"What matters the most is how you see yourself."When I look in the mirror I see a fit, strong, muscular woman. I am proud of my lean and toned arms. I am in the process of accepting my muscular bottom. My legs have always received compliments, especially back in the days when I worked in restaurants. My stomach is my Achilles heal. There are some days when I am confident just wearing a sports bra and then there are other days when I am the most secure in a baggy t-shirt. When I am holding fat it will camp out comfortably on my thighs, bottom, and tummy. This is the wonderful world of being female!
The scale is not how I measure the progress of my fitness game plan. I am 5'6", 146lbs, and a size 6 or 8, depending on the fit of the clothing. I measure my progress by how my clothes are fitting, my cardiovascular endurance, and how I look when I lift a barbell above my head.
Weight, body fat composition, and circumference measurements are each effective modes of tracking your progress with exercise and nutrition. However, paying attention only to the numbers can be a disheartening game of disappointment and frustration. Earlier this week two fellow co-workers and I were practicing our body fat composition caliber testing. This sort of testing has approximately a 3% error, depending on the accuracy of the pinch. When it was my turn to be pinched I had hesitated for knowing the exact number of my body fat has always sent me in a tail spin of wavering self-confidence and self doubt.
I know that I am in the best shape of my life. I know that nutrition has been the missing link towards achieving a six pack and cellulite free thighs.
The number was significantly higher than I had expected. I joked with my co-workers, took responsibility for my nutrition in the past and said that I just needed to work harder and be more clean with my diet. However, I will admit, the result of the body fat composition test absolutely sent me in a emotional tail spin. I began to become self-conscious, I put on a t-shirt, and I destroyed myself with negative thoughts. Knowing the number did absolutely nothing for me. It did not motivate me. It did not put a fire under my feet. It did nothing but tear me down.
Knowing one's body fat composition is necessary when health is an issue. Yes, if you are more than 20lbs overweight, have high blood pressure, high cholesterol, diabetes, heart disease, and any other heart related issues lowering your body fat composition is an immediate to do. Excessive body fat will endanger your health, therefor knowing your body fat will enable you to make smarter choices towards a healthier you. However, in my opinion, knowing your weight and body fat cannot be the only measure used to determine your health and fitness.
As I stood in the mirror after I tormented myself for approximately 40 minutes with negative thoughts about my body and my fitness, I then came to my senses. I asked myself:
1. Do I have high blood pressure? High cholesterol?
2. Am I at risk for Type 2 Diabetes? Heart disease?
3. Do I have trouble breathing when walking up stairs?
4. Am I unable to run 1 mile?
5. Am I inconsistent with my exercise game plan?
I answered no to each of the above questions. I actually feel great lately. I am more energetic. I eat more clean and adequately. I work out five days a week. I am able to run 4.5 miles under 43 minutes. I have completed two triathlons this summer. I can train 10 people and teach 3 classes a day. I feel fit and healthy. Therefor, I am fit and healthy.
What does it mean personally to you to be fit and healthy? Does health and fitness mean being a size 2? 120lbs? 20% body fat? Or does it mean that you are consistent with your exercise and nutrition? That each day you make progress towards a fitter and healthier you? That you are able to complete a 45 minute cardiovascular workout? That you are now able to fit into your skinny jeans? And that when you look in the mirror you now are able to look back rather than run away?
No matter what health and fitness means to you remember that incremental changes create monumental movements. Moving forward is our goal each and every day. You are beautiful from the inside out. And your self worth is not determined by the number on the scale or your body fat composition.
See you in the gym.
3 comments:
Chelsea, well said. As an athlete growing up, I would often feel the impace of what the numbers said. It wasn't enough that I worked out 6-7 times a week, I kept thinking about what the scales said. So much for platitudes such as "muscle ways more than fat." It just doesn't sink in sometimes. It got even worse in college when the coaches would bring out the calipers. I never liked the numbers, and yet, I never really wanted to change my eating. Today, I've learned that it's not what the numbers say, it's how I fell. I compare myself to a how I felt a year ago. I see a difference in myself and I like what I see (most days). I know that I could make some changes, but I look to my quality of life over all. I like desserts and I like to have the occasional beer. Most importantly, I look to the example I'm setting for my children: keep things in moderation and don't beat yourself up.
Well said. It's just about how we feel and not always about how we look.
i enjoyed reading this chelsea. i have felt those same emotions you describe while looking at the scale and/or body fat percentage. i work out consistenly, run daily, have completed four marathons and know i am in shape- yet i let the numbers get me down. i too struggle at times with eating clean, but most often i do. my 'other' numbers (bp, pulse, etc) are perfect but i- at times- have these hangups about the numbers on the scale. i guess thats the beauty of being female... anyway- hope you are well- say hello to the family
by the way- i saw your dad some time ago at the gym 8)
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