Balance exercise and rest!

We’ve all heard that movement is medicine and plenty of studies show that regular exercise can prolong your life and improve it. I’m also a big advocate for building and working from a strong foundation – your core is the center of your fitness universe. So, strive for quantity, quality, and variety in all of your workouts!

And did you know rest is just as important as your workout? Your body needs time to recover and rebuild. So, make sure you plan ahead and add downtime to your calendar.

Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My content is for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

standing next to lake

Get up and get moving!

You’ve got to get into the mindset of wanting to get up and get moving. Make sure you spend some time finding out why you want to be healthy and get physically fit. Having a vision will help you create goals. And when you write your goals down, you are more likely to follow through. The following list includes some quick tips to get you into the movement mindset.

  • Educate yourself. Don’t just jump on the bandwagon for quick fixes. You’ll be surprised that many of the answers you seek regarding health are quite simple.

  • Make the decision! Admit that you need to change and add more activities requiring you to get up and go.

  • Find encouragement. Join a community to help motivate you to push on, like the YMCA, local gyms, or exercise groups. If you like to move solo, there are a lot of fabulous online programs and coaches you can follow. And surround yourself with daily wellness quotes and affirmations to keep a positive mindset.

  • Develop good habits. Find a schedule that works for you. Then set a calendar to complete monthly challenges like yoga, walking, or push-up challenges first thing in the morning. Or, decide to reduce soda intake and replace it with water.

  • Make it fun! Find YouTube channels or Instagram accounts of fitness coaches that you enjoy following. Then make little challenges and rewards for yourself. For instance, if you complete a challenge, then take a bubble bath!

  • Keep it simple. – Don’t overly complicate your program to keep fit. Think about incorporating exercise into your usual daily activities, like balancing on one foot while brushing your teeth.

  • Be intentional. – You could just check boxes and complete a long list of exercises. Or, think about some activities you already do that you can level up. For instance, focusing on breathing techniques during a walk.

PLAN: Create margins for rest and schedule exercise blocks.
PREP: Lay out your clothes, shoes, and tools for success.
PARCEL: Get more out of exercise in less time.
PLAY: Mix it up! Add variety to your routine.

nurtured planner

Start moving right now!

Don’t just sit and think about exercise. Start right now! If you don’t know where to begin, begin with a breath. Start actively moving your neck by looking over your shoulders. Stretch your spine by sitting tall, or reaching overhead. Start taking your first step literally by stepping outside of your home.

Try some foundational exercises to help you begin that body and mind connection. You can vary your reps, sets, and resistance to improve strength, endurance, and coordination.

Which core exercises will you add to your routine?

  • Breathing – Observe how children breathe. Culture and conformity will teach them bad habits. Notice the movement of the whole system; the belly rises, the ribs flare, and the chest lifts.

  • Bridge – Start on your back with your knees bent and your feet flat on the floor. Then lift your hips off the ground, make sure they stay level and create a flat tabletop from your chest to your knees.

  • Crunch – Start on your back with your knees bent and your feet flat on the floor. Next, place your hands where you can support your neck or reach your knees. Then curl your upper back off the floor as you point your chin to your knees.

  • Clamshell – Begin on your side with your hips and knees bent comfortably. Next, keep your heels together and spread your knees apart. Keep your hips stacked and don’t let them fall forward or back.

  • Plank – Hold a push-up position on your hands or elbows for as long as possible without lifting your butt too high or holding your breath.

  • Bird-Dog – On your hands and knees, lift and reach by alternating each of your hands out in front of you. Then try it by lifting and reaching alternating legs behind you. Finally, alternate in pairs with the right arm and left leg reach, then the left arm and right leg reach. Keep your hips balanced, and try not to sway.

  • Squat – Start with your feet hip-width apart or slightly wider and feet turned out a bit. Remember to keep your back flat and processed with your squat as low as your knees can take you. Then make sure you begin to poke your butt out as you go down. And remember, you have to be able to stand yourself back up!

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