Hey my beautiful friends, Coach Krissy here, and I’m throwing down a challenge for 2024. Not squats or burpees, no ma’am. Today, we’re tackling a mental hurdle that trips up even the most dedicated fitness warriors: black or white thinking.

You know the drill. That voice in your head that screams “good” or “bad” after every bite, workout, or missed gym session. The one that paints your day in stark contrasts: salad = saint, pizza = sinner; crushing PR = hero, missing a rep = failure.

But here’s the truth, my friends: life, and fitness, ain’t black and white, it’s a technicolor explosion! And clinging to those rigid categories is holding you back from a truly balanced, holistic, and yes, fun approach to well-being and health.

So, let’s break free from the tyranny of binary thinking and paint our fitness and healthy living journeys with vibrant hues of self-acceptance, self-love, flexibility, and self-compassion. Here’s how:

1. Ditch the Diets:

It is time we stop labeling foods as “good” or “bad.” Life, and food, is just not that simple. Instead, let’s focus on tuning into the wisdom of our body without judgment. Are you hungry or are you bored? What is it that your body needs right now? Learning to respect your body’s signals or cravings without judgment is a vital skill to learn! Maybe a slice of pizza is exactly what your body needs right now, and that’s fine! Pizza is delicious, enjoy it! Ditching diets does NOT mean binging and mindlessly eating. On the contrary, it is about building a gentle relationship with your body and food, where you trust your internal cues and make conscious choices based on what you and your body needs at this time.

PSA: Diet’s Don’t Work

In America we are obsessed with diets and thinness to the point it can become an all-consuming obsession. We cling to the false narrative that our bodies are the problem, and that dieting is our savior. When in fact, dieting, and diet culture, are the problems not the solution to our struggles. Dieting makes us cling to the delusion that our bodies are flawed and that we are a victim. It causes an unhealthy relationship with our bodies, enforces disordered eating patterns and can fuel our inner critic.¹

In the book “The Diet-Free Revolution,” Dr. Conason cites current research that indicates between 80-94% of dieters fail to achieve long term weight loss and maintenance, and that the most predictable long-term outcome actually may be weight gain. ²

Why is this? Dieting promotes this black or white, “all or none” thinking that promotes feelings of shame, feeling deprived, and especially a deep mistrust of our body’s signals. For example, imagine we are on a diet but have a craving for ice cream, but because we labeled it as “bad” we fight ourselves, and deny the craving. Or maybe we do eat the ice cream but feel “bad” the whole time we have it, and shame ourselves for ‘being bad.’

My Personal Struggles with Diet Culture

I remember the first time I went on a “diet” I was about 12 or 13. I started a restrictive diet from everything I was told was “bad” for me. I started this diet because I wanted to be as ‘thin’ as the celebrities I saw in magazines, ads, and on TV or those I saw portrayed in the media. I thought my belly fat was ‘disgusting,’ and I wanted it gone. This was a start of a disordered eating spiral that lasted for many, many years. I falsely believed I would be happy when I got rid of the ‘belly fat.’ That my body was the problem and if I could “fix” it then I could be happy. I put all my eggs in that basket, and I did not allow myself to be happy until I was “thinner.” (You want to know who was not happy for many years because of myself, ME 🙋🏽‍♀️).

This self-hatred cycle lasted for almost two decades! I look back on my younger self with such compassion now. I was hurting in ways that had nothing to do with weight or body composition, but I had pain at a much deeper level. At a subconscious level, my weight felt like something I could control and was something that was thrown in my face all day long from the media. Oh, I was also told by doctors that my weight and BMI was “excellent,” so I must be healthy, right? WRONG.

For those nearly two decades I didn’t always brand it to myself that I was on a “diet,” I would tell people, “I’m just eating ‘healthy.’” When in reality I was obsessed with thinness, and I believed that eating ‘healthy’ and restricting my diet was the answer to all my problem. I would restrict sugar for months at a time, only to binge on it in secret or when I went to a party or event. I was then filled with so much shame and self-hatred at myself for “being weak,” and even when I was eating the delicious treat, I wouldn’t even let myself enjoy it! My thoughts while eating included things like: “this sugar is SO BAD for me,” “why can’t I just stop eating this?, “I will take ONE more bite and then no sugar for the rest of the year!” “this is going straight to my belly,” “what is wrong with me?” Sound familiar? All my thoughts were consumed with how “terrible” I was for eating something. Not one thought or feeling was about enjoying the delicious treat, I was evil and so was sugar/carbs/fat/whatever was the recent villain.

So, what do we do?

In comes self-compassion, mindfulness, and healing of our old wounds to the rescue! I know, that doesn’t sound as sexy as “just follow this diet,” ya know? But remember, we are learning that life isn’t black and white, and it isn’t as simple as we have been conditioned to believe, but trust that there is hope.

Maybe you start, like I did, by reading the brilliant book, “The Diet-Free Revolution,” so you can understand more about how diets don’t work and how to learn the new, and innate skill of listening to your body including hunger, fullness, and cravings. Or maybe you start with or add on additional support including psychotherapy, counseling, or nutritional counseling. Don’t be afraid to seek help! You may be like me and have to relearn almost 20 years of conditioning, so this won’t be an overnight change, and that’s okay. Like everything, enjoy the journey, and just take it one step at a time.

2. Celebrate Progress, Not Perfection

Missed your workout because life got in the way? THAT’S OKAY! Every opportunity in life can be a chance to learn and grow. Maybe you need to prioritize shorter workouts, or maybe you can do 30 squats before you hop in the shower, or maybe today is just a rest day! What is it that your body is telling you? Listen!

When you do the 30 squats or complete a workout, or mindfully eat a meal though make sure to celebrate that ish, honeyyyy! Focus on effort, consistency, and celebrating small wins. You didn’t work out once last week, but this week you worked out for 2 minutes every day? CELEBRATE! Trust me, those little victories add up to big-time progress. Each little victory is a vote towards the life you want to live, and every vote counts!

3. Befriend the Rest Day:

Think skipping the gym makes you lazy? Think again! Rest is just as important as training. Read that again 😏Listen to your body, take those rest days when needed, and come back recharged and ready to rock. Remember, a well-rested you is a stronger, happier, more tuned in you.

Also, we are letting go of black and white thinking so we can tune into our bodies. We are learning this new skill of listening to our bodies, we are a team and when one of your teammates says they need a day off you listen!

4. Move for JOY, Not the Scale

Forget the number on the scale. Focus on finding activities that make you feel good and move with joy. Dance like nobody’s watching, hike with friends, laugh your way through a Zumba class. When you move for the pure pleasure of it, consistency becomes effortless.

Some simple tips to make your workouts more enjoyable:

1. Create a fun workout playlist that makes you feel energized and happy!
2. Connect with nature. Not feeling like going on your hot girl walk today? Go to your favorite park. I recommend no headphones, and if you feel safe to do so leave the phone in the car and start with a simple 5–10-minute walk with the simple intention to connect with nature.
3. Explore a new activity. Maybe try rock climbing with a friend, go to a pole dancing intro class, take a slow yoga class, or a high energy Zumba class! Play around and have fun.
4. Workout with a friend. In person, or call/FaceTime them so you have a fun partner to keep you accountable.
5. Work with a fun coach. Need to be held very accountable? Invest in a Fitness Coach, like me, to make you laugh along the way with personalized workouts! Contact me here if interested 😍
6. Do what you truly enjoy doing. This may sound like DUH, but I did things for years I did not enjoy doing simply because I thought I “had too.” Do you love yoga? Do yoga? Love running? Run baby! Sprinkle in some variety but stick with what you love, and you will be eager to do the work!
7. Celebrate the journey. Remember you GET to workout. Celebrate yourself and enjoy the journey.

5. Embrace the Whole Package

Being physically fit isn’t just about sculpting muscles or getting physically stronger. It’s about nourishing your mind, body, and spirit. Make time for activities that bring you peace, joy, and connection. Yoga, meditation, spending time in nature – these elements are just as crucial to your well-being as the squats and lunges are.

Beyond the Physical:

1. Nurture you mind – include activities like meditation, journaling, reading, or learning a new skill to engage your mental fitness and reduce stress.
2. Fuel you spirit – make time for activities or moments of stillness that bring you joy and purpose. This can include spending time with nature or loved ones, pursuing a creative outlet, or volunteering in your community.
3. Prioritize sleep and stillness – adequate sleep is crucial for physical and mental recovery and allows your body to repair and recharge.
4. Embrace your uniqueness – accept your natural shape. Appreciate your unique and incredible body! The world would be so boring if we all looked the same, embrace your ‘Youness!’
5. Celebrate your strengths – celebrate what your body does instead of focusing on perceived flaws.
6. Practice gratitude – take the time to appreciate your body, your health, and all the beautiful things in your life! Do this daily and research shows that this can boost your mood!

Conclusion

We’ve talked about ditching the labels and diet culture, prioritizing joy, and embracing the whole package of health.

Now, here is your reminder: You are more than an arbitrary number on a scale, you are more than a size of your jeans! We are complex and incredible beings that are full of strength, resilience, and yes even rolls and stretch marks that tell a beautiful story, YOUR unique story, and all parts of you deserve your own love, compassion, acceptance, and kindness.

Let’s make a vow today to shed the shackles of diet culture and step into a new dawn. Here’s to nourishing our bodies with foods that delight us, that nourish and energize us! Here’s to celebrating movement because it makes us feel powerful, not because it shrinks us. Here’s to embracing every part of ourselves, from the messy buns to our dancing feet.

This is a call for compassion and learning a new skill of tuning into the wisdom of our incredible bodies. Trust in the wisdom and move with joy. My dream is to build a community of people in my little corner of the internet where every shape is celebrated, every bite is savored, and every laugh embraced.

So, let go of the black or white, all-or-nothing mentalities, step back from the scale, and grab your dancing shoes. It is time to paint our own vibrant picture of well-being and wellness, one colorful step at a time.

Friends, if you feel comfortable, share your stories of ditching diet culture, embracing your body, and/or finding joy in movement! Let’s build a community of support and celebration! It is empowering to know that you are not alone 💕🫂✨

Resources:

1. Conason, Alexis. The Diet-Free Revolution: 10 steps to free yourself from the diet cycle with mindful eating and radical self-acceptance. Berkeley, CA: North Atlantic Books, 2021. ↩︎
2. Conason, Alexis, and Alexis Conason. “Say Goodbye to Dieting (and Hello to Happiness!).” Essay. In The Diet-Free Revolution: 10 Steps to Free Yourself from the Diet Cycle with Mindful Eating and Radical Self-Acceptance, 21–39. Berkeley, CA: North Atlantic Books, 2021. ↩︎