In this episode, harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!

MOTIVATION

How do you view yourself? Take time for your self-awareness! 

Every day for 1 week: Write down 3 things/positive ways you view yourself.

Every day for 1 week: Write down 3 your outstanding qualities. 

Your Self-image is crucial to success. it is how you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction. 

Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you. 

How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing. 

Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance. 

Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time. 

If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because… 

....I feel good about my… 

.....I really enjoy doing...…

 
NUTRITION
 
Carbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs.

TRAINING
 
More exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast!

Myth: Squat to 90 degrees (thigh parallel to floor)
It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes, college and some pros still hold this to be true, yet we've know for years otherwise. Beware of the person that advises you do squats and stop at 90 degrees, thighs parallel to the floor!
 
I found two great sites for information on anatomy and sports [See image Pain in the soft tissue of your knee ] When it comes the knee,the most unstable angle is at 90 degrees! This is where the ligaments are stressed the most!  See knee anatomy image and you'll understand the stress on the ligaments when you stop at 90 degrees is shear force. 
 
Going below parallel engages the hamstrings and glutes to help stabilize the knee.
 
What to do instead: Lower the weight! Increase flexibility and focus on range of motion of your squat.  This may take time and need lots of stretching and strengthening of the hams and glutes to balance. The pay off is more muscles worked and ability of joints to stay healthy!

Aside: When you injure your knee the doctor has you sit and bend it to 90 degrees to test the laxity of the ligaments – look up the  “Anterior Drawer Test” at https://www.ebmconsult.com/articles/anterior-drawer-test which I found to be a great site for information! )

 

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Fit 255 Harmful Exercises, Best use of carbs, View Yourself

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