Tag Archives: body image

Consistency

You want to see results; you want to feel like all of your hard work is
paying off and resulting in changes; you want to feel healthy. BUT if
you are not consistent, how do you think you will accomplish this? Do
you think you will lose weight by not exercising? Or by not tracking
your foot intake? Do you think you will lose body fat and gain muscle
tone by not picking up those weights?

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It doesn’t mean you have to “bust it out” every day but you do need to
maintain a consistent level of activity each day. You do need to
maintain your food intake — staying within your calorie range, the
right macronutrients that work for your body.

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You need to find that balance for YOU – if you don’t have that balance
you are not going to be consistent with your healthy lifestyle, your
goals, your dedication. Set small goals so you don’t get overwhelmed.
Take small steps to accomplish your goals!

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If you experience a slip up or suffering from lack of consistency,  seek the help from me or any other support you might have in your life.

You are worth it to do this! You deserve to enjoy the ride & be happy!!

Make it Count

Can’t we just love ourselves?

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Body shaming ~ what an evil thing.  Everywhere we turn these days we are told to change our appearance.  How many times have you looked at yourself in the mirror and said “Wow you look great”?  Not as many times as looking in the mirror and critiquing our imperfections.  Trust me ~ I’m guilty of this as well!

Body-shaming manifests in many ways: 1) Criticizing your own appearance, through a judgment or comparison to another person. 2) Criticizing another’s appearance in front of them, 3) Criticizing another’s appearance without their knowledge.

No matter how this manifests, it often leads to comparison and shame, and perpetuates the idea that people should be judged mainly for their physical features.

So how can we change this?  How can we start loving ourselves for who are (and how we look) without judging?

Haters can hate

 

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Do you have that one person (or many) who seems to be always competing against you? Who can do the most, who can go the farthest, who can….. you get the idea?  Do you let that drag you down or does it motivate you to work harder?

One thing to remember is that whatever you are doing, do it for YOU ~ no one else.  This is YOUR journey, YOUR life.  Don’t let someone else’s insecurities, jealously have a negative impact on you.

When you start letting that negative drama into your life, your mind, body & soul is impacted.  The scale could go up, you feel tired all the time, you are eating whatever you see.

Keep your mind focused on your goals and let those haters find their own journey to focus on.

Did you fall?

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We all fall off the wagon from time to time but what matters is what we do when we realize it! Do we jump back on or do we let our old habits creep back in???? I’m jumping back on!!!!

Over & over I have struggled with what the scale has said or hasn’t said. But have made peace with it and know that it is JUST A NUMBER! I’m not a number, I am a strong, lean, healthy and powerful person! I don’t need to know what the scale says — that does not define how I feel (or how you should feel)! Look at the other factors — how do your clothes fit, how do you feel, how do your rings fit?

It has taken me a while to come to peace with my body and what I have accomplished! YOU TOO CAN GET TO THAT POINT – JUST KEEP PUSHING ON STRONG! Understand that you will have setbacks, but just get back on the wagon and take it one day at a time!!!!

Don’t let your healthy eating or exercising take a back seat and don’t take it for granted! That is how we lose control & go back to our old habits!!

Are too busy?

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Are you constantly finding yourself saying “I’m too busy” to exercise, to cook dinner, to take time for yourself as a destressor?  Do you find an excuse for every obstacle or every task you do not want to complete?

According to Wiki, making excuses is “an unconscious defense mechanism in which perceived controversial behaviors or feelings are logically justified and explained in a rational or logical manner in order to avoid any true explanation, and are made consciously tolerable by plausible means.”

If you break this down when it comes to fitness ~ do you make the excuse for fear of the unknown with exercising? ~ With so many options to help your learn about exercising, you do not have anything to complain about.  YouTube, invest in a personal trainer (some will do a 1 time appointment to help you get started), look at fitness magazines or books, take to social media, google fitness workouts.  Will you look “silly”? ~ no one is watching you exercising and if they are, they are not working hard enough for themselves!   Are you bored with exercising? ~ try different types of exercises (have you tried running, Zumba, CrossFit, Boot Camp, etc), do not limit yourself to just walking on the treadmill or in your development.  Do you not like a gym setting? ~ then look for outside classes such as Boot Camp, Zumba, Spinning, and more Cross Fit.

If you break this down when it comes to your diet ~ do you make the excuse you have to take this kid here, this kid there so you have to grab fast food? ~ that morning before work, get your ingredients and throw in the crockpot; it will be ready by the time you all return home to eat a healthy dinner before becoming a taxi cab!  Do you make the excuse that you don’t know how to cook? ~ google your favorite ingredient (i.e. chicken) and look for different recipes, then experiment.  You may find you truly love cooking & have a knack for it.  Failing to plan is planning to fail!  Designate one day a week to plan out meals (maybe you just plan out dinners) and all ingredients needed, then those things that you can prep before hand, do so.  You just saved yourself a few minutes that night you are going to be running all over.

Living a healthy lifestyle does not have to be cumbersome ~ a little planning goes a long way!  Grab a friend, grab your dog and get out for some exercise!  Then prepare dinner!

The secret is……

You have decided it’s time to make a change ~ whether you want to lose weight, just be healthier, be more active for your kids ~ whatever it is I applaud you for wanting to make the change. But how do you start?

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Your wheels start turning, you start writing all these “goals” down, you say you are going to start tomorrow. Then tomorrow comes and 1 of 2 things either happens: you say I’ll start tomorrow (again) OR you start with eating loads of fruits & veggies, no carbs, no junk and you exercise for 2 hours. Well, how do you think this is going to pan out?

Overload ~ an excessive load or amount. By starting your “new journey” with completely changing your eating habits and then adding an excessive amount of exercise you are setting yourself up for failure. 90% of people cannot handle an overabundance of too many things at once. If you are in the 10%, nice job! The secret is to start small and focus on that 1 -2 goals for a few weeks and then incorporate another goal. Don’t put too many on your plate. Identify your top “issue” (for example: you drink 2 sodas a day and no water) and make that your main goal. Be sure to add a walk in daily! 20-30 minutes is perfect; just get moving! Then continue to build from there.

Start tomorrow ~ that is only delaying the process. If you have a few minutes today, start now. Make your list of goals, prep some fruits or veggies, go for a walk. Just do something to get you started on your goal.   Don’t wait

Do you want to be fat?

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No not many people will say yes they want to be fat! BUT in order to be healthy, lose weight and get fit, you have got to “Want it”. There is a difference in saying you are going to start your dieting & exercising tomorrow and wanting to actually start eating healthy and exercising.

Time & time again I have seen (or heard) people say “today is the day I start, again, stop eating junk, start moving more, start drinking more water.” Then 2 weeks later they are back to eating peanut butter & jelly sandwiches on white bread, not drinking any water, sitting ideal while at work & home. Majority of the time it is because they have not made the mind & body connection. They are not fully committed to making the change. They are not seeing immediate results so they throw in the towel.

When you train your brain to “want to change” you will start to see how easy it is to eat better & healthier, how easy it is to actually get outside for 20 – 30 minutes for some sort of exercise.

Eliminate the word “try” from your vocabulary

Make the decision to either do it or not do it.

Commit to 100% ~ whatever your end goal is, commit to achieving it.

Dear Me……

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Dear Weak (Your name here),

I get it. You’re dying for a piece of candy. Maybe it’s not the candy (or the pastries, or whatever), maybe you’re bored, you’re hungry, you’re tired of thinking about the candy all day and you’re just saying screw it. One bite, one piece, one serving/helping, and then I’m done, I’ll go to the gym, I’ll go home for the night, I’m still on track.

You’re bored.

This is absolutely the stupidest reason imaginable to throw yourself off track, feel disappointed in yourself and your lack of self-control, give yourself a belly you’ll have to work off for four days, screw up the carb deficit that you work hard every single day to create, feel cranky, avoid plans with the boys, dread the weekend, add stress to the already stressful process of preparing for a huge competition, etc. Remember, you never get bored of accidentally discovering how slim you are, whether it’s in the fitting room, when lining up your progress pictures, in the locker room at the gym, when you catch a glimpse of yourself in a window as you walk down the street, when someone calls you tiny. THOSE THINGS never get boring. Focus on how fun and exciting that part of the process is and ignore the rest. For my sake.

You’re hungry.

Go drink four glasses of water right now. Back? OK. Are you still hungry? If so, email us. Or eat a bar, or go microwave some broccoli. You know that will fill you up and do good things for your body and comp prep. You don’t want the broccoli? Then you’re not hungry.

You’re saying “Screw it.”

If you want to quit, decide to quit and then you can eat pizza and drink beer every night. You can go out with your friends and eat hors d’oeuvres all night long. You won’t feel good, but at least you’ll be free.

So … is it the freedom that you really want? No. You’re having a momentary lapse. Well, think about me. The one who batch cooks on Sunday night, the one with a V in her abs, the one who’s going to stand up on stage in front of 10,000 people and turn her back and stick out her butt. I’m the one who feels awesome in size-0 pants and tiny Lululemon shorts, the one who prances around the gym like she owns the place, the one who drags herself out of bed to do fasting cardio, the one who inspires her family, and friends. Think about what you’re doing to ME, Strong (your name here), when you let a momentary “oh screw it” overtake and overcome all of the hard work I put in every single day, every time I go to a bar and wave off the waiter when he asks what I want to drink, every time I skillfully assemble a healthy, trap-free meal at a restaurant while everyone else orders fries and a third (or fourth …) beer or regular Coke.

And you know very well there’s no such thing as “Just One Bite.”

Every single time you tell yourself you can handle having one taste of something, you’re wrong. Is it because you’re literally powerless in the face of sugar, is your insulin really swinging that hard that you cannot resist? You know that you have a ton of self control. EVEN YOU (I obviously do). This isn’t about saying no; by the time you’ve had the first bite of sugar, you’ve given UP on saying no. You’re saying “yes,” and you will continue to do so until it’s time to go home or there is no more candy left in the bowl (did you REALLY want a Mounds yesterday? They’re VILE!) So don’t ever let yourself cross over into saying “yes” to junk. Say “NO” for G-D’S SAKE!!

A message from me to you.

I love you (even though you’re the weak version of me) because we’re the same person. You have a ton to be proud of and you should love the process and love how far you’ve come. You can go even farther, and you’ll be around less and less as time passes, you won’t have to read this letter as often. You are strong inside, this is only temporary, and it will pass. Now go get a cup of water and get back to kicking ass.

Love,
Strong (Your Name Here).

P.S. I’ll be back tomorrow morning when you wake up.

Find the balance

Recently I wrote a blog about change not happening overnight (see here) but now we need to break it down further ~ how to get the balance & maintain it.

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So where do you start with your healthier lifestyle ~ change your eating habits, start exercising or increase exercise, drink more water, stop drinking soda, start doing this & stop doing that?  All good ideas BUT WAIT!  Putting too much onto your plate is going to lead to you throwing in the towel.

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It is best to start with one change ~ and one change that will fit into your current home/work lifestyle.  For example you are not going to throw away all of your soda in the house, immediately start eating vegetables at every meal and commit to exercising every day for 1 hour.  You WILL get bored!  Start with reducing your soda consumption by 1 glass every day for 3-4 days, then reduce your consumption by another glass again for another couple of days and again reduce, until you are not consuming soda on a daily basis.  Once you feel comfortable with the change of reducing soda (or whatever that crutch is), move onto a different goal.  Shoot to exercise for at least 20 minutes every day ~ go for a walk, play a game of kickball with the kids, ride your bike, do some resistance training (i.e. pushups, sit-ups, squats, lunges, etc) while watching TV and then end it with some good ol’ stretching.  Continue this process until you have tackled all of your “main” issues.

This is also ensuring your family members will not be subjected to drastic change, when they may not be ready.  Ease them into your new found lifestyle and reap bigger benefits!

Healthy Living made easy

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Do you seem to always be going back and forth with the latest fad diet craze?  Are you juicing for 3 days straight & then binge eat?  Are you just lost with how to be healthy?  Just KISS (Keep it Simple Silly)!

1. Be active every day ~ find ways to move EVERY DAY.  If you are at work, set your alarm to get up from your desk every hour and walk around the office, go walk the stairs, get outside for a quick walk.  

2. Fuel up on real food ~ steer away from the processed foods, refined carbs and high fat dishes.  

3. Create your own healthy environment ~ find different ways to get your exercise in.  Go for a hike, find a new park you can take the kids too, get outside and start cleaning up your yard.  

4. Stay true to your purpose ~ are you living your life with what you want to achieve?  We all have goals and dreams, is your lifestyle built around them?  

5. Believe you can succeed ~ learn to get rid of the negatively nellie sitting on your shoulder.  When the scale isn’t responding as fast as you want we tend to get disappointed and “throw in the towel”.  Look at what you have already accomplished & focus on other ways of measurement besides the scale.  Keep a positive mind & see the results faster!

6. Make healthy living fun ~ being healthy isn’t suppose to be a chore.  It is suppose to be fun and all in moderation!  Look at ways to make exercise fun ~ grab your spouse, grab your kids, grab a friend & go try something different.  For example gardening & yard clean up is something that needs to be done in spring, get outside and really work your heart & your muscles.  Just make it fun!