MOTIVATION Way back in Podcast #70, I introduced you to finding your Mantra. You learned that the repetition of a word or a few words have the capacity to bring about miraculous results such as increased self-confidence and self-esteem or staying on track with your fitness program! It is all based on a simple psychological principle, “as you think, so you become.” In this episode, you'll learn more about how to use your Mantra & Meditation to help you lose weight, get in shape and reach your fitness goals! Mantras should have a positive meaning. They remind you that your true nature is something great! If you start to think about the best part of your being, you will begin to have more self- confidence and this will show in your actions. It is not enough to just think about a mantra once, and then forget it. You need to think of your mantra in a concentrated and systematic manner over a period of time in order to get results. Also known as a “ritual” or “habit”. This can be as simple as repeating your mantra (in your head) while you brush your teeth, or writing it on an note and attach it to a mirror. Whatever helps you to repeat the mantra consistently over a period of time (ie 21-days) to form new habits! Add 5 minutes of quiet time each day to focus on your mantra and nothing else! Meditation and mantras go together very well! In order to get the benefits from mantra meditation, you need to meditate regularly with a mantra that has a positive, present tense meaning. Meditation is a process where you concentrate on the mantra and its meaning for as long as you can, and when you mind wanders, you bring it back. TRAINING What is a repetition? Why do we use certain numbers for repetitions? A repetition is a goal to reach during an exercise. The suggested repetitions are not an absolute! In fact, the +/- 2 rule applies when working out. Understanding why the repetition is a guide and not the most important part of your workout will help you get better, more focused workouts, and better results! NUTRITION We've talked alot about keeping a food journal or a log, especially if you are trying to lose weight. Have you done that? Have you actually kept a food journal for a day ore more? I challenge you (Challenge #1) in the next week to keep a food log (on paper or computer) and record every bite you eat! Then look up the foods in a book or the internet and total your calories. Also total your grams of Proteins, Carbs and Fats. Challenge #2 is to report to me via Facebook or Twitter what you learned! You don't have to give details, just tell me if the numbers you got were one of the following: what you expected more than you expected less than you expected. Then tell me how many grams of protein you got in for that day. Most people who exercise should have a goal of at least 100 grams of protein dail. Realistically, anywhere between 100-200 grams of protein per day, may be more accurate. Of course, it depends on your weight, lean mass, age etc. Doing my best to keep the podcasts coming every Wednesday (like previous years). Enjoy! Visit me on facebook.com/fitgirlusa and twitter.com/fitgirl. Get all the most recent episodes on iTunes or download this episode here: Fit 162: Mantra, Reps and Nutrition Truth!