The Awakening

The Awakening....  

A time comes in your life when you finally get it.......when a midst of all your fears and insanity, you stop dead in your tracks and somewhere the VOICE inside your head/Soul/ your heart cries out ENOUGH!

Enough fighting and crying and blaming and struggling to hold on. Then like a child quieting down from a tantrum, you blink back your tears and begin to look at the world through new eyes.   

This is YOUR awakening.   

You realize it's time to stop hoping and waiting for something to change. You realize that in the real world there aren't always fairy tale endings, and that any guarantee of "happily ever after" must begin with you...and in the process of a sense of new serenity is born of acceptance.  

You awaken to the fact that you are not prefect and not everyone will always love, appreciate or approve of what you are or how you think.. Especially your family. And that is OK !  They are entitled to their opinion.  

You learn to love and champion yourself....And in the process a sense of new found confidence is born of self-approval.  You stop blaming and complaining of what others have done to you. And the only thing you can count on is the unexpected. People don't always say what they mean or mean what they say. And not everyone will always be there for you and everything isn't always about you.  

So you learn to stand on your own two feet and take care of yourself.  You stop judging others and pointing fingers and you begin to accept people as the are and overlook their short comings and human frailties and in the process a sense of peace and contentment is born of forgiveness.

You begin to open up to new worlds and different points of view.. You begin reassessing and redefining who you are and what you stand for. You learn the difference between wanting and needing and you begin to discard the doctrines and values you've outgrown, or should never have bought to begin with. 

You learn the that principals such as honesty and integrity are not outdated, but the mortar of the foundation that holds us together. You learn that you don't know everything, not your job to save the world, and you can't teach pigs to sing!
The only cross to bear is the one you have choose to carry, and that martyrs get burned at the stake.

Then .....you learn about love...its two sided not one.....you look at relationships as they are, not how you want them to be.  You also stop putting your feelings aside and learn to say NO. How you feel is important. You learn that you get in life what you deserve, and much of life is a truth self-filling prophecy. You learn that anything worth achieving is worth working for and wishing for something to happen is different then working toward making it happen...

More importantly you realize no one can do it alone and asking for help is OK !
You learn the only thing to fear is fear itself. You learn to step right into and through your fears because you know that whatever happens, you can handle it . And to give fear away for the right to live your life and not squander it. You learn life isn't always fair, you don't always get what you want or what you think you deserve and that sometimes bad things happen to good people. And sometimes letting go instead of holding on is freedom of and for yourself and those you love. And you learn not to take it personally. 

You learn that no one is punishing you and everything isn't always someone's fault. Its just life happening. You learn to admit when you are wrong to build bridges instead of breaking them down. You learn that negative feelings such as anger, envy, resentment must be understood and redirected or they will suffocate the life out of you.  You learn to be thankful and to take comfort in many of the simple things we take for granted, that millions around the world can only dream of, food, clean running water, a warm soft bed, a long hot shower, a job.  Then you begin to take responsibility for yourself by yourself and make yourself a promise to never betray yourself and to never settle for less then you deserve.  Make it a point to keep smiling, keep trusting and to stay open to every wonderful possibility out there.  Become just a little better and a little stronger each day.  Listen more, be more patient, breath slowly and hang in there.  All is well. 

Dr. Wayne Dyer

She Conquered Her Demons And Lost More Than 100 Pounds

Name: Jaylene Welch

Age: 44

Height: 5'2"

Before Weight: 227 pounds

How I Gained It: I have been obese since I was a teenager. My mother, who I happen to look just like, has been severely obese my entire life. She is your classic yo-yo dieter. I can’t even begin to list all of the diets she has tried. The whole time I was growing up, she was always worried about my weight, and she would constantly tell me “don’t get fat like me.” She was so worried that I would end up like her that she started me on the yo-yo diets too. At the time I weighed around 130 pounds. Her constant worries about my weight led me to think that I was already fat and it just wrecked my self-esteem. I started the same pattern of yo-yo dieting. I remember at 11 years old going on the Cabbage Soup diet. I even resorted to having my jaw wired shut once. None of it worked, I would take the weight off and then gain it back. Then I just quit trying altogether. I blamed my obesity on genetics: my mom was fat, and so was I.

Breaking Point: We’ve all had one in our life, a time when you are put to the test. When things just seem to keep going wrong and you find yourself spinning out of control. My spin cycle lasted almost two years. My oldest child was married with kids already and my two younger children were cutting the apron strings, and I found myself feeling very lost. I was a 39-year-old woman who had no idea what my purpose was in life. I had been abused as a young girl and had never been dealt with it. I was more depressed then I would even admit. I was the self-proclaimed “Queen Of Denial,” going about my life smiling, pretending like everything was fine, that I was happy and carefree, but on the inside I was crying, I needed some help. Then came a chance encounter with a stranger that changed my life.

How I Lost It: I had tagged along with my sister as she ran her very first half marathon. While I was there she introduced me to a wonderful woman named De'Anna Nunez, little did any of us know that she would become the catalyst for complete change in my life from that day forward. De’Anna is a professional hypnotherapist, certified fitness nutrition specialist, NLP practitioner, spirited fitness enthusiast and the founder of a program called The Mind Body Fit Club. It was during one of my sister’s half marathons that De’Anna invited us to listen to what she calls a “Burn Your Fat Pants” event. I sat there and listened to her speak about her program -- it was not your usual eat less and move more speech. She was talking about her own struggles and how she was able to overcome them by getting to the bottom of what was eating at her. She talked about being programmed by your life experiences and how your own negative self-thoughts are put there by others when you are young. This sounded oh so familiar to me. She explained to us about what she calls "subconscious integration" and how she uses it to boost your self-esteem, help you to make healthier eating choices and motivate you to exercise. I heard her words and I thought: I can do this! I went home and ordered her program. When it arrived I immediately started listening the CDs and within a few weeks I began noticing that I was actually paying attention to what I ate and I was exercising more.

Part of the program consisted of journaling what I ate and answering a daily “soul question.” The soul questions led me to the bottom of a lot of my bad eating habits and it wasn’t until I started healing my head that I began to recognize how much I use food to “feel” better when I was upset. Now I see that I have always been a stress eater or boredom binger, and exercise was a foreign word in my vocabulary. I laugh when I look back and I remember sitting in a counseling session and telling my therapist that I was only exercising to make my husband happy. It was like the more I cleared my head of all those bad memories the better I felt, and the better I felt, the better I wanted to feel. I was happy and somewhere along the way I went from exercising to make my husband happy to exercising because I realized that it was also part of my therapy. I was doing something for myself for a change. The Mind Body Fit Club had taught me ways to deal with my stress other than eating, and they encouraged me to step out of my comfort zone and try new things.

A year ago I thought running a block would kill me, then I decided to quit listening to those negative thoughts and I began to try. I went from running to the next light post to running to the end of the block, then two, and three until I finally ran one full mile without stopping. I will never forget that day! I was so proud of myself, I wanted to cry. I have gone on to run many more miles since then. I have run two 5Ks, two 10Ks, three 15Ks, four sprint triathlons and two half-marathons! Never in my wildest dreams did I think I could do that. I also learned how to fuel my body for my training. I eat for energy now, not to "feel better."

I practice portion control and have tried to cut out all processed food if possible. I eat every three or four hours. I eat a protein and a vegetable with every meal. I rarely eat carbs like bread or pasta, but if I do I make sure it's whole wheat. I have gained so much since I started: I have gained self-confidence, I have gained determination, I have gained many new fit friends and in gaining all those things I have lost more than 100 pounds!

My name is Jaylene, I am perfectly imperfect, beautiful in my flaws, chaotic, fearless, a beautiful disaster, try and bring me down, I will rise to the top, say I am wrong, I will prove I'm right, tell me I can't, I'll show you I can!





Jaylene Welch

MBFC Content Manager
Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

Join The Club

www.BurnYourFatPants.com

Stop the INSANITY!

It was Albert Einstein who said, “It is the definition of insanity doing the same things over and over again and expecting different results.” He is absolutely right about the definition of insanity. If you do as you have always done, then you will certainly get what you have always got.

We reproduce patterns on a subconscious level, unaware that we are creating the very circumstances that we are unhappy about, attracting the people and situations that we must learn from, and viewing and experiencing the negative talk in our minds with little or no control. Is this you?

Your subconscious mind determines what happens in your life.

First I should explain that when it comes to the processing power of your brain, about 97% of it resides within your subconscious. That’s a lot of processing power!

Second, your subconscious mind doesn't make decisions. It’s more like the lost luggage in the baggage area at the airport,  the same baggage (thoughts, stories, and images) just going round and round.  That’s exactly what your subconscious mind is doing 24 hours a day, 7 days a week.

If you combine the processing power of your subconscious mind with the constant repetition of certain thoughts, stories, and images, thats a very powerful combination.

Well the time has come to lay that baggage down and leave behind all the struggling and striving. You can be set free as you move forward into a balanced healthy and rewarding future.

How you ask?  Here are some steps towards healing negative patterns: 

• Take stock of how your life is and what you would like to change.

• Stop blaming others for how your life has turned out.

• Stop negating or belittling yourself for the decisions you have made.

• Take a pro-active approach and get insight to how certain patterns started and how they can be changed through journaling in your MBFC InfoJournal

• Start working on your body and your energy field. Begin with the kind of food you choose to eat to the kinds of thoughts you want to think to the kind of feelings you want to experience. 

• Look at your environment. Is it truly healthy for you or does it set the stage for the patterns to repeat themselves? Only you can assess when you are truly willing and ready for a change

• Quiet your mind’s negative self talk. If you choose to believe that you can’t, won’t, aren't, shouldn't – you will find that all those will be true. Start instead with I can, I AM, I will and I believe. Take control of your mind.

• Get enough sleep. When you are under stress and don’t get enough rest you will more likely succumbed to bad habits and temptations. Set limits for yourself.  Make sleep a priority just as you would anything else that is important to your health.

• Set realistic objective goals about what you want to have come into your life. Start with a small goal like “waking up in the morning and saying, “Thank You” to start your day.

• Ask for help. You do not have to do this alone. We can help change, shift, and assist you in your life, but you have to ask and be willing to accept what is offered to you.

The use of positive affirmations like these ones below helps as well.  

I keep experiencing the same events in my life because I have not learned a lesson at the deep level of the soul. I am committed to changing my behavior, attitude, and negative belief systems. 

I learn from past mistakes. 

Life is a self-educational process and I am a perceptive individual. I watch others as they model what I need to learn. 

I love all my talents as well as my imperfections because that is what makes me the beloved person I am.

Whatever method you use, the key is repetition. If you repeat something often enough, for long enough, the subconscious mind will eventually accept it as truth.

Join The Club

Jaylene Welch

MBFC Content Manager

Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

www.BurnYourFatPants.com

10 Simple Ways To Up Your Protein Intake

PROTEIN

You do grilled salmon or chicken a few times a week, you get creative with eggs, you opt for nonfat milk and yogurt...we hear you.  The protein conversation never ends - we all wanna up our protein intake, with good reason.

Protein is linked with energy levels, a healthy immune system, toning muscle, weight loss…the list goes on and on. Whether you eat meat or not, there are tons of ways to add more protein to your diet. Since we all slip into food routine ruts, read on for some creative ways to boost your lean protein intake and mix things up a little.

1. Snack on pumpkin seeds. An ounce has almost ten grams of protein! Combine with unsweeten dried cranberries and almonds for a yummy trail mix. Or stir in yogurt or sprinkle on salads for a healthy boost at breakfast or lunch.

2. Bring back the canned tuna. I know it’s a far-cry from foodie-worthy, but with about 16 grams of protein in a three-ounce can of light tuna in water, it’s a low-fat protein star. Plus, it’s easy in a pinch. Dress it up with chopped olives and a little drizzle of balsamic and olive oil, and that tin can image will fade pretty fast. Add a chopped hard-boiled egg to up the protein count even more.

3. Choose your cheese wisely. Low-fat mozzarella is a great lean source of protein with about 9 grams per slice. Low-fat Swiss is another great source with 8 grams per slice. Low-fat mozzarella string cheese is a great on-the-go option.

4. Love your beans. Black, pinto, kidney, cannellini, white—they all have that amazing high protein-fiber combo that make you feel full longer and they’re a super-nutritious way to up your protein intake. Toss white beans in your salad, opt for black beans and brown rice, or go veg for taco night. Try spreading refried beans onto a whole-wheat tortilla for a protein and fiber-rich snack. Or whip up a quick black bean dip.

5. Quinoa...We know you’ve heard of it…it’s hit the trend radar. As it should—it’s one of very few plant-based foods that qualify as a complete protein source (containing all nine essential amino acids). It’s simple, just simmer in water like you would rice. Mix it with seasonal veggies or legumes. Also try adding it to a salad for an extra dose of protein.

6. Chickpeas, garbanzos, whatever you call them—learn to love ‘em. Low in fat, high in protein and fiber, you can sprinkle on salads, mix into rice or quinoa dishes or enjoy as a side. And hummus? Yep, the yummy puréed cousin counts too. Just try scooping out a single serving (usually about 2 tablespoons) of that addictive spread, and opt for dipping veggies rather than pita chips.

7. Don’t be afraid of flaxseed. Choose ground flaxseed because it makes it easier for your body to absorb all the benefits of this wonderfood. Next time you’re baking, sub ground flaxseed for half the amount of butter or oil called for in a recipe. You’ll kick up the protein, not to mention the omega-three fatty acids and fiber content.

8. Befriend edamame. Pod or no pod, these boiled green soybeans are popping up everywhere, and we’re glad. Just a half-cup serving of shelled edamame contains 11 grams of protein, 9 grams of fiber and only 2.5 five grams of fat. Talk about a powerhouse snack!

9. Get creative with plain non-fat Greek yogurt. Use it as an alternative for sour cream, mayo and cream (think: low-fat, protein-boosted Alfredo sauce? Yes, please!). Experiment with yogurt-based dressing recipes, or pair with pumpkin pie spice and a drizzle of agave for a mid-afternoon pick-me-up. Plain non-fat regular yogurt is also a great option, but with double the protein content (18 grams vs. 9 grams in a six-ounce single serving) I get the Greek craze.

10. Go retro: low-fat cottage cheese. We know it’s not the hippest snack on the block, but cottage-cheese devotees are onto something. A single six-ounce single serving boasts a surprising 24 grams of protein. Pair it with a cut up cuke and add a dash of lemon juice and pepper for a refreshing summer salad. Get creative and sub for the buttermilk in your pancakes, or the oil or butter in baking recipes for an equally moist, protein-enhanced treat.

Have a protein-boosting tip to share? We’re all ears.

Join The Club

Jaylene Welch

MBFC Content Manager

Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!


www.BurnYourFatPants.com

Monsters Under the Bed

Racing minds, worry and doubtful thoughts, they torture us. They are relentless, crowding our lives and clouding our judgment. At times this in itself becomes an addiction because we predict what will happen, knowing all day that it is going to start at some point and it takes us away from family and work and cause us to lose sleep. Only those really close to us know our pain, but they do not always understand it and some do not want to.

It is up us to resolve this. Ask yourself how long this has been going on in your life and understand that it does not take one posting to rid ourselves of it. How many of us are really dedicated to become stronger?

Let us do a little child development so we can begin to understand the nature of this damage. Remember this is not about blame, but it does not excuse negligent responsibility. All children experience trauma at some point in life, usually before five. This trauma is either how they saw life or actually it was true. It does not matter at this point which it is because from this trauma comes the damage.

Here is a story that will give you an example of how childhood trauma trauma can effect your life. When I was 5 years old my dog was hit by a school bus and killed in front of our house. I never really thought about the incident until a few years ago when my therapist was working on some major issues I was having at the time and was using a technique called EMDR to help me work through my major trauma. Part of the session was to list as many traumatic experiences as I could from throughout my life and rank them from easiest to worst.

So the day came where I had to start processing all these experiences She wanted me to go back as far as I could possibly remember and the scene with the school bus came to my mind and was put on my list. I remembered it pretty clearly but did not really think it effected me in any way. However as I began to re-live the event and walk my mind back through it, I became very frightened, I could see my mom crying hysterically because our dog had been killed. She was really upset and I was very scared. My therapist kept asking me why I was afraid. As I kept reliving the experience I suddenly realized that I had been the one to let the dog out by opening the garage door, and my fear was because my mom was so hysterical that I had done something bad.

There were many other instances like that as I processed my traumatic events. Times where my mom would fly off the handle over things and was either hysterical or was a screaming raving crazy woman because she mad about something. I began living in fear up upsetting her, so it became my nature to avoid conflict with her and then eventually everyone. I would just smile and put up with bad situations by doing things that made me uncomfortable or were disrespectful to me as a person because I feared someone reacting badly.

Because I was feeling bad about not standing up for myself, I used food as part of my "de-stressing" I would eat away my worry and regret. It was not until I began to face my fears that I was able to get a handle on my food issues.

Go back into your life and FIND YOUR TRAUMA! If you think you cannot remember your childhood, it is blocked because of pain. You can find it. Just listen to your mind and what it tells you about yourself. You didn't invent these thoughts, someone planted them in your head and you still are carrying them. Today no one but you creates your pain! Its time to dig deep and let the pain go.




Jaylene Welch
MBFC Content Manager
Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

www.BurnYourFatPants.com

9 Nutrition Myths Exposed

9 Nutrition Myths Exposed


Here are some common myths that have gone in and out of fashion over the years and the REAL truth behind the hype.

1. FAT MAKES YOU FAT: It's true that dietary fat contains twice as many calories per gram as carbohydrates and protein, but what makes us fat isn't the dietary fat, it's the calories in that fat . In fact, the calories in the carbohydrates and the calories in the protein can also make us fat. Dietary fat is very important to human health, and should make up around 25 to 30 percent of our caloric intake. Companies started taking out the fat in many products. But unfortunately, this fat was replaced with more sugar! Check the labels and make sure that the kind of fat in the product is unsaturated, for your health-and make sure there aren't too many calories for your waistline.

2. FOODS WITH HIGH CHOLESTEROL GIVE YOU HIGH CHOLESTEROL: As with dietary fat, foods with high dietary cholesterol levels are believed by many to raise blood cholesterol levels. Unfortunately, because dietary and blood cholesterols have been given the same name, people take an attitude of "cholesterol in, cholesterol out." However, studies are increasingly showing that high blood cholesterol comes from a diet high in saturated fats, while foods high in dietary cholesterol have a fairly negligible effect on high blood cholesterol. To simplify: Foods high in dietary cholesterol but low in saturated fat such as eggs, shrimp, lobster, crab, clams, and other shellfish can be safely eaten in moderation without having much effect on blood cholesterol levels

3. SNACKING CAUSES WEIGHT GAIN: Isn't this what mom always said? "No snacking or you'll ruin your appetite!" Good! Go ahead, ruin your appetite! If you ruin your appetite, you won't eat so much dinner. Nutrition experts have pretty much come to a consensus that you're much better off having six small meals over the course of the day than two or three giant meals. You'll give your body a steady source of fuel and keep your blood sugar levels and metabolism at an even keel all day long. Keep in mind though, permission to snack isn't permission to stuff your face with Doritos, Fritos, Cheetos, or any other kind of -tos. Choose healthy snacks like fruit, nuts, and Greek yogurt.

4. IF YOU EXERCISE ENOUGH, YOU CAN EAT WHATEVER YOU WANT: How many times have you heard your horrible friends who never gain weight say, "Oh, I'll just run it off," to justify whatever sinful treat would give you a third buttock if you ate it? It's impossible to keep a fit, healthy figure without both a healthy diet and exercise. Losing weight and maintaining weight is a simple equation: if you burn off more calories than you take in, you will lose weight.

5. DRINKING LOTS OF WATER FLUSHES OUT THE FAT: Any excess water that your body doesn't need for proper hydration and functioning will simply get peed out, and, sadly, it won't be taking any fat with it. You should make sure that you drink enough water, but don't go overboard thinking you can chug away your love handles. Drinking plenty of water is vital for weight loss. If you're dehydrated, your energy and exercise will suffer. Also, many times we confuse thirst for hunger, so it's always worth trying a glass of H2O before we hit the fridge. Drinking water can even give your metabolism a slight boost.

6. MULTIGRAIN BREAD IS BETTER THAN WHITE BREAD: While whole-grain bread is better than white bread, multigrain bread is only better if the grains are whole grains, which isn't always the case. With the bread industry, it's really important to check the ingredient list carefully. For example, "wheat bread" is just white bread with molasses added for color. Unless it says "whole-wheat" bread, you're not getting the added fiber and nutrients that come with using whole grains as ingredients. So even if the headline on the packaging says "whole-grain," double-check the ingredient list to make sure all the grains, or at least the main ones, are whole.

7. SUGAR CAUSES DIABETES: Many people falsely assume that because diabetics have to watch their sugar and carbohydrate intake that sugar causes diabetes. But if you don't have diabetes, sugar won't cause you to get it. The main risk factors for type 2 diabetes are being overweight and being inactive. This isn't to say that it's okay to eat lots of sugar, but it's good to be aware that if you have a high-calorie diet, you are still just as much at risk for diabetes, even if that high-calorie diet doesn't include a lot of sugar.

8. GRAPEFRUIT BURNS FAT: Grapefruit is a very healthy citrus fruit and worth eating as part of a varied diet. It has tons of vitamin C and can help fight arterial plaque buildup, and maybe even certain kinds of cancers. But grapefruit can't burn fat. Cabbage soup can't burn fat. Celery can't burn fat. In fact, no food can. Some foods can temporarily increase your metabolism to assist your exercise efforts in fat loss, but the only way to truly burn fat is through exercise.

9. LIGHT OLIVE OIL HAS FEWER CALORIES THAN OLIVE OIL: Light or extra-light olive oil has been heavily processed to remove the strong flavor of olive oil and make it lighter in color. It might even be combined with other vegetable oils to achieve a milder taste and color. It still has just as much fat and calories as extra-virgin olive oil, but not nearly as many nutritional benefits, including vitamin E and polyphenols.

So there you have it, 9 nutrition myths exposed! Have you fallen for any of these myths? I know I sure have...specifically #1, #2, #3, and #4! But now you know better No more falling for the latest "fad diet." Keep it simple by exercising and eating an array of whole foods.

Jaylene Welch
MBFC Content Manager
Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!


www.BurnYourFatPants.com

The Ant Philosophy

The Ant Philosophy
by Jim Rohn

Over the years I've been teaching kids about a simple but powerful concept—the ant philosophy. I think everybody should study ants. They have an amazing four-part philosophy, and here is the first part: ants never quit. That's a good philosophy. If they're headed somewhere and you try to stop them, they'll look for another way. They'll climb over, they'll climb under, they'll climb around. They keep looking for another way. What a neat philosophy, to never quit looking for a way to get where you're supposed to go.

Second, ants think winter all summer. That's an important perspective. You can't be so naive as to think summer will last forever. So ants gather their winter food in the middle of summer.
An ancient story says, “Don't build your house on the sand in the summer.” Why do we need that advice? Because it is important to think ahead. In the summer, you've got to think storm. You've got to think rocks as you enjoy the sand and sun.

The third part of the ant philosophy is that ants think summer all winter. That is so important. During the winter, ants remind themselves, “This won't last long; we'll soon be out of here.” And the first warm day, the ants are out. If it turns cold again, they'll dive back down, but then they come out the first warm day. They can't wait to get out.

And here's the last part of the ant philosophy. How much will an ant gather during the summer to prepare for the winter? All he possibly can. What an incredible philosophy, the “all–you–possibly–can” philosophy.

Wow, what a great philosophy to have—the ant philosophy.
NEVER GIVE UP, LOOK AHEAD, STAY POSITIVE AND DO ALL YOU CAN.

Jaylene Welch

MBFC Content Manager

Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

www.BurnYourFatPants.com

Learned Helplessness

Most suffer from a condition known as “Learned Helplessness.” Wikipedia has an explanation: A condition where, though we have solutions available to us to solve our problems, we have gotten so used to NOT solving them that we have  “learned” that there is nothing that can be done to solve any problems.   For example, a woman who feels shy in social situations may eventually begin to feel that there is nothing she can do to overcome her symptoms. This sense that her symptoms are out of her direct control may lead her to stop trying to engage herself in social situations, thus making her shyness even more pronounced.

Isn't it a common consensus: "But what can you do?" Acceptance, right?

WRONG...The FIRST step for real change is awakening to the fact that there is a solution- and that it is likely to be chaotic until the changes happen. Turn your focus inward, it is time for a change. As people, we fear change, but the changes are often meaningful and revelatory. The message of change can be difficult, but it is through overcoming obstacles and difficulties that we grow the most. Do not become fearful or uncomfortable when confronted with the challenge, instead anticipate the end result. If you’re having difficulty realizing what should change, then change the way you’re looking at yourself or a problem. Trust in your intuition that which needs to be changed will be revealed.  Learn to understand the meaning buried in the symbols and messages that surround you. The energy of your will can be used to shape and create the life you've always dreamed of. This ties into the message of change, not only can you change internally, but you can change the external. Again, people often dread this because developing strong willpower, changing, or exercising your intention, takes dedication and persistence.

Keep the following six concepts in mind to eliminate learned helplessness:

1. Change is possible. If you don't think your life can improve, you won't take any steps to improve it. You must first open your mind to the possibility that your current situation actually can improve. If you are still having a hard time accepting this, ask yourself if it is possible for your life to get worse because of steps you take. If your life can't get worse as a result of your actions, there's no reason it can't get better, too.

2. Think big. Think outside of your self-imposed restraints. If you think big enough, you will have the motivation to take the initial steps and the fuel to keep progressing, even in the face of challenges and disappointment.

3. Get perspective. If your friend were in your situation, wouldn't you encourage her to think about her situation objectively and to take whatever action that is appropriate? What would you tell her?

4. Set goals. Just the act of setting goals will help you overcome the feeling that you have no control over your future. The energy and thought process required to set goals will get your mind thinking in a whole new way.

5. Achieving successes. One of the best ways to overcome the belief that your actions don't affect your future is to start achieving small successes. While goals must be big and motivating, there should also be small and achievable goals along the way.

6. Consider a different viewpoint.  "Optimistic people tend to interpret troubles as transient, controllable, and specific to one situation. Pessimistic people, in contrast, believe that their troubles last forever, undermine everything they do and are uncontrollable." In short, if we can change the way we explain the events that occur in our lives, we will be less likely to suffer from learned helplessness.

You do have influence over your life. Even if you don't believe it right now, act as if you do. Start small so you can begin to see how your actions produce results. Your mind is the  keeper of secrets, and a protector of truth. An interesting note about this protection is that our minds often protect us from difficult truths, or inner demons. But unless faced, the challenge will persist.  Don’t expect change to come overnight, face your own inner challenges, it takes time to untangle the knots you've spent years making. The knots are like blocks, untangle them, follow the threads, and great inner truths will be revealed.

Join The Club

Jaylene Welch

MBFC Content Manager

Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

www.BurnYourFatPants.com

What we focus on expands....

Hold out your hands in front of you, without touching them can you feel that they are there? If not at first just wait until you can feel that they are there, may be a buzz or tingle at first, focus your attention to the feeling within your hands, you will become more aware as it intensifies, see if you feel your fingers. Then see if at the same time you can include your arms, legs and feet.  Can you feel it simultaneously in all parts of the body as a single field of energy?. The more attention you give it, the clearer and stronger this feeling will become.. It will feel as if every cell is becoming more alive. 

What we Focus on expands…. Hmmm, what we Focus on expands…

If you step back and think about this, it makes a lot of sense. It is also a very powerful concept. Whatever you tend to think about, you will focus on, and create more of.  You have the power to choose and control your thoughts and your focus. You have the power to be very clear about what you want in this world that is sometimes overwhelming with images, messages, distractions. Give power and clarity to what you want, not the distractions.

If you dwell on the lack of things in your life, you put energy into what you lack, and this continues to be your experience of life. You never have enough time, self worth, good health, talent, smarts, confidence, friends, love, or the body you desire.

If you dwell on limitless possibilities and choices in your life, believe it is available to you, you focus on this, and this will be your experience of life. You will find, attract, and create success, confidence, health, love, friends, and joy in your life.

Hmmm, so, how do you do this? Here are some tips:

• Clarity. This is the most important thing you can do. Truly decide what you want. Create a very clear picture, vision, mini video in your head about what you want to BE, DO, or HAVE.  Find powerful words, sentences, mantras to use to give your vision more energy, excitement, delight in your mind and your heart. Cut out pictures that exactly represent what you want or are a symbol of what you want. Create a vision board. Write down your words. Whatever helps give you clarity and focus. Look at your vision every day. Consciously think about your words. Look for ways to make them more powerful. Reflect on actions you can take towards making them real.

• Let the limits go. Limits are self imposed. They are only thoughts in your head. They aren't real. They are thoughts. When the negative or limiting thoughts come into your mind, recognize them, and let them go. Visualize them floating away. There are NO LIMITS to what you can achieve.  Set a goal so big you have to grow as a person to reach it!  

• Wishing, hoping, affirmations and prayers don’t work unless you believe that what you want is coming to you, that you deserve it, and that it is possible. Remember, a belief is simply a thought you've tho limught over and over and over. Change your beliefs with new thoughts. Expecting means you KNOW it’s going to happen, even when there is no proof. What kinds of decisions, actions and risks would you make if you KNEW/BELIEVED you would have positive results?

• Have fun creating limitless choices. We often fall in to the trap that there are only 2 or 3 choices….this or that, yes or no, black or white. Again, thoughts in your head. Focus on creating more options, possibilities, roads to follow. Make it playful, fun, even ridiculous. Follow the creativity and fun. Do what you love to do and you will keep doing it. 

• Trust yourself. You don’t have to know all the details, how to do it, or be totally informed about the topic. You do have to know that you will make the perfect choices for you, in perfect timing, with the perfect people, and that you have an inner guide who will always lead you down the perfect path. Really! Trust yourself!

Then return to CLARITY...make sure your thoughts are aligned with your actions. What you focus on expands….If you really desire it, get very clear about it, decide you’re going to Be/Do/Have it, focus on it, you take an inspired action, you believe, it shows up. NEVER TAKE YOUR EYES OFF THE GOAL.  What you focus on expands. 

Try it and let me know how it goes….

Jaylene Welch

MBFC Content Manager

Don't Diet, Live Fit!

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

www.BurnYourFatPants.com

Weight loss: Gain control of emotional eating

Weight loss: Gain control of emotional eating

Find out how emotional eating can sabotage your weight-loss efforts, and get tips to get control of your eating habits.

Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied. But emotional eating can sabotage your weight-loss. Emotional eating often leads to eating too fast, too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're an emotional eater  you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

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The connection between mood, food and weight loss

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:

• Financial pressure
• Health problems
• Relationship conflicts
• Work stress
• Fatigue

Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it. In fact, your emotions may become so tied to your eating habits that you automatically reach for a treat whenever you're angry or stressed without stopping to think about what you're doing. Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.

Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad, and you overeat again.

 Tips to get your weight-loss efforts back on track

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
• Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
• Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
• Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
• Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
• Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
• Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with low-fat dip. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Learn from setbacks. If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.

Don't Diet, Live Fit!!

Jaylene Welch

Mind Body Fit Club Content Manager

What is The Mind Body Fit Club?

We all need knowledgeable and wise people to lead us out of the common pitfalls of paralyzing fear, constant doubt, hovering insecurity, and into our amazing strength, uncommon brilliance, beauty, and boldness that has been present all along. You don't have to struggle alone!

With The Mind Body Fit Club we will help you find your own inner voice, discover your own inner Fit Chick and take uncommon visionary steps leading to an explosion of amazing success, confidence, happiness, and fun! You aren't here to do what has been done before. You're here to live the dream and do the work you came to do, in the way that you came to do it.

The time is now to go beyond fear, stand in your strength, and own your power and bravery. Visit The Mind Body Fit Club webisite for more information on how you too can begin living a fitter, happier, healthier life!

www.BurnYourFatPants.com