Positive Body Image

What is self-esteem? "It is defined as the judgement a person makes and maintains with regard to him or herself. It is a general attitude of approval or disapproval which indicates whether the person believes him or herself significant, worthy and capable" (Omichinski 31).

There are many ways we can have low self-esteem. Most, if not all come from how to feel about our bodies. In other words, Body Image. There are two main things that I see with my clients day in and day out:

1- They will complain about their bodies as a whole (constantly wanting to lose weight, etc)
AND/OR
2- If they are successfully losing weight at a steady pace or at their goal weight, they will pick apart and complain about certain parts of their bodies they wish they could change ( thighs, butt, legs, hips, arms... you name it, they complain it)

MANY people also have an inaccurate assessment of how "big" they really are. The way they view their body is actually distorted. No matter how in shape they get, how hard they push, how "skinny" they feel, they will always see themselves as being "big". They are dissatisfied with results no matter what, talking themselves down because they feel as though their results should come in larger numbers or they should have worked harder, not ate that piece of cake, worked out 10 more minutes, and so on. 

As we all know, and as I have preached numerous times, we NEVER want to fall into a lifestyle of a yo-yo diet. These body image issues are a straight path to a disastrous life of yo-yo ing... Weight preoccupation will include a life of counting calories, using exercise only for weight management (big no no!), or constantly trying to lose more and more weight.  

Did you know that studies have found a life of yo-yo ing behaviors will actually lead to "diet-induced overweight". This a permanent state of being overweight, the person is now trapped in the state of constant weigh loss and again weight gain. This is why we need to learn how to listen to our bodies, feed them food for fuel, and exercise to make life happy and healthy. 

HOW DO WE GET OUT OF THIS LIFE OF YO YOing AND BAD BODY IMAGE??????!!!!!!!!!

We must teach ourselves the Healthier Living Cycle by following these simple steps:

• Feeling better about yourself
• Self-acceptance
• Self-confidence
• Self-nurturing
• Enjoyable Eating
• Active Living

"Caring for oneself in a way that is truly nourishing and based on one's own needs, rather than society's expectations, can promote a positive body image" (Ominchinski 34).

How can I keep stressing enough that we need to learn how to love and accept our self and our bodies just as they are?! There is nothing wrong with trying to better yourself, and want to better yourself, but you must learn to do it with a positive and loving attitude!! Negative emotions and thoughts will never get you anywhere.

Take these steps to find how to love yourself:

• Find exercise that you enjoy! Don't do Zumba if you hate it, try everything until you love it
• Find time to rest and relax, we all need a little down time
• Acknowledge any health issues you are running into, see your Dr for health screenings
• Buy clothes that fit you right, no matter what the size, clothes that fit right will always make you look and feel better!
• Learn to meet your needs for food, make it your friend, use it for fuel

Please feel free to message me with any questions or concerns, this is not an easy task, and sometimes it is really hard to accept the things that we do not like about ourselves and be able to move on. But don't stop trying... you will be so much happier and healthier once you do!! XOXO

(All of my information is from the course I am studying called: Weight Management for Teens, A Non-Diet Approach to Health and Fitness by Linda Omichinski, RD. It is through ACE )

Countering Pressures to Diet

I am officially on my way to getting another certification under my Exercise Science belt!! The American Council on Exercise (ACE) Weight Management Specialist! It is a six course, six test certification that covers a wide range of topics.

I would be honored if all of you; my wonderful family, friends, clients, and followers took this journey with me. I do believe you, along with myself, will learn a lot from the studies I am willfully partaking in.

My first book is called: Weight Management For Teens

I have only read the first chapter and already my mind is spinning with information... 

Chapter 1: The Pressures to Diet

There are certain "circles of influence" for teens today when it comes to body image and how they feel about themselves including media, family, friends, teachers, and coaches. 

As all of us know, we are living in a society that puts serious emphasis on being skinny. Skinny is also significantly related to being deemed as beautiful and successful. Discrimination against anyone who doesn't seem to fit this "skinny" image are shown prejudice across all ages, race, and sex. This begins to create something called "fat phobia" as early as the age of 6:-(

Did you know that professional models used to weight 8 percent less than the average women? It makes me said to know that the ideal woman model now weighs at least 23 percent less than the average woman... no wonder we all feel "fat" and "ugly." Many people associate weight loss with feeling of being wanted, loved, accepted, and happy. Why can't we just be happy with what God gave us and learn how to take care of our bodies in a healthy AND happy way? Only 8 percent of society naturally falls into this "ideal woman" image we see plastered on TV, magazine, and social media. 

Family, friends, teacher, and coaches can almost cause more harm to a child or teenager if they are constantly worrying about their weight and the weight of the child. Here is a paragraph in the book that makes my heart hurt. "Parental dissatisfaction with their offspring's sizes and /or shapes often results in pressuring children to lose weight by making their love conditional to the achievement of this goal. For many young women, being thin is equated with being loved."

Unfortunately if we are always hearing that we need to be thin to be beautiful, we will begin to believe it. When will we all realize that we are all born different shapes and sizes?

Did you know that adolescent girls who pursue any sort of weight-management or diet regimen are more likely to become overweight. Most are also more likely to binge eat and develop an eating disorder. Almost every single young women who was asked if they felt like they needed to lose weight said yes, even if they were significantly underweight. 

I know this is talking about teen, but every person reading this should be able to relate, and I am merely skimming the surface. Unless you look like Cindy freakin Crawford, I'm sure we have all had those "I'm Fat" moments.  So how do we heal our minds and bodies from feeling these undesired pressures to be skinny and diet? 

Here are some simple steps:

-Let's redefine beauty

-Say loving words about our self and our body, aka positive self talk

-Teach each other positive self talk- communicate positive self talk (any of my clients will know exactly what this is because I am always saying "OK now say two nice things about yourself:-) )

-STOP talking about diets and learn to live a healthy lifestyle- food for fuel

- Learn to use food as fuel and to nourish the body - create a healthy relationship with food

ACCEPT YOUR BODY JUST AS THEY ARE AND CARE FOR THEM APPROPRIATELY!

Say to yourself, "I value my body and my health."

How or who has effected how you view or perceive your body? Have you come to terms with who you are and love who you are? 

Even with all the weight loss magic that is out there, you will never get the body and health you are striving for if you do not love yourself first. Learn how to live a healthy lifestyle. Make sure your "circle of influences" is positively effecting your life, not bringing you down. Be the positive influence for all the young women in your life especially, you both will be better for it in the long run!

Live a Fit, Fabulous, and Happy Life:-)

Pure awesomeness!!!!

This is one of the best kitchen appliances I have ever bought. I HIGHLY suggest getting it!! You can do so many different veggies throught this magnificent contraption. There is a slot for making "thin noodles," as seen on the right, and "thick noodles," as seen on the left.

I bought mine from Bed Bath and Beyond, but they are also at Walmart, and probably cheaper... dang it.

I've made meat sauce, meat balls, side dishes, etc with these yummy zucchini noodles. I still have not tried using any other veggie because I love the zucchini noodles so much:-) But when I do, I'll keep you updated on the yumminess!

GO GET ONE NOW! Please and thank you:-)

Best healthy meatloaf ever!

I am one happy girl right now!!! I made this meatloaf about a year ago... and could NOT find the recipe again for the life of me. It was so delicious, healthy, and easy to make. Well guess what I just found, THE BEST MEATLOAF RECIPE EVER!!!

It's a paleo recipe, meaning: gluten, grain, dairy, sugar free. There's no bread crumbs, milk, nothing! Yay! I've made this a couple times. Once with turkey bacon, and Liquid Amino Acids to replace the Tamari (http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html). Once following the exact recipe with Tamari and regular pork bacon. I'm telling you it's amazing!

If I had to pick between the two... I actually liked the turkey bacon and liquid amino acids better than the tamari. But both freaking rock!

The recipe actually makes two servings, so I made one loaf, put the rest in the fridge, and cooked the other half the next night. It will freeze well too, so I may just save the second one for later:-)

What I love about meatloaf is you can make it beforehand, separate into Tupperware and just grab and go:-) How many times do you think I will repeat that statement while I'm blogging?? 

Enjoy!!

http://goddessinthehouse.com/2013/01/bacon-wrapped-paleo-meatloaf-recipe/

Be the Motivator

One of my VIP clients sporting my gym shirt in honor of me:-) 

It takes courage, strength, determination, and discipline to take your health and wellness into your own hands. For some people just getting out of the house is a feat. Sometimes we need a little push to get moving. Have you ever thought about how your journey could encourage someone else to better themselves?

Here is my challenge for you: Ask someone to get moving with you. Whether it's to take a hike, go for a walk, take a yoga class, zumba, lift weights... the possibilities are endless!!

Be the one who get's them moving and encourage a healthy and happy life:-) You never know the friendships you will develop or the great memories you will create. Accountability partners are a great way to keep motivated!!

Love one another, love yourself, eat clean, keep moving!!

Getting Back to Normal

I have been sick for over three dang weeks... for someone who rarely gets sick, the past couple weeks not only kicked my butt, but I had to fight feelings of defeat.  Every part of me wanted to work out and feel normal again. I ached to do a work out of my own, sweat, and feel great about what I had accomplished that day. Showing my clients proper exercises was about all the energy I could muster up. Then it would be home, still a healthy supper, and bed for me.  That made me start to think:

So many people have told me, "I haven't been here for a while (the gym) because I got sick and once I got out of the routine, it's been hard to start back up." Now, I  know you all think I'm some sort of freak of nature, but logically that sentence makes NO SENSE to me. When I get sick, the second I feel better I can't wait to get my butt to the gym to sweat out what feels like the last remaining germs and say hello to a healthy me again! It feels so good to remember what it's like to work out and get life back to normal.

Sometimes I start slow with a yoga class or an bike ride. Don't misunderstand my point here, it's not to get back to the gym and do a super hard work out that burns you out so fast you can't even see straight.  Nor are you supposed to kick your butt in the midst of being sick. The point is to get your body moving the second you feel well. Listen to what it needs, if rest is still a priority, take a couple more days. Or go for a leisurely walk, the fresh air will also help rejuvenate the spirits! Never let yourself get out of that habit or make more excuses.

You have heard me say it before, we are all living this thing called life, and we all could make up excuses.

People try to tell me it's easier for me because I work in the gym. Actually, sometimes that makes it more difficult. Not only do I work over 50 hours a week, I have to STAY even longer to work out!! I never get to leave the "job"... people are constantly interrupting my work outs to ask me questions. Or I see someone at the front desk who needs help, so I put a hold on what I'm doing to go help them. I could easily leave when I'm done training and say, "Uhg! I just don't want to be at work anymore." But I don't. I put in those extra hours to take care of myself. Like I said, we all have excuses... Plus I love my job:-)

Life rarely goes how we plan, and we always seem to get sick at the worst moment. Don't let it be easy for you to stop going to the gym. Don't let excuses get in the way of your health and fitness. Respect the body God has given you, take care of it and love it:-)

By the way, I am finally able to work out this week. Here is my slowly getting back into it routine so far:

Monday:
25 minutes stair-master on an easier level
Lat Pull Down 4x15
Seated Row 4x15
Hammer Curl with cable 4x15
(rotate between three exercises)

Tuesday:
1.5 hour Yoga Flow class

Wednesday:
30 minutes stair-master on medium level
Dynamic Warm Up
Woodchops with Body Bar 3x10 R/L
Glute Kick 3x15 R/L
Hex Bar Deadlift 2x15 medium weight
Straight Leg Deadlift on Smith Machine 2x15 medium weight
Incline Chest Press 3x15
Bench Dips 3x15

Fuel