Cassey Ho's Blog, page 43

7 Hacks For Exercising As a New Mom

Exercising as a new mom. Let me tell you — this took me a hot sec to figure out. 

This past fall, my husband and I welcomed our first sweet baby boy into the world. Within moments of his arrival, our lives changed. I was overcome by a kind of love I never knew existed – yes, I’m still head over heels for my husband! — my mind was moving a million miles a minute and my body was…well…recovering. I dove head first into the baby bubble, feeling my sense of purpose on this earth was completely solidified. I was now a mom *gasp!*. 

I was also a mom who had an intense infatuation with spit up volume and consistency, counting wet and dirty diapers and double, triple, quadruple checking that my son was in fact still breathing every time he dozed off. My day blurred together and, TBH, taking care of myself was tough. Amongst the list of daily best practices that went out the window were: regularly showering, brushing my teeth, washing my face, and drinking enough water. Oh, and eating anything that couldn’t be consumed with one hand. If you’re reading this and are thinking sis, I’m still there!, know that I see you, mama. There are still days where seemingly simple tasks feel daunting.

But with time, it gets easier.

Needless to say, I was no longer a rise and grind kinda gal. Or, I was, but my grind had nothing to do with getting a workout in before getting down to work and had everything to do with the repetition of feeding then staying stationary so my son could nap on me. Naturally there were plenty of kisses and snuggles in between his two cyclical needs – but, there wasn’t plenty of time for “me,” if you know what I mean.

My body was working hard to heal after delivery, and while I struggled to find the time or energy to do things that made myself feel good, I still craved my daily sweat. After all, I’m a lifelong fitness enthusiast, former spin instructor and the girl who used to sign up for every new workout class because she just had to try it.

Easing back into exercise wasn’t at all what I had anticipated. My belly felt like a semi-deflated balloon and my stamina was at an all-time low. In the beginning, it was easier to throw in the figurative (or literal) towel and say why bother when I felt defeated each time I attempted a workout.

My first slew of “workouts” went a little something like this: 

– I’m changing into my fitness fit and my son immediately starts to throw a fit. 
– Or, I’m finding a workout to do and my son does an epic poo. 
– I’m 2 minutes into class and the instructor does a move that shouldn’t be challenging, but I’m feeling weak so I have to pass.

So, how did I finally find my workout groove, and how can you too?

These 7 tips helped me shift from recovery to ready to get after it.

The change didn’t happen overnight, and it wasn’t drastic – but here’s what you can do to ease your journey of re-discovering movement postpartum as a new (absolutely incredible) mom:  

1. Be nimble with how you define exercise

“Exercise” for me has always been somewhat synonymous with “structure”. Stretch, warm up, cardio, strength training, cooldown – or, something of the likes. Loosening how you define exercise can be the golden ticket to strengthening your body and avoiding feeling frustrated or guilty if your workouts don’t look like you anticipated while you ramp back up. Accept that there may be some breaks in between reps or a shorter sweat session than you planned if your baby is calling or if your body says I’m done for now.

Celebrate jumping over the largest hurdle: starting somewhere, anywhere!

After getting the thumbs up from my doc to start exercising again, my first few months of workouts were almost exclusively broken up throughout the day. I consistently had to pause my on-demand video and come back to it another time. Sometimes it was a 20 minute break, sometimes an hour. In all honesty, it wasn’t rare that hitting pause meant finished, either.

As a new mom, your day changes quickly. Honoring my new norm and allowing myself to feel empowered for starting, even if I didn’t technically finish, helped me to keep showing up day after day. Eventually, I began moving through an entire 20 minute video without any breaks . This tactic worked wonders on combating my perfectionist tendencies – I reminded myself that every squat counted, even if they weren’t completed precisely in the sequence I set out to do. I was committed to keeping my promise to myself: show up, do the work, listen to my body and keep rocking it as a mom.

Beyond rethinking the structure of your workout, welcome in new types of exercise that may seem like simple, day-to-day movements.

If your journey begins as mine did with ever-lengthening walks, spice things up with some ankle or hand weights. Bala Bangles are my all-time fave because they’re comfortable, chic and ultra-easy to throw on and go. They don’t cut into my skin, don’t absorb sweat and come in a variety of stylish colors that make me feel pretty damn cute when I strap them on. The best part is that they’re adjustable, so if I want to alternate wearing them around my ankles, wrists or hands, it’s a quick and easy transition. Balas come in 1 and 2 pound options, so if walking doesn’t feel like a workout to you normally, adding extra weight for your body to carry is a way to level-up your movement. Weight + mileage = an opportunity to sweat. Believe me.

2. Schedule less to show up more

I’m a planner by nature – one that found herself scheduling 30 minute daily workouts that she rarely finished, even parsed out throughout the day. Even though I was desperate for a sweat, I dreaded getting started with wavering motivation and the ever-lingering question of would I finish? It wasn’t that I didn’t want to exercise – frankly, it was hard. I was building strength back up, I was sleep deprived and I would leak through my top…a lot. I didn’t love the process, but I knew that I wanted the end result: feeling powerful physically and clear mentally.

Once I started committing to fewer minutes for my workouts, something magical happened. When I had the time, I found myself exercising for longer because I wanted to, not because I had set out to finish a particularly lengthy workout and felt I had to. Overcoming this mental hurdle was huge for my long-term success in remaining committed to exercise.

Here’s the deal: once you get going, your body is warmed up and you feel empowered, you may want to keep moving. A body in motion stays in motion, right?! You can continue adding targeted exercises onto your sequence – or literally just keep your body in motion –  until you’re ready to call it a day. Remember, workouts don’t have to be a 2 hour slog at the gym to be effective. Take the pressure off by starting somewhere, and build on as your body is ready and your schedule allows.

3. Strap on baby in a comfy carrier

Long walks, lunges and chores around the house with a weight strapped to your chest – hello ab workout! Whether you’re hitting the pavement, getting after a few lunges, folding laundry or want to work at your standing desk, keeping baby close is excellent strength training. Beyond engaging your torso, it’s a balancing act, calling on a multitude of muscles to keep you upright.

Whether your little one is taking a nap or taking in the world around them, the added weight as you go about your day is a sure way to intensify your movement. 

Ergonomic baby carriers like the BabyBjorn Baby Carrier Mini and Baby Carrier Harmony are supportive, comfortable and functional. As our son outgrew the Mini, we transitioned to the Harmony. It features padded mesh and an adjustable waist belt – perfect as he lengthened and put on weight so that the straps weren’t digging into my shoulders. Plus, the support level was , meaning I could wear him for longer periods of time and even during a short lunge and squat sequence.

4. Bring on the perfect-for-play baby gear

Swings, bouncers, activity centers – these are lifesavers if your baby is happy hanging out while you work out. Put your baby in a bouncer by your side where they can play with a bar toy or gently bounce themselves while you get after it. Our son lived in our Baby Bjorn Bouncer, partially because we had to keep him upright after feeding due to reflux, and partially because it let me shift my attention to my virtual workout with him next to my laptop screen. If a bouncer isn’t their jam, try tucking them in a swing with fun movements and tunes like the MamaRoo. Some babies prefer continuous motion, and who doesn’t love a good mobile to stare at? 

Remember, if you also have a fur baby in the house, grab a baby gate to keep you and your little one enclosed while you workout – or close the door to the room you’re in. This lets you have undivided attention on your little one and yourself. We bought Toddleroo Superyard Gatess because they’re sturdy, easy to break down and move and blend right in with our home’s aesthetic.

5. Tackle tummy time together

Fitting in enough tummy time can be a feat, especially if your little one protests when they’re on their belly. A good way to tackle your core workout and theirs together is laying your baby down for tummy time and laying next to them for a quick ab session. Set up books, toys and other visually interesting objects for them to explore while you roll out your yoga mat for core-targeted movements. 

When it comes to ab workouts, the options are endless. Get creative with birddogs, planks, russian twists, flutter kicks and beyond. It doesn’t take long to break a sweat working deep core muscles. And if you want to give yourself an extra challenge, try signing a song, making funny faces or holding a conversation with your baby while you move. They’ll be your greatest cheerleader and you can encourage them to keep up the tummy time efforts, too.

6. All black everything

Newborns love high contrast objects. I found my black workout equipment particularly entertaining to my son when he was my spotter. What began as a curious stare eventually turned into full on tracking of my movements when holding black dumbbells or wearing black Balas strapped around my wrists and ankles. It sounds like a simple trick because it is. Get black workout gear and watch as your baby becomes increasingly fascinated with your movements. They’re entertained, you’re remaining engaged and simultaneously toning and tightening. It’s a win-win.  

7. Phone a friend or book a babysitter

That friend, neighbor or family member who’s always saying they can’t get enough of your sweet baby? Give them a call. Ask them to come over and watch him or her while you take a moment for mama. Not only will this promote your baby being comfortable with new faces, it allows you to be nearby, if you’d like to stay close.

One of my close girlfriends had offered to help however I needed postpartum multiple times. It wasn’t until she said come over and I’ll watch your son while you do a 20 minute spin class that I said ok, let’s do this. It was incredibly gratifying to have my butt kicked on the bike. But, the best part was the quality time my son and my friend got together. So, phone a friend who will watch your babe for 20 minutes. Or, call another mama and switch off watching each others’ little one while you each exercise. Making it a standing date is a simple way to hold each other accountable for honoring your “mom” time and, of course, getting in a few extra baby snuggles and some serious sweat.

If you’d rather book a professional who has a certain level of experience and certifications, using referrals from friends or websites can help you get in touch with suitable sitters. Whether you want to drop-in at a local studio or would rather work out from home, you’ll have the flexibility to focus entirely on you for the duration of your workout. Tap into resources and know that you’re not alone, mama. It takes a village, and you’ve got this.

Remember, every baby is different, as is every mama’s journey back to movement.

These tips worked well for me – and some may (or may not) work well for you and your baby. Be gentle with yourself. Know that your physical strength will come with time. Continue showing up for yourself, just like you’re showing up for your precious little love. And remember: you’re nothing short of amazing.

Dietitian Grocery Haul: My Trader Joe’s Essentials

One funny thing about being a dietitian is that people become really interested in what you eat and what you buy at the grocery store. I don’t mind, because I also LOVE to watch grocery hauls and read reviews about what’s trending in the food world. And not in a judgy way – I get just as excited to learn about the new seasonal ice cream flavor as I do to see how people meal prep for the week.

So, here’s a glimpse into MY shopping cart – the Trader Joe’s essentials that I grab every time I go.  

A little disclaimer before you scroll away: I live 45 minutes from Trader Joe’s (sad, right?!). So, this isn’t where I buy the majority of our produce/fresh foods. There are a few fresh foods I always grab, but for me, TJ’s is a once a month stop where I grab mostly snacks and freezer faves.

So keep that in mind!

1. Teeny Tiny Avocados

These avocados are the PERFECT size. Plus where I live (read: the midwest where avocados aren’t local), this is a good price!

Tip: Put your avocados in the fridge as soon as they’re ripe. You’ll squeeze a little more time out of them!

 

2. Sweet Potato Fries

These are always stocked in my freezer. They’re perfectly crispy and not heavy on the salt. Plus they have 3g of fiber per serving!

If you’ve never put fries on your salad, you’re missing out. We’ve been making burger bowls (kinda like a burger in salad form) a lot for dinner, and these are the perfect filler.

And if you prefer to make your own fries – sometimes I do too! Just depends on what I’m feeling and how much time I have.

 

3. Frozen Fruit

I know, you can buy frozen fruit anywhere, but I really love the quality of these strawberries – ESPECIALLY for the price. These are $2/bag where I live! I always buy a couple bags to use for smoothies. I also love the frozen mango – it will make your smoothie so creamy!

You can also make your own chia jam with frozen berries to use on toast, in oatmeal or on yogurt.

 

4. Silver Dollar Pancakes

This is purely a convenience buy. I have two small kids and believe it or not, I’m not always up for cooking breakfast from scratch So sometimes I make a huge batch of my own pancakes to freeze, but these are great too.

Here are some easy ways I add a little more nutrition when we eat these:

Spread with nut butterSprinkle with hemp seedsAdd a side of fresh fruitMake a dipping sauce with Greek yogurt and nut butter (YUM)

 

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5. Ground Chicken

My local grocery store doesn’t always have ground chicken and when they do, it’s pretty expensive. So, I always grab some at TJ’s.

I mainly use this to make meatballs – this recipe is my fave. After they’re cooked, I put them on a cookie sheet and freeze them before putting them in a freezer bag for storage. Then, I always have a quick source of protein to pull out of the freezer. Sometimes I add veggies (diced super small!) to these before I bake them.

6. THE Yogurt

IYKYK.

This is the best, creamiest yogurt…ever. Before you come for me about the amount of sugar in this little cup, this isn’t our “every day” yogurt. We mostly eat these as a sweet snack or freeze them as popsicles (def do this). But if my kids DO ask for “the Trader Joe’s yogurt” for breakfast, I simply load it up with other goodies like protein and fiber-rich granola, seeds and fruit.

7. Chicken Gyoza Potstickers

One of my favorite Trader Joe’s essentials for quick lunches. The key with these is to let them “sear” before you steam them so they get that nice crust on the bottom. Then, I like to dip in a soy sauce-sriracha combo with a side of steamed veggies and/or rice.

 

8. Veggie Fried Rice

The easiest side ever. Sometimes I make this to go with my Chicken Gyoza Potstickers, but most of the time I just crack an egg or 2 in the same pan and call it a meal (one cup of this rice and 2 eggs = 18g protein with basically no effort!).

9. Dark Chocolate Peanut Butter Cups

Reese’s who? These are my husband’s pick but I always sneak a few .

10. Pizza Dough

I love making my own pizza dough… but I don’t love having to plan ahead to make my own dough… you know? I always pick one of these up to have a fun DIY pizza night with my kids. Sometimes they even experiment with some veggies because OF COURSE they taste better when you’re making your very own pizza.

Sometimes I get the frozen Naan to make personal pizzas.

 

11. Bamba Peanut Snacks

I buy these for my kids but tbh I snack on them sometimes too. I like that they have 5g of protein and 2g of fiber per serving, with no added sugar. They’re easy to take on-the-go and just all around very kid-friendly and usually mess-free. Oh and I think they’re $1 a bag?! I’ll take 7.

12. Cheese

Any cheese. The feta is my go-to because the price is always SO good, but I love wandering this section of the store and letting TJ’s tell me what I need.

 

13. Super Sour Scandinavian Swimmers

Last but not least, my favorite candy. These are better than Sour Patch Kids and I will die on that hill. There’s no sugar coating (see what I did there) the nutrition info on these – I mean, it’s candy. But that doesn’t mean I guilt myself for enjoying it every now and then.

What Trader Joe’s essentials did I miss?!

Tell me some of your faves that I need to try next time I shop.

Are Electrolytes the Secret to Better Workouts and Cured Hangovers?

If you work out pretty regularly, there’s a good chance hydration is already on your radar and you’ve at least heard of electrolytes. 

The thing is… the two go hand-in-hand. Water hydrates the body, but you need electrolytes to balance fluids inside and outside of the cells. When you lose water through sweat, you’re losing electrolytes right along with it. But is this really something you should worry about? Isn’t rehydrating with water enough?

Fluid balance is complicated, but the short answer is YES, replenishing your body with electrolytes can be a big deal. And no, water isn’t always enough because it doesn’t have electrolytes. This isn’t anything new, yet it seems like electrolyte powders have recently taken over the sport recovery drink market with claims that go beyond just helping you rehydrate.

SO…

– Are electrolyte powders really worth the money?
– Will using them ACTUALLY make a difference in your workout?
– Should everyone use them, or just people who work out really hard?
– Can they really cure a hangover? (I mean – important things a girls’ gotta know, right?!)

Let’s find out.

What are Electrolytes?

Electrolytes are minerals that conduct electrical charges throughout your body. (Get it…electro-lytes?!). They’re literal transmitters for your nervous system to fire. They also produce energy, strengthen bones and regulate fluid balance (and since your body is 60% water, you can only imagine how important they are). Here are a few you probably hear about the most:

– Sodium: Regulates fluids and blood pressure; helps conduct nerve impulses
– Potassium: Allows blood to flow through vessels, helps nerve impulses fire, and balances blood pressure
– Magnesium: Aids muscle contraction, regulates blood sugar, assists in energy production

We excrete electrolytes through sweat, urine, and waste, and replenish them through what we eat, drink, and supplement.

When electrolytes are low or out of balance in your body, you might feel low on energy, making it hard to power through your workouts, despite being well rested. You might also get muscle cramps, feel dehydrated, and pee frequently, regardless of how much water you’re consuming.

 

Put Some Salt on It

Most of us have been taught to watch our sodium… so shouldn’t we be HAPPY to sweat it out? Contrary to a lot of literature out there, salt isn’t always the devil its been made out to be. It’s actually key for many functions in the body…like fluid balance. You might even feel more hydrated just upping your water intake a bit, and salting your food more generously.

Obviously, if you have hypertension or have been advised by your doctor to steer clear of sodium, listen. However, according to Robb Wolf, cofounder of LMNT, it’s not so cut and dry. “The data aren’t consistent. Take the Intersalt Study, published in 1988, which looked at sodium and blood pressure in over ten thousand people across 52 regions of the world. In the vast majority of populations, researchers observed no link between sodium intake and high blood pressure. But some outlier populations stood out.”

Electrolyte-Rich Foods

Adding (or being aware of) food that contain electrolytes enhance your chances of staying well hydrated. Top options include:

Fruits, including bananas, watermelon, and lemonsLeafy green veggies and avocadosWhole grainsNuts and beansPickle juicePotatoesSunflower and pumpkin seeds

 

 

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The Top Reasons to Take Electrolytes

If you fall into one of these categories, an electrolyte supplement might be worth a try.

1. You have frequent signs of dehydration

Most of us have felt the effects of being dehydrated. If you frequently get thirsty, you’ve probably gone too long without water, or haven’t consumed enough. According to the Cleveland Clinic, “The best way to beat dehydration is to drink before you get thirsty. If you wait until after you’re thirsty, you’re already dehydrated.”

Another sign…how often you urinate.

Most people typically pee 6-7 times per day. If you’re not using the bathroom at least that many times, try drinking more water to assess how you feel, how often you’re urinating, and examine the color. (TMI? Nah. This is important body intel you need to know!).

If you frequently get headaches, feel brain-foggy, get dizzy or light-headed, feel tired, have a dry mouth, get constipated, have a high heart rate but low blood pressure or have dark colored urine, you’re likely dehydrated.

2. You have an active lifestyle

According to the International Society of Sports Nutrition (ISSN), an athlete can have a noticeable decrease in exercise performance when they lose 2% or more of their body weight through sweat. This can happen within 60 to 90 minutes of exercise.

How many electrolytes you lose during exercise depends on weight, fitness level, intensity, duration of activity, humidity and how much you sweat. But how you feel is completely individual. Many sports enthusiasts claim they feel much more energized, recover faster, and feel cramp-free when they supplement.

If you exercise heavily or for long periods of time, adding an electrolyte powder to your water bottle might be worth a try.

3. You eat a low carb/keto diet

Low carb diets typically restrict hydration-rich fruits and veggies. Limiting carbs also decreases insulin levels, which causes the kidneys to excrete extra sodium. This is one reason why people on low carb diets have headaches, fatigue, and cramping.

If you follow a low carb diet, be mindful about replenishing sodium either through your diet or with an electrolyte supplement.

4. You live in a hot/humid climate

This one’s pretty obvious, but if you live in a hot and/or humid climate, you’re going to sweat more. Replenishing your electrolytes could help you stay hydrated.

5. You have dietary deficiencies

Restrictive diets, food allergies, and malnutrition due to illness or other reasons all increase the risk of dehydration and electrolyte deficiency.

My Favorite Ways to Supplement ElectrolytesCoconut water: this all natural option is rich in potassium, magnesium and calcium. Some brands add sugar, so be sure you check your labels. Try making some fun summer popsicles using coconut water and fresh fruit for a delicious and hydrating snack.LMNT: These 5-calorie packets come in a variety of flavors, including watermelon, raspberry and even chocolate. Add to 40 or so ounces of water and sip during and after your workout and see if you feel a difference in your energy. (And no, they don’t contain caffeine). Beware…these are SALTY. But that’s what makes them so beneficial. So dilute until the taste suits you.Nuun Hydration: These fizzy little tablets offer a ton of fun flavors, a little zip of bubbles and clean ingredients with only 1 gram of sugar and 15 calories. They contain sodium (300 mg), potassium and magnesium and come in a small container, which makes them highly portable.Bone broth: This option probably won’t sound too great for your gym time, but sipping on bone broth during the day or at night not only helps you stay hydrated, but also provides protein and minerals that aid in hydration. Studies have shown that drinking broth can rehydrate better than water alone due to the electrolytes. Try making your own, or buy some fresh, frozen or boxed varieties from the grocery store.

*This post may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.

[image error]Are Electrolyte Powders Worth the Hype and Money?

The answer is: it depends. People who regularly supplement actually FEEL it in the gym. Without any stimulants at all, proper hydration can help you feel stronger in the gym with more endurance. If you’re more of a recreational athlete, or exercise where it’s not too hot, you might be just fine without them (provided you do keep yourself adequately hydrated). But if you hit it hard in the gym, do a little experiment to see if your performance and energy improve.

Will They Cure My Hangover?

Most hangovers occur from dehydration, electrolyte imbalance and blood sugar imbalance, which are all worsened by vomiting.

So, it makes perfect sense to do two things: replace your electrolytes and avoid sugar. Most people pop some Advil and pray to heaven that the misery will pass without doing the one simple thing their body needs, and that’s to rehydrate.

Alcohol is a diuretic, meaning that it dehydrates your body and causes frequent urination. When people suffer from a hangover, the dehydration makes it challenging for the body to flush out the toxins in the alcohol consumed the night before. “Since electrolytes replenish your body with the minerals you need to expel toxins and retain fluid, they are one of the best hangover remedies to kick your hangover to the curb,” according to AdaptedNutrition.com.

That’s reason enough to at least keep some in your pantry, right?!

The Bottom Line

If you exercise moderately an hour or less per day, drinking water and eating foods rich in electrolytes likely suffice. However, if you train for over 60 minutes, workout intensely, especially in high heat, or are a heavy sweater, electrolyte supplementation could be helpful. Test some out and see how you feel both in, and out of the gym. They’re a safe, low priced supplement, and might even seriously improve the way you feel. You’ve got nothing to lose by experimenting!

What Is Dopamine Dressing? The Power Of This Viral Trend According To A Psychologist

 

As someone who struggles with mental health issues like depression and anxiety, I often find comfort in color. Not only do I have bright pink hair, but also a vibrant colored wardrobe. Whether that’s with workout clothes or dresses, having a pop of color always makes me feel a bit better.

Well, it seems like I’m not the only one who feels this way. “Dopamine Dressing,” a fashion trend that involves wearing certain colors to boost your mood or feel a certain way, went viral on TikTok. Fashion influencers were quick to hop on the trend, and now you can too.

Since I’m not a psychology expert, I chatted with Shakaila Forbes-Bell, fashion psychologist, consultant and author of Big Dress Energy, and Kimberly Mayhew, professional stylist and CEO of House of Colour to get their expertise on the “Dopamine Dressing” trend, how it works, and why you might want to try it.

What is Dopamine Dressing?

Let’s start with the basics: What is dopamine dressing? Here’s what the experts have to say. 

“Dopamine dressing is dressing with bright colors in a way that positively impacts your mood,” says Mayhew. “Once you find a color you love to wear and compliments your natural features, you will start to notice a continued cheerful and confident mood the more you wear it, which in turn draws positive attention from others.”

 

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As someone who has dopamine dressed before it was a trend, I can say that Mayhew has a point. I’m a pink enthusiast and love the color pink whether that’s with my hair color or activewear. Whenever I wear pink, I feel empowered, happy, and confident. 

However, there’s a bit more science to dopamine dressing than that.

“Dopamine dressing incorporates two theories in fashion psychology: what I’ve dubbed ‘wearapy’ and enclothed cognition,” says Forbes-Bell. “Wearapy is the practice of using clothes as a tool to help you boost your mood, confront your feelings and successfully navigate different emotional states. The subsequent emotional experience, mood and behavioral change is a type of enclothed cognition. Enclothed cognition is the finding that we embody the meaning we attach to clothes which in turn, influences our feelings and behavior.”

Forbes-Bell continues by harping on the point that dopamine dressing is the act of using clothing as a tool (wearapy) to help alleviate negative emotions and improve your well-being (enclothed cognition).

“When you wear an outfit and experience a boost, that feeling is linked to the chemical dopamine that mediates pleasure in the brain,” she says. “It takes place in the ventral tegmental area and is then released into the nucleus accumbens and prefrontal cortex.”

 

@livjudd Part 2 / Spring Trend 3 Ways: Dopamine Dressing #springtrends #dopamine #fashiontrends #styleinspo #howtowearcolour #3waystowear #tiktokfashion ♬ original sound – Liv Judd

What is the Psychology Behind Colors?

You might know in a basic sense that blue and green promote relaxation and red incites energy, but there is a bit more to color psychology than that. 

“When you wear long-wavelength colors like red, orange or yellow, your sympathetic system becomes activated. As a result, you feel more sociable, extraverted, and energetic because you’re responding to your body telling you that it’s time to get the party started. That’s why long wavelength colors are linked to more active emotions,” says Forbes-Bell. “On the other hand, short-wavelength colors like blue, purple and certain shades of green have the opposite effect, activating the parasympathetic system which tells you to take it easy.”

Ready to Try Out Dopamine Dressing for Yourself?

While on the subject of dopamine dressing, POPFLEX’s latest Neon Garden collection is full of colorful options with greens, apricots, creams, and navies designed to evoke certain emotions. 

Greens: creates a sense of calm, serenity, growth, renewal, soothingCitrus (apricot): cheerfulness, energizing, bright, creates a warm moodNavy: confidence, power, security, the most flattering color on all skin typesCream: pure, provides comfort, encourages new ideas

Shop my “wearapy” active look: I paired POPFLEX’s Green Rose Corset Shorts with the Plié Sports Bralette — a combination of matcha and apricot, for a matching set that’ll help promote feelings of serenity and/or cheerfulness both before, during, and after a workout. This set is great for low-impact exercises like pilates and yoga with its buttery nylon-spandex blend that moves with you and feels like a second layer of skin.

If you’re looking for other pieces to hop on the dopamine dressing trend, here are some of our favorites that you can shop:

Photo: ModCloth

ModCloth x Collectif Posh Your Luck A-Line Dress – $99

Slip on this ravishing red dress as you head out on your summer adventures whether that’s on vacation or date. With an A-line cut and removable belt, this dress provides a flattering silhouette for many body shapes and cinches right at the waist. Plus, its sleeveless design allows for a cool breeze when the heat kicks in.

POPFLEX Twirl Dress – Country Blue – $85

Activate your parasympathetic system in this Twirl-worthy active dress. A perfect all-in-one ‘fit for a relaxing day on the court! 

 

Photo Credit: Target

Wild Fable High Rise Cord Mini Skirt – $20

If bold, vibrant looks are a little intimidating, this skirt is a great piece to ease your way in. Easy to pair, while still boosting a soft green hue to boost extra cheerfulness into your day.

 

Photo Credit: Free People

Free People Stunner Angled Square Sunglasses – $25

Maybe tinted sunglasses are the ultimate Dopamine Dressing hack — transforming everyone around you into brainwave-activating colors. I love these by Free People, with the soft yellow helping me feel more sociable and energetic.

 

Photo Credit: Lululemon

Lululemon Blissfeel Running Shoe – $148

Forget pre workout when you have these bright, energetic shoes. The Lemon Ice color is the perfect pop of neon, without being too bold.

 

POPFLEX Celestial High Ponytail Run Cap Lavender – $30

Rock your cute high pony in this running cap. The lightweight performance fabric will keep you cool on your run, while the lavender shade keeps you grounded.

Photo Credit: Sephora

Anastasia Beverly Hills Norvina Palette Vol. 3 – $60

Dopamine dressing isn’t only for clothes, but the same principle can be applied to makeup. This eyeshadow palette from Anastasia Beverly Hills features 25 vibrant and shimmery shades for your next beauty transformation.

*This post may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.

 

 

 

 

 

 

Is imitation the sincerest form of flattery? A tale of Instagram, Tiktok and… the Kardashians.

I can still remember the sheer excitement of getting my first Facebook account – the pure adrenaline that electrified my fingertips as I dumped 100s of unedited low-quality pictures into a since-deleted album titled “|untitled|” and meticulously tagged each friend, and gave each photo an ironic but deep caption.

In middle school, Facebook was the social media darling, wiping Myspace off the face of the earth for good. Now… fast forward a decade and a half, and Facebook is the dinosaur (or boomer, as the kids say) that I solely use to buy MCM furniture from my cool Austin neighbors.

I was recently looking at the signs of a mid-life crisis… don’t ask me why. I am not experiencing one, nor am I of the age to be at risk to (according to my v reliable sources). Buuut there is a lot of overlap between a midlife crisis and what is happening to Instagram.

The very definition of a midlife crisis is “a period of transition in life where someone struggles with their identity.” Sound familiar? Not only with what is happening with Instagram, but this is a story that has been written before, with it’s boomer parent, Facebook. 

Hear me out.

The signs of a midlife crisis:

Dramatic changes in behavior and appearanceImpulsive, often rash actionsConstantly comparing oneself to others, who seem happierMarital infidelity (read: identity infidelity)Self-doubtIntense feelings of regret

 

I mean…do you see the connection?

 

Dramatic changes in appearance, *check.* We’ve all seen it with our own eyes. Impulsive actions, *check.* It’s like they are Oprah with these feed change tyrades:

*you get a full feed*
*you don’t get to see stories*
*actually, Jessica, we’re just going to go ahead and delete your account today… please reach out to our customer service that does not exist.*

And they have been in a constant state of comparison, self-doubt, and identity infidelity. Listen Instagram, I’m only going to say this once… *whispers* we actually like pictures. Stay true to yo’ self, k?

Will Instagram ever find a successful path forward, after this “big step back?” Will they emerge? Well, in order to find that out we have to look at the stages of midlife crises. Let me take you on a journey (yes, we’re really doing this).

The phases of a midlife crisis:

1. The trigger

Let me paint you a picture (yeah a picture, like what you used to see on IG). It’s 2020, the world is shut down and people are home,  tired of the people they are actually forced to interact with IRL. So, they turn to any external social interaction.

Enter: Tiktok — she’s the hot new cool girl at school. And Gen Z is flocking to her, thirsty for quick fame and to show off their middle school dance moves and salad recipes they have been perfecting in lockdown.

It’s a perfect storm. And Instagram is drowning in it.

2. The Crisis

Instagram starts making small changes – subtle at first, to an untrained eye unnoticeable. Adding reels, allowing a remix here and there… But to us at Blogilates HQ, we had an entire social slack channel become a thread of frustration about how we couldn’t keep up with the latest IG update with their consistent changes to “improve their user experience” (translation: become Tiktok).

It was the messiest experience for brands. Do you size your content for the feed you have or the feed that an unknown percentage of users have that is a COMPLETELY DIFFERENT SIZE and experience? Can you still post pictures, or will they get a fraction of the engagement that a video gets?

With the push to video came all the advice on how to make the perfect reel, as everyone tried to figure out the illusive algorithm. My feed has felt like an endless portal of advice on how to get on everyone else’s feed.

Disclaimer: I may have taken some creative liberty with these quotes.

“Post a video that is EXACTLY, I MEAN EXACTLY 7 seconds and you will be on everyone’s feed. 8 seconds, forget it, you’re ruined get a real job”

“Scared to do reels? Put this sound behind the 4th video in your camera roll and watch the magic happen” Says the person who has 12 likes on the video that they posted 10 days ago). Depends on what they call magic, I guess.

“Post an academy-worthy 60-second short film twice a day at 6 o’clock sharing advice in your niche that no one in the entire world has ever even thought to think of.”

Or my favorite… “write a NOVEL over your 7-second (always) video so it takes people an hour to read so they watch your video 1000 times.” 

Follow for more tips

 

But the question that I am sure is burning in your brain right now is… who are the Kardashians in this story?

Afterall, they practically run social media right? Rewind to 2018 when Kylie Jenner tweeted about Snapchat’s new redesign and it lost the company 1.3 billion dollars (yes… with a  “b”). as their stock crashed. Those 86 characters held more power than a petition signed by 1.2 million people.

They wield a certain power, there is no denying that — and their influence goes far beyond plummeting stock prices. You could argue that the Kardashians are a force behind shaping our culture, period. Who else do you know that can one day “convince” one of the world’s largest corporations to change with a single social post, and then the next day reshape our society’s beauty standard as we know it? Which ICYMI Khloe K’s alleged BBL removal sparked word on the street is that big bootys (booties?) that we’ve done 20,000 squats for are out, and with them ended yet another season of “The Perfect Body.”

Whether you hate them, love them, love to hate them, hate to love them, there is no one that can deny that they are not shaping our our values as a society. Which is a terrifying amount of power we give anyone, muchless people who don’t even know how to cut a cucumber.

So it makes sense that the news cycle right now has them pegged as the main character — the defiant Instagram elite that put an end to the madness. 

But really in my story… they are the blunt mid-lifer’s best friend who brings over a bottle of top-shelf Chardonnay and tells you “no sweetie, you don’t need a pixie cut and a neck tattoo.” The one that brings you back to reality. I’m working to make sure I am surrounded by a few of those by the time I hit the 40 mark (which is officially mid-life crisis territory, again… according to my very reliable sources).

Maybe Instagram just needs to take a long Hot Girl Walk and take a deep look at who they are. And recognize their space in the world (again, we still love pictures, Instagram! Please let us share our pictures somewhere!). 

The Kardashians are the ones that have officially pushed Instagram out of its crisis stage with their resharing of what became a viral graphic.

 

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Which revealed the final symptom of a midlife crisis, cue this quote from Adam Mosseri, Head of Instagram in his interview with Platformer: “For the new feed designs, people are frustrated [..] I think that we need to take a big step back, regroup, and figure out how we want to move forward.”

3. The resolution

Only time will tell. We have just entered this stage, so cue: Natasha Bedingfield “Unwritten.”

 

Also, thank goodness for that very public (slightly embarrassing) intervention from our favorite (kinda) reality TV family. The new feed on @blogilatesdotcom — shameless plug, holler at yo’ girl(s) — was already giving me vertigo. I was literally unsure of what app I was on as videos took over the full length of my screen and the stories I loved to watch so dearly evaporated… along with any unique identity Instagram had.  

Maybe that’s too dramatic? Maybe this analogy is all TOO dramatic (pls read in Anna Delvey’s voice), maybe so. But I will take slight comfort in the fact that we are all here just figuring it out. After all, midlife crises are a byproduct of insecurity. Are you who you really wanted to be in life? Did you take the right path… is it too late to change paths?

Well, that same insecurity applies here. The VERY businesses that are profiting off of each of our insecurities are in fact… insecure themselves. You could say they put the meta in Meta right there.

I’m both terrified and intrigued by what the next few years hold. Who will be owning the game when my daughter is on social media (which I hope isn’t for a while, I mean she’s 2). Will it be the BeReal’s of the world, allowing people the time and space to go outside and LIVE instead of curate a perfect illusion of life.

Or will some of our current social media giants hold on and reach the resolution? What do you think? Tell me in the comments.

The Blogilates August 2022 Workout Calendar!

Hey guys!

How has your summer been?! Sam and I are getting ready to head home from vacay and I’m feeling so refreshed! It sounds weird to say that we don’t get to enjoy a lot of time together since we work and live together, bust most days, we’re primarily business partners. It was so nice to step back from work a little and relax!

I’m also wrapping up my 30:300 challenge soon! I felt a different kind of energy doing my workouts on vacation (prob because of the view omg), but I’m finally feeling connected to my body again.

I’m not sure what I’ll conquer once this challenge is over, but I’m going to start with the August Workout Calendar!!  

Ready to check it out?!

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How To Follow The August Workout Calendar

Check the Blogilates YouTube playlists to find all of the videos you need for this month’s calendar!!

If you don’t have the BODY By Blogilates app yet, GET IT! Seriously, it will make your life so much easier when you follow this calendar. You can access not only the calendar, but all of the videos in one place! Find challenges and free programs like the Glow up Sessions and the 200 Ab Challenge there too!

Now that you know where to find your workouts, here’s what you can expect each day of the August Workout Calendar. You ready?!!!

SUNDAY: Recovery
MONDAY: Total Body
TUESDAY: Abs
WEDNESDAY: Booty
THURSDAY: Total Body
FRIDAY: Arms
SATURDAY: Legs & Thighs

Do each video once (unless otherwise stated) and check off as you go! Most days will be around 45 min of exercise.

REMEMBER! If you download the BODY By Blogilates app (on Apple or Android devices), you’ll have the calendar and workout videos in one place! Omg can we also talk about how motivating that “workout complete” check mark is?!

If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.

How are you feeling? What are you working on?! 

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Should You Wear Underwear to Work Out…or Go Commando?

We’re going there today — and yes, we mean…down there. We’re answering the age-old question: do you go commando or not go commando when you work out? 

As hip-hugging leggings have replaced old Sofee shorts and camp T-shirts, the commando crew has grown — bragging about comfort, the protection against panty lines, freer movements and less laundry. But, while the move towards less layers has grown, there’s still resistance to skipping past your underwear drawer before sweat sessions. 

And that resistance may stem from the fact that many women growing up were taught that going sans underwear was “dirty,” or put you in the promiscuous camp (god forbid!). Beyond outdated stigmas that women’s private parts are somehow shameful, many of us grew up buying into the notion that going commando could cause infection or let (completely normal!) odors loose. 

So, with all of this in mind, we’re asking the question: is working out without underwear sanitary, hygienic and safe? 

We asked an expert and did some digging to find out all the answers (you’re welcome). 

 

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The Case for Commando

First things first: working out sans underwear is indeed safe and doesn’t pose serious health risks — if you follow a few key guidelines.  

“Wearing undies under leggings or yoga pants is up to personal preference,” confirms Dr. Alyssa Dweck, MS, MD, a practicing gynecologist in New York. 

Women who work out commando may even experience improved flexibility and comfort during sweat sessions, according to Dr. Dweck. Comfort level in your clothing can contribute to better performance, so the aforementioned commando crew was not wrong.

What to Know Before You Join the Commando Crew

While skipping out on your skivvies is merely up to personal preference, Dr. Dweck recommends keeping a few important things in mind to ensure safety: 

– Materials matter. Some pants made of synthetic or scratchy materials can cause irritation and chafing, as can heavy-seamed, camel-toe-inducing or zippered garments. So, while those patterned yoga pants may look fun for your next hot girl walk, take a close look at the fabric list before you don them down the street. Bonus if you find seamless pants with built-in panties or liners with special antibacterial fabric that can absorb extra sweat!

– Tight isn’t always right. An ultra-tight fit might make for a cute gym selfie, but sporting tight elastic seams in the groin area without the barrier of underwear might chafe the skin, leading to irritation or even abrasion, according to Dr. Dweck. Before hitting the racks, take a peek at your workout wardrobe and determine which bottoms are more comfortable and commando-conducive. 

– One-time use. While we love to save up for laundry day, if your nether regions are in direct contact with your pants, your gear is collecting bacteria quicker. Rewearing those sweaty pants is like rewearing your last pair of underwear. As soon as you’re done working out, make sure your leggings hit the hamper. 

Photo: Parade

Our Panty Picks

If you’re opting to keep your extra layer while you hit the weight room or pick up the pace on the treadmill, keep materials in mind. Dr. Dweck recommends picking a pair with a cotton crotch for optimal comfort and aeration over pairs crafted with stretchy spandex, silk or lace. If your skin is sensitive, undies with technical moisture-wicking material in the crotch should be considered too.

Fit is also key. 

“Tight thongs, chafing elastic seams and synthetic materials might cause discomfort, irritation or a rash for those who have sensitive skin,” notes Dr. Dweck. So make sure you’re checking those size charts (spoiler alert: not all activewear follows the same size guidelines).

As you fill your digital shopping cart, here are a few of our favorite pairs to pack in your gym bag: 

Girlfriend Collective Sport Brief : Made with 80% recycled plastic bottles and with a moisture-wicking COOLMAX® liner at the gusset (the panel on underwear!), these classic-rise briefs are designed to stay put while you work out.  Parade Sport+ Thong : This quick-drying, barely-there pair’s organic cotton lining hugs your body, so the thong moves with you during your sweat session.  Bombas Women’s Active No Show Thong : Bombas may be known for socks, but trust us: these sleek, panty line-proof undies are where it’s at.  JIV Athletics Cameltoe Proof High Rise Thong : Founded by a mother-daughter duo, these eco-conscious and breathable skivvies wick moisture and come with a patented insert that keeps your privates…well, private.  Thinx Sport Period Underwear : For that time of the month, pick up these panties. With an exercise-ready fit, Thinx’ underwear offers medium absorbency so you can workout without fearing any leaking. 

 

*This post may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.

 

To Bare It All or Keep It Under Wraps?

At the end of the day, going commando or layering up during your workout is all up to personal preference and comfort levels. 

And, regardless if you are going bare beneath your bottoms or not, keeping it clean is key. 

“It is generally recommended to get out of wet and damp workout clothes as soon as you’re able to since yeast and bacteria thrive in warm, moist environments and may predispose you to infections or irritation,” Dr. Dweck says.

Commando or not, once you’ve wrapped your sweat session, be sure you are hitting the shower to clean off any lingering sweat in either your leggings or undies. 

So, which camp are you in – the commando crew or the pantied-up pack? Let us know in the comments. 

 

 

 

 

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$ 18

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$ 13

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We Tried BeReal – Here’s What We Thought of this Anti-Instagram

I have to be honest: I’m tired of social media. Instagram, Twitter, Facebook, all of it! I think we’re all stocked on algorithm-driven timelines, so I’m never too excited when a new app joins the herd. That feeling was the same when I heard about BeReal, a supposed anti-Instagram that’s spreading like crazy.

Over 20 million people have downloaded it so far, with hundreds of thousands joining in a day’s time. I was skeptical of the hype, so I asked my fellow Blogiwriters to test it with me. But before I get into their reviews, here’s how BeReal works.

What is BeReal?

BeReal is a French app that dropped in 2020. The app only lets users post once a day, preferably during a 2-minute window that comes at a random time. If you post late, the app tells everyone just how late you were. There are no filters, there’s no algorithm, and each post shows the view from your front and back camera, leaving little room to hide. Also, and this is the kicker, you can’t see your friends’ posts until yours is up, too. Yeah, it’s very different.

Now that you know the gist, here’s our team’s take on whether BeReal is really worth it. 

Cassey (@blogilates), Rating: 6/10

The fact that you only have to post once a day makes the anticipation exciting, almost like a game! On the other hand, everyone’s hopping on at the same time, so sometimes I miss my 2 min window because the app is crashing. The front and back cam situation is scary and makes it tough to get a good angle on BOTH sides (which is the point). It’s fun to do with friends, but I think they need to gamify it and give you more points for how quickly you post, and then decrease points for late posts! Now that’s the realest!

Jen-Ai (@jen.ai), Rating: 8/10

I feel the realest on BeReal. I love that it hits you at random times, and there are definitely moments when I’m like, “Wow, this would be a great BeReal moment,” but like life, you can’t control it. Social media has become so curated, and as someone who is a “one-sided” social media user (it takes me a lot to even like someone else’s post), I love BeReal. It’s quick, easy, and you feel comfortable in your own realness because everyone is showing that version of themselves.

Also, maybe this is kind of weird, but I love seeing the other parts of people’s lives that don’t make it infeed. Their taste in interior design, what they really do at 8 p.m. on a Thursday—it’s enlightening… or creepy? You decide. One thing that has actually creeped me out is that you can see people’s EXACT locations if they let you. I don’t love that, and the fact that there are like zero settings in their app is confusing.

Jennifer (@jenjohnson6120), Rating: 2/10

BeReal, I wanted to like you, but you wronged me the moment you took that front-facing photo without asking, and you only asked me to BeReal when I was asleep. This app made me realize that I’m more of a consumer than a creator of personal content, and sparked some probably overdue inner self-reflection as to WHY?

This could be because sharing photos of myself is outside my comfort zone. I really struggle with perfectionism, and the dual camera shot made me feel not in control of the image I’d be sharing. But let’s rewind. I used to be in a work environment where 2-3 days out of the week, I was in a fit room with co-workers who would stand in front of a mirror in their underwear and pick themselves apart.

These women were beautiful, successful, and seemed to “have it all.” I thought, “If she looks like that, and is saying such horrible things about her body, I shouldn’t feel so great about myself.” I experienced this every week over the course of 10 years and it did a number on my psyche and self-confidence when it comes to body image. So, while I didn’t like this app experience, I do have gratitude for it causing me to realize that I have some internal work to do to heal and move forward. 

Kristen (@k.klochko)

At first, I thought, “This is stressful!” because I’m not always ready for it. I didn’t even think that was a weird thought process because social media is so focused on being curated with peak-life moments. Now, I think it’s funny! Being in east coast time, sometimes I miss the posting window because I’m already asleep. However, the moments I do post in the window are hilarious. Seeing a snapshot of your friends and what they’re doing at the same exact moment is the fun of it. It makes the day-to-day feel celebrated. 

Overall, I think this could create a shift in social media and our mindset of life as a whole. Let’s not live for the Instagrammable moments, but the in-between times when we’re working, hanging out with friends, doing laundry, etc. That might be too much pressure on one app… I guess we’ll see.

Brittney (@brittirw), Rating 10/10

I am really enjoying BeReal! As someone who spends my days planning social media feeds, it’s fun and refreshing to see an uncurated glimpse into everyone’s sometimes goofy lives. I feel like I’m getting to know everyone better, and I enjoy the challenge of taking a picture in 2 minutes—even though the notifications come at the most random times, like when you’re showering or taking out the trash. It’s also funny knowing we’re all struggling to figure out the app together. Like, “Did so-and-so have to post a bad selfie because they were running out of time?” ME TOO.

Maybe a con, but should I feel stressed when the notification comes right after I’ve finished doing something interesting? I go back and forth between being in love with the realness, but feeling the pressure to curate life like on Instagram. I do feel like BeReal exposes how truly repetitive each weekday can be as an adult who works from home. If it’s 8 a.m. – 7 p.m., I’m at my computer. If it’s after, I’m either eating dinner or sitting on my spot on the couch. Should I try to be more interesting? NO! That’s the realness of it. Welcome to my routine life friends  

Bre (@bre.woods), Rating: 7/10

It’s been fun seeing an “unfiltered” snapshot of everyone’s day. The rushed blurry selfies, the dead grass in the yard (ok, that was mine), and everyone’s WFH setup. It feels like a behind-the-scenes perspective. However, I find myself struggling with the “realness” of my own posts. For example, trying to aim my back camera at the ceiling so no one has to see my messy living room, or feeling tempted to post “late” when I know I’ll be doing something more interesting. 

Turns out years of conditioning on very filtered platforms will take some time to work out. But overall, I like BeReal more than I expected! I truly have no room for more social media in my life, but this feels a little different and less time-consuming than the others. 

Kennedy (@kennedy4real), Rating: 8/10

Like I said up top, I’ve never been a big social girl. I hoped things would be different with BeReal, but the same insecurities I feel on Insta followed me here. I found myself constantly worrying that the BeReal would come when I was doing something boring (which it usually did). What made matters worse was seeing my friends out “living life” while I was rewatching Bridgerton. At least on Insta, I could explain away people’s outings as pre-planned posts, but seeing an old college friend at the beach or gym every time I was home was pretty demoralizing. 

When I was out and about, I was desperately checking for the BeReal notification. I wanted to share something that said, “Look, I have a life! I promise!” That only happened once, and grabbing takeout wasn’t exactly the glorious moment I hoped for. These anxieties probably say more about my image issues and need to impress others—2 things I could argue were caused by social media in the first place—than they do about the app. 

It’s still only been a few weeks, so maybe BeReal will help me work through these issues. Maybe I’ll get honest enough to post 4 hours late with the caption, “Sorry, but you guys didn’t need to see me watch Succession,” like a friend did recently. At first, I thought she was ignoring the point of the app, but then I realized that being truthful about why you chose to post late also fits the assignment. Real is a candid photo fresh out of the shower, but it can also be admitting when you want to show off or are insecure about where you are in life. 

I’m in my early 20s, so I’m doing a lot of work to find the real me online and IRL, and while I doubt I’ll be able to quit Instagram for good, at least BeReal can remind me that there’s another way to stay connected without staying camera-ready.

 

The Problem With Clean Eating

 

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Recently, I created a reel for @blogilatesdotcom about things that we’re told are normal or healthy but are actually highly influenced by diet culture. The list included things like using smaller clothes as motivation, crash dieting for events, detoxing and… clean eating.

ICYMI, it was also my debut into the world of dancing on social media and it was just as cringe as it was entertaining.

Anyways, that video sparked quite a bit of conversation in the comments about clean eating.

 

 

I’m not trying to put anyone who commented on blast – I actually welcome these questions and conversations (as long as everyone is kind, respectful and open to learning).

I wanted to put all of my thoughts about the problem with clean eating in one place, with sources and data to back those thoughts up. I’m not one to get on my RD high horse and yell at people to listen to me just because I have a million years of education (at least it felt like a million) and some letters behind my name. Sources are everything. So here we go.

What is ‘clean eating?’

There’s no official definition for clean eating. That’s part of the problem.

Generally, the goal is to eat whole foods (ideally organic and in season), and to limit processed foods, added sugar, salt, and certain types of fat. Clean eating guides typically recommend looking for short ingredient lists and avoiding certain ingredients altogether (like preservatives).

We can all agree that this looks great on the surface, right? Eat the most nutritious food, and avoid the processed foods, chemicals, and sugar. Logically, this seems ideal.

There was a time when I believed this too. In college, I shared the clean eating Pinterest graphics like that one about being fast, cheap, easy, or fake, and saved boards of clean eating recipes. But looking back, the diet culture written between the lines is so obvious. So let’s dig deeper.

 

 

Clean eating labels foods as “good” and “bad”

Who’s deciding which foods are “clean” vs. which ones are…”dirty?”

And before you tell me this isn’t a problem because some foods are healthier than others, the fact is that it’s just not that black and white. Food isn’t good and bad, healthy and unhealthy. There’s a lot more to our food choices than nutrition content. Food is also cultural, social, and emotional. Things like convenience and cost matter.

Labeling ignores these factors and puts unnecessary shame on food AND the people who eat the “bad” food.

 

 

Healthy or diet culture?

There is no “official” definition to diet culture, but if you search through articles written by dietitians and other health professionals, they all say something similar. Diet culture:

1. Values body size and appearance over physical and psychological health
2. Encourages food rules
3. Normalizes labeling food as good or bad

A survey of 118 participants from 5 different countries was conducted to better understand the term “diet culture,” and guess what? The theme was the same. It found that most participants identified diet culture as a moral hierarchy on bodies and food, social pressures about food, and guilt around eating certain foods.

Clean eating has become another diet.

I said it. Don’t come for me.

As you get further into clean eating (and that isn’t hard to do, thanks to countless unqualified wellness accounts pushing bad advice), the rules become more strict. The message also becomes more about guilt and shame.

“Eat clean and only buy foods with ingredients you can pronounce. Oh, and btw sugar will kill you, oils will kill you, and chemicals will kill you. High fructose corn syrup? Go ahead and dig yourself a grave. While we’re at it, gluten is bad and so is artificial sugar.”

Cue the picture of perfect abs to accompany these claims, even though clean eating supposedly “isn’t about weight.”

Is it always that extreme? Of course not. The point is that on the surface, clean eating seems to be about health. But thanks to the rules, guilt, and fear used to “motivate” someone to eat clean, it’s easy to fall into something that isn’t healthy at all.

 

Clean eating and disordered eating

Re: the Instagram comment above: “as long as it’s not obsessively strict.”

We could say that about a lot of diets, right? It’s not just my opinion that the trend to ‘eat clean’ IS often strict and DOES often lead to disordered eating habits. There are resources all over the National Eating Disorders Association (NEDA) website, including this fact sheet discussing exactly that.

Although clean eating isn’t recognized as a DSM-5 diagnosis (AKA an official eating disorder), NEDA is clear about the restrictive nature of clean eating and it’s progression to orthorexia – a fixation on “clean” eating.

Here’s what orthorexia looks like:

– Cutting out food groups
– Compulsively checking food labels
– Fixation and/or fear of certain ingredients
– Refusing to eat anything not deemed as “clean” or “healthy”
– Stress when accepted foods aren’t available
– Obsession with what others are eating
– Avoiding social situations based on food options

This isn’t healthy, no matter how clean your diet is. It takes a toll on your mental health and over time, could lead to malnutrition.

Another common experience with clean eating is developing a binge eating habit, where someone will eat “clean” most of the time, and then give into cravings and binge on “bad” foods.

Now let’s consider the constant exposure of clean eating rhetoric to pre-teens and teens on social media.

If it weren’t for social media, would clean eating even be trendy? It’s concerning for this age group, because they’re already so vulnerable to body image issues and dieting.

 

 

Should we have rules around food?

I thought this comment was so interesting because of course we’re all familiar with food rules, like:

– Control your portions
– Limit sugar
– Don’t give into cravings
– Don’t drink your calories
– Avoid processed foods

I’ll admit I’ve counseled people to follow every one of these at some point in my career as an RD (in my hospital days). But are rules and control really the answer? DO we need to be following these rules to be healthy?

We can’t ignore what these rules do to our relationship with food, and how THAT affects our health in the long run. After years of learning and experience seeing how this plays out firsthand, I say there’s a better way.

Let’s focus on nourishment instead

Should we be mindful about what we eat? Absolutely. But studies have shown again and again that restriction does more harm than good.

Let’s flip the script and focus on how we can add nutrition to our diet, instead of restricting what we “shouldn’t” be eating. Add greens to your sandwich. Toss some hemp seeds and berries on your waffles. Snack on a few almonds with your favorite chocolate. Load that taco with veggies, avocado AND cheese if that’s what you love.

Not only is it a lot more fun to be creative with food this way, but you’ll discover that you can eat healthy without being at war with yourself.

The Real Reasons You’re Not Feeling Motivated

Hey guys!

Motivation has not been easy for me lately. After I completed my 90 Day Journey to Muscle, I was just speeding through my workouts or skipping them altogether. Really this isn’t surprising at all for me. At this point in my life I know my personality pretty well, and I know that I feel bored and unsatisfied if I don’t have some kind of challenge ahead of me.

When I posted about this on my IG and Tiktok, a lot of people called it “disordered.” But is it though? I agree that feeling like I can always do more or push harder is a blessing and a curse (I wouldn’t be here if I wasn’t this way!), I wouldn’t call it harmful.

So this got me thinking about motivation. What exactly is the key to firing up motivation and then more importantly, how do we keep that fire going? Is it different for all of us?

Another thing – I hate that not feeling motivated is so often deemed as failure. I’ve never believed that struggling to stick with “it” is all due to laziness or lack of willpower. I’ve always felt it had to be something deeper. But what exactly?

Obviously we’re not getting TOO too deep here, but you know I can’t resist some science. After reading, see if what you’ve learned about motivation changes the way you think about your goals and how you will approach them.

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Mindset is major

The advice I always see about motivation is like “mind over matter.” “Just train your brain.” But how?!

How you complete any given task depends on how you think about that task. Let’s use working out as an example.

When you wake up and get ready to workout, there are two ways you might think about getting it done:

Ugh, I don’t feel like working out, but it’s part of my plan so I have to. Let’s get this over with.My body feels strong today, and I get to workout. I know I’m going to feel even better when I’m done, and I’ll be one step closer to my goal.

Can’t you just feel how the vibe for the workout changes when you read those two thoughts?! According to psychologists, the thing that kills motivation is resistance. And the key to feeling more motivated is overcoming 3 types of resistance:

1. “I have to”

Have you ever noticed that doing something is often less exciting as soon as it becomes an obligation? Good news – you don’t have to settle here and fight that feeling! Make a point to catch yourself in these moments and find ways to change your thinking to “I get to.”

I get to workout. I get to prep these veggies for lunch all week. I get to go to work.

Some tasks are easier to view as opportunities than others. I totally get it! But think of this as a practice, and this way of thinking will start to feel more natural over time.

2. Your values

If the task doesn’t exactly align with your values, of course you’re going to feel some resistance! Even things that don’t bother you in a big way can chip away at your motivation over time.

An example – Taking time to workout is making you feel guilty because you’re not spending time with your family. Even if you know exercise is self-care and it’s only an hour, etc. …leaving your kids at home, letting them have more screen time, or doing whatever you do to squeeze that time in isn’t fully aligning with your values. Over time, your motivation wanes. So what do you do?

According to the same psychologists, you change the task or add more value to that task. Maybe you choose to workout early in the morning when the kids are still asleep. Maybe you quit setting exercise goals for physical reasons, and focus on how exercise is good for your mental health and therefore helps you stay more present as a parent.

3. “I can’t.”

Sometimes you’re not feeling motivated because you’re scared to fail. We’ve all been there, right?! I definitely have, so many times.

This feeling is powerful and difficult to push through. But it’s possible and like the other pieces of this puzzle, it’s a practice. You have to remind yourself constantly that any effort you put into your goal makes you better, even if you fail. 

Fall 9 times, get up 10, right?!

But is mindset always enough? Getting more sciency…

Ready to dig a little deeper with me? This stuff is so cool!

So dopamine is a chemical messenger that communicates between nerve cells and the brain. The scientific term that you’ve probably heard is neurotransmitter. These chemicals are suuuuuper important for mental health and a ton of other things. But we’re talking about motivation today and guess what? Dopamine is a big part of the motivation puzzle.

Dopamine is part of the brain’s reward center, and makes us feel good in response to certain actions or experiences. Our brains remember that “feel good” reward, which motivates us to do more.

So, more dopamine = more likely to feel motivated.

I even read about one study where piles of food were placed behind a wall that rats needed to climb in order to get to it. Can you guess which rats were less willing to climb the wall for food? The ones with lower dopamine levels!

Cool, right? But wait. It gets even more interesting. The brain is pretty complicated right? So of course it can’t be this simple!

Dopamine also targets different areas of the brain.

Another study I read actually analyzed the brain patterns of people classified as “go getters” vs. people who were “slackers.” What did they find? The “go getters” had higher dopamine levels in the reward/motivation parts of the brain. But the “slackers” had higher levels of dopamine in the emotion/risk areas of the brain!

So let’s circle back to the mindset part of this post. Specifically the “I’m afraid to fail” part that overshadows motivation.

I think this is a perfect example of why there’s no one size fits all approach to any of this stuff. If you’re someone who has more dopamine in your emotion/risk area of the brain, it’s going to be a lot harder to get past the “I can’t” barrier. Right?!

So the takeaway here isn’t to immediately assume your brain chemicals are messed up so you’ll never feel motivated. NO. Not the point. 

The point is:

More proof that lack of motivation isn’t something to be shamed.To know what could be going on in your brain, as proof that you have to get to know yourself to make change. You can’t compare yourself to me or anyone else! You have to change your approach to fit YOU.

And of course you should reach out your health professional if you need more guidance or advice for ANY of this!

Motivation isn’t the same as willpower!

Can you feel super motivated but still struggle to get things done?

YES.

Motivation and willpower seem to be used interchangeably, especially in the fitness world. But they are not the same thing.

Motivation = wanting to get the thing done.

Willpower = executing the thing.

Here’s where this gets super interesting. There has been some research that shows we only have so much willpower each day. It literally runs out at some point, exhausting your ability to go from motivation to action. How do you know this is happening? Decision fatigue.

Ughhh I did NOT know this was a thing until I started looking more into motivation and I can’t even believe how many times I have dealt with decision fatigue and assumed I just wasn’t feeling motivated. But actually, I was just drained.

Of course this is one of those things that will vary from person to person. But paying attention to how your willpower changes throughout the day and how soon decision fatigue starts to creep in could be life changing. If you pay attention, you can prioritize your day to be the most productive and set a routine.

This is also a good reminder that you have to be realistic with your goals. You (literally) can’t take on too much! So before you take on your next challenge, make sure you have the space. Decide what is most important to you and get rid of anything unnecessary weighing on you.

If you weren’t feeling motivated, hopefully this helps!

The truth is, I’ve been feeling like the vibe of 2022 has been a little different for all of us. It’s not shocking at all that we’re all a little tired after the past few years, right? If you’re feeling like it’s harder than ever to find motivation, I feel you.

Hopefully we can use this time to dig deep within ourselves and find what we really need! Even if it’s not fitness related, if you weren’t feeling motivated before to do something productive for yourself, hopefully you are now.