Spring is here and along with warmer weather and flowers blooming, I see an onsalught of commercials and social media posts all focusing on weight loss in preparation of summer. It’s a silly marketing ploy that so many fall prey to, you know, “bikini season” and “summer ready body” kind of stuff.
It makes me sad because as you know if you’ve read my blog for any period of time to me fitness is a life-long pursuit to be practiced daily, in moderation, so that life can be lived to it’s fullest. I also strongly advocate that we ALL realize and accept that every BODY is different and what is a sign of beauty or sex appeal today is likely the antithesis of tomorrow, not to mention not everyone’s taste.
So for those of you getting sucked in to the taunting that your summer life just wont be satisfying unless you transform your body right now, I offer these gentle reminders to love yourself, not give up or give in, but be smart about how you prepare for summer.
DO NOT DIET
Dieting simply doesn’t work and it’s a waste of your time and money. Stop eating strange concoctions or restricting calories or fats or sugars. You have probably learned by now that the body fat simply returns once your old way of eating is resumed. Instead, eat 6 small meals every day, composed of healthy lean protein, veggies, fruits, grains, and fats, allow yourself a day or two of higher caloric meals or drinks and remember daily that you love your body and care about what you put inside of it.
VARIETY IS KEY
For those of you who do not love time spent in a gym or in front of a video or class – just remember that an hour here and an hour there WILL make a huge difference, and if you keep your workouts reasonably intense while maintaining a variety of styles, you will see results which in turn will stop making it seem like such drudgery. The key is to keep boredom at bay while maintaining progress. Start by working out 2-3 times a week with weights (ideally with a plan created by a trainer like me), each workout being different from the last. Then add in some fun outdoor activities on the weekends, maybe a dance or body pump class with a friend in the evenings, and/or a DVD at home once in a while. Variety will keep you entertained, and as you see results you will need far less convincing to stay diligent.
REMEMBER TO REST AND SLEEP
Taking a day every 4-5 days to allow your muscles and cardio system to rest is hugely beneficial to your metabolic system becoming more efficient and thereby burning more fat. Sleep, likewise, is essential to the body recovering and allowing a change in composition (i.e., more lean muscle, less fat) to occur within (which then shows up on the outside). So tweak your schedule and make sure you’re getting 7-8 hours of sleep a night. Your body will thank you.
STOP STRESSFUL THINKING
Clearly stress is not good in any areas of your life, but it’s especially hard on the body. While you may not be able to reduce the stress of your circumstances, you can reduce the stress you place on your body when you fret over your physical condition. Negative thoughts about your body, and beating yourself up for being “fat” or “out of shape” will not help your body relax and embrace the change you seek to make. Emotional stress will also force your body to hold on to fat as fat is an insulator and protector of organs, and has hormonal properties which are ignited when under stress. So lighten up your thought process and your body may just lighten up as well.
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Now get ready to enjoy the warmer weather and the summer vacations, and by following my advice you’ll hopefully be in better shape AND happier at the same time.
As a fitness professional who focuses daily on healthy-nutritional choices (for myself and my clients) I am saddened to see healthy food choices are still costing so much more than junk food. I understand that junk food is called “junk” because that it is made up of man-processed and highly-altered basic ingredients like refined sugar, sodium, high fructose corn syrup, etc. and that those ingredients are in abundance and therefore inexpensive to produce. I also understand that “fads” are great vehicles for capitalism to charge higher amounts for these newly in-demand items. But what worries me most is that very few people are factoring in the health costs that arise from eating the cheap stuff for years and years.
Recently I took my daughter and some friends to a water-park for a day of refreshing fun. The park very clearly stated on their website and at their gate that NO outside food was allowed in the park, so off we went with fingers crossed that there would be something decent to eat. When lunch time rolled around, the choices were black and white: fried, salty, sugary cheaply produced crap at a very affordable price, or one (and I do mean singular) option that was healthy but cost twice as much.
So my daughter had a slice of greasy cheese pizza and a large (only one size) lemonade (better than soda?) for $5.95. I had a small dollop of hummus in a plastic box containing 10 carrot and celery sticks, five triangles of bland pita bread, and a bottle of water for $12.00! So clearly sugary-water, and bread with a slathering of tomato paste and some generic cheese is cheaper to produce than a small scoop of garbanzo bean paste (humus) and some generic veggie slices?!
I perused the rest of the menu and found the most financially enticing options were for “families” – a whole pizza, 4 large sodas, and 4 churros (fried Mexican doughnut sticks) was only $19.00 = $4.75 per person for a family to ingest overly-processed and nutritionally void carbs, fats, sugars and salts. But hey, food is food, right?
This up-charging of “healthy” food choices happens everywhere from McDonald’s (sodas are cheaper than bottled water) to cafes and bistros (adding cheese to a sandwich is often free but adding avocado or brown rice costs $1.00 more). I remember the last time I went to Disneyland the snack items that were sugary and salty (popcorn, ice cream, etc.) were one price level, and the “healthy options” like fresh fruit, granola bars, and trail mix were a higher price. Just yesterday at a gas station we stopped at returning from a vacation, I bought two bananas – the cost $2.75 – but a bag of fruit flavored candies on display beside the fresh fruit was only 99¢.
What really frustrates me is that I do not believe that healthy food is more expensive to create or purchase by retailers. Granted, organic foods can cost more due to small production sizes, etc., but I know that this game of cost is all tied to the need of Americans to eat as much food as they can for as little money as possible. The majority of consumers don’t care about the quality of the food as long as it tastes good and is in abundance.
As I stated at the top of this rant, the “down the road” health ramifications, and costs incurred therein are very real, though most prefer to stay blissfully ignorant of the future. But you cannot escape the truth that consistently eating saturated fats, volumes of refined sugar and sodium will cause havoc on your insides and eventually result in the need for medical help and prescription drugs – all of which cost way more than that pizza you just ate!
Unfortunately, I do not see an improvement in this imbalance to the cost and availability of healthy food compared to junk until the masses demand a more balanced choice and price for their “on the go” meals.
Almost everyone I talk to in my capacity as a life coach and friend has said to me at some point “I just don’t like confrontation.” If you read my March 2013 article Confrontation or Communication (and if you haven’t you might want to) then you know that the word confrontation has a bad rap. More to the point, 90% of the time when you think something is, or will be, confrontational, what’s really at stake is that you need to tell someone something you know they don’t want to hear and therefore assume they will become defensive, which makes you offensive – or the bad guy.
But I’m here to tell you that while truth is hard, truth is always better and more beneficial than passive aggressive attempts to soften a blow, or worse yet, sheer avoidance. So take stock of your life and relationships, and see if there’s something you need to say to someone that you’re just not saying.
Are you afraid you’ll feel guilty – that’s usually what holds people back from sharing a important truth? Let me remind you that guilt is an emotional trigger designed to let your heart know when you’ve been ethically or morally wrong to another (or yourself). Telling the truth about your feelings, especially if done with tact and respect is never ethically or morally wrong. As for tact and respect, that does not mean candy-coating or making the ‘lead’ be so buried under tangential fluff that the recipient never really understands your feelings. How you keep tactful and respectful is by staying succinct, on point, and keeping it about facts and YOUR feelings.
Say for example your friends or family want to come visit for a week-long vacation. You haven’t enough room to house them all comfortably, and you have too much on your plate with work, kids, after-school activities, budgetary concerns, etc., so it would be highly inconvenient for them to stay in your home for an entire week, especially when you are not on vacation too.
You’re reluctant to tell them the truth and hurt their feelings, disappoint them, or screw up their plans, especially since it would feel like the dreaded “confrontation” because they’ve made it clear that this is happening regardless of your feelings. That is of course, because you haven’t been upfront with your feelings!
So you say something like: of course you’re welcome, but I can’t take any time off to be with you and we don’t really have enough beds for all of you. They say not to worry, they don’t mind sleeping on the sofa or floor and will be gone most of each day sightseeing . But you know that you’ll feel the stress of wanting to keep your house clean, keep your kids on their routines and schedules, and just have your own space after a long day of work.
Then you try the more direct approach, though still veiled: any chance you can schedule this for the week of [blank] because they kids have no school then and I can take some vacation days or even join you at a hotel and have a staycation? Once again, they appreciate your idea or concern, but assure you that this is the best for them and they’re okay with you not being available.
Either way you been passively vague about how their visit would affect you, and neither approach took care of your needs. Now my response from the start would be I would love to see you but I have to be honest the weekdays are just not good for us to have guests. I hope that doesn’t mess up your plans, and if you need any help finding affordable hotels in the area I’d be happy to get you some recommendations.
Most people will appreciate that you didn’t martyr yourself and in many cases they would feel the same way about a disruption to their work/school week. Others may not, but again I remind you that you have not been wrong to them, you’ve been honest and right for yourself and your family. If they are disgruntled by this it’s because they wanted or needed to save money and you’ve thrown a wrench into that. But is it fair that they put a strain on your resources and family’s’ needs because they want a vacation they can’t fully afford?
I understand that with family these concepts are often unimaginable due to the idea that family means unconditional acceptance and family-imposed burdens are a fact of life. But I feel that even with family, once we’re all adults, we have the right to put our needs and feelings first if the opposite would cause a detrimental disruption to our lives. Of course, I’m not talking about emergencies / crises – that’s when we do whatever is needed to be there for each other. My family and friends know that’s my code. But when their needs are voluntary or elective, then I speak the truth. Ultimately I do believe your friends and family will respect you for it, and if not, at the very least, you’ll have a less stressful week! Think about it, and as always I love to hear your perspective.