Mindset mojo transcription
Welcome…This is Theresa Marie, Samba Dancer, teacher, and full-body booty-focused weight training coach and I’m so glad you’re here. I’m really excited to share a little Shake your booty fitness mindset mojo with you, because there is a really key decision that you need to make before we get into any kind of information about how to work out or what to eat or any of that good stuff. Basically you need to make a really important decision and it will make taking action so much easier. So basically you want to decide that you already are a fit person and you just wanna say to yourself “I’m a fit person”. You don’t have to totally believe it right away, but you do need to affirm it, because basically if you’re going to the gym or working out at home, and you know at the same time you’re not really liking your body and criticizing yourself over and over again or just thinking I’m never going to have a flat belly or I don’t like my stomach or I don’t like my butt…and you’re just talking all these things to yourself it is really hard to get results Your mind, your body, and your spirit, your joy, all have to work together in order to get you your fitness results because essentially, putting yourself down causes you a lot of stress and when you’re really stressed out your body cant benefit from the exercise and the food choices you are making and you actually create a lot or problems in your body.
So stress is bad and putting yourself down thinking you are never going to get fit creates a lot of stress so what you need to do is decide you are a fit person. And then that makes it a lot easier to take action like a fit person would. You know, decide “I have a smoking hot body, I’m a fit person”. So how would you be living your life if you decided you were a fit person. Well you'd probably be working out consistently, you would be enjoying your workout, you would be eating food that a fit person eats, you would be able to just say no to the cupcakes in the work break room because you know they don’t taste that good and a fit person wouldn’t eat those. They do eat their snack with their yogurt and almonds or whatever and be stoked on that. You have to decide that you are a fit person. So that is the first key with this mindset mojo I wanted to talk to you about because the whole idea of shake your booty fitness is that you get the best fitness results when you’re moving your body moving your booty every day. You are making fitness part of your lifestyle and of course weaving in strength training because that's a key part of fitness that a lot of people leave out…and you also need some walking and doing some fun interval cardio like dancing, in the mix too...
I know there's a lot of talk about the minimum effective dose when it comes to exercise…but when you work your body work your booty, have fun with getting moving, getting sweaty, connecting to your breath, your muscles, working out it makes you feel really centered, powerful, strong, beautiful, confident in your body and you just feel really good taking care of yourself, upholding these promises you gave to yourself, it reduces stress, it makes you feel more creative. It gives you after you work out or dance, you see solutions to problems you couldn’t see before. It makes you feel more sexy and more powerful. So why do you want a minimum effective dose of all those feelings? 1. Screw the Minimum effective dose And what I have found is that it is really difficult to just try to work out 2 or 3 days a week. It just makes it hard to be consistent with it. But if you are seeing yourself as a fit person, and you are doing workouts, and they don’t have to be long ones every day, where you are moving your body, moving your booty every day, it is so much easier. I know it sounds counter-intuitive but the more frequently you are working out and moving, the easier it is to follow through and stay committed. So the American college of sports medicine recommends
that people do moderately intensity exercise 5 times a week for 30 minutes so that’s not a lot but really just contributes to your health, your well-being, building muscle, burning fat, feeling really good in your body, feeling really good about yourself incredibly, so that’s essentially the shake your booty philosophy. And like I said, the first step of getting a really strong mindset and to get results is you need to decide that you’re fit, that you are a fit person, you have a smoking hot body and that you are going to be acting in alignment with that decision and that you are a fit person. 2. What does it mean to be "FIT"? Let’s just talk for a moment too about what it means to be fit. Because I think with being fit, F I T, there is just a lot of confusion because what we see on Instagram or magazines, of course there is a lot of photoshopping going on of course, but people doing body building figure competitors, you see them like “yea I’m building muscle, and then I cut” and you see them with really low body fat, they have 6 pack abs and they’re all tanned and oiled up and it’s like “that’s a fit person” you can see all their muscles and they have really low body fat. Well I am just going to tell you that I don’t think that that’s the definition of fitness, because anyone that does a figure competition will tell you that it’s really easy to gain back the body fat. It’s a pretty low level of body fat to be operating with.
So if you look at professional athletes like professional basketball players, or volleyball players, professional dancers, they have a nice level of covering of fat over their muscles. Your brain really needs that to make little quick decisions. You wouldn’t really want to have that low of body fat. And when you think about these professional athletes, they are extremely fit. Lebron James can play almost an entire game and make all these baskets and it’s phenomenal, he’s phenomenal, and his shoulder muscles whooo. But anyway, For me, the definition of fit is someone who has muscle. You’ve built some muscle and you have capability, you can go up the stairs, you can carry the groceries, you can pick up the kid, you can help someone up the subway stairs with their suitcase. You have strength, you have muscle capacity. You could walk to the grocery store and back with your groceries. Of course, I am giving all these New York City examples that’s where I am living right now. But you have the ability in your body to really move and groove in your life. You’ve got muscle and you are healthily and safely either losing body fat or maintaining a healthy level of body fat in your body… And then the last part of fitness is feeling really strong in
your mind, in your spirit, and in your heart. Having a level of commitment to your self care. That is a really big part of being a fit person too. So that is really achievable. And doesn't that make it easier to think that you can achieve being fit person?…To decide that you're going to be someone that is really going to be focused on building muscle, burning fat in a healthy and safe way, and being strong in your mindset and caring for yourself, so you have the capacity to enjoy your body as much as possible at any age. Okay, so, that’s point 2, where I was exploring the definition of what it means to be fit. 3. The element of CONSISTENCY And then the third part of this mindset mojo that I want to share with you is that results really do come from an element of consistency, so when you commit to a weight training program, you have to go for it. You have to be consistent with it and do it several times a week so my home workout program is 3 times a week with weight training (optional 4 times a week) and you really don’t get results from doing it once or twice a week, you have to go for it and do it 3 times a week and really commit to it and of course there are ways to get around and you can substitute and make cool substitutions like if you can make it to the gym that day then you can do the home workout instead.
The reality is that you really have to have a level of consistency in order to build the muscle and burn the fat and get all the fun body confidence and beauty and feel attractive and just feel really good about yourself. It just takes making a commitment to yourself and following through and being consistent and sticking with it. Like when you see these workouts on pinterest that say “oh do this little workout and look like me” um no, it doesn’t just come from working out once or twice. The results really do come from making a commitment and being consistent and it feels really good to make that commitment…so consistency is key. 4. Get PASSIONATE So the fourth part of this mindset mojo is just getting really passionate about weight training and just getting into the pleasure of moving your muscles, connecting with your breath, getting really fascinated with the form or the posture of the move. Really understanding the muscle you are working and the range of motion for it and how you can actually isolate it and work that muscle and build it. Just getting really interested in your body and how your body works, and your unique body and what is going on with your range of motion, what’s going on with your current ability and how can you leverage that to have really effective workout that are challenging you but at the same time not causing
incredible levels of soreness. They make you feel really good in your body and feel connected to your muscles and burning extra fat. Just getting intrigued. For me, being a dancer, understanding the form or the mechanics of the move, the range of motion with the muscle, that is what has been so exciting to me and it’s something that is a real strength for me as a training coach. I’m passionate about that. If you are already into dancing and playing sports then this will be just equally fascinating and if you haven’t, you really aren’t into sports, that’s fine too. It’s just such an IN to get excited and passionate and just be a learner about your body, and about your muscles. It’s so fun, so just like seeing it as exploration, an opportunity to learn about your body and connect with your body, that is just a really big part of your mindset. Coming full circle So coming full circle, you have to decide you are a fit person. You have a smoking hot body and you are taking the action that a fit person takes, and you take care of yourself. Now being a fit person doesn’t mean you already have 6 pack abs, it means that you have the commitment, that you have the consistency, it means that you make the decisions of a fit person, so that you can build that muscle
and burn fat. You have to start with that decision…and you don’t really have to believe it, you just have to keep affirming it. You can look at yourself in the mirror and find things to love and appreciate about your body when you are looking at yourself…and appreciate yourself and appreciate what you can do….Like you can go for a really long walk in the morning or hold the kid while you make soup...Look for these things your body can do and appreciate them. So this is how you keep affirming this decision that you are a fit person. Decisions that you make around food and your workouts will be a lot easier. Of course every time it’s the day to work out, you’re not gonna be like “yay, I’m gonna feel good”. Like some days I’m like, “I don’t know”… but you kind of made this commitment to yourself and you don’t really do your workouts based on how you feel that day, you do them because you made a commitment to them and you know you are going to feel better after you do them. You are going to feel more powerful, more strong, and feel good in your body. 5. Food for ENERGY So in order to get those results of course, that leads me to
my 5th of this mindset mojo, and that has a lot to do with food. It’s really hard to feel good in your body, it’s really hard to feel good from a workout unless you do make some fit personal choices about food. I’m not going to go into too many details in this shake your both fitness mindset mojo audio, but what I wanted to start off by saying, the food stuff that I want you to focus on this week and the next couple of days is breakfast because what you eat for breakfast can really influence your cravings the rest of your day so to be a fit person, you are going to want to get protein in at every meal. So if you’re vegetarian, vegan, or omnivoire, you need to have protein for breakfast. Check out the breakfast ideas I have for you. You want to eliminate starchy carbs for breakfast, because if you just have bread or whatever for breakfast, like a bagel, it will make you literally crave starchy carbs for the rest of your day. So food like that is pretty fast in your body. It picks you up and drops your off in your energy. What you really need is protein, vegetables, healthy fats. You need eat slower digesting food that gives you energy and sustained energy and not a roller coaster ride like cereal, bagels, toast can give you.
I will be sending you a followup newsletter with some fabulous suggestions for breakfast that actually just helps you make better food choices the rest of the day. So that is my main food tip that I am going to sharing. I’m not going to give you tons of details on that right now, although I have a lot to share about it. It’s something that I’m super passionate about and have been studying. I'm excited to share how you can get stoked on weight training…by focusing on using your BOOTY (and what it takes to bud a booty too) And how you can use movement breaks and walks to really pump up your fitness volume...
I hope you really enjoyed this mindset mojo, I am really excited. I have the 1-2-3 booty warmup to share with you and I’m going to be talking about how moving and using your glutes can make weight training super fun and inspiring and how you can build your booty with weight training too so these are the things I have been learning the past couple of years… Swinging the kettlebell has given me really amazing results, combined with what I call nutrient-dense fabulous food eating and just making this decision to be a fit person and feel really good in my body. All that together, you can see in the picture gave me a really amazing butt and overall a great body and muscle building and fat burning
results. All with the kettlebell swing plus a couple of secrets I’m going to be sharing with you too.
All right…that’s it for the transcription so far :) Go ahead and do the Mindset Mojo worksheet and I’ll be back with the Brisk Beauty Walk Challenge directions tomorrow too. :) Theresa Marie
So stress is bad and putting yourself down thinking you are never going to get fit creates a lot of stress so what you need to do is decide you are a fit person. And then that makes it a lot easier to take action like a fit person would. You know, decide “I have a smoking hot body, I’m a fit person”. So how would you be living your life if you decided you were a fit person. Well you'd probably be working out consistently, you would be enjoying your workout, you would be eating food that a fit person eats, you would be able to just say no to the cupcakes in the work break room because you know they don’t taste that good and a fit person wouldn’t eat those. They do eat their snack with their yogurt and almonds or whatever and be stoked on that. You have to decide that you are a fit person. So that is the first key with this mindset mojo I wanted to talk to you about because the whole idea of shake your booty fitness is that you get the best fitness results when you’re moving your body moving your booty every day. You are making fitness part of your lifestyle and of course weaving in strength training because that's a key part of fitness that a lot of people leave out…and you also need some walking and doing some fun interval cardio like dancing, in the mix too...
I know there's a lot of talk about the minimum effective dose when it comes to exercise…but when you work your body work your booty, have fun with getting moving, getting sweaty, connecting to your breath, your muscles, working out it makes you feel really centered, powerful, strong, beautiful, confident in your body and you just feel really good taking care of yourself, upholding these promises you gave to yourself, it reduces stress, it makes you feel more creative. It gives you after you work out or dance, you see solutions to problems you couldn’t see before. It makes you feel more sexy and more powerful. So why do you want a minimum effective dose of all those feelings? 1. Screw the Minimum effective dose And what I have found is that it is really difficult to just try to work out 2 or 3 days a week. It just makes it hard to be consistent with it. But if you are seeing yourself as a fit person, and you are doing workouts, and they don’t have to be long ones every day, where you are moving your body, moving your booty every day, it is so much easier. I know it sounds counter-intuitive but the more frequently you are working out and moving, the easier it is to follow through and stay committed. So the American college of sports medicine recommends
that people do moderately intensity exercise 5 times a week for 30 minutes so that’s not a lot but really just contributes to your health, your well-being, building muscle, burning fat, feeling really good in your body, feeling really good about yourself incredibly, so that’s essentially the shake your booty philosophy. And like I said, the first step of getting a really strong mindset and to get results is you need to decide that you’re fit, that you are a fit person, you have a smoking hot body and that you are going to be acting in alignment with that decision and that you are a fit person. 2. What does it mean to be "FIT"? Let’s just talk for a moment too about what it means to be fit. Because I think with being fit, F I T, there is just a lot of confusion because what we see on Instagram or magazines, of course there is a lot of photoshopping going on of course, but people doing body building figure competitors, you see them like “yea I’m building muscle, and then I cut” and you see them with really low body fat, they have 6 pack abs and they’re all tanned and oiled up and it’s like “that’s a fit person” you can see all their muscles and they have really low body fat. Well I am just going to tell you that I don’t think that that’s the definition of fitness, because anyone that does a figure competition will tell you that it’s really easy to gain back the body fat. It’s a pretty low level of body fat to be operating with.
So if you look at professional athletes like professional basketball players, or volleyball players, professional dancers, they have a nice level of covering of fat over their muscles. Your brain really needs that to make little quick decisions. You wouldn’t really want to have that low of body fat. And when you think about these professional athletes, they are extremely fit. Lebron James can play almost an entire game and make all these baskets and it’s phenomenal, he’s phenomenal, and his shoulder muscles whooo. But anyway, For me, the definition of fit is someone who has muscle. You’ve built some muscle and you have capability, you can go up the stairs, you can carry the groceries, you can pick up the kid, you can help someone up the subway stairs with their suitcase. You have strength, you have muscle capacity. You could walk to the grocery store and back with your groceries. Of course, I am giving all these New York City examples that’s where I am living right now. But you have the ability in your body to really move and groove in your life. You’ve got muscle and you are healthily and safely either losing body fat or maintaining a healthy level of body fat in your body… And then the last part of fitness is feeling really strong in
your mind, in your spirit, and in your heart. Having a level of commitment to your self care. That is a really big part of being a fit person too. So that is really achievable. And doesn't that make it easier to think that you can achieve being fit person?…To decide that you're going to be someone that is really going to be focused on building muscle, burning fat in a healthy and safe way, and being strong in your mindset and caring for yourself, so you have the capacity to enjoy your body as much as possible at any age. Okay, so, that’s point 2, where I was exploring the definition of what it means to be fit. 3. The element of CONSISTENCY And then the third part of this mindset mojo that I want to share with you is that results really do come from an element of consistency, so when you commit to a weight training program, you have to go for it. You have to be consistent with it and do it several times a week so my home workout program is 3 times a week with weight training (optional 4 times a week) and you really don’t get results from doing it once or twice a week, you have to go for it and do it 3 times a week and really commit to it and of course there are ways to get around and you can substitute and make cool substitutions like if you can make it to the gym that day then you can do the home workout instead.
The reality is that you really have to have a level of consistency in order to build the muscle and burn the fat and get all the fun body confidence and beauty and feel attractive and just feel really good about yourself. It just takes making a commitment to yourself and following through and being consistent and sticking with it. Like when you see these workouts on pinterest that say “oh do this little workout and look like me” um no, it doesn’t just come from working out once or twice. The results really do come from making a commitment and being consistent and it feels really good to make that commitment…so consistency is key. 4. Get PASSIONATE So the fourth part of this mindset mojo is just getting really passionate about weight training and just getting into the pleasure of moving your muscles, connecting with your breath, getting really fascinated with the form or the posture of the move. Really understanding the muscle you are working and the range of motion for it and how you can actually isolate it and work that muscle and build it. Just getting really interested in your body and how your body works, and your unique body and what is going on with your range of motion, what’s going on with your current ability and how can you leverage that to have really effective workout that are challenging you but at the same time not causing
incredible levels of soreness. They make you feel really good in your body and feel connected to your muscles and burning extra fat. Just getting intrigued. For me, being a dancer, understanding the form or the mechanics of the move, the range of motion with the muscle, that is what has been so exciting to me and it’s something that is a real strength for me as a training coach. I’m passionate about that. If you are already into dancing and playing sports then this will be just equally fascinating and if you haven’t, you really aren’t into sports, that’s fine too. It’s just such an IN to get excited and passionate and just be a learner about your body, and about your muscles. It’s so fun, so just like seeing it as exploration, an opportunity to learn about your body and connect with your body, that is just a really big part of your mindset. Coming full circle So coming full circle, you have to decide you are a fit person. You have a smoking hot body and you are taking the action that a fit person takes, and you take care of yourself. Now being a fit person doesn’t mean you already have 6 pack abs, it means that you have the commitment, that you have the consistency, it means that you make the decisions of a fit person, so that you can build that muscle
and burn fat. You have to start with that decision…and you don’t really have to believe it, you just have to keep affirming it. You can look at yourself in the mirror and find things to love and appreciate about your body when you are looking at yourself…and appreciate yourself and appreciate what you can do….Like you can go for a really long walk in the morning or hold the kid while you make soup...Look for these things your body can do and appreciate them. So this is how you keep affirming this decision that you are a fit person. Decisions that you make around food and your workouts will be a lot easier. Of course every time it’s the day to work out, you’re not gonna be like “yay, I’m gonna feel good”. Like some days I’m like, “I don’t know”… but you kind of made this commitment to yourself and you don’t really do your workouts based on how you feel that day, you do them because you made a commitment to them and you know you are going to feel better after you do them. You are going to feel more powerful, more strong, and feel good in your body. 5. Food for ENERGY So in order to get those results of course, that leads me to
my 5th of this mindset mojo, and that has a lot to do with food. It’s really hard to feel good in your body, it’s really hard to feel good from a workout unless you do make some fit personal choices about food. I’m not going to go into too many details in this shake your both fitness mindset mojo audio, but what I wanted to start off by saying, the food stuff that I want you to focus on this week and the next couple of days is breakfast because what you eat for breakfast can really influence your cravings the rest of your day so to be a fit person, you are going to want to get protein in at every meal. So if you’re vegetarian, vegan, or omnivoire, you need to have protein for breakfast. Check out the breakfast ideas I have for you. You want to eliminate starchy carbs for breakfast, because if you just have bread or whatever for breakfast, like a bagel, it will make you literally crave starchy carbs for the rest of your day. So food like that is pretty fast in your body. It picks you up and drops your off in your energy. What you really need is protein, vegetables, healthy fats. You need eat slower digesting food that gives you energy and sustained energy and not a roller coaster ride like cereal, bagels, toast can give you.
I will be sending you a followup newsletter with some fabulous suggestions for breakfast that actually just helps you make better food choices the rest of the day. So that is my main food tip that I am going to sharing. I’m not going to give you tons of details on that right now, although I have a lot to share about it. It’s something that I’m super passionate about and have been studying. I'm excited to share how you can get stoked on weight training…by focusing on using your BOOTY (and what it takes to bud a booty too) And how you can use movement breaks and walks to really pump up your fitness volume...
I hope you really enjoyed this mindset mojo, I am really excited. I have the 1-2-3 booty warmup to share with you and I’m going to be talking about how moving and using your glutes can make weight training super fun and inspiring and how you can build your booty with weight training too so these are the things I have been learning the past couple of years… Swinging the kettlebell has given me really amazing results, combined with what I call nutrient-dense fabulous food eating and just making this decision to be a fit person and feel really good in my body. All that together, you can see in the picture gave me a really amazing butt and overall a great body and muscle building and fat burning
results. All with the kettlebell swing plus a couple of secrets I’m going to be sharing with you too.
All right…that’s it for the transcription so far :) Go ahead and do the Mindset Mojo worksheet and I’ll be back with the Brisk Beauty Walk Challenge directions tomorrow too. :) Theresa Marie
