there it is everyone.
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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Excerpt via Psych Central
"Families bring up powerful feelings and interpersonal dynamics. It’s inevitable that old family dynamics are stirred up around the dinner table and that’s what makes the holidays so difficult, our past is present … AGAIN. Sometimes the bullies of our childhood were not kids on the playground but our siblings, parents, and extended family members.
As a child, you may have felt unable to find allies and keep yourself safe. Perhaps no matter how often you told your parents that your older sibling was being mean, it was dismissed. Or what if you were told to, “Turn the other cheek, it’s your brother/sister. They don’t mean it.” Worse, what if your parent was the aggressor?
Fast forward to 2012 and you find yourself at the dinner table. You and your aggressor get into a disagreement. Suddenly you are transported back 10, 20, or 30 years! You feel attacked, taunted and suddenly ganged up on . You feel same anger, fear and perhaps rage as you did when you were young. How do you protect yourself now?
Have you heard of WODtoys?
WODToys is a company that specializes in making fitness toys for kids so they “can imitate your best moments”. Med balls, plyo boxes, kettlebells, and toy barbells for the big kids, and soft, plushy versions for the babies.
Literally, the most darling thing I’ve ever seen. Cuteness overload! I love the idea for a few reasons, but primarily it’s a fantastic way to encourage fitness early on. You can have your kids do your WOD along side you (bonding time) and with their own toys, there’s no worries about them being all over your equipment.
Everything is kid friendly & kid safe. Most of the toys are perfect for the under 5 crowd and the section for baby toys is just adorable.
If you’re still looking for the perfect gift for your mini-me’s this season, this might be just the thing!