Females in Fine Fettle: from wiped out to well-thy

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Alberta Phebe Carson
5 years ago
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1 Listen to this episode at: PODCAST TRANSCRIPT: Episode It s Not about Exercise DR. MICHELLE: Hello, and welcome back This month s theme is movement and fitness, so we re going to dive in to some of our favorite ways to move our butts. BUT don t worry, we re not talkin box gyms and extreme workouts. We re going to be talking about some unconventional movement. We re on the edge of spring here, so it s a natural time for us to start stretching and moving in ways that we may have put on hold over the winter months. It s time to oil up those joints and put those muscles back to work. Now I will be the first to say, that I DON T like exercise. I try and try and TRY, but it is NOT my thing, BUT I know how important movement is, not just for my physical health, but, almost more importantly, for my mental and emotional health. DENISE: I m right there with you I especially resist showing up at a gym and grinding out a workout -- it s so hard for me DR. MICHELLE: Oh yeah no way. I ve tried doing that for months at a time, and it never clicked. It s just not my thing, and I ve finally come to accept that. What I DO enjoy is practical movement - I think this is why I love hiking and backpacking so much. It s practical, it s constantly changing, it challenges my small collateral muscles, which trains my body to be more adaptable to various contours in the environment and improves my balance and proprioception - which just means awareness of where my body is in space. DENISE: Oh yes I love that body awareness piece. Dancing really does that for me. Sometimes when I need to get my blood moving and change my energy I put on a few tunes and just move wildly in the house 1 of 5

2 DR. MICHELLE: YES I m a sucker for dancing too, actually I was super hesitant, but I tried Zumba for a few months, and completely fell in love. I d probably still be doing it if I lived in Portland, but now the drive is just a bit too much for me. Something I ve grown to like over the past year or so, are doing HIIT workouts, because they are SUPER efficient, and you can do them in as little as 7 minutes. It s actually such a short period of time, that sometimes I can fit them in twice a day - I mean it s rare but sometimes. DENISE: I love HIIT too Folks with adrenal issues or autoimmune conditions can really benefit from HIIT routines, because they create thermogenic heat in the body quickly, but don t overly tax the body because their so short. There are a couple of cool apps that are great little timers for HIIT routines that we will link to in the show notes. I really Like Interval Timer - and Seven - 7. DR. MICHELLE: Yeah Good point DENISE: Speaking of apps another recent favorite is the Down Dog app which offers a sweet little yoga routines, set to music, that really get the blood pumping. I love it DR. MICHELLE: Oooh I might have to check that one out. I ve been using Asana Rebel now for several months, and it s not bad - it kind of combines HIIT with yoga. The routines are only about minutes, so I can typically talk myself into doing them at least 3-4 times a week. It s all about that motivation, right? DENISE: I find that it takes a lot to get me exercising...but once I do I ALWAYS feel so good afterwards Physically, mentally, and emotionally I really need something to help remind me of that when I am hemming and hawing over whether I should get off my butt or not DR. MICHELLE: HAHA So true I m really the same way. I have this awesome bike in my garage, and it always takes me FOR-EV-ER to get my butt on it and ride, but once I m going, I m why the heck don t I do this every day. It s so interesting how our mind works... 2 of 5

3 DENISE: Music is also super motivating - having a motivating playlist can get me halfway out the door OR a really great podcast to listen to DR. MICHELLE: Absolutely One trick that I ve used in the past is dedicating an audiobook to listen to ONLY when I m exercising. Ideally, something I find crazy interesting or intriguing, because then I m more motivated to start exercising again. This also helps to rewire your brain to look forward to exercising It s all about the mind tricks, I swear. DENISE: The songstress Tori Amos once said that when she wants to get in shape she goes on tour...which stuck with me for some reason I think it is because I similarly like to have an ulterior motive to my movement So I like group classes, especially dancy sort of classes where we are collectively learning a routine to perform at the end of class. Martial arts would be similar, boxing or even Zumba Having some sort of end goal - like nailing the routine - is really motivating for me. Plus I think I love the mental dexterity required - I love feeling hyper focused DR. MICHELLE: Dang I might need to join you on this dance thing. Sticking with something like a movement routine is WAY easier, when you have a buddy, for sure. DENISE: Do join me I found a studio in Portland that does choreographed dance classes They have a Cardio Funk class that is right up your allie And I can attest to the power of having a buddy My husband and I have gotten into the habit of signing up for 5K races that I walk - I m a total walker, and sprint triathlons. We sign up at the beginning of the year -- and then we have something to train for throughout the year - Having something I have to show up for to perform -- that really suits my personality. DR. MICHELLE: That s a great idea, and pretty awesome that you ve been able to tap into that self-awareness around what motivates you. I feel like that finding that motivational trigger can be a doozy for a lot of people. DENISE: Yes Honing in on that trigger can be huge One tool that I use to help my clients discover their motivational spark is Gretchen Rubin s Four Tendencies matrix. The four tendencies are Upholders, Obligers, Questioners, and Rebels (I m a rebel ya ll) This framework offers a new way for you to think 3 of 5

4 about how you make decisions and why you are motivated to do (or not do) all kinds of things She has a short little quiz that will help you to determine your motivational tendency - we will link to that in the show notes. Also be sure to grab the freebie we put together that maps out how you may use your tendency to think about getting moving in a whole new way. DR. MICHELLE: What I will say is that if you re listening, and you re starting out, or really just stuck in that don t make me exercise mentality, there are some other things to consider you can think of it as a teaser of sorts. There s this concept of NEAT / N-E-A-T movement, which stands for nonexercise activity thermogenesis, and these movements are basically everything that isn t sleeping, eating or sports-like activity. So this could include walking, typing, yard work, fidgeting, sitting on a stability ball all of these movements actually increase our metabolic rate substantially. So, if you want some quick tips that anyone can add to their day - take 2-5 minute breaks every hour. During this time, focus on your breath and do a couple stretches or just bounce in place. This will not only increase your daily NEAT movement, but it will also boost your energy and productivity. Seriously - it s a game changer. DENISE: Oh I love that idea I enjoy Kundalini yoga, and that can be a really fun tool for a quick burst of movement, breathing, and meditation. There are a bajillion different kundalini kriya videos on YouTube that you can look up - and often times they are connected to emotional well being as well - if that s of interest. We can link to a fun one in the show notes if you want to give kundalini a go DR. MICHELLE: Also, if you can, invest in a standing or sit/stand desk. When you re standing, stand on an ergo mat, and when you re sitting, try a stability ball or other ergo ball that will keep your core engaged. All of these little movements add up and can make a dramatic improvement in your health. 4 of 5

5 I m sure you ve heard it before, but even taking the stairs over the elevator or escalator, parking further away from the store entrance, moving your trash bin out of arms (or throws) reach everything counts. And lastly, if you re stuck at a sitting desk - I don t know if you ve seen these, Denise, but there are these crazy little under-the-desk elliptical devices and foot swings that can keep your core and legs engaged while you re working away at the computer. Basically, there are a ton of little options out there. I ll link to some examples in our show notes. DENISE: Alrighty - well that is a wrap For the freebie this week we have a little guide that you can use along with the Four Tendencies that will give you some movement ideas based on your type We hope you like it and that it sparks something new DR. MICHELLE: Alright, we cannot wait to meet you back here next week In episode 35, we ll be chatting about swapping coffee dates out for cardio dates so be sure to tune in Have a great rest of your week. Bye for now. 5 of 5

Females in Fine Fettle: from wiped out to well-thy

Females in Fine Fettle: from wiped out to well-thy Listen to this episode at: www.femalesinfinefettle.com/021 PODCAST TRANSCRIPT: Episode 021 - Purposeful Planning for 2018 (and beyond) Ashlie Rose: Hello out there Ashlie Rose here with Dr. Michelle. Dr.