In the final stage of starting to get active the focus is on actually starting to move. Feel free to move in any way which suits you and here are some lessons I’ve learned along the way when turning getting active into part of my permanent lifestyle.
This stage is called, Becoming the Kinetic Energetic.
Balance Ambition and Attainability
With running, it is tempting to go for straight for the big distances. A training plan says you can run a half marathon in 8 weeks, so why shouldn’t you? If you train hard you’ll get results quickly right?
Unfortunately, fitness isn’t always a direct correlative relationship of input vs results. We are human beings not machines: we can’t force out bodies to stick to a constant progressive plan as figured by an algorithm. Injuries happen. Overuse injuries and obtaining injuries from increasing your exercise load too quickly are very real – and are not something be ploughed on through in the name of ‘mind over matter’.
Our bodies do things that may not fall in line with our plans and ambitions. Being realistic with self expectations and self compassionate throughout your journey will harbour much greater results than literally beating your body up physically in order to run too far a distance in too short a time, or dead lift too many Kgs too quickly – and that’s OK.
I can however, make slow progress in line with how my body adapts. I can gain more than climbing higher grades and running faster miles from my journey. This way I maintain a level of ambition and sense of progress that becomes very enticing from exercising, whilst also respecting my body and capabilities. You can too.
Engage with Online Communities for your Activity
I don’t mean follow a bunch of Insta models with chiseled muscle definition and a body shape that requires an unhealthy level of obsession to achieve. What I mean is, if you don’t know anyone who wants to get into your activity with you, go find your people.
One way of doing this is the web – Meet Up, and local clubs and Facebook groups are a great place to start. Engaging in an ongoing conversation with others like you about your journeys, encouraging one another is a great source or virtual community. Some members may be inspiring to you, and you never know, you may yourself inspire others. You may meet up at an event and do it together – there are hundreds of people just like you who have done just that, and for as scary as that may initially seem – you’ll meet some bloody brilliant people.
Together we’re stronger.
Make it social
Working out alone can be a good time to clear your mind, focus on yourself and take time out from your day. For years, I ran solo, I went to the gym on my own, and I only climbed in a group because you kind of need someone to belay you – until I discovered bouldering could become a solitary activity also. I enjoy being alone, and know that not everyone likes being alone as much as I do.
For years I totally underestimated the value of working out with others, undervaluing the greater benefit of running with friends, and enjoying the company of other people in a positive space. Since this bomb has dropped, I regularly go to running crew each week.
It has become a place to forge friendships who share my passions. It has become a place to shake out the cobwebs of stagnation from a low mood in the company of others, a place to celebrate achievements of one another and a safe place of acceptance.
The benefit of human contact on a regular basis is something I never valued, until now. And as an awkward introvert who is usually immersed in swathes of social awkwardness I have found the fitness people, and the running crew to be a very non-judgmental and friendly bunch. It may not feel right with the first group you run, yogi or climb with, but keep trying – eventually a you’ll find yourself a you-shaped space to be the missing piece to a jigsaw of a crew you never even knew about before.
Embrace the Power of Post Exercise Mindfulness
After a work out take time to sit, breathe and be mindful about how your body and mind are feeling. Just taking a moment to do so gives you time to reflect on where you’re at, how you’re feeling physically and emotionally. Is something bothering you? Is there something you want to work on? Is there a niggle in your knee that needs attention? Or are you just feeling totally zen and absorbing as much of that as possible for a moment? Stop to smell the flowers.
Don’t Focus on Weight or Size
Weight loss is a viable goal for many but I would definitely never advocate obtaining a certain clothes size or goal weight to be the main or only reason for incorporating physical activity into your life. It is claimed that weighing yourself regularly can help with weight loss in numerous research papers.
However, focusing on weight alone can become very disheartening and a very damaging relationship with yourself. There is no self compassion or love in weighing yourself every day. This gives the scales too much power.
Use the scales if you need to but don’t enslave yourself to them. They’re a tool and deserve no power in your life beyond that. Be real with the scales and let them be real with you – and leave it at that.
Pushing your physical boundaries can be an emotional journey. Let it.
Pushing yourself, breaking yourself down in order to build yourself up is so much more than a physical journey. ‘Your body is capable, it’s your mind you have to convince’ and this can be a very complicated and windy path of self realisation and discovery.
Sometimes it will be a struggle, other times you’ll smash your own expectations and it’ll feel emotional. You may want to shout or cheer, or even cry – this is entirely OK. Emotions are OK, and pushing yourself in order to break self-inflicted boundaries and achieving your fitness goals can be an emotional journey. Let yourself own it.
Stop believing in tomorrow. Start today
Tomorrow I’ll start running. Ok, It’s Wednesday and I didn’t go – I’ll start over on Monday. Next week is definitely the day I’m going to start going to the gym. I’ve signed up now, there’s no excuse, other than the excuse you’ll give to yourself when Monday comes.
Stop giving tomorrow so much power. The day is today. What can you do today to prepare yourself and take a step in the right direction? It might not be lacing up right now, but maybe it’s thinking of how you could start. Something may be in the way at the moment: work, study or commitments, so tomorrow may be necessary sometimes but put a deadline on it.
After a month of tomorrow’s start switching to today thinking. Tomorrow will be better from the actions you make today. Get yourself out there. Show yourself what you’re made of – and have a bloody good time doing it!
There is a difference in the mentality around ‘rules’ and ‘guidelines’ that differentiate the mindset involved with abiding by one to the mindset of incorporating the other. Rules are rigid. By eating in accordance with rules we limit our scope to enjoy life or live with a relative flexibility that is required in order to not be at constant battle with your will and that of the universe.
However, does this mean that we should eat what we want and consume at wild abandon? I wouldn’t say so. By being mindless of our relationship with food, and what we are eating we lose insight into whether we are full or hungry, whether we REALLY want that piece of cake or if we’re eating it out of an unintended routine, or boredom.
Guidelines however, are much more flexible. Guidelines are more about doing something than not doing something. Adding behaviour or replacing behaviour is much easier than not doing a behaviour. Therefore it makes sense that ‘drink more water’ is likely to be more successful than ‘stop drinking fizzy drinks’. The stop goal doesn’t replace the behaviour with an alternative to help create a behaviour change. Guidelines can have hairier edges of accomplishment than rules. With rules you either follow it or break it. With guidelines, you may hit eating 5+ portions of fruit and veg in the day, but there is no such thing as failure: only achieved or try again tomorrow. Rules tend to be very specific.
For example, a diet plan may include g targets of protein, carbohydrate, fat and maybe even a further breakdown of the macro-nutrients. This is so difficult to meet or even be aware of without a micro-focus on food, which for some may be necessary – athletes for example – but for those of us just living average active lives, this may not be necessary or even conducive to feeling better or achieving an overall healthier life.
This is a well cited rule. If when you read the ingredients list of a food product and you can’t pronounce it, put it back on the shelf and don’t eat it. There are many, many faults with this rule as what someone can read and pronounce from the ingredients lists is really going to vary from person to person.
We live in a global economy now, which allows for a much wider variety of foods from around the world to be available in our local super markets, markets and specialist food shops. Many foods may be mispronounced in a dialect here said food has become popular – but does that mean all those mispronouncing people should not eat that food? No.
I get that this isn’t the “point” of this rule, but I am just highlighting how ridiculous this rule is as a generic guideline. The pronunciation of some foods can take on a whole life of their own that there are debates about what the correct pronunciation is. Quinoa for example is now widely accepted as ‘keen-wa’ however, I and swarms of people are guilty of calling it ‘kwin-o-a’ for a good allotment of time.
So according to this pronunciation rule, I shouldn’t have been eating quinoa in my diet because silly old me couldn’t pronounce it.
This rule is generally aimed at additives and chemicals such as monosodium glutamate, which is frequently shortened to MSG. I don’t know about you but for me pronouncing that correctly first time was much easier than pronouncing quinoa, or figuring out the pronunciation of quinoa. Often there are a lot of preservatives and chemicals used within our food that we might not want to be putting into our body. However, without the knowledge of which chemical-sounding ingredients we want or don’t want in our body can be difficult. For example, ascorbic acid is frequently added to food for its preservative properties. Does this sound like a nasty chemical? I suppose it does to some degree. You might think, ‘I don’t want acid in my food” – ascorbic acid however is Vitamin C. Vitamin C is often added to food for its preservative properties.
Therefore, if you’re unsure on an ingredient and you feel so passionately about knowing what is in your food some reading might be more productive. If you don’t have the time or energy for this though, then generally speaking, if there are more ingredients in your food item that you know of that is likely to be a good sign – but don’t limit yourself. Usually we can gather from the packaging and the food product whether or not it is heavily processed or not. This, I think, is a better indicator as to whether the food contains ingredients you’re not so sure on. E numbers, sweets, unnaturally coloured foods kind of speak for themselves when compared against naturally forming foods.
On the flip side, we all know about sugar. We can all pronounce and talk about that white granulated substance that we add to our hot drinks, pastries, deserts, and that food manufacturers pump into our products – does that mean it is good for us?
As for quinoa at least we finally know the answer to that old debate. It is ‘keen-wa’ and whether you’ve been pronouncing it wrong or not, it is still a healthy food worth your while.
Often there is an association that because a food is unhealthy it tastes really good, and if a food is healthy it tastes really bad. This really needn’t be the case. Sometimes eating healthier foods can mean exploring new foods, textures and tastes: this can be really fun, and sometimes you’ll find a food that you really don’t enjoy. That’s fine. There are a ton of unhealthy foods I don’t enjoy as well as healthy foods I don’t enjoy. On the other side of the coin however, there are a ton of healthy foods that I do enjoy.
Taste is important because this is one of the ways in which we get pleasure from eating. So just because something is on ‘health trend’ or, deemed as ‘super’ healthy for you, doesn’t mean you have to eat it in order to be getting a well-balanced and nutritious diet. You can live well for example without a kale smoothie ever touching your lips.
The fun thing about changing up your diet is discovering new foods again and breaking our of the routine rut of eating the same food combinations again, and again, and again. Play with food. Food is supposed to be fun – try everything and if you genuinely don’t like it, try something else. Eventually, you will discover the foods you enjoy that also happen to be healthy for you.
When I really have my life together I plan my meals for the next 2-3 days so that I know what to buy. I try to include a variety of foods whilst also maximising what I buy to minimise my food waste. I also tend to save £ when I manage to do this. It’s great, like I said though, it happens only when I really have my life together – like I’m wearing matching socks most days kind of together.
However, just because I have written my meal plans out on my beautiful Kikki.K meal planner doesn’t mean it is set in stone. Sometimes life happens. Sometimes plans change, or we feel too run down to bother cooking. That’s OK.
Flexibility is good, and despite my lack of flexibility in many areas of my life, flexibility around food really reduces any stress resulting from food. Food isn’t supposed to be stressful.
Admittedly, I am not a flexible person by any stretch of the imagination – so learning that it is OK to change my meal plans can sometimes be a challenge, and initially? I wouldn’t even go there. I have since however, had a reality shake up that shit happens, and sometimes plans change – in fact, this will happen at some point and we have to deal with hiccups along the road. We all do.
So just because you planned to have tuna pasta cooked for your packed lunch on Tuesday and Wednesday by Monday night, but you’re too tired to make it – so what?
On some days I really fancy a piece of cake, on others I really fancy some sushi. By eating what you fancy allows you to enjoy what you’re eating, and to feel satisfied by your food choices.
Imagine this: you pick a ham salad because that is what you feel you ‘should’ pick. You eat it even though you’re not feeling the ham salad today. How do you find yourself feeling afterwards? Disgruntled? Deprived? Unsatisfied? Sometimes a ham salad is your jam, other days it really isn’t.
When I am not quite sure what it is that I fancy I often use visualisation techniques to figure out what I really want. I imagine in my mind the experience of eating different foods and tuning into my reactions to doing so – do I fancy that meal right now? Or am I really wanting something different?
This is about really listening to our bodies, tuning into our desires and maximising the eating experience. By doing so, we are more likely to feel satisfied with our food choices and this may perhaps help with maintaining balance with our relationships with ‘healthy eating’.