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2:34

Laura Hymen and welcome to Redefining

2:36

Movement, a lit podcast designed to

2:39

investigate all aspects of movement from

2:41

my background in physical therapy and

2:43

neuroscience. My mission is to help

2:45

everyone find freedom through smarter movement

2:47

patterns and compassion for ourselves and

2:49

others. So together we can live

2:51

our most uplifted lives benefiting all

2:53

beings. Welcome to our monthly Deep

2:55

Dive. I am joined as always

2:57

by my... Unbelievably gorgeous co-hose, Kristen

3:00

Williams. Oh, hey Laura, everybody. I

3:02

had so many other things to

3:04

say, but we have a lot

3:06

to say here, but I'll give

3:08

you all the props. Yeah, it's

3:10

so awful to always do this

3:12

together. We all are going to

3:14

deep dive into our theme of

3:16

the month, which is about staying

3:18

the course. And this is how

3:21

to maintain prime health and wellness.

3:23

really how to do it no

3:25

matter what time of year it

3:27

is. Because we know that there

3:29

is a lot going on in

3:31

the world. It seems like it's

3:33

only increasing the pace and all

3:35

the challenges that are happening. And

3:37

with that, it can be really

3:39

hard to maintain our own healthy

3:42

lifestyle. All of us are juggling

3:44

work, perhaps family, social obligations, and

3:46

sometimes that can lead to neglecting

3:48

our own well-being. But We need

3:50

to stay the course. in terms

3:52

of our health and wellness, because

3:54

that is truly, as we say

3:56

all the time, the key to

3:58

living a long, fulfilling, joyful life.

4:00

We know that journey isn't always

4:03

easy. We might have some speed

4:05

bumps, but really staying aware of

4:07

how we treat our body, how

4:09

we optimize our habits and our

4:11

mindset that these can all help

4:13

us keep aligned with our goals.

4:15

So we're offering some tips that

4:17

are important during any season, whether

4:19

it's a season of your the

4:21

year or a season of your

4:24

life. So if whether you're young

4:26

or you're more in the middle

4:28

age years, it's never too late

4:30

to course correct. And we have

4:32

provided a nice little guide for

4:34

you to stay on track with

4:36

your health journey, but also we're

4:38

giving some signs. that are important

4:40

to watch out for when you

4:42

might be going off course because

4:45

if we can catch ourselves by

4:47

knowing those signs we can again

4:49

course correct and stay on course.

4:51

Yeah and so I think first

4:53

and foremost one of the most

4:55

important steps in maintaining this you

4:57

know kind of health and wellness

4:59

perspective is to set clear sustainable

5:01

goals. You know you want to

5:03

have a clear sense of purpose.

5:06

So whether it's losing weight building

5:08

muscle. improving your mental health or

5:10

how you're feeling each day, increasing

5:12

your energy levels, or setting a

5:14

more specific goal, maybe running a

5:16

marathon, you know, working out three

5:18

times a week. You need to

5:20

make them number one specific, but

5:22

also achievable. I think it's quite

5:24

easy to set a lofty goal

5:27

that is then harder to attain.

5:29

So it's a lot easier to

5:31

get off course when you haven't

5:33

set a clear sustainable. and achievable

5:35

goal. You know, so for example,

5:37

instead of trying to lose 10

5:39

pounds or instead of trying to

5:41

run a marathon, start trying to

5:43

lose one to two pounds and

5:45

maybe just run a 5K. There's,

5:48

you know, couch to 5K was

5:50

the rage 20 years ago because

5:52

it really... did it was easy

5:54

achievable for people to get off

5:56

the couch and run a 5k

5:58

which is 3.1 miles which run

6:00

walk whatever and I mean there's

6:02

the studies are showing right now

6:04

that just walking 15 minutes after

6:06

you eat after every meal dramatically

6:09

improves your not only your energy

6:11

level but also just to get

6:13

that metabolism going and you know

6:15

keep people from just packing on

6:17

unnecessary pounds. So, you know, having

6:19

that long term vision for your

6:21

help helps you stay grounded and

6:23

make better daily decisions because I

6:25

think, you know, when you know,

6:27

you have to get up the

6:30

next day and meet a friend

6:32

for a walk or you're going

6:34

to your new fitness center, you're

6:36

less likely to make poor decisions.

6:38

drinking too much, eating too much,

6:40

going to bed too late. You

6:42

know, when you have a long-term

6:44

vision, you make better daily decisions.

6:46

So when your goals align with

6:48

your lifestyle, it's a lot easier

6:51

to stay the course. Absolutely. And

6:53

as we always talk about, number

6:55

two, is to be consistent. And

6:57

that consistency might take time. And

6:59

like you were mentioning, don't bite

7:01

off too much, so to speak

7:03

at the beginning. It's better to

7:05

start a habit with... you know,

7:07

smaller doses so that you are

7:09

successful and that success kind of

7:12

breeds the confidence that we need

7:14

to be more consistent. So being

7:16

consistent with our exercise and movement

7:18

is huge and it's the foundation

7:20

to maintaining our prime wellness. And

7:22

I always say pick what you

7:24

enjoy. I think walking is really

7:26

easy because we all our walkers,

7:28

like we are bipedal, we're made

7:30

to walk, but maybe you're not

7:33

a big fan of taking long

7:35

walks, but include more walking. Maybe

7:37

you love swimming. I know a

7:39

lot of people who love swimming.

7:41

I'm not a big fan of

7:43

swimming, so I wouldn't choose that

7:45

because I probably wouldn't be successful

7:47

at doing it consistently. But it's

7:49

fun to try and implement some

7:51

things when you have other elements

7:54

that are really consistent. Of course

7:56

practicing yoga, practicing lit, we know

7:58

how that amazing that feels and

8:00

how the consistency of that again

8:02

just renews our energy and renews

8:04

our inspiration to continue to stay

8:06

the course. Weightlifting, a lot of

8:08

us have started adding more weights.

8:10

This is another thing that. You

8:12

can choose in being consistent in

8:15

because that'll help strengthen your body

8:17

and it helps improve your mood

8:19

and boost your energy. So all

8:21

these things will help you feel

8:23

better. And it's important to listen

8:25

to your body and just continue

8:27

to try and be consistent. So

8:29

here are some signs that you

8:31

should know that might be taking

8:33

you off course. So if you

8:36

skip workout. kind of regularly due

8:38

to lack of motivation or feeling

8:40

too fatigue. That could be a

8:42

sign that you're going off course.

8:44

You know, sometimes it could be

8:46

like, oh, I, you know, was

8:48

going to do something like a

8:50

big hike on Saturday, but I

8:52

slept in. That's one thing. But

8:54

if it's kind of a consistent

8:57

skipping workouts. check in and get

8:59

yourself back on course because that

9:01

can always lead. I was talking

9:03

about Newton's law like things at

9:05

rest like to stay at rest

9:07

and things in motion want to

9:09

stay in motion so we we

9:11

kind of need to course correct

9:13

to get that the wheels going

9:15

again. Another sign is if you're

9:18

feeling achy or injured regularly that

9:20

might indicate you're over training or

9:22

you're not training with the best

9:24

form. Now at LIT we are

9:26

so tuned in to biome mechanics

9:28

to biome mechanics. And we hear

9:30

over and over again how much

9:32

that has helped people create this

9:34

consistency because they don't end up,

9:36

you know, tweaking something or being

9:39

injured. So if that might be

9:41

the case, hire somebody or go

9:43

somewhere or try a late class,

9:45

whatever it is, and get the

9:47

education about form. Because if you

9:49

are not, if you're over training

9:51

or you're training with not the

9:53

best form, you can really burn

9:55

out either way. That's not going

9:57

to help you stay on course.

10:00

Also, if you have decreased energy

10:02

levels, even after exercising, that could

10:04

just mean that you're pushing too

10:06

hard and you aren't giving yourself

10:08

enough recovery. So we're all about

10:10

movement, we're all about exercise, but

10:12

with that, there's the balance of

10:14

making sure that you rest and

10:16

restore well and that people can

10:18

go on either end of the

10:21

scale. they can under you know

10:23

under move and they can over

10:25

move or or do too much

10:27

and add too much load and

10:29

not give themselves enough recovery. So

10:31

just know these signs and catch

10:33

them so that it doesn't lead

10:35

you to just burning out. Well,

10:37

I love that you pointed that

10:39

out because so often we think

10:42

of going off course as meaning

10:44

not doing what we set out

10:46

to do, but it can absolutely

10:48

mean just like you said overdoing,

10:50

which then you get hurt and

10:52

you have to go off course

10:54

sometimes to rest and recover when

10:56

if we just make those better

10:58

daily choices and and I love

11:00

that you mentioned choosing something that

11:03

you like to do really is

11:05

a is a good way to

11:07

just set yourself up for success

11:09

and you know number three is

11:11

prioritizing quality nutrition you know we

11:13

need our bodies need fuel I

11:15

used to when I was in

11:17

PT school I had several jobs

11:19

and one of them was working

11:21

at a wraps and smoothie place.

11:24

It was called Polani Drive. I

11:26

went back when we went back

11:28

to visit Richmond this this last

11:30

summer. I went in. I was

11:32

like Polani Drive. It's still open.

11:34

Let's go. And this is 20

11:36

years ago. 20 plus years ago.

11:38

25 years ago. I was there.

11:40

walk in still there still had

11:42

my favorite things but it was

11:45

it was it was run it

11:47

was started by an ironman triathlete

11:49

and why I bring this up

11:51

is I clearly recall he used

11:53

to call it feeding not eating

11:55

because he was fueling his body

11:57

he was literally feeding what he

11:59

was depleting and we need to

12:01

do that. By the way, I

12:03

saw him, he's still working there.

12:06

It's just, it was crazy. He

12:08

recognized me and it was, it was

12:10

a really fun little reunion. But,

12:12

you know, eating that balanced diet

12:14

of, you know, foods that are

12:16

rich in vegetables, lean proteins,

12:19

healthy fats. They're that fuel

12:21

that we need to properly

12:23

maintain our energy level when

12:25

we exercise, you know, avoiding

12:28

restrictive diets that leave you

12:30

feeling deprived. And so I

12:32

think we have to be

12:34

very careful when we set

12:37

the goals of weight loss

12:39

and we're adding exercise that

12:41

we're still appropriately fueling. We

12:43

see this happen a lot to

12:45

girls and men, but especially women

12:48

who are in endurance sports.

12:50

track from cross-country runners

12:53

where they become so focused on that

12:55

lean body type that they are not

12:57

fueling to meet what they are doing

12:59

and they start to lose their

13:01

menstrual cycle. You know, we want

13:03

to make positive health choices. So,

13:05

you know, making sure that you're

13:08

not restricting your diet too much

13:10

in order to meet your goal. Embrace

13:12

a mindful eating. where you focus on

13:14

how the food makes you feel. So if

13:16

you eat it and you feel tired

13:18

afterwards, maybe that's not the best thing

13:20

for your body. We're not all wearing

13:23

blood glucose monitors, but your body will

13:25

tell you, you know, you usually can

13:27

feel when you eat something and you

13:29

feel energized when you eat something and

13:31

go into the food coma. So some

13:33

signs that you might be going off

13:36

course with your diet would be a

13:38

constant craving, especially for sugary or

13:40

processed foods. When you eat sugar, It's

13:42

got a, especially the process,

13:44

the refined sugar, really has

13:46

an addictive type of feeling where

13:49

you start to crave more. So

13:51

if you're craving that sugary stuff,

13:53

it could be an instance that

13:55

you're eating too much of it. We're

13:57

going through all of our birthdays.

14:00

right now I've had more cakes

14:02

and cookies in this house that

14:04

oh my gosh and so going

14:06

away for the weekend and not

14:08

eating that stuff was so good

14:10

because I was eating it every

14:12

single day and it was like

14:14

oh I don't really need that

14:16

feeling sluggish or bloated after meals

14:18

you know can really get you

14:20

to go off course because you're

14:22

gonna feel you're going to create

14:25

an imbalance and feel that imbalance

14:27

in your body. You know, our

14:29

body does respond to what we're

14:31

putting in it. And then also

14:33

emotional eating is a very common

14:35

way that people will go off

14:37

course where you're sad, you eat

14:39

too much. Emotional eating can also

14:41

be when you're stressed, you eat

14:43

less. I'm definitely, I'm a stress

14:45

weight loser. A lot of people

14:47

are stress weight gainers. So, you

14:50

know, really watching that you're not

14:52

just eating when you're bored when

14:54

you're bored. or when you're, you

14:56

know, have nothing better to do.

14:58

So making sure that when you're

15:00

trying to stay on course that

15:02

your nutrition is serving a purpose

15:04

and it's serving the purpose to

15:06

fuel your body in the best

15:08

way possible. As

15:12

you may already know, not all

15:14

movement practices are designed equally. In

15:16

the lit yoga method, we help

15:18

you retrain your brain and body

15:21

to move better for everyday life.

15:23

Our online platform, The Lit Daily,

15:25

is designed for easy convenience with

15:27

a robust offering of class types

15:29

so you can boost your energy

15:31

while getting stress relief. When we

15:33

move better, we feel better. So

15:35

sign up for our free one-week

15:38

trial and see how getting lit

15:40

can help you feel your best

15:42

today and for years to come.

15:44

Oh and I love how you

15:46

said it is you know you're

15:48

feeding you're not eating because that

15:50

really changes the perspective. I mean

15:52

this food is a huge part

15:55

of our wellness because it is

15:57

what when we feed ourselves we're

15:59

feeling ourselves we're helping our energy

16:01

and conversely when We're not eating

16:03

the best. Our bodies tell us

16:05

that by all the things that

16:07

you were talking about, whether we

16:09

feel bloated or lacking energy. And

16:12

so I think it is, even

16:14

though we're not nutritionists, this is

16:16

a huge part of staying on

16:18

course is making sure that you're

16:20

adequately eating, you're eating all the

16:22

great balanced whole foods, primarily diet,

16:24

and also drinking a lot of

16:26

water, right? That's hydration super important.

16:29

In addition to that, another tip

16:31

is on mental health and mindfulness.

16:33

And we know true wellness always

16:35

encompasses mental health and emotional health.

16:37

And many of these things are

16:39

intertwined, like when you are moving

16:41

and you're eating well, inevitably you

16:43

tend to have a brighter outlook

16:46

because you have more energy. You're

16:48

just more vibrant. But additional things

16:50

you can do is practice some

16:52

stress relieving type of classes, deep

16:54

breathing, journaling if that's your jam,

16:56

meditative movement, walking in the woods,

16:58

anything that will help you. calm

17:00

your nervous system, but also help

17:03

you increase your focus and your

17:05

overall mood, it's going to be

17:07

really helpful. The things that might

17:09

be signs that you're going off

17:11

course, feeling overwhelmed, feeling anxious or

17:13

just chronically stressed. We've all been

17:15

there, and certainly there's different seasons

17:17

of life that make that much

17:20

more possible. And that's we should

17:22

just robustly be prepared for that.

17:24

you know, some things we can't

17:26

be prepared for. A big change,

17:28

a death in the family, you

17:30

know, a loss of a job

17:32

that you didn't expect. There's things

17:34

that can really put you in

17:37

a position of being burdened with

17:39

stress or anxiety, but the more

17:41

we prime ourselves on a daily

17:43

basis, it'll help us come back

17:45

to being on course. So it

17:47

doesn't mean you're not going to

17:49

veer off. It's just again coming

17:51

back. The other thing that is

17:53

a sign is is it that

17:56

tendency to avoid self-care practices because

17:58

of time or perceived lack of

18:00

energy. I think this is a

18:02

huge one. The amount of time

18:04

we hear from people on the

18:06

platform people we teach in person

18:08

people we might meet our friends

18:10

all of us can think of

18:13

examples where people feel too busy

18:15

to take care of themselves and

18:17

that never has made sense to

18:19

me and I'm just grateful that

18:21

was never an issue for me

18:23

because for my young age I

18:25

knew that when I took care

18:27

of myself I was just a

18:30

better human and then you know

18:32

once I got married I was

18:34

a better partner and then once

18:36

I had kids I was a

18:38

way better parent if I first

18:40

took care of myself but that

18:42

isn't always the the messaging we

18:44

get whether it's culturally socially within

18:47

the family that we need to

18:49

take care of ourselves and it

18:51

isn't selfish it's absolutely an imperative.

18:53

So if you find yourself that

18:55

you are avoiding that because of

18:57

this perceived lack of energy or

18:59

time, everybody has the same amount

19:01

of time and you deserve to

19:04

dedicate some of that time during

19:06

the day to you. And what's

19:08

crazy is. you will get more

19:10

perceived time to do things when

19:12

you've taken care of yourself, right?

19:14

We've all had those days where

19:16

we didn't really exercise or move

19:18

and the day just kind of

19:21

flies by even though you do,

19:23

don't do a lot. When you

19:25

have some productivity in the form

19:27

of movement or self care, it's

19:29

like you gain hours of the

19:31

day because you have more energy.

19:33

Another sign might be difficulty sleeping

19:35

or you're constantly irritable, which is

19:38

just... This kind of on the

19:40

same lines. If you're not resting,

19:42

recovering, if you're not kind of

19:44

decompressing, it really puts you in

19:46

a state of irritability. So that's

19:48

just a sign to get back

19:50

on course, start moving, start taking

19:52

care of yourself, and start doing

19:55

some of these practices for self-care.

19:57

Yeah. I mean, goodness gracious, number

19:59

five, quality sleep. I mean, sleep

20:01

is the cornerstone of wellness. I

20:03

mean, a restful night sleep really

20:05

helps your body to recover, your

20:07

brain function, you know, is at

20:09

its best when you have a

20:12

good night sleep. And it really

20:14

also helps regulate your hormones. And

20:16

so I can't tell you the

20:18

number of times, even this weekend,

20:20

I heard someone say, sleep when

20:22

I'm dead. I just I've never

20:24

prescribed to that. I'm one of

20:26

those. Call it lucky or not

20:29

lucky. I'm very I'm laughing with

20:31

somebody. I'm like a rooster, you

20:33

know, when it gets dark, my

20:35

butt wants to be in bed.

20:37

But that's evident. You know, the

20:39

roosters got it right. I'm like,

20:41

right awake. So, but that's gonna

20:43

if we really prescribe, you know,

20:46

the roosters got it right. Yeah,

20:48

roosters is getting. You see it

20:50

in your dogs even, your cats.

20:52

They're getting their quality sleep because

20:54

they aren't in a, I'll sleep

20:56

when I die, mentality. You know,

20:58

we want to aim for seven

21:00

to nine hours of quality sleep.

21:03

I am notoriously, so I've always,

21:05

you guys, everybody knows I struggle

21:07

with sleeping. I'm a, for me,

21:09

I'm a really aggressive dreamer, but

21:11

I still stay in bed. for

21:13

seven to nine hours. So even

21:15

if I'm not sleeping, I am

21:17

resting. So I'm not getting up

21:20

and getting on my phone. I'm

21:22

not getting up and doing work.

21:24

I might be lying there with

21:26

my eyes closed, fuming, but I'm

21:28

still, I feel like I'm still

21:30

resting. And I think the amount

21:32

of energy I have throughout a

21:34

day is evidence of that. So,

21:37

you know, some signs that you

21:39

might be going off course with

21:41

your sleep hygiene with your sleep

21:43

hygiene is, you know, struggling to

21:45

fall asleep or stay asleep. I

21:47

really work on what I drink

21:49

before I go to bed. You

21:51

know, I do not have any

21:54

caffeine. I try not to have

21:56

it after 1 p.m. My husband

21:58

can drink it. diet Coke or

22:00

what up for dinner, he can

22:02

have ice tea, my kids can

22:04

have a cup of coffee, not

22:06

me. That is going to, I

22:09

know my body, it will keep

22:11

me up. I'm extremely sensitive to

22:13

caffeine and on the flip side,

22:15

relying on caffeine or other stimulants

22:18

to get through the day is

22:20

going to send your sleep hygiene.

22:22

off course, and this quality sleep

22:25

really is a big, big part

22:27

of being able to maintain this

22:29

healthy lifestyle that we're kind of

22:32

talking about this, this getting that

22:34

course correction can start with your

22:36

sleep. So if you find that

22:39

you're struggling to fall asleep or

22:41

stay asleep, you're relying on

22:43

caffeine to stay awake, you might be

22:45

going off course. Also if you wake

22:47

up feeling tired, despite a full

22:50

night's rest. You know, that's why

22:52

I even though I'm not a great

22:54

sleeper, I feel like I have

22:56

good sleep hygiene because I'm rarely

22:58

fatigued. You know, I do not, and

23:00

I rarely nap because it's another

23:03

thing, taking naps will mess up my

23:05

sleep hygiene. So I would rather get,

23:07

if I feel tired, I'll get up,

23:09

I'll go take a walk and I'll

23:11

do something to wake me up.

23:14

You know, so really monitoring what

23:16

you're doing and how you're

23:18

responding to. the signals that your

23:20

body is giving you. And some people can

23:22

take a nap and still go back to

23:24

bed. I'm lucky for them, you know, but I

23:27

know my own hygiene. And so I think

23:29

getting to know your body, what it needs,

23:31

when it comes to sleep, when it

23:33

comes to nutrition, all the things we're

23:35

talking about is really so important, you

23:37

know, for this staying the course. Yes,

23:39

and I love that you, you know,

23:41

you mentioned when you're feeling tired, you'll

23:43

get up and move. Because even

23:46

if you have had a, you

23:48

know, not a good night's sleep

23:50

or several nights and not sleeping

23:52

that well, and it might seem

23:54

like the last thing you want

23:56

to do is start moving, but

23:58

actually that's like that. that little

24:00

medicine that you need to then get

24:03

back on track. Because otherwise it can

24:05

just become this big blur of fatigue.

24:07

And so even if you are feeling

24:09

a little tired because of lack of

24:12

sleep or not sleeping well or whatever

24:14

reason just try and get up and

24:16

move a little bit and that will

24:19

actually help your sleep I was just

24:21

talking to some of the other day

24:23

about this. Who has sleep issues and

24:26

I'm like how much are you getting

24:28

up during the day and moving are

24:30

you getting some sunlight during the day

24:33

because all these signals like the rooster.

24:35

We need them. They're moving around, they're

24:37

getting that daylight, sun, height, you know,

24:40

at the highest point of the day

24:42

is really good to get some sunlight

24:44

in your eyes, so that your biorithms

24:46

are going to be back on track.

24:49

The other thing that's going to help

24:51

is just tracking your progress, but being

24:53

really gentle and flexible. It's some people

24:56

are really, they love spreadsheets, they love

24:58

tracking on data and all of that,

25:00

and all of that, and that's. Awesome

25:03

if that's you everybody knows who you

25:05

know what is your appealing thing. And

25:07

I like to track my sleep and

25:10

my or a ring but I have

25:12

you know we can track our progress

25:14

but we also want to be flexible

25:17

because if we're if we're not flexible

25:19

that that can sometime if we're too

25:21

caught up in numbers that can. that

25:23

can work against us. So we want

25:26

the tracking of data or progress, however

25:28

way you want to do it. We

25:30

want it to be motivating, but also

25:33

not get too lost in it. So

25:35

whether you're tracking a number of steps

25:37

or how you slept or tracking weight

25:40

loss or muscle gain or even mental

25:42

health progress, we need to be flexible

25:44

and gentle on ourselves because we know

25:47

that life will get in the way.

25:49

Things will come up. and that's all

25:51

okay because that's part of life. It's

25:54

just when we're on this course, it's

25:56

not a straight line, it's more like

25:58

a spectrum and we just want to

26:01

be on it and stay on it

26:03

as much as possible and then quickly

26:05

be able to. correct when not. So

26:07

some signs you might be off course

26:10

in this tracking of your progress is

26:12

when you feel discouraged easily by small

26:14

setbacks, you know, so that then you

26:17

just kind of. abandon your healthy habits.

26:19

And this circles back to that whole

26:21

idea of taking small bites, you don't

26:24

get into any kind of negative cycle.

26:26

You know, this is why so many

26:28

years resolutions don't work and they have

26:31

such a negative connotation attached to them

26:33

because people make these lofty goals. They're

26:35

at it, they're at it, they join

26:38

a gym in January, and then they,

26:40

you know, come May, they look at

26:42

maybe... like how many times they've gone

26:44

and they haven't gone that much at

26:47

all. They did a lot at first

26:49

and then they just lot kind of

26:51

petered out. And so you don't want

26:54

to Peter out. There's going to be

26:56

setbacks, but try not abandon the healthy

26:58

habits. That's like, don't abandon yourself ever.

27:01

And when you abandon healthy habits, you

27:03

are in essence abandoning yourself. So be

27:05

okay with that. There's going to be

27:08

some setbacks. Sometimes people are training for

27:10

something and they have, you know, an

27:12

overuse injury and it's a bummer. It

27:15

doesn't mean that they're necessarily going to

27:17

be able to do that, that performance

27:19

that they were training for, but they

27:21

can still keep moving and also think,

27:24

okay, when I'm healthier, I'll get back

27:26

on track for this bigger event. Also,

27:28

if you're really overly rigid, you can,

27:31

you can tend to burn out as

27:33

well there. So have a plan, but

27:35

your plan is always subject to change

27:38

to change. So, you know, there's people

27:40

out there who if people, you know,

27:42

they had friends visiting, they're going to

27:45

still do that 12 mile run no

27:47

matter what. And that's okay, but it's

27:49

also nice if you, if you have

27:52

friends visiting, you're like, I'm not going

27:54

to do that 12 mile run today

27:56

or I'll, I'll do it in two

27:59

days or something having a little bit

28:01

of adaptability to circumstances, because then you're,

28:03

you're going to feel more excited and

28:05

motivated and motivated to continue. in the

28:08

activities that used to motivate. you. And

28:10

that might be just a sign to

28:12

shake things up to not abandon your

28:15

effort, but to just shake things up.

28:17

So that's one reason again on lit

28:19

we try and, you know, you're not

28:22

doing the same routine every single time,

28:24

you're not always doing the same sequence

28:26

every single time, because we need that

28:29

stimulation and excitement. It's good for our

28:31

brain, it's good for our body, and

28:33

that does keep us on on track.

28:36

So whatever. you and whenever you do

28:38

go off course just try and use

28:40

these tips to come back and you

28:42

know be gentle on yourself. I love

28:45

you mentioned that you know about the

28:47

rigidity with routines and when you have

28:49

something come up and we're you and

28:52

I are leaving for Greece yay in

28:54

a few days and I'm actually believe

28:56

it or not running it's a half

28:59

marathon the weekend after we get back

29:01

and so you know when I signed

29:03

up for this I was sort of

29:06

not really thinking about how that might

29:08

affect my training and you know you

29:10

could literally look at that go oh

29:13

my gosh I need to bring my

29:15

running shoes I need to run a

29:17

long run while I'm there guess what

29:20

I'm not gonna I'm gonna bring my

29:22

shoes I might get on the beach

29:24

once or twice but you know I

29:26

just was like hmm today for my

29:29

long run I went a little further

29:31

so I'm knowing I'm not going to

29:33

do that for the week and that

29:36

that's how I'm staying on course. It's

29:38

not stressing me out. It's, you know,

29:40

your husband Mark did an ultra run.

29:43

He had an injury. Didn't stress him

29:45

out. And she's like, you know what,

29:47

I'm going to take that week off.

29:50

I'm going to change my taper. So

29:52

that's really that, you know, not being

29:54

rigid. And a lot of it, you

29:57

know, is this, this, this final point

29:59

is checking in with a support system,

30:01

you know, you know. Having a community

30:03

to help you meet these goals is

30:06

important. So if something goes wrong, if

30:08

you have an injury, I had a

30:10

friend who was running a half marathon

30:13

a couple weeks ago, right leading up

30:15

to it, her hip was bothering her.

30:17

I right away said, do this class,

30:20

do this class. I gave her three

30:22

classes. on LIT daily, she treated herself

30:24

and was able to run that with

30:27

with no issue. So, you know, checking

30:29

in, whether it's friends, family, a health

30:31

care professional, having someone to not only

30:34

hold you accountable so doing stuff with

30:36

friends, but also encourage you to stay

30:38

consistent to treat your body if you

30:40

get injured can go a long way.

30:43

So some signs that you might be

30:45

going off course with a community is

30:47

if you're kind of isolating yourself from

30:50

people who might support your healthy habits.

30:52

So let's say you have a friend

30:54

who you know does like you guys

30:57

run every week and then you're like,

30:59

you know what, I've got something else

31:01

to do. If you find that you're

31:04

avoiding that, hopefully that friend will hold

31:06

you accountable, but that's kind of a

31:08

sign that you might be going off

31:11

course. Doing stuff with friends goes a

31:13

long way to keep you on course

31:15

because you're accountable to them. Neglecting your

31:18

regular check-ins with your fitness trainer, therapist,

31:20

nutritionist, whatever. You know, these are signs

31:22

that you're going off course. You are,

31:24

you're, you're not showing up for whatever

31:27

reason. I say, always say, be compassionate

31:29

to yourself for whatever reason that is

31:31

because it's real. once you recognize that

31:34

you're straying, that's your sign to start

31:36

to make your way back on course.

31:38

And then also relying on maybe some

31:41

unhealthy social influences that may encourage poor

31:43

lifestyle choices. I mean, you know, if

31:45

you're hanging out with someone that's, you

31:48

know, not an exercise or not a

31:50

good eater, not a healthy drinker, we're

31:52

creatures of community and we tend to

31:55

do what what we surround ourselves with.

31:57

So, you know, maybe making better choices

31:59

there unless you are someone who happens

32:01

to have a really strong ability to

32:04

withstand peer pressure, which, you know, again,

32:06

I am all about being compassionate. And

32:08

so, you know, kind of our final

32:11

thoughts on this is be compassionate with

32:13

yourself on staying the course because it

32:15

really is about balance and balance like

32:18

I love that you said Laura it's

32:20

not a straight line you know you're

32:22

walking that balance beam you're gonna wiggle

32:25

you might fall off get back on

32:27

it is not about perfection you know

32:29

it's a practice it's about making intentional

32:32

choices that contribute to your long-term health

32:34

and wellness your well-being listening to your

32:36

body learn to know what it's telling

32:38

you and then being compassionate to yourself

32:41

if you stray being compassionate to yourself

32:43

if you get injured that it's maybe

32:45

not anything you did wrong it's just

32:48

that life happens you know I get

32:50

injured and I'm like Kristen you knew

32:52

better but I'm like okay I knew

32:55

better but I'm not gonna beat myself

32:57

up about it I'm just gonna move

32:59

on You know, and adjust as necessary

33:02

because when you recognize these signs of

33:04

going off course earlier, it's a heck

33:06

of a lot easier to get back

33:09

on the balance beam if you fall

33:11

off, you get right back on. So

33:13

stay flexible, stay consistent, and most importantly,

33:16

stay kind to yourself. Yes, amen, stay

33:18

kind to yourself. And I think in

33:20

summary, it's like prioritize yourself. without burdening

33:22

yourself, right? You should be the priority

33:25

because you are the only one ultimately

33:27

in charge of you. You have support

33:29

systems around you, family, friends, maybe you're

33:32

tracking your progress and all these kind

33:34

of ways, but at the end of

33:36

the day, it's really in your hands.

33:39

And so be gentle, but also create

33:41

that consistency because you're the one that's

33:43

going, you're the one leading, you're the

33:46

one leading your life, you're the one

33:48

living your life, and you deserve those

33:50

self-care routines that are going to keep

33:53

you vibrant and thriving and staying on

33:55

course. And as always, you know that

33:57

we are pulling your cue. Thank

34:00

you for joining us

34:02

on this episode of

34:05

Redefining Movement. If you

34:07

like what you've heard,

34:10

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