Body

  • Body

    Beat The Bloat: 10 Pro Tips For Flatter Abs Now

    20210103_123305

    Belly Bloat Debunked

    Have you been hitting your workouts harder and eating cleaner but still lacking a flatter stomach?

    The culprit is likely to be belly bloat, and reducing it is one of the easiest ways to looking and feeling slimmer – fast. In this post we’ll explore what triggers bloating and uncover the pro tips that are crucial to combat it! 

    And the first step is to identify which type of bloating you’re experiencing;

    Gas bloat or water retention.

    Gassy bloat makes your stomach feel uncomfortably full and can sometimes be painful. It’s often noticed after indulging in certain foods like beans, broccoli, and dairy. However, what causes gas in one person might not in another.

    Water bloat leaves you feeling puffy all over. Common triggers include drinking alcohol or consuming salty, processed, and fried food. Hormonal fluctuations from your period can make you especially sensitive to this type of bloating. 

    Once you know which type of bloating you’re feeling, it’s easier to figure out how to prevent it. So don’t let belly bloat steal your summer fun this swimsuit season! The following 10 pro tips are guaranteed to help you achieve flatter abs and a stronger core quickly and effectively. 

    10

    Pro Tips For Flatter Abs Now

    1) Choose Produce Wisely

     I’m sure you’ve noticed certain fruits and vegetables can cause your belly to balloon. Produce such as broccoli, cauliflower, brussels sprouts, cabbage, onions, beans, lentils, apples, cherries and grapes are all known culprits. Since everyone’s body reacts differently, you can try these foods individually and monitor your response. A helpful Pro trick is to just avoid eating them for at least 12 hours prior to slipping into a swimsuit or fitted outfit. 

    Conversely, there are potassium-rich fruits and veggies that can actually reduce bloating. Pineapple, peaches, asparagus, bananas, sweet potatoes, cucumber, leeks, ginger, honeydew melon, and watermelon are all natural diuretics that help flush out excess sodium and water retention. Pineapple and papayas are especially beneficial because they contain enzymes that aid in digestion.

    Gain access to the full cheat sheets of foods to eat in my, Ultimate Guide To Flatter Abs, freebie at the bottom of this post.⤵️ 

    Beat the Bloat Blog 6

    2) Always Keep Your Core Engaged

     Engaging your core not only holds your stomach flatter but it helps support your lower back as well. Think of it as contracting your abs and pulling your belly button in towards your spine. Especially focus on keeping your abs engaged during every rep of an exercise to help strengthen and support your core. 

     This mindful exercise will help power your movements and ultimately target the deeper transverse abdominis (TVA). The TVA is the muscle that runs along your abdominal wall and performs like a corset to help pull in your midsection. By keeping it strong and engaged will help train your abs to lay flatter over time.

    Beat the Bloat Blog4

    3) Spit Out The Gum

    Not only does chewing gum cause you to swallow tummy-bloating air, many contain ingredients that can irritate your gut. Sugar alcohols and artificial sweeteners like sucralose, sorbitol, and xylitol are common culprits, with studies suggesting they can contribute to intestinal discomfort.

     If you can’t skip the gum altogether, opt for organic versions like Simply Gum instead. They’re made with all natural sweeteners that are kinder to your digestive system.

    Beat the Bloat 10

    4) Go Nuts

     Nuts such as walnuts, almonds, Brazil nuts, and pistachios all contain higher levels of the amino acid Arginine – and research has found Arginine to be a powerful fat burner! A study by the Journal of Dietary Supplements found that consuming nine grams of Arginine a day can help reduce belly fat in overweight individuals.

     Most nuts are also packed with magnesium, a nutrient linked to weight loss and hundreds of vital bodily functions. Magnesium keeps your heart rhythm steady, regulates blood sugar and aids in weight management by lowering fasting glucose and insulin levels (markers related to weight gain.)  Magnesium can also have beneficial effects on reducing fluid retention during your period as well as having a calming effect to ease PMS symptoms. 

    Not a nut fan? Consider taking a daily magnesium supplement to help reap all of these amazing benefits!

    Beat the Bloat 11

    5) Cut Out Processed Junk Food

    I know it goes without saying, but, processed foods contain preservatives, artificial flavors, hydrogenated oils, corn syrups, and a ton of sodium. And all of these ingredients are known to lead to intestinal bloating and distress.

    Refined carbohydrates, such as white flour and processed sugars also cause spikes in your blood sugar levels. This increases the level of insulin in the blood, which causes the kidney’s to retain more sodium. Increased sodium levels equals more water retention.

    20200331_222825

    6) Try Probiotics

    Probiotics are helpful bacteria that live in your intestines and keep your gut healthy. Studies suggest they can keep gas-producing colon bacteria in check thereby reducing bloating and discomfort. Fortunately, incorporating probiotics into your life is easier than ever. They’re available in capsules, fermented beverages like Kombucha and Kefir, and even yogurt. However, for the most potent probiotic power, choose yogurts with “live and active cultures.”

    Refrigeration is required to keep probiotics alive so the most effective forms of probiotics will be found in the refrigerated section at your local health food store.  

    20200318_005841

    7) Reduce Salt Intake & Use Himalayan Pink Sea Salt

    If you’ve ever felt bloated after a salty meal, it’s not your imagination. Excess salt causes water to move from your bloodstream into your skin, which is why a salty snack can give you a puffy look.

     The American Heart Association recommends people limit their salt intake to 1,500 milligrams per day. Even if you’re not pouring on the salt, you’re likely getting more sodium than you think. Other sneaky sources such as processed foods, salad dressings, deli meats, and dairy products like cottage cheese and ice cream are usually loaded with sodium.

    Avoid adding regular table salt to your food and instead, try switching to Himalayan Pink Sea Salt or Celtic Sea Salt. Both contain essential minerals and are minimally processed compared to iodized table salt. You can also boost flavor with spices and herbs, many of which have added health benefits. Try cooking with a variety of flavorful seasonings like chili powder, cayenne powder, cumin, cinnamon, ginger, basil, parsley, and rosemary.

    Beat the Bloat Blog 9

    8) Skip The Soda (Even Diet)

    Steer clear of sodas, seltzers, and fizzy waters which can add extra gas and bloating to your digestive tract. Not to mention, sugary sodas are packed with empty calories that are a diet disaster. Even the no-calorie versions can expand your waistline because of the artificial sweeteners they contain. A review in QJM: An International Journal of Medicine found that both regular and diet sodas are associated with increased risk for obesity. 

    💡Not-so-fun fact: Did you know artificial sweeteners are added to pigs feed to get them to eat more so they’ll fatten up?! 🐖

     This is because the artificial sweeteners don’t produce the responses your body expects when you eat something sweet. So, the sweet taste sends a message to your body to expect an influx of energy, which won’t arrive since there are no calories in diet drinks. This interferes with your body’s hunger signals and causes you to crave and eat additional calories to make up for the lack.🤯

    Beat the Bloat Blog 8

    9) Limit Beer & Alcohol

    Studies show certain types of alcohol, and especially beer, is associated with increased belly fat. One of the main reasons is because alcohol increases your appetite and lowers inhibitions causing you to make otherwise bad food choices (i.e. Taco Bell at 2am.) Alcohol turns to sugar in your body causing insulin spikes and sugar crashes so excessive drinking can really mess up your fitness goals. Try to stay mindful of the amount you’re drinking. 

     A study published in the Archives of Internal Medicine found that normal-weight women who consumed a light amount of alcohol in moderation had no greater risk of becoming overweight than the non-drinkers during a 13 year study. So the good news is there’s no need to cut out the booze completely. In fact, it’s ok to enjoy a glass of wine or clear liquor every so often but avoid the sugary sodas and mixers.

    Beat The Bloat Blog2

    10) Straighten Up & Stand Tall

    Having good posture can make you look slimmer in seconds. Plus, it also helps to strengthen and support your core while giving you that longer, leaner look.

    Whether you’re sitting, standing or walking, be sure you’re staying as upright as possible. Pull in your abs and keep your shoulders down and back. Practice your posture whenever you can. The more consistent you are, the better your posture will become naturally. 

    📝 When To Consult a Physician...

    Remember, everyone’s body is an individual chemistry set and reacts differently to different things. So if you follow these tips and you’re still experiencing ongoing bloating that continues for weeks, it may indicate a health issue that needs medical attention. Speak with your doctor if you have long-term bloating with the following symptoms;

    ✔️Diarrhea

    ✔️Vomiting

    ✔️Extreme weight loss or weight gain

    ✔️Appetite changes or trouble eating

    ✔️Fever

    ✔️Severe or sharp abdominal pain

  • Body, Mind

    3 Powerful Ways Visualization Can Enhance Your Fitness Results

    The Power of Visualization

    Did you know that you can leverage the power of your mind to accelerate your fitness results?

     

    Visualization is a powerful tool and an invisible force that can drive you closer to the body you envision – and virtually anything else you desire. And best of all, you can start seeing benefits in as little as 10 minutes a day! Sound too simple to be possible? I can verify from personal experience that this really works! It’s a time-tested, proven technique that involves focusing on positive mental images of your desired outcome to achieve a particular result.

    Athletes have long since used visualization to give themselves an edge, sharpen their skills, and calm their nerves before a big competition. When they mentally experience the actions involved in sports, it enables the athletes to perform significantly better.

     Visualization is so powerful because it impacts your subconscious mind. So by focusing with intention on mental images, it provides clarity and inspiration towards accomplishing your goals. Once your desired image or result is envisioned, the next step is to bridge the gap with a plan of action. 

      Many of the most successful people in the world use visualization on a daily basis to achieve both personal and professional goals. So why not harness this power and apply it to your own life too? Understanding the incredible connection between your mind and body is like unlocking a secret to enhancing your fitness results – and all areas of your life!

     

    Believe To Achieve

    A key factor to an effective visualization practice is belief. As the saying goes, “Whether you believe you can or you believe you can’t, either way you’re right.”

    Your belief dictates your outcome, so believe in the possibility of achieving what you want. Many people have broken through their fitness plateau simply by believing in what they can achieve. With a strong belief, your visualization will come to life in your physical reality.

    Believe in yourself, the changes you’re making, and truly desire to become an improved version of you. Because if you don’t believe and you haven’t fully committed, you’ll miss out on an essential part of the process. It’s a powerful complement to any exercise routine, helping you to achieve your goals faster and more efficiently! 

    The brain with positive affirmation words written throughout

    The Neuroscience Of Visualization

    Psychologists have found visualization to be an effective way to increase your performance and adherence to a goal. And it works by transferring mental practice to the physical. It creates an impression in the brain that simulates the physical practice. So when you imagine yourself reacting certain ways to certain events, it strengthens the neurological pathways you need to respond accordingly. Using mental imagery to rehearse an action also reduces anxiety and stress to help you keep your cool when the big moment arrives.

     Brain imaging studies show that during visualization, neurons in our brains mistakenly interpret mental imagery as real-life actions and events. Even though the actual movement is not performed, the processes in the brain are still activated similarly. When you imagine yourself performing a task, your muscles contract as though you’re actually performing it. The contractions are so small you might not feel them, but with repetition, it’s enough to create muscle memory.

    When your brain enters a deep state of relaxation brought on by visualization and other mind-body practices, it becomes primed for suggestion. And experts are discovering the perks of visualization are going far beyond sports and fitness. Its also been shown to help with improving confidence, reducing stress, and overcoming phobias and addictions too.

     

    3 Powerful Ways To Use Visualization For Accelerating Your Fitness Results

    1. Inspirational Body Goals

    It all begins in your mind so try to spend at least a few minutes a day visualizing yourself achieving your fitness goals. Imagine the sensations of what that achievement would feel like to be healthier and more confident. The more specific you are, the better your results. Are you feeling happier and healthier as you stand in front of a full length mirror? Are you walking more confidently in a fitted dress? Are you feeling more energetic while running around with your kids? Are you breaking past workout plateaus?

    Whatever your fitspiration is, think through the situation in as much detail as you can. Make it a full sensory experience. This is how your mind works – senses aren’t separate. It can sometimes be helpful to find images of your ideal body goals to inspire your visualization practice. It’s important to look at these images and feel a sense of appreciation and admiration for the hard work it takes to get there.  And not a sense of lack or envy. Negative feelings of jealousy will hold you apart from attaining your body goals. 

    One of the biggest reasons many women have trouble changing their figures is because their minds are so focused on their current perception. This fixed mindset keeps your body at a perpetual ‘body set point’ and studies have shown your metabolism will adjust accordingly to keep you at your set point. Which is also why a lot of people gain the weight back after weight-loss. So imagine your body with the results you want instead of thinking about ‘perceived’ flaws. 

    2. Boosting Workout Motivation

     If you find yourself dragging your feet on the way to your workout, imagine yourself enjoying the perks of sticking to the routine. Like more energy, a stronger body and increased confidence. Women who used this visualization technique called ‘approach imagery’ were more enthusiastic, worked out more consistently, and burned more calories than those who didn’t. The women who pictured themselves working out were significantly more driven to exercise.

    When you picture your fitness successes, you’re better able to achieve them because they feel more attainable. Visualization helps the routine of working out feel more familiar so you ultimately feel more confident doing it. Approach imagery is so powerful that it can even help people overcome social physique anxiety. It boosted their motivation by enabling them to feel more comfortable exercising in public environments.

    3. Setting Workout Intentions

     Setting your intentions before a workout helps your mind form a clear plan for what you’re about to focus on. Make a mental note of what exercises you want to do and picture yourself doing them. Imagine how your body will feel and the satisfied sense of accomplishment you’ll have after your workout!

     Intention has organizing power so by clearly setting your intentions, you’ll lay the groundwork for its manifestation. Replace self-doubt with positive affirmations. Remind yourself of your strength, resiliency, and the progress you’ve made so far. Let these affirmations become your mantra during your workouts.

    Our vivid imaginations provide us with a perfect playground for practicing mindfulness. Remember, where your attention goes, energy flows. So intentionally focus on your workouts for the best possible results.

    Your Thoughts Create Your Reality

     Visualization is an effective method for accomplishing almost anything you set your mind to. You must visualize your body with the results you want while taking the necessary action steps to get you there. And just as a single workout won’t transform your body, a single visualization session won’t change your mindset.  But the more you practice visualization, the easier it becomes.

    So make it a goal to be consistent with your visualization practice to unlock faster fitness results by leveraging the power of your mind!. The more you can envision exercise as a positive step towards better health, more fulfillment, increased confidence, and enhanced mood – the more likely you are to succeed. 

    Fitness Benefits Of Visualization

    ✔︎ Increases the effectiveness of your workouts and the exercises you’re performing.

    ✔︎ Decreases your chances of injury by helping you feel ready and prepared.

    ✔︎ Strengthens your mindfulness practice to help you stay focused on the muscles you’re working.

    ✔︎ Helps you tap into a well of inspiration that motivates you to stay committed to your fitness goals.

    ✔︎ Supports Body Positivity by helping you develop a healthy and loving relationship with your body.

    ✔︎ Boosts motivation and enhances your enjoyment of exercise.

    ✔︎ Helps shape your body through the power of mental imagery.

  • Body

    Top 10 Ways To Strengthen Your Immunity This Winter

    A variety of fresh fruit, berries, and healthy foods displayed on a cutting board.
    A variety of fresh fruit, berries, and healthy foods displayed on a cutting board.

    The Power Of Your Immune System

    There’s nothing like a pandemic virus to emphasize the importance of maintaining a strong and healthy immune system.

    Your immune system is your body’s natural defense mechanism to help guard against germs, viruses, and infections. Immune systems are multi-faceted, and to function at its optimum, it requires balance and harmony.

     These specialized parts of the immune system provides the body with protection against pathogens and diseases. This protection is referred to as immunity, and we have three types — innate, adaptive, and passive.

    ✔︎ Innate Immunity: (Natural) Your body’s natural defense mechanisms that are present from birth. This type of immunity provides immediate protection against a wide range of pathogens, such as bacteria and viruses. Innate immunity is your body’s first line of defense and includes physical barriers like the skin.

    ✔︎ Adaptive Immunity: (Active) Your active immunity develops throughout your life through exposure to pathogens or vaccines, leading to the production of antibodies. This acquired protection helps your immune system recognize and effectively combat specific threats over time.

    ✔︎ Passive Immunity: (Supplemental) Passive immunity is “borrowed” from another source and it lasts for a short time. For example, antibodies in a mother’s breast milk gives a baby temporary immunity to diseases the mother has been exposed to. Immune system boosters, such as vitamins C, D, and zinc, fall under this category.

    Your Best Defense Is A Strong Offense

    Scientists still have a lot to learn about how our immune systems work. Now more than ever, it’s important to take the necessary preventative measures to help boost your body’s natural defenses. And your first line of defense is to choose to live a healthier lifestyle.

    Below I’ll be covering the top ten ways you can strengthen your passive immunity against viruses, bacteria, and other pathogens.

    Top 10 Ways To Strengthen Your Immune System

    Girl smiling and stretching in bed in the morning after a good night's sleep.

    1. Make Sleep a Priority

     Being well rested improves the function of white blood cells, so you’re less likely to get illnesses like respiratory infections, colds, and the flu. Sleep is your body’s time to heal and regenerate for optimal health. Most people need between 7 to 9 hours of sleep to feel adequately rested. 

    Practice daily sleeping rituals to optimize your sleep. Waking up and going to bed around the same times and trying to avoid caffeine after 4pm are all effective sleep enhancers.

    Pro Tip: Establish a wind down evening bedtime routine. Enjoy a warm bath or shower while listening to relaxing music. The soothing sounds can help your mind get ready to drift off to sleep more easily. My personal favorite is, Dean Evenson: European Spa. 

    woman practicing visualization meditation

    2. Stress Less

     Chronic stress weakens your immunity by increasing your suppressor T-cells, which in turn, suppresses your immune system. When this branch of the immune system is impaired, you are more susceptible to the flu, colds, viruses, and Covid.

    Being stressed out also increases your level of the stress hormone called, cortisol. And multiple studies have proven there’s a link between elevated levels of cortisol and an increase in belly fat!

     Pro Tip: Stress-less with destressing strategies like deep breathing, meditation, exercise, yoga, and other relaxation techniques.

    Bottled water and a glass of water with lemon

    3. Stay Hydrated

    Staying hydrated can boost your immune health by thinning mucus secretions and flushing viruses and bacteria out of your body. Water also helps your body produce lymph, which carries white blood cells and other immune system cells throughout your body.

     Try to limit beverages that can make you dehydrated, like coffee and soda. Eat more hydrating foods, such as cucumbers, carrots, citrus fruits, and watermelon.

    Pro Tip: To help flush mucus and get over a cold more quickly, sip warm liquids like ginger tea, warm water with lemon or bone broth.

    Women working out together in a class

    4. Move Your Body

    It goes without saying, regular exercise is one of the pillars of a healthy lifestyle and contributes to a healthier immune system. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against osteoporosis and a variety of diseases.

     Walking is one of the simplest ways to exercise. If you’re not excited about walking or jogging, try yoga, swimming, or cycling. Even gardening can be a good way to get some light outdoor activity as well as being a stress reducer.

     Pro Tip: Try to be moderately physically active for at least 30 minutes on most days of the week. 

    5. Stay Positive

    Several Harvard studies have shown that if you expect good things and try to stay positive, your immune system will follow. So make optimism work for you and imagine the best outcome in all situations. There’s usually an underlying blessing that you’re able to see more clearly in retrospect. You’re not able to control the events happening around you, but you can control how you react to them. Respond with a positive attitude to help keep your immune system strong.

    Pro Tip:  Practice a daily gratitude journal and write down at least 3 things you’re grateful for every day. 

    6. Immune Boosting Supplements

    Vitamins A, C, D, zinc, selenium, and magnesium are all essential for healthy immune system function. The amino acids L-lysine and L-glutamine have also been shown to enhance immune support.

    Vitamin E is also important for regulating and maintaining your immune system. Nuts, such as almonds, walnuts, and pistachios are all packed with vitamin E. A half-cup serving of shelled almonds provides nearly 100 percent of the recommended daily value.

    Pro Tip: Taking zinc and vitamin C lozenges or tablets within 24 hours of exhibiting cold symptoms can help reduce the duration of a cold

    7. Fruit & Veggie Immune Boosters

    Your body isn’t able to produce antioxidants on it’s own so you need to supplement it daily for optimal health. Eating a variety of fruit and vegetables provides the best mix of protective antioxidants to boost overall health and immunity. Anti-oxidants, like vitamin C, fight the free radicals that can damage healthy cells and DNA. Citrus fruit is especially high in vitamin C. 

     The following 25 foods are anti-oxidant powerhouses that have been shown to improve your immune system to help it function at it’s best! 

    25 Of The Most Powerful Immune Boosting Foods

    • ✨Elderberry
    • ✨Acai berry
    • ✨Goji berries
    • ✨Blueberries
    • ✨Raspberries
    • ✨Strawberries
    • ✨Grapefruit
    • ✨Pomegranate seeds & juice
    • ✨Oranges
    • ✨Tangerines
    • ✨Lemons
    • ✨Limes
    • ✨Cherries
    • ✨Papaya
    • ✨Kiwi
    • ✨Spinach
    • ✨Kale
    • ✨Bell Peppers
    • ✨Sweet Potatoes
    • ✨Broccoli
    • ✨Avocado
    • ✨Carrots
    • ✨Mushrooms
    • ✨Ginger
    • ✨Garlic

    8. Probiotic Immune Boosters

    Probiotics are beneficial strains of bacteria that are also considered to be immune boosters. Probiotics can also help improve digestive and gut health which is linked to a healtheir immune system. Probiotics can either be from a supplement or consumed in natural foods like yogurt, kefir, sauerkraut, kimchi, and pickles.

    Pro Tip: Look for probiotic supplements with, lactobacillus, bifidobacterium, L. acidophilus, and, L. rhamnosus. They are all known for their immune-boosting benefits.

    9. Liquid Silver Hydrosol

    Silver Hydrosol has been used for more than 2,000 years to help safeguard human health. Known to be an effective antimicrobial, silver was first used to purify water, heal wounds, and treat infections. It is a natural element that can be found in whole grains, mushrooms, mammalian milk, spring water, sea water, and tap water. 

     Although sometimes controversial, liquid silver hydrosol is gaining more widespread recognition for its powerful immune support. After much research, I’ve found this brand, Bio-Active Silver Hydrosol™  to be one of the safest and most effective forms of liquid silver for providing immune support.

     I’m not affiliated or endorsed by this company. I’ve just been a believer in the power of this product for the past ten years and I can honestly say it has worked for me and everyone I know who has tried it.

    Pro Tip:  When I feel like I’m in need of extra immune support (like from traveling or being around someone who is sick) I’ll take three doses a day for a couple of days and it has prevented me from getting sick every single time.

    A cup of tea

    10. Immuni-Tea Booster

     The antioxidants, polyphenols, and flavonoids found in black, green, and white teas are credited with boosting your immunity. Green and white teas are especially high in EGCG, a powerful type of antioxidant shown to enhance immune function. The fermentation process of black tea destroys a lot of the EGCG. Whereas green and white teas are steamed and not fermented, so the EGCG is more preserved.

     Green and white teas are also a good source of the amino acid L-theanine which aids in the production of germ-fighting compounds in your T-cells. Drinking these teas regularly can also positively affect blood lipids by increasing your good HDL cholesterol while decreasing your LDL (bad) cholesterol and triglycerides.

    Pro-Tip: Drink organically grown teas to limit your exposure to pesticides.

    Your Best Defense Is A Strong Offense. Wishing you health, happiness, and vitality in 2024!

  • Body, Mind

    Top 10 Ways To Strengthen Your Growth Mindset For Optimized Fitness Results

    Wonder woman standing proud next to quote, "Wonder woman is not a fictional character, wonder woman is a mindset."
    Wonder woman standing proud next to quote, "Wonder woman is not a fictional character, wonder woman is a mindset."

    Your Mindset Is Your Key To Success

    You watch the videos, read the articles, listen to the podcasts, buy the exercise clothes, and set the fitness goals. But try as you might, something keeps sabotaging your best intentions to exercise regularly. You convince yourself that you just don’t have the time because of a list of legitimate obligations and responsibilities. Or you berate yourself, “Why bother? I’ve tried to get fit before but it never works or lasts.”

     But what if your problem isn’t actually time management, your disdain for sweating, or a lack of willpower?

    What if the root of these obstacles is really being caused by your mindset?

    What Is A Mindset?

     Your mindset is a result of your patterns of thought, your opinions, beliefs, attitude, and mood. It affects the way we think about everything in life and there are two main types of mindsets…

    ▪︎Fixed Mindset: The personal belief that you’re born with a certain level of ability (or body type) and it cannot be changed. (i.e., Shying away from challenges because of fear of failure and/or self-sabotaging your own efforts.)

    ▪︎Growth Mindset: The personal belief that you’re in control of your own abilities (and body) and can learn to improve them through personal development and growth. (i.e. Finding challenges exciting and engaging because you know you’ll gain value from the experience.)

    Without a growth mindset we don’t exert the required effort, so we remain perpetually stuck. But with a growth mindset, you can break through the rut and achieve your fitness goals, be more productive at work, as well as helping to develop and strengthen your relationships too.

    Being fit goes beyond the physical.
    You must train your mind to believe that your body can become whatever you want it to be. Yes, putting forth the effort, consistency and commitment are all necessary. But they’re not as effective without maintaining the belief in yourself that you’re capable of anything you put your beautiful mind to!

    The brain with positive affirmation words written throughout

    Strengthen Your Mindset With Neuroplasticity

    The good news is you can change your mindset! And neuroplasticity is the game changer that makes it all possible. Like any worthwhile change, shifting your perspective on exercise takes focus and commitment.
    Changing your mindset (and your body) is about consistency plus simplicity and it’s backed by science.

    Neuroscience shows that our brains continue to develop and change throughout our entire lives. Neuroplasticity is what enables our brains to form new neural pathways that are created from the thoughts you’re thinking and the things you’re doing. So whether it’s positive or negative they become hard-wired into our brains as preconditioned habits of thought and/or beliefs. And fortunately, you can change them!

    The first step is to realize that developing a growth mindset is one of the most important things you can do to help you achieve success in all areas of your life. And changing your perspective from a fixed mindset to a growth mindset can be easier than you think. By taking small steps in the right direction, anyone can build and strengthen a growth mindset.
    Here’s how…

    Top-10-ways-to-strengthen-mindset

    1. Acknowledge & Appreciate Your Strengths & Your Weaknesses

    Our differences are the spices that make us all uniquely beautiful! Everyone has imperfections and weirdness and your self-imposed, so-called, “weaknesses” are usually your greatest teachers. They highlight where growth is needed and where you have potential to evolve. Embrace them, for they are the path to self-improvement and a healthier, stronger, and more empowered you. So, celebrate them both, for they are the yin and yang of your unlimited potential. 

    2. Overcome Your Fears & Face Your Challenges Bravely.

     If you find yourself feeling afraid or nervous in the face of a challenge, stop and shift your perception of the fearful feeling to excitement and enthusiasm. Each opportunity invites you into a new experience or adventure. And as with adventures, fear is an understandable feeling, but you press forward anyway because it’s new and exciting!

     Fear and anxiety are a big part of a fixed mindset. It’s the fear of feeling embarrassed or feeling like a failure is what keeps us perpetually stuck. If you can address the fears inside yourself, you’ll learn how to cope, process, and change them. If you take this same attitude with starting your fitness journey, or a new exercise routine, you’ll discover abilities you didn’t even know you possessed.

    3. Fix Negative Self-Talk.

    Censor yourself. Pay more attention to the words you speak and the thoughts you think and listen for the ‘fixed mindset voice’. When you hear that critical voice in your head, you’re disrespecting yourself and lowering your standards so the outcome of your decisions and their consequences will reflect that. Replace judgment with acceptance and compassion and you’ll strengthen your growth mindset.

    4. Stop Seeking Approval From Others.

    Needing approval from others often prevents a growth mindset. Practice self-acceptance and self-love with daily self-care activities. Learn to trust yourself because YOU are the only one in your life who will always be there for you. Try not to take yourself so seriously and don’t be afraid to make mistakes or look silly in front of others. It happens to absolutely everyone and besides, what other people are thinking is none of your business anyway! 😘

    5. Be Authentically You.

    Amidst the ever-changing trends in life, your authentic self will always be timeless. So remember to take the time to nurture, embrace and reconnect with the truest version of you. Because if you’re pretending to be someone else, it disrespects who you really are. It makes you seem fake and diminishes your integrity. Becoming genuinely authentic is a process that takes time and inner work. But once you do, you’ll be more driven to pursue your goals which will help strengthen your growth mindset. 

    6. Live With Purpose.

    A purpose-driven life has more meaning and intentionality and is a cornerstone for developing a growth mindset. Define what your passion and your purpose entails. Having a plan and a clear sense of purpose provides a deep sense of fulfillment and satisfaction. It gives more significance to your daily actions and choices. Incorporating purpose into your life can start with small, intentional steps that align with your values and passions. Living with purpose leads to a more meaningful and rewarding life with greater resilience and enhanced motivation to succeed.

    7. Learn From the Mistakes of Others.

    By learning from the mistakes of others, it enables you to make fewer mistakes of your own. Remember that success leaves clues so it’s important to learn from someone else who successfully achieved what you desire. This helps calm the fear of trying new things which is a key aspect of building a growth mindset.

    8. Shift Your Perspective of Criticism To Constructive Feedback

    At times, there can be some form of value found in critical feedback. So if you can shift your perception of criticism to constructive feedback, you’ll learn to appreciate other people’s opinions because of what you can potentially learn from them. People often see things from different perspectives so it could potentially be a valuable suggestion. If you’re open to hearing these suggestions as constructive vs destructive, you’ll strengthen your growth mindset. 

    9. Value the Process And Not Just the End Result.

    When you have a growth mindset, the end result is less of a focus. Remind yourself that it’s the journey along the way, not just the destination. So be mindful, stay present, and appreciate every step/rep of the way! Even if it’s a little bit every day – no matter how long it takes. When struggling with a something, remind yourself that it’s OK if you haven’t mastered it yet. Stick with it and over time, practice and experience will ultimately lead to improvement.

    10. Have Faith in Yourself.

    Faith is a state of mind which must be cultivated and practiced in order to maintain. It’s your awareness and belief in yourself that’s the real key to achieving lasting success. Therefore, Faith needs to be active and not passive. It’s your unwavering, applied faith that strengthens your personal belief system as well as your growth mindset

    It’s Time To Grow Above & Beyond Your Self-Imposed Limitations

    Having a growth mindset will help you gain momentum and resiliency along your fitness journey so you’re no longer allowing self-imposed limitations to block your success. You’re strengthening and remolding your mind which is incredibly empowering!

    Research proves that people with a growth mindset are more likely to achieve their fitness goals successfully. Understanding this powerful mind-body connection is like unlocking an incredible secret to enhancing your desired results! 

    So value strengthening your growth mindset and take the time to develop it. It’s one of the most valuable things you can do for yourself!