Lets move into a area that is far too neglected by mainstream health and fitness professionals, the mind. Most books or courses concentrate on the physical side of weight gain or weight loss and completely neglect the mental side of things.

Visualization can play an important part in gaining or losing weight and maintaining a healthy lifestyle.  Changing their Physique can be difficult for many people who don’t use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by “day dreaming”, you can significantly improve your chances in achieving your goals.   When we think positive and tell ourselves we can do something its more likely to happen.

We all at some point in our life visualize wanting the body like Greek God Statue or the Lady on the cover of your favorite magazine.  This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more fit individual, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you . I can’t stress enough how important it is for you to believe in your visualization goals. You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can achieve that body you have always desired, and then putting the work in will allow this dream to come true.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image.

Brandi had to first Visualize and Believe before she could Transform

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one’s inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn’t time consuming especially when taking in the benefits received.

It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session.

When you begin your relaxation sessions, make sure you won’t be disturbed – lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself 12-16 weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a muscular or toned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant – in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends.

Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

Remember set a goal for your ideal weight, You must want to gain weight, Visualize yourself at your ideal weight, Use positive images at every opportunity ,Practice these

sessions on a daily basis and over a period of ten weeks you’ll be on your way to become more fulfilled, happier and muscular.

To sum up everything you must first believe you can do it, every negative thought that comes into your mind, every excuses must be thrown out and you must keep wokring towards the body and health you have always desired.  Its is possible you just have to be willing to Believe!!!

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The practice of dietary and applied clinical nutrition for a wholesome lifestyle and holistic healthcare is based upon the following, time honored foundational principles:

“A sound mind, in a sound body”

It is of immeasurable importance to know and believe and appreciate that one is not only what one eats and metabolizes for physical health and well-being, but also what one thinks and metabolizes for mental and emotional health and well-being, and what one believes and metabolizes for spiritual health and well being.

Many vital and indispensable factors contribute to the unimaginable complexity of sound physical and metaphysical health and healthcare for the human being.  Among these are the following principle example

Finally, it should never be forgotten that personal cultural stress, both physical and metaphysical, is the major contributing factor to unsound health and unresponsive healthcare.

Dietary Suggestions

Both reasonable and straightforward, the famous principle is as follows:

“Let Your Moderation Be Known to All”

Eat Plenty of Quality Proteins- Lean Meats, Tofu, Beans, Protein Shakes, Egg Whites

Do not eat unnatural or processed foods, refined carbohydrates, hydrogenated oils and fats, canned good and prepackaged products.

Drink plenty of pure water daily (one-half body weight in ounces) and limit alcoholic beverages .

Do not drink cola beverages at all or sweetened-artificially or naturally-fruit juices in excess.  Coffee and tea, however, whatever one might think of the enduring caffeine controversy, are known to offer many health-promoting phytonutrients including antioxidants and polyphenols.

Balance dietary intake to reflect a greater percentage of protein over both fats and carbohydrates in encouraged.

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Thoughts > Feelings > Actions > Results. If you don’t like your results, become aware of what you’ve been thinking. With practice, you can change your thoughts about eating, physical activity, and anything else, to get the results you desire. The only disability in life is a bad attitude. I hope all of you had a wonderful Easter!!!.. Are you feeling guilty for all the food you ate yesterday? Well dont feel bad, just do something about it. Get in a good workout, go for a walk, be active. Also realize that you must eat right before you get your body the way you want it. Check out my latest video for the rest of the secret… Abs are Made in the Kitchen!!

VIDEO ON HOW TO GET GREAT ABS

Cheers Micah and Diana

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I came across this article and had to share it with everyone.  Im hoping after reading this you consider a healthier alternative

What’s in Fast Food Chicken? (Hint: It’s NOT Chicken)

Written by Shilo Urban

Frying chicken is fairly simple, if a little messy. You dip pieces of chicken into a mix of egg and milk, roll them around in flour and spices, then cook the chicken in sizzling hot oil until the pieces are brown, crispy and delicious.

But wait! Don’t forget to add a dash of dimethylpolysiloxane, an anti-foaming agent made of silicone that is also used in Silly Putty and cosmetics.

Now add a heaping spoonful of tertiary butylhydroquinone (TBHQ), which is a chemical preservative and a form of butane (AKA lighter fluid). One gram of TBHQ can cause “nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse,” according to A Consumer’s Dictionary of Food Additives. Five grams of TBHQ can killyou.

Sprinkle on thirteen other corn-derived ingredients, and you’re only about twenty shy as many ingredients as a single chicken nugget from McDonald’s. And you were using pulverized chicken skin and mechanically reclaimed meat for your chicken, right?

No one in his or her right mind would cook chicken like this. Yet every day, hoards of Americans consume these ingredients in Chicken McNuggets, which McDonalds claims are “made with white meat, wrapped up in a crisp tempura batter.”

However chicken only accounts for about 50% of a Chicken McNugget. The other 50% includes a large percentage of corn derivatives, sugars, leavening agents and other completely synthetic ingredients, meaning that parts of the nugget do not come from a field or farm at all. They come from a petroleum plant. Hungry?

Scariest perhaps is the fact that this recipe is a new and improved, “healthier” Chicken McNugget launched in 2003 after a federal judge called the deep-fried poultry bites “a McFrankenstein creation of various elements not utilized by the home cook.” Also terrifying is the fact that these McFrankenuggets are overwhelmingly marketed to children who love their fun shapes and kid-friendly size.

While McDonald’s is of course the poster child for fast food ire, if you look at the nutritional information for chicken at any fast food restaurant, the ingredient list will be dozens of items longer than the egg, flour, chicken and oil recipe you might use at home.

Eating fast food is a habit, but it is one that you can break? No doubt you rarely plan to have a delicious meal at Arby’s for dinner, a lingering lunch at Carl’s Jr. or a special breakfast at the Burger King in the airport. It just happens. You are late, tired, hungry, broke, or all of the above. You have no time, and you must find something to eat before you crash. All of a sudden a bright, friendly sign beckons from the side of the road: Drive-through!

In five minutes you are happily chowing down on an inexpensive, filling meal. But don’t be fooled – the true cost of fast food does not come out of your wallet, but out of your body, your health, and your years on this earth.

You can break the unhealthy fast food habit: educate yourself about the true ingredients of fast food items, plan ahead for your meals, carry healthy snacks like nuts to ward off hunger and cook healthy chicken recipes at home. Convince yourself that fast food is the most disgusting stuff on the planet and is harmful to you and to those you love. After reading this, that shouldn’t be too hard.

Full ingredient list for a Chicken McNugget (from McDonald’s website):

White boneless chicken, water, food starch-modified, salt, seasoning (autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical source), safflower oil, dextrose, citric acid, rosemary), sodium phosphates, seasoning (canola oil, mono- and diglycerides, extractives of rosemary). Battered and breaded with: water, enriched flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), yellow corn flour, food starch-modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, whey, corn starch. Prepared in vegetable oil (Canola oil, corn oil, soybean oil, hydrogenated soybean oil with TBHQ and citric acid added to preserve freshness). Dimethylpolysiloxane added as an antifoaming agent.

Full ingredient list for my mother’s fried chicken:

Bone-in chicken pieces, egg, milk, flour, canola oil, salt & pepper.

For some healthy alternatives check out Our

Healthy Tacos Recipe

Hitch Fit Protein Pancakes

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I’m sure you’ve seen the ads, commercials and infomercials for detox cleansing systems, or perhaps you’ve had a friend who swears that by drinking lemon water all day or cayenne maple tea, you can shed loads of unwanted “weight” in a week or less. Or maybe you’ve heard that one of your favorite celebrities “cleanses” and that’s why they look the way that they do. What’s the scoop then? With all of these glowing testimonials, is detox cleansing truly a good way to lose weight?

Well, I guess you could say the answer to that question is yes. IF you are interested in short term weight loss, IF you are interested in “scale weight” that will fluctuate back to where it started as soon as you return to your normal eating habits, and IF you don’t care that you are potentially losing lean muscle tissue, slowing down your metabolism and putting your body in a state where it will much more easily store added fat. If that is what you are interested in, then go ahead and do a cleanse.

You see, the majority of cleanses are either all liquid, or are very low calorie. Under these conditions, when your body is getting far fewer calories than it is used to, and typically far fewer calories than it needs to even perform the basic bodily functions, you are definitely going to lose “weight”. The weight you are losing is mainly from water in the first couple days of the cleanse, you also lose glycogen, and the most dangerous part of these low calorie cleanses is that when you put your body into a state where it thinks it is starving, it will adapt quickly by slowing down your metabolism, using calories at a very slow rate so that it doesn’t starve, and feeding on lean muscle tissue for fuel as needed. You may lose a small amount of fat weight in the process of cleansing too, but the adverse affects of losing the muscle tissue, slowing down your metabolism, and then gaining back fat weight quickly and easily when the cleanse is over are NOT worth it.

If you are interested in FAT loss, and not just scale weight, then we have a completely different story. The answer to should you do a detox cleanse if you are wanting to shed fat weight is a resounding NO. If you are interested in having a lean and fit physique, then starving your body for any period of time isn’t going to get you to where you want to be! The best way to lose fat weight is actually to EAT and EXERCISE, the most effective means of fat loss, and I don’t just mean short term fat loss, but LONG term, is to make healthy changes to your eating and exercise habits that you can maintain for the rest of your life. You’ve got to eat the right types of foods, whole foods like lean protein sources, whole grains, fruits, vegetables and healthy fats, you’ve got to eat frequently to keep your metabolism racing and to make your body a fat burning machine, and you’ve got to eat enough calories so that your body isn’t afraid to use up that fuel for energy, and so that you don’t sacrifice losing precious lean muscle tissue.

Ironically, the best way not only to lose body fat but ALSO to cleanse or “detox” your body is by eating properly and drinking plenty of water. Eat a diet consisting of whole foods, drink 3/4 of a gallon to a gallon of water a day, eat plenty of vegetables and fruits then your bowels and kidneys are going to function just fine. You don’t need to starve yourself by going on a liquid or low calorie cleanse to “detoxify” your body. And rather than focusing on just detoxing your body for a couple of days or a week, why not focus on keeping it in a non-toxic state ALL the time by creating and maintaining a fit and healthy lifestyle and eating habits!

Check out this clip of Micah and Diana on the NBC Action News in Kansas City talking about detox cleanses!

If you live in Kansas City check out www.HitchFitGym.com for information on one on one personal training. If you are ready to change your body and your life with Hitch Fit, and don’t live locally, or would prefer the online program, click the link above to start your transformation today. By this time next year YOU could be on the Hitch Fit Wall of Fame!

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One of my favorite dinner nights when I’m not dieting hardcore is the taco night.  I always love eating a meal that can be perceived as a bad meal yet you turn it into something healthy by cutting out most of the unnecessary fats and calories.

The Hitch Fit Tasty Taco Video-

The tacos in the video are about 150 calories per taco. This is a meal that you eat when you are not dieting and just in a maintenance phase or bulk phase. If you want to shed some of the calories use less cheese or fat free cheese, cut the sour cream and switch to a small wheat tortilla ..

So women if you decide to make these tacos stick with 1-2 tacos and guys stick with 2-4

Recipe

Ground Turkey Breast
Shredded Lettuce
Fat free or less fat shredded Cheese
Fat Free Sour Cream
Taco Sauce
Small Taco Shell or Wheat Tortilla wraps

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With so many people drinking soda, coffee or popping diet pills it was a must for me to explain all the positive and negative things associated with this highly addictive stimulant. I’m going to give you the Good, The Bad and the Downright Ugly. Everything we do and eat must have balance. Too much caffeine can have some bad side effects.

The GOOD- (if taken in moderation, 1-2 cups of coffee or tea, and no sugar added)
- You become more alert and think clearer
- Increases your short-term memory
- Can help you stay younger feeling
- Short term improves your mood and overcomes depression, creating an
- Can increase exercise intensity and stamina
- Can be used as a painkiller
- Grows brain cells in the areas of the brain responsible for long-term memory

The BAD-(in excess, drinking it morning, noon and night)

- Mood Swings

- Insomnia

- Weight Gain

- Depression

- Anxiety

- Energy swings

The UGLY-(downright gross)

This is a video I recently saw that portrays what you are really drinking when you drink that soda loaded with sugar and calories. This should make you think twice the next time you choose a beverage.

As the video states by drinking one can of soda a day over a year period of time you can gain up to 10lbs of fat per year. To burn that off you need to do about 35,000 calories of cardio, which comes out to about 58 hours of running, not a great trade off in my opinion.

Many people who are addicted to caffeine were shown to be addicted to another stimulate called tobacco. We all know the risks of smoking such as cancer, emphysema to name a few. Caffeine can be just as addicting and have some negative effects such as anxiety, mood swings, insomnia and periods of fatigue during the day. You want to keep your body balanced energy wise pretty much from the moment you wake up till the moment you go to bed other then your workout where you will need to fuel your body with foods that will spike your energy levels for better performance and when you are getting ready for bed you need to become much more calm and relaxed so you can sleep properly. Drinking things like soda and coffee in excess will cause imbalance of energy levels, which means you will have higher energy levels temporarily but you will crash than will have feeling of fatigue and depression. You want to stay away from soda for another reason, the large amount of sugar and empty calories. Sugar is the one thing that must be eliminated for your diet for you to achieve the body and health you desire. When you take too much sugar in at once your insulin levels spike causing you to store fat that is not burned off. The key is trying to get all your energy from working out and eating the proper foods. Start adding oatmeal in the morning and brown rice for lunch these are slower digestive carbohydrates that are geared to give you long term energy not the super high, super low feeling

Not enough reason to quit yet, ok keep reading.

ADDICTED TO SODA, HOW TO QUIT?

So now down to the nitty giddy… How do I quit drinking soda, IM ADDICTED? Over 5 years ago my mother went through a period of time where she was drinking up to 6 cans or more per day. Each one of these very popular soft drinks had over 35 grams of sugar and 200 calories in them. That’s 800-1200 calories and over 140-260 grams of sugar causing her constant up and downs throughout the day and weight gain over that period of time. When she started crashing she would drink another can to keep her energized. Needless to say I showed her what I used my soda for, I opened my hood on my car to find a corroded battery cable.. I poured my soda all over the corrosion and to her surprise it ate all of it off the battery. I also shared with her a study they did with a bolt and a popular soda that she happened to drink. They placed the bolt into the soda and within a period of time the soda had 100% eaten the bolt. What does this do to your insides? My mother soon quit all sodas and switched to nothing but water. In 3 months she lost 20 lbs just because of the soda and felt far more energized throughout the day. Initially she was tired and told me she was having headaches but it was only a matter of time when even the thought of soda seemed disgusting. PEOPLE GET OFF THE SODA there is no other way to put it. It’s an addiction much like other addictions, you only have control of the situation when you take control, until then your soda will have control and cause a downward plunge. You will look in the mirror one day and ask yourself “what has happened to me”.
Where do soda calories go if they are not burned off? Yep that’s right, your butt, your things, your arms and your stomach, EVERYWHERE. If you are genetically bigger in your butt then your butt is going to get bigger ladies. Men your stomach growing on you and those 33 jeans no longer fit, get off the soda. Soda will make cause highs and lows throughout the day and you will gain extra weight which means you have to buy bigger clothes, is all of this worth it to you all over something that is 100% controllable

DIET/ZERO SODA CAN BE MAKE YOU GAIN EVEN MORE WEIGHT

The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio. Fowler reported the data at the annual meeting of the American Diabetes Association in San Diego.
Fowler’s team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.
For regular soft-drink drinkers, the risk of becoming overweight or obese was:
• 26% for up to 1/2 can each day
• 30.4% for 1/2 to one can each day
• 32.8% for 1 to 2 cans each day
• 47.2% for more than 2 cans each day.
For diet soft-drink drinkers, the risk of becoming overweight or obese was:
• 36.5% for up to 1/2 can each day
• 37.5% for 1/2 to one can each day
• 54.5% for 1 to 2 cans each day
• 57.1% for more than 2 cans each day.
For each can of diet soft drink consumed each day, a person’s risk of obesity went up 41%.

There is something within Diet soda that is causing people to become hungrier, it could be the fact they feel they are dieting with the soda so they super size everything or an actual chemical that is causing their brain to increase their appetite.

When you do decide to let this addiction go you will go through a week or so period of time of headaches and low energy, this is common but be prepared by taking your multi vitamins, eat healthy foods and get your workouts in. Substitute your soda for water. Water is yummy and does the body good. We typically eat or drink certain things because we love the taste but you have to look at food and drinks as your fuel for the day and your workouts not short term satisfaction that only makes your life more difficult.

DROP THE POP
SODA IS SUICIDE TO THAT BODY YOU DESIRE

NEED I SAY MORE

If you live in Kansas City check out www.HitchFitGym.com for information on one on one personal training. If you are ready to change your body and your life with Hitch Fit, and don’t live locally, or would prefer the online program, click the link below to start your transformation today. By this time next year YOU could be on the Hitch Fit Wall of Fame!

Diana’s contact: diana.chaloux@yahoo.com

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Was very excited to share my latest recipe with everyone.  If you love Cinnamon Rolls you will love these pancakes.  Each Pancake is only 100-150 calories , full of protein and good complex carbs.

NEXT WEEK I WILL BE SHARING THE PETER PUMPKIN EATER PROTEIN PANCAKES…. JUST IN TIME FOR HALLOWEEN

Cinnamon Roll Protein Pancakes (makes 6-10)

1 cup Oatmeal

8 egg whites

Cinnamon (add the amount you desire)

Molly Mcbutter- Butter sprinkles (add the amount you desire)

2 scoops of Vanilla Casien Protein (you can use whey isolate or soy as well)

Blend all ingredients in blender, let sit for a couple of min. while your skillet or pan heats up. Set heat to low/medium. I like mine a bit thicker so I use the casein protein. I top everything with sugar free syrup and cinnamon… It tastes so good you would never think it’s healthy.

Low Sugar Icing-

8oz- fat free cream cheese

8oz- sugar free cool whip

3/4 cup skim milk

Sugar free vanilla pudding

LAST WEEKS PEANUT BUTTER BLAST PROTEIN PANCAKE-http://hitchfit.com/micahhitchfit-com/2010/10/05/nutrition/protein-peanut-butter-pancake/

Ready to change? Click below to start today!

Hitch Fit Trainers Diana Chaloux and Micah LaCerte

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We just got featured on the NBC action News with these delicious protein pancakes and I wanted to share the recipe with you. I initially got the recipe from a close friend Jose Cruz and then I tried many different flavors and ideas in the mix to make the 3 different cakes that I liked best. NEXT WEEK I WILL BE SHARING MY CINNAMION ROLL PANCAKE RECIEPE!!!

The Peanut Butter Blast!!!
(makes 6-10 pancakes)
8 egg whites
1 cup of oatmeal
2 1/2 tbsp of Brown sugar splenda
2 tbsp of natural peanut butter or For less calories try the PB2 Powdered PB
2 scoops of vanilla whey isolate or casein Protein (pick your favorite)
Add a bit of water to the mix if its too thick.

Each cake is around 120-150 calories, packed full of protein and good complex carbs and healthy fats!!!

Blend all ingredients in blender, let sit for a couple of min. while your skillet or pan heats up. Set heat to low/medium. I like mine a bit thicker so I use the casein protein. I top everything with sugar free syrup and cinnamon… It tastes so good you would never think it’s healthy.

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