Socialize SMART. Healthy Party and Alcohol Tips.

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Wednesday night client drinks. Thursday night charity event. Friday night birthday party. Saturday brunch. Saturday evening dinner date. Sunday brunch round 2. Sunday night wine and dine with girlfriends. You love your social life but you hate what it’s doing to your health. Body and mind BURN out is next on the calendar if you don’t do something about it….

Too many late nights out and “adult drinks” can have harsh effects on your body (not to mention your mental health). While drinking alcohol  and going out can fit into a healthy lifestyle, there’s one reality we just can’t change: alcoholic drinks are just another source of extra, empty calories and staying up late does not help you get your beauty sleep. Here are a few of the ways alcohol can get in the way of your health goals if you are a party animal:

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How Drinking Affects Your Health and Fitness Goals:

1. Slower Recovery from Workouts and Long Work Days
Hard workouts or challenging work days drain the glycogen stores (carbs stored in the liver and muscles) and leave your muscle tissue in need of repair. “Pouring alcohol into your system stalls the recovery process,” says Tavis Piattoly, R.D. High levels of alcohol displace the carbs, leaving you without quality nutrition to help you recover from hard workouts or work days.

2. Packed-On Fat
Theres one thing you can’t change: alcohol is an empty source of calories. When booze is on board, your body, besides having to deal with the surplus of calories, prioritizes metabolizing the alcohol over burning fat and carbs. Alcohol also breaks down amino acids and stores them as fat. For some reason this process tends to be most pronounced in the thighs, stomach, glutes. Excessive alcohol consumption really packs on poundage to those areas, hence the reason we have the phrase “beer belly”.  It also increases levels of cortisol (a stress hormone), which further encourages fat storage, particularly in your midsection.

3. Disrupted Sleep
Drinking and late nights also affect your muscle recovery and performance by sapping your sleep. In a study of 93 men and women, researchers found that alcohol decreased sleep duration and increased wakefulness (particularly in the second half of the night), especially in women, whose sleep time was decreased by more than 30 minutes over the night.

4. Depleted Water and Nutrients

Alcohol irritates the stomach lining, which can reduce your capacity to absorb nutrients (the reason you have an upset stomach after a few too many), says Brian R. Christie, Ph.D. Not to mention that alcohol makes you pee. For every gram of ethanol you suck down, you pump out 10 milliliters of urine (that’s about 9.5 ounces for two beers). As little as 2 percent dehydration hurts your performance (and gives you a major headache). And no you can’t rehydrate with a dehydrating drink (e.g., beer), water is the only thing that can help you hydrate yourself back to health.

These are just a few of the ways drinking or staying out can affect your health goals. Heres the thing though: You don’t have to give up drinking or going out to live a healthy life, you just have to learn to do it SMARTER. Moderation is the KEY here! There are ways you can maintain your shape and health, even if you drink alcohol or go out. I believe in a life of balance, fun, and nights out dancing with friends. Here are top tips for enjoying your favorite drink, a night out, and honoring your fitness goals the next morning:

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Socialize SMART. Enjoy a night out and honor your health goals with my tips on BALANCE. 

  1. Pick a few days a week when you will avoid alcohol, and stick to it. 
    Many people find it easiest to just say no drinking Monday-Thursday.  Think about your life and your routine, and come up with at least 3 days of the week when you won’t drink.
  2. Drink in moderation. Duh, I know. But the truth is: it’s not possible to drink everyday, or binge drink on weekends, and still be healthy.  That type of drinking makes you less likely to exercise, less likely to eat healthy, and more likely to cause harm to your body (higher risk of some cancers, liver disease, metabolic problems, accidents, etc).  Plus, most of us don’t need the calories.  Think of alcohol as junk food – it’s fine to indulge, just not in excess.
  3. When you do drink, plan ahead to account for the calories. This could mean eating extra healthy, avoiding sweets or processed foods, or scheduling in an extra hard workout on the day you’re going to drink.  Think of each drink as about 150 non-nutritious calories you’ll have to cut out elsewhere.  By the way, one drink = 5 oz wine (but a typical restaurant pour is 6-7 oz), 12 oz beer (but a typical draught beer is a pint, or 16 oz), or 1.5 oz liquor. Not sure about the calorie counts on your favorite drinks? Read my Conscious Cocktail Calories Blog or check out Get Drunk Not Fat (funny name!) for calorie counts on every drink possible. 
  4. Decide on a set number of drinks BEFORE you go out that you will use as a limit. If not you’ll make that same mistake over and over of having a few too many. Tell yourself: “ok ill have 2-3 drinks throughout the whole night and I’m good!”
  5. Always be sure to get a real meal before you enjoy your favorite cocktails. With a healthy diet its important to eat balanced regular meals to keep your blood sugar stable and your metabolism running full speed. Eating regular meals will make you less likely to eat bar food when you are out late at night. Which leads us to…
  6. Watch what you eat while you drink. It’s easy to let the munchies get control of you during or after you drink.  And can you recall a time when you started drinking and all-of-the-sudden craved a salad?  Me neither.  Snacks while drinking tend to be high-calorie, as do meals people eat when they’re hungover.  Drinking also lowers your inhibitions, so you’re much more likely to overdo it on nachos & wings when you’ve had a few.
  7. Alternate. Drink WATER between cocktails to stay hydrated and avoid a hangover in the morning. Keep a 1:1 ratio of water and drinks.
  8. Choose spritzers and lighter drink choices. Spritzers are made with soda water and cut wine calories in half. My favorite light cocktail is a tequilla soda with a splash of lime.
  9. Don’t think that because its “low-carb” or “light” you can drink more of it.  As is true with food, if you pick the “diet” versions of drinks, it can play tricks with your mind and cause you to think you can have more of it. FAIL. Just cause it’s “light” doesn’t mean you can have twice the amount.
  10. Quality vs. Quantity. Sometimes its better just to order the REAL thing. Order a glass of something top shelf you’ll enjoy (red wine if you love it!). Youll make it last longer and actually savor it.
  11. When you indulge – Enjoy yourself, without guilt or worry.
    In many cultures, people enjoy a daily (small) drink and are able to maintain good health and a reasonable weight.  So be like the French, Italians or Greeks: just sit back, have a little something, and enjoy.
  12. Always have a designated driver or another form of transportation.  You do not want to risk hurting someone else, yourself or a friend.
  13. Have a friend to go out with. Dance together, keep each other in check, and make sure you are having the best day/night ever. You can both keep each other in accountable and help from blowing all your hard work by drinking your body weight in cocktails.
  14. Never lose track of your drink by putting it down at a party, gathering or bar.
  15. You can drink plain water!! If you are not in the mood or have an early morning, order soda water with lime and enjoy yourself with friends.
  16. Dancing?? Great! Dance with water. This way there are no drink spills and its like you are working out with friends.
  17. Workout the next day. Its so helpful to maintain a regular workout routine, no matter how late you were out socializing. Exercise is the BEST energy booster and headache helper. A workout will help fight fatigue and heal the foggy morning brain from a late night out.
  18. Look at your schedule and plan ahead. Balance nights out within your week to avoid every night being a late one or one that you drink. If you know you have an event thursday and a birthday party saturday, schedule down time on friday and wednesday to chill, relax, and do some yoga 🙂
  19. Keep it CLASSY. Be a breath of fresh air to others. Sloppy, blackout-mess, is NOT fun, attractive, or enjoyable to be around.
  20. Develop non-drinking means of relaxation. Don’t just drink to drink. Many adults get in the habit of having a drink after work, to relax and take a load off. Often many people also build the habit of ordering multiple cocktails when they go out (pre-party, party, after-party…. it all adds up!). If your habits involve drinking to relax or socialize regularly, it’ll pack on the pounds (and be habit-forming, not a good idea when it comes to alcohol).  Build awareness into your habits when it comes to alcohol. If you need it to relax, think about other activities that are relaxing and enjoyable to you – working out, taking a walk outside, listening to music, reading, etc – and schedule those into your life as a means of unwinding instead of opening a bottle of wine every night. If you “need it” to feel more comfortable when you are out socializing, strengthen your socializing skills by NOT using alcohol to make you more comfortable! Breaking any habit is hard, especially when it comes to booze. But just like anything, the more you practice it the easier it gets. And Id rather practice ENJOYING the quality of my life vs. practice getting drunk through it, wouldn’t you?

Going out and socializing should be about the people – NOT about the alcohol. I believe if you follow these tips you’ll create positive experiences that you will love remembering the next morning. Balance is beautiful. Going out and enjoying time with your friends will NOT distract from your health goals, I believe it will help you thrive more. Work hard so you can play hard.  Party smart, keep it classy, and enjoy your life in a healthy, happy way. Always enjoy life, it’s happening!!

Is going out or having a cocktail part of your lifestyle? How do you balance it with your health and fitness goals? 

Did you like this post? Share it with your friends on Facebooktwitter, or email. Share the love and help support each other in living happy, healthy, positive lifestyles. 

Cheers to you and your health,

Caroline

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STRONG BONES Playlist. National Osteoporosis Awareness Month.

one out of every two women and one in four men will have an osteoporosis-related fracture in their lifetime. BOOST your bone health with some healthy lifestyle prevention!

One out of every two women and one in four men will have an osteoporosis-related fracture in their lifetime. BOOST your bone health with these healthy lifestyle prevention tips!

According to the National Osteoporosis Foundation, nearly half of all women and a quarter of all men over 50 will break a bone due to Osteoporosis. THAT NUMBER IS CRAZY, not to mention scary! May is National Osteoporosis Month and with around 52 million Americans suffering from the disease, its time we talk prevention and raise awareness around the leading cause of age-related damage to the bones. Keep reading to learn more about Osteoporosis and get my “Strong Bones” workout playlist to motivate you to boost your bone health! 

Source: http://www.recallcenter.com/hip-replacement/

Special thanks to the American Recall Center for providing this Great Info-Graphic! Source: http://www.recallcenter.com/hip-replacement/

What is Osteoporosis?

Osteoporosis is a condition in which your bones become weak and grow likely to break. The most frequently affected are the bones of the hip, spine, and wrist. It is often called the “silent disease” because there are no symptoms. People at any age can become affected by osteoporosis, women, particularly older women, are at the highest risk. It is estimated that one of every two women and one of every four men will break a bone as a result of osteoporosis at some point in their lives.

What Causes Osteoporosis?

As you age, your bones naturally get weaker. And as they become more brittle, they’re more susceptible to break from even minor injuries and falls that wouldn’t have even caused a bruise at a younger age. There are many risk factors for osteoporosis that are genetic and others lifestyle related, those include:

  • Gender – Eighty percent of those affected are women.
  • Body size – Women who are small and thin are at a higher risk.
  • Age – The older a person is, the greater their risk.
  • Family history – Osteoporosis is a disease that is commonly found to run in families.
  • Ethnicity – White and Asian women have increased risk.
  • Low estrogen levels in women.
  • A diet low in calcium and vitamin D.
  • The use of certain medications.
  • Lack of physical activity
  • Smoking
  • Drinking alcohol

Osteoporosis and the broken bones it causes are not part of “normal” aging. You’re never too young or too old to improve the health of your bones.  Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action. Here are a three healthy ways to build strong bones and protect yourself from Osteoporosis:

Bone Health and Happiness. Boost Your Bone Health With These Lifestyle Tips.

1. Get enough calcium and vitamin D and eat a well balanced diet.  The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D, and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Aim to eat foods that are good for bone health, like fruits and vegetables. The Chart below from the National Osteoporosis Foundation can give you an idea of good sources of bone building nutrients.

Good-for-Your-Bones Foods

Food Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. Some dairy products are fortified with Vitamin D.
Fish
Canned sardines and salmon (with bones) Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins. Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes. Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts. Vitamin K
Fortified Foods
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. Calcium, Vitamin D

To learn more about other foods that may be good for your bones, visit http://nof.org/foods and the  www.PubMed.gov, to find research studies on nutrition and bone health.

2. Get REGULAR Exercise! There are two types of exercises that are important for building and maintaining bone density:  weight-bearing and muscle-strengthening exercises. Weight-bearing exercises can be high-impact or low-impact. High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider.

Examples of high-impact weight-bearing exercises are:

  • Dancing
  • Doing high-impact aerobics
  • Hiking
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

  • Cycling
  • Doing low-impact aerobics
  • Using stair-step machines
  • Fast walking on a treadmill or outside

Muscle-Strengthening Exercises

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Using Pilates Reformer Machines
  • Lifting your own body weight (body weight training)
  • Functional movements, such as standing and rising up on your toes

Yoga and Pilates can also improve strength, balance and flexibility. However, certain positions may not be safe for people with osteoporosis or those at increased risk of broken bones. For example, exercises that have you bend forward may increase the chance of breaking a bone in the spine. A physical therapist or personal trainer should be able to help you learn which exercises are safe and appropriate for you.

Non-Impact Exercises

Non-impact exercises can help you to improve balance, posture and how well you move in everyday activities. These exercises can also help to increase muscle strength and decrease the risk of falls and broken bones. Some of these exercises include:

  • Balance exercises that strengthen your legs and test your balance, such as Tai Chi, can decrease your risk of falls.
  • Posture exercises that improve your posture and reduce rounded or “sloping” shoulders can help you decrease the chance of breaking a bone, especially in the spine. Check out my “perfect posture workout video” for a few ideas.
  • Functional exercises that improve how well you move can help you with everyday activities and decrease your chance of falling and breaking a bone. For example, if you have trouble getting up from a chair or climbing stairs, you should do these activities as exercises.

Whats most important is that you are CONSISTENT with weight bearing cardiovascular exercise, strength/resistance training, and functional fitness. How Much Exercise Do You Need for Healthy Bones?

Weight-bearing exercises 30 minutes on most days of the week. Do a 30-minute session or multiple sessions spread out throughout the day. The benefits to your bones are the same.
Muscle-strengthening exercises Two to three days per week. If you don’t have much time for strengthening/resistance training, do small amounts at a time. You can do just one body part each day. For example do arms one day, legs the next and trunk the next. You can also spread these exercises out during your normal day.
Balance, posture and functional exercises Every day or as often as needed. You may want to focus on one area more than the others. If you have fallen or lose your balance, spend time doing balance exercises. If you are getting rounded shoulders, work more on posture exercises. If you have trouble climbing stairs or getting up from the couch, do more functional exercises. You can also perform these exercises at one time or spread them during your day. Work with a phyiscal therapist to learn the right exercises for you.

If you haven’t exercised regularly for a while, check with your healthcare provider before beginning a new exercise program—particularly if you have health problems such as heart disease, diabetes or high blood pressure. If you’re at high risk of breaking a bone, you should work with a physical therapist to develop a safe exercise program. A physical therapist or educated personal trainer can help you build a fitness program to meet your needs and help you stay consistent with strength, balance, posture and functional exercises.

3. Avoid smoking and limit alcohol to 2-3 drinks per dayThis one is pretty straight forward…. smoking and excessive drinking will damage your bone health long-term.

The best protection against osteoporosis is prevention, and the best prevention is to eat healthy and be active. Osteoporosis doesn’t have to be a part of your life. Im here to support you in living a healthy lifestyle and keeping your bones strong by eating well, moving often, and being well! To motivate you in “bone boosting” workouts, I’ve put together a “Strong Bones” playlist just for you. Try it out next time you go for a jog or hit the gym – let me know if it motivates you to MOVE!

Have you or someone you love been affected by Osteoporosis? Whats one way you work to build your bone health?

Till next time – keep shining,

Caroline

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MOM upside down is WOW. TOO CUTE Mother’s Day Message

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On Mother’s Day, you might give your mom a book or a thoughtful card. You might call to tell her you love her. You might take a moment to reminisce about your fondest memories together.
But one of the greatest gifts you can give your mother is recognition. Whether it takes a few words or a few hours, acknowledging your mother’s hard work is music to her ears.
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Whether you are a mom, have a mom, or are planning to be a mom – mothers day is an important day of recognition for us all. Did you know how INCREDIBLE being a mother is???
Id like to take a moment to give a  tribute to the special woman who GAVE YOU LIFE. Now that is a tough job! The miracle of mothers day is a special day to say, “HEY MOM: I love you and Thank you.”
Just for fun, I thought Id share an inspirational Mother’s Day message from the Kid President, a youthful powerhouse in a power suit who knows how to give one heck of a motivational pep talk. His video message, sent “on behalf of all the kids in the world,” spells out the ten things moms need to know. “Thanks for believing in us, putting up with us, and straight-up loving us,” he says, with his usual authority and panache.
This video offers the perfect smile and is a great reminder to send up some gratitude to the mother in your life in whatever way you can.

The point is, we love you, moms. You’re beautiful. And remember, mom upside down is “wow.

Wishing you and your Mom the Happiest of Mothers Days 🙂

Caroline

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How to Be Fit Without Obsessing about it. Getting In Shape for Summer the Healthy Way

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Every year around this time, gyms get the influx of new members wanting to get “beach-ready” bodies in time for summer. We go crazy trying to find the perfect “30 Days to Perfect Abs” workout and the right fad diet that promises to make us fit and fabulous by the time we need to get into a swimsuit.

Is there anything wrong with that? I mean, at least people are trying to get into shape, right? There’s nothing inherently wrong with wanting to shape up for summer, but it’s important to go about it in a healthy manner that promotes your overall wellness and doesn’t push you toward unhealthy fad dieting or injury from overly intense workouts.

The summer fitness obsession distracts from the joy of the season and is often the reason so many people’s healthy living goals are failing. Listen up: Just because beach weather is a few weeks away does not mean you have to go on a crazy crash diet. Instead, I suggest you take action with these expert tips to get your body (and mind!) in tip-top shape — the healthy way. Can you get fit without obsessing about it? I think so, here are my tips on how :

How to Be Fit Without Obsessing About It : Getting In Shape for Summer the Healthy Way. 

  • Ignore the hype and lose the extremes. If a program offers “instant” results—AKA, 30 days or less—it is probably either complete  nonsense or extremely unhealthy. As fabulous as it would be to go from size 12 to size 6 in one months, it’s simply not feasible or sustainable. The kinds of diets that promise this kind of impossibly fast change are usually those that encourage you to starve yourself and deprive your body of essential nutrients in favor of dropping pounds or getting “lean” for your swimsuit. This is unsustainable because your body can’t function off of gummy bears or cotton balls for long before it starts deteriorating. You’re also pretty much guaranteed to gain back the weight afterward. Avoid falling into the “quick fix” trap and….
  • Make SMALL changes consistently. Instead of jumping on the next 10 day juice cleanse or giving up carbs forever, make small healthy consistent changes. Many studies have shown those who focus on slow and steady lifestyle changes are far better at sustaining it. Start small and make healthy changes that work for you. Anything from eating a better breakfast or adding one more workout to your week counts. Remember, Rome wasn’t built in a day – the secret to lasting lifestyle change is to keep going in a positive direction. Motivation is what gets you started, habit is what keeps you going.
  • GET OFF the scale. This is controversial advice, as many studies have shown people who weigh themselves regularly are more successful at long-term weight loss. The problem with the scale is that it can lie, it can be frustrating when it barely budges, it doesn’t reflect gaining muscle, and it can just become something you hate doing (or cause more body obsession – not a good thing). While the studies show regular scale users are better at weight loss, they haven’t been compared with what I think are far more positive things to measure, such as miles run each week, weight lifted, fitness classes attended, fast food meals avoided, healthy meals prepared, fruits and vegetables consumed. And there are better ways to assess results, like how your clothes fit, your energy levels and even your sex drive. If you can use the scale in a way that elicits a positive mindset, then go ahead, but if it stresses you out, consider tossing it and tracking other more important variables instead.
  • Stop comparing yourself to other people. It’s okay to be in friendly competition with your gym buddies. It’s not okay to get so caught up in trying to be the best that you become discouraged when others seem to be making more progress than you. Everyone is different. Bodies come in all shapes and sizes, with differing metabolic rates, body fat percentages and capabilities. The best thing to do is to judge your own progress. If you’re doing better than you were last month, or last week, then you’re doing something right.
  • Get Your HEART pumping. Regular exercise helps you achieve both physical and mental wellness. Make movement part of your life and exercise most days of the week. For cardio, aim for at least 20 minutes, everyday for health; 30-45 minutes 5-6 days per week for aerobic and fitness improvement. There’s no need to hit the gym HARD everyday. Vary your cardiovascular training with low, moderate, and high intensities. And most importantly don’t forget to….
  • Build lean muscle and body confidence with Strength Training. Strength training is the secret to maintaining a healthy body and mindset throughout every season of your life. It gives your metabolism a major BOOST by increasing the metabolic rate, allowing the body burn more calories throughout the day. It also increases lean muscle mass and overall strength, helping to improve performance, endurance, and energy levels. These things combined work to help you maintain your weight goals over a long period of time. Not only that but lifting weights has been shown to improve psychological health, by increasing self-esteem, confidence, and self-worth (all KEY components if you want a healthy body and mind for your lifetime). Aim to strength train 2-3 times per week to reap the lifetime benefits. Get motivated here and follow the A.C.E. strength training guide to get started. 
  • Find Your Team. A good support system is a vital element to reaching your goals in a healthy way. Often times its not about getting tons of support, but about finding the RIGHT people to help you. Communicate your goals to people in your life who will hold you accountable, help you overcome obstacles, and keep you from going crazy with extremes (no 30 day juice cleanses!) when it comes to reaching your goals.  Im a big believer in coaching, as I have seen the rewards that investing in yourself can bring. A coach can help you overcome roadblocks, keep you moving forward towards the life you want, and give you constant encouragement and support. The secret to a life of lasting healthy habits is surrounding yourself with others who lift you up and keep you in check so you don’t become “obsessed” with a bikini brain mindset 😉
  • Don’t diet. Just eat HEALTHY. If you go ON a diet you will eventually have to go off a diet. Want lasting, healthy, positive change that doesn’t have a yo-yo effect? Improve your relationship to food and learn to nourish yourself. Don’t just eat salads this summer – learn about nutrition and how to eat to feel amazing – it’s worth investing time in and will help you eat healthy for all the seasons.
  • MIX it UP. Routine is the enemy of results. After doing the same cardio/strength routine your body adapts and you burn fewer calories. Eventually your results – weight loss, muscle definition – will slow down. And repeatedly placing stress on the same muscles and joints could lead to an overuse injury. Also sticking to a super strict routine can cause you to become too obsessed with it. If you feel like you always have to run 10 miles a week or do yoga on mondays at noon, it might be time to force yourself out of your routine comfort zone. Heres your ACTION PLAN: Once a every 2-3 weeks, change one thing about your workout regimen. Take a dance class instead of your saturday run, or use a resistance band instead of dumbbells. Not only will you see better results with a varied plan, mixing things up may help you stick with exercise in the end. Refresh your mind, body, and spirit on a regular basis by mixing things up consistently.
  • Stop criticizing your body. Quit grabbing the skin around your waist and staring at it angrily in the mirror. Stop complaining to your friends about how bloated you are or how much you’d rather look a certain way. Stop! None of this is helpful. Obsessing over how great some model or over how you wish you had a different body part is only detrimental to your health. If you continue to beat yourself up over your imperfections, you’ll never be happy with yourself. You are going to be in your skin for the rest of your life – you might as well learn to love and get comfortable in it.
  • Think beyond the bathing suit. FOCUS ON HOW YOUR LIFE FEELS. Getting into shape is great for beach season, but it’s also much more than that. Eating clean and exercising regularly won’t just make you look good—a healthy lifestyle will make you feel better all-around. So while getting bikini-ready might be a good starting point for your fitness journey, it shouldn’t be the sole reason for the changes you make to your lifestyle. Because of the culture we live in, we’re always going to be under-impressed with our own bodies. It’s human nature to constantly feel like we could do more and look better. But if your perspective is to focus on how you feel more than on how you look, you’ve got a much better chance of sticking with your goals and being healthy longterm. Besides, feeling good is addicting! The more energized and productive you feel, the more you’re going to want to continue doing the things that are contributing to your wellbeing. Live a life that feels good on the inside, not just one that looks good in a bikini. 

Getting in shape is a great goal, and getting started on it in time for summer is fantastic! But do it for the right reasons, the right way. Health is not a 30-day thing, a 60- or a 90-day thing. Healthy is not about being “fit” for summer, its about living fit for your lifetime. Put your overall well-being ahead of any aesthetic details. The better you feel about yourself, the better you take care of yourself, and the healthier you are for the rest of your life.

There are so many other amazing things to enjoy this summer. Dont waste your days in diet and workout obsession trying to get to a image of “beach body” perfection that doesn’t exist. Love yourself, accept yourself, take care of yourself, and enjoy the season FULLY in health and happiness. Now how does that sound for a summer vacation?

Till next time, keep shining 🙂

Caroline

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