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Nazli Varela - Health Coach

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Nazli Varela - Health Coach

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02/23/2024

Embarking on a fitness journey can often feel overwhelming, especially when starting from scratch. Here's a step-by-step way to ease into a healthier, more active life.
Step 1: Assess Your Current Fitness Level Begin by evaluating your current state. How long can you walk comfortably? What's your heart rate after climbing a flight of stairs? This isn't about judgment. It's about understanding your starting point.
Step 2: Set Realistic Goals Dream big but start small. If you're starting from zero, aim to walk 10-15 minutes daily for the first week. Gradually increase the duration or intensity each week. Remember, progress, no
matter how small, is still progress.
Step 3: Plan Your Routine
Consistency is key. Plan your workouts like any other important appointment. Whether it's a morning walk or an evening yoga session, having a set time each day helps build a routine.
Step 4: Focus on Nutrition
Exercise and nutrition go hand in hand. You don't need a drastic diet change immediately. Start by incorporating more whole foods and staying hydrated. Small changes like reducing sugar intake can make a big difference.
Step 5: Listen to Your Body
Pay attention to how your body responds. Soreness is normal, but pain is not. Don't hesitate to take
rest days or modify exercises as needed. Fitness is a personal journey, not a race.
Step 6: Find Support
A support system can be incredibly motivating. Join a local walking group, find a workout buddy, or engage with online communities. Sharing your journey can keep you accountable and
inspired.
Step 7: Celebrate Your Achievements
Every milestone deserves recognition. Celebrate every time you reach a new goal, no matter how small. This boosts morale and keeps you motivated for the next challenge.
Starting your fitness journey from zero is an act of courage and commitment. With each step, you're moving towards better physical health and enhancing your mental well-being.

02/16/2024

Understanding the science of satiety can revolutionize your approach to healthy eating. Satiety the feeling of fullness that lasts well after eating, is crucial in managing hunger and maintaining a healthy diet. Let's dive into whole foods that nourish your body and keep you satisfied for longer.

01/28/2023

Hey everyone, I want to take a moment to say THANK YOU so much once again for joining me yesterday for Create a Healthier Relationship with Food.

I’ve had several of you reach out to me with questions about what steps you can take next to start feeling more confident and comfortable with yourself and the foods you eat. I want to tell you all my answer: Everybody and every body is different. Every situation is different. What you need to heal your mind and body is going to depend on your personal hunger cues, needs, and past experience with food.

It’s going to be a lifelong journey, and you’ll always be learning as your body continues to evolve and create new needs as you grow, get older, and your lifestyle changes.

BUT you definitely don’t have to do it alone. Start by talking to your friends and family about how diet culture impacts their thoughts about food. Start by giving yourself permission to eat what sounds good to you, instead of eating what you “should” eat. Lastly, turn to resources (like me!) for guidance and support.

Questions? Comments? Concerns? I’m here for you!

Let's create the best version of ourselves :D

01/27/2023

Post 23

Thank you all so much for being a part of this event! I know that we covered a lot of material today and that you all probably have a lot of questions you want answered.

I encourage you to leave those thoughts in the comment below, because I’m sure you’re not the only one wondering!

Let's create the best version of ourselves :D

01/27/2023

Post 22

If you or anyone you know needs support with an eating disorder, check out these resources:

https://www.eatingdisorderhope.com/information/resources-for-anorexia-bulimia-and-binge-eating-disorder

Also, the following resources have been referred to in the making of today’s event:

Cheat days: https://living.medicareful.com/can-a-cheat-day-derail-your-diet

How to have a healthy relationship with food:

https://www.byrdie.com/healthy-relationship-with-food

https://www.nationaleatingdisorders.org/blog/how-have-healthy-relationship-food

Orthorexia: https://www.healthline.com/nutrition/orthorexia-nervosa-101 -is-orthorexia

Skipping meals: https://www.piedmont.org/living-better/what-happens-to-the-body-when-you-skip-meals

01/27/2023

Post 21

Humans are social creatures, and we have an innate need within us to share and bond with other humans. This intersocial dialogue is what our brains require to properly process our thoughts and build resilience to keep surviving.

This means that in order to stay mentally well, we need to process (and talk about) our feelings.

If you have a trusted friend, family member, or partner who has expressed interest in hearing about your life and your well-being, talk to them about your feelings.

If you don’t feel as though you have anyone in your life who can take on the emotional labor of talking through your thoughts, consider reaching out to a counselor, therapist, support group, or wellness specialist who can provide you with professional support and guidance.

In addition, or as a first step, try journaling. Write down your thoughts when you’re feeling overwhelmed, anxious, afraid, unworthy, or anything else. Our thoughts will bottle up and knock around our minds unless we find ways to release them and allow them to come full circle; writing these thoughts down is a great way to help this process move along.

01/27/2023

Post 20

When we have an emotional relationship with food, it’s easy to use that food as a tool for coping with stress.

For some of us, that might mean restricting certain foods to feel a sense of control.

For some of us, that might mean turning to food to bring you pleasure.

For some of us, it might be both these things, neither, or something in between.

Here’s the bottom line. We all have stress, and we all need to find ways of dealing with that stress that doesn’t involve interrupting the way we feed our bodies.

Currently, what’s your way of coping with stress? For example, when you have a bad day at work, what do you do about it?

01/27/2023

Post 19

We all have health goals, and we each set those goals for different reasons. However, all too often people set their health goals with the explicit hope of losing weight, and that’s where they go wrong.

Think of the last health goal you had, whether it was an exercise routine you wanted to try, a diet, or something else. Did you stick with it? Or did you stop because you didn’t see results fast enough?

Most likely, it was the latter.

We’re obsessed with instant gratification, making it easy for us to fall for gimmicky diets and challenges. Unfortunately, there is no magic workout routine, supplement, diet plan, or industry secret that will effectively and sustainably slim our bodies and get us feeling better. It takes time, and it takes strategy.

One of the best ways to create a plan that works for you is to work in step with a wellness professional who can assess your current lifestyle habits and help you create a strategy for moving forward toward goals that make sense and are realistic for you.

01/27/2023

Post 18

If you’re in the habit of weighing yourself every morning and hyper-focusing on the number that pops up in front of you, your eating habits will certainly be affected.

Say that you hop on your scale, and you’re five pounds heavier than you were the last time you weighed yourself - what’s the first thought or feeling that might come to mind?

“I’m a failure.”

“I need to go on a diet.”

“How did I let this happen?”

Sound familiar? If so, these feelings will likely result in behaviors like restrictive eating, skipping meals, counting calories, or creating other arbitrary rules for ourselves that just makes us unhappy and stressed out.

When was the last time you weighed yourself? How did that number on the scale make you feel?

01/27/2023

Post 17

Remember that what you scroll through your social media feed, it is a highlight reel of the most flattering, best lit, sometimes photoshopped, always filtered, and heavily crafted versions of people’s reality.

What you don’t see is people sucking their belly in, twisting their bodies, and taking a hundred photos to find the perfect angle.

You don’t see those same people having a bad day, getting bloated, feeling stressed, and breaking down.

Because we’re only exposed to the highlight reel, it’s easy to compare ourselves to the images we see, and quickly start to feel bad about ourselves. In time, we try to take measures into our own hands to “fix” what’s wrong with us in order to better compete with these “perfect” people we see.

To break this cycle, purge your social media so that you’re no longer following people or accounts that make you feel “less than.” Instead, look up body-positive accounts that celebrate intuitive eating, body acceptance, and diversity.

01/27/2023

Post 16

You probably don’t realize how often you talk down to yourself. Whether it’s a little dig at your weight when you see your reflection as you walk by a mirror, or a full-blown breakdown you have in the dressing room when you no longer fit into your usual size of jeans, every piece of negative talk adds up and builds unhealthy thought patterns in your mind.

If I were to ask you right now, “What do you think about your body?” What would you say?

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