Wellness Wednesday: Let’s Break Down Fitness
Happy, happy WORK OUT WEDNESDAY, friends!
Let’s break down all things fitness, what a week of work outs looks like for me, what has worked, what hasn’t…you know, all the things. If you know me, you know I’m passionate about both fitness, and nutrition. Together, they really do hold the ability to really transform your whole life. Better energy, more mental clarity, more mobility, and I’m just a happier human when I’m able to get that work out in!
I’m that girl who doesn’t miss a work out, I’ve built it into my daily routine, and I know my day goes a whole lot better when I’m able to move my body, get that strength in, go for that extra walk, or run. You have to build the daily discipline into your life, and it’s easier once you get momentum of feeling better, having more energy, and seeing the physical results…then you value it! You know it’s worth whatever excuse you have to not get it in. I have worked out before kids, while pregnant, after babies and kids, in the gym, at home, on vacation, during the hard days, the sick days, it really is a consistent thing that I try to do no matter the circumstances.
Let’s go back to where it all started, and that is with running almost 16 years ago. I started with running one mile, and worked my way up to 3-5 miles. Eventually I worked my way up to even further distances, usually around 6-8, even 10-15 miles. Running has been such a gift to me, the mental strength and clarity, the way I feel during and after - it’s just my thing, and I truly love it so much. I ran through my pregnancies, I ran 19 miles while in lockdown for COVID-19, I’m usually always running on vacation, I’ll run outside, on a tread - it doesn’t matter, I just love running. Ha! I listen to worship music most of the time, I pray, and there’s nothing like the mental clarity I have during and after a run. I have had to be intentional to cross-train with my bike, add in hikes, and more walks, I added more strength, yoga and mobility classes, just trying to be well balanced. My goal has been for years and years 60 minutes. Stay within an hour, and add at least one walk with Reese, our dog. I use my Apple Watch to keep an eye on my steps, and just try to be active, around the house, with my kids, jump on the tramp with them, or go for walks, make multiple trips up and down the stairs, park further away, it all adds up!
Let’s talk about what I was doing, and what I’m doing now. The hour long work outs, running most days, doing random strength classes, and I hit a place where I wasn’t feeling great anymore. I just felt swollen, would have knee or foot pain, and never felt as lean as I wanted. I was over-training, and I think my whole body was just inflammed. I love a good routine, and it was so hard to mentally switch things up! Less of everything was exactly what my body needed. I have used the nutrition plan through BODi for years now, as I shared in my last post, and the same goes for supplements, but the work outs were the one thing I never tried. Finally, I started a program that was 60 mins, 5 days a week and my body literally started changing. At most, I will warm up 10-20 mins with easy cardio, and I truly have never felt so great! Less steps, less running, more results following an actual fitness program. More energy, and no knee or foot pain whatsoever.
Before I switched things up, these shorts were super tight on me, and on this morning - being almost done with my first round of this program, I tried them on and they fit great! I knew this was working. I had to let go, change things up, and I was finally seeing and feeling the results I was hoping for. Loving it so much, I asked the girls in my online accountability group to join me for a second round, and it’s been so fun doing it together. They are loving it, being challenged, and seeing, feeling results too!
Once we wrap this program up, another brand new yoga program is being launched and we could not be more excited! The results have been insane, and the best part - only 20 minutes, 5 days a week. No equipment, so perfect for summer and traveling. Optimal cortisol and hormonal levels, mobility, and more strength. Sign me up! Nothing changes if nothing changes, and sometimes the thing our body needs is something NEW.
So, that’s where I started, what wasn’t working, and what I’m doing and loving now. Can I also just say, I’m a working progress. There have been too many seasons to count that the Lord has convicted me to slow down, back off, and I am always sensitive to wanting to walk in obedience. If you haven’t gathered by now, by default, I’m an all or nothing extremist who tends to take fitness a little too far. 😅 Over, and over again - balance is my goal, and the road to success is always under construction. Right now, I’m learning less is actually so much more.
I get in that morning work out, take active rest days when my body needs it, but even more than that - I just try to be super active, I love going for walks with my family, it’s my very favorite thing and my love language. Walking, talking, playing outside and being active with my family fills me up with so much joy. I love it!
My tips for anyone looking to build up the daily habit and discipline of working out into your life:
Set a time that you’re going to get that work out in. Even if you start with walking. Every single morning, go for that walk. Or start a fitness program that holds you accountable and has a set schedule for you to stick to, it really does help! Build in that daily habit of working out, being active.
Get an Apple Watch to track your steps, so it also holds you accountable to add in that daily movement. It’s not a ruling thing, just a fun goal that helps me add in more activity. I always tell my clients to start with the goal of hitting 10-12,000 steps.
Lean into accountability, having a work out buddy, or group to turn to when you have all the excuses just helps. It helps hold you to your word, and not give into what you want in the moment, but rather work towards what you actually want, your bigger goal.
What is your why? What is your goal? Mine is to be a balanced, healthy, active mom, so I want every action to work towards that goal. That meant letting go of obsession, of modifying when I need to, going for a family walk over a longer work out some days, you know - define what you want, and remember it!
I’m going to be a bit biased on this one, but following an actual program has been game changing for me! I think it helps your body really see the progress and results we all want, because it was written by professional trainers. They know what they’re doing!
Modify, start small, lighten up - but, never give up. Start with what you can do today, is that going for a walk? Do that. Use lighter weights, do the modified version, you don’t need to do extreme things - just be consistent and trust the process, you’re not only training your body, but your mind too. Listen to your body, add in rest days, but get back to it. You’re always building up resilience, so when the hard days come - you still take care of yourself through the gift of movement.
Do what you enjoy! Seriously. Running doesn’t have to be your thing. You really don’t have to sign up for that race. Strength doesn’t have to be your thing, maybe it’s yoga or a barre type classes. Move your body in a way that makes you feel great, both mentally and physically, something that you actually look forward to! I remember retiring my longer distance running after just not enjoying it anymore, and other times really loving the longer runs. Listen to your body, push yourself when you need it, but also allow yourself grace to adapt to changes too! My goal is to feel refreshed after a work out, not drained. Create a fitness routine that you enjoy!
Jesus is my firm foundation, and maybe I'll cover my daily quiet time another post, but that is how I begin every single day. Success truly is hidden in your daily habits and routines, and I know I can’t face a day without my time with Jesus. That’s where my day starts, and then I get to move my body. I get to work out, challenge myself, feel refreshed and recharged, ready to face my day. Jesus, fitness, and then of course nutrition, is how I get to take care of and fuel my body the rest of the day. Those three things are what my whole day is built upon. You’re worth investing in you, because it really does flow into every other area of your life. Start where you’re at, there’s always something you can do today to be a little more intentional, a little healthier, and you get to yield the benefits!
What are your tips with living an active lifestyle? What has worked for you, and what hasn’t?
By the time this is out, I'll be wrapping up my third and final day of the 3-DAY REFRESH (basically a healthy, reset with nutrition) that I’m doing with my Fit Club girls. I’ll be back Wednesday to break down the details and experience for you! I’m excited to dial things in, and feel hopefully refreshed and even better!
Don’t forget to add my BBQ Chicken and Coleslaw Bowl to your meal plan. It’s so simple, healthy, and delicious!
I hope you have a wonderful, wonderful day! Go for that walk today. xx
