I reposted an article on Facebook about moms putting on their swimsuits and getting out with their kids. Instead of hiding in the back ground ashamed of a body they aren't super happy with.
There are some days when that is easier than others. Sometimes the negative self talk can really mess with you and keep you from interacting or participating in life.
We can place part of the blame for body shaming on the media: “It’s not enough to be skinny anymore — now you need to have visible ab muscles, super-toned yoga shoulders, a skinny waist and other social media-manifested benchmarks such as the ‘thigh gap,'” says Chicago-based body-image expert Leslie Goldman.
Here are 6 ways to acknowledge the self-talk, work through it, and get past it.
1. Focus on the tangible.
Thoughts are just that, thoughts. Sometimes our perception of ourselves hazes reality. When you find that your are hating on yourself, stop, and focus on what you 'can do' rather than what you 'are.'
I know a common phrase in my vocabulary is 'I'm a hot mess!' Sometimes is jokingly, but others that's exactly what I feel like I am. So, in that situation, take a moment and concentrating on being strong 💪 or what I have accomplished that day ✅ can change the mindset and reminding me of what I can do!
Chances are the things you can do have nothing to do with your dress size. 😉
2. Put Thoughts in Their Place
It isn’t easy, but it’s helpful to reframe the concept of thoughts, which takes away some of their power to make us feel bad about ourselves, says Holly Parker, Ph.D., a psychotherapist at the Edith Nourse Rogers Memorial Veterans Hospital in Bedford, Massachusetts, Harvard University lecturer and author of When Reality Bites: How Denial Helps and What to Do When It Hurts.
To help people reframe how they view the thoughts that enter their minds, Parker suggests visualizing that you’re walking through a grocery store and looking at all the products. “Do you buy everything? No,” she says. “You might pull something off a shelf, look at it and then put it back. Try thinking about thoughts in same way.” Not all thoughts are relevant or worth your attention, practice paying closer attention to your inner dialogue and decide what is truly relevant for you.
3. Separate 'Thought' from 'Judgement'
Most of us are wired to accept our negative thoughts without question but scrutinize and doubt positive ones, Parker says. So when you look in the mirror and think, “I’m gross,” it can feel like you’re stating a fact, but you’re not. Being mindful helps you realize you’re making a judgment, not stating a reality.
4. Don't Ignore the Negaive Self-Talk
If someone feels sad and another person tells him or her to stop being so negative, Parker continues, “It’s invalidating and can make you feel worse and unheard.” Rather than trying to silence that negative voice, acknowledge that the thought came up, she says. “Changing how [people] talk to themselves is about promoting more accuracy and self-compassion, because negative labels or statements can feel like facts when they’re not.”
5. Stop Comparing Yourself
I know what I just said about acknowledging negative self-talk, but you need to stop lamenting, “Why don’t I look like Beyonce/Taylor Swift/(insert celebrity here)?”
For one thing, celebs, Instagram influencers, and even your Facebook friends who post “thinspiration” selfies on the reg, have learned how to position themselves in photos just right, so you’re seeing them at their absolute best. Factor in Photoshop, filters and editing, and you’ve got a recipe for body envy.
Every person is on their own body journey, you are not them, so your journey does not and will never look like their's. So comparission is asinine, it's 🍎 to 🍊
6. Be a Friend to Yourself.
We tolerate talk from ourselves that we would never tolerate from another person. Think of it this way, the comments you make to yourself, would you look another person in the eye and say it to them?! Would you call your grandmother a 'fat pig' for eating an extra slice of pizza? I wouldn't (my grandma would whip me with whatever hard object was in reach 😉)
It isn’t easy to retrain the brain to be compassionate and reasonable after a lifelong barrage of media and social pressure about how we look. But, everyday practice will help you become, and remain, aware of how you treat yourself on a daily basis.
If you are working on fitness and/or nutrition goals recognize your progress, even the little wins, each day. Find an accountability partner or group that can help you stay motivated on the days when your self-critiques are la little harsher than they should be.
See you on the other side!!
I have been waiting for this since the original version came out!!
Love my morning coffee and I love my Shakeology. Last year the two were COMBINED!!!! 😍
But, alas, I could not have it because the main protein was whey, and my stomach and whey do not get along 🤢.
I have been finishing up my Vegan Chocolate Shakeology and now my order of Cafe’ Latte’ is on its way 😁
There are a lot of meal replacement and protein shakes available to us now. And the science behind their development has made vegan versions SO much better in flavor and texture that even non-vegans are switching to vegan proteins for the ease in digestion and increase in plant based protein (i.e. Extra veggies!).
I love this product for myriad reasons, the main one is convenience. I get a variety of produce that I don’t usually buy at the store or would have to special order. I don’t have to think about what is going into the blender to give me a great flavor and texture, that has already been done in the Shakeology labs. As a parent, it allows me to take care of me quickly, with little effort, while I am busy holding the fort down.
Here’s a little insight into what goes into Shakeology.
This is the ingredient list for Vegan Chocolate Shakeology. It is a better quality photo of all the ingredients, so imagine no cacao and instead natural coffee flavors!
Every person is different, so their nutritional needs are different. There is never a one-size-fits-all model, but there are always better starting points. Many people forget that you cannot out workout a crappy diet, and a true “diet” is not a temporary thing that you do to look good for an event. A true “Diet” is what you are stuffing in your face on a daily basis. Is what you are eating helping you with your goals or holding you back from what you want?!?!
If you need help getting your health on track, this is a great place to start.
Leave me a comment below or find me on Facebook and Instagram. Let me know where you are at, what are your goals? What is easy for you, what are your struggles? The journey is real and it doesn’t have to be alone!
As always, I’ll see you on the other side!
Some people only do body weight exercises because they are afraid of “bulking up” from lifting too much weight. Others don’t do body weight exercises because “it doesn’t do anything.”
Unfortunately both side are WRONG!
Everyone should incorporate body weight exercises into their health routine in my opinion.
Body weight exercises allow you to check in with your form and make sure you are using correct posture during movements. It also brings you back to basics. As you move through your health journey you change physically, mentally and emotionally. Every small adaptation that happens on a cellular level changes how you sit, stand, carry your weight, etc. coming back to basics regularly, allows your new body to move through proper body functions and reduces the potential for bad, injury causing habits to form.
Body weight exercises are also travel conducive. If you can’t get to the gym, or are out of town and the hotel “gym” is less than ideal, you can bust these out and know you’re getting a quality workout without any hassle.
Here are 5 of my go-to body weight exercises:
At first sight these can seem real basic and simple, but they are the building blocks for many other things and can always be leveled up. I’ve added some videos to show some progressions, the possibilities are endless!
As always use your head if you plan on starting or changing your workout lifestyle. If you have a lot of health concerns check with your doctor first, if something hurts STOP! 🛑 Make sure you are hydrated and getting in plenty of nutrient dense foods!!
I’ll see you on the other side!!!👊
Something quick and easy to digest (pun intended!)
I have gotten away from featuring healthy foods and would like to get back on track with that.
My feature today is Mint!
Many people associate Mint along with many herbs that they are garnishes for our foods. When mint is a fantastic food in its own right. Here are a couple of ways to use mint to improve your day!
1. Mint and peppermint are great to help with nausea. A couple drops of food grade peppermint essential oil in your water can help calm a grumbly belly. I can also be added to coconut oil and rubbed on the skin to gain a long lasting smell! This is great for pregnant mamas!
2. It can help boost your memory. A study presented at the British Psycological Society states that people who sipped peppermint tea before taking a memory test showed higher results than those that did not.
3. It can help provide your body with extra stamina for a long run. According to a study from the International Society of Sports Medicine men adding one drop of peppermint oil per 2 cups of water daily for 10 days ran nearly 15 minutes longer on the treadmill.
4. IBS sufferers can benefit from the cooling properties of peppermint. In a study from the University of Adelaide in Australia hypersensitive nerves in the gut that trigger IBS pain can be calmed by peppermint.
Enjoy your peppermint!!! We you on the other side!