Many of my clients come to me wanting to lose body fat, whether to help with a medical condition, increase their energy and quality of life or for aesthetic reasons. It can be a difficult and even painful process, especially for women and especially as we get older. We want to stop making and storing fat and burn it instead. But how do we do that? It can be confusing to know what to do with so much misinformation out there, including “expert advice” and FDA guidelines that are often not supported by research.
We have to stop eating foods that increase our insulin secretion. The job of insulin is to shuttle glucose into the adipose cells to be made into fat. Every time we eat foods that stimulate insulin secretion, we put ourselves in fat-storing mode. When we don’t eat or when we eat foods that do not increase insulin, our bodies can start burning fat. But as soon as we eat something that jacks up our insulin, we’re kicked out of fat-burning mode.
There are two simple concepts that can keep you in fat-burning mode longer and, in time, make your body more metabolically flexible (happy burning both sugar and fat – whatever’s available), thereby reducing appetite and cravings and comfortably giving you all of the energy you need when you need it. In other words, you don’t need to suffer to lose body fat. You just need to change up your routine a bit.
The first concept is intermittent fasting. We all fast for about 10-12 hours or so throughout the night, which is about the amount of time it takes our bodies to run through our sugar stores and be hungry to break our fast (breakfast). Go longer than that without eating, and your body will have to burn the fat it has on board for energy. Research shows that the more you allow yourself to go a little longer (say, 16-20 hours) without eating anything that will stimulate insulin, the more metabolically flexible you will become. If you’d like to try this, I’d recommend that you ease into it and make your eating window during times that you’re most likely to want to eat. I usually fast for 16-20 hours each day and just skip eating in the morning because my body has never felt good when I’ve fed it in the morning. I just have some coffee with a little heavy whipping cream in it, then I do my workout fasted and wait a few more hours to break my fast.
Doing a workout fasted works for me because I feel better working out without anything in my stomach. I burn more body fat that way, too. Waiting a few hours after working out to start stimulating insulin secretion also helps me burn more body fat. Again, this is something you can work up to if you want to try it. As always, listen to your body and do what makes it feel good.
I typically break my fast between 11 a.m. and 1 p.m. with a bowlful of raw greens and some kind of casserole on top. I love casseroles and make vegetable-based ones with some meat and lots of healthy fats. Then I throw some more healthy fat on top. A couple favorites are arugula topped with steak and mushrooms in a balsamic cream sauce, with brie on top (see my previous blog post for the recipe) and nacho chicken casserole over baby spinach with guacamole. I mix it up so I don’t get bored and get lots of different nutrients. You’ll notice that I don’t eat any high-carbohydrate foods.
This is the second big concept of becoming a fat-burner: eat fewer carbs. When you eat high-carb foods, like grains, beans and fruit, you make a lot of insulin and increase ghrelin, the hunger hormone, while decreasing leptin, the hormone that tells us we’re full and don’t want to eat anything. Obviously, it is easier to start burning fat when you don’t eat as much carb, and it’s also easier not to overeat because eating low-carb decreases ghrelin and increases leptin. If you want to transition to this way of becoming a fat-burner, I’d recommend you do so gradually so your body doesn’t freak out that you’re no longer giving it jet fuel every 2-3 hours and are going to start burning body fat instead. That freak out happens when your body thinks it’s starving because you’ve made such a big change so fast. Ease into it and be comfortable. Find foods you love and make them low-carb while increasing your consumption of healthy fats.
I’ve recently had a significant amount of body fat to lose following a series of injuries that vastly decreased my ability to exercise – and then going into perimenopause at the same time. Double-whammy! After many failed attempts to reduce body fat long-term, an endocrinologist suggested I transition to a ketogenic diet. She’s on it and she prescribes it to her patients for a host of medical issues relating to insulin. There is a great deal of good research backing up this position (and a recent huge study from the Lancet that contradicts it, but this study is fatally flawed in multiple ways and should not be given an iota of credence, in my professional opinion as a researcher). In the several months that I’ve been focusing on reducing my insulin response, I’ve only lost 12 pounds, but that’s because I’ve been able to exercise more and have put on heavy, lean muscle (muscle outweighs fat 5:1) and lost a lot of fat! I know this because I’ve lost an inch off of each arm and each leg, 4 inches off of my chest and waist, and 3 inches off of my hips. Whenever I eat something that bumps me out of fat-burning mode, I’m back into it remarkably fast. My body has adapted to using fat for fuel and absolutely loves it! When I eat high-carb foods now I wake up the next morning feeling hung-over. When you clean up your eating, your body tells you what it doesn’t want.
Want to find out more? I’m happy to help you with a plan to ease into becoming a fat-burner in a way that makes your body comfortable and energized. Just make sure you talk to your doctor first to make sure that it won’t complicate any conditions you may have. Leaning out doesn’t have to be painful, with feelings of deprivation and suffering. It shouldn’t be anything but comfortable and rewarding, in my opinion. You should feel better, happier and more energetic every day, because, when you do it right, you’re giving your body what it naturally wants. Concerned about not being able to give up your favorite high-carb foods? No worries – the hypno and NLP that I do can make that easy, too! Feel free to schedule a free consultation if you’d like to learn more.
New audio file available as a download or CD!
Have you stopped smoking many times but can’t seem to stay a non smoker? Using willpower alone has a very low success rate. You try to be strong, but it’s painful. And medications can be of limited effectiveness and may have uncomfortable side-effects.
Stop suffering and make an effortless subconscious transformation instead. With this hypnosis recording, you will not need to try so hard to be determined and focused. You will more easily and consistently make healthier decisions and not be as tempted to engage in self-defeating behavior.
What makes this recording different?
I take a different approach than many other hypnotists with similar recordings. I uses no negative, or aversive, suggestions, which means that you will not feel any unpleasant tastes or smells or have any negative feelings or increases in stress. You’ll make healthier choices, not just with regard to smoking but with food choices and activity, as well. That’s right – you’ll be encouraged to get healthier in all aspects of your life, so you will not have to worry about substituting another unhealthy habit for smoking or gaining weight when you quit. My approach reduces the stress that other hypnosis recordings can produce, and reducing stress is a key component of letting go of unhealthy behaviors and living a healthy, happy life. Moreover, the subconscious mind does not always process the word “no” as one might expect. Hearing “You no longer want to smoke” may actually make you want to smoke more! I only uses positive suggestions that:
– make you feel good about yourself
– want to make healthy choices
– want to exercise more often
– increase your confidence and sense of control
– stay calm and centered all day, every day
Additionally, I use no sound tracks in her recordings. One person may be soothed by sounds of the ocean, while another may feel stressed by the same sounds. You will not need to worry about how any accompanying sound track might affect you. Rather, you’ll just get relaxing, effective suggestions to program your subconscious mind for health, without distractions.
I also uses guided imagery which you complete yourself to customize the recording for even greater effectiveness.
How to use this recording
Listen to this recording at least once a day for at least 3 weeks, or until it feels “flat”, or as though you have internalized the suggestions. When you get this feeling and your behaviors are in line with a healthy lifestyle, you can listen to it less and less often, then save the recording for sometime in the future if you would like a quick boost in healthy habits again.
This recording can be used on its own or as a welcome addition to any other program to help you be successful without relying on willpower alone.
Duration: 15 minutes.
Get yours here!
A gratitude journal can help you focus on the positives in your life, making you and those around you happier and increasing the odds of future successes. It’s one thing to know you’re grateful for something, but knowing why you’re grateful for it takes it to another level, deepening your understanding and appreciation. This simple book provides a year of quick, easy journaling to make living in gratitude effortless. Inspirational quotes provide prompts to see gratitude in new ways and in different aspects of your life every day. You never knew just how much you had in your life to be grateful for until now!
Get yours in my store (click here). Enjoy! 🙂
Get ready to play your A-game!
Gear up for this in-depth, interactive mini-retreat at my office with lots of exercises in formal and informal mindfulness techniques, when to use them, how to use them, and why you should use them. You’ll receive physical tools ($28 value) and mental tools (priceless) for living a more relaxed, enjoyable, productive life – plus a $50 coupon toward my online self-hypnosis course (that’s $78 in free stuff)! The tips, tricks and techniques you’ll learn are simple and easy for everyone to master – even if you have difficulty meditating. Learn how to reverse the effects of stress on your body, eat mindfully and stop second-guessing yourself – and so much more. And we’ll have drinks and a nosh, of course!
Friday, September 29, or Saturday, September 30, from 1:30-4:30 p.m.
Cost: $75 Register HERE by Friday, September 22 and get my online self-hypnosis class ($99 value) completely free!
Woke up this morning and stood for awhile looking out my bedroom window where the jogging trail is, contemplating the concept of motivation and how useless it is. I was wishy-washy about going for a run, but I kinda wanted to and it was a beautiful morning and I knew the dogs would love it, so I stopped thinking about it and asked the dogs if they wanted to go for walkies – then I’m committed because they’re so excited and I can’t disappoint them by not following through! I knew I’d be getting some kind of exercise this morning, it was just a matter of what. I’ve gotten myself in the habit of working out one way or another at the same time every morning save one (rest is just as important!). I don’t give myself the choice of not doing it, so it’s easy.
I hear so many people talk about wanting to be more motivated to do something they think would be good for themselves, and I’m often asked if I can do something hypnosis-wise to help motivate them. To me this is the wrong question. I remember my mentor coach telling us that there wasn’t a single one of his high-achieving clients who wanted to do everything that was good for them every day. The difference between them and the rest of us is that they didn’t give themselves a choice. They made it part of their job.
If there is something you want to do regularly but are having trouble doing it, it isn’t a matter of motivation. Where does the notion come from – does the real you want to do it or did someone tell you you should do it? If it’s truly important to you, you’ll do it. When you give yourself a choice and excuse your lack of follow-through by telling yourself you’re not motivated enough, there’s something blocking you from really wanting to do it. Your brain is blocking it to protect you somehow, and reprogramming that can allow you to make the positive activity part of your job of being a healthy, happy human being – no motivation required.
So next time you criticize yourself as not motivated enough, I’d encourage you to get to the real issue by listening to the real you (you can hear it when you’re quiet and not talking to yourself ). How important is it to you, really? When you tell yourself you should do it, it is your voice or someone else’s? Your lack of follow-through is not a weakness, it’s your brain doing its job – you’re just not listening to what it’s trying to tell you. See yourself as not following through with it because it’s wrong somehow. Either you don’t really want it, or you need to remove a protective block that your clever brain put in place that may have served you once but perhaps isn’t anymore and can be reprogrammed. You’re not unmotivated, you’re protecting yourself. Find out why, let go of what isn’t serving you and move on with your life unencumbered by the self-criticism. And send love to your brain for looking out for you.
How do our limiting beliefs, negative emotion from past events and other stressors change our behavior in ways that aren’t always intuitive or expected? Our subconscious minds drive our thoughts, feelings and behaviors, whereas our conscious minds make up stories to make the world make sense and make us feel better. Because we often push away our true feelings and listen instead to our conscious stories, we can act in ways that don’t give us what we really want in life. This seeming contradiction greatly impacts how we develop as people as well as how we build and sometimes sabotage our relationships. I’ll share case studies and their happy endings.
Join me next Friday, September 15, for an hour-long journey into the subconscious mind and why we do the things we do. You’ll get the chance to ask plenty of questions, and my books and mindfulness cards will be available for purchase.
Place: Dog-Eared Pages Used Books, 16428 N. 32nd Street, Phoenix, Arizona 85032, 602-283-5423
Cost: $5.00 (Ticket may be applied toward purchase of presenting author’s books that evening.)
Time: 5:30 p.m.
It’s gift-giving season, and the first person you should give to is yourself. Seriously. Many people have the misconception that giving to themselves and even just taking good care of themselves is selfish. Not so! Consider how much more you can give to others when you’re in great shape mentally and physically. When you’re on your A-game, you not only help others better, but your healthy spirit influences everyone around you. Your kids and friends see how great you look and feel and are inspired to take better care of themselves, too. Strangers you pass on the street feel your healthy vibes and are warmed by your smiles. When you improve yourself, you positively impact many, many others without even trying.
So put yourself at the top of your holiday present list. But what should you get yourself? I would encourage you to give yourself something that will help you successfully progress in a goal you have for the new year – and the best one is to improve your healthy habits. Our situations (external environment) and body chemistry (internal environment) changes throughout our lives, so keeping ourselves healthy and happy is a constant journey. Take time to re-evaluate everything in your life regularly. You’ll get to know yourself better and see what changes you might want to make to feel even better. Is there a goal you want to reach next year in your life or business? Is there a healthy habit you used to have that you’d like to get back into? Is there some new activity that you think would be fun to learn? The more you do to feed your soul, the more productive and inspirational you’ll be!
Okay, I’ll share my personal gifts & goals this year. I would like to successfully heal up a big injury I’ve had for the last year and get back in good physical shape. I’ve consulted doctors and trainers to determine how best to do that, and I have a plan. I’ll be traveling when I get started on that plan, so I figured that’s a good excuse to give myself the TRX physical trainer I’ve been drooling over for years (and it was on sale, which is even better)! I also love to really get focused on my routine by journaling and recording my goals and progress, so I gave myself a year’s worth of handy dandy little fitbooks. Research shows that writing these things down can help you stay focused on your goals and even double your success, and I’ve experienced this firsthand many times. My favorite tool for this is a fitness journal called a fitbook, which you can check out by clicking HERE.
Put some thought into what your gifts & goals will be this year. Ask yourself what you want, not what you should do or need to do. How you talk to yourself matters. Really. Try this – tell yourself that you need to do something, then tell yourself that you want to do that same thing. They feel different, don’t they? That’s because your brain processes them differently. The first one just adds more to the pile of stuff you have to do, whereas the latter is giving yourself an opportunity. The first is negative and the second is positive, and you can feel it! What opportunity could you give yourself that gets you the most jazzed? Do that!
I wish all of you a healthy and happy holiday season and new year!
Stretch & smile! 🙂
Join me for an inspirational day of personal and professional growth and networking for women in the Phoenix area!
I’ll be doing a breakout workshop session:
From the organizers: “The inaugural Connect~Inspire~Go conference is designed to provide women with a dynamic opportunity to connect with other local women, gain new-found inspiration for the season of life they are currently in and find help in designing the direction they want to go tomorrow. Created for women by women attendees can expect a welcoming environment of local women entrepreneurs who are passionate about sharing what has worked and hasn’t worked for them in areas such as; transitioning from employee to entrepreneur, time management strategies, overcoming obstacles, increasing innovation and productivity, uncovering worthiness, putting goals into action and much more! With two main stage speakers, two tracks of breakout sessions (6 total to choose from), networking time, a vendor alley and door prizes women can expect a fun filled afternoon learning and laughter while increasing their business network within the local community. We can’t wait to see you there!”
Get more information and tickets HERE!
Did you know your body is renewing its cells all the time? Did you know your body and subconscious mind work together to make your new cells better or worse than before? We want you to replace your cells with even healthier ones, and a great benefit to that is having more fun in your life while you’re doing it!
Join us for fun and great food! Learn how you can get more out of life each year with health and wellbeing information and tips from naturopathic doctor Kris Berkner and clinical hypnotherapist Amy Rosner.
Date: April 19, 2016, from 6-8 pm at The Hub Grill & Bar in Mesa.
Cost: $25 in advance online, $30 at the door. Food not included.
Click HERE to reserve your seat now!
1925 S Sossaman Rd
Mesa, AZ 85209-4275
It’s that time again – time for a new Deepak & Oprah Meditation Experience. I love these offerings, though I wouldn’t consider myself a meditator. Oprah always has inspirational thoughts to share, and the music is lovely. It’s just a nice way to spend a few introspective minutes. I hear from friends and clients that they enjoy them, too, but there are some aspects of these experiences that just don’t resonate with them. They have a hard time sitting and thinking about a single thought in another language for the duration of the meditation, and they have trouble just focusing on a single thought for that entire time. I understand and share the same difficulties, so I engage in these meditation sessions a bit differently than Deepak instructs. I always turn my meditation sessions into more typical Amy-style self-hypnosis sessions, and I get so much more out of them that way. Let me explain…
I let myself relax, following Deepak’s voice, and focus on the centering thought for the day. Instead of trying to pronounce, let alone repeat, the mantra on which he wants me to focus throughout the meditation, I repeat and focus on the centering thought. For example, today’s mantra is “Sheevo Hum”, meaning “I am infinity.” I have a couple of problems with this. One is that “Sheevo Hum” means nothing to me, so repeating it over and over won’t change my thinking or improve my outlook as much as an English phrase that inspires me. The second is that “I am infinity” doesn’t resonate with me. I have no idea what that means, and thinking about it will engage my analytical conscious mind and throw me out of that lovely meditative, hypnotic state. The centering thought for the day, “I create my success from within,” however, deeply resonates with me – and if it didn’t, I would change it a bit so that it did. That’s the mantra I used, the suggestion I gave myself.
Then I turn the meditation into more of a self-hypnosis session by letting my mind take off. I don’t come back to the mantra unless I notice my mind thinking about something rather meaningless and boring like what I have to do today. If it goes off in a direction of meaning, I let it run wild. Today it went to a presentation I’ve been working on, but in a creative way. I got some great ideas about what to say and how to say it and a different way to organize part of it. Now I can’t wait to make these changes in the presentation, which I know will make it much better. Self-hypnosis sessions are very creative experiences, which is one of many reasons that I engage in them daily. It’s my daily mindfulness practice. They engage my creativity and make me more productive.
It’s fun to add new and different routines to my self-hypnosis practice, and one way I really enjoy doing that is with Oprah & Deepak’s Meditation Experiences. You can get more information about them HERE. Each new one is offered free for a limited time, and the latest new one is free starting today, so you might want to check it out and see if you like it, knowing you can change it up if you’d like to so that you get more out of it. Remember, you don’t have to do a formal meditation to get all of the benefits of deep relaxation and mindfulness practice. You don’t have to try to remember a mantra in another language, and you don’t have to just sit and focus on a mantra. You can let your mind flow and create and get a shot of energy to start or continue on with your day.
If you have any questions about changing up your meditation, hypnosis or other mindfulness routine, leave a comment below or send me a personal message, and I’ll be happy to give you some ideas to maximize your results.