The trick to starting over with exercise

I started going to hot yoga about two years ago. 

It felt so good. 

I noticed how much more easily I could move my body in everyday activities. 

I felt proud of myself for being so consistent and I could even see results in my body shape as well! 

Then the pandemic hit and I was no longer able to go to my studio. 

They were so adaptive and moved “classes” online but there was something about it that wasn’t the same. 

I began exploring some other exercise options- dance videos, HIIT training, walking at the park, and that felt good for a while as well. 

But lately, I have felt something that I hear from a lot of clients that are starting back to exercise… bad feelings. 

They keep us from getting back in the groove!

I want to unpack this a little bit and share a strategy that helped me move through this.

Scene: I signed up for a yoga class this morning. 

I almost talked myself out of this 6am class and yet I was already awake… lying in bed not sure whether to get up or enjoy the coziness a little longer. 

I rolled out my mat, I was already late turning on my computer which I was judging myself for… 

I had envisioned this zenlike experience… picking up where I left off when I was in the studio...

As I started listening to the prompts and moving my body, my pet actively needing attention while I was in downward dog, I felt so stiff. 

Not only physically but inside as well. 

I felt angry. 

Things weren’t as I would like them to be. 

I was covered in pet hair.

My nail polish was chipped and it was all I could see from downward dog while my cat was using my face to lovingly caress.

To be honest, I was mad and looking for more reasons to be mad. 

The teacher called a pose that I used to enjoy but now felt uncomfortable. 

I was so inflexible, having taken several months off.

About 15 minutes into the practice, I just turned the computer off. 

I felt totally out of control.

And embarrassed.

I didn’t want to be experiencing this in view of anyone else. 

Maybe your at home attempts have been more polished than this, but if not you’re in good company.

I decided to stretch on my own since I already had everything set up and that’s when it occurred to me that I needed to do something different… I needed to explore. 

Clearly I was struggling to get into the poses- tight muscles, poor balance, lack of focus, I had ‘the works’ this morning- and what I needed was a perspective shift. 

I remember learning this in a class several months ago- to let getting into the pose be an exploration vs trying to get to the destination- noticing all the kinks and mental chatter that comes up for you. 

It was like an instantaneous shift. 

I felt my tension soften. 

Instead of forcing my body into a position that felt bad, I sank into my body and explored why it was feeling bad. 

I noticed the tight spots. 

I noticed the anger and frustration. 

I noticed the story about where I “had been” versus where I “was” now…

I softened. 

Actively softened. 

Sometimes I soften when I experience my emotional state and sometimes I have to choose to soften. 

To tell a new story. 

I notice this often with exercise…. I was never one that loved “exercise”.

For years it was a struggle to see results and I would resign.

Maybe you can relate. 

I want to be “further” along.

It feels humbling to start back at square one and yet this is where I have to start to rebuild the foundation for a good exercise routine… especially if the nagging thought in your mind is reminding you of “where you were”.

What would you notice if you were to check in on your body? 

Are there tight spots? 

Pain?

Memories or stories that come to mind?

Do certain moves feel better than others? 

Curiosity is the hallmark of mindfulness practice and I love it because it couples with your mind's propensity to create solutions. 

When we’re feeling stuck, isn’t that what we need- solutions?

I’d invite you to soften your exercise routine. 

What if “exercise” didn’t have to feel bad?

And starting back to a “routine” weren’t laced with shame and sore muscles?

Would you be more likely to do something? 

I am. 

If your lofty goals for quarantine fitness didn’t quite go as planned, it’s not too late to explore. 

Try this:

Take a walk.

Simple enough.

We spend a lot of time in our head, so I want you to tune into your feet.

Feel your feet hit the earth with each step. 

Feel the back foot push off of the ground and the slight excitement you feel as you fall forward onto the other foot. 

Notice your hips, maybe you’ve been sitting more than normal and it feels good to elongate your body. 

Play around with your posture. 

Not in a “suck in, stand up straight” way, but a “how does it feel when I lean forward slightly while I walk?” 

See how many muscles you can feel activating as you walk and notice if there is anything about this walk that feels good. 

As you begin to make connection with each muscle movement instead of the idea of where we “need” to be, it allows your body to receive the benefits of what you’re doing.

It’s like only looking at kale… it may be healthy but you’re not accessing the benefits until you chew it up and swallow.

In the same way, the more you are able to connect to slow movements, you are able to reduce the stress response that’s often triggered by the “I should be x” story and engage the muscles in meaningful ways to strengthen them with less effort.

I’m not a personal trainer but I believe most personal trainers get results for their clients by helping them tune into firing the right muscles and supporting that body awareness that increases coordination and builds muscle memory.

What I do know is, movement is meant to support your body and feel good. 

It doesn’t have to be a wind sprint that would qualify for the Olympic team to count as “exercise”. 

Let me know what you try.. what you discover… And most importantly, what feels good!