Category: Fitness

Is it A Good Idea To Weigh Yourself?

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A few years ago I was at the doctor’s office for an annual check-up. The nurse asked me to stand on the scale. I hopped on and she told me the number, “134.” Next, she escorted me into the room and left me by myself.

What happened next is very significant. I looked in the mirror and thanked God for my curves and my healthy body. And I thanked God for something even more important.  My freedom!  It is so liberating to look at weight and clothing size as simply a number.

There was a time when I weighed 116. Quite honestly, back then I considered 120 lbs or more to be unacceptable.  I wasn’t very healthy mentally or physically. My philosophy was the lower the number and the smaller the pants size, the better.

Hopefully, body image is not something you struggle with. But if you are someone who does and are tired of it, you may be wondering how I have become so comfortable in my own skin. Let me share some secrets with you.

Ignore your scale for a week. I have nothing against weighing yourself periodically, but this day and night weighing in can drive you insane. Weight fluctuates for many reasons. If you are someone who looks at those numbers as simply data and do not get emotional about it, I see no issue with a daily weigh-in.

However, if you get all worked up or even depressed, then I suggest a once a week weigh-in. It should be on the same day, same time of day, and without clothes. This will help you track your positive progress and catch any small weight gain quickly.

Embrace your body type. Avoid comparing yourself to others. Some are long and lanky, some are curvy. Some build bulk and some do not. I am not suggesting you accept being unhealthy or uncomfortable in your clothes. My desire for you is that you achieve your personal best–not what the media tells you is best for you.

My weight is considered heavy or overweight in Hollywood. But walking down the street, I am considered slender. Once I stopped comparing myself to the models in the magazines and focused on looking my personal best, I stopped obsessing about my weight.

Decide what YOU want. You may want to “look” like the guy or gal on the cover of Mens’ Health or Shape Magazine! But do you know what your role model eats? Do you know the amount of time he works out—or that he’s paid to work out?

Have you considered the photograph may have been air brushed–or the possibility that he’s had cosmetic surgery? A better idea might be to set a goal of feeling confident on the beach this summer. Or dropping one or more clothing sizes. You might even simply want to get the thumbs up at your next physical from your doctor.

Change your language. This is critical. Maintaining a healthy, trim, toned body for life requires a variety of different steps. However, without this one you will have a tough road. I absolutely cringe when I hear men or women announce they have fat thighs, or ugly calves, or a “jelly” belly. The brain fights to be right. So each time you speak this over your body, you are telling your subconscious that you are fat. This will cause behavior that is opposite to your desired goal. To quote Dr. Jack Atnip “Focus on what you want, NOT what you don’t want”.

Substitute negative self-talk with phrases like “body, you are strong and losing weight every day,” or “body, you burn off all calories I consume and my abs are getting tighter.” This can be tough for women who have friends or family that sit around and talk what I call the “fat language.” In the beginning you may just have to start with “if you don’t have anything nice to say to YOURSELF, don’t say it all.”

Your weight is very personal. Earlier I mentioned my weight of 134. This is the weight I currently maintain without dieting or damaging my body. At this weight I’m comfortable in my clothing, including my bathing suit.  I can afford to eat out once a week without even thinking twice about it.

Choose a weight that you are able to support long-term without feeling deprived or compromising your health and be content with it.  I’d much rather you be satisfied with a weight you can realistically maintain than suffer the emotional roller coaster that is attached to chronic dieting.

I tend to weigh myself periodically and it’s usually when I take one of our dogs to the veterinarians office. This helps me pay attention to any changes in my weight before things get out of hand.  I know what causes me to push the needle up, so I make healthy choices without depriving myself.

Avoid focusing on only numbers and pay attention to things like: how your clothes fit, the results of your most recent physical, your energy levels, and how strong you are.

Remember–there is only one you! You are uniquely designed.  Don’t let anyone set your goals for you—not the media, the medical community, your friends, or your family! When you are living your own life, you can achieve anything!

Blessings to you and yours,
Jennifer

Straight Talk About The Fitness Industry

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I’ve been in the fitness industry for over 26 years.  Coaching people on how to stay fit and healthy is my passion and extremely rewarding.  I really love seeing people thrive in every area of their lives.  Can you tell that I love my job?  I hope so, because I do!

However, there is a very superficial and at times even judgmental side to the fitness industry that can frustrate me as a professional and often times cause more harm than good to the public.  Lofty unrealistic goals, low-calorie restrictive diets, before and after pictures, and peer pressure can result in physical and emotional injury.

The fitness industry has a tendency to base a healthy lifestyle on how your body looks on the outside. Oftentimes, they show you images of air-brushed professionals that workout for a living.  I’m not knocking their hard work and dedication, but how you look on the outside is only one piece of the puzzle.

When I was a size one and ripped, my body was completely broken down from over training and I went into a depressed state.  Fortunately, God used this time in my life to help me figure out what a healthy lifestyle was really all about, and I figured out it is VERY personal.  I’m now a size six and much healthier than I was back when I was a size one.  I’ve got more curves and I’ve learned to embrace them and enjoy my life to the fullest.

A happy and healthy lifestyle is SO much more than how you look on the outside. It’s a total package that includes things like having healthy relationships, working with purpose, exercising or participating in physical activity you enjoy, having enough energy, eating well and dining with the ones you love, having fun, loving yourself and the people around you, eliminating unnecessary stress and in some cases people in your life that may be causing it, getting good rest, drinking lots of water, getting good check ups at the doctor’s office, growing spiritually and emotionally, and having self-confidence in who you were designed to be.

Please understand there is plenty of good in the fitness world.  My hope for you is that you will pick and choose what’s right for you during each season of your life.  Just because your neighbor is getting strong and lean at the local bootcamp class doesn’t mean you are a slacker if you choose walking in the park with your dog to stay fit.  You could be raising four small children and she is an empty-nester that has a completely different schedule.

Avoid copying someone else’s life.  It’s like borrowing shoes that are too tight.  Figure out what works for you and stick to it.  Don’t allow the marketing of the fitness industry to steal your identity, push you into something you may not be ready for, or make you miserable.

I’m not saying you will love every minute of your exercise routine.  It’s okay to suck it up and do your abdominal exercises when you know spending those few minutes working hard will keep your back healthy.  That’s called pushing through your comfort zone to keep your body strong enough to do the things you are most interested in.

However, for the most part, a fit and healthy lifestyle needs to be sustainable and enjoyable.  Suffering is not natural.  You were designed to enjoy your life.  And that should include your exercise and meal plan!  When your fitness and health goals are obtainable and match the type of life you want to live, success will follow.

With love,
Jennifer Ledford

P.S.  Have a question or story you’d like to share?  Please leave a comment below.  I love to hear from you!

 

Is it time to replace your walking shoes?

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Are you asking yourself, “when should I get new walking shoes?” You’re not alone! This is a common question for new and regular exercisers alike.

You might be surprised to hear that athletic shoes are only built to last for 350-500 miles. It’s often hard to tell from just looking at them if it’s time for a new pair. While walkers can usually get good support past the 500 mile mark, many people judge replacement time by how the shoe looks, and wait too long to replace them.

Walking shoes wear out over a period of months. Your body adapts to the subtle wear and tear, and you may not feel that they need to be replaced until the aches and pains start up. Once you feel achy, it’s way past time to replace your walking shoes. When pain shows up, you are at risk of injury — so the best strategy is to say goodbye to your old shoes before the aches and pains rear their ugly head!

FIVE HELPFUL GUIDELINES TO KNOW WHEN TO REPLACE YOUR WALKING SHOES

1) If you walk 30 minutes per day or an average of 3-4 hours per week, replace your shoes every six months.

2) If you walk 60 minutes per day, replace them every three months.

This may seem excessive because to the eye they look so new. I’ve replaced shoes that looked brand new, but they were completely worn out! It’s best to look at athletic shoes as fitness equipment that should be kept up to date for safety purposes. Then you won’t feel like you are overindulging when you replace them frequently.

3) More casual about your walking? Check the bottom of the shoes. If the tread is worn anywhere, it’s most likely time to get a new pair.

4) Terrain matters. If you walk mostly indoors on a treadmill, there is less wear and tear on the shoe and you can probably get a little extra mileage out of them. If you walk outdoors, you will want to follow the guidelines listed above.

5) Are you light on your feet? People with a strong rear heel strike will get less mileage out of their shoes than someone who walks softly. If you know you have a strong stride, you will want to follow the standard guidelines listed above as well.

One way to preserve your athletic shoes is to slip them on right before you exercise and take them off when you finish.  This will help limit wear and tear.

Just remember — if you are replacing your walking shoes often, you know you are getting lots of exercise!

Have a question or a comment? Please leave them for me below in the comment section. I love to hear from you!

To your health and fitness!
Jennifer