JUST MOVE IT BABY!!
I couldn’t help but laugh and shake my head. As I was setting up my camera phone on the beach to film my latest reel, I thought to myself: I bet people get confused when I go on vacation. My posts shift from food to exercise and it looks like I am trying to be a fitness page. Yes- imposter syndrome creeps in fast (more on this later)
Well, I am here to assure you or reassure you- I am not turning this into a fitness page. Nor am I a nutrition page alone. I am ALL of them. Kitchen Shift is a lifestyle and my goal is to create “SHIFTIES” in every corner of the world- who are working shifts not only in the Kitchen but in every facet of their life. And MOVEMENT is a big one.
We were made to move. I believe this deeply and am building evidence of this as I embark on a walking challenge (I have walked at least ONE mile outside EVERY day since December 1 st and have set a goal to do this 365 days in a row) Movement is more than physical health. It is mental health. And your food decisions can improve when you move. It’s all tied together.
Like food, I think exercise has become really complicated. And in a way the INDUSTRY wants it that way.
It can be REALLY hard to know what is right. Should I “do” cardio? Or is that going to create too much cortisol? Is running going to make me look old? Or is it the best thing to do to increase longevity?
I need to strength train but do I go high rep low weight or try and max out at 4-6 reps? What about my form? Do I need a coach or am I safe to do this on my own?
What about core work and yoga? I definitely need that but how much?
There are SO many options and so many influencers and trainers telling us to do it THEIR way. And do not get me wrong. I LOVE group fitness. I prefer it. But when life gets busy or you are traveling- you have to find another way. The group isn’t there. It’s just you.
In just the last year I have really SHIFTED my mindset from thinking I need the perfect workout to consider it worthy or complete.
We all do this. We think if we don’t have perfect programming, perfect form, the perfect space or environment or have the blessing of a coach- it doesn’t count.
I have fought feeling like an imposter. I worry that people with make remarks in DM’s or in a whisper to a friend that I am trying to be a trainer when I am not.
The reality is- I have LOVED working out for most of my life. I was an athlete in high school and have always called exercise my anti-depressant. Exercise has pulled me through some of the absolute hardest times of my life (look back on my IG post from 2021 when I did a workout on a bench at the Cleveland Clinic after sleeping on a chair for 8 nights if you need evidence) Movement has saved me in many ways.
My goal.
If I can serve as inspiration or motivation to a SINGLE person out there- it justifies all the doubters.
I have worked to silence any negative noise as it pertains to training and I am here to push you to muffle this noise as well.
RULE NUMBER 1: FRAME movement as FUN.
Yes I want all of this to be fun for you. I want you to be curious. I want you to be playful. I want you to laugh at yourself and roll along. I want you to bring childlike wonder to the whole thing. This doesn’t need to be serious.
Treating your body well should never be something that stresses you out. Like Nike says- JUST DO IT.
Or just MOVE IT.
OK! Let’s get to some tips:
Start with walking. Play with different paces and different lengths. Sometimes I walk just a mile. Sometimes its 6. Sometimes I am out there trying to break a sweat. Sometimes I am just trying to work the soreness out of my body from the previous days workout. Sometimes I walk on pavement. Sometimes its more of a hike. When I am at the beach I walk in the sand to create a little extra work for my joints. This is free and it’s effective. WALKING IS THE WAY! I really enjoy listening to books, podcasts, music and talking to friends on walks. I think I absorb content best in this state too. My brain feels alive and happy.
If you train with a group or in a private setting, ask your coach for a few home or travel workouts. Ask for workouts that require no equipment (body weight) or let them know what equipment you will have. And here is where it gets wild…USE what you want from it! Pull parts and pieces and do what you want. Again- you shouldn’t be grumbling about it. You should be excited to try it all out. Make it your own and make it fun.
Use IG and social media as inspiration. I have created a “workout” folder in my saved section of IG and here I save workouts that look interesting. Sometimes I open them up, pick 3-4 things and that’s my workout. I don’t worry if I am programming it correctly. I just do what looks fun.
Be silly. Put earbuds on, fire up a great play list and just start moving. Sometimes in my basement I will start with a lift like a squat and then next thing I know I am jumping rope and doing TRX. I let the spontaneity take over and it passes the time. This can be really fun to do with a workout partner or your kid. Start with picking an exercise- you both do it for 45 seconds and then the other person picks something. Alternate back and forth.
Hope you are finding a way to move your body this week! Spring time brings more daylight and warmer weather. Hooray!
There is no time like now to just get started. If you need guidance on building some new lifestyle habits I offer a few different programs. Complete this intake form to explore all that Kitchen Shift offers!