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When you have a busy day, week, or season of life, don’t give up on strength training.
What exercises to do
When you can workout
Where you can workout
All in the rhythm of your day, so you don’t miss any of the fun stuff.
Why can’t I find time to exercise?
I hear this from clients. And recently, when I wanted to skip some stretching, I heard it from myself.
In the video below I share about my yoga-class-gone-bad experience and the lessons you can use.
In everything in your life, you run on the pain vs pleasure principle. The return on investment of any activity - including fitness - needs to be pleasure in the moment and fulfilling now or, at least, soon.
What do you like to do on vacation?
What activities make you lose track of time?
What makes you come alive?
Let’s put these questions to use.
Do you love road trips to see new things?
Then going to the same gym, doing the same workout, seeing the same people may get boring quickly.
Colorado Road Trip
You need to change up your routine, working out one day at the gym, another day at the park, one day at home. Doing an exercise class one day and meeting a friend to walk another day. On the weekend going to a park you’ve never seen for a long hike.
Perhaps you prefer heading to the ocean; alternating between strolling the beach and reading a book?
Walking the Beach at Navarre Florida
Then you may enjoy walks in the park or taking your stretching mat by a stream on the weekend for a long stretching session.
Do you forget where you are when you are woodworking, painting or playing with a craft project? When I am organizing something, I can go for hours and it feels like minutes.
Is it sitting and looking at nature that absorbs you? If that’s you, definitely include outdoor workouts.
Before a new client and I commit to work with each other, we talk to see what their needs are and how I can help. In one of these recent sessions, a woman shared that she loves being with people but hates being out in nature. So a dance session with her grandkids or a yoga class is more her style than a walk at the park.
Physical movement?
Learning something new?
Interacting with people?
Art?
Music?
For me, physical movement and learning both make me come alive. Stretching does not involve much movement, which may be why I find it boring. But…if I put on a podcast or audiobook to learn – it helps.
If you love art and music, make sure you have some of your favorite art in your home gym and your favorite music playing.
It is in a different location than my home
It is a long session of movement with short holds, vs how I usually stretch alone which a few minutes here and there and is long holds.
I’m learning something new each time from the instructor.
It will help you identify your fitness personality and, based on that, what fitness activities you will enjoy most.
When a new friend told me he was doing 75 Hard, I decided to check it out. At first I got excited about it.
I like a challenge.
And because I was already doing most everything on the list, I thought “Cool. It will encourage me.”
Then as I read the full website, all of the guru-speak gave me a creepy-vibe. The more I read, the more red flags went up.
Not just 75 Hard.
Listen in.
Learn how to evaluate if a program is based on principles and science — or just the creator’s idea.
Please reach out to me for a free 15 minute consult. I want to make sure you are set up for success.
Simply email me at sheri@thevireolife.com
So, you’ve heard all the rave about standing while you work.
Good. Because being able to alternate between sitting and standing is great for your health and your productivity.
But.
I’m excited to unbox and review the new standing desk converter I’m using now!
Plus, here are some questions I ask myself and my clients to decide what option is best.
Is your current desk one you want or must keep?
Do you sit for most of every day?
Do you have several virtual meetings in which you could easily stand?
How often do you work in multiple locations (coffee shop, clients’ offices)?
Do you mostly work from a laptop, a desktop, or does it depend on the day?
You may need one that is several hundred dollars. (And if your situation needs it, that’s pennies compared to back pain.)
On the other extreme, I show you the two DIY versions I used for years. My situation changed. So, I changed my desk set up.
Because that’s what will keep you healthy and achieving all you want in life.
One of the surprising gifts of movement is how exercise heals your gut.
As I am researching to present at this year’s Nourished Festival (link below), the studies on exercise and gut health have gotten me even more excited to workout.
Decrease gut inflammation
Increase good bacteria
Decrease pathogens in your gut
Help heal a leaky gut
Improve special-nutrients absorption
Knowing the powerful perks can get you out of the easy chair, then out the door.
Join me at the Nourished Festival.
https://www.nourishedfestival.com/gluten-free-expo-spring
When you got up from the Thanksgiving feast — and from the sofa later in the day — your back and neck said “Hey, we need some help.”
A great time to stretch is mid-day after you’ve been sitting with your work for over an hour.
Starting this weekend, block 10 minutes a day to stretch.
Track it. And let me know how you did. I want to celebrate with you.
Is not making healthier choices really hurting you?
You know it can harm your health long-term. But health is easy to put off until tomorrow.
When you are getting motivated to make healthier decisions, you need about 90% “sugar” and 10% “salt” mixed in your motivation.
Keep reading and watching. This 10% will help you. I promise.
For example, I stay trapped in a bad relationship with food -- false shame and guilt, dieting, going hungry then sneak eating and binge eating.
It wasn’t just about what I ate or didn’t eat. It was a self-made prison that ate away at my self-esteem.
A client wanted to lose weight to help his confidence. In reality, after his first workout he text me “got in my 1st workout. My ego feels great!”
Just keeping your word to yourself boosts your confidence.
And I get personal. Really personal.
Yes, long term medical bills.
But immediately - wasted money.
That gym membership you don’t use? Wasted money.
A client showed me a fully equipped workout room which was never used (until she started coaching with me). That money was being thrown away.
If you want to break out of the traps that keep you making unhealthy habits, get registered for my Break Free Retreat.
It’s a ladies only retreat (sorry gents).
You know what to do to take care of your health.
Get your physical
Go exercise
Eat healthy
Drink more water
And the list goes on
Here’s my challenge to you:
Ask yourself WHO. Who are the people in your life that motivate you to take care of yourself?
Is it FUN? You will not stick with something that is painful or boring.
Ok, your annual physical isn’t going to be fun, granted. But everything else — it can be.
Imagine creating memories your kids and grandkids will talk about for years. Picture them passing down a legacy of health and wellness. And make it easier for yourself to stick with a healthy lifestyle, all at the same time.
Nope.
It just takes a little fun and creativity.
The 5 questions below will help you.
Want the details? Check out this video.
What ages are your kids and grandkids?
How can you add fun and games? (Fun Family Fitness Cheat Sheet is waiting for you. Just email me and get your copy — sheri@thevireolife.com)
What technology tricks can you use?
How do you plan for different personalities?
What relationship do you want to build?
A friend called recently. After catching up, she asked me a question I often hear. "We've been trying this workout program, and it is not working right. Is it us?"
All-or-none-cookie-cutter-one-size-fits-all programs are designed to fail. And in the process, you end up feeling like a failure. Which then makes you not want to stick with a healthy lifestyle.
The program included high intensity interval training (HITT). Good. But maybe not good for you.
(Wondering what a HITT workout is? Or whether a low, moderate, or high intensity workout is right for you? Jump to the two-minute mark of this week’s video.)
Back to my friend … The problem is that she had recently overcome adrenal fatigue and has an 18 month old son..
But here’s an even bigger issue with the cookie-cutter workout plan! Five days of high-intensity exercise back to back does not allow enough recovery time, even if her adrenals were 100%.
Adapt.
My friend and I adapted a change in her weight training, lower intensity movement and exercises that rebuild energy. And made sure the schedule allowed for sleeping in sometimes, too!
What about your fitness? What is working or not working for you?
If you want help sticking with your fitness plan, don’t miss my Unlock Your Hidden Health Potential free online workshop.
It is coming up June 2 and 3.
Want more time with your family and friends … plus a way to increase your motivation, strength, energy, metabolism? Oh, and have things to do in the summer when you (or family) are bored?
Take this summer workout challenge for the next 4 weeks.
I’m taking it with you and going to post on my Instagram and Facebook pages what I’m doing. Check it out — and share what you are doing too!
Let’s rock this summer fun!
I’m partnering with a local retreat center to host a Screen Free Week Kickoff Event. As we have been getting ready for this, we decided to ask each other some questions.
It brought up some “Well, this is embarrassing” moments … as well as remembering some times I’ve managed my screen-time well and motivated me to get back to it.
If you live in the middle Tennessee area, I’d love to have you join me on April 28, Sunday afternoon, to learn how to do your unique Screen Free week - plus walk, hike, and have a lot of fun together. (If you don’t live around middle TN, check out the Screen Free week website for events in your area.)
Here’s my “oops” story … (and a link to register for our Connect More: Screen-Free Kick off Event) - https://www.eventbrite.com/e/connect-more-a-kickoff-to-screen-free-week-tickets-59946971004
Thank you for allowing me (and my colleagues) to share in your journey. Keep letting me know how we can help.
If you missed being there, here's the video of the Ribbon Cutting! So excited to have these resources ready for you.
In this FREE guide learn how to:
· Stop the fad diet roller-coaster
· Exercise in your lifestyle
And Get Results that Last!
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ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
© Copyright 2016 Vireo Life and Sheri Traxler. All rights reserved, including text, photos and other material presented in this site.
