Hi-Ya !
This week's topic is all about moving our body......yep, the dreaded word, "Exercise" !
Exercise didn't come easy to me. I would be on fire in the beginning, but weeks later the flame would flicker out. My two biggest excuses were always, " I don't have time" or "I'm tired". And in reality I just didn't want to do it. Then it dawned on me. How was it that I could always find time to watch, "Scandal" every Thursday night at 10 p.m. or get my hair done every other Saturday morning.
Something had to change !
So.....since I made appointments to get my hair done or to meet friends for dinner - I had to start making appointments with myself. Yep, ME ! I booked my exercise appointments in my calendar on my smart phone. Studies show it takes about 4 weeks for an activity to become a habit, so I made a commitment to keep these appointments for 30 days. I didn't have any exercise equipment at home nor was I a member at a gym (at that time), so I decided to "pound the pavements".
I started out with 30 minutes of walking, most days. If I couldn't fit 30 minutes in then I would break up my walks into (2) 15-minutes sessions or (3) 10 minute sessions. Gradually over the 30 days I slowly added additional minutes and ultimately tried different activities.
Whatever path you take to start moving you are going in the right direction. Adding just a little bit of physical activity to your weekly regimen can have a profound effect on your mental and emotional health. Start slow - a little is better than nothing.
Different types of Exercises
Aerobic exercise like running, cycling, walking, dance classes (i.e. Zumba), and swimming. These type of exercise strengthen your heart and increase your endurance. One of my favorite things to do for an aerobic exercise is popping in a Leslie Sansone Walking DVD, which can be purchased on Amazon.
Strength training like lifting weights or body resistance exercise (planks, ol' fashion push ups, etc..)
These type of exercises build muscles and actually burns calories longer than aerobic exercise.
Flexibility activities like Yoga, Pilates or the new craze, Barre - where ballet meets Yoga and Pilates. These type of exercises can reduce stress, enhance your range of motion, loosen tight muscles and lessen pains and aches.
When choosing an activity stick to ones that you like to do. If you love swimming or playing tennis then you tend to stick longer to those programs. If you hate jogging you will likely not be able to maintain that particular program, no matter how good it is for you.
So are you ready to move your body yet ?!?!?
Click video to get a lil' motivation from Queen Bey !
Staying Motivated
Over time your favorite Zumba class may become a little boring, so what do you do ?
You shake things up !
Try something new (how about an Aerial fitness class?)
Get a workout buddy
Make an exercise goal and then reward yourself
Besides cooking I have another luv.... crafting ! I can get lost for hours in stores like, Micheal's or Hobby Lobby. One month I made a goal to work out every day. If I met that goal for the day I reward myself a $1.00. I made a pretty jar to stuff all my dollar bills in (see below). This was indeed an inspiration for me. There are so many ideas of goals and rewards to set for yourself.
BTW....my reward money bought me a new workout outfit !!
BTW....my reward money bought me a new workout outfit !!
Journalize your progress
I am a visual person, so I like to be able to see my progress. You can use a plain piece of paper and a pen, a computer spreadsheet or smart phone app ( I use a couple of different apps...MyFitness Pal, Runkeeper and Fitbit)
Stay up-to-date on health news
Pick up a health and fitness magazines or skim through internet articles to find out about a new fitness program, a healthy recipe or learn about a new running shoe hitting the stores.
Things to Remember while on your Journey
- Be consistent
- Stay involved with your Support network
- Go easy on yourself (we are our own worst critic)
- Expect ups and downs (Remember: Life Happens)
- If you fall, get back up (Remember:"You only fail if you give up")
- Focus on how you feel - try not to obsess over the numbers on the scale. Take notice on how much better you feel overall since making your lifestyle change.
Tee's Tidbit: Eating healthier (an upcoming series) and exercising are important to a healthy and fit body.
Note: I am not a dietitian, physician, nutritionist or fitness guru, just a foodie on a mission to eating healthy and staying as active as possible. Always consult your doctor before making any drastic dietary changes or starting an exercise program.
Until next time..................
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