Keepin' it real y'all! A few months ago, I got sick; a chest cold that lingered for two weeks! During this time I didn't exercise, and I have found that when I exercise, I want to exercise, but when I don't exercise, I don't want to exercise! #truth. So, what's a health coach to do?
Like many people, the first thing I did was nothing; the second thing I did was whine. I whined that I felt tired. I complained that I ached, I murmured that I was getting "fluffy"...you get the picture. I whined a lot.
The truth is, I like to exercise! I feel better physically as well as emotionally when I exercise regularly, and I've learned that often that means a nice long walk, a fun bike ride, or a short hike. It doesn't have to mean a half hour to hour of scheduled abuse and loathing. - Which is what many people think. As a health coach, one of my goals is to help people reframe the word "exercise" and adopt the habits of natural movement combined with things that get our heartbeat up, but things you might enjoy.
What did I do? I phoned a friend; called in a lifeline! I got an accountability partner friends; yep I did it. We have friends and the wife is like my husband, both of whom say things like "I love you just the way you are". Yeah, I know...sweet, but sometimes you need a kick in the pants. The husband is more like me - truth people. I asked him! Then I gave him permission to follow me and see my data on Myfitnesspal and Garmin. Yikes!! Then, I didn't follow through. That is until I got a simple text, "soooooo...How are you doing with the calories, weight, workout thing?". Sigh! Even health coaches struggle.
I have now hauled my, slightly fluffier rear onto the elliptical every day for the past three days and ended each day with yoga. I also added in strength training one day and will do it again tomorrow. You know what?? I feel great! I have felt proud of myself that I did what I didn't want to do, and I've been in a better frame of mind as well as had more energy. It's just three days, but it's a start.
What about you? Do you have struggles? I recommend asking for an accountability partner, try a Brief Action Plan, set a goal, and then do it. This year I read the 5 Second Rule by Mel Robbins, and it was great! She uses a countdown 5,4,3,2,1 and then does it; whatever "it" is. Surprisingly it helps. This morning I had to talk myself into it a bit, then I said 5, 4,3,2,1 and did it. I'm so glad I did.
Did you know?
That just 10 minutes of exercise a day can improve your mood, improve your heart strength, and your overall health?
Exercise can vastly improve your mood, and for many, that means no meds!
Releases Nitric Oxide which can lower your highs and raise your lows
It can relieve pain by increasing flexibility and strength while also releasing endorphins and lubricating the joints.
Reduces stress and helps you sleep better - yep, endorphins again.
It can give you energy. Instead of a nap, try a little walk.
It's true; health coaches struggle just like anyone else. Be encouraged; you've got this! You can do it. One day at a time, one walk at a time and one "phone a friend" at a time. Let's get moving!
Not sure who to call? Schedule a coaching session online or in person.
Things I use to help me out:
Ultra-pure tart cherry extract is clinically proven to reduce post-workout muscle soreness and optimize recovery.* Also includes our patented pain relief blend.
Contains concentrated glucosamine and a patented, fast-acting form of boswellia extract shown in a clinical study to significantly improve joint comfort in as few as five days.*† Improves joint mobility and flexibility while supporting long-term joint health.*
Helps build firm lean musclesHelps restore muscle energy and support muscle repairContains 14g of protein
Performance Physique + Bio-Build Recovery Shake is a pure high-octane fuel for rapid muscle recovery. Made with our powerful Bio-Build† blend, a mix of intelligent-release protein and carbohydrates, clinically proven to naturally activate the body’s recovery process. Delivers more energy to the muscle than either carbohydrates or protein alone.
Myfitnesspal.com is a great tool for tracking exercise, water intake, and food. AND your friends can follow your progress.
A fitness tracker. I use Garmin and BellaBeat. It just helps me stay focused and on task.