September 11, 2017
Do you pick at your acne? I recently saw an article that might help you break the habit.
Picking at your acne is one of the worst things you could do. Yet it is a common problem among acne sufferers. It can even feel slightly satisfying to squeeze pimples and it can certainly turn into a bad habit quickly.
Each time you squeeze and dig at blemishes on your face, you increase the chances that you'll suffer scarring. I know I have some scars on my face that wouldn't be there had I simply left my breakouts alone! You also are potentially making your acne worse. As you squeeze blemishes bacteria underneath the skin gets pushed around and can lead to further breakouts. What may begin as a pimple or two can easily lead to three or four if you mess with it, so you're better off leaving it alone.
If this is an area you struggle in, try these few tips to stop skin picking for good.
- Don't look at your blemishes so often. You know the drill. You have acne so you stop at every mirror in your house each time you pass it and check just to see if it's magically disappeared or somehow gotten worse from the last time you checked. All this does is take any stress or anxiety you have around your acne and make it 100x worse. It also makes it more likely that you are going to touch your face. If you have to take down some of the mirrors in your house or cover them with a cloth. Just temporarily, of course. It may help remind you to back off a bit.
- Keep your skin care routine simple. Don't spend too much time in your bathroom taking care of your skin. Your skin care routine should be fairly simple anyway. Overdoing it can irritate your skin and make your acne worse. Whatever your current routine, it should only take you a few minutes to complete. Breathe, relax and enjoy the time of caring for your skin. Once you're finished with everything, leave your bathroom. Don't stop and stare.
- Ditch the magnifying mirrors. You don't need them and they will only make you feel worse about the state of your skin. If you don't currently own one, please do not buy one. If you do have one store it away or consider donating it.
- Visualize. If you are picking at your skin, visualize the bacteria that lie beneath the surface. Picture it in your mind being transferred around and potentially causing new breakouts. The temporary satisfaction you may feel from squeezing your blemishes isn't worth it.
- Recognize that squeezing the pimple often makes it look worse, not better. Enough said, really! How many times have you messed with a pimple and had it look better? Probably never. I know for me this has never played in my favor. It always ends up looking much redder, more irritated, and more inflamed.
Skin picking can be a hard habit to break. But it is that, a habit. It's like any other habit such as biting your nails. You do have control over it and you have a decision to make.
Are you struggling to find solutions to clear your skin? Book in a consultation today. I look forward to talking with you.
July 24, 2017
Are any of these excuses your excuses?
- Not enough money
- Not enough time
- Not the right timing.
Those are common excuses I hear from women for why they are not ready to begin implementing a healthier lifestyle.
- MONEY do you feel you can't afford to eat healthier? That is, for the most part a myth. Eating well or eating poorly costs about the same. Factor in being healthier, and it probably costs less.
- TIME do you think eating healthy is too time-consuming? That is, in fact, a matter of choice. Food preparation can be a pleasant and relaxing time; a time to form some new habits that you've probably wanted to develop anyway.
- TIMING -- are you waiting for the perfect, golden opportunity to start -- after school is out; after school gets back in; after vacation; after Thanksgiving. . . . HUGE mistake! There will always be something to tempt you, to sway you, to steer you off course. It's called LIFE.
I may sound a little unsympathetic here but I'm not. Those excuses used to be my top three. None of them can withstand the power of your decision to eat healthier and to be healthier. The single greatest challenge for me was to overcome the "all or nothing" mentality.
The world of nutrition can seem to be black and white, with little room for any gray areas. You either eat well or you don't. You either purchase only organic food or you don't. You either never eat processed food or you do.
Here's the thing: In a perfect world everyone would be eating only organic, locally sourced produce and grass-fed meats from local farmers and eggs from free-range chickens, etc. You get the picture. Sounds wonderful, but is it reality? Unless you own your own farm and you only eat what you personally grow and you never travel or go on vacation, this nutrition utopia is probably not a reality.
I see it all the time. It's sad, really, because here are some of the things I've heard:
"If you can't eat organic you may as well be eating ________ (insert fast food joint here)."
"Eating eggs is like smoking cigarettes. It'll kill you. You should only be 100% vegan."
"Eating meat destroys the planet."
"You have to eat ______ (insert your least favorite vegetable here) or you can't be healthy."
"Smoothies for breakfast are the pillar of healthy lifestyle."
Sounds really motivating, right? Geez! Hearing this stuff even makes me want to run in the opposite direction. Now when I come across those types of comments I simply smile and move on. I recognize that life is meant to be enjoyed, and a big part of that is enjoying good food. We are meant to nourish our bodies well. However, the stress we feel over food can be just as bad for our health as any less than ideal food choices.
Instead of viewing nutrition as all or nothing I encourage you to take a different approach. I teach my clients this saying, "Do the best you can, whenever you can, as often as you can." If you are able to eat organic that is definitely the better choice. However, eating conventional produce is not equivalent to eating a highly processed cheese burger and fries so don't make it out to be. There shouldn't be any shame in purchasing conventional produce if that is what is available to you.
And about that cheeseburger and fries -- I believe there is a place for that in life as well!! Again, it's not all or nothing.
Where I've witnessed the most long term success is with women who gradually make changes instead of trying to do a complete overhaul overnight. It is very difficult to try to upend everything about the way you eat in a few days. It's too easy to slip back into old habits when life gets stressful. When gradual changes are made the chances of making them a permanent lifestyle increase. The reality is there needs to be balance and room for flexibility.
I want to hear from you. Leave a comment!
Have you ever felt discouraged about eating better because of this all or nothing attitude? Have you felt held back because you aren't able to dive in 100%?
April 5, 2017
Treadmill girl versus squats girl -- I had to laugh.
First of all, aren't we women supposed to empower one another? So why are we posting an image that implies one looks better,is more attractive than the other.? Which one is it? I'm not sure. Each has nice attributes, and one of the things that makes life interesting is not all of us look the same.
Second, I spent years faithfully following a traditional fitness mindset lifting weights (both heavy and light), cardio (including the treadmill) and an occasional yoga or pilates class. While I was certainly strong and had a lot of nice muscle, I still struggled with not being pleased with the way my body looked. The areas that I wanted to get smaller never seemed to, and the areas I wanted to "plump up" never got that way.
When I was in middle school my dad began taking me to our local YMCA. He taught me everything I know about lifting weights. I treasured our time together and to this day am so grateful to him that he did this for me. During this time, my level of confidence grew, I developed a lot of strength in my body and I got to bond with my dad. It was an all around "win win." One of the greatest gifts you can give a growing adolescent is teaching them how to properly care for their body, nutritionally and physically. This grew into my love for fitness that has stayed with me.
Years later, when my oldest daughter was about 2, we were stationed at Ft. Sill, Oklahoma. The gym on post didn't offer child care so I was mostly using my jogging stroller to run outside or doing at home exercise videos. Then I met a group of ladies who were doing a crossfit inspired workout and I was invited to join the group. This form of exercise pushed me to my limits and I developed a lot of strength in my body as well as muscle mass. However, I didn't look or feel balanced. It was the same old problem: the parts of my body that I felt were too big were getting bigger. And the parts I wanted to accentuate (namely my small bottom) continued to look smaller. Probably because my upper body kept getting so much bigger!
I didn't realize what was happening until my family went on a summer beach trip. Later, looking at photos, I didn't like what I saw of myself in my bathing suit. How frustrating! Here I was putting in all this effort at the gym and not feeling pleased with the results.
It wasn't until I completely changed the way I thought about exercise that my body really began to change shape and I discovered I did have some level of control over the way I look. One day I accidentally stumbled across a short clip of a Tracy Anderson workout. My first thought was, "Her form is all wrong." Her method of exercise was very different, and even a little bizarre looking. However, I couldn't deny that I was intrigued.
I found her YouTube videos of a 17 minute butt and legs segment. I figured why not? I got down on all fours and began following along. Even with my then high-level of fitness and strong cardio health Tracy's workout challenged me in ways I never thought possible. I felt muscles working that I didn't know existed. I ordered Tracy's program. After 4 years later Tracy's method has changed my body in the positive ways I had never been able to achieve. I have found, too, that her method strengthened my mind-body connection. I feel more balanced overall.
Treadmill or squat -- I'm not going to suggest which you should be. You have to decide that. The point is, if you are diligently working out, and you're feeding your body with whole food nutrition, and you're still not seeing results you want, then try Tracy Anderson's workout.
For me the treadmill wasn't the answer. Squats weren't the answer. I found my answer when I changed the way I thought about exercise in general and took an entirely different approach.
For the record, both Barbies in this graphic are beautiful please stop body shaming.
Note: I do not receive any compensation from Tracy Anderson products, nor have I been compensated by her or anyone else for this blog. This is a testimonial, pure and simple. Tracy Anderson is a copyrighted name and registered trademark.