What if you, in January, ignored the voices that tell you what “you need to be”, and instead focused on finding the healthy habits that feel right for you. ReNew Year is all about detoxing from a restrictive mentality. Choose a goal – movement, food, self-care, or all of them – and hit refresh.
This week, the goal is to visualize yourself completing each exercise with confidence. Although we think of health as an exercise that involves the body, it is also about the mind-body relationship.
Neuroscientist Allison Brager told Properly+Good that the mind of an athlete was exclusive. “Analysis shows that a mind scan could be used to determine who is an elite athlete and who is a beginner athlete.
A mantra can help you push through the tougher moments. This is a psychological strategy that I have found to be effective for both my clients and me. The right phrase can help you focus on your strengths and calm any anxiety thoughts. “I am consistent, successful, and robust.”
Spend the next few days trying out different mantras. Keep it short, simple, and positive. You should be able to repeat it in your mind (or even out loud if you like!) When things get tough.
This week’s exercise plan for building confidence will help you show yourself that you can do difficult tasks. Let’s begin.
Perform the full-body mini intervals
This means we will be returning to the same workouts, but with less rest time between. This will maintain your heart charge up and increase the difficulty on next units. Watch your form: Don’t lose alignment or your approach when your muscles tire. You can use a mantra to keep you going when you feel like stopping.
Take a 20-minute walk, run, bike ride, or hike outside.
If you are able to, go out on a path where you will see other individuals who understand. Knowing you are not alone can be motivating. You can still add a social element to your exercise by simply seeing people.
The science shows that working out with others can have a variety of benefits. Exercises will be more enjoyable and may improve athletic performance. This will also help us to decide on a daily routine. Strava, a health monitoring app, recently reported that in January last year, runners and cyclists who recorded their group activities on the app spent 87 and 78 percent more active time than those who did it alone.
This is our second unique exercise. I hope that you are getting the hang of it by now. A YouTube workout isn’t as good as working with an actual coach. You can approach a video exercise on the internet by going at your own pace while still challenging yourself.
To me, toughness is being able to make the right choices. I am not saying that you should stop exercising because you feel a little sensation. It’s okay for you to feel uncomfortable. Just remember your mantra whenever things get tough! When something hurts, it’s not just difficult. It’s painful.
Use the time that you would have spent studying to do something else that will fill your cup. For instance, meeting up with friends or journaling. Don’t feel guilty about it. When we live a well-rounded life, filled with many different activities that bring us joy, our health improves both inside and out.
Repetition of the full body mini-intervals
You’re starting to get the hang of these power exercises. Each exercise is short, so do you need to push play again and do more rounds if you’ve got extra energy at the end? You can do it if you find that comfortable and exciting. Remember that consistency is the primary goal. I still want you to train in February, march, and many Januarys to return. We want to prevent burnout, so it’s important to push yourself safely.
Take a 20-minute walk, run, bike ride, or hike outside.
Are you having a hard time getting out of the house for exercise during this time? Consider taking a look at your closet to see if an upgrade is needed. Winter sports can be made more comfortable with the right gear. If you can, invest in some high-quality footwear and layers that are sweat-wicking, warm, and breathable. I promise that going outdoors will become a lot easier.
In Chicago, when it is really cold, I will wear my Below Armour insulated (fuzzy) tights underneath joggers that are like soft ski pants. This creates a moisture barrier. I will also layer on top with fitted, insulated shirts. A hat and face protection are also a must.
Important: After you finish your workout, remove all the clothes you’ve got moistened with sweat from your body as quickly as possible to avoid getting chills.
Get your core stability workout in with this 29-minute class
Today, give your core some attention. It’s the core of your power because it is the support channel for your entire body. We may not realize it, but our core is often the cause of knee or hip problems. This 29-minute stream of yoga will strengthen and stabilize your entire trunk, from your chest to your hips and glutes. This is the longest workout of the month. But trust me, it’s worth it.
