Negative Self Talk

self talk

 

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I’m fat, I can’t do this, this sucks, I give up!  -Uh…these word ever come out of your mouth, or pass through your mind?  Take an hour or 15 minutes even to recognize and become aware of some of the negative and self limiting talk that passes between those two ears.  I ask you, as I’m sure you have been questioned before, “is your glass half empty, or half full?”  It was Henry Ford that once said, “Whether you think you can, or you think you cant– you’re right.”  There are a thousand quotes out there to remind us of the hugely significant potentiality in positive self talk.  As coaches we are here to remind even the most fragmented and challenged of psyches there is hope, there is opportunity for change.  Call me the optimist, the idealist, maybe even a dreamer for rephrasing and reinterpreting any possible challenge situation…or glass half empty if you will.  Besides, bad talking on the body is literally, physiologically stressful.  Read on with the Huffington Post article below for more of how body transformation and adaptations are affected by mentality for success.
Darla Breckenridge, staff psychologist of a Vermont woman’s weight management facility explains negative self talk as, “It’s a runaway mind, it’s ruminating, obsessing, thinking– Not problem solving. The idea is to put yourself in charge of your thinking instead of having your thinking in charge of you. It’s a process of deciding where you want to put your energy.”  Practice daily techniques of recognition and challenging what negative talk of self that may arise.  Start the day problem solving and taking charge of where energy will be spent…perpetuating past process thinking of doubt and disbelief, or empowering the potential and asserting the possible.  As you have heard before, “Strong Body, Strong Mind!”  So too it goes, “Strong Mind, Strong Body!”
“No! Try not. Do, or do not.  There is no try.” – Master Yoda

 

How Negative Self Talk Makes You Fat

Lisa Turner

How many times have you criticized yourself in the last 24 hours? Stop for a minute and think about it. If you’re having any doubts that you’ve been anything but complimentary, think back to when you got dressed this morning. What exactly did you say to the image in the mirror? “Look at that stomach! Your thighs are enormous! You’ll never fit into those pants you got last month. You look terrible!” Most of us wouldn’t dream of speaking to another human being like that. But we have no problem routinely addressing ourselves in a disrespectful, even demeaning, way. And those voices make weight loss, or any kind of change, difficult or even agonizing. Where do they come from, these critical, demeaning voices? Mostly, they’re the collective, cruel voices of our past — our parents, our siblings, schoolyard bullies, former lovers — that we’ve internalized. Over time, we come to believe them as true. They’re incredibly powerful. And they can set up all kinds of horribly self-sabotaging situations. Not long ago, I was in an unavoidable situation with a person from my past who was the source of many of my own voices. I had gone into this situation feeling positive, even elated: my career was successful, my friendships were solid, my family life was strong, my health was great. Less than 24 hours after being with her, I felt demoralized, pitiful, small. Nothing in my life had changed, but I was utterly deflated — until I became aware of a cacophony of voices inside my head. There it was: a steady stream of small but painful self-criticisms, like an onslaught of tiny, fierce hornets. The irony is, this woman’s criticisms of me paled in comparison to my own self-talk. I’d done most of the work for her. How does negative self talk hamper your best efforts to lose weight or, for that matter, get a job, run three miles, begin a new relationship, even move through your day in a peaceful fashion?

 It keeps you stuck in the past. Most of the time, negative self-talk has nothing to do with what’s going on in the moment, in present time. Those critical, blaming voices are based almost entirely on past influences that don’t recognize who you are today. They’re not accurate. Staying in the past also keeps you in a comfortably familiar role, even if it’s a miserable one. No matter how much you want to change, it’s scary to step out of a familiar pattern and into a new way of being — even if, ultimately, it will bring you joy and peace.

It increases cortisol. Stress — any kind of stress, be it physical, mental or emotional — increases levels of cortisol which in turn encourage the storage of fat, especially around the belly. A new study published in the journalNeuroImage, found that study participants who engaged in self-criticism showed more brain activity in the regions associated with depression, anxiety and eating disorders. In other words, mean self-talk makes you eat more, and hold on to excess weight.

It undermines your confidence.You’ve got to be your own champion, your own best friend. No one else will do it for you. If the voice in your head is hurling demoralizing epithets at you every 10 seconds, you’ll feel defeated before you’ve even left the starting gate. And when you’re standing on the sidelines screaming, “Who are you kidding? You’ll never lose weight,” you probably won’t.

It destroys your trust in yourself.When the nasty little voice in your head is hurling unkind words at you, it’s impossible to simultaneously trust yourself. And trusting yourself is key to any kind of change — especially a positive change in dietary habits.

It’s really believable. The voice that’s spewing out that steady stream of negative talk is powerfully persuasive. It knows the right phrases, the exact tone, the fastest way to cut you off at the knees. But the voice isn’t always obvious; it can be clever, slippery and so hard to pin down that you’re not even aware of its presence until the damage is done.

Knowing that negative self-talk is a nasty habit is one thing. Stopping it is another issue altogether. The first step is to simply draw attention to the voice in your head. What is it saying? And whose voice is that anyway? Try this exercise: for one hour every day, become acutely aware of your negative self-talk. You don’t have to confront it right away; this first step is a fact-finding mission. Take a step back from the voice, and listen to it with curiosity. Give it lots of space to express, but stay non-committal. For some people, 15 minutes of this practice is plenty.

Once you’ve become painfully aware of your own negative self-talk, talk back. This is your chance to say all those things you didn’t get to say in real life. If it’s possible for you, talk back out loud. Really loud. It’s freeing to holler at the voice that represents the critical people from your past.

I had a client whose parents sat at the dinner table every night and poured on a torrent of criticisms as she ate: “Why are you eating so much? You’re already so fat! You’re only going to get fatter!” Mind you, this woman was a child at the time, and she played out their predictions: she ate more, and she got fatter. She’s a grown woman now, and not speaking to either of her parents, but their voices continue to ruin her meals on a nightly basis. Once she became aware of how efficiently she’d internalized their negative dialogue, she started to talk back — or, rather, holler back, using words I can’t print in this column.

Eventually their voices stopped, the negative self-talk slowed, and she regained control of her own mind and life once again. Try it yourself; with practice, you’ll become your own champion and best friend — and speaking nicely to yourself will become a cherished habit.

How do you talk to yourself — nasty or nice? We’d love to hear your comments!

- If you are still seeking the drive, the direction, or in need of an outlet to substantiate your vitality, consult with your next sighted Results coach.  Plan for your path to achievement.  Remain faithful to said purpose with every action, every movement, every choice, and with each decision- stand firm.  Take that found passion and now share this insight and lifestyle to include the lives of those you spend most time with. 
Your Coach in Health, Keali’I
 
 
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Meet Coach Taylor

At Results the Training Gym in West Sacramento as well as Results the 24 Hour Gym our goal is to create an empowering fitness experience and to be the best part of the day, every day.  We do that with a team of experienced, talented and motivated personal trainers…we like to refer to ourselves as Coaches.   Coaching goes far beyond exercise…it includes life coaching, nutrition coaching,, support, motivation and the ability to keep you moving.     We are always looking for talented team members to continue that mission.  We are very excited about introducing you to Coach Taylor, our newest team member at Results Gyms.

Meet Coach Taylor

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Biography

Taylor Catrett grew up with an active childhood, playing multiple sports all the way through high school.  During his time playing sports he learned the importance of proper preparation for competition.  Taking his love of sports he went on to play football for two years in junior college.  This experience heightened his drive to be in great shape.  After two years of college he joined the US Army and served for 4 ½ years.  During his service, his love for fitness grew and he became aware that training for any situation was very important.

After his service he studied Kinesiology at San Jose State earning his Bachelors of Science in December 2012.  The accumulation of sports and the military gave birth to the love of training and helping others be the best that they can be.  He continued his education by receiving certification from NASM for both personal training and corrective exercise. He is also a certified strength and conditioning coach and is certified in the TRX.

After working in the personal training business for 4 years he is excited about the change that Results the Training Gym and Results the 24 Hour Gym offers.  He has experience with bootcamps and group training. He believes that training the body is the key to health maintenance and prolonged quality of life.  Everyone can benefit from proper exercise and health awareness, no matter their current condition.  Through foam rolling, stretching, and intense exercise most problems can be fixed.  He enjoys seeing clients fight for their goals and achieving them beyond what they thought they could accomplish.

Fill Up On Fiber

fiber

FILL UP ON FIBER

It’s midafternoon and your stomach is grumbling. It’s time to reach for a fibre-filled snack. Fibre will keep you feeling full longer, helping to reduce overeating by sustaining you until dinnertime. The two types of fibre, soluble and insoluble, work in different ways. Soluble fibre breaks down as it moves thru the digestive system, forming a gel that attracts and traps substances like cholesterol and moves them out of your body. Insoluable fibre, much like a sponge, absorbs many times its weight in water. This helps make stools heavier and speeds their passage through your body. To get fibre’s benefits, avoid processed foods, such as cereals and crackers, which have most of their fibre removed. Instead, choose whole, unprocessed plant foods such as fruits and vegetables, whole grains, nuts and seeds, and beans, peas and legumes. Drink plenty of water to replace the fluid fibre absorbs in your body.

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