5 Things That You Can Do Now to Make Friends With Your Body

I have spent many, many years bemoaning the fact that I do not have what I consider my IDEAL body type.  I have dieted myself skinny; I have worked hard in the gym to build shapely arms and a tight butt.  All my adult life I have regretted not having lush breasts and creamy skin.  Especially as I age I am noticing freckles and dark spots and my skin is starting to sag with gravity. However, I refuse to give in to the knife or botox... out of fear mostly.

But over the past few months, I have finally, and happily, come to the realization that I actually like my body.  It is strong.  It is relatively healthy.  It allows  me to run... walk... play tennis... golf.  And I am appreciating more and more the things I can do rather than concentrate on the attributes I wish I had.  I can finally say I have made friends with my body and I think you should too! Yes, I said should.

Why should you make friends with your body?  It is all about confidence. When we are not confident we tend to shy away from new challenges, and from new people. We tend to fade into the background at meetings, and events where people might notice us. Even if we have good ideas, or particularly special abilities, without confidence we don't share them or even reveal them sometimes.

Confident people treat themselves better.  They are happier. They have better posture. They walk with a certain little swagger. They take better care of themselves both physically and emotionlly.  They have more to give to others. I could go on and on but I think you get the idea. And confidence in one area breeds confidence in others. Think about that for a moment.

So how has this change in me come to pass?  It's been an attitude shift for sure.  And I think it is one that anyone can make with just a bit of work. I have been thinking about it a lot.  This is for you if you are struggling with body image or know someone who may be.

Here are 5 things you can do RIGHT now, to start  making friends with your body:

1.  Go to the mirror and notice 3 or 4 things that you like about your physical body.  Say them outloud to yourself.

For example... I like my nose.  I have pretty eyes.  I like my long legs.  I think I have great fingernails.  I love the little muscles that are popping from my shoulders.

2. Think of 3 things that your body has done for you over the past 24 hours that make you happy or proud.  Say them outloud to yourself.

For example... I increased the weights on my bicep curl/overhead raises today by 3 pounds.  I walked 4 miles yesterday.  I  fit into my skinniest jeans yesterday and wore them all day for the first time in 6 months.

3. Plan 3 things that you are going to do for yourself today. Write them down. Do them.

For example... I am going to have a nice long soak in the tub today with epsom salts to soothe my sore muscles after my morning workout.  I am going to prepare myself a cup of green tea after lunch and make a food plan for the next few days.  I am going to use coconut oil to clean my teeth today.

4. Leave yourself a little love note on your bedroom or bathroom mirror, or even on your computer screen if you don't want anyone else to see it.  A simple note that will make you feel cared for.

For example,... SMILE, YOU ARE AWESOME.  Or YOU ARE BEAUTIFUL.  Or YOU ARE STRONG.

5.  Catch your negative self talk and replace/reword it with positive phrases.

For example... Oh gosh, I wish my tummy was flatter.  Wait, my tummy actually looks better than it did a couple of weeks ago and I am really happy about that.  Or.. Wow!  I hate my big feet, I wish they looked nice in sandals. But I am going to give myself a pedicure today and start taking better of them.

Repeat.

These 5 things need to be repeated of course... if you do them daily you will soon start to make that mind shift and eventually you will find that you have made friends with your body too.

And one more thing, while we are on the subject... be very mindful of the things you are saying out loud in front of children especially.  We model behaviors and attitudes.

Are you friends with your body? What advice would you give to someone else about becoming friends with their own body?

New Workout Gear - Tommie Copper Compression Leggings and Camisole

I have been wearing and loving these new Tommie Copper garments for the past couple of weeks... do you recall when I teased you with this picture of the 2 new pieces that had just arrived?

I was quite excited when my TC contact offered to send me a couple of pieces from their new line.  I am always up for trying out new fitness gear, and especially when it comes from Tommie Copper, as you all know this has been my favorite brand for many years now. 

These 2 new pieces have certainly supported that opinion.  Let me tell you about them.

The Women's Shaping Compression Leggings are quite different from any of the others I have tried.  I was a bit nervous about the size when I first started pulling them on, but I soon realized they fit me perfectly. They did take a bit of wiggling into!  They are cut/sewn with more body shaping so I think they feel a bit more snug. The compression fabric supports all of the leg muscles very nicely. Once I put them on, I don't want to take them off. They feel that good. 

I really like the inside waistband pocket.  It is well-hidden and just right to hold keys, or a small phone or even credit cards and gels.

The rear back panel is cut and shaped to help lift and support and, yes, FLATTER the butt!

I love this flat seaming. It is comfy to wear and is very durable.  And I do like the styling showing off the logo at the bottom of the leg too.

I was thrilled at the length of these leggings. I am almost 5 foot 11 inches tall and these leggings are plenty long enough. That is always an issue with other brands.

I have been wearing these leggings on my runs, walks and in the fitness room.  I have even tossed a long sweater over top and headed out to the local market.

Don't you LOVE the color of this camisole?  It is my very favorite color so I was extra-pleased to find it in my package.  Actually all of the new colors are quite lovely.

Now I have always been a fan of Tommie Copper Compression Camisoles.... you can wear them on their own or under other clothing. I often wear one under a TC shirt when I need an extra layer for cooler weather running.  And I even use one as a blouse under a nice jacket to wear to work.  The fabric is soft and this new model has adjustable straps - the adjustment is on the back side, and lies quite flat.  

And yes, I have been wearing it to work out in, too... to really put it through the paces. The slightly shorter cut keeps it a bit higher on the hips so it lies smoothly and doesn't ride up.  Compression fabric is great to work out in as it feels so supportive and comfortable.  And it is nice to wear all day, too. I like that it makes me feel supported and cosy.

All in all I am very pleased with these new pieces and they have quickly become my new faves!

So many of you have asked me privately about the different pieces of TC gear that I have reviewed over the past few years and have come to love it as much as I do. The quality and durability of these garments is unmatched. I do baby my TC garments by hand washing them and hanging them to dry but they are machine washable as long as you don't use fabric softeners and harsh detergents.

If you are interested in these new pieces I hope you will check out the Tommie Copper website. 

Women's Compression Camisole with Adjustable Straps

Women's Shaping Compression Legging

Do you have workout gear that you hate to take off too?

Marissa Vicario Releases Holistically Hot... check it out!

Marissa Vicario just released her first book, a wonderful account of her personal journey toward becoming Holistically Hot (aka healthy, fit and balanced), without resorting to deprivation or fad diets. If you or someone you know struggles with confusion around nutrition, yo-yo dieting and self-judgment you'll definitely want to check this book out!

Pre-order through June 5 and get LOTS of FREE goodies!
 http://bit.ly/HHTransformation

If you're tired of fad diets, confused about conflicting nutrition information and sick of negative self-talk and judgment every time you "slip up" or "get off track," this is THE book for you! Your Holistically Hot Transformation by Integrative Health Coach and Women's Lifestyle Expert, @MarissaVicario is available for pre-order through June 5. With your purchase you get TONS of free goodies like Marissa's 3-Minute Breakfasts eBook, a gorgeous downloadable meal planner, a signed copy of the book and more.

I was given a pre-release copy to read and review and I am 'eating it up' .I Love Marissa's honest and direct approach.   You will too.  It is simple and easy to read.  No fluff; just lots of substance, and useful, practical information.  Check it out!

Weekly Wrap Up

It has been a really good week here on the Southern tip of the Island. The weather has been wonderful... warm and sunny... I cannot  make myself stay indoors!  We have golfed 3 times this week, played a sweaty hour of singles tennis, and walked many many miles... even ran on Sunday morning... not bad considering I worked a few shifts as well.

I have done really well with my 'eats' this week too... for some blessed reason I have lost my taste for wine so my daily cocktail of choice has been soda with ice or sometimes a splash of pomegranate juice for color.  I have not missed the wine at all and am happy to report a very painless weight loss of 3 pounds.  A couple more to go and I will be back at my happy weight again.  YAY!  Just in time for my later-in-May birthday.

A couple of nice packages arrived by courier this week...  I will give you a little peek!

The first is from my beloved Tommie Copper... new line of tights and as well as camisoles.  Yes, they are both compression gear and I cannot wait to give them a whirl Sunday morning when I run a few kilometers.  Of course I will be back to tell you all about them!  The top just happens to be my favorite color ever.

And the other is from Chosen Foods. They sent avocado oil, chia seeds, avocado oil spray and coconut oil spray. This is a new-to-me company so I am looking forward to trying out these goodies and sharing those opinions too.

I hope you had a good week too... 

What was the best thing that happened for you this week?

How to Overcome Emotional Eating... What are You Really Hungry For?

Emotional eating...  such a hot topic and such a real problem for so many of us... me included!  It is something I have struggled with all of my life and I know I am not alone.  I thought I would share some of my thoughts and insights.

Why is emotional eating a problem?

Well, in fact, it may not be.  If you are one of those lucky people who can grab the odd hotdog at a ball game just because it's what you and your friends do... or someone who can enjoy popcorn while sitting in the movies... and you aren't overweight, that's great.  Perhaps it isn't a problem for you.  But for many of us who 'comfort eat', it is a problem... a very big one in fact.

As a long time Weight Watcher, I have heard this phrase repeated in every meeting room I have ever visiting in various parts of Canada and the U.S.A... 'If hunger is not the problem, then food is not the answer'.  YUP, it's true.  Food is fuel for our bodies.  It sustains life.  We know this to be true.

How do you know if you are eating emotionally?

Are you eating when you aren't physically hungry?  Are you leaning on an open fridge door looking for something that appeals to you, or are you willing to eating anything you can find because you really are famished?  Perhaps you just had dinner and now you are wanting to munch while you watch tv in the evening.... these are some of the signs.

Why do we eat to soothe our emotions?

This is something that I have been thinking a lot about lately.  And for me, when my emtions are highly engaged, I often actually feel a fluttering or a churning in my stomach.  Food soothes that feeling.  And food is also a convenient and easy distraction to take our minds off the feeling... to quickly alter the mood, even if only for a few minutes.

Food is brings up favorite memories.  We may associal chocolate chip cookies with pleasant events from our childhood.  And there is also a biological component at play as well... I have learned that the hormone corisol is released into our bodies when we feel stress and that hormone makes us actually crave sugar, carbs and fatty foods.  So these types of foods really soothe the chemical changes that cortisol makes in our bodies.

How do we overcome emotional eating?

Well, obviously, the first thing we have to do, as with any problem we want to solve, is to recognize what we are doing.   I know that in my Weight Watchers meetings we talk about things we can do to distract ourselves from raiding the fridge such as sipping herbal tea, or going for a walk, or calling a friend or soaking in a nice hot bath... and if those things work for you, that's great. I am happy for you.  They don't work for me.

The problem with distracting myself is that the emotion itself is never taken care of. It is going to come up over and over again until I deal with it.  Distraction is nice for the moment, but at some point, I have to face what is really bothering me.

Recently, I found this recipe card when I was changing handbags. It is something I have been carrying around with me since writing it at a Weight Watchers meeting many many years ago. The meeting was about the topic of emotional eating, and the very insightful leader that facilitated the meeting had us all write a list of emotions that we wrestle with on the left side of the card, and the solution to 'feeding' them on the right side of the card... these are what we consider negative emotions... the ones that tend to make us run to the cupboard to look for a box of cookies.

Now, I am happy to be able to say, that since I left the corporate rat-race, that I don't feel a lot of these emotions anymore.  But there are still a couple on this list that I do face from time to time. And perhaps there are some that you face, so I will share my list with you.  I suggest you sit down and write your own list if you think that this is an exercise that would help you.

And what if I am not feeling negative?

Not all emotional eating is triggered by negativity.  Sometimes we are excited, or even elated and feeling quite celebratory.  These positive emotions can make us want to eat as well, so don't get fooled into thinking that what you are dealing with isn't emotional eating, just because it comes from feeling good.

Breaking the habit

Perhaps you grew up in a wonderful family like mine... my Mother was always there to wipe away the tears from skinned knees and offer a cookie along with a kiss to make me feel better.  My Father rewarded us with ice cream cones after behaving in church on Sunday mornings.  Every family get together involved massive amounts of great food.  Scared of the thunder storm?.... hot cocoa with marshmallows...  No wonder I turn to food to soothe my feelings.

But you can change it.  And I work every day, very consciously to do this.  Overcoming emotional eating has become a process for me.  For example... If I start to get a yen for a little something to eat, and I realize it has only been an hour since I had lunch, I KNOW that I am not really hungry.... so I might have a drink of water to distract myself and think about what is really bothering me and making me want to eat.  Generally, I try to recognize the feeling and then figure out what I really need...  sometimes I need to ride out the wave of the emotion... other times I realize I can easily solve the issue fairly quickly... or else make plans and take action to do that. Other times I have to recognize that the issue may be something out of my control and make an attitude adjustment to rid myself of the negative feelings.

And, being the flawed human being that I am... yes, sometimes I give in and eat.   But I am doing it less and less.  It takes work, and mindful thought, but I am having more success.

What about you?  Are you an emotional eater?  How do you deal with it?