180FIT is Back.... New Schedule, New Series!

Monday Series The 180FIt Mindset how to overcome your fears and really rise to the heights of personal mastery over the mind.

Wednesday Series Functional Fitness: Everything You need to start exercising, to be healthy, move better, and look at their very best — all without spending long hours in a gym.

Friday Series : 180FIt Weight Loss Success Roadmap: You will discover everything you need to know about getting started with functional fitness. Plus, you get an exercise Program that you can follow starting today.

New Daily 5 with Jen- Answering your questions daily in 5 min or less! This week answers include

17 Ways Lose Weight Faster

The Easiest Ways to Make Healthier Desserts

Grocery Shopping Techniques That Help You Lose Weight

Obtaining a Healthy Body Image - How to Love Yourself Inside and Out

The Plus-Size Person’s Solution to Exercise Motivation

14 Ways to Make Working Out at Home More Effective

TOP 5 CAUSES BEHIND OVEREATING AND HOW TO AVOID THEM

Download my App “GoJen 180FIT” for my live workout schedule, master classes nutrition courses one and one coaching, swag, and everything GoJen 180fit related!

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Reach out to me any time [email protected]

5 Signs You Eat Behind Mental Hunger Not Physical Hunger

There are many reasons that you eat, but not all of these have to do with the physical need for food. In fact, many of the motivations that cause you to reach for a snack or eat more have nothing to do with your nutritional needs and everything to do with your mental and emotional desires.

And learning the difference between psychological and physical hunger can help you stay on track and make healthier choices in your diet. Reach out to me [email protected]

We know that one of the major pitfalls of any punishment is that when a behavior is punished, it’s simply suppressed- not changed. When we take away the threat of punishment, then the bad or undesirable behavior returns. Also, punishment only encourages hostility and anger as a correct response to a situation because it doesn’t teach us what we should do. Punishment is only capable of teaching us what we shouldn’t do (McLeod, 2018).

Punishment also teaches generalized fear and anxiety. Sign Up for My Weekly Newsletter at www.180fitbodymindmethod.com and get a code for 2 weeks of workout classes live and replays for 2 weeks! Schedule Your Free Empowerment Coaching Call at www.180fitbodymindmethod.com

Download "GoJen 180FIT" App on Google and itunes

Connect with me on my podcasts! "180FIT" (on all major platforms )and "180FITFAM" (on spotify and anchor)

New Blog wwww.chagingbodieschangingminds.com/blog

email me at [email protected]

or text me at 214-957-8268

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Be Brave, Be Kind, Live Authentically, and Always Shine!

Your Friend and Coach,

Jen Pleitgen

- You're only one habit away

Redefining FIT as a lifestyle

Founder of The 180FIT Body-Mind Method - Your 7 Pillar Approach to a FIT and Authetically Thriving Life

#Dietrebels - Find out how you can wear the #dietrebel and become part of the movement

5 Lessons Learned From Our Greatest Leaders

The only way to become a good leader is by doing. As you do, you will inevitably make mistakes, and in every mistake, there is a lesson to be learned. You can also draw from the lessons that we have learned from the great leaders of our past. History is there to be learned from, so it makes perfect sense to look into the legacies of those we hold up as examples of excellent leadership. As you strive to become a better leader, you can reflect on the lessons learned from the leaders we revere.

1. The Past Is A Lesson

Just like you learn from your own past, so too can we learn from the world’s history. Historic leaders have been through epic trials and tribulations and these are often similar to those that we experience, perhaps on a grander scale. Either way, from this we can learn how best to succeed (or recover from failure). You can draw from your own mistakes, but learning lessons from those who have gone before us can help you avoid making certain mistakes.

2. Character Counts

It’s who you are when nobody is looking. What you do in front of others matters, too. Benjamin Franklin lived by thirteen critical virtues (https://www.pbs.org/benfranklin/pop_virtues_list.html). We recognize Gandhi's self-discipline and restraint, the honesty of George Washington and Abraham Lincoln, and the courage of Nelson Mandela and Martin Luther King. All products of their character. Character counts, and it’s part of your reputation.

3. You Have To Take Risks

Be bold and in your courage, accept that you will experience failure. Sometimes, though, failure is crucial to success. Just look at Abraham Lincoln. In 1858, he ran for a seat in the Illinois Senate. He lost. Just two years later he was running (and winning) for the Presidency. It took years of determination and battles before George Washington was successful in his fight against the British. Nelson Mandela found himself sitting in a jail cell for 27 years. The odd failure is good for the soul, it pushes you out of your comfort zone, and offers you an opportunity to improve.

4. You’re Not A Victim

Whether your education was lacking, you were poor or you didn’t have the support you truly needed, you have the strength to rise above it. You can overcome just about anything to succeed. All it takes is grit, determination, passion, courage, and commitment. Albert Einstein couldn’t get into college. Benjamin Franklin’s formal education stopped at the age of 10. The very first business that Bill Gates started was a complete and utter failure. FDR, arguably one of the greatest US presidents, was paralyzed from the waist down and still won four presidential elections. He also found ways to walk and stand unaided. You are what you make of yourself.

5. Self-Discipline Is Key

Despite the fact that Abraham Lincoln has little formal education he was constantly reading in an attempt to expand his horizons. Benjamin Franklin used his thirteen virtues to improve his character. History is littered with great leaders who have amazing lessons to teach us. Part of becoming a great leader is continuously working on yourself, pursuing your passions, and pushing yourself outside your comfort zone. No one can do that for you. You are the only one who can motivate yourself to become the leader you want to be. If you want to be an inspiring leader who provokes action, then you have to first lead yourself.

Study history, take in the lessons of the past. Allow the mistakes of others to shine a light onto your path. You can sit through leadership seminars and buy self-help books, but you can also delve into the minds of history’s greatest leaders for lessons on how to be a leader that truly leads.

#79 Why it's Time to Put Your Health First

Your well being should be a priority in your life, y et so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that's largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you'll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more people than ever are trying to slim down. The problem is a lot of us aren't trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don't lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It's also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health:

1. See your doctor. If you haven't been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.

2. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.

3. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don't skip meals. Drink plenty of water throughout the day as well.

When you eat poorly, you're doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you'll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

The healthier foods you eat, the better you'll feel and the stronger you'll become. Whether you believe it or not, it's the truth!

4. Find time to relax. It's imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.

Consider taking up yoga or meditation.

Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you'll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!

Preview into series (long version)

I come to you today unsure if there are even right words,.. I know that I don’t know everything and that I cannot fully understand what you feel and depth of your hurt and pain.

I've never walked in your shoes, and I know that.

I also know what’s wrong.

For me to sit back and not say anything is wrong because if I do that then I'm adding to the problem by not Standing up for what's right?

To my friends of color I don’t claim to know the pain you feel and I know that the problem is not this single event.

It touches that nerve of generational injustice.

But even more than that.

And I dare say that it's.

Because we don't stop

And really look at our beliefs and where they come from. our beliefs our values Determined so many things in our life.

So many were established from young and we really don’t look at them. Until we look at them and decide if they are truly valid or not, we must make the changes we need to or we will always have these issues unless we really look at them.

GoJen's All About You thriving as you.

You having equal opportunities, you having a voice, you have worth and value!

In my empowerment coaching course FIT 2 B U - journey to authentic self we look at beliefs that shape a lot of us. And so I have a whole series on just beliefs evaluating why do we believe things and are they still legit or not?

And so I've created a series on unity and injustice . I invite you to join me on this journey to evaluate our beliefs in hopes that maybe we can discover some things they are not serving us or the world we live in. This is self work this is brutal on honesty that causes change.

Any prejudice against any culture and any status, disability, fill in the blank...

That has to change and what you and me...hear that loud and clear from me.

And really Unity is what we need.

We need to see value in each other during together.

I’m offering this $400 course for free here on YouTube and making a special edition with all new videos just for this occasion? Why? Because the world needs action, good, pure heart felt action that creates change... I want to be a part of something bigger than myself, I must leave this world a better place. I hope you'll go through it.

5 Essential Secrets to Emotional Well-Being

Your emotions help dictate your state of mind. This means that to keep your state of mind intact, it's necessary to have emotional balance. That way, you can make it through even the toughest times.

You can enhance your emotional well-being, so when challenging times come around, you'll be more prepared to handle them!

These strategies can help you manage your emotions effectively:

1. Identify your support system. It's very easy to experience emotional dips. This is especially true when you're making emotionally charged decisions.

* Identify friends or family members who can be the voice of reason. While your emotions are cross-wired, it helps to have an external voice guiding you towards making an appropriate decision.

* It's healthy to discuss various topics with members of your support system. It helps them see how you think in different situations.

2. Confront your emotions. Avoid hiding from negative feelings. Facing your emotions is the best way to overcome them. And the more you practice, the easier it will become to stay calm during emotional circumstances.

* If you're heartbroken, it isn't healthy to try and pretend otherwise. Allow the reactions to come. If you feel like crying or screaming, go ahead. It will help you gain closure and a fuller understanding of your feelings.

* It isn't necessary to question why you're feeling a certain way. Identify the source of the emotion and work at confronting it instead. Avoid apologizing for your emotions.

3. Celebrate your strengths. There's no better way to build emotional well-being than by celebrating your strengths. Identify your attributes, talents, and skills that make you feel confident. Remind yourself of how resilient and powerful you are.

* Your strengths aren't to be taken lightly. They form your backbone.

* Openly acknowledging your strengths sub-consciously helps you believe in yourself. In turn, you develop a sound emotional state.

4. Provide support to others. This goes hand in hand with relying on your own support team. Exposing yourself to the emotions of others helps you to process them better. You take things for face value. You can be impartial, fair, and just.

* When you support others, you're required to be truthful and honest. Displaying honesty about someone else's emotions can help you develop the same honesty about your own.

* Helping others work through challenges can make you appreciate all sorts of emotions and build up your own emotional well-being.

5. Keep your surroundings positive. Maintaining a positive environment is very important. It helps you concentrate on positive emotions and aids in the healing process. It's much easier to effectively manage your emotions when you're surrounded by positive energy.

* Partake in activities you enjoy. This isn't an effort to dismiss your emotions. It's simply a tool for developing a positive mindset.

* That positive mindset reinforces your ability to be impartial and fair. It's tempting to be hard on yourself, especially when you're surrounded by negative influences.

Remember that you have your emotions for a reason! They help you empathize with others going through similar situations and give you hope. Use these tips to enhance your emotional well-being. You'll be glad you did! Reach out to Jen

[email protected] download her new app www.gojenfitfree.com

Top 10 Tips to Ease Chronic Pain Without Medication

Chronic pain isn't an easy condition to handle, but you can take control. Simple changes in your lifestyle, diet, and exercise routines can help ease your pain.

Try these techniques to experience relief:

1. Manage stress. Stress can increase chronic pain and make it more difficult to manage. Try a variety of strategies to relax and reduce stress to see which ones work the best for you.

* Yoga and meditation are two stress-reduction strategies that can help.

2. Try breathing exercises. By simply focusing on your breathing, you can relax your muscles and reduce pain. Deep breathing exercises can also reduce blood pressure, eliminate stress, and decrease the heart rate.

3. Find fun distractions. Instead of concentrating on the pain, try distractions that help you forget about it.

* Hobbies and activities such as watching your favorite movie or reading a new book can help. You may also want to try drawing or other ideas that help you fill your time and avoid thinking about the pain.

4. Increase your water intake. Dehydration can make chronic pain worse.

5. Avoid inflammatory food. Fast food and processed food can increase inflammation in your body, so your chronic pain also increases. Foods with a lot of sugar and salt also contribute to inflammation and increased pain.

6. Add more anti-inflammatory food. On the other hand, nuts, leafy greens, fatty fish, berries, and other items can help you fight inflammation and reduce pain. They have antioxidants that fight damage on the cellular level.

7. Focus on posture. Posture can help reduce the stress on your back and cut down on chronic pain.

* Consider the way you sit and stand. Experts recommend that you avoid slumping your shoulders and lowering your head. The spine should be straight, so circulation is better.

8. Discuss your health. Researchers have found that talking about your health can reduce pain. The American Psychological Association points out that talking about your pain can help you discover management techniques.

Reach out to Jen

[email protected] download her new app www.gojenfitfree.com

Best Ways to Prevent and Heal Shin Splints

Shin splints, also known as tibial stress syndrome, are a common name for pain that affects the lower leg when it's been subjected to too much pressure. Whether the causes are muscle or bone damage, most cases respond well to simple home treatments. Even better, you can usually prevent shin splints by adjusting your workout routine.

How to Prevent Shin Splints

1. Pace yourself. Overuse is the most common cause of shin splints. Increase the intensity of any workout gradually. Most runners can safely increase their distance by ten percent or less a week.

2. Buy the right footwear. Ensure your shoes are appropriate for your chosen sport and provide adequate support and padding. Keep them in good shape. Serious runners usually need new shoes about every 500 miles.

3. Consider arch supports. People with flat feet are more vulnerable to shin splints. That's also true if your feet pronate or supinate, meaning they twist in or out. You can find arch supports in various sizes and shapes at drugstores and other retailers. Your doctor can also help you get custom made supports based on a plaster cast of your foot.

4. Examine your workout surfaces. Stick to surfaces that absorb impact like grass and sand. Avoid concrete, which may be lurking under the rug in some exercise studios.

5. Be cautious about sudden stops and starts. Playing basketball or just running for a bus can put a lot of stress on your shins. If you've been sedentary for a while, start out slow.

6. Stay on level ground. Running downhill or exercising on a slanted surface also increases the pressure. Walking up the stairs is good exercise but take the elevator down. Find out more in today’s episode. Reach out to Jen

[email protected] download her new app www.gojenfitfree.com

Link to course FIT 2 B U- the journey back to you- the authentic life https://180teach.com/2bu

If you have not watched Day 1 please do so now:)

day 12 of FREE 30 DAY No diet or exercise weight loss challenge: letting go of the haunting past

Are there painful memories lingering within you from your past? Do you struggle to forgive yourself and/or others? This can cause triggers that encourage your unhealthy food habits.

Today, you should take time out to consider what unresolved emotions are swirling around inside of you.

You may determine that you need therapy to help you resolve these issues. However, many of us are completely unaware of those unresolved issues and how they are impacting our lives now. Don’t be afraid to reach out for support if you need it.

Are You Haunted By Your Past: Learn To Let It Go

Let’s face it, our mistakes and occurrences throughout life stick in our memories like super glue. We hang on to every thought as if our lives depend on it.

For some… their past comes back to haunt them every day.

Silly really, since there is nothing, we can do to change it, so why do we subject ourselves to such consistent torture? Do we have a choice or are we doomed to being a victim of our past experiences and decisions?

Well, we do have a choice to let go of our past but it’s never an easy task for anyone to do this.

But if you want freedom from the negativity of your past, you’ll have to learn to let it go…

Why Does Our Past Haunt Us?

Everyone’s situation is different but someone’s past can bring haunting memories for many reasons.

These could include:

• Past failures (Opportunities, circumstances etc).

• Relationships problems (Divorce, break, loss of friendship etc.)

• Illnesses (mental, physical)

These are the very core reasons why people ponder on their pasts. It’s a sad state to be in when you’ve failed in life at something whether its goal related or due to failed relationships.

Sometimes we or someone we know struggles tremendously with life altering issues and sicknesses which scar us for life. It’s not easy to just move on but it’s necessary for a healthy and productive future.

How Can We Let Go Of Our Past? Is answered today

Action item:

1. Make a list of your negative beliefs about yourself. Then, focus on one belief at a time.

2. Question your belief.

3. Determine what the belief is costing you.

4. Choose an alternate belief.

5. Find evidence of your new belief.

A lot of people struggle with weight. According to Health Data, some 160 million Americans are overweight or obese. According to the Centers For Disease Control, 2/3 of American adults are overweight or obese. Those numbers are depressing.

We all gain weight in different ways. Some of us pack on the pounds as we get older, some people gain weight due to a health issue or an injury, while others eat the wrong things. Typically, we diet by eating less. We may exercise more as well, but our weight loss journey revolves entirely around diet and exercise. While that is a big part of weight loss, there is one aspect of it that we overlook. Our thoughts and behaviors play a major role in the challenge.

Typically, we fall into a pattern of yo-yo dieting. We lose the weight, drop the diet, gain it back, and the cycle repeats itself ad nauseam.

All of these common and unhealthy habits are acts of sabotage and they all come down to your mindset.

A positive mindset, one that is pro weight loss will prompt you to make the right decisions, to make healthy choices. A positive mindset will help gear you toward success.

PSYCHOLOGY IS 99% OF WEIGHT LOSS

Reach out to Jen

[email protected] download her new app www.gojenfitfree.com