Ahhhh relaxation: that is what we think when we think of the weekend. It’s our reward for working so hard for getting through the week. We think of unwinding and de-stressing and connecting with family and friends. However--what often gets left out when we think about this two day break is exercise. Why?

Because when our mind typically thinks about exercise it often thinks about it as work and rarely looks at the reward aspect of moving your body. Let’s break exercise into three its parts:

The 3 Parts of Exercise

1. Before we exercise: getting ready, putting clothes on, getting ourselves to the place of exercise etc.—(WORK)
2. While we exercise: Moving, exerting ourselves, sweating, breathing heavily, heart pumping—(WORK)
3. After we exercise: We feel good in our body and out mind with feel good endorphins flooding our system. We feel proud of ourselves for getting out and moving. We are pleased that we have burned more calories so that we can eat a little more or move more quickly forward on our weight release goals. (REWARD)

The Difference between Masters and Strugglers with Exercise

As you know, weight masters often burn from 2000-3500 calories a week in exercise. What is the difference in their relationship with exercise in their mind versus a non-exerciser?

• Exercise has become a habit—a no brainer—they don’t have to think about it they just do it
• Exercise is a part of their lifestyle—they have built exercise into their week
• Their mind focuses on the REWARD aspect of exercise first—how good they will feel DURING and AFTER exercise

Use this Weekend to Reward Yourself with Exercise

I challenge you to focus on how good you will feel this weekend having moved your body both days!  Plan some fun and rewarding exercise activities this week end to start thinking of exercise as a reward:

• Use the calories from your exercise to burn off some of the potential extra calories that you may consume this weekend.
• Use exercise to connect with family and friends with a group exercise activity.
• Use exercise to connect with nature and that feeling of really “getting away”.

Here are some ideas: (calories burned based on a 180 lb. person)

• Take a hike or go on a nature walk (hiking 520 calories per hour/ walking 270 calories per hour--medium pace)
• Skate at the beach or at the local roller rink (470 per hour)
• Go for a swim (650 per hour—moderate exertion)
• Meet up with friends and take a free salsa class at a local club (447 calories per hour)
• Rent bikes at the beach or park or go for a spin in the country (654 calories per hour-moderate exertion)
• Walk the mall (267 per hour—brisk pace)

Seduce Yourself with Music or a Good Class or Story

Now more than ever it is easy to focus your mind on a secondary reward of exercising—making your walk or time on the elliptical the time you listen to:

• A good book on Audibles (I am now listening to Gone with the Wind—it’s 41 hours of fun, romance, and history—it will keep me on the elliptical for some time and burn over 15,750 calories—thanks Scarlett!)
• An interesting Podcast (a great way to learn new things)
• Great music that you can groove to with Spotify (create your own play list or use the many they have)

Buy Yourself a Rewarding Exercise Toy

Many clients love to tune into how many calories they burn or how many steps they take a day.

Here are some great devices that many of my clients use and recommend..

Polar RCX3 Heart Rate Monitor (accurately keeps track of your heart rate and tells you how many calories you have burned during exercise)

Fit Bit Charge 2 (tracks steps walked and calories burned and so much more)

Map My Walk (free app maps your walk, the length and calories burned)

 So plan to get out there and enjoy a rewarding weekend of exercise! I will see you out there.

ox Rita