect Keto was born from the transition that both Dr. Gustin and Alex took from a whole food and paleo lifestyle to a keto approach. During this transition they found less than ideal options for products to assist with Ketogenic eating. They wanted a supplement that not only assisted with ketosis but also tasted great, was made with clean ingredients, and was offered at a great price. What they didn’t find, they created and Perfect Keto was born.

What Makes Them Different:

Perfect Keto offers many types of products including Exogenous Ketones, Medium-Chain Triglycerides MCTs), and Collagen Supplements. These products are naturally sweetened with either Stevia or cocoa and are proudly free of emulsifiers or flow agents that are foreign to the body and can cause inflammation and bloating.

Alex suggests using Perfect Keto supplements whether you are eating keto or not and some of his favorite opportunities to use them include before a workout or in the morning for the Exogenous Ketones or anytime you need a great snack or are traveling for the MCTs. Some of his favorite flavors are Chocolate Sea Salt, Peaches & Cream, and their new Matcha Latte MCT Oil Powder. Be sure to check out all their amazing recipes, too!

How Health Can Become Unhealthy:

Christa and Alex discuss why a mindful health strategy is so important. Understanding your mind and body is the first step to making a change and coming at health without guilt, shame, and pressure brings about real and lasting changes to your food tendencies and cravings. The mind will follow the blueprint you give it. Give this Mind Zoning^Ⓡ mantra a try:

“It’s easy for me to (desired healthy habit).”

Despite the good that many dietary food strategies can do, Alex and Christa also talk about how they have seen health strategies become unhealthy. You can be in a state of ketosis and still be unhealthy. A diet rich in macronutrients and quality foods is vital. You can also lose weight and still be unhealthy...avoid the processed snacks and focus on great variety, quality, and nutrient rich food choices.

If you are looking for a great way to stay accountable and mindful with your health goals, check out the Strategic Vitality Lifestyle Planner and Journal Christa created and launched this Fall. Not only does it help you keep track of your tasks, sleep, and focus, it also helps you mindfully check in with your hunger and emotions to stay on track and listen to your body.

Alex’s Ideal Health Strategy:

• Start with a high quality whole foods diet with plenty of variety and macronutrients
• Use Perfect Keto supplements as tools to support your healthy food choices
• Do plenty of research to know and understand what you are putting in your body

The goal of Perfect Keto is not only to create clean and useful supplements but to promote real health strategies. They encourage supplements as tools...not the whole story. Perfect Keto’s amazing website doubles as a platform to spread health ideas and information for the greater good. Make sure to check out their comprehensive guides such as, The Ultimate Guide to Ketosis and to join their Perfect Keto Community Facebook Group to keep learning and growing in your health journey.

You can also stay on track and feel connected to a community of positive health by joining the closed Fitlandia Facebook Group and posting your food and health journey for encouragement and support!

Get $100 off the February 30 Days to Thriving program! Sign Up NOW.

Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!

Happy New Year, Fitlandians! We are so happy to have you here as we start off this new year by harnessing the power of intention. When we can let go of the restrictions that come with those New Year’s resolutions, we can instead look forward to creating a revolution! So, if you’re ready to get back on track and reclaim your health and vitality but need a little extra support, today is the last day to sign up for Christa’s 30 Days of Thriving which begins tomorrow on January 2nd.

And today, for a little New Year’s inspiration, we are extremely excited to welcome Fitlandia’s “super fan,” Josh Cyphers to the show. Josh is going to speak with us about letting go of shame and getting your fit self back – for good!

Josh stumbled upon Fitlandia as he was exploring different approaches to fitness and health using a variety of diet and exercise methods. He says he was drawn to Fitlandia obviously because of the rad name, but also because he saw it as a “trifecta of wellness”; focused on nutrition, fitness and mindfulness. He realized that previously, one of those pieces was always missing from his routine and that’s why he never had any lasting success.

Background

Growing up playing sports, Josh explains feeling as if he’d been on a diet practically his whole life. It wasn’t until he slowed down playing sports that he noticed how sedentary he had become and how his nutrition was lacking. He said that it began not only to affect him emotionally, but also physically in the form of weight gain, which he had never dealt with before.

Josh dabbled with different diets and exercise programs, but became increasingly discouraged and trapped in the yo-yo dieting trap. Recovering from an cycle injury, he says it resulted in indulging in sugary treats and beer, firing up the reward center in his brain. Josh explains that he reached a point when he was so frustrated from going from cycle to cycle and how it became extremely difficult for him to want to nourish his body and be good to it. For Josh, he ended up in a place of emotional and physical pain, making it hard for him to even get up in the morning to face the world. With the love and support of his wife, he made it a goal to start moving each day. With a list of 20 basic exercises he says he simply began to move, reminding himself to just take that one step.

Josh says, “The first step is always the smallest but the most important!”

Tips to Bounce Back

• Think back to a time you felt really alive and happy and ask yourself how can you get there again. For Josh, this was playing football and even if he didn’t get back to playing the sport right away, he knew he had to start with basic daily movement. To help with this, Christa says “visualize and connect the emotion to that goal which will wake up your brain to that very thing and actions will start.”
• Give yourself a realistic and strategic way of getting to your goal like Josh’s 20, one-minute exercises to just begin moving again. These small wins are how we create new thought patterns resulting in new lifestyles!
• Find what sets you back and what pushes you forward.
• Grow your community or “tribe” that allows you depend on them in times of need or of celebration; where you can all operate together.
• Mind Zoning®! Focus on how to reprogram and change your thought patterns so when times get tough you don’t have thoughts of unworthiness or shame. Josh explains how he was able to let go of his self-worth being tied to playing football and eventually, he experienced more positive thoughts and was able to move forward in his life.
• When you’re ready, be open and vulnerable to accepting help from others and let yourself lift others up as well.

Josh has come quite far as he describes waking up the day of the podcast with a “heart bursting of gratitude.” Since beginning his journey back to health, Josh says he now craves more movement and is always discovering ways to make himself eat and feel better.

We all have the power within and whether it’s joining our 30 Days of Thriving program or connecting with Josh and Christa in the Facebook group, we can’t wait to encourage each other this new year as we harness the power of intention.

It’s Not Too Late to Join Us! Sign Up NOW.

Leave us an honest review on iTunes and Stitcher and tell what you got from Josh’s courageous and vulnerable story.