Has it been a while since you've worked out, but you have a newly found motivation to get going? Are you diving into a fitness program only to be so sore afterward that it does not feel like it was worth it? Getting back into exercise after the crazy year we had is a great thing, but it needs to be approached in the right way to make sure it is sustainable for you.
Key Takeaways
If You Want To Get Back into Exercise Without Feeling Wrecked, You Should:
Ditch The ‘All or Nothing’ Mentality
When getting back into movement and working out, the first step is to get rid of the ‘all or nothing’ mindset that fitness culture has ingrained in us. Instead of going so hard once a week that you have to ‘toilet trust fall’ for the rest of the week, focusing on a daily movement practice is a much more sustainable and enjoyable way to ease yourself back into exercise.
Your body needs support when getting back into movement, which is why you need to integrate taking care of yourself into your daily routine. If you are ready to get reacquainted with a daily commitment to move your body, however, that looks and feels for you, a sustainable approach is the best way to honor your body's signals.
Start Where You Are Now
We are coming out of a whole year of the world being flipped upside down. The amount of stress you have been under, your daily routine, and your sleep can all affect how ready your body is to get active again. The high-intensity workouts that you may have done in the past might not suit your body's current needs.
It is essential that you modulate your intensity and volume of workouts and listen to the signals your body is sending you to properly heal your tissues and address the issues you are feeling. By listening to your body and taking the time to properly recover, you can get active again without wrecking yourself so that you can be more consistent, enjoy the benefits of your workout, and have fun while still challenging yourself.
Physical activity can be a fun, challenging, and positive experience if you approach it the right way. By shifting your mindset away from the ‘all or nothing’ mentality, modulating your intensity and volume, and focusing on your tissue recovery through nutrition and awareness, you can harness your good intentions and get active again.
Are you ready to take your motivation to get active again and implement it in a safe, healthy, and fun way? Share what your daily movement commitment is with me in the comments section on the episode page.
In This Episode
Quotes
“I want you to start thinking about movement being more of a daily commitment instead of a once-a-week smash fest which then you can't move for the next five days and your body is so painfully sore that every step you take feels super painful.” (9:02)
“We have been taught by fitness culture in general that if it is not intensity level 10, that it was no good and we got no benefit from it. Which is absolutely not true.” (12:10)
“You need to think about what is leading up to me getting more active again and are there things I should probably deal with with my body?” (21:08)
“What I am seeing a lot in the community is still an under-eating situation. It's like an under-eating, under-recovery situation, and that is not going to help with your recovery.” (28:29)
“Recovery is a part of the process, and if you are coming out of a period of less activity, it might be something you need to think a little bit more about.” (30:06)
Featured on the Show
Join the CORE 4 Program Waitlist
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes
LTYB 319: Why Fitspo Needs To Die
LTYB 129: How Mobility Can Help You Unlock Your Inner Power with Jen Esquer
LTYB 055: How to Stand for Better Health Kelly & Juliet Starrett
We are now over one year into the global pandemic. While there is a sense of excitement and hope around seeing friends and loved ones who we have been absent from this past year, there is also a lot of anxiety around seeing people after your body has changed. Today the living legend Evelyn Tribole is here to share some of her best advice on these topics and help you navigate the world and your body in a post-pandemic situation.
Key Takeaways
If You Are Anxious About How Your Body Has Changed Throughout The Pandemic, You Should:
You Are More Than a Body
Nobody in the world has more experience in intuitive eating and the anti-diet space than Evelyn Tribole. Co-creator of the Intuitive Eating Framework, which was introduced into the world 25+ years ago, Evelyn is a wealth of wisdom when it comes to connecting and honoring our bodies.
Surviving Is Something To Be Proud Of
The first thing Evelyn wants you to remember is that regardless of your body changing over the last year, your body also survived a pandemic, which is an amazing accomplishment. As we start to navigate the new social norms, it is an opportunity for us to change the narrative and move past the body objectification that has been a toxic part of our culture.
You are so much more than a body. When it comes time to reconnect with those we have not seen in a while, it is essential to set boundaries within your bandwidth and focus on the connection we have been missing from others, not the judgment of other people’s bodies. By being consistent and reinforcing your boundaries around conversation, you can normalize the accomplishment of simply surviving the global pandemic.
Being Kind To Your Body Going Forward
When was the last time you asked yourself if you have been kind to your body on a biological level? While it is instinctual to use food restriction as a means of control when so much of our world is out of our control, dishonoring your hunger through restriction disrupts your cells on a biological level and ruins their trust in you. Being consistently kind to your body in acts of predictable nourishment can help you cultivate trust between you and your cells.
Diet culture tells us that we need to outsource our nutrition decisions. Evelyn wants you to challenge yourself instead to tune in to how your body responds, which can be a beautiful adventure. You can stop the legacy of diet culture at your own kitchen table and take back some of the agency and hope we have been missing to bring your family and community into a healthier and more supportive post-pandemic world.
How do you feel about the potential to see people again and reestablish connections once it is safe to do so? Which of Evelyn’s tips are you going to integrate to ease your anxiety and nourish your body with consistency? Share your thoughts on how your body has changed throughout the pandemic with me in the comments section of the episode page.
In This Episode
Quotes
“Looking at yourself and that there might need to be some grieving that needs to take place. For this relationship and how it used to be, grieving for the time spent in pursuit of things that are no longer serving you, that you have found actually hurt and harm you. There might be anger with that, there might be sadness with that. And it is giving yourself the space and time for that.” (14:04)
“Our biology has a mind of its own, and it disrupts trust every time you mess with hunger.” (20:05)
“They can say all these sweet words of compassion and self-love, but at the end of the day, if you are still cutting your calories, your cells at a biological level are going to have a reaction to that.” (27:52)
“Intuitive eating is not pass or fail, it is a journey of learning and discovery.” (38:15)
“You need to go through the wobble to discover the connection with your body. I can guide you to some practices to help you figure it out, but it is going to take you connecting and checking in.” (45:16)
Featured on the Show
Enroll in the Free Food Freedom Mini-Course Here
Intuitive Eating for Every Day by Evelyn Tribole
Intuitive Eating 4th Edition by Evelyn Tribole and Elyse Resch
The Intuitive Eating Workbook by Evelyn Tribole, Elyse Resch, and Tracy Tylka
Join the Intuitive Eating Online Community Here
Follow Evelyn on Instagram
Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes
LTYB 275: The Anti-Diet Approach To Eating with Evelyn Tribole
One of the most common questions I receive is how to actually put intuitive eating practice into your real life. We can often get hung up on the rules and restrictions of diet culture that we feel lost without them and unsure of how to move forward on our intuitive eating journey. Today I am here to give you practical advice for implementing intuitive eating into your everyday life.
Key Takeaways
If you are looking to include the practice of intuitive eating into your life you should:
You Were Born an Intuitive Eater
Intuitive eating may sound simple, but it’s not easy. In short, intuitive eating is just eating! You were born an intuitive eater, sensing when you are hungry and what satisfaction feels like. However, the way you have been socialized has shaped how you interact with food, to the point where many of us don’t know how to trust and listen to both our brains and our bodies.
Intuitive eating is about simplifying your eating habits and guidelines so that you can find the overlap between listening to your brain and your body to make intuitive eating decisions.
Practical Advice for Implementing Intuitive Eating in Your Life
Building healthy habits is the key to changing your internal landscape when it comes to food and learning to listen to your body’s signals. You don’t need to be mindful 100% of the time, but even a small amount of awareness can be powerful when embracing intuitive eating.
Starting from a place of mindfulness, taking it one principle at a time, and planning your meals in a way that fits in with your lifestyle are all great ways to start checking in with yourself and selecting your food choices based on a more internal approach.
Which of my tips have you tried? What have you noticed? Share your thoughts and experiences with me in the comments on the episode page.
In This Episode
Quotes
“We have become so accustomed to interacting with food in that way, that when we present intuitive eating as eating without all of the rules, and restrictions, and regulations, and calculations, and computations, and logging, and everything, it kind of breaks your brain a little bit.” (6:08)
“Here is how I sum up intuitive eating. It is where you use both your brain and your body to decide what to eat.” (10:29)
“In mindful eating, what we are really trying to do is to build awareness of what we are doing, because a lot of our eating is very automatic.” (22:53)
“You are not a short-order cook… and you shouldn’t have to be one in order to make intuitive eating work for you. Remember we are trying to simplify things.” (30:47)
“It is okay to repeat meals, it is okay to use convenience items, it is okay to use dry goods from your pantry, it’s okay to use frozen foods. We have to let go of some of the stigmas around that stuff.” (35:41)
Featured on the Show
Join the Tune In Membership Here
Join the Listen To Your Body Newsletter
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes
We have been told for our whole lives that our weight equals health which equals our worth. Have you ever stopped to ponder how this diet culture mentality has been engrained into our relationship with our bodies and our health? Just because diet culture tells us that thinner equals healthier, it does not mean it is the truth.
Key Takeaways
If You Want To Start Asking Yourself The Important Questions, You Should:
Fuck the Scale
I used to let the number I saw on the scale completely dictate if I had a bad day or a good day. Like so many women out there, I had a toxic relationship with the scale, and I thought that if I could achieve my ‘goal’, I would be happy. This obsession extended into how I viewed other people, and I was buying into the story that intentional weight loss via restriction was the only path.
Weight loss can be a beneficial byproduct of improving your health, but it is not the only measure that matters. Gaining health is about feeling better in your body at whatever size, instead of the number on the scale.
How To Find Sustainable Health
When people prioritize their health, they often assume that it is the weight loss that makes them feel better. In reality, it is the habits, behaviors, and changes you are making in your life that make you feel better, and weight loss can sometimes be a byproduct of those healthy habits.
It is not inherently wrong to want to change your body; you have the autonomy to do what feels right for you. But to make health changes work for you, think about how you can stay focused, how you want to feel, your deeper why, and the habits you can commit to consistently. Instead of forcing yourself to stay motivated based on the number on your scale, focus on how you want to feel in your body, and you can gain truly sustainable health.
What did you think when you read the title of today’s podcast? Share your gut reaction with me in the comments on the episode page.
In This Episode
Quotes
“When I criticize the diet industry and diet culture, I am not criticizing the individual dieter, the person who goes on the diet. Because they are simply trying to exist in a system that is constantly reinforcing that weight loss is ‘the path’.” (10:41)
“It's not even normal in our world to think about 'well, what else is there besides weight loss?’ because that is the only thing that is ever presented to us from the diet industry.” (15:22)
“There are often times lots of changes that people were making, but they go back to it being the weight loss that helped them feel better. When in fact, a lot of the time it was the behaviors and habits they had changed that were actually making them feel better and improving their quality of life.” (23:01)
“We need to connect to how we want to feel because feelings drive actions.” (25:26)
“We need to consider that when we gain health, weight loss is sometimes, but not always, an outcome. And losing weight doesn't always automatically confer better health.” (35:57)
Featured on the Show
Join the Tune In Membership Here
Join the Listen To Your Body Newsletter
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes
LTYB 304: What is Gentle Nutrition? (Intuitive Eating Principle 10)
Do you remember when I used to be ‘Stupid Easy Paleo’? A lot of you are curious as to why I am no longer paleo and the complete rebranding I did in 2018. So, I decided to share my real, truthful, nitty-gritty story with you all for this week's episode.
Key Takeaways
If You Are Starting To See The Cracks In Your Own Relationship With Food and Diets You Should:
How I Got Here
In 2018 I had a realization. I realized that I had been carrying my disordered eating and relationship with my body through the various stages of my life, masking it with different diets and exercise regimes.
When I first heard about paleo in 2010, my most significant thought was ‘will this help me get smaller?’. While I did learn some good things from paleo, over time, the rules, restrictions, and arguments I had with people about whether or not something ‘is’ or ‘isn't paleo was making me exhausted. That’s when I realized something had to change.
Restriction Isn’t Helping Anybody
The more I learned about the origins of diet culture and the harm that comes from approaching ‘taking care of our health’ in a way that is restrictive and an all-or-nothing mentality, I knew I had to burn what I thought I knew down to the ground.
When you are able to take the guilt and shame out of your relationship with food and stop thinking about food 24/7, you can come back to yourself. You are always and have always been worthy no matter your body size or appearance, and my mission is to help you get back to being the intuitive eater that you were born as.
Do you see yourself reflected in my story? How is your story different than mine? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes
“We always have a choice. We are faced with new information all day, every day, and we get to decide how and if we want to incorporate that information into our new viewpoint of the world and our perspective.” (3:32)
“I feel like I wasn't living my life because I was so invested in dieting, and shrinking myself, and making myself smaller.” (12:41)
“This is when I started to become aware of the fact that my thinking around food was occupying a lot of my time. Prior to that, it was just something that happened, I didn't have that outside looking in awareness of ‘this is kind of fucked up’.” (23:53)
“I started to learn about bigger issues, things like diet culture. And then it all started to make sense.” (33:38)
“I think that is my biggest point to you today, is learning to find the wiggle room, removing the guilt and the shame, recognizing that some of these smaller dietary choices are not going to cause you some kind of crazy significant harm.” (44:42)
Featured on the Show
Join the Tune In Membership Here
Instead of Weight Loss, Focus on This Blog Post
Jamie Scott P3 Athletica Website
Join the Listen To Your Body Newsletter
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes