1. Remind yourself that you are not who other people think or say you are.
2. Remind yourself that everybody makes mistakes at times, has areas of weakness, and things they want to change.
3. Remind yourself of ways in which you’ve grown and changed with time. You’re not who you once were - so celebrate how far you’ve come.
4. Also, the ending isn’t written and the future isn’t fixed. You’re free to change your image, and an old identity.
5. Identify the lies you have believed about yourself – and work on changing them so they’re more accurate and true. Also, don’t reinforce those lies by acting like you think they’re true.
6. Remember that your feelings are not the same as facts. Don’t live based on your feelings … as that will keep you trapped.
7. Hang out with those who see, and who appreciate, your worth. And take their words to heart, and let them help to build you up.
So today, I am starting a new journey with the help of my personal trainer.
Well, I’m doing the thing alone, but I do have a check-in with my personal trainer again in eleven weeks from now.
So here it is, my (Swedish) workout/weight loss/bullet journal plan.
Starting fresh monday with a gym session provided by my trainer, I’m hoping to give my weightloss and health situation the boost it needs to show results.
Remember this: Your value does not decrease based on someone’s inability to see your worth 💕 Self-love may be bad for business, but it’s good for you - and that’s all that matters!
never make a suicide joke again. yes this includes “i wanna die” as a figure of speech. swear off of it. actually make an effort to change how you think about things.
find something to compliment someone for at least 4 times a day. notice the little things about the world that make you happy, and use that to make other people happy.
talk to people. initiate conversation as often as you possibly can. keep your mind busy and you wont have to worry anymore
picture the bad intrusive thoughts in youe head as an edgy 13 year old and tell them to go be emo somewhere else
if someone makes you feel bad most of the time, stop talking to them. making yourself hang out with people who drain you is self harm. stop it.
Personally i went from “guess I’ll die” jokes to “IF I HAVE TO BE HERE FOR 5 MORE MINUTES I PROMISE YOU I WILL BUY JUST, AN ARRAY OF CLOTHES.” and other wild hyperbolic stuff. Just replace the death part with something ridiculous and off topic. Its very entertaining
This also works with calling myself things like stupid, worthless, trash, etc. Even if you do this jokingly to yourself, your brain still believes it, and keeps up the cycle. Seriously, I found that when I stopped saying these things about myself, even jokingly, it made a massive difference.
Here’s a tip I picked up from a friend that’s helped me a lot — replace self deprecating jokes with ironically self aggrandizing jokes
Like every time I trip and fall, instead of saying “l’m just a disaster human” I say “I’m the epitome of grace and beauty”
Or like, when I draw a picture I’m not 100% happy with, instead of saying “my art is trash” I say something like “you know I think it’s time we replaced the Mona Lisa”
When you do that you get to make a joke, but you’re ALSO getting practice building yourself up, y’know?
And eventually it becomes a reflex and you get so used to it that you can say nice stuff about yourself even when you AREN’T joking
Also, imagine you’re saying all that mean shit to a 12 year old you. Personally, I’d never say “You’re stupid. Go die already” to a 12 year old kid, even if it’s a 12 year old me.
New boyfriend, new job, new stuff around the house. Lot of changes lately and I have been really bad at focusing on me and myself. However, I feel like it’s time to get back in the saddle again, so tomorrow I’m hitting the gym again.
Hopefully I will not be melting away straight after warmup, since it’s been raining all day. Fingers crossed it’ll continue to rain tomorrow as well, lord knows we need it...
So here we go. Getting back up everytime we fall down. Never giving up is the key to success here, people!
The weights room… I love lifting, but I used to be so scared of just going near the heavy weights. I know I’m not the only one, so I’ve shared my tips on how to be more confident in the gym on the blog 💪
I have personally never believed in the concept of restrictive eating when it comes to weight/fat loss. I always believed and suggested to people to eat BETTER instead of less. See this above is speaking the truth… When I hear people saying that they don’t eat because they’re trying to lose fat it makes me laugh (deep inside) because not eating actually slows down the metabolism, so when people start eating restrictively they are actually sabotaging their fat loss efforts; slow metabolism = NO weight loss! The body thinks it’s starving, so it will go on the “survival” mode which means it will literally slow down its calorie-burning capacity in order to “survive”.
In other words, by not eating the body will sense that it is in “trouble”, so it will try to conserve the little amount of energy it has left as much as possible, which will result in a slower metabolism! Fat is emergency storage for your body. Your body will burn muscle first if you get on low calorie diets, so the body is going to use muscles as fuel, yes muscles, so not only the metabolism will slow down, but the body will also lose some precious muscles.
So… Moral of the story, you don’t have to eat less - you just have to eat BETTER!! In the above picture you can clearly see the sticking difference between 1575 calories of “junk” foods and healthy foods. Remember this, when you’re eating right you don’t have to constantly worry about counting calories
It’s not a full kilo, but enough to change the 4 in front of the period on the scale to a 5. Which is annoying. I am disappointed, but at the same time, I know that I really can’t be, for a number of reasons.
1. I’ve eaten badly. Not by overstepping my daily calorie count, but based on the ingredients I chose to eat (read: carbs). And carbs are not bad in their own right, I mean, potatoes are not bad. French Fries, however are. As are the carbs in beer. And snacks. (There was a bbq party, and two days with unexpected “there’s no other food” while on trips with friends.)
2. I’m on my period. This always causes me to gain weight. No kidding, I can gain everything between 1-5 kilos in just a few days because of this, and it’s super annoying and frustrating, because there’s nothing I can do about it. One day my jeans will fit, the next I can’t even button them because I’ve gotten bloated. It’s a fashion hell as well as an emotional one, I am not even kidding. It’s all fluids, however, and I know that it’ll be gone in just a week, but it’s still frustrating to step on the scale and get an increased number thrown at your face after a week of hard work.
3. Muscle gain. Compared to the past 8 months, I’ve spent an huge amount of time at the gym these past two weeks. And since I know that it takes time for the body to start burning the fat I’ve collected in those eight months, I can’t expect a weight drop too quickly. There’s also the famous “muscle weigh more than fat” saying, but that’s not technically true. In my case, I’ve started to gain muscle mass faster than my body can burn off the fat, which also means that I’ve gained weight, not lost any.
So, taking all those things into account, I know that most of the weight I’ve gained this week is basically water, or muscle. The water will go away and the muscle will still help burn the fat I need to loose. The bad food habits, the snacking and sugar cravings will be remedied (Tip: drinking applecider vinegar in water three times a day is a great way to keep your bloodsugars leveled and stay hydrated at the same time)
I won’t give up. In two weeks I’ll take my measurements again, and then I’ll know if the food, the workouts, and daily walks has changed anything, or if I need to step up my game even further.
Current progress:
Current weight: 105.4 kg (+0.6kg from last week)
Total weightloss: 0.3 kg
Hours spent at gym: 2
Hours spent walking: 2.25
Note 2 Self:
Applecider vinegar and water, three times a day! (stop snacking on bad stuff!)
Watch your choice of food. Don’t deny yourself something you really want, but ask yourself first if you really want it, or if you’re just chosing out of habit.
Well, not really a week, it’s just been 5 days since I started, but it’s close enough.
The week’s been okay. I caught some kind of stomach virus or something and ended up feeling nauseaus for a few days. It made me miss out on a few workoutsessions, but overall it’s been going well. I’ve had my smoothies, and my healty food, and I haven’t felt hungry yet. My bloodsugar’s been a bit wonky though, and I’ve been sleeping a lot (both due to sickness and lack of energy), but I expected that. It takes a while for the body to detox from the sugar I’ve been eating lately, so I trust that I’ll feel more energized and leveled soon.
I tend to forget that weight loss can be relaxed. I don’t need to bust my ass at the gym 5 days a week, I can go swimming or do yoga or a YouTube video, I can go for a walk or go bouldering with friends. I don’t need to eat perfectly clean, who cares about a tiny donut? I got so much time, I don’t need to lose 5kg in a month. Obsessing over being perfectly healthy ain’t particularily healthy. Gotta remind myself once in a while.
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