Affirmations—What's on YOUR mind?Top
Release & Re-create—Just tap it out my friend.
Relax, Be Still, Slow Down, Meditate—It will change your life.
My Thourgh Coach—FitDJ Style

Affirmations—What’s on YOUR mind?
A thought, particularly one linked with emotion or habit, takes about 3 seconds to begin a physical response in your body. Throw the Law of Attraction into the mix (which teaches that in the unseen world, like attracts like) and within a very short period of time the thoughts you choose to dwell on will create all sorts of powerful responses.

Did you know that there are dozens of Universal Laws? You may already have heard of the Law of Cause and Effect. Another one of these great Universal Laws is the Law of Attraction. This law is being used by many of the wealthiest and most successful people in the world today.

This law states that we attract into our lives whatever we focus our attention on-- Like attracts Like. Everything in our Universe is energy. Our thoughts - what we focus our attention on is energy. What kind of energy are you attracting in your life?

By introducing structured, focused affirmations into your life, you can quickly and easily alter your current negative way of thinking to a positive life-changing way of thinking, thus manifesting the desired positive changes directly into your life.

Affirmations are powerful POSITIVE "I am" statements designed to train your subconscious mind into manifesting whatever you want into your life. This is not new-age mumbo jumbo. These are long-established techniques based upon proven scientific principles. You are what you think about all day long! Our thoughts, that 'little voice' inside our heads (often our own worst critic) has the power to make us feel good or bad about any given situation.

There is tremendous potential within 'positive self-talk.' The mood and tone of the 'little voice' is central and directly proportional to the quality of life you are now experiencing.

Silence that negative voice, amplify your natural positive voice and start living an abundant life right now! Choose statements designed to re direct and train your thinking, to help your reality match what you REALLY want, instead of simply what your habits are. back to top


Release and Re-create—Just tap it on out, my friend.
There are times when negative emotions or beliefs may be very strong within us. These are times that we need a little extra help. This section contains guided coaching and a simple exercise to assist you in Letting GO and RELEASING negative feelings and harmful beliefs.

This should get you back to a neutral place very quickly, and be ready to lock in higher frequency, more productive emotions. You can RE-CREATE your reality, once you are in a space to see things as they really are.

The technique that I have found to be very successful in Releasing and Re-programming the harmful patterns of strong negative emotion is called EFT or Emotional Freedom Technique. Some call it “emotional acupuncture” but without the needles. You may not have heard of it, and it looks weird. The good news is... it works!

EFT is a highly effective way of releasing and neutralizing strong emotional states within us. It is a simple and effective form of meridian energy therapy.

Before explaining how it works, here are what some thought leaders in the science of the mind are saying about this technique:

"EFT is at the forefront of the new healing movement."
Candace Pert, PhD Author of Molecules of Emotion

"Meridian-based therapies such as EFT...can have effects out of all proportion to their cost and complexity."
Norm Shealy, MD author of Soul Medicine

"EFT is destined to be a top healing tool for the 21st Century"
Cheryl Richardson, author of The Unmistakable Touch of Grace

"EFT is a simple, powerful process that can profoundly influence gene activity, health and behavior."
Bruce Lipton, PhD Author of The Biology of Belief

The main leader in this movement is Gary Craig. Head to his website to learn more at www.emofree.com.

If you are new to EFT, the chart below will help you figure it all out. Each guided mp3 will help you too. Essentially, you will tap each of these points 6 or 7 times each, before moving to the next point, as you move along with me going through the script. You will be amazed at how quickly this little trick can pull you out of a funk, or help you shift when you are emotionally stuck.


Click here to download your own wallet-sized version of this diagram!

Start by tapping on the karate chop point. I use the tips of all four fingers of my right hand to tap the outside of my left hand. Use the same pressure you would use if you were tapping on a table to make a drumming sound. Tap, tap, tap, tap, tap, tap, tap. If you have long fingernails, use the pads near the end of your fingers to tap.

Next, we move to the top of the head and then we'll work down the body, making the points easy to remember. Use the fingertips on one or both hands to tap the top of the head.

The eyebrow points are located at the beginning of the eyebrow, nearest the center of the face. I use the index and middle fingers together, on both hands, to tap the two eyebrow points.

The sides of the eye points are located on the bone at the side of the eye. It's not so close to the eye that it feels like you're poking yourself and not so far away that you are tapping at the temple. Using the index and middle fingers together, tap on both side of the eye points at the same time, seven or eight times, and then move on to the next point.

The under the eye points are on the bone located under the eye about even with the pupils. Using the fingertips of the index and middle fingers, gently tap this spot under both eyes.

Now tap under the nose with the index and middle finger of one hand. The spot is roughly midway between the bottom of the nose and the top of the lip.

The chin point is not really on the chin; it is mid-way between the bottom of the lower lip and the chin, in that indentation area.

The collarbone spots are located about one inch down and over towards the outside of where a man would tie his tie. I use four fingers together on each hand to tap the collarbone spots. An alternative is to pat both spots at the same time with the flat of one hand, with about the same pressure as you would pat a baby's back to help it burp.

The under the arm point is located about 4 inches below the armpit. I lift my left arm and use the four fingers of my right hand to tap under my left arm. back to top


Relax, Be Still, Slow Down, Meditate—It’ll Change Your Life.
Doing life inside of a still and tension free body will greatly enhance your physical and mental health. My Thought Coach guided meditations are designed to take you to a still place within, past the mental chatter and physical tensions of the day.

Research has demonstrated numerous physiological effects of meditation and relaxation:

· Probably the single most reported physiological benefit of meditation is the drop in blood pressure. Even the National Institutes of Health (NIH) have recommended meditation (along with salt and dietary restrictions) above prescription drugs as the first treatment for mild hypertension.
· Relaxation through meditation relieves suffering from angina and arrhythmia, lowers blood cholesterol levels, and can enhance blood flow to the heart.
· Although changes taking place through the endocrine system are still not well understood, some research results are startling. For example, the deep relaxation of meditation may enhance the immune function of the body, with research showing increased defense against tumors, viruses, colds, flu, and other infectious diseases.
· From meditative relaxation, diabetics can experience a lessening of the emotional reactions that often precede attacks. Asthmatics can experience improved flow in constricted air passages.
· Chronic pain patients can reduce their reliance on pain-killers and lessen the level of pain. Backaches, migraine headaches, and tension headaches may all be relieved with long-term carryover through proper training.

Other meditation research has demonstrated a wide range of psychological benefits:

· Improvement in measurements of personality
· Decrease in neurotic tendencies
· Increase in psychic sensitivity
· Improvement in study efficiency and exam performance
· Increase in efficiency of problem solving
· Improvement in creativity in the visual arts
· Decrease in drug and alcohol abuse

People who are chronically anxious or who have a psychosomatic disorder share a specific pattern of reaction to stress; their bodies mobilize to meet the challenge, and then fail to stop reacting when the problem is over. Their bodies stay aroused for danger when they should be relaxed, recouping spent energies and gathering resources for the next brush with stress.

The anxious person meets life's normal events as though they were crises. Each minor happening increases his tension, and his tension in turn magnifies the next ordinary event: a deadline, an interview, a doctor's appointment-- into a threat. Because the anxious person's body stays mobilized after one event has passed, he has a lower threat threshold for the next. Had he been in a relaxed state, he would have taken the second event in stride.

One who meditates handles stress in a way that breaks up the threat 'arousal' threat spiral. A “meditator” relaxes after a challenge passes, more often than one who does not. This makes them unlikely to see innocent occurrences as harmful. They perceive threat more accurately, and react with anxiety only when necessary. back to top


My Body Coach—Fit DJ Style
What's up with Slow Speed Strength Training?
Strength-training done in s-l-o-w motion; 10 seconds to lift each weight, then another 10 seconds to lower it. Working this slowly is tough: You’re unable to use any momentum to make it easier to lift the weights. Each exercise is performed until muscle “failure,” which happens quickly: Slow speed strength training is so challenging, the weight that you start with should be heavy enough that you can only do three to five repetitions of each exercise before moving on the next.

“Like so many brides-to-be, I wanted to tone up for my wedding. When I asked an increasingly buff-looking coworker what she’d been doing, she turned me on the doing slow speed strength training. Twice a week I did exercises like leg presses, lat pull-downs and bicep curls. My body was actually shaking after the first session, and I had trouble getting down the stairs. Even after I became more accustomed to them, the workouts never became easy. I didn’t neglect a single muscle, but as my wedding got closer, I concentrated more on my arms. It took about eight weeks of working out and eating carefully for me to see results: My pants got looser and then began to actually hang off my hips. After each session I felt tired, yet exhilarated. Even more exhilarating: My wedding dress had to be taken in—I had dropped from a size 8 to a 4.”—Nina G., 29

It works:
In the mid to late 1990s Dr. Wayne Westcott, a highly respected exercise physiologist, researcher and author of numerous health and fitness books, conducted several studies comparing traditional weight training methods to the slow method. His research proved overwhelmingly that slow speed strength training produced, statistically significantly, superior results to conventional training methods. His two most recent studies were peer reviewed and published. At the same time the American Heart Association (February 2000) issued a scientific advisory declaring that weight lifting does in fact improve cardiovascular health even without supplemental aerobic activity.

Currently there are hundreds of gyms, trainers, books and articles providing information and training in the slow motion method of strength training. In my mind there is no safer, more efficient and effective method of exercising than training in a slow motion, high intensity fashion.

Fit DJ makes slow speed easy and fun, by giving you the music and coaching that helps you to keep moving and keep it slow.

Why is Interval Training A Better Cardio?
There’s a lot of research out there on the benefits, both for your heart and your body, of Interval Training. If you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, check out this study:

ALBANY, N.Y. (AP) - June 29, 2005. A new study suggests that doing intense interval training for 20 minutes three times a week is just as effective at boosting strength and endurance as five to six hours of jogging or moderate cycling.

"From a muscle perspective, when you do long, slow endurance training, you are only recruiting part of your muscle fibers to do the work," Gibala said. "In high intensity exercise, you call upon all of your muscle fibers. They respond and adapt."

Endurance capacity in the interval group nearly doubled from an average of 26 minutes to 51 minutes. They also showed a significant increase in the enzyme citrate synthase in their leg muscles, indicating an increased ability to use oxygen, Gibala said.

The control group that did no interval training showed no change.
A simple definition of Interval Training: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout. Most people spend their workout time only performing continuous training exercises, essentially exercises where the intensity level is basically constant throughout. In one study, interval training increased fat burning three-fold over continuous steady exercise.

You can perform interval training on any of the cardio machines: the stationary bike, eliptical/cross trainer, or the treadmill. You can also interval train while walking, jogging, hiking, biking or swimming.

Numerous studies are now continuously challenging the common belief that low intensity, long duration exercise is best for fitness and fat loss. Research DOES continue to substantiate that very brief but intense interval training is amazingly effective in developing both aerobic and anaerobic capacity--and is far superior for fat loss.

The My Body Coach/Fit DJ system is specifically designed to make a 20 minute interval workout as effortless as possible. If you have already been participating in this type of exercise (it's specifically a part of the popular "Body For Life" program), then a workout with specifically timed 1 minute interval music will be a lifesaver. Stin's voice pushing you through your level 9's will push you to new levels of endurance and intensity. back to top