Category Archives: belief

Anti-diet culture is not the same thing as anti-dieting.

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Diet culture places value on our weight and size over our health. it promotes messaging that tells us what foods are “good” & what foods are “bad.” it glorifies restriction & willpower and ignores our wellbeing.⁣
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Diet culture is supported by a multi-billion dollar industry that pushes weight loss through every medium possible.⁣
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Diet culture tells both men & women that they are not small enough, strong enough, or lean enough. ⁣
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DIET CULTURE IS HARD TO IGNORE.⁣
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So, how can one be against diet culture but fine with a diet?⁣
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it starts with terminology >>⁣
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A DIET merely refers to the foods & drinks we habitually consume. a diet can be a specific, structured way of eating or just our normal daily intake.⁣
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The term “DIETING,” is often where the idea of weight loss comes into play. Dieting is (usually) used to describe eating with the purpose of losing weight, which requires a calorie deficit.⁣
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>> I am anti-diet culture because i believe that food is not meant to be associated with guilt and shame <<⁣
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I am anti-diet culture because i do not believe that reaching a specific weight, shape or size is ever more important than our physical or mental wellbeing. ⁣
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However, I do believe that it is ok to want to change your diet.⁣
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It is ok to have aesthetic goals, especially when we can learn to work towards them in a healthy & sustainable manner. ⁣
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It’s to want to shift from old negative eating patterns and thoughts to new behaviors that leave you fueled and healthy.⁣
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I believe that it is ok to want to look & feel your best & addressing your nutrition and relationship with food is often the best way to do so.⁣
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Your diet is not bad. restriction, shame, guilt, & obsession are 💥

Reposted from @klnutrition Be sure to give her a follow 🤎

#dietculturedropout#bodyneutrality#fitnessfriday#onlinenutritioncoach#onlinepersonaltrainer#onlinehealthcoach#newyorkfitness#nutritionist#nutritioncoach#dietculture#diet

It’s not only the stress, but also our reaction to it.

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🧠 Mindset and awareness MATTER more than you may think. 🧐

Your mindset around being stressed is just as influential as the actual stress you’re experiencing.

While in a stressed out, sympathetic state our decision making will be impulsive, emotional, and geared towards instant gratification. (Likely not ideal for your health goals 😬)

Let’s dive deeper:

How do you perceive stress? How do you recognize and monitor your stress levels?

Do you view the stress you’re experiencing as:

Enhancing (a challenge to overcome) Or Debilitating (problem).

When in a 🌱 growth mindset, approaching stress as a challenge you CAN and WILL overcome, the science shows you’ll have a more adaptive cortisol response.

Viewing stress more positively seems to encourage people to cope in ways that help them thrive, whether it’s tackling the source of stress, seeking social support or finding meaning in it. The ability to learn from stress is built into the basic biology of the stress response.

Taking the time to reflect and learn. Adapt, overcome and implement your intentions is key 🔑

✌🏼Link in bio to apply for coaching

#onlinepersonaltrainer#onlinefitnesscoach#onlinenutritioncoach#nutrition#nutritioncoach#stress#stressedout#stressmanagement#mindsetiseverything#mindset#mindsetmatters

Body Appreciate and Gratitude are key in improving body image.

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Reframing our thoughts is an important aspect of cultivating our healthiest best lives. ♥️

In recent studies, body appreciation & gratitude towards the body have been the central organizing variables within how to cultivate positive body image.

🤗Body appreciation has been defined as accepting, holding favorable opinions towards, and respecting the body, while also rejecting media, promoted appearance ideals as the only form of human beauty. (Avalon et al., 2005)

Many of us struggle with negative self-talk.⁠
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We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠

Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠
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❓How❓⁠
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By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠

Sources:
•Body Image 12 (2015) 53-67
•DOI: 10.1.1002/eat.23238

Thank you @emmasmyth.nutrition for your graphic 🤎
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✌🏼Link in bio to apply for my 8 week foundation coaching program, where we create optimal health and wellness through individualized fitness programming, mindset coaching and balanced nutrition! 💟

#bodyimage#bodyappreciation#weightloss#diet#dietplan#dietculture#dietculturedropout#nutritioncoach#onlinepersonaltrainer#personaltrainer#fitness#onlinefitnesscoach#fitnessmotivation#research

Why before and after photos can be harmful

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Health and Fitness has much more to offer than a side by side photo. Many of the benefits of movement are internal:
•Improves circulation

•Increased strength & endurance

•Enhances tissue oxygenation

•Stimulates lymphatic drainage

•Reduces stress and tension

•Increases bone density

•Enhances mental clarity and memory

•Balance key brain neurotransmitters


❌None of that is fully depicted in a before and after photo.
When looking at a side-by-side of two different bodies, it’s implied that one body type is better than the other. And even if the caption says “it’s not about weight”, it’s easy to subconsciously assume that it still is-especially online, we’re captions are often skimmed or not read in full.


Essentially, we cannot work towards fixing our society‘s obsession with weight while also posting something that is so weight-focused.


What’s problematic behind these images: it suggests an endpoint, where the AFTER is the life and body of their dreams and everything is perfect. That’s not how it works.🚫
There are NO before & after’s. It’s all just during! It’s time to focus on the journey, 🗺 not a false destination! 📍


💡 Other ways to celebrate your transformation:
•Reflecting on your improved mood, energy and confidence

•Sharing a regular video/photo of yourself

•Going out with friends

•Wearing an outfit you feel confident in

•Trying a new fitness class
Whatever journey you may be on, there are many ways to celebrate your newfound appreciation for your body!
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✌🏼Link https://forms.gle/cFJakvt746dkDUvMA to apply for my 8 week foundation coaching program, where we create optimal health and wellness through individualized fitness programming, mindset coaching and balanced nutrition! 💟

Why the 75 HARD challenge won’t help you with your goals & can damage your health instead….

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The 75 hard challenge is one of the worst things I’ve seen roll out as a health and wellness professional. Please swipe & read how each point is unreasonable and unnecessary.

The founder of 75 Hard challenge Frisella, who is not a certified trainer, dietitian, or licensed clinical therapist, writes that it is “NOT A REGULAR FITNESS PROGRAM.” Rather, it’s a “MENTAL TOUGHNESS PROGRAM” that he is qualified to teach based on his “20 years of intensive study and real-life experience.” 

I repeat: He does not have the education nor does he reference any health, fitness, or therapy courses.

-Diets that severely restrict food often result in the creation of a negative relationship between individuals and how they nourish themselves. What’s worse: Extremely restrictive eating means you may never actually learn healthy eating habits or honor your body’s desires.

-Then there are the fitness rules that don’t take into account your underlying health conditions, previous injuries, or current fitness levels. Exercising for 90 minutes a day, with 45 minutes spent outside regardless of the temp, is not safe for everyone. Even worse, the workout plan is so nonspecific that you’re at great risk for injury.

Being extremely regimented can damage your mental health, because when faced with the inability to stick with such extreme protocols for 75 days, this can lead to feelings of self-deprecation and an inability to appreciate other measures of progress toward better emotional health. 

LASTLY: He’s trying to sell you something, The goal of the 75 Hard Challenge isn’t to improve your mental toughness, it’s to motivate you to unconsciously spread his name, his brand, and his supplement company to your friends. 


TL;DR: He’s using people who do his challenge as free advertising, fam. 

What to do instead of 75 hard? Master the basics! & apply for coaching 1:1 coaching today! 

How to avoid bad fitness advice….

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REAL TALK: There are a lot of “wellness” and “fitness” influences out there, who are highly disordered in their own relationship to food, who then promote their disordered beliefs as “wellness”. -Jennifer Rollin.

Nearly everyone on social media is an “expert” these days. How can you tell what’s good, what’s so-so, and what information might actually harm you?

Yes, Credentials matter. Ideally, your information is coming from those who are educated. But even these folks can be spreading misinformation. I’ve seen it here on the ‘gram and Clubhouse.

MOST IMPORTANTLY, your coach/mentor/personal trainer should know the “WHY” and the “HOW” behind their recommendations. Ex: Registered Dietitians, Certified Nutrition coaches, ISSA, NCSF, ACE, NASM are some top programs in the USA.

If you are interested in working with someone, drop into their DMs, ask them about their education, what do those letters behind your name mean?

Make sure when they do teach you new things, it isn’t always slanted to sell you stuff. If everything ends up in a glute band or supplement, they just want your money and want to fill your head with whatever convinces you to buy their products.

Always ask…Why am I doing this?

How does this work?

What is happening inside of my body to promote these changes?

How will this help me achieve my goals faster while keeping me safe and healthy?

Can you teach this to me another way so I firmly understand it?

BOTTOM LINE: If something feels off, triggering, or harmful to you-unfollow the account or start asking questions

🤍✌🏼Link in bio to apply for 1:1 coaching!

#onlinepersonaltrainer#badadvice#newyorkfitness#fitnesscoach#personaltrainer#nasmcertified#nutritiondegree#howto#fitness#workoutmotivation#askquestions#advocateforyourself#empowerment#educationmatters#contextmatters#individualizedcoaching#trainerize#nutrition#nutritioncoach#dietplan#dietculturedropout#dietculture

Reframing negative thoughts…

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Many of us struggle with negative self-talk.⁠
⁠
We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠
⁠
Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠
⁠
❓How❓⁠
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By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠
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Notice that these statements don’t have to be rah-rah positive if that doesn’t feel genuine to you. Neutral statements totally work in disrupting negative thought patterns. ⁠
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(And once you’ve moved yourself securely into neutral statements, you can work on practicing turning neutral into positive.)⁠
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Even if you have difficulty fully believing these affirmations right off the bat, the more you practice, the more you’ll be able to stop negative thoughts before they begin! ⁠

Let’s work together 🤗
Link in bio for coaching ✌🏼💜
🇺🇸 🎇 Use Discount code HOLIDAY to save 10% off first billing cycle!

#reframeyourthoughts
#cbttherapy#onlinenutritioncoach#nutriton#nutritionist#dietculturedropout#mindsetmatters#flipit#selfdevelopment#selfcompassion#awareness#awarenessiskey#explorepage
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Words of advice that may help improve your body image….

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Negative body image (or body dissatisfaction) involves feelings of shame, anxiety, and self-consciousness. People who experience high levels of body dissatisfaction feel their bodies are flawed in comparison to others, and these folks are more likely to suffer from feelings of depression, isolation, low self-esteem, and eating disorders.

•85% of women and 79% of girls skip important activities due to body dissatisfaction.

•Those who frequently look at “fitspiration” on Instagram are less likely to be satisfied with their bodies and more likely to want to be thinner.

•70% of girls with a poor view of their bodies won’t be as vocal about opinions

•54% of women say they’re their own worst critics While we all may have our days where we feel awkward or uncomfortable in our bodies, the key to developing a more positive body image is to recognize and respect our natural shape and learn to overpower those negative thoughts and feelings with positive, affirming, and accepting ones.

Accept yourself. 💕

Accept your body. 💕

🤍

SOURCES:2021 Body Image Facts, Figures, and Statistics | Beauty Schools Directory[26] Fardouly, J., Willburger, B. K., & Vartanian, L. R. (2017). Instagram use and young women’s body image concerns and self-objectification: Testing mediational pathways. New Media & Society, 20(4), 1380-1395. doi:10.1177/14614448176944992021 Body Image Statistics: 40 Shocking Body Image Facts (breakbingeeating.com)#bodyimage#eatingdisorderawareness#onlinepersonaltrainer#fitness

PSA: Your watch has no idea how many calories you burn

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Your watch ⌚️ doesn’t have a clue how many calories you burn 🔥

•A study published in International Journal of Environmental Research and Public Health, Researchers have found that, five brands of commercially available fitness trackers on average, were reasonably accurate with measuring heart rate, but wildly ineffective at estimating calorie burn 🔥 for energy expenditure.

🤪The scientists found that the wearables overestimated calorie burn by 14 to 23%.

Those findings reinforce a 2017 study at the Stanford School of Medicine, in which researchers looked at seven popular fitness trackers:

•Apple Watch
•Basis Peak
•Fitbit Surge
•Microsoft Band
•Mio Alpha 2
•PulseOn
•Samsung Gear S2

All devices scored poorly, with a medium error range being from a dismal 27.4% for the Fitbit, to shockingly bad 96.2% for the PulseOn.

While these trackers can be useful, You can see if you upped your activity or intensity from the day or week before to gauge your own progress.

But please don’t go trusting these numbers as facts.

MDPI Source: ijerph16173037

#onlinepersonaltrainer#personaltrainer#fitness#smartwatch#calorieburn#psa#fitnesscoach#healthylifestyle#calories#cico#cardio#cardioworkout#heartratetraining#strengthtraining#orangetheoryfitness#orangetheory#hiitworkout#hiit#hiitcardio#hiitcardioworkout#stepgoal#getyourstepsin#neat#newyorkfitness#truthbomb#science#evidencebased#publicserviceannouncement#explorepage

Lack of willpower is actually NOT a thing…

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“Lack of willpower” is actually NOT a thing. It’s typically a mindset issue.

Willpower/self-control is like a muscle, it can be trained to grow stronger and it gets fatigued. Under stress in particular, our self control is drastically reduced. Even though it gets “worn out”, we must understand our mindset limitations are a larger contributing factor.

Let’s start with How do you perceive self-control? Do you have it? Do you not? Can you change it? Are you aware of when your self control is compromised? And why? Awareness here is 🔑, then you can begin working backwards. Where is it stemming from? Like my most recent post, you can’t change what you don’t know needs changing.

Maybe where you need to start, is it with more self-control at all… But simply awareness.

1️⃣Begin with awareness, self-monitoring your behaviors to understanding your triggers.

2️⃣Stress reduction can also do wonders! Stress is an energy sucker! When you have less stress, you’ll have more energy available for alllllll the other things! More posts on this to come.

And maybe 🤔 you do need some tough love for more “willpower”, let me ask you this:

Is some discomfort now worth it, if you know it’s only temporary to make progress? How will you benefit from succeeding?

The stronger you are focused on the personal pay off, the more likely you are to follow through with desired behaviors. That’s you flexing your willpower muscle 🙌🏻💯 The deeper your why (the intrinsic drive) the stronger you’ll be!

Link in bio for coaching 🤍

#onlinepersonaltrainer#willpower#mindset#awareness#personaltrainer#fitnessmotivation#nutriton#strengthtraining#mindsetmatters#dietculturedropout#icaniwill#trainertips#newwindsorny#hudsonvalleyny#newyorkfitness