Facebook Youtube Instagram Linkedin Pinterest
Facebook Twitter Youtube Instagram Linkedin Pinterest

8 Simple Ways to Appreciate Your Body Every Day

AthletesEducatorsParents

If you’re having a hard time adopting a positive body image, you’re not alone. It can be hard for student-athletes to find the balance between striving for progress in their sport and accepting and appreciating their bodies just as they are. Taking a few seconds to appreciate what your body can do is a critically important daily habit, and the more confident you can feel about your body, the easier it will be to feel confident in your sport.

Here, we’re looking at a few simple ways to boost your body appreciation every day.

 

Find one thing you love—and say it out loud

Every day, try to notice one thing that you do appreciate about your body. It can be something specific and physical, like “I have fantastic ankles,” but it can also be more focused on what your body can do, like, “I had a great lap at practice yesterday.” If you struggle to make this a habit, stick a note to your bathroom mirror to remind yourself to do it every day while you brush your teeth.

 

Keep a written list of those things you love

Young woman writing in a notebook.To take it up a notch, actually write down the one thing you love about your body every day, even if it’s the same thing you wrote yesterday. This running list will be a powerful reminder for you—and it can be nice to reflect back on in a tough moment. If you’re prone to negative thoughts about your body, keep this list accessible where and when you need it most. This might be a note on your phone, or a written list tucked in your gym locker.

 

Focus on feeling

Try a mindfulness exercise: Close your eyes and take a minute to do a body scan, starting with the top of your head and going all the way down to your toes. How does every body part feel? Are your eyes relaxed or tense? Shoulders squeezed up? Quads sore or loose? There’s no judgment here, just notice the feelings. Getting more in touch with your body will help you hone the appreciation for it—and might even remind you to do some self-care.

 

Make a list of your many identities

You may primarily define yourself as an athlete, but humans contain multitudes. Spend some time thinking about who you are outside of sport: a sibling, a writer, a student, a scientist, an activist, an advocate, a budding chef, a singer, a good card player, a video game lover, a bookworm…the list can go on for as long as you want. While listing out ‘great piano player’ may not make you immediately appreciate your body, it’s important to remember that you do have an identity outside of sport and your body is useful in so many ways.

 

Step away from the scale

Bathroom scale.The numbers on the scale don’t accurately represent anything about you or your abilities. If you regularly weigh yourself, try to go for longer periods of time without weighing in. Of course, you may have to weigh in if you’re in a sport like wrestling, but the more you can shift to numbers simply defining your weight class in your sport rather than having any kind of value judgment, the better.

 

Make a pact with your friends

Whether your friends are athletes or not, make a promise with them to try to stay positive in conversations around your bodies. You can also create accountability by asking your friends to call you out if they catch you complaining about your body and offer to do the same for them. Equally important, make an agreement that you also won’t judge or gossip about other bodies.

 

Move your body

Mother and son doing yoga next to each other.Sometimes, a tough day at practice can send you into a negative body image spiral as you focus on how your body didn’t perform the way you wanted or expected it to. But remember, your body does so much more than just play one certain sport. Outside of sport, make time each day to move your body in a way that feels joyful to you. Dance to a favorite song, swing on a swing set, practice handstands in the yard, or do a few yoga stretches.

 

Remember that it’s OK to not feel OK

Negative emotions about your body will surface from time to time. It’s almost unavoidable. Don’t try to pretend those emotions aren’t happening or feel as though they’re ‘wrong’ or ‘bad.’ In those tough moments, reflect back on  some of the positives that you’ve thought or written down, but don’t beat yourself up for having negative thoughts. Sometimes, body positivity can feel difficult, and in those times, aiming for body neutrality—viewing your body as neither positive nor negative—is a great goal.

_____________________

Takeaway

Everyone has ups and downs when it comes to body image, but you can take steps now to feel great about your body and what it is capable of every day.

Related Content

Loading...
1 2 … 5

Join Us

Subscribe
Shop TrueSport
Host TrueSport

TrueSport logo without icon in white.

© 2024 TrueSport | Privacy Policy | Terms of Use | Sitemap

Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.