Hi friends! I have an exciting guest blogger today, Whitney is a personal trainer who is sharing with us some tips on body image! With it being the new year and we all are setting goals,it is important to take some of these great tips into consideration when we work hard to achieve them! Body image is a struggle for so many people, remember to keep your health first and apply these great tips and you're well on your way to achieving your 2015 health goals!
Body image is so important to your overall wellbeing. There is a lot of controversy in the world these days surrounding body image. Positive body image oftentimes turns into shaming of the other end of the spectrum, such as “fat shaming” or “skinny shaming” - both of which I despise. This phenomenon is typically experienced by women. Songs such as Megan Trainor’s “All About That Bass” was meant to promote body confidence, but stirred up controversy with words that seemed to be bashing the appearance of women that were thin. Seriously, why can’t we all love our bodies and promote that to one another?
I want to add a disclaimer here, as we get started in this post, to share that while I do believe a woman can be beautiful at any shape or size, we also need to promote health and wellbeing. We are our most beautiful when we are taking care of our bodies; we just need to remember that God created us all in different shapes and sizes.
When you start to lack confidence in your body, I want you to come back and read this article again. Really take these tips for loving your body to heart, and implement them into your life so that you can have that rocking confidence again!
• Find an exercise program or another physical activity that you enjoy. You may always feel free to contact me if you need help finding one perfect for you. Get your body moving on a regular basis - at least 5 times a week for 30 minutes. Don’t use this exercise as a way to punish your body because you are unhappy with it; use exercise as a reward to yourself because you LOVE your body and want to feel your best.
• Spend a little extra time getting ready. I know that you’re probably constantly running in what feels like a million different directions, and chances are you may not always give yourself much time to get ready to conquer your day. I know for me, I work from home, so it is very easy to roll out of bed and work in my pajamas all day. However, if I spend a little extra time in the morning putting on some nice clothes and fixing my hair, maybe even putting on a little makeup, I just feel better about my appearance. Something so simple can truly change your outlook on your day.
• Really ponder what your body does for you every day. Your body helps you get around the house, it helps you drive your car, digest your food, create life - your body is a miracle and is the instrument of your life, not just a pretty outer shell. Really think about what your body is capable of doing.
• Smile! This may seem simple, but when you are out and about during your day, be sure to hold your head up and smile. Smile at a stranger. Trust me, it will brighten their day AND your day. Remind yourself that you are beautiful when you smile, and it may completely change the course of that stranger’s day.
• Stop comparing yourself to others. Just stop it. Like I mentioned before, God designed us all differently. The same shape of a person running around everywhere would make for a boring world to live in. What 175 pounds looks like on me may be comparable to what 140 pounds looks like on someone else, but I have to remember that I am just shaped differently from that person. We may weigh different amounts but look the same. Or someone else may not be battling a health concern that makes it difficult to lose weight like you may be. The only person you ever need to compare yourself with is yourself.
I’d love to hear if you have any tips for loving your body - we could all use some extra tips from time to time and I would love to hear yours!
Whitney DeLong is a certified personal trainer and online fitness coach specializing in helping women become happy in their own skin, confident with how they look in the mirror, and empowered to help others do the same. Whitney hosts online fitness groups and one-on-one coaching for weight loss. Contact Whitney and view services at http://www.whitneydelong.com.
Making time to move can be a challenge for some of us, maybe we sit down at work, or we live busy lives. Most of us also know that moving is important for health and incorporating regular movement into your daily lives should be a part of your journey to health.
It can be tough to stay motivated and maintain a movement plan, but I have some tips that have worked for me, and they can help you too.
First, what holds us back from being active?
Lack of commitment
If I am not committed to working out, there is no chance that I will actually work out. It can be hard to make staying active a priority, but it has so many benefits that it should be a commitment we all make.
Try to find a time that works for you that you can dedicate to doing something active
We are “too busy”
Being “too busy” causes people to miss a lot of things but it is important to remember that you need time for yourself, if you make time for everything and everyone else, you can make time for being active. Don’t feel guilty about taking time to do this thing for yourself, with all the benefits, everyone you love will benefit from it too. Work on managing your time and prioritizing your life and activities.
Schedule in time to workout, make it a priority and when it is part of your “t- do” list, you are more likely to get it done.
When the going gets tough..
We all have a tendency to give up things that challenge us, but don’t let exercise be one of those things! If it doesn’t challenge you, it wont change you either, take on these challenges as personal important tasks only you can complete!
Push though and do your best, giving up is not an option, it will only make you stronger.
Working out makes me sweaty
I was not going to add this in, it seems silly, but it is actually something I really consider when working out. It can be tough not only to find time to workout, but to find time to get back to yourself after the workout.
Pick a time that works, I like to workout in the morning when I am staying home, or at night, before a bath or shower, I can’t workout when I need to be going somewhere, it is too much work to get put back together.
How do we stay motivated?
Health, in general
Exercising is not just for losing/maintaining/gaining weight. Activity helps with circulation, your lymphatic system, you skin, your energy, mental health and more! A small thing (that actually makes you feel good) is also you investing in your health, and everyone has people to be healthy for, so take the time to invest a little movement into your health care routine. The goal of good health should be a motivation for all of us, if nothing else!
Add in challenges
I feel like I wasted my time when I finish a workout and I feel the same as before my workout, so a little challenge each time is great! Jump higher, go further, faster, lift more, hold longer, try a bit harder, challenge yourself you will see the results, not just in your body, but in your mental and other physical aspects too! Making your workout work for you is important, doing the same thing every day will make you bored so quick, keep things at least a bit interesting!
Pick some great tunes
I love that I get to choose the best music for my fitness classes; I get so many compliments of my playlist when I teach that I know this makes a difference. When I go for a run, my music choices dictate my success; the right music makes all the difference!
This is great self-motivation; results are what we are all after! Remember, that movement isn’t about the outside changing, it is about changing on the inside, and eventually the outside will reflect that. Feeling more energized, sleeping better, and having a clearer mind are all great motivators for getting active.
Grab a buddy
This is an obvious one, but it doesn’t have to be a friend. Take a fitness class, I love this, going and seeing everyone else, it makes the experience awesome, and it keeps you going the whole class. Do a workout video with an instructor; they help kick your butt when you want to quit. When I run, I always take my dog, after a few days she is begging for me to go with her, so I can’t let her down!
Okay so we know that we need to be active, here are some great options!
I tend to stick to basic things! I love to watch YouTube fitness videos and do those, especially in the winter when I stay inside. I also love to run and walk when the weather is nice, I have a couple dogs that love to get outside and join me on walks and runs! Teaching fitness classes is a passion of mine as well, I used to teach lots of aquatic classes and now I teach Zumba Fitness, which I love, and it is a great way to teach and get exercise at the same time!
So tell me, what kind of fitness is your favorite? How do you stay motivated and what holds you back?
Making healthy choices every day is a great way to maintain a healthy lifestyle; in fact, it is the exact way to maintain a healthy lifestyle! Here are some tips and tricks I use to help maintain my healthy lifestyle. I am not perfect, not at all, but I try each day to do things that will help me move through and be the person I want to be!
Nothing Changes If Nothing Changes
I love this saying, it is just so true, and you need to make a change for things to change. Change something each day that will lead to being just a bit healthier. Think a positive thought, tell yourself something positive, love someone else, eat a better food then you would have yesterday, pick a better sweetener, put back one less then healthy item at the store, go for a walk, do some exercises, take your vitamins, smile, laugh, read a book, go to bed earlier, have less coffee, take a deep breath...the list goes on! Do a little something each day to be better, feel better, and be healthier. Health isn’t just about the food you eat, it’s everything we do and think. It can be so overwhelming to change overnight, so don’t even bother changing over night, change slowly, a little every day.
Start with Breakfast
Starting in the morning with a smart breakfast is a smart way to get going on a healthy day. When we make a mistake or choose something we wish we didn’t we have a tendency to give up, so start off with something good. Stretch a bit, eat some good food and move on with your day. This will eventually lead to making lunch a bit better, making snacks a bit better, and making dinner better!
Keep Things Simple
Eat whole foods! Living a healthy lifestyle should not be complicated. I love homemade granola just as much as the next person but it is far easier to eat a piece of fruit or some nuts when I need a snack then to make a batch of granola bars or healthy muffins. You do not need special "super foods" to be healthy, you don't even need fancy grains, just eat real food. You will see this #hashtag around Instagram, because eating real food is what connects us all--vegan, paleo, vegetarian, raw--eating real food is what matters. Those extras are a nice treat, but not needed at all. Also, when I make fancy bars, snacks or treats, I tend to over eat them, because they are filled with so much stuff and taste so special, I want lots, and I don't want them to go bad. Grab something simple and whole to satisfy your hunger, it is way faster easier and less messy then baking!
Drinking water is critical; pure, fresh and clean water should be a part of everyone’s daily life, drink it often between meals. When you are starting to get hungry drink some water, lots of our hunger is thirst, so drink up, and drink up often! I go for my weight (in lbs) in half in ounces, but you will need more depending on exercise, climate and food intake, add some lemon or lime if you don't like water.
Be a Conscious Eater
When you are eating, think about eating, it will help you digest and appreciate your food, it will allow you to be in the moment and eat. Eating is essential to life, so don’t try to get it over with, eat at a table and think about eating, be at peace and enjoy your meal!
Never Start and Never Finish
Health is a journey, with no beginning and no end. We all have a story and it is on going, so don’t think you failed, just keep going, and don’t say you will start tomorrow or next week, just make better choices, every day, little things add up to big things, that’s just good math!
Visiting my site, reading this post, this is a good change, now go and do something that helps you on your health journey. We are always moving and going down our path, sometimes fast, sometimes slow, sometimes that path is rocky, sometimes it is smooth sailing, it can be up or down hill, so long as we are moving forward, we are successful!
What did you do today to keep you moving on your journey in health? What can you do tomorrow to keep going?
Amanda is a Registered Holistic Nutritionist out of Southwest Middlesex, and London ON. She works with clients to help them achieve their health and wellness goals!
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