Better Body Image

I spend a lot of time on social media, posting, liking and commenting on pictures. In my field, I often see a lot of “selfies” of lean, muscular bodies and the negative effects they have on low-self esteem and bad body image. So many girls comment on these pictures “body goals” and “I need to look better.” Then there are the ones that comment “too thin,” “too manly,” and never think twice about how that comment might effect the original poster. I try to send out messages of encouragement myself, encouraging everyone to love themselves first, try to not concentrate on how your body looks but what it can do. Nether the less, cyber bullying is a huge problem in society and how we feel about ourselves.

In this world where we are trying to be healthier, be better and more successful, how do we stop this bullying from being detrimental to our own self images?

Let’s start off with 4 simple steps.

  1. Stop comparing yourself to others. tumblr_mbffz2ntyg1rtheg4o1_400

I’m guilty of this, except not when it comes to body image but running. I see everyone’s shots of their garmins and how far and fast they ran and see how I measure up to them. But when I do this I try to become aware of what I’m doing and think “Is it realistic of me or fair of me to compare my journey to theirs?” Understanding your own thoughts and working through your feelings about why you’re doing this can help you turn around your line of thinking. If you keep comparing yourself to other people, you will probably never be happy all because you will never be those people.

2. Focus on the positive 

Shut down those voices in your head that tell you your body is not “right” or that you are a “bad” person.  You can overpower those negative thoughts with positive ones.  The next time you start to tear yourself down, build yourself back up with a few quick affirmations that work for you. Instead of thinking, “I can’t do this” or “this is too hard,” realize that yes, it is hard to get to your goals and tell yourself “I am going to do my best to do this.” Sometimes when I’m not feeling very body positive, I start to think that I’ll never be able to get through my work out, but I try to tell myself you can at least do 15 minutes, then when I get to those 15 minutes I realize that if I can make it through that I can make it through 15 more and more and more (if the work out calls for that much time). It’s amazing how a simple change in thought can make a huge differenceyup_thumb.

3. Surround yourself with positive people

It is easier to feel good about yourself and your body when you are around others who are supportive and who recognize the importance of liking yourself just as you naturally are. Think “Mean Girls” when it comes to this, remember the scene where Regina George made Cady pick something out from herself that she didn’t like? Cady didn’t have anything that she didn’t like about herself until they forced her. Negativity is contagious. Sometimes it’s hard to suck that negativity out of your life and get rid of those people but not matter what it’s always for the better.

4. Look at yourself as a whole person. 

Stop picking yourself apart. You are not the size of your thighs, the thickness of your waist of the number on a scale. When you see yourself in a mirror or in your mind, choose not to focus on specific body parts.  See yourself as you want others to see you–as a whole person. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance, and openness that makes you beautiful regardless of whether you physically look like a supermodel.  Beauty is a state of mind, not a state of your body.

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Protein Pancake Muffins!

I, like many people, struggle with getting enough protein in my breakfast in the morning. Which has been a shame because I’ve found it super important for me to get enough protein in the morning so I don’t crash early on in the day. But my problem is, I get sick of yogurt especially during the winter. I like eggs but I don’t have time to cook them every morning and I’m not a huge fan of reheating them. I love protein pancakes but that’s also hard to travel well…so I decided to combine the famous egg muffin idea with a protein pancake.

Results: SUCCESS!!!

I made these beauties, they’re super easy to make and delicious! Here’s the recipe for you…IMG_1359

Ingredients

  • 1 cup gluten free rolled oats
  • 1 teaspoon baking powder
  • 2 container (5.3 oz) siggi’s vanilla bean yogurt
  • 1 medium ripe banana
  • 2 eggs
  • 1 teaspoon vanilla
  • 1 scoop of protein (I used Whey Better’s peanut butter)
  • toppings of your choice (I used Enjoy Life mini chocolate chips)

Preheat oven to 350 degrees. Place all ingredients into a blender and blend until smooth. If it’s too think add either coconut or almond milk. Use muffin liners in your pan (I found that the tin ones are better, the paper ones were hard to peel off and I ended up eating paper). Pour evenly into muffin cups (about 6-8 muffins) place on toppings and bake for about 20 mins or until tooth pick comes out clean.

Serve and enjoy!!!!

 

What can you do in a year?

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I’ve always been a big fan of this quote. I’ve been through a lot in my short life, I’ve had ups and downs and there have been times when I think that nothing is ever going to get better for me or things aren’t going to improve. Sometimes yesterday doesn’t seem any different than today and last week was the same as this week. But then you look back, not to last week, or last month. Sometimes not to even last year. But when you do look back things have changed. You’ve changed.

I am not the same person I was a year ago, especially when it comes to fitness. This time last year I had not done a triathlon. In fact I could barely097 swim one length of the pool without dying. I remember last fall my boyfriend and I went on a bike ride together, an easy 4 or 5 miles. I could barely walk afterwards and I was huffing and puffing the whole.  I also had not really run more than a mile in years, I stopped running about 3 years ago at the encouragement of the coach I hired to help me prep for a bikini competition and when I tried to pick it up again I was running a 12 min/mile pace.

Flash forward to now.
ThisIMG_1126 past year I’ve completed two sprint distance triathlons and three half marathons. I PR’d this year in my half marathon at 2:01 and thats a 9:12/mile pace!!! I’m not trying to brag here though, I’m no where near as fast as others and I still have a lot to work on. But last year I didn’t think I could do any of these things.
My goal back then was to be able to do 4 lengths of the pool without stopping. Now I swim about 1 mile during one swim work out. It wasn’t easy, it’s still not but I kept working at it. Through the year I didn’t realize that I was making a lot of progress because it was slow and in very small increments but I didn’t let that stop me. I did get discouraged once in awhile but I pulled up my girl pants and kept going.
Don’t give up on your goals. Right now it may seem like you’ll never get there, like it’s impossible, but you can keep going. That’s why I’m offering a discount on my one year of online training plan. I want you to commit to your goals for a whole year and see just how far you can go if you stick with it!