Erik's Weekly Fitness Tip: The Dark Side of Social Media

selfie
 

I’ve recently decided to do some Spring Cleaning on the focus of my newsletter and blog content. Instead of just providing fitness tips, I want to give you a broader view of what it takes to become and stay a fit person inside and out. Having a beach body is a popular goal for most, but physically fit people don’t just get that way from spending all their free time in the gym. They also have to adopt lifestyle changes such as removing negative forces from their lives. 

Social Media 

Because it is such an influence in most people’s lives, I thought I would start with social media. I would be lying to you if I said I do not enjoy social media. Just like you, I have my favorite pages that I frequently look at. While social media can be a great source of motivation or inspiration for some, it can also make others feel bad about themselves. 

#NoFilter

If you were to head to your Instagram feed right now, chances are you’d probably see a never ending stream of friends and celebrities looking like a million bucks. Their hair is perfect, their skin is glowing and their smile is beaming. Rarely do you see unflattering pictures of people looking tired, unfit, or in bad lighting. In the world of Photoshop and Instagram filters, everyone is striving for perfection but guess what—no one is perfect! It’s not that this person is necessarily lying to you, they are merely choosing to show you only part of the truth. That “perfect picture” probably took them 20-30 attempts. 

Delete, Delete, Repeat

You might be surprised to know that there is a physiological change that happens within us when we look at these photos. We might be having a perfectly fine day one second only to feel bad about ourselves seconds later. This behavior is not conducive to being a fit person.  Here is my challenge to you: If someone you follow (whether it be a brand, family member, celebrity, or friend) makes you feel bad about yourself after viewing their profile, DELETE them from your digital life. If the feeling persists, you can also take it a step further and DELETE them from your real life.  Instead, focus on the positive forces in your life; fitness, job, health, family. 

And lastly, STOP comparing yourself to others or being ashamed of your fitness level. Those “perfect people” have bad days too, they are just choosing to share a filtered version of themselves. 

*image by David Ramalho, Flickr

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8 Simple Weight Loss Hacks Anyone Can Do

losing weight
 

Losing weight (and keeping it off) can be an uphill lifetime battle for some. Not only is it taxing physically, but many people often suffer emotionally as well. Here are some simple strategies that will help you win the battle once and for all. 

Get a Teammate 

It is always easier to do anything in life when you have a strong support system. Whether this person is trying to also lose weight or they are just making sure you are held accountable, good teammates are priceless. 

Make Small, Realistic Goals

If you aim to lose 50 pounds in a week, you are going to be extremely disappointed when that scale barely moves at the end of 7 days. Instead, make easily obtainable goals. 

Lift Weights 

It's no secret that muscle burns fat. Strength train 2-3 times a week and that fat will start melting away faster than you can say "Super Size Me."

Avoid the Daily Weigh In

If you are constantly stepping on that scale to track your progress, you are going to drive yourself crazy. Losing weight should not become an unhealthy obsession, it should be the natural result of all your hard work. 

Eat a Treat

Denying yourself yummy food is going to just make you crave it more. Instead, allow yourself to indulge in one healthy treat once a week. 

Eat Carbs Correctly

Eat your carbs before you workout and then reduce complex carbs for the remainder of the day. 

JERF- Just Eat Real Food

A good rule of thumb is to eat food that only has one ingredient (fruits, veggies, meat.)

Keep a Food/Fitness Journal

There are lots of digital tools that will help ease this process. I happen to really like MyFitness Pal :)

Good luck! I know losing weight can feel like a chore, but if you follow these simple weight loss hacks, you'll be slim in no time. 

*image by Joshua Earle, Unsplash

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Erik's Weekly Fitness Tip: 3 Ways To Avoid Injury

injured athlete
 

Let’s face it, all of us at some point have either suffered from a fitness related injury or we know someone who has. Whether you have exprienced a serious injury, such as a torn ACL (OUCH), or a more minor incident such as a sprained ankle, being injured is no fun. Period. 

Not only does being injured take a toll on you physically, but it can also have emotional effects. It’s not uncommon for injured athletes to feel a loss of identity when they can no longer perform their sport. Luckily there are preventative measures you can do that will help keep you at the top of your game (and away from the sidelines.)

1. Ice

I can tell you from personal experience that ice baths are about as fun as paying your taxes. However, they are a simple and effective way to quickly reduce inflammation in our body.  An 8-10 minute ice bath, 1-2 times a week will help prevent inflammation related injuries.  

2. Nutrition

Whatever nutrition habits you practice (paleo, vegan, or vegetarian), you have to make sure you eat enough and that you keep the junk to a minimum. A fine tuned balance of carbs, fats and proteins will not only help your body recover quickly but it will give you a sustained amount of energy. A diet high in sugar and processed carbs will only create more inflammation in your body, thus increasing your risk of injury.  

3. Sleep

Sleep is the most important thing you can do for yourself. It gives your body a chance to recover and repair from strenuous workouts. The truth is, you don’t build muscles and increase strength while you are exercising, but while you are resting. Sleep also helps lower blood pressure and regulate stress hormone levels that affect and control your appetite. 

*image by Flickr

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