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 youāve grown and changed with time. Youāre not who you once were - so celebrate how far youāve come.
4. Also, the ending isnāt written and the future isnāt fixed. Youāre free to change your image, and an old identity.
5. Identify the lies you have believed about yourself ā and work on changing them so theyāre more accurate and true. Also, donāt reinforce those lies by acting like you think theyāre true.
6. Remember that your feelings are not the same as facts. Donāt live based on your feelings ā¦ 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.Ā
Well, Iām doing the thing alone, but I do have a check-in with my personal trainer again in eleven weeks from now.Ā
So here it is, my (Swedish) workout/weight loss/bullet journal plan.Ā
Starting fresh monday with a gym session provided by my trainer, Iām hoping to give my weightloss and health situation the boost it needs to show results.Ā
Remember this: Your value does not decrease based on someoneās inability to see your worth š Self-love may be bad for business, but itās good for you - and thatās all that matters!
never make a suicide joke again. yes this includesĀ āi wanna dieā 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 āguess Iāll dieā jokes to āIF I HAVE TO BE HERE FOR 5 MORE MINUTES I PROMISE YOU I WILL BUY JUST, AN ARRAY OF CLOTHES.ā 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 massiveĀ difference.
Hereās a tip I picked up from a friend thatās helped me a lot ā replace self deprecating jokes with ironically self aggrandizing jokes
Like every time I trip and fall, instead of saying ālām just a disaster humanā I say āIām the epitome of grace and beautyā
Or like, when I draw a picture Iām not 100% happy with, instead of saying āmy art is trashā I say something like āyou know I think itās time we replaced the Mona Lisaā
When you do that you get to make a joke, but youāre ALSO getting practice building yourself up, yāknow?
And eventually it becomes a reflex and you get so used to it that you can say nice stuff about yourself even when you ARENāT joking
Also, imagine youāre saying all that mean shit to a 12 year old you. Personally, Iād never say āYouāre stupid. Go die alreadyā to a 12 year old kid, even if itās 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 itās time to get back in the saddle again, so tomorrow Iām hitting the gym again.Ā
Hopefully I will not be melting away straight after warmup, since itās been raining all day. Fingers crossed itāll continue to rain tomorrow as well, lord knows we need it...Ā
So here we go. Getting back up everytime we fall down. Never giving up is the key to success here, people!
The weights roomā¦ I love lifting, but I used to be so scared of just going near the heavy weights. I know Iām not the only one, so Iāve shared my tips on how to be more confident in the gym on the blog šŖ
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 truthā¦ When I hear people saying that they donāt eat because theyāre 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 itās starving, so it will go on the āsurvivalā mode which means it will literally slow down its calorie-burning capacity in order to āsurviveā.Ā
In other words, by not eating the body will sense that it is in ātroubleā, 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.
Soā¦ Moral of the story, you donāt 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 ājunkā foods and healthy foods. Remember this, when youāre eating right you donāt have to constantly worry about counting calories
Itās not a full kilo, but enough to change the 4 in front of the period on the scale to a 5. Which is annoying.Ā I am disappointed, but at the same time, I know that I really canāt be, for a number of reasons.
1. Iāve 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 unexpectedĀ āthereās no other foodā while on trips with friends.)
2. Iām 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 itās super annoying and frustrating, because thereās nothing I can do about it. One day my jeans will fit, the next I canāt even button them because Iāve gotten bloated. Itās a fashion hell as well as an emotional one, I am not even kidding. Itās all fluids, however, and I know that itāll be gone in just a week, but itās 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, Iāve 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 Iāve collected in those eight months, I canāt expect a weight drop too quickly. Thereās also the famousĀ āmuscle weigh more than fatā saying, but thatās not technically true. In my case, Iāve started to gain muscle mass faster than my body can burn off the fat, which also means that Iāve gained weight, not lost any.Ā
So, taking all those things into account, I know that most of the weight Iāve 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 stayĀ hydrated at the same time)Ā
I wonāt give up. In two weeks Iāll take my measurements again, and then Iāll 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:Ā
Applecider vinegar and water, three times a day! (stop snacking on bad stuff!)
Watch your choice of food. Donāt deny yourself something you really want, but ask yourself first if you really want it, or if youāre just chosing out of habit.
Well, not really a week, itās just been 5 days since I started, but itās close enough.Ā Ā
The weekās 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 itās been going well. Iāve had my smoothies, and my healty food, and I havenāt felt hungry yet. My bloodsugarās been a bit wonky though, and Iāve 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 Iāve been eating lately, so I trust that Iāll feel more energized and leveled soon.
I tend to forget that weight loss can be relaxed. I donāt 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 donāt need to eat perfectly clean, who cares about a tiny donut? I got so much time, I donāt need to lose 5kg in a month. Obsessing over being perfectly healthy aināt particularily healthy. Gotta remind myself once in a while.
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