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Self Compassion – Tool #2

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We don’t even realize the stream of crap we tell ourselves. Often, we are unconscious in our own self-flagellation.The words just flow and are on repeat.

What are your words?

What do you tell yourself?

Are the words supporting your health, growth, happiness?

Or

Are the words tearing you down?

Start to practice ‘the catch.’ NOTICE when your inside words are tearing you down. Once you see you’re doing it, visualize a stopsign and tell yourself, “STOP.”

Stop the flow of crap.

Be intentional. Be forceful. Enough.

Mine sounds like this:

“Oh look there I go again. Enough already. Stop.”

And if you need to, repeat it. But you’ll notice that your thoughts will, indeed stop. Next up? Replacing the words with more compassionate languaging.

Instead of, “I’m so stupid.”

replace it with

“I am brilliant, but simply made a mistake. Mistakes are human. I’m human.”

Tool: If you haven’t read “Making A Change for Good” by Cheri Huber. I highly recommend. It’s a way to step back from the voices, name them an start to see that you aren’t the voices.

xo

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Self Compassion – Tool #1

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The journey toward self compassion began when my kids were in school. I had some room to breathe and take stock.

I knew that I was tired of being so hard on myself. The things I’d say to myself I’d never say to another human..so why did I say them to my Self?

Things like:
You’re a gargantuan.
You’re an Amazon.
You’re dumb.
You’re unsuccessful.
You’re not pretty.
You’re awkward.
You’re not in shape.
Who do you think you are?

This is just some of the lovely repertoire I would heap on myself. And I was tired….so tired. In my insides, I knew there had to be a better way.

So I designed and treated myself to a year of Self Compassion. I did so many interesting things. And over the course of the next couple of weeks, I’ll share some of them with you.

First up. Start noticing what you say. Can you catch yourself when the harsh critic attacks?

And then, can you start to replace the voice’s comment with something kinder?

Voice:
OMG I’m so stupid.

Self Compassion Voice:
You may not know the answer right now, but you’ll figure it out. You’re resourceful and brilliant.

The key is in the catch. And it’s in the replacement. Because the voices run rampant like a bull in a china shop.

Give it a shot. I’ve got a Self Compassion Workshop and Practice coming up at Tula Yoga & Wellness . If you think it would serve you, come! CLICK HERE TO REGISTER.

xo


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T3 – Two Trainers Talking / Goalsetting

T (1)Do you have a hard time figuring out goals and steps to reach them?

Do you get really excited about exercise programs and then fizzle out after a week or two?

Then this episode is for you.

Theresa Horne of Sisterhood of Strong and I have joined together for another vodcast. This episode dials in on how to get specific so you can bring action into your goals.

Click here to see it!

Also – maybe this Goalsetting worksheet will help you out. Copy of GOALSETTING

Good luck!


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T3 – Two Trainers Talking Vodcast – Importance of Self-Care for Moms

NEW PROJECT!! I’d like to introduce my friend/colleague Theresa Horne of Sisterhood of Strong (or here at FB Sisterhood of Strong.) Theresa is an incredible trainer, motivator, mom and human.

She and I have teamed up for what we’re calling T3. Two Trainers Talking. It’s a vodcast or video podcast. Theresa and I are both passionate about simplifying health and wellness (it’s not a rubik’s cube) and accessible (everyone can do it.)

This month: The importance of self-care especially for moms.

Click here to view.

 

Please give us feedback and drop any questions you have below.

Peace, Sarah & Theresa


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Rant – Spot Training Followup

Hey! You may recall that I went on a tear about a problematic post that my certifying organization put out as part of their newsletter.

They responded.

They asked for my help for topics to include. So I thought I’d give you my list that I’m sending them.

But ALSO…what do you have? Add any in the comments. EDITED TO ADD: People have added comments and I have changed verbiage to my request via FB. I have added their comments below in red.

1. How important representation of all bodies is important in the fitness, wellness and health community.

2. How fitness professionals can be be more inclusive to people with different physical, mental abilities. Call it out/ name it for what it is….ABLEISM! Folks don’t use that word enough and in order to talk about oppression fully, ableism needs to be named. 

3. How EXPENSIVE it is to eat healthfully – and it’s hard to eat healthfully when you don’t have expendable income.

4. How to be inclusive to the LGBTQ community. (I JUST HEARD a trainer making fun of the way someone spoke who was a member of the LGBTQ community!!)

5. Representation of the trans community in your literature.

6. How to make information about health and wellness accessible to people who don’t have the resources to hire trainers, go to the gym, eat fruits & vegetables.

7. How to make our profession more represented by POC.

8. Cultural appropriation of yoga and how important it is for people who are white to dig into this topic for themselves.

9. Acknowledging and talking about the current research around being healthy and overweight.

10. Talking about the new faces of body positivity – and how that looks differently than you may think. There are people on the front lines pushing forward what this means – let me know if you need some recommendations.

11. That racism has SEVERE health repercussions on POC and QIPOC – not just with outright racism, but macro and microaggressions endured.

12. The lack of diversity in the industry doesn’t make it feel open or accessible to everyone.

13. Scholarships for people of color to receive their certifications as reparation for 400 years of oppression.

14. Sexism in the fitness industry.

15. Ageism in the fitness industry.

16. Bridging cultural barriers. Understanding that they exist and how can we serve.

17. That there is a huge connection between mental health and physical health.

18. Cutting edge research on gut health.

19. Cutting edge research on the importance of diaphragmatic breath on all of the systems.

20. That there is more to health and wellness than your size. Recognize that the “5 moves to leaner legs” is problematic!!

21. Representation of Queer and Trans People of Color (QTPOC)

22. Consider challenging fitness programs to not be gendered (e.g., Zumba are not solely for women and weight lifting is not solely for men, not girl pushups or boy pushups, not the women’s barbell/men’s barbell.)

23. Addressing disordered eating as a trainer. How important it is to understand the complexity of this issue as a trainer.

24. Post natal care for women and addressing how to safely move after a baby. 

25. Post natal care for women who have had c-sections and how to safely move after birth. 

26. How your body changes after children and how your body changes as you age. Represent the TRUTH in your images.

27. Different measures for fitness than losing weight or looking fit.

28. Helping trainers understand that people of size have a really hard time finding clothing and equipment that fit them. Also understanding that being a bigger person impacts things like shoes (we wear them out faster) and why it can be hard for people to get good shoes (running stores can feel really intimidating.)

29. “WE NEED TO STOP saying “all ten fingers” and “all ten toes” on sh*t where saying “all your toes” or “all your fingers” is good enough. I have a [yoga] student who does not, in fact, have 10 toes, and every time I teach a pose where you put all your toes down, I immediately think of her and get angry on her behalf thinking about the number of classes I’ve attended where anatomy is attached to a specific number.”

30. “For the idea: Avoiding Ableism – not specifying weight, having verbal cues for those with visual impairment.”

31. “I hate the word lean. It’s like they thought “oh, we can’t use skinny anymore, we need a new word” and came up with lean like it’s some impenetrable code that the fatties will never figure out.”

32. “Look outside your community (ACE) for “experts” in fields like fat acceptance, body positivity, inclusion, equity, etc. and listen to what they have to say. LISTEN.”

 


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Rant – Spot Training

So I was clicking through my continuing ed stuff and newsletter from the organization I am certified through (the American Council on Exercise.) Great organization – I’m proud to be certified through them.

But here’s what I see as one of the articles…

5 LUNGE VARIATIONS FOR LEANER LEGS

Oh. My. God. Are you freaking kidding me?? What year is this 1989? Does Jane Fonda want to do some leg lifts with me???

I facepalmed and started writing…

Articles with titles like this are problematic.

There’s so much about this clickbait title that makes me TIRED. ARE WE STILL REALLY THINKING THAT SPECIFIC LUNGE VARIATIONS CAN MAKE YOUR LEGS LEANER? Seriously?

Come on.

Here’s the deal. Ready?

1) Spot exercising is a hoax designed to get you to loathe your bod. YOUR BODY IS A BEAUTIFUL MACHINE MEANT TO BE CARED FOR…

2) Spot Exercising is a marketing gimmick. These exercises included in the article ARE great exercises to do, and doing them will make you stronger…that upping of your strength may make your whole body leaner, not just your legs.

3) The size of the muscles of your legs are determined by two things:

a) Genetics

b) How much load you are putting on your legs (more load, more muscular legs)

4) Your size in general is a combination of your activity level and what you eat and how much sleep you get and your stress level.

So…unhook from this kind of crap. It’s designed to make you click and it’s designed to make you want to ‘fix’ your body. You don’t need to be fixed. You are perfect as you are. Making choices that positively affect your health? That’s different than saying, “my tummy is too big, do more situps” or “my legs are big, do more lunges.”

Here’s some great information from ACE I used to write this Strength Manifesto! Enjoy.

Rant Over.