Fears – Roadblocks to Achieving Your Weight Loss Goals

Read this if you…overeat, binge eat, for anorexia, hate exercise, can’t keep from eating sweets or salty snacks/treats, ‘live to eat vs. eat to live’…..
Fear’s, we all have them. Some people are afraid of spiders, some of public speaking, and some…of the dark! I’m not here to talk about arachnophobia today though. I’m here to talk about “limiting beliefs” that lead to “limiting behaviors”.

Fear’s and limiting beliefs are similar in that they’re created by imagining some negative outcome in the future. You may be afraid of public speaking because you imagine that you will forget your lines, sound/look silly or uneducated, or be laughed at. Well it’s time to face these fears, feel the fear and do it! Don’t let these limiting beliefs and fears stop you from taking the necessary steps to achieve your dreams.

Usually, when trying to overcome a fear, you will have to TAKE THE RISK OF THE UNCOMFORTABLE…remember, ‘nothing ventured, nothing gained’.

All decisions we make are based on our associations to what actions will produce, PAIN or PLEASURE.
PAIN – linked to a negative outcome, situation, fear, or negative loss.
PLEASURE – linked to a positive outcome, experience, or positive gain.
We link some ideas, images, sounds, and situations to ‘PAIN’ and some to ‘PLEASURE’.
People have differences and similiarities in their linkages to PAIN and PLEASURE.
The MAIN POINT here is this. The FEAR of PAIN and OUR BELIEFS that an action will LEAD TO PLEASURE are driven by our PERCEPTIONS OF REALITY, NOT REALITY!

These ‘Perceptions of Reality’ are created based on past experiences/life events. Over time you’ve developed associations and beliefs based on past experiences. The problem here?…some of these past experiences created ‘limiting beliefs’ within you that now affect your behavior to future situations you deem are similar to this past experience and in turn, this leads to limiting behaviors.

Limiting Behaviors
are those that are holding you back or are ‘disempowering’ you.
Example: An association to public speaking – ‘you will fail, people will laugh’ – leads to limiting behavior…you don’t share your opinion/voice, don’t excel at job or don’t get promoted as a result.
Example: An association to eating sweets – developed as a child, ‘you feel satisfied/happy when indulging in sweets’ – leads to limiting behavior…now when you’re unhappy/stressed, you eat sweets to feel happy, but it keeps you from losing weight and achieving your fitness goals!

So What Do I Do????
1. FACE YOUR FEARS AND QUESTION THEM! Write down a list of all of your fears, disempowering beliefs, and things you associate with pain. Questions their validity. How rediculous is this belief?
2. ASSOCIATE EACH DISEMPOWERING BELIEF TO PAIN. For each disempowering belief say, ‘If I allow this belief to negatively impact me it will cost me or keep me from __________.’
3. For each disempowering belief write down, ‘I want to _______, but I scare myself by imagining ______.’
4. REPLACE THIS ‘IMAGINATION’ or ‘FEARFUL FEELING’ with feelings you associate with positive outcomes.

Example: Indulging in sweets or Overeating – ‘Living to Eat instead of Eating to Live’
=> You Say: “If I don’t eat/snack on this donut, I’ll miss out on the feeling of satisfaction/fullness.'(False!)
=> Rather Realize: “If I keep believing this and eating sweets too much, eating when unnecessary, and ‘living to eat’; I will gain weight, suffer from health problems, and undo all my hard work at the gym!
=> State the Truth: “I want to eat healthy/avoid sweets, BUT I scare myself by imagining that I’ll be missing out on something good, the feeling of satisfaction, and filling of some void.”
=> The Reality & New Associations: “If I stick to a healthy diet, avoid unnecessary sweets and unhealthy foods, and learn to ONLY ‘Eat to Live’; I WILL lose weight, improve my health, feel proud and confident, and see the results materialize from my workouts.”

YOU CAN overcome the roadblocks, YOU CAN face your fears, it may be uncomfortable and challenging, you may experience setbacks, but be determined to achieve your goals and push through day-by-day! You can apply these methods in all aspects of your life. Get out there, achieve the unexpected, be strong, and FACE YOUR FEARS!!

Too Much Tuna – Avoid Mercury Poisoning and the Dangerous Side Effects!

This is so important, please read this and pass this on to ALL of your friends and family, co-workers, everyone you know! You may already know about the link between Tuna and Mercury and you may not, no matter what, it’s important you get your facts straight so that you and everyone you know can avoid the dangerous side effects of high levels of mercury in your body.

PLEASE read these links below.

You may be trying to eat as healthy as possible and say, “oh we can’t do everything right Natalie”….well, THIS IS THE ONE THING YOU SHOULD BE DOING RIGHT! Get canned chicken instead of tuna! Eating tuna more than once every 7-10 days can lead to high levels of mercury in your body, No if’s and’s or but’s. It’s a fact. So….why should you care if you have high levels of mercury???

Well, it can affect fertility, blood pressure regulation, causes memory loss, skin rashes, mood swings, tremors, vision loss and numbness of the fingers and toes, and can lead to heart disease. Once mercury is in the human body, it acts as a neurotoxin, interfering with the brain and nervous system. This link is an article about effects – http://www.nrdc.org/health/effects/mercury/effects.asp.

Also, high levels of mercury can cause our bodies to become ‘toxic’. When you are in a ‘toxic state’ you are prone to infection, immunity is lowered, prone to cancers, etc. People with immune disorders should especially be aware and avoid eating too much tuna. Also, women who are pregnant or expecting to get pregnant should avoid tuna because mercury greatly and negatively affects the development of fetus, also children should avoid tuna as well because their brains are still developing and mercury can cause serious problems.

According to EPA and FDA, fish that are high in mercury are tuna, shark, swordfish, mackerel, tilefish. Shrimp, salmon, catfish and Pollock are low in mercury. Canned ‘light’ tuna is lower in mercury than albacore ‘white’ tuna, so opt for canned ‘light’ tuna no more than once every 7-10 days. Ahi Tuna or Tuna Steaks are high in mercury as well and should not be eaten more than once every 7-10 days.

Another article – http://www.peta.org/living/vegetarian-living/Top-10-Reasons-Not-to-Eat-Tuna.aspx

*THIS LINK IS A MUST READ FROM LIVESTRONG.COM, CALLED ‘NEUROLOGICAL ILLNESSES’: http://www.livestrong.com/article/156914-mercury-in-tuna-side-effects/

One more link – http://heartspring.net/mercury_poison_symptoms.html

So please stop eating so much tuna! There is no reason when you have other options! I’d literally recommend eating fast food over tuna because of the horrible side effects of tuna, but I KNOW you can find better options than fast food or tuna. I mean, who in the world would continue to eat something that causes memory loss which could lead to dementia/alz heimers, cancers, tremors, vision loss, heart disease, neurological illnesses, mood swings, skin rashes and makes your body ‘toxic’? Not me, that’s for sure! And I hope you now have the information to make a better choice next time you reach for that canned tuna, get canned chicken or there is even a vegetarian ‘tuna’ option out there that tastes like tuna and has lots of protein and no mercury.

PLEASE pass this on, it’s so important that everyone is aware of this topic!

5 Steps to Shed Those Extra Pounds Fast! Oh, and Facebook….

TWO TOPICS TO HELP YOU ACHIEVE PERMANENT WEIGHT LOSS!
Topic#1: 5 Steps to Shed Those Extra Pounds
Make ALL of these changes to your daily lifestyle and habits and drop dress sizes fast!

1. 98% of diet is whole-foods, avoid processed foods at all costs. This means bread, pastries, energy bars, soda, pasta, food with artificial sweeteners/coloring/preservatives. Eat only food as it comes from nature.
2. Consume the correct amount of calories/day for weight loss. Take your goal weight and multiply it by 10. This is your goal for daily caloric intake. Should never be any less than 1100-1200/day though!!! Remember, if you put your body into starvation mode it will hold onto the fat, so make sure you aren’t starving yourself! Also, on workout days make sure to eat a little bit more in the form of proteins and vegetable sources to make sure you have enough energy to push hard during your workouts!
3. Drink at the least (10) 8-12 ounce glasses/bottles water/day. Carry around a huge water bottle or jug so you can measure how much water you’ve had. Put 10 rubber bands on your wrist and everytime you drink 1 8-12 ounce glass of water, remove a rubberband.
4. Eat for what you’re about to do. Eat according to your expected activity level for the following 3 hours. If you will be sitting at a desk for the next 3 hours, then you won’t need much energy, so have a light meal. If you’ll be working out in 2 hours, eat the most nutritious filled meal of the day. Also, using a meal replacement drink can work wonders, especially for those times when you’re on the go or will be sedentary for the next few hours, but it must NOT be ‘Slim Fast’ or something ‘unnatural’ like GNC brands that have all that horrible crap in them that actually hurt not help you. I recommend Shakeology(R), if you have questions about it let me know!
5. Exercise for 30 – 60 minutes, 5 times per week. If you’re just starting out and haven’t been working out, then ease your way up to 5 workouts/wk by starting with 3x/wk, then 4x/wk the 2nd week, then 5x/wk by the 3rd or 4th week. 2-3 of the workouts/wk should be strength training of large muscle groups. And, at least 2 of your workouts/wk should be interval training ‘cardio’ style; meaning running, fast-paced walking, incline treadmill walk/run, elliptical, swimming, spinning/biking, plyometrics. To find some good programs/videos for your exercise needs go to Beachbody and click ‘Shop’ to view the fitness programs, they’re the only videos that I give my approval of as a personal trainer because they are designed and proven to get you the results you want and they come with complete nutritional plans! I do them everyday!

Topic #2: Nat’s Facebook 90 Day Beachbody Challenge
Need support and motivation from me, your friends, and others doing this awesome 90 Day Challenge? Well, guess what? This Challenge is FREE!! So to keep you on track with the above 5 Keys to Shed Those Extra Pounds and keep you motivated and supply you with the tools you need for success with your fitness goals, sign up for this 90 Day Challenge on Facebook and check out the details NOW!

Any and all questions, send ’em my way by commenting on this post or emailing me at nmeconi@customizedpt.com
XO, Nat

Get Better Results, UP your Training Intensity!

Hi Everyone!
Today I want to talk about ‘Intensity’.Intensity is a very important key in your exercise routine, and it will help you get the results you want. It is not the ‘Percieved Exertion’, rather it is the ‘load’ or weight lifted that we are talking about here. So what do you need to do then? You need to increase the weight you lift for every exercise you do in your workouts! The heavier you lift, the more ‘intense’ your workouts will be. The more ‘intense’ your workouts, the better results you will see.

Before and during your workout, commit to giving every rep, set and exercise 100%. Fully challenge yourself with each rep, set and exercise. You should be giving it your all so at the end of each set you have hit the point of absolute failure! Increase the weight your are lifting, and when you can’t increase the weight any higher than do one more rep, one more set, etc. Just remember, each time you come back and do a workout/exercise over again, try and increase the weight lifted.

Just because you are working out, does NOT mean that you are giving it your all! You may be lifting some dumbbells or swinging that kettlebell, but are you pushing yourself to the max with each rep, set and exercise? Is that weight heavy enough to challenge you during each rep and set? It better be! Remember, you have taken the time to workout, now give it your all and make it worth your while so you can see the results!

Increase the weight lifted instead of the # of reps/sets you do. In order to lift heavier for a specific exercise, you will have to decrease the # of reps/sets you do for that exercise. Lifting heavier is good for you! Don’t be afraid of getting bulky ladies! We do not have the hormones men do that make them bulky. Lifting heavier means you are increasing that intensity and will get you the results you want! The best part about lifting heavier, your weight training sessions won’t take as long! You shouldn’t be weight training for more than 40 min – 1 hour max.

Always jot down your performance. Record the weight/reps/sets you did for each exercise so that next time you know what you should aim to beat!

“In life, we acquire what we desire, we don’t receive what we ignore.”

Figure out your 1 Rep Max for large muscle group exercises. Bench press, squat, deadlift, rows are all large, multi-joint/muscle group exercises. To find your 1 Rep Max, find the weight for bench press that you will max out at about 10 reps. Multiply that weight X 100, than divide that # by 75 and this is the estimate of your 1 Rep Max. For example if I maxed out at 10 reps on bench press at 80 LBS, I would–> 80LBS X 100 = 8000, 8000/75= 106.6LBS is my 1 Rep Max.

For Intensity, I would focus on doing 80%-85% of your 1 Rep Max. And every week or so doing 90% of your 1 Rep Max. Remember as you get stronger you will need to recalculate your 1 Rep Max!

Best of luck in your Intesity Training!! Keep up the awesome work
Health & Happiness,

Nat

Need Motivation to Stay Consistent with Exercise & Diet?

Hi RawFitnesser’s!
So as some of you may have already experienced, when you start up an exercise plan and new healthy diet, you may be totally on-point and motivated for the first few weeks to maybe even a month or so…but eventually a lot of people lose that drive and motivation they first had when starting out. Today I want to talk about how staying consistent is key to achieving the weight loss and wellness goals you want so bad. Without consistency, you will not achieve those goals, and without motivation and drive it will be impossible to stay on track with your fitness program and remain consistent.

So how do I get the motivation and drive I need to stick to my plan?

Follow these tips below, take into consideration that everyone is influenced differently in what may motivate them

Visualize:
What works for me best is if I have a ‘role model’. Choose your favorite celebrity, athlete, or whomever you think has a healthy physique and aim to sculpt your body to have similar characteristics. Again, I want to reiterate the phrase ‘healthy physique’! By healthy, I mean toned, strong, attractive, positive. My three ‘role models’ are Felicia Romero/Linz Kaye/Kathleen Tesori. Print out photos of your ‘role models’ and post their pictures on your refrigerator, when temptation knocks at your door, look at those photos and remember your goals, and avoid going into the fridge for any unhealthy or unnecessary eats!
Also, visualize yourself leaner, stronger and more toned. Visualize yourself feeling healthy and more energetic!
Music:
Find the right beats to beat procrastination and pump up your motivation! Get a good playlist, and not just one playlist, make several different playlists so that you have variety for each workout to avoid boredom! Music should be upbeat, inspirational, positive, hardcore, whatever type of music that puts a little pep in your step. Studies have proven that music helps people get motivated to exercise and helps them push harder during their workouts, as well as make the exercise more enjoyable!
Competition:
Compete against yourself if you aren’t into participating in competition or sports. Try to beat your previous week’s records, whether it be in reps, sets, or time, set a goal for each workout you do so that you have something to work toward during each daily workout.
Fitness Buddy or Group:
Having another person to keep you accountable and help you stay motivated is an awesome way to keep on track and stay consistent with your exercise and diet plan. Whether it be a personal trainer, a friend, or a group of people; I suggest having someone there who will take no excuses, be strong for you, push you, and make you check in each week with them with your prior week’s achievements and performance.

My “Role Models” Below: Felicia Romero, Linz Kaye, & Kathleen Tesori

To Your Health & Happiness!