Pursuing Health vs. Good Looks

It seems that, for many, striving to be healthy and striving for ‘good’ looks have become synonymous. Of course, we are often told that good health will inevitably lead to an improved physical appearance, which, in and of itself, is probably true (to a certain extent). The problem, however, lies with our distorted image of a healthy-looking body.

I hope it goes without saying that the benefits experienced as a result of improved health and a healthy lifestyle, are different for everyone. Some of us experience improved complexion, whilst others might lose some excess weight. Unfortunately, for most of us these improvements will mainly be noticeable at an internal level (i.e. reduced visceral fat, increased vitality, lower cholesterol, lower blood sugar levels, decreased risk of diabetes, better cardiac health etc.)

Live healthily now and reap the benefits later?

Living healthily certainly makes us feel more energised (even if this is just a result of our confirmation bias). Yet, those of us who are lucky enough to already have been in relatively good health before making any lifestyle changes will probably only really start benefitting these changes at a later stage; when our bodies start ageing more quickly.

The frustration this knowledge brings with it might push some of us to resort to rather unhealthy measures to achieve the ‘healthy look’ that is celebrated nowadays-often consisting of a toned body, with very little fat on it. We may choose to cut back our caloric intake significantly or to cut out entire food groups (been there, done that). Doing so might urge us to give up on the things we love eating and drinking, but also to overexercise and/or move in ways our bodies weren’t necessarily designed to.

It is important not to confuse going through ‘extreme’ measures, to obtain a certain physical goal, with moving and eating right to be healthy. Doing the latter also means you:

• Move in ways your body was designed to (without exhausting it unnecessarily).
• Take some time for off your ‘healthy’ food and fitness regimen (i.e. holidays, birthdays etc.)
• Indulge from time to time (not just once a month, more like a few times a week).
• Work on your mental health- acknowledge the importance of balance, mindfulness, and relaxation when reaching your goals.
• Avoid eating foods just because they claim to be ‘healthy’- sugar-free chocolate is still chocolate.

Most importantly, don’t confuse the cookie-cutter idea of a ‘good’ or ‘healthy’-looking body for an actually healthy one. In many cases (not all!), those washboard abs are not a testament of good health; but rather of a very strict food and fitness regimen that drives many to exhaustion and even illness (i.e. constant colds, vitamin and mineral deficiencies, and even eating disorders).

Key takeaway

It is fine to want to be healthy and look ‘good’ at the same time. But it is important to remember that these two are separate goals, and that one certainly does not guarantee the other.

Related post: Don’t turn your healthy lifestyle into an obsession

 

How to get motivated to workout

All of you are probably familiar with the lack of motivation when it comes to working out. Some of us might lack motivation every day, once a week, once month or once a year for that matter. Whether you just got back from a holiday where your fitness routine was put on hold or whether you’ve just started working out and your workouts are killing you, you probably know what I’m talking about! This post provides you with some tips to help you get motivated to start working out and to change your lifestyle for the better.

Have a clear goal

Having a clear goal in mind (read: on paper, photo, video, whatever you want) is probably the most important element in getting motivated as well as staying motivated. It is what you’re going to hold on to when you’re having a fallback or when you have stopped making progress for a while. It will remind you why you’re working hard (assuming you are) and what you’re trying to achieve! Yet, I do feel it is important not to want to become someone who isn’t you. Oh, how cheesy of me. What I mean is that, even though there is nothing wrong with admiring other people’s (fit) bodies, don’t choose the image of someone else’s body as your personal goal. Choose an image of yourself at a time when you felt confident, fit, beautiful and/or energised. The way you felt at that time will motivate you more than just a photo of some Victoria’s Secret model or cousin of a friend of a friend!

Make a plan

In Psych class I learnt that people who have a plan are a lot more likely to actually change their behaviour or implement new behaviour than people who don’t have one. Yep, if you’ve been wondering why all these fitness plans work for a lot of people, this is why. Now, I’m not saying you don’t need any willpower (no no no), but having a clear image of what you’re supposed to do in order to achieve your goals will get you going. I’m sure you have already felt helpless, with too much contradictory information, trying to figure out where to start making changes. I know the feeling all too well, but by creating a plan, be it a workout plan, nutrition plan or both you’ll feel like things are actually in your hands (which they are!). Trust me, once you’ve fully understood that you can make the changes to your lifestyle that will get you to your goals, (which, of course, would be a lot easier had you already achieved your goals) you’ll feel a lot more motivated!

DON’T CHANGE EVERYTHING AT ONCE

Has that ever worked? No. Therefore, should you do it? No! I know it’s tempting and it probably has to do with the fact that you’re, obviously, feeling very motivated (well done for that!), but you’ll probably never be able to maintain all of these changes, which is completely normal. You’ve probably heard this a million times before. Whether it be when trying to do the splits, when learning a new language or somewhere else where people tried to help you achieve a goal. It’s no different here. You can’t expect your brain to learn a new language in a day, so why would you expect your body to suddenly become fit enough to work out everyday? By starting off with a healthy approach to fitness and healthy living, you won’t see it as a punishment. NEVER feel like you need to punish yourself! Start off by adding one or two workout days a week, one healthy meal a day and by cutting out one type of food you know is keeping you from making progress (think soda, cookies, butter etc).

Do things you enjoy

I’m probably repeating myself by saying this but… Don’t do something you don’t enjoy doing! If you don’t like yoga because you’re not flexible, don’t do yoga. If you don’t like running because you feel like your heart it going to fall out of your chest, don’t run. If you don’t like team sports because you love being alone, don’t do team sports (although these might help you get motivated, just saying!). The thing I don’t love doing is running. At least not for longer than 30 minutes (read: 20 minutes). I used to always think I had to run, that it was a must because every fit person I seemed to come across did it. Yet, over the past few months, having started weight training, Crossfit, martial arts etc. I have been noticing that you really don’t need to run to stay fit. Find the right type of cardio or resistance training for you, and you’ll be fine! Of course, there is a difference between challenging yourself and doing something you don’t like. I might incorporate a bit of running in my workouts simply because I like the challenge of doing something I’m not very good at.

Get new workout gear

This, of course, is totally optional but to me (and to almost everyone I know), new workout gear is the most motivating thing. Whether it be new socks or a new top, it has never failed to motivate me to workout.

Fitness Gear

There is a whole world of fitness gear out there. Supposedly, for every sport different clothing, shoes and accessories are required. For some people, not owning the specific ‘equipment’ is reason enough not to try out a certain sport (I’m not just talking about horseback riding or golf here). However, I have rarely (read: never) come across people at sports clubs or gyms who have judged a person on their limited equipment. On the contrary, if you show up to your first class looking like you have been practicing the sport for years, that is when people might look at you strangely. But then again, who cares. You need to wear whatever makes you feel comfortable and confident. If that’s what it takes to get you to continue or start a sport then go for it! I personally find newly purchased fitness gear a great motivation to work out.

Accessories

Weight training: I am by no means a pro and I don’t lift extremely heavy weights, which is why my equipment is quite limited. However, there are some accessories that I think come in handy during a training session. I have linked the websites where some of my favorite items can be found!

• Training shoes: When weight training, you don’t really walk (never mind run) around much. However, it might happen that if you add in some more cardio in to a training session you find yourself hopping up and down a bench, doing jumping squats or lunges etc. For this reason I find it easier not to wear shoes with a huge sole that might hinder your movement. However, that might also have to do with my sports shoes being a size 42. Famous brands such as Reebok and Nike sell basic ones that will do the trick!

Optional:

• Lifting gloves: When I first started weight training I began to notice calluses on my hands (woohoo) and as I didn’t want to look like a girl with lumberjack hands I decided to get lifting gloves. They are by no means essential when lifting weights at my level (again, no pro) but they do make the bars less painful to hold on to! If you do get them, I suggest getting the ones with wrist straps for more support when lifting.

• A good water bottle: This might sound evident but I see so many people just buying small plastic bottles at their gym before every training session. However, I have found that by carrying a re-fillable water bottle around all day forces you to drink more water through out the day. It might even keep you from eating when you’re actually thirsty, but that’s for another post! Plus, you’re making an environmentally friendly decision (YES!). Really handy ones (with the sucky thing on top) can be found at Camelbak or Nike.

Running: Even though this is not my favorite form of cardiovascular training, it is the handiest in terms of equipment. It can be done almost everywhere and, except for good running shoes, there are no other essentials, which makes it a great sport for when you are travelling or can’t get to the gym.

• Running shoes: I can’t stress enough how important it is to invest in good running shoes, especially if you run more than 3 times a week or for longer amounts of time. If this is the case and you’re trying to figure out if you should invest in running or training shoes, choose running shoes! Don’t just buy these ‘Nike Free fly/knit-whatevers’ because they will increase the risk of injuries considerably (think runners knee, shin splints etc.) I also suggest finding out what your feet require. If you have flat feet then you’ll probably need to insert special soles in to your running shoes or get shoes that provide more support in the middle of your foot. The brand that I use (so do most of the runners I know) is Asics.

• Sports bra: This might seem evident to many of you but not everyone knows what a marvellous invention this is. There is no need to buy really expensive ones because it is mostly about the comfort it provides you. Especially if you’re a runner I strongly suggest investing in the ones that are dry-fit as they won’t absorb all of your sweat as a normal bra would. Disclaimer: if you hate running, a sports bra probably isn’t going to change that!

Optional:

• An arm band for your phone: If you like listening to music whilst running this is a must. To me there is nothing more annoying than having to tuck your phone in to your tights, which almost always results in to your phone falling on the ground or slowly walking its way down your leg. Again, it doesn’t have to be anything too fancy but I guess that depends on the importance you accord to the safety of your phone!

• Heart-rate monitor: This is the last item on the list because you can still run perfectly fine without it. The monitor consists of a type of watch, connected to a heart rate sensor, thus telling you how high or how low your heart rate is during your activity. This is great when your objective is to lose body fat as you will be able to see when you are in a ‘fat burning zone’. I especially love using it when doing High Intensity Interval Training because it gives me an idea of when I have reached my VO2 max and thus letting me know when to slow down.

Clothing

(New) Fitness clothing, to me, might be one of the best parts of working out (I know, I know, what a girly thing to say). I absolutely love finding new stores and websites with original designs and colours. However, I do believe that the fitness clothing you choose to wear is very personal as you should wear what makes you feel most comfortable. The clothes your friend or that one health blogger on Instagram wears might not be the best fit for you! If you’re a bit unconfident about your tummy then simply avoid wearing tight tops and show off another part of your body. There are some pieces of clothing and materials I would avoid wearing, though!

Weight training:

I usually go for clothing that isn’t made out of pure cotton as these items are not great for when you’re sweating. Luckily you won’t find much of those items on websites selling only sportswear. Furthermore, I try to avoid t-shirts that are too loose and usually go for fitted tops as I sometimes find myself doing handstands so… I think you get the picture! In terms of bottoms, I mostly wear black capri tights (just below the knee) as I feel they fit nicest with my body type and legs.

Also, I have found that, depending on the body part I’m training that day, I choose clothing that allows me to see specific muscles working. For example, if I’m training my back and shoulders I’ll wear a top that reveals those muscles, whereas if I’m working my legs I might wear shorts rather than tights. I have found that this is also a great way of motivating yourself as it allows you to see some progress in the strength and toning of your body.

Running:

When running I usually go for the same clothing as for weight training (with the exception of the shoes). However, here, the issue of wearing pure cotton has to be amplified even more! One of the worst things is probably wearing a shirt that absorbs all of your sweat and leaves you soaking wet after your running session.

If you like running outside when it’s a bit colder I would go for long running tights, long-sleeved sweatshirts (again, avoid thick cotton sweaters) topped with a thin airtight running jacket.