Shift Your Mind and Get Results

The initial jolt of motivation that pushes us to begin a journey of fitness is exciting, positive, and uplifting. When we start, we’re feeling on top of the world, inspired, and invincible because we haven’t yet encountered obstacles, setbacks, or challenges that attempt to off-road our plans to build new habits, a new lifestyle, or a new body. What I don’t think we always take into account when we start is how mental this journey really is – even more so than physical. Our minds will always give up before our bodies do. In order to understand this, we need to understand what’s going on in our mind and how it works.

There are two minds within us: The conscious mind and the subconscious mind. The conscious mind is fully developed around puberty and is active when you are active. It’s the one we’re using immediately upon opening our eyes in the morning. It’s the one taking over to solve problems, decide what we’re wearing every day, help make our breakfast in the morning, and obsess over all the stuff we’ve got to get done today.

The subconscious mind, however, is fully functional from the moment we’re born and never sleeps. It doesn’t filter information, it just absorbs it. It is responsible for emotions, our instincts, and non-analytical reactions to things. It gathers all information it is fed from the moment we’re an infant and it doesn’t care whether it’s true or not, or whether it’s what we personally believe or not – but this fed information often becomes our beliefs. A lot of information we’ve gathered as children is fed to us before our conscious mind has had a fair opportunity to play. Because of this, our conscious mind sometimes has a really hard time breaking the barriers of our subconscious mind’s long-held information.

So how does this relate to a journey in fitness? If you’re struggling to develop a lifestyle in fitness because you end up quitting upon the first sign of discomfort related to exercise, food, criticism from others, self-doubt, or other fears seeping in, then it’s time to take a look at what could be going on in your subconscious mind and what’s buried in there.

Possible scenarios:

• maybe you were overweight as a child and were mad fun of by your peers for it
• maybe you had an abusive parent and that impacted the way you feel about your body
• maybe you were really tall and athletic and were made fun of for that body type because it made you different, so now striving to be athletic feels uncomfortable
• maybe you grew up in a home where fit and healthy wasn’t taught and wasn’t a priority
• maybe you associate weight loss with pain and discomfort
• maybe you struggled with an eating disorder growing up or closely know someone who has
• maybe you’ve simply witnessed a friend or family member go on diet after diet after diet
• maybe you associate fitness strictly with losing weight – not longevity, energy, or quality of life, because somewhere along the way that’s what you learned

As soon as we encounter an obstacle that triggers an emotional response or belief in our subconscious, that part of our mind – although it’s not consciously in control – will do whatever it can to stop you from moving beyond your comfort zone. Then our conscious mind, to protect itself from discomfort or pain, will rationalize and create excuses that relate directly to what’s going on in our subconscious mind. A lot of times, when we’re not aware of or prepared for this, our subconscious wins. Boo, right?! Who really wants the bad guy to win?! The good news is you can turn your “bad guy” subconscious into a “good guy” subconscious through training and awareness.

Just follow these 5 steps:

1. Write down all the negative and fearful thoughts and beliefs that begin to crowd your head when you begin thinking about your goals for health and fitness.
2. Determine their true worth. Do they really have any power or carry any weight? Be as objective as you can. If you need to, ask a close friend or family member to help you think through it.
3. Write down the truth. Determine your true beliefs and affirmations – the ones you want to replace the fearful or negative ones with.
4. Brainstorm all the possible circumstances or scenarios you might encounter that may trigger these negative thoughts and fears.
5. Create a positive plan of action for when these circumstances present themselves, so you’ve got a solid set-in-stone plan for moving in the direction of your goals. This will help you physically learn to break through those negative fears and beliefs through action.

Repeat these steps as often as you need to and review them on a weekly basis. I even suggest taking it a step further by getting yourself a journal and DAILY writing out your top 10 goals for the week followed by your top 10 affirmations every morning. This will boost your ability to replace your self-limiting beliefs and start your day out on a positive note leading to healthier choices throughout the day – and ultimately, to the achievement of your goals and a continuously healthy lifestyle.

Ask Yourself Before Eating THAT......5 Questions

As a health and fitness professional, I see and hear more often than anything else that nutrition is the toughest part of developing a health and fitness lifestyle. I can certainly attest to and agree with my clients on this one.

There are times when I even make impulsive decisions that cause me to feel terrible about my moment of weakness. These decisions don’t leave a huge immediate physical impact on my body, but they often mess with my head, make me feel a little mental fog, and lose some of my energy. Then what happens? Sometimes I end up falling off the wagon completely because I feel like I’ve already failed, so what’s the point? I don’t think I have to ask for a show of hands for how many of us have experienced this situation, do I?

The reality of the matter is that it really doesn’t matter how others see us or what they think, it’s how WE FEEL about ourselves. We are the ones who suffer the consequences of our actions and impulsive decisions in moments of weakness.

So how do we fix this? The first thing we really need to do is learn to be less impulsive about the things that could interfere with what is truly important to us. Take these next few steps:

STEP 1: Grab a couple pieces of paper and a pencil (ancient, I know) and sit down with your thoughts.

STEP 2: Write down and clarify your goals and what’s important to you.

STEP 3: Determine and write down all the things that could possibly get in the way of you and your goals. 

STEP 4: Go through each of the scenarios you’ve come up with and create a solid plan of action.

I find that a lot of people are impulsive simply because they aren’t clear enough with themselves about what it is they truly desire. So when the moment of derail approaches, they are more likely to cave in because they haven’t thoroughly thought everything through. Without a clear idea of where you want to end up, you can’t create a good roadmap for how to get there.

So now that you have your roadmap and directions for your destination, when you encounter those moments where you have the opportunity to go off-roading, hopefully you’ll check back with your directions and stay on course. If you still find it difficult in that moment of weakness, ask yourself these additional five questions:

QUESTION 1: How will the decision to eat this make me feel physically tomorrow?

QUESTION 2: How will the decision to eat this make me feel mentally tomorrow?

QUESTION 3: How hard or long am I going to have to workout to burn this off?

QUESTION 4: Am I WILLING to workout that hard/long to burn this off?

QUESTION 5: Is eating this RIGHT NOW going to feel better than how I will feel when I hit the goals I want to achieve LATER?

If the roadmap doesn’t sway you from off-roading, hopefully the answers to these 5 questions will put a bitter taste in your mouth and cause you to push that (fill in the blank) away and stay on course.

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About the Product

1,566 customer reviews  | 24 answered questions  

THE NEXT GENERATION IN AGE DEFIANCE IS HERE: The scientific breakthrough that has women and men everywhere rediscovering their youthful look is now available. Introducing Premiere Facelift, the alternative to dangerous and invasive plastic surgery or botox. Finally a safe and effective cream for lifting unwanted lines and wrinkles, eliminating unsightly bags, redness and puffiness under the eyes, and evening skin to give you back your youthful complexion and confidence, all painlessly and without costly, invasive surgery or dangerous injections. Premiere Facelift is a breakthrough in the science of beauty products, a safe and effective cream that works in minutes and lasts up to 8 hours. Unlike many competitors our formula is meticulously balanced to offer you maximum yet gentle results. Simply apply Premiere Facelift under tired, heavy, or baggy eyes and to areas of the face that contain unsightly wrinkles or sagging. Within minutes Argireline--the active ingredient in Premiere Facelift--begins to relax facial muscles to seamlessly even wrinkles, reduce redness, shrink pores and produce results you never thought possible.

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Cardio Vs. Weights l Fat VS Muscle Burn

I remember dreading the idea of lifting weights. I used to think cardio was the best way to get results fast and lose fat. I’d spend hours doing cardio kickboxing, step, the treadmill, elyptical, stairclimber, bike…you name it! It’s not that I didn’t see ANY results at all, but they were minimal and weren’t exactly the results I expected or were looking for. The shape of my body wasn’t changing – my arms, abs, and legs/booty still lacked “tone” and definition. They just ended up becoming slightly smaller, jigglier forms of their larger selves.

When I began educating myself on fitness (way before I became a personal trainer), I started learning the value of lifting weights and became intrigued by the idea of a workout revolving primarily around lifting weights. I decided to give it a try and it was honestly the best decision I have ever made for improving my fitness. I found that lifting weights gave me WAY better results than cardio did alone. Now that I’m a trainer, I make sure every one of of my clients is working out with weights.

A NOTE FOR THE LADIES: Most women hesitate starting a weight lifting program in fear of bulking up. There’s absolutely nothing to fear, however, because the more muscle you have, the more calories and fat you’ll burn not only while you’re working out, but while your body is at rest (including sleep)! Your body becomes so much more efficient, and as a result, lean! Additionally, the lean muscle tissue that is taking the place of fat you’re getting rid of takes up much less space in your body.

There’s a rule of thumb to follow when considering the results you want to get from lifting weights. Make sure you are lifting the right amount so your muscles are fatigued by the last rep – meaning, if your goal is 12-15 repetitions and you stop at 15 but could easily do 1 or 2 or even 3 more, then you were not lifting heavy enough. I recommend keeping a log of the amount of weight and the number of repeititons you are doing so you know how much to lift and how many repetitions to complete the next time you work that muscle group. Always strive to improve in your next session.

It’s also important to weave cardio in with your weight training. Weight training will give you a mild cardio effect, but not enough to reap the full benefits of a good, strong cardio workout  provides alone such as better endurance and a stronger heart and set of lungs.

So it’s not really cardio vs. weights….it’s cardio AND weights! They are both such important elements in creating a well-rounded fitness routine, so make time for both! Don’t fear one over the other or devote yourself too much to one more than the other and you will get GREAT results!

Fitness and Nutrition Myths…BUSTED!!

It’s important to be well-informed about fitness and nutrition when you’re trying to reach your health and fitness goals, but there are a lot of well-known and generally accepted myths out there that can end up providing you with the wrong information. I hope that by giving you the correct information about these myths you can better speed towards your goals.

MYTH #1: Crunches will give you a flat 6-pack stomach

You can do all the crunches in the world, but unless you clean up your diet, you’ll never flatten those abs and see that six pack you’re working so hard on. The saying, “abs are made in the kitchen” is absolutely true!

MYTH #2: If you’re a woman and lift heavy weights, you’ll get bulky and look like a bodybuilder

It takes a lot of work and an extremely particular plan to become a bodybuilder. You will not get bulky because your body doesn’t contain enough testosterone naturally to take on that kind of look. I can’t stress enough how important lifting heavy weight is. You’ll become a tighter, smaller, and more shapely fat-burning package.

MYTH #3: You can spot-reduce fat

You cannot choose where your fat comes off – just like you can’t choose where it appears when it builds up. Your genetics will mostly determine how your body reacts to fat, and unfortunately, the place you want it to come off first is often the place it comes off last.

MYTH #4: Skipping meals or cutting calories helps you lose more weight

If you’re planning on skipping meals or going below 1200 calories, your body will do the exact opposite you want it to. Your body is extremely smart and will notice, causing it to turn on starvation mode. It will slow your metabolism, hold on to fat, and actually eat away at muscle.

MYTH #5: Carbs make you fat

The right kind of carbs are essential for energy. It’s important not to scarf down simple carbs all day long (reach for complex carbs and earlier in the day when you need the energy), but carbs in and of themselves don’t make you fat.

MYTH #6: As long as you exercise, you can eat anything you want

Eating clean and exercise go together and they always will. They feed and fuel each other. One without the other always results in disappointment. As they say, “You cannot out-exercise a poor diet.”

MYTH #7: The more you exercise, the better your results will be

Overtraining can result in plateaus, stress, exhaustion, sickness, and injury. Your body needs rest. Rest allows your body to recover, making it stronger and better able to tackle your next workout. All the really good stuff happens while you’re resting….PROGRESS!

MYTH #8: A fat free diet is the best diet

Your body needs fat. There are 2 kinds of fat in the body: essential fat and visceral fat. In order to maintain the essential fat it’s important to consume some healthy fats daily. A few examples are oils, nuts, avocados, and fish.

MYTH #9: Supplements can replace a clean balanced diet

The word “supplements” says it all…they supplement. I think it’s important to eat whole foods whenever you can and make sure that’s the main source for your nutrition. There are some really great supplements out there, though, you can use and add to your nutrition plan, optimize your nutrition plan, and fill in any gaps in your diet. Just make sure you do your research, read your labels, or speak with a nutrition professional for help.

MYTH #10: A calorie is a calorie is a calorie

Not all calories are created equal. You could eat a handful of candy for 200 calories or a dish of nonfat Greek yogurt topped with fresh berries and sprinkled with walnuts for 200 calories. Which do you think is going to do more for your body and help aid in weight loss? The dish of yogurt, right?