Over the past handful of years there has been an amazing shift in the way we think about what is beautiful and attractive. Instead of the too-thin runway models of the 90’s and early 2000’s we now have a movement that supports beauty in all of its various shapes and forms, and I will always cheer for the woman who is able to overcome those previous societal constructs to flaunt what her mama gave her without fear of judgement. We all have dimples and folds, and I love that women are able to
embrace them.
But there’s always a dark side to everything, isn’t there? Where before women were told they weren’t worth anything unless they had visible hip bones and a thigh gap (which, did you know, not every woman can even genetically achieve? It’s all about the position and shape of your pelvic bone!), now we are told we are anti-feminism or working against the Body Positivity movement for wanting to change your body composition or lose some unhealthy fat to improve your long-term health. I was once personally told that it was people like me who worked against the entire movement of Body Positivity after I posted a before and after photo of myself after about a year of consistent dedication to working out daily, because my post apparently shamed other women who were not as fit as I was. I was so shocked and confused by her accusation that I deleted the photo and rarely have posted fitness-related content on my social media since. But why was this movement somehow not meant for me, too? Why have some people taken Body Positivity and warped it into something it is not meant to be- shame on the woman who wants to better her physical health and body composition for the long-term benefits it provides. What kind of sense does that make?
So, this brings me to the point of my post today: It’s time that we re-write the current definition of Body Positivity. Instead of using it to shame people for wanting to live healthier lifestyles, or even to avoid action for your own wellbeing, we should be empowering women everywhere to love their bodies enough TO be active. It is absolutely possible to love your body but want to be healthier, and it is OK to want to improve your health and appearance. Wanting to make a change does NOT mean that you are anti-feminism or against this movement of self-love. I fact, I will argue until I am blue in the face that engaging in at least one hour of physical activity each day IS SELF LOVE.
Sometimes we just don’t know where to start, though. Scrolling through Instagram brings you thousands of images of sponsored athletes showing off their sculpted abs, tanned skin, workout programs for fat loss, muscle gain, contest prep and all the supplements you need to achieve what they have. It’s pretty overwhelming!
Luckily, it doesn’t have to be that complicated. A balanced diet (Note: from here on and forever the word ‘DIET’ shall refer to the food you consume to fuel your body and never again be used to describe any kind of disordered eating where you deprive yourself of your favorite foods for a specific period of time, only to resume the same habits once that period has ended, effectively destroying any progress you may have made during that time), plenty of water (2.5 litres per day is recommended, which is at least 1 8oz glass every hour!) and at least one hour of physical activity per day is all you need to begin to see meaningful changes in your energy, mood, sleeping patterns, love life and physical appearance. Being more active also reduces certain health risk factors such as heart disease, diabetes, metabolic syndromes and some cancers.
But what is a balanced diet? A little bit of fat, some healthy carbs and lots of good protein in every meal. We’ve been conditioned to think that Fat or Carbs are the enemies of health. This could not be further from the truth! Those athletes you see on Instagram eat TONS of carbs and fats daily. Your body needs these elements to fuel your daily bodily functions. Healthy fats are used for cell growth, organ protection and insulation, hormone production, distribution and nutrient absorption. To determine whether a fat is ‘good’, check the food labels and avoid items high in SATURATED fats. Unsaturated fats are generally considered healthier by health and fitness professionals. A few examples you can incorporate into your daily routine include:Plain Greek Yogurt
- Avocado
- Natural Peanut/Nut Butters (The only ingredients are the nuts and salt)
- Olive Oil (sparingly!)
- Eggs (These hit the fat, carb AND protein checklist!)
But what about Carbs!? Lately these guys have been given the bad rep. The Keto diet is a big hit, but since I am not a Registered Dietitian or Nutritionist, I am not going to dig too deeply into that one. What I can say is that Carbohydrates are essential to the body’s cellular function. Carbohydrates are broken down and taken into the bloodstream as Glucose. From there, they are converted into a molecule called ATP, which the body then uses for things we don’t even think about such as contracting the muscles to allow you to walk or pick up that heavy item. The problem we run into is when we taken in more carbs than the body needs for its current energy needs: excess carbs are converted into Glycogen by the liver and stored in the muscles for immediate energy needs later on when blood-glucose might run low. If all of our glucose storage sites are full the body does some pretty neat work and converts those excess carbs to fat molecules and store them on the body to access later on. Yay? The key is selecting carbs that will both satisfy and fuel you appropriately without having an excess in the body. When choosing your carbs aim for more complex carbs over simple ones.
Simple carbohydrates are things such as sugar or maple syrup – not a lot of nutritional value, they are rather rapidly broken down and used and you do not feel ‘satisfied’ for very long.
Complex carbohydrates are called such because they are made up of a longer chain of molecules, which takes longer to break down and absorb, which keeps you feeling fuller for longer. A few examples you can try to include in your daily routine:
- Whole grains: Brown rice, steel-cut oatmeal
- Grain-like foods such as quinoa (a personal fave of mine! Serve it as a side salad with chopped veggies or with nuts and dried fruits mixed in)
- Potatoes, Sweet Potatoes
- Vegetables – they vary in carbohydrate content but let’s be real: how many unhealthy people do you know who fill at least half their plates with veggies every day? We’re not gonna obsess or nitpick! Moving on!
Last but not least, your protein. Who doesn’t love a good, thick, juicy steak now and again? (Sorry to all my Vegan, Veg, Pescatarian friends!) Protein plays an important role in tissue growth and repair. The body also uses protein as a building block for bones, muscles, cartilage, skin and blood, as well as some enzymes, hormones and other body chemicals. Without protein our body will have insufficient muscle mass to support your skeleton and organs as you go through your daily activities. It also will reduce your muscle function and strength, and can cause muscle cramping and soreness. Luckily, there are tons of sources of protein to take in daily no matter what lifestyle you enjoy! Some examples include:
- Animal Protein (White meat is preferred over red as it is leaner – Chicken, Turkey, white fish such as Cod, etc.)
- Eggs
- Dairy products: Milk, Cheese, Plain Greek Yogurt, Cottage Cheese)
- Non-Animal Proteins (Tofu, Lentils, Chickpeas, Nuts, some veg such as Mushroom, Kale and Broccoli)
It’s important to remember that eating a balanced, healthy diet INCLUDES the little indulgences we love. Sweets such as cookies, candies and cakes can and should be enjoyed in moderation. Family events, holidays, birthdays, milestones or even making it through that one awful Monday meeting- these all deserve a sweet treat and a good drink!
Physical activity does not mean you have to run out and get a gym membership and a personal trainer. It could be as simple as walking the dog for a little longer, taking the stairs instead of the elevator, going for a swim or a hike, joining your friend for that Yoga class she won’t shut-up about or even really giving your house a good deep-clean. Something to get your heart-rate up a little bit is all you need. Eventually you might find yourself curious about what goes on behind those Fitness Club doors, and you should absolutely act on that curiosity! Many gyms will offer a free pass to try their facilities for a week to get a taste of what they have to offer. Grab a friend and try it with them, or reach out to a friend who you know goes there and see if they will be your Gym Buddy. Have an open mind and try the classes and other equipment – you just might find something you love! If the normal gym atmosphere is not for you, you are in luck! There are a TON of specialty fitness clubs in the Okanagan that you can take advantage of – from Hot Yoga to Barre to Kickboxing, there truly is something for everyone. There are also clubs in the community you can look into such as soccer and volleyball leagues. Don’t be shy about trying things out. Finding the right gym or activity for you is kind of like shopping for jeans. Sometimes you have to try on what feels like a hundred pairs, but when you find the right ones it’s a match made in heaven.
As a Woman and a Personal Trainer, I love to see women supporting each other. Build each other up, make each other feel good about their choices and who they are. But that also means you will continue cheering for them even if you don’t agree with them. The woman who loves to workout will in no way negatively effect you or harm you in any way, and neither will the woman who chooses not to live the same lifestyle.
Meaningful change happens with the small choices made every day. Motivation will come and go, but your determination is something that will always remain, in those times where you do not feel like doing anything it should be allowed to propel you into action. Body Positivity, to me, is loving your body enough to take good care of it and recognizing that care means something different to other people.
I love my body as it is right now, a little fluffier than when we last spoke but also undergoing the incredible task of creating not one but two little humans; but when all is said and done and my babies are living outside my body I will return to my version of self-care and self-love and take care of myself in the best way that I know how. And that is all I ever really hope for all of you to do as well.
Love yourself always, no matter what. But also, eat your veggies.
-Lindsay