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Category: Motivation

How to Unleash Your Inner Wonder Woman

If you found yourself as moved and motivated by Wonder Woman as I was last year, listen up. I’ve been looking for ways to hold onto that emotion — that inspiration — ever since the first time (out of three) that I saw it in the theater, because while watching it over and over again […]


If you found yourself as moved and motivated by Wonder Woman as I was last year, listen up. I’ve been looking for ways to hold onto that emotion — that inspiration — ever since the first time (out of three) that I saw it in the theater, because while watching it over and over again certainly does the trick, I don’t want to miss a bootcamp because … I was too busy watching a movie so I could get pysched for my bootcamp. You know? You know.

So, here’s what I’ve been doing. And it’s working.

Take up space.

I’ve referred to the Amy Cuddy TED Talk on power postures countless times — and I’m sure I will do so countless more times. But why wouldn’t I? Simply standing in a power posture (like, say, the way you envision Wonder Woman standing as she prepares to fight for justice) for as little as two minutes can increase your confidence (and Wonder Woman-esque attitude) on a chemical level. So stand up straight, widen your stance, and don’t be shy about taking up allll the room in the room.

Wear clothes that make you feel badass.

There are a few companies picking up on the fact that we all wanna be Diana Prince. My choice of Wonder Woman Halloween costumes last year was plentiful (and I was thrilled with my pick, although it wasn’t ideal for running a five-mile race), which was awesome, and I recently received activewear samples from Nuyu, which has three different Wonder Woman collections — Wonder Woman 75th Anniversary, Warrior Collection, and Wonder Woman Nuelle by Nuyu.

I’m sporting the Fitted Tank and Gladiator Princess Leggings, both from the Warrior Collection, and, oh my gosh, I feel like such a rockstar wearing them. The material is soft and the gold foil print is really striking. Plus, I love the fact that it looks appropriate for a warrior straight off of Themyscira without looking like a costume.

Surround yourself with girl power.

Find playlists that make you feel feminist AF. Embrace workouts that make you feel like your best self — and sure, that might mean picking up some heavy weights, but it also might mean getting into a serious yoga groove or hitting your favorite dance class. Spend time with friends who build you up — and put your energy into building them up as well, because that’s what strong women do rather than tearing one another down.

And, above all, speak to yourself with the same kindness and encouragement you’d show your closest girlfriend. Positive self-talk isn’t just a nicety — it’s a tool even top athletes and leaders use to achieve peak performance. If it works for Olympians, seems like it should do the trick for you, too, right?

Is Wonder Woman one of your idols as well? Or do you have another icon you look up to? —Kristen



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Podcast Ep 70: Meditation Expert Light Watkins

If you have tried (and failed) several times to form a consistent meditation practice, get ready to be inspired by this episode with meditation expert Light Watkins. Light talks to us about his past career as a male model and yoga teacher and how he entered the meditation space to bring his message to more […]


If you have tried (and failed) several times to form a consistent meditation practice, get ready to be inspired by this episode with meditation expert Light Watkins. Light talks to us about his past career as a male model and yoga teacher and how he entered the meditation space to bring his message to more people. (Seriously, we get deep in this episode about how anyone can develop a meaningful meditation practice.)

Light talks about his new book, Bliss More: How to Succeed in Meditation Without Really Trying and his passion for mindfulness. He offers tips for beginning and maintaining a meditation practice and advises us all how to NOT avoid failure and instead embrace your mistakes to pave the way towards future happiness. Plus, we talk about “Monkey Minds,” male body image issues and so much more in this insightful episode.

Get ready to feel more “Zen-ish” than ever!

Our Favorite Quotes from Light Watkins

Podcast Episode 70 Highlights With Light Watkins

  • Three reasons why meditation newbies have a hard time (and how to overcome them)
  • Why he simply had to write his book
  • How his past experience as a model affected his body image and ability to manage rejection (and if that sounds familiar, it’s because he’s not the first model on our show to have those feelings
  • Why our “Amazon Prime Syndrome” is making us unhappy
  • How meditation can be your superpower
  • The one piece of advice we should all take to heart
  • The idea of a paycheck for your soul
  • Plus, we talk about our different meditation styles and what inspires us daily

Get the episode with Light Watkins here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

What is your meditation practice like? —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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How Oscar Chavez of the The Voice Australia Lost 160 Pounds By Changing His Mindset

Looking for a little healthy inspiration and body positivity? Look no further than the following interview we did with Oscar Chavez of the The Voice Australia who has lost 160 pounds by opening up, getting real and doing the deep inner work that real, lasting change requires — and often times isn’t talked about, especially with […]


Looking for a little healthy inspiration and body positivity? Look no further than the following interview we did with Oscar Chavez of the The Voice Australia who has lost 160 pounds by opening up, getting real and doing the deep inner work that real, lasting change requires — and often times isn’t talked about, especially with men. You can read more about his journey here — and below, obviously!

Many people experience an ah-ha moment when it comes to lasting weight loss. What was the moment when you knew you needed to change?

I was sitting in the doctor’s office, recounting my daughter Arianna’s first steps as my blood pressure was being taken. Suddenly, my doctor’s eyes shoot open wide and he tells me that my blood pressure was through the roof! He laid it out to me in all seriousness: “If you don’t lose weight, you won’t live to see your kids’ kids. You should get lap band surgery.” I was scared at the prospect of not seeing my kids build a family of their own. I was also terrified at the prospect of surgery. I wanted to LIVE — more than I wanted to keep up with the excuses. I wanted to prove my doctor wrong and that I could do it on my own.

Can you tell us a little about your experience yo-yo dieting? How did it affect you?

I yo-yo dieted for 10 years, trying all the diets and products the industry threw at me. Meal-replacement programs put me on a severe calorie restriction and I was left feeling lethargic and hungry all the time. I lost weight temporarily, but put it all back on (and more) as I spiraled back into my old ways. My confidence and self-esteem took blows every time I failed at another diet, fueling my bad eating habits even more.

How did you overcome it?

I did my own research. Meal-replacement programs gave me the tools to lose weight, but once I got off the program, I didn’t have right mindset or the knowledge to beat my food addiction. I hit the internet and started reading about nutrition, the human body, metabolism and exercise. I documented all my findings so that I could help other yo-yo dieters escape the endless cycle and achieve lasting weight loss as well.

What’s the one mistake people make when trying to get healthy?

Severe calorie restrictions. The body needs a certain amount of calories just to keep functioning. If people are not eating enough, the body starts to compensate for this, slowing down the metabolism, preserving more of your fat stores. Your ability to think clearly is also negatively impacted and a myriad of other issues will start to follow. Losing weight is one thing, doing it in a way that doesn’t compromise your overall health is another.

What’s the best health advice you can give?

Love yourself enough to nourish and nurture your body. A physical transformation is not possible without first addressing your mindset. When we are overweight, we live for years with that Inner Bully who is always in our ears, telling us we’re not good enough, we’re not worthy and that we’re not loved. What we need to do is embrace that Inner Warrior who will fight for our happiness and has the courage to tackle challenges head on. The key to unlocking health and happiness is within us all. We just have to be prepared to look within and listen to our hearts.

If you could go back in time and tell that 354-pound guy on The Voice Australia one thing, what would it be?

“Wake up! If performing is what you want to be doing, you better make sure that you have the health that will take you through all the performances, all of life’s challenges and all of life’s precious moments with your kids. Neglecting the issue and living in denial isn’t going to send a good message to your kids. Be the father that they can be proud of and the role model they need in life. You’re missing out on precious moments by living life at your current state. Listen to that inner voice, begging to you to be healthy. Once you let that person out, you will experience happiness like you never imagined possible.”

Pretty powerful, right? Oscar, thanks for sharing your experience with us … and the world! We loved hearing your truth. —Jenn



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6 Ways to Make Old Exercises New and More Effective

Getting in a routine at the gym is fantastic … until it’s not. On the one hand, knowing what you’re doing — and being able to do it with confidence — rocks. via GIPHY But on the other hand, getting comfortable with what you’re doing can lead to complacency. And that’s not the way to […]


Getting in a routine at the gym is fantastic … until it’s not.

On the one hand, knowing what you’re doing — and being able to do it with confidence — rocks.

via GIPHY

But on the other hand, getting comfortable with what you’re doing can lead to complacency. And that’s not the way to improve your fitness. Gotta keep those muscles guessing!

via GIPHY

So today, we’re sharing a few tips for mixing up your workouts without reinventing the wheel from Bryan Forsing, a certified personal trainer from Anytime Fitness.

1. Try supersets.

“Supersets are great for burning more calories, without adding weight,” says Forsing. In case this is Greek to you, a superset combines two exercises using opposing muscles, done back-to-back, like a bicep exercise followed by triceps, or a leg extension followed immediately by a leg curl. And yes, immediately means no rest in between the exercises!

2. Add a move.

Got your plank nailed down? Add something to increase the level of difficulty or number of muscles worked. “Try kicking up a traditional plank by adding a move such as a one-arm row, a leg lift, hip tilt, or leg twist,” says Forsing. Or, if you’re used to doing a straight crunch on the stability ball, try going to the side to hit your obliques. Lift one leg to decrease stability. You get the picture — be creative!

3. Move your feet.

Sometimes, just a slight change of stance will really change up the muscles worked. Take, for example, calf raises. Try them with your feet facing straight ahead, and then try at an angle — both facing outward and in. Feel the difference? A key here, though, is to continue to focus on safety, so always keep your knees aligned without going out over your foot. The same safety rules that apply to a basic move still apply when you change your position.

4. Switch it up.

Adding weight, instability or even reversing a motion can all be great ways to mix things up. “Variations of standard lunges, such as adding a barbell or trying out a reverse lunge are great for restarting that muscle burn, says Forsing, suggesting that beginners start in a forward position with no added weight, then add a barbell behind the neck, keeping the head back — making a double chin will help hold your head back. “Now you’ve changed your center of gravity to activate your core,” he says.

5. Walk the other way.

“Going in a backward motion on an elliptical or trying out a direction change on the treadmill is an effective way to activate your hamstrings and glutes,” says Forsing. Go forward for about five minutes, then back for about five, maybe 15 to 20 min total. You can throw some sideways steps in there, too!

6. Add variety.

If you have a standard cardio routine, try varying your intensity, speed, incline, or interval length on the treadmill, or build a simple circuit using a few machines, suggests Forsing. But remember, if you’re switching machines, you should transition quickly to maintain an elevated heart rate. Change speed, intensity, incline on the treadmill, do intervals with hard efforts, then easier ones.

If you have a regular circuit — either cardio or strength — that you go to, change it up in anyway you see fit. “Even just do everything you’ve always done and do it backward,” says Forsing. “It changes which muscles fatigue first,” and that changes how hard different muscles work in the beginning of the workout and at the end.

Are you good about changing up your workout? I am with most things, but if I’m leading myself in a yoga flow, I really struggle to change up the order. I’m just so used to what I always do! Kristen



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Goal-Setting Words Of Wisdom From Top Health Bloggers

We were so honored to be featured in this article from NordicTrack on how top bloggers make their resolutions stick — and we’re so pumped to be able to share some fantastic snippets from it below!  We’ve jumped feet first into a new year. Hello, 2018! Say goodbye to the yuck of 2017, cherish the […]


We were so honored to be featured in this article from NordicTrack on how top bloggers make their resolutions stick — and we’re so pumped to be able to share some fantastic snippets from it below! 

We’ve jumped feet first into a new year. Hello, 2018! Say goodbye to the yuck of 2017, cherish the good from the past year, and get ready for another roller coaster ride. We might not know exactly what’s coming for us in the future, but by setting a few goals for ourselves, we can take control and bring a little predictability to our daily lives.

Goal setting is tricky. Many people shy away from new year’s resolutions because of failed attempts in the past. But don’t give up yet! Plenty of people are able to bring their new year’s goals to fruition, so what’s it going to take to be one of them? NordicTrack has gathered insight from a number of popular bloggers to give you some tips and tricks to goal setting (and achieving). Let’s get right into it!

Brian St. Pierre, Precision Nutrition

Brian St. Pierre is the Director of Performance Nutrition at Precision Nutrition. Armed with technology and a forgiving mindset, he gave great insight on how to keep our resolutions.

Brian chose to floss more consistently this past year, shooting for 80 percent regularity. He chose this number because, “a larger number certainly felt beneficial, but more likely for me to backslide into that all-or-none mindset and approach again.”

He used a habit-tracking app to help him account for how he progressed with his goal. By keeping an accurate record and not trying to shoot for perfection, Brian avoided guilt, knowing, “I could skip that night and know that my goal wasn’t negatively impacted.”

So, try out Brian’s approach and avoid the trap of perfection. For the rest of Brian’s great advice, read the rest of his interview.

Aeshia DeVore Branch, Pretty Girls Sweat

Founder of Pretty Girls Sweat, Aeshia DeVore Branch had some top-notch advice on how to develop the mindset you need to set solid health and fitness goals.

No one wants to fail at their goals, least of all Aeshia, who said her big goal last year was to launch PRETTY GIRLS SWEAT fest in Atlanta, Georgia.

One of the things that helped Aeshia succeed was surrounding herself with positive and supportive people. She said, “Without them as well as setting small goals with deadlines, PGSF would have just remained a page of notes in my journal.”

Once you have the right support, Aeshia stressed the importance of having the right mindset. Weight loss is often set as a goal by many people, but without the right mindset, it is easy to go back to old eating habits.

To combat this, Aeshia recommends, “When setting a health or fitness goal, motivation tends to diminish over time, and old habits start creeping back in. You must be clear about which goal is most important to you and focus on easy ways to meet realistic expectations.” By making realistic lifestyle changes and narrowing your focus, you are much more likely to meet your goal.

Be sure to check out the rest of Aeshia’s full interview to get more advice that will help you reach your goals this year!

Lauren Abbott, Treadmill Reviews

Lauren Abbott is a fitness enthusiast, avid runner, and writer for for Treadmill Reviews. Not only is she a great resource for running tips and exercise routines, she is a huge fan of New Year’s Resolutions.

Like Brian St. Pierre, Lauren uses tech tools for tracking and reaching her fitness goals. She currently uses iFit for tracking every workout, planning her family’s meals, and more. However, she has learned that simply purchasing a workout program wasn’t going to guarantee her success. She still had to fight her inner demons telling her to take it easy and skip her run on days when she wasn’t feeling so motivated.

Lauren found success with a fitness app because of the following reasons:

  • She’s a frugal woman, saying: ”If I invest my money into it, I’ll invest my time into it”.
  • She also knew that with a clear display of her results and steady progress, she would be more motivated to continue working on herself.

“I dream of running ultramarathons through the mountains like my muses I follow on social media. But I’m currently not at that level athletically.” — Lauren

Instead of focusing her sights on conquering mountains, she focused her eyes on the baby steps it was going to take to build up to ultramarathon running: speed training, distance, endurance, and nutrition. Using her fitness app, she created a schedule for weekly training goals. Focusing her sights on shorter time frames helped her to navigate work, family life, and training and unplanned events arose.

Lauren’s advice: “By all means, set a large goal! But instead of sprinting from the starting line, pace yourself.”

See what else Lauren has to say about iFit and training in her full interview here.

Adam St. Pierre, CTS

As a CTS running coach and experienced long-distance runner, Adam St. Pierre knows all about the importance of patience in goal-setting.

He warns against setting goals that are too vague. They’re almost always guaranteed to fail. For example, a goal to “run 3 times a week” is less likely to be achieved than a goal to run a specific local running trail Monday, Wednesday, and Friday at 5:30 p.m. each week.

Adam makes sure that he sets super exact goals for himself. He set out to run a local trail he enjoyed 100 times in one year. He paired this goal with an already existing running schedule he had set for himself. “Instead of wondering, ‘Where should I run today?’ I just defaulted to running Mt. Sanitas.”

For all goal-setters, Adam gives this encouraging advice: “A realistic goal is one that you can achieve. A worthwhile goal is one that will make you better. A goal should motivate you, not be such a reach as to discourage you.”

Take Adam’s advice: consider your strengths and weaknesses. How can you combine the two to create a worthwhile, achievable goal for yourself?

You can read more from Adam St. Pierre in our full interview here.

Dr. Lori Shemek, Dr. Lori Shemek

Dr. Lori Shemek is an experienced goal setter and achiever who has helped so many men and women do the same.

We were grateful that Dr. Lori Shemek was able to take some time to offer some goal-setting advice. As a best-selling author as well as being a leading health and weight-loss expert, Lori has helped countless people reach their goals.

Concerning personal goals she’s set, Lori committed to doing 5 pull-ups every time she walked through the doorway in her home which had a chin-up bar installed. She also decided to add extra push-ups into her nightly routine as she watched the news.

Lori said, “I already had both of these in my exercise program, but simply adding in a few more a day has allowed me to increase my strength and the number of them.”

When we asked her how she helps people set realistic goals, Lori said,”I believe that a worthy fitness goal must primarily be intrinsically motivated — coming from within or behavior that is driven by internal rewards.” Many of us seek motivation from others and try to rely on social feedback to keep us going. But when things become difficult, Lori said, “If the motivation is coming externally, it will not last, nor will there be quality workouts. “

Overall, Lori’s advice to anyone making new health and fitness goals for 2018 is to “Be That Person. Be the person who does XYZ.”

Check out the rest of Lori’s full interview to get more advice that will help you reach your goals this year!

Jennipher Walters, Fit Bottomed Girls (Hey, That’s Us!)

Jennipher is a health coach and certified personal trainer. As the Editor-In-Chief of Fit Bottomed Girls, she shares her wealth of fitness industry knowledge to her devoted readers.

Setting fitness goals comes down to being realistic and having the appropriate expectations for yourself: mind and body. If you plan to work out two hours a day, every single day, after being basically sedentary for a long time, you’re setting yourself up for failure — the goal is too great (for most people). One of Jennipher’s past fitness goals was to perform one pull-up, unassisted. Jennipher shows us that goal setting doesn’t have to be out-of-this world. More so, a goal needs to be just beyond our reach.

To reach her seemingly simple goal, Jennipher had to reach a list of many simpler goals. Imagine a ladder, each rung being a smaller goal to reach the goal at the top of her ladder. She focused on building strength in her back, arms, and hands. Months of hard work helped her to manage her goal.

“I was successful because the goal was realistic. I was patient, had a plan to do it and was consistent in working towards it.” Jennipher said.

More wise advice from Jennipher: “[Goals] have to be done with a lot of self-love and thought to what happens when you fall off track. Because no one is perfect — and you can learn so much from your ‘mistakes’.”

Before deciding on a goal for 2018, Jennipher suggests you “think about your why.” Recognizing deeper intentions for your goal-setting will give your more solid motivation for reaching them.

To read Jennipher’s entire interview, click here.

Ready to Set Some Goals?

Now, are you ready to set and crush your 2018 goals? We hope that you have been inspired by these interviews because we certainly enjoyed them. NordicTrack appreciated the time and thought the bloggers put into their responses and encourage you to visit their websites for more fantastic content.

For those of you setting health and fitness goals, be sure you have the right equipment at your fingertips. NordicTrack produces top-of-the-line treadmills, ellipticals, rowers, bikes, and more so we can help you meet all of your fitness and health goals. Be sure to check out what NordicTrack currently offers, as they are constantly innovating to help everyone live their best life.

Thanks so much for featuring us and sharing so much goal-setting wisdom, NordicTrack! —The FBGs



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The Emotion You Need to Release to Create Lifelong Healthy Habits

Talk about a woman after our own body-loving hearts: Christa King is the CEO and founder of Fitlandia and 30 Days to Thriving, an online holistic fitness program that focuses on the four cornerstones of fitness: daily movement, nutritious choices, community support, and harnessing the power of your mind. After reaching her highest weight of 192, […]


Talk about a woman after our own body-loving hearts: Christa King is the CEO and founder of Fitlandia and 30 Days to Thriving, an online holistic fitness program that focuses on the four cornerstones of fitness: daily movement, nutritious choices, community support, and harnessing the power of your mind. After reaching her highest weight of 192, she hit a wall and was determined to crack her own code for a making a healthier lifestyle change. Leaving a successful 23-year career in hospitality behind, she became a certified hypnotherapist, life coach, and nutritional therapist. By putting these pieces together, she saw what was truly missing in the diet and fitness industry: a holistic approach that starts with strengthening the mind. Her signature Mind Zoning process helps people create new neural pathways in the brain to enable them to make a permanent lifestyle change. And today, we’re happy to have her sharing a post on how to release shame — and why it’s essential when it comes to losing weight and getting healthy.

The Real New Year’s Resolution: Releasing Shame

If you’re anything like me (and most women), by the time you’ve reached your 40s you’ve been a chronic dieter for two-thirds of your life. Possibly you’re on one right now; some form of restriction that has you wondering what happens after the diet? How can I possibly keep this up? While it’s a positive step to want to harness the power of intention for the New Year, the reality is 92 percent of us will fizzle out somewhere between three weeks to three months; leaving us to deal with the shame, guilt and frustration of yet another failed attempt. Holding onto these emotions only holds us into an unhealthy pattern we don’t want. So, let’s get you releasing shame so you can keep moving forward on your fitness journey with success!

First, I want to share the two main reasons we fall back into old patterns to help make this process easier. Then I’ll give you my favorite tips to making a healthy lifestyle stick.

The Reason Diets Fail

1. Physiological reliance on sugar, refined carbs and alcohol. You may have heard some buzz about ensuring you have enough good bacteria in your belly to outweigh the bad guys, but how does this play into failed diets? We know having the good bacteria helps boost immunity, repair tissue in the body, and even aids in absorbing nutrients. But we also must reduce the bad bacteria in the gut because these send messages to the brain to go get its required fuel source: sugar. This is primarily what’s driving your cravings — these bad bugs telling your brain that it’s hungry for sugar, refined carbs and alcohol.

Having that knowledge, you can start to appreciate the physiological cause of deep cravings and why the idea of willpower to overcome them simply doesn’t hold up.

2. Thought patterns in the brain. Okay, so now look back on your life and the eating patterns involved with celebration and sadness alike. For many of us, we had cake at our first birthday (and every year thereafter) or feasts during the holidays giving ourselves permission to overindulge. Maybe your parent gave you a sweet treat to soothe your physical pain, sadness or loneliness. Perhaps, when you’re in a really stressed state you reach for a treat to soothe those uncomfortable feelings.

Over time, our brains developed a thought-pattern or neural pathway that associates celebration and ease of discomfort with foods that hit that pleasure center in the brain so that we can feel safe.

When we eat highly processed foods or foods with loads of added sugars, our brain loves it because it fires up the reward center. In fact, serotonin, the feel-good hormone in our brains, is released when we eat these things. We feel good when we do it.

Think about thi —, when we get stressed, what do we want more than anything? To feel good again! Hence the cravings and a return to addictive cycles.

5 Tips to Release Shame and Create Lifelong Healthy Habits

When we hold onto shame, we hold onto our current state. You simply cannot begin to adopt the healthy lifestyle you desire without first letting go of the shame you’ve held on to regarding your past or present lifestyle. You deserve to have a fresh start.

By simply understanding there is a physiological and mental reason for your cravings, you can let go of the idea that you’re not good enough. In fact, your brain is working perfectly to help you feel protected. So, let that shame go!

The best part of all this … you can create new neural pathways in your brain to support healthy management of stressful times, as well as enjoying festive times without deprivation or overindulgence. Here are my top tips for creating new, healthy habits:

1. Adopt a meditation practice. It doesn’t have to be complex. Even five minutes per day can make a huge impact on your mental well-being. If you have a busy mind, try a guided meditation to support you.

2. Move every day. You don’t have to do an intense, one-hour CrossFit workout to reap the brain benefits of movement. Even a 30-minute brisk walk can have a big impact on generating those feel-good hormones in the brain.

3. Focus on good nutrition. Taking a break from sugar, refined carbs and alcohol, and incorporating more non-starchy vegetables is a fantastic way to starve the bad bacteria and allow the good to flourish, reducing the craving cycle. Find a holistic detox program to support you if the idea of trying this on your own seems daunting.

4. Connect with your tribe. Did you know you’re three times more likely to succeed at reaching and maintain your fitness goals when you’re connecting with others on the same path? Find those deep connections and rely on your tribe to support you when you need it most.

5. Create new, healthy thoughts. Give your brain a surge of positive thoughts to create new thought-patterns that will drive healthy habits. This mental programming is a powerful tool to help you recover from setbacks and keep moving forward on your journey!

Here’s to your health and vitality in the New Year! —Christa King



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5 Ways to Sneak in a Quick Workout Over Lunch

I get it. You’re busy. You work full time, the house needs cleaning, grocery shopping needs to be done, etc. Where on earth do you find time for you? All you really need is 30 minutes a day. That doesn’t seem like a lot, but when you’re living in fast-forward like almost all of us […]


I get it. You’re busy. You work full time, the house needs cleaning, grocery shopping needs to be done, etc. Where on earth do you find time for you? All you really need is 30 minutes a day. That doesn’t seem like a lot, but when you’re living in fast-forward like almost all of us are, 30 minutes is almost impossible to spare.

Most employers allow a 30- to 60-minute lunch break. For those on the shorter end, I realize it’s a tight squeeze, but honesty 20 minutes is better than nothing. Here are some tips on how to sneak in a quick workout over lunch.

5 Ways to Sneak in a Quick Workout Over Lunch

1. Take the stairs. Almost every building has a stairwell. Toss on your sneakers, put in your headphones and get climbing! Before you know it, you’ve checked off your workout for the day.

2. Go for a walk or run. Everyone needs a little fresh air and some vitamin D. So get up, get out and get lost for a bit! If the weather creates an obstacle, find an inside loop to tackle. Some wellness programs even have facility walking maps available.

3. Lift. Keep a pair of hand weights in your desk and hit the nearest conference room for a strength training session. You can cover every muscle group by focusing on different movements. If the hand weights are too much, use your own bodyweight. It’s just as effective.

4. Do some yoga poses. Calling all yogis! Keep an extra mat in the office, hit that conference room and get your Namaste on. Invite others to join. Working out as a group helps keep you consistent and on track.

5. Try your employee gym or fitness classes. Some wellness programs are upping their game by offering employee gyms or fitness classes. If you’re lucky enough to have this opportunity, take every advantage.

And When Your Lunch Workout Is Done …

If you followed these tips then, CONGRATS! You snuck in a quick workout over lunch but actually need to go back to work now. How do you avoid not smelling like B.O. the rest of the day, especially if your employer doesn’t have a locker room? No problem! You care enough to work out, so you’re kind of a badass anyway, which means you don’t mind roughing it a bit. Wash your face (touch up that makeup if needed), lotion, spritz off with your fave body spray, reapply deodorant, toss on some fresh clothes and you’re off.

Oh, but you still need to eat? No problem for you with your on-the-go busy lifestyle. Pack a smart lunch and enjoy it at your desk or during your next meeting. This is life and neither is perceived as out of the ordinary (other than the fact that you’re a ROCKSTAR for kicking your to-do list in the butt!).

NO EXCUSES. Conquer today and every day! —Nichole



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‘YOUv2’ Workouts Focus on the Fun

I had a few different fitness setbacks pile up, so between a cranky achilles on one leg and an IT band flare-up on the other, followed by dental surgery and a cold … let’s just say I’m a little deconditioned and in need of a good beginner workout to get me back in the swing. […]


I had a few different fitness setbacks pile up, so between a cranky achilles on one leg and an IT band flare-up on the other, followed by dental surgery and a cold … let’s just say I’m a little deconditioned and in need of a good beginner workout to get me back in the swing.

And I found it! I’m not sure where I first saw it, but a video of trainer Leandro Carvalho (he’s the Brazil Butt Lift guy) having the time of his life with a room full of “real-sized” women had me seek out his new YOUv2 workout DVD set.

I ordered it and promptly popped the first disc into my DVD player.

OMG, fun! Seriously, I’m in love with this workout set.

It’s not a big, complicated “system” — you get two discs with six 30-minute workouts. They’re primarily cardio but a couple of them focus on bodyweight sculpting.

You get a guide that goes over each workout, a four-week journal for charting your goals, “daily vibe,” and inspiration, a calendar to keep track of your workouts (with a cute backside of motivational sayings), and a Keep It Super Simple Meal Guide that features some good-looking recipes and a weeklong sample meal plan.

These aren’t intense, hard-body workouts by any stretch but that’s not what I was looking for. I glanced down at my Fitbit and saw that my heart rate was at a respectable 150 bpm while in the cardio phase.

Leandro is motivating and cheerful without being condescending — something that often crops up in workouts meant for the less fit. The background exercisers, diverse in age, race, and size, are freaking delightful — none of them fit the typical workout DVD mold, and they all appear to be having a blast. The music has a bit of a Baby Boomer vibe with songs like Love Shack, Hit Me With Your Best Shot, and Let’s Get Loud.

Best thing about these workouts — I promise you can complete them all without any modifications. That alone is a huge motivator. In fact, the only background exerciser doing anything different is the woman wearing weighted gloves for a little more upper-body resistance.

The set is available on DVD through Beachbody and Amazon and is also offered through its Beachbody On Demand streaming channel, which is available on many platforms, including Roku and Amazon Fire. One little extra in the streaming version is that there are kid-focused workouts, featuring younger exercisers.

How do you get back into the swing of exercise after a setback? —Gail



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5 Tricks Ultrarunners Use

If you’re looking to log some big miles this year, today’s guest post from Dave Essinger is one you can’t miss. He’s sharing the tips and tricks that he and other ultrarunners use to run far, train hard, and stick with it even when it’s beyond challenging. Dave’s new novel about ultrarunning, Running Out, is available […]


If you’re looking to log some big miles this year, today’s guest post from Dave Essinger is one you can’t miss. He’s sharing the tips and tricks that he and other ultrarunners use to run far, train hard, and stick with it even when it’s beyond challenging. Dave’s new novel about ultrarunning, Running Out, is available from Main Street Rag Publishing Company. See more at www.dave-essinger.com.

As someone who runs absurdly long distances for competition or fun, I’ve given a lot of thought to what keeps us going when a workout gets difficult, whether it’s a few easy miles on a day you’re just not feeling it, or a race through a hundred miles of mud. In my recent novel Running Out, when my protagonist is stranded in the remote wilderness of northern Quebec, I’ve tried to explore just how far an ideally trained and extremely motivated individual is physically and mentally capable of pushing themselves.

Most of us, though, aren’t running because we have to, or in such dire circumstances; we’re doing it on purpose, by choice, and because it’s something we tell ourselves we want to do. It’s no secret, though, that most workouts and races are not fun and easy all through, no matter who you are or how well-trained, whether you’re gunning up to finish your local 5k, or Shalane Flanagan killin’ it in the New York Marathon.

So what tricks do experienced runners use to keep themselves moving?

Limit your options for quitting.

Kimberly Durst, a multiple finisher of the Vol State 500k ultramarathon — it’s a road race across the state of Tennessee, the long way — has told herself, “If nobody can scrape my carcass off the road until tomorrow, I might as well run all night.” On a smaller scale, if we set ourselves up with limited options to quit on a workout — an out-and-back course, for example, that’s half as far out as we want to cover — then we can plan and take into account our lulls of motivation, when we’d bail if we’d didn’t have X miles to go.

Bring someone you can’t let down.

Other runners bring loved ones to the finish line. Runner Aneta Zeppettella, race director of the Broken Toe 50k and the Dog Gone Long Run in southern Ohio, says, “my 11 year old daughter was waiting for me at the finish line wearing her ‘Strong Like Mom’ shirt. How can you quit?”

Break it up.

Many runners will break a race or workout into tiny, achievable parts. No one goes into a 100-mile race thinking about the entire race. Accomplished ultrarunner Seth Chin-Parker practices “localized optimism.” He says, “You can’t go in thinking ‘I am going to run 100 miles so fast.’ Instead, get through the race by focusing on what you can do… Stay positive. Focus on the immediate.” This is a principle that works on any scale: if the next mile feels daunting and far, just run to the next tree or telephone pole. Then, sight in on the next one.

Think of your “sweat equity.”

By the time you’re tired, you’ve invested a lot of energy already, and quitting partway in means you’d have to repeat all that work just to get back where you are now. Derek Tinnin, who runs the Order of Ultra group online, tells himself during long races, “If I stop here, I have an entire year to think about it, and then run all that again just to get back to this exact same spot.”

“Suffer forward.”

Jessica Croisant, who blogs and podcasts at Sugarstride, argues that if it’s going to hurt anyway, you might as well keep moving. “It’s going to hurt. Not if but when. When it does, I tell myself to keep going. You can suffer slowly or you can suffer forward. Suffer forward and make your pain productive.”

And that’s what we’re out there for, right?  Making our pain productive, achieving something we wanted to do, whether it’s covering one mile or one hundred?

Durst — the first runner quoted above — adds, “Nobody fetched my carcass. I ran all night, and decided if I’d gone 157 miles I might as well go the other 157,” illustrating that we all rely on the same kinds of tricks, whether we’re going 5k or 500k.

What tricks do you use to run farther — or are these all new to you? —Dave Essinger



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5 Mistakes to Avoid to Get Your First Pull-Up

The strict pull-up … it’s the holy grail of bodyweight exercises. More and more women are adding them to their fitness goals and for good reason — pull-ups do great things for your posture and they’re super empowering. The problem is we’re not really sure how to get there. It’s not a movement that we’ve […]


The strict pull-up … it’s the holy grail of bodyweight exercises. More and more women are adding them to their fitness goals and for good reason — pull-ups do great things for your posture and they’re super empowering.

The problem is we’re not really sure how to get there. It’s not a movement that we’ve grown up with the way our male counterparts did. Our first attempts often involve gripping the bar, pulling with all our might, and then getting frustrated when we go nowhere.

But rest assured, it is possible to get there with focused work and a few adjustments.

The Reasons Why You’re Still Struggling with Pull-Ups

1. You don’t use your core. You might have been under the impression that pull-ups are a back and upper-body exercise but they’re actually a whole-body exercise. Everything must be tight and turned on, especially your core. Without your core, your arms are pulling dead weight … good luck with that. I see so many people attempting pull-ups with their knees bent — and they struggle and struggle and struggle. Bending your knees is keeping you from really engaging your core enough to help your poor arms out.

The Solution: Be in a hollow body position while you’re hanging from the bar. Either cross your feet at the ankles and squeeze your legs together or skip the cross and just squeeze those thighs together like you mean it. Think about zipping up the center line of your body and stay tight the whole way up and down. Practice on the floor by doing Hollow Body Holds and Dead Bugs.

2. You don’t activate your lats enough. Most of us live a forward-oriented life which causes our upper back and shoulders to round forward for most of what we do during our days. This position leaves our lats overstretched and weak, which makes it difficult to turn them on when we want to use them. Activating doesn’t sound as sexy as strengthening but, trust me, it’s way sexier (and critical) because you can’t have strength without activation.

The Solution: Work on actively turning on and using your lats. Try Ring Rows and Inverted Rows. Also, spend time working with Face Pulls, Resistance Band Pull Aparts, and Barbell Rows (check those out below). Focus on engaging the larger muscles of your back to initiate the movement.

3. You only ever use band assistance. This is the most common mistake I see. The first few inches of pulling from the hang position (the bottom of the movement) are the hardest. So many people turn to bands for a boost because bands provide the most assistance at the bottom of the movement (since tension on the band increases as it’s stretched away from the anchor point). For this reason, bands aren’t very effective at getting you strength there at the bottom where you need it most.

The Solution: While band-assisted pull-ups certainly have their place, don’t only do them. Mix it up and try:

  • Scap Pull-Ups (aka Lat Pulls): Grip the bar with your arms fully extended. Without bending your elbows, squeeze your shoulder blades together on your back. Hold there for several seconds at the top, then release and repeat.
  • Flexed-Arm Hangs: Use a step to grip the bar with your chin over the bar and hold there by squeezing your back muscles (not by scrunching up through your shoulders) while maintaining the hollow body position.
  • Slow Negatives: Either use a step or jump to get your chin over the bar then slowly lower yourself all the way until your arms are fully extended. Try not to just bail out toward the bottom where it gets hard — fight through those last few inches so that you build up the strength there at the bottom.

4. You don’t let yourself struggle. Often we get hung up by thinking that in order to get stronger, we need to be doing sets of 10-12 reps — which forces us to pick an assistance option where that higher number of reps is possible.

The Solution: Instead, try different rep schemes like 5 sets of 3-5 reps resting 2 minutes between sets. Go with options that are more challenging and do more sets (higher volume) of less reps. You should be able to complete all reps with good form but the last one or two should be very challenging. Let yourself struggle a little.

5. You don’t do enough pull-ups. Spoiler alert … in order to get better at pull-ups, you need to do more pull-ups. Seriously, you’ve got to work on them a lot. The more consistent you are, the faster you’ll get there.

The Solution: Try committing to 30 minutes of pull-up accessory work three days per week. If you’re serious about nailing that first one prioritize it, commit, and make it happen.

Do you have pull-up goals? —Alison



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How Jenn Found Herself, Hit Her Goal Weight and Stopped Dieting

Is it possible to break the yo-yo dieting cycle? And get real and lasting results — minus the deprivation? Even if you’ve fallen off track? It totally is. And Jenn E. is proof. After giving up the dieting drama, this inspiring and, frankly, adorable-as-hell 52-year-old doesn’t feel (or look!) a bit her age — and […]


Is it possible to break the yo-yo dieting cycle? And get real and lasting results — minus the deprivation? Even if you’ve fallen off track?

It totally is.

And Jenn E. is proof.

After giving up the dieting drama, this inspiring and, frankly, adorable-as-hell 52-year-old doesn’t feel (or look!) a bit her age — and was able to hit her goal weight. And she’s here to tell you that you can do it, too!

Her secret? Read on for our one-on-one interview with Jenn about her experience in our weight-loss with self love program, the 10 in 4 Challenge

What is your history with dieting?

OMG, girl, we don’t have all day! My mom put me on my first diet when I was in fifth grade and through the years I’m pretty sure I tried just about every diet on the planet (sometimes more than once): 3 Day Wonder Diet, Scarsdale, Rotation Diet, Miami Heart Institute Diet, The Diet Center, South Beach, Atkins, Hollywood Diet, the Cabbage Diet, Nutri System, Jenny Craig, Eat More Weigh Less, Carb Cycling, Paleo, Mediterranean, Weight Watchers … the list is endless.

To my credit, I never tried that HCG thing where you had to give yourself shots. Or the Keto thing — but that’s likely because I’d lost most of my weight before it was a thing — I mean, come on. I pretty much embraced ANY diet that promised endless bacon …

What were your challenges before doing the 10 in 4 Challenge?

Well. Four years ago I finally lost all my [excess] weight (85 pounds). And I’ve successfully (if not always completely effortlessly) kept it off. My normal pattern is 5 pounds of summer weight gain (vacation!), then back to normal eating and it comes off.

Until this year.

Exhibit A: We made a huge long distance move and I miss my friends. Plus had to find new fitness routines. And I had a bad attitude so it was hard. Exhibit B: I had some physical issues that seriously set me back — I couldn’t do the things I normally do. Exhibit C: Huge pity party ensued throughout my Summer of Food (and wine!). Result: A 15-pound gain from March through September, and a constant feeling of spiraling out of control.

How did the 10 in 4 Challenge help?

When I stepped on the scale around the end of August, I saw a number I hoped never to see again. I thought to myself in that instant that I was NEVER going back down that doom loop of gaining and regretting. Fortunately, I knew from a lot of experience that my personal keys to success are accountability, consistency and community. I had no problem with the food plan I’d always used, but a couple other things were missing from the equation. 10 in 4 offered everything I knew I’d need to succeed.

What was your biggest ah-ha from the 10 in 4 Challenge?

Two things. First, I don’t REALLY know everything about nutrition and weight-loss already! I learned if I can just keep an open mind, there are a ton of things still to learn and practice in pursuit of my best self. And second, PLANNING and STRUCTURE are the elusive keys to my kingdom.

What was the best part of the 10 in 4 Challenge?

Hmmm. I’m going to go with community here, although the focus on planning is a close second. I’m a talker, and kind of an over-sharer, and very, very focused when I take on a challenge. So it helps me tremendously to be able to blurt things out in the Facebook group, both giving and receiving support along the way. The planning and check-ins are also pretty huge — if I know someone is EXPECTING me to do something, I generally do it — where I might not if “no one is looking.”

What’s your life like outside of the 10 in 4 Challenge? How do your healthier habits help you to live your life?

Outside 10 in 4 I’m incredibly active, and still exploring ways to connect and be involved in my new community. I love to travel, to be outside, to ride my bike and crush a fuzzy yellow tennis ball. I’m ultra-competitive (mostly with myself so please don’t send me a step challenge!) and love setting new goals to work toward! The habit I constantly work on in the 10 in 4 Challenge is planning — this is critical for me, as I’m on the go, and not always sitting at home where I can have a well-thought-out meal or snack. Thinking about my week holistically (fitness + food + self time) has been a game-changer for me.

What awesomeness is next for you?

My next goals are getting a personal training/coaching certification and biking a century ride next year! I started 10 in 4 at the beginning of September, and have lost 16.5 pounds as of this week. I’m right at my goal weight, and plan to continue with the 10 in 4 Challenge, adding a couple of things in to maintain vs. lose at this point. I couldn’t be happier to have finally found myself again, along with a new community of friends!

Isn’t Jenn the best?! (I’m not just saying that because we have the first same name either.) Learn how you can get results like Jenn here—Jenn



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Free Webinar: Breaking Through the 3 Weight-Loss Blocks You Didn’t Know Were Holding You Back (But Totally Are)

Here’s a fact: you only know what you know. via GIPHY Here’s another one: you can’t know what you don’t know. via GIPHY And, guys, the stuff that you aren’t aware of may actually be holding you back from reaching your health and fitness goals — especially if you’re trying to drop pounds. WITHOUT YOU […]


Here’s a fact: you only know what you know.

via GIPHY

Here’s another one: you can’t know what you don’t know.

via GIPHY

And, guys, the stuff that you aren’t aware of may actually be holding you back from reaching your health and fitness goals — especially if you’re trying to drop pounds. WITHOUT YOU EVEN REALIZING IT.

via GIPHY

We know. But don’t worry; we’ll get through it together.

via GIPHY

Because we, along with our fave personal trainer Dave Smithhave put together a webinar busting the 3 weight-loss blocks you didn’t know were holding you back (but totally are).

This class will take the three most common hidden weight loss beliefs we see in the women we work with and ninja-chop them, so that you can get on with your bad self.

via GIPHY

And, the best part is that this webinar is totally free! All you have to do is sign up and join us live on January 2, 2018, at 8 p.m. EST. Can’t make it live but still want to see it? No worries! Everyone who signs up will also have access to a recording of the event!

Can’t wait to see you next week! —Jenn & Kristen



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Podcast Ep 62: Dave Smith Debunks Weight-Loss Myths

Back by popular demand, it’s the amazing Fit Bottomed Dude Dave Smith of Make Your Body Work returning to bust some health and fitness myths! If you think calories in versus calories out equals weight loss … oh, plan to get schooled on that, plus quite a few more things (with love, of course). We also […]


Back by popular demand, it’s the amazing Fit Bottomed Dude Dave Smith of Make Your Body Work returning to bust some health and fitness myths! If you think calories in versus calories out equals weight loss … oh, plan to get schooled on that, plus quite a few more things (with love, of course). We also talk about harnessing your inner motivation and how to successfully break bad habits for a happier and healthier you.

Dave also talks about the 10 in 4 Challenge where you can join a fabulous group of women and get the inspiration (along with the perspiration) to hit your wellness goals. And in the end, he turns the tables to ask the FBGs the final question — which kind of blew our minds!

Also, the Fit Bottomed World is thrilled to say we are again sponsored by VARIDESK. When it comes to making your workspace as healthy as the rest of your life, well, they’ve got it going on. See all the cool goodies they offer here.

Here are a few highlights from Dave in this ep …

Podcast Episode 62 Highlights with Dave Smith

  • Uncovering the top weight-loss myths that hinder your progress
  • Why calories in versus calories out is a flawed strategy to hit your weight goals
  • Tips for ditching “all or nothing” thinking
  • The importance of having a community that supports your health and wellness goals
  • Having the mindset to incorporate movement into your life — and not just label it as “exercise”
  • The secret to setting healthier habits
  • The new workout he has incorporated into his regimen (Hint: it includes a pose called malasana)
  • Plus, we talk more about the 10 in 4 Challenge and our new free webinar!

Get the episode with Dave Smith here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

What fitness myth do you wish more people knew the truth about? Let us know in the comments below! Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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Friends With Workout Benefits

Everything is better with friends. Including workouts. Not only do buds make workouts more fun, but also — not matter what type of workout you do together — they give you a better workout. Check out the infographic below from Woodside Health and Tennis Club to see why that is! Who are your best workout buds […]


Everything is better with friends. Including workouts.

Not only do buds make workouts more fun, but also — not matter what type of workout you do together — they give you a better workout. Check out the infographic below from Woodside Health and Tennis Club to see why that is!

Who are your best workout buds and what are your fave workouts to do with them? Shout out to all these ladies whom I love to do burpees — or really anything active — with! —Jenn



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5 Ways to Upgrade Your Next Workout

Ever been on a flight and randomly gotten upgraded and said, “No thanks. I’ll go ahead and stay in coach”? Yeah, us neither. via GIPHY Which is why today we’re upgrading your next workout in five fun ways. via GIPHY (Sorry, we don’t have much clout with the airlines, but if we could we’d upgrade […]


Ever been on a flight and randomly gotten upgraded and said, “No thanks. I’ll go ahead and stay in coach”?

Yeah, us neither.

via GIPHY

Which is why today we’re upgrading your next workout in five fun ways.

via GIPHY

(Sorry, we don’t have much clout with the airlines, but if we could we’d upgrade you there all the time, too!)

Upgrade Your Intensity

You’ve heard of HIIT and probably know the results it can get, but are you doing it right, really? An easy way to track if you are or not is with a simple heart rate monitor. There are tons of them out there (although we just were sent the Nokia Steel HR for a sponsored campaign and it was AWESOME — so simple to use and looks more like a pretty watch than your usual fitness tracker), and they’re a great way to see if you’re truly getting up in that 80-plus percentage range of your maximum heart rate.

Another option is to take a class like Orangetheory Fitness, which actually tracks your heart rate during the class and helps you to get in the right zones.

And, if those options aren’t right for you, don’t discount the rate of perceived exertion! Basically, to truly do HIIT, you need to be working so hard that you can’t say much — and then recover back down so that you can chat before you push hard into another interval again. (We’ve got tons of HIIT workouts to try here.)

No matter how you do it, changing your intensity can be a great way to get results. (And remember, as you get fitter, you’ll likely need to switch things up or make them harder in order to truly challenge yourself.) Oh, and if you always go hard, try slowing it down for other perks.

Upgrade Your Hydration

We love water. We love water with lemon. And lime. And berries. And orange. And pizza (just kidding).

And water is great. But for really sweaty or long workouts or when we just can’t seem to get fully hydrated even though we’re drinking all the water (hello, jet lag), we also really, really dig Liquid I.V.

The name sounds a little clinical, but it’s basically a clean (no preservatives, artificial sweeteners, colors, flavors, gluten, dairy or  soy) powdered drink mix with electrolytes. It tastes  great (with half the sugar and calories of most sports drinks) and adding one packet to 16 ounces of water has the same effect as drinking two to three glasses of water because you absorb it better. Cool, eh?

Upgrade Your Recovery

In a lot of ways, your next workout is only as good as the recovery from your last workout was. Hydration, sleep, protein and proper nutrition are obviously key to recovering well, but so is the pain that hurts so good: foam rolling. We’ve reviewed tons of foam rollers over the years, but one that we’re currently digging on (or cursing at) is the Sissel Myofascial Roller.

It’s not the most dense foam roller we’ve ever been on (this is), but it definitely digs in to those muscles deeply and we love how ergonomic it is. Plus, notice how it has place for your hands to hold built straight into it. Brilliant!

Upgrade Your Mindset

What thoughts are you thinking before, during and after your workout? What thoughts are you thinking about your body? Your performance? Your life? What thoughts are you thinking about YOU? In order to reach your full potential in and out of the gym, the right mindset is essential. And in case you need a little help getting there, we created the Fit Bottomed Reset Email Course just for you. It’s totally free and totally waiting for ya to take it here.

Another resource we love for getting your mind and body healthy is the 10 in 4 Challenge, our weight-loss with self love program. Get deets on it here now.

Upgrade Your Weights

How heavy are you lifting these days? Have you moved past doing modifications of certain moves, like push-ups on your knees? You know how the saying goes: if it doesn’t challenge you it doesn’t change you. So get challenged!

That may mean trying strength training for the first time. Or reducing the number of push-ups you can do but doing them all on your toes this time. Or picking up a barbell. Or investing in some awesome strength training gear for your home (here’s our fave stuff!). Or doing a new workout (we recommend this one to go heavy.) Whatever it is, do it for an instant workout upgrade.

Did you try one? How did it change your workout? —Jenn



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5 Ways to Keep Your Energy Up When an Injury Keeps You From Exercise

If you’re committed to a regular workouts to keep both your mood and energy up, you may be in for a rude awakening when an injury slows you down. Aside from the frustration of not being able to do your workout, you may sink into a state of lethargy from not frequently moving your body. […]


If you’re committed to a regular workouts to keep both your mood and energy up, you may be in for a rude awakening when an injury slows you down.

Aside from the frustration of not being able to do your workout, you may sink into a state of lethargy from not frequently moving your body.

To keep that lethargy from becoming your new normal, it’s wise to engage in other activities that feed your mind, body and spirit the same way that your exercise routine does, but without aggravating your injury.

Here are five ways to keep your energy up when an injury has got you down.

1. Play Music

Put on a song, but not just any song. Choose something that speaks to you directly so it will impact your mood. Studies have shown that listening to music releases a mood-enhancing chemical in the brain, so you may experience something similar to a  runner’s high when you pop on your favorite Stevie Wonder tune. Add a little movement while you listen, and you just may find yourself dancing — another excellent way to keep your energy up.

2. Eat Clean

If you’re unable to work out regularly, sticking to a healthy eating plan will help you feel better. Eating junk will not only make you susceptible to weight gain, it will also trigger mood swings and energy crashes. While you don’t have to restrict yourself to the point of dissatisfaction every time you eat, you do want to make healthy choices most of the time so that your meals provide nourishment and energy.

3. Meditate

Although it doesn’t look like much from the outside, sitting still in meditation allows your mind and body to relax, which restores your well-being. By focusing on your breath and allowing your thoughts to calm, your nervous system resets in a way that is similar to taking a nap. And don’t worry if your thoughts never calm; the act of simply sitting will still boost your energy.

4. Take a Walk

While sneaking in a walk by parking far from your destination or taking the stairs instead of the elevator is always a good idea, you’ll experience even more benefits when you make walking a part of your routine. You may notice that by strolling outside you inspire more creativity in your life as it provides the space you need to clear your head. And now with temperatures dropping, the brisk air will serve as a major wake-up.

5. Exercise

Depending on where you’re injured, you may still be able to participate in a modified workout by focusing on the areas that aren’t hurt. This means if you’re suffering from a twisted ankle, try an activity that you can do seated or lying down (like Pilates) so there’s no pressure on your ankle. You could also do upper-body weight training (like this workout). The point is to keep your blood flowing and to move your body regularly because this ultimately will keep your energy up.

How do you keep your energy up when you can’t do your regular workout? —Elysha



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Mindful Running Workout

We recently ran a mindful running post on Fit Bottomed Zen with the 411 on Dynamic Running Therapy (DRT) from William Pullen, the psychotherapist who has literally written the book — Running with Mindfulness: Dynamic Running Therapy to Improve Low Mood, Anxiety, Stress, and Depression — on it. And today, we’re sharing a mindful running workout from that same book that puts DRT into practice! Mindful Running Workout […]


We recently ran a mindful running post on Fit Bottomed Zen with the 411 on Dynamic Running Therapy (DRT) from William Pullen, the psychotherapist who has literally written the book — Running with Mindfulness: Dynamic Running Therapy to Improve Low Mood, Anxiety, Stress, and Depression — on it. And today, we’re sharing a mindful running workout from that same book that puts DRT into practice!

Mindful Running Workout

  1. Once you are on the move, find a comfortable pace. This may be a different pace on different days, depending on your mood.
  2. Take a moment or two to become mindful of the weather and your surroundings. Be conscious of the colours, smells and shapes around you.
  3. Once you have a little momentum, remind yourself of your intention to run mindfully.
  4. When you are ready, choose a foot, whichever feels more comfortable, and count each time it hits the ground. Remember only one foot, and the same one each time.
  5. Count ten steps, beginning once more at one when you have done so. Keep this going.
  6. When invasive or unhelpful thoughts come, just acknowledge they have come and then let them go before returning to your mindful running.
  7. If the thoughts return, then once more let them go. It may take some time for you to get familiar with mindful running and there will be days it is harder than others.
  8. If the thoughts are saying you cannot go on any longer, ask yourself if they spring from your mind or your body. If they come from your mind they are just thoughts and not the truth, let them pass on by.
  9. When you find yourself in the kind of zone where the world disappears and it is just you and your steps, then you are in your flow.
  10. If you want to mix things up, you can try counting your breaths instead of your steps. Be mindful of the fullness of the breath as you do so. Enjoy the sensation of filling and emptying your lungs.

Mindful Running Workout: Variation 1

  1. Repeat steps 1–3 above.
  2. When you are ready, start to concentrate on all the sensations you are experiencing. Begin with your body — really feel the sensation of your heel as it hits the ground. Feel the breeze on your neck or as it hits the sweat on your brow. Note how the fabric of your running gear moves with each stride and how it feels against your body. Continue through the rest of your senses. This exercise is about becoming present to your body and its sensations.
  3. As above, when invasive or unhelpful thoughts come, just acknowledge them and let them go before returning to your mindful running. Only sensations should be in your mind.

Mindful Running Workout: Variation 2

  1. Repeat steps 1–3 above.
  2. When you begin to run, look at your surroundings as you pass. Really look at the detail of what is around you. This may mean the path in front of you or the trees and flowers around you. Make this your mindful running practice. Become one with your environment. This exercise is about raising your awareness and absorbing as much of your environment as you can.
  3. As above, when invasive or unhelpful thoughts come just acknowledge them and let them go before returning to your mindful running. It is only sensations that should be in your mind.

From Running With Mindfulness: Dynamic Running Therapy (DRT) to Improve Low-mood, Anxiety, Stress, and Depression by William Pullen, published on September 26, 2017, by Plume, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2017 by William Pullen



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Sign Up for Fit Bottomed Reset: Our FREE 5-Day Email Course to Love Your Body and Your Life

Wanna feel strong? Confident? Expansive? Alive? via GIPHY Wish that you could get a new, fresh start on a healthy life that truly fulfilled you (and not just a life that you “should” be living)? via GIPHY What if we told you we can help you do that in just five days … and that […]


Wanna feel strong? Confident? Expansive? Alive?

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Wish that you could get a new, fresh start on a healthy life that truly fulfilled you (and not just a life that you “should” be living)?

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What if we told you we can help you do that in just five days … and that it’s totally free?

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Yep, that’s how we feel, too. Say hello to the new — and FREE — Five-Day Fit Bottomed Reset email course.

  • Embrace the right mindset to get healthy
  • Break through hidden blocks that have kept you from being your healthiest
  • Create lasting and lifelong healthy habits so that you never have to “diet” again
  • Feel strong and confident in your body
  • Build a life — and body — that you love, inside and out

We thank you in advance for joining us.

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And feel free to share this with your friends and loved ones so they can join you! We say the more the merrier when it comes to making the world a healthier, happier and more body positive place. —Jenn & Kristen



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The Cyber Monday Deal You Can’t Miss

Do you ever wish that healthy eating was, well, easier? via GIPHY Like, that you could just magically know what foods to eat to reach your goals … in the right portions … with a weekly meal plan … and also have access to recipes that would help you get there? via GIPHY Maybe even […]


Do you ever wish that healthy eating was, well, easier?

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Like, that you could just magically know what foods to eat to reach your goals … in the right portions … with a weekly meal plan … and also have access to recipes that would help you get there?

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Maybe even with the ability to adapt your plan based on food intolerances and preferences? Or macros?

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Guys, we have that. It’s called Meals for Results, a new food-planning tool we partnered on with the awesome trainer Dave Smith (you might remember Dave from this!).

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And, because it’s us, of course there’s no calorie-counting or food tracking or any of that mind-wasting obsessive “diet” stuff to do or get trapped up in. It’s simply an easy-to-use food planning tool with 1,000+ recipes that helps you to reach your goals — whether that’s losing weight, boosting energy, feeling younger or just busting out of a food rut.

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Meals for Results saves you time, nixes meal-planning stress and gets results. And you can try it for a week for only $7. For real! We mean, that’s practically the price of a PSL these days. (The video says the offer expires in October, but we’re bringing it back for Cyber Monday!)

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Get all the deets and try Meals for Results here or below.

We’re loving it and think you will, too! If you’ve got questions about Meals for Results, leave ’em in the comments and we’ll answer lickety split! Jenn & Kristen



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How to Have a Breakthrough at the Gym (or in Any Area of Your Life)

You guys know how the gym is a metaphor for life, right? via GIPHY Like, how the challenges you face in workouts — be it a race, lifting a heavier weight or conquering a new move, like a pull-up — are a great parallel to the challenges you face in life outside of the gym? […]


You guys know how the gym is a metaphor for life, right?

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Like, how the challenges you face in workouts — be it a race, lifting a heavier weight or conquering a new move, like a pull-up — are a great parallel to the challenges you face in life outside of the gym? I mean, I don’t know how many times I’ve had to deal with something annoying like a tech issue or a flat tire, and been like, oh, hey, I GOT THIS. After all, I did 50 burpees this morning.

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It’s all about changing your perspective. And building confidence. Because when you build confidence in one area of your life by doing something new — maybe something you thought you couldn’t before — that feeling bleeds over into other areas of your life. And that’s awesome. Because confidence feels GREAT. (And looks good on ya.)

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And we want you to feel confident. And amazing. And like everything you truly are. Which is why today we’re sharing ways for you to bust out of your comfort zone in ALL areas of your life. The gym is on there of course — that’s always a good place to try new stuff and we’re certainly in favor of that — but there’s also suggestions for busting out of your comfort zone in areas outside of the gym.

Because just like a breakthrough in the gym can result in a breakthrough in another area of your life, a breakthrough in your career or relationships, can also give you a breakthrough in the gym. Neat, huh?

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Your Career

There’s so much room in the workplace to grow. Maybe it’s by asking for a raise. Maybe it’s taking on a new project. Maybe it’s mentoring someone — or asking someone to mentor you. Maybe it’s applying for a new job or researching how to start your own business. Maybe it’s going back to school.

For Kristen and me personally, we’re putting this one into action by taking the online certification course for Zen Barre (for the record, they offered us this opportunity and we loved the concept so much we jumped at the chance). We’ll be talking about this much more in the coming months, but we are SO excited. Kristen and I have certifications in other areas (her: track/tri and me: personal training/health coach), but nothing like Zen Barre, which puts a mindful/meditation twist on barre. (And, if you guys want to join us in the training, you can actually get 20 percent off with the code “fitbottomedgirls”!) It’s definitely getting us out of our comfort zones and pushing our limits — and who knows what cool things will come from it!

Your Home

Take a look around at the place you live. Is there a home renovation project you could tackle? An area that you could declutter? An art project you could take on? A new recipe you could try in the kitchen? An area that you could plant something new or start a garden? What new thing can you do to make your space more … well … YOU?

Your Relationships

There’s so much possibility to bust out of comfort zones in your relationships. Maybe it’s starting a new one. Or ending one that’s no longer serving you. Or speaking your truth (even when that’s really scary). Maybe it’s forgiving yourself or getting to know yourself better. Maybe it’s taking the path to loving yourself unconditionally or finally breaking your all-or-nothing mentality.

Your Community

Like Toni Carey said in our podcast ep with her, when you see a need in your community, fill it. How could you get out and make a difference in the immediate world around you? Could you volunteer? Go to a community event? Reach out to your neighbors? Make a new unlikely friend? How can you bust out of your daily bubble and met others different from you?

Your Workouts

Again, there’s nothing like a new workout class (hey, maybe you want to take a Zen Barre class!) or a new, kinda intimidating goal to help you see that you can tackle just about anything. I mean, after I ran my marathon, I knew that I could do ANYTHING I put my mind to. I think of that race pretty much any time I am struggling with something. Honestly, pretty much every time I run, I find myself saying: Girl, surely you can get through this 5k; you ran a freakin’ marathon!

Where is a breakthrough just waiting to happen for you? —Jenn



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7 Things You Can Do Today to Be an FBG

You know what it means to be a fit bottomed girl (or guy). You realize you were put on this planet to do more than worry about your weight. And you’re pretty damn aware that dieting really, truly, seriously doesn’t work. You get it. You get us. But maybe you’re still not sure about just what it […]


You know what it means to be a fit bottomed girl (or guy). You realize you were put on this planet to do more than worry about your weight. And you’re pretty damn aware that dieting really, truly, seriously doesn’t work.

You get it. You get us.

But maybe you’re still not sure about just what it is you need to do. Knowing all of this is great, but taking tangible steps toward a healthier, happier future?

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Yeah, that’s next level. And we’re sharing seven things you can do — today — to become an FBG. Some are simple, some might take you a little bit outside your comfort zone, but the one thing they have in common is that they’ll all help you become an even more awesome version of yourself.

Step 1: Find your why.

The real reasons most of us have for wanting to be fitter, leaner, and healthier rarely have much to do with how we look. Not that liking what we see in the mirror isn’t a factor — because it is! But the truth is that when you love who you are, and you make healthy choices stemming from a place of self love (i.e. I’m going to the 6 a.m. bootcamp because I want to be strong and have more energy, versus I have to go to the 6 a.m. bootcamp because I ate pizza and need to work off those calories, plus my thighs rub and deserve to be punished), guess what? You’re far more likely to actually like what you see in the mirror — regardless of how that reflection actually looks. Finding your why requires some digging, and maybe a big of journaling, but once you find it, get ready for your game to change.

Step 2: Figure out how you really want to feel.

Once you’ve got your why, drill down deeper and think about how you want to feel. How do you want to feel when you look in the mirror? When you wake up in the morning? When you meet friends for coffee? When you play with your kids? When you give a presentation at work? When you make love? Then dig deep into what it would take to feel that way, like more effort at the gym, a cleaner way of eating, a keener focus on your mental health. This will help you set goals — and that why you just came up with will help you stay on track as you work toward them.

Step 3: Show kindness … starting with yourself.

When a negative thought pops in, (like, “I’m not fit enough to even run around the block,” or “I have no self control around cookies,) ask yourself if you can see things differently. Maybe you’re not ready to run around the block yet, but what can you do — and how does that compare to what you could do when you tried it the first time? Perhaps you had more cookies today than you would’ve liked, but empower yourself with the knowledge that a new slate starts now — and you truly deserve the effort it takes to make better choices. It’s about progress, not perfection, and each small step you take, every seemingly tiny good choice you make, all add up to awesome results down the road.

Step 4: Then spread that message.

The more you notice — and change your thinking around — negative self-talk, the more you’ll notice it when it comes up with friends. Instead of joining in when your friends start discussing things they dislike about themselves, jump in with positivity. What do you admire about them? Think beyond physicality, too, because although we can fixate on that when we’re on a fitness journey, we all know that there’s a lot more to each of us than a body. Speaking up can be scary, but seeing your friends come around and learn to love their own perceived faults is worth working through a bit of fear. Trust us on this one.

Step 5: Honor — and listen to — your body.

It’s one thing to push yourself to your limits, but it’s another to ignore the messages your body is trying to send. Nutrition and fitness don’t have one-size-fits-all labels, so while the high-protein eating plan your friend who loves CrossFit is following might be perfect for her, know that it might not give you the energy you need. Some people do really well with a diet higher in healthy fats, some folks process carbs well. There are athletes who live for the next ultramarathon, and there are plenty of yogis who’ve found health and joy on their mats. Find the healthy foods — and the activities — you love, see how your body responds, and adjust accordingly.

Step 6: Befriend your fears.

If it doesn’t challenge you, it doesn’t change you. After all, if the workouts or types of meals you’ve been sticking to for years aren’t giving you the results you want, why stick with them? It doesn’t mean you have to stop doing things you enjoy — because, hey, if you love long walks on the beach or your Saturday morning Vinyasa flow class, stick with it. But don’t avoid trying new things out of fear of the unknown. Join a knowledgeable, fit friend at the gym (or take a class or book a session with a personal trainer) and ask them to take you through the weight room if you’re intimidated. Unable to imagine more than a day or two without ice cream? Commit to nourishing yourself with whole, healthy foods for a few days — and enlist friends or a support group to help you stay accountable. And that leads us to …

Step 7: Surround yourself with support.

The people who love you want you to be healthy — but seeing a friend lose weight and become quite fit can bring up some tricky emotions, too. It’s important to have at least a couple of people in your corner when you’re committing to a healthier lifestyle for the long haul, not only because you’ll hit some obstacles as you get started, but also because, once you get near your goals, it can be easy to fall back into old habits and lose some of the progress you’ve made. The good news? This support doesn’t have to come from people you’re around in person — you can find it in loads of places.

And, sure, we’re a little biased, but we think the support and accountability found in our 10 in 4 Challenge private Facebook group (open to all members who have ever done the Challenge) is one of the best around. Everyone there is on the same page (no Facebook-y pun intended) — they’ve learned the value of meal prep and planning, they understand portion sizes, and they’re all enthusiastic about sharing what’s worked for them in case others find it helpful. Oh, and yes, Jenn, Dave, and I are all in there too, answering questions and offering guidance as needed. It’s a pretty sweet community to be a part of.

Looking for a place where everybody knows your name — and is right there with you on your healthy lifestyle journey? Join us in the next 10 in 4 Challenge! —Kristen



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Podcast Ep 56: Dr. Josh Axe on Natural Health

Get ready for a super informative episode! Dr. Josh Axe is a certified doctor of natural medicine, a clinical nutritionist, a chiropractic physician and best-selling author with a passion to help people get well by using food as medicine. He recently authored Eat Dirt and Essential Oils: Ancient Medicine and operates one of the world’s most visited […]


Get ready for a super informative episode! Dr. Josh Axe is a certified doctor of natural medicine, a clinical nutritionist, a chiropractic physician and best-selling author with a passion to help people get well by using food as medicine. He recently authored Eat Dirt and Essential Oils: Ancient Medicine and operates one of the world’s most visited natural health websites at DrAxe.com.

We chatted with Dr. Axe about everything from functional medicine to adrenal fatigue to what his favorite essential oils are (hint — he never leaves home without his top pick!). Plus, he talks about his daily “spiritual triathlon,” favorite workouts and so much more.

Oh, and did you guys notice our new podcast sponsor? Yay, VARIDESK! Be sure to head on over to their site now to see all the cool active workspace goodies they offer. It’s seriously work- and life-changing! 

Some of our favorite quotes from this episode: 

Podcast Episode 56 Highlights With Dr. Josh Axe

  • The differences between traditional and functional medicine
  • The signs of adrenal fatigue and how to best treat it
  • How your food choices can affect your hormones
  • What causes a leaky gut and how it affects your overall health
  • His favorite essential oils and their different uses (and we share some of our favorites, too!)
  • Best practices for weight loss and the No. 1 food in which most people are deficient
  • The foods he keeps in his fridge and what he eats on a daily basis

Get the episode with with Dr. Axe here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

Have you ever tried functional medicine? —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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What It’s Like to Be Able to Eat Just One Cookie

I really didn’t think my relationship with food was too screwed up in my 20s. Well, other than a few dalliances with trying to figure out just how few calories I could get away with eating (and obsessively tracking each bite) and subsisting for days at a time on steamed broccoli and Slim-Fast before breaking […]


I really didn’t think my relationship with food was too screwed up in my 20s. Well, other than a few dalliances with trying to figure out just how few calories I could get away with eating (and obsessively tracking each bite) and subsisting for days at a time on steamed broccoli and Slim-Fast before breaking down and binging on Doritos and Chips Ahoy, that is.

Pretty typical for a girl coming of age in the late 80s and 90s, right? It wasn’t much different than what I saw basically everyone around me doing. I sipped my Diet Coke, told my stomach to stop growling and spent a ton of time on the elliptical, because, hey, wasn’t that the true path to a bikini body?

Yeah, hindsight sure is 20/20.

I wasn’t entirely unaware of the fact that I was developing some less-than-ideal habits. I knew that I couldn’t open a sleeve of Thin Mints unless I had someone to share them with … because I would eat them until they were gone. So mostly, I just didn’t open them — until, you know, I couldn’t take it anymore and tore them apart, leaving nothing but crumbs in my wake. And then I’d beat myself up over having no willpower, which felt terrible (because GOLLY do I hate to be criticized, even my myself), so I’d just feel like the most hopeless failure imaginable. The shame spiral started there and worked its way into just about every other aspect of my life, because if I wasn’t a strong enough person to resist a the siren song of Girl Scout cookies, how could I expect to ever succeed at anything? And, also, NO WONDER people didn’t like me and I wonder what other things I’ll fail at in my future …

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Oh, right. I was in a loving relationship, had a whole group of wonderful friends and supportive family, and although I wasn’t exactly in my chosen field just yet, I was moving right up in my place of work (and, unbeknownst to me at the time, would soon move into a career in digital media that would fulfill my dreams and then some).

But it was really hard to see the good stuff, let alone feel grateful for it all, through that toxic haze of self-loathing.

Did I mention I was also coaching youth volleyball at the time? So as I was battling with my own sense of self worth, I was spending a few nights a week trying to drill the love yourself/appreciate-your-body-for-what-it-can-do message into the minds of young women. And no, I didn’t see the disconnect between being a champion of body image one minute and scowling at my stomach in the mirror the next.

I didn’t experience the kind of ah-ha moment that Jenn did, so I feel like every time I tell the story of how I truly came to embrace myself, perceived flaws and all, it’s a little different. There were just so many things that brought me here. And they’re all important.

However, I have to give a lot of credit to the sport of triathlon. The sport got me to really push my limits — and, as I did so, I really had no choice but to learn about nutrition from a place of curiosity rather than judgement. I knew how terrible I felt during my first half marathon (during which I refused to eat or drink anything but water because I wanted to lose weight, and therefore I bonked), and I knew I never wanted to experience that again. As I learned more about what my body actually required to compete and train, my unhealthy associations (hunger with shame, eating with guilt) began to subside.

They eased further as I surrounded myself with more and more people who loved to be active — and also really, really loved to eat. We celebrated long runs and races with meals together, and if there were feelings of having “earned it,” it wasn’t about burning off those calories. It was about sharing things we enjoyed with people we like while celebrating things we were proud of.

At this point in the story, my emotions around food itself were pretty well in check, but my weight and body image? Less so. And while I didn’t consider many foods truly off-limits, I still struggled with binging on foods I really loved but didn’t have often.

So, what happened to change that? More and more tiny steps, every single day. I worked hard to stop negative self-talk about my body. I said kind things to myself in the mirror. I became more vocal in social settings when someone would put themselves down or make a disparaging comment about looks or weight. (I also changed my method of birth control around this time, which I think was a factor in both my mental health and weight — but it was only one of many factors.) I treated myself like I would treat my best friend — not because I was desperate to lose weight, but simply because I knew I deserved unlimited compassion. We all do.

What do you know? Clothes began to fit better, and, when I finally decided to weigh myself, I was at a lower weight than I’d been in YEARS.  Mind you, that was without actually making weight-loss a priority like I had, ohhh, the entire rest of my life up to that point.

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I continued being kind to myself (encouraging others to do the same), and my body continued to respond.

And so did my brain. The more love and acceptance I showed myself — and the less judgment I showed myself when some of those craving-inducing foods appeared — the easier it was for me to have just a cookie, just a bite, or … believe it or not, even just say, “No thank you,” without feeling deprived or restricted or sad. It’s just me respecting my body and what I actually want in that moment.

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Nearly a decade older — and EVER so much wiser.

Now, I fully embrace the idea that I can eat what I want, when I want — but damn if it isn’t an incredible feeling to also know that I can choose to eat just a little bit of it if that’s what I want. Today is not my last shot at a cookie. When I have one, I enjoy the hell out of it. I don’t judge any feelings that might come up while I’m eating it. And when I’m done, I simply ask myself, “Are you satisfied?”

You already know what the answer nearly always is.

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I continue to be astonished at how quickly my body caught on once I wrapped my head around the idea of ditching all that judgment. From here on out, I’mma just leave the judging to Judy, because I’ve got nothing but love to give.

Well, love and support for other women working on their own weight-loss journeys in our 10-in-4 Challenge, and we’ll be kicking off another round in January so feel free to sign up now if you’re interested! —Kristen



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How I Gave Up the Dieting Struggle and Found Myself

“Can you imagine what would happen if the women of the world stopped being worried about the number on the scale?” That’s the single question that changed my life. Rocked me to my core. Was the initial kernel of an idea that led to our mission — and, quite frankly, made me feel like the […]


“Can you imagine what would happen if the women of the world stopped being worried about the number on the scale?”

That’s the single question that changed my life. Rocked me to my core. Was the initial kernel of an idea that led to our mission — and, quite frankly, made me feel like the biggest asshole on the planet.

At the time, I was 20-something, educated, holding a great job in a field I liked and was months away from getting married. I had it all going for me.  And yet there I was, sitting in the chair across from a registered dietitian who specialized in emotional eating and intuitive eating because I was miserable.

Turns out, the “healthy lifestyle” it looked like I was living … wasn’t healthy at all. At least not for me.

Sure, I was working out and eating healthy foods — but my mindset? Not healthy in the least. More tortured than anything. So torturous, in fact, that it lead me to seek out professional help. No one really knew it from the outside (in fact, I was at the time teaching seriously fun group exercise classes and working as a personal trainer off and on — side jobs I truly did love), but I was simply and utterly consumed with my weight, how many calories I ate, and how many calories I burned. I’d overexercise, over-restrict or try some new diet — and then end up binge eating and even hiding the evidence of it.

This happened over and over and over again. As you’d imagine, I put on weight — and began to turn to food to comfort myself. Which, of course, only fueled the self-hate more.

Thinking that there was something wrong with me and that I had no capacity for self-control, I spent years internalizing feelings of shame and guilt, which harbored a deep distrust of my body and myself.

The pressure from society to look a certain way coupled with working in the fitness industry where I had the mindset that I HAD to have a six-pack and see a certain number on the scale to truly be taken seriously weighed (no pun intended) heavily on my soul. I never thought I was enough — and I took extreme measures to try to fit into a box that simply wasn’t me.

Until finally, I couldn’t take it any more.

I was planing my wedding and realized that — unless I changed something fast — I was going to walk down the aisle on my wedding day, consumed with worry that my arms looked fat or that I was barely fitting into my dress. Clearly, this was not how I wanted one of the best days of my life to be.

I wanted freedom from the pressure. Freedom from the arbitrary rules I’d set for myself. Freedom to enjoy the moment — an incredibly important and love-filled day — to the fullest, without interruption, and with a full sense of self.

It wasn’t easy. I worked weekly with this registered dietitian (I am deeply grateful for her work and approach — especially considering this was back in 2007 when it wasn’t even on most of her colleagues’ radars) and, through lots of tears and honesty, began unraveling years of patterns of thoughts that had led me to that place of poor body image and poor self-esteem. The work to transition away from obsessive dieting to intuitive eating wasn’t easy — and in many ways it’s ongoing, as it’s a life-long practice — but, DUDE, was it worth it.

Like, so, so worth it. So worth it, in fact, that looking back, I’m now grateful for that struggle and experience.

Yes, I said grateful.

In addition to leading to the creation of Fit Bottomed Girls, my struggles actually served as a gateway to finding my true self, my passion and my voice. I learned to trust my body, love myself unconditionally, and take my power back from the number on the scale.

Plus, I had one hell of an awesome wedding day.

These days, my mental space isn’t taken up with counting calories or figuring out when I’m going to get to the gym to “burn off” the pizza I had last night. I eat the foods I love with zero guilt. I work out because it makes me feel good. I love myself healthy.

And, now, I even have the privilege of paying my experience forward: by letting all women know that they are more than the number on the scale and helping them to break through, too.

How would your life change if you gave up the struggle and just loved yourself? —Jenn



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How Jodi Ditched the All-or-Nothing Mindset and Lost 8 Pounds

I’ve known Jodi for years. (She’s even reviewed products for us and run with us!) And, for years, she’s been killing it in the gym — tackling all kinds of workouts and classes and this girl is always game for a challenge. But in the kitchen? Welp, nutrition always seemed to be the one thing […]


I’ve known Jodi for years. (She’s even reviewed products for us and run with us!) And, for years, she’s been killing it in the gym — tackling all kinds of workouts and classes and this girl is always game for a challenge. But in the kitchen? Welp, nutrition always seemed to be the one thing holding her back from having the body she wanted. So, when we started our weight-loss with self love program — the 10 in 4 Challenge — I thought she’d be a perfect fit.

I mean, she knew what needed to be done, but she just couldn’t get there without a little extra support … and digging a little deeper. Which she did. And it resulted in … well, I’ll let her tell you …

FBG: What were your goals and expectations going into the 10 in 4 Challenge?

Jodi: To get back on track with my eating and lose weight.

What was the most helpful thing you learned/experienced during the month?

Getting rid of the all-or-nothing mentality. It’s okay to make a bad food choice, but that doesn’t define you or need to continue. It’s just one meal.

What was the thing that surprised you most about the challenge?

I could live without dairy! I don’t like to live without it, but I can.

Were your goals and expectations met?

Yes, I lost 8 pounds, my clothes fit better and I’m back on track with my eating. I am continuing the program.

If you could tell people who were interested in losing weight one thing about the challenge, what would it be?

This is a plan that you can easily continue as a lifestyle. Many “diets” take away foods that cause you to binge when you are allowed to add them back. The fact that I knew I had two free meals kept me on plan during the week. Plus, the daily accountability in the group was a BIG help.

Wanna get results like Jodi? Registration for the next 10 in 4 Challenge is open NOW! It closes Friday evening though, so if you’re ready to change yourself for the healthier inside and out, don’t delay. Learn more and sign up here! —Jenn



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The Real Reason Why Dieting Doesn’t Work

If you’ve been on this site any time at all, you know we’re not down with dieting or any form of strict deprivation to lose weight. (In fact, we wrote a book on it.) So, why is that exactly? Why are our collective panties in such a damn ruffle over dieting? via GIPHY Is it […]


If you’ve been on this site any time at all, you know we’re not down with dieting or any form of strict deprivation to lose weight. (In fact, we wrote a book on it.)

So, why is that exactly? Why are our collective panties in such a damn ruffle over dieting?

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Is it because diets mess with your metabolism?

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Is it because dieting usually cuts out a whole food group (or two) and leaves your body without enough nutrition and energy to feel great?

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How about the fact that dieting is actually called “weight cycling” and has been associated with an increased risk of weight gain and binge eating?

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Or that mainstream media and society puts all kinds of crazy pressure on us to look a certain way that’s totally unrealistic and dieting is seen as a totally normal — even hip and trendy — way to do it?

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Yep to all of that.

But, guys, that’s just the tip of the iceberg on why we have such a strong stance (and mission) against dieting. Because while all of the above is true and terrible, it’s what dieting does to your mind that really pisses us off.

Because, even though restrictive dieting works for NO ONE in the long term and we all know this (otherwise, there wouldn’t be a multi-billion dollar dieting industry out there, which keeps selling to us over and over again), when the average woman fails at a diet, she doesn’t think: Oh, man, THIS DIET SUCKS.

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Nope. She thinks: I suck.

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And she internalizes those feelings over and over again, every time she diets — and every time she diets, not only do the stakes get higher (I’m really going to do it this time!), but the fall is that much harder as well (What is wrong with me? I can’t do anything right.).

Because everyone around us is doing the same thing to lose weight, no one even realizes that they’re putting the blame and shame on themselves … when really, it’s dieting that doesn’t work. FOR ANYONE. We’re just making the same socially accepted bad decision time and time again. We’re not bad, and we’re not failures … we put our faith in the wrong place because that’s what everyone else was doing.

Many of us start this cycle as teenagers or even kids. So is it any wonder that by the time we reach adulthood, we feel as if we’re somehow broken and stuck? Like we have no way out of this on-again, off-again dieting roller coaster? We’ve said this time and time again, but it bears repeating: you weren’t put on this planet to obsessively worry about your weight or diet. You’re more than that.

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What’s more, it’s time that you took your power back. Because, ladies, y’all have better things to do with your time and energy.

And, that, our friends, is why we hate dieting.

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What’s been your experience with dieting? Can you make a vow — today — to never do it again? And if you’re looking for a way to get healthy without the diet, check this out. —Jenn



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Podcast Ep 53: Danielle LaPorte, Part 2

Photo: Catherine Just Hurrah! It’s time for the second part of our amazing interview with empowerment badass Danielle LaPorte (get Part 1 here!). We had such a great time and took down a million notes during our chat with Danielle that it only made sense to divide the interview into two different segments. And this second […]


Photo: Catherine Just

Hurrah! It’s time for the second part of our amazing interview with empowerment badass Danielle LaPorte (get Part 1 here!). We had such a great time and took down a million notes during our chat with Danielle that it only made sense to divide the interview into two different segments. And this second part is all about cultivating your creativity — and honoring your true inner self.

In this ep, we tell Danielle how much we love her truthbomb “Let it be easy” (or LIBE, as we like to say) and how it transformed the Fit Bottomed World. Also, we discuss the creative process she follows to get those truthbombs out to the world (she is a BIG fan of the Evernote app, by the way). Then we get into a subject all the FBGs love — music!

A few of our fave quotes from Danielle in this ep:

Podcast Episode 53 Highlights With Danielle LaPorte

  • The practical and magical ways she creates those beloved truthbombs
  • Her unique approach to remaining real on social media
  • How women can find (and honor) their true selves
  • What her creative process is like
  • How everything in life comes back to being a spiritual lesson
  • Learning how to say “no”
  • David Bowie Mondays and her musical spirit animal

Get the second half of our interview with Danielle LaPorte here!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

What kind of music do you listen to feel alive and creative? —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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5 Questions With Camille Leblanc-Bazinet

Camille Leblanc-Bazinet, the 2014 Fittest Woman on Earth (AKA winner of the CrossFit Games) and all around badass, is currently recovering from a recent shoulder injury — but using that time to help with a cause that’s near and dear to her heart. We recently got to talk to her about all of that, plus more, […]


Camille Leblanc-Bazinet, the 2014 Fittest Woman on Earth (AKA winner of the CrossFit Games) and all around badass, is currently recovering from a recent shoulder injury — but using that time to help with a cause that’s near and dear to her heart. We recently got to talk to her about all of that, plus more, in this quick (yet deep) rapid-fire interview, on behalf of Rehband and its awesome partnership with Barbells for Boobs (yep, you read that right).

FBG: Why was working with Rehband a good fit for you personally?

Camille Leblanc-Bazinet: I believe in safe and smart training so I can continue to achieve my goals. I trust the quality of Rehband’s products because they are medically classified and patented designs. I’m confident that they will allow me to protect my body so I can continue to train and perform, especially while I rehab my recent shoulder surgery. Rehband collaborates with athletes to develop products we need. Last year I worked together with their R&D team to produce a wrist sleeve based on an idea of mine!

Can you talk a little about their support of Barbells for Boobs and what that means to you?

One out of eight women will be diagnosed with breast cancer in her lifetime, and 7 percent will be under the age of 40. That’s why this October (Breast Cancer Awareness Month), Rehband is taking a stand against these statistics by supporting Barbells for Boobs, an organization that mobilizes and empowers people to take action in breast cancer. Through their programs, Barbells for Boobs has impacted over 1,000,000 people and counting, in the form of access to procedures, navigation, connections and support. I’m a large advocate of the importance of physical strength as well as wellness — which means advocating for yourself by taking action over your own health. Through the purchase of pink Rx line products from Rehband (knee, calf, wrist and elbow sleeves) during the month of October, you can not only promote your own physical support, but also sponsor wellness empowerment for women across the country through Barbells for Boobs.

After being named the fittest woman on Earth in 2014 — which is a HUGE accomplishment — how do you continue to stay motivated?

I think that the true challenge is finding the best version of yourself, and any title or prize can’t stop the search to become that. It’s exciting to have rewards and motivation, but I think when your focus is on constant progress and your focus changes to something that has nothing to do with fame or money, true happiness comes through and true enjoyment of the journey also comes through.

What fitness/personal goals are you working towards now?

Becoming the best me! With my business, as a graduated chemical engineer, as a wife, as a daughter, as a sister and as an athlete. My goals right now are to go back to the CrossFit Games healthy and show what I am made of, to try to qualify for the Olympics in Tokyo in weightlifting and to build my brand online.

What’s the best piece of advice you’ve ever been given about life? What’s the best piece of advice you can give?

Nothing is about you! That’s the best advice I got. We tend to think that the world is against or with us, or make story in our head about why something went a certain way, but the truth is that nothing is ever good or bad and it’s all about perspective. Stuck in traffic? Good, I got to practice my patience. Get injured? Good, I got a chance to learn to move even better, etc.

Now, we’ve heard some great gems of advice, but this one is fantastic, right?! SO, SO, SO true. —Jenn



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