{"id":545,"date":"2015-03-07T13:07:00","date_gmt":"2015-03-07T13:07:00","guid":{"rendered":"https:\/\/fitgirlpodcast.com\/show\/uncategorized\/fit-222-self-support-big-lifts-nutrients-2\/"},"modified":"2022-01-04T20:12:20","modified_gmt":"2022-01-04T20:12:20","slug":"fit-222-self-support-big-lifts-nutrients-2","status":"publish","type":"post","link":"https:\/\/fitgirlpodcast.com\/show\/episodes\/fit-222-self-support-big-lifts-nutrients-2\/","title":{"rendered":"Fit 222: Self-Support, Big Lifts, Nutrients"},"content":{"rendered":"<p>Goals and self support techniques, big lifts and weight loss, nutrient calculations.<br \/>\nCheck out the new new fitness jewelry at the <a href=\"http:\/\/fitnessmakeover.com\/proshop\" target=\"_blank\" rel=\"noopener\">Proshop<\/a> and Quickfitclub.com for videos.<\/p>\n<p><b><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommenthappy.png\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommenthappy.png\" width=\"100\" height=\"100\" border=\"0\" \/><\/a>MOTIVATION<\/b><\/p>\n<p><u><b>Self-Support:\u00a0<\/b><\/u><br \/>\nHave you been working on your inner support system?<br \/>\nHave you made your I am statements and written them down?<br \/>\nHave you made and do you say your mantra daily?<br \/>\nDo you have any idea what I am talking about?<\/p>\n<p>If you are clueless, then you need to refresh your memory with these podcast episodes:<\/p>\n<ul>\n<li><a href=\"http:\/\/fitgirlguide.blogspot.com\/2014\/06\/fit-210-injuries-weight-loss-scams.html\" target=\"_blank\" rel=\"noopener\">Fit 210: Injuries, Weight Loss Scams, Support Yourself\u00a0<\/a><\/li>\n<li><a href=\"http:\/\/fitgirlguide.blogspot.com\/2013\/01\/fit-162-mantra-reps-nutrition-truth.html\" target=\"_blank\" rel=\"noopener\">Fit 162: Mantra, Reps and Nutrition Truths\u00a0<\/a><\/li>\n<li><a href=\"http:\/\/fitgirlguide.blogspot.com\/2013\/03\/fit166-glute-training-part-2-protein.html\" target=\"_blank\" rel=\"noopener\">Fit 166: Glute Training Part 2, Protein Myths &#8220;I am&#8221; Statements<\/a><\/li>\n<li><a href=\"http:\/\/fitgirlguide.blogspot.com\/2014\/02\/fit-196-eliminate-bad-habits-thin-vs.html\" target=\"_blank\" rel=\"noopener\">Fit 196: Eliminate Bad Habits, Thin vs Lean and Abdominals\u00a0\u00a0<\/a><\/li>\n<\/ul>\n<p>In the <a href=\"http:\/\/www.thebookpatch.com\/BookStore\/mindset-makeover-stay-motivated-get-the-body-you-want-and-live-the-life-of-your-dreams\/16b09a09-c0df-4c92-8e26-269a23dda77a\" target=\"_blank\" rel=\"noopener\">Mindset Makeover Book<\/a>, Chapter 5 discusses how to Harness Your Inner Power.\u00a0 You do this by being your best supporter! Knocking down negative thoughts and replacing them with positive, present tense statements (the &#8220;I am statements&#8221;).\u00a0 There are too many other techniques shared in the Mindset Makeover Book to go into all the details here, but suffice to say that every day you have a choice!<\/p>\n<p><b>Choose to support yourself! <\/b><br \/>\nMake the choice to be your own best friend. When you get down or frustrated, tell yourself, &#8220;What would I say to my best friend if this was his\/her problem, situation or thoughts?&#8221; Using this drill puts matters into perspective and empowers you to find solutions to stay on track.<\/p>\n<p>With every event that happens in your life, comes the opportunity to determine its meaning and to learn a new lesson that will empower you for the future. Use life\u2019s challenges in ways that will strengthen you, not make you weak. The choice is yours.<\/p>\n<p>You possess the strength to pick yourself up when you are low, brush yourself off and rekindle your drive, focus and motivation! Be your biggest supporter and personal cheerleader! You have the power inside of you to be your biggest advocate! You only have to learn how to use it!<\/p>\n<p><a href=\"http:\/\/www.thebookpatch.com\/BookStore\/mindset-makeover-stay-motivated-get-the-body-you-want-and-live-the-life-of-your-dreams\/16b09a09-c0df-4c92-8e26-269a23dda77a\" target=\"_blank\" rel=\"noopener\">Now available in paperback: &#8220;Mindset Makeover,&#8221; available at The Book Patch.com.\u00a0<\/a> If you need personal help with motivation, or your workout plan, contact me for private coaching at CoachKira.com.<\/p>\n<div style=\"clear: both; text-align: center;\"><span style=\"color: #073763;\"><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommentwgt.png\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommentwgt.png\" width=\"100\" height=\"100\" border=\"0\" \/><\/a><\/span><\/div>\n<p><b>TRAINING<\/b><br \/>\nLearn How To Train the \u201cBig\u201d Lifts! One of the biggest obstacles for most women who want to get into the weight room is not knowing how to do the \u201cbig\u201d lifts like squats, deadlifts, and rows with free weights.\u00a0 Weight training is a skill that you have to learn. It\u2019s worth the effort to learn the big lifts because they are so much more effective for producing visible body composition changes. Invest in a trainer to teach you proper form! It&#8217;s knowledge you will use the rest of your life!\u00a0 Effective training means you can spend less time training.<\/p>\n<p>How can you learn to train properly?<\/p>\n<p>First, your best option is to learn from an experienced trainer. For this reason, we\u2019ve developed technique videos to show you basic form of some of the big lifts at the <a href=\"http:\/\/fitnessmakeover.com\/muscle\/\" target=\"_blank\" rel=\"noopener\">Exercise Library. <\/a><\/p>\n<p>Tip: After watching, film yourself practicing the lifts so that you can see how closely you are mimicking proper technique.<\/p>\n<p>Second, here are basic points to remember when lifting:<\/p>\n<ol>\n<li>Always train with a tight, flat upper back, but allow the natural arch to appear in the lower back.<\/li>\n<li>Never round the back and don\u2019t let your stomach hang out. Engage your abs to stabilize your trunk.<\/li>\n<li>Keep your chest up, shoulders back and your head in line with your body, not looking up or down.<\/li>\n<li>Focus on natural movement patterns.<\/li>\n<\/ol>\n<p><i><b><br \/>\n<\/b><\/i><span style=\"color: #073763;\"><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommentorange.png\"><img decoding=\"async\" title=\"Nutrition\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommentorange.png\" alt=\"Nutrition\" width=\"100\" height=\"100\" border=\"0\" \/><\/a><\/span><\/p>\n<p><span style=\"color: #073763;\"><u><b>NUTRITION\u00a0<\/b><\/u><\/span><br \/>\nNutrients and calories. How to determine if you have the right nutrient formula. Details on the importance of each nutrient to weight loss.<\/p>\n<p>Get all the most recent <a href=\"http:\/\/itunes.apple.com\/us\/podcast\/fit-girl-your-guide-to-getting\/id258592484\" target=\"_blank\" rel=\"noopener\">episodes on iTunes<\/a> or download this episode here:<br \/>\n<a href=\"http:\/\/fitnessmakeover.com\/fitgirlguide\/podcast\/2015\/Fit222SelfSupportBigLiftsNutrients.mp3\" target=\"_blank\" rel=\"noopener\">Fit222: SelfSupport, BigLifts, Nutrients<\/a><\/p>\n<p>&nbsp;<\/p>\n<div style=\"text-align: left;\"><\/div>\n<div style=\"text-align: left;\"><a href=\"https:\/\/www.facebook.com\/fitgirlusa\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/facebook.png\" alt=\"Facebook\" \/><\/a><a href=\"https:\/\/www.twitter.com\/fitgirl\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/twitter.png\" alt=\"Twitter\" \/><\/a> <a href=\"https:\/\/www.youtube.com\/user\/GetFitTV\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/youtube.png\" alt=\"YouTube\" \/><\/a> <a href=\"https:\/\/fitgirlguide.blogspot.com\/feeds\/posts\/default\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/rss32.png\" alt=\"Podcast\" \/> <\/a> <a href=\"https:\/\/itunes.apple.com\/us\/artist\/fitness-solutions-palm-beaches\/id549019486\"><img decoding=\"async\" style=\"border: 0px none;\" src=\"https:\/\/r.mzstatic.com\/images\/web\/linkmaker\/badge_appstore-lrg.gif\" alt=\"Fitness Makeover - Fitness Solutions of the Palm Beaches, Inc.\" \/><\/a><\/div>\n<div style=\"text-align: left;\"><\/div>\n<p>Now available in paperback: <a href=\"http:\/\/www.thebookpatch.com\/BookStoreDetails.aspx?BookID=16327&amp;ID=16b09a09-c0df-4c92-8e26-269a23dda77a\" target=\"_blank\" rel=\"noopener\">&#8220;Mindset Makeover,&#8221; available at The Book Patch.com.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Goals and self support techniques, big lifts and weight loss, nutrient calculations. Check out the new new fitness jewelry at the Proshop and Quickfitclub.com for videos.<\/p>\n","protected":false},"author":2,"featured_media":1024,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[2,59,106],"tags":[133],"class_list":["post-545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-episodes","category-nonvideo","category-podcast","tag-2015season9"],"_links":{"self":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/545","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/comments?post=545"}],"version-history":[{"count":0,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/545\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media\/1024"}],"wp:attachment":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media?parent=545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/categories?post=545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/tags?post=545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}