Welcome to the eighth part of our series on simplifying wellness! Last week, we discussed how the wellness industry can be incredibly confusing, with a lot of misinformation and conflicting advice. In this post, we’ll be tackling the topic of movement and exercise, and how we can simplify this part of our wellness routine.

Listen Here or Read the Summary Below

Episode Summary

There is a lot of conflicting information around what the “right” way to exercise is. Should you be doing cardio or weightlifting? Both? People have different opinions, with some saying too much cardio can damage your muscles, while lifting too much can lead to bulkiness. This creates a lot of confusion around how much to do, what intensity to aim for, and how often to exercise.

In addition, many people are unsure of how to perform exercises correctly to avoid injury. It can be tough to know where the line is between challenging yourself and risking injury. Finally, motivation is a common struggle for many people, especially when they are left to their own devices. While some people thrive with a trainer or class to tell them what to do, others find it challenging to stay motivated without external guidance.

These common concerns often lead people to seek out a personal trainer who can make exercise simpler for them. While trainers can be incredibly helpful, outsourcing the decision-making process does not always solve the problem in the long term. What happens when the trainer is no longer available? Or when the training program is complete? People can be left feeling lost and unsure of how to continue their movement routine.

The reason you struggle with self-motivation

Have you ever found yourself in a situation where you had all the knowledge and tools to maintain a fitness routine, but still failed to stay consistent? If so, you’re not alone. In fact, many people struggle with this exact problem.

As a size-inclusive personal trainer, I  recently reconnected with a client who I had worked with for three months.  After our contract ended, we developed a plan together that the client felt comfortable executing on her own. The client had all the knowledge necessary to continue her fitness journey and even had a well-equipped home gym, yet she completely stopped working out after our relationship ended.

Both myself and the client realized that the missing piece was the client’s inability to listen to her body’s movement cravings. I had given the client all the knowledge about how, why, when, and how hard to work out, but had failed to empower the client to step into the role of expert of her own body.

Many of us also struggle with trusting our bodies to guide us towards the best type of movement for us. We often turn to Pinterest to search for the “best” workout plan for our goals, only to become overwhelmed and confused, ultimately not taking any action. We blame ourselves for our lack of motivation, but it may not be a motivation problem. It could be a self-trust issue.

The real problem is that we don’t trust our bodies to guide us towards the best type of movement for us. We have been programmed to believe that there is a right and wrong way to exercise and that the only reason to move our bodies is to change or lose weight. We disconnect from our movement cravings and hand the authority over our fitness decisions to so-called experts.

But the good news is that the knowledge is still inside of us, and we can relearn how to listen to our bodies and trust ourselves to know what type of movement to do, how much, and how intense. It takes time and patience, but it’s easy to relearn once we drop any expectations about what our movement routine should look like.

How to become the expert of your body using mindfulness

Many of us have a complicated relationship with exercise, viewing it as a punishment or means to change our appearance. This mindset can result in a disconnection from our bodies and an inability to trust their signals. To rebuild trust and create a more nourishing relationship with movement, incorporating body scan meditation into training sessions can be a powerful tool.

With this particular client, each session begins with a body scan meditation where the client checks in with how they feel physically, mentally, and emotionally. They then ask their body what it needs, allowing it to guide the training session.

In the beginning, the client’s body kept telling her that it was tight, and she needed stretching. Instead of pushing her to do something else, I responded by showing her stretches that would help relieve those tight spots. The client’s brain offered resistance, telling her that it wasn’t enough and that she should be doing more, but when we asked her body if it wanted to do cardio or weights, it resoundingly said no.

This rejection of traditional exercise is common for those who have used it as punishment in the past. The body remembers how it felt and doesn’t want to return to that space. The process of unlearning this mindset is similar to the process of intuitive eating, where rejecting dieting and allowing yourself to eat all foods can lead to initially overindulging in previously forbidden foods. Over time, though, as trust is rebuilt, the body begins to crave more nourishing options.

Similarly, when given gentle, restorative movement, the body begins to crave more intense varieties. This approach helps clients develop trust in their body and become their own expert, allowing them to create a more sustainable and nourishing relationship with movement.

By incorporating body scan meditation into training sessions, clients can begin to tune in to their bodies and build a foundation of trust that leads to more sustainable and fulfilling movement.

4 Tips to Discern the “Right” Way to Move for You.

1. Tune in to Your Movement Cravings

Start by tuning in to your movement cravings. Pay attention to the times throughout the day when your body asks to move. Maybe it’s first thing in the morning when you wake up, and your body craves a big full-body stretch. Or perhaps it’s when you’ve been working at your desk for quite some time, and your shoulders start to feel tight. Notice if you instinctively roll your shoulders back or if you want to get up and take a walk, go to the water cooler, or go to the washroom.

These are all ways your body shows you that it craves movement and needs it. The more you respond to those tiny micro-movement cravings, the more you tell your brain, “Yes, I’m listening. I will respond,” and the more it will send you more of them.

2. Start your Workout with a Body Scan Meditation

When it comes to your more structured movement sessions, start each one with a body scan meditation. It only takes two or three minutes and doesn’t take up much of your workout time. Check in with yourself, take inventory of how everything feels, and notice any aches, pains, or tightness in your body. Pay attention to the mood and energy you’re bringing, and allow that information to inform you. Then ask your body what it needs from this time.

3. Trust Your Body’s Wisdom

Trust the first answer your body gives you. Don’t judge it or second-guess it. Trust that the answer it gives you is right and that providing the movement your body is asking for is an act of self-care and body respect. All movement is good movement, and any little bit of movement provides a benefit. If you’re sitting at your desk, and your shoulders are tight, take 30 seconds to pull them back and reset your posture. It benefits you.

4. Seek Support

If you’re struggling to connect with and trust your body or tune out that critical voice, seek support. However, don’t just hire a trainer or expert to tell you what to do and how to do it. That doesn’t solve the root issue. Instead, seek out a trainer or coach who can help you through that part of the process.

In summary, listening to your body’s needs and cravings is crucial to finding the motivation to move. Start with small movements and trust your body’s wisdom. Seek support if needed, but remember that any movement is good movement. By doing so, you’ll be on your way to a healthier, more active lifestyle.

If you need support with your relationship with movement, Kim Hagle – Size Inclusive Fitness Specialist and Cognitive Behavioural Coach is here to help.  Click here to view our coaching programs and book a discovery call today.