Exercise and Movement

Exercise or movement is an essential pillar to your physical and mental wellbeing.
Humans were not designed to lead primarily sedentary lifestyles.
Yet in today’s society must of us spend a large portion of our day sitting down.
Exercise for me has been a bit of a roller coaster journey. Up until recently I used mainly to punish myself for foods that I had eaten. My main goal of exercise was to look good which in my mind used to mean lose weight. I didn’t enjoy it at all. I just used to put time goals of doing one certain activity and would do it until I had completed my time goal.
Surprisingly I didn’t enjoy going to the gym or moving at all unless I had binged or eaten something ‘bad’.
It was only the past two years that I have started to enjoy moving again.
I discovered yoga and really enjoyed it, especially Vinyasa Yoga. It was tough enough to get you sweating and help build lean muscle, yet not as intense as HIIT. It was doable and everyone worked at their own pace.
I found when I put a specific goal like being able to do a bridge or handstand in mind and worked towards it, the experience felt much better. More like a hobby and less like punishment.
I feel with intuitive eating we have to change our mindset when it comes to exercise in the same way we change it when it comes to eating.
Exercise is not punishment for foods you have eaten.
Exercise is not to be used as a form of physical purging.
Exercise is not only done to ‘look good’.
With the right intentions exercise can change your life in a way I never imagined possible.
Especially if you find something that doesn’t not feel as tedious as half an hour on the treadmill.
Studies have shown that regular weight lifting (Three-four times a week) has a plethora of benefits especially in women.
It helps prevent osteoporosis and increases bone density.
It helps reduce age related BMR decline.
Lean muscles help burn calories even after you have finished a workout.
Personally, I have only recently started weight lifting. I, like many others before wrongly assumed that weight lifting would make me bulk up and look ‘boxy’. Weight lifting especially in women does not bulk you up. It is difficult to bulk up even when weight lifting as a female because we lack the required amount of endogenously produced testosterone. One would also have to consume large amounts of protein and drastically reduce fat intake to get the muscle size and definition one would associate with bulking up.

Advice when weight lifting

Many studies have shown that cardio alone is not enough to properly train your body and muscles.
To reap the best benefits from exercise a combination of strength and cardo is necessary.

Getting started on weight lifting

The best way to get started lifting weights to start light and then increase intensity by progressive overload. Progressive overload is gradually increasing the weight or by increasing repetitions.
If you do not lift weights regularly expect to feel some soreness and muscle fatigue when you first start. This is due to DOMS (Delayed Onset Muscle Soreness) and it gets better with time, proper sleep and nutrition.
When I first started lifting weights, I had started on a really hard program which left be literally unable to walk or laugh the next day. Needless to say, I didn’t stick to this program for very long. I am now following Caroline a simpler program which is challenging yet doable and does not take a long time so I can usually finish off my gym session with a bit of yoga which I enjoy.
Luckily for me, my sister Hannah has just completed her certification as a fitness trainer so she designs my workout programs with my specific goals in mind.
To get a free one-month workout plan and consultation you can contact her here

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