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4 minute lower Body workout for Runners
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Hi this is Monica – I love running, eating & sharing the best suggestions and techniques to help you run your best life. It’s time to get inspired, do the work and be brave so you can chase down your goals!
Today I’m sharing a trick that really helped me stop binge eating – and along the way I realized it’s a tool you can use to change a bad practice or something about yourself that you want to stop or improve.
Oh and – Diego practically drowned this weekend. Let’s talk about that while we warm up.
Ζέσταμα:
2 canine Stories
1st I thought I was being attacked!!
2nd Diego practically Drowned!!!
Pictures from Diego’s near drowning drama…
This is the plastic tarp that helps keep the pool water warm. It’s a Solar pool Cover – meant to help heat the pool water stay warmer with the heat from the sun & avoid evaporation.
Listen to the podcast for the story!
Κυριο γεγονος:
Stop Self Sabotage behavior – how I stopped Binge Eating
I want to pass on a life-changing hack that I learned when I was battling with binge eating in college. and what’s magical about this trick is that it’s helpful to deal with a lot of different bad practices or self destructive behaviors that you want to work on.
First a disclaimer: eating disorders and mental health are very important. If you’re struggling with something – get professional help. Αυτό είναι σοβαρό.
You don’t have to be diagnosed with a particular eating disorder or mental health issue to need help. You are worthy of to live your best life and if your relationship with food, your body image or self esteem are negatively impacting your life – get help to change that.
I’ll put resources in the show notes for information on where to get help for mental health and eating disorders. I’m not a doctor or therapist and this show is not guidance or assistance on your health.
Resources for mental Health, eating Disorders, Disordered eating and more:
National eating Disorders Association
National eating Disorders association Covid19 resources page
National Institute of mental health – eating Disorders info
American Psychiatric association – eating Disorders
ANAD services page
Intuitive eating book on Amazon
Intuitive eating Workbook
How I stopped Binge Eating
First a little backstory on me… I started dieting in high school and ironically ended up acquiring much more and much more weight In college I tried every diet I could – high protein / low carb, weight watchers, cabbage soup diet, pre-portioned meals κι αλλα.
And the one that I kept going back to was essentially a very low calorie diet, barely eating anything all day.
I was busy – so I’d exercise, go to class, my part-time job, another class or do homework, hang out with my boyfriend… it was often a long day … on probably half as numerous calories as my body needed.
So I’d come home and eat dinner, then dessert, then 13 other random snacks and treats because my body was hungry and thought food was scarce.
Eventually I started to binge eat when no one was around. Then, I’d wake up feeling like complete shit about myself both physically and mentally. I’d ‘punish’ myself by trying to barely eat anything the next day… which would result in another binge and repeat.
I was continuously thinking about food. Every second I was obsessed with if I ate too much at my last meal or when I could eat again. It was miserable – and sad.
I realized I had a problem because my sweetheart at the time wanted to do normal things like go to Disneyland or his friend’s BBQ and I wouldn’t want to go because I was too self conscious about how I looked or was stressed about the food they’d have there.
Thank God I chose to go to therapy and eventually found a therapist that was helpful. I also read a lot of books about binge eating and dieting. and one of my favorite books is still – Intuitive eating by Evelyn Tribole and Elyse Resch
The concept of the book is that we’re born knowing when we’re hungry and how much to eat. but that signal can be put on mute for various reasons like…
You’re forced to eat all your food when you’re not hungry
You’re rushed to eat over and over for a long time
You didn’t have enough food at one point
You were told (or told yourself) a certain food was ‘bad’
You used food to distract yourself, as a friend, to keep you company, numb feelings, etc.
You dieted or restricted food
You overate (or binged)
Or a lot of other reasons. The point is – you can’t tell when you’re hungry. but the good news is you can get back to intuitive eating – you just need to rebuild those signals.
But – this is extra hard for someone who has body image issues, wants to lose weight or uses food as a coping mechanism.
When you judge yourself for when you eat, when you eat, how much you eat or how you look – it’s hard to change bad practices because they’re not just practices – they’re emotional.
For example… Let’s say I want to lose weight. I don’t like how I look and believe I really need to lose 20 pounds.
So I’m going to go on the keto diet to lose weight. and I’ll keep running 6 days a week – that way I’ll lose weight fast!
And I start the diet, it goes great at first. I stick to it the first few days. but then I start to get hungry and I feel like I’ve been denying myself… so I end up standing in front of the freezer at midnight eating an entire gallon of ice cream and half a box of cookies.
My reaction would be to feel like shit, feel fat, hate myself, be so discouraged and stressed that I just ruined any progress I made!! I’d be imply to myself and decide to start over.
But that isn’t really helpful, right?
I found myself with an empty gallon of ice cream for a reason – and I’m not learning about what really got me there by being imply or negative.
So finally we get to the hack:
How to stop a bad practice or behavior that isn’t good for you
Imagine you’re an anthropologist… You’re assigned to study the behavior of one human in different situations. (In case you’re not familiar anthropologists study humans, human behavior and societies.)
Your task is to quietly and thoroughly view this human and take notes when they’re in certain stressful situations.
Note the action and anything that may be relevant. [Πρώην. Time of day, stress, blood sugar, fatigue, preceding events, upcoming events, previous social interactions, future social interactions, etc]
Do not make any judgement or conclusions about what you see.
Keep all your notes neutral, but sensitive to their emotions and mental health.
Be kind and curious whatsoever times.
Use the information to list 3-5 elements that may have led to this situation.
List 3-5 things that may help this human avoid this behavior in the future.
The human you’re assigned to is YOU.
And if you really do this with an open mind and open heart – you can get to a place where you just see yourself as an imperfect human making mistakes and question why you’re making those mistakes.
The thing is shame, judgement or defensiveness can get in your way. It’s not helpful so nothing is going to improve.
If I think about how I binged last night and just think about how much I hate myself and am frustrated with myself and ought to punish myself today… I’m not learning anything.
So I do it over and over without slowing down to question – why am I doing this??
If you can’t imagine yourself as an anthropologist – you can try this exercise by just being KIND and CURIOUS.
Be kind and curious towards yourself when you’re trying to conquer harmful or unhealthy habits.
Be kind and curious towards others when you’re trying to figure out why they say or do something you feel is wrong.
This is directly relevant to Run eat Repeat and I also want to point out that this exercise is helpful in life.
If you are automatically defensive when someone tries to tell you something… it shuts the conversation down.
If you’re dismissive when people talk about racism or sexism then you might miss an opportunity to learn and grow.
Be kind and curious towards yourself and everyone around you when there’s a teachable moment. and certainly instruct when you can!
I’m not saying kindness = quiet.
You can be firm in your beliefs and convictions, lead by example and not tolerate racism or hate.
It would be great if we all got really good at speaking in such a way that people didn’t get defensive, so they were able to listen and learn.
But if you can’t even do that with yourself – if you can’t view yourself do something crappy and say, ‘Hey, what’s going on? What happened that made you want to say that or do that?’
How do you expect to understand someone else? It has to start with you. Lead by example. Be kind and curious towards yourself. work on yourself. Be kind and curious towards others. and keep going.
It took me years to really ‘get it’ but maybe that’s for the best because I’ve realized one of the essential things I learned in trying to stop my out of control binge eating cycle is guidance that’s helped me work on other issues that were taking me down.
It’s a kind of a self-awareness exercise that’s helped me feel much more comfortable taking a look at unhealthy and self-harming behaviors.
And being able to actually pause and look at these things for even a second without being overwhelmed with embarrassment or shame helped me see it in a different way and made me much more able to address it.
Because if you’re doing something really crappy, eiΥπάρχει για τον εαυτό σας ή για κάποιον άλλο – και κάποιος το επισημαίνει σε σας … η προεπιλεγμένη αντίδραση είναι συχνά να είναι αμυντική ή να την αρνηθεί.
Οπότε τίποτα δεν γίνεται καλύτερο! Συνεχίζετε να κάνετε αυτό το άθλιο πράγμα και να είστε αμυντικοί γι ‘αυτό αν είστε αντιμέτωποι – ακόμα κι αν προσπαθήσετε να αντιμετωπίσετε τον εαυτό σας.
Αρχικά προσαρμόσαμε αυτό από το βιβλίο διαισθητικό φαγητό όταν ήμουν χρόνια σε έναν κύκλο binge / περιορισμού που ήθελα απεγνωσμένα να σταματήσω – αλλά δεν μπορούσα. Και επειδή είναι ένα εργαλείο στη ζώνη εργαλείων LIL των μηχανισμών αντιμετώπισης, συνειδητοποίησα ότι είναι χρήσιμο σε σχέση με άλλα αρνητικά χαρακτηριστικά που θέλω να εργαστώ.
Βραβεία:
Όλα τα σκυλιά στον κόσμο για να είναι εκπληκτικά. Σ ‘αγαπώ boo.
American Dirt – από τον Jeanine Cummins. το λάτρεψα.
Κοινωνικά μέσα ενημέρωσης – Για να μας κρατάτε συνδεδεμένο κατά τη διάρκεια της κοινωνικής κατάστασης! Μιλώντας για το Social – φροντίστε να ακολουθήσετε @RuneAtrepeat στο Instagram και επιτρέψτε μου να ξέρω τι κάνετε καλύτερα τώρα!
Μπορείτε να διαβάσετε σχετικά με την κακή πρακτική hack, καθώς και τις φωτογραφίες του Diego Post Pool Status on Run Eat Repeat.com – σύνδεσμος στην περιγραφή podcast.
Σας ευχαριστώ πολύ που ακούσατε! Καλή διαδρομή !!
Σας ευχαριστούμε που ακούσατε το τρέξιμο Eat Repeat Podcast!
Εάν έχετε ένα λεπτό, αφήστε μια κριτική για την εκπομπή στο Apple Podcasts, το Stitcher, το Google Play ή την εφαρμογή Fave Podcast. Το εκτιμώ!!
Θα βρείτε πληροφορίες για το σημερινό επεισόδιο – συν σχέδια κατάρτισης, συνταγές και πολλά άλλα στο RuneAtrepeat.com
Ακολουθήστε @RuneAtrepeat στο Instagram για πολύ περισσότερες διαδρομές και διασκέδαση! Τα λέμε εκεί!!
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Αποποίηση ευθυνών: Όλες οι πληροφορίες σχετικά με αυτήν την παράσταση και τον αντίστοιχο ιστότοπο και τα κοινωνικά μέσα προορίζονται μόνο για χρήση οικιακής ψυχαγωγίας και δεν είναι ιατρικές συμβουλές. Αυτό το podcast, το site και τα κοινωνικά μέσα ενημέρωσης είναι οι απόψεις του οικοδεσπότη και των επισκεπτών. Πάντα να ελέγχετε με το γιατρό σας πριν δοκιμάσετε οποιαδήποτε δίαιτα ή ρουτίνα άσκησης.
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