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Folks, you know I’m a long-time believer in intermittent fasting for longevity, autophagy, mental clarity, fitness performance, metabolic health, and more. I’m excited that Dr. Jason Fung has stopped by the blog today to share a bit about common fasting mistakes. Enjoy!

So, you’ve decided to add some fasting to your lifestyle. Excellent. No matter how much you have (or haven’t) read on the topic, you’re likely to find aspects of fasting to be challenging or even frustrating. It can be hard to stay on track when you’re feeling hungry, irritable and not really noticing any changes.

It’ll become tremendously easier once you begin to experience the health benefits of fasting, but we all know it takes a little while for that to happen. Benefits like mental clarity and improved energy will show up sooner than significant weight loss. Plus, the benefits you experience will depend on what kind of fast you’re doing and how well you stick to it.

But if you’re making fasting mistakes, you might never accomplish the benefits you were hoping for. . Before you throw in the towel, I want to help you identify some possible fasting pitfalls you might not be aware of and also help you avoid them. Plus, don’t miss the Number One reason fasts fail, shared at the end of this article.

1. You’re Snacking or “Grazing”

Look, the entire purpose of a fast is to contain your eating within certain windows of time. Snacking or “grazing” all day long is basically the opposite of fasting, so stop thinking that you can get away with it. Fasting is “on” or “off”—there is no gray area. Even having “just a bite,” no matter how healthy or how little, will almost invariably kick your body out of fasting mode and will interfere with the healing process responsible for fasting’s many benefits. It also creates a situation where your body is producing insulin all day long. Bad idea.

Avoid grazing by putting snacks and food out of sight. The phrase “out of sight, out of mind” really applies here. You’ll be amazed how much easier it is to bypass snacking when the food isn’t sitting right in front of you. If you snack out of habit, get creative and find new, non-food based habits. If your snacking comes from genuine hunger, you may need to re-evaluate the meals you eat during your eating window. Make sure you’re getting enough healthy, unsaturated fats with each meal as these will keep you satiated for longer.

2. You Aren’t Drinking Enough Water

This is not only a common fasting mistake, but a mistake most people make no matter what their diet is. Drinking a minimum of eight glasses of water daily is essential to staying hydrated and healthy. Some signs that you aren’t drinking enough water include dizziness and lightheadedness, feeling tired, or constipation.

Even worse, when you don’t drink enough water, your brain may try to trick you into thinking that you’re hungry, so you get the vitamins and minerals you’re lacking. Minerals like potassium and magnesium are essential to your brain health. So don’t be surprised next time you feel hungry but find that drinking a glass of water makes the appetite disappear. Various kinds of tea are also a satisfying way to hydrate, or try some bone broth if you’re truly struggling.

3. You Aren’t Consuming Enough Salts

Speaking of vitamins and minerals, appropriate salt intake is vital to your health. Now, when I say “salt,” I’m not talking about the kind you put in a shaker. I’m talking about electrolytes, which are essential to your diet. Sodium (Na), which is also commonly known as table salt, is one of these electrolytes, along with potassium (K), magnesium (Mg), calcium (Ca), and chloride (Cl).

How can you tell if you’re low on electrolytes? Some symptoms of electrolyte deficiency are anxiety, irritability, trouble sleeping, muscle spasms, fatigue, digestive issues, and dizziness. If these are the kinds of symptoms you experience during your fast, lack of electrolytes could be the answer. Try taking some pink Himalayan rock salt and placing it under your tongue to dissolve. You can also try drinking some pickle juice — just make sure it’s from high-quality natural pickles and not the kind made with sugar.

4. You’re Eating Right Before You Go To Sleep

Your body needs time to digest all the food from your last meal before you go to sleep. If you’ve scheduled your eating window to happen right before bedtime, your body will be taking all the time you’ve allotted to rest to digest instead. That takes energy, and instead of waking up feeling restored and ready to take on the day, you’ll just feel tired.

When you’re following a fasting plan, a seven-hour window is an ideal amount of time to leave between your last meal and when you go to sleep. Even three or four hours is enough to make a difference. Unfortunately, with crazy work schedules and early mornings, a lot of people aren’t able to stick to that three- or four-hour window. It’s more like get home, eat dinner, and go straight to bed. If this is you, the next best thing is to eat a light meal, like salad, and avoid a meal filled with carbohydrates and protein.

5. You’re Eating Too Much of Some Food Groups

When we cut certain foods from our diet, especially carbs, it’s easy to rely on other food groups, like nuts and dairy. They’re readily available and a staple of most diets.

Nuts are a low-carb, healthy fat option, but only in small amounts. They’re great to add to fruit or veggie salads, and they’re easy to grab a handful of when you need a quick snack. But those quick snacks can add up, especially on top of eating full meals. Nuts are high in good fat, low in carbs, and are a good source of protein, but too much protein can be detrimental to your fast. Excess protein that your body doesn’t need is converted to glucose and stored as fat. If you’re fasting to lose weight, this is the exact opposite of what you want.

Dairy, the other easy food group that too many people defect to, can cause inflammation, upset stomach, bloating, gas, and other kinds of discomfort. If this is a pattern you’ve noticed with your own health and eating habits, try cutting out dairy for a few weeks and see if these symptoms improve. If you haven’t noticed these symptoms, be more mindful of your eating habits and track how you feel after eating dairy.

6. You Aren’t Eating Enough of Certain Food Groups

As easy as it is to eat too much of one food group, it’s equally easy to not get enough of another. Just because you can eat “whatever” you want during your eating window doesn’t mean you should. Empty calories and junk food are momentarily satisfying, but they don’t fuel your body. Eating the right foods provides your body with the nutrients it needs to thrive throughout the day; these foods will also keep you feeling fuller, longer.

Vegetables are one of the best food groups to keep you nourished and thriving. They’re low calorie and they provide different vitamins and minerals like potassium, fiber, folate, vitamin A, and vitamin C. Fruits are also healthy, but don’t overdo it, as most are high in sugar. Fruit juices typically have added sugar as well. Naturally flavored drinks and teas are the healthiest option. Nuts are high in fat and a good source of protein, as are eggs. Refined carbohydrates and sugars are highly unnecessary for your body and if you’re going to include them in your meals, there should be very little.

7. You’re Pushing Your Body Too Hard

Did you dive off the deep end and go from zero fasting to attempting 24-hr fasts every other day? Back up and take a more moderate approach first. Don’t expect fasting to be easy right away. Not only will your body need time to adjust, but your mind will, too. If you’ve been accustomed to three square meals a day, plus snacks and calorie-filled drinks, your body has gotten used to this routine.

Your body needs time to adapt. First it burns through stored sugar and then it will start burning body fat for energy. Start slow and get a feeling for this new practice. You can start with a twelve-hour fasting period and twelve-hour eating window. When eight hours of that fast are during your sleeping hours, this window is relatively easy. Once you’ve become accustomed to this schedule, you can reduce your eating window to ten hours. Continue decreasing your eating window by two hours every one to two weeks, until you’ve hit the fasting period you want.

8. You Have the Wrong Mindset

Fasting provides your body with everything it needs to thrive, but without the right mindset, you’re bound to fail. Focusing on the negative, like not being allowed to eat certain foods or at certain times, will easily spiral into other negative self-talk. The harder you are on yourself, the more difficult it is to achieve success.

Rather than thinking about how hard the fast is, focus on the positive that will come out of it. Fasting allows your body to heal. Fasting can help you lose weight. You’ll feel more energized and have a clearer mind. Whatever the reason you’ve chosen to fast, focus on that. Fasting with a friend, family member, partner, or online community is another way to hold yourself accountable and can be very helpful.

9. You’re Too Stressed

When you’re stressed, your body releases a hormone called cortisol. Cortisol is problematic when fasting because it can prompt your body to break down muscle tissue instead of fat. When fasting, your body should tap into stored body fat and preserve your healthy muscle tissue.

If you’re stressed on occasion, this shouldn’t cause much of a problem. But if you’re chronically stressed, that constant release of cortisol can lead to a breakdown of muscle tissue.

Not sure if you’re stressed? Here are some symptoms:

• Teeth grinding
• Muscle tension
• Headaches
• Apathy
• Anger
• Digestive problems
• Fatigue
• Trouble concentrating

Alleviate stress with deep breathing, positive visualization, an epsom salt bath, and stress-relieving teas. If you can, take some time off from work. If you’re an outdoorsy person, relax in nature.

10. You’re Inactive

Being inactive is one of the biggest mistakes people make during their fast. If you aren’t eating, you should rest and save your energy, right? Wrong. Exercise is a great way to improve your fasting. Activity increases fat burning and boosts circulation. Going outside and getting some sunlight and fresh air can improve your mood, making you more likely to stick to your fast. Movement generally makes people feel better than sitting on the couch inside all day; being inactive makes you cold, tired, and unfocused.

Since a lot of people work sedentary jobs that tie them to a desk all day, exercise isn’t a convenient way to stay active. But taking a short walk or stretching are two easy ways to get your blood flowing throughout the day.

Fasting shouldn’t be synonymous with suffering. If you’re feeling deprived during your fast, be sure that you aren’t making any of the above fasting mistakes. Ease yourself into your fast, stick with it, and enjoy the results when they come with time.

But there’s one more—in fact, the number one reason fasts fail….

Can you guess what it is?

***Giving Into Cravings

Which is why I want to tell you about my new favorite secret weapon for staying fasted longer and with less difficulty: Pique Fasting Teas. Why tea? The combination of catechins and caffeine gives you a higher chance of experiencing tangible benefits from fasting. It suppresses hunger cravings, boosts calorie burn and supports malabsorption of unhealthy fats and sugars.

These Fasting Teas include ingredients targeted at maximizing the fasting experience:

1) Organic highest ceremonial grade matcha, which increases levels of l-theanine to calm and tide you through your fasts with ease. 2) Organic peppermint, which is a natural appetite suppressant with calming properties. 3) Proprietary blend of high catechin green Tea Crystals, which regulate the hunger hormone ghrelin and increase thermogenesis (burning fat for fuel). This helps you to stay fasted and see quicker results. 4) Additional plant ingredients including ginger and citrus peel to support digestion and enhance autophagy.

As with all of Pique’s teas, you can rest assured these are pure and Triple Toxin Screened for pesticides, heavy metals and toxic mold. For a limited time only, if you order through the Mark’s Daily Apple link, you can get up to 8% off and free shipping (U.S. only).

Thanks again to Dr. Jason Fung for today’s post. Have questions on fasting protocols or missteps? Share them below, everybody, and have a great day.

The post Top 10 Fasting Mistakes and How to Avoid Them appeared first on Mark’s Daily Apple.

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Eating too much cheese, not drinking enough water… these are both reasons why you might find yourself slightly backed up from time to time. It is unlikely that you would think to look to your workout routine as the cause of your digestive distress. While exercise is generally good for the body, there is one […]

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I was over being a factory worker. I spent my lunch breaks smoking cigarettes and eating 5 dollar footlongs. Who knew that footlong subs weren’t healthy? I wanted to reclaim my health and find a more exciting career. Being a firefighter seemed cool and different. When I decided to take the upcoming firefighter exam for the city of Columbus, I knew that the physical portion would be difficult. I hadn’t worked out since childhood sports and smoked a pack a day. That’s when I started researching the optimal diet and workout routines. Like everyone in the early stages of their health journey, I tried everything.

Jogging had become my salvation. No matter how long my workday was, or how physically drained I was after clocking out, I would run 3 or 4 miles on the trail. I was trying to out-train my diet. I felt prepared to take on the physical exam after months of cardio training and zero strength training. The test was pretty easy besides dragging a 200 lb dummy around. I did fine, but I didn’t stand out. Onward and upward. I was now “skinny-fat” with no idea how to eat. It didn’t take long to realize that the fad diets and chronic cardio weren’t going to cut it. I wasn’t seeing the results I had hoped for. This was motivation for me to get better—to get stronger and wiser.

Thank you, Google, for introducing me to Mark’s Daily Apple and the Primal community. When I discovered the treasure that is the Primal Blueprint, everything got easier. It provided clarity on how to eat and move like I was meant to. Implementing the lifestyle laws that Mark created was easy: lift heavy shit a couple times a week and keep it moving. I ditched the 5Ks in favor of HIIT and hill sprints. My kettlebell and cobweb-covered pull up bar in the basement were the only gym equipment I needed. Once I could do twenty strict pull ups in a row, I began adding weight by hanging a bowling ball in the bag over my shoulders like a backpack. I quickly worked my way up to “mastery level” on the PEMs.

My diet was simplified. I found three or four go-to Primal meals and cycled through them weekly. Steak and cauliflower mash with greens is still a favorite of mine. No more Miller High Life, more Cab Francs. No more cigarettes, more kettlebell swings. Friends and family noticed my transformation and from there I became their ancestral health advocate (AHA). I became deeply passionate about ancestral health and teaching people how to eat. Once you go Primal there is a tendency to want to pay it forward.

Throughout this shift towards a Primal lifestyle, I was still grinding and testing my way into the fire service. I finally landed a job! I was officially a full-time firefighter and paramedic. Things did not get easier from there, however. I had job stability and my money problems went away, but my health suffered—mainly my sleep quality. Like most first responders, I developed shift work sleep disorder and chronic stress. My days off were now dedicated to recovery from sleep deprivation. Grumpy and tired was my new default. I realized early on that this would not be a sustainable career path if I valued my health and longevity.

Around the same time, Mark developed the Primal Health Coach Institute. After many discussions with admissions director Laura Rupsis, I decided to pull the trigger and enroll in the course. Four months later I was certified, smart AF, and ready to coach.

Now my off-duty days are spent researching and coaching first responders (my niche) to better health. I teach firefighters across the nation how to survive the fire service by incorporating ancestral health techniques. My philosophy on health has now been published in Firehouse Magazine and EMS World Magazine. If you can get through to firefighters, you can get through to anyone. Eventually, hangry firefighters will be a thing of the past and the fat-adapted will prevail. So here I am, having steak and eggs with broccoli and having a lasting impact on the fire service.

Ancient philosophy has provided me with a guide to the good life. The Primal Blueprint and ancestral health have provided me with a guide to the healthy life. By combining the two, I provide clients with peace of mind and peace of body. Mark Sisson wants to change the lives of 100 million people. I am hell-bent on creating a healthier fire service. Here’s to a life full of good food and gratitude. Your health, your hands.

Nick Holderbaum

Primal Health Coach profile

The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.

The post I’m Hell-Bent On Creating a Healthier Fire Service appeared first on Mark’s Daily Apple.

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If you are in tune with the health and wellness chatter, you have probably started to hear the term MCT oil a lot more in recent years. What is this new craze? Is it better than coconut oil? Is it even good for you? Are you missing out on amazing health benefits by not taking […]

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Foil pack dinners offer the ease and convenience of single packs with zero clean-up: an attractive option for anyone looking to make the most of their evenings (while still putting a healthy meal on the table).

We think this light and tasty salmon with asparagus pack is the perfect spring dinner—and Primal Kitchen Lemon Turmeric Dressing and Marinade makes it even easier. Four main ingredients, and supper is served!

Servings: 2

Time In the Kitchen: 15 minutes

Ingredients:

• 1 bunch fresh asparagus
• 1 large salmon fillet (1/2 lb./225 g), cut crosswise in half
• 3 tbsp. parsley, coarsely chopped
• 6 tbsp. Primal Kitchen® Lemon Turmeric Dressing & Marinade
• 1/4 tsp. black pepper
• 1/4 tsp. sea salt
• 1/2 lemon for garnish (optional)

Heat oven to 375ºF.

Divide raw asparagus and place half as well as a half salmon fillets in 2 large sheets heavy-duty foil. Fold up all sides of foil slightly to form rim. Pour 3 tablespoons of Primal Kitchen Lemon Turmeric Dressing & Marinade over each fillet half and asparagus stalks.

Bring up foil sides. Double fold top and ends to seal each packet, leaving room for heat circulation inside. Place packets in single layer in shallow pan.

Bake 15 min. or until fish flakes easily with fork. Cut slits in foil with sharp knife to release steam before opening packet. Top with additional dressing, lemon slices and chopping parsley as desired.

Nutritional Information (per serving):

• Calories: 378
• Net Carbs: 5 grams
• Fat: 26 grams
• Protein: 31 grams

The post Salmon Foil Pack appeared first on Mark’s Daily Apple.

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When you hear the word “workout”, you probably conjure up images of strapping on your running shoes or grabbing your hand weights and performing some form of exercise. However, there is a new type of strength training that researchers feel could lower blood pressure and boost both cognitive and physical performance. Inspiratory Muscle Strength Training […]

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Refined grains, added sugars, seed oils, and soy often hide in our food under scientific names or within other ingredients. Find out how to read a nutrition label so you can spot them.

The post Why You Should Know How to Read a Nutrition Label appeared first on Chris Kresser.

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If we work in the health and fitness industry, that means we’ve got it all together, right? We look good, feel good, move well, and love our bodies too?

Ummm… Nope.

Whether we’re coaches, trainers, or other specialists, most of us have our own struggles and challenges when it comes to body image.

Here’s the reality: Health and fitness professionals aren’t above or immune to the body image struggles they help many of their clients navigate. In fact, our culture, and the fitness industry, in particular, can be ruthless toward coaches and trainers who don’t fit the image typically associated with our profession.

Some quick stats: Approximately 80 percent of women in the U.S. and Canada struggle with body image. In other words, it’s super common — and that includes trainers, coaches, and other health professionals.

On TV, on social media, and in magazines, images of personal trainers are pretty consistent — and fall within a pretty narrow idea of what fit and healthy looks like.

Want to test this out? Try Googling “personal trainer.” You’ll find plenty of images of men, mostly white, lean, young, visibly muscled, and with no visible disabilities.

Google “female personal trainer” and you’ll find mostly while, lean, young, able-bodied and lightly muscled women in skimpy clothes. (This exercise is adapted from Dr. Larissa Mercado-Lopez’s example using the term “fit woman.”)

Do You Need to “Look Fit” to Be a Successful Coach or Trainer?

The idea persists in many corners of the fitness industry that when you’re a trainer, your body should be your calling card — and if you “can’t walk the talk,” you have no business helping others toward their fitness goals.

Meanwhile, in the real world, many extraordinary coaches — who really know their stuff and who are out there in the trenches helping their clients live their best lives — struggle when their body size, body fat, strength levels, ability, or age doesn’t line up with what they’ve been told a coach should look like.

They may look nothing like trainers they see on TV, on their Instagram feed, or in a workout video. Because, after all, they’re human. Like me. Like you.

I’ve been there.

At times, I’ve personally been criticized for not being the “picture-perfect” image expected of a fitness professional.

Several years ago, after a difficult period rife with personal struggles including the unexpected death of my father, the end of a six-year relationship, the loss of one of my businesses, and an injury that led to chronic pain, I gained about 10–15 pounds.

During that year:

• I received scrutiny and negative comments on my YouTube channel. Viewers would ask, “What’s wrong with your body? Why don’t you look the same as you used to?”
• A woman in my community warned other women not to come to my gym because they might end up “looking like me.”
• And a colleague who was speaking at an event I was hosting insinuated to my staff that I was fat (believing that calling me fat was an insult).

And to be clear, in many ways I fit into our society’s expectations of what a trainer should look like. I’m young, white, able-bodied, and have visible muscle tone. I had simply gained a bit more body fat and wasn’t looking as lean and “fit” as our fitness culture suggests all fitness professionals should look.

With so much criticism and scrutiny, and such a narrow notion of what fit and healthy looks like, no wonder so many of us struggle with self-doubt if we don’t fit the mold perfectly.

Life is (hopefully) long, and bodies change.

If you feel like you’re in mint condition from head to toe, that’s awesome. But there’s a good chance that you’ll experience a change at some point.

As we go through common life experiences, most of us will experience a fluctuation in our body shape, body fat, or fitness.

Such changes may be related to the demands of parenting, the general busy-ness of working or running a business, illness, injury or pain, caring for a loved one, moving, financial stress, grief after a loss, or just aging in general. Even just a natural shift in interest or priorities can bring a shift to our appearance.

And there’s nothing wrong with this. It’s real life.

Quick personal story about this: In 2012, the same year I mentioned earlier, I injured my back deadlifting in the gym and started having chronic back pain.

At a Girls Gone Strong meetup later that year, I was working out with some fellow fitness professional friends. As they did weighted pull-ups and deadlifted more than double their body weight, I lay on the ground doing breathing and rehab exercises.

I remember feeling so discouraged and depressed because so much of my self-worth was still wrapped up how my body looked and what it could do.

Now I understand that there was nothing wrong with me. My body was responding to the demands and changes going on in my life.

That experience didn’t make me a worse coach or fitness professional — in fact, it made me a better one.

In the end, it made me:

• More compassionate toward myself and others.
• More understanding of what other people might be going through.
• More capable of helping clients adapt their health and fitness practices to the challenges and changes life brought to their doorstep.
• More relatable to my clients who were struggling with injury, chronic pain, or loss of ability.

I learned that, with the right mindset and approach, personally struggling with body image can actually be an asset for any health and professional.

Here’s how you can do that.

1. Know who you want to help.

Here’s the deal: If a client doesn’t want to work with you based on your size or age, for example, they are probably not your ideal client.

For every client who doesn’t want to work with you because of your body size or age, there are likely other clients who do want to work with you precisely because they feel understood by you.

Think about it like this: So many people (especially women!) are struggling with body image. As mentioned, more than 80 percent of women report being dissatisfied with their body.

In addition, 75 percent report engaging in disordered eating behaviors and symptoms — and most health, fitness, and nutrition professionals don’t know how to help them.

You could be the coach who “gets it.”

If you learn how to help clients (once again, especially women!) with body image issues, you will not only make a big difference in their lives, you will tap into a lucrative client base while also embracing your own body and experience.

Bottom line here: Dedicate yourself to helping the people who need you.

They’re the people who will appreciate and benefit from the unique insight, understanding, and compassion you can bring.

2. Lean into it.

You may not know it, but your familiarity and personal experience with body image struggles actually provide amazing coaching insight.

If you want to help people (especially women) navigate their own challenges with body image, move past fad dieting and disordered eating, and avoid falling into the comparison trap, you already have a head start because you know how they feel.

You can you relate to what they’re going through, and you may already have a good idea of the type of support they need.

Don’t downplay how valuable this is. Let your own experiences enhance your compassion and empathy for clients who are struggling.

Lean into questions and conversations about body image.

Rather than turning inward and worrying about how your body shape, size, or appearance might be perceived in the fitness space, own it! Commit to learning the best approaches for working through body image struggles and set yourself apart in your field as an amazing resource for women.

3. Acknowledge and embrace life’s changes.

As I pointed out earlier, the human body ebbs and flows in response to life’s circumstances. These fluctuations are normal and healthy.

For most of us, the shape of our body, the amount of body fat we carry, and our fitness level will fluctuate as we move through life.

Coaches are not immune to the full spectrum of life experiences.

Phases of life that rob us of sleep and ramp up our stress levels often result in a bit of weight or fat gain. Other things such as travel, busy periods at work, teething babies, back-to-school season, a big move, and large family events can be disruptive to our usual routines and can potentially have the same effect.

It’s OK, and it’s often temporary. There’s this mistaken belief that a person’s weight should remain the same year ‘round.

It’s not that it necessarily shouldn’t remain the same, but fluctuations are common and normal, depending on what’s going on.

Don’t hold yourself to unrealistic standards to which you would never hold your clients.

And don’t bet on your abs to attract new clients and keep your current ones coming back. Bet instead on your skills, your knowledge, your compassion and understanding, and your lifelong commitment to being a great coach and role model.

4. Understand and unpack your beliefs.

As we mentioned earlier, the media tends to present a pretty narrow definition of what a trainer or fitness professional “should” look like. And with such pervasive messaging all around you, it’s easy to let that definition mess with your head and make you feel like you don’t fit in or aren’t qualified.

But this is an opportunity to really get at the heart of those messages, understand where they come up, and unpack your own beliefs.

This can involve recognizing what beliefs you may have (whether subconsciously or consciously), getting introspective about them, and sometimes deliberately reframing them.

For example…

Beliefs about sex and gender.

Some very capable women in the fitness industry have told me that some men won’t hire them because they don’t trust that a woman can help them with their goals. Yet, we don’t often hear women say they don’t believe male coaches can do anything for them.

Think back on the images that show up when you Google “personal trainer” (mostly young, muscular men). And think about the fact that we live in a culture that still encourages women to be small… Is it surprising that many still hold on to these beliefs?

Beliefs about race.

There are some forms of exercise that some people aren’t “expected” to do or certain fitness communities where some people don’t feel welcome or represented.

For example, Sonja R. Price Herbert started Black Girl Pilates because many Black women felt Pilates wasn’t for them. They didn’t see many Pilates instructors who looked like them or knew anyone in their communities who were doing Pilates.

Why might that be? Do Black women really not do Pilates? Or is it that Black women are not represented in Pilates media and advertising, so fewer Black women consider trying Pilates and becoming instructors?

Beliefs about age.

If you have limiting beliefs about age, try reframing how you think about it. For example, are you “too old to be a trainer?” Or are you a seasoned coach with wisdom experience earned over many years?

Beliefs about size.

Are you “too big to be a trainer?” Or are you a trainer who has walked (or is walking) a proverbial mile in your clients’ shoes and knows first hand what they’re going through?

Beliefs about eating habits.

Have you “fallen off the wagon?” Or are you a trainer who understands what it’s like when life’s circumstances cause a shift in priorities and affect your ability to care for yourself, and you have personal experience with strategies that can help you resume better habits?

By recognizing and evolving your own beliefs, you will be better prepared to understand, connect with, and empower your clients.

Not to mention you will gain freedom from old, self-limiting beliefs yourself.

(By the way, we explore this more deeply in our GGS Level 1 Coaching Certification, where we offer a host of strategies to help you identify, examine, and work through your beliefs.)

Hint: This exercise of recognizing and reframing your beliefs is also something you may try with your clients.

5. Build your own body image bootcamp.

As a fitness professional, you probably help many of your clients work through their own body image struggles with empathy and compassion. You deserve to turn that same empathy and compassion toward yourself and give yourself some grace throughout the process.

As you would with your clients, here are some strategies you can put into practice in your own life.

Take notice of every time you are having a negative thought about your body for the next two weeks.

Every time you notice a negative thought, soften it just a little, neutralize it, or reframe it into a positive thought. For example, “I hate my thighs” could become “My thighs aren’t my favorite” (softer), “This is what my thighs look like right now” (neutral), or “My thighs are really strong and powerful” (positive).

You can also blow up the negative thought completely by making yourself laugh: “My thighs touch so I can have more room to hold more puppies and catch all the snacks that fall on my lap.”

Find the approach that feels best to you. It’s different for each person. And some may feel better on different days or at different times, or depending on the part of your body you’re thinking about.

Spend some time reprioritizing what you see on your social media feed.

Stop following people and companies whose content makes you feel bad about yourself. Start following people and companies that include many different body shapes and sizes, ages, races, and ability levels in their feed.

Start following someone who inspires you for reasons other than what their body looks like.

Make a list of things you’re really good at and accomplishments that have nothing to do with how your body looks.

Keep a journal in which you write down things you’re happy about or proud of — and I use the term “journal” loosely. This could be as simple as a list in your phone’s “notes” app.

Some examples:

• “I’m a really good listener.”
• “I’m a very trustworthy person.”
• “I have an infectious laugh that makes other people smile.”
• “I’m progressing steadily through my certification despite life’s ups and downs.”
• “My client told me I’m the first trainer who helps her feel comfortable in the gym.”
• “I’m really reliable. I always do what I say I’m going to do.”

Make a list of things you love (or like, or tolerate) about your body.

Your list can include things related to your performance, your appearance, or neither. For example:

• “I love how loud and ridiculous my laugh is.”
• “I like how big my hands are. They make me feel strong and capable.”
• “I like how I can just wash my hair and let it air dry and it still looks OK.”
• “I’m really grateful that my body isn’t allergic to animals because I love them.”
• “My quads are huge and I tolerate them because they help me squat a lot of weight.”
• “I’m really good at heavy Turkish get-ups.”

Remember: women are whole people with ownership and autonomy over their own bodies.

That is, they get to choose how to use their body, what decisions they make about their body, and what goals they have. This is as true for your client as it is for you.

Hint: You can use the above practices and exercises with your clients too.

6. Develop your confidence from the inside out.

Having confidence that you can help your clients work through body image struggles is an incredibly valuable skill.

(Remember: about 80 percent of women struggle with their body image. That’s eight out of ten women; women from all walks of life.)

Your work in this area is so important. And tons of clients are out there, waiting for you to help them!

But what is a confident coach? For one thing, it has nothing to do with having six-pack abs.

Confidence is built from the inside out.

• A confident coach has put in the time and effort to understand where clients are coming from and how to serve them.
• A confidence coach doesn’t just inform their clients. A confident coach knows how to empower their clients.
• A confident coach knows that confidence is built through time and effort. It requires stretching yourself to try new things, expand your understanding, and get out of your comfort zone.
• A confident coach embraces their personal experiences and knows how to turn them into a superpower.

Right now, your own struggles might seem like a limitation. But if you embrace them as part of your experience and combine them with ongoing training and education, they can become one of your greatest assets.

Finally, and this is an important point…

Confident coaches know when to say “I don’t know” and “That’s beyond my scope of practice.”

Understand your scope of practice and know when and to whom you should refer a client when necessary.

7. Lead by example… and keep learning.

As a fitness professional, one of the best things you can do is lead by example.

You have an incredible opportunity to be a force for good in your clients’ lives.

Your ability to help your clients is what’s most important. It’s what will build your track record and reputation and help you become a successful coach.

Keep honing your skills, keep learning how to help your clients, and keep showing up authentically. Have confidence in knowing that you do belong in the fitness space and you are qualified to lead and to help others.

Remember: you have much more to offer your clients than “fitspo abs.”

What your body looks like has no bearing on your knowledge or your capabilities as a coach.

Don’t let those beliefs hold you back. Leave those messages behind and focus on being a great coach.

Embrace this opportunity, and a thriving career filled with meaningful work awaits.

If you’re a health, fitness, or nutrition professional (or you want to be)…

Learning how to coach clients, patients, friends, or family members toward their health, fitness, and performance goals — while navigating your own body image struggles — is both an art and a science.

If you’d like to learn more about both, consider enrolling in our GGS Level 1 Certification, which opens for enrollment VERY soon.

Learning how to properly coach women could transform your career — and change the lives of your clients.

And our Girls Gone Strong Level 1 Certification is the most respected coaching certification in the world for working with women.

Most coaches and trainers don’t realize that coaching women is different from coaching men.

The truth is, coaching women requires a different set of skills and knowledge that goes beyond understanding the anatomical differences.

This certification gives health, fitness, and nutrition professionals — and aspiring professionals — the skillset, knowledge, and toolkit they need to successfully and confidently coach women.

Our Coaching and Training Women Academy has certified thousands of professionals in 60+ countries around the world. Their results have been astonishing.

Now, we’re offering all that knowledge and training to you.

Interested? Add your name to our no-obligation pre-sale list. You’ll save up to 33% and secure your spots 24-48 hours before the public.

On April 16th, 2019 we’re opening enrollment to our GGS Level 1 Certification to a limited number of students.

To learn more, check out our pre-sale list which gives you two huge advantages:

• You’ll pay less than everyone else. The students who are most eager to level up their coaching skills are our most successful students, so we like to reward those who join the pre-sale list by offering a discount of up to 33% off the general price.
• You’ll get to enroll early. We only open enrollment twice per year, and spots always sell out FAST. By joining the pre-sale list, you have the chance to enroll 24-48 hours before the general public, increasing your chances of getting a spot.

Women want to work with coaches who “get it.”

They’re looking for health, fitness, and nutrition pros who understand them, know how to support them, and are committed to making a REAL difference to their health.

And our GGS Level 1 Certification is the solution. This is your chance.

Stand out. Build a thriving career. And make the kind of difference you were born to make.

JOIN NOW

The post Am I Fit Enough to Be a Trainer? appeared first on Girls Gone Strong.

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Research of the Week

Statins linked to diabetes, again.

A ketogenic diet helps relapsing MS patients lower fatigue, reduce depression, and lose weight.

Indigenous Australians traded pottery with Papua New Guineans for thousands of years.

A fatty liver epidemic in young people is bad news and simply shouldn’t be happening (but is).

Narcissists make better citizens.

New Primal Blueprint Podcasts

Episode 328: Dr. Loren Cordain: Host Elle Russ chats with the creator of the original Paleo Diet, Dr. Loren Cordain PhD.

Episode 329: Dr. Lindsay Taylor: Host Brad Kearns chats with Dr. Lindsay Taylor, PhD and co-author of the Keto Passport.

Health Coach Radio Episode 8: Kama Trudgen: Kama Trudgen runs health retreats for the indigenous Yolngu people of Northeast Arnhem Land, Australia, helping them reclaim health using traditional diets and lifestyle practices.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Not grazing on junk all day long is “starving,” apparently.

Irish soil contains microbes that fight drug-resistant bacteria.

Interesting Blog Posts

Ancient animal urine could reveal the history of animal agriculture.

A sandwich with pickles instead of bread? Sure, why not.

Social Notes

Enter now to win a Cuisinart Airfryer, $200 in Primal Kitchen loot, and a $100 gift card to PrimalKitchen.com.

My quick, effective road workout when I’m traveling light without gym access.

Everything Else

This seems like a good use of GMO technology: blight-resistant American chestnut.

Google pulls the plug on its glucose-monitoring “smart lens” they’d been working on since 2014.

Raw eggs in milk, carrots, steak, lamb chops, liver, and the odd ice cream sundae: Marilyn Monroe’s diet.

Things I’m Up to and Interested In

Virtual health summit you should attend: Habits to Thrive, a 7-day summit hosted by Deanna Wilcox, Anya Perry, and 17 other Primal Health Coaches.

Study I found interesting: Drug and alcohol use and life satisfaction.

Positive side effect I’m hoping develops: Scientists are mad that T-rex bones are going for millions on eBay rather than remain in the public trust. But what if high prices and private sales spur more finds and more discoveries?

I think there are better ways to lose weight: Than swallowing 3-dimensional cellulose matrix tabs that expand in your stomach and take up space.

I can’t think of a better way to gain weight: “…eating behaviors of modern consumers may be guided by a predominant goal to attain the subjective experience of complete fullness.”

Question I’m Asking

Some high-end coffee places are banning milk, sugar, and cream, arguing that the extra additions detract from the true coffee experience. What do you think of food establishments with draconian policies like that—snobs or real artisans?

Recipe Corner

• Puerto Rican roast pork with pickled bananas.
• Paleo shrimp taco bowl.

Time Capsule

One year ago (Apr 14– Apr 20)

• A Day in the Life of Keto – What does a day look like?
• The Roots of Depression: How Much Does Modern Culture Have to Do With It?– And if so, what can we do?

Comment of the Week

“What about a half scoop of metagenics thermaphaseprotein detox powder in water? Will this break my fast?”

– Depends which ThermaPhase tier you’ve reached. Tier 2 and below you’d better go a quarter scoop if you want to maintain the fast. Tier 3 ThermaPhase or higher actually extracts calories from you.

The post Weekly Link Love — Edition 25 appeared first on Mark’s Daily Apple.