24 Ways to Move More. Nicole Tsong
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Название: 24 Ways to Move More
Автор: Nicole Tsong
Издательство: Ingram
Жанр: Здоровье
isbn: 9781680512755
isbn:
You might say you don’t care if you’re more active—you just want to lose weight. This book is not about weight loss. Back in the day, when I mistakenly thought weighing 130 pounds would make me happier, I might have said otherwise.
But my happiness has never come from hitting a weight goal. Sometimes, I’ve lost weight, but that happiness always proved to be fleeting. Over time, I’ve found that my happiness is rooted in moving my body and finding joy in how much it can do, no matter how I look or what I weigh. The activities in this book are about you putting you and your health first. This book is about setting excuses aside, challenging yourself, and then proving to yourself that you can get healthier and grow.
The world is better when you feel strong. The world is better when you can love and cherish your body. The world is better when you trust your body and ultimately trust yourself. Why? Because when all of those things happen, you are a better human, more balanced and grounded. And everyone around you benefits.
When I started to prioritize movement, my own life shifted. I am a better partner, a more loving sister, a happier daughter, and a better friend when I move. I am smarter and savvier about my work. My relationships and work suffer if I don’t prioritize movement above everything else in my day. My mental health suffers. I get grumpy, and I stall out. And so, I move.
Are you ready to move with me?
MOVEMENT ASSESSMENT
How much movement does your body need? It needs to move every day, unless you are a competitive athlete with specific requirements around building strength and rest days. My assumption, dear reader, is that, like me, you are not a professional or competitive athlete. The average person needs to move daily.
Do you move regularly? Or do you think you do?
Start your journey through 24 Ways to Move More by answering the following questions to get an overall idea of how often you’re moving and what that movement looks like. Be honest. These questions will give you a baseline that you can check on again at the end of the 12 months, with additional journaling questions to complete during the year. It will be interesting to see what shifts both physically and mentally through the year. If you’re committed to moving more, you need to be aware of where you’re starting from and track how far you’ve come.
| How often do you move on a weekly basis? | |||
| What types of movement do you usually do and for how long? | |||
| What do you like about the types of movement you do right now? Are they fun? Do they give you energy? | |||
| If you dislike it, what do you find challenging about the movement you do? Is it the amount of time it takes, the challenge of fitting it into your day, or is it the actual movement that is not motivating? | |||
| What were your favorite types of movement as a kid? Do you remember how you physically felt when you did those activities? How did you feel mentally when it was happening? How did you feel when it was over? | |||
| Look at the 12 months of movement for this book in the table of contents. Is there at least one movement in there that you did as a kid that you could bring back in? | |||
| When you look at the 12 months of movement, are you excited? Or do you immediately come up with a list of reasons why you can’t do some of the activities listed there? What are some of the reasons you think you can’t do the activities listed? | |||
| What attitude shift or intention could you bring to this coming year of movement and trying things you’ve never done before? What can you be grateful for right now about your body? | |||
12 months of movement
Before you dive into new movement activities for the next 12 months, be sure you have the information and support you need to take on activities safely.
HEALTHY MOVEMENT
The only person who knows what is going on with your body is you. That said, it takes time to educate yourself about healthy movement, how to differentiate between pain and intensity, and what level of challenge you can handle. Make sure your doctor or a physical therapist has approved you for a new activity before you begin, especially if you are recovering from an injury.
If you are coping with a repetitive, ongoing injury, I can’t stress enough how important it is to see professionals. Physical therapists, massage therapists, chiropractors, and acupuncturists are a financial investment, and I can’t think of anything more worth your resources than your physical health and recovery. If you have a recurring injury or are physically limited in a way that is preventing you from moving but haven’t seen a professional, do that first. See the Recovery sections of this book for more insight into why it matters to see professionals for treating injuries.
NUTRITION AND HYDRATION
What you eat makes a difference in how you feel. When I cut out sugar, processed foods, dairy, and alcohol, I feel better. I don’t crash in the afternoon. I feel stronger when I lift.
There are many incredible resources available to help you learn more about fueling your body, particularly when you are moving a lot or doing intense workouts. I recommend getting blood work done by a nutritionist to assess where you are—many folks are lacking in essentials such as vitamin D or iron, which can make a huge impact on how you feel—and, with your nutritionist’s support, taking on a challenge like the Whole30 Program or an anti-inflammatory diet to take yourself off processed foods and see how your body feels.
I have tried many diets and cleanses—anti-inflammatory, paleo, Whole30, low carb/ketogenic, the Bone Broth Diet, no dairy, no sugar, no alcohol, doing a cleanse with one day off per week, and so on. It has taken time, experiementation, and working with a nutritionist to find what works best for my body.
My approach is to eat as many vegetables as I can; choose well-sourced proteins and healthy fats; and eat fewer processed carbs, sugar, dairy, and alcohol. I am a stickler about recovery, and I refuel with carbs after I work out. If your heart rate has been elevated for 30 minutes or more, eat some carbs and protein within 30 to 45 minutes to refuel depleted glycogen. Miss the window, and your body turns that fuel into fat, according to my nutritionist. My standby is a banana with peanut or almond butter, but a smoothie with fresh fruit and protein powder or sweet potatoes with some chicken or jerky also work well.
Your nutrition plan will not look like mine, for good reason. You may care to cut out meat. You may want to eat more dairy, or less. Maybe you need to crack the sugar addiction. Perhaps you need to increase certain types of carbs or eat more legumes. Every body is unique.
Do I follow my ideal nutrition plan all the time? Not even close. I love a delicious chocolate chip cookie! But if I feel negative impacts from how I’ve been eating, particularly if I’m eating out a lot or traveling, I know how to move back to an eating plan that feels good for me. The main point is that what you eat impacts how you feel, in a big way. When you ramp up the amount of movement in your life, it makes sense to take a closer look at your diet.
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