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[Ling Baus]

Most of the time, resolutions are too big, too unrealistic, they are viewed as a quick fix sprint to the finish line, not a long haul marathon. You need to start slower so you can finish strong but most people start out sprinting and burn out quickly.

STEP 1: Understand that improving any area of your life is not a temporary fix. Stay away from the 30 day challenge and just concentrate on building on what you are already doing. Break your goal up into manageable steps or progressions.

You have anxiety/depression and are a little overweight; your doctor tells you to start exercising to help with your mental health and weight loss. You make yourself go to the gym because losing weight is your main motivation but within the process you discover that your symptoms of depression and anxiety are drastically reduced. You discover that the best part about exercising are the endorphins and the blast of confidence you get from finishing a workout and getting stronger.

STEP 5: Find a support system to keep you accountable. Accountability will help with discipline and that is the number one factor for success because when the New Year New Me motivation wears off, discipline and accountability will see you through.

When you exercise you increase your blood flow helping your blood carry oxygen and nutrients throughout your body. When your vital organs receive more oxygen and nutrients they can do their job more efficiently thereby stealing less of your energy to keep your body functioning optimally and giving you more energy to do the things you want to do.

Our mitochondria or energy cell health is critical to our overall health, they help our vital organs function properly. They are especially important for your cardiac system which requires a lot of energy to work. In fact, mitochondrial dysfunction can cause heart abnormalities. When we exercise, we boost production of our mitochondria cells which regulates metabolic energy and gives our heart and lungs more power to work properly, increasing our overall energy.

Exercise will not directly help your food digest, it is not advisable to exercise immediately after a heavy meal; but overtime, as we increase our cardio and muscular endurance, our body needs less energy to do physical activity and can divert that energy to digesting food. After we eat a meal, our blood sugar increases, exercise also aids in regulating blood sugar which helps us digest our food easily.

Many people feel tired frequently due to feelings of depression, anxiety, and stress, but when we exercise, we release those feel good endorphins which can give you a boost of positive energy to power you through your day. If you struggle with mental health issues, try to bang out a workout before you get drained by the day. For some people a morning workout will help immensely, for others it might be midday, and many enjoy working out in the evening so they are tired out for bedtime. Find a routine that works for you!

Imagine spending 3 hours less a week with your family to work on yourself but the time you do spend with them is amplified by your upbeat mood, your energy to do, to play, and to engage. Imagine your children watching you taking care of your health and growing up understanding the importance of movement and self care. How many times are you going to put yourself last before you realize that by neglecting your own self care you are impacting your ability to be truly present.

When you think about the benefits of exercise, most people think about the big external changes like weight loss or muscle definition and we forget to think about how exercise can change us in the small, incremental ways that add up to big gains. When we only consider external benefits, we can easily get discouraged by the lack of fast results and we fail to realize that on an hourly, daily, and weekly basis, we are benefiting from consistent physical activity.

What kind of changes can you look forward to when you start a new exercise program? What are some things you need to take into account to truly appreciate your fitness journey? We all know that the DOMS (delayed onset muscle soreness) is usually inevitable after an extended period of inactivity, or after we ramp up the intensity of our workouts but how can exercise change us physiologically, psychologically, and how can exercise improve our quality of life? How can exercise affect us internally and externally? What are the short term and long term benefits of exercise?

In addition to lowering your blood sugar, exercise can help reduce your risk of complications from diabetes and if you are someone who is at-risk of type 2 diabetes (for example women with PCOS), exercise can help prevent you from getting it altogether; (combined with a healthy diet of course).

Weight bearing exercises improve bone density by forcing your body to adapt to the increased pressure by building more bone (becoming denser). You need to back up your exercise program with adequate nutrition to support this process so consuming enough calcium and vitamin D also play a key role in optimal bone health.

Metabolism is the process of turning your food into fuel and how well your metabolism works will determine how efficiently you process the calories you consume. Most of your energy is burned at rest, every organ in your body uses your metabolism to keep it functioning. Your major organs use about half of your resting energy and your digestive system and your muscles use most of the other half. Your Basal Metabolic Rate (resting rate) accounts for over 60% of your energy burned and exercise or general activity burns between 10-30%. Your Basal Metabolic Rate depends on a variety of factors like age, gender (for women-the luteal phase), genetics, and how much lean muscle you have.

There are studies that show that regular exercise can improve sleep quality, can decrease insomnia and that a lack of exercise can actually induce insomnia. There are 3 main theories that explain the exercise-sleep relationship; core temperature change, reduce feelings of anxiety and depression, can reset your internal clock.

When you exercise, your body heats up, afterwards, at rest, it cools down; this process is similar to what your body does when you go to sleep. Thus your body will be triggered hen its time to wind down, to go to sleep.

This is an easy one, exercise releases those super charged endorphins which has the power to make us happy, reduce irritability, and think positive thoughts. This is my favourite, most direct and immediate effect of exercise.

Rewiring our brains to include daily movement as a fundamental part of the day is no easy task but prioritizing our health has a tangible, long lasting, and deeply beneficial effect on our quality of life.

At MoFitness, we know that you need to work hard to see results, you need to be committed to your goals and stay consistent through the process. We know that pushing your limits will create change but that you need to do it safely, progress steadily, and learn to rest when you need it. We also know that the fitness industry likes to tell you to go hard or go home, no pain no gain, and all that; and while there is a grain of truth to that, it does not mean you should be working out at maximum intensity 7 days a week and ignoring things that make you hurt.

Recovery days are both mentally and physically integral to a balanced fitness regimen and overall lifestyle. Giving 110% everyday will certainly drain you, making you less likely to stick with your plan and much more likely to take extended fitness breaks to recharge. Scheduling in recovery days each week makes it much easier to get your workouts done when you know that tomorrow, you get to be a couch potato. However, you should keep your weekly workout plan somewhat fluid; if you are too sore to hit the gym, or feel overwhelmed, or burnt out; have an unscheduled rest day and appreciate every minute of it. Not only are recovery days essential but they are also supremely beneficial.

What internally motivates you to move your body and seek a healthier, active lifestyle? For example: do you want to feel stronger, more confident, and energetic? Do you want to relieve aches and pains that come from leading a sedentary lifestyle? Or are you an avid endorphin chaser that has hit a wall and wants to make a change?

Ask yourself on a scale of 1-10, how likely are you to stick with a goal (Ex. Exercising 3 times/week) if the answer is less than 8 out of 10, you will most certainly not meet your goal. Adjust your goal until your answer is 8 or higher and you will most likely succeed.

If committing to an hour long session at the gym or Bootcamp class feels daunting, then start with 20 minutes a few times a week. Some studios offer 30 minute classes, or you could work with a trainer to write you a 30 minute workout program. Heading out for a 20 minute bike ride or walk is better than doing 0 minutes and you will feel much better physically and mentally for having moved your body. You can gradually work your way up to the recommended 150 minutes of weekly activity.

On the other end of the spectrum, if you feel like the only way you will commit to a fitness routine is to make it official, look for a 4-6 week training program that takes into account your fitness level, your personal goals, and keeps you accountable.

Often when people jump into a new fitness regimen, they have an all or nothing mentality; this mentality is certainly fed by the fitness industry telling you that to be fit you have to be 110% committed. This mindset can lead people into dangerous territory, particularly when it comes to over training. Rest days, and active recovery are just as essential to your training program as your gym days. Cool down, stretching and recovery help your body heal and ultimately get faster and stronger more efficiently. Recovery looks like stretching, yin yoga, taking a walk, getting a massage, stretching, meditation, gardening, etc. Your body and your mind will benefit from these recovery activities, giving you time to enjoy other things which creates a more balanced lifestyle.

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