Category: Easy Exercise

Two Words That Can Motivate You To Exercise

 

Words that can motivate you to exercise

The words we use matter.  They can lift others up toward success or they can tear people down in a hot second.

The words we choose when we speak to others are incredibly important.  However, how we talk about ourselves and our own life is equally as important.  Words can create either a positive or negative perspective. The subconscious does not know right from wrong.  It simply records information, so it’s up to us to wire it for success.  Sometimes that includes changing old habits.

Years ago, a a life coach helped me change a habit that can hold you back from accomplishing your goals.  At the time, I was using  the phrase “have to” way to often.  We all have things we believe we “have to” do like taxes, cleaning out the garage, organizing the sock drawer, and for some people,  exercising.  The problem with approaching any of these tasks from the perspective of “have to”, is it comes from a negative place.  The phrase “have to” suggests to your subconscious that the task is an obligation and that it is required.  As humans we are wired to seek the positive.  If you are trying to operate from a negative point of view, it puts you in direct conflict with your subconscious.  This can cause procrastination, stress, overwhelm, and flat out rebellion.

The phrase “have to” is one that can subtly creep into our vocabulary without us even realizing it.  The truth is, there’s not much in life that we HAVE TO do but there is a lot in life that we GET TO do.  When you use the phrase “get to” you are coming from a place of gratitude and appreciation. It’s positive.

For example:

  • The house I have to clean is really the house I get to clean because I have a roof over my head.
  • The dog walk I have to do is really the exercise I get to do because I am healthy and have wonderful dogs.
  • The work I have to do is really work I get to do because I am blessed to have clients that want to work with me.

When I began looking at each task from a place of gratitude, I became way more productive, my follow through improved, and I was able to find the joy in the task.  Talk about a total mind shift!

Exercise is something we “get to” do and I recommend you pick movement that you enjoy.  However, even a routine that’s fun can seem like a chore if we look at it as an obligation rather than  a choice.  Next time you tell someone (or yourself) it’s time for you to exercise, remember to say I “get to” exercise today and see how your perspective begins to shift.

Life is a precious gift, a gift that is much more enjoyable when we choose to see it that way.

Here’s to a week filled with things you “get to” do!

Shared with love,

Jennifer

 

Four Simple Exercises To Help You Move More And Sit Less

Statistics are showing that most U.S. adults are sitting anywhere between nine and twelve hours daily. For many people, activities like commuting, working, shuttling kids, taking classes, or taking care of personal “stuff” are all contributing to their sitting time.  All of these tasks  are important, making it difficult to avoid the amount of sitting that is involved.

Research continues to show us that there are health risks associated with sitting for long periods of time on a daily basis.  If you know your day requires a lot of sitting, there are simple things you can do to lower the risks involved with being sedentary.  For example, taking short breaks to stand up and move can benefit you greatly.

In the short video below, I demonstrate four simple exercises that can help you move more and sit less. They are easy to weave into your day and you can do them almost anywhere.

Here’s to moving more and sitting less.  Every little bit counts!

Shared with love,

Jennifer

Six Simple Ways To Sit Less And Move More

Sit Less

Many people have been taught or led to believe that the only way to get exercise is through scheduled exercise sessions. This can be a little discouraging for people that struggle with finding enough time to dedicate to an exercise routine.  Fortunately, exercise doesn’t need to be formal for it to benefit you.

It’s no secret that formal exercise is a great way to get your body moving.  However, there are many ways to move more and sit less throughout your day without having to go to the gym. One of the best ways to keep your body moving throughout the day is to incorporate movement into your daily life and responsibilities. The technical term for this type of movement is non-exercise activity thermogenesis, or N.E.A.T.

Non-exercise activity thermogenesis includes the physical activity you perform outside of exercise, eating and sleeping. There are many N.E.A.T. activities that we already do that can count as exercise.  Simple tasks such as raking leaves, physical labor, climbing stairs, and even fidgeting help us use our muscles and burn calories. These types of activity can help contribute to your overall health long term.

Research suggests that people who move throughout the day are more likely to reach and/or maintain their fitness goals versus those who sit throughout the day and then hit the gym for one exercise session.  This doesn’t mean that you should give up on your exercise sessions.  What it tells us is that the more we move throughout the day the better it is for us.

Most people spend the majority of their day at work. One way to move more and sit less is to incorporate non-exercise movement into your workday. Farming, construction and housekeeping trades are good examples of high N.E.A.T. jobs because they require quite a bit of movement. On the other hand, desk jobs usually require quite a bit of sitting.  So how can you increase your N.E.A.T. during the workday? Here are some simple ways to incorporate more movement into your day:

Consider using your car less. If it’s possible, walk or bike to work instead of driving.  The extra activity can boost your mood while allowing you to breathe the fresh air.

Schedule walking meetings. Take your business outdoors and boost your team’s creativity with a walking meeting. Walking is an effective way to expend energy, stimulate the brain, and connect with the rest of your team.

Stand up and take breaks. Give your eyes and body a break from the computer screen by doing things like filling up your water bottle, taking out your own trash and/or recycling, or checking in with your coworkers. This gives you a reason to get up and get some movement.

Take the stairs. This is an oldie but a goodie. Skip the elevator and take the stairs to keep your body moving throughout your day.

Stand instead of sit. Adjustable desks are becoming more popular in the workplace.  My husband uses his standing desk for most of his workday.  If these desks are not available to you, raise your work and/or devices to a podium or counter so you can stand periodically throughout your day.  Resting heart rate is higher while standing so a standing work station offers more physical activity.

If you’re finding it difficult to get up from your desk while you are working, there are plenty of other ways you can incorporate movement into your day.  Other examples of non exercise activity would be:

  • Playing with your kids
  • Doing yard work
  • Grocery shopping
  • Walking your dog
  • Cleaning the house
  • Running errands without your car

If you’d like to sit less and move more, think of one or two ideas that you can start with to weave movement into your day or week.

Accumulated physical activity throughout the week can add up and as a result contribute positively to your health and wellness.  Every little bit counts!

Make it a great and active week!

Shared with love,

Jennifer