How to Sustain An Exercise Program

Welcome to the weekend...and what a week it has been!  I've had the pleasure of speaking to a wonderful group of corporate athletes in Brisbane on the subject of healthy chocolate eating, joining in the New Beginnings breakfast festivities (a monthly must for business owners of the 21st century) in supporting the move on your mojo (your vital force and energy), finalising some amazing negotiations for some other business developments...and was able to fit in a few training sessions here and there between patients and after school activities.

Keeping up my exercise is a very important part of my life balance, and I encourage you to feel the same about it in yours.  Without regular exercise I would most certainly be more sluggish in my thinking and my implementation than I do after exercising.  It is literally the difference between being on top of my game, and being under a rock in hard place central if I want to get my groove on and achieve great things in my life.

For many, exercise seems to be a take it or leave it option in life - a negotiable.  Research has shown that the stress of exercise is a healthy stress on the body, certainly much healthier than the chemistry that anxiety, worry, indulgence and poor toxin release is when you aren't discharging your moods and cleaning your blood.  Here are some of my tips on sustaining your exercise program:

1.  Make a plan to commit to no less than 3 sessions of exercise a week for no less than 45 minutes each.  This would now be your absolute minimum and anything from there is a bonus.  Even if your week goes nuts, doing one week day and both weekends is not a hard ask.

2.  If you are new back into routine, get guidance on how to exercise safely from a qualified Personal Trainer.  This will ensure your pre-existing injuries are managed and further injury is prevented. At the very least you will receive the right motivation and encouragement to want for more!

3. In the first few weeks, factor in some massage, Epsom salt baths and magnesium - these three buffering tactics help your body recover fast from the initial discomfort when you get started again. Many give up exercise at the the slightest inclination of muscle soreness.

4.  If you do have a serious injury or restriction, seek professional help always and perhaps train one on one vs in a class until you have overcome your hurdles.

5.  Drink plenty of water and a little electrolyte replacement if you feel more than depleted afterwards.  You may be losing more than you are putting in.

6.  Kick the sugar and lower your alcohol (if not cease it for 5 days a week) to reduce the burn of acids produced as your body picks up metabolism of your fats.  Your recovery will be faster and your hydration will be more efficient.

7.  Consider stretch, yoga, Pilates and qi gong as passive forms of functional body movement - your body likes all forms of movement if it is complimentary to its needs.

8.  Don't push too hard if you are feeling run down that week. Listen to your body and move less vigorously if you have had a particularly emotionally draining week or you've had a run of days where your eating/drinking water has gone off track.  A walk on the beach with a quick dip in the sea can be just as therapeutic as a hard pushed session.  Simply put, walk it out until your natural energy rises again.

9.  If you have a history of viral infections (Ross River Fever, Glandular Fever, EBV, CMV, MN, Barmah Forest Virus) - your limits of fatigue may present sooner than someone who doesn't have this history. Consider undertaking a program for viral management and fatigue prevention.  We can tailor this for you in the clinic.

Remember - it is easier to maintain momentum in anything in life, than to stop and start again.  Keep the movement going in your low times...the more your body produces endorphins, the better it feels!




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