2023 - 1:16 FB Live - Movement Audio
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[00:00:00] Hello, and welcome to the concierge weight loss podcast. My name is Kara Hackleman, and I'm a certified life and weight loss coach. I help people just like you lose weight for the last time. Are you a little people pleasing, a little procrastinating, and maybe a little perfectionistic? Do you eat when you are not even necessarily hungry?
I can help you overcome that so you can finish losing weight and get out of your own way. Join me each week to get a little motivation and a lot of inspiration. Hello, I'm Kara Hackleman. I am the owner and life coach for the Concierge Weight Loss Program. I want to talk today about movement. I want to start by saying today's Martin Luther King Day and I have this, uh, really great quote that popped up on my, um, feed today.
So I, [00:01:00] um, I like to get things that kind of, of feed me as far as like information and inspiration and things like that. And so being Martin Luther King Day, this, uh, pass it on. com, they send you a daily inspirational quote, different things, and I love them. So today it says, if you can't fly, then run. If you can't run, then walk.
If you can't walk, then crawl. But whatever you do, you have to keep moving forward. And so I know. I know that as a civil rights activist, he was definitely talking about civil rights movements and equality and things like that. I love those words. They're very inspiring. And as we talk about movement today, as we talk about weight loss, it is definitely playing into that.
So I want to start with that. That is my favorite quote for today anyway. And I wanted to bring that and share it with you. So, um, like I said, if you want to hop on like [00:02:00] pass it on. com, it is nice to have. inspirational words to look to instead of a bunch of ads, instead of a bunch of, um, negative, negativity all the time.
So, I love that. I hope you do, too. And in movement, it is so applicable. In weight loss, it is so applicable. In trying anything new, it is so applicable, right? I want to talk about the movement section of this. So many times, I hear people that come to me and they're trying to lose weight, they're still in that mindset, beat yourself into submission, and they're doing it with weight loss in the form of movement.
They're either super, like, restrictive in their calories and in their food content, their quantity of food, or they are just trying to beat themselves into submission with exercise. First of all, you can lose weight without ever doing any exercise. I want to say that [00:03:00] again and again and again. Even if you go to a very well trained, uh, Personal, um, not personal therapist, what is the right word, uh, exercise specialist or someone who's like, you know, physiology trained, things like that.
If they have some weight loss, um, training also, they're going to tell you that movement with weight loss is about 20 percent of what the, of what's going to happen. Like, um, let me say this better. Exercise accounts for about 20 percent of the effort in losing weight. There we go. That makes more sense.
And the other 80 percent is really honestly food, which is the part I come into, not in what you're eating per se, but in the mindset of how to do it. So with that being said, why would you, why would you choose exercise? One of my dietician friends, she has this beautiful poster on her wall and I don't, [00:04:00] I should have wrote it down before I got on here.
It has some, something to the effect that food is the most abused substance. So, um, exercise is the least used, uh, for it. And so I know it's prettier the way it says it on her poster in her, in her office. I don't remember exactly how it goes, but it's something to that effect. So with that being said, there are so many other reasons for exercise, for movement.
And so when you begin looking outside the box, you're not looking at it as to why would it, like, I'm exercising to be able to do that. You're going to start finding so many other reasons to lose weight. Er, not to lose weight. You'll find those too. To move. You'll find so many other reasons to move. And, um, I should also say, I am on a cruise ship.
I'm on vacation and I chose to just work a couple hours a couple different times this week. And we have some massive [00:05:00] rocking going back and forth. So I haven't started drinking this early in the morning. Um, our cruise ship, and we might have announcements or someone knock on the door, I have no idea. But, that's what's up.
going on today. And we are really rocking. All right, back to this. So with movement, there are so many other reasons. My favorite is it just feels good. I feel good with my movement. I have autoimmune type issues. And so with that, I have what feels like arthritis. You might be familiar with, I get a lot of inflammation.
And so as I am moving, it is keeping my joints lubricated. It's keeping my tissues all stretched. And comfortable, and so with that it doesn't have to be a certain kind of movement. Any kind of movement has benefit, and then it's what do you choose to do for your movement, and so sometimes I'm feeling really great, and I choose to go all out and now I'm like really moving hard, or I'm You know, I'm getting my lungs involved in, [00:06:00] like, some really great cardiovascular work.
So I, it really gets my, uh, it's almost like building muscle for your lungs when you're doing that cardiovascular. Sometimes I'm building muscle, and as I'm building muscle, I know I'm preventing osteoporosis in my body. Um, any kind of movement, like I said, is keeping me so that I don't get stiff and that stiffness creates more inflammation and then I have more joint pain.
So any kind of movement I do, that's very loving, whether it's gentle or more strenuous, it's what I've chose to do for the day and it's not going to create more pain. I might be a little sore, just like I know I've done some work, but I'm not like making it so that I'm out for a week anymore. I used to do the kind of exercise that was so strenuous that you couldn't even sit for a week.
So, going to a bathroom, you had to decide, do you want it to be, like, slow lowering yourself, or do you just want to, like, get it out of the way and, like, just drop? Either way was [00:07:00] painful. So, I don't do that kind of exercise anymore. I choose to do a little bit more loving, gentle workout that my body can handle.
But each body's different. Some people are not affected that way. Um, I wanna say that there are so many other benefits. So stress reduce, stress reduction. As I work out, I am like moving, and I, I'm getting it in there and doing it right. I am doing the things and that can let out some of that frustration, um, and really help give me a release for stress.
I know that stress comes from my thinking, and so I can think through it. But my habits in the past, and if you're listening to me, probably yours too, as I got stressed, I used to turn to food. So sometimes I'm not wanting to change my thinking right now, and I'm still feeling it. And that doesn't mean it's bad mind management, it just means I no longer want to eat to [00:08:00] cope with my stress.
So as I'm coping with my stress, sometimes I'm still thinking like, I don't like what's going on, and I'm not changing it. I'm just, um, understanding I don't like it. And so, it gives me that release sometimes when that pressure kind of starts to build up if something's going on. Stress, right? The other thing is, I've talked about health.
I've talked about stress. Um, sometimes it's just complete enjoyment, right? I love playing volleyball. I have always loved it. I'm not really good at it anymore. I love lifting weights. I love hiking. I love, um I love just walking. I love all kinds of things. I really love yoga. Yoga is, um, has progressed for me over the years and so in the beginning it was truly just trying to get in any position and as I've gotten a little, uh, stronger, a lot, um, a lot more [00:09:00] balanced and, uh, things like that, I've been able to do the positions differently and so where in the beginning it was just trying to get into the position, now I'm trying to really, like, Like make myself strong in that position, ground myself into my core, um, connect my breathing, um, reach out through my hands and my feet to really ground myself and take the pressure off my joints.
And so I have evolved how I've done it. Even with weightlifting, you used to just try to get it up there, like just try to throw that bar up. And now I can control it as I go up. I can feel strong in my core. I can, um, activate areas of my body to get better. The extra umph to get the bar up. And so anything that you do repeatedly, you're going to get better at.
And so kind of like the Martin Luther King, you know, if you can't run, walk, if you can't walk, crawl, like just keep moving. Right. So I want to say, don't judge your movement. All movement is beneficial, whether [00:10:00] it just helps your body move it. The other thing too, when you move your digestion moves, that was one of the things I loved.
So I'm a, I'm also a massage therapist. And so I am looking. lymphedema certified and your skin is, um, using your, your lymphatic system is like right under your skin. Your lymphatic system doesn't have, like your heart beats your blood and pumps your blood through your body. Your lymphatic system doesn't have that.
So it piggybacks the, the, um, they call it motillary, the, um, muscles as they're moving, it's moving your lymphatic system. So to have like nice skin. to have, um, body that doesn't keep collecting fluids, right? The lymphatic fluids we need to move so that it will pump that lymphatic fluid back to the heart.
So there's so many different health benefits for it. Um, and when you stop judging [00:11:00] with everything, I talk about this with food and dieting and all the things, just try something, stop judging what it's supposed to, or what you should or shouldn't be feeling or doing. Just keep trying something. Find what you enjoy.
I do not, I don't, I love that I, I love knowing that I can run. I don't enjoy running. And so, or box jumps. I, I like CrossFit. So occasionally I'll do a couple box jumps just to see if I can do them. But I don't typically do them. I'll do box step ups. I'll do like a quick sprint and then a walk. I will do something that I enjoy more because I don't love that and I can get, I can get some benefit out of just moving in a different way.
Um, but if I begin judging myself, none of it feels good enough and then it, um, you stop doing it. You, you just create that I'm not good enough feeling, I'm not doing it well enough and then you start looking in other areas of what you're not doing well enough. So just, [00:12:00] I don't even allow that anymore.
Anything I choose to do is good for my body and so I sometimes don't go to the gym or I don't do my workouts. I don't even do the yoga some days. I sometimes need sleep more than I need to move. So whatever it is I'm choosing, I'm doing it out of the most loving, caring, compassionate, uh, way to take care of myself.
Um, I had a couple other things I wanted to make sure I mentioned. Let me look here. Um, set a goal. for yourself. Um, is it that you want to try something? Is it that you want, maybe you have always wanted to be a runner? Um, and if so, there's a really great, um, lady. Her name's Jill Angie and, uh, she does kind of a move, uh, runners for any size kind of thing.
I absolutely I absolutely love her. She, um, does a really great job. You can Google her. She's on Instagram. All the things. Jill Angie. [00:13:00] And she's, um, a runner for any size lady. Um, let's see here. Um, but do something when you're setting a goal for movement, make it so that it's interesting to you so that you're going to want to do it and try if you're going to have to lay out your clothes ahead of time, whatever you're going to have to do, do it all ahead of time so that there's going to be like, you know, minutes.
minimal barrier to entry here. You're not going to decide you're not doing it for whatever reason. And then you're able to, like, you've already got your clothes laid out, or maybe you went to bed in your workout clothes, or your shoes are already right there, you've got your hair tie ready, or you've already made an appointment.
Whatever it is, and it's just going to be easier, but make it something that you're interested in and make it so easy that it would be silly not to do it. Um, some people talk about like they're going to walk for 10 minutes. If it's raining outside, they'll just walk in their house for 10 minutes, uh, [00:14:00] or walk up and down the stairs for 10 minutes, whatever it is.
It's so easy. It'd be ridiculous to say no to like, don't go out the gate saying I'm going to run five miles, you know, three miles, whatever it is. One of the Um, really stuck with me as I was, um, really getting my weight loss going and movement was my mentor. She was talking about aging and so like with aging, even if you're not wanting to move because you're necessarily loving the movement or the exercise or the sport or whatever it is that you've looked at, um, or considered, but like, even if it's just for health, even if it's just for the aging process.
With women, we are very prone to osteoarthritis. So as you put muscle on your bones, your body will have that resistance on the bone and it'll keep it stronger. So that is amazing. If nothing else, do some small weight movements [00:15:00] so that you don't get osteoporosis, right? The other thing she said that really hit home for me was that in aging, there's three super important movements.
And she said, if you do these three exercises, and I think she did challenge for us in like 2020 or something. So it was, uh, 20 pushups, sit ups, and squats. But if you start with five or 10, whatever you start with and you can modify. So maybe your pushups are against the wall, um, standing. Maybe they're on your knees.
Maybe your sit ups are sitting in a chair and just leaning forward, touching your feet and coming back up while you're sitting in a chair. Maybe you tuck your feet under and may, I mean, there are so many variations for pushups and sit ups. The other one was squats. So she said that the The three movements, push ups, sit ups, and squats will carry with you for aging to be able to stand up, sit down, get on the floor, get back off, grab something and pull yourself up.
Those will be three movements that keep you going for life. So um, [00:16:00] the squats, just standing up and sitting down in a chair, that is a squat position. It gives you a little bit of a rest when you actually sit. As you get a little stronger, try to hover instead of sitting in the chair. Um, let's see what else.
Yeah,
I talked about the stress relief, talked about what you're missing out. So, really the last thing I have with this was schedule it and make it fun. As you schedule your movement, it's already in your schedule. You're not creating things over the top of it because it's holding space. So, with anything, as, and I know with women, especially the group that I work with, it is really hard for me.
sometimes to put yourself first, put time on your calendar for just you, for just your self care, right? And so sometimes, I know for me, my favorite part of the day went before I started losing weight, I [00:17:00] was a new mom, you know, newly married, all the things and I would take bubble baths and that was the thing for me.
And so now it's movement and sometimes it's bubble baths too. I have less issue with, um, making some part of my day just for me, but, um, schedule it, schedule it and make it fun. So look forward to it. Um, look forward to what the movement's going to be. Put it in a part of the day that really works for you.
I'm on a cruise, I said, and I wake up early anyway. So I'm getting up a little later. I'm not up at five. I'm up, you know, closer to six, six 30, but I've been, um, Going each morning and getting a little workout on. It's not quite as strenuous as I would do. 'cause you know, I'm on vacation, but I'm starting my day with a workout and I'm starting my day with my water.
And so with that, I have the rest of the day. I feel so good. I'm like, what's on the calendar? And I've come in and taken naps in the afternoon, whatever it is. It's beautiful. So, um, we, I did [00:18:00] an ABS class on the ship. Um, one morning, um, this morning was a stretching class. I paired both of 'em with some paired down.
So like yesterday morning, I did all upper back and shoulder, like not upper back. I did arms and shoulders, uh, today and some chest. And then, um, today I did lower body. Um, so like it's a pared down for what my workout is. But for me, like just moving, it starts my day so well. One of the things I really love.
That Covid brought out. Right. One thing was the movement had to look different because my gym was closed down. And so I got really creative. I got some TRX straps. If you don't know what that is, you can look it up. And so it's all body strength. And so it's a strap. I could put it in the door, shut the door.
And then as I leaned, I could create different movements that I couldn't do on the floor or with weights or something. And so with being able to be at home and I, it was fun. It was something different. I think my The straps were like 20 [00:19:00] bucks on Amazon. Um, I had a minimal amount of equipment. I pulled out from all the closets under the bed to see what do I have, how can I do this.
And it got to be fun where I got to design what I was doing for the day. And I knew that I was thinking like through my entire, my entire body and like how I was going to do it. The other part I started loving, I love a good walk. I love being able to. AirPods in and choose a podcast or choose what I'm going to be listening to and be able to hop on, um, like the sidewalk and I, during COVID, I found like a one mile loop, a three mile loop and a five mile loop.
And so in doing that I figured out real quick, like, what do I feel like today? How much time do I have? And, um, like some days it was, I just want to listen to the birds chirp. Some days it was like, Oh, I might've ate a little too much. Let's go walk. walking and get my food to like digest that a little bit.
[00:20:00] Um, the other thing too, I, now that I'm saying that, walking and a lot of like sit ups and movements like that, it's massaging your intestines or whatever. So if you are not a real regular person, if you know what I'm saying, it will create some some motility there too. So if you need to go, uh, start walking, start doing some sit ups, move your body and it, it gets that area to be triggered too.
Yeah. So that is what I have. I love movement. And I think when you disconnect it, um, really I post this week, um, a journal prompt on my, um, on my page and it was, if you disconnect movement from weight loss, why would you want to do it? If you disconnect it from weight loss, what would you want to do? If you're not thinking, I have to do this a certain way, what would you be [00:21:00] doing?
Because, um, so I am not a dietitian. I am a weight loss coach and I work with habits and mindset, that kind of thing. But I also understand health. I have a lot of friends that are in all the different areas. So when I have questions, I go to the people who know something. I've had them explain to me like how it works to lose weight and like the calorie, the unit measurement of calorie, right?
And so, um, people are like, yes, you burn calories. Well, when you are exercising, I do want to explain this before we hop off here, that when you are exercising, you are burning calories. In that moment you are only burning so many calories and so When it was explained to me the majority of your calories are burned just with normal function of body respiration and movement and sleep and all the movement and all of the action your [00:22:00] organs and everything take Um, and they're burning that energy the food the calories That is where you're going to burn the majority So your body burns like 1, 400 to 2, 000 calories a day in just normal movement based on like your activity and your size of your body and all that kind of thing.
When you exercise, the average, and I'm gonna, you know, I don't, I don't want to quote something and everybody jump up and tell me how wrong I am, but on average, if you look, a basic workout, I mean, of course you could go longer, stronger, harder, whatever, you could do that and it would. would be a little more, but if you look at it on average to be about 300 calories that you're burning, that's great.
That's 300 more calories that you're burning. But if you look at a bite of food, a forkful, a spoonful of food as 50 calories, right? Two bites that you don't eat every meal, breakfast, lunch and [00:23:00] dinner is the same as what you would have on a workout. So it's totally plausible to not work out and lose weight.
I wanted to say that, but we're With that being said, there's this long burn that happens when you're building your muscles. So as you become a person who is stronger and has more muscle mass, your body needs more energy to feed that muscle mass. So they kind of call it the long burn. And so what's happening is you exercise, you are doing whatever, you're creating more muscle mass.
Your muscles, to continue being fed, have to take more of those calories from your body and it burns it throughout the course of the day in regular movement. And so that is the long burn effect. So weightlifting of any kind, movement of any kind, it's so beneficial. I would love to work with you. If you, and I don't [00:24:00] work with you with the exercise, we talk about movement, we talk about all those things, but I am not going to tell you, here's your workout plan.
Here's what to eat. What I am going to do is I'm going to help you figure it out. I'm going to help you. you understand what habits are beneficial and how to create lasting habits that lead to that lasting weight loss. That is how I help you. I am a life coach. We work with mindset, um, inspiration and motivation, goal setting, and that's how we get it done.
Um, you can figure out how to lose weight, um, for a short term. I teach you how to keep it off long term. Sounds good to you. It sounds good to me. I want to work with you. So like, let's jump on. Do my next step quiz. It's in all the links for the bios, wherever you're watching this at. And let's get started today.
Thank you for listening to the concierge weight loss podcast. Like what you heard today, leave a review or share with a friend and check out the next step [00:25:00] quiz, where you'll find what has held you back from lasting weight loss and what to do next, you will find the link to this and many other helpful podcasts and videos in the show notes.
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