Shaping Up : What to do when Workouts aren't working out

We’re back to our spring goals – this week, focusing on shaping up! There’s no question that exercise plays a vital role in a vibrant life. Cardiovascular and resistance training promote weight loss, reduce stress, improve mood & boost confidence – now that’s what I’m talking about!

However, if just hearing the word exercise makes you cringe, you can never seem to find the time or you just can’t seem to stick with it – it’s time to integrate these 3 tips and re-discover your movement potential. Plus the foods that will help fuel you to the fullest. You’ll be moving like a maniac, maaaaniac in no time!

1) Ask yourself: What type of movement do I actually enjoy doing?
Exercise does not need to happen in a gym, on a treadmill or in a fitness class. If that type of activity inspires you – by all means, go for it. If it doesn’t however, take a step back and think of what does. If you’re struggling to find the motivation to move, it’s most likely because you haven’t found what works for you. Make an effort to find out what does because when you do, not only will you stick with it, but look forward to it.

2) Set a realistic goal
This is HUGE (all caps huge).When coming up with a movement plan, ask yourself: on a scale from 1 – 10, how realistic is it that I will actually accomplish this goal? Then, scale back this goal until you reach 10. In doing so, you’re setting yourself up for success. Why? "Because small targets lead to small victories, and small victories can often trigger a positive spiral of behaviour." Heck yes!

3) Reward yourself
Each week you accomplish your movement goal – reward yourself. Small incentives play a key role in sustainable change. By reinforcing your positive behaviours with a reward, you are stimulating the pleasure centre of your brain, which will help provide motivation when needed most. What will your reward be?

Foods that Fuel
Pre activity: a snack made of mostly carbohydrates and protein.

□    Small baked potato topped with Greek Yogurt + dash of cinnamon
Post activity: a balanced meal of carbohydrates and protein, without the fat, to help repair muscles after exercise.
□    Protein shake: 1 c. coconut water, ½ c. berries, 1 scoop protein powder, 1 tbsp chia seeds

Claire LeGresley, RHN

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