Movement

Joyful Movement

This is a reblog and edit of a post from November 2017. You can read the original here. You know what I hate? Exercise. You know what I love? Joyful movement. And here's the difference:

Exercise is firm, regimented, and doesn't actually care how you're feeling that day. It employs phrases like "no pain, no gain" and "just do it" to push you past your personal limits. And it means well, because exercise is good for your heart and makes you stronger and faster. Some people really enjoy exercise and having a training schedule and that's okay too, because it's all about what truly sets your heart on fire. But to me, exercise is a distant acquaintance that you nod to on the street and automatically reply "fine" to when asked "how are you?"

Then there's joyful movement - the friend that grabs your hand and says "But how are you really?" after you say "fine." The difference is the lack of a rigid, day-by-day plan and the huge amount of listening to your body that is done. Which isn't to say that an exercise plan doesn't allow a certain amount of listening to your body, but there's something so refreshing about thinking, "I sat a lot today and my body is craving movement. I'm a little sore from moving apartments, so a walk and a yoga video sound great."

Phone-on-Yoga-Mat.jpg

ANY MOVEMENT IS BENEFICIAL

I want to take some time out and call attention to the fact that any movement is beneficial and you don't have to have a complex plan or big goals or any plan/goals at all for it to be good for your body. I'm guessing we all know some of the benefits of movement and fitness (heart health, joint health, etc) so I won't parrot those here. Exercise hasbeen shown to improve body image, and I think that's amazing. But I think it's also good to know that allowing yourself to find movement that feels good to you is a great place to start, and you don't need to try and run a half marathon or CrossFit your arms off just because your friends do. If you love those, that's cool! If you don't, that's also cool!

Truth Bomb Tuesday (5).png

Truth Bomb Tuesday (5).png

IS IT ALWAYS JOYFUL?

Let's dig into this question a little bit. I love that this whole up-and-coming concept of joyful movement is catching on. I think it sounds so positive and happy and freeing. But I also wonder to myself a lot - am I always supposed to be feeling absolute joy?

I think it's okay to not be ecstatic about every workout or class or exercise opportunity. The harm comes when we force our bodies to do things they don't want to, or when choosing movement takes away more from our day than it adds. For example - I know that my body doesn't feel great at the end of the day if I haven't moved a bit and walked around or stretched. So, I try to walk to deliver messages at the hospital instead of phoning for them, I use a restroom across the building, and I take a stretch break every hour or so while I chart. My heart doesn't soar with joy for any of these things, but they're quick, painless, and add up to feeling a little less physically tense at the end of the day.

Here's some questions to ask yourself to guide in your decision making:

  • Why am I doing this? (your why should not be your appearance)

  • Does this add to my day? Or add more overall stress?

  • Did I sleep well last night?

  • Is this a muscle burn or muscle pain? (there is a difference and pain is bad)

DISCOVERING WHAT MOVEMENT IS JOYFUL FOR YOU

Two words: try everything. And then sing this song in your head while you do it.

Just kidding about that song thing, but really - if your doctor says it's okay/you're cleared for movement/it feels right, trying all the things is such a fun way to make discoveries. I used to think all you could do at the gym was a combination of a cardio machine + weight machines, but having a friend teach me how to use the free weights/heavy weights was an eye opener for me! Then I thought, if this is fun, what else am I missing out on?

So, here's a list (that is by no means comprehensive) of different kinds of movement to try!

MOVEMENT EXPLORATION OPTIONS

BARRE

My absolute favorite form of motion for a full year was Barre3, a combination of pilates, yoga, and ballet barre. I especially love the body positivity vibes I get from the instructors (in person and online!) when they say things like "Here's what to do if this doesn't feel good in your body" and "Remember that your body is different every day, so it's okay to adapt along with that." Here's a free class online or the link to the full online workout library (the subscription is SO worth it if you love this - not sponsored, just a great value!).

YOGA

I will say, yoga is one of the kinds of movement that feels best in an actual class rather than on my own. I went to an intermediate class with a friend over the summer and it was so nice to be surrounded by people who were also centered on loving and moving their bodies for an hour! For at home, I love Yoga With Adriene on YouTube! Here's a 15-minute feel-good flow.

PILATES

I've never tried Pilates in person ($$$) but The Balanced Life Pilates with Robin Long is a great Youtube channel for equipment-free pilates options! I'll open a quick 10-minute pilates flow video for when I need to move but am feeling cozy and lazy at the same time (anyone else get that feeling?). Here's my current fave.

WALKING

Who can resist a tried-and-true (and FREE) favorite like taking a stroll? I usually bring Drew along if I feel like walking so we can chat, but a podcast works just as well if he's not around! Here's one that will give you all the food positive vibes.

KETTLEBELL

I bought a kettlebell shortly after moving in with Drew and it has been such a satisfying way to enjoy a sweaty workout at home! Sometimes I want slow stretching, and sometimes I want my heart to pound - and this workout definitely makes it happen.

WEIGHTS

Weights have brought me a similar enjoyment to kettlebell lately when I'm looking for a deeper muscle burn. This workout is a great arm circuit and this is a killer lower body workout.

HIKING

We live in the mountains of Idaho and hiking trails are plentiful and beautiful! AllTrails is great for finding a path, or just googling around works too! If you're ever in the Tetons, we liked this Jenny Lake hike - lots of milage but relatively flat so it's not too hard on the legs.

SWIMMING

I haven't swam (swum?) in a while, but Kylie posted a lot about it when she was pregnant with her sweet little girl, and it looked so good that I'm pondering a trip to an indoor pool...or maybe just a hot tub. ;) I love how weightless swimming makes me feel, and it's so easy on the body! Basically a spa day plus a workout in one.

ABUNDANTLY ENOUGH

This post is part of the Abundantly Enough blog series, where my girl Amy Shen and I chat about all things HAES, intuitive eating, and wellness. Join us in our Facebook group for more discussion + weekly videos! Note: this Facebook group has since closed, but you can find related content by searching "Abundantly Enough" in the sidebar!

FREE e-Book | 22 New Year's Resolutions That Have Nothing to Do With Weight or Dieting

Happy Monday, friends! I know literally everybody is saying this, but I truly cannot believe that we are at the end of 2017! I've been looking forward to 2017 for so long, since it's the year I hit a huge milestone with my education and got married to my high school sweetheart. To think it's over already is insane but I'm already excited for 2018 and what it may hold. If you've been around for a bit, you know that I love me some goal-setting. A huge area of growth for me in 2017 was seeing my goals go from rigid to fluid, focusing on things like loving my family well and respecting my body as opposed to a certain number of workouts or kinds of food. I looked back on my Powersheets from 2017 this weekend and it was so redeeming to see how my goals adapted throughout the year!

As much as I do love goal-setting, I know that this time of year can weigh heavy on the heart with all the talk of "new starts" and diets and weight focus. In light of this, I reached out to some of the most inspiring body-positive dietitians I know to help YOU refocus on a 2018 full of grace, mental and emotional health, intuitive eating, and more!

Click here to download your free e-book, and make sure to check out my latest Instagram post to enter my giveaway for a $5 Starbucks gift card to fuel your planning for 2018 and an initial nutrition coaching session with me!

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Discovering Joyful Movement

You know what I hate? Exercise. You know what I love? Joyful movement. And here's the difference: Exercise is firm, regimented, and doesn't actually care how you're feeling that day. It employs phrases like "no pain, no gain" and "just do it" to push you past your personal limits. And it means well, because exercise is good for your heart and makes you stronger and faster. Some people really enjoy exercise and having a training schedule and that's okay too, because it's all about what truly sets your heart on fire. But to me, exercise is a distant acquaintance that you nod to on the street and automatically reply "fine" to when asked "how are you?"

Then there's joyful movement - the friend that grabs your hand and says "But how are you really?" after you say "fine." The difference is the lack of a rigid, day-by-day plan and the huge amount of listening to your body that is done. Which isn't to say that an exercise plan doesn't allow a certain amount of listening to your body, but there's something so refreshing about thinking, "I sat a lot today and my body is craving movement. I'm a little sore from moving apartments, so a walk and a yoga video sound great."

Phone-on-Yoga-Mat.jpg

DISCOVERING WHAT MOVEMENT IS JOYFUL FOR YOU

Two words: try everything. And then sing this song in your head while you do it.

Just kidding about that song thing, but really - if your doctor says it's okay/you're cleared for movement/it feels right, trying all the things is such a fun way to make discoveries. I used to think all you could do at the gym was a combination of a cardio machine + weight machines, but having a friend teach me how to use the free weights/heavy weights was an eye opener for me! Then I thought, if this is fun, what else am I missing out on?

So, here's a list (that is by no means comprehensive) of different kinds of movement to try!

MOVEMENT EXPLORATION OPTIONS

BARRE

My absolute favorite form of motion for a full year was Barre3, a combination of pilates, yoga, and ballet barre. I especially love the body positivity vibes I get from the instructors (in person and online!) when they say things like "Here's what to do if this doesn't feel good in your body" and "Remember that your body is different every day, so it's okay to adapt along with that." Here's a free class online or the link to the full online workout library (the subscription is SO worth it if you love this - not sponsored, just a great value!).

YOGA

I will say, yoga is one of the kinds of movement that feels best in an actual class rather than on my own. I went to an intermediate class with a friend over the summer and it was so nice to be surrounded by people who were also centered on loving and moving their bodies for an hour! For at home, I love Yoga With Adriene on YouTube! Here's a 15-minute feel-good flow.

PILATES

I've never tried Pilates in person ($$$) but The Balanced Life Pilates with Robin Long is a great Youtube channel for equipment-free pilates options! I'll open a quick 10-minute pilates flow video for when I need to move but am feeling cozy and lazy at the same time (anyone else get that feeling?). Here's my current fave.

WALKING

Who can resist a tried-and-true (and FREE) favorite like taking a stroll? I usually bring Drew along if I feel like walking so we can chat, but a podcast works just as well if he's not around! Here's one that will give you all the food positive vibes.

KETTLEBELL

I bought a kettlebell shortly after moving in with Drew and it has been such a satisfying way to enjoy a sweaty workout at home! Sometimes I want slow stretching, and sometimes I want my heart to pound - and this workout definitely makes it happen.

WEIGHTS

Weights have brought me a similar enjoyment to kettlebell lately when I'm looking for a deeper muscle burn. This workout is a great arm circuit and this is a killer lower body workout.

HIKING

We live in the mountains of Idaho and hiking trails are plentiful and beautiful! AllTrails is great for finding a path, or just googling around works too! If you're ever in the Tetons, we liked this Jenny Lake hike - lots of milage but relatively flat so it's not too hard on the legs.

SWIMMING

I haven't swam (swum?) in a while, I’ve seen so many snaps of swimming lately have looked so good that I'm pondering a trip to an indoor pool...or maybe just a hot tub. ;) I love how weightless swimming makes me feel, and it's so easy on the body! Basically a spa day plus a workout in one.

Favorite Home Workouts | Vol. 2

favorite money-saving home workouts; sports bra

Y'all know I love me some home workouts, and I'm proud to say it's been over a year since I formally belonged to a gym. It saves me tons of money and time commuting, plus it's actually made me love movement even more! I have so many options, plus using online classes ensures that I hit all the muscles in a group.

If you've kept up with Satisfy for a while, you also know I've used Barre3 for the past year or so. They have a great workout library and the subscription is cheap! Only $19/month ish for basic and they give student discounts, so I paid $15/month since I was in grad school. It definitely beats the price of a gym, plus the workouts were killer!

For the past two months, however, B3 hasn't felt quite as good in my body, and I've actually been enjoying more explosive movement like jumping and lifting. Plus, YouTube and Pinterest home workouts are free once you acquire the equipment, which beats any price. I've transitioned to movement that feels better for me, and it's feeling oh so good! Although I do have to be on the lookout for when my downstairs neighbors aren't home and I have a window to jump around. It's just polite, you know? Here's what I've been into lately!

FAVORITE HOME WORKOUTS

 

[embed]https://www.youtube.com/watch?v=NXoy9ZVYy9I[/embed]

POPSUGAR 30-MIN FULL BODY WORKOUT

This workout squeezes allthemuscles into just half an hour and it's the perfect amount of difficulty. I prefer workouts that give you a bit of a break, or keep your heart rate up but not racing. This video alternates well, so I never felt like my heartbeat was running away.

[embed]https://www.youtube.com/watch?v=88NicYLCdPk[/embed]

POPSUGAR + SHAKTIBARRE YOGA-BARRE HYBRID

I'm not 100% sure on what a chakra is, but this video had me all blissed out and feeling strong at the same time! The instructor makes sure to transition you from move to move super well, plus the tiny movements are so. dang. hard for being so small! There's also a super good stretch at the end which is always my jam.

[embed]https://www.youtube.com/watch?v=p4hwiNvwHb0[/embed]

NOURISH MOVE LOVE | LEGS + BACK WORKOUT WITH CARDIO

This is where the jumping comes into play... Lindsey of NML is a boss lady who comes up with killer workouts. I love that each one comes with a video and a full blog (here's this one!). I use the video to check form and then the blog to remind me of what I'm supposed to be doing! The split squat jumps in this particular workout are both my favorite and least favorite... because I'm terrible at them, but I can tell they really work my legs and jumpstart my heart rate!

[embed]https://www.youtube.com/watch?v=9cQbd3c9Res[/embed]

NOURISH MOVE LOVE | KETTLEBELL STRENGTH + CONDITIONING

Once again, 30 minutes and done. Plus I feel like the kettlebell creates a much more natural grip for me than dumbbells. I use this kettlebell + here's the blog for this workout!

And that's it for today! Do you love home workouts as much as me? What are your go-to's?

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