If I had a nickel for every time I’ve been asked if you can spot reduce, I’d have…well…I’d have about $179. I did the math. I’m nerdy like that. On average, I get asked that question about three times per week. I have 23 years in the fitness industry, so that’s $179.40.
While I can’t get rich off that, many in my industry can. Not with the money, but with the claim to target certain areas and reduce fat.
Got a “baby pooch” you just can’t get rid of? Try this wrap.
Want those flappy arms that keep waving after you’ve stopped lean and strong? Try this pill.
Jiggly, cellulitey (I know that’s not a word, but work with me here) buns? Wear these pants with “butt scrunch technology”.
What the?
I swear to you…this industry thrives on making you feel shitty about yourself.
Let me be very clear – you CANNOT SPOT REDUCE.
Here’s what you can do:
#1 – You can do cardio to put you into a fat-burning zone where you burn calories from fat and…help improve your mental health.
#2 – You can do workouts that burn calories for a longer period of time (natural metabolism boosters) to reduce fat in your body and…help improve your mental health.
#3 – You can lift weights to ensure your muscles are strong and will help you get through the day with ease and…help improve your mental health.
#4 – You can drink water to help your body systems work well and…help improve your mental health.
#5 – You can eat a balanced diet with reduced sugar to help fuel your body throughout the day and…help improve your mental health.
#6 – You can get active every day and move your body to strengthen your muscles, your heart, your lungs…oh…and help improve your mental health.
#7 – You can get active with your friends and family and be an incredible role model. You can move your body to show them that taking care of your body is important and staying healthy (not “skinny”, not because your ass jiggles, but because YOUR BODY IS IMPORTANT) is critical to having a happy life. YES IT IS…you can have the best life going, but if your body feels like shit…YOU ARE GOING TO FEEL LIKE SHIT!
You see – no, you cannot spot reduce. But, if you get active, take care of yourself, honour your body, you’re going to see changes. How about you change the conversation about the areas you don’t like and concentrate on the strength and power you have within your body.
Nobody cares if you have jiggly anything. Truly. Just you. You think your kids judge you for having soft arms? They don’t, they love your hugs. You think your partner cares about cellulite on your butt? Nope, he or she is probably thrilled when they get you naked and they’re mind is so far away from the cellulite… they simply love that butt.
You have strength and power within you.
Right here. Right now. You have strength now. You may not feel like it and that’s okay. I’m here to tell you that you do. You may not be as strong or as fit as you’d like. And hey, that’s okay too.
But you do have control. You do have the capacity to move your body. And, while I will never ever claim that you can spot reduce. I will tell you that cardio, intervals and weights can help you in more ways than targeting your inner thighs could ever even touch.
Taking care of your body and moving it helps ward off illness. It helps you function better throughout the day and allows you to have more energy to spare at the end of the day when demands are high (if you have kids, anyways). It helps your mind by not only releasing endorphins but also giving you a feeling of self-worth and general acceptance.
I could also list all the health benefits to actually moving your body versus putting on a wrap, slamming down some pills and spending a fortune on a new wardrobe. That shit isn’t going to change you. And, that’s a whole other post!
You need to change the way you look at fitness. I want you to stop thinking of it as something that you “have” to do and think of it as something you “get” to do.
It’s time to look at your body as a miracle. Because it fucking is. It’s a miracle you’re here, in this body, at this time. You have waged war on it and you may feel like it has waged war on YOU…but sheesh…that body has carried your soul since before you were born.
Show a little respect. Honor it. Move it. Treasure it. Don’t pick it apart piece by piece. Move it as a whole and let it continue to take care of you.
Rant over.
Not sure where to start? TRY THIS – Choose Your Own Fitventure – my health and fitness challenge group – challenges that include things like “drink your damn water”, “practice gratitude”, “go for a walk”. It’s fun and easy and cheap and you can try it FOR FREE. So do it…just do it. Seriously.
Throughout the 12 weeks, I gained awareness of optimal foods but I also learned to cut myself some slack and just relax a little bit around food. Instead of labeling foods as “good” and “bad”, just see it as nourishment. When you choose to nourish your body with the foods it needs to perform, your need to consume “treats” and “bad food” decreases! We’ve heard the phrase “honor your body” before and that’s what Body Smarts allowed me to do. Honour my body with nutrient dense food for fuel, healthy and longevity but to also let go of the guilt associated with less optimal foods can still be consumed for pure enjoyment. Food is supposed to be fun! Body Smarts takes the burden out of designing a healthy diet and gives you the tools to use for the rest of your life.
Body Smarts has been a life changer for me. As someone who struggles with lifelong depression and anxiety, I had found myself this year at my ultimate highest weight to date. More than the day I delivered my little boy. So I joined Body Smarts with the intention of weight loss. I did experience weight loss and inches lost (about 15+ lbs and 10+ inches) but that is not even the great part. With the healthy eating habits, the increased physical activity, the support from our instructor and the great network of ladies I found myself feeling better. There are no words I can find to describe the change. But around the 6-week mark, I started to notice that the telltale signs of my depression that I had been feeling for my entire life were starting to lift. I was excited to start each new day, I had more energy and was more engaged in my life. The “heavy jacket” I felt I was wearing daily (the depression feeling) was gone. And still, is gone. This is a feeling I have never felt before. Happy. How amazing!
I have celiac disease and as such was extremely hesitant to take the program but Amanda convinced me it was at least worth a try and I am so glad I tried! The best part is that they don’t tell you what to eat and you don’t have to eat food you don’t like just because it’s healthy. There are challenges and some weeks are more difficult than others but you are part of a team and they are there to help you through it. I was breastfeeding through about half of the course and there are special rules that take that into account!!! It was easy to cook BS friendly meals for my family (a 5 and 3-year-old included) and my husband actually loved the program as well. He’s following the rules and everything! To be honest I don’t think we will go back to how we were eating before (even though we were really doing a great job) because I figured out how to improve our family eating habits for the better and it just works for us. I’m so thankful that I enrolled in this class.
I lost 16 pounds and 15 inches in 90 days. But what’s more? I completely changed my mindset in regards to health and nutrition. My focus shifted from what the number on the scale said to “What feats am I capable of today?” I wake up every morning excited to start my day. My head feels clearer, I am happier, more energetic (I DRASTICALLY improved my running time, can lift and squat way more weight and managed to do unassisted pull-ups!!!), and the head/stomach aches have practically disappeared. I am more confident in myself which has made me a better mom/wife/person.”Losing weight” was a great side effect to the program but the best results are the ones you cannot see in a before & after picture: gaining confidence, knowledge, strength and FEELING awesome. Most importantly? Finally loving my body for all it is capable of.
I know this isn’t about losing weight but I do want to say what drew me to the program (and I hate to even call it a program!) was that I could eat and eat all the food groups as I’m tired of restrictive trends. I really did want to learn how to eat well and kick old habits! I feel strong after Body Smarts. I did not knowingly feel ‘unwell’ before I started but now I realize how great I feel eating well and that encourages me every day! This is a long term lifestyle change that I have made and that I am committing to. I have more energy for parenting and I’m more likely to hop on that toboggan with my girls. I spend less time worrying what to wear because everything in my closet fits and jeans are actually comfortable. I have an awareness and knowledge about ingredients and actual healthy cooking that I never had before. The only exclusions are my choices if I want to make them. I had no idea the impact Body Smarts would have on me and my overall mental and physical health when I signed up. I recognize myself again and as one friend noted…that smile! I’m so happy!