Think "Workout"

Focusing On Movement For Maximum Results

You know that regular exercise is a requirement for staying healthy and fit; so you show up for cardio, resistance training etc. even on the days when we're not feeling it. The catch is that it's not enough to show up. To maximize results, you need to pay full attention to the movement you're doing. Consider the following to focus your attention: Are your thoughts in line with your body or are you thinking about an event in the past or what you need to do when you've finished the workout? What is the quality of the movement; in other words, how are you moving? Moshe Feldenkrais said "When you know what you're doing, you can do what you want." Can you visualize the muscles that are firing? Are you tuned into your breathing and heart rate to see if today is the day to push beyond the limits of your physical capabilities to reach a new goal? Various technological devices can assist AND distract. Consider how many times you check your device in the course of a single workout. Most gyms have added distractions such as television screens.

It doesn't have to be "No pain, no gain" but it's true that if your mind is elsewhere and you're going through the motions, you're not going to get the maximum benefits of the time you're giving to exercise. Staying aware and deliberate in your movements can make all the difference in achieving goals that you haven't as yet been able to achieve.

#fitnesstips #fitness #workouts

Allowing Space for Resolution

Getting Past an Exercise Block

For some time now swimming has been an important component of my exercise routine. I joined my exercise gym based on two major criteria-it's short distance to my home and the swimming pool. Swimming has been my go-to on days when I need a break from resistance and other bone strengthening training sessions. It allows me to extend all my back muscles and stretch into the ribs in a gravity free environment. Perhaps more importantly, water can be great for the nervous system. It has always had a calming effect on me. On good days, a few laps in, I feel the stokes become rhythmic and its practically therapeutic.

A few weeks ago, a third swimmer entered the lane I was sharing with another swimmer. She assumed that we'd both seen her and collided into him. No one was injured but I found the experience jarring. I couldn't shake it off and resume my workout; I left early that day and haven't returned to the pool since.

Initially, I had to recognize and accept that for reasons I couldn't pinpoint at the time, I was turned off. I had to ignore the impulse to compel myself to return. I resolved to be away from the pool and assured myself that mixing up the routine could be beneficial. I also needed space to figure out what it meant emotionally. I think the accident that day brought out feelings of uncertainty and fear. Until then, I hadn't considered the possibility of having an accident in the pool. My sense of calm and safety had been interrupted and I had to accept that the unpredictable can happen anywhere, at any time. My goal is to be back in the coming week to reclaim the soothing sensations of the water-it's ability to at once invigorate and relax body and mind.

#fitnessroutine #fitness #exercise #swimming #wellness

As We Head into the Holiday Season

Set Your Intentions for What Matters Most

With the holidays quickly approaching and life returning to some semblance of “normalcy” post-COVID, many of us are looking to make this time particularly meaningful. One of the best ways to do that is to find and nurture human connection. So consider accepting that invitation you haven’t RSVP'd to yet or gathering with friends and family. Perhaps more than ever before, I think we need connection and a sense of belonging.

Asking “What matters most to me” helps cultivate relationships (with yourself and others) and steer clear of old patterns of interaction that haven’t served you well. What steps can you take to let go of defenses and instead open your heart and allow for vulnerability? The best place to start might be self-compassion. Tune into times of the day when you get caught in self-critical talk. Bring your awareness to these and other rumination and recognize that while they are real, they aren't necessarily true. If possible, name them and then channel what a best friend would say. In other words, make an effort to be as kind, gentle and patient with yourself as you are with people you care most about.

Consider taking time to reflect on the things and people for whom you’re grateful. Are you open to journaling? It’s a powerful way of processing thoughts and emotions.

Gatherings almost always include lots of food and beverage options. Set the intention for allowing yourself some indulgence without compromising your health and fitness goals. Farmers markers are great for sourcing delicious seasonal fruits and vegetables while supporting local growers and businesses. You can count on the fact that there will be many high caloric foods at any holiday party. Offering to take a dish to a gathering guarantees that there will be at least one guilt-free option to enjoy. On the day of attending any event, time your meals so that you don't arrive hungry. Consider working off some extra calories outdoors. Don't limit yourself to the gym or home gym. Leave your tech devices behind and plan on outdoor activities; the cool temperatures of November and December can be invigorating for mind and body.

#Thanksgiving #holidays #wellness #relationships #selfcare #fitness #nutrition #mindfulness