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Fitlandia | Fitness for Your Mind

It’s time to get over self-sabotage, negative thoughts, and obstacles to getting fit again and staying fit for life. Christa is a certified hypnotherapist, life coach, nutritional therapist, and founder of Fitlandia on a mission to end the vicious yo-yo dieting cycle. Join her each week as she sits down with top fitness and wellness experts to discuss nutrition, exercise, and mental health. Loaded with quick healthy tips and Fitlandia’s signature Mind Zoning® meditations, The Fitlandia Podcast gives you all the tools you need to commit to a permanent lifestyle change.
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Now displaying: Category: Expert Practitioner
Jan 21, 2019

In this exciting episode the best addiction specialists, Dr. Adi Jaffe and I are digging our heals into ending the shame and embarrassment related to reliance on sugar, refined carbs and alcohol.

The Fitlandia Whole-Life Reset Retreat is now accepting reservations! Only 15 spots. VIP options available. Get in now and let's give you an escape and the reset you need to start (and finish) your transformation.

Now onto the show!

  

Highlights

6:43

I went and got my masters at Cal State in Long Beach and then my Phd at UCLA and psychology and neuroscience and psychology and not in statistics and you know, continued to the point where I am now where I started a company called ignited that has sensory self help and addiction specific courses and workshops.

7:38

It's going to be more work for others, for some than others, might be more complex, might be more healing work from some of our traumas that we experienced, you know, certainly the move that you made, a new culture, new school system, all those things, right? Those are, those are going to have a big impact on the brain.

17:17

The tool that you found was now causing you problems, but you can't remove the tool because it's still helping deal with that core initial issue that you had.

18:12

So, I created an online program. I call it Ignited Hero and Ignited because that's the name of the company, but also our goal is to ignite people's passion and get people motivated and driven to a new kind of life just like what happened in my own life.

22:37

I love that and I want to get into kind of the nuances of the program a little bit more, but I want to get in the head of my listener right now. That is, that's actually asking themselves, okay, we've got the thought patterns, right? We've got those beliefs that have been ingrained in us and I talked a lot about that.

To Learn more about Dr. Adi Jaffe:

Click for my TEDx Talk 
 
My book, The Abstinence Myth
 
And subscribe to the IGNTD podcast!
 
Find me on twitter-instagram-facebook

Listen more at https://www.myfitlandia.com/podcasts/.

Jan 15, 2019

Happy New Year to you all and welcome to the show! Before we dive into Getting Off Grains with CEO and Founder of Miracle Noodle, Dr. Jonathan Carp, I have some exciting news!

The Fitlandia Whole-Life Reset Retreat is now accepting reservations! Only 15 spots. VIP options available. Get in now and let's give you an escape and the reset you need to start (and finish) your transformation.

Now onto the show!

 

 

Highlights

6:07

I'm a doctor, a medical doctor specializing in dermatology and I have always had an interest in nutrition. my passion is people who have autoimmune diseases of the skin. So we're talking psoriasis and Lupus especially. And my interest is in how to help them from a lifestyle and nutritional perspective.

7:08

I was on a trip to Japan and friend of mine took me to a restaurant, a Buddhist Vegan restaurant outside of the city of Kyoto and I was served this bowl of noodles and they told me that it had virtually no calories and no carbohydrates and I just immediately thought, my goodness, you know, I couldn't believe it at first.

10:44

So what's amazing about that is that you're getting mostly water when you when you eat the noodles. It's 97 percent water but you're getting a really potent soluble fiber that also acts as a prebiotic fiber. It's ground into a flour and then mixed with water.

17:41

I'll start just by saying that people have intolerances to all kinds of different foods and we could spend hours going on why that may be, but I think everyone owes it to themselves even if they don't have an autoimmune disease to go on some sort of elimination diet because a lot of times people are in a situation where they, they feel fine, you know, but they don't know that they're missing out on another level of feeling good. They just have accepted that this is sort of, I feel good. They sleep decently,  everything about their lives in terms of how they feel about their own health seems fine, but often times when you get someone with just some minor complaints about something and you put them on an elimination diet, you know, no wheat, no grains, no sugar, no dairy, especially the dairy component, they start to feel so much better.

22:29

So pressure cooking gets rid of the lectins as well as the lectins that are found in nightshade plants. So nightshades are tomatoes, potatoes, peppers, so if you pressure cook them, it gets rid of this chemical that can irritate your gut and that can lead to some autoimmune types of things that, that can happen.

28:34

It's one of the most empowering things I've ever seen because they realize that they become their own authority in their own health, which is really what we are. We're born to be our own authorities in health. Yes, doctors are important and health advice is important, but those are just experts that people should be consulting. When it comes to making those decisions for yourself, you, you're responsible for those decisions.

32:26

These perceptions that we have about challenges or obstacles are really these beautiful opportunities to just show up as the authority on our health. I absolutely love that quote. How empowering is that?

Dec 31, 2018

Oh my goodness! It's the 100th episode of the Fitlandia Podcast and we have none other than Steph Gaudreau with us to help you break negative self-talk and excuse making. I just know 2019 will be your healthiest yet with the tips Steph and I have for you.

Highlights

1:28

I've always been a very wear my heart on my sleeve kind of person. I'm very empathic. I can't hide my emotions or my feelings for anyone. And the more I do this work, the more I think that that's what I'm called to do. Like, I always want to make sure there's something teachable and I don't want to just dump my problems on people, but at the same time I feel like we have to get better  not only a fitness community, but a wellness community and as a human community with talking about the things that we have stuffed away for so long.

3:55

I feel like everybody sort of has their story of where they came from and what their transformation was. And for me, I battled negative body image and negative self talk. It still happens. It's changed quite a bit and it's much more fewer and far between than it used to be.

7:31

Humans being human is about belonging and so we want to fit in, we want to belong. But I always just find that very interesting that the thing that I grew up my whole life hating as the thing that people remember about me.

9:16

For me, endurance sports ended up becoming a way to literally kind of run away from my problems and numb myself to the pain of what I was going through.

11:53

Being able to focus not exclusively on the size of my body, but what my body could do physically in the gym, feeling better, getting more sleep. I mean, these sound like such basic things, but you know, as somebody who basically relied on sugar to get through the day and caffeine all hours of the day. That made a huge difference in how I felt.

20:05

I think we believe that in order to make progress, lose the weight, get fitter, get the new job, whatever it is, we have to beat ourselves up to make it happen. And this concept of kindness to self and self compassion is very foreign to people.

26:44

I love this idea of being present and learning to love the process. Because if you can love the process than the outcome becomes much less important because all you really care about is that, that beautiful boost of energy and strength and confidence that you get anytime you're fueling your body properly or exercising and moving and connecting with community and catching your negative thoughts and reframing them them when you can for sure.

34:54

If you're not clear as to what your values are, what's very important to you, it's much easier to let those other things that don't necessarily matter come up and get in your way.

Oct 1, 2018

Hey everyone, this is episode number 95 of the Fitlandia podcast and today we're going to teach you how to liberate your inner hero to keep moving forward on your health journey. My guest today is Dr. Chris Zaino and I just know he's going to inspire you with some really awesome tips and techniques help you deeply connect with that amazing superhero that’s in each of us!  

Jun 11, 2018

If you have been contemplating a switch from carb-loading to fat-fueling, today's repeat of an interview with guest Leanne Vogel is for you! Join Christa and Leanne as they discuss overcoming the fears and getting in touch with your core desired feelings along the way to permanent lifestyle change. They also address important distinctions between healthy and unhealthy approaches to a keto diet.

Leanne started studying nutrition in 2007 to help her better understand her body and how it worked with the foods she was putting into it. Originally going to school to help herself, she discovered after graduation that she had learned too much not to help other people and that’s when her blog, “Healthful Pursuit” was born.

Being a super athlete, Leanne noticed after years of not having her menstrual cycle that she wasn’t performing at her best and was continually struggling to put on muscle. This sparked her interest in regulating her cycle, but after starting hormone replacement therapy she discovered it was stunting her training even more. She went to a naturopath begging for help and that’s where she was introduced to a ketogenic diet.

Desperate for a change, Leanne who was a vegan and whole-foods fanatic made it her mission to eat avocados, mayo and bacon for 30 days! She did it and found she could finally get off her ADHD medicine she had been taking since she was 11, her anxiety dropped, her mood improved, she lost 12 pounds, was at 8% body fat and was finally back to training like a beast in the gym.

This was a huge transition for Leanne and her body, but also for her business which included many “vegan health-nut” followers who previously looked to her as a mentor, was now eating bacon on daily basis. Now, three years into keto, Leanne says they’ve been the best years of her life.

Healthy Keto vs. Unhealthy Keto

When Leanne first heard about the ketogenic diet from her naturopath, she found herself scrolling through Instagram that evening and clicking on #Keto. She saw tons of images of processed meats, cheeses, creams and Diet Coke. Many of us dream of a diet like this but Leanne wondered: "How are you supposed to lose weight?" and "How could this be healthy?"

Leanne explains that the problem isn't with the ketogenic diet, or really with any dietary style of eating. This issue is that we often have the mindset that if it fits within your macros (meaning it meets your protein, fats and carb ratios), it’s good to go, regardless of the quality of food. In our culture, we connect weight so closely with our health that if we’re losing weight by eating this way, we rarely consider the micronutrients we’re missing out on. It's simply not true that weight loss alone equates to health so the quality of food is important too.

Afraid to Eat Fat?

Moving from the old paradigms of the low-fat movement can be tough, but we now know that healthy fats have so many important health benefits, including weight loss, balanced hormones, elevated mood, and greater focus. Healthy fat intake also contributes to improved health markers such as resting heart rate, fasting blood sugar and HDL levels through a high-fat, low carb diet. For more info and inspiration for getting over the fear of fat, check out Leanne’s 10 Reasons Why I’m Not Afraid of Eating Fat (and why you shouldn’t be either).

Alcohol and Keto

When we eat a standard American diet, we burn sugar for energy. This is extremely inefficient and causes us to feel hungry soon after meals. When we burn fat as our main energy source, we don’t have to eat as much, or as often, which is much more metabolically efficient. Your body will use its own stored fat during fasting periods. But when alcohol is consumed, your body will burn that before anything else, making results harder to see in the beginning. After your first 30 days, Leanne says, “If you must have a drink, stick to dry wines, clear hard alcohols and mix them with low-sugar mixers like tonic or soda water. “

When you are keto-adapted, having a piece of cake at a birthday party or glass of wine won’t make you have to start over again. After burning the carbs and alcohol, your body will jump back into fat burning mode - just don’t let that one celebration turn back into an old habit.

Leanne says, “The cyclical practice is really helpful in being able to live your life and not feel deprived.”

Core Desired Feelings

Leanne shares that her natural desire when told not to do something is to DO it full force. A rebel at heart, she now looks for ways to break rules, but not at her health’s expense. She recently died her hair purple, sold her house and moved into an RV with her partner!

Danielle LaPorte’s Core Desired Feeling Practice supports this notion. It’s not the certain things in life we’re chasing after that make us feel free or supported or spontaneous, it’s the feeling itself. When you’re aware of your core desired feelings you can start to design a life that says ‘yes’ to those emotions and ‘no’ to the ones that don’t work for you. Leanne’s three core desire feelings are spontaneity, exploration, and connection.

What are your core desired feelings?

“When your life is aligned that way and you’re saying yes to the feelings that you want, and no when that doesn’t align to your feelings, then all of a sudden you’ve created this life that means so much more to you than, 'Did I have too many carbs today?' ” Leanne states.

Leanne’s Programs to Help You Start a Ketogenic Program

  • The Keto Beginning - This 30-day guide is designed to help you learn how to transition from overloading on carbs to stocking up on healthy fats. She explains what fat is, what protein is, why and how we need them in the body and how different carbs are better for blood sugar than others. This also includes a 30-day meal plan for beginners!
  • Fat Fueled - Playing off the Keto Beginning, Fat Fueled helps you take it a step further as you dive into how to heal your body from various diseases and dysfunctions.
  • Keto Diet - the book! Leanne’s goal was to design a strategic, easy way for anyone to start a Ketogenic diet with budget-friendly tips, quick meal prepping and affordable substitutions you can make at home.

“It’s your birthright to take care of yourself and your body”

Access Leanne’s digital programs, helpful holiday recipes, meal plans, podcast episodes and so much more on her website and follow her on Instagram @HealthfulPursuit. You can find her book, Keto Diet at Barnes and Noble, Costco, Amazon, Ebay.

May 14, 2018

Today on the Fitlandia Podcast, guest Helene Byrne, prenatal and postpartum exercise specialist, author, and founder of BeFit- Mom™,  joins host Christa King of Fitlandia to discuss post-partum ab recovery.

How Did Helen Become a Prenatal and Postpartum Exercise Specialist?

After the birth of her son, Helene Byrne was dismayed that pregnancy had seemingly erased her prior fitness state, especially her ab tone and stability, in spite of the fact that she had continued to exercise throughout her pregnancy.  She also discovered that no one was promoting postpartum exercise correctly! There had to be something beyond crunches for a new mom’s body recovery?! So she pulled from her experiences with pilates, yoga, and standard fitness training to create a postpartum rehab system that worked for her. And she was confident it would help others.

The Body Mechanics

During Pregnancy

  • Your center of gravity moves forward
  • Your pelvis tips
  • Shoulders hunch and round and head moves forward

         Resulting in:

           * too much curvature in both lower and upper back

           * some muscle groups get too tight, while their opposing muscle groups become weak

  • The hormones relaxin and elastin are activated

         Resulting in:  

*  slight widening of pelvis opening

*  changes to connective tissue (ie: ligaments), throughout the body

Following Birth

  • Without the mass of a baby to support those stretched ab muscles, your belly feels like mush!
  • You have a weak core
  • Ligament laxity throughout your body up to 6 months postpartum

         Resulting in:

           * potential misalignment in joints

           * potential for bladder or uterus prolapse

What Exercises are Best During Pregnancy (Prenatal)?

Those that lengthen the muscles that tend to tighten up and those that strengthen the muscles which are prone to weakness.

What Exercises are Less Appropriate Postpartum?

Due to ligament laxity and weak abs, it can be uncomfortable and even unsafe to return immediately to high-impact exercises. Running, HIIT, CrossFit, weight-training, may put early postpartum women at risk for injury. Once your core is re-established, you can begin to return to your normal fitness routines more safely.

Why Traditional Ab Exercises Don’t Work Well Postpartum

After the birth of your baby, you may desire a return to flat, strong, well-functioning abs. But a weak transverse abdominis muscle means that a “crunch”- type exercise will allow for the bulging of muscle without the countering effect of compression. Also, midline tissue down the center of our body is composed of connective tissue, which has become lax and can stretch out too wide (diastasis recti). It needs to be closed, or things don’t return to normal.

In fitness, what you practice, is what you get! So trying to do traditional ab exercises, without having rehabbed your transverse abdominis is not a recipe for success. It will never close that midline, will never flatten your abs, and may promote the bulge that causes people years later to inquire, “When’s the baby due?”

Two Interrelated Steps to Proper Postpartum Fitness Recovery

[1] Rebuild Transverse Abdominis (deepest abdominal muscle, which compresses belly)

    Using Abdominal Compression Exercises

[2] Rehab Pelvic Floor

    Using Kegel Exercises

It is critical to rebuild the TVA and Pelvic Floor together because it is their job to function together in the body. In the beginning, during rebuild exercises like ab compressions or kegels, you may not sense successful contraction in either the abdominal muscles or pelvic floor muscles. Be patient; strength will slowly return.

How to Find Your Pelvic Floor

Sit near the corner edge of a hard chair, legs straddled. That will put your body weight right on your pelvic floor so that when you squeeze during kegel exercises, you sense engagement of the proper muscles.

How to Compress Your TVA

Sit on the edge of a chair and place your hands in the crease of your thighs at hip level. Now pull in your belly, away from your fingertips so that your hands have a little space. This is what you are going for with abdominal compression exercises.

Re-establish Good Alignment

After carrying and delivering a baby, many women end up with functional muscular imbalances, such as really tight hips, lower back, or chest. Such conditions may create unstable joints, making them more prone to injury. Part of re-establishing a strong core is to re-establish good alignment.

How Will I Know I’m Ready to Return to My Regular Fitness Routine?

Body Cues of Functional Stability:

  • Ability to do a crunch while maintaining a flat abdominal wall (no bulge)
  • Pelvis doesn’t rock back and forth at all during toe tap test (see below)
  • You no longer struggle to create stabilization

How to Perform Toe Tap Test:

  1. Lay down on back in “dead bug” position, with legs pulled up and tucked
  2. Extend one leg out so that toe can gently tap the floor
  3. Bring leg back up to tuck position
  4. To strengthen, continue steps 1-3 as repeated exercise

What if I Didn’t Have a Regular Fitness Routine Prior to Pregnancy?

Often following the birth of a child, something triggers in a woman the desire to get healthy.

Guest Helene Byrne of BeFit- Mom™ reminds us that “everyone has a mommy body following birth, everyone!”. It’s a phase; it’s transitional. And everyone can create positive fitness from that square one, forward.

Helene recommends:

Create a mindset that is healthy

Don’t compare yourself to others or social media images

DO her core rehab workout DAILY, after baby’s morning feeding

Take a daily fitness walk with baby

Create a fun schedule that includes Mommy and Me or Stroller Fitness classes with community!

Host Christa King of Fitlandia agrees with Helene’s recommendations, especially when it comes to community. She reminds listeners that Fitlandia is built on the Four Cornerstones of Fitness, of which Community Connection is one.  We need community for both accountability and also validation and affirmation. So it is so important to choose a community group that is really positive. Fitlandia’s 30 Days to Thrive Program is a perfect opportunity.

Also, whether you’re a new mom wanting to get your healthy lifestyle back on track, or you’re just a busy individual needing to create some healthy habits, it all starts with your Mind. Christa King’s Mind Zoning® Academy may be just what you need to mentally prepare for any fitness rehab! And don’t forget to boost your strategic vitality!

Get Your Rest

Certainly, sleep is also crucial to postpartum fitness recovery. Anyone who has been an insomniac or worked a seventy hour week can relate to the desperation that comes from the sleep deprivation mothers of newborns experience. Ladies, sleep whenever you can!

Be Gentle With Yourself

Any change or transition comes with a big adjustment period. Your world has been flipped upside down, requiring you to respond by creating an adapted lifestyle and an adjusted identity around something new...whether it is a job, a move, a loss, or a BABY! Transition into motherhood in a mindful, gentle way. Being a new mom can trigger some psychological challenges, perhaps connected to your own relationship with your mother, or some body image issues going back to childhood. Be kind to yourself. Be really positive, really patient, and really dig into community connection. And give yourself permission to ask for help. Also, practice self-care with the mindset that as you put yourself together, you are setting an example for those you love and care for, including your new baby.

Apr 2, 2018

Hello Fitlandians! Welcome back to the show. This is episode number 80 and I am so glad you are here because you are in for a real treat with our guest today! Today we are talking with Byrdie McCoy of Byrdie’s Babes and we are talking about the connection between mental health and fitness. Just a quick word of caution...we do have one curse word included so be mindful of that, though I do hope you choose to listen to our powerful conversation.

I also want to remind you that our next 30 Days to Thriving program is starting very soon! You can head over to sign up for the April session for guidance and support in your fitness journey! Enter FRIEND25 at checkout to save 25% off.

Today we are chatting with Byrdie McCoy. Byrdie is a fellow Portlander as well as an amazing fitness influencer and mental health advocate. Byrdie and Christa “met” via Instagram through a mutual friend and were able to connect via messenger...it was friends at first message! Their messages align perfectly. This episode is all about fitness and mental health and how those two relate.

Byrdie’s Story:

Byrdie has a beautiful little girl and just welcomed her new little prince into this world! Byrdie’s Babe’s is her blog which she created for women to get to know all they ways they can get healthy. It all started a couple years ago when she began offering free Bootcamps for women who had suffered trauma to get moving and feel good. They grew and grew until she decided to start a blog to reach even more amazing women.

The blog is all about showcasing all the amazing ways to move and to help women find the type of fitness that is best for them. It’s a tribe of beautiful babes learning about holistic health and finding support. As you all know, community connection is one of our four cornerstones of fitness and Byrdie is creating a safe and empowering space to feel good.

About 8 years ago, Byrdie was on a Greyhound that flipped on the highway. She was severely injured, breaking 13 bones in her face, severing her clavicle, dislocating her knee and much more. This was an incredibly horrible and traumatic time of her life. She was the mother to a young daughter, a college student, and wasn’t able to do much of anything. It was a dark place and she struggled significantly for awhile and was diagnosed with PTSD.

She tried medication for one day and couldn’t remember anything and immediately stopped taking the medication (this is not the best decision for everyone but was best for her). She started moving a little bit each day which helped her get her mind out of the trauma. She continued to increase the amount of movement she was doing each day because that is when she “felt good” again. She knew she wasn’t the only woman out there going through difficult things and she wanted to share the power of this transition with others and share this message and this experience led to Byrdie’s Babes.

It’s About Openness:

We are all having a human experience and being open and connecting in a safe space makes all the difference! Even if we have significant things going on in our lives, like PTSD or trauma, it is okay to lean on others. Even small steps will make a big difference in your life.

It isn’t healthy to just keep pushing through until you reach your limits. Though many of us, especially us women, like to push ourselves to our limits until we break.

Self care is key. Give yourself permission to do whatever. What makes you feel good? What helps you reconnect with yourself and how can you bring that in to each day?

Boundaries for the Babes:

Boundaries aren’t always easy for women to stick to. Knowing where your limits are is essential to living a happy and healthy life. Byrdie talks about some of the powerful ways that she sets strict boundaries for herself to be the best she can in all parts of her life. To her, her daughter comes first but her business is also still very important to her...and she CAN be great at both.

  • Work only from 9 to 3 (when her daughter is at school).
  • The rest of the day is “Mom Time” where she focuses on her daughter.
  • Schedule time in her week to go and see a movie on her own EVERY week.
  • Get on the bus to enjoy a good book until it stops and turn around and go home.

Christa talks about a powerful experience that she had recently at the beach. She was walking along the beach with her dog, Bandit, and she was so lost in her brain that she literally tripped on a dead bird. It was a jolt of a reality check to get out of her head, to slow down, and to re-prioritize things in her life. She’s since been working only 3 hours each day and learning a lot about setting boundaries and sticking to them.

The ladies talk about how you have to put YOU first. If you aren’t your best, if you don’t give yourself space to feel great, you can’t be your best self for your children or your business or your relationships either. Put your own oxygen mask on first before helping others!

Mental Health and Movement:

Studies have shown time and time again that dealing with things like depression or anxiety or PTSD or any other mental health issue is assisted greatly by daily movement. You’ve got to move every. single. day. in order to help yourself be your best self. It is so easy to get caught up in the negative and spiral out of control. Find out what type of movement works for you and brings you joy and do that!

Byrdie’s Tips:

  • On your fitness journey, focus on YOURSELF.
  • Experiment and listen to your body (not what everyone else is doing).
  • Be inspired by others but don’t compare yourself to them.
  • You’re not alone! Find a tribe that supports you.

Be sure to follow along with Byrdie’s journey and all the amazing things she is working on on her Byrdie’s Babes website and Instagram as well as her personal Instagram.

 

Mar 26, 2018

Welcome back Fitlandians! Today’s episode is number 79 and my guest today is Evelyn DeDominicis and today we are talking all about having a hopeful perspective on menopause. I know it sounds crazy but Evelyn has a pretty incredible perspective and as a 45 year old woman, I was pretty excited to chat with her.

In celebration of support for menopause, if any of you ladies are perimenopausal or menopausal and want some support with your hormones, join the next 30 Days to Thriving with me! We start in just a few short days and to celebrate supporting all of you ladies with this wonderful time of life, I am giving you 50% off for 25 hours from the date that this is released! Hopefully you have subscribed to the show and you can take advantage of this offer. Just enter code MENO50 at the checkout to get 50% off for the April session

Today we are talking about menopause...but this time we are giving you a fresh and hopeful perspective! My guest Evelyn DeDominicis is a functional nutritionist and ready to talk all things menopause.

Evelyn and I first “met” when she listened to Leanne Vogel’s podcast and heard me talking about wine and how to overcome sugar, alcohol and carbs and here we are doing a podcast! Thanks to Evelyn for being an incredible addition to our online community on our Facebook group! We really connected on finding healthy relationships with alcohol and how to find out how to do that as individuals.

BUT...back to our fresh perspective on menopause. So I am 45 years old and a couple years ago my doctors told me I was perimenopausal but fast forward to when I found the ketogenic diet and my periods came back to normal as I found a hormonal balance that way but I know this is coming!

Menopause is something that all women experience but is sometimes a terrifying change! So what is this fresh perspective? Evelyn explains that she just turned 50 and that she has been menopausal (your period has stopped for a full year) for about two years now. The new perspective is that it is simply a hormonal rewiring.

Instead of ovaries producing the hormones in our bodies, our adrenal glands now pick up the job and that change can be challenging. A helpful resource is the book called The Wisdom of Menopause by Dr. Christina Northrup...she is phenomenal and has loads of information.

Her perspective is so refreshing...like it is a rite of passage! Not all that different than puberty! It doesn’t have to be dreaded one bit. In fact, perimenopause can be up to 15 or 20 years before you are actually menopausal...the average is between 4 and 14 years. There is definitely a stigma in this country about getting older and about menopause in general but understanding it is the key. It’s coming into who you are and learning to speak your truth.

With the decline of estrogen and progesterone can have an effect on many things...including our gut. This causes a lower stress tolerance and sometimes even digestive functions. So yes, learning to speak your truth is happening in your body, too!

Our adrenal glands always prioritize cortisol and therefore fights with the sexual hormones that are coming in during this time. Therefore, it is ESSENTIAL to manage our stress and listen to our bodies. We talk about how much stress we put on our adrenal glands climbing corporate ladders and we are left asking what our truths are...sometimes the passion feels passionless later on. Listening is key.

And this matters in all parts of your life...including your food and body. Take the wheel of life, you have your diet, exercise, movement, finances, relationships, spiritual, stillness, community and more...that’s a lot to balance but simply recognizing when something is OUT of balance is what it takes to know when it is time to make a change.

Embrace the journey, role with the punches, and find a state of grace in the changes of life. Spread some lightness in this world and it will ultimately reflect on you as well. Accept the support you need from those around you and it will all seem easier.

Evelyn explains that she was paleo for years and was working toward a keto lifestyle but was knocked out due to hormonal imbalance caused by perimenopause but has since understood what was happening in her body and why it wasn’t working quite right despite her best efforts. She encourages people to experiment with what feels best for your body and to always stay mindful to how you are feeling and what could be happening in your body.

So what are some top tips for managing these hormones with food for a positive experience?

Evelyn’s Top Food Tips for Menopause:

  • Keto for Some: key for reducing insulin resistance.
  • Don’t Fear Protein: especially if you are working out regularly (need those amino acids!).
  • Intermittent Fasting for Some: use your intuition for what works for you.
    • Bonus Mantra: “I have all the fat in my fat cells to keep me going!”
  • All About Mindset: what are your thought processes and why? SO important.
  • Check In: honor what you are feeling and listen to your body’s signals

There are definitely symptoms associated with menopause (check out the website 34 Symptoms of Menopause) but here are a few we discussed:

  • Sweats
  • Lower tolerance of stress
  • Insulin resistance
  • Body weight changes
  • Changes in tolerance to different foods

A huge thanks to Evelyn for sharing her fresh perspective on menopause with us. As she says,

“It’s not the end, it’s really the beginning!”

If you love what you are hearing from Evelyn, be sure to check her out on her website, Instagram and Facebook. She even has a free Keto Kickstart Guide as well as a Keto Fast Formula for Menopause Program coming out this month! And if you are looking for some support with intermittent fasting, check out her DIY Intermittent Fasting Facebook group program!

  

Mar 19, 2018

Hello Fitlandians and welcome back to the podcast! This is episode number 78 and today my best is Brooke Alpert, Registered Dietitian, nutrition consultant, and author of The Diet Detox.

Before we jump into the show, I want you to come join my own mission to end dieting in the 30 Days to Thriving Program. It helps you release your reliance on sugar, alcohol, and refined carbs so you can start feeling your very best and create a dietary strategy that works for you. 

For more info, head to fitlandiafitness.com/programs. There you can register for our the start of our next program on April 2nd. Just for being a valued listener, you can select any of the programs on that page and enter the code PODCAST20 to get 20% off as a big thank you!

So today I’m here with Brooke Alpert. Brooke is celebrating the release of her new book, The Diet Detox and is a Registered Dietitian. Welcome, Brooke!

For those who are new to the podcast, Fitlandia is all about NOT dieting...so it was a natural fit to invite Brooke to the show when I discovered her new book. Let’s have Brooke talk a little bit about how this book came to be.

Brooke says she has been a Registered Dietitian for 10 and ½ years and has owned her own private practice that entire time. Her focus is in weight loss...she helps people lose weight but not with harmful dieting. After the birth of her 2nd daughter, she had the hardest time losing the excess weight and was feeling quite like a fraud in her business.

She was feeling uncomfortable in her own skin and after a few months of trying to lose the weight the right way, she started to feel a little crazy. She was tempted to reach for the quick fix...and she truly understood the headspace that many of her clients are often in. She eventually had to sit down and have a real talk with herself about doing it the right way...the diet manifesto...the 10 rules to lose weight the right way for good.

So what are these 10 rules?

Brooke’s 10 Rules to Stop Dieting

  • Protein Source and Fiber Source on Your Plate, Always
  • Watch the Starches(Breads, Potatoes, Squash, Pasta, Etc.)
  • Need to Have Fat on Your Plate(Eat REAL Food)
  • Clocking Your Meals(Eat on a Schedule for Even Blood Sugar Levels)
  • Watch the Sugar(It’s an Addiction-See Previous Book, The Sugar Detox)
  • Intentional Indulgence(There’s a Time and a Place-Know Your Triggers)
  • Drink Water(So Simple Yet So Neglected-Hunger, Energy, Immune System)
    1. Waterminder App
  • Exercise(Move Your Body-HIIT Suggested-Listen to Your Body)
    1. 7 Minute HIIT Workout App
    2. Aptive App (Treadmill Workouts)
  • Supplement Smartly(Ideally all Nutrients from Food but 4 Essentials and 4 Bonus)
    1. Essential 1: FibHer (8g Fiber and Protein in Water)
    2. Essential 2: Nightly 1 (Multivitamin for during night-time restoration process)
    3. Essential 3: BeautyFlora (Prebiotics and Probiotics)
    4. Essential 4: Fish Oil (Nordic Naturals suggested)
  • Get Good Sleep (Epidemic of Sleep Deprivation-We Need Rest for Health)
    1. Sleep Foreplay (no blue light/screens before bed)
    2. Get a Minimum of 7 Hours...Aim for 8!
    3. Sleep cold (63-68 degrees Fahrenheit)

Recipes/Owning Your Cooking:

What does intuitive cooking mean? Tapping into your inner wisdom of what your body is needing at each moment. Cooking doesn’t have to be overwhelming and it can actually be really meditative and calming.

Brooke talks about the 5 ingredient recipes in her book to keep it simple and delicious...and realistic for everyone! There are 45 recipes in her book and broken up into Protein, Fiber, and Starch so you know exactly what is on your plate each time. It’s all about connecting to your food, connecting to your body, and cutting yourself some slack! Make the best choices that you can...no one is perfect. Don’t feel guilty, just do your best in each situation.

Bonus Advice:

  • As soon as you feel guilty about what you ate, weight will be seen on the scale. If it will have any ripple effect on your next meal, don’t eat it.
  • We should be working through the day, optimizing how we are going to sleep well tonight.
  • Go back to the basics of being mindful about what you eat and do.
  • Remember that this isn’t rocket science, it is just food! You can do this and there is no need to overthink anything. Just EAT REAL FOOD and the rest will come.

A big thanks to Brooke for sharing all her wonderful advice and for helping us realize once again that health and wellness doesn’t need to be complicated. Again, you can find Brooke’s new book, The Diet Detox, on Amazon, Barnes & Noble and loads of other retailers and learn more about her and her work on her website b-nutritious.com! You can also follow Brooke on Instagram, Facebook and Twitter.

Feb 26, 2018

There are so many benefits and styles of yoga and today we welcome Jamie King of Flex and Flow Yoga in Portland, OR for a breakdown on starting and maintaining a practice you'll love.

Before we jump into the show, it's your last chance to sign up for the March session of 30 Days to Thriving! I don’t want you to forget that all my podcast listeners get 20% off.  I’d LOVE to see you there and be sure to use the code: Podcast20 at the checkout to get your 20% off. If you want to sign up for future programs or encourage those you love to do so, you can get the 20% off of even early bird pricing as well!

Without further ado, I’d like to welcome Jamie King to the show to tell us all about the wonderful world of yoga! Jamie is the founder and owner of Flex & Flow Yoga here in Portland, Oregon. Jamie gives us some details about her studio and her journey.

Flex and Flow is about 2 years old and located in Portland and we do everything from high energy power vinyasa to regular flow vinyasa to our signature workout which is called Hit and Flow. This is a high intensity workout that combines flexibility, endurance and strength training all in one amazing class. I like to call it “a gateway drug into yoga” for those like me who were endurance athletes and didn’t believe so much in the power of yoga previously. It is a great way to learn the language and feel of yoga but still get a great cardio rush at the same time.

Christa explains that this is the perfect yoga class for those who haven’t quite made yoga the practice it needs to be with consistency but still finds value in the movements. It sounds like a great way to learn more and transition into a more regular practice for those of us who identify as athletes, but not necessarily yogis.

On the flip side, it is also really great for those yogis who are familiar with yoga but want to do something that gets their heart racing faster but isn’t totally unfamiliar. It will challenge them in a different way but still stay within their comfort zone. It is designed to challenge and push everyone to work hard and feel great.

We focus on building functional strength and empowering everyone to work hard and practice to be their best and strongest self. Christa expresses that this is PERFECT for those like her who are working hard this year to improve strength and body composition this year.

So the wonderful thing about Jamie’s studio is that it offers such a wide variety of yoga classes for students of all levels. So what would be the class someone who is brand new to yoga be looking for?

An Intro to Vinyasa Flow or any regular Vinyasa Flow class is a great place for anyone to start and get comfortable with yoga. This class focuses on linking breath to movement and learning the poses.

Here is a quick overview of some traditional yoga classes and unique offerings at Flex & Flow*.

Be sure to check out Flex & Flow’s schedule to find a class for you!

Hatha: Slow flow/more static movement or a set series of poses.

Vinyasa Flow*: The transition/flow between movements and poses. Movements linked to breath.

Power Vinyasa*: A faster and more intense flow of movements and poses linked to breath.

Restorative Yoga: Holding poses and stretches for long periods of time.

Active Restoration*: A movement-based restorative class with dynamic movements and holds.

Hot Yoga: Cardio yoga in a warm/heated/humid room for more calorie burn.

Hit & Flow*: A cardio and yoga hybrid offered at Flex & Flow.

Flex & Flow Upside Down*: A workshop-like exploration of balances and stands.

Run/Walk/Hike Club*: Saturday mornings as a compliment to a yoga practice all around the Pacific Northwest.

So Why Is Yoga Important/Yoga Benefits:

Jamie explains that the benefits are endless!

Physically:

  • Increased mobility
  • Increased flexibility
  • Increased strength
  • More bodily awareness

Mentally:

  • Relaxation in the breath
  • Understanding your mind/body connection
  • Learning mind over matter
  • Learning to get through challenging situations (in all of life!)

Jamie explains that as an endurance runner, she came into yoga in order to get through the physically and mentally difficult parts of a run. She comes back to the philosophies and mindfulness that yoga teaches us in all parts of her life. She finds beauty in the challenging things in life because she knows everything takes practice. It’s about removing the ego and knowing that all things take time and work.

Christa talks about how Fitlandia is all about embracing the power of the mind and learning to use breath work and mindfulness to fight cravings and disempowerment and she LOVES that the movements of yoga embody this mindfulness in a physical way. It aligns perfeclty with the 4 Cornerstones of Fitness:

  • Daily movement
  • Positive thinking
  • Good nutrition
  • Community connection

We can reframe our situations and use positive thinking to change our lives and overcome challenges. In running, in yoga, in society and much much more. Shifting perspective can have such positive effects on everything. At Fitlandia, we call this Mind Zoning. Check out Mind Zoning for more information about how Fitlandia works to use the power of the mind for good.

Jamie talks about a time when she was doing a 100 mile race in Washington and was in a really bad place mentally on the last big climb. She thought she saw someone ahead of her and she worked hard to shift her perspective and power through the challenge. She realized that the drama was all in her mind and she needed to overcome that mental challenge. Yoga helps you learn and embrace this practice.

She also mentions that she is working on a new race in life, as she is 7 months pregnant! What a great opportunity to talk about the

Benefits of Yoga When You are Pregnant:

  • All about breath and staying in tune with the body
  • Some claim it makes delivery easier
  • Helps you stay strong and flexible in body and mind
  • Great for both expecting and new moms
  • There are great prenatal classes to help you learn how to modify
  • If you know how to modify, you can take any regular class as well

Other Exciting Yoga Class/Style Options/Suggestions from Jamie

  • Try many classes/styles at a studio before giving up.
  • Different people love different styles and one will gel with you!
  • Kundalini is a more spiritual and physical yoga practice.
  • Find connection to the community around you.
  • Try new things...don’t limit yourself to one type of yoga.
  • Honor your body/know what works for you and where your limits are.

A huge thanks to Jamie for joining us. You can follow Jamie on Instagram, as well as Flex & Flow and find both Jamie and Flex & Flow on the web to learn more about her fitness and class schedule. We hoped you learned a little more about yoga today!

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!

  

Feb 19, 2018

Today we are learning more about strength training from the wonderful Megan Benedict. Megan is the cofounder of Fit Kitchen Direct and is regular here on the podcast! She is going to share with us all the amazing benefits of strength training. Welcome Megan and thank you so much for being here!

 

Before we begin, I wanted to take the time to remind you all that the next round of the 30 Days to Thriving program starts March 1st! Head on over to fitlandiafitness.com/programs to check out everything that is included and sign up. It is all there to support you and to help you get you back on track…and it goes perfectly with today’s episode where we continue our series on the amazing variety of exercise we have available to us.

I first just want to point out how amazing it has been to follow your journey and catch your updates on your fantastic Instagram feed…be sure to check Megan and Fit Kitchen Direct out there!

So Megan, take us back to when you started strength training and how you got into it.

Megan explains that she was always really active growing up and was an athlete in high school but noticed in college she was not as active as she used to be so she took up running. She ran a couple half marathons but began learning through her education that strength training is incredibly important to pair with any cardio.

She began teaching herself, despite the intimidating college gym culture, and became more aware of what proper form looked like, different ways of creating workouts and programs, and experimenting due to changing her major to Exercise Sports Science. She got started with Crossfit and made many friends who also were learning and growing in their strength training

Megan has been strength training ever since and talks about how for many years she was competing and lifting as much as she could but she noticed it taking a toll on her body and learned a few important lessons that influence her training today:

Megan’s Current Strength Goals/Ideals:

  •       Find the balance between lifting heavy and lifting right
  •       Maintain strength without causing unnecessary injury
  •       Create a strong core
  •       Upkeep the main lifts (back squat, dead lift & bench press-daily movements)
  •       Compete against myself, not against others
  •       Give myself permission to be safe and stay in good form

So why are we talking about strength training today? Why is it so important and what did you learn in your education that led you to become so passionate about it?

Megan explains that strength training is the building blocks to other movements. It helps build muscle, prevent injuries, support other movements and exercises, tone muscles, prevent bone and muscle decay, and supplement all other activities. She explains how she saw many of her fellow runners getting injured for silly reasons, simply for stepping wrong, because they were not doing any strength training to support the movements they loved to do in running. It was nothing they were doing wrong, it was simply that you need to train your muscles to support your activities.

Sometimes it seems like many trainers sign on to a certain strength training technique and ignore all the other (ex: bands, free weights, kettlebells, body weight, machines, etc.).  What do all these philosophies mean and what do you recommend?

Megan explains how variety is key. It not only helps you develop and build muscles all over your body but it also helps you keep things interesting and avoid boredom. You can try many things, learn a whole lot, and find what you really enjoy. Some other important reasons to use a variety of strength training techniques include:

  •       Using machines as a beginner to avoid injury with free weights
  •       Not all movements/techniques are created equal and you want a well-rounded workout
  •       You can strike a balance between working all your muscles and doing what you love

If someone is interested in including more strength training in their workout routines, what sort of advice can you offer to beginners?

Megan’s Tips to Remember for Beginners:

  •       Invest in a trainer at first to learn proper from…no injury!
  •       Find the right trainer who helps you develop form and feel confident
  •       Do some serious research before you begin (books/websites/videos)
  •       You don’t need to use huge weights, do what works for you
  •       Find a sense of power in strength training even without large weights
  •       Don’t be afraid…it does not need to be bodybuilding intensity
  •       You can start at any age at any time!
  •       Listen to your body…only in competition with yourself rest is okay!)

You mentioned the importance of finding a trainer who help you develop form and confidence, with your experience as a trainer yourself, what does someone who is just starting out with strength training look for in a personal trainer?

Megan’s Personal Trainer Choice Tips:

  •       Focus on a successful relationship, be able to connect with them personally and know you get along (they should be kind!)
  •       Find someone who will push you physically and mentally and know when they can push you past mental blocks and nudge you to dig deep
  •       Many PTs are trained to sell, be open that you want to find someone who will teach you proper from, give you confidence, and then let you go on your own
  •       Interview more than one…this is your investment in your health
  •       Make sure they have experience; it takes time for someone to get good at knowing what is best for each individual client
  •       Find someone who will help you conquer self-doubt and self criticism and provide you with the tools and confidence to continue.

Well thank you, Megan, for all your amazing tips and for a peek into what strength training is all about. If you want to hear more of Megan, check out her website for Fit Kitchen Direct and follow her on Instagram!

As promised, here are some of Megan’s resources for learning more about strength training before you begin on your journey.

Megan’s Resource Links:

http://blog.trainheroic.com/

https://www.bodybuilding.com/category/training

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!

  

Feb 12, 2018

Our exercise series continues as we highlight the benefits of Pilates with PDX powerhouse, Abby Parker! Settle in as she shares her story of strength and resiliency, culminating into a love for fitness.

Before we jump into the show I want to make sure to remind those of you in the Portland area to come out and see me at Athleta in the Pearl District! I am doing an awesome workshop event there to help you embrace the power of your mind for fitness. It is February 17th at 8:30 AM and you can click this link to RSVP on Eventbrite.

Abby is here today helping us continue our exercise series to expose us to the amazing variety of options we all have for moving our bodies every day. It’s all about finding something we LOVE to do, something that feels good and feels right to our bodies. Abby is here to help us understand a little more about pilates and to help us see the true beauty in this exercise.

You HAVE TO head over to Abby’s Instagram and check out her photos. They are incredibly inspirational...you can’t help but feel motivated to get moving and find commitment to daily movement when you see her beauty!

Abby's Road to Fitness

Abby’s fitness journey is truly amazing. She is a New Jersey girl and reflects back on her mother enrolling her in dance lessons at the age of 13. Ballet quickly became all consuming for her. She would stretch and practice daily, head in to New York every weekend to compete and be exposed to other dancers, and at 17, decided she wanted to pursue dance professionally. After many terribly critical dance auditions for professional companies, she was finally accepted to the American Repertory Ballet out of Princeton, New Jersey.

Though she loved dancing full time, she quickly learned the harsh realities of the profession when all the female dancers were lined up in front of the mirror and told to pick out everything that was wrong with themselves and to dedicate themselves to “slimming down.” Abby is 5 foot 8 inches tall and only weight 118 pounds but was told to lose 15 or 20. She went to extreme dieting and cut herself down to 108 pounds in 3 months. But her energy levels showed the damage and she ended up in the hospital after collapsing in a rehearsal.

She was told she had to begin eating again and as a result, ate excessive amounts of food but would feel extreme guilt and throw it all up. These two years with the company were full of big changes for Abby, but in 2015, at 20 years old, she discovered Moxie Contemporary Ballet whose tagline stated, “We support healthy bodies in dance.”

She packed up everything she could fit in a suitcase and flew to Portland, Oregon to practice with this company while staying in a dorm room on the campus of Portland State University for 4 weeks. At the end of that period, it was time for the director to select 7 out of the 100 dancers to stay with the company. Little did the dancers know, the funding fell through and the director chained up the doors to rehearsal and fled the state.

So Abby began frantically searching for a job, staying on the couch of a friend, and doing everything she could to make herself marketable. She finally got a job in a call center in downtown Portland and was less than thrilled about the work she was doing. But Abby didn’t give up on her passion. She still worked out every single day, did deep research into dance opportunities in the Northwest, and she wouldn’t let her dream die. She even joined PDX Contemporary Ballet part-time to continue dancing while working.

In March of 2016, her mentor and superior at her job was murdered and the call center was shut down and she was out of a job once again. She knew with her dancer mentality to be her best, that she had always loved fitness. So she was faced with a blank page on her computer and typed in, “What are the top 10 fitness gyms in Portland, Oregon.” And she clicked on one of the middle results...Firebrand Sports. She sent them a shot in the dark email letting them know she was great at answering phones, doing clerical duties, and that she really needed a job. She got a response that they didn’t need anyone answering phones...but they did need an instructor for Barre.

Abby was completely caught off guard. She wasn’t even sure exactly what Barre was. She met Sarah, the owner of Firebrand Sports and they immediately connected. She auditioned, was hired, and became a certified Barre instructor. As she was doing that, she walked past another room at Firebrand, saw the Megaformers, and desperately wanted to know what that was and how she could do it. After trying a class, she immediately LOVED it and went down to California to become certified in Lagree.

Back in Portland, Abby started teaching more and more while supplementing with other jobs and finally, Sarah thought she should become more involved with the runnings of the business. Throughout this process, she met her best friend Katie, who encouraged her to push herself to her full potential. They began working out a 6 AM together and became fast friends. Abby is continuing her career in fitness and is proud to see a bright future ahead of her despite the setbacks in her past.

Abby’s story is a fantastic example of what it takes to make a true lifestyle change...support from the 4 cornerstones of fitness:

  • Daily Movement
  • Good Nutrition
  • The Power of the Mind
  • Community Connection

Abby’s story is a beautiful example of the amazing change that can happen when these 4 things come together. It shows us the importance of releasing our obsessions with body shape and embracing body appreciation, health, and wellness into our lives. Fitness helped Abby get through some of the most difficult part of her life in a positive light.

So what is Pilates exactly and what can a first-timer expect from giving it a try as a new way of moving their body?

Abby explains that the Lagree Fitness Method is what Firebrand specializes in, which is a form of Pilates. You are using a total body fitness machine, or Megaformer, to enhance your movements and exercises. Lagree is a high intensity workout with low intensity on the joints. You can move all parts of your body in just 45 minutes. The beautiful thing about using a Megaformer is that you can modify any workout for more or less intensity. So regardless of your ability or experience level, you are able to feel fantastic.

For those of us who have never experienced Pilates or Lagree before, Abby gives us a little insight into what the Megaformer machine is actually like. At the basics, it sort of looks like a bed with many springs and many different things to grab on to and adjust. You are always either pushing or pulling at all times and YOU control the springs of resistance on your machine.

There are over 500 different moves that you can do on a Megaformer which gives both the instructors and the students loads of creative expression and flexibility in their workouts.

“You have the ability to create a whole beautiful symphony of movements in your workout.”

The resistance and intensity of the workout helps to target all those tiny little muscles that are difficult or impossible to reach with other workout methods. Abby says it isn’t just fantastic for strengthening your physical body, but also for strengthening your mind. These workouts challenge you in new and innovative ways and leave you feeling fantastic at the end.

For both veteran and new Fitlandians, Christa focuses intensely on the power of the mind with Mind Zoning. You can work to create new neural pathways and thought patterns to change what we believe we can do and to build on our health and wellness simply with our subconscious mind. Pilates is great not only for your physical fitness but your mental fitness as well.

Still not sure if Pilates of Lagree Fitness is a good fit for you? Abby offers a complementary class called Lunge and Learn to help you learn modifications, get started slowly, and learn more about the exercises in general before you drop in on a full class...so be sure to check that out! Also, if you are in the Portland area, be sure to check out a Lagree Fitness class in person at Firebrand Sports!

Abby’s last minute tips for getting started:

  • Just GO for it! (Starting is the hardest part!)
  • Try a workshop to get started and feel comfortable
  • Grab a friend for support and motivation
  • Stay inspired and push your boundaries!

Thanks to Abby for sharing her incredibly inspiring story with us and for giving us some insight to the world of Pilates and Lagree Fitness. We are so grateful to you and look forward to seeing you in our Fitlandia community in the future!

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!

  

Feb 7, 2018

Think bootcamp is scary? That it's going to tear you up and spit you out? Think again! Today we're talking to Emily Corso of Bold and Badass Fitness on the benefits of bootcamp classes and a safe approach to keep them fun while still being a great challenge.

Before we begin, I want you to mark your calendars if you live in the Portland, Oregon area so that you can come on out to Emily’s studio on February 25th from 11 AM to 12:30 PM, where I will be delivering a workshop on the Mindset Detox!

You can claim your Eventbrite ticket for the event here: https://www.eventbrite.com/e/mindset-detox-uncover-release-your-fitness-obstacles-tickets-42690040059

I’m here now with Emily Corso of Bold & Badass. I am so excited because Emily is going to help give us a taste of the bootcamp life!

Bold & Badass is a body-positivity focused gym, which accepts everyone and encourages them to come as they are. They offer bootcamp trainings and also semi-private personal trainings. Inclusion is at the core of what they do.

This series is all about highlighting the beautiful variety of exercises we have available to us, so let’s dive into the beauties of bootcamps!

What Defines a Bootcamp?

Emily lets us know that bootcamp workouts are all about motivation. Having others working hard around you and doing the same things that you are doing is huge motivation to keep going strong and get in a fantastic workout. It’s a great workout option for those who love to socialize or feel supported by a community.

Bold & Badass offers a variety of different bootcamp options, but many of them focus on using free weights, dumbbells, kettlebells, bands, body weight exercises or other strength and conditioning training.

It’s all about knowing that someone else is there. You can always look over at a different station, a different team, or your own team and know that someone else is working hard as well. You’re never alone. It’s about pushing yourself to be the best you can be and do the best you can do.

“Bootcamps encourage people to challenge themselves in a “rising tide lifts all ships” kind of way. Not competition, but encouragement and the realization that something more is possible.”

Challenge vs. Too-Far

How do people know the difference between challenging themselves and over doing it?

Emily says that is a great question and one that is incredibly important. It is all about getting to know your body and your limitations. Some indications that you are not challenging yourself quite enough would be if you are consistently reaching for the same weights for months at a time without increasing or if you are not feeling sweaty by the end of your workout.

Some indications that you are pushing yourself too hard would be soreness for extended periods of time or lengthy recoveries. Granted, when you first get into working out, you are going to be sore for the first few weeks but if after that time, you are still having long recovery periods or feeling weak or sick often, you may need to cut back on intensity.

It is also incredibly important to remember that if you are just getting back into working out or doing so for the first time, GO EASY ON YOURSELF! Give yourself time to learn your body, your capabilities, your limits, and learn where you can challenge yourself in a healthy way.

Christa shares a story about her experience in a bootcamp a few weeks ago and how even though she moves everyday, she took extra care to listen to her body and make the modifications she needed in order to not cause harm and get the workout that was right for her. Different exercises challenge different parts of the body and they all deserve to be listened to.

Emily agrees that it is all about what is right for YOU. And that doesn’t always mean doing what is right for everyone else. She highlights that at Bold & Badass, they encourage and remind their members to use modifications as necessary. It is important to complete a workout that is right for you, not someone next to you, and being different is absolutely okay.

“You don’t need the workout of an Olympian. You need the workout that makes change for you…that’s what matters.”

Mindset and Movement

It is important to have this beautiful appreciation for what your body is today while still having goals for the future. It is all about honoring where you are and whom you are today, even if you are still working toward where you want to be.  It is a gift that you showed up and were present and provided yourself with amazing movement and a healthy mindset.

Here’s the magic: it’s all about feeling like you went in and got a great workout…not about the numbers or the weight. You did it and that is the success. YOU get to say where your limit is. No one else can determine that for you. Take the time to check in with yourself and decide if this is a limit that is real or a limit that you are putting on yourself for another reason. Mindfulness makes all the difference.

Remember, it is okay to push yourself through fatigue, but never to push yourself through pain. The injury risk increases immensely and being injured will be 10 steps in the wrong direction for your health and wellness.

Emily’s Top Tips for Bootcamp Goers:

  • Don’t fear the title (you can always modify)
  • Create a habit of consistency over the long term-that’s what counts
  • Have an accountability plan for yourself
  • Why not start NOW?!

If you are struggling with accountability or motivation we have some amazing options for you. Head on over and get some great workouts, connection, and encouragement at Bold & Badass in Portland. Also, be sure to join our closed Fitlandia Group on Facebook for some encouragement, ideas, accountability, and much more community in your life. Accountability in person and online…let’s do this!

A huge thanks to Emily for joining us today and giving us a taste of the Boot Camp life. What an amazing option for daily movement! If you want to learn more about Emily or her gym, check out boldandbadass.com or visit in person in Portland’s Southeast side at 21st and Powell.

They run a monthly onramp program geared toward beginners with extra accountability and support as well as other amazing bootcamp programs throughout the year.

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!

  

Jan 29, 2018

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!

  

Jan 8, 2018

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!

  

Dec 18, 2017

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!

  

Dec 11, 2017

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.

  

Dec 4, 2017

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

30 Days to Thriving JANNeed 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.

  

Nov 18, 2017

Hello Fitlandians! We have a very special treat for you today as we welcome, Dr. Kirstin Lauritzen to the show. We’re continuing our holiday series of podcasts to provide information and tools to keep our listeners healthy and on track through the holidays. Kirstin is here to teach us some easy tips to fight against those holiday cravings!

Located in Sherwood, Oregon, Kirstin works as a chiropractor and helps people find a better nutrition route for their everyday lives. She has a Bachelor Degree in Psychology, Spanish and Human Biology as well as a Doctorate of Chiropractic and soon she will have her Masters in Human Nutrition and Functional Medicine.

So, What Is a Craving?

Physiologically, cravings typically come from the brain and the gut. The gut, often named the second brain, has similar nerves and hormones and is being linked more frequently with our craving cycles. There is good and bad bacteria in the gut and due to limited space, there is always competition for space. A poor diet enables the bad bacteria to flourish if we allow it by eating foods that are fried, high in sugar and overly acidic.

Kirstin says, “The better the food you eat, the more good bacteria will stick around.”

The bad bacteria causes us to have a spike in sugar cravings because it simply wants more of that substance as its primary fuel source. Kirstin explains that we all have addictive centers in our brain and sugar can be 8 to 9 times more addictive than any other drug so when these bad bacteria act up, it causes our brain to go haywire with the craving.

So, during the holidays, when there is an abundance of sugary treats all around, it’s important to be prepared to resume clean eating in the days following any consumption. By quickly resuming our healthy eating habits, we can stop the sugar cravings before they take over.

Christa explains, “It is not about willpower. We have programmed our brain through the reward system from infancy to equate sugar, refined carbs and alcohol to safety and pleasure.”

When we feel down or stressed, our brain utilizes these substances to make us feel “safe”, causing intense cravings. Not only do these cravings come from a primal safety perspective, but also from the bacteria in our gut which sends a message to our brain that it needs to be fed.

Kirstin’s Tips for Healthy Pickings at Thanksgiving Dinner.

  • In preparation for the holiday season, Kirstin encourages her clients to think of one or two of their absolute favorite foods that they must have. For her it’s pumpkin pie. It’s important to really embrace that celebration with your favorite treat which will leave you feeling much more satisfied.
  • If you know Granny is having her traditional holiday bake-off at Thanksgiving, Kirstin encourages you to bring a vegetable dish to contribute that you know is healthier for you and everyone else.
  • When you start to dish up your Thanksgiving plate, go for mainly veggies and eat them first so they begin to fill you up.

Oops, I Overindulged. Now What?

  • Probiotics will jumpstart getting more healthy bacteria to your gut quickly
  • Boost your water intake
  • Start with a green smoothie in the morning
  • Plan your meals and batch cook for the week

Helpful Tips to Stay on Track Afterwards.

  • Take time to breathe. Kirstin recommends a 20-30 second meditation-like “moment” to get centered on what your body truly needs in the moment.

Need an example? Check out Christa’s Simple Breath Work Mind Zoning®

  • Bring some oxygen to the brain even if it’s just a walk outside and stand up when you’ve been sitting for more than 30 minutes.
  • Connect and check in with your body. Drink a glass of water and ask yourself if you’re actually hungry or just bored. Take the time to determine if you’re craving something sugary or salty and would something like fruit or nuts curb that craving?
  • Put the electronics down and turn off the TV.
  • Throw out what tempts you in the pantry. If it’s there, you’ll eat it and if it’s not there, you likely won’t.

The most important part of bouncing back towards your health goals is to remember to NOT shame or guilt yourself about enjoying those holiday goodies – just focus on getting back on track.

Make sure to check our Kirstin’s website and her customized programs geared towards boosting performance in athletes working with nutrition, lifestyle and daily stressors and increasing exercise.

Resources: 

More detail about the bacteria in the gut:
 
http://gym-call.com/microbiome/
 
And more detail about the bacteria in the gut and how it relates to cravings:
 
http://gym-call.com/how-to-eat-better-on-the-go/

 

30 Days to Thriving

30 Days to Thriving JAN

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.

  

Nov 13, 2017

We have an exciting show for you today as we help you get over the fear of jumping into the ketogenic diet with the Queen of Keto herself, Leanne Vogel!

Leanne started studying nutrition in 2007 to help her better understand her body and how it worked with the foods she was putting into it. Originally going to school to help herself, she discovered after graduation that she had learned too much not to help other people and that’s when her blog, “Healthful Pursuit” was born.

Being a super athlete, Leanne noticed after years of not having her menstrual cycle that she wasn’t performing at her best and was continually struggling to put on muscle. This sparked her interest in regulating her cycle, but after starting hormone replacement therapy she discovered it was stunting her training even more. She went to a naturopath begging for help and that’s where she was introduced to a ketogenic diet.

Desperate for a change, Leanne who was a vegan and whole-foods fanatic made it her mission to eat avocados, mayo and bacon for 30 days! She did it and found she could finally get off her ADHD medicine she had been taking since she was 11, her anxiety dropped, her mood improved, she lost 12 pounds, was at 8% body fat and was finally back to training like a beast in the gym.

This was a huge transition for Leanne and her body, but also for her business which included many “vegan health-nut” followers who previously looked to her as a mentor, was now eating bacon on daily basis. Now, three years into keto, Leanne says they’ve been the best years of her life.

Healthy Keto vs. Unhealthy Keto

When Leanne first heard about the ketogenic diet from her naturopath she found herself scrolling through Instagram that evening and clicking on #Keto. She saw tons of images of processed meats, cheeses, creams and Diet Coke. Many of us having been dreaming of a diet like this but Leanne wondered how are you supposed to lose weight and how could this be healthy?

Leanne explains the problem isn't with the ketogenic diet, or really with any dietary style of eating. This issue is we often think that if it fits within your macros (meaning it meets your protein, fats and carb ratios), it’s good to go, regardless of the quality of food. In our culture, we connect weight so closely with our health that if we’re losing weight by eating this way, we rarely consider the micronutrients we’re missing out on. It's simply not true that weight loss alone equates to health so the quality of food is important too.

Afraid to Eat Fat?

Moving from the old paradigms of the low-fat movement can be tough but, we now know that healthy fats have so many important health benefits, including weight loss, balanced hormones, elevated mood, greater focus and improved health markers such as resting heart rate, fasting blood sugar and HDL levels through a high-fat, low carb diet. For more info and inspiration of getting over the fear of fat, check out Leanne’s 10 Reasons Why I’m Not Afraid of Eating Fat (and why you shouldn’t be either).

Alcohol and Keto

When we burn sugar for energy like most people eating a standard American diet, it’s extremely inefficient and causes us to feel hungry soon after meals. When we burn fat as our main energy source we don’t have to eat as much, or as often, which is much more metabolically efficient. Your body will use its own stored fat during fasting periods, but when alcohol is consumed, your body will burn that before anything else, making results harder to see in the beginning. After your first 30 days, Leanne says, “If you must have a drink, stick to dry wines, clear hard alcohols and mix them with low-sugar mixers like tonic or soda water. “

When you are keto adapted, having a piece of cake at a birthday party or glass of wine won’t make you have to start over again. After burning the carbs and alcohol, your body will jump back into fat burning mode - just don’t let that one celebration turn back into an old habit.

Leanne says, “The cyclical practice is really helpful in being able to live your life and not feel deprived.”

Core Desired Feelings

Leanne shares that her natural desire when told not to do something, like to cut carbs and sugar, is to do it full force. A rebel at heart, she now looks for ways to break rules, but not at her health’s expense. She recently died her hair purple, sold her house and moved into an RV with her partner!

Danielle LaPorte’s Core Desired Feeling Practice supports this notion. It’s not the certain things in life we’re chasing after that make us feel free or supported or spontaneous, it’s the feeling itself. When you’re aware of your core desired feelings you can start to design a life that says ‘yes’ to those emotions and ‘no’ to the ones that don’t work for you. Leanne’s three core desire feelings are spontaneity, exploration and connection.

What are your core desired feelings?

“When your life is aligned that way and you’re saying yes to the feelings that you want, and no when that doesn’t align to your feelings, then all of a sudden you’ve created this life that means so much more to you than, "Did I have too many carbs today?” Leanne states.

Leanne’s Programs to Help You Start a Ketogenic Program

  • The Keto Beginning - This 30-day guide is designed to help you learn how to transition from overloading on carbs to stocking up on healthy fats. She explains what fat is, what protein is, why and how we need them in the body and how different carbs are better for blood sugar than others. This also includes a 30-day meal plan for beginners!
  • Fat Fueled - Playing off the Keto Beginning, Fat Fueled helps you take it a step further as you dive into how to heal your body from various diseases and dysfunctions.
  • Keto Diet - the book! Leanne’s goal was to design a strategic, easy way for anyone to start a Ketogenic diet with budget friendly tips, quick meal prepping and affordable substitutions you can make at home.

“It’s your birth right to take care of yourself and your body”

Access Leanne’s digital programs, helpful holiday recipes, meal plans, podcast episodes and so much more on her website and follow her on Instagram @HealthfulPursuit. You can find her book, Keto Diet at Barnes and Noble, Costco, Amazon, Ebay.

Show Leanne the Love!

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.

  

Oct 16, 2017

Today we have the pleasure of introducing Ashley James to our Fitlandia podcast! Ashley is a massage therapist, Reiki Master, a Neuro-Linguistic Programming (NLP) master practitioner and trainer, and does Time Line Therapy Hypnosis and Coaching. In addition to all this, Ashley is the bubbly podcast host of Learn True Health, where she interviews holistic health experts and doctors of Naturopathic medicine.

As a reformed dieter herself, Ashley says she spent her time beating herself up about her weight until she concluded that, “Diets don’t work because they go against our physiology.” As humans, for much of our history, we were hunter and gathers and now we’re supposed to cut our calories? It doesn’t make sense because our physiology tells us we have to eat and gain weight to live; it’s what we were designed to do.

“Diets don’t work because they go against our physiology.” - Ashley

After many years of stressing over her weight, Ashely was finally able to let go of the associating negative feelings and beliefs and now is excited to share with the world just how good it feels to eat healthy. She says, “When you’re excited and motivated to fuel your body with whole foods, your health will improve and that weight will eventually fall off.”

Life coach turned health coach, Ashley had to let go of the idea, or excuse, that she had to be a size 6 in order to pursue and inspire people as a health coach. She knew how important holistic medicine and nutrition had been in her life and she wanted share that with others. Holistic practices helped Ashley reverse her diabetes, eliminate chronic adrenal fatigue and monthly chronic infections and improve her fertility. After reaping so many of the benefits of Naturopathic Medicine, Ashley started pursuing it more seriously and began her podcast.

Not only does Ashley learn and benefit from the information shared by people she interviews, she says,“That it’s amazing to see the positive health shifts in her listener’s lives and it makes her excited for what they’re doing to reverse and/or to manage a variety of chronic diseases.” Bringing life to holistic health, Ashley found herself in a place of intense study of the mind and how it creates our behaviors and reality.

For years, Ashley has been dedicated to breaking the stigma that your body size and weight is a direct reflection of health. Instead, Ashley says she’s working to reinforce the blueprint with our brain for what we’re manifesting in our life instead of being solely interested in being skinny.

Ashley says, “If we are trapped in our mind, we will stay there no matter whether you’re a size 6 or 16. When we shift our mind and focus to be about health and not about weight and staying positive (no matter what the scale says) is what leads us to make healthy decisions. “

You have to be happy now and then celebrate when we have our results instead of waiting to embrace our lives and bodies when we are that size we think is right.

So, how do we reduce or eliminate anxiety?

Ashley explains that anxiety is often seen as a negative emotion like guilt, fear, sadness or anger which the feeling can be experienced again by thinking of a past situation that brings up these emotions. For example, being sad about the loss of a pet can make you feel upset even after the fact. However, with anxiety, the feeling cannot be re-experienced because it hasn't already happened. It is not a negative emotion of the past but a completely different kind of emotion. Ashley describes it as, “the check engine light of our spiritual dashboard and our unconscious mind.” Anxiety can act as a survival mechanism and it’s a message from our unconscious mind to warn us of possible dangers. Our brain can’t differentiate what is imaginary and what is real and when we begin to think about a worst-case scenario of a situation, our body responds as if it is truly happening.

Ashley's Technique to Completely Eliminate Anxiety Whenever You Feel It

Pick something in the future that you have anxiety around

On a scale 1-10 notice your anxiety level when thinking about this activity or thing

Close your eyes

Float up above your time line (past is in one direction and the future is the opposite)

Float 15 minutes PAST the successful completion of the event and look down at it

Imagine that you’re 15 minutes past the completion of what you were worried about and see where your anxiety is now

If anxiety persists, ask yourself if you focused on the successful completion and did you look forward 15 minutes past the successful completion?

If you didn’t - do that now

If you did - ask yourself what you are anxious about now and if it’s a deeply rooted issue

Repeat technique again

Ashley says, “We can consciously interrupt the pattern that will rewire the conscious programming of our brains.” This not only relieves anxiety but also allows your brain to do brilliant work when that event occurs because you already gave your mind that positive programming.

Like with Mind Zoning®, Christa says, “You don’t have to believe it or understand why for your brain to adopt it and for it to start manifesting in your day to day life.”

This time line therapy technique is amazing for rewiring your brain and you don’t need to have anxiety to use it. Ashley says she practices it while “habit stacking” where she adds a new activity to a series of activities she already does religiously every morning in order to make the new habit stick. While making her bullet proof coffee in the morning, Ashley imagines the successful completion of her day. Whether it’s a simple day of grocery shopping, a workout and making dinner, she imagines everything going perfectly. “If you’re continuously focused on the best-case scenario, your unconscious mind, the reticular activating system, will delete and generalize information in your favor so that you start to see the little times in your day that go right when you couldn’t before because you were running on an old belief system that deleted it.”, explains Ashley. “Your life will get better with this technique because you’re actually looking for the evidence to support it!”

Make sure to follow Ashley’s podcast, Learn True Health, and give these ladies a 5-star rating and review on iTunes and Stitcher and tell us how you’re using this to change your life!

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Oct 9, 2017

We are thrilled to welcome Katherine Feeney to the Fitlandia Podcast this week! Katherine is a certified holistic nutritionist and the mastermind behind The Dieting Redefined Summit. She has a drive to educate and empower others to create a positive relationship with food, revolving around whole foods, intuitive eating, and kicking calorie counting and restricted mindsets to the curb!

What does it mean to redefine dieting?

Kat has been working on refining dieting by moving away from the traditional diets we’ve all tried, failed and felt frustrated about. She helps her clients understand and connect with their body resulting in a customized “diet” that works to fuel each person properly which ultimately allows them to reach their goals. Just like here at Fitlandia, Kat’s mission is to end the cycle of yo-yo dieting; the feelings of shame and guilt that come with restricted eating plans or calorie counting; and get back to a place of nourishment and empowerment.

“It’s really about finding that positivity that can actually be reached in the process,” Kat says.

Diets v. a Holistic Approach to Nutrition

Many people may be confused when it comes to the “anti-diet” chatter with all the Paleo and Keto programs that are popular today. Holistic programs are designed around adding more whole foods in, followed by the elimination and reintroduction of certain food groups so that you can find what works best for your specific body. Discovering which sensitives, dependencies, cravings and even food allergies you have can be a huge step in getting you closer to how you want to look and feel. Instead of traditional dieting which consists of calorie counting, quick fixes, and that new detox you just have to try, these holistic approaches to nutrition are focused on sustainability instead of restriction.

An example is Christa's 30 Days to Thriving, providing guidance and support as you work to eliminate legumes, grains, dairy, gluten, soy, refined sugars, alcohol and even fruit. Her intention is help others release their reliance of sugars, refined carbs and alcohol to create a lifestyle that fits you. This helps people find what what their food triggers are for pain, mood disorders, inflammation and digestive issues.

Christa explains, “I’m not a proponent of diets, I’m a proponent of eliminating inflammatory foods and bringing them back one at a time.”

This gives us permission to explore and enjoy the journey of finding what dietary plan works for our specific body and the freedom to enjoy a slice of birthday cake when celebrating with friends - or that glass of wine, all while keeping our goals in mind.

Tips to Focus on Holistic Nutrition More Than Traditional Dieting Mindsets:

  • Reframing what you’ve been told vs. what is true.
    Fat for example, has been seen as a diet no-no for years when in fact, healthy fats are what balances hormones, produce abundant energy and focus for our brain, boosts metabolism and more.
  • Mindful eating vs. obsessive thoughts.
    Kat encourages her clients to ask themselves, “How can I feel my best and be healthy without necessarily having to strive for a particular number on the scale?”
  • Say goodbye to calorie counting.
    It’s not as simple as calories in and out, but instead what macronutrients and micronutrients we’re fueling our bodies with. The quality of the food is what’s important!
  • Look for the excitement in a health journey that will give you lasting results instead of focusing on “quick weight loss."
    Discover what works best for you - long term!
  • “Detoxing” or “Cleansing” should focus on a break from toxins to improve health v. quick weight loss.
    Eliminating processed foods, sugar and alcohol for a period of time will improve sleep, boost energy and create a healthier digestive track while decreasing cravings and dependencies.
  • Remember, one step at a time!
    Kat encourages us all to unfollow the blogs, Instagram accounts and dieting books that make us feel down or unworthy and starting looking and reading things that make you want to further transitioning your healthy mindset.

Let us know what you thought of this amazing anti-diet duo and give a rating or review on iTunes and Stitcher! Also, make sure you check out Kat’s website for blogs, private coaching and the Dieting Redefined Summit!

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Show us some love and leave a review. Let us know what you got out of today’s interview! Head over to iTunes or Stitcher today.

 

Oct 2, 2017

Episode 54 - Manage Your Stress by Calling upon Your Parasympathetic Nervous System

Welcome Fitlandian’s to Episode 54. We have another exciting guest with us today, wellness consultant and life coach, Cheri Anderson and she's going to teach us how to use our parasympathetic nervous system to manage our pain and stress.

As a wellness consultant, Cheri provides services in three areas which are focused around helping people live a lifestyle of wholeness. In order to accomplish this, Cheri says it’s necessary to first locate where constraints exist within a person’s “whole being.” The whole being is made up of the body, the spirit and the soul. When there are incongruences in one of these areas, there will be some type of mental, emotional, or physical conflict occurring.

“My passion is identifying those incongruences and then creating solutions” Cheri explains.

One way Cheri helps her clients find solutions, is through the practice of Holistic Biomechanics™. Holistic Biomechanics™ are the mechanics of all of the systems of the body working together as a whole. Cheri works one on one or in small groups helping people understand the biomechanics of movement in their bodies through sensory work with their nervous systems.

The nervous system has a parasympathetic (rest and digest) function and a sympathetic (flight or flight) function. When a body is in a parasympathetic state, it’s functioning in an optimal way; the way it was designed to work at that moment. However, when we get in our head about a pain we’re experiencing, our mind jumps to worry and judgement, thinking things like, “Will it always hurt like this?” and/or “Why is this hurting and will it last forever?”

This internal fight or flight dialogue continues to trigger more flight or fight type responses in the nervous system for protection, but never truly realizes the pain for what it is. By doing this, Cheri describes it as, “reinforcing the patterns of protection out of a false place.”

But when you stop, observe and recognize the pain, it creates sensory awareness in that area giving your brain more of a concrete answer instead of letting your mind wander and worry. It is our brain’s job to execute what we are telling it to do and with better instructions of what’s happening in the body it allows the nervous system to automatically shift to a parasympathetic state where it can calm and heal itself. Simply, when we have specific information that our brains can be sensory around, it allows our body to do what it is designed to do.

How Do We Sustain This Parasympathetic State?

When contacting Cheri for a private session, you’ll find there are different methods she uses depending on the client’s needs. When working with Christa, Cheri chose compression which consists of light touching of the skin. By lightly touching and engaging a specific area of the body, that area opens up and becomes available to give and receive information. While gently pressing on Christa’s neck and shoulders, Cheri facilitated more information being sent to Christa’s brain instead of letting her nerves try and gather the information. While creating more “chatter” in that specific area, it creates new pathways and gives Christa’s brain clearer feedback, allowing her nervous system to do what it does best.

Cheri’s Tips on How to Escape Your Brain's Food Loops:

  • Sense your body - “mapping” is when our brain has two points of reference and creates a line between the two, making it clear how they connect. This practice helps us to understand exactly how our bodies function and what is happening inside.
  • Notice thought patterns - every thought and feeling is a physical motor pattern. When you’re saying “I’m sad” or “I’m happy”, there is a physical pattern that takes place. When you associate feelings with your body, it aligns with exactly what you’re telling it.
  • Acknowledge thought patterns - when acknowledging a specific thought pattern or giving into a food craving, notice how your physical structure shifts when the flight or flight response is relaxed. For example: paying attention to how fast you consumed the food instead of going straight to judgement or shaming.

Cheri's Easy 4-Step Process When Dealing with Stresses, Pain or an Obsessive Food Loop:

  1. Notice your thoughts and allow your attention to come to them without trying to come up with an immediate fix-it solution
  2. Give your mind a list of options of what you can do
  3. Make a decision
  4. Embrace your structure after whatever decision you chose without shame or regret

These simple but not easy tips are extremely effective in helping us create a lifestyle of wholeness!

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Show us some love and leave a review. Let us know what you got out of today’s interview! Head over to iTunes or Stitcher today.

 

Sep 11, 2017

This is part 2 of our two part series of top tips from the fitness experts attending the IDEA World Fitness Conference in Las Vegas, Nevada.

Michael Boccio & Mike Soster

Michael runs BeachFit Long Island in Oceanside, NY, a small group TRX studio and Mike Soster runs Functions of Life out of Broadview Heights, OH where they specialize in American Ninja Warrior training for children 6 though 12.

Top Tips!

  • Start moving. Using a TRX System at home can be used by anyone
  • Get going with even a small step like doing a chore or going for a daily 5 min walk
  • Keep your thoughts positive!
  • Reframing thoughts through the power of Mind Zoning
  • Engage the power of accountability
  • Connect with the Fitlandia Facebook group for accountability
  • Reinvent yourself and your relationships
  • Change something about your routine

Shelby Stratton

Shelby is a yoga and group fitness instructor in Ft. Collins, CO and owner of the blog Live Fierce Wellness. Christa again asks what her top tips are to get over the hump of getting started with a healthy lifestyle. It’s no surprise she reinforces the common thread the others have:

  • Start with small steps – like reduce sugar v. going cold turkey cutting it all out
  • Try out the No Fools Detox to simply become aware of what you’re eating and how you’re feeling as an easy first step
  • Honor our personal approach to change, not one way works for everyone
  • Use yoga to develop a breath-work practice and to get out of your head and into your body for an emotional and physical cleanse
  • Take time for yourself to move – even if it’s just a for a few minutes as you build upon it
  • As Todd Durkin suggests, clear your mind first thing in the morning to start the day off right

Elizabeth Skwiot

Elizabeth is the founder of Cirqueit Fitness to help people get Fit, Fun and Done in 45 Minutes and bring the playground back to fitness. Her philosophy is that you can make great use of 45-minutes, focusing on a structured class that goes by super fast so that her clients have the best workout possible. She and Christa bond over their work to revolutionize the fitness industry and break through old paradigms. Elizabeth’s tips to include:

  • Take care of yourself and challenge yourself
  • You have permission to listen to your body
  • Go to the instructor at the beginning of class to let them know you may need to modify exercises
  • ADD, DON’T SUBTRACT. Then you can focus on what you can bring into your life to create an “upward spiral”
  • Reframing thoughts through the power of Mind Zoning
  • Talk to yourself like you’re your own best friend.

What was the “ah-ha” you got from the interviews with the pros?!

Head over to iTunes or Stitcher to leave us a review and tell us what you got out of today’s show!

Today’s Sponsor: Dr.’s Mark and Michelle Sherwood of the Functional Medicine Institute. Check out their DNA test today to help you identify food sensitivities to support your health, wellness and fitness goals.

 
Sep 4, 2017

Welcome to our 50th podcast!  In celebration of this exciting milestone, we are giving you Fitlandian’s an insider’s view of the people and trends from the Idea World Fitness Conference that Christa attended in Las Vegas in July. This two-part series includes interviews from the fitness industry experts she encountered at the conference who focus in the cornerstone areas that Fitlandia is founded on; better nutrition, more daily movement, positive mindset and encouraging community.

Our first guest is Anna Gemma with ChoreoBarre®Fitness. This company was created in 2014 in the San Francisco Bay Area. It’s formatted from Vaganova’s Method, a training devised from a Russian dancer, fusing together elements of Italian technique and traditional French ballet. ChoreoBarre® Fitness involves the entire body using cardiovascular intervals, core stability exercises, ballet inspired moves and can be done at three different levels so it suitable for everyone to try.

Want to give it a go?

ChoreoBarre®Fitness classes are in Danville, California at The Studio, as well as in Livermore, California located at LifeStyleRx in the Stanford Health Care – Valleycare Recreational Center.

Anna’s tips to staying fit:

  • Consistency - getting to the gym twice a week
  • Nutrition - maintaining a healthy lifestyle by making better eating choices
  • Adequate sleep
  • Build confidence - you can do it!

Tips when feeling stuck:

  • Don’t feel discouraged about past choices - it’s a new day with a new start
  • Build confidence and believe in yourself

“We all started from somewhere, you can do it!”

Also at the conference, Christa found some fellow Oregonians, Derek and Shaelah who work in La Grande, Oregon at the Mountain Valley Fitness and Health. This holistic gym and physical therapy clinic has a variety of services they provide including acupuncture, group fitness classes, personal training which Derek has been involved in since 2013, a nutritionist to help with meal prepping and sports performance training to help everyone reach their health goals.

Shaelah, the manager at Mountain Valley Fitness and Health helps people daily face their mental challenges in their health journey by introducing them to other clients so they feel more comfortable in a “transitional program”. When working with his clients during personal training sessions, Derek explains that he focuses on finding what people want specifically from their training and then helps them break down walls and barriers to achieve it.

Tips to keep moving forward and making fitness a priority:

  • Setting goals - short and long term goals so you and track progress and reflect on how to adjust
  • Functional goals - find what works for you day to day

At Mountain Valley Fitness and Health, they work hard to provide members with the highest quality of individualized fitness experience to maximize functional abilities and improve overall quality of life.

Head over to iTunes or Stitcher to leave us a review and tell us what you got out of today's show!

  

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