How to Workout and Not Hate It
You’ve decided to incorporate exercise into your routine – ROCK ON!
Now what?
Where do I start?
What should I do?
What will help me lose weight the fastest?
How do I maintain it?
The answers to these questions will vary because each person is unique with different body composition, lifestyle, and range of motion abilities. Add in that women* tend to respond differently to exercise and nutrition than men, and that can make for a frustrating experience, especially if you have specific goals in mind.
*When we say “women” and “men”, we’re referring to hormone levels where higher estrogen is associated with women and higher testosterone is associated with men.
Because we are who we are at TT&WP, we’re going to dig a little deeper into the psychology because wellness is more than exercise and diet. It’s all in the approach and the perspective, i.e. your mental health.
First, an important disclaimer: We are not physicians! Always consult your doctor before beginning any fitness regimen or changes to your diet. The internet can be a wonderful place to get ideas, but it also can be, well, a dumpster fire. Be smart. Talk to your health support team before making any changes.
Figure Out Your Health Goals
It’s Not About the Numbers. It’s About How You Feel.
Your body is AMAZING and is capable of so much more than getting smaller or bigger.
You are not a number on a scale or clothing tag. You are a human being trying your best to thrive in a chaotic world, one that often has unrealistic expectations (glares at social media).
Theresa's Tip: Attach your goals to a feeling or a non-scale victory.
Set yourself up for success right out the gate. Think about things you want to experience. Some examples:
- Carry the groceries into the house in one trip
- Pick up your pet who can’t get around like they used to without feeling your back go “DAMMIT!”.
- Make new friends
- Sleep better and not feel exhausted during a mid-day slump
- Go up a set of stairs without getting out of breath
- Bend over to put your shoes on without getting dizzy or falling over
- Get back in touch with your inner Sex Kitten
The possibilities are endless and often overlap in the Great Venn Diagram of Holistic Health Journeys. And “holistic” is really the key, here. Fitness and exercise alone will not have as long lasting an impact on your overall wellbeing if you’re not also making balanced nutrition and lifestyle choices. But we’ll get to that in a bit.
Wellness Isn’t an All-or-Nothing Sprint.
It’s an agile long haul.
When you first start a new diet or fitness regimen the changes happen quickly. Then, THE DREADED PLATEAU. “Whyyyyy?!?!” you ask? Because physiology is a tricksy bastard. There are multiple factors in play:
- Neurological adaptations: Your nervous system becomes more efficient, mimicking the illusion of rapid strength gains that are more about efficiency than size/strength (source)
- Water weight changes: in the beginning of a new routine, your body releases more water when burning energy. At first, your body will burn carbs for energy, which means it sheds more water. With time, your body shifts to burning fat, which means you lose less water (source)
- Metabolic and energy shifts: The initial “jump start” to your body creates different ratios of energy intake:expenditure; your body quickly “learns” and adapts (source)
Thinking long-term sets you up for success. Your weight and measurements will fluctuate – it’s normal and WILL HAPPEN. What’s important is figuring out the balance that works for you. And that will look different in each individual.
There are No Such Thing As "Bad Food"
Foods aren’t bad. Imbalance is bad. And man, I don’t even like the use of “bad” because we’re human beings, and our ability to regulate how we feel and that connection to food can be very, very difficult. Anyone who’s ever “eaten their feelings” knows exactly what I’m talking about.
Denying ourselves certain types of foods is unrealistic for most of us, especially in the long term. Restrictive diets – be it Keto, calorie-counting, going vegetarian, etc. – can work great…until the plateau arrives. Hand up if you’ve ever tried a restrictive diet (calorie counting/deficit, Keto, WW, etc.) and had success with it until you “fell off the wagon.”
Instead of denying yourself foods, how about instead we think about BALANCE. Fast food is fine in moderation. Sweets are fine in moderation. Carbs are fine in moderation. Vegetables are pretty much always fine, though how they’re cooked can play into it (*looks at the fried pickle vendor at the state fair*).
When looking at your eating habits and cravings, ask yourself honest questions. Don’t rush to judgement about your answers. Instead, be curious.
For me, it was: is it realistic for me to completely eliminate fried food from my diet? No, friends, it is not. Grandma Utz potato chips tremble when I walk into the grocery store. They’re a comfort food for me, and to deny myself their dopamine hit is only setting myself up for a binge-fest worthy of investing in Utz stock. I found it was easier for me to reframe my narrative from “I can’t have those” to “I’m craving these. How have I been eating in general, lately, and do I feel I’ve been doing the best I can in this moment to be nutritionally balanced?”
The name of this game isn’t all or nothing. It’s a spectrum. And the spectrum gives you room to move and shift.
Reframe Your Narrative
You Are Worthy of Kindness.
Gaining or losing weight can feel frustrating and lead to a spectrum of anger, loss, worthlessness, and grief. Being in this headspace is hard, and it often leads to awful self-talk. How often have you heard yourself say “I can’t wear that because I’m too fat” or “I’m not curvy enough to pull that off”, or some other iteration of “I’m not X so I can’t Y”?
Y’all.
Y’ALL.
How would you feel if you overheard your bestie talking like that about themselves? You’d immediately rush to their defense, right? “Excuse me? What did you just say? That’s my best friend you’re talking about!”
Mmhmm, see? Then why is it okay for us to talk like that to ourselves?
You Deserve Good Bras.
Instead of breaking yourself down for all the things you “don’t/can’t”, try finding the things you “do/can.” This is where those goals associated with FEELINGS versus NUMBERS really come into play.
Anyone who’s ever purchased a bra knows that buying a size in one brand does not equal the same size in another. The number is a LIE. Maybe that band number or cup size is bigger in VS from Hanes. But who cares about the number when you’re able to find a comfy bra by a brand you’ve never been able to before? The number isn’t the win. It’s that *chef’s kiss* moment of “hell yes! This bra feels good and it’s so pretty!”
The other side of that may be: “my favorite bra(s) doesn’t/don’t feel comfortable anymore, and I’m sad that it no longer feels that way.” Instead of “ugh, I’m fat again and nothing fits me,” why don’t we try: “I deserve to go shopping to find a new bra that is comfy, pretty, and supportive.” You can grieve the change in your body and give yourself something positive to work with, a la “I deserve to wear something that I feel confident in with the capable body I have in this moment.”
Strive to See the Glass as Half Full.
Even if you don’t 100% feel it, that’s okay! Changing the way we process our emotions and their impact takes time (and is hard). And those emotions often are what fuel our motivation to lead that holistic lifestyle. Be kind and compassionate to yourself. You are entitled to that and YOU DESERVE IT.
Find What Brings You Joy
Exercise Can, and Should, Be Fun
A personal reflection, here. I HATE EXERCISING. You won’t ever see me running unless I’m being chased, and even then I’ve probably already decided I’d rather be eaten/murdered than actually run. But put on some bangin’ music and let me loose on the dance floor? I’m there, no hesitation. I’ve learned that music has a huge impact on my motivation to move my body. Dance has always been what works best for me. But that is not the case for everyone. Some people want to lift heavy things or run Spartan races. Others want to kill it on the basketball court.
Find activities that speak to you. If the idea of going to the gym to get on a treadmill is something that feels like a chore more often than not, it’s time to experiment with other things. Do you like being outside? Go for a walk or a hike. Do you enjoy meditation? Try yoga or pilates.
Set Realistic Expectations
Start small. Backpackers trekking the Appalachian trail didn’t just go from the couch to the top of Mt. Washington in a week. They started with walks around the neighborhood and local day hikes. Someone new to gymnastics isn’t going to be able to do a back handspring if they haven’t mastered a bridge. Start with bite size goals and grow. Also, you deserve athletic apparel that supports you as you move and makes you feel like the badass you are. This includes your SHOES! We’ve got some tips on how to find the best shoes for Zumba and dance fitness.
(Pretend to) Be Fearless
Fake It ‘Till You Make It, Sis.
Trying new things, like stepping into a group fitness class or claiming a spot on the weight bench, can be scary and intimidating as hell. So often we prevent ourselves from trying new things out of a fear of looking dumb or being shamed. I’m here to tell you…WE ALL ARE SCARED OF LOOKING DUMB! This includes your Zumba instructor, who comes across as the most confident, self-assured, inspiring sexy beast of all time…but suffers from a raging case of imposter syndrome before and after classes. We all have insecurities. Finding the courage to try something outside your comfort zone can be so much easier when it’s something you’re also excited to try.
It’s also helpful when you find Your People. Zumba is notorious for this, as the vibe in a Zumba class curates connection and community. So often I’ve seen people chatting and connecting before and after classes, making friendships and relationships that go beyond the gym. When you’ve got that support system, often you’ll feel safe(er) to explore and try new things.
Let’s Do This
Ready to ride this horse out of the stable? Check out our tips on some ideal beginner fitness routines and workouts, particularly for women. Pop in to one of our fitness classes in Lancaster, PA. Or, hit us up if you have questions or are looking for guidance. We’re here to help you navigate your wellness journey for the long haul.