{"id":3789,"date":"2025-01-15T07:30:00","date_gmt":"2025-01-15T13:30:00","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=3789"},"modified":"2025-01-14T14:51:48","modified_gmt":"2025-01-14T20:51:48","slug":"tell-yourself-you-can","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/tell-yourself-you-can\/","title":{"rendered":"Tell Yourself “You Can!”"},"content":{"rendered":"\n

What you think and say about your ability to live a healthier and more active life sometimes has very little to do with your actual capabilities. The stories we tell ourselves, in addition to the false perceptions others can have about us that we gradually internalize, can become mental roadblocks to achieving our wellness goals. In other words, if you are constantly doubting yourself, it is only a matter of time before you consistently stop trying. <\/p>\n\n\n

\n
\"Tell<\/figure><\/div>\n\n\n

So here are three thought patterns to work on nixing this year: <\/p>\n\n\n\n

    \n
  1. \u201cI need more money to really change my health.<\/em>\u201d If you already belong to TOPS, there are a plethora of resources you already have access to that are included in your membership. Every issue of TOPS News<\/a> <\/em>is filled with success stories, workouts and <\/a>recipes. (For those who may have recently joined and would like to peruse recent issues of the magazine, check out the digital archive<\/a>.) In addition, the member portal contains more nutritious meals<\/a>, snack ideas and blog posts filled with lifestyle tips to help you stay active<\/a>. <\/li>\n\n\n\n
  2. \u201cI don\u2019t have time to exercise most days<\/em>.\u201d Well, guess what? According to recent research<\/a>, you only need approximately 22 minutes of exercise a day to lower your risk of developing more than 250 different health conditions. Because 150 minutes of moderate exercise a week is the amount that can positively impact health outcomes for most adults, that same study shared by the NIH last year reveals it is the cumulative exercise time that matters \u2014  not how long individual workouts are. Thus, doing five 30-minute (or three 50-minute) workouts each week is great! But it can be just as beneficial to squeeze in \u201cmini-breaks\u201d for active movement every day too. <\/li>\n\n\n\n
  3. \u201cI have never been able to keep the weight off.<\/em>\u201d NOW is the perfect time to banish that running dialogue from your head. You have already won so many silent battles throughout your life. Plus, the core mission of this community is not weight loss, it is wellness<\/em>. This encompasses mental and emotional health just as much as any physiological benchmark.  A scale will never be able to fully measure how much you have healed or have transitioned from merely surviving to now thriving in your life.  <\/li>\n<\/ol>\n\n\n\n

    Are there other negative beliefs you have worked hard to overcome? Share in the comments thread below. May this New Year be filled with health and happiness for us all! <\/p>\n\n\n\n

    \u2014Rachel<\/em> <\/p>\n","protected":false},"excerpt":{"rendered":"

    What you think and say about your ability to live a healthier and more active life sometimes has very little to do with your actual capabilities. The stories we tell ourselves, in addition to the false perceptions others can have about us that we gradually internalize, can become mental roadblocks to achieving our wellness goals. […]<\/p>\n","protected":false},"author":8,"featured_media":3790,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,5,12],"tags":[],"class_list":["post-3789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-motivation","category-wellness"],"yoast_head":"\r\nTell Yourself "You Can!" - Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"What you think and say about your ability to live a healthy and more active life sometimes has very little to do with your actual capabilities. 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