Episode 97: Joyful Movement: Exercise Doesn't have to be a Punishment
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah discuss the stigma around exercise and why it doesn’t need to be an activity you don’t like. Have you ever forced yourself to workout to “make up” for the big meal you ate the day before? Or have you felt guilty because you aren’t exercising for as long as you did in high school? Tune into this episode to learn how joyful movement can benefit your life and why it’s okay to not do exercise you dread.
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0:33
Hello everybody welcome back to a brand new episode of the upbeat dietitians podcast
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hello everyone we are so excited to be back with you guys it feels like a very
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long time since we've recorded just a one-on-one episode but I know that how
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this is coming out and will not have been a long time no they're like what are you talking about we've just heard you what I'm on like two weeks ago we
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have a lot of guests coming up it's very very exciting but we're excited to chat
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with you today about joyful movement intuitive exercise this is something
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that being Incorporated a lot more and like from like an intuitive eating approach you've probably seen joyful movements
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some social media if you're in the anti-diet space at all even just like a
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glimpse of it we're going to talk a lot more about like how can exercise fit
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into an intuitive eating approach what exactly like might be reasons why
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exercise might not be joyful because oftentimes we talk about it as like almost a punishment
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for like eating habits or whatnot and then we'll talk about potentially some like
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like why joyful movement specifically could be beneficial and then how specifically you can incorporate joyful
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movement in your life so that way it's not
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uncomfortable and not fun yeah I think it's a really good topic for a lot of reasons but
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like what I'm thinking of is I often talk to people and they like think they despise exercise and of course they do
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because we'll go over a few reasons today but they've been doing it for all these reasons that are just rooted in
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punishment and hating yourself and burning calories so
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there is another way to view movement as we'll go into today but first of all what even is this joyful movement thing
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like Emily said if you follow like either of us on our individual social medias you've seen us talk about it I
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think we do it quite frequently there are even some accounts that like are dedicated to like joyful movements kind
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of like their whole Niche which is pretty cool um but it is a term that it's frequently used in the intuitive eating space the
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health at every size space the body positive space those are likely the the corners of the internet where you would
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be seeing these people talking about joyful movement and in its simplest form joyful movement
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is just simply a way of approaching exercise that emphasizes pleasure rather
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than weight management which I think is kind of the key there because oh again A lot of times we view exercise
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just as a way to make our body look a certain way burn calories we're punishing the cookie or ourselves
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eating the cookie last night or whatever it is and so of course that makes it not super joyful no especially
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[Music] with that removal of the weight management side of it plays a huge part
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of it because I feel like almost everyone I talk to like starts off we
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talk about this actually in the podcast episode with Steve where oftentimes people get into
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exercise for aesthetic reasons and it's not potentially a sustainable unless you
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find older ways to kind of motivate yourself to exercise and work out
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so let's jump into like reasons why exercise may not be joyful I feel like
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you already have a probably a good idea of why not on the head yeah
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um but first hand is it oftentimes is associated with like negative
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experiences of dieting like Hannah said like with the cookie example you
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didn't succeed in a diet or like maybe you over ate brunch I feel like oftentimes I always hear like I have to
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go walk off this meal or I'm gonna go exercise like for 30 minutes to an hour
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longer to burn the calories that you might have eaten a little bit more
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potentially early in the day or the previous day also if you're
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often times along with like we talk about a lot of fat diets on here or just like bad programs and trends
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and if you're going from like the extreme of like not eating a little or severely restricting and then over
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exercising you're putting your body under a lot of stress and this can also make exercise not joyful because you're
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not feeling your body properly with food and then you're putting it through this
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exercise regimen that potentially you're not used to and then also your body's
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kind of like what is going on how how am I supposed to function or get through this so
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that low calorie and like high intensity exercise or just hydration as well maybe
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not even intensity um could be a really stressful combination for your body and
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for like your mental health as well yeah I feel like simply put like dieting just
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like really sucks and oftentimes oftentimes dieting does involve some form of like movement rules like you
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have to do five days of Tabata or whatever it is with the diet and of course we talked about how diets don't
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work before on here and so of course you feel like if the diet didn't work and
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the movement that was a part of that also didn't work that movement is just like not for you it's just not a good
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thing like you don't like it anymore like you feel like you didn't succeed with movement I hear that all the time
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actually people will say oh I've tried going to the gym or I've tried going for walks or I've tried I mean doing
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whatever it is and it doesn't work for them which by worked I mean they didn't
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lose weight doing it and so they feel like it's just not worth doing they're like what's the point I didn't lose weight I didn't
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meet this body standard I was trying to achieve and so it just wasn't a good fit for me so I just kind of gave up and
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we'll go over why in a little bit movement can offer more than just shrinking your bodies we'll get some
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kind of tips there but I hear that one a lot too I'm sure you do too Emily of like I didn't lose weight so I just
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stopped doing it yeah I feel like that's a good way to put it though is like the biggest
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reasons people stop is because they don't see those external changes yeah
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especially if it doesn't happen quick enough too like even if you do change your body
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with exercise which is possible um if people don't see it really quickly and that is their main reason for doing
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it that will also lead to them stopping very similar to fad diets
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yeah exactly similar premise with yeah which is our next Point actually which
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oftentimes actually almost all the time fad diets are super low in calories and or carbs lately specifically is kind of
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the thing to cut out of course everyone's like demonizing bread we all know that whatever
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not today's topic um but of course when we exercise our
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body just so happens to use calories and carbs for energy and so if we don't have
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enough of either of those the movement is going to be less than fun if we don't
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have the energy we need to do that movement so that's a big part of it too is of course we're not eating enough our
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body can't move as efficiently as it could if we were eating the right amounts of food carbs are very important
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we like carbs this is a carb Stan account and calorie stand account but it
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really is but yeah it's just your body doesn't
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want to be under you're already putting it under stress when you exercise and then if you
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without that feeling component it can make it even tougher
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this sucks like it's really hard to exercise on like an empty stomach we just talked
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about like forever ago in like one of our fitness episodes about
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um like fasted exercise which to recap here you don't need to be doing that
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but like it really sucks like you like I don't know I feel like my stomach is like eating itself when I try to do a workout on an empty stomach like it is
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just not a good time yeah I feel like I only get it from like
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a running standpoint I can't eat within a certain amount of time because I'll cramp easily but like
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if it was like a long time without eating and then you
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I work out it's not fun well I can't like concentrate yeah you're weaker
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you're thinking about food and if you think about like dieting for
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a long time like you have no stores either of energy because you haven't been eating enough for weeks months
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years so like from a running standpoint even if you don't eat right before you run your body still has some energy
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likely in the form of glycogen or whatever that it can use but if you haven't been eating enough chronically
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then your body is just like completely Tapped Out no bueno no no bueno no bueno poo poo on
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that for no car another reason why enjoyable movement
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might not be fun is because you're exercising compulsively or over
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training and this always comes to the part where I always bring up like the like grind
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never stops or like no days off plus or like more more is better and more is not
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always better like that hustle culture is very deceiving and also very toxic
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from an exercise standpoint especially and a couple signs that potentially
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you're participating like or you exercise more compulsively is like you
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feel guilty if you miss a day hence the no days off ugh yes mindset
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um exercising as a punishment for eating quote unquote too much food or you have
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a means of preparing for an upcoming meal through exercise whether it's like a specific type or
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workout or what you're going to do to prep for a big meal or whatever's coming up or even drinking we'll say that as
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well so yeah like if you know you're gonna go out and drink more and then you exercise a
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little bit more to make up for it another sign potentially of red flag lots of red flags here another sign you
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might uh compulsively exercise is if you have the fear of waking if you take off
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time from your exercise regimen or routine if you have the inability to stop exercising even if you're injured
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or sick or your body needs to rest and you feel like you can't
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not exercise um If you experience significant rapid weight loss
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that's not a great thing even though I feel like that's always
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an advertisement yes yeah where it's like oh lose 20 pounds in two
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weeks it's not a good thing no your body
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does not like change especially that quickly
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um and then some other potential signs of some compulsive exercise behaviors is using exercise to press emotions or to
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suppress emotions and then reducing activities in other areas of life to make up time for exercise so like
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oftentimes like shortening your sleep schedule or missing out on social
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engagements to exercise or not going to dinner or whatever it is so you can work
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out okay your two three hour workout for the day or whatever it is I'm getting flashbacks to college
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I think I did like all of these things oh you have a cold too bad like you're
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still gonna go to the co-wreck and squat as much as you possibly can
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oh you're hungover today that sucks you're going to the gym anyway
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dangerous first of all oh yeah second of all just chill in past Hannah not you guys
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I'm not being that direct to you I'm trying to be kind and gentle you guys take your time learn your lessons what
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past Hannah just needs to grow the F up shoot isn't that like a therapy lesson
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where you have to be as kind to yourself as you are to others so we all know that this ends up being a therap position for
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me so yes past Hannah I guess would be nice to you too and future Hannah and president Hannah
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no but I see I was like I don't know how your body was under that much stress between like not even just the stress of
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like school and you were working like three jobs so you were also ignoring
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excuse to rest like how does something function I don't know
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I don't know I don't know I don't have the answers yeah we survived yeah we made it through
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we got our degrees were employed yeah those degrees are
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really serving as well yeah and that's the purpose of college
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degrees and jobs especially when they're degrees that are just so
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what's the word let's just say good let's just say they're good yeah okay
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um so yeah those are some signs that maybe you are compulsively exercising let's go over some like physical
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symptoms of like actual like over training which is like a condition that like can happen when you are
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compulsively exercising so poor sleep could be a big one your
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body is just like ah all the time like it's constantly stressed out and so of course you're not sleeping well as a
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result of that and then because of that as well as your body trying to take care of itself and recover from exercise you
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also are having prolonged fatigue like you just feel like no matter what you do you just cannot make your body feel
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like it has energy because you're like just zapping it up all of it that it has when you do your workouts constantly
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um increase in tension anxiety and anger those could be signs and I want to say too that these are not of course like if
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you have anger it doesn't automatically mean that you're over training of course but all these things together could be a
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part of that if you are also definitely over training um inability to relax could be a big one
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decrease motivation and moodiness a lot of these are like mental and emotional
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um like your brain is just like reacting to all the physical stress that you're putting it through
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um poor recovery you're feeling sore for days which is normal when you first start working out like what what do you
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love I guess I was thinking when we went to the code right oh my gosh oh I feel like I've talked about I don't
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know if we've actually talked about this have we told the story I don't know but I'm just thinking about one okay so backstory I like Hannah was
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in college Hannah was like very much into weightlifting and I like mostly did running and occasionally she'd bring me
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to the co-ride and it was very apprehensive about it because of them every time I'd go I'd be sore for
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literally weeks because I was like squatting obviously not as much as her but like well I should be starting it
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because I was like oh Hannah's lifting so much I need a lift more than I'm used to uh to the point that I like couldn't
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get up into my lofted bed I was just thinking of that specifically yeah like we had these like lofted it's like climb
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a ladder to get into our bed in our dorms and Emily would like tell me that she like couldn't even get into her
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family it would take me like at least five minutes to get up oh my gosh
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so it was not over trading I was just gonna say okay so that's a good thing to
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bring up actually because poor recovery like it can take a long time to recover if you're kind of new to that kind of
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movement like a new type of movement for you or if it's been a long time or if you push past your past your limit which
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I definitely was not helping the case there either I was probably like yeah I get it girl but of course if you have been training
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consistently for a while your body should be getting used to it um this could be a sign that you are
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over training if your body isn't recovering very well but yeah it's normal if you're kind of a newbie to it
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or if again you're kind of going a little bit past what you should be to feel that Doms that delayed onset muscle soreness for quite a few days
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I would try to go running with you and I'm like dying and I'm like just like let's do it that's true it's like when you're
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removing muscles you're not used to or like just like my lungs were like absolutely not
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yeah okay we're challenging our bodies we're doing different movement to keep it on its
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toes yeah you know I know that's not a great thing yeah muscle confusion not a
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thing it was confused I was they were confused and it proved that
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it's not a good thing because they took forever to recover
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um and our last sign here of over training could be increased or decreased appetite actually of course the
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increased perhaps could come along from just your body is burning gobs and gobs
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of calories and so your body is yelling at you to like eat more but you might also experience decreased appetite from again
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that chronic stress you're putting your body through your body has that to worry about and so the last thing is thinking
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is let's send this chick some appetite you know cues like right now we're worrying about keeping our bodies safe
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from all this stress sending these strong hunger and fullness cues are not our priority right now
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but you might even experience that like more acutely like after a workout you may not feel like you're really hungry
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right away which is a normal thing to happen because again you just kind of put your body through us an acute
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stressful situation and you may have decreased appetite for a little while but that's normal but if it's like a
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chronic thing where you're not feeling hungry ever even though you probably should be with all the movement you're doing
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um that could be again a sign of over trading for sure oh yeah so now that we've talked about
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potentially some signs or like reasons why exercise might not be joyful let's
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talk about the benefits joyful movement you've made it through to the Happy side of the episode so we actually wrote a
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blog post about this and we can include it in the description if you want to if you're more of a visual reader and at
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this point you don't want to listen to us but we've heard as I it has been drilled
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into our brains that exercise is good for us like that's not something new
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we're spewing upon you and generally that's true for the most part
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exercise can improve mental health improve sleep quality and quantity can
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boost our energy levels and reduce risk of like a variety of different chronic
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conditions but if exercise is only done to out of
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like result of like a punishment for food choices or a means to shrink our body
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it we probably wouldn't consider that quote-unquote healthy
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so one of the first benefits of incorporating joyful movement is to
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foster a positive relationship with exercise so we always talk about like your relationship with food now we're
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going to focus on your relationship with exercise so some questions to ask yourself are to
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evaluate your relationship with exercise whatever dreaded doing a workout
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do you feel guilty if you missed a scheduled workout because you're tired
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or had other plans have you ever exercised just because you ate quote unquote badly the day before
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do you prepare quote unquote for a meal you were planning to eat later or drinking later
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if you answered yes to any of these potentially these could be sign of an signs of a negative relationship with
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exercise and you might not have it might be playing into that
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similarly like to the like guilt and shame mindset or like feelings around food it could be just more specifically
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like your relationship with exercise could be harming your mental health and maybe you might not be getting the most
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out of it yep yep I second all of that yeah yeah
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um so all in all when using movement as Punisher or doing it because you quote unquote should be it takes away the
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pleasure and joy of that can come from exercise exercises not need to be
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and uncomfortable not fun thing to do when you find Joyful movement or find
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exercise that you actually like have fun doing and don't mind you'll improve your
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relationship with exercise and your body as well that plays a huge part into it as well
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where you kind of remove or like what we talked about like with the beginning is removing that correlation or association
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with like weight management and exercise and like joy and exercise
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yeah because I can't go together I always tell people that it may not be your life's passion to like let's say go
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for walks but I should probably say that quieter because Finn's close by but yeah
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I feel like come in here and just like looking around I heard the W word yeah it's my passion
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that's so funny dogs that is dog's joyful movement the thing about what
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your dog would want now let's see how happy your dog is when you take it on a walk I I could say that I
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don't have headphones and you're good I don't have anyone here that's good Bobby's not gonna jump up and want to go
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out um but think about that finding something that makes
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the way your dogs react to walking find something that Sparks that same emotion
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I don't know if that extreme though because they get really excited that's what I was just trying to say and then I got sidetracked like it may not be your
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life's passion to go for walks but if you at least like kind of like it and
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it's not Dreadful and it's not a punishment then that could be a good sign that it's at least kind of Joyful
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for you because like we mentioned earlier that people often say they absolutely despise exercise and that may
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kind of be the case and you may feel that still as you are kind of unpacking
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this like relationship you've had with it for a long time which we challenge you to do as you listen to this episode
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but um while you hopefully won't absolutely hate everything as you kind of work
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through these different things and kind of figure out what you do like to do um you're not gonna like everything
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either like I absolutely do hate running like that is not joyful for me like
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is it good for you yeah but also you can get your body moving in other ways that
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are not absolutely Dreadful I feel like the gym is often
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like what people think of when they say they hate exercise like they try going to the gym and not Everyone likes the
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gym and that is absolutely fine I hear that all the time like the gym has the stereotypes of like being the place you
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have to go to get a good workout in but we'll give some examples in a little bit but that does not have to be what you do
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there's like a different like ideas of what you know I feel like honestly it's like weightlifting and like running are
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to like the biggest ones that are like your only options you can do exactly when there's a lot of other forms of
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movement right incorporate and if you like those cool but if you don't that's okay too so one more benefit of Joyful
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movement was probably tons of others but on our list for today is when you find your version of Joyful
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movement you're likely to stick with it for a lot longer versus like let's say you absolutely do hate running which
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I'll give my own personal example because I do hate it in the past I've like tried to stick to a running routine
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but because I don't actually find that joyful at all I do it for like two weeks and I'm over it and I cannot maintain
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that for very long but like I found that for me I really do enjoy weight weight lifting I've been doing that for like
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seven years at this point um pretty consistently and of course you'll have periods of time where life gets busier you have to do it less or
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times you'll have more free time to do it and that's just life being life but generally
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finding your version of Joyful movement will mean that you are able to stick to it a lot more consistently which is of
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course good for you absolutely yeah I think I have like almost like
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the opposite relationship with what they think I wouldn't say I hate it I feel like I just like don't know what's going
26:17
on so I like don't I I'm not creative
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enough to like I know the resources I have for like putting together what
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exercise to do um and I also know like way back when you wrote me I'm weightlifting routine
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um but beyond that I'm like oh my gosh I have to think about what
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I have to do whereas like that's why I like running because I don't I have to figure out where I'm going to and that's
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it one foot in front of the other yeah that's I really just need to get out there and then from there now I don't
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have to do any thinking that's true I do have the benefit of being a personal trainer so I have that like education
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behind it too which really does help which if you have the the means to do so and you do like lifting weights getting
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a trainer could be a really good tool for you I will say not always you're accessible be very pricey but it could
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be a good tool if you have the budget for it yeah potentially yeah
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so let's talk about how to incorporate joyful movement because we've really talked it up
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no you're probably like well how do I do this I don't if I just like stop
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thinking about my relationship with it and like consistency with it so
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first and foremost and this is going to be probably one of the most challenging pieces of it is removing weight loss
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being the focus of the purpose for exercise
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one from we talked about the transtheoretical
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State change like stage model a couple times potentially
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and this is something where we've learned about just like kind of what keeps you
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motivated over long periods of time and focusing on something external is shown
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to not lead to sustained motivation whereas like if you look for something
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more internally like the joy and like happiness compared to
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aesthetic changes it's led to more sustained like energy or exercise
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patterns so removing weight loss being the main focus
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potentially being like what about this specific type of
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exercise or just exercising in general makes me want out
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an example I always provide is like personally and this isn't to say you have to do this you just you gotta do
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some reflection and figure out what works best for you I like do it primarily for like mental health
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purposes not even like anything physically and that seems to
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help me the most um so finding something that this might be like skipping ahead of a little bit
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but finding something that works for you that's not weight loss related
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and on the flip side of it so like removing the weight loss component
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it's like using weight loss as a means for exercise abuse can also be something
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that we need to start challenging and focusing in like how do I utilize exercise in my everyday
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life like do I use it as a means to make up for overeating or whatnot like more of like
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that punishment side of it maybe not the weight loss but like it's a compensation tool
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for other aspects of your life yeah so like basically it can kind of go
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one of two ways where if we use exercise just for like weight loss purposes we
30:01
might either stop doing it we don't see the payoff we're like forget this like it's not actually working if by working
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you mean losing weight or maybe you do see the results and so you keep doing it
30:13
and doing it and doing it and doing it and like you are consistently over exercising and that could lead to again
30:19
that exercise abuse AKA over training compulsive exercise whatever you want to
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call it so I can kind of go one of two ways there in both extremes are not going to be beneficial in the long
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run so our next tip for how to actually incorporate this beloved joyful movement
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is to shift the focus like Emily kind of said already actually into more of like
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the internal side of things like how it's feeling versus like the external numbers games like how many calories did
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I burn how many steps did I take did I close the rings on my Apple watch what does the scale say
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when we focus on this external information we are much less capable of tuning into our
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internal interceptive awareness of like how it's actually feeling so some questions to ask yourself if
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you're like wondering how do I even like figure out how it's feeling um like if it's benefiting me in an
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internal way um you could ask like when you're actually doing the workouts like generally like how do you feel good or
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bad if the sign or if the answer is bad maybe ask like why that is is it just
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simply not joyful or are you overdoing it if you can kind of back off a little bit um if it's feeling good of course chase
31:33
that feeling um how are you feeling during periods of like inactivity too like are you feeling
31:40
pretty stressed and anxious that you're not doing exercise um are you worried about weight gain happening or how many calories you're
31:46
not burning those could be signs that maybe that could be unpacked and challenged a
31:51
little bit um some other questions are are you sleeping better that could be a good sign that you are
31:58
maybe getting a good amount of Joyful mimics we did say earlier that um poor sleep could be a sign of over
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training so kind of The Sweet Spot would be you're sleeping pretty well as a result of
32:08
getting more movement in like I tend to find that I have a really good night's sleep on the days that I do workouts my
32:14
body was just like more active and doing more stuff mm-hmm um a couple others are you able to
32:20
manage stress better that could be a sign that you are in that joyful movement Zone versus over training where
32:28
you're kind of irritable and stressed all the time and anxious and Moody or on the flip side too maybe
32:35
um Emily had mentioned like she likes to use movement as like a mental health
32:40
benefit a lot of times I can help to manage stress to do some movement as well so that's another benefit there
32:47
are you feeling more alert more energized and are you generally feeling more determined and more empowered
32:55
um that's kind of hard to Define like what does that really like feel like but that
33:00
could be a side effect of getting more driven movement in I actually have an example for this okay it happened to me
33:07
yesterday but then my day spiraled so it's not gonna be the best day so I
33:14
have been trying to get myself to do like more at-home workouts and I love
33:19
YouTube because there's just so many like trainers on there and it's free and I
33:25
don't like paying for things so I found this like at home matte only pilates
33:31
workout and I like did it and I was like oh my gosh I haven't moved like this in a very long time but we didn't bring
33:39
suit ourselves but don't worry I didn't do it might have hurt me and I was feeling like so good I was like I'm gonna write
33:47
so many blog posts I'm gonna record so many YouTube videos and like at the rate
33:52
I was and I was like I'm gonna go grocery shopping do laundry do dishes like I had a full day planned
33:59
and I on the track I was going like I would have gone in all time but then
34:05
you saw my Instagram story I went to Costco oh I was like cringing
34:10
at that it her so I I had gel nails on
34:17
and but it was like my real nail and since it's gel it holds it together
34:22
a little bit easier but I like had to get new dish soap and dish soap is like
34:28
heavy and I like went to pick it up leading with my thumb and it like
34:33
cracked my nail and it was like halfway down so like I couldn't
34:40
I couldn't like cut the nail because like half my finger would be exposed and I spiraled I was not doing well I
34:51
had like I actually made an emergency I like do my own Nails normally but I'm like I need a professional to say this
34:57
nail because it hurts so much so I got it I went to the nail salon and
35:02
they fixed it but it was like normally that would not happen where
35:08
like we were starting off really good with exercise for the day and then
35:14
this something was thrown at me that was that was unpredictable but
35:19
it was a good start to the day a very good start it was just saying the universe had
35:27
other plans for me it was like you had a really great first half year day well wow
35:36
you're not gonna get all of that you're a little bit too happy like we gotta reel it back a little bit yeah we have
35:42
to Humble her but yeah it was a good start
35:49
I feel like probably if I did the same thing today again or like tomorrow I am not going to be I'm gonna be much
35:56
more cautious what now yeah you will always scale after a good workout so no
36:02
no take this as a lesson to not exercise no this is not for that maybe it's a
36:08
lesson to not recklessly for your hands at things so
36:13
Emily's throwing hands I dish soap
36:22
it was I don't know you just feel like more motivated and good like when you do a
36:27
workout you like exactly you like from the flip side
36:34
I've done like half marathons that I was not training I did not train for I
36:39
wanted to like collapse that makes me want to open up I
36:45
was like why did I do this this was not fun for me that's so far
36:52
13 you're like at Mile nine and you have four more miles oh my God
36:58
like that's oh cheers to the people that do it I'm
37:05
I don't know I have a goal to do a marathon at least once but I know I'm gonna probably walk like a ton of eggs
37:11
I'm like there's just there's no way but it's more of like the mental win but
37:17
yeah no but then there are some people that just like casually go out and run like 10 miles a day and they
37:24
love it couldn't be me
37:29
that's okay though Okay so
37:35
we kind of talked about this next point though where or actually
37:42
we talked I feel like we've honestly talked about both of us talking about this like more recently on social medias like you don't need to be doing
37:50
three hours in the gym or like a 10 mile run for it to count like you don't have
37:57
to be sweating profusely you don't have to be sore immediately after
38:02
um it even if the workout's like 15 minutes or under an hour it still counts even if you didn't work out like seven
38:10
times a week and or five times a week or whatever your goal was it still counts
38:15
and even if it's a walk walking out is highly underrated walking it's my favorite thing I think like I love
38:21
weightlifting too but walking might be up there you're so great I gotta be careful when
38:27
I say the W yeah Finn's going to come up that would work
38:33
but yeah like you don't need to be like whatever your
38:38
perception of exercises I feel like we all have this like specific idea of what a good workout looks like or what it
38:44
should feel like and that is not accurate it's yeah just moving your body
38:51
it's like the capacity like cleaning your house like maybe that won't be your movement every day but it like it moves
38:59
your body like I know I'm like sweating and panting and like overheated when I clean my house like I get into it I get
39:05
I get overheated with dishes oh my gosh this is so the worst dishes are the bait of my existence I hate them
39:12
and I'm trying to like reframe it and think okay I get to eat a lot of meals I
39:19
eat at home frequently which I love being at my house so it's a positive thing that I have a lot of dirty dishes but doing them is just so annoying I get
39:28
it yeah I take it's not like fast no it goes faster if like Ross and I can do
39:35
it together but it doesn't always work out that way with our opposite schedules but it's the worst it's the worst yeah
39:42
um I'm thinking of like you mentioned like you don't have to always like do a three hour workout or go for a 10 mile
39:47
run I always see these tick tocks of like they're usually bodybuilders and they're just like trembling and lifting
39:54
this ridiculous amount of weight and they're like they're training so hard which is great like I'm not against like
39:59
pushing your body to its limits in certain capacities um but the comments are always like oh I
40:05
wish I could be that strong or that determined or work that hard but like
40:10
there's no way they're able to do that every single day every single workout like your body cannot do that and that's
40:17
okay like you'll have workouts that are really tough and like it is good too like in the weightlifting world like test your one rep max and like really
40:24
have like a really High intense workout but also you can't do that every day or else your body is
40:30
never going to recover and you actually won't build muscle or strength as optimally as you want to
40:37
um so to that point again it's okay and great to have those really tough workouts and like push your body in that
40:44
way but you can't do that every single time it's just not not the best approach yeah you'll
40:50
probably end up injuring yourself too exactly but then then you won't be able to work
40:56
out for six weeks unless you ignore a doctor's orders exactly
41:02
um okay our next tip we've got a few more here um I like this one it's all about building activity into daily living we
41:09
talked about like cleaning like you don't think of that as like your workout for the day or I don't want to say for
41:15
the day like you have to work out every day but you don't think of that as a workout but it is moving your body like some other examples could be parking
41:22
your car further away um like depending where you work if you do drive to work can you park your car
41:27
in like a different lot I'm taking the stairs instead of the elevator when I was an intern
41:33
I worked at a hospital that it's seven floors seven stories and walk all seven
41:40
stories of course and the RDS are in the basement of course in a windowless office
41:45
very on on trend on brand card or yeah but I
41:52
wouldn't do it every time but I would try to like go from the basement to seventh floor and it was really hard
41:59
um but if you can if you're able if it makes sense to do that like once in a while taking the stairs so the elevator
42:05
could be a good way to move your body not that you should feel guilty if you ever do go from the basement to the seventh floor at the elevator like you
42:12
can totally do that too but if it does help to move your body more it could be a good thing to try out
42:18
yeah um walking the dog could be a good one
42:23
if you're able to ride your bike to work um when you travel or like if you go to
42:28
work and you have to wear like business casual perhaps like you could bring shoes with you so you can go for those walks when
42:36
you're able to um perhaps like choosing hotels that have exercise facilities or again if you
42:43
are traveling like bring something small with like a jump rope or bands or of course there are tons of body weight workouts too that you could do with
42:49
literally just your body weight and I want to point out too like these are of course really helpful tips hopefully for you to build this into
42:56
your daily life but you should never feel guilty if you don't bring your jump rope on a vacation like it's okay to
43:02
just like enjoy your vacation too yeah another way to incorporate joyful
43:08
movement is to be comfortable you don't need to be work and this is more of like
43:14
if you're wearing clothes that don't fit or aren't appropriate for the weather it
43:19
might not be comfortable and fun so like wear clothes that allow you to move and
43:25
breathe if you feel uncomfortable like showing a lot of skin I those like
43:30
workout sets are really popular where it's like the same color and I'm thinking of like women not men I
43:37
don't really know what men wear because I don't I only see Runners and we are just
43:45
shirts and shorts or like leggings but I feel like this is more popular
43:51
probably like the gym setting where like like the sports bra and likes
43:58
um if you feel uncomfortable like you don't have to look put together at the gym and you can wear like an oversized light
44:06
t-shirt leggings or like bike shorts or whatever it is that you're just comfortable and feel good in then you're
44:13
going to perform the best with whatever exercise you're
44:21
doing and luckily a lot of like clothing brands are expanding two larger sizes
44:26
and being more inclusive so like you do you want to dress cute which there's nothing wrong with that I know I like
44:32
said like you don't have to look to put together but like also some people just like
44:37
it's like the feel good look good feel good is it or whatever that phrase is
44:43
like if you feel good as well and you feel more confident in it maybe then invest in some like clothing
44:48
pieces that will make your workout more enjoyable it's kind of like just figuring out what work works best for
44:55
you from either side of it and you don't have to always like you wear clothes that you feel cute in or like you don't
45:01
have to always wear like the comfy clothes you can switch it up and do whatever kind of you're feeling that day
45:06
as well also comfortable shoes are very important I feel like no matter what
45:13
you're doing unless you're swimming I think maybe that's the only one I can think of really that doesn't need maybe
45:21
yoga any type that matter as much oh yeah yeah maybe Pilates depending what kind of
45:27
Pilates you're doing yeah but yeah most things shoes are important yeah so like
45:32
it's okay to also invest in shoes that
45:37
will be comfortable because not only is that good from like uh we've been talking about comfortability from this
45:43
standpoint but also like injury prevention we don't want you rolling an ankle or
45:49
doing anything with your feet that could lead to a long injury yeah exactly
45:58
all right our next tip is kind of obvious but our next tip for finding joyful movement is to make it fun of course
46:04
again the more fun you have with it the more you'll actually want to keep doing it and a part of this tip I'll get to it
46:11
now actually it's on the bottom of our list but it's to diversify like we keep talking about like if you like to lift
46:17
weights lift weights if you like to run go for runs but you can do like both of those things too or you could like do those and yoga you could do I think you
46:24
can literally do whatever you want to do it can actually be really beneficial for those who maybe get kind of bored to do
46:30
a lot of different things to kind of mix it up um so other ideas could be
46:35
taking like an exercise class at like a local YMCA or a gym you can like make new friends in this way too which is
46:41
always super fun um you could join like a team sport like play soccer or volleyball with
46:48
um like a team whether it's like people you know or you could make new friends doing it by yourself which could be
46:53
super fun if you're into that kind of like my nightmare but it could be fun if you're into that kind of thing
46:59
um I also want to say too that if you don't think you're very good at it it's still okay to like get out there and just like have fun with it like usually
47:06
when you're playing a team sport at our adult age like you're not like playing
47:11
with Pros I'm I'm just imagining how much you don't like everything you're saying right now I know I know you'd be
47:17
like competitive and be like we have to win especially if it was soccer I don't think you'd do well in a wreck
47:24
no um I hate being bad at things too so you will not catch me playing a sport
47:29
I'm not good at but if you like to experiment and you're
47:34
okay with being bad at things go nuts yeah yeah yeah these tips don't apply to me you're people like me who are very
47:41
competitive yeah and also anti-social at the same time like if I'm gonna join a team sport I'm
47:48
gonna know everyone who's playing they're all going to be close friends no strangers I'm not meeting new people
47:54
every week absolutely not and I'm also going to be the best one on the team too I will not be losing any
48:00
games now here we go this is up my alley workout at home that could be a great
48:06
thing to try if you are a little introverted um or if you're just like really busy like if getting like driving to the gym
48:13
being there for 30 minutes to an hour driving home showering like it doesn't fit into your schedule
48:19
um you can always do homework outside is more than fine and you can make it fun too by like turning on a TV show if that fits the
48:26
vibe or when I go for my walks I like to turn on an audiobook or a podcast those are
48:32
really great for if you're going for walks outside like having like an audiobook or a podcast um just to keep your your ears engaged
48:41
if you don't want to be left with your thoughts yeah which applies to me I'd say
48:48
we don't want to listen to those
48:54
um and I think Hannah mentioned the last one is just like incorporating a variety of movement in to keep it fun
49:02
so another little tidbit for how to incorporate joyful movement is choosing a form of exercise that makes you feel
49:09
good and the way to identify kind of like this is actually making me feel
49:14
good is like how's your mood when you get your like heart rate up and you start getting
49:20
sweaty would you rather take it slower and participate in like slower movement the beauty of it is there isn't like a
49:27
specific criteria for like you need to do x amount of low intensity and x
49:32
amount of high intensity for this long for this many times a day it's really finding like whether it's like daily
49:39
living movement that Hannah talked about with like walking upstairs or walking farther away from the car or walking
49:45
your dog and then also like finding just like different forms of exercise that you
49:52
actually enjoy that might not be that stereotypical like exercise regimen we think of with like the weight lifting
49:59
and whatnot but it could be maybe like walking in Pilates or biking whatever it is
50:07
and I feel like now I realized I jumped the gun on the different categories of
50:12
exercise you can incorporate but find some either from like the different categories or just like one you'd want
50:19
to try that would spark some Joy inside of you so like so when we think of like
50:25
well the three categories we're gonna talk about are aerobic strength and activity aerobic exercise we might think
50:31
of like walking running swimming jump roping dancing stuff like that biking
50:37
strength might be more of like those weight machines we think of going to the gym dumbbells kettlebells resistance
50:44
bands resistance bands you can do at home so it's not at the gym still can
50:49
incorporate some strength training there or even like body weight workouts you could incorporate some straight there as
50:54
well at home um for our at-home crowd who don't want to go to the gym represent
51:02
and then some different types of like activity exercise are like sports like
51:09
some of those like Rec teams uh climbing bouldering hiking kayaking stuff like
51:16
that I feel like that's what I like the best don't spoil that's our bonus question I
51:21
know I looked at that ahead of time so I started thinking about it now I know we've kind of got our answers
51:27
away a little bit today too but you'll have to listen to the most question from my actual answer yes we'll debrief yeah
51:33
people debrief and our last tip might sound a little bit backwards but our last tip is to incorporate rest because
51:39
rest is productive get it tattooed on your body you gotta rest
51:45
um I think we knew that sometimes we often forget that it's actually good like not only is it okay but it's actually a good
51:51
thing to just like chill the heck out sometimes um this is mostly a sign for myself to
51:58
do more of that it's okay it's self-awareness is key and we're not perfect that's right we're talking about
52:05
our Salon okay um I feel like that'd be a cool tattoo like the word rest and like a period
52:13
oh I like that like that's like period yeah
52:21
can we trademark that no I don't know but how could we use that
52:27
in our business we could definitely use it somehow they can make a shirt should we bring back the merch and the
52:33
shirts just say sure we can do like stickers yeah um we could do
52:40
what else do people like mugs mugs hacks oh that'd be cute hats oh
52:47
that would be cute I'd wear that but you do like monochromatic too I feel like that's coming in style a lot more
52:54
okay we'll pin that for later TBD
52:59
yeah but rest is great in a very important
53:04
it is and there are times when it might even be better to rest than to do a workout like my first thought is like if
53:11
you don't get enough sleep um I am generally a morning workout
53:16
person especially like in college I was the 5am crowd every single day for the most part which
53:23
that's a whole other story but anyway um like even if I didn't get enough sleep I would still be there like ready
53:30
to go and if I didn't if I did like allow myself to sleep in I would always feel super guilty about it but if you
53:35
get like five hours of sleep going to the gym and doing a strenuous workout adding more stress to your already
53:41
stressed tired body is not beneficial at all like there are times where asleep
53:46
actually a lot of times where sleep is going to be the best thing that you can do for yourself yeah
53:53
I'm rest in walking I'm the two most underrated things we'll talk about today
53:59
doesn't get enough love walking is so great like if that's your thing I do
54:04
especially when it's nice like it is now finally like go nuts so great yeah yeah
54:13
so overall wonderful movement is really great you can include it in like an intuitive
54:20
eating slash anti-diet slash Haze approach
54:26
it will we want exercise to not be a punishment and not fun for you it
54:33
doesn't have to be this is just a different mindset to kind of go about it that might
54:38
be a little bit more positive on like your physical health and your mental health with like
54:44
your body and exercise and potentially food as well so all in all we challenge
54:51
you to reflect on your relationship with exercise and potentially incorporate
54:57
maybe some movement that you enjoy it makes you feel good and feel good about
55:03
yourself too that always helps when you're feeling good exactly I feel like intuitive eating is
55:11
represented on social media as a thing where it is just resting and it is just eating donuts and pizza but that
55:18
wouldn't feel very good like intuitive eating is about eating things that are nutritious and doing exercise it's just
55:25
not about doing those things in a diety way so yeah it fits it'll make you feel good
55:31
that's the whole point is to make you feel good um so yeah like Emily said we challenge
55:36
you to unpack your current relationship with movement that's today's takeaway
55:41
yes so I know you want to hear what our form
55:47
of movement is but you're gonna have to check listen to the bonus question for that so yeah that wraps up today's episode
55:53
thanks so much for listening guys we'll next week and comment on the blog post
56:01
or comment on the episode post or on the website what forms of Joyful movement you like yeah you're gonna challenge
56:08
yourself to incorporate or if you're going to challenge yourself to rest that also be great
56:14
with that too we support that good luck cool all right guys bye guys see you
56:19
next week
The Beet Deets Bonus Segment
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Welcome to the seventh installment of The Beet Deets Bonus Segment! Listeners of The Up-Beet Dietitians Podcast know that each episode ends with Hannah and Emily and guests having a (usually) friendly debate or answering a "would you rather" question. Well, we want to hear your opinions, too! By becoming a subscriber of The Beet Deets, you will have first dibs on future products as well as exclusive access to future ebooks and courses. We can't wait to keep growing this TUD Bud community!
In this bonus segment, Emily and Hannah ask the question: what's your favorite form of movement?
