Skinny is a word that many people throw around. The media has convinced us that being skinny is a desirable goal. Even the food and restaurant industry has used “skinny” to denote healthier options on the menu and on grocery products. Skinny does not elicit a picture of health and wellness. When someone calls me skinny, my response includes: “Call me that again and see what happens.” I am not a fan. To me, skinny is a 4-letter word.

I prefer the words “fit, lean or healthy.” Skinny measures exactly that: skinny, small and thin. Like the word “diet,” skinny has several negative connotations.



Skinny Fat

While thin might be in, in no way does it guarantee someone is healthy. Most of us have heard the term “skinny fat.” In this situation, a woman might be “skinny” but have very little muscle mass. What is left of her body composition is made up of fat. This is usually visceral or brown fat that crowds internal organs, not the subcutaneous fat (fat just under the skin) that we see, causing the look of cellulite.

Underweight

The struggle to gain weight (being an ectomorph) is real and every bit as frustrating as losing weight. Ectomorphs find it difficult to build muscle and put on weight. They are small and slim with a very fast metabolism. Although they tend to have fairly low body fat, most women would prefer to enjoy having curves that women with slightly higher body fat have.

Stereotype

Thin women get tired of being stereotyped. They are often told they should eat more and that they are so lucky to be skinny. Some people may go as far as to accuse them of having an eating disorder. This is usually not the case. While most people won’t go as far as to call a bigger person “fat,” few people stop to think of how hurtful the words and stereotyping can be to a thin person.

Avoiding Healthy Choices

Since women who are thin tend to not show much fat or gain weight, they often avoid healthy habits such as exercise and avoiding processed food. The results of these choices don’t show on the outside but can have devastating effects on the inside.

Wellness is a choice that requires a conscious effort. While society, the media and advertisers continue to push the “thin is in” mantra, skinny should never be the sole focus of a health goal. Whether you are thin, overweight or fit, your goal should be to become the healthiest version of yourself. Looking great is awesome, but feeling great and living a life free of illness and disease is the ultimate goal.


For a free consultation on your health and fitness goals go to:

https://www.fillmorefitness.com/fillmorefitness


Originally written for FitnessRx for women

Updated: 19 hours ago


IIFYM (If It Fits Your Macros), protein bars, protein muffins, protein cookies….you’ve seen it. Some of us have fallen for it. “Well if it has protein it must be healthy.” While some of it might be slightly healthier versions of some fairly unhealthy foods, making them “more healthy” does not make them totally non-detrimental to our health goals.

Science follows certain rules. When we try to side step these rules, we may see results for a while, but eating processed foods, whether or not they are advertised as healthy, will show up in ways we don’t want. Here’s some “food for thought.”

1. When we rely regularly on these “loopholes,” we counteract all the good choices we are making.

2. These are foods that are just not healthy no matter how you spin them.

3. Justifying that a food is ok is basically lying to yourself. And once you allow one thing to become okay, it’s easier to allow other things to become okay.

4. Processed food of any kind will make you more prone to craving more unhealthy processed food.

5. Your body has to work harder to break down whole foods and absorb the nutrients. Processed foods tend to be void of nutrients but overloaded on calories. Your body stores the excess.

6. All those protein options still contain sugar. Added sugars are a problem.


We get it. Processed food tastes good. Plus eating healthy is not easy, especially in the beginning. It’s hard. It’s less convenient, it requires time to prepare. Our taste buds have been overrun by foods designed to addict us to the flavors and keep us coming back for more.


I’m not saying planned splurges are not ok. But deluding yourself into thinking that ice cream is ok because it fits your macros is ridiculous. Do your homework. Know what you are eating. Don’t fall for the gimmicks. And always assume whole, clean food is better than processed diet food.


For a free consultation about your health and fitness goals go to:

https://www.fillmorefitness.com/fillmorefitness



*Originally written for FitnessRX for Women


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Updated: 19 hours ago

With New Year’s Resolutions being planned, most of us are adding exercise to the list of things to do. While “weigh- loss” tends to be a front runner and a major reason most make their way back to the gym, it is not a good enough reason to exercise. Exercise has many incredible benefits. The problem with using “weight loss” as our main motivation, if we don’t see the result of the scale dropping, we tend to get discouraged and give up. If you have read any of my articles or watched my vlogs on “weight loss,” you know I’m not a fan of that term anyway. Fat loss is a much better measurement to pay attention to.

So what ARE the best reasons to exercise?

1. Because it feels good. Exercise releases endorphins which make us feel good. In the beginning you might not enjoy being sore and moving muscles that are stiff and tight because they are doing something new, but eventually you learn to look forward to the pump, the burn and the build.

2. Because muscle is a natural fat burner. Muscle boosts your metabolism which in turn can help burn fat. And while cardio can temporarily bump up your calorie burn, muscle metabolism happens around the clock.

3. Because it builds confidence and self-esteem. Not just because of the physique your building, but because knowing how to use the gym does build confidence. Knowing you are actively improving yourself makes you proud and feel worthy.

4. Because it helps reduce stress. Exercise gives you an outlet for frustration, a chance to get out some physical aggression if necessary. But it also improves your overall sense of well-being. Exercise is known as a natural anti-depressant.

5. Because it produces physical changes. While nutrition determines size. Exercise determines shape. You can build muscle in specific places which will provide tone and shape. It improves your insides as well. It can help reduce chronic pain, make us look and feel younger, and strengthen our heart and bones.


While “losing weight” may be a worthy goal with exercise providing the vehicle, learning to enjoy exercise for the sake of exercising will keep you motivated for a lifetime. Remember that you are the only one that can keep yourself motivated.


Struggling to get out the door? Try these tips:

-Start with where you are.

-Find activities you enjoy.

-Learn the right way: take a class, pay a professional, do valid research.

-Find a workout buddy.

-Buy new equipment or workout clothes you feel good in.

-Surround yourself with people who are where you want to be.

-Schedule your workouts like a meeting or doctor’s appointment. Don’t schedule over it!



For a free consultation about your health and fitness goals go to: https://www.fillmorefitness.com/fillmorefitness


*Originally written and published for FitnessRX for Women


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