Chatting all things basic today to get you moving in your body and feeling in control.
I don't know who needs to hear this but MORE (as in more obsessive behaviours) is not the answer.
More hours in the gym are not necessary.
Double gym sessions in the same day are not needed.
More scale stepping, more calorie counting and more tracking are not what your body is craving.
You want to know what you should actually give it more of? GRATITUDE.
We spend more hours sh*t talking our body, starving it, ignoring it, and over working it than we do gratitude.
Because diet culture and extreme measures are constantly shoved in our face every single day whether we are scrolling social or at the check out at the grocery store.
Because we have this idea that we should get results immediately. We expect results we have not earned yet.
Think of all the years you hurt yourself through negative self talk and actions that didn't align with nourish your body from the inside out.
Cause that's what we all want right?
To radiate from the inside outwards?
I know it's what I want, so much so that I have it tattooed on my forearm.
I truly believe that the real transformation starts on the inside where we heal those deeper wounds. Because no quick fix diet will ever truly help those wounds.
So now what?
You start from scratch.
You ask yourself what do you want, like truly want, and why do you want it?
You peel back those onion layers to understand where that desire stems from.
Then ask yourself how will you FEEL when you achieve it?
How will you feel if you don't? Are you okay with living your entire life without experiencing that feeling?
How will your life change?
How will your relationships change around you?
You need to envision it all and journal into it all because that's how you get connected to your why.
Perfect now you have your why down.
Now let's break down some basic nutritional, physical and self care tools that you can start implementing so that change can begin to occur.
When it comes to nutrition start at the basics of nutrients.
Erase all concepts of diets, try to ignore your labelling around foods, and simply start asking yourself "how will this serve my body"?
Practical nutritional starting points:
I like to say start with breakfast. This is the first meal of the day. Instead of trying to switch everything everywhere in your diet, start with how you serve your body first thing in morning. Opt for a breakfast that is rich in nutrients, contains healthy fats and proteins to keep you full. I love having my protein oatmeal made with egg whites or superfood smoothies.
Next up, how's your hydration? I don't believe there's a certain amount of water for everyone but as a general marker aim for 2 litres per day to start if you are someone who's been lacking in the water department, 3 litres if you can. Water helps to flush toxins, increase energy, aid in digestion, and a host of other benefits. Drink up buttercup.
Last thing to start with your nutrition is to simply ask yourself, how do you feel? Stop running towards food as the answer, before you snap open those cupboards do an internal check up. How are you feeling? Are you actually hungry or are you feelin' something other than hunger? While you are eating ask yourself how the food is making you feel. Are you present while you are eating? And lastly, check in with yourself post meal. How did that serve you? How did those calories make you feel?
Practical fitness starting points:
Get rid of the idea you need to workout six times per week. Who's got the time or energy for that anyways? I used to be that girl. I was exhausted, my body was never healing properly and it took up so much time.
All I want you to do is pick from one of these 3 concepts, or slowly combine them.
Option 1: move your body in slow gentle ways for 5 minutes per day. Put your timer on and do some stretching, yoga, body weight moves (pull up a beginner workout on you tube or beginner yoga) and simply do five minutes. That's only 35 min in your entire week. I know you can give yourself that.
Option 2: go for 3 walks that are at least 20 minutes in length. Plus in a podcast (I have suggestions on my Instagram).
Option 3: do 2 workouts that are 20 minutes in length. You choose the style, but start with where you are at.
All you do from here is slowly add in what's DOABLE for you. Build up your confidence by completing the smaller tasks and realizing you can in fact do it.
Practical self care starting points:
Of course we all know I'm a massive advocate for counselling but if that is not an option for you the best next option would be to read a book (download one from your public library or audibles account).
If you want a good "slap in your face and get your shit together" kinda vibe, read Unfu*k Yourself by Gary John Bishop.
If you need something with a gentler approach try The Universe Has Your Back by Gabby Bernstein or Atomic Habits by James Clear.
Other than reading, write. Journal. Prompting journals are awesome if you aren't good with free hand writing. There's tons of free ones if you plug "free prompting journal templates" into google.
Meditation is also awesome, I use the free version of the Calm app on my iphone.
Any self reflection and investment in you is a self care tool and I'm all here for it.
Alright so there you have some pretty easy basics to get you going.
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Want a little workout you can do for your one of your weekly workouts? Or do five minutes of it for movement? Perfect, here you go babe!
20 Bodyweight Squats
20 Second Plank
20 Alternating Reverse Lunges
20 Bicycle Crunches
20 Glute Bridges
Repeat up to 5x through
I'm proud of you!
Jess & Cruz