The 10 Step Plan To Help You Move It.

I like to move it how about you? You need to exercise and I need to exercise. I understand the struggle. As I write this, I am just getting over a struggle myself. I was sick and unable to work out for most of this year, getting back is tough! or when I am working on too many things, I tend to leave no time for health or fitness.  But the problem is, once you quit moving so do our endorphins and it gets a little depressing. Harder to get back at it, but you have to as do I!

#1 Make time…no matter how busy you get!
We think we don’t have time but actually we do. I have found in my experience, the more time I make to move my body the more time I have in the day. Funny how that works! I think it is because I have more energy and I am sure that endorphins have something to do with it as well. The truth is, the more you move, the more active you become!

#2 Find something you love to do!
You need to do something you love. It doesn’t really matter what it is as long as you do it. I love to strength train and I love to take leisure walks. I know it sounds funny, but I get a thrill being able to lift those weights and I love how it makes me look and feel. You may love yoga. I have not learned to love it yet, I have done it a couple of times and I enjoy it, I know that it is very good for you.  Walking may be your thing! There is nothing like walking in nature and seeing all the beauty, it helps me feel connected.

#3 Pair it with something you love! 
You can even do things you don’t love to do. However, these are the hardest., but probably the most needed. That is why you need to pair it up with something you do love. I know some of you who are reading this know what I mean. You will reach new heights of satisfaction you would never have known otherwise. Experiment and find what is right for you. Some people like to play.  If that is you then join a basketball team or perhaps a volleyball team. Sometimes if you pair it with being social then it doesn’t feel like exercise. Dance or train with a friend!

#4 Clarify what you want to achieve. Do you want to lose weight, de-stress, build strength, improve your golf game, rebuild your knees? If you want to rebuild your knees, you are not going to pick lunges, Right? Because that just doesn’t make sense. If you can’t figure it out, don’t be afraid to hire a professional trainer. They know what you can do that will help you achieve your goals.

#5 Make an appointment with yourself for exercise.
Schedule it into your day. The reason I say this is because I had to do this for myself and I know it works. I did get out of my routine and that’s ok, but not for long! Treat it like any other appointment that you have in your planner and don’t cancel.

#6 Get more out of a shorter amount of time. 
That is the principle of high intensity interval training (HIIT).  The idea is that you start out slowly and build up to intense bursts of effort. You do this about 10 times and you have a really good workout.  Bill Phillips recommends you do a 5/25 - you go 2 minutes walking, 2 minutes jogging and then run as fast and hard as you can for 1 minute.  Repeat this 5 times.  When you get bored with that then you can do 1 minute pedaling slowly, 1 minute pedaling your heart out for about 15 times. You can vary it any way you want. Tests have shown that this works for reducing body fat levels. If you have no fat to spare…this workout is not for you. You should stay with more endurance type exercises.You can also do the same with weight training workouts. Start out lower weight and build up.You can vary the muscle movement so you don’t have to take one-minute breaks. 

#7 Do your homework and know why you are moving. 
It helps to know the benefits of regular exercise. Exercise has been shown to reduce the risk of heart disease, diabetes, cancer, depression, osteoporosis and arthritis (just to name a few).  Exercise has been proven to make you smarter, leaner and healthier. Plus, exercise gives you energy, we all can use more of that!

#8 Make sure your children are moving it too! 
Studies show that children perform better academically if they get regular exercise. Not just a little bit, but significantly! (read Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey, M.D.) The kids stay fit and smart!

#9 Look for a mentor! 
There are tons of people out there who have done it. Those are the people you want to find. They are willing to show you how to do it. The secret is to find someone who is doing what you want to do and learn from them. You don’t have to do the same thing over and over because you can learn new things and add it in to your old routines. You can diversify.
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#10 Exercise is just like food, changes everything. 
​When you pair the two together you will become the best version of yourself and YOU are worth it! 

Now Lets Get Moving! 

xo Lisa