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Keep Calm and Don't Get Fat
Health | October 08, 2015
Does the thought of missing a workout stress you out? When it comes to getting real results and being fit, everyone knows that it takes major dedication and consistency. It’s healthy and effective to exercise daily, I do it personally and I recommend everyone else does too. However pushing yourself past the point of exhaustion, or mentally beating yourself up for missing a workout can have serious consequences. When your fitness routine includes a daily workout, it’s easy to get upset when you miss a workout. But did you know that worrying about it can actually change your body for the worse?
Everyone feels anxiety. If you lock your keys in your car, run late to work, or find yourself in a dangerous situation, it’s natural and useful to feel stress. The hormones released in stressful situations can help you focus and react quickly to a perceived threat. It’s a survival technique. But when we feel prolonged stress (like agonizing for days about a fight with a close friend) our bodies produce a hormone called cortisol. Continuous, long-term release of cortisol has been linked in studies to fat creation (um, yes, you read that right… fat creation!), obesity, and a suppressed immune system. Worrying can actually cause you to get sick and fat! In fact, in another study, high cortisol levels have been linked to a higher distribution of fat in the abdominal area. Being a nail-biter can give you a muffin top!
It’s great to have the goal of a daily workout. But if you’re sick, injured, or have an emergency, sometimes it’s more productive to take a break. Our bodies need rest to thrive! Let yourself know it’s ok to take a day or two off here and there. Know that you’ll always be able to get back to your routine when the timing is right.
If you find yourself in a stress and anxiety tailspin, try the following stress reduction techniques:
1. Check your posture. Are you slumped and defeated? Whether you’re sitting or standing, roll your shoulders back and down. Tilt your tailbone under and engage your core. Level your gaze and take a deep breath. Feel your worth and confidence. Remind yourself that you are in control of your decisions and your life.
2. Fix the Immediate Issue. Are you hungry, in pain, hot, cold, angry, uncomfortable, lonely, or tired? If you’re not at your best it makes it a lot easier to start panicking. First, acknowledge that you’re hungry (or whatever is bothering you) and that it’s affecting your judgement. Then take steps to remedy the problem. Once you’ve addressed your discomfort, calmly try reassessing your worry and it’s real-life significance.
3. Take a Deep Breath. Literally. Sit or stand with your hands resting in your lap or relaxed at your sides. Relax your shoulders and jaw. Soften your gaze. Breathe in through your nose while counting to four. Keep your shoulders down and feel your stomach rise with the inhalation. Hold that breath for a moment and then slowly let it out while counting to seven. Repeat a few times.
4. Laugh. Laughter is so powerful! Sometimes it can help you break the panic cycle. Try watching a hilarious scene from your favorite movie on YouTube. Save ridiculous pictures that make you giggle on your phone so you can take a peek in times of stress. Write down the top three funniest memories you have and keep the list in your wallet.
5. Talk it Out. Call a like-minded friend, someone that understands you. Sometimes just saying things out loud can cause them to lose their worry-power. Remember to be her rock when she has her own meltdown!
I’ve found that watching cute dog videos works best for me when I’m stressed, try this one the next time you’re dealing with anxiety 😉 😉
Private Member |
ca, usa
Great picture and adorable video! I use all of the techniques you listed to keep calm and feel less anxious. I need anything I can get with all the activity and craziness at my house raising 4 boys! Too much testosterone! 🙂
Private Member |
SUPER helpful…Thank you Zuzka:)
Private Member |
Can’t agree with you more Z! I do all those tips and they help tremendously. It’s interesting to see what is really going on when stress hits, sometimes it’s not what you think.
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mza, argentina
I really feel sad when I have to skip your WOs!!! next time, I´ll try not to!! But it is so difficult…it´s like an adiction for me, so a day off I feel its absence and really get so angry! My familly begs me no to skip it for their sake. 🙂
Private Member |
I used to be like this too but I am softer and kinder to myself now and it serves me better.
I love the buzz exercise gives me yet it is often post break I can go harder 😉
Private Member |
seattle, washington
Keep hydrated and get sleep! 😀
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I love this video … soooo cute 🙂
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switzerland/, france
I have been wondering if my hair loss is due to consistent stress, but cortisol measurements are tricky and my Dr said it is not worth trying getting a blood test as would not be representative. I do mostly deep breathing and yoga
Or any activity that gets my mind caught away from troubles.
Private Member |
I really love your positive attitude, Zuzka! I completely agree that laughter is the best way how to get yourself out of stressful situation and this video always makes me smile! Cats are really jerks 😀 I’ve been facing this problem quite often – i make a plan (usually a bit extreme, lol) and if I fail to follow all tasks I start to feel anxiety and failure. I think what helps me the most is just to take one day of the week when I can break my rules and the day is not planned ahead – so if I miss a workout on Tuesday, I just consider Tuesday a day off afterwards 🙂 if I eat something I was not supposed to (I live in Belgium and its quite hard to avoid the wafles and chocolate :D) I just consider that day as a cheat day. I try not to get stressed and get back on track the next day 🙂
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Listen to the whispers of your body before they become yells!!!
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curitiba, parana, brazil
Good one Zu! Just now I was getting anxious because I am going to travel this weekend and I will not able to do Benchmark workout tomorrow (that I have already done it 5 times!!) so by chance I clicked on this post and I read many inspiring words, I had to read it now and I am going to relax and enjoy my trip…BUT I am carrying my jump rope…hahahahha and tomorrow morning I will do the lifted butt homework of the day 100 KB swings before leaving…:) so see you on Tuesday! Take care.