31 days. Move more. Not less.

Move with intention.

Today is the last post for the Move More, not less 31 days series.
However, it’s not the last time that I’ll post with that title.
As I stated at the beginning, we’re given countless opportunities each day to move less. Don’t do it.

Move more, and move with intention.

Wear the “right” shoes. And by right, I mean something that feels good on your feet. Not what’s in fashion or someone at shoe store told you you “needed”. Wear shoes that feel good to you.

Pay attention when you move. Pain is an indicator. If you feel any aches or pains, figure out why, and make it go away. If you’re tired, rest. If you’re hungry, fuel up. Pay attention. Your body is constantly talking to you ~ listen.

Move with intention. Don’t throw on head phones or make a call or distract yourself every time you move.
Tune in, and listen. Push hard, and learn.

Need some help with that? Want a community of like-minded people to move with?
Join me in January – the MoveMeant Challenge 2014.
Move like you mean it.

Move morenot less.

This is the thirty-first post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Emulate a Child

Companies often have “take your daughter/son to work” days – I think there should be a mandatory “follow a four-year old” day each year – for everyone.
As far as I can tell, this would involve a lot of movement.
Running, skipping, jumping, playing.
In spurts – sometimes fast, and sometimes slow.
Sticks may become swords. And leaves instruments.
A jungle gym can be a pirate ship or a castle, depending on who’s in it.
Imagination and creativity are key.
You’ll eat when you’re hungry, and stop when you’re full.
You’ll laugh at random, and cry just as much.
You’ll never sit for long.  Perhaps to eat, or read a book or two.
You’ll rest if you need to – lying down in the yard, on the floor or the couch.
Then get up and do it all over again.

You’ll move with gravity – falling forward as you run, rather than resisting back.
Shoes may be discarded or worn – but if they don’t feel good they’re gone.
No coat, no matter the temperature.
You stay warm by moving – yes, moving.

Move morenot less.

This is the thirtieth post in a series of Move More. Not Less. 31 days.
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Lie Down.

Ok, so I’m on a mission of movement. I’ve said it before, and will say it again.
However, I also realize that the opposite is also true.
Sometimes it’s important to not move.
To lie down.

Lie down in the grass if you like and watch the clouds float by.
Experience a savasana.
Lie under the table or on the couch (without electronics).
Simply lie there and be.
Let your muscles relax.
Breathe deep into your belly.
Release any tension.
Allow your mind to wander.
Nap if you need to.
Settle your movement practice into your body.
Take as long as you like.

And then get up, and keep moving.
Repeat as necessary.

Move morenot less.

This is the twenty~ninth post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Laugh.Out.Loud.

Laughter is one of the best forms of movement, and totally underutilized as a practice.
Often movement, and exercise in general, is used to punish the body or something we know we “have to, or should” do. And when we’re starting out, or trying something new, it’s usually all focus, no laughter (and sometimes no breathing…..).

Always be willing to laugh.

Ever been to an aerobics class and turned right, when everyone else turned left?
Or were still facing forward, when everyone else turns back?
Been in yoga and the teacher suggests splits and you can barely touch your shins?
Tripped on a crack in the sidewalk?
Played a team sport and totally dropped the ball (literally)?

I say this, because I’ve done all of these things…and many more.
I’ve dropped the ball. Farted in class. Not even come close to what the teacher is asking.
And the response?  There are multiple choices.
Embarrassment?  Mortification? Stopping? Denial? Laughter?

Choose laughter.  Always choose laughter.

If you can’t laugh, what’s the point?
(besides, it’s good for the abs)

Seek the fun, no matter what you’re doing.
Laugh.Out.Loud.

Move morenot less.

This is the twenty~eighth post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

The Body Scan.

It’s good to check in with your body ~ daily if you can.
At the very least, weekly.

Do a body scan.

What does your body need?

In order to move more, and not less, honor your body’s wisdom.
Listen to the guidance it provides.
Fuel it well.
And move with intention.

Move morenot less.

This is the twenty~seventh post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Find a buddy.

Move more, not less.

If you need to, find a buddy.
Arrange to meet  –  a friend, a co-worker, someone – to walk with, run with, move with every day.

Find a running group.
Make plans with a friend to walk every morning.
Arrange to meet someone at the gym for class.
Hire a personal trainer.
Join a cycling club.

Do something to hold you accountable.
Find a group to push beyond your comfort zone.
Know which one you want.

If it’s accountability you need – anyone will do simply, to get you out the door.
If you want to get better – to go faster or further or get stronger – find someone to push you.

Find a buddy.

Move morenot less.

This is the twenty~sixth post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Clear your mind.

Wanna clear your mind?
Move your body.

Have a problem you’re trying to figure out?
An answer that seems elusive?
Frustrated with how things are going right now?

Take a break.
Move your body.
Dance. Walk. Run. Do some yoga. Simply Move.
Move your body, and allow your mind to wander.
Allow your subconscious to get to work.

Answers bubble up from the depths of your being.
Problems are solved as if by magic.
And suddenly, you know just what to do.

So in the event, you feel that your mind is full and you can’t take one more thing.
Move.
Move and let your mind be free.

Move morenot less.

This is the twenty~fifth post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Sleep. Are you getting enough?

Many reports estimate that up to 75% of us get less than adequate sleep each week.
This has larger effects on our lives than simply being tired.
I know that I when I’m lacking sleep my immune system is weaker, and that’s when I have a tendency to get sick.  When I’m really tired, I’m also realllly stupid (or so it seems) ~ my memory doesn’t work as well, driving is a bit more absent-minded, and I crave sugar.  What happens for you?

If you’re lacking sleep you’re less likely to move your body, and more likely to get injured.

Most studies recommend getting between 7-9 hours of sleep each night.
I need eight solid hours, but could likely slide by on seven and a half if I had to.
How about you?  What does your body crave?
Discover that magic number, and honor it more often than not.
twinkle, twinkle little star.

Move morenot less.

This is the twenty~fourth post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Exhale.

Ever get a “side-stitch”?
Been short of breath and want to give up (or given up)?

The problem is not that you’re not allowing enough oxygen in.
It’s that you’re not getting everything out.
I notice a lot of people, when short of breath, try to take super quick breaths to get more oxygen.
This only exacerbates the problem.
Taking short, quick breaths does not allow for good oxygen exchange.
This increases stress in the body.

The remedy?
FULLY EXHALE.
Push everything out. Until you can’t any more. And then push a little more.
Allow the inhale to happen naturally.
Even better if you can inhale through your nose.

When you notice you’re getting short of breath – for any reason – (movement, anger, anxiety ~ any reason) – exhale. Long and slow. Push it all out, and allow peace in.

A breathing practice for you:  equal breathing.

Move morenot less.

This is the twenty~third post in a series of Move More. Not Less. 31 days.
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Be mindful of the words you use.

When talking about movement, or anything for that matter, be careful with the words you choose.
“I have to go to the gym”
“I should eat salad”
“I need to park farther away or take the stairs”

In each of these sentences the energy is heavy. The power outside the body.
It’s as if there’s a tiny monster barking instructions on what “should be done/has to happen/needs to be”.

bllllleeechhh.

Own your power. Choose your actions.

Instead of “have to” ~ I choose to go to the gym.
Instead of “should” ~ I want to eat salad. It’s my choice.
Instead of “need to” ~ It’s important to take the stairs. That way I get in a little bonus movement.

Changing the words doesnt’ change the action.
It may not make going to the gym or eating a salad any more fun.
But it gives you the power of choice, and with that, you can do anything.
Sit on the couch, eating bon bons if you like.  But make the conscious choice to do so.

Own your power.

Move morenot less.

This is the twenty~second post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.