You rarely meet someone who doesn’t feel happier after a workout. A major part of self-help is taking care of your physical body. I typically write about emotional and mental self-care tips. This week I decided to write about physical self-care. You have to incorporate physical activity into your self-care regimen to reach your optimal level. As most of us know, physical activity helps us avoid health issues, lowers stress, improves our mental health, and makes us overall feel better about ourself. Exercising releases dopamine into your brain. Dopamine is a neurotransmitter in the brain that is necessary for feeling happiness and pleasure. Not only will exercise make you feel happier, but it also will give you a boost of energy. Similar to a shot of espresso! Exercising is also perfect for calming nerves, alleviating anxiety, and blowing off stem. I love to workout right before a big presentation or anything else I know I’m feeling anxious about.
When I’m upset or frustrated I take it out on weights and the treadmill, instead of another person. In return, I feel spectacular because I was able to release my negative emotions. And I also feel like a mature adult because I chose the gym instead of lashing out on someone else, or indulging in food or drinks. It’s a win-win situation. Like most habits we develop, changing your behavior takes altering your mindset. You have to start associating exercise as an investment into your happiness and well-being. It has to become a priority in your schedule. One way to do this is to schedule your gym time like it’s a meeting you can’t miss. If you check my planner, you’ll see that I have 3-4 gym “meetings” every week.
The gym isn’t for everyone and that’s okay. If you’re not a gym person, there are plenty of different classes that you can take. I like boxing and Orange Theory for example. If you want a variety of different classes, you can join a gym with classes like NYSC or Crunch, or you can sign up for class pass. You can also use apps, watch YouTube videos, workout at home or outside. The possibilities are endless if you do your research.
I wasn’t always fit. 3 years ago in my senior year of college, I was the heaviest I’d ever been. I didn’t notice it at the time because I was dealing with so many other stressors in my life. After I graduated, I decided to make my health a priority. It all began when I started going to the gym with my boyfriend in September of 2015. At the time, he was just being a great friend who was supporting me getting my life together. He would pick me up 3 times a week and we would go workout. At first I complained every time but having a cute gym partner definitely was motivating. Eventually, I got into my own groove and started going on my own and even signing up for classes around the city to mix up my workouts.
After seeing such great results from working out and dietary changes, it became a habit. The first month of my dietary changes, I started by writing down everything I ate in an app called MyFitnessPal. Writing down what you eat helps you to become conscious of what you are putting in your body. You’ll start to become one of those people who read the ingredients on the boxes at the super market in no time. It’s shocking at first but it’s necessary for you to realize that you may be eating more calories than your body needs.
Identify your fitness goals. Then pick a start date, set benchmarks, and find an accountability partner. If you can’t find an accountability partner, I’ll hold you accountable. I’m serious, send me a message or leave a comment, and I’ll help you start your fitness journey.
I’ll leave you with some basic tips that I used to get started:
Diet:
- Research what you commonly eat. (This way you’ll start to understand the nutrients or lack of that you’re putting in your body)
- Cut out sugar as much as possible (anything with over 15g of sugar should be eliminated out of your diet unless its natural sugar)
- Stop drinking juices that aren’t natural
- Limit fried foods
- Limit carbs (limiting carbs & sugar will help with stomach fat)
- Eat more whole grains, vegetables, & healthy carbs
- If you know you want to eat “badly,” eat a small portion (no bigger than your fist)
Workouts:
- Work out at least 3 to 5 times a week
- Research different exercises
- Find an accountability partner
- Do a mix of strength exercises and cardio
Set goals, stay motivated, and hold yourself accountable!
-Sade