The more we criticize ourselves, the harder it becomes to make positive changes because it reinforces negative thoughts and ruins our self-esteem! 

Then we're left feeling too beaten down to do anything different.

Louise Hay hit the nail on the head when she taught us to approve of ourselves:

"Criticism locks us into the very pattern we are trying to change. Understanding and being gentle with ourselves helps us move out of it. Remember, you have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens." (You Can Heal Your Life)

Approving of ourselves means we have an inner cheerleader to get us through challenges. We become more resilient and can stay positive even when we are - heaven forbid - not perfect.

So, how do you do this self-approval thing? You could try one of these steps:

1. Notice what triggers self-criticism. Is it when you make a mistake at work or forget to do something?
2. Catch your inner critic in action. Through mindfulness meditation or journaling, observe and note the thoughts that arise when you feel bad about yourself. Challenge these negative thoughts - Is 'I can't get anything right' really true?  Can you find evidence of the opposite?
3. Focus on your strengths to solve problems. Here’s an affirmation, of sorts, I teach to help move clients into action: “I am [my positive qualities] and can easily figure out why I [unwanted behavior] and what to do about it. I can try [actions that make it easier to do/stop doing next time].” For example: “I am resourceful and dedicated and can easily figure out why I keep going to the break room for donuts and what to do about it. I can try taking in my own snack so I am not hungry and taking a walk with a colleague instead of going to the break room.” *Don’t forget to celebrate wins, however small. *More templates are inside the The Fit & Fabulous Weight Loss Bundle
4. List 3 things you are grateful for every day and let one of those things be a personal quality you embody. Google the term - list of personal qualities to get ideas. 
5. Seek people with a positive outlook: Surround yourself with people who uplift you and remind you of your worth. Seek out supportive communities or consider talking to a therapist or counselor.

👆 These kinds of actions can lift us out of discouragement and boost positive feelings.
POSITIVE FEELINGS = ENERGY
Energy that we can use to make the changes we want.

Here's an awesome tip from the book 'Personality Isn't Permanent' by Benjamin P. Hardy, which I might have misremembered. Here's my version:

1. Choose one unhealthy habit you REALLY wish you could stop doing. It could be not getting enough sleep or eating too much sugar - you know, the usual suspects, the ‘shoulds’.
2. Now, imagine yourself looking 10-20 years into the future. Visualize two versions of yourself: one where you successfully stopped doing the habit, and another where you didn't. How did your decision impact your life? Are there any regrets? What are you able or not able to do? What would each version say to you now? Hopefully one will say something like, 'Thank you, I have more energy than my younger friends, I can move well, and I look great!'

The example given in the book is of a very overweight man who identifies eating refined sugar as the habit he wants to give up.
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He sees two distinct directions his life could go in: one where his life resembles that of his overweight parents, who suffer from numerous health problems and live a very limited life physically, and the other is a life of being able to hike and travel freely and live life to the full.

He fully commits and decides that from now on, he is a person who never eats refined sugar. An all-or-nothing approach evidently eliminates the decision fatigue that can sabotage our efforts to change. He takes it a step further and integrates this decision into his identity, delving into the side effects of sugar and exploring other ways to become a healthy person.

You don’t have to take it to that extreme but it's food for thought. Which future self do you want? The one you will have if you keep doing x or the one you will have if you stop?

Before you go, I just wanted to let you know I'm opening up some spaces for one-on-one weight loss coaching. You can try it out with 7 days of coaching and accountability dedicated to helping you START taking concrete steps towards losing 10-15 pounds. Let me know if you’re interested or have any questions.

Want to workout with me? I'm offering Buddy Training  (1:2) and  1:1 Personal Training .

Clara x ​

Trying to out-exercise food, no es bueno.

Neither is OVERDOING anything - like running too much, and then trying to counteract it with a few stretches that can't possibly prevent overuse injuries, or wondering what 5-minute posture exercises you can do to cancel out sitting in an awful position for 12 hours a day. See how it looks when I put it like that?

Ultimately, that's barking up the wrong tree.

None of us have time for ALL THE THINGS we would have to do every day to manage the symptoms we're causing - we'd have to stretch, we'd have to roll - we'd have to walk 10,000 steps before midnight and so on.

So, is there something in your life you just have to learn to do less?

That's today's question for you.

FYI, a box of 12 glazed donuts is 2640 calories. That's 87k steps!

Want to workout with me?  Right now I'm offering Buddy Training  (1:2) and 1:1 Personal Training.

I don't know about you, but I'm a bit scared about what will happen to my body as I get older. I've read all about the importance of bone density and muscle mass, as well as how challenging it can be to lose weight after menopause. In case you're a bit nervous too, I'm sharing what kind of workout programs I do, as a personal trainer, to give me peace of mind that I'm covering all the bases as I age.
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I've dealt with aches and pains from a young age due to a little hyper-mobility, so I've been thinking about these things for a long time.

Here's what my WELL RESEARCHED weekly routine looks like this month:
- I do two pretty intense full-body workouts that include resistance training, core exercises, and a bit of cardio.
- I average 7000 steps a day.

AND THAT'S ALL.

Last month, my weekly routine looked like this:
- 1 run
- 1 core workout
- 1 upper body workout
- 1 yard work session
- An average of 7500 steps a day
(I can create a program for you inside 1:1  Personal Training or Buddy Personal Training).

If you want to create a DIY exercise program that supports aging, here are the most important elements to include:
- Resistance training (along with increased protein intake) to build muscle mass
- 'Core proper' training* See below. 
- Daily activity, such as steps, yard work, or light aerobic exercises
- Management of posture, misalignment, and aches and pains. By including mobility drills, stretches, and self-myofascial release (I usually incorporate these into my warm-ups and cool-downs).

I understand this may seem like a lot. Do you have any questions? Feel free to send me a message. It's always helpful to know what you would like to hear more about in these emails.

So...

I love resistance training because it helps me feel toned and maintain muscle mass, which is essential for keeping my body looking young!

What I mean by resistance training, is adding resistance using dumbbells, resistance bands, or utilizing body-weight exercises like squats or planks.

I value muscles because they will protect me against becoming frail, and they help me burn fat 24 hours a day! They have all these other awesome benefits too, not least of which is feeling strong and confident. I don’t lift heavy and am not trying to look buff. I just do what I need to do to stay healthy.

As for core workouts, the fun thing about doing the right ab exercises is that they switch on the muscles that hold everything in and make my belly look flatter. It's like having a hidden corset!

* I focus on "core proper" workouts, as I like to call them because they involve abdominal muscles, glutes, lower back, hips, and even the inner thighs. The main reason I prioritize core workouts is for stability, so I don’t get as many backaches and can avoid other potential injuries that could make it difficult to exercise.
Oh and active glutes mean no flat butt!

And yes, I can create a program for you. I'm currently offering Buddy Training which is you and a friend plus me or one-on-one Personal Training.

If you have any questions about working with me send a message or book a call. 
Clara x