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Motivation, Inspiration and Encouragement Uncategorized

Motivation Monday: 5 Tips to Lift You Up When Working Out Feels Pointless

5 Tips to Lift You Up When Working Out Feels Pointless

Have you ever felt like you’ve been working so hard to achieve your health and weight-loss goals but, no matter what, the people you want to notice just aren’t recognizing your slayage? You are not alone.

One of my group chats was all abuzz the other day about actress and SNL comedian Leslie Jones’ recent Instagram gym selfie:

While it took a lot of courage for Jones to express her vulnerability on social media, her caption got me thinking about how common these feelings of unworthiness about our bodies may be. Her comment made me reflect back to when I was 30 pounds heavier, struggling with my own feelings of failure, asking myself, “What’s the point in trying?” Heck, I’ve had those thoughts when I’m at a healthy weight and just not seeing the results I want, think I should be seeing or the results I want the world to see …

Leslie followed up with a post later in the day with the following caption:

“Hey!! I want everyone to know I post my real feelings cause I am a real person!! And I know I’m not alone. That being said I’m also 50 years old and know that life is life! And some days we are low! But the good thing is I know I’m loved by God and I’m good!! It’s important to respect your feelings as long as you don’t live there!! God bless!!”

Regardless of your religion or beliefs, Leslie’s thought is a powerful one — no matter who you are, some days you have low feelings, just don’t live there and know that you are loved.

With Valentine’s Day upon us, and images of perfect, happy couples everywhere, I want to leave you with a message: Stop trying for others. Start doing it for you.

Even if you are paired with a loving partner, you may still have those “What’s it all for?” moments.

Next time you wonder what’s it’s all for, take a look in the mirror and say: “Me.”

And yes, I know this can be hard. For example, maybe you’ve been regularly checking someone out at spin class with zero glances back, maybe you want your spouse to give you a hug when you get home from the gym, maybe you just want your work crush to notice you’ve lost 7/8 of a pound or maybe you just want someone, anyone to comment that you look damn good.

Drown out the need for external validation and just keep putting in work in the gym, keep logging (and sticking to your goals) and keep yourself top of mind — you will see results. Here are some self-love tips to help you along your health and fitness journey:

1. FIND SOMETHING YOU LOVE

Like most people, I love that post-exercise glow, the endorphin rush I feel just after leaving the gym, but I’ll be honest: I don’t always love the workout itself. So think about a workout you truly love. For me, it’s working out with my friend Alex. We always have the best time crushing stress in the gym. So, identify that thing for you. It could be a Zumba or dance class. Maybe walking, yoga or tai chi is your thing. Or, you may surprise yourself by trying something new like rock climbing, biking or even golfing.

2. SURROUND YOURSELF WITH PEOPLE WHO LIFT YOU UP

I was taught at a young age that you really just need one good friend. To this day, it still rings true for me. Your group of friends doesn’t have to be big, but it should include people who lift you up and make you your best self. Reach out to friends who can help motivate and encourage you along the way. Try to get yourself one good friend who can support you on your health and fitness journey. My friend Deesha recently started doing 6 a.m. bootcamp workouts and she’s started sending a note to to let me know she was on her way to her session. Some days I’d wake up at 6:15 a.m. to a text from her saying she was going and that was all the motivation I needed to get out of bed to do my own workout instead of hitting snooze. The same thing goes for food — you might want to avoid a meal with a friend who’s known to go crazy at dinner (real talk: sometimes I am that friend) … but that friend might be the perfect fit for a movie or walk around the neighborhood.


3. REFLECT ON HOW FAR YOU’VE COME

If you’re in the middle of reclaiming a workout routine or tracking your food intake, remember that time you could barely lift the current dumbbells you are using. If you’re at the start of your wellness journey, think back to the time when you were too intimidated to even start. The fact you’ve made the commitment to start eating better or exercising is progress from where you began. I often get a rush of self love when I think about how I used to be terrified of the sled at the gym and now I run up to push it — loaded with weights — across the gym like a pro.

4. IT’S OK TO REACH OUT FOR HELP

If you’re feeling overwhelmed, sad or stressed, reach out to friends and family for support. It can be a text or a phone call. Better yet, tell the people that matter to you what you need from them: maybe it’s as simple as your spouse giving you a hug or high five when you get home from your run. The MFP community can also be incredibly supportive- check out the community message boards for inspiration from other users. You can even introduce yourself and ask for words of motivation. But if those tactics are not helping or not providing the level of support you need, then don’t hesitate to get help from a professional who is better equipped to help you explore the root of your sadness, stress or lack of self worth.

5. DO IT FOR YOURSELF

No matter what your health, fitness or weight-loss goal is, you’ve got to make the change for yourself. You can be motivated by others, but at the end of the day if you aren’t doing it for yourself you will be let down. Stop focusing on the number on the scale and the external praise, instead shift your focus to your increased energy and how much better you feel physically when you are a few pounds lighter.

Source: by Kirby Bumpus, MPH

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Holiday Fast Track Uncategorized

In Crisis Mode? Here are 5 Tips to Handle Holiday Weight

In Crisis Mode? Here are 5 Tips to Handle Holiday Weight

Did this headline strike a nerve?

If so, you are not alone. I’ve been there. Confession: I’m actually close to there now as I managed to put on a few pounds this fall — and it hasn’t all been muscle. This time of year is especially tough for hitting weight-loss goals (read: holiday parties, hot chocolate, sweet potato pie and love handle-hiding puffy coats). Studies have shown Americans gain the most weight between Halloween and New Year’s adding about 0.7% to their frame on average.

For an average man weighing 195.7 pounds, that equates to 1.4 pounds (which is actually lower than I expected). So if you’re already above your goal weight, be realistic with yourself: Instead of focusing on trying to lose weight during the holidays, focus on not gaining additional weight. If you wind up dropping a few pounds with this mindset, great! Consider it icing on the cake.

When it comes to weight loss, maintenance is a victory in itself as it can sometimes be harder than losing in the first place. Here are some tried-and-true weight-maintenance tips I use during the holiday season:

1. ACKNOWLEDGE WHAT CAUSED YOU TO GAIN THE WEIGHT

Knowledge is power and the best way to prevent repeating past mistakes is to reflect on where you may have gone offtrack. Did you fail to prioritize your workouts? Did you start eating dinner later? Have you been snacking more than usual? Did you stop logging your food?

The key here is not to beat yourself up but use this reflection as an opportunity to make better decisions going forward.


READ MORE > WHAT THE FAFH? 5 KEYS TO EATING ON THE ROAD


2. MAKE YOUR HOME AND WORK A SAFE SPACE

In most cases, you’re in control of the food in your home, so get rid of potential landmines in the kitchen! My former trainer, Errick, always says, “If you keep good food in your fridge, you will eat good food.”

So, if you know you have a propensity to snack on candy at night, keep it out of your kitchen. If you find yourself constantly raiding a coworker’s junk food jar (which was totally me at my last job!), then start bringing in healthy snacks to keep at your desk or in the communal snack area. I️ started bringing in clementines, Trader Joe’s Omega Trek Mix and dried seaweed. Bonus: Healthy habits are contagious, so your coworkers will probably appreciate it, too! Plus, if you have healthy food at home you can start meal prepping and bringing lunch to work or school, making it much easier to log your meals and stay on track.

3. GET MOVING (EVERY LITTLE BIT COUNTS)

It’s sounds super basic, but whenever you have the opportunity to add activity to your day, take it. Take the stairs, set up a walking meeting, go to the coffee shop that’s a couple blocks further and walk around the building (in the hallways or hit the streets) instead of spending 10 minutes on Instagram or Facebook at your desk. Schedule workouts on your calendar so they don’t fall by the wayside. The holidays are NOT the time to stop exercising altogether.

4. MULTI-TASK

Next time you are watchingThis Is Us(Beth and Randall are #CoupleGoals) or any TV show, do some pushups or crunches. The workout will go by faster because you’ll be distracted and it will also prevent you from wanting to snack.


READ MORE > FEELING STRESSED? FIVE REASONS TO MAKE SELF-CARE A PRIORITY


5. GO INTO HOLIDAY FESTIVITIES WITH A GAME PLAN

Be proactive in prepping for holiday festivities by scheduling a morning workout, hydrating throughout the day and eating filling, high-fiber foods during the day so you don’t do a face-dive into the holiday spread when you arrive.

Something I always do is grab a healthy snack before I head to a party. (Did you know a single apple has 5 grams of fiber?) I’ve even been known to Uber to a party while eating an apple in the backseat because I knew there’d be temptations like pizza and chocolate cake. Being proactive with a game plan can help keep you in control.


READ MORE > AIR TRAVEL ADDING INCHES TO YOUR WAISTLINE? 5 TIPS TO BEAT THE BLOAT


And remember, the holidays should be fun! They often come with travel, food and family, so don’t forget to enjoy this time … but they can be a tough time to focus on losing weight, so if you find yourself starting at a disadvantage, shift your focus to maintenance mode, which sets you up for less frustration and more success.

How do you stay on track (or get back on track) during the holiday season?

BY KIRBY BUMPUS, MPH

Categories
fitness Motivation, Inspiration and Encouragement Uncategorized Workout Wednesday

How Often Should You Weigh Yourself?

by: MYFITNESSPAL

Weighing yourself
 Imagine this: You decide it’s time to make a concerted effort to lose weight. You start exercising regularly and embark on a healthy eating plan. The time comes to check in on your progress, so you step on the scale for the moment of truth.

You haven’t lost any weight.

What do you do? Continue with the exercise and healthy eating plan? Throw in the towel, and go back to what you were doing before? Start restricting your eating even more as an effort to make weight loss happen faster?

These are all completely normal and reasonable reactions to a lack of success on the scale. Weight loss, maintenance or gain can be tricky to navigate. Put more plainly: The scale can be tricky to navigate.

Weight fluctuations are common because your weight is determined by a variety of factors. These include but are not limited to how hydrated you are, what you recently ate, your bathroom habits, the climate and your exercise routine. A few pounds of weight fluctuation here or there are usually not a result of fat gain but a result of your body doing exactly what it needs to do to regulate its physiological functions. So, how often should you weigh yourself? Whether your goal is maintenance, loss or gain, let’s talk about the scale.


The very first question you need to ask yourself is: “Will weighing myself (daily, weekly, periodically, etc.) help me or harm me?” Since there’s no magic answer for how often to weigh yourself, figuring out what is helpful and motivating for you as an individual is how you decide.

DAILY WEIGH-INS

Many people find weighing in daily provides a sense of accountability and is helpful for having a good idea of where they are with their progress. For many, it helps to keep progress on track. If you’re able to look at the overall trend and not stress about the fluctuations, then by all means, weigh yourself daily.

Does a 0.4-pound weight gain sour your mood? Or, are you absolutely elated to see that you’re down 1 pound? If the daily weigh-ins powerfully affect your mood and behavior, then you might want to reconsider how often you weigh yourself. The number on the scale should not have the power to dictate your mood, the events of the day or your overall quality of life — it’s just a number.

WEEKLY WEIGH-INS

Weighing weekly can have its advantages — it allows you to track progress while still having six whole days to not focus on your weight.

For best results, pick a consistent day each week, and weigh yourself in the morning. Look for trends, but don’t get caught up in the minutiae. Recognize that it will take a few weeks to get a picture of where the trend is heading. This can be a good tool to help you feel accountable without making you ride the daily emotional roller coaster that is (or can be) the scale.

OCCASIONAL WEIGH-INS

Some people opt for the occasional weight check-in. People may do this at home or rely on the scale at the gym or doctor’s office to get an idea of where they are. People who opt for the occasional weigh-in often have alternative ways of identifying weight shifts, like the way their clothes fit or how strong they feel while exercising.

NEVER WEIGHING

There are many people out there who smash their scale and never look back. Some people find it helpful to focus on how they feel in their clothes, the balance of their meals and snacks and how they perform with their exercise rather than focusing on the number. This can be a valid way to approach health — there’s much more to health than a number on the scale!

If you are weighing yourself multiple times per day, stop! With rare exceptions, you should not weigh yourself more than once per day. Obsessing over a number on the scale can turn into a very problematic pattern that can disturb the peace and happiness in your life. If you decide to weigh yourself, the scale should be a tool that helps you, not harms you.

Overall, ask yourself about what is most helpful for you. For some, daily weigh-ins are the best route. For others, weighing less often is better for overall health. Each of us has different ways of experiencing things and inviting motivation and positivity into our lives. Find what works for you and stick to it!

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fitness Uncategorized Weekly Workout Meet Up! Workout Wednesday

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Uncategorized Video's To Watch

Roxane Gay on how our culture hates fat people: it will not make “a space for you to fit”

Message from BK:
I watched this video and my heart cried out for her. I just wanted to give her a hug because I understand her pain. It’s like, people who hate themselves turn right around and pick the biggest person near them to take their anger and frustration out on.
People gain weight for reasons OTHER than just eating a lot. Just like you have people who drink and do drugs to suppress something that has hurt them deeply in their past. See the video and article below:
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