Cardio: what’s it all about anyway?

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We hear about all the important benefits of doing cardiovascular exercise (aka cardio). But what’s it all about anyway? Why is it the most common form of exercise? Is it just about getting your heart rate up? If so, can’t we just sit around and drink coffee to get our heart rate up? Is it about working up a good sweat? Then wouldn’t sitting in a sauna do the trick? What burns the most calories and fat? What about all those people who have heart attacks while running? Is cardio healthy or risky?

I’ve just released a new section of my free online course, It’s time to Re-define, that answers all of these questions and more.  Let’s clear away the myths and get to the bottom of what cardio is, and is not, so you can enjoy the benefits without the complication, risks, or guilt.

It’s time to re-define cardio!  Sign up for FREE today!

Exercising Gratitude

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This time of year, exercise can slip to the back burner. No one wants to be rushing around, over-stressed, and emotionally drained. It can simply be a by-product of the added to-do’s and emotions of the season.

I invite you to let go of the “exercise to burn off those extra calories” approach to staying motivated this season. Honestly, it is near impossible to know how many calories your body is burning with exercise. There are just too many factors that affect how many calories we burn that vary person to person and change day to day in each individual. Besides, the calorie-burning motivation only distracts us from the real benefits of exercise this season.

What turns a physical activity into exercise is when it is focused, purposeful, and consistent. This makes it a perfect opportunity to be mindful. Mindfulness is paying attention in the present moment, on purpose, with kindness. The overlap between these two resources makes them perfect partners for restoring calm, healt,h and well-being.

Gratitude is a shortcut to mindfulness. When we turn our attention to what we are appreciate, we are automatically brought to the present moment in a way that is purposeful and kind. A simple way to bring mindfulness to exercise is practicing an attitude of gratitude about exercise. What are you grateful for about your body, its abilities, its possibilities? What opportunities are you grateful for that allow you even a brief moment to exercise?  What knowledge or skills are you grateful for that allow you to move in a healthy way? What are you grateful for about how exercise makes you feel?  What do you appreciate about what you see and hear around you as you move?

I invite you to give it a try. Take a walk, stretch, lift some weights, dance, move intentionally in some way while focusing your attention on what you appreciate in each moment. Keep it playful, see how many ‘gratitudes’ you can brainstorm. As you do, know that you are not only strengthening your body, but your ability to stay present as well.

Wishing a very Happy Thanksgiving to you and yours!

With Gratitude,

Janet

Can execise really be simple?

SIMPLE versus COMPLICATED directional signs

When I talk to people about exercise, just the word is often met with a sigh. It seems like this huge thing weighing us down. Ugh, I wish I had the time. I’m too heavy to exercise.  I need someone to push me. I’m too lazy to exercise.  

The word exercise literally means to train or to practice. It is like anything else that enriches our lives—taking up a new hobby, learning a musical instrument, reading a book. We take time to do these activities because we want some part of our life to be better, easier, or more fun. Exercise is simply taking time to give your body the strength, stamina, and mobility to enjoy life with a bit more ease.  When designed well, it also gives your brain what it needs to be more focused, calm, creative, and optimistic.

Sounds great, but what if your experience with exercise has only given you more pain, fatigue, and disappointment? I find there are two main factors that turn exercise from a life-enriching activity to a life-draining activity. One is the misconceptions about how to exercise. The second is using an athletic approach when just trying to be healthy and well.

The body makes sense.  When we move it in the way it was designed, exercise leaves us feeling better physical and mentally, right away. String together bouts of this kind of exercise and you discover fitness you can live with!

To excel in a sport and have that competitive edge, exercise training needs to be very specific, each detail needs to be considered and controlled. To be healthier, feel and live better, be more content with ourselves, even to lose weight, exercise does not need to be complicated. If exercise seems complicated and hard, you are probably doing athletic training.

Life is complicated enough. Exercise based on misconceptions and misdirected goals complicates it further. Exercising in the way your body was designed, for the goals you want, simplifies it.

Ready to simplify things? Take the first step and sign up for my free course called It’s Time to Re-define.  Learn how to clear away the misconceptions that make exercise more complicated than it needs to be in a simple easy to do format.  When you are ready for strength training designed to be simply life-enhancing, check out my strength training course called Simply Strong.

What if I have pain?

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If I have arthritis, back pain, or fibromyalgia, can I still do your new online course Simply Strong?

This is a great question and one of the reasons I created this online program. I have worked with thousands of people who believe they can’t exercise because of pain in a joint or in their whole body. Too often, when it seems like exercise is off limits, it’s because we think of our typical approaches to getting fit such as getting on the floor to exercise, jumping, running, pushing the body to its limits, lifting heavy weights, squatting like a powerlifter, etc.

Once we apply a science-based and whole-person approach to strength training, it is not only doable, but can become a key part of reducing pain and improving function in daily life. This approach addresses:

Spiral of Inactivity:  With an injury or chronic pain, there is an immediate and rapid loss of muscle and strength. This creates a spiral of inactivity because the loss of strength reduces ease of movement, which in turn further lowers activity level. It takes a very gradual approach to avoid doing too much too soon in order to reverse this spiral.

Support around joints: Joints that are achy from arthritis benefit from more muscles to support them. Strength training is the best way to provide this support and has been shown to reduce arthritis pain.

Chronic Pain:  When you live with chronic pain such as with fibromyalgia, getting going is not easy.  Plus, when you do move, it is too easy to do too much and pay the price the next day.  Knowing the difference between pain that means you need to move and pain that means you need to rest is an important skill in using exercise as medicine for chronic pain.

Efficient movement:  We don’t just strengthen muscles, we teach the body to work as a unit by incorporating the nervous system, which is what controls strength. Teaching your body to work as a unit means you can support it better in movements of daily life, thus reducing unnecessary wear and tear that can exacerbate pain.

Simply Strong includes guidelines for exercising with pain and suggestions for what to do if you have pain with each exercise. You are guided each step of the way  and I am just an email away.

Click here to learn more about how you can be Simply Strong.

Today is the BIG day!

My new online course Simply Strong is live! I am so excited to share this approach that I have developed over the years for building sustainable strength you can use in everyday life.

What makes it so unique?

  • ​Based on the science of how your body AND brain work together to be strong.
  • Specifically designed to build motivation while you build strength.
  • Packed with user-friendly information that you can apply to other exercise programs too.
  • Build core strength you will use in daily life (without ever getting on the floor!).
  • Instructional videos with downloadable handouts that make it easy to follow the program on your own.
  • Boost metabolism while moving with more ease and confidence in your body at any size.
  • Helpful guidelines and suggestions for learning how to exercise when pain limits your movement.
  • Broken down into four simple steps so you feel better physically and mentally each step of the way without suffering through a program to get results.

​Do this program at your own pace and I am just an email away to answer any questions.

Want to learn more about this unique approach to strength training?   Check out my new blog series Why Strength Train?

Today is extra special because it is the last day to take advantage of the pre-release reduced rate of $40 (a 20% savings on the regular price of $50)​ and gain instant and unlimited access to the course! 

Click here to enroll and you’re on your way to being Simply Strong!

Enjoy!

Janet

P.S. Please share this with a friend so they can be Simply Strong for 20% less today too!

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