The BusyB - Week of 6.10.24 🐝

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!

I recently said goodbye to my hot yoga studio of the past 1.5 years as I prepare to move from Upstate New York to South Florida. While 1.5 years may not seem like a long time, it was enough for me to develop a practice that I absolutely love and plan to continue for the rest of my life.

Sometimes the best parts of my classes weren’t just the poses or the heat; often, it was the challenge of mentally staying in the room and completing the practice. One phrase the instructors shared that always helped me refocus was “be here now.”

And during a yoga class near my parents’ house yesterday, I heard a similar message: “spend time with yourself.” This resonated with me because we are constantly on the go and rarely take time to simply be with ourselves. Moving our bodies is a great way to connect with ourselves and appreciate our physical abilities.

Similar to last week’s message, by reframing movement as a way to spend time with yourself amidst the busyness and chaos of life, it brings more enjoyment and less of a feeling of obligation. Whether it’s 15 minutes, 30 minutes, or an hour, using this time to be with ourselves improves both our physical and mental well-being.

Reflecting on the two quotes from my yoga studios—“be here now” and “spend time with yourself”—I recognize the importance of staying present in the moment and enjoying the time we spend moving our bodies.

In today’s newsletter, I’ll share practical tips on how to quiet mental chatter and focus on spending time with yourself during your movement.

The Bulletin 📝

Often, movement feels so difficult because of the story we tell ourselves about why it’s so challenging. Usually, the hardest part is simply showing up. Once you do show up, committing to your movement brings its own set of challenges. Follow these tips to stay committed to your movement the entire session.

💬 Set an Intention:

• Give your movement a why - humans need a reason for everything

• Read up on how to set intentions that will move you forward

🗣️ Speak Your Mantra:

• Repeat a phrase such as “be here now” or “I am enjoying this time with myself”

• Mantras can help redirect your thoughts whenever your focus starts to shift

🧍🏻‍♀️ Do a Body Scan:

• Pause and mentally scan your whole body during movement, noticing all sensations

• This practice helps bring your awareness back to your body and away from the chatter

😮‍💨 Breath It Out:

• It always comes back to the breath - and deep breathing can bring back your focus

• There is a right and wrong way to breath during various movements

🙏🏼 Be Grateful:

• Similar to speaking your mantras, when the mental chatter gets loud, remind yourself of what you’re grateful for in that moment

• You’ll likely find gratitude in your strength, your body, your health, etc. as you are actively engaging in movement

🚫 Remove Distractions:

• Nothing disrupts your focus more than social media apps or text messaging

• Limit or completely remove all distractions during your movement & time with yourself

By implementing a few of these tips, you can quiet the chatter in your mind and focus on spending time with yourself during your movement.

Nourish & Move 🤸🏻‍♀️

🍕 I am all about creative ways to get your protein in! Food bloggers are now whipping up pizza with… chicken crust 🐔, and I’m here for it! Check out this recipe from Instagram.

🏋🏻 I’m officially heading down to FL this weekend, and one of the things I’m most excited about is trying all the gyms near my apartment. Instead of wasting money on drop-ins, I’m looking forward to using ClassPass to try all these classes without stressing about the cost! Not an ad, just sharing my excitement 😊.

The BusyB Booster ✨

“Be Here Now” Movement Challenge:

In honor of my yoga studio, I created a movement challenge that will encourage you to focus on spending time with yourself and staying present in your movement.

• Goal: Spend 15-30 minutes each day this week focusing on being present during your movement

• Follow the tips shared above: set an intention, speak your mantra, do a body scan, use your breath, say what you’re grateful for, and remove distractions

Share your progress with #BeHereNow on social media and encourage others to join in on the challenge 👏🏼.

The Real Deal ✔️

Myth: Distractions help you move more.

Busted: Using distractions like scrolling through social media or texting during movement can be counterproductive. Distractions shift your focus from your movement, decreasing its overall effectiveness. Movement requires a strong mind-body connection, which distractions interrupt. Focusing on the quality of your movement enhances performance and results more than the duration spent while distracted. Remember - quality > quantity. Limiting distractions and being present during movement is always a net benefit.

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.}