Free Webinar: Losing Weight and Learning to Believe in Yourself
Sign up today for our FREE webinar on Losing Weight and Believing in Yourself! This webinar will be held on Sunday, April 15 at 3:00 p.m. CST/4:00 p.m. EST. Spots are limited. So, register today by visiting our webinar center.
About the Webinar
So many people (roughly 60% of Americans alone) are interested in losing weight. Yet, very few actually believe they have what it takes to lose those extra pounds and keep them off.
The instructor for this class is a personal development and fitness coach who once struggled with her own weight. She had this to share:
“As someone who struggled with her own weight for a number of years, I can tell you that my inability to believe in myself was one my biggest obstacles. The start of every year would begin with the promise of losing weight. I would tell myself that this was the year I would lose all the weight I gained once and for all.
Usually, my heartfelt determination kept me motivated for about two months. During that time, I would shave off about 10-15 pounds. But then, somewhere around the second or third month, I would tell myself that I could never get back down to my goal weight. I believed that I was somehow unworthy or undeserving of achieving better health and physical wellbeing. Within 6-12 months, I usually regained whatever weight I lost. This vicious cycle only added to my feelings of inadequacy. I started to believe that I could never succeed at being thin again and that somehow this new, chubbier version of me was here to stay.
One day, I took a long, hard look in the mirror and asked myself what was important to me. Finally, after a lot of soul searching and a very big motivating incident that I’ll discuss in a later post, I decided to address my weight issues by first addressing my self-esteem.”
In this webinar, you will learn:
- How to uncover any negative thoughts/beliefs you may have regarding your ability to lose weight;
- How to utilize personal affirmations;
- How to eliminate limiting beliefs and create a new belief code for yourself;
- How to minimize your chances of self-sabotage, and
- How to use gratitude to attract more success in your weight loss journey.
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Improving Your Eating Habits !!
When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are not so good (“I always clean my plate“). Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short-term…
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First Figure Competition – 10 Weeks Out
It’s been a few months since I’ve last written on the blog and I’ve missed you guys! The first quarter of the year has been incredibly busy. But, great things are happening. Currently, I’m training for my first Figure Competition. It will be held on June 2. So, I’m a little less than 10 weeks away.
Over the last six months, I’ve done a ton of research on training and nutrition to prepare for this event. My personal training certifications are really being put to good use with the exercise program I’ve created. For the diet, I’m relying on research from a number of sources, including:
- Nutrition books
- Support from a nutritionist and seasoned figure competitor trainers
- Seasoned figure competitors
Right now, I’m engaging in 3-day carb cycles.
- Day 1: I consume no more than 50 g. of carbs
- Day 2: 88 g. of carbs
- Day 3: 150 g. of carbs
On each day, I still consume 150 g. of protein and 30-40 g. of fat.
Day 1’s are the hardest for me. What I try to do not to feel hungry is eat a really nice piece of salmon or tilapia for dinner and a tasty vegetable mix. It helps a ton that I cook all of my own meals. I LOVE cooking. So, finding tasty and filling options that fit my dietary restrictions has been fun. Today is a standard Day 1. I tend not to get too creative on Day 1s and leave more of that creativity for Day 3.
This is today’s meal plan:
Breakfast:
- Egg whites with green onions, chives, and baby spinach
- Whey protein blended with skim milk
Snack 1:
- Orange
- Whey protein blended with water
- 1 Cup of coffee with 2 teaspoons of non-dairy creamer
Lunch:
- 8 ounces skinless, boneless chicken breast
- Baby spinach
- ½ teaspoon of extra virgin olive oil
- 1 cup steamed broccoli
Snack 2:
- Whey protein blended with water
- Handful of almonds
Dinner:
- 7 ounces of salmon
- Steamed vegetables
Snack 3:
- Protein shake
As time goes on, I will provide some progress photos! I hope all of you are doing well. Can’t wait to write more soon.
Best,
Bree
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Energy Healing and Meditation: Connecting your physical and spiritual selves
Reiki healing, combined with frequent meditation, is an effective way to improve your spiritual, emotional and physical self.
Reiki (pronounced Ray-Key), is a Japanese healing method that relies on the transference of energy through the hands of the Reiki practitioner to the patient. Reiki provides a wonderful way for practitioners to heal both themselves and others. Practitioners channel the healing energy of Reiki to harmonize and balance the patient’s energy field. Practitioners also benefit from having the ability to provide Reiki healing to themselves.The word Reiki is made of two Japanese words – Rei which means “God’s Wisdom or the Higher Power” and Ki which is “life force energy”. So, Reiki is actually “spiritually guided life force energy.” Many who receive Reiki healing have reported feeling very warm in the area that is being treated.Reiki is a very simple and effective method of self-improvement and natural healing that is safe and can be used by anyone. It is based on connecting spirit to the body and works well in conjunction with other treatments or therapies. This healing art is very easy to learn and is often taught by a Reiki master who passes “attunements” to the novice healer. The attunements open a connection to an unlimited supply of “life force energy” which enhances the new practitioner’s overall health.
Reiki’s Five Major Principles
While many find the practice to be quite spiritual, it can be used by anyone regardless of religious affiliation. Reiki has five major principles that are believed to enhance your quality of life. These principles focus on clearing your mind of negative energy and focusing on the positive aspects of life and the world around you. The principles are viewed as both guidelines for living and for becoming a Reiki practitioner. The principles are:
- Just for today, I will not be angry.
- Just for today, I will not worry.
- Just for today, I will be grateful.
- Just for today, I will do my work honestly.
- Just for today, I will be kind to every living thing.
The Spirit and Health Connection
Reiki healing is viewed as a holistic healing practice. Webster’s Dictionary defines holistic as “concerned with wholes or with completed systems rather than with the analysis of, treatment of, or dissection into parts.” Simply put, holistic medicine attempts to treat not only the illness but also the mind, body and spirit.
It is commonly believed by metaphysicians and natural healers that true healing must begin in the soul. One of many books that supports this idea is “Realized Religion: Research on the Relationship between Religion and Health”, by Theodore J. Chamberlain and Christopher A. Hall. This publication documents over 300 studies which demonstrate the correlation between spirituality and health.
While this particular publication speaks mostly to the Christian community, its findings cannot be denied regardless of religious beliefs. Whether you are Christian, Jewish, or Buddhist, integrating your spiritual and physical selves is necessary for optimal overall health and is one of the major cornerstones of holistic healing.
As a Reiki practitioner, it is important to maintain both your physical and spiritual health. Meditating, both as a general practice and before performing Reiki, helps to balance the chakras and increase your resistance to illness. Below are two exercises that are great for Reiki practitioners and those who would just like to practice some meditation and visualization techniques.
Relaxation Meditation for Optimal Reiki Healing
- Choose a quiet place.
- Sit in a comfortable chair.
- Close your eyes.
- Relax your muscles.
- Become aware of your breathing.
Choose a pleasant word or visual image that you can hear and see in your imagination. Think of this word or image every time you exhale for about 15 minutes each day. If you have an intrusive thought or feeling during your mediation, return to the repetition of your relaxing word or image.
Meditation for Awakening and Cleansing the Third Eye Chakra
This exercise incorporates a yoga breathing technique called Anuloma viloma. Sit in a comfortable position. Place your thumb by your right nostril and your ring and little fingers by your left. Inhale through your left nostril for two seconds by closing the right nostril with your thumb.
Close both nostrils and hold your breath for eight seconds. Then, breathe through your right nostril while closing the left with the ring and little fingers for four seconds. As you do this breathing exercise, visualize a bright white light from above shining onto your third eye chakra.
Visualize this light filling your chakra and causing it to glow a beautiful indigo hue. This indigo ball of light begins to spin clockwise and you feel you chakra awakening. With each inhalation, visualize more light from above being fed into your Third eye chakra and you feeling more connected to spirit. This exercise works best if practiced at least once each week.
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Psychological and Emotional Benefits of Exercise
I was recently asked by a blog reader how two seemingly unrelated topics, personal development and fitness, actually go hand in hand.
Believe it or not, your fitness is a very big part of how you see yourself and your overall personal development. In fact, if you’re not willing to focus on your personal fitness, it can be difficult for the other areas of your life to come together. Why? Well, it just so happens that a lack of exercise coupled with eating foods that are fried or high in fat, sugar, or sodium have long been associated with depression, a lack of self-confidence, low energy, and feelings of inadequacy. When someone consistently experiences sad or negative emotions, it is almost impossible for that person to fully focus on creating positive change in his or her life.
As a personal development coach and fitness trainer, I am chiefly interested in both the physical and emotional well-being of my clients. Where coaching is concerned, I used to work exclusively in the realm of personal development.
During that time, I noticed that clients who exhibited the most difficulty staying goal oriented possessed some or all of the following traits:
· A lack of self-confidence and/or self-esteem
· Low energy
· Moodiness
· High stress
· Negative body image
· Low belief in one’s own ability to create long-term positive changes in his/her life
· Sporadic or low exercise frequency
· Overindulgence in fatty, sugary, fried and/or high sodium foods
While I’m not touting exercise to be some kind of magic pill that is the cure to all of one’s problems, what I am saying is that regular physical activity coupled with a healthy diet can greatly improve one’s emotional well-being.
According to the AASP (Association for Applied Sport Psychology), the following are common psychological benefits of regular exercise:
· Improved self-esteem
· Higher energy
· Mood balancing
· Improved body image
· Increased belief in one’s overall abilities
· Decreased symptoms associated with depression
The AASP further postulates that experiencing the aforementioned benefits over a prolonged period of time increases the likelihood of adhering to an exercise program. So, try to find ways to exercise daily. Even if you only have time for a walk around the block, it’s important to get moving. As time goes on, you can incorporate more and more activity. Doing so may make it a lot easier for you to create and reach long term goals. You will increase your confidence in your ability to reach for the stars.
You may be saying, “But, I’m new to exercising. How do I even get started?” I would suggest reading 8 Ways to Increase Your Activity During the Day. If you’re interested in getting a customized personal development and/or fitness program that is based on your specific short and long term goals, visit us at Simple Online Fitness or email me directly at info@simpleonlinefitness.com.
Best,
Bree
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Sabrina Renee Kinckle,
Personal Development Coach and Certified Personal Trainer – ACE
Email: info@simpleonlinefitness.com
Simple Online Fitness – No more excuses!
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Post Holiday Workout Program: Fit in Four Weeks
This workout is very intense and is particularly useful for those interested in increasing muscle mass. However, by slightly increasing the cardio to 35 minutes and doing 2 sets of each exercise instead of 3, you can VERY effectively use this workout to burn unwanted fat! I created it for Kelly (the other blog author) and me to train after the holiday season. As a matter of fact, in one of her upcoming articles, Kelly will review the workout so that you know what to expect. If your goal is to increase muscle endurance, you should increase the number of reps. This program also includes 3 sets of each exercise. Based on your fitness level, you may want to start at 2 sets instead of 3.
If you’re interested in getting a personalized program based on your specific goals, please contact us at info@simpleonlinefitness.com.
MONDAY AND THURSDAY: Focus is chest, triceps and shoulders
A1: Standard Push-ups: 3 sets of 15 reps (60 seconds rest)
A2: Triceps dips (You can use the side of a sturdy chair or a gym bench for this exercise): 3 sets of 15 reps (60 seconds of rest)
B1: Dumbbell Lateral Raise: 3 sets of 8 reps (60 sec rest)
B2: Spiderman Push-Ups: 3 sets of 10 reps (These are tough!!!) (60 sec rest)
C1: Dumbbell Shoulder Press: 3 sets of 8 reps (60 sec rest)
C2: Dumbbell Overhead Triceps Extension: 3 sets of 8 reps (60 sec rest)
D1: Incline Push-Up: 3 sets of 10 reps (60 sec rest)
D2: Dumbbell Front Raise: 3 sets of 8 reps (60 sec rest)
TUESDAY AND FRIDAY: Focus is Biceps, Trunk, and Back
A1: Single Leg Neutral Grip Dumbbell Row: 3 sets of 8 reps (60 sec rest)
A2: Bicep Curls: 3 sets of 8 reps (60 sec rest)
B1: Rear Lateral Raise: 3 sets of 8 reps (60 sec rest)
B2: Weighted Swiss Ball Crunch: 3 sets of 8 reps (60 sec rest)
C1: Standing Supported, Single-Arm Underhand Grip Dumbbell Row: 3 sets of 8 reps (60 sec rest)
C2: Decline Hammer Curl: 3 sets of 8 reps (60 sec rest)
D1: Plank: 3 sets of 60 second planks (60 sec rest)
D2: Weighted Elevated Feet Russian Twist: 3 sets of 8 reps (60 sec rest)
E: Wide Grip Lat Pull Downs: 3 sets of 8 reps (90 sec rest)
WEDNESDAY and SATURDAY: Focus is glutes, hams, quads, and calf muscles
A1: Straight Leg Deadlifts: 3 sets 8 reps (60 sec rest)
A2: Squats (no weights): 3 sets 15 reps (60 sec rest)
B1: Partial Single Leg Squat (no weights): 3 sets 15 reps (60 sec rest)
B2: Weighted Lunges (with dumbbells): 3 sets 8 reps (60 sec rest)
C1: Calf raises (no weights): 3 sets 10 reps (60 sec rest)
C2: Weighted Hip Raise: 3 sets of 8 reps (60 sec rest)
D1: Wide Stance Plank: 3 sets 30 seconds (60 sec rest)
D2: Medicine Ball V-Up: 3 sets 10 reps (60 sec rest)
SUNDAY: Focus is rest!
On this day, you should take it easy. Definitely don’t strength train, and if you elect to do cardio, keep it light. A nice walk around your neighborhood, a leisurely swim or a walk on your treadmill for 30-60 minutes will suffice.
The important thing with this program is to stretch before and after. As far as cardio is concerned, I usually include 30-35 minutes of cardio, except for on Wednesdays and Saturdays, as those days work your lower body and you get a lot of cardio from the weight lifting. On Wednesdays and Thursdays, I only do about 25-30 minutes of cardio.
I hope you guys like the program and find it useful. You should definitely check with your doctor before starting any new fitness routine. This is something I created for myself but figured I would pass it along.
Best,
Bree
——————————–
Sabrina Renee Kinckle, CPT – ACE
Email: info@simpleonlinefitness.com
Simple Online Fitness – No more excuses!
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Bree
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Kelly
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