There is a quiet kind of violence in the words people speak about us. Sometimes it’s loud and obvious, labels hurled in anger or judgment. Other times, it’s subtle, passive-aggressive, cloaked in concern or advice, spoken from pulpits, whispered in passing, or passed down like family heirlooms. “You’re rebellious.” “You’re too sensitive.” “You’re not enough.” or sometimes it is that “You’re too much.” Over time, their words echo in the back of our minds, growing louder than our own thoughts, making it hard to determine what is true. But here’s the truth: just because it’s said about me doesn’t mean it’s true.
For those of us who grew up in high-control environments, whether religious, cultural, or familial, this lesson is hard-won. When your worth has been measured by how well you fit someone else’s mold, it’s easy to believe that their version of you is the only one that counts. It takes time, distance, and often a great deal of pain to realize that the stories others tell about you are not always rooted in truth, they’re rooted in their expectations, their fears, and quite often their need for control.
They may say I’m difficult because I ask questions. That doesn’t make it true. They may say I’m ungodly because I left their version of faith. That doesn’t make it true. They may say I’m demanding because I no longer let them manipulate me. That doesn’t make it true. They may say I’m broken because I no longer perform the role they assigned me. That doesn’t make it true.
We do not owe our identity to those who benefit from our silence or compliance. And we are not required to carry the weight of someone else’s narrative simply because they say it with confidence or authority. Freedom comes when we stop handing people the pen and start writing our own story.
This is not about defiance for the sake of defiance. It’s about discernment, learning to recognize which voices are worth listening to and which ones were never speaking in love to begin with. It’s about drawing a sacred boundary around our worth and saying, “You don’t get to define me just because you’re louder.”
The more I shed the labels others gave me, the more clearly I see who I actually am. I am curious, compassionate, resilient, thoughtful, brave, and yes, still growing. But most importantly, I am who I say I am. I get to decide what is true about me.
For many of us, the pursuit of thinness is ingrained as the ultimate goal—a marker of self-worth, discipline, and even happiness. Yet, for those who have reached their “ideal” weight and still found themselves unfulfilled, it becomes clear that thinness is not the answer. Losing one more pound or one more inch or being one dress size smaller is not going to make a difference. True health and happiness require redefining our relationship with our bodies, shifting our focus from appearances to holistic well-being. Here’s how to move beyond the constraints of trying to be thinner and embrace a more fulfilling life.
1. Redefine Your Idea of Health
Shift your focus from weight to overall well-being. Health is about more than the number on a scale; it encompasses physical, mental, and emotional wellness. Set goals that prioritize strength, energy, and vitality rather than aesthetics. For instance, aim to improve your endurance, reduce stress, or get better sleep rather than striving to fit into a smaller clothing size.
2. Reconnect with Your Body
Many of us lose touch with our bodies when we’re overly focused on weight loss. When I was focused only on my body’s aesthetics I would push through pain and soreness, ignoring my body’s cry for a break or a snack. Take time to listen to what your body needs. Practice intuitive eating by paying attention to hunger and fullness cues, and allow yourself to enjoy food without guilt. Explore activities that bring you joy, such as dancing, hiking, spending time outdoors, or yoga, rather than forcing yourself into workouts you don’t enjoy.
3. Address the Emotional Roots
For many, the desire to lose weight and be thin is rooted in deeper emotional challenges, such as low self-esteem, perfectionism, comparison, competition, or a fear of rejection. Consider seeking therapy or counseling to unpack these feelings and develop healthier coping mechanisms. Journaling, mindfulness, and meditation can also help you process emotions and build self-awareness. Personally, journaling has made a huge impact in helping me uncover the root cause of why I felt I needed to over-exercise and under-eat. Through reflection, I realized that these behaviors were driven by a desire for control and a belief that my worth was tied to my appearance, rather than my well-being. Writing allowed me to explore these feelings and gradually shift my mindset toward a healthier, more compassionate approach to my body.
4. Build a Supportive Environment
Surround yourself with people who support your journey to redefine health and happiness. Share your goals with trusted friends or family members who encourage self-acceptance and balance. Limit interactions with individuals or communities that promote diet culture or body shaming. If certain people or social media accounts leave you feeling bad about yourself, consider distancing yourself from them or unfollowing them.
5. Celebrate Non-Physical Achievements
Reframe your definition of success to include accomplishments that have nothing to do with your appearance. This could mean developing a new skill, achieving a professional milestone, or strengthening relationships. Celebrate the qualities that make you unique, such as your kindness, creativity, or resilience. Although losing my job and the ability to exercise due to an injury initially triggered an identity crisis, deciding to go back to school to get my Masters allowed me to redefine success by focusing on accomplishments unrelated to my appearance.
6. Embrace Imperfection
Understand that the journey to redefining health and happiness is not linear. There will be days when self-doubt creeps in or when old habits resurface. Approach these moments with compassion rather than judgment. Remind yourself that progress is about learning and growth, not perfection. Even at my lowest weight and fittest state, I still wasn’t satisfied with how my body looked. There was always something to improve, a flaw to fix, or an imperfection to tweak—it was never enough.
7. Seek Joy in Everyday Life
Remember that happiness is found in the small, meaningful moments of life. It’s in savoring a meal with loved ones, laughing until your cheeks hurt, or feeling the sun on your skin during a walk. By focusing on these experiences rather than an arbitrary number, you’ll discover a more profound sense of fulfillment. It wasn’t until I began embracing and savoring these small, meaningful moments that I realized how much my pursuit of bodily perfection had been shaping my perspective.
8. Challenge Societal Narratives
Lastly question the societal standards that equate thinness with success and beauty. Reflect on where these beliefs came from—media, family, or cultural norms—and consider how they’ve influenced your self-perception. Educate yourself on how to care for your body in a healthy way—by eating for nourishment, not for aesthetics or control. Learn to enjoy a balanced diet, allowing yourself the occasional treat. Focus on strength without pushing yourself too hard, and give yourself grace when you need rest. While there’s nothing wrong with wanting to lose weight or striving for a certain body type, remember that health comes in many shapes and sizes.
Changing your mindset is not easy. Letting go of the identity you’ve built around being thin or fit can be deeply challenging. Changing your mindset is not easy. Letting go of the identity you’ve built around being thin or fit can be deeply challenging. When I began gaining weight and losing my fit physique, I experienced an identity crisis. I questioned my value and struggled to redefine who I was beyond appearances. The praise and compliments from others had always been a nice confirmation of a job well done, but as my physique changed, most people didn’t even notice. My biggest critic was always me. However, through time and self-compassion, I realized that my worth was never tied to my body shape. While the process was difficult, it ultimately led me to a deeper, more authentic understanding of myself and my happiness.
Redefining health and happiness means letting go of the relentless pursuit of thinness and embracing a life that prioritizes balance, joy, and authenticity. The pursuit of being thin and fit or having an interested in being healthy is by no means wrong, but it should not come at the expense of a well-rounded life. By challenging societal norms, reconnecting with your body, and addressing emotional well-being, you can move beyond the constraints of trying to be thinner and step into a more empowered, fulfilling existence. Remember, your worth is not determined by your weight but by the richness of the life you create.
**I’ve included some resources and references below.**
Disclaimer: I am not an expert on eating disorders or disordered eating. The information provided is based on general knowledge and personal experience and should not be considered as a substitute for professional medical advice or treatment. While I am a registered nurse, I am not your personal healthcare provider. It is advisable for you to consult with your own designated healthcare professional to determine the best course of action for your specific situation for personalized guidance and recommendations tailored to your specific needs.
Dressed up as Wonder Woman for a past church event called “Super Saturday”
In our image-obsessed culture, weight loss is often touted as the ultimate solution to unhappiness. Countless ads, social media influencers, and even well-meaning friends perpetuate the idea that shedding pounds will magically bring fulfillment. But for many, the pursuit of weight loss becomes a treadmill of physical and emotional exhaustion, leaving them further from true happiness than they began. My own journey is a testament to this reality: at my thinnest and fittest, I may have looked my best, but my mental and emotional health were in shambles. Only when I let go of the relentless pursuit of thinness did I find genuine contentment.
Years ago, I dedicated myself fully to becoming the “ideal” version of myself. I exercised rigorously, adhered to strict dietary guidelines, and prided myself on my discipline. Outwardly, the results were impressive. Friends and acquaintances showered me with compliments, admiring my fit physique and apparent self-control. It felt so good to be given so much praise, but beneath the surface, I was unraveling.
The mental toll of maintaining that lifestyle was immense. My thoughts were consumed by calories, macros, and workout schedules. I felt immense pressure to maintain my appearance, fearing that any deviation from my routine would erase all my progress. What’s more, I ignored the warning signs of burnout, convincing myself that my worth was tied to how I looked. Even though I appeared healthy, I was silently battling anxiety, self-doubt, and an overwhelming sense of emptiness. I felt the need to compare and compete with those around me.
This precarious balance came crashing down when I suffered an injury that significantly altered my ability to exercise. Suddenly, my meticulously crafted routine was impossible to maintain. Around the same time, I experienced a series of personal losses that shook me to my core. The weight of grief and the inability to channel my emotions into physical activity forced me to confront the truth I had been avoiding: I was deeply unhappy, and no amount of weight loss or fitness could fill the void inside me.
Initially, I struggled to adjust. Watching my body change felt like losing a part of my identity. But as I began to let go of the unrealistic expectations I had placed on myself, something remarkable happened. I discovered a sense of freedom I hadn’t felt in years. By allowing myself to relax and embrace a more balanced lifestyle, I found the space to heal emotionally and mentally.
Gaining weight, something I had once greatly feared so deeply, became a symbol of reclaiming my life. It meant enjoying meals with loved ones without guilt, spending time on hobbies that brought me joy, and prioritizing rest when my body needed it. I began to reconnect with who I truly was, apart from societal expectations or the number on a scale. For the first time in years, I felt whole. I felt happy. I felt content. I felt satisfied.
This journey taught me that the pursuit of thinness often comes at the expense of genuine happiness. While physical health and fitness is important, it should never overshadow mental and emotional well-being. True fulfillment comes from accepting ourselves as we are, imperfections and all, and building a life that aligns with our values rather than external standards.
Today, I am my truest, happiest self. My body may not fit my previous definition of perfection, but it is a vessel for a life filled with purpose, love, and joy. And that, I’ve learned, is far more valuable than any number on a scale. If you’ve been chasing weight loss as the solution to unhappiness, I encourage you to pause and reflect. Ask yourself what you truly need to feel whole. The answer, as I discovered, might not lie in losing weight but in finding yourself.
If you or someone you know is struggling with an eating disorder or disordered eating, it’s important to reach out for support. Seeking assistance from friends, family, or mental health professionals can make a significant difference in navigating these challenges. Remember that you don’t have to face it alone, and there are resources available to help you on the path to recovery. Prioritize your well-being and take the first step toward seeking the support you need.
**I’ve included some resources and references below.**
Disclaimer: I am not an expert on eating disorders or disordered eating. The information provided is based on general knowledge and personal experience and should not be considered as a substitute for professional medical advice or treatment. While I am a registered nurse, I am not your personal healthcare provider. It is advisable for you to consult with your own designated healthcare professional to determine the best course of action for your specific situation for personalized guidance and recommendations tailored to your specific needs.
The Connection Between High Control Religion and Women’s Disordered Eating
The new year often brings a surge of pressure to start dieting, driven by societal expectations and resolutions promising transformation. This focus on weight loss as a marker of success can overshadow the importance of mental and physical well-being, turning food into a source of stress rather than nourishment. While there is nothing wrong with wanting to be healthier and lose weight, dieting often stems from external pressures rather than personal health goals, leading to unsustainable habits and frustration. I have experienced this struggle in my own life.
The Independent Fundamental Baptist (IFB) church wasn’t just a place where I worshipped, it shaped how I saw the world, how I understood my role in it, and most critically, how I viewed myself. For years, I didn’t realize how much the environment I grew up in influenced my relationship with food, exercise, my body, and my self-worth. It’s only after stepping away that I’ve begun to connect the dots between the rigid expectations of the IFB and the subtle, yet pervasive, way they contributed to the disordered eating in my life and the lives of other women like me.
At first glance, it might not seem obvious how a religious community could fuel something like disordered eating. After all, the IFB didn’t preach diet plans from the pulpit or hand out weight-loss flyers during Sunday school. But what they did preach, and what they didn’t say, set the stage for a culture where women’s bodies were constantly under scrutiny, both explicitly and implicitly (1 Timothy 2:9-15 and 1 Peter 3:3-4). Messages about modesty, self-denial, and submission created an atmosphere where controlling one’s body became an act of spiritual devotion and self-worth often felt tied to outward appearance (Romans 12:1-2 and 2 Corinthians 10:5).
Modesty was a cornerstone of my upbringing. Women were taught to cover their bodies to avoid being a “stumbling block” for men (Luke 17:1-2, Romans 14:13, Ezekiel 14:3-7). Hemlines and necklines were policed with precision, and the unspoken message was clear: Your body is dangerous. It’s something to be hidden, controlled, and subdued. This idea planted the seeds of shame in many of us. We learned to view our bodies as a problem, something to fix or diminish, rather than something to embrace or celebrate.
Then came the relentless emphasis on self-denial (Matthew 16:24-26,Luke 9:23-24, Romans 12:1-2). The IFB held up sacrifice as the ultimate virtue, particularly for women. We were told to put others before ourselves, to be servants in our homes, and to carry our crosses daily (Philippians 2:3-4, Ephesians 6:4-9, Matthew 16:24-26, Galatians 5:13). Food and body control naturally became an outlet for this teaching. Skipping meals or dieting wasn’t just a matter of fitting into societal beauty standards, it became a subconscious way to live out the church’s doctrine of self-sacrifice. For many women, this manifested in extreme calorie restriction, bingeing and purging, fad diets, or obsessively exercising, all framed in their minds as acts of discipline and devotion. Prayer and fasting were often regarded as a pious and spiritual method of seeking divine intervention or demonstrating devotion, but they could also serve as a socially acceptable excuse for disordered eating.
In this environment, thinness often became an unspoken measure of holiness. While no one said it outright, there was an underlying belief that a thin, modestly dressed woman embodied discipline, self-control, and godliness. On the other hand, a woman who was overweight, or even just content in her body, was often viewed as lazy or lacking spiritual discipline. I remember how women who gained weight after having children would apologize for their appearance, as though they had failed not only themselves but God as well. This association between body size and spiritual worth created an impossible standard that many of us felt compelled to meet.
The IFB, like many high control religions, also had little room for emotions like anger, sadness, or frustration. Women were expected to be joyful, submissive, and quietly supportive at all times (Ephesians 5:22-24, 1 Peter 3:1-6, Titus 2:3-5). For some, food became the only place to process or numb those suppressed feelings. Emotional eating or food restriction often filled the void where emotional honesty should have been. In a church culture that prized silence over confrontation, controlling food became a way to deal with emotions that had no other outlet (Proverbs 10:19, Proverbs 17:27, James 1:19, Colossians 4:6).
Stepping away from the high control of the IFB has given me a new perspective on these patterns. It’s clear now that the disordered relationship I developed with food and my body wasn’t just about societal pressures or personal insecurities, it was deeply tied to the messages I absorbed in church. It took years to untangle the connection, and even now, I find myself unraveling layers of guilt and shame that I didn’t even know I was carrying.
What’s heartbreaking is how common this story is. In speaking with other women who left the IFB, and other high control religions, I’ve heard countless variations of the same struggle. We were taught to shrink ourselves, physically, emotionally, and spiritually, and that shrinking became second nature. Some have fought to reclaim their bodies and their worth, while others are still wrestling with the aftershocks of those teachings.
Reclaiming a healthy relationship with food and my body has been a slow and ongoing journey. It’s meant learning to listen to my body instead of punishing it. It’s meant dismantling the belief that my worth is tied to my appearance or my ability to control my physical self. And perhaps most importantly, it’s meant giving myself permission to take up space, in my body, in my emotions, and in my life.
The IFB’s teachings about women’s roles, modesty, and self-denial were never meant to cause harm, but the ripple effects have been profound (1 Timothy 2:9-15, 1 Peter 3:1-6, Ephesians 5:22-24, Colossians 3:18-24). For many women, they’ve resulted in a quiet hunger, not just for food, but for freedom, self-acceptance, and a life free from the constant pressure to shrink. By shedding those harmful beliefs, I’ve found a new kind of fullness, one that no diet or doctrine can ever take away.
If you or someone you know is struggling with an eating disorder or disordered eating, it’s important to reach out for support. Seeking assistance from friends, family, or mental health professionals can make a significant difference in navigating these challenges. Remember that you don’t have to face it alone, and there are resources available to help you on the path to recovery. Prioritize your well-being and take the first step toward seeking the support you need.
**I’ve included some resources and references below.**
Disclaimer: I am not an expert on eating disorders or disordered eating. The information provided is based on general knowledge and personal experience and should not be considered as a substitute for professional medical advice or treatment. While I am a registered nurse, I am not your personal healthcare provider. It is advisable for you to consult with your own designated healthcare professional to determine the best course of action for your specific situation for personalized guidance and recommendations tailored to your specific needs.
Understanding the Distinction: Eating Disorders vs. Disordered Eating
With the arrival of the new year, the pressure to lose weight often looms large, fueled by resolutions promising transformation and societal ideals equating the “New Year with a New You.” Often thinness equals success. I’ve written recently about how this annual focus can turn the simple act of eating into a source of stress rather than nourishment. It’s a cycle many of us know too well, where weight loss becomes the ultimate measure of worth. Yet, beneath this cultural fixation lies a spectrum of struggles with food and body image that range from disordered eating to severe eating disorders. Understanding these distinctions is essential for creating compassion, breaking free from harmful habits, and nurturing a healthier relationship with ourselves and the food we consume.
Navigating the complexities of food and body image requires understanding the nuanced differences between eating disorders and disordered eating. While both involve challenges in the relationship with food, the distinction lies not in extremes but in the underlying motivations, patterns, and severity of the behaviors. Recognizing this difference creates awareness and encourages compassion for those who struggle.
Eating Disorders Eating disorders are severe mental health conditions marked by persistent disruptions in eating behaviors and an intense preoccupation with body weight and shape. Disorders such as anorexia, bulimia, binge-eating disorder, and avoidant/restrictive food intake disorder (ARFID) often have life-threatening consequences. These illnesses extend beyond visible behaviors, encompassing deep psychological distress that demands professional intervention 35.
Disordered Eating Disordered eating, while less severe, refers to irregular eating habits that do not meet the clinical criteria for an eating disorder but can still negatively impact physical, emotional, and mental health. Examples include frequent dieting, calorie counting, skipping meals, and adhering to rigid food rules. People with disordered eating may engage in behaviors like binge eating, excessive exercise, or compulsively tracking their intake, driven by societal pressures or personal anxieties about body image 2.
These behaviors, though seemingly less alarming, can pave the way to full-blown eating disorders over time. Even when they don’t escalate, they may lead to long-term health issues, including psychological distress and a diminished sense of well-being 2.
Key Differences
Severity and Impact: Eating disorders are more severe and have a more significant impact on an individual’s life, often causing serious physical and psychological complications 3 7.
Diagnostic Criteria: Eating disorders meet specific clinical criteria outlined in the DSM-5 TR, while disordered eating does not have a formal diagnosis 5.
Frequency and Duration: Eating disorder behaviors occur more frequently and persist for longer periods compared to disordered eating 3.
Emotional Response: Individuals with eating disorders often experience intense negative emotions associated with food and eating, while those with disordered eating may have a more neutral emotional response 7.
Control: Eating disorders are characterized by a significant loss of control over eating behaviors, whereas disordered eating may involve more intermittent or less severe loss of control 3.
Treatment Needs: Eating disorders typically require professional intervention and comprehensive treatment, while disordered eating may benefit from education and early support 7 8.
Importance of Recognition
Understanding the distinction between eating disorders and disordered eating is crucial for several reasons:
Early Intervention: Recognizing disordered eating patterns early can prevent the development of full-blown eating disorders 2.
Appropriate Treatment: Differentiating between the two ensures individuals receive the most appropriate level of care and support 8.
Destigmatization: Acknowledging the spectrum of problematic eating behaviors helps reduce stigma and encourages seeking help 2.
Prevention: Understanding risk factors and early signs can aid in prevention efforts and promote healthier relationships with food and body image 6.
Why It Matters Understanding these distinctions is vital. Both eating disorders and disordered eating reflect a strained relationship with food, but early intervention for either can make a profound difference. While eating disorders and disordered eating share some similarities, they differ in severity, diagnosis, and impact. Both require attention and support, but eating disorders often necessitate more intensive treatment. Recognizing these distinctions is essential for promoting early intervention, appropriate care, and overall well-being. Seeking help, whether through friends, family, or healthcare professionals, is a courageous step toward recovery and well-being.
If you or someone you know is struggling, remember that support is available. Compassion, education, and professional guidance can pave the way to a healthier relationship with food and body image. You don’t have to face this journey alone. **I’ve included some resources and references below.**
Disclaimer: I am not an expert on eating disorders or disordered eating. The information provided is based on general knowledge and personal experience and should not be considered as a substitute for professional medical advice or treatment. While I am a registered nurse, I am not your personal healthcare provider. It is advisable for you to consult with your own designated healthcare professional to determine the best course of action for your specific situation for personalized guidance and recommendations tailored to your specific needs.
The phrase “New Year, New You” is a popular mantra that often accompanies the arrival of January, encouraging personal transformation and goal-setting. While it can inspire positive change, the phrase can also be hurtful for some individuals. It implies that the current version of a person is insufficient, feeding into feelings of inadequacy and self-doubt. This pressure to reinvent oneself can be particularly harmful to those struggling with mental health challenges or self-esteem, as it may reinforce the idea that they must conform to societal expectations of success or perfection.
The notion of completely overhauling oneself within a short time frame can be overwhelming and unrealistic. This can lead to feelings of failure when lofty resolutions are not achieved, perpetuating a cycle of self-criticism. True growth often requires gradual, compassionate efforts rather than a radical transformation dictated by an arbitrary date.
Instead of striving for a “New You,” embracing the idea of continual self-improvement and self-acceptance throughout the year may foster more meaningful and lasting change. Celebrating progress, no matter how small, is a kinder and more sustainable way to approach personal development.
A very common New Years resolution is to workout and get healthy! I resolved to continue to remain as healthy as I possibly can this year. If you also made a resolution to be a healthier you in 2017, here are a few tips and tricks to help you keep that resolution!
Just do it!You may not feel like working out, but let me tell you, you will not regret it! You will only regret the times you skipped working out not the times you did it!
Stop making excuses! You are your own worst enemy! Trust me, I know all about the head games and excuses! You are not really as busy as you think you are! Make time to get in a quick exercise session. You can spare 30-45 min to become a healthier person. You will be so glad that you did!
Be consistent!The more often you exercise the greater impact it will have on your life. As with many things consistency is what brings results. Long term health is more important than short-term results.
Don’t waste your time! If you are going to take the time to work out give it your all! Don’t take the easy way out, do your best. Be completely present in what you are doing. Think about the muscles you are working
Have a plan!If you are new to exercising and working out, make sure you have a plan! Have you ever heard the saying “Fail to plan, plan to fail”? It is so true. Having a plan will also help you to not waste your time.
Keep moving! Even if you feel like you might keel over, keep moving. Even if you have to move super slowly, keep moving. If you are moving then you will keep going, if you stop to take a break, you may be able to convince yourself that you don’t need to continue. Keep moving!
Start strong, stay strong, end strong! This is similar to don’t waste your time and keep moving. Anything worth doing is worth doing right! Make the most out of your time. An intense 30 minute workout is worth way more than a half effort hour long session.
Don’t give up! Even if you miss a day here or there, or haven’t been consistent at all, that doesn’t mean you have to give up! Just remember, January may be the start of the new year, but you can start a new healthy lifestyle any day you want to! Most people give up on their New Years resolutions by February. You got this, don’t let that be you! Don’t give up!
Good Luck in 2017!
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Free weights (3, 5 or 8 lbs depending on your strength level)
Where can you expect to be sore the next day?
Chest
Shoulders,
Abs,
Triceps
Quads
The workout is broken down into 4 circuits; each of which are repeated once with one minute of cardio in between the circuit repetition.
Here is a breakdown of phase two workout five
Warm-up
Sun salutation:
exhale-fold down touch the ground,
raise half way with a flat back and exhale,
jump back into a plank pose,
down into a chaturanga pose,
Flow into up dog, exhale
down dog,
bend the knees look up
jump up to standing
Repeat 3 times.
Circuit 1:
Push Ups with a side plank rotation
Deep crescent pose with triceps pulses using light weights
Jumping Squats -advanced modification add weights (I seriously HATE these!)
Static Lunge with Lumberjack rotation using heavy weight – right side-advanced modification add heavier weights
With light weights, drop and hold sumo and do arm presses ?
Static lunge with Lumberjack rotation using heavy weight – left side-advanced modification add heavier weights
Scissor abs
Cardio -1 minute-High knees -repeat circuit 2
Circuit 3:
With the cable, create a loop, step through into a deep crescent pose, pull the cable in and back to a “T position”
Crab exercise with right leg raised
Repeat the first exercise on the opposite leg
Repeat crab exercise with your opposite leg raised
Cardio -1 minute-Cable Punches
Repeat Circuit 3 with the exception of the cardio bit
At this point Jillian says she wants you to be able to have sex with the lights on and when your son ask you what that means you quickly tell him you don’t know what she is talking about and ask him to leave the room until you are finished. Oh Jillian, thanks a lot!
Circuit 4:
Medium cable row while seated on the mat wrap cable around feet and pull-advanced modification-wrap cable around again
Line tricep press
Repeat exercise 1 on opposite leg.
RepeatLine tricep press on opposite side.
Cardio -1 minute-Speed rope (like jump rope only a lot faster!)-repeat circuit 4
Cool Down/Stretches
I am not going to lie, I kind of hate this workout, but I got through it and am so glad that I don’t have to do it any more!
I have already completed these first two weeks of phase two and now I’ve moved on to the second half of phase 2-workouts 7 and 8. As usual, I was super sore from the workouts the first two days (oh my word so very sore!!!), but after that, not as bad.
I will write a detailed review of Cardio 2 and Workout 6 soon. (I have really enjoy doing Cardio 2!)
Here is another one of my favorite Jillian Michaels quotes that I tell myself all the time when I feel like I want to quit, phone it in, or take an easier modification:
Initially, I found Jillian Michaels’ approach to exercise and dieting highly motivational. Her intense workouts and strict dietary guidelines pushed me to achieve remarkable physical results, which fueled my motivation and determination. I embraced her no-nonsense attitude and believed that pushing my body to its limits was the only way to achieve success. However, as time went on, I began to realize that this approach was taking a toll on my mental health. The relentless pursuit of physical perfection and the constant pressure I placed on myself led to feelings of anxiety, guilt, and a distorted body image. It was then that I decided to change my perspective and adopt a more balanced and loving approach to my body. By prioritizing self-compassion, listening to my body’s needs, and embracing acceptance, I discovered a newfound sense of mental well-being. This shift in thinking allowed me to find joy in movement, cultivate a positive relationship with my body, and ultimately, achieve a healthier and more sustainable approach to overall well-being.
We need a balanced diet to have optimal function. Any diet that requires you to cut out an entire food group will not keep your body working at its best. While it seems as if completely cutting out carbs might be a quick way to lose weight fast, it is not the best for your body! Despite providing quick weight loss, over a long period of time your body cannot continue to function properly without receiving the sugars and fibers it gets from carbohydrates.
A true balanced diet is one that will give your body all the nutrition it needs to function properly. Balanced nutrition comes from a diet of fresh fruits and vegetables, whole grains, and lean proteins.
Not all carbs are created equal! While carbohydrates are an important part of your diet, that doesn’t mean that you can eat a bunch of pasta, cupcakes, chips, and chocolate chip cookies.
There are two different types of carbs: simple and complex carbohydrates.
Complex carbs have a higher fiber content that make the body work harder to digest them, providing energy over a longer period of time. Simple carbs are usually processed foods that are higher in sugar and lower in fiber.
How can you eat carbs and not gain weight? Make some simple changes, eat brown rice instead of white rice. Have an orange or an apple instead of drinking a glass of processed juice. Eat a whole grain English muffin instead of a white English muffin. Instead of having chips try eating air popped popcorn.
It is ok to eat simple carbs every once in a while, but a diet full of simple carbohydrates like cookies, pasta, white rice, and white bread is what leads to weight gain and being unhealthy.
I found this great picture on Pinterest that really breaks it down and explains it well.
Don’t just take my word for it. Here is what the McKinley Health Center at the University of Illinois has to say about it in their handout called “Macronutrients: the Importance of Carbohydrate, Protein, and Fat”…
“WHY DO WE NEED CARBOHYDRATES? Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% – 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:
Carbohydrates are the body’s main source of fuel.
Carbohydrates are easily used by the body for energy.
All of the tissues and cells in our body can use glucose for energy.
Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
Carbohydrates can be stored in the muscles and liver and later used for energy.
Carbohydrates are important in intestinal health and waste elimination.
Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.
WHY DO WE NEED PROTEIN?
According to the Dietary Reference Intakes published by the USDA 10% – 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:
Growth (especially important for children, teens, and pregnant women)
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when carbohydrate is not available
Preserving lean muscle mass
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.
WHY DO WE NEED FAT?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% – 35% of calories should come from fat. We need this amount of fat for:
Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.”
I keep track of my weight loss on my fitbit fitness tracker. Today I met my weigh loss goal and received my final weight loss goal badge!
I am pretty excited about the progress that I have made. It has been a lot of consistent work and I am excited to have been on this journey. Those last 2.5 pounds were the hardest to get rid of!
Each time that I have reached a weight loss goal I have set a new goal, this time I don’t have any more pounds to lose, but instead I have set a goal to maintain my weight. I have learned so much these last few months and hope to continue to use what I have learned to keep the weight off for good!
Thank you for following along with me as I have journeyed from Flab to Fab!
Looking Joli Good 