The BusyB - Week of 2.18.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

Last week, I had one of those mornings where the thought of my hot yoga class felt like a dreaded doctor appointment. My alarm clock rang at 6am, and in somewhat of a sleepy rebellion, I pulled my mask back over my eyes. But two minutes later, I found myself getting up, almost on autopilot, and going through the motions to prepare for my 6:30am class. Even as I drove to the class, I questioned my decision, half-expecting to spend the class taking it easy, maybe just lying on the mat.

As soon as class started, despite a few yawns, I found myself falling into the familiar, comforting rhythm of the 26+2 poses. It's crazy how quickly I shook off the early morning fog and got into the flow of the class. I ended up having a great class and left feeling proud of myself. Just showing up, despite all the inner chatter telling me to stay in bed, turned out to be the biggest victory of my day. Sometimes, the hardest part is just getting started, just showing up.

This week, we are embracing the challenge of doing the hard things - like that early morning movement that we sometimes dread in the first few moments that we are awake. Acknowledging the initial reluctance but pushing through regardless because the feeling afterward is incomparable. There's a strong sense of accomplishment and readiness to take on the day that comes only after overcoming these tough moments. So let's focus on pushing through the hard, knowing that the rewards are not just physical but deeply fulfilling, setting a positive intention for the rest of our day.

The Bulletin 📝

Doing hard things, as it implies, is not easy. That little voice in our heads giving us a hundred reasons to back out, crafting excuses that sound convincing in the moment. Thankfully, there are ways to quiet those doubts and power through. To better prepare yourself to take on challenges, like early morning movement, arm yourself with these tools:

Set Your Intentions the Night Before:

• Remind yourself why you're committing to this movement

• Read why writing down your intentions will help you in this process

Prepare Ahead:

• Lay out your workout clothes the night before - this minimizes the effort needed to get going in the morning

• It also helps if you have a cute outfit - I like colorfulkoala as an inexpensive option to Lululemon or Athleta

Focus on the End, Not the Beginning:

• If you’re feeling completely unmotivated, keep your mind on how great you'll feel afterward, not on the effort it takes to get started

• And if you still need more motivation, check out this book on resilience and mental toughness

Start Small:

• If the thought of a full movement routine is overwhelming, commit to just 10 minutes - often, like in my example, you'll find yourself continuing past your initial goal

• And if you really can only get yourself to do 10 minutes, read how you can still make progress on your goals with short workouts

Visualize Success:

• Spend a few moments visualizing yourself completing the workout and enjoying the sense of accomplishment you only get after doing the hard thing

• I use Tony Robbins’ priming exercise every morning to visualize myself accomplishing tasks, especially the hard ones

Remember, the journey of doing hard things is, in my opinion, more about mental strength than it is about physical ability. It's about building resilience, and each day is a new opportunity to do just that.

Nourish & Move 🤸🏻‍♀️

🍳When the motivation for morning movement is hard to come by, having a delicious breakfast to look forward to can make all the difference. On those mornings, I promise myself a special treat. My favorite breakfast on those days I need a reward has been an avocado toast with goat cheese (mashed together!) and scrambled eggs (beautifully and slowly whipped, and with only a little olive oil, ghee and ground pepper). This recipe can help get you started.

🏃🏻‍♀️I love following gainsbybrains on Instagram. She has great content and is an excellent fitness inspiration! She also has a 10 minute workout on Youtube which is perfect for those mornings when you're looking for something quick and effective.

The BusyB Booster ✨

If you need help just getting started in the morning, check out this week’s challenge!

Weekly Morning Movement Challenge:

1. Prepare for the Next Day: Lay out your workout clothes and plan your breakfast reward

2. Wake Up: Set your alarm 30 minutes earlier than usual

3. Move Your Body: Start with 10 minutes of movement - stretching, yoga, a brisk walk, or a quick cardio or strength workout

4. Breakfast Reward: Post-movement, enjoy a delicious breakfast

5. Reflect: Spend a few minutes reflecting on how the movement made you feel, noting any changes in energy or mood

6. Repeat Daily!

Weekly Objective: Maintain this routine each day to build a habit of morning movement and enjoy the post-movement fulfillment. Building a routine will help you overcome the initial reluctance and become more consistent over time.

The Real Deal ✔️

Myth: You need to be a morning person to benefit from morning movement.

Busted: Anyone can reap the benefits of morning movement, regardless of whether they're naturally early risers or not. It's more about creating a habit and sticking to it more than anything else. Many people who have never considered themselves early birds (like myself) have successfully incorporated morning movement into their routines and have seen significant improvements in their energy levels, mood, and overall health (I am living proof!). The key lies in gradually adjusting your schedule and finding a movement that you enjoy, which makes waking up earlier feel worthwhile. The reward after the movement doesn’t hurt either 😉.

Uplift 💡

I highly recommend Robin Sharma’s book The 5am Club if you need help creating, adjusting to, and maintaining a morning routine. You don’t necessarily need to wake up at 5am to follow his advice on a morning routine. But yes, waking up at 5am is very hard, while we are on the topic 😂.

Spread the Love 🫶🏻

Loved what you read today? Your friends and colleagues might too! Share this newsletter with anyone who could use a little boost of motivation in their busy lives. 👉🏻 Share this link: https://thebusyb.beehiiv.com/subscribe 

_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}