MENTAL FITNESS
“The gym can become a place where we go
to fight our physical self-perceived failings- our shape, our cellulite, our stature –
leaving us feeling intimated, inferior and
inadequate at the gym,” says WF’s resident
psychologist, Dr Lissa Johnson.
To deal with the inner voice of shame
that might be following you around the
gym, Dr Johnson suggests you pay some
attention to what you’re saying to yourself - what words or images are going through
your mind? “Step back from this internal
dialogue and recognise it for what it is: an
internalised marketing campaign, designed
to make you feel bad about yourself.”
A common mental trap at the gym,
according to Dr Johnson, is to compare
yourself to images of more ‘perfect’
women, either around you or in your mind’s
eye, leaving you feeling like you fall short.
Instead, you should be choosing other
more affirming points of comparison.
“Your 90-year-old self, for example,” Dr
Johnson says. “Allow yourself to feel
grateful for the health, youth and vigour
that you currently have. Thank your
amazing body for all it does. You could
also invoke mental images of women who
don’t fit stereotypical ideals, but who are
nevertheless charismatic, attractive and
at home in their own skin. Practice
inhabiting your own body with that same
faith in your unique beauty and charm.”
WEIGHTY GOALS
Consider reassessing your goals when
it comes to working out. Rather than
appearance-related goals, Dr Johnson
advises setting health-related ones, such
as increasing your lymphatic flow and
draining toxins from your body, priming
your internal opiate system, improving
your mood and sleep, increasing blood
flow and concentration, lifting your
metabolism and energy, strengthening
your back and posture, or improving your
cardiovascular health. Take your pick!
“Allow yourself to prioritise the
psychological benefits over weight-related
ones. Moderate (not punishing or self-
shaming) exercise is one of the most
potent natural antidepressants around,”
says Dr Johnson. “Also notice your mind’s
tendency to pin your self-worth on your
weight and shape. Realign with the part
of yourself that knows, deep down, that
your value as a human being has nothing
to do with your performance at the gym.”
While you’re at it, lighten up on the
whole gym experience. “Ask yourself how
you can make exercising more enjoyable,
and work on that instead of giving yourself
a hard time,” advises Dr Johnson.In the bigger picture this is about being
a good friend to yourself, says Dr Johnson.
“Treat yourself as you would treat a friend.
Be encouraging, supportive and accepting
towards yourself. Give yourself credit for
making it to the gym at all. And even more
credit for anything beyond that,” she adds.
“In the end you will look forward to your
own company at the gym, rather than
dreading it. Which will do wonders for
your psychological health as well.”THE RIGHT MOVES
Follow these gym-boosters to become
a pro on the floor...Smart choices
If you’re a complete gym
newbie, you’ll need to decide
what you want from your membership.
Would you prefer to sign up to a big
chain that has the staff and facilities to
welcome beginners with ease, or would
a small boutique studio geared towards
women suit you better? Whatever you
decide, request a couple of trial sessions
to make sure you feel totally comfortable
before you sign on the dotted line. After
you’ve committed, ask for a proper
induction from a PT who can walk you
around the different areas of the centre
and show you how to use any equipment
that you may find intimidating.It’s a date
Feeling apprehensive
about throwing yourself into
a brand-new routine? Don’t be. Just call
the troops for back-up (by ‘troops’ we
mean a friend). Set goals with your gym
buddy and spur each other on whenever
confidence starts to fade. “Your partner
will lift the energy level as well as the
attendance stats, and it’s nice to have
a friendly face to make the journey with,”
says personal trainer Faya Nilsson.Dress the part
It may sound too simple to be
true, but your gym wardrobe
can also have an impact on your state of
mind. “Aside from being increasingly
functional and offering mobility, support,
cover and sweat-wicking, sports clothes
can boost your mood in just the same
way as putting on a new suit to go to
work, or wearing a beautiful dress and
killer heels to a party,” says Nilsson.Get in the zone
A killer playlist equals a more
productive and self-assured
workout, so pop on your headphones
and turn up the volume to get you feeling
fired up. Research shows that getting
swept up in upbeat music ignites specific
parts of the brain, which helps you to work
harder. “Hearing your favourite tune come
on as you’re about to cave in may just
push you through the last three minutes
of your HIIT run or get you to do that final
set. Awesome music really transforms
a session, every time,” adds Nilsson.Fake it
Reckon everyone knows what
they’re doing except you?
Sometimes life is all about playing tricks
on your mind. Remember, everybody is
there to do exactly the same as you –
work out – so try to tune everyone
out if you’re feeling embarrassed or
uncomfortable in front of seasoned
gym-goers. “As with many things in life,
‘Fake it till you make it’ also passes in the
gym. I’m a firm believer that the things we
fear the most are the things we should do.
Like that one last rep!” says Nilsson.Mirror, mirror
Don’t shy away from your
reflection during your workout
as mirrors allow you to keep an eye on
posture and form to ensure you get
the most out of your workout sessions.
“Mirrors have been demonised as being
just for posing, but this is a massive
misconception,” says Nilsson. “If you
feel too embarrassed to check your form,
recite something to yourself like, ‘People
are far too preoccupied worrying about
themselves to pay attention to me’.”Private sesh
If your cashflow permits, hiring
a PT for a couple of sessions
will help arm you with the foundations for
a great workout. “Having someone correct
your technique and show you the dos and
don’ts is essential, or you risk injury. If
there’s something you want to work on,
you can confide in your PT, knowing
they’ll tailor everything towards helping
you achieve that overarching goal,” shares
Nilsson. Once you’ve got a basic grounding
and you know how to work out safely, you
can go it alone with confidence.#1
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“Treat yourself as you would treat
a friend. Be encouraging, supportive
and accepting towards yourself”
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womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 27WORDS
LOUISE PYNE; SAMERA KAMALEDDINE
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