Big Fit Girl. Louise Green

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СКАЧАТЬ that pushing against fear for my own betterment is healthy. My success gave me the motivation I needed to keep going. It is in action that we build confidence to persevere.

      NOW: I understand that stepping out of my comfort zone and experiencing fear is part of the process of growth. I have faced fear so many times now that it feels normal. My accomplishments have shown me that I will not combust or die if I do something that I fear. Fear is just energy, excitement about the unknown, and I no longer see it as something to avoid

      THEN: I didn’t know where to go or what to do. I viewed many fitness activities as “not for me.” This came from my fear that I wasn’t capable of particular activities or wasn’t welcome in that world. I feared what people thought and didn’t want to look foolish if I couldn’t perform. I craved acceptance.

      TRANSITION: I decided that pursuing fitness was about me and not about anyone else. What others thought of me was not my concern and was no reflection on my own self-worth. I needed to show up—to classes, to a run, to just be present—for me. Perhaps this is the stage you are at right now? If so, ease into your new routine. I started with one goal and took my physical transformation one step at a time. Showing up for yourself is the first step in figuring it all out.

      NOW: I don’t let other people’s judgments deter me from pursuing my dreams. I really don’t care what people think of me because now I don’t need others’ approval to elevate my sense of self-worth. My self-worth now comes from within. I’ve also come to realize that most athletic communities are very supportive and welcoming. Many people are happy to welcome newcomers, no matter who they are or what their size is, to their sport or activity, and to help them learn and feel more comfortable.

      THEN: I didn’t have people in my life who participated in fitness or sports. The people around me didn’t view health or fitness as a priority.

      TRANSITION: As I slowly engaged more regularly in fitness activities, I began to attract people into my life who were also interested in fitness and athletics. As my interest in fitness grew, I started reading books and articles about fitness, buying new gear, and talking with like-minded people. My new tribe started to grow, and I strengthened friendships with people whose priorities were fitness rather than drinking on a Friday night into the early hours. This helped me shift my own priorities and create a new lifestyle.

      NOW: The people in my life now are goal-oriented and active. They too believe that life is limitless, and they help me find this positive energy within myself. Their enthusiasm when we gather to enjoy our favorite sports is infectious, and their own commitment—to their activities and to supporting me—inspires me to keep going.

      THEN: I never allowed myself to achieve my goals. Once I got close to making exercise a consistent part of my life, I’d often back away and sabotage my efforts. Things would get hard, and being fit was uncharted territory out of my comfort zone. I would eventually start making excuses for why the exercise wasn’t going to work, and I would revert to my usual activities—drinking wine and watching television.

      TRANSITION: I started to recognize my self-sabotage, which was usually a result of my fear. I would have a chat with myself to overcome the urge to back out of an activity, overriding my negative thoughts with positive comments such as “You deserve this. This is what you want. You signed up for this; don’t give up!” I had to teach myself to feel worthy enough to reach my goals.

      NOW: I recognize self-sabotage immediately, including the subtle ways I try to avoid a workout. I still do it today; I’ll tell myself I’m too tired, or my family needs me.

      Fear is the biggest cause of lost dreams. If we can recognize it and respect it as part of the process, it becomes normal and surmountable. I recognize that each workout is integral to my success. Not showing up is no longer an option, and every excuse I’ve ever come up with is familiar to me. I now know the reasons behind them, so they no longer work!

      As the saying goes, “Rome wasn’t built in a day.” With every accomplishment, my goals increase ever-so-slightly. I tell myself, “Well, if I can run three minutes without stopping, I can probably run five minutes.” My accomplishments just keep building and expanding. I have realized that—within reason—if I can dream it, plan for it, and put in the training time, then the sky is the limit. If I allow myself to think it, then it is possible. This is the Big Fit Girl mindset.

       Nine Habits of Highly Successful Athletes

      OVER THE YEARS I have watched athletes I admire and tried to emulate the behavior that I believe led to their success. Wonderful things resulted. My dedication to a fit life expanded, and I continued to make my athletic dreams reality. Here are some of the habits I observed in these athletes:

      1.They think positively and visualize success in their lives.

      2.They set goals, both short-term and long-term, and create solid action plans to support their goals.

      3.They follow structured training plans or add their workouts to a calendar. Each workout or training session is part of a bigger picture.

      4.They keep records or logs to track their progress. Measurement is important, though I recognize it is not for everyone. Keep an open mind: keeping track of your progress allows you to see how far you have come. This is a great motivator when self-sabotage comes into play.

      5.They work out even when they don’t want to, because they know they will feel great afterward and be happy they did so. Not every workout is something you will gleefully want to do, but your mindset quickly changes as endorphins are released. These athletes also understand that every workout is part of the big picture and there are seldom shortcuts.

      6.They practice self-discipline and avoid the temptations of life if these get in the way of their goals (staying out too late, drinking too much, sleeping in).

      7.They are willing to do whatever it takes to achieve their goals. They will get up early, run in the rain, or train before a social event (instead of skipping the training) if they have to.

      8.They have self-compassion. Not all workouts will be great, but successful athletes learn from their not-so-good workouts and their mistakes and see shortcomings as opportunities to improve. Everyone has a bad workout sometimes. Highly successful athletes know this and show up anyway.

      9.They are social beings, and most train with groups, coaches, or teams at least some of the time. They value the opportunity to learn from fellow athletes, as well as to push themselves with friendly competitors.

      PART OF BEING a Big Fit Girl is thinking like an athlete. Adopt some of these nine habits for a step in the right direction. They will help you to consistently put in the hard work it takes to achieve goals. Keep this list in mind as you create a plan for how you will unleash your inner athlete!

       What Activities Work Best for Plus-Size Women?

      YOU ARE LIMITED only by your own fear. There is no “right” activity for a plus-size woman, just as there is no “right” activity for someone with a smaller body who is new to fitness. You may have heard people suggest you try these typical activities: water aerobics, swimming, yoga, or walking. These activities are often recommended because they are seen as gentler and more manageable for bigger bodies. After hitting the pool to swim some laps, I am not sure I agree that swimming is gentle! And there are some pretty tough water aerobics and yoga classes out there. If you go at your own pace, the sky is the limit.

      What activity is right for you? Start with what you enjoy, not what you or others think you are capable of. Try a few different activities to see what feels the best. With the СКАЧАТЬ