Time to reset!

My transformative week of eating and moving differently.

Hey Glow Mama and co!

This week, I decided to shake things up a bit. Instead of sticking to my usual routine of powerlifting and traditional strength training, I wanted to try something different. I felt like my body and mind needed a reset—something that would help me connect more deeply with how I’m feeling, both physically and mentally. So, I embarked on a week of mindful eating and mindful movement.

Why This Challenge?

A friend of mine and I decided to take on this challenge together, focusing on eating differently to detox our bodies and fill them with nutritious, wholesome foods. We committed to incorporating more veggies, fruits, and protein into our meals and paying close attention to how these choices made us feel.

At the same time, I wanted to change my workout routine. Instead of my regular powerlifting sessions, I opted for more mindful activities like morning walks (nothing like a 5 km walk at 6-7 a.m. to kickstart the day!), Pilates, bodyweight training, stretching, and yoga. The goal? To focus on movement that not only strengthens the body but also calms the mind.

My Experience: Listening to My Body Rather Than Society’s Rules

One of the biggest shifts for me this week was around breakfast. I’ve always been someone who believed that breakfast is the most important meal of the day—something you should never skip. I thought it was essential for giving me energy early in the day and balancing out my calorie intake. But here’s what I’ve started to realize: Why are we eating according to society’s dictated times rather than listening to our own bodies?

Have you ever wondered why we feel we “must” eat at certain times—breakfast, lunch, dinner? These meal times weren’t designed around our natural hunger signals but more around social and work schedules. The concept of three meals a day became popular during the industrial era to fit around factory hours, and it stuck. Marketing by food companies only strengthened the idea that breakfast is a "must" for everyone, no matter what our bodies say. But they don’t always align with our bodies’ natural hunger signals. I started questioning: Why force myself to eat breakfast if I’m not hungry? Why not just listen to my body?

What I Learned This Week:

This week of mindful eating and movement taught me a few valuable things:

1. It’s Okay to Eat Only When Hungry: I allowed myself to skip breakfast if I wasn’t hungry. Instead of feeling sluggish or tired, I felt lighter and more in tune with my body’s natural rhythm. I started each day with hydration and waited until my body genuinely signaled it needed food.

2. The Power of Gentle Movement: Shifting away from intense strength training to more gentle movements like walking, yoga, and Pilates had an unexpectedly positive effect. I felt more refreshed and less stressed, and my body felt strong yet relaxed.

1. Mindful Eating Creates Mindful Living: By focusing on eating whole, nutritious foods like fruits, veggies, and proteins, I noticed a difference in my energy levels and mood after the 3rd day. I wasn’t just feeding my body; I was nourishing it. But I am not going to lie: the first 2 days were hell as I experienced some mid-migraines! ( Yes, I cut the carbs and the sugar for one week !)

1. Reflection Is Key: I took time each day to reflect on how I felt. Was I more energized? Less bloated? Was my mind clearer? This reflection helped me understand what my body truly needs, rather than what I think it should need based on habits or societal norms.

Questions for You:

This week, I invite you to join me on this journey of mindful eating and movement. Here are a few questions to guide you:

1. When Are You Truly Hungry?

   • Start paying attention to your body’s hunger signals. Are you eating out of habit, or are you genuinely hungry? Try to eat only when you feel the need for food.

2. How Does Gentle Movement Make You Feel?

   • If you’re used to intense workouts, or no workout at all, try adding in a few days of gentler movement like walking, stretching, or yoga. Notice how this shift impacts your energy, mood, and body.

3. What Foods Make You Feel Good?

   • Experiment with different foods—more fruits, vegetables, and proteins. Reflect on how they make you feel physically and mentally. Do certain foods leave you feeling energized or sluggish?

Your Weekly Challenge:

This week, I challenge you to:

• Eat Mindfully: Focus on eating only when you’re truly hungry and stop when you’re satisfied. Break away from the “3 meals a day” mindset if it doesn’t serve you.

• Move Mindfully: Incorporate at least two sessions of gentle movement into your week, whether it’s a morning walk, yoga, or stretching.

• Reflect Daily: Take a few minutes each day to jot down how these changes make you feel. What’s working? What’s surprising? What’s challenging?

I’d love to hear how this challenge goes for you. Did you notice any changes in how you feel? What did you discover about your relationship with food and movement? Share your thoughts with me, and let’s keep supporting each other on this journey of growth and glow!

Until next time, keep listening to your body and embracing what feels good, Mama!

With mindfulness and encouragement,
Fanta

Sources: Van Dyke, N., & Drinkwater, E. J. (2014). "Relationships between intuitive eating and health indicators: Literature review." Appetite.