A quick list of things you can work on this year, that will bring you nothing but ‘awesome’. And none of them have to do with weight loss, losing ‘flaws (always in quotations), or changing your appearance. Those are bonuses and things you can ALWAYS work on of course, but unless those changes are made with LOVE (not hate), they aren’t likely to stick OR make you feel better.
This is about being mother f*cking at HOME in the body you are in, whatever it’s shape. You deserve it. You do. Trust me & thank me later.
Here’s some ways you can START your body love journey.
1. Put down the magazines. Scroll past that site. Don’t indulge in hours of ‘ideal body’ pinning (and pining). Want to feel better about your body? Stop feeding it unrealistic expectations.
2. Re-examine your relationship with the scale. Does it make or break your day? Does the thought of missing a weigh in stress you out? Ditch it. Nothing should have that power over you.
While some people are able to keep up with their training over the holidays, others might find themselves ‘missing’ more workouts than normal. Life happens, stress happens, we get tired and before we know it, we’re fallen off the fitness wagon.
One thing few people talk about is how hard it is to get BACK on the wagon after we take a break. Especially, if we’ve felt very fit before. It can be de-motivating to learn that we’re not at our ‘best’.
Tip: Expect the HARD.
Your weight is one thing. How you feel about it is another.
It’s easy to confuse losing weight with a boost of confidence/happiness, but one actually doesn’t CAUSE the other. They might happen simultaneously, but working on your head (and satisfaction with your body) is a whole other issue. If you’re not just as focused with trying to acheive body acceptance and doing more of what makes you happy, that body you want won’t mean much…even if you get it.
Don’t wrap up your happiness in your weight. You’ll never be satisfied. Believe it or not, you might get the body you want and still be unhappy (it’s fairly common). Don’t ignore everything else that makes you YOU. Those things end up being MORE important than what you look like at the end of the day, trust me.
No one expects people to smell their best at the gym. But should smelling REALLY bad get you kicked out?
This story’s creating a bit of a firestorm in the Twitterverse these days. Shawn Morales, a frequent Gold’s Gym goer, was told he could no longer be a member after the management received several complaints that his body odor was offensive. Afterwards, Shawn took to Twitter to get the story out and has garnered some support online… and so has Gold’s gym.
Do you feel guilty not finishing your plate?
If you grew up with the “children are starving in Africa” mentality, you know exactly what I’m talking about. That thought process, eating from guilt, can carry WELL into adulthood. Feeling as though “we’re wasting food” is a strong enough guilt trip to push MANY people to continue eating long past the time they are full.
Did it help you finish your plates when you were a kid? Well, maybe. But does it actually help anyone? Nope. Does it make you MORE grateful for the food you have? Nope. You’re still wasting it, it’s just going in your belly instead. It’s disordered thinking: eating more does not help the starving kids OR make you a better person. Sorry, but it’s true. :)
If you’re scared of ‘wasting’ food…
1. Put less on the plate to begin with.
2. Pack the leftovers away so you can eat it tomorrow (money AND time saver)
3. Use techniques like freezing to make produce last longer.
4. MAKE less at dinner time. If you’re always making too much (and it’s not being used as leftovers) try dialing it ALL back by 25-50%.
In her uniquely reassuring “big sister” voice and with a fresh, fun, and frank attitude that has made her the nation’s go-to girl for body issues, Nancy addresses the common, painful, and shameful “diet dramas” that most mainstream diet and nutrition books miss, including: “I think I’m healthy, but medical charts say I’m not”; “I can’t afford a gym so I can’t exercise properly”; and “I just want to have weight loss surgery and be done with it.”
Nancy’s advice is vetted by a leading adolescent medicine expert and the book is packed with informative “fast facts,” moving personal anecdotes of Nancy’s own diet experiences, and revolutionary real-deal four-color photographs of young women sized 2 to 22. Finally, a food and fitness book that doesn’t condescend or blame, Diet Drama begins with body image and shows readers that health comes in all shapes and sizes.
We like time savers. We like multi-tasking. We like running. Well, not ALL of us like running.
If your normal runs have gotten a little ‘blah’, adding quick, focused exercise circuits may be just the thing you need. Training like this gives you maximum calorie burn, while allowing you to mix things up, shorten your workout and tone your entire bod. Whether you’re just starting out, or simply trying to shake things up, turning your run into a total body workout may be just the thing you need to stay motivated AND boost your results. We like those too. :)
Here are 4 simple ‘On The Run’ circuits that you can take with you. Essentially they allow you to run/jog for briefer periods of time, stop, do a body weight circuit, then keep going. You repeat the combos with the running for the duration of your workout. You can tweak it as needed (for beginners, you can start by jogging 1-2 minutes, doing a mini-circuit and repeating). You can also create your own circuit with exercises and equipment you find along the way (pullups, step ups, swings etc).
Interval training torches more calories than steady state alone. You can shorten your jogging time considerably AND get your tone on, without heading to the gym. Push to keep breaks shorter (recover with a light jog, then boost the intensity instead of breaking entirely) and move as quick as you can.
Note: scale the reps to YOUR fitness level. If you can handle more, go for it! If not, play around with the numbers to find your sweet spot.
Circuit One: Upper Body & Core
A. Run/jog for 3-5 minutes (or one song). Find a bench.
B. Upper Body/Core circuit
- Seated V-Ups
- Tricep Dips
- Mountain Climbers
Aim for about 30-60 seconds per exercise (or 10-30 reps). Repeat with the run.
Circuit Two: Booty & Thighs
A. Run/jog for 3-5 minutes (or one song).
B. Booty/Thigh circuit
- Walking lunges
- Pendulums (hands on ground or bench)
- Side to side lunges
Aim for about 30-60 seconds per exercise (or 20-30 reps)
Circuit Three: 200 Rep Core Challenge
Run as you normally would, but complete the following along the way. You can stop/start whenever you like, but make sure you complete all 200 reps. Run/jog to recover.
Circuit Four: Burpees & Squats
- 50-100 burpees
- 200 squats
A good breakdown is 10 and 40, repeated 5 times during your run. Run, 10 burpees, 40 squats. Repeat. Make it 20 burpees if you’re shooting for 100.
Still think a calorie is just a calorie? Think again!
Not ALL calories are created equal, and while it’s an easy way for people to track their weight loss, the QUALITY of your calories has much more to do with success than how many you’re eating.
1200 calories of pizza, beer and candy? Not the same as 1200 calories of hummus, spinach and lean chicken. Nutritionally, the latter is better for you: more vitamins, minerals and good stuff for your body to use. But it’s also processed more efficiently by the body: more of the calories get used, burned and can fuel your metabolism giving you an edge all day. Plus, the more fiber, veggies and lean protein you have in your diet, the less chemicals your body needs to dispense to break it down: less hormones released, fewer sugar crashes, and less fat storage.
A new study has given more insight into which ‘diets’ may be best for weight loss (and by diet, I don’t mean restriction, but rather overall diet). They compared a low fat diet, a low carb diet and a low glycemic index diet. All participants followed their eating plans over a period of time, and then were measured for caloric output and weight loss.
Those on a low FAT diet burned the least.
Those on a low CARB diet had the fastest initial effect… but had the lowest retention rate. It also raised the risk of heart problems in participants.
Those on a low glycemic index diet burned steady amounts with almost no adverse effects. It was also easier for participants to maintain over time. While the ultra low carb, Atkins-like diet had the greatest initial effect, it also had the lowest, long-term retention rate. On top of that, it increased the risk of heart problems.
Very interesting stuff!
The takeaways: those of you focused on low fat options may do well to add more fat into your diet: you need fat to burn fat (avocados, olive oil, nuts). While low carb diets are FAST, they tend to do poorly overtime: consider going halfsies and exploring complex carbohydrates to add into your diet (grains, beans, legumes). And EVERYONE would do better by eliminating processed, sugary and chemical foods.
Read more via The New York Times.
Should a low B.M.I keep you out of the gym? In some cases, it might.
In an effort to cater to bigger clientele (and beginners who have more weight to lose than just the last 15-20) some gyms have started ‘banning' thinner individuals from joining. The hope is that it'll encourage larger exercisers and newbies to stick with the program and create a more positive experience for them by minimizing self-esteem sucking comparison and creating programs for their specific goals.
Is it discrimination? Yes. Literally. But is it necessarily a bad thing? This is where I get a little more defensive.