1. Goal- Vision
2. Plan
3. Tools and Support
4. Progression
5. Joint Integrity

Plan.   Yes, you need a PLAN.  If I decided to drive from LA to Lake Tahoe (a place I have never been before), I would need a map to show me where it was in relationship to where I am now.  Then, I would plan out a route to drive, considering that there may be multiple choices with factors that would influence me to choose the route I do.  Let’s now translate this to your body.

You have a goal.  Let’s assume it’s weight loss right now.  You want to lose 35 pounds and get to a weight you have not been at or seen in 25+ years.  Technically for you, this is new territory.  How will you get there? What is the plan? What happens at each stage? Do you know the stages?

On a road trip, you stop for gas.  On a weight loss plan, you stop for “progression” (we will cover this more in part 4).  On a road trip, you may run into a closed road or dangerous conditions that force you to choose another road that you didn’t plan on. (thank God you have a map!)

How many times have you tried to lose weight before and hit a road block and stopped?  Do you know what to do when you hit a road block?  Most people don’t (that is why they hire a trainer or coach) so they get frustrated, give up and decide they have failed.  This doesn’t have to be the case.  There is hope.

What elements do you need in your fitness/health map?  I teach a formula called the FITT principle (Frequency, Intensity, Time and Type).  It’s outline in the 90 Day Health and Body Makeover Program, the 6 Week Beach Body in a Box and I believe in the 30 Day Jump Start (which you can get for free at http://www.invisiblefitness.com/” so I won’t go into all the details here.

Besides using the FITT principle properly, elements for your map are:

1. Resistance Training- we all need it.  Why?  It’s the basis of your metabolism.  The more active tissue you have (muscle) the more calories you burn (and can eat!) This is also your  “long term investment plan” for keeping weight off.
2. Cardiovascular- we all need this as well for keeping blood pressure low, improving cholesterol and all heart related functions and it’s the best way to burn calories in a short amount of time.
3. Food Log- Daily Diet Plan-  And I don’t mean “diet” as in “ give stuff up” , I refer to diet as in “what do you eat?”
4. Rest and Relaxation- we all need this to keep our adrenal hormones in balance (having adrenal fatigue causes weight loss resistance) as well as allow our muscles and body to “repair and rebuild” from our exercise.  The body changes in REST, not in work.  If you are working too much or too long, you never allow the adaptation to occur.

This would be what you need to address to START the map.  The next 3 weeks will give you a chance to see what other factors can help you make stages and “alternative routes” to your map so you get where you want to go this time!

Other questions to ask yourself about your plan:

1. How long/ how much time do I have to do each one of these steps a week- what is realistic for me?
2. Where will I do my workouts?  Will I have more than one choice?
3. Do I know which exercises are best for me for cardio?  Can I do more than one?  Do I have to do more than one?
4. Do I know if I am efficiently building muscle?  What exercises do I do now that build muscle?
5. Have I tested my bodyfat?  How would I?  How often should /will I retest it to see if what I am doing is working?
6. If I am super busy, what is the more important thing for me to focus on right now?  What will get me the most results?

If you have been struggling for a long time, as many people do, I hope you realize by now that I have options of how to help you!!  The first, a “do it yourself” program, is now available for less in download form!!  http://www.6weekbeachbodyinabox.com can be purchased so you can start TODAY with the download only choice.  This gives you step by step instructions and includes the breakdown to a fitness program you can do anywhere and includes the 90 Day DVD with 25 exercises on it.

I offer coaching over the phone and even personal training on Skype!  Check out one of my star clients:  

Click here to view the embedded video.

And of course, if you are local in CA, I can offer you a 5 package of sessions  to build a program for you to do on your own.  Call for details and to see if there is room in the schedule.  800 571 5722

“JJ helped me to understand that adding extra cardio workout is not what my body needs. 4 sessions with JJ has helped me more to shape my body and  to drop 5 pounds. Can only imagine how much more I can lose if I incorporate better eating habits. Thanks JJ “ Anita Trujillo

Click here to view the embedded video.

1. Family time does not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down to take away temptations of over eating.
2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!
3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “empty calorie” stuff.
4. Schedule in your exercise in the mornings.  Ask a friend or family member to join, it will help with accountability/
5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take.
6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Save yourself for the meal only to save some unwanted calories that may sneak in!
7. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.
8. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2300 (men).  The average holiday meal including drinks can average around 2800-3200.  Logging keeps you aware of why the scale goes up and down during this time of year.
9. Create a 15 min exercise routine that you can do every during the busy times. Add things like jumping jacks, jump rope, bridge, push ups, etc.  You want to have tools outside of the gym!
10. Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support hire a trainer or a coach.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Get your FREE copy of the 30 Day JUMP Start program workbook and audio on my site!  http://www.invisiblefitness.com

This is the perfect time to print it and use it as a daily log til the end of the year.  It can motivate you as well as be a gentle reminder that the holiday is just a DAY, not a season.

Please take a minute to read one of my favorite speeches given by Marianne Williamson. I think the title of this is ” Don’t Shrink”.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves,“Who am I to be brilliant, gorgeous, talented, fabulous?” Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Every time I read that I feel like there is nothing else I could say to make this point any clearer. You always have at least 2 options.  You could go left or right, think of something as right or wrong, go forward or backward as well as many other choices, I am sure you get the picture.  And in life, I believe you have the choice to believe that you are here to serve the world or you are here to get from the world.

Can you have both of those beliefs at the same time?  Of course, but on a day to day basis how do you look at the world and what do you expect?  From way back in my childhood, I can remember KNOWING that I had to give back, serve the world and help people.   And through my journey, it has been revealed to me the most effective and joyous ways I can do that.  Just be me.

Live my life to the best of my ability and be an example of what it is I stand for.  Walk my walk and talk my talk. As I learn and grow, I share that with people around me.  I use my life as an example for others to learn from.  I put it ALL out there because I feel that is how I connect with the teachers I have as well.

It’s inspiring to me to watch other women grow, change, become wildly successful, find their perfect mate, be insanely happy and that inspires me to do the same.  If I looked around, read the paper, watched the news every day, I would probably believe that life is hopeless, hard, unhappy and negative.  But I don’t.

I CHOOSE my thoughts.  I search for inspiration. I choose to live my life as an example of inspiration to others who might not otherwise believe in themselves.  I create products and programs that serve as a way for me to reach out and help others overcome the obstacles in their way.  I love what I do and I love who I am.  And everything I stand for is also about helping you to love who you are too.

“Hi JJ, I had to write to tell you I think you are really gifted at what you do and are passionate about. I can’t tell you how much your own openness and naked honesty about yourself helps me and encourages me in my journey to health, wealth and overall life satisfaction!

I am feeling very encouraged today and feel this sense of encouragement and empowerment that came from our session today will carry me over to the next week, and so on. Thank You again for being true and authentic!” Brenda R, CA

How 60 seconds a day can change your life

I had a question last night from a participant on the 6 Week Beach Body Program and she started out by saying, “can I ask a stupid question?”

I replied of course with “there are no stupid questions”

She asked “it’s been very hot here so when do I exercise and what do I do?”

She must have been reading my mind!  I was just about the finish this article and considered this exact topic!  I decided to combine it with my original idea for the focus of this quick tip guide because the answers for both questions go hand in hand with each other.

Last week I told you about a book called The Kaizen Way. As I am finishing the book this week, I keep making parallels to how I use this everyday with clients and how the book has given me some new questions to ask and things to suggest- I love it!  I love learning and sharing.  The best teachers are the best students first- in my opinion.

When you want to change a habit or add a new habit, we first have to deal with the resistance to change. Some of us actually love change but we are not the masses.  If you find yourself always putting off trying something new or wanting more out of your life than you currently have, I ask you to consider one of the actions I will describe below for only 60 seconds a day.

60 seconds a day?  Yes.

Psychology research suggests that people who use a journal to chart their emotions receive the same kind of psychological benefit as those who talk to a doctor.  The reason?  Writing in a journal is effective because it is a pretty big deal for most to decide that your emotional life is valuable enough to commit to a book that no one will ever see. Research suggests that clients are supposed to write in the journal for at least 15 minutes a day to receive it’s benefits but the Kaizen Way tested out 60 seconds a day for a month.   One minute after a few weeks became 2 and then 5. At the end of 2 months, the patients had cut down 30-50% of their sabotaging behaviors suggesting that 60 seconds a day was an effective way to start.

So what does this have to do with working out when it’s hot?

When heat, or any weather condition, is a viable excuse to do nothing, start with the 60 second Kaizen method.  This is what I suggested on the call last night. Here is what I said.

1. Workout in the morning before it gets too hot.  If you are already in a routine, do it then or create a 1- 15 minute workout you can do.  I gave the option of an exercise called the Tap Back that I have posted on my You Tube Channel (http://www.youtube.com/jjflizanes)
2. Workout in the evening when it cools off- you don’t have to do a very intense workout- just spend 10-15 minutes with some floor resistance exercises or a brisk walk or stair climbing.
3. Lunch break- find an air conditioned room and do some of the same I have mentioned above. There are many 10-15 minute routines you can make up to target core, legs, upper body or to get your heart rate up.
4. Swimming
5. Ice Skating

Keeping SOMETHING going instead of giving up and getting off track will help you stay consistent, feeling great about the results you will be getting from these activities and eager to do more when the weather cools off and you are able to schedule in a longer or more intense workout.

But also allow yourself time to rest and relax too! The summer is about playing and vacation so do not forget to feed your body and soul some vacation time. There are plenty of water/ ocean activities that are good for your body and will be a lot of fun too!

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A new study that was published recently by the American Journal of Epidemiology compares the density of fast food restaurants to a high walking traffic city. Click here to read the original article Link to original article.

The bottom line was not shocking- if you live where there are a high density of fast food restaurants, you are more likely to gain more weight and be “fatter” than the people who live in high walking traffic areas.

I was interviewed for Demo Dirt Gold about this article and I thought I would share some of the tips I gave to her.

“Personal fitness trainer J.J. Flizanes (www.invisiblefitness.com) advises people who live in high-density fast food areas to keep healthy, non-perishable snacks in the car. “Often if people are very hungry, they will say they are starving, and can’t think straight, and they will fall into the habit of not caring what they eat,” she explains. “They will get headaches, mood swings, and a desire for fat and sugar.”

“Get a shoebox, a plastic shoebox, that you can buy for a dollar, and fill it with nuts, dried fruit, and protein bars. If you’re feeling really hungry, you can maintain your blood sugar to get yourself by between meals,” Flizanes advises.

Whatever you do, she warns, “Avoid fast food. Fast food means fat people.”
The other key? Flizanes says that who, not just what, you are surrounded by will affect you. “Surround yourself with positive people who have the same goal,” she says.”

What I said was “Friends don’t let friends drive through”

If you live in a city where there is an overwhelming amount of fast food, you need to prepare yourself.

1.   Stick that plastic shoe box in your car filled with good, healthy, non perishable snacks.  This can  help curb your hunger in between meals so you don’t head to the drive through.  You should be eating something every 4-5 hours to maintain blood sugar so you do not crash.

2.   You are what you eat and what you are surrounded by. You are the sum of the 5 people you hang around most and you are the sum of the 5 habits you keep.  Iron sharpens iron.  If you want to change your habits, find people and places that support you in doing that because they want the same thing.  If your spouse or house-mate have opposite habits, it may be more challenging for you to stay disciplined. Find ways to have support , get new friends or move! J

3.   Vision Board: This is a place where you can paint the life you want and use visual reminders of it every day.  I have food on my vision board- Organic Produce Delivery!  I want to be delivered fresh, organic produce weekly to support my healthy lifestyle!

4.   Make a date to walk.  Find a place near home or work that you can walk to 2-3 times a week. It doesn’t have to be that far, just practice saving money on gas for an errand or two and walk.  You will save money on gas, help the environment, burn some calories and inspire others to do the same.

5.   Change the way to relate to junk food and fast food.  I was once in line for Del Taco late at night after dancing.  I had an apple next to me but I was in the mood for cheese.  I battled driving through but I had such a craving that it took over.  As I was in line, I saw a very large women walk out of the restaurant and THAT was all I needed to see to turn around and leave.  I had cheese at home.  Change the way you look at things and the things you look at change.

Try our 30 Day JUMP Start Program FREE  – Workbook and Audio valued at $197

Sign in and get your copy!  http://www.invisiblefitness.com

For more info on programs and products that can help support you in changing your habits, please contact  info@invisiblefitness.com

by J.J. Flizanes, Director of Invisible Fitness

Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles , JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.

http://www.invisiblefitness.com

800 571 5722

1. Adrenal Fatigue and Hormones
2. Realistic expectations of the exercises you choose
3. Progression and Adaptation
4. Tools- HR Monitor
5. Physiology of resistance training

Now let me explain what this all means.

1.      Adrenal Fatigue: common symptom is severe fatigue.  Factors include high stress, aging, decline of hormones, lack of rest and balance. This is the #1 mistake people make in creating their programs because they do not know or take into account how the hormones and adrenals affect your results. Cortisol, your flight or fight hormone, will keep your body in a holding pattern and not release fat, water or weight if it’s elevated.  Simultaneously, if coritsol is high, your DHEA is low.  DHEA is the hormone needed to be the building block for your sex and thyroid hormones.  If your DHEA is low, that may throw off the production of all your other hormones.  If you have adrenal fatigue,  you should build you program around correcting that and supporting the changes that need to occur so your body can rebalance, replenish and release.

2.      Realistic Expectations of the exercises you choose: If you want weight loss, doing pilates or Hatha yoga for hours a week can leave you very frustrated that you are not seeing the results you expected.  These exercises are not the most efficient choice for weight loss for several reasons.  This does not mean you could not experience weight loss if you are adding other things and attending  to your diet, but generally speaking these are not “efficient” choices for a weight loss goal. Another example is when I ask clients if they do legs, they say ” I run”.  Cardio work is not resistance training.  Most cardio programs will not build muscle in your legs.

3.      Progression and Adaptation: Once you start a program, your body will change to adapt to the new circumstances ( the exercises). Depending on the degree of the intensity of the new environment will determine how much and how fast the body changes.  But regardless if you are adding a little or a lot, once you adapt, you slow down or stop seeing results.  In order to keep getting results, you have to keep progressing in your program.  There are several factors, including the FITT principle (Frequency, Intensity, Time and Type), that can be altered and adjusted to keep getting results.  Too often, I have clients who tell me they have been doing the SAME exercise routine for 3-5 years or more.  You can’t expect your body to change when it’s obviously good at what you do!  If you want change, you have to progress.

4.      Tools- HR Monitor: I can’t stress this one enough.  How do you know how hard something is for your body?  We often use RPE, Rate of Perceived Exertion, to determine how hard we think we work.  But this is a very flawed method because it will differ greatly from person to person. Ex athletes will have a higher threshold and maybe over train.  Non athletic people may have a low threshold and under train. The consistent gauge is a heart rate monitor that can tell you exactly what is going on inside of you minute by minute.  How do you know when it’s time to increase the intensity? Cardio training prescriptions are based on some of the prior points made here so one size does not fit all.

5.      Physiology of Resistance Training: I have been meeting with people who have no idea how to build muscle- unless you studied it, most people do not know. One person thinks that using light weights while doing aerobics will do it- nope.  Another thinks that lifting heavy and fast for 20 seconds will do it- nope.  There is a very specific science called physiology that explains the amount of intensity and time needed to change the muscle cells. Just like in point #3, as the body adapts, we need to progress.  Progression in resistance training to keep stimulating muscle growth is determined by a few things.  Again , using the FITT principle, applying #1 from this list and of course lifestyle are 3 main factors in designing an appropriate  and effective resistance training program.  How you know if it’s working?  You are losing body fat and increasing lean mass- this could still look like weight loss only.  You would need a before and after for body fat tests to compare.

Believe it or not, I have just scratched the surface of this topic.  Stay tuned for part #2 which is focused more for the population that is not consistent with exercise, lacks motivation and discipline and is unsure where to start.

Here is the 45 minute audio recording we did to cover this topic more in depth:

5 Biggest Mistake- Part 1 call replay

For an individual consultation on what you should do to get started or to uncover what factor is getting in your way and what to do about it, please call J.J. Flizanes at 800 571 5722 or check out http://www.invisiblefitness.com

Credentials and accolades follow the name of JJ Flizanes wherever it appears and for good reason. JJ is the creator of world-class fitness programs and routines, such as the Foundations Program for the New York Sports Club and Invisible Fitness^TM. What sets JJ apart from her Celebrity Fitness counterparts lies in her anatomically centered routines, which protect overworked and aging joints from catastrophic failure. Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles , JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.   JJ has been featured in many magazines including Muscle and Fitness HERS, Elegant Bride, Fitness Magazine, E Pregnancy Magazine to name a few. Her television appearances include LA’s KTLA, CBS and NBC. She appeared every week last summer on YOURLA on NBC in Los Angeles and has been heard on The Aware Show with Lisa Garr in local radio. She is the Fitness Expert for the Nourishing Wellness Medical Centre and an in house expert for FKC International.   In January of 2007, JJ launches her most challenging and exciting program to date: The 90 day Health and Body Makeover, in which candidates take on creating a new body and lifestyle for life. Invisible Fitness offer fitness training, fitness coaching, workshops & seminars, and corporate programs. www.invisiblefitness.com

Click here to view the embedded video.

1.       the people who think or are diagnosed as depressed

2.       everyone else who experiences ups and downs

I have talked about this before for those of you who have been with me for awhile.  I wanted to bring it back into focus during this time of our experience because of all the “bad” news that is out there. I first must tell you that I choose not to give it energy- so I feel as happy and as hopeful as ever!   But if you have been subjected to a job loss, stock loss or other circumstances where the energy surrounding you  is sad, fearful and depressed- please read on.

You know that exercise is good for your body, but did you know that exercise is also good for your head? How does exercise compare with medication for the treatment of depression? A recent placebo-controlled study conducted by James Blumenthal, professor of psychology at Duke University and published in the September issue of the journal Psychosomatic Medicine compared exercise to a common antidepressant medication in a group of individuals diagnosed with major depressive disorder, and found that exercise was as effective as the drug at alleviating symptoms of the disorder. In fact, a research team that included psychologist Penny McCullagh, PhD, reached the following conclusions:

1.       Exercise was a beneficial antidepressant both immediately and over the long term.

2.    Exercise was an equally effective antidepressant  for both genders.

3.  The greater the length of the exercise program and the larger the total number of exercise sessions, the greater the decrease in depression with exercise.

There are more but I chose to list the top 3 in my opinion.  Why not lose weight, increase your stamina, AND heal depression at the same time?  And the best part- it’s FREE!

I know it’s considered easy in our society to take a pill. Everyone wants the magic pill for everything.  But pause for a minute and think about where this mentality has gotten us?  What has this type of mentality COST us? I think we can see evidence of it in our health, wealth and happiness.  Here are some shocking facts for our current health status:

• The world now has more people who are overweight than people who are hungry (PricewaterhouseCoopers 2007)
• It is projected that by 2023 there will be a 42% increase in cases of the seven chronic diseases, which will cost $4.2 trillion in treatment and lost economic output (DeVol et. Al. 2007)
• According to the World Health Organization, The US is the world’s fattest nation, with over half of adults overweight or obese. But China and India are growing fatter at a faster pace. By 2015, the number of overweight and obese adults in China and India will grow by 66% and 44% respectively (PricewaterhouseCoopers 2007)

Then there’s our economic status- which I do not need to tell you about.  The point I am making here though is that the way in which we have done things before are proving to us to be ineffective, costly and even deadly.  It’s time for CHANGE.  We voted on it so let’s DO it!

For those of you who are not “clinically depressed” but definitely get into a “funk”, all the same info applies.  Chemically, we stimulate our brains and our bodies to produce our own natural “happy drug” when we exercise- so if you are feeling low… spend at least 10 min doing something to elevate your heart rate and circulate some happiness!

J.J. Flizanes is the Director of Invisible Fitness and was named the best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine. Invisible Fitness offers fitness coaching, workshops & seminars and corporate programs. 800 571 5722  http://www.invisiblefitness.com

Sources

Psychosomatic Medicine, September 2007;
Babyak, M. A., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, P. M., Moore, K. A., Craighead, W. E., Baldewicz, T. T., & Krishnan, K. R. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, Vol. 62. pp. 633-638.

North, T. C., P. McCullagh, and Z. V. Tran. (1990). Effect of exercise on depression. Exercise and Sport Sciences Reviews Vol. 18 pp. 379-415.

What if I am just NOT motivated?

I have gone through some major life changes in the last few months and I myself have been extremely exhausted–sleeping 10-11 hours every night and still having no energy!  I was so UN motivated and tired to the point of wondering if it was mild depression!  I want to share my story with you for two reasons.

First, I am human too and feel ALL the same things you go through to the extent of my experience.  It’s always amazing to me to hear what clients think I am “like”. I am not super human. Secondly, through my pain and suffering, I hope to provide some hope, insight and maybe a new perspective on your own journey. I also want you to know that I truly understand.

As some if not most of you know, I got married in early August.  In the few months prior to the wedding, I was on “super overdrive” trying to get all details taken care of and successfully fund our event. I had a wedding planner (who was great) and that did help but the stress of this undertaking especially when we did it as a destination wedding was HUGE- more than I thought.  Well, more than I was aware at the time.

The wedding was fabulous and the wedding day was stress free thanks to all this planning! On our honeymoon, we got a call from Jeanne Peters who shared with us a “healer” named Ken that creates and works with flower essences.  Jeanne had encouraged us to have a session with him if we could before we left the island.  And we did.

To keep it short and simple, my reading was one of the deepest and intense readings he had ever done.  He said it 4 times in the 45 minutes we spent focused on me. I think he was relieved when my reading was over because he wasn’t used to delivering such powerful news.  Most flower essence readings are “kinda nice” as he described it.

The gist of my reading had to do with very early patterns growing up that I developed to compensate for something I didn’t want to feel.  There has been a feeling for 30+ years that I have NOT allowed myself to feel!  The flower essences were suppose to bring those up in order to balance them and dissolve them.

Let’s just say that for the past few weeks, since returning from the wedding, I have been not motivated, exhausted, depressed, and physically weak.   This phase went on for 3-4 weeks!!  ( I feel better now)  If I didn’t have to leave the house, I wouldn’t.  I even cancelled all my appointment one day because I was immobile and my body felt heavy and weak.  Even going for a walk would get me in my target heart rate zone!  Just WALKING!  I saw physical effects of my emotions.  I had plenty of rest, I ate fairly well (I am still gluten free) so the only thing it could be was emotional.

Wow.  What do you do when you feel this way?  I had no idea.  Normally, I just talk myself out of it! And choosing your thoughts is how to gain control of your life but I was doing it to AVOID feeling what I felt.  And so the feelings would get “Swept under the rug” so to speak and have built up over my life time.

So what if you are not motivated?  I wasn’t.  But what I was- was curious as to WHY.  Of course I have the desire to be as healthy and as fit as I can.  I didn’t like that I wasn’t working out.  I didn’t like feeling exhausted.  But just like a detox, I came to understand what was going on with me to except this “phase”.

Had Ken NOT explained that the emotions would be triggered, I may have not taken the whole prescribed bottle.  But I knew to expect a detox of sorts.  I also while really IN this, made peace with myself, forgave myself and tried to be as loving as I could.  And then it passed.  I didn’t fight it.

For some people, feeling unmotivated is the excuse to stay in that stage longer than you need to.  It could be fear.  Fear of failure.  Fear of success. Fear of lack of support or fear of the unknown.

What is the underlying reason of your lack of motivation?  I believe, once you can pinpoint that, it dissolves.

For all the ladies who have made it to the end of this story, Jeanne Peters Rd and I are hosting a women’s only workshop called LOVE YOUR BODY.  If you would like to get to the bottom of your lack of motivation or any other feeling that is stopping you from attaining the health and body YOU deserve, call or email to sign up.  We’d love to help you transform your relationship with YOUR body.

Written by JJ Flizanes, Director of Invisible Fitness

800 571 5722

http://www.invisiblefitness.com

Watch this first: http://twitpwr.com/Oprah/

1. Oprah’s exercise form is AWFUL.  She is probably doing a few different exercises for the camera but she has not control, she is swinging her arms and she isn’t doing enough weight or reps to get real benefit.  Whether this was staged for camera or not, it’s bad.

2. She isn’t wearing a Heart Rate Monitor.  HOW CAN SHE NOT KNOW about a HR Monitor?  Bob isn’t that good…. This is inefficient use of her time.  The talk test is not very accurate in telling you when it’s time to change your cardio to get the most bang for your buck in time.

3. She is working out 6 days a week?  No wonder she can’t stick to a program…..it’s all or nothing.  There is a happy medium….

4. I am sure she knows nothing about Gluten.  And I would bet money she (since we all are) is gluten sensitive.  The only thing I could see in her diet that’s gluten is probably the salad dressing…

5. Mental/ emotional- she didn’t touch on that one… but it’s the foundation.

6. Hormones- Oprah DID NOT test the right things- very incomplete.  She only did TSH. There are 3 Thyroid hormones: TSH, T3 and T4.  Dr Oz is BEHIND the times…..

7. I heard nothing of Cortisol.  That’s an adrenal hormone that I am SURE was elevated because of her imbalance of stress and schedule.  She probably had adrenal fatigue but would need to test DHEA to know for sure.  DHEA helps to make your Thyroid hormones so this would be WHY her medication didn’t work.

What IS good about this video

1.      She is scheduling herself in it for balance- good!

2.      Her food is charted out ( seems a bit boring of a menu to me hence why someone would fall off b/c it’s not very fun and it’s too repetitive)

3.      She gets her exercise in

When wanting to follow or create a program – please get some personal help with it!!!  That way you don’t waste time, deal with your real issues and have success from the start!  No one likes to waste time..

We offer a free program to help you get started!  Our 30 Day JUMP Start at http://www.invisiblefitness.com 800 571 5722

Lasting change comes from 5 things:

1.    Beliefs

2.    Plan of action

3.    Tools

4.    Support

5.    Accountability

Most of us get gung-ho about New Years and say things like “I am going to lose 25 pounds in January” or something crazy like that.  Is that possible?  It might be but not for most people. But the bigger question is why do you keep making the same resolution every year?

Are you ready to find a permanent solution?

5 Steps to Making, Getting and Keeping your Weight Loss Resolution

1.    Set 1 goal in January- not 3.  Be realistic and be honest.  If you haven’t been working out at all, don’t commit yourself to 5 days at the gym.  You set yourself up to fail when you commit to something drastically different than your current habits. Don’t try to tackle it all at one time (there is a reason you aren’t doing it now), just choose ONE!  Let’s use taking your vitamins regularly as an example for this.

2.    Plan of action- what would make it easier for you to take your supplements every day?  Create a strategy that makes sense for you and your schedule.  Take them to work?  Take them with breakfast?  Take them at night before bed?  Whatever the plan is write it down.  Also, make sure to position this goal (the vitamins) in the place where you know you will remember.  If you want to take them at work, take them to work and stick them on your desk.  If you want to take them at night, stick them in the place you are right before bed.  For me, that would be my night stand OR my computer.

3.    Tools- With our example goals of taking vitamins every day, I would classify tools for this as a pill box, baggies, chart or daily log to write down every day what I am taking, etc. I am doing a Mercury detox right now and needed to take supplements to prepare my tissues for 5-7 days before the cleanse.  I made separate baggies for each day with the vitamins I needed to take.  There are tools available to help you with any goal.  Figure out what yours are and use them.

4.    Support- If you want to commit to those vitamins but you have a hard time with discipline, ask a friend or partner to ask you every day. Find someone else who has the same goal and decide to email once a day to check in. I have been playing an “affirmation game” with a friend on the phone for over a month. This ensures that I will do it because we both want the benefits and it makes it more fun!

5.    Accountability- In the case of the vitamins, I would announce to someone that this is my goal and this is how I am going to commit to it. I would create a calendar and stick it on the frig or somewhere other people who live with you can see it. Being accountable to someone else is how we can see our habits and patterns if we are looking.  Our 90 Day Health and Body Makeover Program is centered around accountability. Every week you work with a coach who you have committed certain things to- it’s your decision what to commit of course.  But it’s always amazing how we either over commit or make excuses over and over for the same behaviors without examining them for change. The definition of insanity is doing the same thing over and over and expecting different results. Is this you?  We can help!

Bottom line- change one habit at a time- use the 5 steps to create a NEW habit and then move on to the next one.  And most importantly- ask for help if you are serious about change.

Happy New Year!

Written by JJ Flizanes, Director of Invisible Fitness.  800 571 5722

www.invisiblefitness.com