8 Tips to Reduce Imposter Syndrome

Posted on by Jean Paul Rivas in Mental Health

Imposter syndrome is a common internal experience that can occur to anyone even in the fitness world. The good news is that individuals who might experience Imposter Syndrome can work on these tendencies and slowly chip away and overcome these thoughts and feelings.

What is Impostor Syndrome?

Imposter Syndrome is when an individual believes that the good fortune or positive opportunities, they have experienced is a result of luck, and not their hard work or skill.

Often, individuals who experience this do so despite past moments of success or accomplishment. Due to this fact, feelings of Imposter Syndrome commonly conflict with what others around the person might think or believe to be true. Imposter Syndrome can impact thoughts and feelings that emerge in work and even personal situations. A common non-fitness-related example is a situation where someone just got promoted to a new role and feels insecure.

This individual might think thoughts like, “Am I the right person for the job?”, “Did I get here only by luck?”, and “What if I am not cut out for this?” As this example shows, these thoughts are fueled by feelings of insecurity and doubt.

A more fitness example, for wellness coaches out there,  might include a situation where a person used to be extremely overweight and sedentary but is now more active and has lost that weight.

Despite that this person regularly exercises and accomplishes their personal fitness goals, he or she might still feel that they are out of place or believe that they do not quite belong in the fitness community. This individual might think or feel this despite others around them seeing clear evidence that they do belong to this community.

8 Steps To OVercome Impostor Syndrome

There are eight recommended steps to get over Imposter Syndrome:

#1 Increase Self-awareness & Reflect 

Become self-aware of your thoughts and feelings, and perhaps which type you identify from the list above. Being aware of tendencies or a type can take some time, so it might be helpful to keep track in a journal or make a list of what you notice and spend some time reflecting.

#2 Identify When it Occurs 

As you utilize the self-awareness and reflection identified in step one, notice which situations and events the Imposter Syndrome comes up in more frequently. Continue to build on that journal or list to help keep track of trends and situations that evoke more of a response.

#3 Utilize Cognitive Reframing

As you become more and more familiar with what thoughts you might be having related to Imposter Syndrome; it will be helpful to challenge your self-talk with cognitive reframing. When you notice, you might say to yourself something that is not true, reframe the thought into a more adaptive and true statement, and repeat this to yourself. Continue to repeat this true statement and affirmation as many times as is helpful to continue to strengthen this new mindset.

#4 Make a list of your “evidence”

It is important to realize that Imposter Syndrome often appears despite evidence of success and accomplishment. Due to this, it can be helpful to make a list of all successes and accomplishments that relate to what you feel insecure about. Pull up and reference this list when you start to feel that the Imposter Syndrome feelings and thoughts are taking over. This will help remind you of what is true in moments you need it most.

#5 Practice, Practice, Practice

Practice makes progress, so the next tip is to continue to utilize steps one through four in an ongoing fashion. These four tools can continue to be revisited and restarted anytime you need them. The more you do any of these items, the better you will get at noticing them, identifying trends, utilizing cognitive reframing, and reminding yourself of your successes.

#6 Trust the Process

It is important to trust the process. Change takes time, especially while modifying core beliefs. Changing the cognitions and feelings that relate to these core beliefs takes ongoing motivation and consistency. It is important to know that there will be days that feel easy, and days that might feel harder. Trust that over time practicing these skills will continue to help this resolve.

#7 Demystify the Myth of Perfectionism

An important myth to demystify when it comes to Imposter Syndrome is the idea of perfectionism. It is essential to remember that perfectionism does not exist. Working towards accepting and believing this can make significant progress on reducing Imposter Syndrome.

#8 Don’t be afraid to utilize additional support 

If you find that Imposter Syndrome is having a significant impact on your life, it is always best to talk to your Primary Care Physician and/ or work with a therapist who can help provide a standard of care that might be needed. Don’t be afraid to utilize additional support you may need in this process.

As these tips show, getting over Imposter Syndrome takes time and diligence. The good news is that these tools when used regularly can help make a positive difference.

Types of Impostor Syndrome

There are various types of Imposter Syndrome: the soloist, the superhero, the natural genius, the perfectionist, and the expert.

Soloist

The soloist type will often be reluctant to ask their social support for assistance out of the belief that they should know the detail or fact already. They might believe that only imposters, or frauds, would ask for help and it can be perceived as a flaw.

In the fitness environment, it might be a fitness center member who does not ask the personal trainer available onsite even if they have a question. It could also be a newly hired personal trainer who does not feel comfortable asking a veteran personal trainer a question since they “should know this already.”

The Superhero

The superhero type will often be associated with individuals who are high achievers and expect that he or they should work harder than everyone else.

This is often fueled by the desire to not appear weak or incompetent before others, and the fear of failure in the event they do not push themselves hard enough. In the fitness environment, this could be a person that believes they need to work harder than everyone else, and if they don’t, they will appear pathetic.

The Natural Genius Type

The natural genius type will often expect that they should achieve what they set out to achieve the first time they try something. This leads to more frustration if they do not get something as easily on the first try. It can also lead to fear of trying something new due to not wanting to “get it” right away.

In the fitness environment, this could be a fitness center member who just joined the gym and believes that each new exercise they try should come easily. When it does not, they could get easily frustrated. They could then minimize trying new exercises due to not wanting to appear a novice or because the exercise continues to be challenging.

The Perfectionist

The perfectionist type is just like it sounds. Those who identify as this type do not like making mistakes, feel bad if they make mistakes, and believe that they should be correct one hundred percent of the time. They are also hyper-focused on flaws and inconsistencies in their efforts rather than their successes since they fear any imperfection will be viewed negatively by others.

In the fitness environment, this could be a personal training client who gets upset or frustrated at themselves if they do not perform an exercise correctly. If their trainer tells them they did a great job, they might respond with what was not perfect in their attempt, or that they could do better the next time.

The Expert Type

The expert type will often constantly seek out more and more information since they never believe they have enough to be successful, despite conflicting evidence that they do. If they end up not knowing a detail or fact, they might be reluctant to take on a project or task at hand. In the fitness environment, this could be a fitness professional who constantly believes they do not know enough to be great at their job.

Chicken Fajita Burrito Bowl Recipe

Posted on by Jean Paul Rivas in Food

Burrito bowls are all the rage right now, and it’s easy to see why. They’re simple to make, totally customisable, and full of fresh nutritious ingredients that leave you feeling as good as they taste.

The premise is simple. Load your bowl up with a grain, like rice or quinoa, a protein, like chicken, tofu or steak, and then top with beans and veggies. Add any extras that you’re craving such as Pico, creamy avocado, or tangy lime, and voila – a meal that satisfies all the burrito cravings, without the tortilla. Burrito bowls tend to have more veggies, and overall food volume, than a standard burrito, meaning they can be more nutritious and keep you full for longer.

You can make up your burrito bowl recipe as you go along, or you can try our fajita chicken burrito bowl recipe. Bursting with flavour, we’ve layered with charred seasoned chicken, lime rice, creamy avocado, black beans, and veggies.

It’s only 433 kcals per portion and is packed with 45g of protein and only 2g of saturated fat – making it the perfect meal option for anyone who’s counting calories or trying to up their protein. Burrito bowls keep well in the fridge too, so if you fancy making it for meal prep, just double up on ingredients for every portion.

We’ve gone classic with our recipe, but remember you can customise and add any extra ingredients or vegetables you might have in your fridge to reduce food waste.

Serves: 1

Prep time: 15 mins

Cook time: 25 mins

Ingredients:

Chicken:

  • 120g chicken breast
  • 9g fajita seasoning
  • Low calorie oil spray

Rice:

  • 30g long grain white rice
  • 60ml chicken stock
  • 1 tsp crushed garlic
  • ¼ lime, juiced
  • 1 tbsp coriander, finely chopped

Fajita Bowl:

  • 25g lettuce, shredded
  • 30g black beans, washed and drained
  • 30g sweetcorn, drained
  • 15g red onion, sliced
  • ¼ avocado, sliced
  • 1 tbsp fresh salsa
  • Fresh lime and chilli flakes to serve

Method:

  1. In a shallow dish or bowl, coat the chicken breast with a few sprays of low-calorie oil spray and the fajita seasoning.
  2. Spray a frying pan with low-calorie oil spray, sear chicken on both sides and cook for about 8 mins per side on a medium to high heat. The chicken should be charred but juicy.
  3. Once cooked, leave the chicken to rest on a warm plate and cover with foil.
  4. While the chicken is resting, cook your rice: combine rice, stock, and garlic in a pan over high heat. Mix well and bring to a boil. Then reduce the heat and cover with a lid until the rice is cooked through.
  5. Fluff up the rice with a fork and mix with lime juice and coriander. Add this to your bowl.
  6. Next slice the cooked chicken into strips and add the lettuce, beans, corn, and onion on top of your rice.
  7. Top with avocado slices, a squeeze of lime and sprinkling of chilli flakes.

How to Enjoy Exercise: 7 Ways to Fall in Love With Fitness Again

Posted on by Jean Paul Rivas in Beginners

Are your workouts starting to feel like a task to tick off your to-do list rather than something you enjoy doing? Don’t worry, we’ve all been there!

Working out can feel a lot easier when motivation is high which is often when we are trying something new. When it’s low it can feel like a real challenge sticking to workouts, and in turn keep active. While there are times when it’s good to take a break (resting is just as important), regular exercise is really important for our physical and mental health. Enjoying exercise is key in keeping active and reaping the many benefits of exercising.

Here are our tips to help you develop a fitness routine you love and enjoy:

1. Be kind to yourself

Whether you’re new to working out or you’ve taken some time off exercising and trying to get back into it, make sure to set realistic expectations. Setting the bar too high can often put a lot of self-pressure or result in disappointment which can make exercise less enjoyable. Allow yourself time to ease into your fitness routine. Remember, you can always build up from where you are now and taking time to establish a solid foundation will set you up for success in the long term.

2. Have a routine

Creating some structure or having a plan can help when it comes to staying consistent to your fitness routine. One way to do this is by allocating certain days of the week that you know you can commit to. For example, if you know you can realistically make Monday, Wednesday and Friday 6pm your workout times, adding this into your diary and working out at these times will help you to develop getting into the habit of exercising. However you decide to plan your routine, it’s a good idea to tailor it to your needs, preferences and goals. That way, it will be much easier to stick to and enjoy!

3. Set some goals

In addition to having structure, it’s important to set some goals which motivate you to exercise. Have a think about what it is that you’d like to achieve that will leave you feeling proud. Is it doing a press up with really good form? Is it running a 5k? Is it learning how to lift weights with good technique? It is showing up to the gym consistently 3 times a week? Whatever goals you decide to achieve this can also guide how you go about your training. Check out our article on how to set fitness goals if you’re not sure where to start.

4. Do what you love

There are so many ways to exercise and move your body. Whether it’s walking, running, lifting weights, dancing or playing a sport, all ways of moving your body is valid. Finding ways of moving your body which makes you feel good is important when it comes to keeping active and enjoying fitness. If you’re not sure what you like, don’t worry – you can use this time to explore and try different things to find out what it is that you like doing. It could be that there are certain exercises you really enjoy doing, or certain pieces of gym equipment you like using and incorporating these into your workout routine to  make your workouts more fun.

5. Exercise with a friend

Exercising with a partner or friend can be another way to make fitness more enjoyable. We know that starting something new or getting back into fitness can feel daunting. Having someone to support you on your journey can make a big difference and also help keep you accountable. 

6. Make sure to get enough rest

Resting is just as important as exercising when it comes to keeping active and can often be overlooked. Overtraining can result in fatigue and even injuries which can negatively impact your wellbeing so try to make sure you get adequate rest in between your workout sessions. If there are days where you have a workout scheduled and your energy is low, it’s okay to listen to your body and take a step back and adjust your training to meet your needs.

7. Shift your perspective

Exercise can and should be fun! Shifting your mindset to focus on the benefits of exercising and exercising from a place of care where you can appreciate your body for all the amazing things it can do can help make your workouts more enjoyable. 

When starting a new exercise programme or when getting back into fitness, keep in mind that it is going to take time to settle in. If you’re worried about what people might people think of you in the gym (a very common worry amongst new gym goers), just remember that everyone was once a beginner. If you can, avoid comparing yourself to anyone else and focus on where you are now and celebrating all your wins along the  way. Try to enjoy the process of working on your skills, improving your habits and how great exercising can make you feel, rather than wait till you achieve your big goal – you deserve too!