December 25, 2022 • 42 mins
Mind Elevation Health and Wealth Host Shyra DeJuan helps you tap into your growth mindset by creating new healthy habits.
This is your time! If you were looking for inspiration and a purpose, this is why you are choosing to listen to this podcast today! Champions like you appreciate a great challenge! Remember we are not focusing on weight loss, our focus is on eating healthier and portion control. The weight loss is just a positive side effect of changing your eating habits.
So instead of saying “I have to stop eating out at restaurants because I gotta lose weight” Creating a healthy habit would be “When I go eat at restaurants, I will drink a full glass of water, have the server bring half of my meal on my plate and box the other half of my meal for lunch tomorrow”. This new healthier habit will save you money and decrease your calorie intake. Learn how to reprogram your mind to create new healthy habits!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:04):
All smiles champions.
Welcome to mine.
Elevation health and wealth.
My name is Dhawan.
I'm an emotional healer,educator and entrepreneur.
Each week, we will dig deep intoemotionally healing, all aspects
of your life to increase yourability to create prosperity
mind, elevation health andwealth allows you to elevate and
(00:26):
shift into a growth mindset.
Share each moment with me, I'mgiving you permission to fulfill
all of the unique desires ofyour heart judgment free
shame-free guilt-free elementsto heal your mind and body as
you listen and consume the wordsof the session with no fear.
Fear of loss champions if weheal together we'll be real
(00:47):
together Embrace unconditionallove and keep listening healing
is health health is wealth youare here on purpose Session
five, creating healthy workoutand eating habits.
You are probably thinking thissession will be all about me
(01:08):
telling you to stop eating somuch and to join a gym, to start
working out.
You probably think this sessionis about losing weight.
You think I'm about to tell youto start running every day to
get cardio, or you probably sawthe word eating habits in the
title and thought I'm going totell you to stop eating meat,
(01:29):
stop drinking soda, and stopeating sweets.
You probably think I created afancy podcast with the diet and
specific exercise routine foryou to follow every week.
No, not exactly.
This session is about replacing.
Your bad habits with good habitsto shift your mindset to healthy
lifestyle changes.
When you master the art ofcreating new, healthy habits.
(01:53):
To replace your old bad habits.
You won't feel like you'regiving up something instead.
You're gaining new, powerfulbehaviors.
Diets are temporary and full ofstops.
Can'ts and don'ts.
Yes, you'll lose 10 pounds, butyou'll gain it back when you
stop the diet.
Being a gym rat is not the onlyway to transform your body.
(02:16):
You can transform your body athome with a yoga mat and your
favorite sexy athletic YouTuber.
I'm going to start by definingthe word friction.
And a sense of this.
Friction is a thing that mayprevent you hinder or discourage
you from performing a specificaction.
(02:37):
We tend to use this friction asan excuse to why we didn't do
something.
Common workout.
Friction that may prevent youfrom getting in a healthy
workout.
It may sound like this.
I don't have time to work out myschedule so busy.
I don't feel comfortable at thegym because I feel like I don't
use the workout equipment.
(02:57):
Right.
People be staring at me.
I don't have appropriate workoutclothes.
I need to get some workoutclothes.
By the time I get home fromwork, I'm too tired to work out.
I don't have the necessaryequipment to workout.
I can't afford no dumbbells.
I'm not motivated.
And I feel like I need apersonal trainer or somebody to
(03:17):
hold me accountable because I'mjust not going to work out by
myself.
That GM is just too far from myhouse.
The gym.
I want to go to it.
Don't open early enough and thenit closes too soon before.
I get off work.
shout a healer.
I just listened to your podcastabout creating a healthy
relationship with money andbased on my budget and my
(03:39):
savings go, I can't afford a gymor a personal trainer.
Okay.
That so much friction.
Which leads to so many excusesbecause that's all I hear is
excuses.
We are going to focus on how toavoid workout friction to
(04:00):
successfully gain a 20 to 30minute workout at least three
times a week or more, or it maybe less than 20 minutes,
whatever your body can handle,just to get started, just to
start out, just to start thehabit.
Let's look at the aspect of thefriction of time.
Based on Tik TOK scrollinghabits.
(04:22):
The average person spends 33minutes scrolling through Tik
TOK in a day.
If you're a Tik TOK, scroller,or creator, you probably already
knew this about yourself.
Based on electronic device andphone screen time habits.
The average person spends sixhours and 58 minutes on their
smartphone or electronicdevices.
(04:43):
So it is screen time may beproductive, but we all know some
of this green time isunproductive scrolling or
trolling.
Remember, we are not saying tostop, delete or deactivate,
although that would be helpfulfor your mental health.
However, we are actually goingto discuss starting, creating
and doing healthier screen timeapps or scrolling habits,
(05:07):
mindset shifting.
We're going to add.
A healthy, productive phone timehabit.
It only takes about 20 to 30minutes of your morning or
evening, depending on when youstart your day, depending on
when you wake up.
Please talk to your doctorbefore any major workout change
or before consuming any vitaminsthat I may recommend in this
(05:28):
session.
This is my disclaimer.
Everyone's body is different.
You may have physicallimitations or allergies.
So due to legal issues, I musttell you to consult a physician
first.
Let's begin.
My family model for years hasbeen, we don't make excuses.
We make shit happen.
My son, Andre and I have livedby this family motto and my set.
(05:52):
You can create a model for yourfamily, or you can use our
motto.
Don't make excuses, make shithappen.
Period.
Here Alyssa for common reasons,we make excuses and fear
changing.
The first comma reason we makeexcuses is negative self-talk
and fear.
A Boyd, common, negative.
(06:13):
Self-talk.
That's self-talk that you say, Istart sometime next week.
I'll do it.
On a day that I feel better.
Exercising is just not for me.
This negative self-talk createsprocrastination.
And avoidance, it also stops youfrom starting speak positive
self-talk and don'tprocrastinate.
(06:35):
The second common reason we makeexcuses.
It's self destruction, selfjudgment.
Don't talk down on yourself byrepeating false beliefs in your
mind, by saying things like.
I two bits even try.
It's a shame that I allow myselfto get like this.
Have rebuttals and suedyourself.
Reward yourself, even for smallchanges, the third common reason
(06:59):
we make excuses is victimizingyourself due to discomfort,
thinking things like, I don'tknow why I'm going through this
pain of working out.
I'm going to quit.
Anyway, this isn't really makinga difference.
I'm uncomfortable and I nevercontinued long enough for the
pain to go away.
It's too hard on my body.
It's causing more trauma than itwould on my body than it would
(07:20):
anybody else's body.
Change it.
Speak positivity into yourself.
You are not a victim.
You can change your body.
You just have to love your body.
The fourth, common reason wemake excuses is focusing too
much.
On the bad habit by thinkingthings like I can't stop
(07:40):
drinking soda, that's just notgoing to happen.
Or I can't work out for 20 wholeminutes.
Or I can't stop smoking.
Don't focus on the negativehabit.
Focus on replacing the old habitwith the new, healthier habit.
Don't stress about not drinkingsoda.
Just have a habit of drinking,less soda until you stop.
(08:02):
When you allow your mind toelevate higher, your mindset
will create a new urge insteadof stressing yourself out on
stopping the old urge.
You are essentially rewiringyour brain to form a new habit
with new productive urges, whichwill eventually help you stop
from the old habit.
Right.
Psychology.
(08:23):
Let's begin on our journey ofcreating your workout habit as a
lifestyle change first.
Your decision to make healthychoices should come from a place
of self love.
I'm making healthy choicesbecause I love myself.
Instead of doing it fromself-hate, which sounds like I'm
working out because I hate mybody.
You see the difference.
(08:44):
You should always have afeel-good spirit.
This will help you continue yourhealth journey without giving
up.
Like you may have given up inthe past.
It shouldn't be a punishment foryour body.
It should be a reward for yourbody.
If.
Self care.
Start with your current comfortlevel and your body will start
craving more.
(09:05):
Let the habit take you to whereyou're wanting to be.
You will not be on a diet.
That's a bad word, and it'stemporary.
You're allowing appropriatenutrients for your body.
That will cause weight loss as alifelong lifestyle mindset.
Don't wait to get sick orterminally ill to decide to live
(09:27):
better.
Do it now start rewriting yourhealth story right now today.
Once the habit is completelyformed.
Your comfort level, yourpalette.
And your appetite your workouthabits and eating habits.
We'll naturally change.
You will create your own healthyworkout routine with less
(09:49):
friction until it becomes ahabit.
More confidence, moreproductive, less friction, less
excuses.
I call this the wake up workout.
You're actually waking up,rolling out of bed and doing
your workout right next to yourbed or couch, wherever you
(10:10):
slept.
There's no gym needed.
You are doing your wake upworkout and whatever clothes you
slept in or naked.
If you slept in the nude, noworkout, clothes needed.
The challenge is to set yourwake up.
Alarm 30 minutes to an hourearlier on the days that you
chose to do your wake-upworkout, you may also want to
(10:33):
save an alert reminder on yourphone calendar.
You're replacing your 20 minutesof scroll time.
With your wake-up workout, youcan use YouTube or your phone,
tablet, or television.
You don't even need a workoutmat or equipment.
You can use a towel, a rug, oryour carpet, replace your phone
(10:53):
habit with a workout routine oran app of your choice.
You can find an athletic utuber.
Some of the YouTube was I followour bully Jews.
juicing Toya.
And my favorite Yogi is ArianaElizabeth.
They are all YouTube offers thatI support.
You don't even have to find aYouTube video.
(11:13):
You can create your own morningworkout challenge, whether it's
jumping jacks, high knees,squats, jump rope, jogging,
place, pushups, or a combinationof whatever gets your heart rate
up for 20, 30 minutes after youwake up, I also suggest you
drink at least 16 to 20 ouncesof water and take your vitamins
before your workout.
Hydration is so important,especially for those of you that
(11:37):
aren't drinking enough waterdaily.
Drinking water before you showernaturally lowers your blood
pressure.
Morning vitamins.
I recommend our vitamin C atleast a thousand milligrams
immune boosting vitamin D atleast 3000 I use are more
natural happy pills, which youcan get extra vitamin D from
(11:59):
bathing in the sunshine andvitamin B12, at least 50 to a
hundred milligrams.
That's natural energy.
You also need a B supplement.
If you don't consume meat.
I take other vitamins, but theseare my daily supplements.
I purchased the liquid forms, soI no longer take the vitamin
pills.
I do the liquids.
I already hear some of yourexcuses.
(12:20):
If I get up too early, workingout, I'm going to wake up.
Hey.
But you already wake up bay withyour phone screen light.
They see you and feel you onyour phone scrolling.
So let's keep being productiveas bay to work out with you
challenge each other.
If they has a problem with youtaking care of your body with
this new, healthy habit, thenyou shouldn't be with bay.
(12:41):
When we reel together, we healtogether.
The importance of a wake uproutine.
If you're the person that pushesnews eight times before you
actually get out of bed, you canstill do the wake up workout.
It's best that you start thehabit just a couple of days a
week, maybe mid week, likeWednesday and Friday, then as
(13:04):
you progress.
Add more workout days.
You must set your wake-up alarman hour before your current
wake-up time.
This helps you avoid thefriction of time.
Excuse.
We have all created certainfalse beliefs about ourselves
based on our bad habits.
They were ingrained in us fromour childhood.
We also have positive beliefsabout ourselves based on our
(13:27):
good habits.
Now my personal mental strengthand growth actually started when
I started practicingPsycho-Cybernetics is that
psychology book written in the1960s by Dr.
Maxwell MOTS, which is thepsychology of using my brain as
a machine that I can programreprogram and transform with
(13:47):
discipline.
From years of practicing haveactively.
Hitting this highs myself fromall of those false beliefs.
The best way I can describe itfor myself is like brain
empowering my elevation.
That's what I would use todescribe Psycho-Cybernetics.
I used to have the false beliefthat.
(14:08):
I'm just not a morning person.
I can't wake up early.
I have to lay in bed as long aspossible.
I also used to have a falsebelief that I was a night owl.
I can go to bed early.
My body just naturally stays uplate.
I didn't realize that claimingboth of those false beliefs were
detrimental to my health and mywealth.
(14:29):
So if you're suffering fromeither one of those false
beliefs, it's time to dehypnotize yourself from self
destructive behaviors.
Being late to work, adds morestress, highers your blood
pressure you have a higher riskfor road rage and higher risk
for car accidents that youcause.
And you start blaming everyoneelse for it.
You start hating your ballsbecause he.
(14:50):
They catch you coming late towork.
Then you get mad at yourcoworker because they didn't
cover for you.
When you was late to work, youyell at your kids claiming they
made you late.
You roll raging at driversbecause they driving too slow.
Being late is an immediate startto a no good, very bad day.
Waking up earlier.
If you have children, wake yourchildren up earlier, this gives
(15:13):
you more quality time for apositive, productive morning
routine.
You can wake up, workout, sipyour tea or coffee, do yoga
meditation.
Self-love talk some positiveaffirmations and prayers of
everything.
You're grateful for stress freedrive, time being early to work,
even if it's just five minutesearly as a habit that once you
(15:36):
form.
It actually feels amazing.
Forming the new habit becomesyour normal lifestyle.
Later, you can add friction thatbecomes a natural elevation of
self-love champions.
Love challenges.
Wake up early, wake up workoutthen.
After forming the habit ofwaking up and working out, you
(15:58):
can add strength, training,study show strength training
allows you to lose fat, but gainmuscle.
So your body will be lean.
Pay attention to your body.
When you began to eat healthier,your body will start alerting
you of toxins.
And this is a good thing.
You'll feel good about it, haveaccountability partners and
reward yourself with a rewardsystem.
(16:20):
Celebrate your small or bigaccomplishments.
I have to stress the importanceof meaningful rewards on your
health journey.
Make a reward board, use a chalkboard or a dry erase board with
your accomplishments on theirposter, accomplishments on your
social media page to get somelikes, right?
Do something that's rewarding toyou.
(16:42):
This is how to manage aproductive phone time.
I'm not getting paid foradvertising any of these apps
that I'm about to list for you.
I'm simply giving you somelegitimate tools to hold
yourself accountable, create ahealthier habit and still
allowing some of your phonehabits.
Get adequate risk.
Go to bed early.
(17:03):
Set a healthy bedtime boundarywith yourself, friends and
family set a bedtime alert onyour phone.
Here is the list of the top sixsocial fitness workout apps.
You can meet fitness goals withfriends, relatives, or meet new
people working on the samefitness and lifestyle has mints
using these productive apps.
(17:23):
Build your personal workoutcommunity.
Number one, there's an appcalled fitfully F I T F U L L Y.
It's on Android and iPhone.
You can live video chat workoutswith your friends on the app.
It's easy to use and you can setyour workout routine.
You can even do a split screenview and it'll show you everyone
working out together.
No fancy equipment needed.
(17:44):
There's another app.
Called step bit S T E P B E T.
It's on Android and iPhone.
It's a step counting game forall fitness levels helps with
counting your daily steps andincreasing your daily steps.
If you're one of those steps,counting people, there's a whole
tribe of y'all.
There's also an app called groupbeast, G R O U P B E S T.
(18:08):
It's on the web and Android.
I checked the app store on myiPhone and it's not available on
the iPhone, but you can stilluse it on any iPhone web
browser.
Basically it's an app createdfor a group of people to sign up
together and work out together.
The feed kind of looks likesimilar to a Instagram feed.
You can post repos comment oneach.
(18:31):
Others workout posts, that sortof thing.
There's another app calledSquatty, S Q U a D D Y is on
Android and iPhone.
It's a dedicated chat app andhas daily workouts for training
groups.
You can join and create groups.
Do your workout, you can createa training diary, which I
thought was cool.
You can track your movementhistory, show your workout
(18:53):
completions with everyone else.
That's on the app.
There's an app called, lovehits.
L O V E H I T.
For those of you not familiarwith hit, that's an acronym for
high intensity intervaltraining.
this app is on the web it's onAndroid.
And the iPhone is a timer basedworkout made for interval
(19:17):
training exercises.
It will say out loud, theworkout for you to perform, and
then it'll do the countdown.
It'll alert you for your restperiod, and also alert you for
your last three seconds.
It allows you to share yourworkouts on your, your mobile
apps too.
If you want to post to yourother social media sites.
And the last app, number six ismy personal favorite is the app
(19:37):
called map my run it's onAndroid and iPhone.
It can be used for all.
All workout routines, not justwalking or running.
However, if you do walk or runattracts your time logs, the
location and the route, you canadd brands and create workout
challenges.
It also counts the approximateamount of calories you burned.
I'm always asking people todownload this app and add me as
(20:00):
a friend.
I've used the app for severaldifferent workout challenges
with my friends, family, and mystudents.
during the pandemic, I actuallyuse this app to get my virtual
students outside, get themoutside to walk, bike, ride, or
run miles.
At the end of the challenge, thestudent with the most miles
logged within that month, I willreward them with a$50 gift card.
I'm always, always, alwaysstressing the importance of how
(20:22):
a great outdoor workout is greatfor our mental health,
especially when we are dealingwith a pandemic illness,
isolation, and depression.
So I do recommend map my run.
That's the sixth app.
Just start the new workouthabit.
If you've listened to thisepisode and you still created
some sort of excuse, like Ican't do a wake up workout for a
(20:44):
whole 20 or 30 minutes, that'stoo much and too early because I
already heard someone thinkingthat false belief.
Remember, it's not about whatyou can't do.
The focus is about what you canand will do in order to still
create a good habit, your newself rebuttals and redirected
thought with.
It sounded like this.
I can't, and I won't do a whole20th, 30 minutes of a wake up
(21:07):
workout, but I can, and we'll do10 jumping jacks as a wake up
workout to create a new habit.
Even if you choose to wake up,workout a rolling out of bed and
doing 10 jumping jacks, it's anew, healthy habit.
Once the habit is created, yourbrain will automatically start
craving more.
It's how the human brain is setup.
(21:27):
We are creatures of habit,simple.
Psycho-Cybernetics do whateveryou need to do for your brain to
avoid friction for your brain toavoid excuses.
And for your mind to elevate,I'm not trying to sell you
anything I'm trying to help youtap into.
What's already deep inside ofyou, your champion spirit, your
champion mindset.
(21:48):
The champion is you.
Now.
Let's begin our journey ofcreating your healthy eating
habits.
We covered our workout habits.
Now let's do our eating habits.
If you're a loyal listener, youalready know the number one
cause of death in the UnitedStates, based on the medical
news today, and an articlewritten and published by Vincent
Chavela.
State heart disease is thenumber one cause of deaths.
(22:10):
And the article also stays.
This is directly related to pooreating habits and lack of
physical exercise.
Some other leading causes ofdeath were diabetes and cancer.
So understand that we know.
We know we need to eat healthyfood to survive, but we also
know that when we overeatunhealthy food, we die.
(22:32):
Remember, we are not focused onweight loss, focused.
Is on eating healthier andportion control.
The weight loss is just apositive side effect of changing
your eating habits.
So instead of saying, I have tostop eating out at restaurants
because I got to lose weight.
Creating a healthy habit wouldbe when I go eat at restaurants,
(22:54):
I will drink a full glass ofwater.
Have the server bring half of mymeal on my plate and box the
other half of my meal for lunchtomorrow.
This new healthier habit willsave you money.
And the crease, your calorieintake, you can do the same with
fast food restaurants.
Only have of your 12 inch.
Sandwich for lunch and save theother half for dinner.
(23:16):
Those of you thinking that ain'tgoing to be enough food for me,
I'm still going to be hungry.
The reason you still going to behungry is because of your bad
habit of overeating.
When you're when you portionyour sizes.
Appropriately.
Give us some time your body willbe accustomed to eating less.
When you still feel hungry,drink more water.
(23:42):
You must keep this quote in yourmind by Dr.
Omar Baruch.
Allah.
Hunger is a first element ofself-discipline.
If you can control what you eatand drink, you can control
everything else.
I also know that Gandhi sayssomething similar to this.
(24:02):
That may have been doctor Umar'sinspiration to write that quote.
But through my own personalhealth journey and eating
habits, I found this to be true.
We have to stay strong andfighting our food addictions.
I'm still struggling with myaddiction to sugar and sweets,
but I managed to eat less sweetsby creating the habit of only
eating sweets on Saturdays andSundays and holidays.
(24:26):
When you grocery shop, shop forhealthier food options for your
family and have fun creatinghealthier meals.
But while still eating foods youlove, for example.
I make plant-based soul foodoptions.
You can make healthier foodoptions by choosing sugar-free.
Lower sodium, lower fat, wholegrains and less packaged snacks.
(24:49):
Choose frozen vegetables overcanned vegetables, small
changes.
Buy less ultra processed foodand choose healthier snacks.
Make a grocery list based onmill recipes to help save money
and prevent you from justthrowing random junk in your
cart, include your family on thegrocery list.
So they learn to choosehealthier options.
(25:10):
If you've been listening andwondering.
My current eating habits areplant-based eating habits.
I don't eat any meat.
I'm not vegan.
Vegans are animal rightsactivists for the first 90 days
of every year, January,February, March.
I do.
The Daniel fast, which means Ionly eat what God allows to grow
from the earth and raw or semiraw.
(25:31):
Raw form baked or boiled.
Nothing deep fried, no addedsugars and nothing in a package
or process.
It's a full body cleanse.
And a prayer for 90 days, I'vepracticed this cleanse for over
five years.
It was extremely hard at first,but after years of experience,
it's just a natural part of mylifestyle.
(25:52):
Now I always invite my friendsand family to join me each year.
At their own pace.
Like some people may say I'll doit for seven days or 10 days.
So my family or friends justdecide how long they want to
fast with me, but I do the full90 days.
So for 2023, I will be startingon January the 15th, messaged me
if you want to fast and praywith me.
(26:14):
The main focus is the practiceof discipline and prayer.
My health journey.
I first gave up beef and pork.
When my father passed away in2011.
He had many health issues due topoor eating habits, diabetes,
high blood pressure, which ledto kidney failure.
He was a heavy smoker, which ledto lung cancer in his early
death.
(26:34):
Rest in heaven, west hop, hepassed away.
He was only in his fifties.
This was the start of my healthjourney and therapy.
I started grievance counselingand received the best price from
a grievance counselor.
She asked me what bothered memost about my father's death.
And I explained that I felt wecould have done more to help
him.
I discussed.
(26:55):
My current situation would be anoverweight for my height.
You know, I only five, one.
I was short and round.
I was getting headaches due tohigh blood pressure problems.
And she said, well, why don'tyou turn your tears to sweat?
I took her advice.
I started my first workoutchallenge was the insanity
challenge with Shaunti.
The first week I did it, I wasthrowing up.
(27:17):
I was sick.
My body was in so much pain, soI quit.
Then I went to visit a familymember and one of my nephews had
completed the insanity challengeand was doing another challenge.
And he had a full bodytransformation.
I was like, wow.
So he actually downloaded thefull version of insanity, the 30
day challenge, and he put thecalendar and everything on my
(27:37):
computer.
I started the challenge again asa routine.
And this time I didn't quit.
It became a healthy habit in theprivacy of my own home.
It was like a wake up workout.
I didn't have no fancy workoutclothes.
I just had my TV, my living roomcarpet and the videos of Shanti
(27:58):
after completing the challenge.
I needed more because my bodywasn't shaped.
So I started walk, run intervalsuntil I could run a whole mile.
Champions love challenges.
So I worked my way up addingmore miles.
I just eventually gave up allmeat in January, 2017.
After my Daniel fast, I didn'tgo back to eating it because I
(28:21):
was having some, you know, I washaving some womanly hormonal
health issues.
So when I stopped eating meatand consuming animal hormones,
my body naturally healed on hisown because I wasn't, I was no
longer consuming animalhormones.
So I stopped eating for healthissues.
But decided not to ever go backto eating meat for spiritual
reasons and for spiritualpractices.
(28:44):
Hey.
You.
Champion for life changes.
Champion of a healthier eatinghabits and consistent workout
routines.
If you're hearing my voice.
Today's the day you accept thefact that you were created with
a divine purpose to understandhow discipline routine and
actions can create positive,new, healthy habits.
(29:06):
By practicingPsycho-Cybernetics.
Elevating your mind and behypnotizing yourself from all
those negative false beliefs.
This is your time.
If you were looking forinspiration and a purpose, this
is why you have listened to thissession for this long.
Champions like you appreciatethis challenge.
I'm not telling you to give upmeat or become a beacon because
(29:28):
we all know some vegetarians.
That are still unhealthy,overweight and have health
issues because they stillhaven't managed their
consumption.
And they may still makeunhealthy choices.
I'm an advocate for changingyour eating habits first.
And then you will eventually beable to focus on healthier food
options.
We're eating lists.
(29:49):
Each week.
I promote an author based on alife changing book.
I've read this week.
I must discuss the three booksthat helped me the most on my
health wellness and leadershipjourney.
I'm highlighting the authorMaxwell Mott and American
cosmetic surgeon and the authorof Psycho-Cybernetics.
Once again, this book waswritten in the sixties and
(30:12):
mostly all of your self-helpbooks that you read today.
Incorporate this practice andhis teachings.
However, what I love most aboutsurgeon malts is this.
He was a cosmetic surgeon thatreviews to perform cosmetic
surgery.
On patients unless he healedthem psychologically first.
(30:35):
He refused.
To perform cosmetic surgery onpatients and less.
He healed them psychologicallyfirst.
Worked on their brain.
Okay.
Most times after the patient wastreated psychologically, they
realized they didn't needcosmetic surgery.
Imagine if Michael Jackson hadchosen to go to Maxwell malls,
(30:56):
he would have loved all of hisnaturally beautiful
African-American features andskin color.
He would not have been a victimof colorism or feeling flawed.
If cosmetic surgeons today,practice like Maxwell malts,
most women would have fallen inlove with her natural body and
not feel the need to increase ordecrease their natural ass six.
(31:19):
I remember when I used to selfhate my body because of what I
thought was a perfect body.
But after my self love journey,I realized God blessed me with a
perfect body.
I just needed to take care of itand transform it.
I struggled with the stubbornbelly fat after giving birth to
my son.
I remember wanting to just havesurgery to flatten my tummy.
(31:41):
I also had a dear friend.
And my personal registereddietician, Ashley Smith y'all
can follow her on Instagram atAshley Lauren underscore RD.
That's a S H L E Y L a U R E N.
Underscore R D.
When I expressed to her that Iwould have to get cosmetic
(32:04):
surgery to flatten my tummy.
She said, Shyla.
You can find your tummy byworking out and changing your
eating habits.
I actually took her adviceinsurance for my body without
having a surgical procedure.
I'm not against anyone gettingsurgical procedures.
I'm not against it at all.
In fact, After, you know, afterI complete my natural body
transformation, cause I stillgot a little work to do.
(32:25):
I may consider having some ofthat excess flabby skin removed
from my body.
But if surgery is your choice.
Do what you feel is best foryou?
If you already had a surgicalprocedure is not too late to
start your healthy habits so youcan keep your body snatched.
Long-term.
Get your full money's worth fromthat BB L huntsee.
(32:47):
Remember you promise yourselfbefore you got the surgery, none
that you would start taking careof your body.
You probably even promise Godthat if you survive the surgery,
that you will be healthier andtake care of your body.
Well, now it's time to keep thatpromise.
Back to my life-changing booksand authors, I got sidetracked.
I originally stopped consuming.
MI due to health reasons.
(33:08):
But as stated before, I didn'tgo back to eating meat for
spiritual reason.
And it's due to reading MahatmaGandhi's autobiography and his
experiments with truth.
He wrote about practicing ahimsa.
Which is a Hindu principle ofnot causing injury to any
living.
Being since animals have tosuffer from harm for my eating
pleasure, I no longer eatanimals.
(33:29):
The practice of a himsa was alsothe inspiration for non-violent
and peaceful protests by NelsonMandela in South Africa, which I
learned from reading hisautobiography long walk to
freedom.
Martin Luther king Jr.
And the civil rights movementalso inspired by and practice
nonviolence in the UnitedStates.
If the world practice moreself-love self-discipline and a
(33:53):
hamster, it just may be a betterplace.
If you choose to share any of mypodcasts, please share this one
because this one is actually onethat can genuinely save your
life or save the life of someoneyou love.
You probably thought I was goingto suggest some healthy recipe
(34:14):
book or author or.
A workout routine book.
Nope.
Just focus on the psychology ofhow you have allowed yourself to
create unhealthy habits.
And based on the research ofyour mind, you now know you have
the power within yourself to bedisciplined enough, to change
(34:34):
your behavior and create newhealthy habits and what at
whatever pace is comfortable foryou.
It's just about doing it andstarting.
You are now a champion forhealing and change.
For quick recaps ofclarification and understanding.
Listen and listen.
(34:55):
Well, Recap one.
Wake up workouts help you tacklethe friction and excuses you at
I used to avoid workout.
Remember the model we don't makeexcuses.
We make things happen.
Understanding the power of yourmind and programming it with new
beliefs about yourself.
Stop believing the lies you'vebeen telling yourself, or your
family has been telling you forall these years.
(35:16):
If you are a parent, you aretransferring your bad habits,
behaviors, and thoughts to yourchildren.
So now that you know better, youshould feel compelled to do
better for your family as awhole.
You are the leader.
I don't want to hear, but mykids won't eat like that.
My kids will act like theystarving to death.
Close your kitchen and lock yourcabinets at 8:00 PM.
(35:38):
Check the rooms for hiddensnacks.
Stop hiding your snacks.
Childhood obesity and juvenilediabetes are alarming rates.
We are killing our children andglorifying poor health.
They will.
Thank you later.
Starting small is better thannot starting at all.
Recap to.
Focus on the new positivehabits.
Don't give energy to the old badhabits or your old negative
(36:00):
beliefs about yourself.
You don't have to stop anything.
You just have to start somethingbetter.
And the bad habits naturallydisappear.
Negative self image keeps you inbondage and make sure we looked
at and change out a fear andjust being content with the
false reality that you can'tchange because that's just how
you are.
My family and friends used tohave me thinking something was
(36:21):
wrong with the shape of my body.
It's always been a norm.
You know, for some communitiesto body shame, if you too fat or
body shame, if you too skinny.
And I've been a little bit ofboth at different phases of my
life.
Over the years, we internalizeand believe all those body
shaming comments that were spoketo us.
It took me years to realize thatI'm a special kind of sexy.
(36:44):
Okay.
Because now I believe and knowthat the shape of my body is
perfect for me and whoever elsethat loves it.
I've written the affirmation.
You're a special kind of sexy onmy shower wall.
And I drew a pair of little eyesglance at me.
So I'm reminded daily.
Avoid the false beliefs aboutyourself and focus on creating
(37:04):
new positive beliefs on thisjourney.
Love your body the way it is nowby taking care of it and
transform it to a new specialkind of sexy.
Recap three.
Don't self criticize.
There is nothing wrong with youor your body.
Eat what you want without adiet, but make healthier choices
and decrease your portion sizes,eat less and eat healthier.
(37:27):
Eventually you can do researchon foods that you may need to
eliminate due to your healthissues, but ultimately just
start eating in moderation bydecreasing portion sizes.
Choose healthier menu optionsand create a habit of making a
grocery list with healthieroptions and meal recipes.
You can create healthy recipesof your current favorite meals.
(37:49):
Do research on healthysubstitutes.
If you're a young listener,changing your habits now could
increase your life.
Expectancy to live, to be lateseventies or eighties or older.
If you're a listener in yourforties, imagine if you don't
start making changes, youraverage life expectancy with
poor eating habits.
(38:09):
is actually just like in yourfifties or late fifties.
So you may only have about 10years left of life.
Um, that's a deep statistic, butthat's the reality based on
leading death rates, due toheart disease, diabetes, high
blood pressure strokes, andother health related deaths.
That's just the truth.
Make healthier choices now,before it's too late.
(38:30):
Recap for self-disciplineself-love and group
accountability partners helpwith your mindset shift.
Instant gratification is notyour friend.
Your new habit can be created in30 to 60 days.
Track your progress and rewardyourself for the progress.
Remember, the race is not alwaysgiven to the swift.
Lifestyle changes and bodytransformation may take some
(38:52):
time, but it will last for therest of your lifetime diets only
lasts for the duration of thediet surgical procedures only
lasts until your bad habits.
Take over your body again.
Be productive with your time andenergy.
Wake up, workout, sleep more.
Go to bed earlier.
Go to work earlier.
Give yourself extra time to selfreflect, meditate, pray and be
(39:15):
grateful for your new wake upworkout routine.
We all know there are 70, atleast since lest ref in B PRI.
Greed.
Gluttony and slough.
Food addiction is real.
So his greed and gluttony.
Excessive intake and consumptionof food, alcohol, drugs, or
(39:37):
anything unhealthy.
Is gluttony is a sin and slough.
Failing to do what you'resupposed to do is a sin.
Oh, wait.
Some of y'all didn't know aboutSlav because most people think
is thought as a lazy filthynasty person because of the Slav
character will slop is.
Actually the obsession of notdoing.
(40:00):
So, if you know, you areoverweight and unhealthy because
you're not doing what you needto do to take care of your body
and not getting adequatemovement or exercising, have no
workout habit.
And it's causing health issues.
That's sloths.
It's deadly.
That's why they are called theseven deadly sins.
(40:20):
You're killing yourself or, youknow, someone that's killing
themselves, share this podcast,being encouragement.
If you're a smoker, change yoursmoking habits.
This is your sign to challengeyourself to smoke less.
Until the self-love for yourlungs takes over the love for
your cigarettes.
You'll find a healthier way tomanage your nerves.
(40:42):
I promise.
Elevate your mind.
Be open to health and wealth.
Trust the healing process,sometimes healing hurts, but
when completely healed youbecome a stronger.
Wiser and amazing human.
That was heavy.
Let's relax and breathe.
Breathe in love.
(41:06):
Breathe out.
Love.
Breathe in peace.
Breathe out peace.
Breathe in love.
Share love.
(41:29):
Now, share this podcast to helpsomeone you love Create healthy.
Eating and workout habits.
we are champions.
We win together.
Let's continue to connect.
I've done all the talking, butdon't forget.
I'm also a great listener.
(41:49):
So after listening to thissession, you can release,
respond, reflect, or open up andacknowledge your struggles.
Let's start the healing processtogether.
Record your voice.
Or record a video and D M at tomy Instagram at shy, the healer
that's shy.
S H Y T H E healer, H E a L E R.
(42:12):
All one word.
I will try to respond to allvoice recordings and videos
only, but if you want to writesomething.
Write a review our comment andshare this podcast.
Champions you can support byclicking the link to donate and
support in my podcast notesuntil then see you next.
(42:34):
Healthcare sunday
All smiles champions.
Welcome to mine.
Elevation health and wealth.
My name is Dhawan.
I'm an emotional healer,educator and entrepreneur.
Each week, we will dig deep intoemotionally healing, all aspects
of your life to increase yourability to create prosperity
mind, elevation health andwealth allows you to elevate and
(00:26):
shift into a growth mindset.
Share each moment with me, I'mgiving you permission to fulfill
all of the unique desires ofyour heart judgment free
shame-free guilt-free elementsto heal your mind and body as
you listen and consume the wordsof the session with no fear.
Fear of loss champions if weheal together we'll be real
(00:47):
together Embrace unconditionallove and keep listening healing
is health health is wealth youare here on purpose Session
five, creating healthy workoutand eating habits.
You are probably thinking thissession will be all about me
(01:08):
telling you to stop eating somuch and to join a gym, to start
working out.
You probably think this sessionis about losing weight.
You think I'm about to tell youto start running every day to
get cardio, or you probably sawthe word eating habits in the
title and thought I'm going totell you to stop eating meat,
(01:29):
stop drinking soda, and stopeating sweets.
You probably think I created afancy podcast with the diet and
specific exercise routine foryou to follow every week.
No, not exactly.
This session is about replacing.
Your bad habits with good habitsto shift your mindset to healthy
lifestyle changes.
When you master the art ofcreating new, healthy habits.
(01:53):
To replace your old bad habits.
You won't feel like you'regiving up something instead.
You're gaining new, powerfulbehaviors.
Diets are temporary and full ofstops.
Can'ts and don'ts.
Yes, you'll lose 10 pounds, butyou'll gain it back when you
stop the diet.
Being a gym rat is not the onlyway to transform your body.
(02:16):
You can transform your body athome with a yoga mat and your
favorite sexy athletic YouTuber.
I'm going to start by definingthe word friction.
And a sense of this.
Friction is a thing that mayprevent you hinder or discourage
you from performing a specificaction.
(02:37):
We tend to use this friction asan excuse to why we didn't do
something.
Common workout.
Friction that may prevent youfrom getting in a healthy
workout.
It may sound like this.
I don't have time to work out myschedule so busy.
I don't feel comfortable at thegym because I feel like I don't
use the workout equipment.
(02:57):
Right.
People be staring at me.
I don't have appropriate workoutclothes.
I need to get some workoutclothes.
By the time I get home fromwork, I'm too tired to work out.
I don't have the necessaryequipment to workout.
I can't afford no dumbbells.
I'm not motivated.
And I feel like I need apersonal trainer or somebody to
(03:17):
hold me accountable because I'mjust not going to work out by
myself.
That GM is just too far from myhouse.
The gym.
I want to go to it.
Don't open early enough and thenit closes too soon before.
I get off work.
shout a healer.
I just listened to your podcastabout creating a healthy
relationship with money andbased on my budget and my
(03:39):
savings go, I can't afford a gymor a personal trainer.
Okay.
That so much friction.
Which leads to so many excusesbecause that's all I hear is
excuses.
We are going to focus on how toavoid workout friction to
(04:00):
successfully gain a 20 to 30minute workout at least three
times a week or more, or it maybe less than 20 minutes,
whatever your body can handle,just to get started, just to
start out, just to start thehabit.
Let's look at the aspect of thefriction of time.
Based on Tik TOK scrollinghabits.
(04:22):
The average person spends 33minutes scrolling through Tik
TOK in a day.
If you're a Tik TOK, scroller,or creator, you probably already
knew this about yourself.
Based on electronic device andphone screen time habits.
The average person spends sixhours and 58 minutes on their
smartphone or electronicdevices.
(04:43):
So it is screen time may beproductive, but we all know some
of this green time isunproductive scrolling or
trolling.
Remember, we are not saying tostop, delete or deactivate,
although that would be helpfulfor your mental health.
However, we are actually goingto discuss starting, creating
and doing healthier screen timeapps or scrolling habits,
(05:07):
mindset shifting.
We're going to add.
A healthy, productive phone timehabit.
It only takes about 20 to 30minutes of your morning or
evening, depending on when youstart your day, depending on
when you wake up.
Please talk to your doctorbefore any major workout change
or before consuming any vitaminsthat I may recommend in this
(05:28):
session.
This is my disclaimer.
Everyone's body is different.
You may have physicallimitations or allergies.
So due to legal issues, I musttell you to consult a physician
first.
Let's begin.
My family model for years hasbeen, we don't make excuses.
We make shit happen.
My son, Andre and I have livedby this family motto and my set.
(05:52):
You can create a model for yourfamily, or you can use our
motto.
Don't make excuses, make shithappen.
Period.
Here Alyssa for common reasons,we make excuses and fear
changing.
The first comma reason we makeexcuses is negative self-talk
and fear.
A Boyd, common, negative.
(06:13):
Self-talk.
That's self-talk that you say, Istart sometime next week.
I'll do it.
On a day that I feel better.
Exercising is just not for me.
This negative self-talk createsprocrastination.
And avoidance, it also stops youfrom starting speak positive
self-talk and don'tprocrastinate.
(06:35):
The second common reason we makeexcuses.
It's self destruction, selfjudgment.
Don't talk down on yourself byrepeating false beliefs in your
mind, by saying things like.
I two bits even try.
It's a shame that I allow myselfto get like this.
Have rebuttals and suedyourself.
Reward yourself, even for smallchanges, the third common reason
(06:59):
we make excuses is victimizingyourself due to discomfort,
thinking things like, I don'tknow why I'm going through this
pain of working out.
I'm going to quit.
Anyway, this isn't really makinga difference.
I'm uncomfortable and I nevercontinued long enough for the
pain to go away.
It's too hard on my body.
It's causing more trauma than itwould on my body than it would
(07:20):
anybody else's body.
Change it.
Speak positivity into yourself.
You are not a victim.
You can change your body.
You just have to love your body.
The fourth, common reason wemake excuses is focusing too
much.
On the bad habit by thinkingthings like I can't stop
(07:40):
drinking soda, that's just notgoing to happen.
Or I can't work out for 20 wholeminutes.
Or I can't stop smoking.
Don't focus on the negativehabit.
Focus on replacing the old habitwith the new, healthier habit.
Don't stress about not drinkingsoda.
Just have a habit of drinking,less soda until you stop.
(08:02):
When you allow your mind toelevate higher, your mindset
will create a new urge insteadof stressing yourself out on
stopping the old urge.
You are essentially rewiringyour brain to form a new habit
with new productive urges, whichwill eventually help you stop
from the old habit.
Right.
Psychology.
(08:23):
Let's begin on our journey ofcreating your workout habit as a
lifestyle change first.
Your decision to make healthychoices should come from a place
of self love.
I'm making healthy choicesbecause I love myself.
Instead of doing it fromself-hate, which sounds like I'm
working out because I hate mybody.
You see the difference.
(08:44):
You should always have afeel-good spirit.
This will help you continue yourhealth journey without giving
up.
Like you may have given up inthe past.
It shouldn't be a punishment foryour body.
It should be a reward for yourbody.
If.
Self care.
Start with your current comfortlevel and your body will start
craving more.
(09:05):
Let the habit take you to whereyou're wanting to be.
You will not be on a diet.
That's a bad word, and it'stemporary.
You're allowing appropriatenutrients for your body.
That will cause weight loss as alifelong lifestyle mindset.
Don't wait to get sick orterminally ill to decide to live
(09:27):
better.
Do it now start rewriting yourhealth story right now today.
Once the habit is completelyformed.
Your comfort level, yourpalette.
And your appetite your workouthabits and eating habits.
We'll naturally change.
You will create your own healthyworkout routine with less
(09:49):
friction until it becomes ahabit.
More confidence, moreproductive, less friction, less
excuses.
I call this the wake up workout.
You're actually waking up,rolling out of bed and doing
your workout right next to yourbed or couch, wherever you
(10:10):
slept.
There's no gym needed.
You are doing your wake upworkout and whatever clothes you
slept in or naked.
If you slept in the nude, noworkout, clothes needed.
The challenge is to set yourwake up.
Alarm 30 minutes to an hourearlier on the days that you
chose to do your wake-upworkout, you may also want to
(10:33):
save an alert reminder on yourphone calendar.
You're replacing your 20 minutesof scroll time.
With your wake-up workout, youcan use YouTube or your phone,
tablet, or television.
You don't even need a workoutmat or equipment.
You can use a towel, a rug, oryour carpet, replace your phone
(10:53):
habit with a workout routine oran app of your choice.
You can find an athletic utuber.
Some of the YouTube was I followour bully Jews.
juicing Toya.
And my favorite Yogi is ArianaElizabeth.
They are all YouTube offers thatI support.
You don't even have to find aYouTube video.
(11:13):
You can create your own morningworkout challenge, whether it's
jumping jacks, high knees,squats, jump rope, jogging,
place, pushups, or a combinationof whatever gets your heart rate
up for 20, 30 minutes after youwake up, I also suggest you
drink at least 16 to 20 ouncesof water and take your vitamins
before your workout.
Hydration is so important,especially for those of you that
(11:37):
aren't drinking enough waterdaily.
Drinking water before you showernaturally lowers your blood
pressure.
Morning vitamins.
I recommend our vitamin C atleast a thousand milligrams
immune boosting vitamin D atleast 3000 I use are more
natural happy pills, which youcan get extra vitamin D from
(11:59):
bathing in the sunshine andvitamin B12, at least 50 to a
hundred milligrams.
That's natural energy.
You also need a B supplement.
If you don't consume meat.
I take other vitamins, but theseare my daily supplements.
I purchased the liquid forms, soI no longer take the vitamin
pills.
I do the liquids.
I already hear some of yourexcuses.
(12:20):
If I get up too early, workingout, I'm going to wake up.
Hey.
But you already wake up bay withyour phone screen light.
They see you and feel you onyour phone scrolling.
So let's keep being productiveas bay to work out with you
challenge each other.
If they has a problem with youtaking care of your body with
this new, healthy habit, thenyou shouldn't be with bay.
(12:41):
When we reel together, we healtogether.
The importance of a wake uproutine.
If you're the person that pushesnews eight times before you
actually get out of bed, you canstill do the wake up workout.
It's best that you start thehabit just a couple of days a
week, maybe mid week, likeWednesday and Friday, then as
(13:04):
you progress.
Add more workout days.
You must set your wake-up alarman hour before your current
wake-up time.
This helps you avoid thefriction of time.
Excuse.
We have all created certainfalse beliefs about ourselves
based on our bad habits.
They were ingrained in us fromour childhood.
We also have positive beliefsabout ourselves based on our
(13:27):
good habits.
Now my personal mental strengthand growth actually started when
I started practicingPsycho-Cybernetics is that
psychology book written in the1960s by Dr.
Maxwell MOTS, which is thepsychology of using my brain as
a machine that I can programreprogram and transform with
(13:47):
discipline.
From years of practicing haveactively.
Hitting this highs myself fromall of those false beliefs.
The best way I can describe itfor myself is like brain
empowering my elevation.
That's what I would use todescribe Psycho-Cybernetics.
I used to have the false beliefthat.
(14:08):
I'm just not a morning person.
I can't wake up early.
I have to lay in bed as long aspossible.
I also used to have a falsebelief that I was a night owl.
I can go to bed early.
My body just naturally stays uplate.
I didn't realize that claimingboth of those false beliefs were
detrimental to my health and mywealth.
(14:29):
So if you're suffering fromeither one of those false
beliefs, it's time to dehypnotize yourself from self
destructive behaviors.
Being late to work, adds morestress, highers your blood
pressure you have a higher riskfor road rage and higher risk
for car accidents that youcause.
And you start blaming everyoneelse for it.
You start hating your ballsbecause he.
(14:50):
They catch you coming late towork.
Then you get mad at yourcoworker because they didn't
cover for you.
When you was late to work, youyell at your kids claiming they
made you late.
You roll raging at driversbecause they driving too slow.
Being late is an immediate startto a no good, very bad day.
Waking up earlier.
If you have children, wake yourchildren up earlier, this gives
(15:13):
you more quality time for apositive, productive morning
routine.
You can wake up, workout, sipyour tea or coffee, do yoga
meditation.
Self-love talk some positiveaffirmations and prayers of
everything.
You're grateful for stress freedrive, time being early to work,
even if it's just five minutesearly as a habit that once you
(15:36):
form.
It actually feels amazing.
Forming the new habit becomesyour normal lifestyle.
Later, you can add friction thatbecomes a natural elevation of
self-love champions.
Love challenges.
Wake up early, wake up workoutthen.
After forming the habit ofwaking up and working out, you
(15:58):
can add strength, training,study show strength training
allows you to lose fat, but gainmuscle.
So your body will be lean.
Pay attention to your body.
When you began to eat healthier,your body will start alerting
you of toxins.
And this is a good thing.
You'll feel good about it, haveaccountability partners and
reward yourself with a rewardsystem.
(16:20):
Celebrate your small or bigaccomplishments.
I have to stress the importanceof meaningful rewards on your
health journey.
Make a reward board, use a chalkboard or a dry erase board with
your accomplishments on theirposter, accomplishments on your
social media page to get somelikes, right?
Do something that's rewarding toyou.
(16:42):
This is how to manage aproductive phone time.
I'm not getting paid foradvertising any of these apps
that I'm about to list for you.
I'm simply giving you somelegitimate tools to hold
yourself accountable, create ahealthier habit and still
allowing some of your phonehabits.
Get adequate risk.
Go to bed early.
(17:03):
Set a healthy bedtime boundarywith yourself, friends and
family set a bedtime alert onyour phone.
Here is the list of the top sixsocial fitness workout apps.
You can meet fitness goals withfriends, relatives, or meet new
people working on the samefitness and lifestyle has mints
using these productive apps.
(17:23):
Build your personal workoutcommunity.
Number one, there's an appcalled fitfully F I T F U L L Y.
It's on Android and iPhone.
You can live video chat workoutswith your friends on the app.
It's easy to use and you can setyour workout routine.
You can even do a split screenview and it'll show you everyone
working out together.
No fancy equipment needed.
(17:44):
There's another app.
Called step bit S T E P B E T.
It's on Android and iPhone.
It's a step counting game forall fitness levels helps with
counting your daily steps andincreasing your daily steps.
If you're one of those steps,counting people, there's a whole
tribe of y'all.
There's also an app called groupbeast, G R O U P B E S T.
(18:08):
It's on the web and Android.
I checked the app store on myiPhone and it's not available on
the iPhone, but you can stilluse it on any iPhone web
browser.
Basically it's an app createdfor a group of people to sign up
together and work out together.
The feed kind of looks likesimilar to a Instagram feed.
You can post repos comment oneach.
(18:31):
Others workout posts, that sortof thing.
There's another app calledSquatty, S Q U a D D Y is on
Android and iPhone.
It's a dedicated chat app andhas daily workouts for training
groups.
You can join and create groups.
Do your workout, you can createa training diary, which I
thought was cool.
You can track your movementhistory, show your workout
(18:53):
completions with everyone else.
That's on the app.
There's an app called, lovehits.
L O V E H I T.
For those of you not familiarwith hit, that's an acronym for
high intensity intervaltraining.
this app is on the web it's onAndroid.
And the iPhone is a timer basedworkout made for interval
(19:17):
training exercises.
It will say out loud, theworkout for you to perform, and
then it'll do the countdown.
It'll alert you for your restperiod, and also alert you for
your last three seconds.
It allows you to share yourworkouts on your, your mobile
apps too.
If you want to post to yourother social media sites.
And the last app, number six ismy personal favorite is the app
(19:37):
called map my run it's onAndroid and iPhone.
It can be used for all.
All workout routines, not justwalking or running.
However, if you do walk or runattracts your time logs, the
location and the route, you canadd brands and create workout
challenges.
It also counts the approximateamount of calories you burned.
I'm always asking people todownload this app and add me as
(20:00):
a friend.
I've used the app for severaldifferent workout challenges
with my friends, family, and mystudents.
during the pandemic, I actuallyuse this app to get my virtual
students outside, get themoutside to walk, bike, ride, or
run miles.
At the end of the challenge, thestudent with the most miles
logged within that month, I willreward them with a$50 gift card.
I'm always, always, alwaysstressing the importance of how
(20:22):
a great outdoor workout is greatfor our mental health,
especially when we are dealingwith a pandemic illness,
isolation, and depression.
So I do recommend map my run.
That's the sixth app.
Just start the new workouthabit.
If you've listened to thisepisode and you still created
some sort of excuse, like Ican't do a wake up workout for a
(20:44):
whole 20 or 30 minutes, that'stoo much and too early because I
already heard someone thinkingthat false belief.
Remember, it's not about whatyou can't do.
The focus is about what you canand will do in order to still
create a good habit, your newself rebuttals and redirected
thought with.
It sounded like this.
I can't, and I won't do a whole20th, 30 minutes of a wake up
(21:07):
workout, but I can, and we'll do10 jumping jacks as a wake up
workout to create a new habit.
Even if you choose to wake up,workout a rolling out of bed and
doing 10 jumping jacks, it's anew, healthy habit.
Once the habit is created, yourbrain will automatically start
craving more.
It's how the human brain is setup.
(21:27):
We are creatures of habit,simple.
Psycho-Cybernetics do whateveryou need to do for your brain to
avoid friction for your brain toavoid excuses.
And for your mind to elevate,I'm not trying to sell you
anything I'm trying to help youtap into.
What's already deep inside ofyou, your champion spirit, your
champion mindset.
(21:48):
The champion is you.
Now.
Let's begin our journey ofcreating your healthy eating
habits.
We covered our workout habits.
Now let's do our eating habits.
If you're a loyal listener, youalready know the number one
cause of death in the UnitedStates, based on the medical
news today, and an articlewritten and published by Vincent
Chavela.
State heart disease is thenumber one cause of deaths.
(22:10):
And the article also stays.
This is directly related to pooreating habits and lack of
physical exercise.
Some other leading causes ofdeath were diabetes and cancer.
So understand that we know.
We know we need to eat healthyfood to survive, but we also
know that when we overeatunhealthy food, we die.
(22:32):
Remember, we are not focused onweight loss, focused.
Is on eating healthier andportion control.
The weight loss is just apositive side effect of changing
your eating habits.
So instead of saying, I have tostop eating out at restaurants
because I got to lose weight.
Creating a healthy habit wouldbe when I go eat at restaurants,
(22:54):
I will drink a full glass ofwater.
Have the server bring half of mymeal on my plate and box the
other half of my meal for lunchtomorrow.
This new healthier habit willsave you money.
And the crease, your calorieintake, you can do the same with
fast food restaurants.
Only have of your 12 inch.
Sandwich for lunch and save theother half for dinner.
(23:16):
Those of you thinking that ain'tgoing to be enough food for me,
I'm still going to be hungry.
The reason you still going to behungry is because of your bad
habit of overeating.
When you're when you portionyour sizes.
Appropriately.
Give us some time your body willbe accustomed to eating less.
When you still feel hungry,drink more water.
(23:42):
You must keep this quote in yourmind by Dr.
Omar Baruch.
Allah.
Hunger is a first element ofself-discipline.
If you can control what you eatand drink, you can control
everything else.
I also know that Gandhi sayssomething similar to this.
(24:02):
That may have been doctor Umar'sinspiration to write that quote.
But through my own personalhealth journey and eating
habits, I found this to be true.
We have to stay strong andfighting our food addictions.
I'm still struggling with myaddiction to sugar and sweets,
but I managed to eat less sweetsby creating the habit of only
eating sweets on Saturdays andSundays and holidays.
(24:26):
When you grocery shop, shop forhealthier food options for your
family and have fun creatinghealthier meals.
But while still eating foods youlove, for example.
I make plant-based soul foodoptions.
You can make healthier foodoptions by choosing sugar-free.
Lower sodium, lower fat, wholegrains and less packaged snacks.
(24:49):
Choose frozen vegetables overcanned vegetables, small
changes.
Buy less ultra processed foodand choose healthier snacks.
Make a grocery list based onmill recipes to help save money
and prevent you from justthrowing random junk in your
cart, include your family on thegrocery list.
So they learn to choosehealthier options.
(25:10):
If you've been listening andwondering.
My current eating habits areplant-based eating habits.
I don't eat any meat.
I'm not vegan.
Vegans are animal rightsactivists for the first 90 days
of every year, January,February, March.
I do.
The Daniel fast, which means Ionly eat what God allows to grow
from the earth and raw or semiraw.
(25:31):
Raw form baked or boiled.
Nothing deep fried, no addedsugars and nothing in a package
or process.
It's a full body cleanse.
And a prayer for 90 days, I'vepracticed this cleanse for over
five years.
It was extremely hard at first,but after years of experience,
it's just a natural part of mylifestyle.
(25:52):
Now I always invite my friendsand family to join me each year.
At their own pace.
Like some people may say I'll doit for seven days or 10 days.
So my family or friends justdecide how long they want to
fast with me, but I do the full90 days.
So for 2023, I will be startingon January the 15th, messaged me
if you want to fast and praywith me.
(26:14):
The main focus is the practiceof discipline and prayer.
My health journey.
I first gave up beef and pork.
When my father passed away in2011.
He had many health issues due topoor eating habits, diabetes,
high blood pressure, which ledto kidney failure.
He was a heavy smoker, which ledto lung cancer in his early
death.
(26:34):
Rest in heaven, west hop, hepassed away.
He was only in his fifties.
This was the start of my healthjourney and therapy.
I started grievance counselingand received the best price from
a grievance counselor.
She asked me what bothered memost about my father's death.
And I explained that I felt wecould have done more to help
him.
I discussed.
(26:55):
My current situation would be anoverweight for my height.
You know, I only five, one.
I was short and round.
I was getting headaches due tohigh blood pressure problems.
And she said, well, why don'tyou turn your tears to sweat?
I took her advice.
I started my first workoutchallenge was the insanity
challenge with Shaunti.
The first week I did it, I wasthrowing up.
(27:17):
I was sick.
My body was in so much pain, soI quit.
Then I went to visit a familymember and one of my nephews had
completed the insanity challengeand was doing another challenge.
And he had a full bodytransformation.
I was like, wow.
So he actually downloaded thefull version of insanity, the 30
day challenge, and he put thecalendar and everything on my
(27:37):
computer.
I started the challenge again asa routine.
And this time I didn't quit.
It became a healthy habit in theprivacy of my own home.
It was like a wake up workout.
I didn't have no fancy workoutclothes.
I just had my TV, my living roomcarpet and the videos of Shanti
(27:58):
after completing the challenge.
I needed more because my bodywasn't shaped.
So I started walk, run intervalsuntil I could run a whole mile.
Champions love challenges.
So I worked my way up addingmore miles.
I just eventually gave up allmeat in January, 2017.
After my Daniel fast, I didn'tgo back to eating it because I
(28:21):
was having some, you know, I washaving some womanly hormonal
health issues.
So when I stopped eating meatand consuming animal hormones,
my body naturally healed on hisown because I wasn't, I was no
longer consuming animalhormones.
So I stopped eating for healthissues.
But decided not to ever go backto eating meat for spiritual
reasons and for spiritualpractices.
(28:44):
Hey.
You.
Champion for life changes.
Champion of a healthier eatinghabits and consistent workout
routines.
If you're hearing my voice.
Today's the day you accept thefact that you were created with
a divine purpose to understandhow discipline routine and
actions can create positive,new, healthy habits.
(29:06):
By practicingPsycho-Cybernetics.
Elevating your mind and behypnotizing yourself from all
those negative false beliefs.
This is your time.
If you were looking forinspiration and a purpose, this
is why you have listened to thissession for this long.
Champions like you appreciatethis challenge.
I'm not telling you to give upmeat or become a beacon because
(29:28):
we all know some vegetarians.
That are still unhealthy,overweight and have health
issues because they stillhaven't managed their
consumption.
And they may still makeunhealthy choices.
I'm an advocate for changingyour eating habits first.
And then you will eventually beable to focus on healthier food
options.
We're eating lists.
(29:49):
Each week.
I promote an author based on alife changing book.
I've read this week.
I must discuss the three booksthat helped me the most on my
health wellness and leadershipjourney.
I'm highlighting the authorMaxwell Mott and American
cosmetic surgeon and the authorof Psycho-Cybernetics.
Once again, this book waswritten in the sixties and
(30:12):
mostly all of your self-helpbooks that you read today.
Incorporate this practice andhis teachings.
However, what I love most aboutsurgeon malts is this.
He was a cosmetic surgeon thatreviews to perform cosmetic
surgery.
On patients unless he healedthem psychologically first.
(30:35):
He refused.
To perform cosmetic surgery onpatients and less.
He healed them psychologicallyfirst.
Worked on their brain.
Okay.
Most times after the patient wastreated psychologically, they
realized they didn't needcosmetic surgery.
Imagine if Michael Jackson hadchosen to go to Maxwell malls,
(30:56):
he would have loved all of hisnaturally beautiful
African-American features andskin color.
He would not have been a victimof colorism or feeling flawed.
If cosmetic surgeons today,practice like Maxwell malts,
most women would have fallen inlove with her natural body and
not feel the need to increase ordecrease their natural ass six.
(31:19):
I remember when I used to selfhate my body because of what I
thought was a perfect body.
But after my self love journey,I realized God blessed me with a
perfect body.
I just needed to take care of itand transform it.
I struggled with the stubbornbelly fat after giving birth to
my son.
I remember wanting to just havesurgery to flatten my tummy.
(31:41):
I also had a dear friend.
And my personal registereddietician, Ashley Smith y'all
can follow her on Instagram atAshley Lauren underscore RD.
That's a S H L E Y L a U R E N.
Underscore R D.
When I expressed to her that Iwould have to get cosmetic
(32:04):
surgery to flatten my tummy.
She said, Shyla.
You can find your tummy byworking out and changing your
eating habits.
I actually took her adviceinsurance for my body without
having a surgical procedure.
I'm not against anyone gettingsurgical procedures.
I'm not against it at all.
In fact, After, you know, afterI complete my natural body
transformation, cause I stillgot a little work to do.
(32:25):
I may consider having some ofthat excess flabby skin removed
from my body.
But if surgery is your choice.
Do what you feel is best foryou?
If you already had a surgicalprocedure is not too late to
start your healthy habits so youcan keep your body snatched.
Long-term.
Get your full money's worth fromthat BB L huntsee.
(32:47):
Remember you promise yourselfbefore you got the surgery, none
that you would start taking careof your body.
You probably even promise Godthat if you survive the surgery,
that you will be healthier andtake care of your body.
Well, now it's time to keep thatpromise.
Back to my life-changing booksand authors, I got sidetracked.
I originally stopped consuming.
MI due to health reasons.
(33:08):
But as stated before, I didn'tgo back to eating meat for
spiritual reason.
And it's due to reading MahatmaGandhi's autobiography and his
experiments with truth.
He wrote about practicing ahimsa.
Which is a Hindu principle ofnot causing injury to any
living.
Being since animals have tosuffer from harm for my eating
pleasure, I no longer eatanimals.
(33:29):
The practice of a himsa was alsothe inspiration for non-violent
and peaceful protests by NelsonMandela in South Africa, which I
learned from reading hisautobiography long walk to
freedom.
Martin Luther king Jr.
And the civil rights movementalso inspired by and practice
nonviolence in the UnitedStates.
If the world practice moreself-love self-discipline and a
(33:53):
hamster, it just may be a betterplace.
If you choose to share any of mypodcasts, please share this one
because this one is actually onethat can genuinely save your
life or save the life of someoneyou love.
You probably thought I was goingto suggest some healthy recipe
(34:14):
book or author or.
A workout routine book.
Nope.
Just focus on the psychology ofhow you have allowed yourself to
create unhealthy habits.
And based on the research ofyour mind, you now know you have
the power within yourself to bedisciplined enough, to change
(34:34):
your behavior and create newhealthy habits and what at
whatever pace is comfortable foryou.
It's just about doing it andstarting.
You are now a champion forhealing and change.
For quick recaps ofclarification and understanding.
Listen and listen.
(34:55):
Well, Recap one.
Wake up workouts help you tacklethe friction and excuses you at
I used to avoid workout.
Remember the model we don't makeexcuses.
We make things happen.
Understanding the power of yourmind and programming it with new
beliefs about yourself.
Stop believing the lies you'vebeen telling yourself, or your
family has been telling you forall these years.
(35:16):
If you are a parent, you aretransferring your bad habits,
behaviors, and thoughts to yourchildren.
So now that you know better, youshould feel compelled to do
better for your family as awhole.
You are the leader.
I don't want to hear, but mykids won't eat like that.
My kids will act like theystarving to death.
Close your kitchen and lock yourcabinets at 8:00 PM.
(35:38):
Check the rooms for hiddensnacks.
Stop hiding your snacks.
Childhood obesity and juvenilediabetes are alarming rates.
We are killing our children andglorifying poor health.
They will.
Thank you later.
Starting small is better thannot starting at all.
Recap to.
Focus on the new positivehabits.
Don't give energy to the old badhabits or your old negative
(36:00):
beliefs about yourself.
You don't have to stop anything.
You just have to start somethingbetter.
And the bad habits naturallydisappear.
Negative self image keeps you inbondage and make sure we looked
at and change out a fear andjust being content with the
false reality that you can'tchange because that's just how
you are.
My family and friends used tohave me thinking something was
(36:21):
wrong with the shape of my body.
It's always been a norm.
You know, for some communitiesto body shame, if you too fat or
body shame, if you too skinny.
And I've been a little bit ofboth at different phases of my
life.
Over the years, we internalizeand believe all those body
shaming comments that were spoketo us.
It took me years to realize thatI'm a special kind of sexy.
(36:44):
Okay.
Because now I believe and knowthat the shape of my body is
perfect for me and whoever elsethat loves it.
I've written the affirmation.
You're a special kind of sexy onmy shower wall.
And I drew a pair of little eyesglance at me.
So I'm reminded daily.
Avoid the false beliefs aboutyourself and focus on creating
(37:04):
new positive beliefs on thisjourney.
Love your body the way it is nowby taking care of it and
transform it to a new specialkind of sexy.
Recap three.
Don't self criticize.
There is nothing wrong with youor your body.
Eat what you want without adiet, but make healthier choices
and decrease your portion sizes,eat less and eat healthier.
(37:27):
Eventually you can do researchon foods that you may need to
eliminate due to your healthissues, but ultimately just
start eating in moderation bydecreasing portion sizes.
Choose healthier menu optionsand create a habit of making a
grocery list with healthieroptions and meal recipes.
You can create healthy recipesof your current favorite meals.
(37:49):
Do research on healthysubstitutes.
If you're a young listener,changing your habits now could
increase your life.
Expectancy to live, to be lateseventies or eighties or older.
If you're a listener in yourforties, imagine if you don't
start making changes, youraverage life expectancy with
poor eating habits.
(38:09):
is actually just like in yourfifties or late fifties.
So you may only have about 10years left of life.
Um, that's a deep statistic, butthat's the reality based on
leading death rates, due toheart disease, diabetes, high
blood pressure strokes, andother health related deaths.
That's just the truth.
Make healthier choices now,before it's too late.
(38:30):
Recap for self-disciplineself-love and group
accountability partners helpwith your mindset shift.
Instant gratification is notyour friend.
Your new habit can be created in30 to 60 days.
Track your progress and rewardyourself for the progress.
Remember, the race is not alwaysgiven to the swift.
Lifestyle changes and bodytransformation may take some
(38:52):
time, but it will last for therest of your lifetime diets only
lasts for the duration of thediet surgical procedures only
lasts until your bad habits.
Take over your body again.
Be productive with your time andenergy.
Wake up, workout, sleep more.
Go to bed earlier.
Go to work earlier.
Give yourself extra time to selfreflect, meditate, pray and be
(39:15):
grateful for your new wake upworkout routine.
We all know there are 70, atleast since lest ref in B PRI.
Greed.
Gluttony and slough.
Food addiction is real.
So his greed and gluttony.
Excessive intake and consumptionof food, alcohol, drugs, or
(39:37):
anything unhealthy.
Is gluttony is a sin and slough.
Failing to do what you'resupposed to do is a sin.
Oh, wait.
Some of y'all didn't know aboutSlav because most people think
is thought as a lazy filthynasty person because of the Slav
character will slop is.
Actually the obsession of notdoing.
(40:00):
So, if you know, you areoverweight and unhealthy because
you're not doing what you needto do to take care of your body
and not getting adequatemovement or exercising, have no
workout habit.
And it's causing health issues.
That's sloths.
It's deadly.
That's why they are called theseven deadly sins.
(40:20):
You're killing yourself or, youknow, someone that's killing
themselves, share this podcast,being encouragement.
If you're a smoker, change yoursmoking habits.
This is your sign to challengeyourself to smoke less.
Until the self-love for yourlungs takes over the love for
your cigarettes.
You'll find a healthier way tomanage your nerves.
(40:42):
I promise.
Elevate your mind.
Be open to health and wealth.
Trust the healing process,sometimes healing hurts, but
when completely healed youbecome a stronger.
Wiser and amazing human.
That was heavy.
Let's relax and breathe.
Breathe in love.
(41:06):
Breathe out.
Love.
Breathe in peace.
Breathe out peace.
Breathe in love.
Share love.
(41:29):
Now, share this podcast to helpsomeone you love Create healthy.
Eating and workout habits.
we are champions.
We win together.
Let's continue to connect.
I've done all the talking, butdon't forget.
I'm also a great listener.
(41:49):
So after listening to thissession, you can release,
respond, reflect, or open up andacknowledge your struggles.
Let's start the healing processtogether.
Record your voice.
Or record a video and D M at tomy Instagram at shy, the healer
that's shy.
S H Y T H E healer, H E a L E R.
(42:12):
All one word.
I will try to respond to allvoice recordings and videos
only, but if you want to writesomething.
Write a review our comment andshare this podcast.
Champions you can support byclicking the link to donate and
support in my podcast notesuntil then see you next.
(42:34):
Healthcare sunday
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