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!
New year, new you! How many time have you heard that so far this year?!?
Many of us get gung-ho at the beginning of each year either with fitness, nutrition or both. For some it works, for others the motivation fizzles out around February😬
I think the biggest thing is remembering to meet your body where it’s at, with all of the cravings and weakness. Develop habits one at a time and make a life long change so health doesn’t have to be your resolution each year.
This is a great video showing that the best way to get started is to get started! Make the choice to move each day, put one new healthy thing in your body each day and watch the transformation.
The process can be slow, which sometimes is the cause for becoming disenchanted with the effort. But, remember this, you didn’t get to your level of unhealthy quickly. It took time and effort and habit to get you to where you are and it will take the same things to change. The only difference is the time is being spent moving,stretching, strengthening your body. The effort will move you closer to your goal each day. The habits are positive ones that allow your body to operate at maximum level.
If you want some help getting started let me know. You can also begin your journey at home. Click the link for more information on how to get yourself started, and then let me know you’re ready to begin. Sometimes accountability (and a swift kick in the virtual pants 👖 ) is what is needed to stay on track.😉
Food timing has been a hot topic for as long as I can remember. Most people think of “game day” when they consider food timing, which is important, but timing your food on a daily basis can actually help your body prepare for your game day. I actually found very little research available for basic food needs for teens/teen athletes. So here’s an average from a couple different sources as to what kids should be getting in on a daily basis.
So here’s my opinion; eating clean on a regular basis is the most important way to train your body to use the nutrients you give it. Your body will learn to anticipate when you are going to feed it and your hunger mechanism will begin to function properly.
Unfortunately, we now have food available all the time and everywhere. Food is packaged to last outside of a fridge, in our gym bags and backpacks. This has been a lifesaver for many a busy person, but we have come to rely on these products as food replacements so we don’t have to cook or because we are convinced we don’t have time to prepare food. These products are loaded with preservatives (i.e.: sugar, sodium, and other unpronounceable ingredients) and many of the ingredients have been processed down so much we don’t actually get any nutritional value, causing us to reach for more food. We have, as a society, stopped listening to our internal “hunger clock.” The problem with this is our body only begins digesting when we stop chewing food. Our digestive system does not multitask, when the stomach is working the intestines are not, and it takes anywhere from 2-4 hours to digest a meal completely (everyone is different). So, if you start eating before the previous meal is done digesting, your body stops focusing on the intestines and moves back to the stomach, leaving the undigested food rotting on its own in your gut😖 that’s a pleasant picture isn’t it?!
With this in mind, make sure that your regular snacks/meals are no closer together than about 2 hours. If you feel hungry before that time try drinking water. When your body is dehydrated, it will do whatever it takes to get you to consume something with fluids to rehydrate.
Bottom line, get good food in every day! Train your body to crave good nutrient rich foods that will help with performance on and off the field.
As for game day, this includes days when you will be practicing or training for 2+ hours, you can load your body with energy that will give you your best performance and keep you from getting hangry after the game or practice.
4-5 hours before the event: heavy meal
- Get in whole grains, vegetables, a small amount of protein and good fats
- Ex: whole grain pasta with roasted squash and sweet potato and 4 ounces of grilled chicken
2-4 hours before event: light meal
- Small amount of whole grain carbs and raw veggies, protein and fruit
- Ex: PBJ or turkey sandwich or a leafy green salad with kidney beans and tons of veggies with olive oil and salt and pepper
1/2 – 1 hour before event: light snack
- Green and cruciferous veggies (broccoli, cauliflower) and ranch dip ( DO NOT use low fat, there’s a ton of chemicals and sugar😡)
Post Event (within two hours): Recovery
- Plant based proteins, these are easier to digest and help the muscles recover faster. Fruit to replace natural sugar stores and if the event lasted 2+ hours a sports drink or coconut water to replenish electrolytes.
It should go without saying that you should be getting water in with all of these meals. A good rule of thumb is to get half your body weight in ounces everyday, just for basic life functions. Once you start adding in additional exercise you want to increase you water intake. I usually do about 12 ounces per hour of intense exercise. Just remember to listen to your body and drink water when you are thirsty. And to keep from feeling like you are drowning and peeing every five minutes😰 drink a couple sips of water every 10 minutes or so.
Remember to always check with your primary care doctor before making and major changes to your eating lifestyle!
Till next time!!
Change can be hard, especially when you are going against a habit you have been forming for many years. So the first thing you need to know is “What is the cost of changing or not changing?”
I have found that when I need to make a change it is because I have to, because the cost of not changing would be too great either to myself or my family. It seems to come from a negative place, out of a mistake or oversight I made, or something I have put off or ignored long enough that it built up to a point that I can’t ignore it anymore.
It’s like hitting bottom and the emotional part of the brain does what is needed to move from pain to pleasure, so no matter how difficult the change is, you want to put the effort in to change.
So, what is your “bottom?” What will make you start and keep you on track on your health journey?
For me it’s the ability to do things efficiently. I am one of those people who get real crabby, real fast when things take too long or seem to be overly complicated. I like to start and finish projects quickly, especially the ones I dislike most like; laundry and cleaning the bathroom (just being honest!). For some people food prep or exercise is that “thing” that makes them cringe. I do not enjoy exercise, but I do enjoy how I feel when I’m done and once I’m started, it’s go time! That might sound strange coming from someone who is a personal trainer and massage therapist, I love knowing how the body works and that knowledge is actually what helps me get off my butt and move it every day.
Not gonna lie, I have my day(s) where exercising is the last thing on my mind and to be perfectly honest, I do give my self a break, so should you! Now, that is not a license to get lazy, try stretching lightly and getting your body warm, if you’re still not up for a full blown exercise, you still got in flexibility training and allowing your body to rest and heal from whatever’s got you dragging.
We’re at the end of January, already! So here are a few tips to get/keep you going on the days you don’t wanna!
1. Drink water! Minimum of half your body weight in ounces, daily, on top of other beverages and produce.
2. Stretch, regularly; like every day! I recommend first thing in the morning and/or right before you go to bed.
3. Eat at least 2 veggies at each meal including breakfast.
4. Get a dose of good saturated fats like coconut oil and avocado. Great for feeling full and keeping skin looking healthy
5. Sleep! At least 7-8 hours each night and avoid electronics right before you go to bed, it jazz’s your brain up and makes it hard to sleep.
If you need more accountability, check out my Facebook page and find out when my next Be True to You! Accountabilty group begins!
Full Article on Dr. Mercola’s site
Story at-a-glance −
One of your most basic health principles is to eat real food. This will radically reduce your exposure to the tens of thousands of chemicals added to processed foods, most of which are not even on the label
The running thread linking a wide variety of common health problems is chronic inflammation. The key to reducing chronic inflammation in your body starts with your diet
18 foods packed with health-promoting compounds like antioxidants, vitamins, and minerals known to play a role in longevity are listed.
I love Dr. Mercola’s work and research. He makes it so easy to understand complicated health concepts.
There is so much information out there and it can sometimes be hard to figure out what is relevant, true, and even necessary to look into. This is a great place to start!