Five Quick Tips to get Over Fear of the Gym
How did you get used to it?
What are your tips to share?
When I got to college everyone said i would gain the freshman 15. I was determined to prove them all wrong. And although I ate relatively ok most of the time I eventually did get to a spot where I was so damn uncomfortable in my own skin. I’m so sad to say that. My clothes did not fit the way they used to and things jiggled going up and down the dorm stairs that hadn’t in the past.
My friends and I did go to the college wellness center, but I’m sure we did more socializing then working out. (hey! thats ok too!!!) The end of my freshman year though I had had enough. I hated the way I felt. I saw the number on the scale hit a number I NEVER thought it would and MORE than a number I hated that I had no energy. I hated that I wasn’t active and this was NOT the way my future nurse self wanted to live her life.
Unfortunately I was PLAGUED with injury after injury. Mostly in the form of stress fractures. I would start getting pain in my hip, my leg, my foot, etc – my hip got so bad I was limping ALL the time. Every time I would go in it was the same story: “YOU NEED TO SIT OUT of running for six weeks. No pounding allowed on that foot/leg/hip etc ”
While I had been becoming more active and putting on more miles I had adapted what I thought were healthier eating habits too. I would have a salad most days for lunch – and cut down on portion sizes throughout the day in other meals and snacks. I have always had a sweet tooth – so if I wanted to have a cookie or if I knew we were going out that night and I was going to have some drinks I would skip dinner to compromise.
No WONDER I was being injured all the time….
But I COULDN’T take the calf tightness and pain anymore and after a TON of testing I found out I needed surgery to relieve the muscle swelling that was going on in my calf. It was either do the surgery or just “take it easy” the rest of my life…which I couldn’t imagine having those limitations at the age of 20.
The periods of being injured was so hard on me. Running had become my stress relief and nursing school is STRESSFUL. I felt like I couldn’t do the one thing that helped me feel like my slate was clean. I felt trapped. Down. Depressed. I do remember that I gave up caring what I eat. Eating cereal out of the box, 2 or three protein bars at a time, mountains of candy wrappers –
and then the guilt. Only this time…I couldn’t “run it off” –
It is RIDICULOUS.
But sometimes that is easier said than done!
So what has helped me? I got help. I went to a nutritionist. I picked up books about seeing food as fuel. I nerd out about the science behind it. I got a personal trainer to show me things I COULD do while I was injured. I learned how that if I took pride in what I was putting in my body AND adding specific supplements I could avoid injury and stress fractures in the future. I learned and still am learning the value of listening to your body. When you need to rest and when you need to move. Your workouts, body weight, clothing size does NOT define you. Your actions do. Being who you ARE. You don’t have to be the same person you were yesterday…and you can take months off of running..eat cookies and not die.
Disclaimer – I do promote beachbody products and am a coach with their company. I LOVE that they truly work hard on providing TOP OF THE LINE products and workouts – but something has been missing… the mindset piece.
Yesterday they released something called 2B Mindset – and I think it is going to help a TON of people find peace with food- help them realize that they don’t HAVE to feel guilty about having some treats if they want to. It’s going to help people get out of the diet mentality and STILL lose weight without the workout aspect. Learning how to fuel your workouts is SO KEY TOO and I wish I would have had access to this when I was going through all that I was going through!
I truly don’t feel that their is a certain way of eating that works for everyone…but I do believe that you need to keep trying things if you are struggling with these anxieties or if you seriously don’t even know where to start! And educating yourself gives you a whole new type of strong.
If you would like to learn more about this and see if it is for you – simple fill out THIS FORM HERE.
I am not here to spam you – I simply don’t want you to go through what I have in the past .. and those tendencies STILL come back and haunt me.
What about you?
What is YOUR story?
Have you struggled with any of this in the past?
How did you overcome or is it something you are still working on?
Winter blues got you down? I find myself in a funk sometimes too ESPECIALLY when its 40 below in North Dakota. I have a magnet on my fridge that says “40 Below in ND keeps the Rifraf out” – unfortunately this does not mean those downer feelings…
So how can you feel happier when the negative vibes are lingering?
2. Take time for personal development. IT is NOT selfish to take time for you. Pick up a book, an audio, a podcast or even a devotional and just start with 10 minutes a day on a topic you want to learn more about or something you want to build upon. Some examples might be: confidence, spirituality, mindset, nutrition, leadership….What do YOU want to focus on? What do YOU want to get better at?
4. GET MOVING. EXERCISE = ENDORPHINS and ENDORPHINS = HAPPINESS! Go for a walk. Go to a class. Grab a friend and do a workout at home. DO SOMETHING. Also – remember that what you eat has a HUGE impact on your entire life! INCLUDING your mindset! Are you eating all processed? A diet high in sugar? Are you binging on CRAP? Prepare to feel like crap.
6. BONUS: Write down 3 things daily for a week that you are grateful for. Its impossible to be unhappy and grateful at the same time.
But for real though…am I wrong?
I’m not a certified nutritionist (but I am a Registered Nurse) – so I’m just here to share what has helped me, has helped others and my own personal experiences in hopes that it somehow helps YOU or someone you know!
And since I was being more active with running I was also doing some various running events! 5ks, 10ks, training for a half AND working at a running store I figured I better clean up my act with eating too. I started eating salads for every lunch – and looking back there is no way that I was eating enough. I dropped some weight obviously even though that was never my intention! People say mean things when that happens. I was labeled as “anorexic” – crazy runner girl – obsessed – etc etc – that words “Go eat a cheeseburger” btw is not nice.
And THAT is what I’m TALKING about today – when you are at a low point in your life -and I’m NOT talking about a number on a scale but when you truly want to get back on track and feel GOOD again – YOU want to make make nutrition changes but DON’T KNOW where to start – Let me help you with some of my favorite tips that have helped me over the years!
2. Do a self analysis. How would you describe your current nutrition. Take THREE days and journal it all- whether it be through an app like my fitness pal or just pen and paper! After the three days take a look at what you have written down.
What do you eat a lot of?
What do you NOT eat a lot of?
When do you feel extra hungry?
Any foods that you ate make you feel weird, sick or gross?
How much water did you drink these days?
What were you craving? sweets at night? salty? Super hungry and wanting everything by 9 pm? Just do an analysis and you might be surprised what you find out!
***DISCLAIMERI do have a soda every now and again but that is besides the point.***
Why are you reaching for more soda? Are you genuinely thirsty? Are you tired and you are thinking that will give you an extra buzz? Are you having an afternoon tired spell? What could you do for now to cut down to ONE soda a day?
Another example: You put ranch on EVERYTHING. Like we are talking everything drowning in ranch.
***DISCLAIMER #2 I like ranch!***
How could you make a healthier choice and use less?
1. Try a greek yogurt based ranch like Bolthouse Farms! Do half and half with your regular ranch and wean yourself to NOT drowning everything in it –
2. Actually portion out ONE serving and then put the bottle away.
So these of course are just TWO examples – but hopefully that makes sense and you get the idea!
Its a great education tool especially for the portion aspect!
A quote on a religious podcast is one that I still think of often. “If you feel like you are being set back – it’s only that you are being set UP for something greater.” Awesome right? I know that everything happens for a reason and whether you are a religious person or not I’m sure you can relate to that on some level. Some days finding the good is harder than others. That just makes us human.
When you set a big goal and don’t make it it can be super discouraging. But you know what? KEEP ON GOING. As long as you NEVER QUIT TRYING you will NEVER fail. The only way to fail is if you quit! Take this however you choose: working on a physical health goal, a business goal, a college career goal, a financial goal.
When faced with a frustration like this – I ask myself, “WHY is this important to me?” If it’s still important and still a priority in my life…I just KEEP ON PLUGGING AWAY. Going back to your WHY and celebrating all that you have in life to be grateful for really does keep you humble. Is your “failure” of today or coming up “short” really the worst thing that could happen? OR Is it a sign that something MUCH great is being set up for you?
Questions for you:
Are you a perfectionist?
How do you deal with “Failure”?
But I have to confess. I’m really not that brave.
Limiting beliefs. What are they? They are things that you believe about yourself that hold you back from realizing and going for your goals and full potential. Most often times you don’t realize they are even there. It comes out when you think about a big dream and then hesitate to admit it or say it out loud…because YOU could NEVER do that… Am I right?
SO while a lot of days I put on a brave face I’m really not that brave most times underneath it all. And I’m going to admit it today. Face your fears. Jump. What is the worst that could happen?
Example number one: I was homesick when I first got here. I wanted to turn right around and come back home. That uneasy feeling where you feel like you aren’t where you need to be….you should just go home. I cried. LOTS. Silly right? But I’m supposed to be brave…and here I was having an anxiety attack.
Today is day five. I’m on the original flight I set up. I’m ready to dig deeper and look at my fears and anxieties and GROW from it. After all… what if something even MORE amazing happened because of it?
2. Find something NEW to get excited about! A new workout class, smoothie mix, or something else to add to your day that benefits you in other ways too! (Another way multi tasking at its finest!)
3. Find a community of people that understand you and lift you up! I don’t know what I did before coaching..the community of coaches and clients are many that have become like family that I talk to on a daily basis. Like minded people that influence you in a positive way is everything.
4. Get out and do something. EVEN if you don’t feel like it! I promise you won’t regret getting out and being social EVEN when it feels like its going to be scary!
5. Journal. Pick a time of day – morning, evening or both – and write down your thoughts. Write down what you are grateful for. Brain dump the things that are giving you anxiety and leave it there.
6. Find a WHY. Why do you want to get back to feeling better? What or WHO is the reason you want to get better?
Do you listen to podcasts or audiobooks? and if so – favorites?
Are you in need of a positive community?