Anonymous Asks:
fitvillains Said:
Hey there,
It’s not an unfounded fear: orthorexia is on the rise (an eating disorder where an individual becomes obsessed with healthy eating, to the point where it consumes them.) A person in this group may be obsessed with calorie counting, the latest studies, and would rather starve than eat something processed. They also wrap up their self-worth in their virtuous eating, looking down on others who don’t feel the same way. There’s a fine line between passion and obsession: in most cases it’s absolutely fine to engage in healthy behaviors, but there is a point where it becomes obsessive and gets in the way with a normal life. (Self-assessment test here)
Honestly, the only way to avoid becoming obsessed it is to be self-aware. Her fears are unfounded unless she’s been down an unhealthy path before (perhaps she knows someone who’s become obsessed or developed an unhealthy relationship with food?). If she notices obsessive behavior, she can stop, breathe and reframe. Chances are, if she’s already worried, she’ll be able to notice the signs before it gets out of control. If she has a history of eating disorders, it may be wise to consult a nutritionist/counsellor for tips on how to adjust to normal, healthy eating.
Personally, I don’t count calories, but I am aware of them. I know the approximate numbers I need in a day, and how to eat to support my activity level (eating more on days i workout etc). I don’t own a scale: rather I measured in inches (and even that, I don’t care too much about these days). I don’t workout with a calorie-burn goal in mind: I try to work towards fitness goals instead (in terms of intensity, weight, reps etc).
What I’d recommend is that she…
1. Finds a workout program she likes and can stick to. It’s more important to find something you can commit to 3-5 days a week, and get used to moving that much. Regardless of whether the scale goes down. This is a key point for a lot of newbies: the first thing you should do is get used to moving more. 20 minutes, even if it’s just a walk, almost every day. As soon as it becomes a habit, THEN you can explore other areas of fitness, add intensity etc. But first, you have to get used to doing it consistently. This might take a few shots (it’s common to fall off the wagon) but as long as you get back on, you’re okay.
2. Focus on making small changes. Drinking water. Ditching soda. Making breakfast healthier. Learning about proteins, carbs etc. Eating more veggies. Eating smaller portions. Choose 1-2 small changes to work on at a time. Add on as you go. One of the easiest switches is to look at what you’re drinking (sodas, juices, sugary coffees). Another easy switch is to ‘LEAN’ house, opting for healthier choices at home. It’s not all or nothing, but making small changes is key. Some people are better cold turkey, but I recommend small changes at first: if you can stick to them, you can make bigger ones later. One at a time.
3. Ditch the scale. Focus on measurements if you can, and on boosting your fitness level. Know what you can do NOW and try to do more next time.
4. Know that there’s no right way to go about things. The key is finding something that’s fun, challenging yourself when you can, and focusing on your health. Weight loss is a great by-product of fitness & clean eating, but it’s by no means the ONLY factor to consider when approaching healthier lifestyles. Most people can make AMAZING changes to their health & energy levels by adding exercise and eating cleaner: without losing a pound. And if weight loss comes with it, then that’s awesome.
5. Remember that you’re in control. If she’s worried about becoming obsessed and doesn’t want it to happen, SHE’S in control of it. If she notices that it’s becoming a problem, she has the ability to nip it in the bud before it gets worse. And of course, there are plenty of resources to help her. :)
Hope this helps!
xo
As a fitness blogger and trainer, I’m witness to more body hate than the average person.
People come to me with their ‘flaws’ on their sleeves asking for help for their ‘trouble’ zones, weight loss tips, to get rid of muffin tops & cellulite etc. Initially I prescribed exercise and diet regimens, assuming that once their ‘flaws’ were fixed, they’d be happier (as did they). But there was always something else not to like. Something else that wasn’t perfect. Because of course, none of us are perfect. No matter how much weight they lost or how toned they got, they never seemed to measure up to the image of perfection in their heads.
And that’s when it hit me. What people wanted was not really flat abs, slim thighs or weight loss. They simply wanted to be rid of the insecurity they felt. And that wasn’t something they could fix by only changing their bodies.
It’s Body Bash Friday! I’m celebrating bodies and spreading the love around.
This is a great post for those of you just starting body love journeys. You don’t have to like everything about your body, but approaching change from a place of love & acceptance is KEY to living happier & healthier.
Check out the post above for tips on where to start and get ACTIVE in changing your attitude towards your body if it isn’t serving you. :)
Love.
Are you always late to class? Does it bug you when others are late?
Yoga late-comers bug the shit out of their fellow students—I know; they’ve ruined my concentration and squeezed in next to my mat more than a few times. They’re also one of instructors’ biggest pet peeves, and for good reason: They interrupt the flow, force their teacher to rearrange mats when they should be free to direct asanas and meditation, and generally undermining the efforts of everyone else in class who managed to get to class on time. Latecomers are disrespectful and shouldn’t be allowed…until the latecomer is you.
(read more: In Defense Of Coming Late To Yoga)
I asked my Facebook fans to help me plan my circuit today…
I think they’re trying to kill me. :)
Combined Insanity, Body Rock, Tabata, P90X and TRX, with some bonus basics for good measure. This is gonna be CRAZY intense, but I’m game!
What’s your workout today?
Mediterranean Turkey Burgers (via Tone It Up)
Ingredients:
- 1 pound 98% fat free organic ground turkey
- 1/2 cup egg whites
- 3 tbsp olive oil
- 3 tbsp fat free feta cheese
- Dried organic unsweetened cranberries
- Fresh crushed garlic
- 1/4 cup spinach
- Salt & Pepper to taste
Directions:
- Divide 1 pound of organic low fat ground turkey into 4-5 patties. Mix in cranberries, feta, garlic, spinach.
- Next combine egg whites and olive oil in medium bowl. Take patty and mix in the for moisture.
- Once all ingredients are thoroughly combined, form a patty. Grill on medium heat 4 minutes on each side or until fully cooked.
- Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments.
VEGETARIAN/VEGAN OPTION!
Garbanzo Bean Patties (vegetarian)
Ingredients:
- 2 cups Mashed Garbanzo Beans
- 1/4 cup Carrot Grated
- 1/2 Onion Minced
- 1/4 cup Ground Flaxseed
- 1 tsp. Paprika
- 1 tsp. Cumin
- 1 tsp. Turmeric
Directions:
- Thoroughly mix ingredients to together in a bowl. If the mixture is to dry/crumbly add water slowly (no more than 1 Tbs. at a time) until it reaches a smooth yet firm consistency.
- Form the mixture into 4 burger sized patties.
- Grill for about 3 minutes on each side or place in a skillet sprayed with fat free cooking spray or olive oil and cook until evenly browned.
- Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments.
Laurel’s new book is OUT y’all! Pick up your copy today!
To celebrate, thought I’d compile a list of my top 7 FAVORITE Quickie Chick workouts in bed! Though I’m a little more intense these days (and the way I train is VERY different) I still use some of these moves occasionally, especially in the morning before I get out of bed. I just love how creative she is and I’ve recommended a few of these exercises to friends who have injuries, are just starting out or who need a dose of fun, fitness motivation.
Admittedly, some of these may look silly, but trust me: they’re effective, fun, fast ways to either wake up a little faster, squeeze in a mini-workout while still in your PJ’s and get closer to your goals without leaving the house.
From Better Sex to Perky Boobs to The Ugliest Workout You’ll Ever Do, here are my top 7 picks for the best Quickies in bed.
“Easy for you to say you should like your body.”
Well if you saw me in person and wanted to be an asshole you could pick me apart just as you could anyone else. I have stretch marks from carrying a baby, cellulite on the back of my thighs, wiggly parts I’d like to be less so… blah blah blah. But I didn’t start feeling good about myself because I lost a grip of weight. I lost the weight because I started feeling good about myself. I decided to like myself. And I wake up everyday and make that decision again for my daughter’s sake.
It was that choice that lead me to love myself enough to put the work into ME that resulted in weight loss. Losing weight will not make you happy. And it will not make you like your body. That’s the stuff that’s in your head. Working on that is the first step.
It’s really hard not to love her. :) Check out more Fit Mama here!
Did you miss the pics of the custom Fit Villains hoodie she sent me?! If you want one too, there’s a link to her bad ass store.
Morning workout. Thanks again @fitvillains! #fitfluential instagr.am/p/LP3oVmGL8i/
— Tara Sabo (@ADailyDoseOfFit) May 30, 2012
Love this! Awesome Tara!
The circuit above is my Beast Unleashed 1000 Rep Challenge. It’s tough stuff, but ANYONE can do it! Just choose the right modification for your level: Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Total Body Terror
Eiffel Tower Planks!
My bootcamp girls busted out 3 sets of these last night. (3 x one minute rounds with weighted crunch passes in between: we’re gonna be sore today!). If you have a workout buddy, these are a lot of fun to throw into a circuit. :)
How to do it
Face your partner, head to head, in plank position, leaving about 2 feet (or just under arms length) distance between you. Keeping your plank strong and trying not to sway, lift one hand up and high five each other (opposite hands). Try to aim for higher than your head, and get a good rhythm going.
Clap overhead, down low, off to the side, etc. beginners can try this from the knees too. **If you’re partnerless, try it against a wall! **
Advanced: In the pic, the girls are doing a plank walk: down onto the forearms, then onto the hands, then the high five and repeat.
Guilty. You? :)
Body shaming at it’s best (and worst).
Don’t buy into this crap. Think critically about the messages you’re being exposed to and choose ones that SERVE you. Messages like the ones above (i.e that there’s a right way to have a body) are harmful, saddening, and one of the mediums through women learn and continue to hate their bodies. If you weren’t insecure before, seeing YOUR body type described as the ‘worst’ is a bullshit mindfuck you don’t need.
Magazines are rampant with body shaming and headlines like these are one of the biggest perpetrators in the war on women. It makes it normal to criticize and hate ourselves. It turns normal bodies, OUR bodies, into objects to be mocked, perfected, compared and judged by anyone.
You are beautiful as you are. It’s true. And no body is perfect. But they wouldn’t sell many magazines if we felt secure in our skin, would they? The reality is that 90% of women have cellulite: it’s not something to freak over in REAL life. But headlines like this would make it seem like it’s a failing to have those lady lumps; that it’s the ‘worst’.
Bullshit.
Think critically and don’t buy into the best/worst hype. It’s designed to prey on and amplify your insecurity. It serves no one but the people making money off it. Stop, breathe and move on.
:)
Anonymous Asks:
fitvillains Said:
Hey there! Here’s the link!
http://fitvillains.tumblr.com/post/9389793014/vanity-pounds-why-you-arent-losing-that-last-5-10
:)
