GET REAL WITH YOURSELF!

Get real with yourself!

I personally know that it’s easy to let the media – and the world – dictate how we think we should look and feel.  It’s time to stop and get real!

We have to know that the first step on the road to total health and living our best lives is simple: We can’t achieve success if we’re not moving toward something.  So, before we do anything else, we have to set goals!  Sounds easy, right? Not so fast. It’s easy to say to yourself that you want to look like an ac­tion hero or a supermodel. It’s a little bit different to arrive at an ultimate goal that’s both ambitious and attainable.

What’s attainable, you ask? In our day-to-day lives we’re bombarded with images of supposed perfection and beauty all the time; it’s easy to let the media and the world at large dictate how you feel you should look and consequently how you feel about how you do look. That’s got to stop.  Trust me, I’m the first one to compare myself to others – it sucks! It doesn’t help with my own self love and self esteem.  It’s time to forget about those articles about how to get Jessica Biel’s tush, Kelly Ripa’s arms, and Matthew McConaughey’s rock-hard abs. Forget them! Even Cameron Diaz doesn’t look like Cameron Diaz. Most of the photos we see in magazines are shot after hours of hair and makeup sessions, then air­brushed to perfection.  It’s called photoshop.  I can easily alter a photo and make myself “perfect. Trying to live up to these impossible standards will lead you down the road to poor self-image, self-loathing, and disorders like anorexia and bulimia.

Find Your True Shape

I looked online to find the different body shapes.  Here’s what I found.  So what is a realistic expectation of an ideal you? Below are three basic body types — identify the one that best applies to your body. It’s important to understand your shape and what you can and can’t expect from it.

  • The apple shape. The apple tends to store fat in his or her upper body, so if a person is carrying extra weight, it’s usually around the belly. Fat stored in the upper body can lead to cardiovascular disease, so it’s important for apples to be health conscious. Apples have evolved to store fat in this way to adapt to long periods of famine.
  • The pear shape. Pears are almost always women and hold the majority of their fat in the lower body: hips, butt, saddlebags. This shape has evolved because fat stored in these areas aids in fertility. This type of fat isn’t as much of a health risk as ab­dominal fat, but it can be harder to lose!
  • The proportionate shape. Lucky proportionates have fat cells dis­tributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.

After identifying your shape as one of the three basic types, you need to es­tablish a realistic weight for your specific build.  Just google BMI chart, it’ll help you see what your ideal weight should be for your height.

Setting and Realizing Your Goals

Now that you’ve got an idea of what your shape can look like and what your goal weight should be, visualize it! Imagine in great detail how you’ll look and feel, the many ways in which your life will be different and, yes, bet­ter. I recommend keeping a food and exercise journal.  Track your progress and write down goals.  Use it every day so you’re inspired to work through your issues and toward your goals, rather than avoid your problems and stay in neutral.

Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ulti­mate you — strong, healthy, and happy. Reaffirm your belief in yourself and your goals, and you’ll find yourself taking the active steps needed to achieve them.

I just want to thank Jillian Michaels.  I got this info from her site to help you all out!

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Banish those Bad Habits!!!

I came across a great article, once again by Jillian Michaels.  She’s my mentor, so she’s going to be featured quite a bit on here.  Here’s her article summed up.

The key to breaking bad habits like overeating is to identify the things that are making you feel low or stressed. Here’s how to pinpoint your emotional triggers and establish healthy habits for life.

Unfortunately, we have all used food basically like a drug.  We use it to help ourselves cope with stress and emotions.  What we have to do is first IDENTIFY what exactly is making you feel the way you do..  These emotions can be feelings of pressure, sadness, anger or simply being anxious.  Now that you have done that, we can break down the cycle and start getting back in control of when, why and how you eat!

Identify Your Emotional Triggers

The best way to identify your own emotional triggers is through personal reflection. Facing your issues by bringing them out of your subconscious and into your conscious reality is the most empowering thing you can do. Take full advantage of a fitness diary. Write down not just what you eat every day but the emotional circumstances surrounding each meal and snack. From now on, every time you reach for a bite, I want you to stop and ask yourself the questions below so you can uncover the psychological and emo­tional issues that are triggering your unhealthy eating habits. Write down the answers so you can’t push them to the back of your mind when you’re done.

1. Are you hungry?

Are you experiencing physical signs of hunger? Is your stomach growling? Do you feel weak or tired? Has it been longer than four hours since you last ate? It’s not hard to figure out whether you’re genuinely hungry or whether you’re eating for a different reason like stress. If you’ve answered these ques­tions and determined that you are hungry, then eat. If not, it’s time for the next question.

2. Are you depressed or anxious?

Think of these following questions: Did you just get in a fight with someone? Anxious about a work-related or school deadline? Whatever it might be, make sure you write down in detail exactly what you feel and why you think you’re feeling it. If you don’t get in touch with your emotions and their cause, you’ll continue to stumble along in life with an absolute guarantee of failure.

3. Can you address whatever emo­tions you may have uncovered immediately and/or in an appropriate way rather than suppressing those emotions?

For example, if you had an argument with your mom, can you call her to talk it through? If you’re feeling anxious about a work- or school-related deadline, can you bust your butt a little more to make yourself feel more on top of it? If you can resolve the problem right then and there, do it! Facing these types of issues is tough — and it always seems easier to try and numb yourself with food. But once you start taking a closer look at your behavior and analyzing your feelings, it gets easier and easier. You might not always have the means to resolve an issue or a situation at the exact mo­ment that it’s triggering you to behave self-destructively, but it’s all about doing what you can, learning from your mistakes, and being self-aware.

4. How can you turn this problem into an opportunity?

Maybe you’ve recently ended a relationship with a long-term spouse or significant other. Or say you’ve just been fired from a job. Instead of seeing these kinds of scenarios as permanent blows to your self-esteem, view them in a different light. Sure, you’re probably in a lot of pain right now, but maybe the relationship had been over for a while and there’s someone better out there for you. If you’re dealing with unemployment, tell yourself that losing your job doesn’t change the fact that you’re a kick-ass, smart, capable person who’ll have plenty of future offers. Stay positive. Accept that sometimes you can’t see the forest for the trees, and you’ll be able to stay strong through the low moments and find meaning in the pain.

Establish Healthy Patterns

Now you have the tools for identifying, acknowledging, and bringing to the surface the emotions that have sabotaged you in the past. Next, find some activities that comfort and interest you so you’ll have the power to combat your emotions without resorting to food. Think about what (apart from eating!) soothes you. What makes you feel beautiful or sexy and desirable? If you steer yourself toward feelings of self-worth, you’ll pick activities and behaviors that inherently contradict self-loathing and self-sabotage. Take a bubble bath and listen to tunes you love. Go for a longer-than-usual walk with your pup. Go out dancing with friends. Get a massage or a mani-pedi. Learn to reward and nurture yourself with things that make you feel happy to be alive, and you will break the cycle of self-destruction caused by emotional overeating!