Moving through Midlife | Habit Stack & Movement Snacks for Midlife Moms, Parenting in Midlife | Fitness over 40

The Importance of Exercise

May 17, 2021 Courtney Episode 3
Moving through Midlife | Habit Stack & Movement Snacks for Midlife Moms, Parenting in Midlife | Fitness over 40
The Importance of Exercise
Moving through Midlife
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Show Notes Transcript

Episode 3: The Importance of Exercise-Blog post

I am a big proponent of moving every single day and I do feel that movement is just as important as exercise.  

Exercise has gotten a bad wrap over the years

Starting a shift from weight loss to getting stronger which is a great thing as fitness has so many more benefits than weight loss but this go hard go home mentality, or leave it all on the gym floor is causing a lot of exhaustion, adrenal fatigue, and injuries.

Different programs compared to different diet camps. Keto, Paleo, Vegetarian along with Yoga, Stretch, Strengthen.

Take a step back and you will notice a trend with each of them; diets all have more vegetables, protein and fats and with the fitness industry moving your body through different ranges of motion, your speed, and resistance.

First and foremost do what you enjoy and then find ways to do the others in the snippets of the day.  So for those that like cardio, you might want to add some 5 min strength workouts for fun at a time in the day that works for you.  So not a second full workout, but just something quick.  I do have many 5 minute videos over on my YouTube page if you are interested.

 Actionable step this week is to change it up.  If you are new to fitness than email me at courtney@formfitnaples.com and I will send you a 5 minute beginner workout.  If you are into cardio, than I want you to find a strengthening workout to do.  If you are into strengthening and don’t usually do any cardio, than I want you to 

 

Form Fit Mom Community and let me know what you chose to do today.

Let me know what questions you have for my kids over at courtney@formfitnaples.com, IG @courtney_formfit or @raising_healthyhumans or through FB at Form Fit or Form Fit Mom Community

 

You can always find us at www.raisinghealthyhumans.com

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Episode Three, the importance of exercise. I want to preface this episode by saying that if you have found that bug, and you love to work out, this honestly is not the episode that you need to listen to. This episode is more geared to those of you who wake up in the morning. And the first thought is, oh my God, I've got a workout today. I don't want to work out today. But I need to work out today, how am I going to get my workout in, if those are the thoughts that are going through your mind and you're like, Oh, I don't really want to go work out. But I need to go work out. So I'm going to drag myself out and do my workout you are who I want to talk to. So I am a big proponent of exercise, obviously, I think it's great. But I'm a larger proponent of moving every single day. And that's what I want to help you with exercise has gotten a bad rap over the years. And I think what may be happening for you is you've got all these ideas in your head about exercise. So in the beginning exercise was specifically about weight loss, and you got to lose weight, you have to exercise to lose weight. Well over the years, it has started to shift, which is a great thing from weight loss to getting stronger. The only problem that I'm noticing there's this go hard or go home mentality, or you got to go leave it all on the gym floor. And that is causing, especially for women, a lot of exhaustion, adrenal fatigue and injuries. And I'm here to let you know that there really there's another way, just like with diet, there are different programs and you can go on keto diet, you can go on vegetarian, you can go on paleo, you can go on hold 30, you've got all these diets to choose from. That's the same thing with fitness. There's so many different ways to move, you've got yoga, you've got Pilates, you've got spin, you've got running, you've got strength training. And then within strength training, you've got a kazillion different things like hit and metabolic conditioning, and there's so many different things that you can choose from, and it becomes overwhelming. And it also depending on what camp you're listening to, they're going to tell you all the benefits of why you need to be doing what I'm doing. And it leaves you overwhelmed, truly overwhelmed. So I want you to take a step back. And I want you to notice what the trend is with each of them. So if I were to look at all the diets out there, what am I seeing trending, every single one of them, most of them all the really good ones, they want you to eat more vegetables, especially your greens, green leafy vegetables, they all want you to have some sort of protein, depending on the type of protein, you know, vegetarian, you're going to get your protein in different ways. And they all want you to have those healthy fats. So there's numerous diets, but they all have three things, if you can, instead of becoming a camp of just one, find out what's good with each of them being the vegetables, the protein and the fat and make sure that you are practicing that and not claiming that you're in any one camp, that's what I recommend. Same thing with fitness. Instead of feeling like I have to be a yogi or all I do is spin or I'm a runner at heart. And that's all I'm gonna do. Why not look at it as what is everything? What is the trend with all of these, what I believe the trend is, is moving your body through different ranges of motion, changing up your speed and changing up your resistance. And if you do that, within your fitness program, whatever that may be, then you'll be successful. So if you're struggling with you know, working out or I don't know what to do, I don't know how I'm supposed to get this workout in or you know, this person says I need to do it this way. This person says I needed to do it that way. What I'm going to ask for you to do is first and foremost, do what you enjoy, find something you enjoy, it's going to probably mean that you're going to have to try a few different things out and whatever you enjoy, stick with that and be okay that it might change over time because I'll speak to like my cardio junkies, the people who love to run and the people who love to take spin classes. I'm not picking on either of them. I'm just saying like those two and I think Because they get that runner's high, both running and spin, you get that high, bout 20 minutes into it, and it just pushes you through. And it's something that is very exhilarating. So those people, if that's what you enjoy, you need to make sure you do it. But there may be a time where you start to have some effects from it, where either your body's no longer responding, or your body's starting to ache. So then you need to look at changing it up. And what I want to share with you is how you can change it right now without feeling like you have to do 15 different things. And that is by taking the little snippets within your day, and finding ways to create movement within that. So you can do your exercise, but then you find the snippets, do what you love, and then find the little snippets to do the other things that are necessary. So what do I think is necessary, just like if you were to have a diet and you've got your protein, vegetables, and fat with fitness, I would say you need to have your strength, your cardio, your your stretching, and mobility work, those are what I feel is most necessary, and you need to find ways to do it. So if you enjoy running and spinning, doing more cardio work, then you need to find little snippets of time, it does not mean you need to go find a 45 minute session of strength training workouts that you're going to be miserable in it means find time where you just do a little quick exercise using strength training, and you do it five minutes a day, or you know, find five minutes three times throughout the day. That's what I recommend. Same thing, if you're a strength person and you love doing your strengthening work, you do need to make sure you're getting some of that cardio work. So if you're not one to intersperse your strength and cardio together, where you're making sure that you're going reps that are going to make your heart rate go up, then you need to make sure that at some point, you're getting your heart rate up. And same thing with stretching. If you're not someone who does a lot of stretching, you need to find ways to get that in. Okay, so as a busy mom, how in the world do I do this because now you've just told me that not only do I need to do what I love now I need to add in all these other components. So I need to be adding in the cardio, the strengthening the stretching the Pilates, the mobility, how in the world am I supposed to get it all done, I like to do five minute strengthening exercises, and I have a few of them. on my YouTube page. If you want to take a look, I've got lots of five minute workouts that are full body workout, some with weight, some without weights. So that would be something I would recommend you do is finding something where you could do quick workouts throughout the day. And I like to say, take five minutes and either do five minutes in the morning, the afternoon in the evening, the same exercises through three times throughout the day. Or if you do have an extended period of time, say you have 15 minutes, you do 15 minutes of those five minute workouts. So you would do the same one three times through. And that would help you to get the strengthening that you need in your day. And if you don't have the 15 minutes or the 20 minutes or whatever, then you just do the five minutes and you call it quits. So there's a lot of times since I'm teach fitness, I am moving a lot throughout the day, but I don't do a lot of the strengthening work with them. So then I have to come home and do my own five minute strengthening workout. And some days I'll do like a full body workout. But then there's other days where I'll just go in and I'll say okay, today, I'm just gonna do biceps and triceps. And I'm gonna go back and forth between the two until I exhaust the muscle. So that's something you can do as well. Same thing with cardio, maybe you don't like to do cardio, and you lift weights, but cardio is not your jam. That's fine. Again, that's where you take the little snippets, you decide, okay, I'm going to jump out for two minutes. I can jump out for two minutes in the morning. I can jump out for two minutes with my kids when they get home from school and then all dance around in the evening. It doesn't have to be and you're going to hear me say this a lot doesn't have to be so specific to a 30 minute exercise program. Find ways to make it worked for you in your life. Maybe you go for a quick run, I would say we have it's probably more than 50 yards but we have on our road. We're about halfway down the road and we probably have three For houses to the stop sign. So sometimes I'll just take off running or racing my kids. So there's kind of like a sprint aspect to it, we're not sprinting, but you know, running a little bit faster all the way down to the stop sign, and then jog it back. So that was a cardio burst for me. And if I went and did like four or five of them, that would be all I need for my cardio for the day in regards to mobility. And you don't need to follow a mobility program. Yes, I'd love for you to because I do offer one within my membership. But you don't need to, you can get down on the floor, roll around, sit in different positions, and then stand up again, you can put your hands down on the floor and try to do like a bear crawl. So your hands and your feet are on the floor, maybe your knees are bent, maybe they're not, it depends, it can be more of a cheetah crawl, it can be more of a bear crawl, where your bottoms more up in the air. These are different ways that you can start moving and having fun while you're moving and playing with your children depending on how old they are. Although if I did a bear crawl right now, with my 15 and 13 year old, they're gonna probably be laughing at me and carrying on as well. So really doesn't matter how old they get, you know, you can still have fun with it. And then stretching, just finding a few minutes to stretch in the morning in the evening. So that's what I usually recommend people do is make sure that you are finding ways to exercise and also create movement throughout your day, you will feel better. And yes, you may lose weight. But I would prefer if you looked at exercise and movement as a way to have fun and move for longevity rather than dreading every minute of it. Because if you dread it, you will not stay consistent with it, it's not going to happen. So what I'm going to ask that you do for your actionable step this week, I want you to find something to do. So if you are someone who does not exercise at all this you're brand new to exercise, then I'm going to recommend you reach out to me and I will send you a free workout. Just let me know. And it's going to be a quick five minute workout. You let me know just contact me Courtney at form fit naples.com I will leave it in the show notes. Just reach out to me and say I'm a beginner with workouts, can you send me a workout, I will pick out something specific to your needs, and I will send it to you. So that's for the beginner. For someone who might be into cardio, I want you to work on finding a strengthening workout, it can be as little as five minutes, you can do your own workout like I had mentioned before, or you can do a longer workout that you find whatever you choose, if you mostly do strengthening and you need to flip it up to cardio, then go run with your kids, you know, do a little sprint, it does not need to be I've got to go out and run a mile it does not need to be there. Just run to the next mailbox and come back and walk back and then run to the mailbox again and raise your child. That's all you have to do. So I want you to take at least five minutes today, right now today and do something movement wise, exercise wise strength, cardio, stretch, or mobility. And if you don't know what to do, email me message me find me on Instagram, find me on Facebook, and I will help you get that five minute workout in. Okay, so I hope you all enjoyed it. My goal is to help you as a busy mom move more in your life. And I would love to hear what you chose to do join me over in my form fit mom community and let me know what you chose to do for your workout today. And I wish you all the best. Oh, and one more thing. I wanted to let you know that my children are really excited about this podcast. And they mentioned the other day that they really would like to come on for me to interview them and talk about being healthy themselves. So if you have questions that you would like to ask them if you would do me a favor and please email me or like I said find me somewhere on Facebook, Instagram and let me know what questions you have for my children as they are really excited and want to be able to come on and talk with you and share their feelings about raising healthy humans as well.