Ep 64: Back to School is my New Year.

This is the time of year when kids go Back to School.  Instead of waiting for January 1st to reset, Courtney finds this time of year, the best time for her to reset.  A few ways to reset are setting goals, taking time for yourself, moving more and thinking of exercise as a whole and utilizing 3 ways to move more!

3 Ways to Move More:
1 - Consistency, move every single day.  Just 5 mins a day. 
2 - Schedule it, put it in your calendar. 
3 - Look at Movement, not just as exercise and find small ways to add more into your life.

If you are interested in learning more about the Movement Snack: Relaxing the Eyes
Episode 10.2: Movement Snack Get Outside
 
Join our Daily Movement Program for just $5 a month or $50 for the year.
Challenges (thinkific.com)

Transcript

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Welcome to raising healthy humans, a podcast created for busy moms where you can easily find information on health and wellness for your family. Enjoy experts who share tips on how to raise children through each phase of life. Gather current information on nutrition and wellness. And listen to Courtney, a health coach, movement specialist and founder of form fit an active and supportive community where she helps busy moms move more on raising healthy humans podcast, Courtney shares her personal life experiences, training, knowledge and conversations with other health and wellness experts. So you can raise healthy humans. I hope you have enjoyed the past few weeks of your summer, I myself took some time off. And I'm ready to get back into it and hope you are as well. So today I want to speak about this thing that we tend to deal with as moms, I don't know if you're the same way. But I noticed for myself that this is my restart time when my kids go back to school, this is my time to make new goals, make habits change my personal habits to ensure that I'm getting back into whatever it is movement wise exercise, healthier eating whatever. This is my time to focus on kind of that new year feel. I don't like that New Year New you thought. And I don't mean it this way. But just kind of getting back into things where I can set goals for myself, and kind of move into that. So if that's you, then this is going to be for you. I even have a calendar that I like to use. That is July to July, and it kind of just sets me into that new year setting new goals. So what I want you to be able to focus on, as your children go back to school is taking a little bit more time for yourself. And I want you to do this through your movement. I want you to really think about how Exercise and Movement do not have to always be separated, we need to look at it as a whole. What are we doing through our everyday life? And the importance of it? Not for the scale? Not for the way you look in the mirror? Yes, those may be added benefits. But we have got to really start understanding that we have got to make sure we are moving so that we can endure for the long run. Do you want to be that 70 year old woman who is bent over and shuffling along? Or do you want to be moving and getting down on the floor and playing with grandchildren and getting up and you know being able to move freely. If you're not using your body in that way right now, you don't magically get it, you're going to lose it you have to use it or you will lose it right. So that is what my focus is here. Three things that I want you to start focusing on during this new year time for yourself. So one is consistency. How can we be moving every single day? Whether it be exercise or a little movement snack, like what I provide for you on Thursdays? What can you do to move your body every single day. And what I usually recommend people do is just give me five minutes. We all have five minutes, do something for five minutes every single day. Once you start, you may continue. You might decide, oh, I'm kind of enjoying this exercise. So I'll keep going. But the hardest part is starting. So if you can just create the consistency of I'm going to do whatever for five minutes, then that's where It starts to make that change in the brain. And you might be able to continue on for longer, like I mentioned before, or you're just in five minutes, and you're done, because maybe you don't have time. And that's okay. It's more about being consistent every single day, then making sure you get that 30 minute workout where you're doing this, this, this, this and this, right. So that's the first one is consistency, how can we make sure we're getting in every single day, and if you just commit to five minutes, five minutes, this is going to help you get practice that consistency. The second one is schedule it. This is where I need you to yes, you're going to need to at some point duze More than just a five minute workout every day, okay? That is where we begin. Or if you're having to get back into it. Or if you feel like you have no time, you know, that's when you start your daily five minute workouts, there are going to need to be some longer duration workouts, you need to work on strengthening your body, you need to work on cardio, I do believe that cardio needs to be a portion of your workout, whether you do cardio and strength intertwined. But if you are lifting heavy, and you are not getting cardio endurance during that workout, you have got to find some time to get some cardio in there, have a breathing, you know, longer endurance having to work a little bit harder for a longer period of time to help for that heart health. And then what we're going to do is we're going to schedule that in. So even if it's only like, say 20 minutes, scheduled in two to three days a week, and you're going to put this in your calendar. And you are going to schedule it just like you would a doctor's appointment or a meeting. And it's a non negotiable it is I'm going to do this, because I care about myself. And you schedule it in and you do it. And then the last one is looking at movement as not just exercise, and how can we find little ways throughout the day to move more. If you follow me on Tik Tok, or Instagram or anywhere else, all these different platforms that you can go to, you will see that I do a lot of habit stacking, where we have one thing that we're doing in life, say every day, and we're going to stack something else into that habit. And this is a great opportunity for you to get some stretching in stretching is one where a lot of people will say they don't have time to stretch. So you can add stretching into your daily routine. And you can make sure you're hitting all those major muscles throughout the day, while you're habit stacking. Another thing is looking at things differently in the way of how can I move my body differently today than I did yesterday, so not always thinking for those of you who like to maybe do spin classes. So you work all day at a desk and you're in this rounded forward posture. And then you go to a spin class and you're in this rounded forward posture. Your body is not seeing any extension you're using, you know, you're you're rounding forward and you're not using your body in a different way. So what can you do? On a whole when you think about your daily life and how you're moving? What can you do to create a different experience for your body. So maybe that's where some extension some yoga type classes might help you to get more into an extension. That is where even just sitting on the floor could be an opportunity for you to get more movement, different movement, rather than sitting in your chair all day. These are all things I talked about through my movement sex. And they are they are key to ensuring that you're moving the smaller muscles in your body as well. So if we spend all our time I'm focusing on the big muscles. And you'll see this with bodybuilders, or even just the men who work out a lot. They are very strong in their large muscles, and you can see all of their muscles, and the physique looks, you know, looks good. But the mobility is lacking. They're not using all of those smaller muscles, and they're getting tight. And they're not able to move as fluidly or as you're not able to move as well. And I know, they mentioned bodybuilders, how, as they get older, they deal with a lot of injuries and aches and pains because they have not moved their bodies through different positions completely. So that is my goal for you, not so that you, per se look a certain way when you look at yourself in the mirror, but rather, what are you doing to help keeping you mobile and moving throughout your life? So finding little ways to move more in everyday life. And if you're like, oh, okay, I have no clue how to do that. Then go back and start listening to my Thursday, movement, sex, that would be the first place. The second thing that I would recommend is, I have just started a membership, where you can join, and it's $5 a month, like literally $5 a month, and you can even pay less if you want to pay it all at once. And what I'm going to do is I'm going to have something for you to do every single day, does that mean you have to do it every single day? No, it just means that maybe you want to take five minutes in the morning, you want to watch whatever the video is, or whatever I write down or whatever. And you think, okay, that's what I'm going to focus on today. And it might be something as simple as what I've mentioned in the last movement snack, where you're going to look outside more often so that your eyes has a time, an opportunity to relax. And if you don't know what I'm talking about. It's an A passive movement snack, I'll leave the link in the show notes. But, you know, allowing your eyes to relax, maybe that is the only movement snack I provide you that day is this is what I want you to do today look outside as often as possible. It's not movement, like you're thinking of movement, but it's movement for your eyes. And it's working them differently than what they're used to working. So that is $5 a month, if you're interested, there will be a link in the show notes, you can always go to form fit online.com that's going to provide you the three ways you can join us. And that is a great way for you to start working on movement. And each month we're going to focus on something different. So there will be past months that you can look at, or upcoming months that you can look at or you know take part in, in our community. But that is a great opportunity if you are interested. And if not, that is okay. You come back here every Thursday, listen, practice something for a week, and you work or do your own thing. The key is create consistency. Make sure to schedule it in and look at all movement, not just exercise to help you start to feel better about yourself, start taking care of yourself and providing new opportunities to move more. I hope you all have a wonderful start of the new year with your children in school. And make sure to join us over in our community on Facebook. It is now called Moms raising healthy human and we will continue the conversation over there. Hope you all have a wonderful day. Thank you for taking time out of your day to listen to our podcast. I hope you found this information valuable and hope that you can immediately use some of the information that was provided. Make sure to check out the show notes for all of the links that we discussed today. As a mom myself, I understand that at times you can feel alone and are looking for a sense of community. It is my goal to help bring moms together to find each other to help support one another, and also help raise healthy humans. That is why I've created a Facebook group, it is free for you to join, and you can go to moms raising healthy humans. I also have upgraded our membership portal for you. If you are interested, I now have three tiers because I want to make sure that everybody is moving more no matter where you are. So the first one, if you happen to like our weekly movement, snacks, you're going to want to join our first tier, it's $5 a month, and you will have a daily movement exercise that you can do. If you want to move even more, you might want to try one of our other memberships, where we go even deeper, and you can join us for live zoom classes. Remember, it is my goal to help bring moms together in a healthy and supportive community. And I feel like that's what I'm doing with the form set community. So head to form six s o r NSIT online.com. To see our new website and to learn more