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