The Problem With Fat Acceptance

The fat acceptance movement has gotten way out of hand, so we’re going to have a conversation about that. No one should be mocked, bullied, or ridiculed for the way they look. Looks don’t last forever, so always choose health over aesthetics. You aren’t defined by your appearance. You can be obese and beautiful, but you can’t be obese and healthy. And yes, everyone deserves to love themselves, but love is simply a word if you don’t take action. If you’re obese, but keep saying you love and accept the way you are, you’re choosing self-harm over self love. Giving into your food addictions and laziness is not self love. Sometimes the best thing to do is tell yourself “no”. Loving yourself doesn’t mean giving into everything you want because you feel like you deserve it. Too much of anything is bad whether it’s drinking too much vodka or eating too many potato chips. No one looks at an alcoholic and says “they must really love themselves”. Ultimate self love is practicing habits that are going to improve the quality of your life. Sure, we only live once and we should enjoy the ride. But how long will the ride last if you don’t perform maintenance on the roller coaster? If you want to live a long, healthy life, you’ve got to take care of the vessel you’re in. 

Fat acceptance has created this excuse to be lazy because you’re beautiful just the way you are. Fuck that. You’re not going to be beautiful when you can’t get out of bed or walk down the hallway. Everyone’s beautiful in their own right, but you cannot be fat and healthy. Obviously, women come in more sizes than a 2 and we should celebrate our individuality. But celebrating obesity is irresponsible. There’s a reason why you don’t see 80 year old obese people walking around. Obesity comes with a myriad of health issues like diabetes, cancer, hypertension, and heart disease that will end your life sooner than you’re ready. Over 300,000 preventable, obese related deaths happen every year. Meanwhile, we have fat acceptance supporters making it normal to binge and ignore the link between too much fat in your body and the health risks that come with it. Fat acceptance should be accepting the state you’re in and taking the proper steps to change.

What does fat acceptance mean to you? 

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Peace & Love,

Heather

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How To Stop Binge Eating At Night

I think we can all agree that binging is a very situational experience. And for me, it would happen mostly before bed. It’s a lot easier to distract yourself from overeating during the day with work and responsibilities. And then night falls and you’re at your house surrounded by kitchen pantries and cabinets of goodies calling out your name. Trust, me I’ve been there. I know how frustrating it is to undo all the hard work of staying on track all day. I’ve learned how sometimes being alone with yourself can be dangerously boring. But I’ve learned some tips that’s helped me stop binge eating at night.

Most of the time I would start eating after my roommates went to sleep and I wasn’t being entertained anymore. I would zombie walk into the kitchen and grab all the snacks I could carry back to my room. To top it all off, the nights of overeating would be compensated by trying to burn off more calories and restrict myself even more the next day. Ah, the vicious cycle of binging and purging. It makes me so sad to think that I felt the need to punish myself for trying to fill a void.

But I lived to tell the tale and I have a much better relationship with food and most importantly, myself. I’ve learned to give my body what it needs rather than what it wants & listen to my body’s cues. By slowly replacing unhealthy habits, I’ve come through the other side to share everything that I learned. So here are some tips that prevent me from taking my nightly trip to binge city.

1. Eat Enough Calories During The Day

You might be so busy during the day that you’re not taking the time to eat enough calories. Specifically, protein. Eating a protein rich diet can help fill you up for longer. And when you’re loading up on too many carbs and not enough protein, you might not feel as satisfied. Figure out how much of each macronutrient you’re eating by tracking your caloric intake. At one point, my diet consisted of refined carbs and sugary snacks, which slowed me down and made me hungrier later. Now I meal prep every few days, especially when I know I’ve got a lot going on. I tend to eat what I have already made and what’s in front of me. Meal prepping for the day or week is a great way to prevent binges later.

2. Don’t Eat While You Watch TV

We tend to binge at night more because we’re bored. Checking social media and watching t.v. can lead to mindless munching, especially when it becomes habitual. I know that when I went to the movies, I always had to have some popcorn and M&Ms. Something about the salty and sweetness is ultra satisfying (try saying that 10 times fast). I also used to binge watch and eat after work. I’d put on Breaking Bad and get lost in a sugar coma. But I changed things up because watching that many hours of Netflix is it’s own unhealthy habit. Dinner comes before my (much shorter) Netflix time and afterwards I have a snack. This is my new ritual to signify the end of my day and food intake. You could also do something else like stretch or meal prep while you watch your show. If you have to multitask, as least make sure it’s healthy.

3. Make Your Diet More Interesting

You might be trying to stick to a super clean diet that doesn’t allow you any treats or foods you like. I know when I first got into cooking healthy for myself, my meals consisted of chicken, rice, and asparagus. So exciting right? Needless to say, I would end up eating a few too many desserts and fatty snacks because I wasn’t allowing myself any flavor I actually enjoyed. Going plant-based has opened up doors to the recipe world by forcing me to find meals I enjoy eating that are easy to make. I started by searching Pinterest and Google for recipes that looked awesome and bookmarked them so I could try new recipes every day (including dessert). It’s important to treat yourself every once in a while so you don’t binge on the sweets later. Bottom line, being healthy is about balance. Try incorporating food that you love with food that is nutritious!

4. Intermittent Fasting

I’m definitely not perfect, but I have been practicing intermittent fasting and have noticed a huge difference in how I go about my evenings. Before I would snack up until I was about to crawl into bed. But now, I have a cut off time. The point of intermittent fasting is to allow yourself an 8 hour window (or whatever amount of time) where you consume your calories for the day. This definitely helps me take my mind off food because after 8 or 9 o’clock, I don’t have to worry about it. It’s also helped me stay way more productive in the evenings. However, I don’t recommend intermittent fasting if your going through or recovering from an eating disorder. Please speak with a physiologist or other mental health professionals first.

5. Keep Yourself Busy

If you are the type of girl who overeats when you’re alone or bored, it might be beneficial for you to spend your evenings doing something to keep you busy. I started replacing my nightly binges with exercise. Just be careful not to develop an unhealthy relationship with exercise like I did. Workout because you love your body, not because you hate it. Now I keep myself busy by working on my business and staying physically active (the healthy way). Instead of focusing on the fact I’m not eating, I’m more focused on my new healthy habits. Picking up a new hobby that takes up some time in the evenings like reading a book or practicing yoga can help distract you from binge eating at night.

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Peace & Love,

Heather

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4 Things That Will Improve Your Life & Happiness

4 Ways To Improve Your Life!

 

Someone cuts you off in traffic and you spill your coffee all over your clean shirt. We’ve all been there and know how easy a good day can turn bad. Between stress at work, school deadlines, family and friends, it seems like everyone is after your happiness. In times when all seems wrong, here are 4 tips to help you turn that frown upside down. Practicing these mindful tips will also help improve your life and overall happiness!

 

Tip 1: Be Grateful

Stop complaining so much and appreciate how blessed you are every single day. This may seem challenging sometime because it’s so easy to look at all the things that go wrong during the day. So crack open a notebook and find a pen from under the couch and list 5 things you are grateful for right now.

 

 

Tip 2: Be Your Own Bestie

Stop relying on other people to fill the void or loneliness. Instead, learn to be your own best friend. I know there have been many times in my life where I filled my schedule up with seeing family and friends or going out as much as I could. But over the years, I have learned to appreciate my alone time. You spend more time with yourself than anyone else so might as well enjoy it.

 

 

Tip 3: Surround Yourself With Love

Drop kick the people who don’t bring positivity to your life. Okay, no drop kicking allowed, but don’t waste your time with those people. If someone isn’t supporting you, they are against you. Maybe if you can’t just kick someone out of your life, limit your time with that person and surround yourself with people who want to see you grow and blossom.

 

 

Tip 4: Shut Off The Tech

Turn off the tv and social media every once in a while. Our brains are always craving stimulation, but turning things off for a bit can have positive effects on your mind. Whether you mediate or spend time with someone special, I challenge you to turn off the technology at least 30 minutes a day for a week straight.

 

 

Let me know what makes you happy in the comments!

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Heather

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The Complete Shoulder Workout | Dumbbells & Barbell Routine

complete shoulder workout

Hey, guys! I have a complete shoulder workout for you today. We are training all three deltoid muscles, which make up your shoulder. This will allow you to get those full, round boulder shoulders. We are doing 3 supersets 3 times and that’s it. I’ll also link my video below so that you can workout with me! Don’t forget to comment below if you give it a try and subscribe.

 

The Complete Shoulder Workout

 

Superset 1:

 

complete shoulder workout

Arnold Dumbbell Press

Sit or stand with a pair of dumbbells in your hands. Hold the weights in front of your chest with your palms facing you. This is the starting position. 

Extend your arms over your head and rotate the palms of your hands until they are facing forward.

 Lower the weights back down to the starting position. Make sure you keep that back straight and engage your core the entire time.

3 sets of 10 

 

 

complete shoulder workout

Standing Overhead Press

Stand with your feet shoulder width apart and place a barbell or pair of dumbbells at shoulder level.

Lift the weight up over your head by extending your arms. Hold this position for a second.

Slowly lower the weight down to the starting position and repeat the motion.

3 sets of 12 

 

 

Superset 2:

complete shoulder workout

Lateral Raises

Stand nice and tall. Hold a pair of dumbbells by your sides.

Keep your core engaged and raise your arms up until they are parallel with the ground.

Keep your elbows slightly bent and return to the starting position.

3 sets of 10

 

 

complete shoulder workout

Upright Row

Grab a barbell or two dumbbells and rest the weight on the top of your thighs. Make sure your hands are in a close grip position. (If you have had shoulder injuries avoid close grip hand positioning) This is the starting position.

Focus on using those shoulders to pull the weight up just underneath your chin and drive the motion with your elbows.

Slowly lower the weight back to the starting position and repeat this for 10 reps.

3 sets of 10

 

 

Superset 3:

complete shoulder workout

Straight Arm Pullback

Take a dumbbell in your hand and hold it behind you. The palms of your hands should be facing you. Keep that back straight and parallel to the floor. This is your starting position.

Without bending your elbows, raise your arms until they are in line with the floor.

Hold this position for only a second and then slowly lower the weight back down.

3 sets of 10 

 

 

complete shoulder workout

Wide Grip Upright Row

You are going to do this exercise like you would a normal upright row. However, you are going to place your hands wider apart.

3 sets of 10

 

 

What’s your favorite shoulder exercise?  

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Peace & Love,

Heather

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Fast Abs Workout | 4 Minute Circuit For A Flat Stomach

fast abs workout

Sometimes you don’t have an hour to spend in the gym. And this is perfectly okay and human. This is why we must take advantage of the small window of opportunity. If you have 4 minutes in your day, you can start losing weight and flattening your stomach. Of course, the more you repeat this short abs circuit, the more results you will see! You can do this fast abs workout at the end of your normal routine. Or you could even work out during your favorite Netflix show and won’t even notice the time.

I was actually in a time crunch myself the other day. I was expecting company for Labor Day weekend and needed to clean my whole house on Friday. Instead of trying to cram in a 45-minute workout, I created this 4-minute abs workout. I can’t be the only one who has days like this, so I wanted to share this workout with you!

 

The 4-Minute Fast Abs Workout:

 

fast abs workout

Reverse Crunches

Reverse crunches can actually help improve your stability and strengthen your core. Start by lying with your back to the mat and your arms down by your sides. Your knees should be bent at a 90-degree angle.Use your abs to lift your hips off the floor. Hold this crunch for a second and then lower yourself down into the starting position. You can also extend your legs out straight to make it more difficult

30 seconds 

 

fast abs workout

Scissor Kicks

Again, start by lying on your mat and bring your arms drop your arms down to the sides. Now, bring your legs a few inches up off the ground. You are going to criss-cross them over each other. Remember to keep your back glued to the floor the whole time.

30 seconds 

 

fast abs workout

Leg Lifts

You guessed it, we are starting in the same position. But instead of crunching or kicking, we are simply lifting. Extend those legs out in front of you. Now, exhale as you lift your legs off the floor. Keep those abs engaged and inhale as you lower your legs back down. This is one rep.

30 seconds 

 

fast abs workout

Around The World

Start by sitting on your mat with your knees bent at a 90-degree angle and place your hands behind you for support. You basically want to swivel on your butt to one side and bring your legs around in front of you. This exercise is a little hard to explain, but you can watch me in action in the video below.

30 seconds 

 

fast abs workout

Single Knee Crunches

Now we’re going to start carving out the sides of your abs. Place your left leg over your right knee. Now bring your hands behind your head and crunch up. Your right elbow should touch the opposite knee. Then lower yourself back to the starting position and repeat!

30 seconds 

 

fast abs workout

Elbow Plank

Now we are going to burn it all out with elbow planks. Keep your spine nice and straight as you get up on your toes and elbows. Your elbows should be directly in line with your shoulders. Also, make sure your booty isn’t sticking high up in the air or dropping too low.

30 seconds 

 

 

Let me know in the comments if you gave this workout a try. 

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Peace & Love,

Heather

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