Your Last Exercise Restart

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I hope you enjoyed your weekend with all kinds of great summer-time activities. Most of all, I hope you used your dread-free pass to silence that little voice reminding you that you have to buckle down and get back on track with exercise.

Over the past weeks, I created a quick-start version of Exercising WELL that is for you if you:

  • Struggle with getting and staying motivated to exercise
  • Dread starting because of the soreness until your body gets used to it
  • Wish there was a shortcut to making exercise a habit that actually sticks
  • Want someone to just tell you what to do and show you how to stay motivated
  • Know exercise makes you feel better, but can’t seem to get yourself there regularly

If all this sounds familiar, you are ready for Your Last Exercise Restart.

Together, we will take one month to:

  • learn how to start right so you never stop exercising
  • exercise in a way that keeps you motivated and feeling better
  • create a regular, well balanced exercise program
  • have more energy, strength, and freedom to move well
  • be confident you can stick with it

Sound too good to be true? This program is different from anything you ever tried before because it includes:

  • Telephone coaching with me each week for a month so your exercise plan is personalized and you have someone who can help you work through the challenges of exercising regularly.
  • Exercises that teach your body the essentials for moving the way it was meant to move. Most programs skip over this step so you feel like you are getting ‘quicker results’ but those programs only leave you feeling worse and less motivated in the end.
  • Step-by-step guidance to keep you away from the #1 exercise motivation trap—doing too much too soon.
  • A complete exercise program with a balance of strength, cardio, and mobility exercises. This program is 100% free of crunches, sit-ups, planks, burpees, HIIT training, and other types of exercise that don’t feel good for your body. You will learn how to have truly functional core control, do cardio in a way that is instantly motivating, and exercises that calm, rather than raise, your fear of falling or injury.

Why am I so sure this will be your last restart? 

Because you will have science on your side this time and not just one science but the powerful combination of three sciences: Exercise science  +  Motivation Science  +  Coaching Science.

You won’t get bogged down with the science though—you’ll just get the simple facts of what to do, arranged in five easy-to-complete segments a week, for four weeks, reinforced in a weekly coaching call with me.

Ready to take one month to learn how to Exercise WELL and make this Your Last Exercise Restart?  Click here to find out more and enroll now.
Wholeheartedly,

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P.S. Enrollment closes in October and won’t open again until January. Click here to begin Your Last Exercise Restart. 

Your ticket to a dread-free holiday weekend

The last weekend of summer is upon us! I hope you have plans to enjoy it to the fullest extent.

While you might be looking forward to a nice long weekend to enjoy summer activities, you may also be feeling:

  • Uncomfortable in your body from all the summertime fun

  • Frustrated with yourself for letting your healthy habits slip away

  • Full of dread, because getting started again is so hard

You might also hear a little voice inside saying, “enjoy it now because Tuesday, the party’s over and it’s time to get back on track.”

If this sounds familiar, I have a gift for you. It’s your free pass to ignore that little voice, ditch the dread and lose the guilt so you can fully enjoy this weekend without that little voice stealing the joy.

Why? Because I am putting the finishing touches on a program that shows you how you can bypass the struggle to get yourself motivated, skip the soreness, end the embarrassment, and make this your last exercise restart.

I don’t want to bog you down with the details now—you have a weekend to enjoy! I will tell you that this program leaves you feeling good in your body and confident in your mind from day one! I will meet you back here on Tuesday morning with all the details.

OK, now let’s get out there and enjoy all the great things summer has to offer!

Enjoy!

 

Win by Building Inner Confidence

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.  From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

Confidence can be reliant on external sources or it can be an inner sense of knowing your own strengths. Studies show inner confidence is much more reliable and resilient through the ups and downs of life1. When you take advantage of the Win/Win special, you help a teen build inner confidence through the Enjoy Life Leadership Academy and grow your own inner confidence that you know how to be Exercising WELL.

The Win Win special (4) 

Enjoy Life Leadership Academy

Students build confidence though a stronger sense positive self-worth. From the moment students enter the academy, they are encouraged to not only be who they are, but also celebrate who they are with confidence and pride. They not only do this for themselves, but for each other. Students are immersed in a culture of self-worth that builds a natural and lasting inner confidence. Check out this 60-second video to see how that is done.  

Exercising WELL Coaching Program

Exercise success often is measured by external sources, such as the scale, the activity monitor, or a fitness challenge. But studies show these external sources for confidence are like building a house on sand, washed away by the next stressful event in life. Through the Exercising WELL online programs and personalized weekly coaching, you learn research-backed strategies for being internally guided and self-motivated. You gain solid inner confidence for exercise that carries over to other habits for your health and well-being.

  1. What is the Self-Determination Theory of Motivation?

Cardio. How much is enough?

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In this last week of our Happy “Whole” Heart series, we summarize the research on cardio to give you the bottom line on how to enjoy the health benefits.

How intense does cardio need to be?

  • Moderate:  your breathing is at a comfortable level.
  • Vigorous:  your breathing is at a comfortable challenge.
  • You do not need to push to an uncomfortable breathing level unless 1) you enjoy it or 2) you are training to compete.

How often do I need to do cardio?

How long should a session of cardio last?

  • Moving most of your body continuously for at least 10 minutes helps your cardiovascular system gain more stamina.
  • String those bouts together in the way that works best for your body and your lifestyle to achieve 150 minutes a week of moderate intensity or 75 minutes a week of vigorous exercise.
  • However, just doing cardio leaves us missing some benefits of exercise.  If you want to preserve your metabolism, bone mass, muscle strength, and function for daily life,  switch out 30-60 of those minutes a week for a well-designed strength-training routine.

Bottom Line:

  • Do cardio at a moderate to comfortable challenge level for your breathing three days a week for 30 minutes (this can be broken up into 10 minute bouts as needed).
  • Do a well-designed strength training routine twice a week.

The fact is, “more than 50% American adults still do not meet these minimal requirements for cardiovascular exercise based on self-report, and only 10% of American adults meet these minimal guidelines when activity levels are measured with activity monitors.”  *

Why, with all these great benefits, are so many still not consistent enough with cardio?

Could it be in part becasue guilt reduces our brains ability to make changes? Could it have something to do with all the conflicting recommendations that stray from the solid evidence, making cardio overwhelming? When information about the benefits of cardio only leaves you feeling stuck, it is not helpful at all. It’s time we get back to basics and start enjoying a happy “whole” heart!


Ready for information presented in a way that builds confidence that you can stick with a cardio program? My new course called Cardio Confidence is designed to do just that.  Learn how to apply the science of healthy cardio to get the results you want in a way that lasts.

* Source: Exercise and the Cardiovascular System. Lavie, C, et. al.  Circulation Research (American Heart Association Journal) July 2, 2015.

Cardio protection. Instantly.

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Ready for some more amazing “Whole” Heart health news about cardio? If you are someone who likes instant results, you will really love this one!

Scientists estimate the long term effects of exercise training only explains 27-41% of the cardio-protective effects of exercise. That means all those great benefits seen in people who have a sufficient level of cardiovascular fitness are not just from being fit. What is giving the protection then?

It is starting to look like most of the heart protection from doing cardio comes instantly, with your first session. Scientists are calling it exercise pre-conditioning.  They found that there is an early phase of protection for the cardiovascular system for two to three hours after a bout of cardio. Then there is a “more robust and longer period of protection that emerges after 24 hours and remains for several days.” They found each session of cardio is “reactivating protective pathways and leading to ongoing beneficial effects.”

Wow! This is so amazing! Usually an exercise program that promises instant results is a red flag for a myth-based exercise program. Yet this is science-based information and it’s free and ready for you to enjoy after one moderate-intensity bout of cardio.

Regular cardio will provide strong cardioprotection that cannot be explained by the changes in risk factors or the changes over time in coronary arteries. Cardio has the ability to activate several pathways that bring immediate protection against heart events and reduce the severity of a heart event. Cardio acts as a physiologic first line of defense against heart attacks.

Reminder: this is a guilt-free journey—it’s just more information to highlight the positively powerful effects of doing cardio regularly. In the next blog, I’ll summarize how simple it can be to enjoy these benefits.


The beauty is in the details! If you feel stuck between wanting these great benefits and limited by your body, lifestyle, or lack of motivation, check out my new online course called Cardio Confidence.  It’s like having a consult with a  clinical exercise physiologist. You will learn the fact-based, user-friendly tools I share with my clients for getting the health, weight loss, and brain benefits while working around physical and lifestyle limitations.  


Source: Association of Exercise Preconditioning With Immediate Cardioprotection: A Review.  D. Thijssen, PhD., et.al. Journal of the American Heart Association.  November 29, 2017.