Personal Training By Jenn Market Research

I recently finished reading the book called, ‘Do the Work,’ by Steven Pressfield and my mind hasn’t stopped reeling ever since.

In some ways, the book put me on blast. If fitness is truly my passion, and helping others discover healthy living is my mission, then it’s time to ‘Do the Work’ to start helping and serving more people.

So in moving forward, and discovering how I can better serve both those in my community and beyond, I want to strategically plan my next moves so that they match the needs of the people I want to help most.

Two hands

Take a few moments to tell me how I can better help you.

In looking at my target audience I have to be true to myself and to those I can best serve which are busy women. After all, am a busy woman! I know what it’s like to run out of the house for work and look back only to see dishes piled high and laundry needing to be put away. I know what it’s like to try and get in a workout between helping with homework and diffusing sibling disagreements. I know what it’s like to realize I haven’t planned a single thing for dinner and it’s already 6pm.

And while I can identify with women on so many levels, we are all unique individuals and we all have different priorities and roadblocks that keep us from our goals.

I’ve worked with a partner to design this survey in the hopes that it will help gather the important information beyond just the fitness. True health involves so much more than just being able to put in time at the gym.

This survey contains some quick questions about you and your health priorities. It will only take a few moments to complete and will greatly help me in determining next steps for helping women become stronger in all aspects of their lives.

Click here to complete the survey.

If this survey sparks something in you and you want to talk personally about your goals and roadblocks, drop me an email or give me a call. I’d love to chat with you about your unique needs and desires and what the first steps might be in helping you achieve them.

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5 Ways to Overcome Body Image Issues

What do you do when you walk past a mirror? Do you pause, take a glance at your outfit or make-up or do you try and avoid the mirror all together? When you look in the mirror do you recognize your assets or only focus on your flaws?

Self image can be a confidence booster but on the flip side, it can be damaging to our overall well being. It’s time to put the negativity behind and enjoy the journey we are all on to become better people.

Here’s 5 ways that you can begin having a better body image TODAY.

5 ways to overcome body image

It’s time to take control of your body image.

1. Identify Your Personality Traits

To improve your body image the first step is to know that it’s so much more than what you see in the mirror. Instead of staring in the mirror start looking into your heart and soul. Do you enjoy helping people? Are you compassionate for those in need? When an unexpected deadline comes up at work are you willing to put in the extra time to complete the project? Start thinking about the personality traits that others love about you and that make you feel good about yourself. Your primary focus when it comes to body image should always be grounded in the things you can’t physically see but rather experiences that you can describe and how you reacted to them.

2. Look in the Mirror

Instead of focusing on what you don’t like about yourself when you look in the mirror, start setting your sights on the things you do. Take some time to look in the mirror. I mean really look in the mirror. For some this might be hard, but trust me…it’s worth it. As you look in the mirror find at least one thing that you like. Even those with the worst body image should be able to find at least one thing they like – maybe it’s your eyes or eyelashes, maybe you have great fingernails, or maybe it’s your hair. Whatever it is, take a long look at the feature that you like or maybe even love about yourself. Think about why you feel that way and then move your focus to another area. You may not be as fond of the second area of focus, but you will have the foundation of how you feel about that first feature so you are more likely to see the positive, rather than the negative. Instead of avoiding the mirror we need to start taking time looking in the mirror for our assets. The more positive we are about the things we like, the less powerful the negative voices become about the things we don’t.

3. Stop Making Comparisons

Just like snowflakes none of us are exactly the same. Sure, there are identical twins but even for them, there are differences. We were uniquely created and that’s something to be thankful for! How boring would the world be if we all looked the same? What’s the point in being human if we aren’t going to have differences…we might as well be constructed robots if we’re all going to look the same. You weren’t designed to look exactly like ___________________ (name the celebrity or person you compare yourself to). Your body frame, your features, your mannerisms, your personality and emotions all make up who you are and those are the things that make you valuable. Don’t de-value yourself because you think someone is prettier, more fit, smarter, a better mom/wife, the list could go on. Be you and concentrate and becoming a better YOU not a better replication of what you think you should be.

4. Acknowledge What You Can’t Change

Stop criticizing yourself for things that you can’t change. Do you have curly hair and don’t like it? Your only option is a flat iron. Do you have brown eyes and wish they were blue? Maybe try colored contacts. Do you have big feet? Buy cute shoes. My point is, there are things that we just simply can’t change about ourselves so it’s time to accept those things and embrace them as part of our uniqueness. These should be some of those qualities that you look at in the mirror and begin to love because they are an essential part of YOU!

5. Make a Plan to Change the Things You CAN

If your body image issues are rooted in something you can change then make a plan and get started. If you want to be more healthy, take stock of your diet and slowly start to make modifications. Don’t try and change everything overnight, change takes time. Find a workout partner, a gym that offers classes you are interested in or a personal trainer to help you get on track with exercise. Again, it’s not going to happen overnight but all it takes is a commitment to getting started and sticking with a plan that will help you reach your goals. Stop beating yourself up for what you don’t like about how you look and get busy doing something about it. I guarantee there are plenty of people around you that will help build you up in your journey to a better you.

So today I challenge you to:

  • Start by looking inside – identify those qualities that truly matter
  • Look in the mirror and celebrate all of the beautiful things about YOU
  • Stop making comparisons – be the best YOU, you can be
  • Let go of the things you have no control over changing
  • Take control of the things you CAN change

Not sure how to get started to make a plan to make changes? Let’s chat. No pressure, no obligation, my desire is for you to begin to change the way you see yourself. Email me or give me a call at 574-387-1344 and let’s figure out together how you can achieve the body image you deserve.

The Scale Isn’t Everything

Does your body image revolve around the number on the scale? Or is your ultimate success in healthy living only determined by how much you weigh?

If so, I would encourage you to broaden your thinking a bit.

Don’t get me wrong, I think weighing yourself is an effective means of keeping tabs on your progress, or in some cases, the slipping back into old habits. But there are a number of other things that you can actively monitor to help you gauge the changes happening in your body.

A great way to see progress is by taking before and after pics. And in the age of digital cameras you don’t even have to worry about printing them or anyone else seeing them (well except the photographer unless you use a tripod). I recommend taking three shots wearing fitting clothing.

  • Head shot: this is the best way to see weight lost in and around your face
  • Straight-on shot: this angle allows you to get a perspective on your arms and legs
  • Profile shot: taking a look at this angle will give you the best perspective on your abdomen and butt

Another way to measure progress is by taking your body fat. There are a number of methods and scales available for this type of measurement.

  • Water submersion: this is the most accurate but also the most expensive and difficult to locate testing facilities
  • Skin fold test: there are 3 and 7 point skin-fold tests (you may remember these from elementary school) that can be performed by most personal trainers and doctor’s offices; keep in mind the margin for human error
  • Hand-held devices and scales: these devices take into consideration your age, weight, height, activity level and gender, when you grip the device or stand on the scale it sends a small, painless current of electricity through your body to measure the subcutaneous fluid (or body fat) under the skin; these types of measurements can have a +/- 2 percentage error depending on the factors surrounding the test

The last type of measurements I will suggest is to get out an old fashioned tape measure and record your results for the following areas:

  • Neck: measure mid-way between chin and clavicle
  • Chest/Bust: measure the area of the largest circumference
  • Biceps: measure mid-way between elbow and shoulder
  • Waist: measure 1 inch above belly button, or at the lowest circumference area near waist
  • Hips: measure the largest circumference area near buttocks
  • Thigh: measure mid-way between knee and bend of hip
  • Calf: measure mid-way between knee and top of ankle

Note: as a rule of thumb when doing measurements, the only area that you want to measure the “smallest” circumference is the waist, every other area you want to measure the largest – this will help you to identify the “mid-way” point

Keep in mind with these types of measurements you aren’t going to see progress on a daily basis. I would recommend taking photographs every couple months, measuring body fat one to two times a month, and taking measurements on a monthly basis.