BULLETIN THE FIT BODY “CREATING BELIEF, INSPIRING HOPE, CHANGING LIVES”
WHAT I’M FOCUSING ON THIS MONTH
WE ARE STRONGER TOGETHER
When there are so many things out of your control, you have to focus on what you can control. Showing up to workouts (even if they’re virtual) is in your control. Choosing to eat an apple instead of an Oreo is in your control. Deciding to stick with the jumping jacks for 10 more seconds or to do five more lunges — these are the decisions that will help you get through this and that will make you stronger. When you’re dealing with a high level of stress like we all have been for the last couple months, it’s more important than ever to exercise and continue eating nutritious foods. Workouts don’t just keep you healthy and help you maintain the goals you’ve worked so hard to achieve — they also serve as an important social connection. I’ve been watching our community stay connected and build relationships online with one another over the last month. It’s been inspiring to watch people stick with the classes they love and stay connected to their coaches. I know having that social connection has been as important to our coaches as it is to you. I want you to know I see you. I see you carving out 30 minutes in your day to fit in that class. I see you participating in the 28-day challenge. I know it’s not easy, and I am so proud of you. Stick with it, and when you need another voice reminding you why you are doing this, don’t hesitate to reach out. We are here for you.
To begin with, I want to say thank you. Thank you for bearing with us through this unprecedented time. Thank you for your patience as we moved to our online platform and got the kinks worked out. Thank you for sticking with us and trusting that we’ll continue to provide you with the impactful workouts you’ve come to love and the encouragement you need to stick with them. Your support truly means the world to me. When we carried out the massive undertaking of moving our in- person classes online, it took all hands on deck. Every one of our team members stepped up to make this happen. Our trainers adapted quickly and admirably to teaching online classes. I am overwhelmingly grateful to my team for going on this journey with me and for showing up when it mattered.
My priority over the last month has been finding every way possible to continue serving you through this time. We launched our 28 Days Stronger Together challenge to provide motivation and a sense of community in the virtual space. The challenge focuses on coping with some of the
difficulties brought on by the pandemic — things like dealing with a disrupted schedule and how the body responds to stress. There are a lot of drawbacks that we could easily highlight in all of this, but I’ve been trying to focus my energy on the opportunities the change in routine has brought: spending more time with family, making health a priority, drinking more water, and getting an extra walk in.
P.S. For members-only access to ALL of our live workouts for FREE, including our 28-day challenge, simply go to StrongerTogether28Day.com. Let’s stay active together! We hope you’ll join us!
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Finding Motivation on Those Tough Days
Food provides us with a lot of benefits: nutrition, nourishment, vitamins and minerals, energy, and many other things we need to survive. What it doesn’t provide is emotional support, yet it’s something many of us turn to for comfort when we feel stressed, anxious, or angry. Often, you may not even think about the fact that you’re reaching for that Snickers as a response — and a way to distract yourself — after a fight with a family member or receiving scary news about a loved one. When you turn to emotional eating as a way of coping, though, you run the risk of overeating and eating food that isn’t necessarily nutritious, reversing all the progress you’ve made toward your health and fitness goals. As Mayo Clinic explains, “Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness, and loneliness.” It’s understandable and absolutely okay to feel these emotions, but there are healthier options for processing them than turning to food to make you feel better. Here are a few to incorporate into your routine. Find a healthy outlet for stress. Exercise is really beneficial when it comes to managing and responding to stressful situations. You may also find mindfulness exercises helpful. Try a yoga class and focus on breathing or use a meditation app like Calm or Headspace to spend 10 minutes a day meditating. Start a food journal. Tracking what you eat, when you eat, and how you feel when you eat may help you notice patterns around your eating and snacking habits. Keep healthy snacks around (and toss out sugary, processed ones). Make healthy choices easier by making them the only choice. Keep carrots and celery on hand and dip them in nut butter or hummus. Have nuts and seeds stocked and eat them alongside fresh fruit. Removing temptation may be half the battle. Plus, nutritious food will keep you full longer and may prevent overeating. Eat for Nutrition and Energy, Not for Your Feelings How to Curb Emotional Eating
Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. STARTING YOUR WORKOUT What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually beginning. Sometimes, people will wake up and think that the gym or an at-home workout isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of starting. Stepping into your workout space will often give you the mental push to actually work out. It’s also best to leave the all-or-nothing mindset behind — a 45- or 55-minute workout isn’t required every single session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!
If you try some of these strategies but continue to struggle with emotional eating, you can also seek support from a mental health professional. They can help you get to the bottom of your emotional eating and guide you in creating a healthier relationship with food and your emotions.
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Did you know that there are over 2.5 million acres of garlic in cultivation Good Ol’ Garlic
AND EVERYTHING WE LOVE ABOUT IT
recognized health benefits are a little more practical but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results. HOW-TOS When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us!
worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. HISTORY Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking. HEALTH Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its
HAVE A LAUGH
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IN THIS ISSUE:
Our Approach to Adversity
How to Curb Emotional Eating
Top Mental Strategies for Your Fitness Routine
Celebrate National Garlic Day
Get Your Workout in at Home
LIVESTREAM WORKOUTS Stay connected even during isolation and join us for livestream workouts on Zoom! Our current livestream workout schedule is 5:30 a.m. and 8:30 a.m. for FBBC and 10 a.m. for FBF.
Can’t join us live? All workouts are recorded and archived on our FREE website for all clients! Just go to StrongerTogether28Day.com , where you’ll find the workout from each day of the week, as well as additional free resources to help you stay healthy and fit during this time. Coming soon as a thank-you to all of our loyal members who are supporting us during this time: We will have a very special gift for you! We’re creating the Netflix of fitness for you with our NEW Fit Body On Demand program! Stay tuned! Let me know if you have any questions!
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