Inspiration

Fitness isn't just about what you do - it's how you think. Here's some gym-spiration to supercharge your workout.

Exit The Weight Loss Pity Party.

pity-partyToday’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella.

“I look so fat in this dress!”
“It’s so hard to lose weight.”
“I’m a hopeless case.” 


Sound familiar?

While we all need to vent our feelings, staying stuck in negativity isn’t venting at all. Rather than releasing emotions, it stirs up your frustration and poisons your mind and body. Your weight-loss journey becomes harder than it needs to be when you weigh yourself down with pessimism and join in negative conversations with friends. But when you make the decision to end the complaining, your journey—and your body—become lighter.

See For Yourself

Every word you think and speak produces a physiological reaction in your body. Try this simple exercise and notice what happens:

Get yourself comfortable and take a few deep breaths to settle yourself. Now, with your eyes closed, repeat the following phrases silently to yourself while noticing the sensations in your body:

“I hate my body.”
“I feel disgusting.”
“I’m a loser.”  

Now, bring your attention back to your breathing to clear those thoughts from your mind.   Close your eyes again, and repeat the following while noticing the sensations in your body:

“I am gentle with myself.”

“I am kind to my body.”

“I am strong.”  

Open your eyes. Most people notice some tension in their body when they say the first set of phrases and a relaxing sensation with the second. What about you?

A diet of toxic words and self-abusive insults harms your body and dampens your spirit. But when you make a conscious decision to feed yourself loving words, your spirit lightens and your body relaxes. You stop fighting with yourself and open the way for a peaceful—and more successful—weight loss journey.

Word Power


To release weight with less effort, be mindful of how you speak. Stop repeating unkind, disrespectful words to yourself and replace them with encouraging and kind words. I know… this may feel hard to do at first because you are so used to talking to yourself in a negative way. Changing any habit takes time. The important thing is to make the commitment to speak to yourself with compassion and then make it a practice that you develop. For example, if you catch yourself speaking disrespectfully to your body as you look in the mirror first thing in the morning or try on outfits for a special occasion, apologize to it by saying:

“I’m sorry. Please forgive me for speaking to you that way.”    

An apology to your body reminds you of your commitment to speak to yourself with kindness. Then, give your body a supportive message such as, “I intend to take good care of you” or, if this feels natural, “I love you” or “I want to love you.” You can also gently say the following words as a kind of mantra to infuse your body with calming energy: peace, love, ease, relax. Think of these phrases and words as anchors to help you stop, shift your focus and regain your confidence and strength.

Exit the Pity-Party

I know… we can all fall into complaining sessions with friends. And to a point, venting helps. But beyond the initial bonding through shared experiences or just needing a friendly ear to release frustration, complaining with others serves no useful purpose. If anything, these conversations weaken you. They taunt you to the cookie jar by justifying the limiting belief that, “Everyone agrees with me that it’s hard to lose weight, so what’s the point?”

But remember this: YOU are the point. Your health, your future, your dreams.

And when you join in toxic complaint sessions with friends and co-workers about how hard is to lose weight, how difficult it is to avoid sweets, or how impossible it is to find the time to exercise, you lose the point of you and your health. Reclaim your power and commit to no longer participate in negative conversations, in your head and with others. When you find yourself with people eager to jump on the complaint bandwagon, practice this: Say nothing, change the subject or, when possible, leave.

As you release the habit of complaining and speak supportive, encouraging words, you lighten your mind and heart. And when your mind and heart feel lighter, your weight loss journey becomes more peaceful… helping your body become lighter as well.

____

P.S. If weight loss is one of your goals, download The Davey Wavey Weight Loss Program, co-written by Diane Petrella. By building a stronger relationship with your body and through proper nutrition and a strategic exercise program, you’ll create lasting and sustainable weight loss with ease.

What Did You Do Today To Achieve Your Goal?

top-10-fitness-goals-1048808-TwoByOneWe all have fitness goals. Yours might be to lose weight, build muscle, increase definition or improve overall health.

Whatever it is that you want, each day is an opportunity to bring you one step closer to that goal. There’s no magic to it. The achievement of any goal is the sum total of many small steps taken over and over again.

This begs the question: What did you do today to bring you one step closer to your goal?

If you can list decisions that you made today in support of your goal, you’re on the right track. If you can’t, there’s good news. The day isn’t over yet and you still have time. Get on your gym clothes and treat your body to a workout. Cook up some vegetables. Search for a yoga class that you can attend. Don’t miss the opportunity that is today!

Goals can seem big and abstract. But even the biggest, most high-reaching goals can be broken down into individual, manageable pieces. Each day, make decisions in support of your goal. While each decision seems insignificant, the sum total of these small steps will be a big and dramatic change in your life.

P.S. For more help achieving your fitness goals, download one of my customized workout programs!

The Gym Is My Church.

Frenzy__Bodyscape_by_FrenzyModelWhen I was young, my mother would drag my family to mass each Sunday.

For a grueling 45 minutes, I’d fidget in my cold, aluminum chair listening to outdated Bible passages and sermons about the perils of birth control and homosexuality. More than anything, I remember the smell. The stale perfume of musty holy water and frankincense, it hung thick in the air like suffocating cobwebs.

Needless to say, the experience never resonated with me – and it certainly didn’t bring me closer to God, the universe or anything resembling truth.

In more recent years, I’ve found something that has. While it may sound ridiculous to some, the gym is my new church – and, for me, it’s a million times more effective. As Marquis De Sade once said, “Your body is the church where nature asks to be revered.”

As I’ve said before, our body is the vehicle through which we experience life. By keeping that vehicle in good condition, you’re honoring life and expressing gratitude. The act of sweating, running and lifting is prayer in motion – and, in this case, actions may speak even louder than words.

You don’t need a building of wood or stone in which to worship. Instead, you need only go outside your front door and take a run through nature. Through breath, you connect to your surroundings – and feel a sense of overwhelming and pervasive oneness.

When I run or lift weights, I find myself hypnotized by the rhythm of the movements. A set of repetitions – be it squats, crunches or bicep curls – turns my attention inward. Each exercise becomes a meditation that quiets my mind and centers my being.

This isn’t to say that church doesn’t work; it just hasn’t for me. Exercise, on the other hand, is truly sacred.

Is exercise sacred for you? Let me know in the comments below.

5 Tips To Improve Body Confidence!

Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program.

loveYou probably know how challenging summer can be when you’re worried about extra weight. Nothing like shorts and tank tops to trigger body insecurity, right? There is a solution and a way to embrace summer with confidence and joy. No, it’s not about changing your summer wardrobe into long-sleeve shirts and sweatpants. It’s about changing your mindset.

Here are my top 5 steps to getting body-confident, even in the hot weather:

1. Don’t Criticize… Apologize

Yes, you heard me… apologize. When you’re stuck in self-criticism about your heavy thighs or waist, you don’t need to deny how you feel. But you need to know how to stop. One way is to apologize to your body for speaking badly about it. As in any relationship, a heartfelt apology clears the air and helps you refocus. And the relationship you have with your body is as real as a relationship with a person. Use an apology to turn things around whenever you catch yourself in destructive thinking. Simply say to your body, “I’m sorry for talking about you this way.” Then do the best you can to end the negative self-talk and move on. Repeat as necessary.

2. Wear Clothes You Love

You deserve the best. So stop wearing clothes that feel uncomfortable or that you don’t like but only wear because they hide your body. (Plus, it can dampen your spirit to put on a dark, baggy sweater on a beautiful day, don’t you think?) Splurge a little on something you really love. It’s better to buy a few quality items you adore than 10 things that are “just okay” and happen to be on sale. And disregard what anyone says about what you “should” wear, especially to the beach or pool. Don’t force yourself to wear a bathing suit if you really don’t want to. If you feel more at ease in a t-shirt and shorts, go for it. Your comfort level—in clothes that make you feel good, too—is all that matters.

3. Compliment Others Generously

One of the best ways to shift attention away from your own body insecurity is to flatter someone else. If you like the blouse of the woman next to you at the check-out counter, tell her how pretty it is. If the cashier at the diner looks fabulous in her sundress, let her know. The more generously you give compliments instead of keeping your thoughts to yourself, the more love you give to the world… and the more that love comes back to you. Putting a smile on someone’s face keeps things in perspective because as you brighten their day, you brighten your own.

4. Pamper Yourself

Sometimes the hardest thing to do is the most important thing to do. While it’s never the wrong time to treat your body with love and respect, those moments when you feel especially insecure about your body are exactly when it needs your extra love and attention. Real body-confidence transformation can happen with just a small act of self-care. Maybe a gentle yoga class helps you feel more present in your body. Some love a leisurely hot tub soak or foot bath—while for others, booking a spa appointment for a facial or massage is in order. Even something as simple as a bright new lipstick, cute hair clip or hat can put a spring back in your step and raise that body confidence a few degrees.

5. Create your Self-Love List



I learned about the extraordinary educator, Marva Collins, in a positive psychology workshop. Marva founded a school in Chicago for disadvantaged students. These high-risk children excelled beyond anyone’s expectations and Marva received national recognition for her work.

So, what does this have to do with weight loss?

It’s simple. Marva understood the power of love. When her students misbehaved, Marva did not harshly discipline them. Instead, she instructed them to write a list of their positive qualities, from A to Z.

As they wrote “I am adorable, I am beautiful, I am courageous,…” Marva’s students flourished from her love-inspired approach.

Take a page from Marva’s notebook and create your own self-love list. Use her approach to improve your body confidence and overall self-worth. Write down all your wonderful qualities, from A to Z. (Yes, I know, there are some tough letters. Use a dictionary.) Start each sentence with “I am…”



Here are a few of mine:

“I am accepting of myself.”

“I am big-hearted.”

”I am confident.”



This isn’t just a “nice” exercise. This works because you train your mind and brain to scan for the positive. Do this regularly, and especially when feeling self-critical, to move beyond body insecurities and focus on what matters most.

If you dread summer activities and the more revealing clothes of hot weather, I invite you to try one or all of these steps and see if your mindset shifts. Experience what it’s like to allow your self-love and acceptance to rise… along with the temperature.

This Is What The Average Body Looks Like.

There’s no such thing as normal. But average is another cup of tea entirely. Using huge sets of available data, researchers have calculated the statistics for the average American 30-something male.

He’s 5′ 9″ tall and has a 39″ waist. His body mass index (BMI) is 29, just one short of the medical definition of obese. Based on the data, here’s what this average American male looks like:

USA-Frontmanmain.jpg

It’s no secret that the average American male is becoming increasingly round. Just 50 years ago, the obesity rate for men was just over 10%. Now, the obesity rate is around 30%. Yikes.

Of course, the average American male isn’t alone in the world. He has some buddies from other countries. Here’s what they look like and how they measure up:

Screen Shot 2013-10-09 at 11.14.15 AM

From left to right, it’s the US, Japan, Netherlands and France.

In Japan, the average BMI is 23.7. In the Netherlands, it’s 25.2. In France, 25.55.

The average American male, especially when compared to his counterparts, can serve as a reminder about the importance of exercise and nutrition. And who wants to be average, anyway? By moving more and eating smarter, you can certainly beat average – and dramatically improve the quality of your life.

What do you think of the average American male?