{"id":622,"date":"2012-08-15T13:25:00","date_gmt":"2012-08-15T13:25:00","guid":{"rendered":"https:\/\/fitgirlpodcast.com\/show\/uncategorized\/fit-151-pulldowns-thoughts-and-metabolism-makeover\/"},"modified":"2012-08-15T13:25:00","modified_gmt":"2012-08-15T13:25:00","slug":"fit-151-pulldowns-thoughts-and-metabolism-makeover","status":"publish","type":"post","link":"https:\/\/fitgirlpodcast.com\/show\/exercise\/fit-151-pulldowns-thoughts-and-metabolism-makeover\/","title":{"rendered":"Fit 151: Pulldowns, Thoughts and Metabolism Makeover"},"content":{"rendered":"<p>&nbsp;<span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\"><b>NEWS: <\/b>&nbsp;<\/span><\/span><\/p>\n<div style=\"font-weight: normal; margin-bottom: 0in;\">\n<ul>\n<li><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">I&#8217;ve submitted two fitness apps to iTunes!&nbsp; The approval process takes longer than I thought! Oh, well, be sure to be a &#8220;fan&#8221; of the FitGirlUSA Facebook page for first notice of when the apps are available for download!&nbsp;<\/span><\/span><\/li>\n<li><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">My goal of getting over 100 iTunes reviews for this podcast is about to happen! If you haven&#8217;t done a review, please go to iTunes and do one for me! And tell a two friends to do the same (I assume ALL your friends subscribe to the Fit Girl Guide podcast, right???<\/span><\/span><\/li>\n<\/ul>\n<\/div>\n<div style=\"margin-bottom: 0in;\"><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\"><b>TRAINING<\/b>:&nbsp;<\/span><\/span><br \/><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">I am posting here and on Get Fit TV&#8217;s new website, a video podcast of exercises done the WRONG way!&nbsp; Unfortunately, I see too many exercises done incorrectly at the gym. I&#8217;m pointing out some common mistakes and hopefully, you don&#8217;t make any of them! This will be an ongoing series, since there is much material to cover! The first video is <\/span><\/span><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">Fit 151SP:<\/span><\/span><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\"> Wrong Way #1: Lat Pulldown showing various errors such as hand position, body position and technique.<\/span><\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><iframe allowfullscreen=\"allowfullscreen\" frameborder=\"0\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/mfpBJt0dFlY?rel=0\" width=\"420\"><\/iframe><\/p>\n<\/div>\n<div style=\"margin-bottom: 0in;\"><span style=\"font-size: small;\"><b>MOTIVATION:<\/b><\/span><br \/><span style=\"font-size: small;\">Training your mind is the key to keeping motivated! Learn how to change your thought patterns to support your goals!&nbsp;<\/span><br \/><span style=\"font-size: small;\">Part 1: Negotiating the &#8220;put downs&#8221;!&nbsp;<b> <\/b><span style=\"font-weight: normal;\">Put downs are just negative self statements or self-talk.&nbsp; You may not realize you are doing this and you may not be able to completely get rid of this negative self-talk, but you can use the energy to change those statements into positive, productive phrases that support your goals.<\/span><\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><span style=\"font-size: small;\">Don&#8217;t think this applies to you? I bet it does!<\/span><br \/><span style=\"font-size: small;\">Have you ever thought something like&#8230;&#8230;<\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><span style=\"font-size: small;\">I&#8217;m so stupid for doing that&#8230;<\/span><br \/><span style=\"font-size: small;\">I&#8217;m such an idiot for eating all that cake&#8230;<\/span><br \/><span style=\"font-size: small;\">How could I skip a meal&#8230;.<\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\">Don&#8217;t beat yourself up, just change the thoughts!<span style=\"font-size: small;\"> It&#8217;s important to know that positive thinking on top of skepticism doesn&#8217;t work! You must actively change the put down or negative thought to a positive one that you can repeat until that thought is transformed and automatic.<\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><span style=\"font-size: small;\">Let&#8217;s take the above examples and change them to positive:<\/span><br \/><span style=\"font-size: small;\">I did something wrong, and I can do it better now.<\/span><br \/><span style=\"font-size: small;\">I ate cake and am on my program for the next meal.<\/span><br \/><span style=\"font-size: small;\">I can plan better to not miss a meal. <\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><span style=\"font-size: small;\">Your homework is to find 2 of your put downs or negative statements and tell me on the Facebook page FitGirlUSA what they are. Also, tell me how you rephrased them into positive and productive statements that support  your goals.&nbsp; I&#8217;ll be able to review them and help you if needed.<\/span><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><\/div>\n<div style=\"font-weight: normal; margin-bottom: 0in;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\"><b>NUTRITION:<\/b><\/span><\/span><br \/><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">New! 21-day Quick Fit Fat Blasting Metabolism Makeover!<\/span><\/span>   <\/p>\n<div align=\"LEFT\" style=\"font-weight: normal; line-height: 100%; margin-bottom: 0in;\"><span style=\"color: black;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\"><i>I am so excited to share my amazing shape up secrets to help you achieve your best body ever!<\/i><\/span><\/span><\/span><\/div>\n<div align=\"LEFT\" style=\"font-weight: normal; line-height: 100%; margin-bottom: 0in;\"><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><span style=\"color: black;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">In my 30 years in fitness, I have found the best way to jump start your results is to focus on nutrition! In this program, we&#8217;ll start with a few easy steps that will help you see quick changes and give you the momentum to continue until you have the amazing body you have always wanted!<\/span><\/span><\/span><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"color: black;\"><span style=\"font-size: small;\">Nutrition plays a HUGE role in transforming your body into a fat burning machine, I\u2019ve created an easy to follow <\/span><\/span><span style=\"color: black;\"><span style=\"font-size: small;\">21-Day Quick Fit Fat Blasting Makeover Plan<\/span><\/span><span style=\"color: black;\"><span style=\"font-size: small;\">.  This is NOT a diet, rather, it is a way to help your body begin to process fat stores more effectively and efficiently!&nbsp;<\/span><\/span><\/span><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"color: black;\"><span style=\"font-size: small;\">Follow the guide exactly and you will see how quickly your body can change! Meal plans are made for every day of the<\/span><\/span><\/span><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"color: black;\"><span style=\"font-size: small;\"> 21-Day Quick Fit Fat Blasting Makeover Plan!&nbsp; Everything is done for you! All you have to do is EAT!!&nbsp; <\/span><\/span><\/span><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><\/div>\n<div align=\"LEFT\" style=\"margin-bottom: 0in;\"><span style=\"color: black;\"><span style=\"font-family: &quot;times new roman&quot; , serif;\"><span style=\"font-size: small;\">You can drop up to 10 pounds and two pant sizes in 21-days, just like my clients who have used this program! Check it out at the ProShop!<\/span><\/span><\/span><\/div>\n<p>Get the full <a href=\"http:\/\/itunes.apple.com\/us\/podcast\/fit-girl-your-guide-to-getting\/id258592484\" target=\"_blank\" rel=\"noopener\">episode on iTunes<\/a> or download it here: <a href=\"http:\/\/fitnessmakeover.com\/fitgirlguide\/podcast\/2012\/Fit151PulldownsThoughtsMetabolismMakeover.mp3\">Fit 151: Pulldowns, Thoughts and Metabolism Makeover<\/a><\/p>\n<p>&nbsp;  <iframe border=\"0\" frameborder=\"0\" height=\"90\" marginwidth=\"0\" scrolling=\"no\" src=\"https:\/\/rcm.amazon.com\/e\/cm?t=allinoneworko-20&amp;o=1&amp;p=48&amp;l=ur1&amp;category=amazonvideoondemand&amp;banner=0NV7S8PAP1Y8DYFGJC82&amp;f=ifr\" style=\"border: none;\" width=\"728\"><\/iframe><\/div>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp;NEWS: &nbsp; I&#8217;ve submitted two fitness apps to iTunes!&nbsp; The approval process takes longer than I thought! Oh, well, be sure to be a &#8220;fan&#8221; of the FitGirlUSA Facebook page [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[62,67,58,68,105,82,107],"tags":[],"class_list":["post-622","post","type-post","status-publish","format-standard","hentry","category-diet","category-equipment","category-exercise","category-motivation","category-self-talk","category-video","category-workshop"],"_links":{"self":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/622","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=622"}],"version-history":[{"count":0,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/622\/revisions"}],"wp:attachment":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media?parent=622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/categories?post=622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/tags?post=622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}