News: If you have taken the surveys check for an email from me, may be in your spam folder, review of program from survey, if you want to be included the survey is on the home page of Clubfit, coachkira.com.
TRAININGThe Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism. Are you doing it correctly?
Common mistakes when doing the Reverse Lunge include:
- lifting of the front leg heel
- using the rear leg too much
- leaning forward
- poor posture
Key points to focus on for a good Reverse Lunge:
- Keep shoulders back and down for proper posture
- Focus on the front leg, which is your working leg
- Drag your rear leg, don't use it!
- Move slowly
- Keep the heel of the front leg pressed into the floor
MOTIVATIONHow to Build Self-Esteem and Self-confidence! This actually a very large chapter in the book, Mindset Makeover, with 15 sections full of ways to build self-esteem and have the self confidence you always wanted!
Part 1: Identify your emotions.
Acknowledge your emotions and how they can make you overeat or have cravings or may be the cause of your self-sabotaging behavior. Whatever it is that makes you feel the emotions you have, identify it, give it a name, and write it down!
Part 2: Where do the emotions come from.
For example, does your damaging emotions come from:
- Something or someone that makes you feel uncomfortable, inferior, worthless, ashamed?
- What are your insecurities, what causes you anxiety?
- What does your self-talk say to you?
- Some examples of things that may affect your self-confidence and self-esteem are: acne, sexuality, body image, learning ability, athleticism or lack of, regrets, schoolmates, teachers, family, past traumatic event, or negative experience.
Part 3: Is this a past emotion?
Check if this emotion is a hold over from the past, and if it is still relevant to your life today.
Part 4: Create your Emotion Checklist
Complete these steps:
1. “I feel........” Write a complete sentence of how you feel. Name the emotion that is holding you back from success!
2. “Why I feel.....” Identify and define why you feel this way. Every feeling you have is legitimate and worthy of attention!
3. “This emotion no longer holds me back from success, because I am....” Write your new “I am” value statement.
4. Use this to repeat daily to reprogram your mind for success!
Get more of these action items and ways to build self-esteem and have the strong self confidence in the book Mindset Makeover available on thebookpatch.com or at Fitnessmakeover.com.
NUTRITIONNutrition myths you need to stop believing, Part 2!
Myth #4: Eat carbs in the morning so you can burn them off throughout the day.
Carbohydrates boost the production of the neurotransmitter serotonin, which aids with sleep. Therefore, if you consume carbs, do so at night.
Myth #5: Eating lots of fruit is good for you.
Sounds convincing, but no. You should limit your fructose consumption to less than 25 grams per day. This includes fruit. If you are on a low-carb diet, no fruit for you!
Myth #6: Butter is bad for you.
On the contrary, organic butter from pasture-raised cows is very healthy. It contains CLA (conjugated linoleic acid, a healthy fat) and vitamin K2, and it has a 1:1 ratio of omega 6 to omega 3.
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Fit 185: Reverse Lunges, Build Self-Esteem, Nutrition Myths Part 2