Upbeat Dance and Fitness Blog

Sleep Well, Live Well: The Role of Fitness in Sleep Quality During Perimenopause

The Role of Group Exercise in Supporting Women Through Menopause

Been there, done that?

Let's Get Physical this Spring!

New Title

Are resolutions necessary?

Short, sometimes silly challenges to keep us moving through December!

What are your Black Friday traditions?

 "Just keep swimming" is one of my favorite mantras that (obviously!) comes from the movie Finding Nemo. I’m sure you remember the character Dory, a regal blue tang fish, encouraging herself and others to persevere in the face of challenges. I have a Dory T-shirt that I wear at this at this point in the semester. It’s my 16 th year teaching Exercise Science, but I still remind myself to just keep swimming A LOT! So much class prep, so much grading, and so many tough conversations before the semester is over. “Professor, how can I raise my grade?” “Do you give extra credit?” “Can I have an extension?” We’ve all got our challenges this time of year as we start the Fall/Winter holiday season. It feels like the minute you get into healthy habits, another holiday jumps out to challenge you! Is your kids Halloween candy still around? SO hard to walk by it twenty times a day! What about all of the Thanksgiving baking and travel? What happens if you veer off your eating plan a bit? What if your feeling stressed or tired and you accidentally inhale half a pumpkin pie? Changing eating habits is HARD! Giving yourself grace and continuing on after a dietary slip-up is a healthy and positive approach. Nobody is perfect, and occasional deviations from your diet or healthy eating plan are normal and part of being human. It's important to avoid being too hard on yourself and to maintain a balanced perspective. 1. Being too strict or judgmental about your diet can lead to feelings of guilt, shame, and stress. These negative emotions can actually be counterproductive and may lead to further unhealthy eating habits. By showing yourself grace, you can reduce this mental burden. 2. Long-term Success: Consistency over time is what truly matters for long-term health and well-being. One occasional slip-up won't derail your progress if you get back on track. In fact, it's often easier to maintain a healthy diet when you allow for occasional indulgences rather than trying to be perfect all the time. 3. Learning Experience: Slip-ups can be valuable learning experiences. They can help you understand your triggers, vulnerabilities, and areas where you might need more support. Instead of seeing them as failures, view them as opportunities for self-improvement. 4. Avoiding the "All or Nothing" Mentality: Some people fall into the trap of thinking that if they've deviated from their diet once, there's no point in continuing. This "all or nothing" mentality can be detrimental. Giving yourself grace allows you to move forward and make healthier choices, even after a setback. Remember, it's not about being perfect all the time, but rather about making sustainable, healthy choices most of the time. The message behind "just keep swimming" is one of resilience. When things go wrong, it's a reminder to keep moving forward, even if it's at a slow and steady pace. Re-focus on your goals, maintain your optimism, and continue making progress 😊