FitFizz | Energy, Mindset, Health

It's pretty easy to find your typical stuff about gratitude this time of year while that's lovely and everything, I like to explore the grittier side of things. I was going through my massively long list of episode ideas, I came across some jumbled thoughts that I had recklessly typed out probably in early 2018 about gratitude and spiritual bypassing (I'll explain what that is in a bit in case that's a new term for you) and it was some pretty heartfelt stuff about what I was going through and it was about gratitude, but it certainly wasn't all cupcakes and rainbows — I do love cupcakes and rainbow themselves — but when blurbs about gratitude are so overtly lovey-dovey sometimes it comes off as forced to me which is why I'm here to talk about the DARKER side of gratitude!

A lot of posts on social media or blog posts about gratitude feel cliche and make me cringe a bit. Not that I'm not grateful for many things—I most certainly am—but sincerity and being genuine are big-time important to me. When I personally experience a feeling of real gratitude it's something that tugs at my heartstrings to a point where I often have to fight back tears. Not every moment of gratitude has to feel monumental. Of course, it's cool to be grateful for smaller things too, but I am definitely a believer that feeling gratitude for anything, big or small, should go along with sitting with the feeling and exploring it. Explore all around it with your thoughts and finding extra ways to confirm why you feel that way. So while I don't have any proof that anyone didn't do that when they said "Day 18: Today I am grateful for ice cream sandwiches", I gotta admit it feels like they posted it only because they didn't want to forget to make a post for Day 18. This matters not only from a sincerity standpoint, but it also matters from a science standpoint.

Also in this episode: • the connection between science, hormones, the brain, and gratitude • going deeper with gratitude • spontaneous gratitude vs. gratitude practices • spiritual bypassing and how it relates to gratitude • my own experiences with spiritual bypassing and some examples

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If you feel extra stress from these last few weeks of the year due to shopping, crowds, social gatherings, late nights, huge meals, traveling, having house guests or having to plan parties — that stress isn't just your body and mind feeling frazzled — it goes much deeper than that. The truth is, that feeling is your hormones screaming out for help. They're aware that you're in some state of "crisis mode". So when the stress has been prolonged to several days or weeks, and it's affecting your mood... again, that's hormones. Stress goes up, cortisol goes up and the rest of your hormones are sensing something is off. A chain reaction is set off to your other hormones like insulin, melatonin, adrenaline, serotonin, and vitamin D, and all of these things can make your energy plummet if you're not proactively trying to prevent it.

Other highlights in this episode: · how hunger hormones play a role in stress · the importance of B-12, folate, and magnesium · using magnesium as a supplement · how protein can stabilize your mood · why using sugar for energy isn't the best idea · adrenal-supporting tea · setting boundaries · self-kindness and inflammation · how to choose between sleep and gym time if you can only choose one

Rest, boundaries and nutrients can be your superpowers for any time that life gets extra busy.

Please note that this is the last episode of 2019! I'll be back on New Year's day with a brand new episode. I've been working on lining up a variety of interesting guests that I'll be interviewing on the show in early 2020.

If you've enjoyed the show and feeling extra gratitude you can help to support FitFizz by going to patreon.com/kellywilson and checking out the rewards you can get there. A very special thank you to my current Patreon supporters: Elise V, Tracy D, Zach R., Wendy C, and Pamela P., Jeris H, and Carmina S! I love you for listening and for caring about your health. Until next time, in 2020, I hope you finish the year strong, keep breathing and always celebrate victory!

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The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.

Welcome to episode 1 of FitFizz! FitFizz is a podcast hosted by Kelly Wilson, a personal trainer, nutrition coach, and autoimmune disease fighter with 20 years of experience in the health and fitness industry. In this episode, Kelly talks about what creates real health, how to find strength through your struggles, and how to celebrate victory all along the way. Listen as Kelly takes us through her journey from hating her high school PE class, to being an aerobics instructor at her college and a competitive bodybuilder.

After the stress of being laid off from her graphic design job caused the symptoms from her hypothyroid issue to magnify, Kelly began to put a lot more focus on FitFizz.

In this episode Kelly talks about:

• Her path to FitFizz and how she got into lifting
• The mystery surrounding work-life balance
• How to accept what your life’s imbalance is going to be
• Kelly’s Best advice for planning on days when you can’t put in 100%
• Using a reward system AFTER you reach your goals

Be sure to listen to the next FitFizz episode where Kelly will discuss Sugar Monsters, Teal Pumpkins, and Energy Vampires.

Check out these FitFizz promos!

Gifts to help you celebrate victory:

https://www.etsy.com/shop/fitfizz

Use code NEWPODCAST20 for 20% off your order through 10/31/2018.

Get a free meal portioning guide:

bit.ly/fitfizzportionguide

FitFizz on social media: @FitFizz

Are you one of those people on lockdown and worrying about "losing your gains"? A lot of people are concerned about this, but in case you don't even know what I mean by that, it basically just means losing muscle mass or strength, that you probably worked really hard for. You might be struggling to feel like you can do adequate resistance training or strength training at home in order to prevent that from happening. I'm here to help you!

Before I go any further, I feel a need to address the potential people out there who respond to things like this by saying "I can't believe you'd care about something so shallow when people are out here dying". I get it. You're entitled to that outlook. I get both sides. But today is not for the people who say to "relax" and not worry about it. If you want to relax, that's cool, but today is for the people who are concerned about losing the progress they've made.

The biggest and most significant thing I can say is that a lot of people will have to make a big mental shift in order to get out of their own way in order to minimize strength loss or muscle mass. I'm going talk about some things you can do if you're concerned about losing gains, but if your ego is in the way and telling you things like "Yeah, but that's not heavy enough" or "These bodyweight exercises are not going to do anything for me" — First of all, you're wrong. Second of all, if you hang on to those excuses, then you honestly should accept your fate and start saying the truth, which is that your ego is in the way you're just going pout about it until the gym opens again.

If you honestly have concerns about losing strength or muscle mass but you find that you just don't know what to do, then I'm about to help you with that.

Here is the oath that I'd like you to take to commit to bodyweight workouts:

I (state your name ),

hereby declare

by the powerlessness that I feel from having to stay at home

without access to heavy weights or the gym

promise to put my ego aside

To trust in bodyweight training

To make the most of this situation

So that I will feel empowered

To maintain strength

and minimize muscle loss

So that when the gyms open again,

I will feel ahead of the game

And ahead of the people who chose

to allow their ego to steal their gains during quarantine time.

Keep in mind this oath that you just took because your ego is still going to tap you on the shoulder and try to strongarm you into not putting in effort.

What else you'll learn in this episode: • Will cardio cause you to lose more muscle and should you do cardio during lockdown? • Putting your ego in check if you think bodyweight exercises aren't tough enough • Ideas for stairs to challenge your lower body • Why bodyweight exercises work for 99% of the population • How to add variations to make things more interesting • How to use range of motion, tempo and high reps to your advantage • How to make a 5 lb. dumbbell feel like 50 lbs.

I dare you to try these ideas. See how it goes. If I'm wrong after the gyms open, then I'm wrong. But I've been doing this for a long time so I think I know what I'm talking about. Post yourself doing these ideas on social media with the hashtag #ProveFitFizzWrong

I DARE YOU! And I'm going to need that social media proof of you doing these ideas at home for it to count if you plan to prove me wrong when gyms open again.

If you enjoyed this episode, please share it with a friend....and have them prove me wrong too (wink, wink) Subscribe and pretty please leave a review for the show...I would love that OH so much!!

Keep doing the best you can, and until next time, breathe, stay strong, and always celebrate victory!

I’m Kelly Wilson, owner of fitfizzstudio.com and I’m a certified trainer, nutrition coach, behavior change specialist, autoimmune disease educator and I’ve worked in the health and fitness industry for over 25 years. I am here to help you ditch the gimmicks, finding strength through your struggles, give you the knowledge for making the smartest choices for your own health and to remind you to celebrate victory along the way.

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Note to listeners: Shortly after the 10-minute mark, as I was speaking about calcium supplements, I accidentally said "grams" rather than "milligrams". I definitely meant to say milligrams! Happy new year! There is no other time of year that you should be more cautious about gimmicks with fitness and nutrition than this time of year. Lately, I feel like every time I look at social media there is some kind of misinformation about weight loss or nutrition and one of the things that are driving me bonkers is anything that says "detox". A "detox" is NOT cutting junk food out of your daily habits. That's not a detox! That's called eating normally. I can imagine someone saying "well, Kelly, that's just what I call it". If so, then you might as well call a car a shoe too, if words are that meaningless to you. It's pretty ignorant to just decide that's what you want to call something when in fact it is completely inaccurate to call it that. Please don't be that person who is saying "I'm detoxing this week" when what you really mean is increasing nutrient-dense foods, cutting out excess sugar, refined carbs and maybe alcohol, and increasing your vegetable intake. That's not a detox. Doing some kind of 7-day smoothie challenge is not a detox either. I don't care what kind of "detoxing" ingredients the person is putting into it. It's not any kind of detox so it's inaccurate to call it that, no matter how you slice it. I've also mentioned this one before and it's more of the focus of today's episode. I've probably seen references to this at least 15 times in the last week saying "detoxes" aren't needed because we have a liver and kidneys. That is an oversimplification. I'm going to explain why. That statement that "we don't need any kind of detoxification help because we have a liver and kidneys" would be accurate IF... · you didn't eat processed foods · you never took antibiotics · you never took any sort of prescription medication · you live where there's no air pollution or water pollution · you've lived a life with no exposure to heavy metals or environmental toxins like plastics, BPAs, BPS, phthalates, xenoestrogens, etc

I also want to make it clear that by saying the above, I'm NOT saying that since we're all exposed to these things that we need some kind of detox. What I am saying is that we — as humans — rather than falling for some detox bandwagon gimmick, there are things you can do to help support the regular everyday detoxification pathways of your liver and kidneys so that they are not overloaded. So that they are able to function normally and efficiently take care of detoxifying effectively on their own by taking care of your health in ways that impact their ability to do their job. This isn't so much about "how to do a detox" but it's more about how to keep your organs doing their jobs to detoxify properly in the first place. The truth of the matter is that we do live in a world where most people by the time they hit their 40s or 50s (or maybe even sooner than that) have been exposed to enough unnatural, synthetic, chemical junk over the years (that our ancestors were never exposed to) that the liver and kidneys are probably functioning sub-optimally and we don't even know it. Also discussed in this episode: · reasons why my own kidneys were under-functioning and the red flags that were overlooked because I wasn't seeing a functional medicine doctor. · basic functions of the kidneys · the difference between drinking water and hydration · why you can drink lots of water and still be dehydrated · minerals and kidney function · precautions with calcium supplementation · dangers of calcification of soft tissues in the body · how stress and hormones relate to kidney function and proper detoxification · blood sugar and how it relates to detoxification I didn't have enough time to get through all of what I had planned to say so but to hear the rest, support the show on Patreon.com/kellywilson and it will be available to the $5 and up levels. The continuation of this will include:

· signs of impaired kidney filtration · detoxification and kidney stones · the different types of kidneys stones · how sodium and potassium are related to the body's ability to detox properly · the prescription drugs that make the kidneys and liver most vulnerable to under-functioning.

Go check out the rewards you can get at various levels! Patreon.com/kellywilson

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