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Love Yourself: The Key to Mind Body Fitness

I often work with clients who want to change themselves.  I help people lose weight, get stronger, eat better.  All great things! But it is also important to keep in mind that the real value should not be placed on physical appearance.  A number on the scale is not going to buy you happiness, BUT taking care of yourself through diet and exercise might.  That’s why I put the “mind” in Mind Body Fitness.  It’s about committing your whole self to a healthy lifestyle because you value YOU.  Show yourself some love and appreciation, and that’s when the real changes start to happen.  You are worth all the hard work! 

Here are some ways self-appreciation can help you maintain a healthy and happy lifestyle: 

Positive Self-Talk
Try taking out negative self-talk.  We all hear that little voice in our heads during difficult moments.  Let’s say you are trying on jeans and you hear, “I hate my muffin top!”  Or you are in the middle of a run and you hear, “This is too hard. I think I’ll just walk.”  Replace those negative thoughts with positive ones. Every cloud has a silver lining. For instance when trying on jeans, “Maybe they are snug, but I finally fit into a size 6 again!” or “This run is really hard, but just think about how many calories I must be burning!” In time your brain will reprogram and automatically drift toward the positive in any situation.

Stop Comparing
Try not to compare your unique body to anyone else.  We are all different, and being aware of that simple fact can save you a lot of heartache and frustration.  I know I am guilty of it at times.  I see a woman on the street whose thighs don’t touch when she walks, and for a moment I wish I had those thighs! But alas, I inherited Irish legs and no matter how fit I am they will ALWAYS touch. I would have to completely starve myself to acquire non-touching thighs. Hell no! Live in your body with pride, and create realistic goals based on your body type. 

Make a Gratitude List
Concentrating on the good things will only bring more good things.  Make a list of what you are thankful for. It can include aspects of your life, your personality, and your body.  Here is my short list – my family, my will power, my talent for cooking, my teeth (I have never had a cavity!). Looking at the list on paper will give you a huge confidence boost.  A fitness goal can seem much easier to tackle if you look at all the other things you have accomplished in your life. 

I hope this brings a new perspective to those of you who are on a fitness journey.  Here’s to keeping the “mind” in Mind Body Fitness!

Be full of thanks...not just turkey

I started to write a blog for this week and kept failing…it was another “don’t over stuff yourself this Thanksgiving” kind of post.  For some reason the words were not flowing.  Inspiration did not strike.  Another topic started to bubble up inside me, one that seemed more important than weight control issues and nutrition.  Gratitude (defined as an appreciative awareness and thankfulness) kept coming to my mind.  I started to think about all the wonderful things in my life.  I am so blessed to have supportive friends, a rewarding career, food to nourish me, clothes to keep me warm, a beautiful apartment to come home to, family to call on, and a loving partner to share it all with.  An overwhelming sense of gratitude filled me and I felt deeply content.  It changed my mood for the entire day….but it is not always easy to tap into that feeling of gratitude.  It can be challenging to recognize the “good.”  We often concentrate on what we don’t want in our lives, instead of bringing the awareness to what we do want and have. We often focus on our dislikes and fears, instead of our delights and dreams. What happens when we replace the negative thoughts with positive ones?   Here are some ways you can tap into the gratitude high…

Dedicate your yoga practice
Because yoga and gratitude are both forms of awareness (one an appreciative awareness, the other mind body awareness), they seem to compliment each other well.  Try dedicating your yoga practice to someone or something you are grateful for.  It could be a friend, loved one, the earth, your health, or maybe just life in general.  Decide what you are dedicating your practice to before you begin.  Hold the image or that person or thing in your mind.  As you move and breathe your way through the asanas try to keep your focus on that image.  Bringing such an intense awareness to this object or person can enrich your experience on the mat and cultivate a deeper mind body connection.  If you don’t practice yoga try dedicating any daily task to your object of gratitude.  You can dedicate a workout, run, or a meal and still feel a greater sense of fulfillment after completing the task.

Meditate using the Pushan Mudra
The term mudra often refers to a symbolic hand gesture that evokes a certain state of consciousness.  There are mudras to aid in all kinds of physical and mental states and aliments.  The Pushan Mudra refers to the Hindu Sun God or the god of nourishment.  The mudra is done by placing the index finger, middle finger and thumb of the right hand together, and placing the middle finger, ring finger, and thumb of the left hand together.  (See illustrations)  Sit in a comfortable position with the hands resting on the thighs palms facing up.  Meditate on all the ways you are nourished and provided for, inside and out.  Try to do this for 15 minutes or for 5 minutes 3 times in a day.  Maybe even use the affirmation “I thankfully accept everything that is good for me, let it have its effect on me, and release everything that is spent.”

Make a gratitude list
Write out a list of things you are grateful for. Try to write down everything, big and small. Include things that have shaped the course of your life (for me-parents, schooling, and my partner David). Add small things that you often overlook (for me-coffee, warm baths, and the smell of chimney smoke in the winter).  By focusing your mind on the positive things in your life you will be more likely to maintain a positive outlook and less likely to focus on the negatives.  Many believe that when you express gratitude for something you will get even more of that thing, so write your list everyday even if you are repeating yourself.  You will not only improve your mood, but you may attract more things to be grateful for.

Express your gratitude to others
There are people in our lives that contribute to our well being every day.  Take a moment to tell these people that they are appreciated.  It can be a phone call, email, a card in the mail, or maybe it’s just a simple “thanks” to the guy that made your latte. You will bring a bit of joy into their day, and in turn it will bring a bit of joy into yours.

Enjoy your holiday, give thanks for all of life’s blessings, and spread the joy!

…and practice portion control. ;) 

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