On Eating Disorders And Being An Athlete In The Midst…

I appreciated receiving this article, written by Karen Crouse, which speaks to a very real problem in sports. It is also – I should point out – scarcely relegated to figure skating (the topic of the article) and related performing or aesthetic sports such as dancing, bodybuilding, and the like.  Rather, it has a much broader (and frankly insidious) grip on athletes around the globe. 

Eating disorders were something I grew up knowing plenty about – I was classically trained in ballet for over ten years, competitively figure skated for about sixteen years, and danced competitively in International Latin and American Smooth ballroom for seven years. In those arenas, thin is ALWAYS in.

Yikes.

Can weight make a difference in performance? Yes, absolutely. When it comes to one’s joints, or one’s ability to do the particularly acrobatic and athletic jumps and spins, it’s important we are at a weight healthy for our frame. Figure skating, for one, is a high impact sport and that takes a toll even on a healthy body. When we are unhealthy, those negative side effects can be multiplied many fold. However, a lot of it – a sometimes far heftier percentage – is about the “look.” And, when it becomes about our appearance, things can go downhill very quickly…

It isn’t only that I, like many athletes, was “young and impressionable” at the time – top athletes generally ARE on the younger side (remember that part about impact on the body?) Athletes begin training early, so there is certainly danger in implanting these injurious notions early on.

What is also a real issue, however, is that a focus on a person’s “weight” can suddenly have bearing on whether or not you are even “considered” for a winning position – that will change your tune pretty quick if you have goals of any kind. (Deny politics play a role in results? You’re kidding yourself!)

In ballroom, for example, if you aren’t groomed properly, you simply aren’t taken seriously. Period. It’s as easy as that. I’m not putting it down, I was in it…and LOVED it. But it was a horrible hassle, and I knew I didn’t really have a choice. Before a competition I needed to be:

  • Spray tanned…TWICE (because my pale skin wasn’t in)
  • Have my nails done (as in, they needed to be long and noticeable)
  • Have my hair professionally done every time I competed (multiple days, means days of hair-doing)
  • Professional makeup (fortunately I did this myself, but then half my suitcase was makeup I had to lug)
  • Make sure I was as fit as could be (wearing next to nothing / very revealing costumes…yes, people would notice if you gained a little extra. And they wouldn’t be shy about mentioning it)

Those things were prerequisites.  Then you added to that judge preferences like wearing tan fishnets or stockings (okay, no big deal, that helped “pull me in” a little so I stayed slim in that tiny costume…) But it was rough because if you didn’t take those “suggestions” you often were out of the running…before you even took the floor. No, I’m not kidding. Figure skating was a little less harsh on that front, but the pressure to “lose a little” was definitely an undercurrent.

I remember going to skating camp at Simsbury’s International Skating Center of Connecticut. I was in my mid to later teens (definitely the mesomorph of the group!) and I recall – very clearly – the younger skaters being worried about gaining weight. They wouldn’t eat ice cream, they would ask for coffee (at that age?!) with skim milk… They wouldn’t have chips…. Even back at our dorms, some would skip breakfast because they didn’t want to have too much (more Lucky Charms and Golden Grahams for me?)

Let me be clear, I am ALL about healthy, clean eating – it’s not about how I look so much as how it makes my body feel. My body is a “finely-tuned machine,” according to my doc, and it tells me what it needs. But when you are FIGURE SKATING…for HOURS A DAY…you burn more than a Clydesdale! I mean, it was craziness!!! These kids were WAY too young to worry about weight, not a single one had any inkling of a problem (which could impact joints, as athletic as skating can be), and they couldn’t enjoy themselves as a result – it was heartbreaking!

Now a days, the pressures are – apparently – still there. It was eye-opening to read that Brian Boitano (an idol I watched win his gold when I was ten years-old) was very much subjected to this, and wasn’t actually at peak performance (very likely) at that time. Hard to believe if you saw those jumps! It’s also saddening to hear that Adam Rippon has struggled with this as well. I love that they are open about it because eating disorders carry a lot of shame with them – speaking up and making it known that we are not alone can be enough to save someone afflicted from a life of suffering.

My disorders – Anorexia and Exercise Bulimia / Anorexia Athetica – were a result of something very different, but they nearly devoured me whole too. I thankfully managed to cruise through my sports both unscathed and unapologetically…but I was acutely aware of the oft-unspoken-about illnesses in the background. Having suffered through it later, knowing full well how damaging and dangerous such sickness can be, was testament to how powerful these diseases are… 

For many of athletes, body image is tightly wound around performance. . .which is tightly bound to our identities. Sometimes – to add fuel to the fire – that can be perpetuated by the people we look up to or rely on in the sport, as well as tied to our future success.

It’s a struggle to see the “good” sometimes – to see how strong we are, how well we are doing… It’s even harder to recognize…and then ADMIT…when we aren’t fueling ourselves the way we need to. I recently took back to the ice (on a VERY minor scale) but I’ll tell you…my legs are different. I can see it, I can feel it, and my body is asking for more carbohydrates and food. And…that’s what I give it if I need to. But like Adam Rippon, the mind will make a point to call out that we are doing something different – It’s like an internal guilt trip from the Ghost of Athletics Past!

Eating disorders are terrifying – like other addictive illnesses, they have the power to completely derail us, if not end our lives completely. While I refrain from “talking politics,” and don’t much care for celebrities shouting out their messages at the top of their lungs…there is some benefit in this particular arena. It is important to be honest and open because eating disorders are often highly isolating – we begin to decay on our own, and keep everyone at a distance while we whither away. The knowledge that we aren’t alone in our struggles it might help others find the strength and courage to seek treatment – one life saved is one life saved!

Truth be told, having had no one to look to during my own…? I would have LOVED to have this kind of hope to grab onto… 

 

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Green Giant Keeping Healthy Food Fun, Functional, And Convenient

If veggies had a number one fan, it would be me. Yes, hands down, I’d be the one with the glitter and pompoms up front. That, or I’d be threatening someone in effort to secure some…

I’m the one with the hair dryer…

I’m not necessarily partial to brands when it comes to vegetables, though – I do prefer fresh, but for convenience (and a more likely guarantee of peak freshness) I tend to hoard the frozen kind. (“Hoard” is not an exaggeration, however slightly misleading (in that I consume them as feverishly as I amass my supply.))  

Anyway, I don’t have to have a certain name on the package, or even organic depending – it’s more about value in this case. That said, I do like the brands who innovate – frozen foods do not have to be unhealthy, number one… And number two, they can make life a whole helluvalot easier. Especially if you eat like a zoo animal (—-> ME.)

Although Green Giant is not alone in the pursuit, they were one of the first companies to make riced vegetables accessible. For those of us with limited counter space and / or those not wanting to clean the food processor every two minutes, these frozen, steamable packages are a godsend.

Green Giant launched the plain, riced cauliflower variety first, along with a basic, healthier take on tater tots, but have since added to the lineups. They also have a nice selection of roasted veggies, though I confess to not really caring for those as much. 

In addition to bulking up the options within each category, they have since come out with veggie spirals – not new if you like to cook or follow healthy eating trends…BUT…no one has come out with them for the freezer aisle until now. YAAHHSSSS!

I actually spotted – and purchased – the zucchini spirals recently (above.) Though I admittedly wasn’t a huge fan, I think it’s because I didn’t drain the water right away (which I would highly recommend doing.) Because I go through my veggie stashes so rapidly, I often steam them and leave them in the bag – for the riced variations, you’d be fine with that. For these guys, though…definitely drain.

What’s so great about all these seemingly fancy preparations? As I said earlier, the convenience can’t be beat. In addition to that, however, these are THE perfect way to bulk up your meal. If you love to eat, or enjoy larger portions (the brain *can* be tricked!), adding extra servings of vegetables is a healthy way to fill you up without adding too many calories. 

Now…all that said…keep in mind WHICH variety you choose – obviously the options with a sauce mixed in, or the comfort food remakes will have higher calorie counts in the nutritionals than the plain variants. Still, it’s better than housing french fries!

I applaud Green Giant for pioneering these ranges – I do buy other brands sometimes, and have seen a few come to market with newer options (such as a healthier stir fried rice option from Hanover, whose plain riced is good too.)  But Green Giant has the broadest mix, albeit not ALL the versions are as easy to find in every super market. Definitely worth trying for yourself if you haven’t yet!

Happy munching!

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Healthy Food On The Go – Hummustir

For a long time the only hummus I could take on trips with me is Wild Garden’s – the only problem with them is that each container of hummus (a triangular package of sorts) is now combined with a small bag of chips…which I not only don’t want, but taste dreadful even in a pinch (I was reminded of First Communion and I have to say, I wasn’t happy about it!)  They *used* to sell just the hummus packages in one box – I guess it wasn’t working out financially for them. Ugh.

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Anyway, the benefits of the Wild Garden that did work were that it is portable, doesn’t need refrigeration and…protein! However, it’s become harder to track down and…aforemention chips scenario.

To my great delight I’ve recently been alerted to a newbie travel chickpea snackum (not sold in my area but it IS on Amazon!) called Hummustir. This snazzy portable hummus also goes unrefrigerated, and can be mixed any time you darn well please (or, as the company puts it, “on demand.”) 

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The hummus comes in four flavors – Original (that would be my pick), a habanero-d Blazin’, a lime-n-garlic Mediterranean, and a creamy garlic and cumin variety called Village. I also love the minimal ingredient list!

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To check if Hummustir is in your area, click here. If it isn’t…Amazon, Jet and HSN do carry it!

Healthy Lifestyle – The Way To Achieve A Healthy Weight…Without The Failure Of “Diets”

I was listening to a show this week (Sirius XM) on which the doctors were discussing weight loss, weight loss surgeries, and a whole host of diets (for the latter part, they were largely fielding questions.) What I appreciated most was that they really focused on “healthy lifestyle choices” beyond and above anything else.

“Diet” is a four letter word. And a BAD one. Diets don’t work for the majority of people largely because they are composed of meals, or supplements, or restrictions that aren’t going to hold up long-term. So yes…people might lose weight in the shorter term…but then they become discouraged when they go off track and gain it all back. It doesn’t have to be that way! 

Marketing sometimes has a way of presenting the false realities that such programs promise in highly appealing, shiny packages…but the fact of the matter is that our overarching approach is what will make the difference. If we can’t stay consistent over the longer term, it isn’t the “right fit.” 

Before you lose hope…there IS a right fit for YOU…you just need to uncover it.

Also important to mention here is that not all of the “diets” or programs out there bad – if a specific plan works for YOU, there is nothing wrong with that! The point is that it just needs to be a routine you can manage consistently…whether you are on the plan, or you go off it.

Some of the better known out there – for example, Weight Watchers – are going above and beyond and teaching people HOW to eat. Bravo! With Weight Watchers you learn portion control…how to do it, why it is important, and how to apply it even if you drop the guidelines of the program itself. It also teaches accountability. That stuff is really valuable, and it’s where a lot of folks go awry. How can you blame them? Seen portions in America lately? How about the marketing pushing more food for less money? It’s like, “why not, then?!,” right?  BAD NEWS.

I really believe that staying at a healthy weight can be reduced to a few key principles. In my mind, these are as close to “magic bullets” as you can get – now, they do take a little work and dedication, but they also result in the kind of “magic” that people are hoping for…and they deliver positive results consistently, and across the board, beating out any pill we can take.

Magic Bullet 1 – BEING HONEST and ACCOUNTABLE

The first of these is being honest and accountable. If we can’t be honest with ourselves, we are fighting a losing battle. It’s okay to say “I’m not where I want to be.” We don’t need to beat ourselves up, or bring ourselves down. But we do have to step back and recognize that we need a change, that it’s OKAY to need a change, and that change is achievable. It wouldn’t be on your mind if it didn’t matter to you, or you were feeling full of energy and the picture of health… The mirror is the hardest thing to face sometimes but when we do, we take full control of our life…meaning we can have what it is we are after. 

Staying accountable means that we not only recognize and admit to ourselves that we have room to do better, but that we really manage our choices. I think it’s fair to say many of us are our own worst critics and almost don’t want to admit what’s really going on. We need to remember that no one is going to punish us for being honest with ourselves, or for having the cookies we didn’t really need. But ignoring it isn’t going to get us on track either.

Magic Bullet 2 – LEARNING TO SAY NO

There’s a lot of pressure to love food in our society! Many cultures are food-centric – mealtimes are the perfect gathering place for friends and family, right?! Restaurants, bars, home kitchens, on holidays or for events…it’s were (and when) we tend to get together. But we don’t have to follow the masses when we order for ourselves…and we don’t have to go hungry either! If you are out with a group and they order tons of tempting appetizers, for example, you can always order something more healthy for yourself. While maybe not as tantalizing as the less-healthy options, you will have something to munch on that you’ll feel good about later. You don’t owe anyone any explanations or justifications.

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Along with this…when we are out and about on our own, we can also use “NO.” No, as they say, IS a complete sentence – and we need to stand our ground if we want change. It’s smart NOT to shop hungry, for one thing. It’s also important that we NOT buy thing things we know aren’t great for us – once they’re in our own kitchen, it’s easy to go downhill. When we don’t get it, we can’t be tempted by it. Period.

Magic Bullet #3 – IT ISN’T ABOUT WEIGHT LOSS…IT’S ABOUT FAT LOSS

The number on your scale isn’t always what you think it is… Because muscle and fat have different weight values, it’s possible to appear to be “overweight” on a scale and incredibly fit and healthy. Likewise, the number on the scale might read low, but the person (perhaps a slim frame) isn’t so healthy internally. When we think about Body Mass Index (BMI), however, we have a much clearer picture of where we need to be. These numbers, keep in mind, are guidelines…but they are more helpful as far as our overall health is concerned than the number on a scale (unless yours is fancy and calculates BMI!) 

A BMI that is too low will bring a host of issues with it, as will one that is too high. You can find a very basic calculator here, more about BMI and the mathematic formula hereand more information overall here and here. Or…you can head in for a check up and get a no-bullshit answer from your doctor.

This goes back to being honest with ourselves and really understanding the health concerns we might be unkindly imposing on ourselves. A lot of people called into the radio talk with questions about losing weight and the doctors we as much with me on this – it’s more about the fat loss, and getting to a healthy weight for our frame…which will then eliminate quite a few heath risks, including diabetes, high blood pressure, and heart disease, among many…many others.

Magic Bullet #4 – EXERCISE

There’s no pill that can give us the kind of benefits we get from exercise. There just ISN’T. And, as the saying goes, there is no chance we can out exercise a bad diet. Tough reality check but…it doesn’t work that way, and it never will.  

Exercise isn’t an easy one for everybody but… We were all children once upon a time and I’m willing to bet we all played lots of games and ran around. Best part? We probably LOVED it.  

What changed!?

When did it become work??! 

It doesn’t HAVE to be work. That doesn’t mean you aren’t going to be exerting yourself – you need to push a little bit! – but you don’t have to be miserable. Treadmills, for example, are torture for me. Instead, I might jog outside…or go for a hike where I’m walking, but doing so on uneven (but beautiful!) terrain. Volunteer work is another way to keep moving without having to do something I can’t stand (like cardio! 😉 ) I get it in by default in that case – win-win!

Adding in music that you know will get you going is a great option, as is finding a friend to pair up with. Think about activities you DO like doing and be creative – if you want to start by hula-hooping, do it! Getting moving is sometimes the hardest part…but once we do, it doesn’t feel as terrible as we made it out to be! 

Nutrition is probably 80% of the overall picture…but exercise will keep our body healthy too, whether that’s keeping metabolism up, our muscles strong (and with it often our bones), as well as keep the heart and blood pumping the way they need to. 

Magic Bullet #5 – CONSISTENCY, MAINTENANCE…and NOT GETTING DERAILED

Consistency is absolutely vital to success (across the board, frankly.) Maintaining is WORLDS easier than having to play catch up, and it is a lot less stressful to boot. If we can make healthy choices for ourselves and stick to them most of the time, the few blips and foibles aren’t going to have much of an impact. 

Along those lines, we need to be sure that we don’t make a mountain out of the minimal impact a slip may have…because that’s a surefire way to derail. When we start to beat ourselves up for enjoying a special night out, or having a treat once in a while, we might go into “well, I’m not doing well, so to hell with this whole ‘healthier me’ thing…” Don’t fall victim to that downward-spiraling trap – it isn’t necessary. If you choose a less healthy option, just let it go. Enjoy that you could have it…and move on with your better decisions.

Wallowing in misery begets more of the same…and it’s going to be a lot harder later to get back on track. Hold yourself to sticking to the plan most of the time, and you will be okay. One or two bad meals aren’t going to add ten pounds. Keep doing it, though, and you’ll have a lot more work to do down the road to get your health back… The easier road is to stay consistent as much as you can.

Magic Bullet #6 – MAKING GOOD CHOICES

Society needs to get away from fad diets and stringent plans – if you have health issues and something of that nature is required, that’s okay. But for the average population, they’re not a great idea, and generally a recipe for failure…the last thing we want / need.

No one can say exactly what, when, or how cavemen ate their meals – we are speculating based on what science has discovered.  Some cultures seem to have less illness than America does, so we might take cues from them…but there are many other factors at play including environmental and inherent…so even then there’s room for speculation. Then there are the “anecdotal”s where a method worked for a few, but we don’t know why or how, or whether the same positive results will apply to a broader population…

Instead of trying to be stringent or extreme, or abandon one thing for in total embrace of another…how about using common sense? What REALLY matters when it comes to foods…?

Processing vs. Natural – the less processed, the better. Processed often means a departure from natural states, such as we get with additives like dyes and chemicals, sugars, unhealthy fats. These human-derived products (meaning we weren’t designed to process them) are unhealthy for the body.

Sugars – a category in their own right – are a massive problem. Eliminating sugars, or the bulk of them (especially the processed kinds, vs. a whole, fresh fruit, for example) will lead to weight loss pretty quick, as well as a likely change in energy, mood, even sleep. The more we can stick with “whole,” non-sugary foods, such as vegetables, fruits, whole grains, eggs, nuts, lean meats, poultry and fish, the better our bodies will behave. Your car responds to the fuel you put into it, right? 

Balance – we don’t have to eliminate certain categories completely when we eat a diet of “whole foods” unless we don’t respond well to it. For example, I don’t eat a lot of carbohydrates – my body has decided they no longer work well for it. When I do eat them, I have variety of symptoms that make me feel sick and uncomfortable…so I know they aren’t the right choice for me. It’s about learning what works for our own bodies (maybe some trial and error) and going from there…

Portions – This is a big one. I love big portions because I love eating food…but my body doesn’t really need as much per sitting as my eyes or stomach are suggesting! Sometimes it helps to have a lot of small means more frequently and to start the day with a good breakfast (if you can stomach it – depending on the time, I sometimes need food right away (if it’s between 3 and 6am!) or I need to wait (if it’s after 6am.) Everyone is different but starting the day with fuel is important so you aren’t ravenous and out of control later… 

Here’s a link to my own tips and tricks for staying full 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) because not feeling hungry makes a difference!

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When we abide by these common-sense principles, we will see changes in our health, our physique, very likely our moods, as well as our energy levels, and definitely our overall health and well-being – it’s impossible not to.

Getting to a healthy weight and maintaining it is more about a consistent and overall approach, using common sense about the foods our body really needs to function optimally.

We don’t have to miss out on the fun (or good food!) in life, we just have to remember that moderation (e.g.: smart portions) is key…and maintenance is a hell of a lot easier than restarting all the time.

You have what it takes!!!

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Eating vs. Training

I frequently get questions about which exercises to use to “spot reduce” certain areas, and the answer is always the same – it’s more about the food we eat than the exercises.  

Spot reducing does not work, It can’t hurt to focus on an area, but without a comprehensive approach, efforts are often in vain, leaving disappointment in the wake of (some) concerted efforts.

Clean eating has a bad rap, though, among the masses – it isn’t about depriving at all which, in my mind, is 100% doomed to fail. It’s about the overall consistency (treats are allowed here and there!) and choosing healthier, whole foods as the primary sources of nutrition. When we are *generally* fueling our bodies with healthier options, having a goodie once is a while is NOT a big deal.

I don’t know this Instagram page – @vshred4women – but this image cropped up this week in one of the App’s ads (hence my post.) Much that sponsored material makes me crazy, I did agree with what was being presented. I always say that our nutrition accounts for 80 to 90% of the results we see and feel.

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This particular image shows meal prepping at it’s finest.  Not everyone feels like they have time to do this, and that’s okay – you don’t necessarily need to.  I tend to cook several pounds of chicken at once myself because I find that’s easiest for me.  If I’m also making veggies, or I think in a day or two I’ll be preparing a different meal, I may chop up those extra veggies ahead of time since I’m already at it!  Do what works best for you because that’s what will keep you on track.

Getting back to eating clean though…it’s all about setting yourself up for success.  I shared a few of my personal tips in this post – 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) – a few weeks ago, and they really can help.  

Not buying foods I know will derail me is one of my key tactics, and filling up on foods that will keep me feeling full longer is another…but again, it’s about works best for you.

I think the misconception about healthy nutrition is that one mistake is the end of the world – many times people will eat poorly for a day or two, even a week (vacation, anyone?!) and then go into “weeeell, I’m failing as it is, may as well give up!” and they continue with poor choices. It is NEVER, EVER too late to have a fresh start, so toss that negative notion to the waist side. PLEASE!

Each day is a new opportunity to try again. If there is a strategy that you know works / has worked for you, re-employ it! If there isn’t, take baby steps and make a point to notice your progress – a tiny step forward is still in the right direction!

It’s also important to remember that little changes can make a huge difference.  Some examples:

  • Switching from cream to milk in coffee
  • Switching from whole milk to 2% or skim if you are a milk drinker
  • Having a whole fresh fruit versus putting a few fruits into a blender 
  • Using lettuce wraps instead of bread, or making an open-face with just one slice
  • Adding veggies to the base of your meal, or doubling the portion you already have
  • Switching to healthy fats like avocados, portioned nuts, fatty fish, or egg yolks instead of the kind you get in sweets
  • Having slow-cooking oatmeal instead of sugary cereals
  • Swapping your regular yogurt for Greek
  • Putting dressing on the side and just using what you need, vs creating a salad dressing swimming pool for your greens
  • If you must have a soda, try a zero calorie version. . .

There are so many possibilities, you just have to look! 

Fueling our bodies with the right foods also aids our training efforts, and the results of all that hard work. Without the proper combination of protein, carbohydrates and fat, we won’t function optimally, and we may not see the results we would otherwise if we did nutritionally support the exercise we are doing (for example, lifting weights and skimping on protein means you aren’t going to see the muscle mass you would if you had the appropriate protein intake.)

That ridiculous saying that abs are made in the kitchen? It is more true than it isn’t. Our culture is a food-centric one, so saying “clean eating” is sometimes meant with scoffs and dismissal, if not considered a bad word / phrase. But it isn’t some horrible, unachievable state of being that should scare or intimidate anyone. Unless you are working on preparing for the Olympia competition, there’s probably room to tweak (and even then!) 

Healthy changes…

Don’t have to be monumental…

You don’t have to go cold turkey (unless you know that is an ideal method for you)…

You don’t have to follow some stringent fad diet!

And you don’t have to say goodbye to all the things you enjoy.

Recognizing that you can see the results you want with some adjustments to your nutritional intake is actually very freeing – it’s something you have total control over, and can customize as it works for you. The key? Being honest and realistic with yourself – YOU are who matters the most, and there is no reason you can’t enjoy life, enjoy delicious food, and also have the results you are looking for.

 

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6 Personal Tricks To Maintaining Willpower

Every so often I’m asked what I do, or how I stick to my guns, in order to reach the goals I’ve set for myself. Some of my friends have said I stick to my routine like my life depends on it.  While it’s *generally* true that I color in the lines, it doesn’t mean it’s a piece of cake all the time. Cake? Where?!  Is it chocolate!?  (See what I mean…?)

Some days it’s a challenge to keep myself on track, but I do have a few tried-and-true tricks to help me stay on the bandwagon when I want nothing more than to hurl myself off it!

Now it may be I’m already that crazy personality type that pushes myself extra hard…in everything…(and boy, is that exhausting!) It could be that I like routine. Or maybe it’s because I’ve seen other people succeed, and I want to get there too.  Either way, these tricks do come in handy, and are worth a shot if you are having some difficulty motivating. . . They have helped me enormously, and continue to.

What is willpower, though, anyway?  Willpower is typically used to refer to that miraculous, supernal compass that allows us to abstain from whatever it is that ISN’T so good for us…  Or, as the dictionary puts it:

For me, that would be eating whatever I want, not getting up and exercising most days, and not following through with the things that will help me grow as a person, or in a field I’m interested in.  I’ve admitted to myself full-on how much easier that life would be…but when I think about the implications of walking that path, I’ve rerouted very quickly…

So there’s tip #1 right there…

TIP #1 – Internalizing / Visualizing / Owning the Implications

This trick works for me the majority of the time.  I don’t really consider it as guilting myself into things, it’s more that I focus on the implications of NOT doing the action I’m struggling with, OR staying where I am…which is not where I want to be.  I know that if I decide to abandon my dietary habits, I skip my physical activities, give up on something I really want to learn (which I almost did recently!)…I’m going to suffer on a number of levels.  I’ll feel more exhausted, depressed about how I feel / look / not achieving, my skin will probably freak out, the doctors (I’m sure) will be on my case, and I’ll very likely be in a shitty mood all around.  Bad for everyone!

Then there’s tip #2…which is similar to the first, but it puts things in a positive light (which, frankly, is where I personally prefer to be.)

TIP #2 – Internalizing / Visualizing / Owning…and FEELING…the Goals

When I focus on my goals, I get the most bang for my buck – more so than #1 because, again, I’m making this positive.  I focus on what I want most – whether to maintain my current condition, learn more about a subject I’m new to, achieve the next rank in my Martial Art… Whatever the goal is, I focus on HOW I WILL FEEL once I HAVE IT.  That’s how the magic begins.  How to keep it going?  Picture it as if you ALREADY HAVE IT.  Once you get there, you’re golden.  There are mornings that getting up and spinning is the last thing I want to do.  But I focus on the feeling of “that felt great – I did it, and I worked hard, and now I’m ready for the day!”  Focusing on the feeling I’ll have in accomplishing that goal makes all the difference.

TIP #3 – Progress Snapshots

Progress snapshots can take a lot of forms – it really depends on what the goal is. If it’s with regard to my Martial Arts, I’ll make sure to take periodic photos of my attendance card to see just how far I’ve come, and how close my next test is.  If it’s with regard to physical condition, photos go a LONG way.  Photos help us to keep track of how we are doing in the most real sense – I’ve caught myself being off track from pictures plenty of times!  It’s not easy to see ourselves as we really are sometimes – photos keep us honest.

TIP #4 – Staying Gentle with Ourselves

Life is a challenging journey any way you slice it.  There will be ups and downs, and days you don’t damn well feel like “making a gratitude list!” That’s okay.  What’s important is that you are gentle with yourself in understanding we all get a little sidetracked from time to time.  Allow yourself to feel what you’re feeling fully.  Then dust yourself off, remind yourself how far you’ve come / that you have made it through successfully before (and I guarantee that you have!), and get to it!  Wallowing in our shortcomings is incredibly dangerous, and a surefire way to keep the negative cycle going.  Chin up  – you can do it!

TIP #5 – Sharing Our Progress

Don’t forget to share your progress with those you trust and love – I assure you that they will want to share in your joy, encourage your continued journey, and would be willing to help you in any way they can.  That’s what loved ones are there for!  You aren’t alone, and you don’t have to go it alone. If you are having a tougher day, it’s okay to ask  a loved one for help, to vent, or to ask for a proper kick in the ass – like being brutally honest! – when you need it. 

TIP #6 – Changing Our Language and Inner Dialogue

I’m as guilty of the next person of putting myself down, and putting road blocks in my own way with negative thoughts or language.  It’s vital that we work on using positive language, such as “I can!”…and using it all the time.  When we are stuck in a rut, or feeling miserable about past failures, that’s when using positive language (and / or replacing negative language) is the most important.  We must remember that there is always a new opportunity waiting – there is no better time than the present to get back on track, and we can do that at any moment.  Forget four letter words like “can’t” as they serve only to derail.  Make sure your language is positive, and you are on your way!

Willpower can be hard to come by all the time…but it is NOT an impossibly-achieved, elusive superpower.  The more we work at it, the more we will have.

You have everything it takes to get back on – and stay on – track, so long as you really want whatever that goal is.

So. . .

In SUMMARY:

TIP #1 – Internalizing / Visualizing / Owning the Implications

  • DO stay honest with yourself about the full implications of staying where you are 
  • DO visualize, and own up to that result (of not following through)
  • DON’T throw in the towel!  You have what it takes!

TIP #2 – Internalizing / Visualizing / Owning…and FEELING…the Goals

  • DO focus on how you will FEEL once you attain your goal
  • DO picture yourself already achieving that goal (this is the key to the miracle!)

TIP #3 – Progress Snapshots

  • DO take periodic “snapshots” to keep you honest with your progress
  • DO take photos, as they are the more true picture of reality than we sometimes like to pretend
  • DO be creative! Taking a picture of a school report card, or positive e-mail from the boss counts!

TIP #4 – Be Gentle With Yourself

  • DO praise yourself with affirmations when you do a great job of making benchmarks
  • DO share your joy with those you love, as they will be proud of you also!
  • DON’T beat yourself up if you had a tough day

TIP #5 – Share the Joy…AND the Challenges!

  • DO share your successes with your loved ones
  • DO share your struggles if you need or want to
  • DON’T isolate yourself.  You don’t have to brave the journey alone!

TIP #6 – Change Your Inner Dialogue 

  • DO use positive language, and try to use it all the time
  • DO believe in yourself and say it aloud if necessary
  • DON’T wallow past failure
  • DON’T give in just because you are in a bad place.  Without change, it’s going to stay that way.
  • DON’T use “I can’t” or “it’s too hard” or I’ll never _____”

You’ve GOT THIS!