I like to move it move it
I’ve realised just recently that I don’t actually do all that much exercise myself at the moment. My eating is pretty much where I want it to be. Sleep is an ongoing issue but I suspect it will be on an off for a while to come. My personal fitness however, that is something I can work on, and I think the timing is right. While i’m teaching eight yoga, Pilates and Body Balance classes throughout the week, there is very few that I actually do the whole thing. Mostly it’s demonstrating then going around the class and correcting technique or offering support and encouragement. And while I’m not a total couch potato, I’m not where I want to be physically. Somehow in my head, because I was teaching so many classes I had this idea that I was doing them too, but the reality is different. I’m not making any judgement on this, just a new awareness and desire to change it. I want to feel strong and good in my body. I know it will help my energy levels when I do it in a way that honours my body, and I want to be a good example to Benny. I also have a desire to get out exploring some of the incredible hikes around New Zealand and I know I need to be much stronger and have improved cardiovascular fitness to achieve that! And as you can see from the photos in this post, Benny likes to be carried a lot!
I’ve been seeing a physio lately to try and sort out a hamstring injury. I really haven’t been very good at doing my exercises, and when I do I’m realising that my hamstrings are not at all strong, I’m just really good at hanging into my joints, which is good way to create an injury and not a good way to get strong. I want to change that! So while I’m working out how it will all fit together, and developing the discipline to make movement part of my every day for me, not just when I’m teaching, here are some things I’m keeping in mind… If you’re new to exercise, returning after a break, or wanting to increase your intensity and results, hopefully they’ll be helpful to you too.
Make it a habit: Starting with something small, achievable and regular is a better way to start than going out all guns blazing. When something is easy to do you’re more likely to do it (even if it feels like it’s not actually making that much of a difference, know that IT IS!). For example aiming for 5 minutes of movement 3-4 times a week to start with rather than an hour 6 times a week. The other bonus with starting small is that you’re less likely to injure yourself, which often happens when you go all out, then you end up returning to square one. It doesn’t have to mean the same amount every day either. Some days you might have more time and feel inspired to do more, other days will be a struggle, but doing something is likely to make you feel better (if doing something makes you feel worse see my note near the bottom!).
Make it something you enjoy: If you hate even the thought of running, don’t go running. If you hate the idea of the gym, don’t go to the gym. Find something you enjoy and do that. Maybe its looking into classes that are available in your area. Dancing, rollerskating, martial arts, pole dancing, yoga or Pilates are all ones I’ve seen advertised lately. Maybe you want to do something in your own time with little cost, walking is a fantastic place to start. Find some exercise videos on YouTube and follow them in the privacy of your own home. If running around the streets doesn’t inspire you but the thought of getting into nature lights you up then see what you can do to get out in nature regularly for your movement. Maybe it’s the social element, if so join a class or group that has a social focus, or find a buddy to exercise with and keep you accountable.
Know that you might feel sore afterwards: Delayed Onset Muscle Soreness (DOMS) is the real deal! Some people rarely get it, others (like me) get it regularly when trying any new exercise or changing the intensity. Some of the things you can do to prevent it include staying hydrated, stretching after doing exercise, and doing an active cooldown like walking. These are all beneficial as they keep the blood flowing to the area, taking the waste products of the exercise away and bringing the nutrients and cells that heal the damage you’ve caused to the area. Magnesium can be helpful to take as this is involved in muscle relaxation (as well as many many other things in the body!). If you have DOMS, stretching and walking can again be helpful, keeping some gentle movement in that area. Heat and cold therapy can be great at reducing inflammation, and again helping the blood flow to the area. This could be as simple as a hot or cold shower, but if you have a bath, spa or cold plunge pool and the time to indulge then go with that! Gentle massage to the area can feel amazing and again helps the blood flow. It can also help soften any tension that you’re holding in the muscles allowing them to heal faster. Allowing your body time to heal and adjust to the new exercises can also be an essential part of the process. When I was younger recovery was only a day, now it’s more like two days (or more if my intensity was way too high for my body!) so I try to give my body grace during that time, and not repeat the same types of movements too quickly.
Fuel your body: Dieting while increasing your exercise is a recipe for disaster. You need to give your body good food and lots of water to fuel your increased movement, especially proteins to help your muscles heal and build, and fats to help your cells form and provide you with essential energy, as well as helping your body absorb certain nutrients. Maybe you want to start making some healthier choices with your food, all good but drastically reducing the food you eat won’t work long term and only makes you want to give up, or binge on the things you’re trying to reduce or remove from your diet. If you’re unsure what you should be eating or what a healthy meal plan might look like, hit me up.
Build in rest days: A rest day doesn’t have to be sitting on the couch all day, but have at least a day or two a week where you take it a bit easier. Maybe a walk, some stretching or restorative yoga.
Remember why you started: Do you want to feel better in your body? Be stronger? Have more energy? Be able to keep up with your kids? Be an example to your kids? Build your bone strength? Change your body composition? Help your mental health? Find the reason that rings true for you and keep hold of it. It may change over time and that’s ok, reassess then hold onto that reason.
Keep going: The more you do it the easier it gets! Forming habits, finding something you enjoy, dealing with any muscles soreness, fueling your body, building in rest days and remembering why you started will help you get there.
Some notes to keep in mind:
If you are returning to exercise after having a baby I would definitely recommend getting seen by a women’s health physiotherapist before starting, and possibly seeing a personal trainer trained in postnatal exercise (like me!). There is so much that goes on in the body during pregnancy and birth that means you can’t just jump back into exercise the way you were before pregnancy or birth. Allow yourself the time to rest and recover and build back your strength in a way that serves your body.
If you feel pain while exercising or afterwards that isn’t simple muscles working hard pain, stop, and get it checked out. Exercising through an injury can make things so much worse in the long run. Sometimes it could be a simple technique issue, or trying to do too much too fast, or maybe the exercise you were doing isn’t a good one for your body (whether now or ever). For example I can’t do lunges without pain until I have build up my leg muscles by doing plenty of squats and other leg exercises, but once I have the strength lunges aren’t a problem. And every time I stop doing them and start again it’s the same problem!
If you feel worse after doing exercise, then maybe you need to look at your overall stress levels. Is your body just completely depleted and you need to work on increasing the nutrients you’re eating? Do you need to reduce the intensity of your exercise or maybe remove it all together and focus on other areas of your wellbeing before introducing exercise? Can you remove or reduce some of the stress in your life. If this feels like you and you’re not sure what to do to feel better, please flick me a message, I’d love to help you have energy, feel good in your body, and get you moving in a way that feels good to you.
Did you know as well as a nutritionist and health coach, I’m also a personal trainer, and trained in postnatal recovery? I can offer sessions in person in Christchurch or online from anywhere, to help you achieve your fitness goals, or even just have a chat about your goals and how you can break through the barriers, and help you with a plan to achieve your goals. Email me, I’d love to help you get where you want to be!
