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The Introvert’s Guide to Getting in Shape

The Introvert’s Guide to Getting in Shape

I am an introvert–and I’m quite content with this fact–but a lot of my introverted comrades aren’t.

Many think something is wrong with them, largely because our culture holds “the extrovert ideal” in high esteem, says Susan Cain in her book Quiet: The Power of Introverts. Extroverts are viewed as healthier, happier, and more successful.

But here’s the thing: both introverts and extroverts have unique skills they can use to maximize their health and happiness.

Several years ago, I discovered how to apply my strengths as an introvert to my health. If you’re an introvert and you’re struggling to get healthy, these are some strategies that will help you.

Eating healthy for introverts.

Research shows that an introvert’s brain is wired differently. We have more gray matter in our prefrontal cortex–the area of the brain that’s associated with abstract thought and decision-making. This helps explain why introverts devote more brain power to analysis, while extroverts tend to live in the moment.

Introverts are masters at processing, digesting, and analyzing data. But many don’t use this skill to their advantage.

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If you’re an introvert and you’re not as healthy as you want to be, start by using your brain.

Read, research, write, explore, listen, reflect, meditate, design, think.

Eating healthy starts with learning how to eat healthy.

Mindful eating is a proven technique you can use to eat healthier, and can be a great place to start.

Step one to eat more mindfully: plan for the worst.

In the world of psychology, this is called an implementation intention. Here’s how it works: if you know a situation is coming up where you might be prone to eat and/or drink too much (a friend’s birthday party, for example), write or state your back-up plan beforehand:

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“When I encounter ______, I will _____.”

Here are some examples:

  • “When I go out to eat tonight, I will order a salad and skip dessert.”
  • “When I go grocery shopping, I won’t buy any soda.”
  • “When someone offers me pizza, I’ll politely decline.”

Implementation intentions are effective for introverts because they give clear instructions on what to do when your willpower muscle goes limp. Research proves they can help you make healthier decisions and stick with your goals.

Spend time thinking through your goals and preparing for challenges, and you’ll give yourself an edge.

One strategy I use and recommend: keep checklists. In the book Switch: How to Change When Change is Hard, Dan and Chip Heath say checklists help you avoid “blind spots in a complex environment,” provide insurance against overconfidence, and make big screw-ups less likely.

In The Checklist Manifesto, surgeon Atul Gawande says:

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“Good checklists…are precise. They are efficient, to the point, and easy to use even in the most difficult situations. They do not try to spell out everything–a checklist cannot fly a plane. Instead, they provide reminders of only the most critical and important steps–the ones that even the highly skilled professional using them could miss.”

Exercise for introverts.

Several years ago, I stopped going to the gym and started working out at home instead. The environment was too over-stimulating for my introverted brain to handle.

Loud, crappy music. Crowded spaces. Hundreds of people.

No thanks.

I found a way to exercise that worked for my personality. I started lifting weights and boxing at home in my basement. My wife and I go for walks or bike rides on the trails by our house. And now I work out 5-6 days a week and I absolutely love it.

The lesson here is simple: if you’re an introvert and you hate going to the gym or to group classes, stop going. Introverts thrive in quiet, minimally stimulating environments.

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I’m all about challenging yourself and getting out of your comfort zone, but doing stuff you hate is unsustainable. When it comes to exercise, forming habits is vital. And to form habits, you need to find something you actually enjoy doing.

Exercise in an environment that matches your personality type. Try working out at home, outside, or in smaller groups. You’ll save money on gym fees. You’ll stop dreading going to the gym. And you’ll increase your odds of developing healthy exercise habits.

As an introvert, you have natural talents most extroverts lack.

Don’t waste them.

Use the power of your inquisitive mind to help you form healthy habits that last a lifetime.

Featured photo credit: Abdullah AL-Naser via flickr.com

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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