Green Mountain at Fox Run http://www.fitwoman.com Women's Weight Loss Spa Retreat for Healthy Living Fri, 23 Jan 2015 22:08:16 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.3 Healthy Weight Week: Be Happy Now http://www.fitwoman.com/blog/2015/01/23/healthy-weight-week-happy-now/ http://www.fitwoman.com/blog/2015/01/23/healthy-weight-week-happy-now/#comments Fri, 23 Jan 2015 14:00:58 +0000 http://www.fitwoman.com/?p=30123 Deciding Not To Be Perfect I can’t remember the exact moment when I decided not to be perfect. I’m not sure if I just mellowed out with age or finally started doing what I encouraged my clients to do. To be still. To not wait to start living. To be enough, right now, in the moment. I made a decision […] Read more »

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Deciding Not To Be Perfect

healthy weight week infographic be happy nowI can’t remember the exact moment when I decided not to be perfect.

I’m not sure if I just mellowed out with age or finally started doing what I encouraged my clients to do.

To be still.

To not wait to start living.

To be enough, right now, in the moment.

I made a decision to be happy now and not wait until I started being the person I knew I could be.

Living With Less Fear

This was a scary proposition. Would complacency and sloth take over my life? Quite the opposite. I have actually made more positive, long lasting changes when I decided to quit trying so hard to change.

There is something peaceful and calm about mindfulness. Mindfulness allows me to pay attention in the present moment without judgment. I relax, I have less fear. Fear of judgment or rejection fades. Living with less fear allows me to breath, notice and appreciate what I do have and who I am. I’m happier.

Could I be more…everything?

Yes, I could. But I don’t have to be in order to be happy. Letting go of perfectionism allowed me to find the middle ground. To live in the sometimes and mostly. Sometimes gives me margin. I am OK with being mostly something.

Intentions For Living

I didn’t make any New Year’s resolutions this year. I made a list of intentions for living now, semantics right?

Not really, I have come to know myself. S.M.A.R.T. goals make me crazy stupid. They say that if goals are not specific, measurable, action-oriented, realistic and time-oriented, I’ll fail.

Learning To Live Right Now

I’ve had plenty of failure in my life, when I’ve been too focused on exactly who, what, when and how I was going to be. I realized that goal setting for me created a void, an abyss. The space between where I am and where I wanted to be was dangerous. It created a world based on the future and right now didn’t exist. I did a lot of damage in right now.

I lived in the future. I created elaborate plans, schedules and ways of being that were so far from who I was today that it excited me, but scared me at the same time. This cognitive dissonance was so uncomfortable that I decided to “flip a switch” and dissociate in the right now until tomorrow, Monday or New Year’s Day.

Endless “last suppers”, weeks without shaving my legs, complete absence of productivity. I behaved as if what I was doing didn’t count right now, because it was before I was going to start…being perfect. I wasted a lot of good years waiting to be the perfect version of myself. In the meantime I created so much damage that it took weeks (or months) to catch up to baseline…whether it was my weight, my self-care or self-respect.

So how does it work now?

First of all. I create a pleasant and loving environment for me to live in today. For instance, I made a decision that I would only have clothes in my closet that fit and looked good on me. My day begins on a happy note, instead of….

Then, when I feel like I’d like to create positive change in my life, I create an intentions for living list. These are ways of “being”, mostly. I see myself doing more of something. For instance, I intend to eat more fruits and vegetables today. Sometimes I eat a maple creamee (this is my favorite new Vermont treat). This doesn’t have anything to do with my intention to eat more fruits and vegetables. Guess what? As I eat more fruits and vegetables, I feel better and therefore I eat more fruits and vegetables.

Another intention is to play more outside today. I strap on my snow shoes and take off on a short hike in the woods near my house. I notice the stillness and quiet of the snow and the ease of the hill that was harder last week.

This is how I stay happy now.

What makes you happy now? What might be on your intentions for living list?  Let us know!


Learn More About Healthy Weight Week

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Healthy Weight Week: 5 Ways to Move Past Body Hatred http://www.fitwoman.com/blog/2015/01/22/5-ways-to-move-past-body-hatred/ http://www.fitwoman.com/blog/2015/01/22/5-ways-to-move-past-body-hatred/#comments Thu, 22 Jan 2015 14:02:23 +0000 http://www.fitwoman.com/?p=30106 We couldn’t have a Healthy Weight Week without discussing body image. We hope you’ll find our approach of Body Neutrality℠ helpful. Body weight obsession is a national pastime in this country – especially for females. As a result body-bashing – toward others and toward ourselves – can often become the lens from which self-worth is measured. Not good. These tips will help […] Read more »

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We couldn’t have a Healthy Weight Week without discussing body image. We hope you’ll find our approach of Body Neutrality℠ helpful.

Body weight obsession is a national pastime in this country – especially for females. As a result body-bashing – toward others and toward ourselves – can often become the lens from which self-worth is measured. Not good.

These tips will help you to stop hating your body and to start embracing what makes you unique and worthy of kindness and care.

1Practice Body Neutrality℠

Did you know that every single thought has the power to change our biochemistry? Yep.

We Literally Are What We Think

So, for someone who has a constant inner dialogue about oneself that errs on the side of being self-critical, this is crucial information.

This area of research is called neuroplasticity and it’s proving that our thoughts are quite powerful. If you want to stop body loathing, but body positivity feels laughable, Body Neutrality can help bridge that gap between body hatred and body love.

body neutrality4 Steps to Stop Hating Your Body: Acknowledge, Breathe, Validate a Different Voice and Practice. 

When you notice a negative thought pop into you head about your body, acknowledge it’s there, and then take a deep breath. We want to press the stop button on that thought – clear the mind and hopefully calm the body in that moment.

Now, choose a more neutral voice. What could you say to yourself that is less hateful and more neutral toward self?

This research provides a proven tool for dismantling the source of body loathing – which is our negative thinking. Like a muscle you will begin to strengthen your new way of thinking based on what you focus on. Try it – it works! (See infographic above-right.)

2Let The Good Stuff In

Do you accept compliments when they are given or do you dismiss them?  Accepting compliments cracks the door open for allowing in the positive instead of always focusing on the negative. A simple ‘thank you for saying that’ is enough to begin moving the needle from dismissing compliments to allowing them in.

In addition to learning to accept compliments when given, make a list of what YOU like about yourself – inside and out. Choose at least one thing. You can build from there when ready, but letting the good in is important for creating a more positive relationship with your body and Self.

3Surround Yourself With Positive People

Sometimes we unintentionally surround ourselves with people who mirror our inner critic. Being around people who constantly focus on what they, we, or others are lacking is a serious downer. Think about who makes you feel good, accepted and appreciated for WHO YOU ARE NOW.

Who feels the most supportive in your life? Who ‘gets you’ and accepts and loves you no matter what? And just as important (if not more) – how can you begin being your own best friend and start showing compassion and acceptance toward yourself?

Surrounding yourself with positive and supportive people – or at least showing our well-meaning loved ones on how to support us  – can help you along your path toward self-acceptance.

4Tell Media Messages To “Talk to the Hand”

How much are you buying into media messages around the ‘ideal’ body shape and size? Comparing ourselves to an unattainable ‘ideal’ is crazy-making, not to mention fuel for the fire around not feeling ‘not good enough’. Whether it’s television, magazines, diet ads – we are inundated with the message that thinner is better –no matter the cost to one’s health.

Read This Related Article:
Healthy Weight Week: Try the Media Diet!
The impact of living in a society that values body perfection for females doesn’t escape many women no matter their age, but instead of joining the crowd why not become more discriminating of what you read, watch and listen to? We do have some control around what we are exposed to, and because it’s natural to be influenced by what we tune into, why not work to tune out the media messages and tune into a voice that better values and supports who you are today.

5Take Care Of The Body You Have Today

Hating our bodies doesn’t foster self-care, but instead elicits punitive measures such as dieting and “no pain/no gain” exercise as a misguided attempt to motivate change.Positive change, however, does not come from a place of hate but from a place of self-regard.


How can you shift away from the tunnel vision of weight loss (or changing your body in some way) to a broader vision of what it means to take care of yourself?

The former feels like ‘I need to fix myself’ while the latter feels like ‘I choose to care for myself’. Big difference. And you know what? Positive change only comes from the broader vision of self-care.  Self care involves being tuned into your body and mind – and then learning how to honor those cues, instead of ignoring them.  It’s as simple – and not as simple – as that, because if you have been shutting off from your needs then the practice of paying attention takes time. You will find, however, that this is where the magic happens when  it comes to lessening body hatred and increasing overall well-being.


Learn More About Healthy Weight Week

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Healthy Weight Week: Other Things to Do with Your Scale http://www.fitwoman.com/blog/2015/01/22/healthy-weight-week-things-to-do-with-your-scale/ http://www.fitwoman.com/blog/2015/01/22/healthy-weight-week-things-to-do-with-your-scale/#comments Thu, 22 Jan 2015 14:01:00 +0000 http://www.fitwoman.com/?p=30101 This post really needs no words. Still, we can’t help ourselves. After you enjoy the image, read why the Body Mass Index (BMI) is really not something you need to think twice about. BMI Failings If there’s one thing many weight management experts agree on, it’s that judging a person’s health on the basis of the BMI is highly flawed. A […] Read more »

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This post really needs no words. Still, we can’t help ourselves. After you enjoy the image, read why the Body Mass Index (BMI) is really not something you need to think twice about.

healthy weight week meme scale

BMI Failings

If there’s one thing many weight management experts agree on, it’s that judging a person’s health on the basis of the BMI is highly flawed.

  • A review of 97 studies that looked at a combined sample of 2.88 million people showed that those who fall into the “overweight” category of the BMI are actually the longest-lived.
  • Weights that fall into the “obese” range of 30 to 34.9 are not associated with any greater risk for disease than lower body weights.
  • The BMI also fails to consider how much muscle a person has on their body, as compared to the amount of fat. According to the BMI, buff celebrities such as Tom Cruise and Brad Pitt are too heavy.

So what’s a person to do when a doctor or other health care professional tells them they need to lose weight to protect their health? 

No, we don’t recommend yelling. But we do suggest educating. Show them this blog post.

Healthy Weight Isn’t About A Number

For more reading about weight stigma, which is what the BMI is often about, check out these toolkits from the Binge Eating Disorder Association. They can help you understand how to advocate for yourself and help your healthcare providers better understand the issues surrounding weight stigma.

Also check out our FitBriefing that explains why worrying about your weight only makes things worse. And changes you can work towards that can help you be healthy. Sneak preview: They’re enjoyable changes.

Finally, check out our infographic “Why the Scale Can Do More Harm Than Good” on our Healthy Weight Week page today. And if you’re looking for other ways to measure success, check out this article looking at health benefits that go beyond weight.

Thanks to June Lupiani, RD, Nutrition Leader at Green Mountain for the idea and photos for this graphic.


Learn More About Healthy Weight Week

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Healthy Weight Week: The 2015 Healthy Body Image Hero http://www.fitwoman.com/blog/2015/01/22/healthy-body-image-hero/ http://www.fitwoman.com/blog/2015/01/22/healthy-body-image-hero/#comments Thu, 22 Jan 2015 14:00:46 +0000 http://www.fitwoman.com/?p=30109 Each year, we select a body image hero, someone who has taken a stand during the year or over the years, to make a difference in the way that women think about their bodies. Last year we honored Francie Berg, founder of Healthy Weight Week 22 years ago and  a pioneer in the move away from diets and body loathing. […] Read more »

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Each year, we select a body image hero, someone who has taken a stand during the year or over the years, to make a difference in the way that women think about their bodies.

Last year we honored Francie Berg, founder of Healthy Weight Week 22 years ago and  a pioneer in the move away from diets and body loathing. Before that, when Francie still ran the week, Deb Burgard, PhD, who we’d definitely call a body image warrior, was honored. 

This year, we’re branching out beyond our professional community to honor a young woman who took a stand that put her in hot water. I think we’d all agree a trip to the principal’s office is hot water for a 13-year-old girl.

2015′s Healthy Body Image Hero

ireland hobert hock student refuses BMITo borrow from a Huffington Post article, Ireland Hobert-Hoch doesn’t seem like your average student protestor.  She gets straight As in school and her mom says she not one to cause problems.

But when her teacher tried to weigh her in school, as part of the school’s BMI testing (something that won a Slim Chance Award this year), she refused. According to an interview in The Des Moines Register, there was a bit of back-and-forth between her and the teacher that ended up with Hobert-Hoch being sent to the principal’s office.

Ireland Says Her BMI Isn’t The School’s Business

In the interview, Hobert-Hoch says she resisted because she didn’t feel like it was the school’s business. But perhaps more importantly, she said it made her feel uncomfortable, and that it makes everyone uncomfortable, especially being weighed in front of everyone.

We can certainly agree with that. In this day of weight stigma, body weight is not just a number on the scale anymore. It’s a measure of a person’s worth, in the misguided eyes of many people.

Watch Ireland Hober-Hoch Video

Read This Related Article:
How Weight Stigma Hurts
We also want to give a shout-out to Hobert-Hoch’s mom, who clearly supported Ireland in not basing her self-worth on a number on a scale.

Hobert-Hoch says she had told her that weight is not that important — it doesn’t make up who you are. And she didn’t want Ireland to constantly worry about her weight.

Ireland says she’s glad she took a stand because she saw other girls starting to do so after.


“I’m glad I did it. Now I feel like…we may not have to be weighed in school anymore and other kids won’t have to be uncomfortable.”

Here’s to young Ireland Hobert-Hoch — our 2015 Healthy Body Image Hero!


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