The BusyB - Week of 4.22.24 🐝

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!

One of my yoga instructors often shares a valuable saying in our class, “Do the best you can with the body you have.” This resonates deeply with me every time I hear it. Our classes include participants from every generation and all levels of ability. Each person has a unique capability for movement. So comparing yourself to your yogi neighbor is unfair because our bodies are simply different.

It is so important to carry this mindset into any setting. The person who has been training in the gym for a decade will naturally look and perform differently than the person who started just three months ago. Similarly, a veteran yogi will likely be more flexible and capable of performing the challenging positions compared to the person that dabbles in yoga occasionally.

The key takeaway, especially in public settings, like gyms, classes, running trails or yoga studios, is to focus on doing the best you can with the body you have. Only you know your limits, areas to improve, and strengths. As long as you are giving it your all, you are doing your best.

The Bulletin 📝

To avoid comparing yourself to other people, you can try tracking your progress with your movement in a number of ways. It is also a great way for staying motivated and seeing the results of your hard work. At the end of the day, the only competition you have is with yourself!

Movement Logs:

• Keeping a detailed log of your various movements can help you track improvements over time. If you are lifting in the gym, jot down exercises, weights, sets, reps, and if you prefer cardio, jot down duration and intensity.

• You can use classic paper and pen or an app to help you track.

Progress Photos:

• Taking regular photos in the same clothing and from the same angles is a great reminder of physical changes. Comparing these photos side-by-side over time can be motivating, especially if your progress is slower than you would like.

• Read how to take the perfect progress pic.

Body Measurements:

• Similar to progress photos, body measurements can be a great way to track progress. Measuring different parts of your body with a measuring tape can show you where you're losing fat or gaining muscle, even if your weight isn't changing dramatically.

• Watch this video to help you measure your different body parts.

Health Metrics:

• If you track certain metrics closely, monitoring changes in these metrics can be extremely insightful. Metrics like resting heart rate, blood pressure, sleep quality, menstrual cycle, heart rate variability, etc. can provide insights into the progress of your health journey.

• Using an Oura Ring or another smart-device can help you track some of these metrics. Just remember to use these smart-devices carefully 😉 (in reference to last week’s newsletter).

Personal Feedback:

• Simply paying attention to how you feel—your energy levels, endurance, and how well your clothes fit—can be powerful indicators of your progress. Personal feedback is probably the most important indicator of progress, as your own happiness is essential in your journey.

• No matter how fast or slow your progress may be, always remember to celebrate your achievements!

Combining several of these methods can give you a holistic view of your progress. Just choosing one method can offer you insights you might not have previously considered.

Nourish & Move 🤸🏻‍♀️

🍉 This Thursday, I’m starting a 5-day cleanse, following the advice of the Medical Medium. This is my first ever cleanse, and I am so excited to witness the changes in my body and how I feel during this period. Although I am not completing the full 9-day cleanse popularized by the Medical Medium, it’s a start! If you’re curious about cleansing, read about the 3:6:9 Cleanse or any other information about cleanses provided by the Medical Medium.

🏋🏻 I love this Reddit thread that explains very basically how to perform progressive overload in the gym. This method is an effective way to monitor your progress over time and see how far you can push your limits.

The BusyB Booster ✨

Monitor Your Progress:

✍🏼 If you aren’t doing so already, select one method of progress tracking and commit to it for four weeks to start. Pay attention to how your body and mind respond to this new approach and the insights it provides.

The Real Deal ✔️

Myth: The scale is the best indicator of physical progress.

Busted: The scale only measures your weight and completely overlooks important factors like muscle gain and fat loss. Relying solely on the scale does not provide you with a holistic view of your health and can be demotivating if you don't see daily changes (which is most often the case). Use an alternative method to gain a more accurate view of your progress.

Uplift 💡

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.}