Health Coach Answers: Part 4 of the mindfulness series. “How can I practice mindfulness?” Let’s talk about how you can practice mindfulness with MOVEMENT! I know exercise does not excite most, but there can be other ways to move the body without have a ‘hard’ workout. The biggest factor of being mindful is being realistic and intentional. You can do this by planning something you can find even the slightest bit of joy in and think movement vs. exercise. If you have a busy schedule plan for something that fits like a 10 minute stretch or quick power walk to your car or to the get the mail. If you truly dislike cardio maybe search for something strength based or a seated option. Another factor to consider when trying to be mindful around movement is self-talk. Try to reframe your dialog around planned movement well before you are doing it. Some examples are to: 1. Tell yourself the benefits of why you want to move more (ex: lower blood pressure, reduce joint pain, improve sleep, decrease stress etc.). 2. Highlight your goals and how this movement will help you reach your goals. 3. Affirm your hard work either with verbal or visual affirmations 4. Give yourself grace. If you do not do the full session be proud of what you did. Do not sell yourself short- movement doesn’t have to be “all or nothing”. Small changes lead to big results! 5. If you are throwing around the idea of not doing your workout or movement session, before throwing in the towel ask yourself “is this a mental block or a real physical limitation.” At times we can be our own enemy when it comes to stepping out of our comfort zone.

Lindsay T

10w

Health Coach Answers: Part 4 of the mindfulness series. “How can I practice mindfulness?” Let’s talk about how you can practice mindfulness with MOVEMENT! I know exercise does not excite most, but there can be other ways to move the body without have a ‘hard’ workout. The biggest factor of being mindful is being realistic and intentional. You can do this by planning something you can find even the slightest bit of joy in and think movement vs. exercise. If you have a busy schedule plan for something that fits like a 10 minute stretch or quick power walk to your car or to the get the mail. If you truly dislike cardio maybe search for something strength based or a seated option. Another factor to consider when trying to be mindful around movement is self-talk. Try to reframe your dialog around planned movement well before you are doing it. Some examples are to: 1. Tell yourself the benefits of why you want to move more (ex: lower blood pressure, reduce joint pain, improve sleep, decrease stress etc.). 2. Highlight your goals and how this movement will help you reach your goals. 3. Affirm your hard work either with verbal or visual affirmations 4. Give yourself grace. If you do not do the full session be proud of what you did. Do not sell yourself short- movement doesn’t have to be “all or nothing”. Small changes lead to big results! 5. If you are throwing around the idea of not doing your workout or movement session, before throwing in the towel ask yourself “is this a mental block or a real physical limitation.” At times we can be our own enemy when it comes to stepping out of our comfort zone.

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Sasha F I can relate and thank you so much 😊 Very inspiring.

10w

Coach A These are great ideas! Thank you Lindsay!

10w