Category: self esteem

Mesomorph, Ectomorph, or Endomorph – YOUR GENETIC DECK of CARDS

Mesomorph, Ectomorph, or Endomorph – YOUR GENETIC DECK of CARDS

Today at the gym there was someone new. Since I work out at the same time and see the same people every day, it is easy to spot a new person. This girl definitely stood out because she was ripped. Her muscle definition is awesome. Boy, I wish I looked like that.

We’ve all done it: checked out the girl (or guy) next to us on the peck deck or treadmill and compared our bodies to theirs. (I wish I had those biceps, or Why doesn’t my butt look like that?) It is human nature to compare and obsess about our own “perceived” physical inadequacies.

As I continued to check this new girl out, I started to notice that her body type was completely different from mine. Even though she has an amazing body that I wish I had, my body could never look like that – ever. Not because of lack of trying, but because of genetics.
I started to appreciate my own physique as well as hers, but my feelings of inadequacy went away.

It is really important to recognize and embrace the genetic deck of cards you’re shuffling. Once you realize what you can and can’t change about your body, it will become easier to positively visualize your physical potential.

First, know your body type. You’ve heard it before: There are three body types: mesomorph, ectomorph, and endomorph. Ectomorphs are thin, mesomorphs are more muscular, and endomorphs tend to be on the overweight side. Most people straddle two categories, such as a meso-endomorph, or meso-ectomorph. You might think you can figure out what body type you are simply by looking at yourself, but it’s never really that easy. Next time you are at the doctor’s office, ask your doctor which body type you fall under and you might just be surprised.

Another factor that affects your figure is bone size. Get a quick general assessment of your bone structure by wrapping your hand around your wrist. If your fingers don’t touch, you’re probably big boned; if they just touch, you’re medium-boned; if they overlap, you’re likely small-boned. Obviously, you can’t change the size of the bones you were born with, but you can let your bone size be a guide to your body weight. In general, if you’re smaller-boned, you should be at the lighter end of the weight range for your height; bigger-boned people may fall at the top weight range for their height… and this is okay.

Now that you know what you’re dealing with physiologically, here are some ways to boost your mental body image:

1. Pick appropriate body role models. Men who grew up hoping to have Arnold’s buff build—but ended up slightly smaller—should work towards a more reasonable (but still healthy) body, like Lance Armstrong. If a woman were big-boned, she’d be setting herself up for certain disappointment by aspiring to look like Jennifer Anniston. Instead, she might want to aim for a body more like Tyra Banks, who’s body type may be more similar to hers.

2. Separate how you feel about your body from how you feel about other things that are going on in your life. Feeling dissatisfied with your career or relationship can make it easier to feel negatively about your body.

3. Look at your parents and grandparents for a guide to your body’s potential. If you come from a long line of jockeys, football may not be your best sport. Pick an activity that reflects and highlights your talents.

4. Ask yourself if you’ve ever been attracted to or fallen in love with someone who doesn’t have the “perfect” body. It’s important to challenge yourself when you get into the train of thought that you have to look perfect; you attract people and are attracted to people not because of perfection but because of a number of things.

5. Give your self-esteem a boost. Self-esteem isn’t about men and women talking about how special they are. It’s about success. Can you successfully handle your emotions, your goals? The better we can handle life, the less we make our body an exaggerated issue. It’s easy to project the bad feelings you have about yourself onto your body.

6. Determine your body image by the positive body behaviors you engage in each day. Recognize the things you do that make you feel good about yourself. That might be buying a healthy lunch instead of opting for junk food, exercising, moisturizing your skin faithfully, taking some quiet time for yourself, anything that makes you feel good about yourself.

Be The Love Of Your Life

Be The Love Of Your Life

 

 

images[3]We all face a variety of challenges that can beat us down, but when we have the courage to embrace ourselves, accept ourselves, and love ourselves despite our faults, imperfections and challenges, we also open the door to connecting in a more caring, empathic, intimate way with the ones we love. My wish for you on Valentine’s Day is to LOVE YOURSELF. Become more mindful of how amazing you are; know your vulnerabilities as well as your strengths and achievements, and learn to love yourself for both.

Tricks To Combat Mindless Eating

Tricks To Combat Mindless Eating

You have probably heard the term mindless eating. It actually refers to findings from scientific experiments showing that people make almost 20 times more daily decision about food than they realize – approximately 250 decisions each day.

Mindless Eating suggests that a considerable part of our hunger is psychologically-driven, which leads us to be easily driven by tiny cues around us, such as family, friends, packages, names, labels, lights, colors, smells, shapes, distances, containers, cupboards, and distractions. Is it possible that we are not calibrated well enough to know when we are full or to know when we are hungry?

The gist of the study goes like this:

Endless bowl group – participants ate from a bowl that automatically refilled from the bottom. The participants did not know this was happening.

Normal bowl group – participants ate from a bowl that did not automatically refill. As they ate, they could see there was less food left on the bowl.

Those in the endless bowl group ate 73% more food until they thought they were full, compared to those in the normal bowl group. This confirmed scientific hypothesis — that our eyes are the main factors in determining when we think we are full.

Obviously, mindless eating can lead to unhealthy habits and weight gain. However, mindless eating can also be used to your favor, so that your habits become healthier.

Some easy fixes or tricks are to get smaller plates and bowls. This works great with kids too. I actually just did this with all my kiddie plastic bowls. Now with smaller bowls, I don’t hear whining complaints like “that’s all I get?” or “that’s not enough!” when I pour an appropriate amount of food into the bowl. Reducing the number of times you look at unhealthy snacks is also key.  Either don’t buy them at all or keep them out of sight. You can move healthier foods to eye-level in the refrigerator or pantry. And of course, food should be eaten in the kitchen, rather than in front of the TV.

Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we’re full. The secret is to change your environment so it works for you rather than against you.

THE TRUTH IS: YOU ARE NOT DISCIPLINED ENOUGH

THE TRUTH IS: YOU ARE NOT DISCIPLINED ENOUGH

I recently read an article about being disciplined. It was geared toward weight loss, but it certainly can be applied to any situation. I am somewhat obsessive compulsive about health and nutrition which leads to being seriously disciplined… when it comes to eating healthy and exercising. However, I am not very disciplined in other areas of my life, so this article was a huge eye opener.

A lot of people really want to lose weight, but then they give in to temptation over and over again. Maybe you’re good for a week or two, and then you think it’s okay to “splurge a little because I’ve been so good and I deserve it” and you stop for Ben and Jerry’s on the way home. Then a couple days later it’s a few chocolate chip cookies, then a day later it’s pizza, and so on.

Then the scale doesn’t move quite as fast you’d like and your hope and enthusiasm begin to fizzle. Or perhaps you’re good for a month, but then you have a stressful week at work and you get completely derailed.

Regardless, the discipline necessary to overcome old, unproductive habits and build new ones may not be present yet. Before you know it you’ve lost the focus and excitement that got you really pumped up for the first couple weeks and you’re back where you started.

This happens to everyone. So, what are we to do?

How To Get More Disciplined:

The way to build discipline is by being disciplined. There is no magical formula anybody is going to say or give to you that is going to suddenly give you the discipline to eat healthier, exercise more, be more productive at work, have better control of your finances…whatever your situation. There is no substitute for taking action.

Building discipline doesn’t happen overnight. Building discipline is like building a muscle. When you first use it after a period of inactivity, it’s going to feel a bit sore. But that soreness is good. It means you’re getting into motion again. The more you use it- consistently- the stronger it gets.

It’s the same with your good habits. They may feel awkward or unnatural at first, but if you remain consistent it will become second nature. So start by focusing on simple, positive habits that you know you can execute consistently: healthy dinners, no snacking after dinner, taking a 5-minute walk every day, or giving up chocolate chip cookies(or whatever your ‘pitfall food’ is- you know what it is) for just 1 week.

Don’t overwhelm yourself by thinking about how you’re going to lose the full 30, 40 or 50 pounds, and just commit to doing the simple things and doing them consistently.

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