Howdy! Sorry I've lacked in consistency lately. My life has currently been doing a tour on the struggle bus, so I've been MIA. I won't bore you with the details because everyone's got problems.
Anyway, I'm an avid gym-goer, and for the most part always have been. Most regulars get annoyed around this time of year. Everyone's got a new year's resolution to lose X amount of weight and this usually results in a line for your favorite machine, not enough room at the benches, etc., etc. It's about this time when the gym starts to calm down and get back to its normal self. However, I'm not like most people, I get kinda sad when this happens. It feels as if an entire population either got "too busy" or gave up on their dream. America isn't the only overweight nation out there, trust me and although I slowly see certain societal images changing here there is still a big problem (seriously no pun intended). Not to mention even if you look a "normal" weight to the general population, if you can still have self-image issues, and you deserve to want to look your best.
I'm dedicating this post for ways to stay motivated and on top of your body-image goals. After the break there will be tips and tricks for even small things you can do to keep yourself on track toward your goal.
Please excuse all of my lame images, I'm having too much fun on Google image search this morning...
1. It takes six weeks to form a new habit...
...And depending on what habit you form it can take 6 years to break! This is important, because if you are starting a new year's resolution NEWS FLASH...it has only been 3 weeks!! We come from an impatient society that expects instant results. That's just not going to happen when you are undergoing a lifestyle change. Be patient! If you are anything like me, and don't understand what that means, then set mini goals...and TRACK THEM! An example of a mini-goal may be I'm going to stretch while I watch my favorite TV show. Or I will go to the gym 3 times this week, no excuses! I love lists (duh), so make some! Make your own calendar, write up a note and hang it on your bathroom mirror, put it in your phone and set an alarm. Don't forget to celebrate when you finish, but not by reverting to your old ways! Celebrate by listing to a pump-me-up song...and dance! Do an extra couple of ab moves, do a favorite stretch, flex those new muscles in the mirror, feel your success first hand people! It feels so good!
2. Pick something to do that motivates you!
I've found this to be the single most important piece to the puzzle. Most people can't just go to the gym and constantly be in love with it. If you have ADD tendencies, the gym can get boring, quickly. Supplement your gym or running routine with something fun and active. Train for a half marathon, join a yoga class, a pickup game, anything! If you can't think of anything, try something you've always wanted to do, but never had the guts to try, like trapeze or something.
For me, it was pole dancing. Anyone who knows me knows that I was never the most flexible or coordinated of people, pole has completely changed that. I don't claim to be a cirque-de-soliel lady, but seeing has how my new year's resolution is to do the splits, I've definitely gotten somewhere. Although I am biased, I highly recommend pole. It will build your strength, increase your self confidence, and leave you feeling sore and happy after every workout. It is something I NEVER dread doing and it motivates my gym workout. The best part is, you can always progress and push yourself. Don't have a "perfect bod"? Don't worry! I've seen all shapes, sizes, and ages get on the pole and some will really surprise you. If you are nervous about wearing next to nothing, don't worry either, most beginner moves don't require you to have less clothes, the better you get, the less you want to wear in order to stick to the thing. Overtime, you stop caring cuz you want to land that trick and you'll look in the mirror and be like "whoa...look what I can do!"
Anyways, enough about pole, joining a class also gives you a support group. Once you've become a regular (and if you don't like what you are doing, try new things!) you'll form a social network of motivated people, and that feels great. The best way to find out what works for you and not blow too much money is to buy a class or two and see if you like it. Ask yourself: can I see myself progressing at this? Does this motivate me? Is the instructor supportive of my goals? Do the students seem motivated? How do I feel after the class? Tired? Happy? Fulfilled? It may take some trail and error, or maybe even just a different venue, but once you find out what it is that gets you motivated buy a class package to make it cheaper. Once you get the basics, set personal goals for yourself...and work HARD towards them! Your wallet may determine how often you attend, but you should definitely go a minimum of once a week to ensure you don't lose the strength to keep on moving forward.
3. Food, diet, and all of those scary topics
Ok, so I'll start off by saying I'm no health professional, but I do know a few things. First, get rid of all that diet crap in your house. IT IS USELESS! The chemicals that are put in processed foods (ie comes from the center aisles of a grocery store) is bad enough, but add all of that non-fat, no sugar crap and you might as well munch on random bits of your high school chemistry lab. The key to being HEALTHY is eating things as close to their natural state as possible. It isn't some crazy diet, it isn't eating 100 calorie packs, it's eating things like nuts, fruits, and veggies instead of Doritos.
Dieting = death. It's a lifestyle, not a diet people! Everyone is different I understand this, but no one gets skinny off of eating McDonald's and Cool Whip, even with exercise. If you are someone who can do this, your metabolism will catch up to you, so ditch those HABITS (6 years people!) now. Unless you are a professional athlete, no one will be working out enough to be able to handle eating that crap all the time. If you are on a diet that allows you to only eat lettuce and chicken breasts you are also probably not on the right track. Healthy diet is all about moderation, portion control, and eating as close to "farm" as possible. What does this mean? This means if you want to eat pan fried chicken, you should make it yourself instead of buying it frozen.
This means READING LABELS! You would be amazed at the shit that is put in your food. For example, I was at the grocery store the other day trying to buy some ground beef. I was looking at the labels and one read "100% GROUND BEEF: with natural flavor." What the frick is natural flavor? I donno. What is it doing in my beef? I don't want to know. If you don't know how to pronounce an ingredient, don't buy it. If the second ingredient is anything sugar related (corn syrup, sugar, sweetener, ect) and it shouldn't be (ie isn't sugar), don't buy it. Same goes with salt. Things like pre-grated cheese, canned sauces, frozen dinners, and a variety of other things have mystery ingredients. I will definitely be doing a few posts on how to DIY your kitchen, as it isn't that hard, and not very time consuming. Lots of people complain that they don't have the time to cook. Well guess what you do when you cook? You are standing (healthy), using your muscles (healthy), and cooking something better tasting and better for you in the process. Yes, count it with the rest of your exercise!
One last note on food. If you are curious to learn more about how to eat healthy and balanced I highly recommend Dian Sanfilippo's book: Practical Paleo. I'm not saying you should go paleo if you don't want to, but there is over 100 pages dedicated to what different food labels mean, how to fix chronic digestive problems, which oils are best with each type of cooking, what "organic" really means, and even 30 day meal plans to help you with whatever may ail you. Plus there are some kick-ass spice mixes that are oh-so-awesome! I am currently (slowly) going more and more paleo. I immediately notice the effects of cutting grains out of my diet, although I'm hesitant to let go of my coveted nan and roti. I also have a lot of healthy-(er) grains to get rid of in my house, but I'm sure I will be tracking my paleo progress on this blog.
Drink water, lots of water. Water everywhere. Always. Yes it will make you add water weight, but we are about to discuss the scale in the next topic so don't worry, I'll address it. Sick of the "taste" of just water (I get that a lot...but totally don't understand it, I love the stuff) add some cucumber slices, lime wedges, or lemon wedges to your water.
One last topic: alcohol. I'm sorry to say it, but there is no easy answer here. First, cut out the beer. I know this is depressing to many, and I live in the beer capital of America (suck it Portland) and my boyfriend brews...so I understand when people say this seems impossible. But facts are facts and beer = calories. It's been tough for me, as I love beer, but I'm coming to find that I, like my dad, am allergic to 85% of beers. If you find certain meals and foods make you feel crappy, then write it down! I'm currently tracking my food intake to find out what makes me tick. This will also help you figure out which foods are best, for you! I digress, back to alcohol. Choose wine over beer, beer should be a rare treat if you simply can't give it up. If you are going to drink, chose a drink that has the least amount of sugar, and do not keep soda in the house or ever drink it, ever again. Tonic and soda water are OK substitutes, and should be used as mixers in moderation. Vodka is the best bang for your buck when it comes to booze, but try not to drink all the time and too much, it will immediately erase what you've worked so hard for. Just think about it: where do you think the term "Freshman 15" really comes from?
4. Honesty and fact
Ok, now it's time to get a little real. Fact: you are not going to look like all the trainers and athletes you see splashed all over Pintrest unless you work out like said trainer, ie all the time.
Fact: If you see some "7 day workout for abs" Pin somewhere, it might work. However, after your seven days, if you don't keep doing it, you will lose those abs, it really should be re-labeled as "perpetual ab workout" but then no one would re-pin.
Essentially, you can't just do something for a few days, or a few minutes and expect it to just magically go away. The people who model and write those articles have worked damn hard to be where they are, and if you really want that, then you will be working damn hard too! Motivate yourself!! You CAN do it, you just have to WANT it.
So be honest, if you don't have time to work out like a trainer (and who does except trainers) then don't expect those results. Instead focus on the small steps towards a healthier, happier, more self-confident and attractive you! Do things that make you feel better about your body image! And realize that everyone is different. Fit is (thankfully) the new skinny! Relish in it!
Fact: muscle is more dense than fat.
If I had to give one piece of advice regarding a scale, it's avoid it. Use your mirror. However, as much as I try to stay away from my bathroom buddy, I always find myself on it. So here are a few scale tips: 1. Don't jump on it all the time - you won't notice a difference, just a yo-yo affect.
2. Just because you are becoming thinner and stronger does not translate on the scale. In fact, it will probably register as weighing more. When I tell people how much I weigh, they are shocked, because I do not look my weight, at all. That's because I've been working out and I have less body fat hanging around.
3. Your weight swings. For best results weigh yourself naked at the same time of day. You can gain or lose three pounds in a day depending on how much water you have, if you've gone to the bathroom, and how/what you are eating. Just be aware. That's the danger of weighing yourself every day, it won't be all that accurate.
5. No time = no excuse
I think the worst thing you could say about getting in shape is "I don't have time." To me that says, I don't really care. Yes, we all don't have time to go to the gym for hours every day, but that doesn't mean we can't make time to work out at least 30 mins a day. In order for you to stop saying these things, you need to make it a necessity, like brushing your teeth.
If you are having a particularly crazy week, find time. When you are unwinding in front of the TV, invest in some small weights and a resistance band. Do yoga stretches for ten minutes before you start your day. Crunches while you are waiting for dinner to cook. Garden. Dance while you cook and clean: actually break a sweat! Do a chore, then do ten sit-ups, move onto the next chore. Wake up early (sleep in your gym clothes with your bag on the floor next to you if you struggle with this one), require a workout before a shower. Seriously, there are no excuses. Wear weights to the office (you may look ridiculous but you'll be laughing once you have those nicely toned arms). When you are sitting in your chair have proper posture at all times. This works your back and abs. Set up your desk to be more ergonomic. Choose to walk or bike to work once a week. Too far? Take the bus and bike/walk from the nearest bus stop. Walk or bike to an errand once a week. Jog with your dog around an extra block. Choose being active. Get out during your lunch break and take a walk. Don't eat out during lunch, bring your own food, if you are cooking at home, you will have leftovers and use them to your advantage (post coming). I can keep on going, but the point is get creative and GET MOVING!
8. Stretch it OUT
Don't forget to stretch!! It works wonders on your neck, back, and anything else that ails you. If you can't afford/don't trust chiropractors, try using Youtube or Netflix to find a good way to learn stretches. Or do some yoga to learn the basics. Stretching will help push your muscles further, and stretching is always a good pain. You can do this before going to bed, when you wake up, or when you are watching TV. Also, dedicate some stretch time before and after each workout. If you are weirded out by stretching in public (I was particularly this way in college, where the gym was a meat market) use the locker room or do it before you head to the gym.
9. Switch it up
My biggest problem with the gym is I get super bored.
I've found that switching my music and routine can be really helpful. Doing different machines or different exercises. I recently found out (from Livejournal via Pintrest of all places, remember that?) that
Pandora has recently released exercise stations. Awesome!
Here's the link. I find this helpful because hearing music that isn't on your typical playlist can be particularly helpful in motivating you on a slow day. I even listen to my workout mix when I get ready to go out, adding a few extra dance moves in your bathroom not only pumps you up, but adds to your workout!
Well I'm late for my gym date, so I better get to stepping!
Hope this helps and comment below if you have any other issues you may want some help with!
STAY ALIVE! YOU CAN DO IT!!!
-M
Howdy! Sorry I've lacked in consistency lately. My life has currently been doing a tour on the struggle bus, so I've been MIA. I won't bore you with the details because everyone's got problems.
Anyway, I'm an avid gym-goer, and for the most part always have been. Most regulars get annoyed around this time of year. Everyone's got a new year's resolution to lose X amount of weight and this usually results in a line for your favorite machine, not enough room at the benches, etc., etc. It's about this time when the gym starts to calm down and get back to its normal self. However, I'm not like most people, I get kinda sad when this happens. It feels as if an entire population either got "too busy" or gave up on their dream. America isn't the only overweight nation out there, trust me and although I slowly see certain societal images changing here there is still a big problem (seriously no pun intended). Not to mention even if you look a "normal" weight to the general population, if you can still have self-image issues, and you deserve to want to look your best.
I'm dedicating this post for ways to stay motivated and on top of your body-image goals. After the break there will be tips and tricks for even small things you can do to keep yourself on track toward your goal.
Please excuse all of my lame images, I'm having too much fun on Google image search this morning...
1. It takes six weeks to form a new habit...
...And depending on what habit you form it can take 6 years to break! This is important, because if you are starting a new year's resolution NEWS FLASH...it has only been 3 weeks!! We come from an impatient society that expects instant results. That's just not going to happen when you are undergoing a lifestyle change. Be patient! If you are anything like me, and don't understand what that means, then set mini goals...and TRACK THEM! An example of a mini-goal may be I'm going to stretch while I watch my favorite TV show. Or I will go to the gym 3 times this week, no excuses! I love lists (duh), so make some! Make your own calendar, write up a note and hang it on your bathroom mirror, put it in your phone and set an alarm. Don't forget to celebrate when you finish, but not by reverting to your old ways! Celebrate by listing to a pump-me-up song...and dance! Do an extra couple of ab moves, do a favorite stretch, flex those new muscles in the mirror, feel your success first hand people! It feels so good!
2. Pick something to do that motivates you!
I've found this to be the single most important piece to the puzzle. Most people can't just go to the gym and constantly be in love with it. If you have ADD tendencies, the gym can get boring, quickly. Supplement your gym or running routine with something fun and active. Train for a half marathon, join a yoga class, a pickup game, anything! If you can't think of anything, try something you've always wanted to do, but never had the guts to try, like trapeze or something.
For me, it was pole dancing. Anyone who knows me knows that I was never the most flexible or coordinated of people, pole has completely changed that. I don't claim to be a cirque-de-soliel lady, but seeing has how my new year's resolution is to do the splits, I've definitely gotten somewhere. Although I am biased, I highly recommend pole. It will build your strength, increase your self confidence, and leave you feeling sore and happy after every workout. It is something I NEVER dread doing and it motivates my gym workout. The best part is, you can always progress and push yourself. Don't have a "perfect bod"? Don't worry! I've seen all shapes, sizes, and ages get on the pole and some will really surprise you. If you are nervous about wearing next to nothing, don't worry either, most beginner moves don't require you to have less clothes, the better you get, the less you want to wear in order to stick to the thing. Overtime, you stop caring cuz you want to land that trick and you'll look in the mirror and be like "whoa...look what I can do!"
Anyways, enough about pole, joining a class also gives you a support group. Once you've become a regular (and if you don't like what you are doing, try new things!) you'll form a social network of motivated people, and that feels great. The best way to find out what works for you and not blow too much money is to buy a class or two and see if you like it. Ask yourself: can I see myself progressing at this? Does this motivate me? Is the instructor supportive of my goals? Do the students seem motivated? How do I feel after the class? Tired? Happy? Fulfilled? It may take some trail and error, or maybe even just a different venue, but once you find out what it is that gets you motivated buy a class package to make it cheaper. Once you get the basics, set personal goals for yourself...and work HARD towards them! Your wallet may determine how often you attend, but you should definitely go a minimum of once a week to ensure you don't lose the strength to keep on moving forward.
3. Food, diet, and all of those scary topics
Ok, so I'll start off by saying I'm no health professional, but I do know a few things. First, get rid of all that diet crap in your house. IT IS USELESS! The chemicals that are put in processed foods (ie comes from the center aisles of a grocery store) is bad enough, but add all of that non-fat, no sugar crap and you might as well munch on random bits of your high school chemistry lab. The key to being HEALTHY is eating things as close to their natural state as possible. It isn't some crazy diet, it isn't eating 100 calorie packs, it's eating things like nuts, fruits, and veggies instead of Doritos.
Dieting = death. It's a lifestyle, not a diet people! Everyone is different I understand this, but no one gets skinny off of eating McDonald's and Cool Whip, even with exercise. If you are someone who can do this, your metabolism will catch up to you, so ditch those HABITS (6 years people!) now. Unless you are a professional athlete, no one will be working out enough to be able to handle eating that crap all the time. If you are on a diet that allows you to only eat lettuce and chicken breasts you are also probably not on the right track. Healthy diet is all about moderation, portion control, and eating as close to "farm" as possible. What does this mean? This means if you want to eat pan fried chicken, you should make it yourself instead of buying it frozen.
This means READING LABELS! You would be amazed at the shit that is put in your food. For example, I was at the grocery store the other day trying to buy some ground beef. I was looking at the labels and one read "100% GROUND BEEF: with natural flavor." What the frick is natural flavor? I donno. What is it doing in my beef? I don't want to know. If you don't know how to pronounce an ingredient, don't buy it. If the second ingredient is anything sugar related (corn syrup, sugar, sweetener, ect) and it shouldn't be (ie isn't sugar), don't buy it. Same goes with salt. Things like pre-grated cheese, canned sauces, frozen dinners, and a variety of other things have mystery ingredients. I will definitely be doing a few posts on how to DIY your kitchen, as it isn't that hard, and not very time consuming. Lots of people complain that they don't have the time to cook. Well guess what you do when you cook? You are standing (healthy), using your muscles (healthy), and cooking something better tasting and better for you in the process. Yes, count it with the rest of your exercise!
One last note on food. If you are curious to learn more about how to eat healthy and balanced I highly recommend Dian Sanfilippo's book: Practical Paleo. I'm not saying you should go paleo if you don't want to, but there is over 100 pages dedicated to what different food labels mean, how to fix chronic digestive problems, which oils are best with each type of cooking, what "organic" really means, and even 30 day meal plans to help you with whatever may ail you. Plus there are some kick-ass spice mixes that are oh-so-awesome! I am currently (slowly) going more and more paleo. I immediately notice the effects of cutting grains out of my diet, although I'm hesitant to let go of my coveted nan and roti. I also have a lot of healthy-(er) grains to get rid of in my house, but I'm sure I will be tracking my paleo progress on this blog.
Drink water, lots of water. Water everywhere. Always. Yes it will make you add water weight, but we are about to discuss the scale in the next topic so don't worry, I'll address it. Sick of the "taste" of just water (I get that a lot...but totally don't understand it, I love the stuff) add some cucumber slices, lime wedges, or lemon wedges to your water.
One last topic: alcohol. I'm sorry to say it, but there is no easy answer here. First, cut out the beer. I know this is depressing to many, and I live in the beer capital of America (suck it Portland) and my boyfriend brews...so I understand when people say this seems impossible. But facts are facts and beer = calories. It's been tough for me, as I love beer, but I'm coming to find that I, like my dad, am allergic to 85% of beers. If you find certain meals and foods make you feel crappy, then write it down! I'm currently tracking my food intake to find out what makes me tick. This will also help you figure out which foods are best, for you! I digress, back to alcohol. Choose wine over beer, beer should be a rare treat if you simply can't give it up. If you are going to drink, chose a drink that has the least amount of sugar, and do not keep soda in the house or ever drink it, ever again. Tonic and soda water are OK substitutes, and should be used as mixers in moderation. Vodka is the best bang for your buck when it comes to booze, but try not to drink all the time and too much, it will immediately erase what you've worked so hard for. Just think about it: where do you think the term "Freshman 15" really comes from?
4. Honesty and fact
Ok, now it's time to get a little real. Fact: you are not going to look like all the trainers and athletes you see splashed all over Pintrest unless you work out like said trainer, ie all the time.
Fact: If you see some "7 day workout for abs" Pin somewhere, it might work. However, after your seven days, if you don't keep doing it, you will lose those abs, it really should be re-labeled as "perpetual ab workout" but then no one would re-pin.
Essentially, you can't just do something for a few days, or a few minutes and expect it to just magically go away. The people who model and write those articles have worked damn hard to be where they are, and if you really want that, then you will be working damn hard too! Motivate yourself!! You CAN do it, you just have to WANT it.
So be honest, if you don't have time to work out like a trainer (and who does except trainers) then don't expect those results. Instead focus on the small steps towards a healthier, happier, more self-confident and attractive you! Do things that make you feel better about your body image! And realize that everyone is different. Fit is (thankfully) the new skinny! Relish in it!
Fact: muscle is more dense than fat.
If I had to give one piece of advice regarding a scale, it's avoid it. Use your mirror. However, as much as I try to stay away from my bathroom buddy, I always find myself on it. So here are a few scale tips: 1. Don't jump on it all the time - you won't notice a difference, just a yo-yo affect.
2. Just because you are becoming thinner and stronger does not translate on the scale. In fact, it will probably register as weighing more. When I tell people how much I weigh, they are shocked, because I do not look my weight, at all. That's because I've been working out and I have less body fat hanging around.
3. Your weight swings. For best results weigh yourself naked at the same time of day. You can gain or lose three pounds in a day depending on how much water you have, if you've gone to the bathroom, and how/what you are eating. Just be aware. That's the danger of weighing yourself every day, it won't be all that accurate.
5. No time = no excuse
I think the worst thing you could say about getting in shape is "I don't have time." To me that says, I don't really care. Yes, we all don't have time to go to the gym for hours every day, but that doesn't mean we can't make time to work out at least 30 mins a day. In order for you to stop saying these things, you need to make it a necessity, like brushing your teeth.
If you are having a particularly crazy week, find time. When you are unwinding in front of the TV, invest in some small weights and a resistance band. Do yoga stretches for ten minutes before you start your day. Crunches while you are waiting for dinner to cook. Garden. Dance while you cook and clean: actually break a sweat! Do a chore, then do ten sit-ups, move onto the next chore. Wake up early (sleep in your gym clothes with your bag on the floor next to you if you struggle with this one), require a workout before a shower. Seriously, there are no excuses. Wear weights to the office (you may look ridiculous but you'll be laughing once you have those nicely toned arms). When you are sitting in your chair have proper posture at all times. This works your back and abs. Set up your desk to be more ergonomic. Choose to walk or bike to work once a week. Too far? Take the bus and bike/walk from the nearest bus stop. Walk or bike to an errand once a week. Jog with your dog around an extra block. Choose being active. Get out during your lunch break and take a walk. Don't eat out during lunch, bring your own food, if you are cooking at home, you will have leftovers and use them to your advantage (post coming). I can keep on going, but the point is get creative and GET MOVING!
8. Stretch it OUT
Don't forget to stretch!! It works wonders on your neck, back, and anything else that ails you. If you can't afford/don't trust chiropractors, try using Youtube or Netflix to find a good way to learn stretches. Or do some yoga to learn the basics. Stretching will help push your muscles further, and stretching is always a good pain. You can do this before going to bed, when you wake up, or when you are watching TV. Also, dedicate some stretch time before and after each workout. If you are weirded out by stretching in public (I was particularly this way in college, where the gym was a meat market) use the locker room or do it before you head to the gym.
9. Switch it up
My biggest problem with the gym is I get super bored.
I've found that switching my music and routine can be really helpful. Doing different machines or different exercises. I recently found out (from Livejournal via Pintrest of all places, remember that?) that
Pandora has recently released exercise stations. Awesome!
Here's the link. I find this helpful because hearing music that isn't on your typical playlist can be particularly helpful in motivating you on a slow day. I even listen to my workout mix when I get ready to go out, adding a few extra dance moves in your bathroom not only pumps you up, but adds to your workout!
Well I'm late for my gym date, so I better get to stepping!
Hope this helps and comment below if you have any other issues you may want some help with!
STAY ALIVE! YOU CAN DO IT!!!
-M
Howdy! Sorry I've lacked in consistency lately. My life has currently been doing a tour on the struggle bus, so I've been MIA. I won't bore you with the details because everyone's got problems.
Anyway, I'm an avid gym-goer, and for the most part always have been. Most regulars get annoyed around this time of year. Everyone's got a new year's resolution to lose X amount of weight and this usually results in a line for your favorite machine, not enough room at the benches, etc., etc. It's about this time when the gym starts to calm down and get back to its normal self. However, I'm not like most people, I get kinda sad when this happens. It feels as if an entire population either got "too busy" or gave up on their dream. America isn't the only overweight nation out there, trust me and although I slowly see certain societal images changing here there is still a big problem (seriously no pun intended). Not to mention even if you look a "normal" weight to the general population, if you can still have self-image issues, and you deserve to want to look your best.
I'm dedicating this post for ways to stay motivated and on top of your body-image goals. After the break there will be tips and tricks for even small things you can do to keep yourself on track toward your goal.
Please excuse all of my lame images, I'm having too much fun on Google image search this morning...
1. It takes six weeks to form a new habit...
...And depending on what habit you form it can take 6 years to break! This is important, because if you are starting a new year's resolution NEWS FLASH...it has only been 3 weeks!! We come from an impatient society that expects instant results. That's just not going to happen when you are undergoing a lifestyle change. Be patient! If you are anything like me, and don't understand what that means, then set mini goals...and TRACK THEM! An example of a mini-goal may be I'm going to stretch while I watch my favorite TV show. Or I will go to the gym 3 times this week, no excuses! I love lists (duh), so make some! Make your own calendar, write up a note and hang it on your bathroom mirror, put it in your phone and set an alarm. Don't forget to celebrate when you finish, but not by reverting to your old ways! Celebrate by listing to a pump-me-up song...and dance! Do an extra couple of ab moves, do a favorite stretch, flex those new muscles in the mirror, feel your success first hand people! It feels so good!
2. Pick something to do that motivates you!
I've found this to be the single most important piece to the puzzle. Most people can't just go to the gym and constantly be in love with it. If you have ADD tendencies, the gym can get boring, quickly. Supplement your gym or running routine with something fun and active. Train for a half marathon, join a yoga class, a pickup game, anything! If you can't think of anything, try something you've always wanted to do, but never had the guts to try, like trapeze or something.
For me, it was pole dancing. Anyone who knows me knows that I was never the most flexible or coordinated of people, pole has completely changed that. I don't claim to be a cirque-de-soliel lady, but seeing has how my new year's resolution is to do the splits, I've definitely gotten somewhere. Although I am biased, I highly recommend pole. It will build your strength, increase your self confidence, and leave you feeling sore and happy after every workout. It is something I NEVER dread doing and it motivates my gym workout. The best part is, you can always progress and push yourself. Don't have a "perfect bod"? Don't worry! I've seen all shapes, sizes, and ages get on the pole and some will really surprise you. If you are nervous about wearing next to nothing, don't worry either, most beginner moves don't require you to have less clothes, the better you get, the less you want to wear in order to stick to the thing. Overtime, you stop caring cuz you want to land that trick and you'll look in the mirror and be like "whoa...look what I can do!"
Anyways, enough about pole, joining a class also gives you a support group. Once you've become a regular (and if you don't like what you are doing, try new things!) you'll form a social network of motivated people, and that feels great. The best way to find out what works for you and not blow too much money is to buy a class or two and see if you like it. Ask yourself: can I see myself progressing at this? Does this motivate me? Is the instructor supportive of my goals? Do the students seem motivated? How do I feel after the class? Tired? Happy? Fulfilled? It may take some trail and error, or maybe even just a different venue, but once you find out what it is that gets you motivated buy a class package to make it cheaper. Once you get the basics, set personal goals for yourself...and work HARD towards them! Your wallet may determine how often you attend, but you should definitely go a minimum of once a week to ensure you don't lose the strength to keep on moving forward.
3. Food, diet, and all of those scary topics
Ok, so I'll start off by saying I'm no health professional, but I do know a few things. First, get rid of all that diet crap in your house. IT IS USELESS! The chemicals that are put in processed foods (ie comes from the center aisles of a grocery store) is bad enough, but add all of that non-fat, no sugar crap and you might as well munch on random bits of your high school chemistry lab. The key to being HEALTHY is eating things as close to their natural state as possible. It isn't some crazy diet, it isn't eating 100 calorie packs, it's eating things like nuts, fruits, and veggies instead of Doritos.
Dieting = death. It's a lifestyle, not a diet people! Everyone is different I understand this, but no one gets skinny off of eating McDonald's and Cool Whip, even with exercise. If you are someone who can do this, your metabolism will catch up to you, so ditch those HABITS (6 years people!) now. Unless you are a professional athlete, no one will be working out enough to be able to handle eating that crap all the time. If you are on a diet that allows you to only eat lettuce and chicken breasts you are also probably not on the right track. Healthy diet is all about moderation, portion control, and eating as close to "farm" as possible. What does this mean? This means if you want to eat pan fried chicken, you should make it yourself instead of buying it frozen.
This means READING LABELS! You would be amazed at the shit that is put in your food. For example, I was at the grocery store the other day trying to buy some ground beef. I was looking at the labels and one read "100% GROUND BEEF: with natural flavor." What the frick is natural flavor? I donno. What is it doing in my beef? I don't want to know. If you don't know how to pronounce an ingredient, don't buy it. If the second ingredient is anything sugar related (corn syrup, sugar, sweetener, ect) and it shouldn't be (ie isn't sugar), don't buy it. Same goes with salt. Things like pre-grated cheese, canned sauces, frozen dinners, and a variety of other things have mystery ingredients. I will definitely be doing a few posts on how to DIY your kitchen, as it isn't that hard, and not very time consuming. Lots of people complain that they don't have the time to cook. Well guess what you do when you cook? You are standing (healthy), using your muscles (healthy), and cooking something better tasting and better for you in the process. Yes, count it with the rest of your exercise!
One last note on food. If you are curious to learn more about how to eat healthy and balanced I highly recommend Dian Sanfilippo's book: Practical Paleo. I'm not saying you should go paleo if you don't want to, but there is over 100 pages dedicated to what different food labels mean, how to fix chronic digestive problems, which oils are best with each type of cooking, what "organic" really means, and even 30 day meal plans to help you with whatever may ail you. Plus there are some kick-ass spice mixes that are oh-so-awesome! I am currently (slowly) going more and more paleo. I immediately notice the effects of cutting grains out of my diet, although I'm hesitant to let go of my coveted nan and roti. I also have a lot of healthy-(er) grains to get rid of in my house, but I'm sure I will be tracking my paleo progress on this blog.
Drink water, lots of water. Water everywhere. Always. Yes it will make you add water weight, but we are about to discuss the scale in the next topic so don't worry, I'll address it. Sick of the "taste" of just water (I get that a lot...but totally don't understand it, I love the stuff) add some cucumber slices, lime wedges, or lemon wedges to your water.
One last topic: alcohol. I'm sorry to say it, but there is no easy answer here. First, cut out the beer. I know this is depressing to many, and I live in the beer capital of America (suck it Portland) and my boyfriend brews...so I understand when people say this seems impossible. But facts are facts and beer = calories. It's been tough for me, as I love beer, but I'm coming to find that I, like my dad, am allergic to 85% of beers. If you find certain meals and foods make you feel crappy, then write it down! I'm currently tracking my food intake to find out what makes me tick. This will also help you figure out which foods are best, for you! I digress, back to alcohol. Choose wine over beer, beer should be a rare treat if you simply can't give it up. If you are going to drink, chose a drink that has the least amount of sugar, and do not keep soda in the house or ever drink it, ever again. Tonic and soda water are OK substitutes, and should be used as mixers in moderation. Vodka is the best bang for your buck when it comes to booze, but try not to drink all the time and too much, it will immediately erase what you've worked so hard for. Just think about it: where do you think the term "Freshman 15" really comes from?
4. Honesty and fact
Ok, now it's time to get a little real. Fact: you are not going to look like all the trainers and athletes you see splashed all over Pintrest unless you work out like said trainer, ie all the time.
Fact: If you see some "7 day workout for abs" Pin somewhere, it might work. However, after your seven days, if you don't keep doing it, you will lose those abs, it really should be re-labeled as "perpetual ab workout" but then no one would re-pin.
Essentially, you can't just do something for a few days, or a few minutes and expect it to just magically go away. The people who model and write those articles have worked damn hard to be where they are, and if you really want that, then you will be working damn hard too! Motivate yourself!! You CAN do it, you just have to WANT it.
So be honest, if you don't have time to work out like a trainer (and who does except trainers) then don't expect those results. Instead focus on the small steps towards a healthier, happier, more self-confident and attractive you! Do things that make you feel better about your body image! And realize that everyone is different. Fit is (thankfully) the new skinny! Relish in it!
Fact: muscle is more dense than fat.
If I had to give one piece of advice regarding a scale, it's avoid it. Use your mirror. However, as much as I try to stay away from my bathroom buddy, I always find myself on it. So here are a few scale tips: 1. Don't jump on it all the time - you won't notice a difference, just a yo-yo affect.
2. Just because you are becoming thinner and stronger does not translate on the scale. In fact, it will probably register as weighing more. When I tell people how much I weigh, they are shocked, because I do not look my weight, at all. That's because I've been working out and I have less body fat hanging around.
3. Your weight swings. For best results weigh yourself naked at the same time of day. You can gain or lose three pounds in a day depending on how much water you have, if you've gone to the bathroom, and how/what you are eating. Just be aware. That's the danger of weighing yourself every day, it won't be all that accurate.
5. No time = no excuse
I think the worst thing you could say about getting in shape is "I don't have time." To me that says, I don't really care. Yes, we all don't have time to go to the gym for hours every day, but that doesn't mean we can't make time to work out at least 30 mins a day. In order for you to stop saying these things, you need to make it a necessity, like brushing your teeth.
If you are having a particularly crazy week, find time. When you are unwinding in front of the TV, invest in some small weights and a resistance band. Do yoga stretches for ten minutes before you start your day. Crunches while you are waiting for dinner to cook. Garden. Dance while you cook and clean: actually break a sweat! Do a chore, then do ten sit-ups, move onto the next chore. Wake up early (sleep in your gym clothes with your bag on the floor next to you if you struggle with this one), require a workout before a shower. Seriously, there are no excuses. Wear weights to the office (you may look ridiculous but you'll be laughing once you have those nicely toned arms). When you are sitting in your chair have proper posture at all times. This works your back and abs. Set up your desk to be more ergonomic. Choose to walk or bike to work once a week. Too far? Take the bus and bike/walk from the nearest bus stop. Walk or bike to an errand once a week. Jog with your dog around an extra block. Choose being active. Get out during your lunch break and take a walk. Don't eat out during lunch, bring your own food, if you are cooking at home, you will have leftovers and use them to your advantage (post coming). I can keep on going, but the point is get creative and GET MOVING!
8. Stretch it OUT
Don't forget to stretch!! It works wonders on your neck, back, and anything else that ails you. If you can't afford/don't trust chiropractors, try using Youtube or Netflix to find a good way to learn stretches. Or do some yoga to learn the basics. Stretching will help push your muscles further, and stretching is always a good pain. You can do this before going to bed, when you wake up, or when you are watching TV. Also, dedicate some stretch time before and after each workout. If you are weirded out by stretching in public (I was particularly this way in college, where the gym was a meat market) use the locker room or do it before you head to the gym.
9. Switch it up
My biggest problem with the gym is I get super bored.
I've found that switching my music and routine can be really helpful. Doing different machines or different exercises. I recently found out (from Livejournal via Pintrest of all places, remember that?) that
Pandora has recently released exercise stations. Awesome!
Here's the link. I find this helpful because hearing music that isn't on your typical playlist can be particularly helpful in motivating you on a slow day. I even listen to my workout mix when I get ready to go out, adding a few extra dance moves in your bathroom not only pumps you up, but adds to your workout!
Well I'm late for my gym date, so I better get to stepping!
Hope this helps and comment below if you have any other issues you may want some help with!
STAY ALIVE! YOU CAN DO IT!!!
-M
Howdy! Sorry I've lacked in consistency lately. My life has currently been doing a tour on the struggle bus, so I've been MIA. I won't bore you with the details because everyone's got problems.
Anyway, I'm an avid gym-goer, and for the most part always have been. Most regulars get annoyed around this time of year. Everyone's got a new year's resolution to lose X amount of weight and this usually results in a line for your favorite machine, not enough room at the benches, etc., etc. It's about this time when the gym starts to calm down and get back to its normal self. However, I'm not like most people, I get kinda sad when this happens. It feels as if an entire population either got "too busy" or gave up on their dream. America isn't the only overweight nation out there, trust me and although I slowly see certain societal images changing here there is still a big problem (seriously no pun intended). Not to mention even if you look a "normal" weight to the general population, if you can still have self-image issues, and you deserve to want to look your best.
I'm dedicating this post for ways to stay motivated and on top of your body-image goals. After the break there will be tips and tricks for even small things you can do to keep yourself on track toward your goal.
Please excuse all of my lame images, I'm having too much fun on Google image search this morning...
1. It takes six weeks to form a new habit...
...And depending on what habit you form it can take 6 years to break! This is important, because if you are starting a new year's resolution NEWS FLASH...it has only been 3 weeks!! We come from an impatient society that expects instant results. That's just not going to happen when you are undergoing a lifestyle change. Be patient! If you are anything like me, and don't understand what that means, then set mini goals...and TRACK THEM! An example of a mini-goal may be I'm going to stretch while I watch my favorite TV show. Or I will go to the gym 3 times this week, no excuses! I love lists (duh), so make some! Make your own calendar, write up a note and hang it on your bathroom mirror, put it in your phone and set an alarm. Don't forget to celebrate when you finish, but not by reverting to your old ways! Celebrate by listing to a pump-me-up song...and dance! Do an extra couple of ab moves, do a favorite stretch, flex those new muscles in the mirror, feel your success first hand people! It feels so good!
2. Pick something to do that motivates you!
I've found this to be the single most important piece to the puzzle. Most people can't just go to the gym and constantly be in love with it. If you have ADD tendencies, the gym can get boring, quickly. Supplement your gym or running routine with something fun and active. Train for a half marathon, join a yoga class, a pickup game, anything! If you can't think of anything, try something you've always wanted to do, but never had the guts to try, like trapeze or something.
For me, it was pole dancing. Anyone who knows me knows that I was never the most flexible or coordinated of people, pole has completely changed that. I don't claim to be a cirque-de-soliel lady, but seeing has how my new year's resolution is to do the splits, I've definitely gotten somewhere. Although I am biased, I highly recommend pole. It will build your strength, increase your self confidence, and leave you feeling sore and happy after every workout. It is something I NEVER dread doing and it motivates my gym workout. The best part is, you can always progress and push yourself. Don't have a "perfect bod"? Don't worry! I've seen all shapes, sizes, and ages get on the pole and some will really surprise you. If you are nervous about wearing next to nothing, don't worry either, most beginner moves don't require you to have less clothes, the better you get, the less you want to wear in order to stick to the thing. Overtime, you stop caring cuz you want to land that trick and you'll look in the mirror and be like "whoa...look what I can do!"
Anyways, enough about pole, joining a class also gives you a support group. Once you've become a regular (and if you don't like what you are doing, try new things!) you'll form a social network of motivated people, and that feels great. The best way to find out what works for you and not blow too much money is to buy a class or two and see if you like it. Ask yourself: can I see myself progressing at this? Does this motivate me? Is the instructor supportive of my goals? Do the students seem motivated? How do I feel after the class? Tired? Happy? Fulfilled? It may take some trail and error, or maybe even just a different venue, but once you find out what it is that gets you motivated buy a class package to make it cheaper. Once you get the basics, set personal goals for yourself...and work HARD towards them! Your wallet may determine how often you attend, but you should definitely go a minimum of once a week to ensure you don't lose the strength to keep on moving forward.
3. Food, diet, and all of those scary topics
Ok, so I'll start off by saying I'm no health professional, but I do know a few things. First, get rid of all that diet crap in your house. IT IS USELESS! The chemicals that are put in processed foods (ie comes from the center aisles of a grocery store) is bad enough, but add all of that non-fat, no sugar crap and you might as well munch on random bits of your high school chemistry lab. The key to being HEALTHY is eating things as close to their natural state as possible. It isn't some crazy diet, it isn't eating 100 calorie packs, it's eating things like nuts, fruits, and veggies instead of Doritos.
Dieting = death. It's a lifestyle, not a diet people! Everyone is different I understand this, but no one gets skinny off of eating McDonald's and Cool Whip, even with exercise. If you are someone who can do this, your metabolism will catch up to you, so ditch those HABITS (6 years people!) now. Unless you are a professional athlete, no one will be working out enough to be able to handle eating that crap all the time. If you are on a diet that allows you to only eat lettuce and chicken breasts you are also probably not on the right track. Healthy diet is all about moderation, portion control, and eating as close to "farm" as possible. What does this mean? This means if you want to eat pan fried chicken, you should make it yourself instead of buying it frozen.
This means READING LABELS! You would be amazed at the shit that is put in your food. For example, I was at the grocery store the other day trying to buy some ground beef. I was looking at the labels and one read "100% GROUND BEEF: with natural flavor." What the frick is natural flavor? I donno. What is it doing in my beef? I don't want to know. If you don't know how to pronounce an ingredient, don't buy it. If the second ingredient is anything sugar related (corn syrup, sugar, sweetener, ect) and it shouldn't be (ie isn't sugar), don't buy it. Same goes with salt. Things like pre-grated cheese, canned sauces, frozen dinners, and a variety of other things have mystery ingredients. I will definitely be doing a few posts on how to DIY your kitchen, as it isn't that hard, and not very time consuming. Lots of people complain that they don't have the time to cook. Well guess what you do when you cook? You are standing (healthy), using your muscles (healthy), and cooking something better tasting and better for you in the process. Yes, count it with the rest of your exercise!
One last note on food. If you are curious to learn more about how to eat healthy and balanced I highly recommend Dian Sanfilippo's book: Practical Paleo. I'm not saying you should go paleo if you don't want to, but there is over 100 pages dedicated to what different food labels mean, how to fix chronic digestive problems, which oils are best with each type of cooking, what "organic" really means, and even 30 day meal plans to help you with whatever may ail you. Plus there are some kick-ass spice mixes that are oh-so-awesome! I am currently (slowly) going more and more paleo. I immediately notice the effects of cutting grains out of my diet, although I'm hesitant to let go of my coveted nan and roti. I also have a lot of healthy-(er) grains to get rid of in my house, but I'm sure I will be tracking my paleo progress on this blog.
Drink water, lots of water. Water everywhere. Always. Yes it will make you add water weight, but we are about to discuss the scale in the next topic so don't worry, I'll address it. Sick of the "taste" of just water (I get that a lot...but totally don't understand it, I love the stuff) add some cucumber slices, lime wedges, or lemon wedges to your water.
One last topic: alcohol. I'm sorry to say it, but there is no easy answer here. First, cut out the beer. I know this is depressing to many, and I live in the beer capital of America (suck it Portland) and my boyfriend brews...so I understand when people say this seems impossible. But facts are facts and beer = calories. It's been tough for me, as I love beer, but I'm coming to find that I, like my dad, am allergic to 85% of beers. If you find certain meals and foods make you feel crappy, then write it down! I'm currently tracking my food intake to find out what makes me tick. This will also help you figure out which foods are best, for you! I digress, back to alcohol. Choose wine over beer, beer should be a rare treat if you simply can't give it up. If you are going to drink, chose a drink that has the least amount of sugar, and do not keep soda in the house or ever drink it, ever again. Tonic and soda water are OK substitutes, and should be used as mixers in moderation. Vodka is the best bang for your buck when it comes to booze, but try not to drink all the time and too much, it will immediately erase what you've worked so hard for. Just think about it: where do you think the term "Freshman 15" really comes from?
4. Honesty and fact
Ok, now it's time to get a little real. Fact: you are not going to look like all the trainers and athletes you see splashed all over Pintrest unless you work out like said trainer, ie all the time.
Fact: If you see some "7 day workout for abs" Pin somewhere, it might work. However, after your seven days, if you don't keep doing it, you will lose those abs, it really should be re-labeled as "perpetual ab workout" but then no one would re-pin.
Essentially, you can't just do something for a few days, or a few minutes and expect it to just magically go away. The people who model and write those articles have worked damn hard to be where they are, and if you really want that, then you will be working damn hard too! Motivate yourself!! You CAN do it, you just have to WANT it.
So be honest, if you don't have time to work out like a trainer (and who does except trainers) then don't expect those results. Instead focus on the small steps towards a healthier, happier, more self-confident and attractive you! Do things that make you feel better about your body image! And realize that everyone is different. Fit is (thankfully) the new skinny! Relish in it!
Fact: muscle is more dense than fat.
If I had to give one piece of advice regarding a scale, it's avoid it. Use your mirror. However, as much as I try to stay away from my bathroom buddy, I always find myself on it. So here are a few scale tips: 1. Don't jump on it all the time - you won't notice a difference, just a yo-yo affect.
2. Just because you are becoming thinner and stronger does not translate on the scale. In fact, it will probably register as weighing more. When I tell people how much I weigh, they are shocked, because I do not look my weight, at all. That's because I've been working out and I have less body fat hanging around.
3. Your weight swings. For best results weigh yourself naked at the same time of day. You can gain or lose three pounds in a day depending on how much water you have, if you've gone to the bathroom, and how/what you are eating. Just be aware. That's the danger of weighing yourself every day, it won't be all that accurate.
5. No time = no excuse
I think the worst thing you could say about getting in shape is "I don't have time." To me that says, I don't really care. Yes, we all don't have time to go to the gym for hours every day, but that doesn't mean we can't make time to work out at least 30 mins a day. In order for you to stop saying these things, you need to make it a necessity, like brushing your teeth.
If you are having a particularly crazy week, find time. When you are unwinding in front of the TV, invest in some small weights and a resistance band. Do yoga stretches for ten minutes before you start your day. Crunches while you are waiting for dinner to cook. Garden. Dance while you cook and clean: actually break a sweat! Do a chore, then do ten sit-ups, move onto the next chore. Wake up early (sleep in your gym clothes with your bag on the floor next to you if you struggle with this one), require a workout before a shower. Seriously, there are no excuses. Wear weights to the office (you may look ridiculous but you'll be laughing once you have those nicely toned arms). When you are sitting in your chair have proper posture at all times. This works your back and abs. Set up your desk to be more ergonomic. Choose to walk or bike to work once a week. Too far? Take the bus and bike/walk from the nearest bus stop. Walk or bike to an errand once a week. Jog with your dog around an extra block. Choose being active. Get out during your lunch break and take a walk. Don't eat out during lunch, bring your own food, if you are cooking at home, you will have leftovers and use them to your advantage (post coming). I can keep on going, but the point is get creative and GET MOVING!
8. Stretch it OUT
Don't forget to stretch!! It works wonders on your neck, back, and anything else that ails you. If you can't afford/don't trust chiropractors, try using Youtube or Netflix to find a good way to learn stretches. Or do some yoga to learn the basics. Stretching will help push your muscles further, and stretching is always a good pain. You can do this before going to bed, when you wake up, or when you are watching TV. Also, dedicate some stretch time before and after each workout. If you are weirded out by stretching in public (I was particularly this way in college, where the gym was a meat market) use the locker room or do it before you head to the gym.
9. Switch it up
My biggest problem with the gym is I get super bored.
I've found that switching my music and routine can be really helpful. Doing different machines or different exercises. I recently found out (from Livejournal via Pintrest of all places, remember that?) that
Pandora has recently released exercise stations. Awesome!
Here's the link. I find this helpful because hearing music that isn't on your typical playlist can be particularly helpful in motivating you on a slow day. I even listen to my workout mix when I get ready to go out, adding a few extra dance moves in your bathroom not only pumps you up, but adds to your workout!
Well I'm late for my gym date, so I better get to stepping!
Hope this helps and comment below if you have any other issues you may want some help with!
STAY ALIVE! YOU CAN DO IT!!!
-M
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