Lifestyle

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17 Jul: 80/20 Rule

Our goal here at Movimento Fitness is to teach you to live and eat in a way that is sustainable long-term. No yo-yo diets or quick fixes here! As you know, we run nutrition based challenges throughout the year that really require you to step up your nutritional compliance, but for the most part, we encourage you to follow the 80/20 rule. 80% of the time you’re eating on plan foods – protein, vegetables, fruits, good fats, and some good fibrous carbs. The other 20% you get to do as you please. Now, don’t gorge yourself. A 20% meal doesn’t mean eating an entire pizza. It does mean enjoying the foods you love but with more consciousness.

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16 Jul: For Mom’s That Don’t Have Time

Over my years working in fitness and nutrition I’ve worked with A LOT of moms. Given that moms give to everyone around them, I’ve had to really navigate what holds them back from giving equally to themselves. I’ve talked to hundreds of women about their struggles when it comes to sticking with their fitness. I know about the fear of failing again, the fear of starting over, and the fear of falling off the wagon. I know about the cravings and lack of knowledge of how/what to eat. I’ve watched them spend endless hours on treadmills, working with trainers, and exercising with little to no return on their time and energy investment. And I’ve seen them give up time and time again. After coaching hundreds of clients and specifically interviewing many women around their biggest areas of struggle, several things stand out as major issues that cause setbacks or failures,…

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06 Jul: I Love Change

You want results. That extra 15, 25, or even 50 pounds should have been gone…like…yesterday, right? You want to be pain-free but getting off the couch or out of the desk chair seems near impossible? We all want a better body, to be healthier, to live longer. But we don’t want to put in the work to get there. Even worse, CHANGE IS SCARY! People are truly terrified of change and of the unknown. In order to lose weight, manage pain, get stronger, perform better and alter your body/health in whatever way aligns with your goals, change must happen. And if you’re not mentally ready for it, it’s not the time to try to change. You have to be very mentally aware and focused if you are going to make life-altering changes. We have an awesome program here at Movimento Fitness, and people seek us out, ready to change and…

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26 Jun: Stress and Weight Gain

Have you ever eaten well, exercised consistently, and consumed plenty of water only to see no changes in your body? Have you wondered why, despite your best efforts, you find your pants getting tighter and you’re getting more and more tired. Look back on those times. Maybe you’re experiencing it now. What has been your stress level in those times? You see, your body knows prolonged stress as your ancestors used to experience it. It meant prolonged periods without food. Your body is programed to see long-term stress as a threat to your survival, so it tells your body to do 2 things: store energy and increase hunger. This is why we gain weight in stressful times, even despite solid food and exercise efforts. So, what can we do about it?

05 May: Fitness Expands Your Mind

When you start a program to get healthy and fit, develop better habits, get out of pain, or whatever the case may be, one thing you probably don’t expect is how your mind transforms. Health and fitness can be very elusive, multi-failure, hard to reach topics for the majority of people. You may have even thought at one point that it’s just not possible for YOU to achieve your goals, especially when under the influence of prior failures.

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12 Apr: The 4 step process for REAL change

Having worked in the fitness industry for years, I’ve met a lot of people who say they want to change. They’re unhappy with their bodies, their performance, their feelings of being out of control, or maybe they’re even in physical pain. But as you might guess, change is HARD. Without getting too scientific, all 3 major areas of your brain were designed to prevent change, discomfort, and walking into the unknown. Your 2 million-year-old human brain is doing its job, but you’re not getting what you want because of the stories it’s telling you and your subconscious acceptance of them.

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13 Mar: Why We Have Negative Emotions

No one likes the experience of feeling negative emotions. Whether it’s stress, uneasiness, unhappiness, or disappointment – it just feels bad. And it’s supposed to. You see, negative emotions serve a purpose in our lives. They are a CALL TO ACTION. When you feel those negative emotions coming up, carefully evaluate what they are occurring around. What is causing you to feel that way? Negative emotions are there to drive you do something differently in life. If you sit in your negative emotions and do nothing, they will linger. If you take action toward changing the situation, you can exchange the negative feelings for positive ones. Let’s look at an example. People often come to us here at Movimento Fitness with negative emotions around their bodies. They avoid mirrors, having their partners see them unclothed, or they feel a general need to cover up. There can be shame, disappointment, self-doubt, or…