39 minutes | Apr 16, 2019
108 - Proactive Model of Health
In this exciting episode, we are talking with Marni Wasserman. There is so much importance of self care and forgiveness in our health and wellness journeys. Now on to the show! Highlights 05:20 So it started slowly, organically. We put out a show a week and we just kinda kept going and we did a couple shows ourselves, we interviewed some guests, we started to kind of get a feel for what our audience was looking for. It took us about 50 episodes to get our first sponsor and then slowly we started to realize this is becoming a business. 06:14 I was diagnosed with Hashimoto's and the way I was eating and living wasn't conducive to my wellbeing anymore and I drastically changed everything. I went from being vegetarian to eating more of a Paleo and animal based diet, of course with lots of good fats and lots of veggies still, but I, I really turn things around so I could no longer teach that in my cooking classes. 08:21 For me it was just this organic unraveling of love and wanting to learn everything I could about food and teaching. So it's, it's kind of funny that, you know, seven years or whatever it was into my career teaching and educating about health, I had this little wake up call that was showing me that the path I was on wasn't necessarily the right one for me at the time. 15:31 But it took about, I'd say six months to a year before Jesse, my husband and I decided to work with a functional medicine team to go a bit deeper, to get some gut testing done, to go on different protocols to find out what's at the root cause, what's going on in my body, in my blood, in my urine with my hormones, all that stuff to see what's at the core of this or where can we start to clean up shop from the inside out. 21:44 Everyone can eat more vegetables. And it always starts there. And I know it always sounds Cliche, you know, I feel like nutrition 10 years ago saying, eat your veggies. But it's so foundational because so many people can raise their hands in a room and say they are not even having a serving a day. 27:16 Whether it's just raw veggies cut up or whether it's a couple of soups done or a dip or a couple of prepared meats or proteins that are ready to go. You don't have to put everything together. You can just have different components and then every night of the week you can even build each one. It's just something different. Listen more at https://www.myfitlandia.com/podcasts/.
39 minutes | Apr 8, 2019
Episode 107 - Managing Anxiety with a Positive Mindset
In this exciting episode, we are talking with Anxiety Life Coach Ryan Light. Ryan is back and he is putting a spin on how to live a successful lifestyle while managing anxiety with a positive mindset. Highlights 01:46 I try to drink it out of me. I tried to fight it out in me. I tried to run from make, ignore it. I tried to do all the thing is I I could do to get rid of it. Um, and then the last 10 years I've changed my perspective of it and I got to the root of the matter. 04:40 It became, I became the anxiety. It was interesting for me and most people do this a lot. As I became the one thing I hated, right. I the anxiety, but my whole identity was caught up in the anxiety. 07:55 And what I found, um, in that journey was everybody wanted to show me how to treat the anxiety for me. It was only maintaining it, right? That was only, I was only treating the symptoms. I was only treating the manifestations. 09:38 That's when things really start to get real. And you know, to be honest with you, I didn't want to forgive the people in my life, right? I didn't want to eat. 11:21 You just deal with it and look at it differently. And as you do that, you know, start to heal, right? 14:59 Yes. And that's what she did for me. She allowed me and gave me tools and techniques that I needed not only to be sit within the moment, right. Cause I was still having panic attacks and I was still having those manifestations even more because I started digging up this stuff. Right? Listen more at https://www.myfitlandia.com/podcasts/.
37 minutes | Mar 18, 2019
Episode 106 - The Power of a Forgiveness Journal
In this exciting episode, we are talking with Alison Ashley.We are talking about the importance of self care and forgiveness is with our health and wellness. Highlights 00:00 Like we're always, we always talk about all we have to forgive others. So I'm really excited to talk about self forgiveness and I'm super intrigued about what that means from a perspective of creating a forgiveness journal. 02:36 So, but the frigging forgiveness is huge and it's such a stress reliever and just like sometimes it's, you know, you're thinking that you're forgiving and you have to go deeper, deeper, deeper. There's deeper levels. There's not just one level of forgiveness. 06:30 And then finally they come to it themselves. And that's the best is, is that you're not giving the advice. You're letting them get it themselves. So that's the best. 10:17 You know, the forgiveness part, it gives you more power, just individual power and it just gives you that extra energy where you could use it in a forceful way instead of in a negative way. Um, and forgiveness is just so deep rooted that it leads into a lot of different things. 15:44 The weight thing is the hardest thing to lose because everybody's doing the diet, everybody's doing it the right way and they're just like, I can't lose this weight. What is going on? 16:36 ... it's complicated part of the whole thing that's happening. So mind, body emotions on how it all works. Emotions are a big part that we haven't quite figured it out. Yeah. So like that. So how do you guide people through self forgiveness? 23:08 It's really about free writing, free letting things go. What are some questions you could ask themselves that would like if they're feeling stuck around how to do it, what are some questions that might help them get that writing process going? Listen more at https://www.myfitlandia.com/podcasts/.
38 minutes | Mar 17, 2019
Episode 105 - Stories of Transformation: Sean Harvey
In this exciting episode, we are talking with Sean Harvey. Sean Harvey is here to continue sharing his story of transformation and what it looks like for him. Now onto the show! Highlights 01:27 It's changed my life this last, this last 13 months has changed my life for myself as a father, as a husband, as a friend. It's certainly changed my waistline's sides and the type of jeans that I can wear. 05:43 It sounds like it was your mindset that's really allowing you to fully become yourself, but also it's that mindset that's helping you change your health habits. 07:57 Oh, that's beautiful. Like, I talk about this a lot, this idea of leaning into the pain and really the human work that we have to do in order to make a lifestyle change. Like those emotions, those feelings, those wounds of the past, whatever it is, those beliefs and perceptions that we grew up with, all of those, like it's in our mind. 15:12 I remember scarlet and grace and looking at each other going, oh, daddy can run now. That was a moment that I will not forget because it was massively important to me to be able to play with my kids... 25:15 I think it's natural for you to feel frustrated when you reach a point of Plateau because, you sort of have to begin to find your value in your ability to lose weight and to transform. 30:07 I think it's available for anyone and everyone, you know, to have to have their own tribe. Resources & Links Instagram: @start.persevere.hope Brene Brown videos he references: https://bit.ly/2uLtc3h https://bit.ly/2ocOraJ Listen more at https://www.myfitlandia.com/podcasts/.
16 minutes | Feb 18, 2019
104 – How a Retreat Transformed My Own Life
In this exciting episode, we are cracking the code to a healthy lifestyle with Christa King. Christa talks about how retreats have been a key part in her transformation with unlocking this code. Highlights 01:43 Hi, I'm Christa King and I've cracked the code to making healthy habits stick by learning how to rewire my mind through my recovery is a burned out corporate exec to becoming a certified hypnotherapist and nutritional therapist. 02:20 I was 50 pounds overweight, drinking a bottle or two of wine every night, working 70 hours a week, traveling three to four weeks out of the month, all while my mother was suffering from severe mental illness 3000 miles away. 06:37 Once I unlock the secret, I started with myself losing and now maintaining 30 pounds of weight, but weight loss aside, it was my mind that had change. Weight loss was a byproduct. 12:18 I asked myself, how do I share the stories of people who have made massive changes in their lives by merely stepping out of their day to day for a few days? 14:49 Doesn't matter if you failed before, what your struggles have been, how chaotic things are right now. If you can step out of your life for a few days, you can experience a transformation and I invite you to do that now. Listen more at https://www.myfitlandia.com/podcasts/.
34 minutes | Feb 11, 2019
103 – The Power of Retreats to Transform
In this exciting episode we are talking with David Skolnik PT, DPT, CSCS. The Power of Retreats to Transform is not measurable after you sit down and listen to this powerful podcasts on retreat transformation. 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 00:56 about six months ago left Portland and moved down to Sonoma County, California for a job opportunity to kind of step up what I'm doing in the rehab world going from part-time as a physical therapist to the director of Rehab at a clinic that focuses on kind of acute care, geriatrics. 05:07 How, you know, problems aren't usually formed in isolation or solved in isolation. So, it takes people with different perspectives coming together to, to, to either solve problems or even to figure out what the problem is. 08:13 And over the course of the last six years, I can't believe it's been six years almost since I went on that retreat. I've really started to not only embody the power of, you know, what that five days away did for my entire life. 13:25 You know, I talk all the time about the four cornerstones of fitness, these principles, if you will, of what it takes to truly make a lifestyle change, to get off that Yoyo dieting cycle, to actually change the neuro pathways in your brain. 16:00 Well, there's a quote I love and it's really simple. It's happiness is reality minus expectations. So how can you enjoy where you are and what you're doing? And I think part of that is, you know, no one's ever going to be able to stop thinking about the future and thinking about the past.
54 minutes | Jan 21, 2019
102 – Breaking Addiction Forever
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/.
37 minutes | Jan 15, 2019
101 - Getting Off Grains
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?
56 minutes | Dec 31, 2018
100 - Breaking Negative Self-Talk and Excuse Making
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.
40 minutes | Nov 26, 2018
99 - Exploring Moderation with Alcohol
Welcome to episode #99 of the Fitlandia Podcast. Today my guest is Evelyn DeDominicus from Connecticut where she believes by practicing in collaboration with other professionals they can develop a stronger connection with their clients. We are going to talk about exploring ways to moderate alcohol; why it is important to understand our behaviors and habits associated with alcohol. Highlights 11:56 I have to be perfect when really the intention is to help figure out what foods work best for your body and doing a clean elimination and then at the end adding foods back in one at a time. And it is, it's the same whether it's any kind of reliance... 18:06 I started off saying, I'm the type of person that's on or off, right? I'm like a light switch. And so if I start to say to myself, I'm the type of person that can take it or leave it. And that's empowering. That's an empowering statement, right? 34:48 You're figuring out what works for you and your life, but I just want to encourage everyone to do that. 37:33 It is about ending the shame. It is about understanding that our brain is actually working perfectly to keep us in this state of safety and survival. Like that's even the things that we think are negative are brain is leaving us to those because it wants to feel safe.
45 minutes | Nov 5, 2018
98 - Manifesting Your Dream Life by Aligning Your True Self
Welcome to episode #98 of the Fitlandia Podcast. Today my guest is Frank Gjata from Conscious Ink founded in Bend, Oregon. Today, we are going to talk about why manifesting your dream life by aligning your true self is important for your building a positive mindset. Highlights 8:28 It's one of the things I say when we do this practice of reframing negative thoughts into positive is that you don't have to believe the statement, but imagine what it would feel like the emotions that would come up if you believed it fully and completely. 15:02 And so the invitation again is just to allow those feelings to breathe and allow them to go through. Now you're making a big shift right then and there and it will open up space for the new thought pattern to be put in. 20:27 Take three deep breaths and just literally imagine like this elevator coming out of your mind and but down below your throw and literally into other parts of your body and just start to notice what you feel like. 30:44 It's just setting you up to have you listen and make a choice that is a much more enjoyable choice, which is living in alignment of your true self, not your false self, not the one that is made up of these old behaviors and habitual patterns and you know, negative identities.
35 minutes | Oct 29, 2018
97 – Taking a Break from Tech
Welcome to episode #97 of the Fitlandia Podcast. Today my guests are Erin Moone and Dionne Del Carlo from Starcycle, founded right here in Portland, Oregon. Today, the three of us are going to talk about why taking a break from tech is so important for your mind. Highlights: 10:17 …this sense of urgency that we all have that is really inflated and exaggerated and not real. So it’s giving ourselves permission to say that’s going to wait. We’re not brain surgeons. 12:24 I know for myself I will eat quickly and not really taste what I’m eating and just getting it down and onto the next thing, but if I put my phone away, engage in conversation, listen to the laughter, then I’m taking in all those senses and actually tasting my food. It does taste better because I’m paying attention. 13:30 So related to the classes we run, our bodies are physically moving quickly and we’re working really hard and our heart rates are up. But because we’re disconnecting from any distractions, we’re able to have that meditative state where you really can acknowledge your thoughts and acknowledge how you’re feeling. You can feel your body where we’re working, what we’re doing and you’re just so much more present, rather than just looking at a number on the bike and trying to beat this number that somebody programmed into the bike. That really doesn’t mean anything to you personally, right? 28:04 I know for me I have two kids and we try to have dinner together every night. And then we put our phones away and close down technology and engage in conversation. So it’s easier now for us to put our phones away at night and we’re also empowering them to make these positive choices. We’re teaching them how to run a business, teaching them how to manage people, teaching them how to show up and be responsible.
51 minutes | Oct 15, 2018
96 - Stories of Transformation: Sean Harvey
Welcome to episode number 96 of Fitlandia Podcast. I'm super excited because today we have another story of transformation. My guest today is Sean Harvey and I just know he's going to inspire you and give you insights that are going to keep you moving forward on your own journey. I met him a few months back at Leanne Vogel's Ketogenic Diet Cookbook tour here in Portland and he and I were waiting in line to meet our idle and after talking with him for just a few minutes, I knew I had to have him on the show. So after he listened to this episode, please head over to iTunes and give a rating and review and let Sean know what you got out of today's episode. Highlights: 5:35 There were a number of things that had been put in front of me to help with my wellness. And then a really good friend who is a holistic nutritionist just one day - and I don't know what it was about this day or what it was about these words that she said to me, but she just said, "Hey Sean, let's do keto together." I've only ever heard of it in a couple of fitness communities, so I had no idea. It might as well have been a martial arts or something like that for me. But I was like, oh sure, let's do it. I had no plan. And this was a plan and I had someone who was going to do it with me. And so I just said yes. And uh, it's been almost 22 weeks this tomorrow we 22 weeks and that's changed my life. 11:39 I lost a good friend to cancer and that was very difficult. It hit me in a different way too because he was a healthy guy. He'd made a lot of the right choices. He's very athletic, very active, and he got taken super young from cancer, which something he couldn't control. And then here's me tempting fate with all the things I can control. So it kind of shook me awake in, into action. 16:43 I looked at what I could gain from it and it seems like such a simple thing. But like you mentioned, the brain is super powerful. And when you speak words of positivity and words of affirmation as opposed to the negative side, it causes a reaction in your body that moves you forward in the direction you want to go. 22:31 I'm starting to feel like I'm stepping out of that prison cell that I've been in for so long and understanding what freedom looks like for me. And I think my heart is opening up to more possibilities and more ways in which I can affect change for others and let them know that it's not hopeless.
51 minutes | Oct 1, 2018
95 - Liberating Your Inner Hero to Keep Moving Forward
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!
17 minutes | Jul 9, 2018
94 - Summer Series #3
Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey. On your journey to creating a healthy lifestyle, you’ve got to know when to understand and reframe excuse-making, self-sabotaging behavior versus when to honor your body. In this episode of the Fitlandia Week in Review, I’m sharing a wall I hit with a flare up of my Hashimoto’s and how I allowed more rest to get through it quickly and easily. Here’s what else you’ll learn from the show: Where I’m at on my journey to become fitter by 46 than I was at 26 How to honor your body The importance of enjoying the process to your vitality My amazing power-sessions at Portland startup, Ruby Receptionists How to reframe negative thoughts, turning them into positive ones that support your goals – the TWO-WEEK challenge to change your life My incredible podcast show with Chris Zaino, due out Fall 2018 Another incredible story of transformation with Sean Harvey and his powerful loss of over 100lbs in 22 weeks using the ketogenic diet If you missed signing up for the July 30 Days to Thriving program, never fear! Our next one starts on August 1st and listeners of the show get 25% off. Use FRIEND25 at checkout. Also, if you are struggling to set healthy boundaries and make your health and wellness a priority, enroll in the Mind Zoning® Academy today and get scheduled for the July 11th workshop on SETTING HEALTHY BOUNDARIES TO PUT YOU FIRST. Just $17/mo. No contract. Cancel anytime. Keep your bonuses!
26 minutes | Jul 2, 2018
93 - Summer Series #2
Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey. Looking for some inspiration to keep on truckin’ with your quest to get healthy and make it stick? In this week’s episode, Christa continues her Summer Series with a week in review in Fitlandia. She’s announcing the next Mind Zoning®®® Academy topic, a special offer for the July 30 Days to Thriving program, and an update on her journey to get fitter by 46 than she was at 26. Everything you need to create a mindset toward fitness is in this episode! Highlight’s from today’s show are below: Christa King: 00:00 If you're new to the Mind Zoning® Academy I have a monthly membership where I do an online webinar / workshop where you're live with me and we pick a mental obstacle and I teach you the reason behind that obstacle, the source of it, if you will, as well as I lead you through a guided meditation to help you break through that obstacle. Christa King: 01:13 So July’s Mind Zoning® Academy is on setting healthy boundaries to put you first and if you're anything like me, you know, you give to others before you give to yourself. Christa King: 02:09 While I focus on fitness and nutrition, these mental tools can apply to any area of life. You also get a Q&A session with me in that webinar. Once we finish the meditation, then I help you break through any remaining obstacles. So that is on July 11th from 5:30 PM to 6:30 PM Pacific Time. Great for all time zones. But even if you can't make it, I want you to enroll in the Mind Zoning® Academy anyway because everyone gets a playback of the recorded webinar as well as a professionally mixed Mind Zoning® meditation. The one that I lead you through gets mixed with beautiful spa music so you can listen to it again and again and again, creating new neural pathways to make setting healthy boundaries stick. Christa King: 03:07 Okay. So that's the first update. The second update is the July 30 days to thriving is shaping up to be I, I would say the best session this year so far. And the reason why is because we already have 10 people signed up for the program that starts on July fifth. The best part about July is I'm also teaching you how to modify the protocol so that if you are going on vacation in the month of July, you’ll still want to join because I'm going to teach you how to enjoy your vacation without overindulging and without having a major, major setback. Christa King: 04:30 We want more MEN in Fitlandia so we’re inviting you to join and bring your male buddies along. You can save 50% by using YES50 at checkout. Christa King: 05:36 Now for the last update about the 30 Days to Thriving program for July. I am formally introducing accountability buddies, so on the first night when we get into first group coaching call, you will get partnered up with a buddy that you're going to do some easy accountability work between our sessions, so you're going to get meal plans, recipes, weekly group coaching with me. You get seven Mind Zoning® meditations that are specifically designed to go with the 30 Days to Thriving program. You're going to get daily inspiration and motivation from me and lifetime access to the Facebook group. Now here's the other thing, once you go through one round of the program, any future program is only $75, so we have a great repeat program as well. All right, enough about who I got to take a deep breath and tell you all why AJ is joining us here today. Christa King: 06:54 Hey there. So as you all know, I'm working on getting fitter by the time I turned 46 than I was at 26 years old when I ran my first marathon and I was at my healthiest weight, which yes, I weighed 135 pounds. I'm five six, but I ran my first marathon and weighed that much as a smoker so I certainly wasn't my healthiest. So I am working on being my fittest by 46, which is August 13th. And I'm sharing every week that journey with you and recording it for the Fitlandia and via podcast as well. So without. Oh, I love this. Thank you for that. Shout out. Hi. So what we're gonna do now is give you an update on better by 46,000. It was 26. So again, ha. Welcome to the Fitlandia podcast. Thank you. So one of the things that Ha and I sat out in the beginning of the year was to take our fitness to the next level, but one of the intentions that we wrote down, because as you all know when it comes to me, I'm all about goal setting, achievable goals, but we wanted to run three half marathons this year. Christa King: 08:14 So today we're talking about our half marathon number two. AJ, share with our listeners what was the half marathon that we did and why did we choose it? Christa King: 09:34 Yes, so that's what we did was an interval, which is great for recovery. It's great for endurance and certainly injury prevention, but it's also good if you're training hasn't been spot on. It's pro tip for you. So we would run a mile, walk a half mile, run a mile, walk a half mile, and we had the intention to do that pace the entire half marathon. And we were pretty damn close. Right? Christa King: 10:26 We got a little mentally derailed though, and I want to talk about that a little bit because I think that's really important. It's a great, um, example of what happened during our half marathon of what not to do in life, right. So I still have growth opportunities and my own fitness routine and it's really, it's also what inspired the July Mind Zoning® Academy, setting healthy boundaries. I broke a boundary on our run, but there's a reason for it… AJ Dexter: 15:37 Yeah. And I'll say, you know, one thing that's sticking out for me as Christa's really quick about processing her emotions and I take a lot longer to like dig into the fully experience them all. And so I think that was part of the reason why it took me the rest of the day, well beyond the run to just step into the mall and let them kind of unwind from me. Christa King: 19:24 You push yourself a little bit but not to this crazy place where you're going into injury or you just hate it. It's really about enjoying the process and I'm giving a shout out to Steph Gaudreau during our interview. She's the mastermind behind Stupid Easy Paleo and I interviewed her last week and she's like, it's about enjoying the process. If you can't find the joy in an elimination diet, don't do it, but there's a lot of abundance to be gained from it. Christa King: 20:21
22 minutes | Jun 25, 2018
91 - Summer Series #1
Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey. 02:52 I'm calling it my summer series, the week in review and Fitlandia. But the second part to that, I'm working to get fitter by the time I turned 46 than I was at 26. So, my healthiest that I ever was, was it 26 years old… 04:51 I can't believe we're already coming up on 100 episodes, but I wanted Steph Gaudreau to be my guest. She said yes. And through our discussion we focus on talking about breaking negative self-talk and excuses… 05:51 You've got to love the process, you've got to find a way to enjoy things in your day to day so that as you reach your goals, you're in love with the journey and you're not so fixated on the outcome and that kind of like ties to another experience that I have… 07:40 The last lesson that came up through all my workshops this week was this idea of vulnerability. So, if any of you know me, um, especially in my transformation in the last six years, the more I do this work and Fitlandia, the more vulnerable I become, the more of an open book I am… 08:40 And I was already an open book. You know, that, you know, I wear my heart on my sleeve. I've gotten a lot better at managing my emotions and my reactions. But this idea of being vulnerable, right? We are all stumbling through life. We are all learning lessons. We are all coming to this with the reality that we're human beings and figuring it all out together… 12:35 Start with taking a video of your why. Why is it important that you reach that goal? You've got to tap into that why, but record it because then you can go back to it and watch it and just reconnect with all that delicious energy of what comes when you can manifest something special in your life that means something to you. 17:13 I'm so proud of the protocol that I've put together. I'm proud of the community that we've built. We have such an amazing safe community and I love that people are smashing through their craving cycle. They're healing a damaged relationship with food and alcohol and finding the strength through the power of mindset to move forward and not just food and nutrition, but all areas of their life… 19:13 That's really my desire with the Mind Zoning® Academy, is to help you unlock the power of your mind to keep moving forward and all areas of life. Yes, I talk a lot about health and fitness, but certainly these techniques show up whether it's career, relationship, finance, all of it…
44 minutes | Jun 11, 2018
90 - Best of the Fitlandia Podcast : #60 Jumping into Keto with Leanne Vogel
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.
52 minutes | Jun 4, 2018
#89 - Best of the Fitlandia Podcast : #41 With JP Sears
Does your nutrition dogma get in the way of the wisdom of your body? Do you rationalize your commitment to a food paradigm instead of honoring when change is called for? Do you have unresolved emotional pain that expresses as self-sabotage when it comes to your wellness? Harness the power of your mind to re-evaluate your perspective with a sense of humor, common sense, and a great deal of gentleness. Today, enjoy a reboot of an honest, compassionate, and funny conversation between host Christa King of Fitlandia, and guest celebrity JP Sears. Here’s what JP had to say: “From the bottom of my heart, I would dare say, virtually anything the American Heart Association says deserves to be flushed down the toilet.” Because of the corporate agenda and funding into research, these studies aren’t for the greater good of people, but instead putting dollars into their pockets. Christa concurs. She points out that there is conflicting info in the industry and JP uses the example of the days when margarine was touted as being healthy. The Power of Meditation Christa reminds newcomers to the show that Fitlandia is on a mission to end dieting by first helping people change their thought-patterns using Mind Zoning®. Because these are like guided meditations, she explores the power of meditation with JP. JP provides an amazing suggestion for those short on time or starting out. Personally, he does 10 minutes per day and focuses on a practice he learned from Thích Nhất Hạnh, which is a simple breathing meditation. As you breathe in, say to yourself, “I’m breathing in.” As you exhale, say to yourself, “I’m breathing out.” This is easy and approachable for anyone to try. “Meditation is a great service we can give ourselves.” Christa & JP discuss the challenges with life and busy schedules and that we don’t have to be perfect in our health practices. In fact, being aware and open about our triggers can help us keep moving forward. “I used to shame the living crap out of myself. How I’m shaming myself is probably more toxic than the cookie I ate.” End the Shaming Cycle The shaming cycle can take someone back into an old, viscous addictive pattern, but Mind Zoning® can help, as well as being thoughtful about the benefits of that pattern. Looking at things that feel unhealthy always has an element of comfort and provides a sense of feeling in control. Christa & JP speak on the power of planning for travel and staying healthy on the road and rely on Whole Foods to help stay healthy during travel and even search AirBnB listings to ensure access to being able to cook their own meals. So what do Christa & JP eat? It’s similar: focus on veggies, higher on the side of healthy fats, and high-quality protein…and most importantly, don’t follow a dogma and instead focus on growing intuitively with what to eat and learning what’s best from how the body feels. Christa shares a cautionary tale and that if you’re struggling with sugar, refined carb and/or alcohol addictions then tuning into your body could be challenging and her #1 tip: FOOD JOURNAL. Self-Sabotage and Unresolved Wounds Together they get heavy with regards to self-sabotage and looking at the root of self-sabotage. JP speaks to childhood experiences and how we reaffirm disempowering beliefs due to unresolved emotional pain. Christa adds it’s connected to a lack of self-worth and the need to become aware of traumas. She gets inspired to create a Mind Zoning called “The Journey of Courage.” Doing inner child work can be an incredibly powerful process of healing and moving forward. JP and Christa wrap up the show speaking to the power of vulnerability and community and/or tribe to help guide you through your transition. Also, working with a coach or therapist can have a powerful impact. He mentions Brene Brown’s TEDTalk on the Power of Vulnerability where she talks about connection and its power in our lives. “Embrace discomfort. Nobody has ever excelled at anything by avoiding discomfort.” Connect with all of JP’s awesomeness here: Awaken with JP website Awaken with JP YouTube channel Buy the book: How to Be Ultra Spiritual with JP Follow on Instagram, Twitter and Facebook Gratitude for today’s sponsor! Portland Community College Functional Nutrition Program Check out their 100% online functional nutritional program today. If you’re looking for a holistic nutrition program to connect with others, learn how to connect with your body and overcome addiction for the next 30-day program with Fitlandia.
53 minutes | May 28, 2018
88 - Power of Mindset : Overcoming Obstacles
Today’s guest on the Fitlandia Podcast is AJ Dexter, husband of host Christa King. Join them as they partner up to talk (and laugh!) about the recent half marathon they participated in together. The Power of Partnership to Thrive After five years of marriage, AJ and Christa decided to take their fitness to the next level together in 2018. AJ is a rock climber, so some of his fitness goals centered around that, like climbing a steeper grade. He also set a goal to complete three half-marathons. Also, he had body recomposition goals that would involve weight-training, etc. Christa also has body recomposition goals, focusing on greater lean muscle mass. Reading a book by Timothy Ferriss, “The 4-Hour Body” motivated AJ to look into dexa scans. He and Christa jump-started their recomposition goals by getting scanned at Dexa PDX, body composition experts in Portland. Christa’s recomposition goal is to move from 29% body fat to 25% by her 46th birthday. She aims to be more fit at forty-six than she was at twenty-six, when she ran her first marathon. She invites you to stop right now, go to the Fitlandia Fitness Members Only Facebook Forum page, and request to join the closed group, so that you can cheer her on and follow her journey towards this goal as she reports on it each week. While AJ and Christa are on the same page as a couple, Christa acknowledges that often people, including many she works with in her 30 Days to Thriving community, do not have the support of a partner when it comes to fitness goals. She encourages listeners of this podcast to share this episode with a reluctant partner or with someone who struggles with a resistant partner, because it is a great blessing to find the power to shift and thrive together. And for those who have to travel the road to change alone, Christa is proud to recommend her Fitlandia family as a place of acceptance and motivation. AJ finds that even if their goals are not identical, he can still show up to be supportive for Christa in her journey and she feels likewise. Each individual in the accountability partnership still has to connect to their own personal “why”. So individually, and as a couple, they mentally and physically prepared for their first 2018 half-marathon. Spring Training Struggle Christa is not a newcomer to running half-marathons and marathons. She felt like starting out in the new year, there was plenty of time to prepare for their half-marathon event in May. They started out with walk-run pacing and strength-training. But Christa quickly realized that she was struggling. Even though it was slowing down their training goals, Christa needed to respect her body. She checked in with Portland naturopath Dr. Jerome Craig, a former podcast guest. Testing revealed she was dealing with a serious vitamin B-12 deficiency and some anemia. This explained why she was so easily fatigued only a mile into her training runs. Combine this with the fact that AJ had never even run more than nine miles at a stretch, and they realized that their plan to compete in (or just complete!) a half-marathon two months down the road was on thin ice. Still, they pressed forward. They absolutely knew that if nothing else, they could walk the distance. Digging Deep When the struggle was real, they dug down deep and recalled their personal “Why”. Why was it important to complete this half marathon? Why was it important they complete it together, no matter what? Defining the why is critical to success. Priming with Ketosis They also wanted to approach training with a non-conventional nutrition approach. It was important for Christa to do the run in a state of ketosis, so there would be no carb-loading for her. Christa has learned that her body feels best when she is getting 60-70 percent of her calories from protein. In her past experience, being in ketosis has helped her endurance. So, about 10 days before the event, she restricted her carbs to 50 grams per day. She expected she could rely on ketosis to prime her body, yet it was the first time that she would do a big run in a such a state. Husband AJ was in a bit of a panic one week out. Because it had been so long since he’d run consistently, and because he had never run a half-marathon, he was having self-doubts. Also, his past reliance on carbohydrates made him wonder if he could make it in ketosis. He was questioning his dietary needs. Trouble at Terrebonne Their half-marathon event was held outside of Bend, Oregon in Terrebonne near Smith Rock State Park, a beautiful place that they knew and they loved. They arrived on a Friday evening, and settled in for sleep, knowing they had to be up at 5 a.m. for the run. They awoke refreshed at the crack of dawn, excited for the challenge ahead. When they got on the shuttle bus to the location, there was only one other rider. This seemed unusual for a popular event. They became a bit suspicious when they arrived at the parking lot to find only a few cars. At the check-in booths, the attendants could not find their names on the participant list. AJ looked around and noticed that the few others who had arrived were extremely fit individuals! Christa insisted they check the list again, as she scrolled her email for her confirmation. “You know, the half-marathon!”, she said with exasperation. The attendant responded, “That’s tomorrow! Today is the 50K trail run.” Mindset Reset Christa shares that in this moment she realized how much transformation she has truly undergone. She says that her former self would have spun out into a complete meltdown over her mistake. Now, instead of losing it, she was able to laugh about it. She and AJ went on to just let the day unfold “magically”, enjoying a spontaneous free day in Bend. Later, however, Christa, who suffers from insomnia, realized that she did not have her sleep supplement for the night. To make things worse, their overnight neighbor had a barking dog! Again, she made a decision to hold on to a positive mindset. She was grateful for her time rooted in Fitlandia’s Four Cornerstones of Fitness, one of which is Mindset Mastery. Back on Track Next morning, they made the decision to avoid sugary energy snacks and liquids, choosing instead to power up with coffee and coconut oil. This combination gave them a boost of energy and a source of clean-burning fuel. They stuck with a run-walk strategy for pacing in order to simply to complete the half-marathon. Things got off to an excellent start. A Tale of Happy Endurance However, around Mile Eight the “moral of the story” kicked in. AJ admits that around mile seven his mind really started pulling up negative thoughts. He could identify this as a pattern of his and reminded himself that these thoughts serve no purpose but to discourage. So he made an effort to actively reframe those thoughts and sailed through until mile ten. At that point, the distractions became as much physical suffering as mental. Christa says that she is really motivated when people around her are relying on her to keep her head together. So she began drawing on the little strategies that she and AJ use regularly to keep each other in a positive mindset. One of these is daily Gratitude Surge; sharing eleven things back and forth that they are grateful for. As they grew wearier mentally and physically, this exercise served as a distraction from discomfort and also a means of shifting internal dialogue. They also really started marveling about the majesty and resilience of the human body. Because they were not approaching the event from a conventional performance perspective, but with a spirit of just getting out and doing their best, they had no choice but to succeed. AJ didn’t feel this way, however, at mile 12. He calls this his “shut-down” phase. He has experienced this on long hikes or rock climbing ventures. It feels as if his mind just shuts down and all he can do is put one foot in front of the other He admits he became a little “surly” when Christa offers him encouragement at this phase, even though he knows she kept him going. Bringing Up the Rear With Cheer They laugh together as they tell about being dead last in the event at this point. The race coordinators at each station were just waiting for them to pass so they could break the station down. They felt the need to give the paramedic a “thumbs-up” so he would know they were all right! Though they appeared to be “The Bad News Bears” of the race, they felt like winners. They were determined not to beat themselves up, but instead to finish joyfully together. Coming last could have been hard for Christa, who has been super competitive in the past. But no shame. Just a sense of pride in themselves, their bodies, their mindsets, and each other. And Christa was thrilled that they finished within the time frame that she had hoped they would. They also basked in the camaraderie of the running community...everyone there to move, to run, to challenge themselves and to support each other. Nutrition Headstart and Mindset Mastery Christa King reminds podcast listeners that no matter whether you are running a marathon or moving purposely for five minutes at a time, if that is your goal, then celebrate that! It should be about honoring your body and pushing to the next level in a way that keeps you feeling safe, but also gets you motivated. AJ feels that celebration of whatever activity you’re doing will reinforce that positive energy. This was the first time that Christa ran with nutrition education under her belt. She knew to prepare with smaller portions, focus on protein, start with coconut oil, and snack around mile seven. She said she has never felt that good, physically, during an endurance event. Afterward, they took advantage of still-warm bodies to stretch thoroughly before getting food and driving home. The only immediate discomfort was some nausea at that recovery meal. But in spite of expecting to be stiff and sore for days after the event, AJ and Christa felt fine. Christa says she has never recovered so quickly. And she was also pleasantly surprised that she didn’t get worn out and crash afterward, even though she had so little sleep.