The BusyB - Week of 3.31.24 🐝

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!

Whether you're starting your fitness journey for the first time or returning after a break, overcoming the initial hurdle to start can be quite the challenge. In the world of fitness, facing what seems like a daunting hill to climb can be intimidating. Maybe you paused your gym routine for a variety of reasons—travel, injury, or a dip in motivation. Under these circumstances, the thought of returning to your movement practice can feel like the hardest task.

I can relate to this struggle, having recently experienced a similar situation myself. After taking a few weeks off for a vacation, I found that my motivation to return to my movement routine had gone down substantially. The thought of doing hard things made me uneasy, a feeling that is not common for me since I thrive in these situations (especially in the gym).

However, I am here to tell you there IS a less stressful way to “start over” or even start your fitness journey for the first time. And I promise you, it’s not going to be a groundbreaking revelation. The key is to start small, start easy, and start slow. Today, we’ll explore strategies to overcome the mental barriers and self-imposed excuses that prevent us from starting (over). I will share actionable tips to help you get your body moving after a hiatus in a way that makes sense for you. Let’s dive in!

The Bulletin 📝

Starting over in your movement (and even nourishment) journey can be intimidating, but it doesn’t have to be. Here are some tips to reduce the overwhelm and get back to moving and nourishing your body without the stress.

Start Small

• Incremental Progress: Begin with a short, 10-15 minute movement practice. Gradually increase duration as comfort and fitness improve.

• Set Achievable Goals: Create bite-sized, realistic movement goals. Celebrating these milestones can significantly boost motivation and confidence.

• Balanced Diet: Incorporate more fruits, vegetables, and lean proteins into your diet in small increments. Avoid making drastic changes to your diet overnight.

Start Easy

• Allow for Flexibility: Establish a movement routine that’s easy to follow but leaves room for flexibility to accommodate life’s unpredictability, as well as your motivation levels.

• Simple Movement: Choose basic, equipment-free movement like walking, swimming, or bodyweight exercises (squats, push-ups, etc.). If you are getting back into lifting, stick with lighter weights initially.

• Hydrate Often: Drink more water throughout the day to ease back into your routine. Drinking enough water will give you energy to accomplish your movement goals.

Start Slow

• Remain Patient: Remember that progress is not linear. Maintain patience and persistence, acknowledging the ebbs and flows of your journey.

• Move Slowly: During this period, avoid rushing through your movements. Move deliberately, appreciating your body's ability to remember and perform movements.

• Stay Mindful: Practice mindfulness while eating, focusing on chewing and swallowing. Slow eating aids digestion and allows you to actually enjoy the nutrients your body is consuming.

By following these tips, you'll find yourself back on track in no time. Resist the urge to jump straight into intense movement sessions (if that is your thing). In my experience, this approach often leads to a lack of enjoyment, quick exhaustion, and a sense of disappointment. Remember - start small, start easy, and start slow. You’ve got this!

Nourish & Move 🤸🏻‍♀️

🧘🏻‍♀️ If you are starting over, I recommend simpler, gentler movements that ease your body back into a regular routine. These activities should focus on gradually reawakening your body from a period of inactivity. By starting with low-impact movement, you can help prevent injury and slowly rebuild your fitness foundation.

• Walking: An effective way to get your body moving. Start with short walks, gradually increasing the distance and pace.

• Yoga: Enhances flexibility, balance, and strength and comes in a variety of styles to suit your level.

• Calisthenics: Basic movement like squats, lunges, and push-ups are great for rebuilding strength. They require no equipment and can be adjusted to your fitness level.

• Stretching: Incorporating daily stretching can improve flexibility, reduce the risk of injury, and enhance overall movement quality.

🍔 When starting over in your nourishment journey, I recommend incorporating healthy meals that mimic your favorite indulgent meals. I am so excited to try this play on a “smash burger” this week 🤩. I also always recommend stealthhealth when it comes to getting in your protein and nutrients in fun and delicious ways.

The BusyB Booster ✨

7-Day Reintroduction to Movement Challenge:

• Day 1 - Reintroduction to Movement: 15-minute stretch, focusing on major muscle groups

• Day 2 - Flexibility Focus: 15-minute yoga session, focusing on gentle poses

• Day 3 - Strength Rebuilding Basics: Bodyweight: 10 squats, 10 good mornings, 10 modified push-ups, 10 tricep dips (repeat 3x)

• Day 4 - Low Impact Movement: 20-minute walk, staying present in the moment

• Day 5 - Cardio Reintroduction: 10-minute cardio session, such as a jog or HIIT

• Day 6 - Active Recovery: Listen to your body and move in the way its craving to be moved

• Day 7 - Integration: Combination of stretches, cardio, and bodyweight exercises

The Real Deal ✔️

Myth: If you've taken a break from movement, you need to train hard or move your body a lot to make up for lost time.

Busted: The idea that you need to engage in intense or excessive training to make up for a break from movement is not only a myth but can be harmful. When you return to movement after a break, your body needs time to readjust. Jumping into high-intensity movement too soon can lead to injury, intense muscle soreness, and even demotivation. Your body will gradually regain its strength and endurance, even if you start small, easy and slow. The goal is to develop a sustainable routine without risking injury or mental burnout.

Uplift 💡

Spread the Love 🫶🏻

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_{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.}