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2ToneFit Blog | Activewear | Bikinis | Health | Fitness

Our weekly blog aims to provide concise, coherent guidance and advice, helping to empower women in making informed decisions about their health and wellbeing. Also available on the Apple News App.

 

The No Pressure Route to Success

tomolw@icloud.com

No matter what goals you have set for yourself, it is likely that you have already put a bit of pressure on yourself to make them happen. In fact, if you are like most, you are putting substantial pressure on yourself to see the goals through to their successful conclusion. And yet, you seem to struggle, strive and even succumb to pressures that lead to failure. 

What Causes the Struggle?

Why does this happen? Consider what one expert at Forbes had to say about this precise issue: "What about if you’re someone who constantly struggles with achieving your goals? Do you know what’s standing in your way? Do you think your goals are just too big to accomplish? Do you feel you have bad luck? Or is it that you just didn’t 'want it' bad enough? I highly doubt it’s any of these.  In fact, I would argue that the greatest problem that’s been preventing you from accomplishing your biggest goals is that you’re not thinking small enough."

Yes, that does say "small enough". We are told to dream big, reach for the moon (and even the stars beyond) and go for our wildest dreams. We are also told to take very broad steps to make that happen. Such as? Advice includes "believing", "taking action", "finding a role model and copying them", "deciding on our big goal" and "setting a deadline".

That advice is fine, but it doesn't give you the small steps that take you to such phases of success, and beyond. As a prime illustration of this, think of a heavily muscled athlete. Did they just believe those muscles into existence? No, they took baby steps each day, built strength and then built muscles and dexterity that make them a great athlete.

Think of all of your goals in this way, too. What little, daily activities would it require to lead you to your goal? As a simple example, let's say you wish to lose weight and have a very specific amount in mind. Rather than focusing on losing the weight, think of the tiniest thing you can do to make it happen. For example, eat at least five healthy breakfasts this week.

Once you can eat five breakfasts, bump it to seven. Then, another week later, move to lunch. Follow these baby steps, and in a matter of weeks, healthy eating is a habit and weight loss is already well under way without stressing about it. 

If you overextend yourself and your vision, you end up falling flat on your face. Just reconsider that example above. You want to lose weight and so you begin an extreme diet. You suffer, you struggle and it is only the first week. You get on the scale and there is no difference or very little change. Do you stick to this rigorous new way of life? Not likely.

Think small. Take baby steps and allow yourself to experience each day and each challenge as it comes. Experts are in agreement that small goals build up and lead you to the greater goal with far more success. Failure is often due to overreaching or over extending yourself - and you can avoid this by keeping your goals attainable and use each success to build momentum that drives you onward and upward.

Source

https://www.forbes.com/sites/lewishowes/2012/07/06/why-thinking-small-is-the-secret-to-big-success/#6b43ead01f8b

Get Back on Track

tomolw@icloud.com

We all know the old adage about going on a diet and then finding it impossible to resist cravings for forbidden foods. This is due to that forbidden factor which so many of us find hard to resist. The more we know we are not supposed to eat something, the more we suddenly want that food or drink. Yet, it is easy enough to remain constantly aware of this, and find ways to re-train the brain to behave differently.

However, there are some very common ways we also sabotage our diet and exercise plans without being hyper-aware of the fact we are doing so. Let's consider them to ensure you don't continue to foil your best efforts at weight loss or fitness.

Impossible Goals

"I will be two sizes smaller for the wedding next month"

"I will do 1.5 hours of exercise every single day - even weekends"

"I will cut carbs from my life forever"

If we want to lose weight badly enough, we can set impossible goals for ourselves, and even take preliminary steps to bring about some changes. However, any weight lost or fitness attained is unlikely to be sustained because of impractical demands.

Instead, it is best to set smaller goals you know, absolutely, can be reached. For example, adding a day of exercise to your regular weekly routine, and sticking with it for one or more weeks before making any other changes. Adding a single, super healthy meal to the daily diet for a week before changing anything else, or simply making a point of drinking four more glasses of water each day, will all begin helping you towards the greater goal.

Celebrating with Food or Cheats

You lose some weight and so you celebrate with a cocktail or a "cheat" food like cake or chips. This reawakens your urge for your once favourite foods, and you might soon find yourself "rewarding" yourself for a lousy day or even eating well for just a day or two with a cheat.

Rather than rewarding yourself "the old way", the way that let you gain weight, why not reward yourself with something else? What? A movie, a hike somewhere, a new piece of clothing, a new notebook to write about your journey, a set of fierce leggings (2TONEFIT has some really stylish choices)…these are all great ways to build a new relationship with food, diet and fitness.

All or Nothing

Here is one of the worst ways we sabotage ourselves when dieting and trying to exercise. You didn't get up early enough for the long run or the hour-long workout. You ate badly at lunch. That scale did not move a bit, even after a week of serious dieting and exercise.

What do you do? Some of us have a habit of throwing in the towel. "I didn't do the run, so I won't exercise at all today". "I slipped and ate that candy, so I'll just eat as many as I want, the day's ruined as it is." 

Don't sabotage yourself. Be gentle with yourself. Reward yourself and use patience and you will soon see your exercise and diet routine paying off.

Source

http://www.prevention.com/weight-loss/weight-loss-tips/thoughts-sabotage-weight-loss

http://www.webmd.com/diet/obesity/are-you-sabotaging-your-weight-loss#1

Enclothed Cognition

tomolw@icloud.com

It isn't unusual for a persistent inner voice to tell us we don't need to worry about our workout gear. After all, it is clothing that typically gets sweaty, it is usually considered functional more than fashionable, and we might shunt it into the side lines believing it is just meant to cover us up while we exercise. However, most experts will tell you that you need to reconsider your stance if you want to really get things done during a workout.

Why? Let's look at a few very specific points that most fitness experts make:

  • The right work out gear enhances confidence and motivation - One expert has this to say, "Studies in the field of cognition have shown the positive impact of wearing the right clothes for your workplace. Termed ‘enclothed cognition,’ this phenomenon extends to sports and fitness too." In other words, looking good and knowing you look good will usually also encourage you to act on that knowledge. 

If you like what you are wearing as you work out (at the gym or anywhere else), you are going to act like that, too. You will feel confident about your appearance, which will boost your performance. This also means you will want to exercise more, which translates to great and increasing levels of motivation as well as confidence.

  • Well-fitting activewear boosts performance - While well-fitted workout clothing is going to boost confidence, remember that it typically supports your body in the right areas or places too. If you disagree, just consider the swimwear that is banned in competitive swimming - it is because it helps to reduce lap times! What that means is simple, if you choose certain kinds of activewear, it looks good, but it also enhances your ability and desire to workout.

For example, you might select an old cotton t-shirt to go for a run. This might absorb perspiration, become uncomfortable and soggy and even cause a bit of drag as you run. If, on the other hand, you wear fabrics that wick away moisture and release heat, you will run better and longer. 

Well-fitted and designed garments let you stay comfortable, cool and even support specific movements through the use of structural panels or design - such as the leggings from 2TONEFIT, with their high waists for support and moisture wicking materials. Moving with you, offering abdominal support, and keeping you cool, though stylish, during a workout, they enhance performance.

Protecting you, giving freedom of movement and even supporting recovery are all elements of fashionable activewear.

  • They allow you self-expression - There is value in being able to embrace your personal stance on self-expression through fashion. Wearing fashionable activewear is very empowering and lets you feel like yourself as you strive to provide your body with the movement it needs for optimal health.

Don't let anyone fool you into believing that fashionable activewear is anything but beneficial. It boosts self-confidence, performance, motivation and self-esteem and is certainly something to invest in if you work out regularly. Be sure you wear the outfits you need to get things done, and always in style.

Source

http://www.realmenrealstyle.com/athletic-clothing-affects-performance/