television show idea:
men who relentlessly pursue people with inappropriate messages on ok cupid are forced to read everything...
I am surprised by how much sex I have had in my life that I didn’t want to have. Not exactly what’s considered “real” rape, or “date” rape, although...”
Tis the season for food guilt, health shaming and misinformation memes! Here’s a few tips to deal with the influx of “1 serving of mashed potatoes = 30 minutes of running, 1 piece of pie = 300 burpees” crap you’re seeing today (or will see this weekend).
1. Let it sink in: these memes are total bullshizz, based on averages and guesstimates that are unlikely to represent you. Unless you’re hooked up to a machine, NO ONE can tell you how many calories you’re burning.
2. They promote a potentially dangerous and disordered way to think about food and exercise (very similar to the calculation process observed in those who suffer from eating disorders). A system of checks and balances might work in terms of overall consumption over a period of time, but not for individual choices and one-off days.
3. They are over-simplified and don’t tell the whole story: your metabolism increases when you overeat meaning you’re burning more calories for awhile (the body takes care of itself amazingly). You also burn calories through daily activity: more so than just your workouts. In fact, most of us burn far more calories OUT of the gym than in. (did you know your brains use approx 20-25% of your caloric intake a day?)
Calories in and calories out is a tricky matter and not as simple as the “experts” make it out to be.
4. Unless you’re eating 10,000+ calories in one sitting (AND continue to do so for days on end), you’re unlikely to gain any “real” weight this weekend. The bloat, poop and water will take care of itself in a day or so, and if you go back to your normal habits (NOTE: YOUR EVERY DAY NORMAL HABITS. No extremes), any weight gain will take care of itself too. Believe it or not, a few days “over” on the scale won’t kill you, break you, or even be noticeable to ANYONE but you.
Weight gain AND weight loss is about consistently engaging in activities that promote either over time. It NEVER boils down to one meal, one overeating session or one holiday. Thinking this way can throw an otherwise AWESOME program WAY off track: two extremes do not equal balance.
And if you DO end up gaining an additional 1-3lbs due to Thanksgiving business, good times and yum yums? SO THE EFF WHAT, lol. It’s not a big deal, EVEN if you’re on a weight loss mission. Just go back to what you were doing that feels good and supports your goals. Bam: you’ll be right back where you were. And loving yourself - not hating yourself - along the way can be mega beneficial to your overall success.
But stressing about it? Going extreme? Getting frustrated? Overthinking it? ALL things that zap the energy you need to get back to doing YOU. And the more you allow yourself to fester in these emotions & thoughts, the less likely you are to get back “on track”.
So ditch the infographics, misinformation, food shaming and guilt promoting pics and quotes. They don’t serve you, don’t help you in the long run and aren’t necessary. Plus, as stated, total bullshizz.
Bonus? All those extra treats mean hella full glycogen stores. Use them to power your workouts, have more fun and enjoy life like the bad ass you are.
NO GUILT. NO SHAME. NO JUDGEMENT. These things are not required to get where you want to go, nor do they cater to your greatness.
And you are GREAT.
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Awww, thanks! :)
Everyone’s different, but it can take up to 3 weeks to get back to your “peak” if you’re training a lot. (studies show a decrease in performance and VO2Max for about 2-3 weeks for most exercisers). Most people can expect to feel better after about a week, but it takes some time to work your fitness level back up. That’s okay! It’s life.
Try to donate before rest days, giving yourself 2-4 days rest or active recovery (easy, moderate stuff) before going back to your workouts. When you do begin to train again, keep your workouts short and LESS intense than before. Jog where you would run, add more rest, try yoga instead, cut down the time, etc. This will allow you to recover a bit quicker without having to rest or give up your workouts entirely (but listen to your bod!). Make sure you’re sleeping really well! To speed things up, eat like a health superstar: iron & folate rich foods like spinach, beans, red meat, fish, poultry, raisins, nuts etc. Foods high in vitamin C helps increase absorption from plant iron and are good folate sources. Honestly, you can’t go wrong with a heavy dose of greens, veggies, fruits and nuts while you recover, and loads of water. :)
If you feel dizzy, weak or weird at any point, always stop. If it persists, contact a doctor! :)
Hope this helps!
Flawed (and fierce).
Blemished (and bad ass)
Scarred (and sassy).
If the first word must be there, then at least finish the sentence.
Thinking about things differently…
Let’s say you have a client who desperately wants to be lean but seems unable/unwilling to do everything possible to get to their goal.
A popular way to deal with this: blame the client. Point out their lack of willpower. Get frustrated with them. Remind them that they can do it, but that they’re getting in their own way. Provide them with mantras to motivate them. Etc.
This works for some people.
An alternative approach, however, could be slowly starting to get to the bottom of their leanness goals. It could be reminding them that there’s more to life than body fat percentage. It could be focusing more heavily on fitness goals and less on aesthetics. It could be asking them to look at the life they WANT to live rather than the life they HAVE to live to look a certain way. It could be focusing on self-esteem boosting and confidence building in the body they’re in. And more.
Weight loss obsession and distorted body ideals absolutely affect clients negatively. Sometimes the solution to “helping” them is less about getting them closer to aesthetic perfection and more about moving towards bad-assery and acceptance. Working what they got.
Weigh in! Trainers and clients: anything you can recommend that has worked for you to promote body peace and fitness over aesthetics?
1. Know that you are still blooming, and this is okay.
2. Write handwritten love notes to the parts of yourself you hate.
3. Find the comfort in holding your own hand.
4. Remember, even clouds cry sometimes.
5. Date yourself. Get to know yourself again.
6. Learn how to be alone without feeling lonely.
7. Do something that scares you every day, no matter how small. Watch your life change.
8. Stop wishing for a vacation and make your life into something you don’t wish to escape from.
9. Recognize that the best artists color outside the lines. You have the same freedom in your life. Break conventions.
10. Go to the florist on the corner and buy yourself some flowers. Spoil yourself. You deserve it.
11. Throw out your premeditated list of qualities for your perfect mate. That special person is not a recipe or equation. Humans are more than that.
12. Share your testimony. Our story is meant to be heard. Find your voice.
13. Wish to be more like rain than snow. Snow is frigid and hardens. Rain is vulnerable and soft.
14. Look at your veins. They are roots, and your limbs are branches. Your body is a strong tree. Don’t you dare cut it down.
15. Strive to have the humility as the sun. It shines brilliantly every day without needing anyone to notice.
16. Flip through old photos and reminisce about the past, but do not live there. Nothing new happens there.
17. Dust off the fingerprints of any past lover left on your skin. You belong only to yourself.
18. Become the person you’d like to fall in love with.
19. Loving yourself again will be like putting on eyeglasses. The blur will fade and you will see yourself for what you truly are: beautiful.