New mindset, New me
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Hi everyone! My name is Sae. This blog will document my journey to becoming a slimmer and more fit version of myself, and so far I have lost 70- 80lbs. What I post will be 80% fitness related and 20% of everything else, such as cats/animals, anime, scenery, food, and fashion. Instagram: smileysai_sai

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WHAT YOU SHOULD DO:    Stay with us and keep calm.The last thing we need when we’re panicking, is to have someone else panicking with us.
Offer medicine if we usually take it during an attack.You might have to ask whether or not we take medicine- heck, some might not; but please, ask. It really helps.
Move us to a quiet place.We need time to think, to breathe. Being surrounded by people isn’t going to help.
Don’t make assumptions about what we need. Ask.We’ll tell you what we need. Sometimes; you may have to ask- but never assume.
Speak to us in short, simple sentences.
Be predictable. Avoid surprises.
Help slow our breathing by breathing us or by counting slowly to 10.As odd as it sounds, it works.


                                                                                                                 


WHAT YOU SHOULDN’T DO:1. Say, “You have nothing to be panicked about.”We know. We know. We know. And because we know we have nothing to be panicked about, we panic even more. When I realize that my anxiety is unfounded, I panic even more because then I feel like I’m not in touch with reality. It’s unsettling. Scary.Most of the time, a panic attack is irrational. Sometimes they stem from circumstances — a certain couch triggers a bad memory or being on an airplane makes you claustrophobic or a break up causes you to flip your lid — but mostly, the reasons I’m panicking are complex, hard to articulate or simply, unknown. I could tell myself all day that I have no reason to be having a panic attack and I would still be panicking. Sometimes, because I’m a perfectionist, I become even more overwhelmed when I think my behaviour is “unacceptable” (as I often believe it is when I’m panicking). I know it’s all in my mind, but my mind can be a pretty dark and scary place when it gets going.Alternate suggestion: Say, “I understand you’re upset. It is okay. You have a right to be upset and I am here to help.”2. Say, “Calm down.”This reminds me of a MadTV sketch where Bob Newhart plays a therapist who tells his patients to simply “Stop it!” whenever they express anxiety or fear. As a sketch, it’s funny. In real life, it’s one of the worst things you can do to someone having a panic attack. When someone tells me to “stop panicking” or to “calm down,” I just think, “Oh, okay. I haven’t tried that one. Hold on, let me get out a pen and paper and jot that down, you jerk.”Instead of taking action so that they do relax, simply telling a panicking person to “calm down” or “stop it” does nothing. No-thing.Alternate suggestion: The best thing to do is to listen and support. In order to calm them down without the generalities, counting helps.3. Say, “I’m just going to leave you alone for a minute.”Being left alone while panicking makes my heart race even harder. The last thing I want is to be left by myself with my troubled brain. Many of my panic attacks spark from over-thinking and it’s helpful to have another person with me, not only for medical reasons (in case I pass out or need water) but also it’s helpful to have another person around to force me to think about something other than the noise in my head.Alternate suggestion: It sometimes helps me if the person I’m with distracts me by telling me a story or sings to me. I need to get out of my own head and think about something other than my own panic.4. Say, “You’re overreacting.”Here’s the thing: I’m not. Panic attacks might be in my head, but I’m in actual physical pain. If you’d cut open your leg, no one would be telling you you’re overreacting. It’s a common trope in mental health to diminish the feelings or experience of someone suffering from anxiety or panic because there’s no visible physical ailment and because there’s no discernible reason for the person to be having such a strong fear reaction.The worst thing you can tell someone who is panicking is that they are overreacting.Alternate suggestion: Treat a panic attack like any other medical emergency. Listen to what the person is telling you. Get them water if they need it. It helps me if someone rubs my back a little. If you’re in over your head, don’t hesitate to call 911 (or whatever the emergency services number is where you are). But please, take the person seriously. Mental health deserves the same respect as physical health.



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This is very important
thehealthyteacup: I actually started this blog about a month ago. My journey is only beginning, but you've got to start somewhere right? I haven't seen much progress yet, but like I said, it's only been a month. Any tips for a beginner?

thehealthyteacup:

fatmaninalittlesuit:

Being at the beginning is a great place to be! :)Don’t be down on yourself for a slow start, it’s a lifelong journey we are all on. 

I have shared these details before but I really need to add it to my FAQ at some point :) 

For my weight loss I focus on six separate elements; Nutrition, Hydration, Exercise, Supplements, Attitude and Sleep. All of these need to be on point to get the most out of weight loss and even one out of whack can cause me to stall. Perhaps if you look at these six areas. you might see a thing or two you can tweak to improve results. 

Nutrition - 

  • Eat clean - to me that means minimize any packaged foods. Minimize eating out. Simple, whole, unprocessed foods are the key. 
  • Eat Often - I eat at least 5 times a day. 6 on days I exercise. These are small meals with nutrient rich foods.
  • Eat Deliberately - Plan you snacks and meals. Use a food journal to document what you eat. Use scales and measuring cups to keep your portions in check.
  • Get help - You might consider getting some help from a dietitian and or weight watchers. I have done both. 

Hydration - This one is simple. I drink at least one gallon of water every day. There are lots of reasons to do this and you can research them if you want, long story short - skip this at your peril. 

Exercise - Everyone knows you need to exercise but what to do and how much to do it? In the past I made the mistake of focusing solely on exercise and then getting injured or burning out and giving up. Keep in mind exercise is important, but it is only one of the six elements. 

  • Get help - I am a big advocate of getting help when you get started. That means working with a certified trainer to build a plan that works for you. 
  • Mix it up - I think all weight loss programs (and most fitness programs) should include a mix of cardio, weightlifting and flexibility. 
  • Find something you love - You are much more likely to stick with exercise if you love it. For me it is cycling, yoga and weight lifting. What is it for you? You may not know yet :) 
  • Take a rest - You must rest 1 - 2 days a week. No exceptions. 

Supplements - I take several supplements to help me maximize my results. I use Truestar for my supplements and other places for my pre-workout drinks and protein powder. 

Sleep - we all need a minimum of 6 quality sleep hours a day. (8 is far better.) I struggle in this area. 

Attitude - The further I get into this fitness journey, the more I am realizing this is where the magic happens. Frankly, every other one of the variables can be fixed with science. You can figure out the right formula, take the right steps and get the results. But NONE of that matters if you don’t have your head straight. 

I bad news is… i’m still figuring this part out. I still have significant issues with self esteem, forgiveness of myself and others and self love. I am working on all these things so I don’t feel real qualified to help you here.  I would make two recommendations : 

  • Spend some time getting to know why you want to get fit. I write about this here. I really think this is a simple and worthwhile exercise for everyone. 
  • Spend some time looking at what you are feeding your mind. Are you negative? Are you loving and encouraging to yourself? Are the people you are surrounded with here and IRL good role models? 

Finally, I suggest everyone periodically takes a look at how they are doing and makes changes as needed. I do a weekly report card to hold myself accountable. You may not want to do that but getting in the habit of checking your progress and holding yourself accountable is a good one for us all. 

Hopefully looking at these six elements will help you determine where you are struggling. If you are really nailing them all then you may be on a plateau but in my experience most people (and certainly myself) seldom hit all six and making minor adjustments can get things back on track. 

Thanks and good luck!,

John

P.S. You may also want to check out my favorite posts for other tips and things that work for me. This has both my content and content from other bloggers that inspire me. 

GUYS listen to what John has to say. He’s so helpful. Thank you SO SO much!

I wish I had the ‘wow’ effect on someone.
(via missinyouiskillingme)

(Source: lauralittlex)

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A warrior feeds her body well. She trains it, works on it. Where she lacks knowledge, she studies. But above all, she must believe in her strength of will and purpose and heart and soul.
David Gemmel  (via prefontainorade)

(Source: heartfullofpeanutbutter)

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get-fit-4-life:

Don’t give up!
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trainhardrunfast:

he can serve me breakfast in bed any day.