Education regarding exercise, proper nutrition, and preventative care are an ever increasing necessity in a society facing afflictions from ailments and disease. Many of these afflictions, such as diabetes, can be prevented, or managed with proper guidance. Our lifestyle choices often play a major role in our overall health and well being.
Diabetes is a condition in which the body does not make, makes too little, or can't properly utilize insulin (a hormone produced in the pancreas responsible for regulating the level of glucose). This results in hyperglycemia, or excessive amounts of blood sugar. If not properly managed, diabetes may increase the risk of heart disease, kidney disease, gangrene, hypertension, and stroke.
Some of the symptoms of diabetes are blurred vision, increased hunger, increased thirst, constant fatigue/lethargy, headaches, and frequent urination.
Complications of diabetes
Excessive blood sugar may have a strong negative impact on kidneys and the liver, which may result in kidney disease and liver disease respectively.
Circulatory problems caused by diabetes may result in damage to nerves. Clogging (and "furring up") of blood vessels may occur if hypertension and high cholesterol exist in the individual. This could result in damage to the heart, legs, brain, and other parts of the body that have large blood vessels.
Types of diabetes
Type I (insulin dependent)
Type I diabetes; also know as juvenile diabetes, is a condition in which the body does not produce insulin, therefore it has to be administered. It is usually diagnosed in children and young adults. Checking glucose levels and knowing when to take insulin is extremely important. Although incurable, proper nutrition and exercise, which we will discuss later, are ways to manage this type.
Type II (insulin non-dependent)
In cases of type II diabetes, the body does not make enough insulin, or it cannot use the insulin properly. It is often diagnosed in overweight adults. Cases of this type are diagnosed significantly more than type I. living a healthy, active lifestyle may help to prevent this type; individuals who have developed type II diabetes may be able to reduce, or alleviate themselves of the disorder altogether by living a healthy lifestyle.
Gestational diabetes
Gestational diabetes occurs in women that are pregnant, and although it usually subsides after giving birth, it may indicate an increased risk of the individual eventually developing type II diabetes if steps to avoid it aren't taken.
According to the Centers for disease control, diabetes affects approximately 24 million people in the United States (according to the projection conducted in the year 2007).
Weight loss and diabetes
An important aspect of managing diabetes is managing weight. Reducing excess weight and keeping body fat low has been shown to reduce (or, in some cases eliminate) risk associated with the disorder in type II.
The importance of proper nutrition
Carbohydrates
There are three types of carbohydrates; low glycemic (complex, or slow burning carbs), high glycemic (simple, or fast burning carbs), and dietary fiber (indigestible part of vegetation).
Examples of carbohydrate sources to include in a meal plan.
Oats
Leafy green vegetables
Whole grains
Vegetables such as broccoli, carrots, and green beans
fruits
Carbohydrate intake should revolve around activity level and consist of low glycemic foods. By spreading carbohydrates out throughout the day, and using activity level to aid in calculating the caloric need for carbs (checking glucose with a glucometer is the primary way), those with diabetes could avoid a rise (hyperglycemia), or fall (hypoglycemia) of blood sugar.
Fats
There are four types of fat; saturated fat, unsaturated fat, trans fat, and cholesterol.
When planning meals, focus should be placed on unsaturated fats. While saturated and trans fats have a negative impact on blood pressure and cholesterol, healthy, unsaturated fats actually have a tendency to raise HDL's (good cholesterol)levels.
Keep dietary cholesterol low to avoid raising LDL's (bad cholesterol)
Examples of fat sources to include in a meal plan.
Olive oil
Canola oil
Nuts/seeds
Avocados
Protein
Protein is responsible for building muscle and plays a large role in keeping the body in an anabolic (or "building up") state.
Although intake amounts vary per individual, protein should be consumed with every meal.
Examples of protein sources to include in a meal plan.
Fish
Poultry
Legumes
nuts
Exercise and diabetes
In addition to potential fat loss, (this could result in healthy blood pressure and cholesterol levels), exercise promotes better cardiovascular and circulatory health. This lowers the risk of diabetic complications.
It's a good idea to test glucose levels before and after training. This aids in determining dietary needs, as well as the best exercise intensity level.
Proper training
Those with type I diabetes should keep workouts short (20-30 minutes) and of a low to moderate intensity to avoid drastic changes in blood sugar level.
Example exercise routine (type I)
M- 15 minutes of moderate cardio (treadmill), dumbbell press 15 reps x 2 sets, cable pull downs 15 x 2sets, cable fly's 15 x 1 set
T- 10 minutes low-moderate cardio (treadmill), leg extensions 15 x 2 sets, leg curls 15 x 2 sets; squats 20 x 1 set, lunges 15 x 1 set calf raises 20 x 2 set
W-20 minutes low intensity cardio (treadmill) bicep curls 10 x2 sets, overhead press 15 x 1 set, forward later raise 10 x 1 set, side lateral raise 10 x 1 set
TH- squats 10 x 2 sets, lat pull downs 15 x3 sets; bent over row 10 x 1 set, dead lift 10 x 1 set,
F- 20 minutes of moderate
SA- off
S- Off
Those with type two may find a longer work out of 45-60 minutes to be more beneficial, it could help them achieve a greater level of fat loss. Excess body fat may have contributed to the disorder, so by lowering their body fat percentage, they may be able to control, or rid themselves of the disease.
Example exercise plan (type II)
M- 15 minutes low intensity cardio, 20 minutes of moderate cardio, 10 minutes low intensity cardio
T-bench press 15 reps x 3 sets; incline bench press 15 x 2 set; decline bench press 15 x 2 set; cable pull downs 15 x 2sets; triceps extensions 10 x 2 sets; cable flies 10 x 2; 10 minutes low intensity cardio
W-15 minutes low intensity cardio, 25 minutes moderate cardio, and 10 minutes low intensity cardio
TH-lat pull downs 10 x 2, overhead press 10 x 2, seated cable row 15 x 2, forward lateral raise 10 x 2, side lateral raise 10×2, bicep curls 10 x 3, preacher curls 10×2, shoulder shrugs 15 x 2
F- Squats 15 x 2, leg extensions (single leg) 10 x2, leg extensions (both legs) 10 x 2, leg curls 10 x 3, calf raises 15 x 3, 10 minutes of low intensity cardio
SA-15 minutes low intensity cardio, 30 minutes moderate cardio, and 15 minutes low intensity cardio
S-off
Diabetes is a condition in which the body does not make, makes too little, or can't properly utilize insulin (a hormone produced in the pancreas responsible for regulating the level of glucose). This results in hyperglycemia, or excessive amounts of blood sugar. If not properly managed, diabetes may increase the risk of heart disease, kidney disease, gangrene, hypertension, and stroke.
Some of the symptoms of diabetes are blurred vision, increased hunger, increased thirst, constant fatigue/lethargy, headaches, and frequent urination.
Complications of diabetes
Excessive blood sugar may have a strong negative impact on kidneys and the liver, which may result in kidney disease and liver disease respectively.
Circulatory problems caused by diabetes may result in damage to nerves. Clogging (and "furring up") of blood vessels may occur if hypertension and high cholesterol exist in the individual. This could result in damage to the heart, legs, brain, and other parts of the body that have large blood vessels.
Types of diabetes
Type I (insulin dependent)
Type I diabetes; also know as juvenile diabetes, is a condition in which the body does not produce insulin, therefore it has to be administered. It is usually diagnosed in children and young adults. Checking glucose levels and knowing when to take insulin is extremely important. Although incurable, proper nutrition and exercise, which we will discuss later, are ways to manage this type.
Type II (insulin non-dependent)
In cases of type II diabetes, the body does not make enough insulin, or it cannot use the insulin properly. It is often diagnosed in overweight adults. Cases of this type are diagnosed significantly more than type I. living a healthy, active lifestyle may help to prevent this type; individuals who have developed type II diabetes may be able to reduce, or alleviate themselves of the disorder altogether by living a healthy lifestyle.
Gestational diabetes
Gestational diabetes occurs in women that are pregnant, and although it usually subsides after giving birth, it may indicate an increased risk of the individual eventually developing type II diabetes if steps to avoid it aren't taken.
According to the Centers for disease control, diabetes affects approximately 24 million people in the United States (according to the projection conducted in the year 2007).
Weight loss and diabetes
An important aspect of managing diabetes is managing weight. Reducing excess weight and keeping body fat low has been shown to reduce (or, in some cases eliminate) risk associated with the disorder in type II.
The importance of proper nutrition
Carbohydrates
There are three types of carbohydrates; low glycemic (complex, or slow burning carbs), high glycemic (simple, or fast burning carbs), and dietary fiber (indigestible part of vegetation).
Examples of carbohydrate sources to include in a meal plan.
Oats
Leafy green vegetables
Whole grains
Vegetables such as broccoli, carrots, and green beans
fruits
Carbohydrate intake should revolve around activity level and consist of low glycemic foods. By spreading carbohydrates out throughout the day, and using activity level to aid in calculating the caloric need for carbs (checking glucose with a glucometer is the primary way), those with diabetes could avoid a rise (hyperglycemia), or fall (hypoglycemia) of blood sugar.
Fats
There are four types of fat; saturated fat, unsaturated fat, trans fat, and cholesterol.
When planning meals, focus should be placed on unsaturated fats. While saturated and trans fats have a negative impact on blood pressure and cholesterol, healthy, unsaturated fats actually have a tendency to raise HDL's (good cholesterol)levels.
Keep dietary cholesterol low to avoid raising LDL's (bad cholesterol)
Examples of fat sources to include in a meal plan.
Olive oil
Canola oil
Nuts/seeds
Avocados
Protein
Protein is responsible for building muscle and plays a large role in keeping the body in an anabolic (or "building up") state.
Although intake amounts vary per individual, protein should be consumed with every meal.
Examples of protein sources to include in a meal plan.
Fish
Poultry
Legumes
nuts
Exercise and diabetes
In addition to potential fat loss, (this could result in healthy blood pressure and cholesterol levels), exercise promotes better cardiovascular and circulatory health. This lowers the risk of diabetic complications.
It's a good idea to test glucose levels before and after training. This aids in determining dietary needs, as well as the best exercise intensity level.
Proper training
Those with type I diabetes should keep workouts short (20-30 minutes) and of a low to moderate intensity to avoid drastic changes in blood sugar level.
Example exercise routine (type I)
M- 15 minutes of moderate cardio (treadmill), dumbbell press 15 reps x 2 sets, cable pull downs 15 x 2sets, cable fly's 15 x 1 set
T- 10 minutes low-moderate cardio (treadmill), leg extensions 15 x 2 sets, leg curls 15 x 2 sets; squats 20 x 1 set, lunges 15 x 1 set calf raises 20 x 2 set
W-20 minutes low intensity cardio (treadmill) bicep curls 10 x2 sets, overhead press 15 x 1 set, forward later raise 10 x 1 set, side lateral raise 10 x 1 set
TH- squats 10 x 2 sets, lat pull downs 15 x3 sets; bent over row 10 x 1 set, dead lift 10 x 1 set,
F- 20 minutes of moderate
SA- off
S- Off
Those with type two may find a longer work out of 45-60 minutes to be more beneficial, it could help them achieve a greater level of fat loss. Excess body fat may have contributed to the disorder, so by lowering their body fat percentage, they may be able to control, or rid themselves of the disease.
Example exercise plan (type II)
M- 15 minutes low intensity cardio, 20 minutes of moderate cardio, 10 minutes low intensity cardio
T-bench press 15 reps x 3 sets; incline bench press 15 x 2 set; decline bench press 15 x 2 set; cable pull downs 15 x 2sets; triceps extensions 10 x 2 sets; cable flies 10 x 2; 10 minutes low intensity cardio
W-15 minutes low intensity cardio, 25 minutes moderate cardio, and 10 minutes low intensity cardio
TH-lat pull downs 10 x 2, overhead press 10 x 2, seated cable row 15 x 2, forward lateral raise 10 x 2, side lateral raise 10×2, bicep curls 10 x 3, preacher curls 10×2, shoulder shrugs 15 x 2
F- Squats 15 x 2, leg extensions (single leg) 10 x2, leg extensions (both legs) 10 x 2, leg curls 10 x 3, calf raises 15 x 3, 10 minutes of low intensity cardio
SA-15 minutes low intensity cardio, 30 minutes moderate cardio, and 15 minutes low intensity cardio
S-off
Useful Dieting Tips For Women
New research studies have discovered that women need to workout differently from men in order to experience optimum dieting results. Without the best dieting regime to balance weight loss compared to body fat ratio, losing excess body fat can be difficult.
If you too are finding it hard enough to lose weight, the following dieting tips can aid you to get in shape:
1. Men and women accumulate and burn body fat differently as men have got higher quantities of testosterone hormone. With such large levels of testosterone this allows men to produce more human growth hormones that prompt heightened muscle and bone development and excess weight loss.
And with additional oxygen flowing into their cells, when women are working out at 70% of their physical abilities, men are only using 50%.
2. Learn to monitor nutritional labels on slimming tablets and foods. Product developers can be very deceptive with the ingredient information that they provide you with. When reviewing a food table it is important to note that:
- Many low-carb dishes are high in fat content
- Most fat-free dishes are high in calories and sugar content
- If the packaging reads 'no trans fats', it probably is still be high in saturated fat (weight loss)
- Items may suggest that they are sugar-free but they are usually high in fat
3. Your height can influence your weight loss progress, even more so if you are a petite woman. Petite women supposedly find it more complicated to burn excess fat than larger women as they have got fewer calorific needs. Not able to create a large enough calories deficit when eating, getting in shape can be more difficult if you are short.
4. Women's fat cells are 5 times bigger than those in men.
5. Do not judge your weight loss based only on your scales. If you are exercising regularly, the fat you burn will be turned into muscles. So even though your scales numbers are not changing, it does not mean that you are not benefiting your weight loss and health. Building up muscle will not only help to speed up your metabolic rate, but can help you to become happier, healthier, slimmer and keep the fat off.
If you are finding it hard to reignite your fitness plan, the support of a clinically proven herbal supplement such as Proactol can help. Proven to decrease your dietary fat intake by up to 28%, Proactol can also help to reduce your appetite naturally, safely improve your LDL cholesterol and reduce your calorie intake by 150 calories a meal.
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Women's Fitness - Best Belly Fat Exercises For Women
Women's Fitness is one of the major issues we are concerned with. The busy schedule makes a lot harder for most of the women to maintain themselves and later even more difficult to lose the stubborn belly fat. Losing abdominal fat is one of the most essential steps needed to be taken to stay healthy for life. To get rid of belly fat, it is required to eat nutritious food that is high in fiber, vitamins, and minerals, and along with that regular exercise should also be done.
The reasons for a fat belly could be heredity, hormonal changes, weight gain, or aging, however, no matter what the reason might be the important thing is that belly fat is unhealthy. Excess of fats may increase the risk of cardiovascular disease, diabetes, and certain types of cancer. As the age increases metabolism slows down, hence allowing the fat to increase in the body especially in the middle area.
There are two types of abdominal fats. These are Visceral and subcutaneous fats. Visceral fats surrounds the abdominal organs and gaining this fat allows cardiovascular disease and diabetes, where as subcutaneous fat lies between the skin and the abdominal wall and is less likely to be a health risk.
Changing stomach workout routines can really help to get of belly fat. Crunches are very helpful in reducing belly fats. There are three major training techniques comprising of straight sets, super sets, and circuits. The straight set involve picking up an exercise and performing two to three sets of that exercise before moving to the next. The super set involves in performing an abs exercise and then immediately moving to the next abs exercise without taking rest. The third technique, circuits involve three or more abs exercises in a row.
The foremost thing in avoiding a belly fat is not to eat out at restaurants as most of the food contains excess of carbohydrates and fats which allow production of excess fats around the stomach area. For a flat belly a balanced pH is required, and drinking colas negatively affects the pH as they are highly acidic. Sugar-laden drinks are also harmful as they have tons of chemicals like artificial colors, artificial flavors, and lots of calories. For a flat ab, lots of water, herbal teas, and fresh juices are required.
Trans fat and fried food makes a huge amount of fat at the abdomen. Avoiding these fats can give fast results. Deciding what to eat is very important. Balanced diet is required for a healthy life which can also be easily balanced out. To lose belly fat habit should be changed first i.e. eating right and exercising regularly. Early to bed early to rise makes a man healthy, wealthy, and wise is the best saying for staying fit. Sleeping not less than six hours and not more than eight hours is necessary.
One reason for a fat stomach is excess of stress. Stress elevates stress hormones that causes body to store fat and makes it difficult to lose abdominal fat. Things that affect the metabolism negatively must be taken care of. Therefore, avoiding stress, staying happy, and becoming active are a key to a healthier life.
Cycling For Health and Women's Fitness
If you are looking for the ultimate aerobic workout to add to your women's fitness and exercise program, give indoor cycling a whirl.
For those of you who are unfamiliar with this indoor cycling exercise, I'll try and explain it a bit. Indoor Cycling is an aerobic exercise that takes place on a specially designed stationary bicycle called a spinning bike. In a class of other stationary cyclists, you pedal while motivating music plays and an instructor talks you through a visualization of an outdoor cycling workout. Emulating hill climbing and traveling down hill, you are sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. Cycling helps you to focus inward and to work on your mind and your body. This is an ultimate workout for any women's fitness program.
Cycling burns a big bunch of calories, if you feel the need to count them that is. An average 340 to 450 calories can be burned in 45 minutes. Cycling is an awesome aerobic workout that causes your heart to pump to a healthy and fast pace. It also tones your quadriceps (front thigh muscles) and outer thigh muscles.
The great thing about cycling on a stationary bike is that you are in complete control. You adjust the tension and you determine your speed. However, be prepared to be mesmerized by the visualization process which may magically transform you into the heat of the race.
It's good to note that indoor cycling doesn't require a tremendous amount of coordination like other aerobic activities. This just makes it easier to concentrate on your form for total women's fitness benefits.
Get some good shoes with a hard rigid sole that are functional for a cycling class. The pedals can be hard on your feet, so check with the shoe salesman for the best suggestions on what they offer. You might want to do your own research for the best shoes for you. Since this is about the only piece of equipment you need for cycling, invest a little money to get a shoe that will benefit your cycling experience.
I always get the best workout when I attend indoor cycling classes. But I'll let you in on a secret... I was drenched in sweat after the first 20 minutes of my 45 minute class! It was challenging and I loved the way it made me feel.
As a personal trainer with a passion for women's fitness, I'm always on the lookout for aerobic exercises that provide a great cardio workout and that are fun and easy to do. Cycling passes the test for the ultimate health and fitness exercise.
You can find cycling classes at most gyms and some community schools. You may decide that you wish to purchase your own stationary bike. However, it's always wise to attend a couple of classes to determine if you want to invest in a bike of your own. If you do decide to purchase a stationary bike, there are many to choose from that range in price.
When you begin cycling, you'll probably notice a change in the way that you feel mentally as well as physically. That's one of the attractions of cycling. Your confidence will soar as you complete class after class. This exercise is healthy for your mind as well as your body. It's a great way to keep your workout fun and exciting, too. Uphill, downhill, fast then slow, cycling is fun for women's fitness and health.
Health and Fitness Tips for Women Over 50
How do you define "old"? Reaching a certain physical age does not mean you're old, and growing old certainly does not mean you're useless. Unfortunately, in our culture we get many signals that reinforce messages that aging is bad, and many middle-aged adults think this way.
Most middle-aged adults need to pay more attention to their health than they did when they were younger. Research shows that most diseases that afflict women in their 50s involve health factors you have some control over, along with nutritional deficits. To promote a healthy lifestyle and reduce your risk of disease, make sure you are doing basic preventive care focusing on stabilizing your blood pressure, controlling your cholesterol levels and getting periodic diabetes screenings.
Regular exercise in women over 50 years old helps to decrease menopausal symptoms, including hot flashes, mood swings, sleep disorders and joint pain. Regular exercise also reduces the risk for cardiac illnesses, helps prevent osteoporosis and diabetes, and aids in weight control and maintenance.
Here are some health and fitness tips for women over 50:
Exercise. According to Cedric Bryant, PhD, chief science officer for the American Council on Exercise, daily exercise by women over 50 helps the body function better. Active exercise helps to avoid or delay the natural process of the body's systems becoming more inefficient as you age. An ideal fitness program for women over 50 should include aerobic, strength and stretching exercise routines.
Keep Moving. According to research, there are many health benefits women realize from moving regularly, and a growing body of research shows the serious health implications of being sedentary, including complications such as diabetes. At a minimum, you should be able to conduct your daily living activities easily and pain-free. Something as simple as taking a few extra steps each day can help reduce the risk of illness, and you can easily track your steps using a pedometer.
Increase Calcium Intake. It is common knowledge that calcium is a significant factor in the growth and development of the bones. Research shows that women over 50 years of age are prone to osteoporosis, a condition where there is a deficient level of calcium in the body, making the bones porous and weak. This can lead to an overall degradation of the skeletal system, including broken bones that can result in hospitalization and serious complications. To help prevent osteoporosis, increase your calcium intake, which can promote bone formation and help strengthen your bones.
Increase Fiber Intake. Fiber-rich foods in your diet provide a feeling of fullness and can help prevent you from eating too much, which can help avoid weight gain and facilitate weight loss. According to research, the onset of obesity is common at 50 and beyond. Being overweight poses myriad health threats, especially to women. Complications related to obesity include diabetes mellitus, atherosclerosis and hypertension. Fiber can also help to reduce cholesterol levels, and studies have shown that consuming at least 10 grams of fiber a day decreases the risk of having heart problems.
Count Calories. As we age, every system in the body works less efficiently, and this can have an impact on the energy levels of women over 50 years of age. One significant issue of women at this age is not paying attention to their daily food intake. Many of us have the tendency to eat whatever food we feel like eating, and without paying attention to what we consume can lead to over-eating and weight gain. Research says that active women above 50 should limit their calorie intake to 1,900 kcal per day. This general guideline is designed to provide just enough calories to maintain a high energy level throughout the day.
How to Start Women Over 40 Fitness Program in 2 Easy Steps
Now that you are getting older, have you ever taken into consideration just how important that the Women Over 40 Fitness topic is? For example there have been studies done that have shown how critical it is for women over 40 to remain physically active in order to stay active after menopause. I am sure that you probably do realize that the over 40 fitness topic is very important but be honest here, just how long has it been since you have exercised? If you are like me, probably the only kind of exercise that you ever get anymore would be cleaning the house and doing the laundry. And if you still have children at home, then of course they are your first priority and definitely take a lot of your time so when is there ever anytime to exercise?
I don't know about you but my excuse was that when I did have time to exercise that I was usually way too tired. After all, I worked 40 hours a week and also took care of all the housework at home so when was there a time to fit in any type of Women Over 40 Fitness program. This had been my excuse now for many years. It seemed that I never had the time to even think about how important the issue of women over 40 fitness was until I started noticing that I did not feel good anymore. Soon I realize that I was not young anymore so it was no longer easy to get the weight off. It was now time to forget all of my excuses and now take the time to make some big changes in my life to a much healthier lifestyle.
Women Over 40 Fitness in Two Easy Quick Steps:
1. The first step of the women over 40 fitness program would be to change your eating habits. Start by adding more fruits and vegetables in your diet. My biggest weakness was wanting to (or rather feeling that I needed to) eat a dessert after the lunch or dinner meal. Eating a dessert after a meal was a tradition in my parents home so I just carried on that tradition with my own family. If this is a problem for you then instead of eating a dessert after your meal, try replacing it with a fruit instead. I also had to rid the home of all the junk food so that I would not be tempted. If you still have children at home, I know that this can be sometimes very difficult. But really it would not hurt your children at all to get into eating healthier.
2. The second step of the women over 40 fitness program is to start exercising. Once you start exercising, you will soon learn the benefits affect every little part of your body, inside and out. One of the greatest benefits of women over 40 fitness exercise program is that it helps you sleep better, helps the body relieve stress which in turn reduces the risk of depression. If you have not exercised in a long time, then start out slowly and then gradually build up your endurance over a period of time. Always consult your doctor though before starting any women over 40 fitness exercise program.
It is very important that you start each women over 40 fitness exercise routine with a warm up, and end it with a cool down. Strength training is a very essential factor in any women over 40 fitness exercise routine. It is advised that you do this two to three times per week. It is recommended that you invest in a beginners DVD and a one to ten pounds dumbbell set. You can start out by slowly working your way up to 10 pounds.
Don't forget that if you are making the right choices consistently towards women over 40 fitness program then it will not only improve your overall health and fitness but it will also greatly improve your appearance, energy level and attitude. It is important that you remember that any women over 40 fitness program is not just about physical quality, but also involves the entire person; body, mind and spirit. If you are over 40 or maybe even over 50, then don't put it off any longer. Start today on a women over 40 fitness program and change to a much healthier lifestyle. It is never too late to start an exercise program. You can finally look great at any age regardless of how old you are.
Women Who Struggle With Body Confidence
So you have a date tonight and you rummage through your closet trying to find that perfect outfit and the hours spent thinking thoughts of "I'd like to wear that shirt on my date, but what if he thinks my arms jiggle too much", What if he reaches to hug me and he feels that bit of back fat?", "What if I wear that skirt and he thinks my knees look bony" and finally "My feet! I can't wear those heels or flip flops!"
Ladies, the truth of the matter is that men don't see these "flaws" like you do. OK, well some do, but the reality of it is about 86 percent of men don't really care about those "flaws" that you see in yourself. So what do men really think of your body?
You hold that key in the amount of confidence you have in yourself. My journey is long in this department. But glad to say, not anymore! You see I had a problem with my body confidence. In my dating experience, men see that and when they notice your not comfortable in your own skin, it is not very attractive to them. It's not the flaws that you see in yourself that keep them away from you. It is YOU being uncomartable with who you are. Took me awhile to figure this out. The real challenge begins with you and how you see yourself. If your not confident about yourself how can anyone be confident in you?
How you perceive yourself in the mirror could be holding you back from enjoying all possibilities of a healthy and intimate relationship or keep you from encountering a successful dating journey on your path to meeting that man you want, job you want or even the current relationship you have now.
I know your reading this thinking "Sure, sure who is she and to give advice" I mean what does she know, right? Here's my story in a nutshell, I am a 38-year-old woman, with two boys, stretch marks from birthing these two, I currently weigh 154 pounds at approximately 5ft. 3" tall. Granted I am 60 pounds lighter than I was over a few years ago, which is something I am very proud of. For my own personal reasons, I strive at continuing to lose a few more pounds. Now a few years ago, I would have NEVER displayed the weight and stretch marks comment. I don't consider myself fat but I'm not skinny or completely toned, just yet. I hope that by displaying that personal info you can be reassured that I can totally relate to you.
What's my secret to overcoming the struggle with body confidence? It's very simple. Leave your comfort zone! You see, many years I was that woman who never tried anything new. I was too concerned what people thought and how I thought I looked to other people. Then I changed the pattern and started to concentrate on what I was going to do about it. How do I find peace with my body and find the confidence to enjoy the beauty not only on the inside but on outside as well? I asked myself "What do I need to change and how do I get outside of my comfort zone in order to finally break out of my shell. "
It starts with what you feed your mind. I'm sure you were guessing I would say it starts by exercising. No, I won't say that. But, what I will say is the way you perceive your body confidence and HOW you can get there is a psychological mindset and the way to enhance that thinking in a more postitive aspect is by experiencing things you have never experienced. Do something for YOU that makes YOU feel good about YOU!
For me, it was learning to change my lifestyle. From how and whom I socialized with to eating healthier!I don't mean going to your local bar or club or eating salads every night. But if what you are doing now is not working for you, then it is time to change it!
OK, so your hyped and ready to do this! Then here comes the excuses, "But I work, I have kids, someone needs to do the errands, I'm a single mother, I'm low on funds, or I just don't have the time"type of scenarios arise. Alright, so it was a little easier said then done. I mean I still had one child at home. I can cut back on the take out food and find something my son and I can do together. He was struggling trying to find a sport to his liking and he tried every sport out there and came then came across mixed martial arts. We checked into it and he loved it, he felt welcomed and found his place. I sat on the sidelines still pondering what to do about myself. To make a longer story a bit shorter, 6 months later I joined my son in this sport. Never in my life would I have thought of it as "Family Oriented" but was finding my self outside of my comfort zone.
What did this mean for me? Well, not only did I find something that my son and I can do together, but I also found confidence in myself. You see, I exceeded limits that I thought my body was not ever capable of achieving at my age, my weight and with no experience or knowledge in this sport. That is exercising your psychological mindset. When you feel great about your accomplishments, it pours out on your physical appearance, your happy about that and in the meantime your body is fearless, your confident in your own skin. This is what worked for me, and it was different from going to the everyday average gym, which I still do from time to time. But there I can't exceed my comfort zone.
A lot of women struggle with body confidence and I hope that by reading this you find some inspiration or motivation to enjoy the beauty of being a woman at any age or weight. I post a lot about working out, but the most important thing is that I do it for me and to maintain a healthy and active lifestyle. This is my outlet and what works best for me and my life. Find what works for you and challenge yourself outside of your comforts zone.
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