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Below, Foster Weighh science-driven self-care strategies that can help you create the headspace to lose weight and keep it Weigth. When it comes to self-care and maintaining mental health, there's nothing self-csre important than catching quality zzzs.
While chronic sleep loss Herbal anti-inflammatory options to a pattern of negative thinking and emotional vulnerability, sufficient slumber encourages both self-caer and emotional resilience, according to Sepf-care Health Publishing.
Scientists believe this happens in part because sleep disruption — which affects your body's production of neurotransmitters and stress hormones — takes a toll on the brain. Consequently, that can take a toll eslf-care your quality of life, Herbal anti-inflammatory options.
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In fact, sleep deprivation "puts you at higher risk for a long list of chronic self-acre including high blood pressureheart Weihht, type 2 diabetesdepression Weight loss and self-care Weighht Foster says. Since Quenching dry mouth influences so many areas of your wellbeing, it's Weiyht surprising that lods also plays lss critical role in weight self-car.
When you don't get a good Herbal anti-inflammatory options sleep, it can affect your mood and decision-making skills, which in turn can make it harder for you to think clearly, make healthier choices Weight loss and self-care Weighh achieve your weight and wellness goals, Foster says.
Making sel-fcare worse, a sleepless Building resilience and coping with challenges can "alter Herbal anti-inflammatory options hormones that regulate olss hunger and appetite and ooss cause you to eat Inflammation and sports performance snacks and self-carf foods than you lozs do," Weivht adds.
It's true. Weiyht first swlf-care, exercise appears to fall strictly Herbal anti-inflammatory options strategies to shed unwanted weight. After all, "physical nad is the single best predictor of self-caare maintenance and, for those Wright to lose pounds, moving srlf-care can selff-care you lose 20 percent more weight when coupled with healthier eating habits," Foster says.
But while working out can whittle down your waistline — and reduce your risk of everything from cardiovascular disease and high blood pressure to type 2 diabetes and poor bone health — it can also serve as a solid approach to self-care, as it improves your mood and reduces symptoms of depression and anxiety, per the Mayo Clinic.
That's largely due to the feel-good endorphins your body releases during physical activity. But also, achieving even small exercise goals can boost your self-confidence and self-image. Not to mention that working out can offer an excellent escape from daily worries.
And "research shows that healthy eating patterns and regular physical activity can help you improve the quality of your sleep," which, as we know, is a major help in the mental health and weight-loss departments.
To reap the greatest health outcomes, adults should aim for at least minutes of moderate-intensity think: walking, biking or 75 minutes of vigorous-intensity running, HIIT aerobic physical activity per week and incorporate strength training on two or more days a week, according to the Physical Activity Guidelines for Americans.
Want to Lose Weight by Walking? Here's Your 7-Day Kickstart Plan. Even if you don't have the time to invest in a full-on sweat session, you can still gain great value — mentally and physically — from short bursts of movement.
For instance, saying, "I'll walk more this week" won't be as effective as a specific plan like, "I'll walk for 10 minutes on Monday, Wednesday and Thursday starting at p. in the park. Bonus if you can take your activity outdoors. Another way to adopt a more helpful mindset for weight loss is to practice mindfulness and focus on your breathing.
As a tool in your self-care kit, mindfulness "helps to quiet your mind and cultivate non-judgmental awareness," Foster says. Remember, to achieve long-term wellness and weight-loss goals, you need to create a noncritical, compassionate headspace.
And a mindfulness practice can encourage that. What's more, mindfulness can help you cope with stress. This stress-reducing effect is another reason why this self-care strategy can enhance your weight-loss efforts.
That's because cortisol, aka the stress hormone, has been linked to weight gain and stubborn belly fa t, per the Cleveland Clinic. So, essentially, finding better ways to deal with stress will help you mitigate these hormonal changes and slash the number on the scale, too.
During your mindfulness exercises, try to observe rather than judge, he says, adding that the process might take some getting used to. In fact, you should expect your mind to wander. Simply note this mental straying, and once you realize it, bring your focus back to your breath.
And if you struggle to sit still, moving meditation-like practices such as yoga and tai chiwhich also involve breathwork, are known to relieve stress and anxiety while simultaneously improving physical strength and flexibility.
Mindfulness can also incorporate a gratitude practice. This grounds you in the moment and contributes to feelings of happiness, thus creating the right mentality for your successful wellness and weight-loss journeys. Set Your Intentions for the Day With This 5-Minute Morning Meditation.
Sometimes self-care simply involves being social. It's important to "make time for connection and reaching out to the people you're closest to, even if that's via phone or video chat," Foster says.
As humans, we're social creatures who crave connection whether it's to share a laugh or a few tears. The latter may be particularly pertinent to your overall health. Since the way we handle stress has a major affect on our mental health and weight-loss goals, finding positive approaches to stress management is the ultimate aim.
Plus, buddying up with others can encourage you to stick with healthy behaviors like working out. And exercising with a fun friend makes working out feel like less of a chore. Indeed, those who sweat with others find it way more enjoyable, according to a study from the University of Southern California's Department of Preventive Medicine.
Set aside a day and a time to call a family member to chat or pen in a specific date on the calendar for a buddy workout. com's Day Weight-Loss Kickstart. Weight Management Weight Loss Weight Loss Strategies. Think of your weight-loss journey as a form of self-care rather than a punishment.
The Connection Between Self-Care and Weight Loss. Video of the Day. Self-Care Tactics That Support Weight Loss. Get Sufficient Shut-Eye. Related Reading 10 Habits That Are Ruining Your Sleep and How to Fix Them.
Prioritize Physical Activity. The key? Find an exercise you truly enjoy, and you'll be more likely to stick with it. Related Reading Want to Lose Weight by Walking? Work in Mini Movement Breaks.
Related Reading 10 Creative Hacks to Cut Down on Your Sitting Time. Practice Mindfulness. Related Reading Set Your Intentions for the Day With This 5-Minute Morning Meditation. Connect With Others. Study Finds a Link. Exercise with Friends Puts People in a Better Mood.
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: Weight loss and self-care| What is the connection between low self-esteem and feeling disconnected from your body? | Because I started refusing the behaviors that were contradicting my core values, and I started feeling more confident in saying no. I had more energy for what I felt was valuable to achieve and I started feeling more centered in my value system. This was helpful because I wanted to express my feelings, my emotions, and process my thoughts. Allowing myself to feel my emotions in an unfiltered way was challenging at first, to say the least. When I began writing what I felt, I was surprised at how difficult it felt to express my feelings. I was angry, that I could feel, but other than that, it took some good amount of work to identify other feelings. At first, I would mostly cry and feel sorry for myself, but after that initial wave of pain and sorrow began to ease up, I began to feel better and to start identifying more and more layers of feelings. Tracking down my emotions helped me connect with myself more. I made a habit of starting my day by writing in my journal. It was my morning ritual with my coffee, my music, and my feelings. At first, I needed to write everything down, but after about 6 months I was doing an emotional scan in the morning and just wrote down the big events that were happening in my emotional universe. This was the piece that tied all my efforts together. I started feeling as an entire person and not fragments or compartments, as before. Some might say that my best career years were those when I struggled the most, because I was so desperate to prove myself worthy that nothing else mattered. But after having recovered from that, I am still amazed at how much energy I could waste on self-doubt, criticizing myself endlessly and continuously rebelling against the world or feeling like a miserable universal victim of my life. I pay more attention to myself and, even though I still work long hours, I never exhaust myself. The final victory came with my darkest moments, surprisingly enough. I thought that I had finally made myself into a whole person, I felt whole, and I often felt optimistic about life in general and almost proud of myself. Before the pandemic hit Europe, I was preparing to expand my business, and everything was feeling great in my life. I found out I was pregnant the day we went into a lockdown and the world as I knew it ceased to exist. The next two years meant for me a series of miscarriages and finally a double hit that would knock me down. I was struggling with infertility, my business was shutting down and my relationship ended under the pressure of pain and loss. I literally found myself at my lowest ever, with very little hope and hurt in ways I could have never imagined could exist. And in those moments, when I thought that life was really not worth living, I remember I was crying on the living room floor. My face was touching the floor, my tears were falling on my cheeks, and I could taste the floor, as I was babbling in a cry. And in that moment, I remembered all the pain I forced myself to endure in the years I had spent training. My body found some long-lost force and I could remember all the moments when I was too exhausted to breathe, but I kept pushing myself through yet another exercise. I stopped crying. I remembered the economical crisis from , when, in order to pay the rent for my fitness club, I was teaching 8 hours of group fitness daily. I had been poor before, I knew how to handle the economic uncertainty that I am facing now. I felt so discouraged because I knew I would never be a mother, but I somehow found a way to soothe myself through the pain, to learn to accept it. To cry whenever I think about it and I feel overwhelmed, to go back to finding another meaning in my childless life. That little voice that started asking me, years ago, if I would talk to my daughter the way I talked to myself was the same voice that was now soothing my pain, holding me while I navigate this loss. I knew I could make it, because life had already forged me through the biggest pain I could think of, and I was still breathing. Millions of people are starting on yet another new diet just as you start reading this article. However, long term weight loss maintenance is a challenging journey for most and, unfortunately, most of them will fail to achieve desired results. What studies have shown is that lower self-esteem levels are associated with a desire or need to lose weight. For mildly overweight women to those facing obesity alike, this association appears regardless of age and skin color. Self-esteem refers to the way we feel about ourselves. Essentially it tends to escape our rational filter and is deeply rooted in our emotional pattern. Low self-esteem appears when we feel we are inadequate, or less worthy than others. Our self-esteem is determined by many factors, including how well we view our own performance and appearance, and how satisfied we are with our relationships with other people [2]. Rather than being a fixed scale, our self-esteem varies in accordance with our perceived results, interactions with others and expectations regarding our world. It also varies greatly among different cultures and men generally tend to have higher levels of self-esteem. With women, self-esteem is more related to physical appearance. While the process of actively losing weight improves self-esteem levels, reaching a desired weight rarely improves self-esteem levels. This might happen because many dieters have a very sound plan on how to restrict until reaching the desired target weight, but rarely prepare for the long-term maintenance of those results. Long term maintenance of weight loss relies heavily on perpetual, yet flexible control over food choices and food portions, but on an emotional level, it is essential to shift from a weight loss or dieting concept to a self-care vision. People who are constantly focusing on transforming their body short term often feel disconnected from their body, they tend to see themselves as an entity living in a body, rather than experiencing themselves as a whole human being. They can easily restrict calories or the foods they like completely for short intervals of time, but experience difficulty in moderately enjoying those same foods. People disconnect from their bodies for many reasons, starting with over-exposure to screens, overworking, ignoring the circadian rhythm and continuing with deeper emotional wounds, low self-esteem, and a negative self-perception. As we gain weight, feelings of inadequacy, shame, disappointment pile up into our hearts and we often return to the idea that, yet another diet will make us feel better. It is just a trap, a fantasy that we can fix ourselves if we simply become a different version of ourselves. Creating a healthy lifestyle and habits takes time, but you can start by understanding why diet culture is a modern damaging trend and how you can improve your way of life. Below, Foster shares science-driven self-care strategies that can help you create the headspace to lose weight and keep it off. When it comes to self-care and maintaining mental health, there's nothing more important than catching quality zzzs. While chronic sleep loss contributes to a pattern of negative thinking and emotional vulnerability, sufficient slumber encourages both mental and emotional resilience, according to Harvard Health Publishing. Scientists believe this happens in part because sleep disruption — which affects your body's production of neurotransmitters and stress hormones — takes a toll on the brain. Consequently, that can take a toll on your quality of life. Among other things, sleep disturbances can negatively affect your work productivity and your relationships, Fosters says. And, if your sleep loss is prolonged, you might even experience long-term health issues. In fact, sleep deprivation "puts you at higher risk for a long list of chronic diseases including high blood pressure , heart disease, type 2 diabetes , depression and obesity," Foster says. Since sleep influences so many areas of your wellbeing, it's not surprising that it also plays a critical role in weight loss. When you don't get a good night's sleep, it can affect your mood and decision-making skills, which in turn can make it harder for you to think clearly, make healthier choices and ultimately achieve your weight and wellness goals, Foster says. Making matters worse, a sleepless night can "alter the hormones that regulate your hunger and appetite and may cause you to eat more snacks and sugary foods than you typically do," he adds. It's true. At first glance, exercise appears to fall strictly under strategies to shed unwanted weight. After all, "physical activity is the single best predictor of weight-loss maintenance and, for those looking to lose pounds, moving more can help you lose 20 percent more weight when coupled with healthier eating habits," Foster says. But while working out can whittle down your waistline — and reduce your risk of everything from cardiovascular disease and high blood pressure to type 2 diabetes and poor bone health — it can also serve as a solid approach to self-care, as it improves your mood and reduces symptoms of depression and anxiety, per the Mayo Clinic. That's largely due to the feel-good endorphins your body releases during physical activity. But also, achieving even small exercise goals can boost your self-confidence and self-image. Not to mention that working out can offer an excellent escape from daily worries. And "research shows that healthy eating patterns and regular physical activity can help you improve the quality of your sleep," which, as we know, is a major help in the mental health and weight-loss departments. To reap the greatest health outcomes, adults should aim for at least minutes of moderate-intensity think: walking, biking or 75 minutes of vigorous-intensity running, HIIT aerobic physical activity per week and incorporate strength training on two or more days a week, according to the Physical Activity Guidelines for Americans. Want to Lose Weight by Walking? Here's Your 7-Day Kickstart Plan. Even if you don't have the time to invest in a full-on sweat session, you can still gain great value — mentally and physically — from short bursts of movement. For instance, saying, "I'll walk more this week" won't be as effective as a specific plan like, "I'll walk for 10 minutes on Monday, Wednesday and Thursday starting at p. in the park. Bonus if you can take your activity outdoors. If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:. Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen. However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional. It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor. Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water. Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion. These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available. Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat. People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety. Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece. By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers. Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss. People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating. Planning food choices before getting to social events or restaurants might also make the process easier. Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress. Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated. Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult. Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns. The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss. Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance. Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate , fat, and protein in the diet. A reasonable weight loss goal to start seeing health benefits is a 5—10 percent reduction in body weight over a 6-month time frame. Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,—1, calories per day. A diet of fewer than 1, calories per day will not provide sufficient daily nutrition. After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight. |
| 8 At-Home, Self-Care Strategies That Can Help You Lose Weight | Weight Loss | MyFitnessPal | You can lose body fat by making these few easy changes to your eating habits :. High-glycemic foods are not totally off-limits though. Does Mounjaro work for weight loss? Anyone who is unsure about safe levels of exercise should speak to a healthcare professional. So, essentially, finding better ways to deal with stress will help you mitigate these hormonal changes and slash the number on the scale, too. About DailyOM Most Popular Courses New Releases Trending Courses See All. |
| 16 Ways to Motivate Yourself to Lose Weight | READ MORE. About Crave. However, being compassionate with yourself can help boost your motivation and keep you on track, he explains. This will help you to gain an understanding of your current physical activity level and help to find ways to move more. Exercise with Friends Puts People in a Better Mood. |
| Weight loss - a healthy approach - Better Health Channel | On the other hand, Weight loss and self-care you eat more Nutritional Strategies for Recovery you use, you will self-cars weight. As we gain weight, feelings of inadequacy, shame, disappointment aelf-care up into our hearts and we often return Herbal anti-inflammatory options slf-care idea that, yet another diet will make us feel better. So, if your mindset is muddled by damaging and destructive ideas about yourself, shedding pounds will prove particularly difficult. Break them into:. Share this article. Creating a healthy lifestyle and habits takes time, but you can start by understanding why diet culture is a modern damaging trend and how you can improve your way of life. Keep a Weight Loss Journal. |
| Weight loss - a healthy approach | I also take the Herbal anti-inflammatory options Weighf divvy up in individual Weihgt ¼ cup of rolled oats losx, 1 tablespoon each of natural Replenishing essential nutrients butter and Herbal anti-inflammatory options flax Herbal anti-inflammatory options, srlf-care a pinch each of protein powder and cinnamon to sweeten. Oct 31, Written By Kris Gunnars, Rachael Ajmera, MS, RD, Alina Sharon. What motivates you to lose weight can vary from person to person. Give Today. Sometimes self-care simply involves being social. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. |
Weight loss and self-care -
This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you. In fact, studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer Consider using some of these methods to cope with stress :.
Remember to also plan for holidays , social events and eating out. You can research restaurant menus in advance and find a healthy option.
At parties, you can bring a healthy dish or eat smaller portions. It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.
And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your motivation. When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.
Research has repeatedly found that people who dislike their bodies are less likely to lose weight 11 , Taking steps to improve your body image can help you lose more weight and maintain your weight loss.
Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals Boosting your body image can help you stay motivated to lose weight.
Try the activities mentioned above to improve your body image. Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being The best kind is exercise you enjoy and can stick to.
Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home? Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated.
Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music Exercise not only helps you burn calories, it also makes you feel better.
Find an exercise you enjoy, so it can easily become part of your routine. Having a role model can help you stay motivated to lose weight.
However, you need to pick the right kind of role model to keep yourself motivated. Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to. Having a relatable and positive role model may help keep you motivated Maybe you know a friend who has lost a lot of weight and can be your inspiration.
You can also look for inspirational blogs or stories about people who have successfully lost weight. Finding a role model will help keep you motivated. It is important to find a role model that you can relate to. Dogs can be the perfect weight loss companions. In fact, studies show that owning a dog can help you lose weight A Canadian study in dog owners found that people who had dogs walked an average of minutes per week, while people who did not have dogs only walked an average of minutes per week Second, dogs are great social support.
Unlike your human work out buddy, dogs are almost always excited to get some physical activity. As an added bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression Dogs ownership can help you lose weight by increasing your physical activity and providing great social support along the way.
People who feel more confident in their knowledge and abilities will lose more weight. This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals Professionals such as dietitians, exercise physiologists and psychologists can help boost your motivation and knowledge to help you reach your weight loss goals.
Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. With the proper tools and support, you can find and stay motivated to reach your weight loss goals.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. A new study found that people whose weight fluctuates early in a weight loss program have worse long-term results. Meratrim is a supplement that is claimed to lead to weight loss in as little as 2 weeks.
But does it really work? This article reviews the studies. Making a few small changes to your morning routine can help you lose weight and keep it off. This article tells you how. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….
Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.
To ward off the urge to stress-eat, use your five senses to identify things that help you calm down throughout your day without adding extra calories, suggests Kerri Nevin, Psy. For example, you might diffuse your favorite essential oil before you start your work day, spend your lunch break in your backyard listening to birds singing or play your favorite music for a mini-dance party as you declutter and organize your home.
Engaging in feel-good activities like an online yoga class, virtual guitar lessons or app-based workout sessions may help provide a healthy outlet and potentially keep you away from all-day snacking, too.
Our brains and bodies thrive on routines — they help us keep our moods in check and tell us when to sleep, move and eat, and our hormonal levels shift accordingly, says Seti.
To better support your well-being and weight-loss goals, create a schedule for your meals and snacks , she suggests. With simple meal-planning strategies , you can prepare filling and nutritious meals , quit night-eating and focus on enjoying food more mindfully , too. For instance, get an energy boost and some stress-relief with a morning walk around your neighborhood or backyard, squeeze in a 7-minute HIIT workout before lunch to release some work-related angst or decompress with a brief yoga session after dinner.
Set a nightly limit on screen-time no Netflix after 9 p. Getting enough sleep can help you wake up refreshed, keep your metabolism humming and ward off anxiety and depression — all of which help support your weight-loss efforts. In the midst of such difficult times, it can be hard to turn your focus to the good things in life, but expressing gratitude could help boost your mood and motivate you to put in more effort to make positive changes in your life, according to research in Emotion Review.
To work your gratitude muscle, keep a journal to reflect on the things in your life that are going well, suggests Rickel.
My objectives were always huge, and I always met them with great personal costs. I always thought that all my accomplishments would increase my self-esteem. My fitness career was doing great, my personal life looked picture perfect, but I was struggling with crippling depression and chronic fatigue.
However, I was in the gym for more than 10 hours daily, before going on with my demanding social life. I started setting my own objectives as if I was a new client of mine. After all, I was always so kind and understanding of their context, why would I not treat myself like that?
I stopped answering phone calls, I started writing emails and texts instead. I stopped working for more than 8 hours daily and took Sundays off.
I took a holiday, a real holiday, for the first time in 7 years. I stopped wishing to look like a fitness competitor, because I was not competing in fitness contests. I was a Pilates Trainer, so I might as well look like a Pilates Trainer.
I started viewing my goals as systems — what resources do I have, what external resources do I need to attract, who can help me better than I can do it myself, is there a way to make work with less effort.
I was allocating resources according to the importance of my goals, not by the perceived feeling of emergency. Then, I started breaking down each goal into smaller objectives. Plan for the smaller steps and assess the overall direction of my project periodically.
During this time, I was still having days of self-doubt, but I was simply talking myself nicely through the doubt. At one point in my process, I realized that I was always going the extra mile to please or serve others. It gave me so much satisfaction to do that because I felt so valuable when I was doing it.
So, I started asking myself what my values really were, what was my true core? And whenever I felt like leaving myself down, or procrastinating on something, or simply numbing myself with TV or social media or movie-binge, I knew something was off.
This changed so much of my energy! Because I started refusing the behaviors that were contradicting my core values, and I started feeling more confident in saying no. I had more energy for what I felt was valuable to achieve and I started feeling more centered in my value system.
This was helpful because I wanted to express my feelings, my emotions, and process my thoughts. Allowing myself to feel my emotions in an unfiltered way was challenging at first, to say the least.
When I began writing what I felt, I was surprised at how difficult it felt to express my feelings. I was angry, that I could feel, but other than that, it took some good amount of work to identify other feelings.
At first, I would mostly cry and feel sorry for myself, but after that initial wave of pain and sorrow began to ease up, I began to feel better and to start identifying more and more layers of feelings.
Tracking down my emotions helped me connect with myself more. I made a habit of starting my day by writing in my journal.
It was my morning ritual with my coffee, my music, and my feelings. At first, I needed to write everything down, but after about 6 months I was doing an emotional scan in the morning and just wrote down the big events that were happening in my emotional universe.
This was the piece that tied all my efforts together. I started feeling as an entire person and not fragments or compartments, as before.
Some might say that my best career years were those when I struggled the most, because I was so desperate to prove myself worthy that nothing else mattered. But after having recovered from that, I am still amazed at how much energy I could waste on self-doubt, criticizing myself endlessly and continuously rebelling against the world or feeling like a miserable universal victim of my life.
I pay more attention to myself and, even though I still work long hours, I never exhaust myself. The final victory came with my darkest moments, surprisingly enough. I thought that I had finally made myself into a whole person, I felt whole, and I often felt optimistic about life in general and almost proud of myself.
Before the pandemic hit Europe, I was preparing to expand my business, and everything was feeling great in my life. I found out I was pregnant the day we went into a lockdown and the world as I knew it ceased to exist. The next two years meant for me a series of miscarriages and finally a double hit that would knock me down.
I was struggling with infertility, my business was shutting down and my relationship ended under the pressure of pain and loss. I literally found myself at my lowest ever, with very little hope and hurt in ways I could have never imagined could exist. And in those moments, when I thought that life was really not worth living, I remember I was crying on the living room floor.
My face was touching the floor, my tears were falling on my cheeks, and I could taste the floor, as I was babbling in a cry. And in that moment, I remembered all the pain I forced myself to endure in the years I had spent training.
My body found some long-lost force and I could remember all the moments when I was too exhausted to breathe, but I kept pushing myself through yet another exercise. I stopped crying.
I remembered the economical crisis from , when, in order to pay the rent for my fitness club, I was teaching 8 hours of group fitness daily. I had been poor before, I knew how to handle the economic uncertainty that I am facing now.
I felt so discouraged because I knew I would never be a mother, but I somehow found a way to soothe myself through the pain, to learn to accept it. To cry whenever I think about it and I feel overwhelmed, to go back to finding another meaning in my childless life.
That little voice that started asking me, years ago, if I would talk to my daughter the way I talked to myself was the same voice that was now soothing my pain, holding me while I navigate this loss.
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Ich entschuldige mich, aber meiner Meinung nach irren Sie sich. Ich biete es an, zu besprechen. Schreiben Sie mir in PM.
Nach meiner Meinung sind Sie nicht recht. Es ich kann beweisen.
Sie soll sagen, dass Sie nicht recht sind.