Latest / Chub Chat With Mary / Movement Mindset vs Exercise Mindset: Which one actually works?
Transcript
- mary: Hey and welcome to Chubb Chat with Mary. I'm so glad you're here. If you're tired of dieting and ready to find a healthier way to live, you're in the right place. Ditching the diet mentality, learning what really works, and creating a healthy lifestyle we can enjoy. Don't forget, each episode has a workbook. The link is in descriptions. Let's get started. Episode 5. Movement Mindset Exercise Mindset. Which one actually works? You don't have to exercise every day to move your body every day. So which mindset actually works? Exercise mindset or the movement mindset? Are you feeling out of shape? When was the last time you exercised? Are you a couch potato? Do you make movement a priority? Are you embarrassed to go to the gym? If you exercise, do you stick to it consistently? What is your favorite exercise? What apps do you use to track your exercise? Workouts. Any advice on beginners just starting to exercise? What's your favorite pre workout snack? Do you notice a difference when you eat protein after exercise? Today's episode is for everyone, whether they're just getting off the couch or training several days a week. What is a what is a movement mindset? A movement mindset says my body is meant to move throughout the day. Day, every bit of movement counts. I don't have to be perfect to make progress. I look for opportunities to move, even when I'm not exercising. Movement is taking the stairs, gardening, cleaning, walking while, talking on the phone, parking farther away, moving during commercials. With this mindset, you celebrate all movements, not just workouts. Remember to turn on your workout app and close when completed. What is an exercise mindset? Exercise mindset says I have to work out for it to count. If I miss my workout, I fail. Exercise is something I have to get through. I only think about being active during my scheduled workout. Exercise is a planned activity, walking for 30 minutes, strength training, and Tai Chi. Exercise is important, but if that's the only time you're active, you may spend the rest of the day sitting. So instead of saying I only exercised for thirty minutes. Then I took the stairs. I walked while talking on the phone. I walked in the garden. I cleaned the house. I played with my grandchildren. I parked farther away. Just be careful. I stretched while watching TV. It's a good one. Those moments add up. So today we're talking about something that can make a lot of people uncomfortable. Exercise and movement. Yep. Just hearing the word exercise can make people immediately think of pain, exhaustion, gyms, or feeling judged. You want to change that mindset a little bit. Talk about introducing movement into your life without pressure. Because getting healthy does not have to mean going from zero to training like an athlete overnight. I think a lot of people avoid exercise because they feel overwhelmed. Before they even start. Absolutely. Maybe they try to work out plans before and quit after a few days. Or maybe they feel embarrassed exercising around other people. And social media doesn't always help. Everywhere you look, people are doing intense workouts, lifting huge weights, running marathons, etc. Meanwhile, some of us are just trying to walk around the block without needing a nap afterward. Exactly. And that's still counts. One thing we've learned is that movement doesn't have to be extreme to matter. I think we need to stop thinking exercise only means going to the gym. And first of all, that's something to be proud of because starting is hard. Sticking with it can be hard too. When people first start exercising, there's usually excitement and motivation. You buy the water bottle, the workout clothes, maybe even new shoes, but eventually the newness wears off. And that's usually when people struggle. Because motivation comes and goes. That's where routine starts mattering more than excitement. Sometimes healthy living is simply doing the thing even when you don't feel like it. I think a big lesson is realizing your routine doesn't have to stay the same forever. What worked for you three months ago might not work now. Maybe you started with walking. Maybe now you want to try strength training. I encourage you to do that. Or maybe life got busy and now your workouts are shorter. That doesn't mean you failed. Healthy living has seasons. The important part is adjusting instead of quitting completely. Something else we should talk about is comparison. yes, comparing yourself to people online can steal your motivation fast. You might see someone working out twice a day and think you're not doing enough. And meanwhile, your consistent twenty minute walk might actually be changing your life. Not everyone is at the same starting point, age, fitness, level, or lifestyle. And honestly, sustainable routines usually don't look flashy. Consistency is often boring, but it works. A lot of times people start exercising because they want to lose weight, but then they start noticing benefits they didn't expect, like more energy, better sleep, improved mood. That's a good one. Less stress, feeling stronger, doing everyday things. Even confidence changes. And those non scale victories deserve attention too. Well let's talk about those moments where your routine starts feeling frustrating. Because everybody hits that point eventually. Maybe the scale stops moving. Maybe workouts feel boring. Or maybe you're just mentally tired. Sometimes the answer isn't Quitty. Sometimes you just need a change. Try a new playlist. Walk somewhere different. Try a beginner class. Invite a friend. Or simply give yourself permission to slow down for a week without giving up completely. Now we are going to chat about Fueling your body for energy. Before a workout, the goal is to give your body fuel for energy, for walking, biking, jogging, dancing, or other cardio workouts. Focus mostly on carbs with little protein, like a banana with peanut butter, oatmeal, greet yogurt with berries, apple and cheese sticks, whole grain toast with eggs. For strength or resistant workouts, combined protein. Plus carbs. I like to do chicken and rice. I use brown rice. Protein smoothie with fruit, cottage cheese and fruit, turkey sandwich on whole grain bread, eggs and toast. Bigger meal two to three hours before workout. Small snack thirty to sixty minutes before workout. If you work out early in the morning, can't eat much, have a banana or protein shake, or yogurt. The goal after exercise is to Recovery. Body needs protein. It repairs muscles. Carbs, it replaces energy. And water electrolytes. Hydration. Best foods after cardio. Chocolate milk. Smoothie with fruit and protein. Yogurt parfait. Turkey wrap to a sandwich. That sounds good. Protein becomes especially important after lifting weights. I drink a protein shake. After my strength training exercise. You can have grilled chicken with potatoes or rice, eggs and toast, protein shake with fruit, salmon and vegetables. That's a good one. Greek yogurt with granola. You do not need expensive supplements. Perfect timing. Fancy fitness foods. Consistency matters more than perfection. Simple formula is before workout equals fuel. After workout equals recovery. Drink water before and after workouts. Longer or sweaty workouts may benefit from electrolytes. Dehydration can feel like exhaustion or hunger. Why exercise matters? There are some benefits beyond weight loss. Better heart health. More energy, stronger muscles and bones, improve balance, better sleep, reduce stress and anxiety, better blood sugar control, increase independence as we age. Exercises differ for everyone. Beginners they might start at five to ten minute walks, gentle stretching, chair exercises if needed, and celebrate consistency, intermediate course, gentle stretching, walk longer or faster. At strength training two to three times per week. Try cycling, swimming, or fitness classes. Continue increasing endurance and advance. Gentle stretching, everyone should stretch, strength training regularly, challenge yourself safely. Include flexibility and recovery and continue setting new goals. There's four types of exercise everyone needs cardio, walking, biking, swimming, and like elliptical, strength training, weights, resistant bands, or body weight. Flexibility, stretching, yoga, balance, tai chi, standing on one foot, balance exercises. Exercise I aim for. By 150 minutes of moderate activity each week. Strength training at least three times a week at the gym. Stretch several days a week. Balance exercises. And here are common mistakes. Doing too much too soon, comparing yourself to others. Thinking workouts have to be long. Skipping rest days. Giving up after missing a few days. Not listening to your body. Something else I want to chat about is Changing the reason why we exercise instead of only focusing on weight or calories burned. Try paying attention to how movement makes you feel. Do you have more energy? Do you sleep better? Do you feel less stressed? Do you feel proud of yourself for showing up? Because those things matter too. And honestly, sometimes the mental benefits happen before the physical ones. I also want to remind everyone that missing a day does not mean you failed. That all or nothing mindset keeps so many people stopped. One bad day doesn't erase your progress. Don't have to restart every Monday. Healthy living is about continuing even when things aren't perfect. Small steps repeated over time become real lifestyle changes. Remember, you don't have to become an athlete. You simply need To become a little more active than you were yesterday. Small steps taken consistently lead to lasting health. Movement and exercise both matter because exercise builds strength, endurance, balance, and health. Heart health. Movement keeps our bodies active all day, burns extra energy, reduces stiffness, and reminds us that healthy living isn't limited to one workout. It's not movement or exercise, it's movement plus exercise. Healthy living isn't about earning your health in a 30 minute workout. It's about creating a lifestyle where movement becomes a natural part of every day. Every step counts, every stretch matters, and every choice to move is a vote for a healthier you. So the challenge for the week, move every day challenge. Move for at least ten minutes every day this week. Choose any activity you enjoy. Track your progress. And that's your jump chat challenge for this week. Now I want to hear from you. What did you think about today's episode? Did anything we talked about hit home for you? Please share this episode with a friend who might need to hear it too. And if there's a health topic you want me to chat about, let me know. I'm always looking for ideas for future episodes. And remember, don't have to do this alone. Need an accountability partner, reach out and let me know. Leave a comment on my website, chuppchatwm.riverside.com, or email me at chuppchat.twenty sixth at gmail.com. Please have a healthy week. See you next time on Chubb Chat for Episode Six Secret to Getting and Staying Healthy. Thanks for watching Chump Chat with Mary. I have a workbook for every episode. You can find the link in the descriptions and show notes. If you completed the workbook or took part in the challenge, or just want to comment, come join my Facebook group, Chump Chat with Mary. The link is in the description, so tell me all about it. Thanks for watching and I'll see you next time.