Embodied Awareness: Exploring the Power of Mindful Movement

We know movement and exercise are beneficial for overall health. There is no end to the ways you can move your body, but do you ever feel like you 'should' be running? Or you 'should' be doing more yoga?

When we see children playing at the playground, we are witnessing joy. Movement and joy. They are not thinking that they need to get their daily steps or close a ring on their watch or that they are doing it for their health, but rather the pure enthusiasm that comes from doing what your body is supposed to: MOVE.

Somehow, as adults, we can stray away from this and it's why so many of us can really struggle with finding an exercise practice that we can stick with, and enjoy.

My number one rule for every client that is looking to achieve some kind of fitness routine is to pick something you enjoy.

Hate running? Don't do it. Can't get into the zen zone with yoga, then stop. LOVE crossfit? GO for it! Enjoy long walks? You go Glen Coco!

So how do we bring mindfulness into our movement beyond just choosing something we enjoy? Let's explore!

1. Exercise with Intention: This will always be my number one recommendation. Choose activities that you genuinely enjoy and that align with your goals and values. Whether it's walking, yoga, dancing, or weightlifting, you do you - what brings you joy and fulfillment?

2. Mindful Movement: Approach exercise as an opportunity to connect with your body. Sometimes it can be an opportunity to escape, and that's ok, but we rarely stop to actually pay attention to what our bodies tell us. Be present during your workout, paying attention to the sensations, your breath, and the movement of your muscles.

3. Be Kind to Yourself: Avoid self-judgment or comparison when it comes to exercise, who cares what the person on the bike next to you is doing, or if that woman across the room can touch her toes and you can't? That's not why you showed up.

4. Listen to what your body needs: Not every workout is the same, some days you are going to crush it and feel like a rockstar, and some days, you just feel heavy and slow. Your body is asking for you to give it what it needs, allow some flexibility in your routine to accommodate it.

5. Mindful Rest and Recovery: Allow yourself adequate time for rest and recovery. Listen to your body when it needs a break and honor its need for relaxation and rejuvenation, you can't grow, gain, or get faster without downtime.

6. Mindful Reflection: Take a few moments at the end of the day to reflect on your relationship with exercise. Notice any patterns, emotions, or thoughts that arise. Cultivate awareness and make adjustments as needed.

Embracing mindful movement and cultivating a deep connection between our mind and body can unlock the potential for greater self-awareness, presence, and well-being. It is not about competing with others, or achieving perfection (what is that anyway?) but honoring our bodies and the beauty of where they are in this moment.

Whether it's practicing yoga, engaging in dance, or simply taking a mindful walk in nature, we have the opportunity to fully inhabit our bodies, tune into the present moment, and tap into the wisdom that resides within.

4 Reasons You Need More than 1,200 Calories

I saw a post this week on the "Eating Well" website that claimed to be about gut health. While it did include lots of nourishing food options, it was extremely restrictive, coming in at around 1200 calories per day. 1200 calories is the average amount of calories most toddlers need to grow and thrive. NOT the amount for a grown woman.

I have had clients come to me who wanted to lose weight and somehow got fixated on this number and started following it. What happened? They initially lost weight, but very quickly plateaued, felt like crap, had no energy, experienced brain fog, and were dragging through their workouts.

Most women's resting metabolic rate, meaning what they need to just exist, breathe, and for their organs to work is at least 1600 calories. That doesn't even include daily activities or calories burned during exercise. The effects of this kind of caloric restriction can be very detrimental in the short and long term and very counterproductive if your goal is weight loss or weight maintenance.

Here's why:

It's stressing your body the F out

This kind of caloric restriction on an ongoing basis causes a stress response, which leads the body to be in fight or flight mode and release cortisol. Elevated cortisol levels for long periods of time negatively impact the body by reducing bone density, impairing cognitive function, and decreasing immunity.

Additionally, extreme caloric restriction can cause hormonal imbalances in women, leading to irregular periods or even the cessation of menstruation. The body slows down its metabolic rate as a survival mechanism, making it more difficult to lose weight in the long run and meaning anytime you start to eat more calories, you gain weight. No one is going to maintain this kind of calorie restriction long term, but often get defeated when they rebound and begin to eat more and see the scale go up as the body recalibrates.

It's making you weak

If you are a woman and lifting weights (and you should be! You ARE lifting weights right??) this is not enough to support your strength goals and promote muscle repair. If you're doing cardio, you're just creating an even bigger deficit your body can't handle.

Consuming only 1200 calories a day is going to leave you feeling fatigued and depleted, making it difficult to perform your best during exercise. In addition, such low-calorie intake can mean your body has to break down muscle for energy, which can be counterproductive to exercise goals.

Girl, if you want those #gains, you have to eat more.

It's not doing your gut any favors

Yeah, of course, we're going to talk about gut health. If you follow me, this blog, or any of my programs, you know that gut health is SO important to everything.

When you don't eat enough calories, it can lead to reduced nutrient absorption, which can cause changes in the composition of the gut microbiome, leading to a decrease in beneficial bacteria and an increase in harmful bacteria. This can lead to digestive issues such as bloating, constipation, and diarrhea. Moreover, extreme calorie restriction can also weaken the intestinal lining and increase intestinal permeability, leading to inflammation and an increased risk of chronic diseases. Not ideal.

It's bumming you out

This kind of obsession with calorie counting and restriction can have a significant impact on mental health, particularly in the long term, not to mention it's not fun. When the body is deprived of adequate calories, it can lead to feelings of fatigue, irritability, and anxiety. These symptoms may worsen over time as the body becomes more malnourished, leading to a lack of energy, difficulty concentrating, and even depression. It can also cause changes in brain chemistry, like a decrease in the production of neurotransmitters like dopamine and serotonin, which can lead to mood disorders.

Yeah, no thanks.

So, what should you do instead?

Most women attempting weight loss are not eating enough, or consistently fueling for their goals. We need to shift our focus away from restriction and towards thriving, radiant health. You are so much more than a number. Your strength and worth are not based on the scale.

Check out my guiding principles on my instagram here. and focus on eating more whole foods, drinking more water, sleeping more, moving your body gently, reducing stress, and prioritizing fat and protein.

Your body deserves to feel strong, energized, and healthy to keep up with your family, do your job, crush your workouts, and be happy! Get in touch if you're ready to make a plan that works for you!

Why You Should Stop Skipping Rest Day

Rest seems illogical - why should I do it?

Because you don't want to get hurt. Sometimes overtraining and not taking the time to let your body recover can lead to overuse injuries or exhaustion which can affect form. Also, injuries mean you might be out of the game for even longer than a day or two, which no one wants. Every athlete deliberately schedules rest days into their program, you should too.

But I feel fine.. won't working out more be better?

It sure sounds great, but not giving your body a break means you don't give your muscles time to repair themselves. Lifting weights actually causes little tears in the muscles that have to get fixed in order to be bigger and stronger. Your muscles need to have time off, just like you need a weekend to feel refreshed on Monday.

If I take too many days off, won't I lose some strength?

You've worked hard for those #gains, and of course, you don't want to lose them. Repeat after me: one day off will not hurt my training progress. Say that again. It takes weeks of inactivity -not just a missed workout here before you'd see muscle loss. When your muscles come back refreshed, rebuilt, and ready to go, and you'll be surprised at how good you feel at your next workout and how your performance might increase.

What about my mind?

I. HEAR. YOU. Exercise is my outlet for managing my stress and anxiety and I NEED it. Giving yourself a little distance from exercise can actually be healthy for not only your body but your brain. Ever feel like you're checking the clock during your workouts or just not pushing as hard as you could be? You can avoid mental burnout and be excited and challenged when you step back to your routine after a day off.

Ok, so you've found yourself on a rest day, what do you do with yourself?

If you're sold on the rest day but still not sure what that actually looks like in practice, here are some ideas. Rest days don't mean you're sitting around doing nothing and can and should include active rest, something that keeps your body moving in a gentle and low-impact way but does not stress your muscles.

Some examples of things you can do on your active rest day :

• Foam Rolling

• Going for a walk

• Yoga

• Stretching

• Hiking (nothing too rigorous)

• Swimming

If you're unsure how to program your workouts or when to take rest days, shoot me an email. I'd be happy to help you or plan a unique program for your goals.

Now get out there and enjoy some well-deserved rest!