Stuck At Home? Here’s An Isolation Survival Post:

New episodes!!!

ikea released introductions on how to build different furniture forts

"I'm worried that if I take a break, I'll end up quitting!"

So let me reassure you here - there is no such thing as quitting fitness. You can stop following a specific exercise routine or relax your food restrictions, but you can't quit your health. It doesn't work like that.

If you're worried that skipping your workout today will lead you down the path of never working out again, let's unpack some of that anxiety:

Do you dislike your exercise routine? Are you doing something that you find uncomfortable, boring, stressful or a chore? Then perhaps it's time to find a new endeavor! Moving your body should be fun! Consider trading in some of that running for dancing, solo weightlifting for team practice, or treadmill time for outdoor hiking. Find something that you can look forward to, so that working out is less about maintaining a schedule and more about doing one of your favorite things.

Do you feel naturally "lazy," like you get pulled into your phone or bed and then have a hard time getting up to move? Think about what you're getting from these quieter activities: Relaxation? Socialization? Escapism? Identifying why you tend to default to "wasting time" can help you figure out how to acquire the same satisfaction from exercise.

Do you have a specific goal that must be hit within a restricted timetable? And you're worried about backtracking and failing to get there in time? Examine your exercise schedule and trust the process. Any planned routine worth its salt will account for the fact that the average person will miss days here or there: the individual workout isn't what's important, and won't impact your overall habits and progress.

Do you feel anxious, upset or depressed when you miss a workout? Do you rely on exercise/dieting as a stress relief, and feel overwhelmed without it? Having only one coping skill can potentially set you up for failure in the future. Examine your daily routine and consider what other coping methods you could implement in order to make your feelings and health more manageable overall. It's worthwhile to always have a contingency plan in case your preferred stress relief is unavailable, and it can lighten your mental load so that you don't have to rely fully on one activity.

It's okay to step back from exercising. It's okay to take time off. When you're ready, you can always start up again.

let him motivate you

tips from a (hopefully ex) binge eater

GREEN + PEPPERMINT TEA: i usually drink a hybrid of the two (a green tea peppermint mix) and i cannot stress this enough, they not only fill your stomach but they also are natural and safe appetite suppressants!! i try to drink around 3 mugs a day

DONT CUT ENTIRE FOOD GROUPS OUT: it’s restriction that causes binging to occur anyways so cutting out so many different foods won’t work in your favor. you can eat anything you want (yes, i mean anything) as long as you do it moderation!

STAY HYDRATED: yes ik ik, this is the oldest truck in the book. you’ve all probably heard it a billion times, but a hydrated mind is a clear mind so drink lots of water each day!!

KEEP A JOURNAL: keep track of your feelings leading up to your binges, so u can find your triggers/patterns to prevent them in the future. also journal how you feel right after you binge and when you get an urge to go binge everything in sight, read it first and ask yourself if you really want to cause yourself that much physical and emotional pain.

DONT FAST: i know fasting seems like the golden key to weight loss but i promise you fasting just leads you down a path to ultimately gain weight in the future(trust me, i used to fast practically everyday) you’re so much more likely to binge large quantities if you fast. bonus tip: if you eat smaller portions of food throughout the day, your body wont be so eager to eat so much food. i personally make a small meal and portion it out into little tiny bite-sized containers to eat throughout the day(i eat one whenever i get hungry), hell, i even end up eating less calories throughout the whole day since i started doing this. this is literally amazing for portion control too and your stomach will probably shrink since you aren’t giving it so much to digest at one time

MINDSET: like i mentioned, one of the main causes of binging is restriction (and i know you all know this because we literally all have ed’s and love some good old restriction, but i’ve been able to eat between 500-700 calories this week without a binge so just hear me out) i know this is difficult but you have to allow yourself that extra little food if you’re having a craving(it’s so much better to have that 45 cal piece of chocolate rather then forbid yourself and binge 3000+ calories when you find yourself home alone)

here’s some more specific tips tailored to changing your mindset:

remind yourself why you stopped binging, where do you want to be months down the line? sad and insecure? or happy that you finally broke the cycle?

try not to weigh yourself every day. this one is personally so so difficult for me because i love seeing progress, but i also hate seeing stagnation or an increase(most of the time this is water weight). sometimes when i see even .3 of a pound heavier on the scale i just will think “fuck it im a failure anyways” and essentially kill my willpower just over a bit of excess water weight. we naturally fluctuate so you’ll see much more progress if you weigh yourself every few days or once a week. (as long as you stick to your plan you should be seeing weekly progress!)

you also have to detach emotions from food. food is supposed to nourish you and keep you alive and give you energy, not serve as your source of happiness and or therapy. (this is definitely hard for me to do) and obviously you can enjoy it when you’re with family or friends or on special occasions, in fact you should! but food shouldnt always be what you turn to for comfort.

lmk if y’all want a pt 2

hopefully this helps my babes out, i love you all and please stay safe🤍

I can feel myself getting stronger. Most of these exercises are so easy to do now. I'm so excited to see how the end of the 30 days looks!

Have you started any challenges? How are you doing with them? It's okay if you've missed. Just jump in where you left off or start over!

Today has been weird. I've done alright with eating. Eh.... just kind of in the slumps about my appearance. But when am I not.

but mom how will other people know that you, a white Texan, are a Christian

Concept: an apocalyptic or post apocalyptic tv show centred on a group of disabled protagonists

Must include:

-enough details about how they survive that no one can call it “unrealistic”

-mental and physical disabilities 

-a character who isn’t necessarily contributing to the survival of the group, but is not abandoned or looked down upon

-at least one character whose disability is actually less of a problem for them now that the world is ending/ended (example: autistic character who used to be constantly overstimulated but no longer is)

Optional features:

-abled person says “the only disability in life is a bad attitude” and gets told where to stuff it

-creatively weaponized mobility aids/assistive devices

-character who abled people think isn’t worth helping because of their disability, but actually has at least one skill essential to the survival of the group

-every time an abled person says something ignorant, all present disabled people look into the camera like they’re on the office 

Foodspiration - recipe ♡

Asian inspired zucchini noodles

Ingredients:

1 medium zhuccini (55kcal)

1 carrot (14kcal)

1 cucumber (30kcal)

3 tbsp teriyaki sauce (45kcal)

2 tsp white sesame + 1 tsp black sesame (51kcal)

Spicy paprika powder, salt, pepper, a little bit of very spicy sauce (I used habanero)

= 195kcal!

Preparing:

1. Make noodles from zucchini (just very long shreds using julienne peeler).

2. Grate/shred carrot & cucumber

3. Combine everything in a bowl. Enjoy!