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We think about body image affirmations a little differently here at Lindywell. I use them often while guiding our workouts. Members will hear me say: “Meet your body where it’s at,” or “Take a moment to thank your body for all it’s done for you today.” I say this to remind them that, not only are our bodies incredible, but that these workouts are about so much more than how our bodies look.
At Lindywell we believe in the power of a grace-over-guilt mindset. This can relate to letting go of perfectionism and allowing room for mistakes, but it can also relate to how we view our bodies – choosing self-compassion over judgment, guilt, and shame.
We believe that strength and mobility are important, but so is the way we talk to ourselves and view ourselves. At Lindywell, appreciating your body on a much deeper level – a level that goes far beyond outward appearance.
I want you to slow down, regulate your nervous system, and find some joy and calm in your day too. I want you to see how showing up for yourself for even 10 minutes isn’t just about your fitness, but about releasing stress and anxiety too.
Research shows when you infuse these kinds of body image affirmations into your movement, you impact both your mental and physical wellness. So, let’s dive into the research and then talk about how to seamlessly incorporate this practice into your workout routine.
The prevalence of body image dissatisfaction has become a global health concern. You may have noticed this anecdotally, in your Instagram feed, for example—but it’s also being noticed and studied through global reports.
The internalized pressure that stems from a mainstream society that favors smaller bodies can cause anxiety related to weight, shape, size, age, muscle tone, and other external features. Over time, these body image anxieties can escalate into eating disorders or compulsive exercising—but even if it doesn’t, we’re still left in a place of constant dissatisfaction with our bodies.
One way to combat this is to speak more love, grace, and self-compassion over our bodies as we mindfully move them. Rather than using exercise as a tool to control the areas we feel critical or insecure about, body image affirmations remind us to celebrate the joy of movement, while listening to what our bodies actually need in the moment. I know this might seem “woo-woo,” but there’s scientific evidence to back it up.
If you believe you’re suffering from an eating disorder, we encourage you to seek support through organizations like ANAD or ProjectHEAL, where you’ll find educational resources and a 24/7 crisis helpline.
A recent study in the Behavioral Sciences Journal found that women who intentionally practiced self-compassion for three weeks reported an increase in overall body acceptance, confidence, and empowerment. This created an awareness of their capacity to reframe negative beliefs or behaviors around their appearance. The research also showed that this self-compassion results in less shame, depression, anxiety, body comparison, and critical inner dialogue. I know we can all use less of that.
According to another study, positive body image attitudes, practices, and beliefs will lead to appreciation for how the body functions, instead of just focusing on how it looks. It can also lead to higher self-esteem and more satisfaction in life.
All of this is incredible to me—our brains have so much power! (Learn more about that in Principles of Neuroplasticity 101: How to Change Your Health Habits.)
Nurturing a positive body image can increase feelings of physical competence too. In other words, when you’re comfortable and secure in your body, you feel more confident in your own athletic or fitness abilities. This, in turn, reinforces the desire to be active, which correlates with improved muscular strength, endurance, and cardiorespiratory function. All of this impacts so much of your physical health!
Body image affirmations could even help to bolster exercise adherence, according to this recent report. That’s because this practice teaches you to notice when body ruminations or anxieties surface, so you can redirect those thoughts toward healthier exercise motivations that have nothing to do with appearance (ex. being active with your kids or fur babies).
When movement is about more than how your body looks, you’re more deeply connected to your “why,” which is a much more powerful motivator than image.
I am suggesting bringing these powerful body image affirmations into your movement routine to help you tap into the innate mind-body connection we all have. In doing so, you may find it’s easier to choose a pace that feels good for you or allow yourself to use more modifications. In other words, you’re more likely to honor what your own unique, miraculous body is capable of today—which is different from tomorrow or yesterday!
Instead of pushing or forcing, which makes you feel shame or frustration, you can simply allow yourself to move in whatever way feels good. That is what leads to the long-term commitment to movement you’ve been seeking. (It’s also not about having more motivation; check out my blog post on motivation vs. consistency to find out why!)
There are seemingly unlimited versions of different body image affirmations you can choose from or create. If you do a workout with us at Lindywell, you may even pick up on a few from me! The key is to focus on affirmations that feel true and accessible to you. Check out this blog post on self-love mantras from our Head of Breathwork and Somatic Programs to find out how to create the perfect affirmation (which is similar to a mantra) for yourself.
To help you get a jump-start, here are some affirmations that you can use as-is or customize to make it feel more like your own:
There is no one perfect way to use body image affirmations during your workout—it’s all about what feels good to you! I can, however, recommend a few simple steps if you’re looking for some guidance:
Step 1: Choose an affirmation that helps you connect to your focus or intention for that day or workout.
Step 2: Before starting your workout, sit or stand with your hands on your heart. Take three deep breaths in and out, and as you do, repeat the affirmation to yourself.
Step 3: Repeat this affirmation throughout the workout. As you start to feel frustrated or notice a negative thought pop into your head is a great time to come back to it.
Step 4: Finish the workout the same way you started. Take three deep breaths in and out with your hands on your heart, repeating the affirmation as you do.
Start your free trial of Lindywell and try it for yourself. Just choose your affirmation, pick from one of our 300+ workouts, follow these steps, and see how good you feel when you finish!
Body image affirmations can be a simple (yet powerful) way to connect with your body, and all it can do, during a workout. As with anything, this takes practice and time. Give yourself grace as you try on different affirmations. Some days, it might stick and feel great—others, it may be hard to hold onto it and believe it, and that’s normal.
Through it all, remember: you’re surrounded in nearly every area of life by a narrative that tells you your body size matters. Those beliefs won’t go away overnight, but you can slowly work toward shifting them for yourself with each affirmation you choose.
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What led you to pursue further education in nutrition and to acquire your certification as a Nutrition Therapy Practitioner?
It’s no secret that I’m passionate and deeply interested in the power of food and nutrition. For more than a decade I’ve been supporting clients and members on their quest to nourish their bodies well and understand the implications of food on our health and wellbeing. Up until this past year I’ve been largely self-taught (through hours and hours of reading, classes, courses, etc) and have partnered closely with nutrition professionals and registered dietitians in order to lead and guide in a way that is ethical and well-researched. I will still continue to do that, but I also wanted to go through the entire certification process myself to bolster my knowledge, increase my understanding and allow myself and our team at Lindywell to support our community in more significant ways as it relates to nutrition.
Why now?
The past 10 years have been so full – full of growing a business and growing a family, while cultivating our very special Lindywell community. Adding to my plate by going back to school was just not in the cards. Once I completed my manuscript for Well to the Core, it felt like the right time given that the massive project of writing a book was nearing completion. However, in hindsight. Adding “going back to school” to my plate this last year has been extremely challenging. I’m grateful that the Nutrition Therapy Association is designed to work for working professionals, but it was still a lot of work! From weekly reading, to weekly homework, to weekly classes and midterms and finals – it was a lot to juggle while also being a mom and working full-time. But I am SO glad I did and so grateful to have made it through!
In a world full of nutrition programs and certifications, why did you choose Nutrition Therapy Association?
My dear friend Madeline Given recommended them to me because she knows me well, she knows my approach to nutrition and she thought we would have good alignment. She was right! I did a lot of research on programs and certifications and found that my approach to food and nutrition fell very in line with the Nutrition Therapy Association.
A few of the key elements that come to mind are that many of modern society’s health problems result from dysfunction and imbalances in the body’s physiological foundations, which include:
In my years of studying nutrition on my own accord, my own personal experience and my work with clients and members of Lindywell, these are the foundations I believe in as well. (If you’ve read Well to the Core, this is no surprise!)
The NTA also believes in the fact that we are all bio-individual (meaning one approach to food doesn’t always fit all) and that the body must be treated as a whole. I also greatly appreciated the depth of education they provide within the curriculum, the acknowledgment that access to quality food is not equal and the celebration of food as an important part of emotional, cultural and social health.
I love this quote from their website:
“Our practitioners work to help each client find the right types of whole foods that will restore balance and enhance their health. They teach the importance of following a thoughtfully prepared, nutrient-dense diet, rich in whole foods that are delicious, nourish our bodies, and restore good health. We also honor the body’s innate intelligence and its incredible capacity to restore, regenerate, and correct itself – when given support through nutritional therapy, lifestyle modifications, and patience.”
How did you fit this into your busy schedule?
A lot of creativity and hard work! I tried my best to not do school work at night, because I know how much that impacts my sleep and circadian rhythms (I talk about this more in chapter _ of Well to the Core). So I time-blocked my schedule to allow time for nutrition homework either during the week or on the weekend. I did lots of nutrition work from the airport or on planes and I was very thankful that classes were recorded so that in the even that I couldn’t show up live (which was often) I could watch the replay on my own time. I’m very thankful for the Lindywell team that supports me so much and for my husband, Matt, who is a true partner in caring for the kids and the home.
How do you see this impacting what you do at Lindywell?
I am so excited because I am now able to lean deeper into nutrition, provide more specific guidance and I have SO much information that I want to share! I’m eager to hear what our community hopes for in terms of nutrition support and to continue listening to our community and providing the most trustworthy, reliable and realistic information I can to help each of us feel our best and live our lives to the fullest. As someone who spent years feeling paralyzed and frustrated by food (ie: Is this “healthy”? Should I eat this? Is this a good food/bad food to eat?) that I’m excited to bring more information and support to our community to make it easier to nourish our bodies well, support our health, achieve our fitness goals (like more muscle and healthier bones!), and to do so while celebrating and enjoying the gift that food is in our lives.
I want to improve my diet, but get so overwhelmed by all the conflicting information about where to focus first. What should I start with?
PS: If you’re wanting to study nutrition for your own personal purposes or for your career, I do highly recommend the Nutrition Therapy Association. I paid in full and this post is not sponsored. However, if you enroll you can use my code at checkout (code: ROBIN) to receive a bonus resource. And you can also enter the code FEB24NTP500 to receive $500 off the February enrollment!
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Despite what we have been taught to believe, a great functional core workout has nothing to do with aesthetics. A strong and stable core is about so much more than visibly toned abs. As the body’s main center of gravity, this muscle group allows you to stand, reach, twist, bend, lean, squat, and perform other basic moves without losing your balance. You cannot live your life without your core—and life is much easier and more enjoyable when it’s strong!
Even more importantly, your core is important in all stages of life, especially for women. If you want to age joyfully—and with strength—you can’t overlook this aspect of strength-building. Luckily, this is a critical aspect of what we do at Lindywell. We say that your core is at the heart of ours because we know how important the core is to living a happy and functional life.
Before you do another random “ab workout” from YouTube, take a few minutes to learn about your core and how to keep it (truly) strong, so you can enhance mobility and function in everyday life. Don’t miss our functional core workout at the end.
The core muscles include your front abdominals, obliques, diaphragm, pelvic floor, and lumbar spine. Increased strength and stability in these muscles will lead to a wide range of physical benefits, including:
Core stabilization exercises, like the ones you’ll find in the work below, can also help reduce non-specific lower back pain, which could improve mobility. Pilates was key for managing and living with my scoliosis while still enjoying life and movement. I shared about in my blog post, Pilates for Scoliosis: How to Find Relief with Movement. Please check this out if you’re struggling with scoliosis too.
The problem is, most people associate a core workout with a series of boring, repetitive crunches. Crunches only activate the abdominals and obliques with one back-and-forth spinal motion. This creates pressure on the lower back and hip flexors, which can lead to chronic pain or injuries over time. It also ignores all other areas of your core, which are just as important. The most beneficial core exercises recruit all the deep core muscles—not just your abs—for a more holistic, functional movement.
Learn more about the connection between your abs and your pelvic floor in my podcast episode, Abs, Core, and Pelvic Floor: What You Need to Know to See Progress.
The gentle, whole-body approach of Pilates is the perfect way to build core strength, flexibility, and balance—without adding pressure or discomfort to your spine.
I don’t just believe this as the founder of Lindywell; science tells us this too. The European Journal of Investigation in Health, Psychology, and Education found that Pilates is a more efficient way to promote core balance, maintain functional autonomy, and lower the risk of age-related falls than traditional resistance training.
No matter what season or phase of life you’re in, Pilates is a simple and effective way to strengthen this key area of your body.
If you’re ready to build core strength (for real—not just do a bunch of crunches!), you’ve come to the right place. I have a free workout for you below to get started with. If you want more workouts like this, start your free trial of our Pilates app, Lindywell. You’ll get instant access to 300+ workouts, guided breathwork sessions and more.
As you do this, imagine there’s a corset around your waist, causing the pelvic floor muscles to draw in and lift. Keep that corset image in mind as you continue to perform this subtle movement.
As your leg hinges and your toes tap down, the pelvic floor should remain stable. Don’t let your back arch up and keep your collarbone open. If you can’t stop the arching, make your movement a little smaller.
Make sure your core stays activated while drawing the belly button in and lifting your legs into the tabletop position. Aim to keep your shoulder blades up off the mat during the entire workout; you can also lay flat between movements if that’s easier for you too.
As you lengthen the head, neck, and chest, focus on keeping your waits in the corset and your pelvis strong and stable. As you lift, think of lifting the pelvic floor as well to stay connected to your core.
Lie on your back with a neutral spine and flat pelvis. Maintain the corset feeling around your waist as you lift both legs into a tabletop position. Open the collarbone, then draw the belly button in. If your back arches during this exercise, make the movement smaller again, as you did during the single-leg toe tap.
Having visible abs doesn’t mean someone has a strong core—this goes much deeper than that (literally). The core is one of the most important areas of the body, making it easier and more comfortable for you to go about daily life. Whether you’re bending down to pick a flower or reaching up high on one foot to get something at the top of a cabinet, your core is always working for you. That’s why this functional core workout, and those similar to it in the Lindywell app, cannot be overlooked if you want to live a long, healthy life!
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Self-care Sunday is more than just something to share about on social media. While it may have started that way, it’s a trend that’s actually rooted in science! (And you know how we feel about that here at Lindywell!)
A recent study from the University of Exeter found that it’s more common than you might think to feel stressed, nervous, or emotionally down on Sundays. For some, this feeling comes from the pressure to be all ready for the upcoming week. For others, it’s an inability to “switch off” and relax.
However it manifests for you, this phenomenon has a name: The Sunday Scaries. Sounds like the exact opposite of restful and enjoyable, doesn’t it?
At Lindywell, we’re about finding holistic ways to balance mental, emotional, and physical well-being, so we don’t have to feel stressed at the thought of another week ahead. After all, fresh starts and new possibilities should be revitalizing—not anxiety-inducing.
So if you want to add some self-care Sunday ideas to your toolbox (and ditch The Sunday Scaries), I have you covered! Here are some of the many ways I bring this fun trend into my life to feel refreshed and happy heading into each new week.
Self-care Sunday is about cultivating an intentional practice that feels nurturing during a time when you might otherwise feel anxious or stressed. No matter what you choose, the idea is to nourish your mind, soul, and body in order to achieve a deep sense of wellness and balance in heading into the week.
Here are some ideas to help you begin creating your own self-care Sunday practice.
How often do you sleep in without any guilt attached? Rest is one of the most precious gifts we can offer ourselves—especially in a culture that glorifies constant busyness, often to the point of burnout. Don’t set your alarm and let yourself wake up naturally in the morning, with no expectations to hit the floor running. I know for parents this one can be hard, but maybe you can take turns each week allowing one of you to sleep in.
Curate an environment that makes you feel calm and relaxed during the day:
Research shows that a “multisensory atmosphere” with pleasant sounds, sights, and smells will enhance your mood state and sense of well-being.
Breathwork is a powerful somatic tool to reset the nervous system, slow down anxious thoughts or frenetic energy, and anchor yourself in the present. Work this into your self-care Sunday routine to let go of tension and connect to your intentions for the week—or simply slow your thoughts for a few minutes.
Learn more about breathwork in The Healing Power of the Breath and start your free trial of Lindywell to get instant access to dozens of guided breathwork sessions so you don’t have to think about what to do—you can just let go and breathe.
Sure, it’s fun to meet your friends for brunch and mimosas at a trendy café—but cooking brunch for yourself at home can be just as satisfying (not to mention, less expensive). Find a recipe that looks delicious, whether it’s a fluffy batch of pancakes or a cheesy egg frittata and recreate it in your own kitchen. Don’t forget the coffee!
I love making Pumpkin Spice Gluten Free Pancakes or a Farmer’s Market Scramble. Both of these recipes can be found in the Lindywell app too!
Sometimes retail therapy is hard to beat—but it doesn’t have to be expensive. Not only is thrifting a fun and cost-effective activity for your self-care Sunday, but it’s also more sustainable for our planet. Fun fact that I just love: if all of us bought a used outfit instead of something new, it would lower carbon emissions by over 2 billion pounds!
Pelvic floor function is often ignored in women’s health and wellness—but crucial for alignment, mobility, balance, strength, and flexibility. If you want to feel strong as you move around all day long, you can’t ignore your pelvic floor. That’s why some gentle, low-impact movements that stretch, lengthen, and alleviate tension in this group of muscles is perfect for self-care Sunday.
Learn more about pelvic floor movement here: 5 Deep Core and Pelvic Floor Exercises. Take it a step further and start your Lindywell free trial to get access to 350+ Pilates workouts, all of which support the pelvic floor and full-body strength and mobility.
You don’t have to plan an entire weekend retreat to reap the benefits of a luxurious spa day. I love to give myself that same lush treatment right in the comfort of my own home! Here are a few small “spa treatments” you can do for yourself:
Whether your medium is a professional canvas or a coloring book, let your creativity run wild on Sundays. You don’t have to be an “artist” to enjoy this either. There are so many ways to tap into your creative side:
Your end result doesn’t have to be perfect. Art is about the freedom of self-expression without a rigid outcome. You may be surprised by how much you love it!
The brain needs regular exercise just like the body. In fact, “brain training” can lower the risk of memory loss or cognitive decline. On Sundays, carve out some time for a puzzle, sudoku, crossword, or anything else that activates your thinking cap. You’ll have fun, and your brain will get a workout. I love doing Wordle!
Learn more about healthy brain function and how you can use it to create healthy habits in our blog post, Principles of Neuroplasticity 101.
Spending at least 120 minutes each week outside in green spaces will increase physical health markers while alleviating mental distress. Walk or ride your bike to a local park, trail, or nature preserve on Sundays. If you don’t want to get out and about, just spend time in your yard.
I started doing daily walks and I’ve come to love it much more than I anticipated I would. There’s something so pure and restorative about touching the earth, breathing in the fresh air, and soaking up the scenic views.
Let’s be honest: many of us have jobs and other obligations that make it hard to escape from screens during the week. But all this exposure to technology can feel stressful or overwhelming at times. If this sounds familiar, make intentional screen-free time part of your self-care Sunday routine.
Instead, read a book, write in your journal or just listen to music with a cup of tea—those social media notifications can wait. If you don’t know where to start, buy my book Well to the Core to get access to the Choose Your Own Digital Detox Guide that I share inside!
The science-based benefits of meditation are seemingly endless. Even better, just 10 minutes can feel so refreshing and allow you to reap the many benefits. Bring meditation into your self-care Sunday routine to calm your mind, balance your nervous system and so much more.
I love to meditate with Breathwork for Gratitude, Grounding, and Joy, one of the breathwork sessions inside of Lindywell!
You don’t need a plane ticket to have an adventure—be a tourist in your own zip code! I love seeing all the beauty that Santa Barbara (where I live) holds. Here are some ways you can do this where you live:
You might discover a hidden gem that you can’t believe you never knew existed!
Raise your hand if the idea of curling up under a blanket with a warm beverage makes you feel warm and cozy. Same! Especially in the winter. Whether you prefer your drink to be light and fizzy or rich and toasty, mix up whatever libation you’re craving on Sunday.
Get some fun drink recipes in 3 Winter Mocktails to Make You Healthier and Happier.
A messy physical environment can (surprisingly!) impact so many areas of your life, including:
Since your brain is wired to seek out order, too much clutter can make you feel out of control. Fortunately, there’s a solution—organize your space on Sundays. If you do this regularly, there will be less and less to organize each time and you’ll feel more calm all week long.
Maintaining healthy relationships is an essential part of your overall health. The CDC says, “When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.”
When was the last time you called someone just to catch up? Reach out to a loved one you haven’t spoken to in a while and ask about what’s happening in their world. It can be casual and short, but you’ll finish feeling refreshed and connected.
You’re never too old to play! During the week, other commitments can make it difficult to prioritize this—I know how it goes as a business owner with four kids myself—but Sunday is the ideal time to cut loose and unleash your inner child:
Learn more about the surprising health benefits of play in our blog post, 5 Reasons to Make Play a Daily Habit as an Adult.
It can be easy to feel “too busy” to explore something you love. I know I feel that way sometimes too. But there’s no time like the present to learn a new hobby—or revisit one that you used to love. I started gardening as a new hobby! It was a great way to learn about something new, get outside, get my hands dirty, and include my kids in the process as well. A total win-win-win!
Fitness doesn’t have to be boring, repetitive, or forced. In the Lindywell world, we focus on mindful movement that’s anything but those three things. Instead, I guide our members through Pilates routines that encourage them to tune into the mind-body connection as they flow through each exercise building strength, mobility, and self-compassion. Make this a part of your Sunday routine and your mind and body will thank you.
Learn more about mindful movement here: 8 Reasons Mindful Movement Will Make Your Fitness Routine Stick. Plus, start your free trial of Lindywell and get instant access to 300+ workouts, guided breathwork sessions, and recipes!
Pursuing goals that align with your values and passions can boost your well-being, vitality, and sense of meaning in life. So don’t let these goals fall to the wayside as you focus on other areas of your life, like work. Spend time during self-care Sunday to reconnect with what you want to achieve in your personal life and what you need to do to get there.
Journaling is a way that I like to check in with myself and how I’m doing with goals that I previously set. I also like to set intentions for the week when I do this. For example, I might set an intention of taking three walks and doing 3 Pilates workouts throughout the week, plus drinking 64+ oz of water per day.
This one is simple—and maybe also one of my favorites on this list. From Beyonce’s “Run the World,” to Taylor Swift’s “Shake It Off,” to Lady Gaga’s “Born This Way,” the right song can make any day feel better. Put on your favorite playlist and belt out the lyrics at the top of your lungs. Side note: Free-style dance moves are also encouraged!
There’s so much to be grateful for in this world—from the small pleasures, like morning coffee, to the existential blessings, like another day to be alive. Pause to reflect on these gifts, then set aside a few minutes to cultivate your own gratitude practice. You’ll feel more generous, altruistic, compassionate, and a whole lot happier!
Learn more about gratitude practices in our recent blog post, 5 Steps to Create an Attitude of Gratitude. You can also learn about how gratitude impacted me personally in my post about 30 days of gratitude.
Personal affirmations or mantras are truthful statements you repeat in order to combat intrusive thoughts and critical self-talk. These can also help you manage stress and cope with uncertainties. On Sunday, write an affirmation that resonates with you (ex: “I am worthy”), then place it in a visible area like on your fridge or mirror so you can see it and repeat it each day.
If it seems like your affirmations or mantras don’t feel aligned, read Why Your Self-Love Mantras Aren’t Working (And How to Fix Them), written by Kiesha, our head of Breathwork and Somatic Programs.
Have a budget meeting with yourself each week. Believe it or not, financial literacy is part of self-care too. When you’re in control of spending habits, saving plans and other facets of money management, you’ll be in a more stable position to work toward your future dreams, such as buying a house or traveling abroad. Plus you feel more confident as you educate yourself on finances and how to get where you want to go!
Prep some of your favorite meals in advance for the upcoming week. This is a convenient way to ensure you’re eating nutritious foods on a regular basis. Plus, the mindful act of preparing your own meals (whether it’s oatmeal for breakfast or a grain bowl for dinner) can help you start nurturing a balanced relationship with food. It’s an act of self-care that also makes your week easier—win-win!
Learn more about how this can support your self-love practice in, How to Fuel Radical Self-Love with Food.
Self-care Sunday is more than just a social media trend. It’s a great way to transition back into the week feeling calm, confident, and connected rather than stressed or anxious. I hope some of these ideas will find their way into your weekly routine, even beyond Sunday!
The best way to take care of yourself is to make it a regular practice. See how you might be able to weave some of these ideas into your daily routine or as part of other days of your week, in addition to Sunday, to reduce stress even more.
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Most women experience the pressures of unrealistic beauty standards and this was happening well before Instagram came along and the mainstream media became what it is today. Learn more about the long-running history of unrealistic beauty standards in this fascinating article.
I’ve experienced this pressure to look a certain way my entire life. It’s been even more heightened with a career in the fitness industry. There was always pressure to fit a certain standard in the size, shape, and muscle tone of my body to be taken seriously or seen as someone worth learning from.
While dealing with these standards has been difficult to navigate, and still can be some days, I know in my heart that my worth is not defined by the way I look. Today, I want to share a few of the shifts I’ve made over the years to let go of unrealistic beauty standards and embrace who I am. I hope that my story might help you do the same.
As a fitness professional, the pressure can be strong to use my body as a billboard. I hear comments all of the time about fitness instructors’ bodies as a measure of their expertise. It can be hard to avoid this way of thinking and internalize it.
When I feel this pressure arise, I remind myself of my purpose and why I do what I do. My job is to teach you how to connect to your body, move well, build strength, and restore alignment so you can feel better as you go through your days. I can do that no matter what my body looks like.
Despite knowing this logically, we’re surrounded by these unrealistic beauty standards everywhere we go. I have to remind myself of this often. Sometimes it feels as though I have to actively fight against that pressure in my mind and in my actions daily to avoid succumbing to it.
You can know this consciously, and get caught up in these unrealistic beauty standards. When I stay connected to my purpose, however, it’s easier to remember that I don’t have to play along with the fitness industry’s focus on aesthetics to be successful. My purpose is to help women show up just as they are today and build strength and resiliency in their bodies and minds through the power of movement and connection to their bodies.
It’s THIS that has created our community of thousands of members around the world who want to choose grace over guilt and feel good in their bodies—not the number that shows up on the scale each day. It’s also this purpose that drove me to write my first book, Well to the Core.
My purpose is also connected to leading more people toward freedom and self-compassion: whether that’s my children, my friends, or our online community. When the pressure is rising to “look good in my workout clothes.” I remind myself that my job is to embody freedom and self-compassion so that others feel comfortable to do the same; to show up as they are today and believe that they don’t have to look a certain way to be worthy or valuable.
With young children, especially daughters, I want to be the best role model I can be. I want them to grow up feeling confident in their skin too. Remembering this helps me let go of those standards and find love for my authentic self, exactly as I am.
I practiced 30 days of gratitude leading up to my 30th birthday and it impacted my life in so many unexpected ways. One of the shifts I noticed was feeling the need to compare myself to others less often. Interestingly, something I learned after is that gratitude directs our attention away from social comparison, so it’s not surprising this happened.
This has helped me release those unrealistic beauty standards because I feel less compelled to compare myself to the people around me or other professionals in the space. As a result, it’s easier to embrace who I am more completely.
When those old beliefs around unrealistic beauty standards start pushing me back to that comparison habit, I focus on gratitude. I remember that I’m grateful for my body, my “twin skin” (the loose skin on my belly as a result of 4 full-term pregnancies including twins), and everything in my life that has absolutely nothing to do with how I look.
Cultivating and maintaining that attitude of gratitude lightens the figurative load and makes it easier to lean into what I know in my heart to be true.
I often feel pressure to look flawless because there are so many fitness professionals and influencers with “ideal” physiques. Add to that the thick flowing hair, and wrinkle-free skin—you name it and you can find it. Not to mention, flawless appearances are everywhere to be found on social media, whether natural or through a filter. If I’m being honest, it’s easy to feel like I don’t measure up.
The reality is, that I know how much work goes into achieving that “perfect look,” like skipping margarita night with friends, avoiding foods I love, and spending hours in the salon getting extensions, botox, and manicures.
I’m not saying this to make anyone feel bad for the choices they make related to their appearance because I take pride in my appearance and love to feel beautiful and pulled together, too!
For me personally, when the pressure is too much to keep up with, but I want to purse beauty, I focus on staying aligned with my values. When I’m tempted to get caught in the comparison trap, this is especially helpful. Ultimately, this idea of “keeping up” is just not worth the sacrifices I have to make to do it—both mentally and physically.
I’m very clear on my values and my ultimate worth. Yet I still have to fight against that immense pressure to stay true to those values and what matters to me most. One of the ways I do that is by staying very aware of what I’m consuming and the culture I live and work in.
It’s so easy to consume content that’s damaging to our self-esteem and mental health. Even scarier is that with the rise of filters and AI, more and more of what we’re seeing isn’t even real. The problem is that humans don’t do a good job of deciphering between what’s real and fake.
In addition, because the brain changes with what is consumed consistently, the belief that you need to look a certain way only becomes more prominent with each image you see that aligns with those unrealistic beauty standards.
You have to be a conscious consumer everywhere you go, from stores to social media, to let go of what you’re told to look like and embrace who you truly are.
It’s taken years of work to know that who I am, on any given day, is good enough. Some days, even now, it still takes work. I don’t know that we as women can ever fully let go of those unrealistic beauty standards. They’re so prevalent in our lives. However, that doesn’t mean they have to rule our lives. With conscious consumption, intentional gratitude, and connection to your purpose it is possible to live according to your own standards instead—and when we can do that, the pressure recedes and freedom appears.
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Read this post How To Wear A Sports Bra & Choose The Perfect Fit on keep it simpElle.
Since I learnt many years ago that 40% of women do not wear a sports bra when exercising, and when we do, 80% of us are wearing the wrong size bra, I’ve made it my goal to educate myself and…
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Self-trust is critical to the success of your wellness journey for so many reasons. First and foremost, in our culture of influencers and “health experts,” it can be overwhelming to know who or what to believe. I’m a trained professional in the health and wellness space, and I still find it hard to know what or who to trust sometimes.
That’s why I always come back to myself—and the fact that I know my body best. For so long, I pushed my body hard on days when it asked for rest. I ignored cues for hunger to follow specific diet plans. Spoiler alert: it didn’t get me anywhere but burned out and anything but healthy when you look at wellness as a whole-body experience. (Check out my recent blog post,
Wholistic Fit Living Guide: A Roadmap to Mind-Body Health, to learn more about how powerful this mindset can be.)
If you can relate to being overwhelmed by information and not knowing who to trust, it’s time to check in with yourself. Let’s talk about why self-trust (that inner wisdom, sometimes referred to as your gut) matters and how to use this intuition to chart a wellness path that’s right for you. Plus, I’ll share how to cultivate self-trust so you can discern fact from fiction or fad.
In a recent survey of 1,022 U.S. adults, 60 percent of respondents feel motivated by wellness-related content on social media to make healthier, more nutritious choices for their bodies. However, 68 percent have seen conflicting information from multiple sources. Another 60 percent are confused about which habits are worth implementing.
When you can trust in yourself to determine what’s right and not right—or even what’s potentially dangerous—you can use that self-trust to inform your decisions, which nurtures confidence, self-efficacy, and empowerment.
In a recent study of patients with chronic health issues, building self-efficacy helped alleviate symptoms of their illness. It also improves mental health outcomes and quality of life. Plus, these patients were more motivated to heal, which ultimately made them feel secure in their overall capacity to reach that goal.
Long story short, self-trust will impact every area of your health and wellness journey.
We are surrounded by an excess of information every single day. Often that information is contradictory or confusing. As a result, it’s hard to know what to eat, what’s truly effective when it comes to exercise, or what habits to implement to care for our mental health.
Personally, I consume a lot of content—like most people! I’m constantly reading books, listening to podcasts, watching interviews, reading articles, etc. While it’s certainly a part of my job to stay educated and informed, it’s also a passion of mine. I love learning.
One of the side effects of taking in a lot of information from a wide variety of sources is seeing just how much conflicting information there is out there. This used to drive me crazy. But over time, I’ve learned to use it to my advantage and hone my self-trust.
What I mean is, I understand that there can be many viewpoints on a certain topic and even research can be done in ways that result in conflicting conclusions. Over the years, I’ve learned to take the information I learn, run it through what I’ve already learned or experienced to be true, and then also run it through a lens of what I know to be true for ME.
For example, what do I know about myself that this person/research doesn’t know? While one non-toxic expert may tell me I should never use plastic products to avoid potential toxins—that’s not the whole story. I also know that I spent years dealing with anxiety around health. This means, for me, it’s important to be informed of those potential dangers, without embracing an “all or nothing” mentality that leads to more stress, which in turn, would have an even bigger negative impact on my health.
Ultimately, nothing is more trustworthy than the gut instinct within you and what you know about yourself. The goal is to take what you hear, check in with yourself, and then choose what’s best for you. If you’re not sure how to connect with that inner source of wisdom, here are a few ways to practice and learn.
Your body is wise and is always communicating. Learning how to listen, and then respond accordingly, is one of the most important skills we can develop. For example, a few years ago my body was responding strangely to high-intensity workouts.
It took me a while to understand what my body was trying to tell me. Listening, paying attention, and recognizing symptoms, I was able to adapt, seek support, and make changes to help me feel better and to help my body function more optimally. Listen to my surprising health diagnosis podcast episode to learn more about what happened.
Even more interestingly, what I’ve found is that honing this self-trust has a ripple effect throughout every aspect of your life. When you make an effort to create a mindful, trusting relationship with the body, you’re likely to experience a wide range of outcomes, including:
If you’re not sure how to block out external noise and tune into the wellness cues coming from your own body, read my blog post, 5 Practical Strategies to Listen to Your Body Each Day. As with anything you do, this skill takes time and practice, but is very much within your reach!
Everyone has imperfections and shortcomings, that’s what makes us human. The sooner you embrace this, the less susceptible you’ll be to self-doubt. Also, the more confidence you will have in your decision-making abilities.
According to the Health Psychology Open Journal, even just listening to a brief, 10-minute recording of compassionate mantras over four consecutive days can lead to reduced inflammation, healthier immune function, and calmer nervous system response.
By the way, if you feel like those mantras never work for you, then read, Why Your Self-Love Mantras Aren’t Working (And How to Fix Them), to tap into greater compassion for yourself.
Practice self-love with Breathwork for Letting Go of Perfection Narratives within the Lindywell app. Start your free trial of our Pilates app today to get instant access to this plus more guided breathwork sessions and 300+ Pilates workouts.
If you’re prone to second-guessing your intuition when confronted with varying health trends, claims, or opinions, practice pausing. When you come across any piece of wellness advice, take a moment to reflect. Interrogate the information before believing it at face value. Ask the questions below to learn how to trust what feels nourishing and beneficial for your well-being while also assessing its reliability:
A self-reflection inventory will help connect back to your health priorities, so you can align with behaviors or decisions that reinforce them. Then as you turn inward, get curious, and ask honest questions, it becomes easier to follow the guidance that resonates with you, while creating boundaries to set aside whatever doesn’t feel right.
After all, what works for someone else might not serve you.
No one is more competent at making decisions for your own health, fitness, and well-being than you are. In a culture saturated with what seems like as many clashing wellness opinions as there are Instagram and TikTok accounts, it’s essential to tune out the noise. Use these ideas to cultivate and nurture your own self-trust. You might just discover the answers to a healthier, more vibrant life have been inside you all along.
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I write and talk about breathwork benefits often as the Director of Content for Lindywell. (Check out our breathwork page that I helped create!) While I have enjoyed some breathwork practices here and there, I have to say I was skeptical about whether consistency really mattered (doing it daily) versus just in the moment, when I felt I needed it.
I was also curious whether I needed guided sessions, like what Lindywell offers—and if I would notice more benefits if I did have the expert prompts and guidance that Kiesha provides.
Ultimately, I know nervous system regulation is important so I decided to push myself to try breathwork every day for 31 days.
First and foremost, let me say that I was surprised by some changes, despite all that I know about the benefits of breathwork. Ultimately, I can truly say that it has changed my life. Not only do I feel calmer and more present, but my kids and co-workers have all noticed I’m more peaceful than I was at the start of the month too!
If you’re thinking about challenging yourself to try breathwork more consistently, I want to share my experience to give you a taste of why it’s absolutely worth it. The breathwork benefits far exceeded my expectations and I know they’ll exceed yours too!
While there are many ways to practice breathwork, I wanted to be guided by Kiesha Yokers, our Head of Breathwork and Somatic Programs. I love how she teaches and guides in her sessions and knew she’d be the perfect person to take me on this journey. Read Kiesha’s article, The Healing Power of Breath, to learn about her approach to breathwork and how it can impact every area of your life.
Within Lindywell, I (and all of our members!) have access to more than 25 guided breathwork sessions that cover a wide variety of topics from sleep to gratitude. Each one ranges from 5-12 minutes, so I could choose whichever topic and time frame worked best for me each day. Some of the sessions I found myself coming back to were:
If you want to try these breathwork practices with Kiesha, start your free Lindywell trial and get instant access to each and every one! You can listen to them on your phone with our Lindywell app or through your web browser. Plus, when you sign up, you’ll also get access to 300+ Pilates workouts and hundreds of nutritious (and easy to make!) recipes created by a registered dietician.
First and foremost, let me remind you that you don’t need to practice breathwork every single day for 31 days (or longer) to experience benefits. Even after a single session, you’ll likely feel less stressed, more calm, and more connected to yourself.
As with many aspects of health and wellness, however, consistency is the best way to create habits and experience long-term results. That was my goal and absolutely what I experienced. My day-to-day experience is calmer, my sleep is better, and I notice I am a better version of myself in every area of life. So let’s get into the details!
While this is one of the breathwork benefits we talk about a lot at Lindywell, I feel it is truly life-changing for me. I feel like I can ride the waves of my emotions with more awareness and can come back to a steady mood faster now.
A great example of this was when I recently had to drive my husband’s car (which I don’t like driving because it’s a manual transmission). Normally I would be shaking by the end of this drive from nerves and fear of stalling and holding up traffic. This time, I used box breath (a popular technique Kiesha teaches) the whole drive and the nerves didn’t peak as high, I never stalled and I also felt calm and happy when I got home instead of stressed!
Think of how many times in life we have to do something we don’t want to do—and how stressed or anxious that can make us feel. Having this new breathwork tool makes it so much easier to manage those situations without all that added emotion.
I’m not only sleeping better but I’m also falling asleep faster! This has been an incredible shift because sleep has never come quickly for me. I did Breathwork for Sleep and Calm in the Lindywell app many nights during this time and noticed that sleep comes easier and I don’t wake up as often. This also means I feel more rested during the day—a huge win for me.
This translated into greater focus at work. Tackling an important task was so much easier because my mind felt sharp and I felt less distracted.
Breathwork has been a game-changer in my parenting. One of my children is struggling with anxiety and using my breath has helped me stay calm so I can help him do the same. I love that teaching him these resources has helped him face his fears too.
I’m also able to be the steady parent I want to be for my kids when something wild comes up (which it often does!) and I pause to breathe or have done breathwork that day.
One time, my son thought it would be fun to bring a pile of leaves into the house and throw them like confetti. Before breathwork, I would have gotten angry and felt a shift in my mood for the rest of the day. Because of breathwork, however, I stayed calm, talked to him about his choice (and laughed internally), and had him clean it up so we could move on with our night.
My ability to stay calm translates to my children’s ability to also stay calm during and after a challenging situation, which keeps it from becoming something more than it is.
I never realized how my breath can actually fuel my energy. My default used to be to just push through the drained feeling after a series of calls and keep working. But with low energy, tasks would take longer or I’d feel a lack of creativity. I realized that when I pause for five minutes after the calls and do an energizing breathwork technique, I get a new burst of energy and can stay focused again and be more creative.
Breathwork for Midday Mind Support and Breathwork for Energy became my new go-tos after a series of Zoom meetings in the middle of the day instead of turning to food for a pick-me-up. I love the tingly energized feeling I have after practicing those sessions and how ready I feel to tackle the next thing. I can’t stress enough that this is worth trying!
It’s so easy to ignore the cues from your body, whether it’s asking you to slow down in the middle of a busy season. I’m no stranger to that, but now, I feel much more in tune with my body’s cues—and more likely to give myself whatever I need when I need it.
I also feel more at peace with my body and gratitude for all it can do rather than trying to always fix something. The gratitude meditations within the Lindywell app are some of my favorites.
That inner critic can be so challenging to deal with, giving constant commentary that is rarely helpful. My breathwork sessions have helped me quiet that voice, which also allows me to move past things faster. Instead of letting my inner critic beat me up when I make a mistake, I’m able to notice it, pause to see if there’s anything I can learn from it, and then move on without it impacting me for the rest of the day—or week.
This is not something I was working toward or focusing on, but was excited to see! I used a new feature coming to the Lindywell app that allows you to test your breath capacity. When I did this, I saw significant improvements in my lung capacity (ex. how long I can hold my breath and exhale) because of my new breathwork habit. It’s amazing to me how our bodies adapt with a little bit of consistency and commitment.
Check out our recent blog post, Mouth Breathing vs. Nose Breathing: Why It Matters for Your Health, to learn more about how being intentional with breath can impact your health in surprising ways!
Now I crave opening up my app to be guided through a breathwork session and I love that I can access this tool whenever I need it. Experiencing these breathwork benefits first-hand has made me love this practice even more than I already did—and I couldn’t recommend it more, no matter what stage or season of life you’re in. Let’s be honest, we can all use a little more calm and connection! Start your free trial of Lindywell to try all the breathwork sessions I mentioned here, plus the 20+ others in the app!
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