Posts Tagged With: healthy

Journal Journeys

At the start of the new year, I went out and bought this little bugger:

IMG_1768I’m a sucker for cutesy things, dogs, and inspiring quotes – and this has all three. Seriously, look at how cute the dog is!

IMG_1769

But I digress. The main reason for buying this cute and cost-effective journal, and the focus of this post, is journaling.

There are a lot of reasons to start journaling, and a lot of different types of journals you can create. Maybe in the future I’ll pursue one of those, but right now, the current goal is consistency.

For some context, I attempted journaling in the past. I started this blog as essentially a public journal, and I also wrote a lot of shorter personal journal entries when I was volunteering in Peru, as well as when I started experiencing irregular anxiety over the summer.

Those are all good reasons, and perfectly fine behaviors. They were helpful at the time, and I especially like going back to read about my more positive experiences. But I am here to talk about casual and consistent journaling, because in the short few months I’ve been doing it, it has been a great experience.

WHAT & WHY

This article was my main blueprint, and I highly recommend it. It provides some good details on different reasons for journaling, as well as different platforms – notebook, blog, phone apps, etc. For my purposes, I went with the traditional physical notebook, and I don’t have any regrets.

What I like best about this journal so far is that I can actually trace my emotions, and better understand my experiences. For example, my very first entry was about two weeks after my dog died. I was still missing him a lot, so I sat down, pulled out this journal, and finally wrote about everything.

After that, more entries ensued about normal life things. What exercises I was doing, homework due dates, stuff I did with my friends. And then, randomly one week, I suddenly felt overwhelmed between class and friends and body image, and all sorts of things really. So I sat and wrote about my thoughts, and I realized I had looped back to a lot of the underlying sadness about my dog that I still hadn’t addressed.

The thing about writing solely in times of crises, from what I’ve gathered, is that it is a lot harder to trace your actions and behaviors in a broader context. Having a journal of only your struggles and severely negative times makes it harder to see the ways you overcame it all. The action of writing your thoughts and feelings is pretty cathartic and can help you get a handle and a better perspective of what is going on in your life, but it also makes the focus on these struggles – versus all the good things that happen in between. Keeping a regular journal helps see the bigger picture.

WHEN & HOW

Now, I am definitely not proposing writing in a journal every night for an extended period of time (though that would be quite a cool thing to look back on)! Life is busy, regardless of your circumstances, and journaling can quickly become a chore – and that isn’t the point of it at all.

A lot of my reluctance to starting this was because I didn’t want to get bogged down in staying up late to spend a bunch of time reflecting on my day. Then I realized that it is my journal, for my own personal use and development, and I could do whatever I wanted. So I started writing two or three times a week for about 20 minutes – enough to do at least a page – right before I went to bed. It was an easy way to take a moment for myself and relax, for starters, something I’m definitely working on.

Chill

It was also fun, and I didn’t have that usual “ALL OR NOTHING” mentality about it, or the super perfectionist tendencies about writing in it. If I had to leave one major take-away, it would be this: do whatever you want with it, whenever you want with it – but just do something.

While I’m here trying to convince you to write about your life, if that isn’t your style – please just find a way to give yourself some “me time” to reflect. People, school, and life in general throw a lot at us everyday, and it’s easy to let those external forces rule our thoughts and behaviors. Taking a little time to get centered is not a bad thing.

Until next time…!

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Life Update(s)

The last time I wrote a post was MONTHS ago, and I apologize. It was a rough time to say the least. But I’m back from a relaxing spring break that gave me time to refocus and think, and I realized that I definitely want to keep this blog going. So, this post is a general life update on the major things that lead up to this point, and it will also set up a pattern from here on out!

Here we go…

I stressed myself out A LOT last semester. It was the first time I took an upper-level economics class, and I let the courses intimidate me. My GPA took a hit, which caused more stress, and my confidence as a whole went down. All of that, combined with being off campus, led to a decrease in exercise (“I’m too busy!”) and an increase in stress eating. I didn’t feel great AT ALL, but I kept up with my bi-weekly counseling sessions up until the semester ended.

I survived though, and the world did not end with a few bad grades and a few good grades to balance them out. Overall, I enjoyed being home for winter break. It was good to be with the family again! My eating still wasn’t so great, but I exercised more, played with my dogs, went out with my friends, and it was nice.

Sadly, the week before classes began, my dog of 12 years passed away. Lex was a good boy, and we all miss him a lot. I still feel upset when I think about him, but I have a lot of happy memories of him that I look to when I start feeling down. Lots of love for that dear dog.

2014-06-21 20.59.47          2015-01-05 18.40.16

Look at that smile! Plus one of many forced selfies I made him take…

Later that week I got a tattoo. My grief over Lex was the impetus, but I had wanted one for awhile. I just realized that time wasn’t stopping – so what was I waiting for? I went down to the tattoo shop, talked to the artist about my ideas, and he came up with a killer design. It took 2 hours and it hurt like HECK. The ribs were the worst, and I couldn’t sleep on my side for month!! But it was worth it.

There’s some symbolism to it all, and I have zero regrets about it. In a way, I’m glad that I went on my own – I saved myself the embarrassment of people seeing me cry, but it was also an experience that is uniquely my own. The tattoo is not fully complete – I will be getting color done later on down the line – but it’s the real deal.

Since then, we’ve started a new semester and things have still been somewhat rocky. I participated in a test group for a program called “The Body Project” hosted by Rice’s Wellbeing Office. I am really grateful that I got to meet other people who were working through similar body image issues. It was helpful to have an open place to talk about what we were going through, as well as have other people offer their perspectives and advice.

I’ve also been trying to preempt my stress before it gets out of hand. I went to the Wellbeing Office to talk about my worries and problems before I reached a point of distress – where it started impeding on my daily activities. It’s another resource specific to the Rice campus that I recommend, but I’ll talk more in-depth later.

To sum it all up: I feel like I am in a better place than I was last semester, or even a week ago before spring break. I am ready to finish out the semester in a strong and positive way. Current goals include staying on top of my school work, gaining control over my emotional eating, finding ways to relax, and working on other “healthy” habits (this blog being one of them).

I hope you all are doing well! I’m sending lots of good vibes your way. And as always, I am here if you want to talk about anything!

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Waking Up

It’s been over a month since O-Week, and I’m still kicking. It was amazing and intense, and if you haven’t heard me talk about it yet – trust me, you will. But the reflection on that event (and how I feel like a totally different person coming out of it!!) is for another today.

However, it will suffice to say that summer was a busy time overall, and the weeks leading up to the actual event were particularly crunched for time. I had already been struggling to get into some type of routine in terms of exercise and eating, but during those last few weeks I felt like my attitude took a straight nosedive.

Those weeks encompassed very little exercise and a diet that makes me cringe just thinking about it – but I wrote it off as unavoidable, said I’d reset once everything finished, or more often than not I didn’t even think about it.

Ignoring the problem won’t help us fix it.

I essentially became passive in my choices of fitness and food. This “unaware” lifestyle carried on through O-Week and weeks after. The times I finally did stop and think about what I had eaten, was eating, was about to eat…I would get upset and feel even less empowered than I already did.

So the cycle intensified, until I was eating dessert three times a day, spending extra money on fast food lunches, and not exercising at all.

Personally, that stuff doesn’t feel good to me. Looking in the mirror and feeling “bleh” doesn’t feel good to me. Feeling sad and lazy and unfocused doesn’t feel good to me. I didn’t feel like I was doing anything.

cute-animals-tired-dog-puppy-sleeping-flat-out-picsPerpetual sighing.

After sharing these concerns with my counselor – in particular, my disappointment in what felt like out of control eating – she suggested a simple idea: before eating something, ask yourself, “Do I want this?”

Since that session, about two weeks ago, I’ve been pausing to ask myself “Do I want this?” before I eat certain foods or meals. I’m not doing it obsessively or excessively, which are behaviors I am prone to when it comes to body image issues. Rather, I do it to give myself the opportunity to decide.

The answer isn’t always “no” and it isn’t always “yes” – but in the end, it’s my decision. Having that sort of control in something so basic as food preference is crucial part of life that I sometimes forget about. Food doesn’t control us!

I’ve also started asking myself “WHY do I want this?” in addition to the yes/no question. It often helps put my behavior into context.

Case in point:

I reach for the cake in the kitchen. “Do I want this piece of cake?”

“…yes.”

“Why do I want it?”

“Well, I already had pie at dinner, and then I watched TV for two hours…”

“Okay. Do I really want this?”

“I guess…no, not really.”

Sleeping-Cat-on-FoodThe struggle.

Sometimes I’ll take a small bite instead of an entire slice, or I’ll just get out of the kitchen and go back to my homework or cleaning or whatever it was I was doing before. Other times, if I do decide to indulge, I don’t let that decision influence my decisions later on down the line. The cake I ate last week does not mean I’m a failure and have to eat badly today. It means I ate a piece of cake. (This concept is still difficult for me, but I am trying my best to keep my mind positive!)

My conscious eating (each and every attempt at it) makes me want to be more “conscious” in other aspects of my life. For example, it has helped me cut down on my Netflix time during the week – before I put on a show, I ask why I want to watch TV (usually it’s to avoid homework). I also do it when I’m on tumblr or Facebook for too long (again, I’m usually avoiding something like exercise, work, or other responsibilities).

It’s been a low-key, easier way to adjust to healthier habits. Progress is slow, but I feel like this is something sustainable. It sounds simple, but it’s decidedly useful! When we aren’t thinking at all about our choices or actions, it’s easy to go through the motions of life without living it. It’s been helping me change my perspective and my behavior already, and I hope it can be a tool for you too!

I don’t know…it just feels good to be awake. 🙂

tumblr_mi1ll8otpM1qcnwyso1_500Happy/excited/energetic puppy = my current spirit animal.

If you’re interested in some articles on conscious eating, I found these helpful and inspiring:

4 Questions to Ask Yourself Before Eating

Love Yourself Through Mindful Eating

10 Tips for Conscious Eating

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A Relationship With You

A few days ago, I stood around in my gym shorts and sports bra, and I looked in the mirror. For the first time in such a long time, I could look at my reflection – really look – and like the person staring back.

Even as I write this, I genuinely cannot understand how it’s possible to feel like this. Acknowledging that I disliked myself was easy, because it was so normal for me. Feeling this free and confident – it is such a strange state, but I love it.

Here’s the weirdest part: in addition to a lot of uncomfortable situations (like biking for the Beer Bike races and awkward public parties), the tipping point into this state of mind all started with a rejection from a boy.

I guess that’s unfair, as it is less of the rejection and more of the overall experience. It was short, sweet, and had closure – so honestly, I can’t complain. But it left such a meaningful impact on me that I have to get it out into the open.

So it started with me being seriously confused about why a guy was interested in me (much less someone so attractive). How was that even possible? And actually interested about my life, what I was doing, what I thought about certain things – just me in general. Sometimes I don’t like myself, and so it is borderline impossible to understand why someone else would.

But this guy was totally quirky and so REAL – it was almost overwhelming. Interacting with him made me feel like I could actually express myself, even if that meant being dorky, or saying something totally ridiculous. He was just himself, and I think that is exactly what I needed to see in someone.

 “I think it’s intoxicating when somebody is so unapologetically who they are.”

— Don Cheadle

And when it comes down to it, the experience was an empowering one. He always asked me what I wanted, what I was comfortable with, and essentially reminded me that I DO have a say in what happens in my life. Let me give a typical example:

Him: “Do you want to go for a walk?”

Me: “We can.”

Him: “I know we CAN. But I’m asking – do you WANT to?”

Such a simple question, and it never occurred to me to say no (or yes, or maybe later, or ANYTHING). I wasn’t thinking about me at all, really. This happened a lot over that short frame of time, but with every question and every chat, I was reminded that I was important, that I was pretty, that I was interesting, that being with me meant something, that I had a choice in what was happening – and I guess you could say that the message started to hit home.

Happy Bunny

Yes, putting others first is commendable. Yes, we should be considerate of others’ emotions. Yes, we need to be polite and understanding.

But that doesn’t mean we put others first at the expense of our well-being. It doesn’t mean we ignore our emotions in favor of everyone else’s. It doesn’t mean we have to compromise our desires and beliefs to make someone else happy.

Life is full of relationships – but at the end of the day, the relationship that matters MOST is the one we have with ourselves.

I know this can be hard to see, especially in the context of a college lifestyle, but also just in general. Here are some of the personal relationship issues I’ve encountered, just to name a few:

1) The pressure to be involved in SOME sort of relationship, no matter what it is. There is this pervasive idea that if you aren’t in some sort of relationship – hooking up, dating, crushing on someone, or what have you – then something is wrong.

For example, there is this one girl that I think is absolutely beautiful, and she is so ridiculously sweet on top of that. She’s just fantastic, and I wouldn’t be surprised if a lot of people are in love with her. So when I mentioned her to my roommate, my roommate said, “Oh, she’s beautiful. I don’t know why she doesn’t have a boyfriend.” Well, maybe she’s too busy. Maybe she likes someone back home. Maybe she just isn’t interested in dating right now. (All of which are valid reasons, though she doesn’t need to justify her status). Regardless, we don’t know, and it doesn’t matter because guess what? Being single doesn’t mean there is ANYTHING less amazing about her. Dating someone wouldn’t change that, either.

2) Relationships lack closure. Whether it is because we have led someone on (or someone is leading us on), or we refuse to accept that something is over, most times I’ve had any sort of relationship, it has ended awkwardly and without any sense of finality. Rejecting someone is not fun. Getting rejected is not fun. But it is so much easier and less painful to be honest and end something quickly, rather than drag it out until the only emotions and thoughts left are negative ones.

Imaginary Relationship

3) Finally, we put a lot of emphasis (too much??) into what others think. Quite frankly, we shouldn’t worry over what others think about us. If you want to chop your hair off and dye it brown, THEN DO IT. Who cares if that guy doesn’t like it, or your friend thinks it’s weird? Forget it, it’s not ABOUT them. Only you know what you want or don’t want, how you feel, and what different things mean to you. It’s a bit cliché, but also true: only you can do you. So do it. Like I said before, that guy was quirky to the max, but at least he let me be myself.

VIDEO: Shailene Woodley on confidence.

The most important relationship in our lives is the one we have with ourselves. It’s about you. And if you’ve never heard it before, or if you don’t think it could be true, I repeat: IT IS ABOUT YOU. Other relationships – no matter how open and enhancing and positive they might be – will never be as fulfilling if, at the core of it all, we aren’t happy with ourselves.

Others can be the stimulus of our emotions, but we are in control. I’m not saying we have to be happy all the time, because the struggles are just as important as the good times – but we have got to love ourselves. We can get so much out of relationships, even the ones that end. But don’t let the ones that end (or the unhealthy ones you may be keeping…) make you forget how important and great you are for just being you.

So in my case, sure – I am bummed that whatever happened with that boy ended so quickly. But for once, I like myself enough to 1) not be mad at him and 2) not let the rejection send me spiraling. Instead, I’m lifting weights at the gym again because it makes me feel strong. I’m controlling my eating A LOT better – because I care about myself, and I don’t want to hurt myself again. I’m wearing what I want – and feeling confident about it, even if it’s gym shorts and a tank – since it’s my choice. I’m going for walks, petting dogs, dancing around my room, and doing things that I love.

Patrick Stump Love

I’m just more relaxed about who I am in general, no matter how awkward or goofy that means I come across. It’s me, so…there is nothing for me to be embarrassed about, especially not when I’m happy about where I am.

Sometimes, you might just CLICK with someone and they will be with you for a long time. But other times, a person might walk into your life to show you good music and remind you that you are important…and that’s it. And that’s also okay. People will walk in and out of our lives, we will be sad or disappointed, and we will be happy and comforted. But the highs and the lows and the people that come and go should never, EVER make us forget our true value and worth.

So in closing, I just want to reiterate how amazing and important you are RIGHT NOW. Not a few weeks from now, not after you lose a few pounds, not once you start dating someone…right NOW. Do what it is YOU want. Be unashamedly who you are – quirks and all – because you NEVER know the kind of impact you might be having on someone.

Beautiful Dogs

And please, love yourself above all else. You matter – to me, and to so many other people. Stay strong, friends!

Also, a huge thanks to everyone who has provided support and encouragement for this blog (and just in general!). It means a lot. Much love to you all!

Categories: Perpetual Progress | Tags: , , , , , , , , , | 10 Comments

Don’t Hate…Appreciate (Your Body)!

Long time no blog…as per usual. Super sorry, I wanted to write about this for nearly a month now, but I was not in the frame of mind to do it. I could not bring myself to talk about how much I appreciate my body – especially not when I felt so bad about it.

So, here’s the story. Back in February, I started weight lifting and biking regularly. I wasn’t insanely consistent, but I still did a lot of my regular routines. Then, towards the end of the month, I got sick with a mild form of the flu. It was not a good time, mostly just sleeping and feeling awful, but luckily it only lasted a week! I hadn’t been sick like that in a long time, so long that I almost forgot what it was like.

I was feeling generally better but super distressed for not working out or eating well for that week. So I went to the gym…

AND I COULD NOT DO ANYTHING.

Do You Even Lift

Seriously. I tried doing regular weight lifting and could barely get through a short set of minimal weight without wanting to quit. I got on the stationary bike and after 10 minutes was totally wiped out and had to walk slowly on the treadmill instead.

It was like this for the next few days until finally, FINALLY my body had recovered sufficiently enough to get back in the game. On one hand, it was my fault for trying to do so much so quickly. But on the other hand, it really opened my eyes.

To quote a famous song, “Don’t it always seem to go that you don’t know what you’ve got ‘til it’s gone?” (“Big Yellow Taxi” by Counting Crows, if you’re curious!) That is EXACTLY what happened. It is easy to forget all of the cool and amazing things our bodies do for us, especially when we are too busy focusing on feeling uncomfortable or comparing ourselves to others.

Personally, I find things to criticize about my body on the daily – “I feel soft”, “I’m not the same size I used to be”, “No one’s interested in me”…you get the picture. Sometimes my expectations for my physical appearance are so unrealistic and hypercritical that I forget all the good things about my body AND myself.

Here’s the truth: we aren’t going to love our bodies just because we reach a certain weight, or fit a certain size. We won’t love ourselves just because someone is attracted to us. We can’t embrace all the positives in our lives when we feel so awkward in our own skin. We have to appreciate and respect ourselves before we can internalize the great things about us and around us.

But here’s the great thing: our bodies ARE amazing and we SHOULD appreciate them. And us!

From chibird.com

Just think about all the great things we do, without even realizing it. Our immune system keeps us from getting sick. Our digestive system takes care of all those energy conversions and absorptions. Our muscles let us move. Our brains regulate everything. WE ARE COOL.

Can you imagine what it would be like if we loved our bodies like they deserve? What would happen if we treated them with respect and care, instead of being so harsh and unforgiving? What if we treated ourselves like we deserved?

I take for granted the times I’m able to lift weights. I take for granted my endurance. I take for granted all the times my nose isn’t stuffy. Heck, I take for granted every day I wake up and feel hungry or sore from a workout.

I’m alive and my body is working like it should. It’s not perfect, I’m not perfect, and we won’t ever be – but we’re all real and fun and amazing, and that’s more than I could ever need.

So, I just want everyone to be happy and thankful for what we have. We all have a lot going for us, besides living in awesome bodies. Just remember that a lot of people already love you. Now it’s time for YOU to love your body, and to love yourself. It’s not always easy…but it will be worth it. You deserve it!

Categories: Motivation | Tags: , , , , , , | 4 Comments

Practice Happiness

I looked in the mirror the other day, and a realization struck me.

Why did I spend the last 19 years of my life pretending like I am not intelligent, fun, or attractive?

That type of mentality colors every thought and action, but perhaps so subtly that we don’t realize it.

It could be something as simple as starting a story off with a negative point, for example:

We messed up at the beginning of the performance, but nailed the rest of it.vs.The crowd loved the show, especially when we nailed the ending.

Or being unable to relish our accomplishments:

I got second place in Music at State, but I missed third place in Language/Literature by one question!

And even accidentally impeding our decisions before we even consider acting:

That guy is amazing, but everyone likes him. I would never have a shot.

We can think like this, which is easy but also terribly unsatisfying. Or, we can make the conscious effort to engage in a practice of being happy.

I am going to draw on the lessons from my intro to social psychology class at Rice University, taught by Dr. Sandra Parsons, because I think the touching lesson can truly help us improve our mindset. The lesson goes a bit like this:

1. Be kind to others.

Giving a close friend a surprise care package, or writing a genuine note of appreciation – regardless of the other person’s response – made me happier than buying candy for myself, or writing a journal entry about my day. We have the ability to affect others in beautiful ways, and that is a powerful thing. Never underestimate the impact of a friendly hug or a few sincere words.

Bear Hug

2. Think positively.

This goes back to my initial point: our behaviors and emotions reflect our internal dialogue. When we re-frame our thoughts into positive ones, it can make a world of a difference. So next time something doesn’t go according to plan, try changing that “I’m awful” comment into a “Let me try this differently next time” thought. We all have room to grow and improve – why not embrace the opportunity?

http://poppyposts.files.wordpress.com/2013/06/positive-thinking-quotes-1.png

3. Set new goals.

I performed two dances in our cultural show this past weekend, and immediately after I didn’t know what to do with myself. No more practices, no more rehearsals, and no more random dance breaks with my partner. It actually made me so sad! But I’ve realized I love dancing, so now that we accomplished our goal of performing, I’ve decided my next goal is to learn a new style, as well as go out social dancing to improve my salsa skills. A sense of purpose is a vital part of keeping us challenged and engaged, and thus happier as we work towards our goals.

Fire

4. Practice gratitude.

And finally, perhaps one of the most important activities we can do is to practice gratitude. One way is via a gratitude journal (yes, I know Oprah is a proponent of this, but hear me out!). As this article states, the act of maintaining a gratitude journal “[forces] ourselves to pay attention to the good things in life we’d otherwise take for granted”. Expressing thanks to those around us is also a form of practicing gratitude (and hearkens back to the “be kind to others” mentality). It’s easier to be happy when we stop and realize the wonderful things happening in our lives.

http://www.tinystepsmommy.com/wp-content/uploads/2013/11/Thankful-Printable.jpg

I’m slowly coming to terms with the idea that I am a good person. I’m goofy, shy, humble, intelligent, pretty, and a multitude of other characteristics. But I am good BECAUSE of my personality and my looks, not DESPITE them. And so are you.

You are awesome, and I probably think you’re the bee’s knees. I hope this post helps, because I know I’m tired of being sad, and I think a lot of us go through the same thing. But we aren’t alone, and we do deserve to experience happiness.

Keep being great, my friends! And as always – I’m here for you!

Categories: Motivation | Tags: , , , , , , | 1 Comment

Get Strong with Strength Training

Hello there! Long time no blog, I know. Time for an update!

First of all, this happened, which everyone thought was SO funny: photo

I ran an introductory session for women on how to use various strength training machines in our recreation center. The people that witnessed the event found it entertaining as I led 15-20 girls around the equipment and demonstrated how it all worked.

Funny or not, it got me thinking about why some people find themselves quite uncomfortable in the weight room (or in the recreation center in general). I think a lot of the uneasiness derives from feeling self-conscious – about how to work the machines, how we look while we’re using them, or how many people are around. But it also seems to come from misguided beliefs about lifting (especially the “I don’t want to get bulky” attitude from the female perspective), or an overall apathy towards it.

Today’s post (long overdue!) is about some of the benefits of strength training, and some ways to incorporate it into your current exercise regimen.

As a reminder, I am no expert on this topic. I speak from personal experiences, as well as the different websites I’ve sifted through, and the opinions of other weight room enthusiasts. All I know is that I love strength training. Lifting is cool you guys, I promise!

So, let me start by debunking some of the common reasons for not strength training.  

1. “I don’t know how to…work the machines/use the free weights/do the proper form/etc…”

You definitely aren’t alone. Depending on what gym you’re at, the machines and adjustments can be strange and tricky. If you don’t know how something should be used, just ask an attendant or worker to show you. It’s kind of our job to help. Plus, once you understand how to work one machine, it’s easier to figure out how the other ones work.

Free weights are more versatile, but also more dangerous if the proper form is not used. Again, depending on the gym you attend, there may be personal trainers that can teach you some basic free weight exercises. Or, you can do research online by looking up YouTube demonstrations or sites like ExRx.

If you’re just starting out, I would highly recommend sticking to the “selectorized” machines or to body weight exercises, as they are much safer. Never hesitate to ask how something works, or the way to do an exercise. Your safety is of the upmost importance here!  

2. “I look silly in the weight room.”

First of all – no, you don’t. You’re working out, and that right there makes you awesome. But secondly, even if you do think you look funny – so what? Most gym patrons probably aren’t paying attention to what you’re doing, because they’re focusing on their own workout (and maybe feeling a little goofy as well). Exercising in general leaves people looking sweaty and tired, so seriously – just relax and workout.

http://l1.yimg.com/bt/api/res/1.2/2N7u0QgKKJjBszTG5zJAnA--/YXBwaWQ9eW5ld3M7cT04NTt3PTI3Nw--/http://media.zenfs.com/en/blogs/thesideshow/Photogenic.jpgWe can’t all be ridiculously photogenic while working out…

3. “There are too many people in the weight room.”

This probably holds especially true for women, and especially in a college setting. (I’ve found this less true at my local YMCA, for example.) It’s crazy to see the dichotomy between the weight room and cardio room at times: 15 guys and maybe 3 girls in the weight room, while the reverse is true for the cardio side.

Ladies, you’re entitled to use the weight room equipment, too. Even I struggle with this at times, as I feel like me benching the bar (and a little more!) might be annoying to the guys who come in and do 20 pull-ups without breaking a sweat. I understand that thinner males, or those that have never strength trained before, can also feel intimidated when the weight room is packed.

However, I’ve talked to a few of my regular gym-fanatics, and the general consensus is that they don’t care. Really, they’re just doing their own thing.

But if they do seem annoyed, or if you don’t feel comfortable working out at peak times (I don’t – but mostly because it’s crowded and I can’t do things quickly), then try testing out different workout times. Early morning, lunchtime, and immediately post-dinner are a few options to check out.

4. “I don’t want to bulk up.”

I hear this one all the time, and it still surprises me! Check out this article if you’re curious about the differences between toning and bulking up.

For girls, first and foremost, most of us don’t have the testosterone levels that bulking up requires. And secondly, 3-4 sets of exercises using moderate weight (or body weight) will not be enough to transform our bodies into that of a body-builder.

In general, for both genders, to build the kind of muscle we think of when we picture bulking up takes an incredible amount of work and planning. Individuals may have higher testosterone levels, and thus muscle gains come more readily, but even then it is no walk in the park. Unless you’re lifting heavy weights and changing your diet to compensate for the training you’re doing, it is highly unlikely that you will bulk up.

http://i1264.photobucket.com/albums/jj491/tropaze/5lbsfatandmuscle-2.jpgBesides, which would YOU rather have?

In Summary

If what you’re doing is working for you, then by all means – keep at it! Cardio it up – work on the elliptical, go for a long run, cycle for as many miles as you like. But still, there are benefits of strength training that you can reap, including:

  • weight management
  • increased stamina
  • reduced risk/symptoms of chronic conditions (like diabetes and heart disease)
  • increased bone strength
  • and more! (information courtesy this article from MayoClinic.com)

And the best part of all? There are many simple ways to add strength training into your routine. You can go for the basic squat, push, pull, and core combo (pick one exercise of each type and use the machines or body weight). You could also check out Tabata training, which is a quick but challenging way to workout. (We do it a lot for rugby fitness…it hurts so good.)

I’ve just recently gotten back into strength training, and I can’t tell you how much I missed it. I’ll be back with posts about specific workouts and exercises, because seriously…this is some great stuff!

Do you use strength training as part of your workout routines? If not, how do you feel about the idea? Let me know what you think! As always, this is your life and your body. I’m just here to help you if I can!

http://funnyasduck.net/wp-content/uploads/2012/11/funny-monkey-lemur-flexing-muscles-welcome-gun-show-pics.jpg

Categories: Exercises | Tags: , , , , , , , , , | 4 Comments

After a Binge

When does the battle of a bingeing episode end? Is it when the food is all gone? Is it after your stomach is full to the point of sickness?

If only!

In reality, the aftermath of binge eating can last much longer than the episode itself, especially when coupled with another eating disorder. If left unchecked, the habit of bingeing creates a vicious cycle that is extremely difficult for a person to break.

First, let me backtrack and define “binge eating”:

Binge eating is an eating disorder in which a person eats a much larger amount of food in a shorter period of time than he or she normally would. During binge eating, the person also feels a loss of control.

(From U.S. National Library of Medicine)

Binge eating can be a single disorder, or it can be paired with others (such as bulimia or anorexia). For bulimia in particular, the compulsion to purge – via vomiting, laxatives, or excessive exercise – can be entirely overwhelming.

The desire to get rid of the food, or to punish ourselves for the indulgence, can override logic. It’s when we succumb to these feelings that we give the food and the disorder more power, and effectively continue to perpetuate the harmful cycle.

I confess: last Saturday (it’s a Wednesday as I write this), I had my first true “binge” in months. Of course, there were days in-between where I overate at parties or exercised more than usual, but this day was different. It was planned, and it was immediately followed by compulsion.

Days later, I’m still fighting – but on the bright side, this is the best I’ve ever done when it comes to coping. I say this to put my following thoughts into some sort of context. My strategies are gathered from personal experience and personal research, and what I do (or strive to do) may not work for everyone. But I want to share it with you all in case it can help.

http://www.cognitivetherapynyc.com/eating-disorders.aspx

WHAT TO DO AFTER A BINGE:

  • First and foremost, we need to forgive ourselves. A binge should not define us as a person – it was an event, not a comment on our personality, talents, or skills. What’s done is done, and we can only move forward.

After a binge, I typically turned to things that made me feel worse, like talking to an ex and further berating my self-image. This time around, I sat in my room with a friend and helped her look up ideas for tattoos.

  • Choose healthy foods for the following snacks or meals, versus skipping or restricting meals. It’s tempting to try and compensate for a binge by not eating anything else for the day, but if you are hungry, then you NEED to eat.

Putting healthy foods into our bodies feels much better than 1) calling the day a waste and further bingeing or 2) starving ourselves. Those methods only lead to more negative feelings and cravings, and another binge is more likely to follow.

  • Stay hydrated. Our bodies need water, and staying hydrated helps us to better evaluate our hunger levels.
  • Exercise in moderation. It’s important to stay active post-bingeing, rather than letting guilt and sadness ruin our workout plans. But it is even more important to make sure we don’t use the gym as a way to beat ourselves up.

Don’t go workout-crazy after a binge. It’s okay to push yourself, but not to the point of complete exhaustion or to where your net calories for the day are significantly low. This was my method in the past, and after binge eating itself, it has been the most difficult habit to break.

http://daily.undergradsuccess.com/wp-content/uploads/2013/04/success-failure-not-final-grad-student-success.jpg

Personally, I’ve always been a person who looks at things in terms of failure versus success. It is easier for me to see the “failure” of my binge, rather than realize the “success” that has been all the days before and after. For instance, I promised myself that I would catch up on my reading that weekend, and I did do it. In these past few days, I also decided to do 30-45 minutes of cardio per day, and so far that has also gone well.

There might always be a small voice inside us that says we should just give up, or that we don’t deserve the good things in our lives. But you know what? We don’t have to listen to it.

Change the tune inside our minds, and our whole lives can be made better.

Even if we experience a relapse – we binge, we lose control, we purge, we tear ourselves down – we can always, ALWAYS take steps to improve. Maybe this time we binged, we purged, but we didn’t go overboard at the gym. That’s a step in the right direction. If there’s another challenge in the future, know that you are strong and can choose to not purge after. And eventually, maybe there won’t be a bingeing episode anymore.

Does this all make sense? I sure hope it does. There’s so much more to life than what an eating disorder will try to make you believe.

As always, I’m never never more than a message away (or if my Rice friends are reading, you know where to find me).

Stay strong! This journey isn’t an easy one, but it is worth it.

OTHER GOOD ARTICLES:

What to Do After a Binge

How to Cope After a Food Binge

How to Recover From a Food Binge

Categories: Motivation | Tags: , , , , , , , , , , , , , | Leave a comment

Avoid the Temptations

Greetings! It has been awhile, and I apologize for leaving on such a downer of a post. Things got a little crazy on my end since then: finished an internship, moved back into my residential college at Rice University, and am currently attending advisor training for Rice’s orientation week.

Forgive me if this is strange or rushed – I’ve written between very short breaks and at very odd hours.

Also, it is significantly stranger to be blogging here. I’m still readjusting to the switch from home back to campus, and I’m in an introvert mode. To all the students around me right now: IT’S NOT YOU, IT’S ME. YOU GUYS ARE TOTALLY COOL.

Plus, a majority of my friends are here, so my examples from here on out might get a little vague so as to not offend anyone.

Anyways, yes! Today’s topic is…avoiding workplace (+ college!) weight gain.

This entire summer, I worked in a neat corporate setting. Dressed business casual, experienced elevator chat, had my own cubicle, and of course…learned about the break room.

Once a week at the minimum, there was some type of treat in the break room for all the office folk of the floor. Donuts one morning, candy the next, leftover cookies, someone’s extra meatballs, and there was even a pecan pie in there (at 8 AM!) once. Needless to say, each time I walked by was a battle of willpower.

This is a really common occurrence in most work settings, I think. And in college, it’s exactly the same! No matter where you go, you will encounter the presence of food you don’t truly want or need to eat.

So, you’ll need to decide on your game plan ahead of time. What are your goals? Eating clean, losing weight, avoiding health complications (especially if you have a condition or disease that requires a special diet)? Alright, and how are you going to accomplish these goals? Are you going to prepare all of your food yourself, are you going to workout more, will you be careful to pick safe food options?

Here is a good article from the (Team Beachbody Newsletter) about ways to beat the constant temptation and boost your willpower.

What helped me specifically in the office atmosphere was to avoid desks or areas that I knew had candy bowls, since we all know how much I love sweets. However, I did need to go to the break room to refill my water bottle constantly, so I only went in to 1) get water or make tea or 2) grab my pre-planned lunch or snack. More often than not, this helped me resist the extra temptations: I’d either feel full from the liquids I drank, or I knew I had something healthier to eat instead.

On the flip side, sometimes the donuts in the office looked really, REALLY good, so I made a deal with myself: I cut it in half and counted it as my daily dessert. To my surprise, I was actually content with that!

In college, it is a different matter. I won’t lie – I’ve been back for less than a week, and I’ve already eaten more sweets than usual (including a HUGE slice of cake at 10pm…not going to have time to work that one off!). We’ve been super busy and we go long stretches without eating anything, so when the main meals roll around, we are starving.

On a personal level, I tend to be ultra careful about what I pick at breakfast and lunch, and then I end up eating entirely too much at dinner because of the way I restrict myself.

But again, this is avoidable with pre-planning and reaffirming your goals.

In my case, during the weekend before classes start, I’ll be taking a trip to a grocery store to stock up on almonds, cheese, and soy milk. They’re personal favorites, and will ensure I have a constant supply of healthy snacks to eat in-between meals or during nighttime events. I’m not doing this to make people feel guilty about what they’re eating, or to be obnoxious or weird. I just want to eat healthier so that I can lose some weight, feel confident, and live the active lifestyle I enjoy.

As a final note, just as the above article mentions, it is important to focus on the positive aspects of tomorrow and your goals, and not the mistakes of the day.

As the days progress, you can bet on late-night food runs, many study breaks, birthday celebrations, and other meetings or events with free food galore! You can’t always avoid the food, but you can prep yourself to be successful for when you do encounter temptations. And if you “slip-up” or indulge a little too much one night, it is not the end of the world.

Just remember why you don’t (or do!) want that piece of cake, or that cookie, or those extra chips. It won’t be the first or last time you see that type food, but if you’re going to eat it, then at least enjoy it. Make up for it the next meal by eating something nutritious, or go for a long walk later and get some exercise in. You can do it!

Stay positive, stay healthy, and most importantly…stay happy!

Categories: Food & Recipes, Motivation | Tags: , , , , , , , , , , , , , , | 1 Comment

What Are You Afraid Of?

During Academic Decathlon, I felt perpetually stressed. Any time I got into a complaining or worrying mode, some teammates would joke and say, “Ariel…you’re happy when you’re unhappy!” Darn those boys – in a way, they were right.

I always think about this story when I find myself in a rut.

Some weeks are better than others, and this past week was unfortunately a bad one. On the surface, it should have been a great time: it included a lovely message from a lovely friend, opportunities to network with awesome lawyers, coffee outings with my dad, chances to journal, a fun intern lunch, and generally a lot of good things happening all over the place.

So why, despite the abundance of happiness, was I feeling sad?

I think honesty is key, and if I’m being honest with myself (and with you), then the answer is clear. I was afraid.

What am I afraid of, you ask? Well, here’s small a list to start.

I’m afraid of…

  • Gaining weight
  • Losing friends
  • Eating
  • Bingeing
  • Feeling depressed
  • Dating
  • Bad grades
  • Setting a bad example
  • Failing
  • Succeeding
  • Change

Let me explain some of these more in-depth.

  • I’m afraid of change – for better or worse – because it’s unfamiliar. For example, feeling upset isn’t fun, but I’m also used to it.
  • Failing scares me, but so does succeeding. Failing means others are better than I am, but succeeding sets the expectation that I am good at something. (What a shocker!)
  • Gaining weight from bingeing, and bingeing because I’m eating, and eating because I’m sad, and being sad because I failed, and failing because of a bad grade…everything runs together.

I just get scared sometimes. While the fact remains that I am very lucky to have so many great things in my life, a small part of me feels like I don’t deserve it at all.

I’m pretty sure that’s why last week, I stopped doing INSANITY, Zumba, or any exercise. It’s why I decided to not only eat things I didn’t want, but to eat A LOT of it. (Seriously, I’ve had so much ice cream and sweets in one week that it’s a little bit ridiculous.)

I was scared that I was too happy, that the good in my life wouldn’t last – and I was scared about what that would mean for the future. What if I lost weight, but gained it back during the semester? What if I started a fun friendship, but ruined it by dating? What if I shared these thoughts with my friends, but they thought I was a drama queen?

What if, what if, what if…?

So what if I gained weight again? I could lose it again. So what if I dated a guy and we broke up? It just wasn’t meant to be. So what if my friends thought I was dramatic? I’d find out which friends truly loved me.

I’ve got a lot of random, contradictory, sometimes senseless fears. I’m afraid of a lot of things people might find silly – myself included! That doesn’t make those fears any less real, or less important. It does make them manageable though, if we’re willing to recognize them.

When I feel this way, I get introspective. Here’s a quote I found while attempting to sort my thoughts.

Turn on the faucet. Wash yourself with the emotion. It won’t hurt you. It will only help. If you let the fear inside, if you pull it on like a familiar shirt, then you can say to yourself, “All right, it’s just fear, I don’t have to let it control me. I see it for what it is”.

– From Tuesdays With Morrie, by Mitch Albom

A week went by, and I spent it dawdling in fear. I think I would prefer to spend this week more productively – maybe biking at the YMCA, cooking with my mom, or cleaning my room (I’ve been saying that ever since I came home for the summer).

Regardless, I have a lot more fun when I do things I enjoy, and I look a lot prettier when I’m not crying all the time. I’m going to make a conscious effort to embrace the daily blessings in my life, rather than being afraid of them. Accept the good, and cherish it; times will be tough enough, without us being so tough on ourselves! I deserve the good things that come my way, and so do you.

Now it’s your turn: what are you afraid of? Better yet, what are you going to do to fight those fears?

As always, it’s a daily battle. But I’m right here with you!

nothing

Categories: Motivation | Tags: , , , , , , , , , , , | Leave a comment

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