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CAN JOURNALING HELP YOU EXERCISE SMARTER?

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Spring has sprung in Northern Michigan, finally! More sun and warmer temps beckon us outdoors and inspire us to get out and move. Spring is a great time to enter into or return to your exercise routine*. But just like any other healthy habit, it can be hard to find the motivation to stay committed to moving our bodies. 

Instead of plodding through an exercise routine using highly over-rated willpower to push through motivation obstacles, how about taking a step back to look honestly at those obstacles, as well as your hopes and goals? Observing our strengths and struggles nonjudgmentally allows us to view and explore them without falling into sabotaging self-criticism. Once we are clear on where we are, strengths, struggles, and all, then we can plan the path forward with a clear vision based in reality and inspiration.


So, try taking a step inward to notice the story you may be telling yourself about exercising, a story which may color and shape your motivation and commitment to this healthy habit.  Journaling is a great way to begin this practice. Here are 3 journaling prompts to help you get started:

1) Get clear on where you are right now. Why do you want to exercise? It seems like an easy question, but we exercise for different reasons, some for specific health-related outcomes, some to meet athletic goals, and others to get out and feel better emotionally. Knowing why you want to exercise can help you choose a routine and set goals that will be effective and enjoyable. It can also help you remain realistic about your exercise routine, which helps you to set specific, achievable goals that honor your motivation and path, not someone else's. 

2) Take a peek at your future self. Close your eyes, take a deep breath, imagine walking a path. Ahead you see yourself 3 months from now. What do you see from a whole, integrated perspective? Not just your physical self, but what do hope for in terms of your emotional, spiritual, and relational self? Now, what strengths do you hold that can get you further along your path? Perseverance? Positive attitude? Enjoyment of the outdoors? And what obstacles might get in your way? Lack of social support? Time limitations? Self-criticism? How can you problem solve those obstacles now, so when they pop up, you have a plan to overcome them? Keep this picture (make sure it is realistic!) close, and revisit and revise when it's helpful. 

3) Maximize the benefits. Take a moment at the end of each exercise session to journal about how you feel, physically, emotionally, and spiritually. Our human brains spend lots of time ruminating on the negative aspects of new habits (no, it’s not just you, we all do it!), and it is more difficult to hard-wire in the positive. So take a minute to revel in your accomplishment and the state you are in after you exercise. What do you feel? Name how your body feels. Name the emotions you experienced while exercising and post-exercise...joy, positivity, pride? Revisit this positive physical and emotional state when you are low in motivation, remind yourself of what is to come (no worries if you aren't feeling those good vibes, journal about the obstacles you noticed and spend a minute problem solving those struggles).  

Journaling can be an effective awareness practice to help you uncover the stories that either limit you or motivate you. Give it a try, you might surprise and inspire yourself! Most of all, use exercise journaling as a method to explore, not critique. Everything you uncover is more information, neither good nor bad, just more self-knowledge to work with to fine tune your motivation. 

So, explore, journal, and MOVE!

*As always, if you have a specific health condition or are new to exercise, have a conversation with your health care provider regarding your exercise routine. 

Katie Winnell, Board Certified Nurse Coach, Health Educator, and Clinical Mediation and Imagery Specialist, can help you with your wellness plan using coaching, behavioral change, and self-awareness tools. You can make an appointment by calling 231.638.5585.


b2ap3_thumbnail_katiewinnell_thumbnail.jpgKatie Winnell, Board Certified Nurse Coach, Health Educator, and Clinical Mediation and Imagery Specialist, can help you with your wellness plan using coaching, behavioral change, and self-awareness tools. You can make an appointment by calling 231.638.5585.This email address is being protected from spambots. You need JavaScript enabled to view it.">

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THREE REASONS TO CHOOSE SANITAS:


1. MAKE YOUR SKIN WORK FOR YOU
Sanitas products give skin everything it needs to do what it already does best: repair and strengthen itself.

The human skin has miraculous built-in mechanisms for constant repair and renewal of its surface. Unfortunately, the combined assaults of lifestyle, environment and time can compromise the body’s ability to keep up – which is why every technology, ingredient, and dosage in every Sanitas product is selected to foster and improve your skin’s own natural processes to regenerate and protect itself.


2. “EXERCISE & REST” - YOUR NEW SKINCARE ROUTINE
The heart of Sanitas’ tested and proven skincare routines lies in the concept of “exercise and rest.”

A resting phase and strengthening phase are both necessary to build continuous skin strength. “Exercising” products utilize alpha hydroxy acids to encourage skin renewal and strengthen the skin’s barrier. On resting days, exercising products are eliminated and only pH neutral products are used to keep the skin’s barrier intact. Limiting the use of exercising products to three to four days per week allows the skin to recover and regenerate.


3. CLEAN, SAFE INGREDIENTS
All Sanitas products are cruelty-free and contain no parabens, phthalates, dyes, harsh preservatives or gluten.

Sanitas Skincare pharmaceutical-grade ingredients are obtained from fair trade, earth conscious, sustainable suppliers. All Sanitas facial care products that remain on the skin are completely fragrance-free and only essential oils that are medicinal in purpose are used.

Want to learn more? Stop by our Downtown Petoskey office to sample or browse products online.

Carin Nielsen, MD Integrative Medicine I use an Integrative/Functional Medicine approach with my patients to treat a variety of chronic medical conditions. If you are interested in learning more or if you would like to schedule a consultation, please contact our office This email address is being protected from spambots. You need JavaScript enabled to view it. or 231-638-5585.
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The National Weight Control Registry (NWCR) is an ongoing research study established in 1994 that includes over 10,000 adults who have lost at least 30 pounds of weight and kept it off for at least one year.

Members complete annual questionnaires about their current weight, diet, exercise habits and behavioral strategies for weight loss maintenance.

The NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss.


HOW DID NWCR MEMBERS LOSE THE WEIGHT?
  • 98% of NWCR participants report that they modified their food intake in some way to lose weight.
  • 94% increased their physical activity, with the most frequently reported form of activity being walking.
  • Over half of participants lost weight with the help of some type of program.

HOW HAVE NWCR MEMBERS KEPT THEIR WEIGHT OFF? HERE ARE SOME LIFESTYLE HABITS THEY HAVE IN COMMON:
  • 78% eat breakfast every day.
  • 75% weigh themselves at least once a week.
  • 62% watch less than 10 hours of TV per week.
  • 90% exercise, on average, about 1 hour per day.
Like I frequently discuss with clients. this is not rocket science! These people (over 10,000) lost weight simply by changing their eating patterns in some way and moving more!


WANT TO LEARN MORE?

Visit the NWCR website www.nwcr.ws




Carin Nielsen, MD Integrative Medicine I use an Integrative/Functional Medicine approach with my patients to treat a variety of chronic medical conditions, including weight gain and obesity. Treating symptoms simply by prescribing medication as a “band-aid” does not address the underlying factors that contributed your problems in the first place, and is not likely to provide lasting results. My approach involves getting "under the surface” (using assessments like estrogen metabolite testing) to find and correct underlying imbalances. If you are interested in learning more or if you would like to schedule a consultation, please contact our office This email address is being protected from spambots. You need JavaScript enabled to view it. or 231-638-5585.
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