RESTORATIVE FITNESS IN 2020
TRAIN BODY BRAIN FOUNDER WENDY MACLENNAN GIVES HER TOP TIPS ON HOW TO MAKE YOUR WORKOUTS DEEPLY NOURISHING, BALANCING & EFFECTIVE - MENTALLY, EMOTIONALLY AND PHYSICALLY.
5 MINUTE READ
RESET YOUR MINDSET
It’s time to radically reframe your attitude and thoughts on fitness. Instead of exercising for how it may make you LOOK at some future date, instead focus on how it is making you FEEL in this present moment (the only time we actually have). You are then liberating yourself from this ever image-conscious time we are living in and instead getting maximum value from all your workouts in real time, in real life, as you exercise with a view to nourishing not punishing yourself.
THINK SMALL NOT BIG
In this digital landscape we find ourselves under more pressure than ever to do everything BIGGER AND FASTER. I encourage the opposite for more successful long term results.
Think SMALLER AND SLOWER.
Resist the temptation to make your goals too big. In fact do the opposite and make your goals small. The smaller the better. Think of every small step as huge achievement to be proud of. Tiny building blocks are of just as much value if not more than the big strides.
Why? Because for long term success you really want to aim for exercise becoming an integral natural part of your everyday life. So instead of setting yourself the goal to go to 4 classes a week at your local gym for example - start with maybe just doing ANY EXERCISE ANYWHERE for TEN MINUTES A DAY. I call it TAKING TEN. You are much more likely to keep this kind of goal up - studies show it takes 28 days to form a habit - and at the beginning you want to make movement ANY MOVEMENT habitual for long term success.
GET OUT OF YOUR HEAD AND BACK IN YOUR BODY.
Whatever your movement of choice happens to be - see it as an opportunity to consciously drop out of your busy thinking brain and back into your body. Get curious about how your body feels, where is it hurting, where does it feel stronger etc? When you do this it makes your workouts more safe as well as being deeply grounding by getting you physically out of your head and back in your body.
DON’T DESPAIR OR COMPARE - EVER
Triathlons and marathons are not for everyone - just because you aren’t achieving statement fitness goals - don’t ever let that diminish the value of the movement/exercise you are committing to.
ANY MOVEMENT OR EXERCISE IS ABOUT YOU AND YOUR NEEDS - NO ONE ELSE’S.
ANY MOVEMENT IN YOUR BODY CREATES MOVEMENT IN YOUR LIFE.
CREATING HOLISTIC WORKOUTS - WITH EXERCISE ADD ON’S
Look at any exercise/movement you do as AN OPPORTUNITY to nourish yourself mentally and emotionally as well as physically. To achieve this I love what I call EXERCISE ADD ON’S. To really get your workouts nourishing you on every level of your being - not just the physical.
MY TOP GO TO EXERCISE ADD ON’S
ADD ON MEDITATION
Whenever you exercise add on a meditation.
Now meditation isn’t what you think so bear with me. It is simply this: closing your eyes, focusing on your breath, dropping out of your brain and down into your body. THE MIND WILL WANDER YOU WILL HAVE THOUGHTS THIS DOES NOT MEAN YOU ARE DOING IT WRONG AND IT HAS NO VALUE. Watching the thoughts and then bringing the attention back to breath every time THAT IS THE MEDITATION.
It has extraordinarily beneficial effects (backed by studies both Yale and Harvard), meditation DECREASES THE VOLUME OF areas in the brain responsible for FEAR , ANXIETY AND STRESS, amongst others, which is why every Train Body Brain class begins and ends with meditation, and is at the core of the TBB method.
If that isn’t enough to encourage you to ADD ON meditation to your workouts then maybe this will. A study from the State University of New Jersey found a 40 percent reduction in symptoms of depression among those who engaged in mediation with aerobic exercise twice weekly over a 2 month period.
The wonderful thing about combining meditation and any physical exercise in the same session is that the intensity of the challenging physical practice (even 10 minutes) prepares the body and mind for STILLNESS. So particularly if you have struggled before to meditate - give it a go and post workout sit or lie comfortably just for 10 or even 5 minutes. If you need something guided checkout our free guided meditation on the Train Body Brain website.
ADD ON HIGH INTENSITY
Workouts don't have to be long to be effective. Twenty minutes of high intensity exercise gives you all the benefits of a 60 minute run. High Intensity Cardio is like an espresso of exercise - it's the best way to integrate fitness into the fabric of a busy life.
High intensity exercise floods the brain with feel-good endorphins and serotonin, burning off stress and delivering the benefits of a natural high.
You can get your high intensity fix by just running fast for one minute and walking for one minute or 30 seconds and repeating for example.
ADD ON POSITIVE SELF TALK
Positive self talk has been proven to increase well-being and performance while decreasing stress. Science shows that self-compassion leads to improved psychological well-being whilst lowering the volume of self-criticism, depression, rumination and anxiety.
Use your exercise time as an opportunity to shine a light on all of your habitual, self limiting self-believes and replace them with kinder, more positive ways of thinking. This transformation in thought is a trademark of the TBB method and you can add this in to all your workouts wherever you are in order to improve your everyday wellbeing.
HAPPY 2020 HERE’S TO MAKING ALL YOUR WORKOUTS NOURISHING MENTALLY, EMOTIONALLY AS WELL AS PHYSICALLY.