Strong and Powerful Podcast

One exercise that strengthens core, improves balance and hikes your metabolism and is vitally important for people over 40 to do regularly; what you can do to create a supportive mindset for yourself and silence your internal bully;  the #1 mistake made at Thanksgiving that makes you fat!

Find the videos mentioned in this episode and subscribe to my YouTube Channel: click here.

November 13, 2022: World Kindness Day

We each have the potential to improve each others’ lives through understanding and kindness.The World Kindness Movement started World Kindness Day in 1998.

#OneVoiceForKindness

Be the example for people to model your behaviour online and in person. Help yourself by helping others! Pay it forward concept,  karma.

November 14-18, 2022 is Anti-bullying week in the UK.  The main focus is to show support and provide an open platform for youth to talk about any issues with bullying.

Similarities to the Strong and Powerful Community:

Celebrate what makes us all unique!

Reach out and show each other the support we need.

Like-minded community benefits everyone

Our biggest bully can be our own inner voice, aka self-talk!  Mindset is a huge part of the Fitness Makeover Program and the biggest factor in reaching goals!

Did you guess the #1 Thanksgiving nutrition mistake??

Perfect gifts for your fitness friends: Motivation Apparel!  

Check out the video at https://youtu.be/FhZ4PmWMZSo

https://FitnessMakeover.com/fitgirlguide/podcast/2022/Fit283_OneVitalExerciseSelfSupportThanksgivingMistakes.mp3

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How a body part you probably overlook, and under train, is the key to sustainable weight loss! Plus, how it can make your body metabolically flexible, which means your body can burn both fat and carbohydrates for energy.

Learn how to train this body part properly to get the full benefits of a faster metabolism and tighter midsection! I’ll tell you what to do , how it should feel, sets, reps, everything you need to know about this amazing body part and all the things it can do for you!

I’ll also update you on the new community I have been working on and the consolidation of my websites. Plus, how to get many of the custom programs and retired video workouts from my past sites!

You should also receive a coupon code for the new community! If you didn’t, then sign up for the email list on the home page!

Fix your Cravings! Cravings: definition: intense uncontrollable desires for specific foods, stronger than normal hunger.

Cravings truth: may be indicators of nutritional deficiencies.

Many cravings are from your body lacking a nutrient or several nutrients. This can cause overeating because the body attempts to find the nutrients by eating and compensating for poor nutrition with volume of food.

Food cravings can be a type of signal that your body is out of balance. Other times it can be the power of suggestion such as smell, sight or someone telling you about a food experience.

Cravings can be caused by other factors such as hormone imbalance, unstable emotions, or pregnancy but this episode discusses when cravings are a signal that your body is missing something, and has a nutritional deficiency.

I’m going to give you Two Easy Fixes for cravings plus three supplements that help with craving control!

Easy Fix #1 Analyze your food logs.

Keep a true food journal that only you see, but make sure you see it. If you’ve never done a completely honest food journal, you’ll probably be surprised at your numbers, but especially your carb intake. Click here to download a sample food log page: Fit 281 FoodJournal

Don’t feel ashamed or guilty. This is raw data you need to solve a problem. Cravings can be a biological drive for carb-filled foods or other nutrients you need. Once you’ve got the data, identify low-sugar carbs that are acceptable substitutes for higher carb foods.

Once you have a tracker and can review what you are eating and what times, then you can analyze and figure out what is going on.

Look for missed meals and missed components (which cause unbalanced meals). Feedings should be every 3-5 hours with main meals 4-6 hours apart (ie breakfast-snack-lunch-snack-dinner-snack).

There are three common is patterns you’ll find

1. missing meals

2. missing a major component in a meal: didn’t have any protein or carb or fats

3. Not enough food to support your activity

All of these things will add up. You might not feel a huge difference during that exact day, but if that pattern continues and you are lacking enough carbohydrates, enough fat, missed meals or components in each meal, for example maybe you didn’t have any vegetables today, or may be you are not drinking enough water, all of these things can add up day after day and make a huge impact on how you feel-physically and mentally.

Physically you can feel bloaty, low energy, fatigued; mentally-you feel cranky, sluggish, unfocused. The mental aspect of what food does for you is one of the most underrated factors in motivation. keeping your head sharp, making your body feel good, making you feel good, even dictating your disposition or attitude, mo stly comes from your you food intake keeping your blood sugar levels even.

When you have cravings you have to do some investigation of what you may have done the last several days and what may be missing from your food plan. This is where the food log is very important to a successful fitness plan and especially for weight loss.

Easy Fix #2 Hydration

Hydration is the easiest, most effective, practical method to reduce food cravings. Water is essential for metabolizing glucose (in the form of glycogen) into usable energy, so when the body is dehydrated, it craves sugar to replenish what it perceives to be insufficient glycogen stores.

Staying hydrated allows your body to metabolize the glycogen that’s already in your system more efficiently. In doing this, it can cut off the craving before they develop.

Three supplements that help with craving control! **Check with your physician or doctor before adding supplements to your diet.

Supplement #1  GlutamineGlutamine is an essential amino acid plays many different roles in your body such as Immune system, workout & stress recovery and muscle growth. Glutamine helps speed up and improves the recovery processes that your body goes through after an intense workout.  Glutamine for m

Stress and food go hand in hand for several reasons. Food can cause stress and stress can cause you to crave food! This manifests itself in a few ways culminating in a vicious cycle that is almost impossible end, unless you use what you learn in todays podcast.

Here’s How food and stress work together to ruin your fitness plan:

1. eating the wrong foods and lack of foods (skipping meals) can cause stress

2. stress can cause you to overeat or eat the wrong foods..vicious cycle

3. lack of good nutrients can cause you to have cravings and go back to #2

Don’t worry, with the right mindset and tools I’m about to give you, you can break that cycle once and for all!

Stress is damaging on many levels and turning to food as a way to relieve stress is detrimental to your body and mindset. Here’s what’s happening when you use food as a way to fight stress:

1. you are masking the real issue

2. you are creating another stressor on yourself

3. you’re creating a new problem

Tool #1 is the biggest one for reducing stress on your body!

Tool #2 opens your eyes to what’s happening

Tool #3 deals with your motivation

Tool #4 creates new habits

Listen to the whole episode for details!

Link to video about Experiential avoidance, click here.

New Strong and Powerful Community News-Beta testers should have received an email from me with a link, 10 available Founder memberships, only a few remain!  I’ll be sending invites for Charter Memberships, which also have access to my full content library, if you have gotten emails from me in the past, you’ll get an invite, if not then get to one of my sites and sign up! This new platform will be consolidating most of the sites, plus has a cool community so we can discuss topics and comment on courses and life in general.

This episode: Examples of deep “Why,”  the best workout for sculpt, shape, weight loss and strength-yes you can have it all! Nutrition daily healthy habits!

MOTIVATION

What do you really want and why do you want that?

What are you willing to do and what are you will to give up?

Know your true “why.” The deep down reason for doing something.

TRAINING

What is the best workout for sculpt, shape, weight loss and strength? There are several components that make the best workout. Listen and find out all you need to know and what you need to do! If you need a plan, schedule coaching with me!

NUTRITION

Do you have one a nutrition plan? Is it an outline in your head or specific “go to” meal choices? Nutrition is all about forming new healthy habits!

Email me one nutrition healthy habit you do daily!

Two easy Nutrition Tips to help trim your waistline, Two problem body parts that can easily be fixed with simple movements,  Imperfection is perfection learn about the new Strong and Powerful Community!

You’ll find the phrase “Mindful Fitness” applies to this episode. Each of the topics require some mindfulness, but don’t worry, they are very easy! The nutrition tips can be applied right now to help you change your body and eating perceptions. Your shoulders and knees will thank you with less injuries and good function when you use what you learn in this episode! More news about the upcoming Strong and Powerful Community!

The mission is to create a Strong and Powerful community that brings awareness to the value and difference each person makes in this world. One that strengthens the mind as well as the body.

Strong and Powerful embraces the concept that we have infinite possibilities, mentally and physically, to grow, to learn, to heal and to help others.

Getting that round booty-which works better: Trendy Hip Thrusts or Squats?

Comparing protein bars do they help with weight loss or not?

Overcoming the obstacle of self-sabotage by changing your negative thoughts to a supportive inner dialogue.

If you didn’t get an email from me about testing the new community before it launches and would like to, please enter your email in the middle of the podcast home page to get the information.

Motivation

We identified negative self-talk aka limiting beliefs, we challenged them and proved they were not true, now is time to change them!! Details in this episode.

Summary of Steps:

1. Write positive present tense statements, I am…..

2. Write action steps I (do)….I take 5 min every morning or after work or everyday at 5pm…

3. Download  the worksheet here for this episode and do it! Fit 277 Podcast Worksheet

Nutrition

Comparing “protein bars” according to information found on https://www.consumeraffairs.com/health/best-protein-bars.html these “best for” choices are not my personal opinion, and I do not agree with this site in its statement that “Most people need about 50 – 70 grams of protein each day, and people trying to gain muscle mass require even more.” My professional opinion is that people need 100-150 grams depending on their size, lean muscle and other factors.

1. Nutrisystem Double Chocolate Caramel Bars-Best Tasting

2. WW Snickerdoodle Baked-Best for Weight loss

3. IQ Bar Peanut Butter Chip-Best for women

4. Orgain Organic chocolate chip cookie dough

Here is my chart notes on these bars as discussed in the episode. Sorry, it’s not fancy.Fit 277 protein bar comparison chart

New things learned:

Erythritol and Lion’s Mane

Found some good info here:  https://cheatdaydesign.com/protein-bar-comparison/

Training

Best booty exercise squats vs hip thrusters

WINNER: SQUATS

Study details:

Who: 22 well-trained women followed a 12 week program

What: Before the study started-Assessments: 1RM on both back squats and hip thrusts and measured the thickness of quads and glutes.

How: Half did hip thrusts and Half did conventional squats (below parallel, aka squat to 140-degrees)

Program:  6 sets  to momentary failure, 4 phases repeated 3 times (12 wks)

On weeks 1, 5, and 9,  12-15 reps 30 to 60 seconds of rest between sets.

On weeks 2, 6, and 10,  4-6 reps 3 to 4 minutes of rest between sets.

On weeks 3, 7, and 11,  10-12 reps 1 to 2 minutes of rest between sets.

On weeks, 4, 8, and 12,  6 to 8 reps 2 to 3 minutes of rest between sets.

Results after 12 weeks: Assessments repeated. Findings:

Both groups exhibited growth in their quads and glutes, but……

SQUATS led to more than DOUBLE the GLUTE GROWTH and about 6 times more quad growth than the hip thrusts.

Plus

Squats improved 1RM back squat AND 1RM hip thrust strength, but doing the hip thrust only improved hip thrust 1RM strength.

In other words,  hip-thrust strength doesn’t to carry over to squat strength, but squat strength does carry over to hip thrust.

Conclusions: Back Squat (multi-joint exercise) is better than hip thrust (single joint exercise) for glute building and strength overall.

If you want to change your body then do squats! You’ll get better booty, higher metabolism, greater after burn and work your entire body! Squats rule!

Training-How to get the benefits of power training without weights or machines.  How to you make power movements out of nothing? Find out in this episode!

Some exercises discussed-Low impact-front lunges, squats power up/explosive, push up, wall push ups, band rows, plank with toe taps, !-arm pushup/chest press

Medium to high impact:  jumps, plyometric lunges, broad jump, plank jacks

At the gym: barbell explosive-push press, row power, ball slams and throws, push press, bench, squats, sandbag throw and catch.

Motivation-Step 2 Self-Talk: Challenge it! Listen to how a challenged self-talk is broken down to being invalid! Strengthen your motivation and self-esteem by challenging your self talk and prove to your subconscious that it is not true! Find your deep rooted “why” to tap into your motivation!

Nutrition-Weird foods I never heard of until the internet!

Green Banana flour and Lupini Beans. Have you heard of these? Have you ever tried them? Let me know!!

Click here (Right Click save as) to download Challenge Self-Talk Worksheets.

Why weight training is better than cardio for weight loss and what you need to do! Healthy foods that can make you gain weight!  Take the next steps to empower your mindset, stay motivated and overcome self-sabotage!

Check out the 28-Day Body-Mind Makeover, the updated version of my popular Fitness Makeover-learn the steps to keep you motivated and focused, what to eat and workout with me online with three different on demand workouts!

NUTRITION

Here’s a few examples of seemingly healthy foods that may derail your weight loss plan and why:Granola-just because ingredients are natural doesn’t mean they are low in calorie. Ingredients like sugar, honey (also basically sugar), molasses (again sugar), butter are all totally natural. But, we know what too much sugar can do to your weight and to your energy levels. Another downside of granola is that a little bit of it is high in calories, so when you fill a bowl, its usually 2-3 or more servings not one. Check your servings size!   Another food that is easy to use several servings of and not realize it is…

Low-fat salad dressings– I know, you think, wait, what can be wrong with those? Well, low fat doesn’t mean low calorie. You may think it does, but consider this a two-tablespoon serving of Ken’s Fat-Free Sun-Dried Tomato Vinaigrette has a shocking 14 grams of sugar—that’s 5 grams more than you’d get in a fun-sized Snickers bar. (ok, so the fun size is pretty small, but still-you think vinaigrette-vinegar-can’t be much wrong right?)  Again you often have something that may be low in fat but high in sugars. Lets face it, fats taste good and sugars taste good, so if you remove one you have to compensate for the other.

Smoothies or green juice-of course, it depends what you put in them-if they have a lot of fruit, which makes them sweeter, then it’ll add up to sugar! Without added protein and carbs or even some fats, your blood sugar levels will bounce and that causes your body to store fat.

Gluten free is similar to granola, in that it sounds like you should be able to eat alot, but you can’t! “Free” of anything may not always be a good thing. Sure, gluten free is great if you have issues with it, but the substitute flour tends to have more calories, carbs, and sometimes more sugar than the regular version.

MOTIVATION/MINDSET

Now you know mindset makes the difference in weight loss and fitness success, just as in most other parts of life. You also know that your mind doesn’t like change, but, in order for your body to change you need to train your mind to support what you want to achieve.

So,  why is it that you keep finding yourself “unmotivated?”  Which can also manifest itself as feeling lazy or unfocused, procrastinating, making excuses (I have no time, I don’t feel like it now, I have to finish this first, I’ll do it later/tomorrow/next time, etc.).

When this happens, you now know you are dealing with the subconscious mind. Your subconscious wants to protect you, and it will sabotage your conscious efforts to achieve your outcome.
 It does this because it believes its a scary place you’re trying to go to, or not been to, is not safe and /or beneficial for you.

Ok so you may say, ya, I got the concept and I’m great at self sabotage- how do I make it stop or change it? There are a million therapies on this, but I’ll share with you what I found to be helpful.

First you must list repeated negative self talk -If you can detect patterns in your recurring negative thoughts, it may lead you to the uncover the core beliefs that are producing them.  If you ignore underlying issues such as unsupportive beliefs, those beliefs that are rooted deep down in the subconscious, then you’ll stay in the same painful vicious cycle and continue to self sabotage. You must break this cycle and retrain your brain.

In the next few podcasts, I’m going to ask you to consider any negative self talk, write it down and then we’re going to break it down to permanently change it!  There Three-Four s

How to overcome the biggest mistakes in weight loss! One thing you can do right now in each of fitness categories-training nutrition and motivation-to get closer to your goals.

Quick Updates:

The podcast is also on my YouTube channel. It is the same podcast audio, but with some inspiring artwork and videos in the background. Another way to keep you motivated!

You can listen to this podcast on Apple Podcasts, Google Podcasts, Spotify, Amazon Music, iHeart Radio, Stitcher and most other major services.

If you are on the podcast newsletter list, then you received an email from me recently about the 28-day Body-Mind Makeover at a substantial savings, I mean a lot of savings! if you didn’t get the email then get on the list at fitgirlpodcast.com, any of my other sites or click here for the sign up page. Details of the 28 day Body-Mind Makeover at the end of the show.

My recent observation, prediction and future topic:

In 10 years there will be a lot of people with shoulder issues and knee issues

Why? Smith machines!

There’s two reasons for this:

1. Some clubs, its all they have, so I’ll give you some pointers in a future episode on how to keep your shoulders and knees healthy if that is your situation

2. Some people only use Smith Machines even when barbells are available.

See also podcast episodes #253 and #135 for more on Smith Machines pros and cons (mostly cons).

In a future episode: how to workout if the smith machine is the only thing you can access for barbells and keep your knees and shoulders healthy and injury free!

Meanwhile, if it is all you have then make sure you do these rotator cuff exercises regularly!

The top 5 biggest mistakes in weight loss, did you think about which ones you may have made?

Here’s my summary

#5 biggest mistake-wrong sources- ie doing the wrong (ineffective) things

-you may do the wrong things, but if you have a plan you’ll at least get somewhere

#4-consistency with #5 semi solved, you’ll be more consistent with any plan good or not!  Your goal should be to make it a habit rather than just a number on the scale or tape measure. Habits are things you repeat and they an be good or bad!

#3-cardio over weights for weight loss also falls into the plan category. Choose a program that focuses on strength training with challenging resistance.

#2- no plan-slightly solved by #3, 4, 5

-Having some plan helps, but a specific plan for your goals and schedule, focusing on the most effective exercises would get you faster results. And you should get one that is designed for you, especially if you’ve been working on a goal for longer than 6 months and have not seen any changes. Sadly, most people have been working on their goal for years and not getting anywhere. I see it all the time at my gym, both male and female exercisers.  At worst, have some plan, at best have a plan made for you and your goals.

Now, we come to the #1-mindset-not quite as easy to solve.

What goes on in your head? Do you support yourself with self-talk? Do you think things like…..I wish I had the time or i’ll do that next week or I can’t do that.

To change your body you have to change your mind!Norman Vincent Peale said “Change your thoughts and you change your world.”

I’m going to share something you can do right now, in each of my three fitness categories-training nutrition and motivation that will help you get closer to your goals right now!

Training-pick your days and/or times and places to exercise. Remind yourself that consistency is what counts and good health is the ultimate goal.

Nutrition-be obsessed with getting two servings of green veggies each day. It may take some planning but the nutrients will make you feel better mentally and physically, plus they help your body with metabolism, water loss and fat loss.

Mindset-write your mantra-that positive productive statement that brings you closer to what you want most! You can always use “I am strong and powerful!” its worked well for many of my clients and athletes! S