Wednesday, June 19, 2013

Fit 175: Sabotage Words, American Ginseng and a Six Pack of abs!

In this episode: Sabotage Words, American Ginseng and two steps to a Six Pack of abs!

Motivation:
Sabotage words are obstacles to your goals that hold you back without you realizing it! One such sabotage word is “wish.” In the upcoming book,"Mindset Makeover," I review several common sabotage words and how to eliminate them from your vocabulary! Why is “wish”a sabotage word? It's because intangible, nonphysical action is implied with the use of the word “wish”.  For example:
“I wish I could lose weight.”
“I wish I had more time to exercise.”
“I wish I had family that supported my goals.”
“I wish I liked healthy foods.”

What are those statements really saying? Expand those sentences and you'll see where this sabotage word is taking you!
“I wish I could lose weight.......but......I'll try........”
“I wish I had more time to exercise.....but......I'll try........”
“I wish I had family that supported my goals....but......I'll try........”
“I wish I liked healthy foods.....but......I'll try........”

“Wish” is not an action word! It does not imply action toward an activity. Sure, it's nice to have wishes! However, in order to make things happen, you need action! The word “wish” used as a verb means “concerning the future.” When creating new thought patterns and habits, the verb tense is very important!

POSITIVE, PRESENT TENSE STATEMENTS ONLY! 
You will need to practice making positive, present tense statements! Review the verb in every new statement you make. You'll be surprised! Although your mind works in the present, your words tend to be in the future! Make your thoughts and your words work together to build the life and body you want!

Proactive Exercise: Write down at least 3 sentences you currently say that use the “wish” sabotage word. Rewrite these the correct way and begin to repeat each sentence out loud several times each day! Remember, no “wish”, “but” or “try”!


 

Nutrition:
First, some history and interesting facts about American ginseng. American Ginseng is an herb and grows wild in forests of the eastern United States. It's  a vertical plant that reaches a height of 0.3 to 0.7 meters and has twisting roots, greenish-white flowers and red berries. American ginseng, was at one time plentiful in all mountainous regions of the United States. However, it was over-harvested in the mid-1970s, and was subsequently defined as an endangered species. Now, only licensed ginseng harvesters are allowed to dig for the wild ginseng root. Currently, 18 states issue licenses to export it.

American ginseng is similar to Asian ginseng. Asian ginseng has grown in the wild in Northern Manchuria and has been harvested there for thousands of years.  American Ginseng is not a drug and should not be taken as such. The Food and Drug Administration (FDA) has classified it as a “generally recognized safe food” (GRAS).

Its usage is wide spread. From soft drinks to oils and extracts used in soaps and cosmetics, American ginseng is quite versatile. American ginseng is used for stress, to boost the immune system, and as a general tonic (medicinal aid) and stimulant. It is often used to fight infections such as colds and flu. How does it work? American ginseng contains chemicals called ginsenosides that seem to affect insulin levels in the body and lower blood sugar. Other chemicals, called polysaccharides, might affect the immune system.

Now you know about American Ginseng! Look for it the next time you purchase sports drinks, soaps and more!


Training:
For most people, a six pack abs is a daunting goal! Yes, it requires hard work and dedication, but it is possible! Here is a general 2-step guide that, if followed religiously for 3 months, will produce results!

Step 1: Nutrition
This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals.  This jump starts your metabolism. Stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup. Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic,  you may slip here and there, but make a conscious effort to improve your eating habits, because getting a six pack will be impossible if you don't.

Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week. The cardio you do can be anything: walking, running, biking, swimming....whichever cardio you don't mind doing so that you'll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week. Weightlifting is crucial because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes or weight training, a minimum of 2 times a week, optimally 4 times a week.

Follow the above for 3 months consistently, and while results will vary from person to person, you will experience improvement! It will take dedication on your part, but imagine the feeling you'll get when you look in the mirror and like what you see!



Here's what I want you to do: Vote in the upper left hand corner of this page for the E-course structure, then go to the FitGirlUSA Facebook page and share your thoughts on this podcast!

Get all the most recent episodes on iTunes or download this episode here: Fit 175: Sabotage Words, American Ginseng and a Six Pack of abs!


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