In last week's post, I told you all about the intention-behaviour gap. If you missed it, you can read it here.
I left you with the task (if you so choose to accept it) to watch for all the causes of your physical activity intention-behaviour gap and write them out for yourself. How did that go? Now, you know. So what can you do about it? Maybe you aren't so sure. But let me tell you what the recent research published in the British Journal of Sports Medicine says. It sheds light on the psychological factors contributing to the intention-behaviour gap in physical activity. The study suggests that a significant factor behind this gap is the concept of "implementation intentions". These are specific plans that link situational cues to actions, enabling individuals to convert their intentions into behaviour more effectively. The study found that participants who formulated clear implementation intentions were more successful in adhering to their exercise plans. 🎉 WooWho! 🎉 For example, rather than a vague intention to "exercise more," participants who set specific implementation intentions such as "I will go for a 30-minute walk every morning before breakfast" were more likely to follow through with their actions. Being specific is key! Here are eight tips to take your turning your intentions into physical activity: 1.Set Implementation Intentions: 🗓 Building on the new research, include specific implementation intentions in your physical activity plans. For instance, set a schedule that links exercise to particular times or events during your day, making it easier to integrate exercise into your routine. 2. Start small and build momentum: 🤏🏼 Begin with achievable goals and gradually increase the intensity and duration of your workouts. Celebrate small successes to boost motivation. Not sure what to do? This video will unpack the formula for success. 3. Create a routine: 📆 Establish a consistent exercise schedule that aligns with your daily life. Treating physical activity as a non-negotiable appointment can help form a lasting habit. 4. Find activities you enjoy: 😄 If you dislike a particular form of exercise, it will be challenging to stick with it. Explore different activities until you discover something that sparks joy and keeps you engaged. 5. Accountability and support: 👯♀️ Partner up with a friend or join a fitness class. Working with a professional like me can help support you in a tailored plan that is both gradual and achievable. Having someone to share your exercise journey with can provide encouragement and accountability. 6. Be kind to yourself: 💗 Accept that occasional setbacks are normal and part of the process. Avoid self-criticism and instead focus on progress and self-improvement. 7. Break it down: ⬇️ If time is an issue, break your exercise sessions into shorter bouts throughout the day. Even ten minutes of activity can contribute to your overall fitness. Learn more about time blocking in this video. 8. Visualize success: 👏🏼 Imagine yourself being active, feeling energized, and reaping the benefits of regular exercise. Visualization can help reinforce your commitment and determination. The intention-behaviour gap in physical activity is a common obstacle that most people face on their wellness journey. I’m not immune to it either! However, the new research from the British Journal of Sports Medicine offers valuable insights into overcoming this gap by incorporating specific implementation intentions. Let’s embrace the power of consistency, perseverance, and self-compassion on our path to a more active and fulfilling life. Stay well and happy moving, Lisa
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The fact that you are here in my community speaks to the fact that you are well aware that physical activity is undoubtedly one of the most critical components of a healthy lifestyle. However, despite this knowledge, you may very well struggle to translate your intentions to be physically active into consistent behaviour. Any show of hands here? This phenomenon is known as the "intention-behaviour gap."
Say what?! The intention-behaviour gap refers to the discrepancy between what we plan or intend to do and what we actually end up doing. You may be thinking to yourself, "been there, done that…" So, for instance, you may genuinely desire to exercise regularly but find yourself repeatedly skipping workouts or struggling to adhere to a physical activity routine. This gap between intent and action can be a frustrating and demotivating experience, causing you to feel like you lack willpower or discipline. None of us are immune to this gap. You may recognize the main causes of the intention-behaviour gap as: Unrealistic expectations: Setting overly ambitious exercise goals can be counterproductive. While aiming high is commendable, starting with manageable objectives increases the likelihood of success and avoids feelings of failure or inadequacy. Not sure what is realistic? Working with a professional like me can help support you in a customized plan that is both manageable and realistic. Lack of habit formation: Habits are powerful drivers of behaviour. When physical activity becomes an ingrained habit, the need for willpower diminishes, making it easier to stay consistent. Time constraints: Modern life is often busy and hectic, leaving little room for physical activity. Failing to find time for exercise can lead to the intention-behaviour gap. Watch this video all about time blocking your schedule! External factors: Weather conditions (sun, smoke, rain, snow, we have all the seasons!), work commitments, or family responsibilities can interfere with planned exercise routines, causing you to abandon your intentions. Psychological barriers: Negative beliefs or past experiences with physical activity can create mental blocks, making it challenging to turn intention into action. Did you read last week's post? This was a perfect example of this! And I am sure there are likely more! So you may be thinking, "what can I do about it?" First and foremost, start to become aware of it! It is easy to let physical activity plans slip to the way side. Begin to notice when you've set unrealistic expectations or when life gets so crazy busy that you barely feel like you are keeping up. Notice the stories you tell yourself about the weather and how it gets in your way of moving your body. And likely most importantly, watch how your past, present and future thinking stops your intention for action. Once you become aware of it, then begin to take note. I mean literally write it down in a journal or notebook or even on a bright sticky note. How many of these barriers are getting in your way? Stay tuned for next week's post where I will delve more into the concept of the intention-behaviour gap, offering practical strategies to bridge the divide and all supported by new research from the British Journal of Sports Medicine. I love a good research study. Now go forward into your week watching for all those things (even ones not on the list above) that are making your intention to behaviour gap larger than you'd like! And if you care to share, reply to this email and tell me, what is your #1 cause? Stay well and happy moving, Lisa 👋🏼 Psst...before I go...I'm working on some pretty amazing offerings for this Fall! Keep your eyes on the posts over the next month to see what I have in store! How has July been treating you? ☀️ I've been thinking of you as I play in the sun and stay active with the kids during summer vacation. Do you ever have moments when you don't trust your body? You wonder if you can physically do what your brain is asking your body to do? I had this EXACT moment recently when embarking in an activity I hadn't done for a long time! My left shoulder has been a bit cranky lately and I questioned if it could help climb a 28 foot high climbing wall!!! I started to feel sensations of anxiety and fear begin to arrive in my body. Pupils wide. 👀 Butterflies in stomach. 🦋 Breathing rate up! ⬆️ I was harnessed in. No where else to go but up. I was wall climbing after multiple years away from the floor to celling high wall! Within 10 seconds of recognizing my questioning, I took off on the wall. I posted the video over on my Instagram and Facebook this week if you want to see more! This all got me thinking about how our brain interprets our physical activity adventures. I came up with THREE filters we use. PAST. PRESENT. FUTURE. Past Lisa said, "You got this. You've done this before with success. But wait, remember when you skinned your knee on the way down? Oh, and when you overdid it with you hip in the past, what if you overdo it with your shoulder today?" Present Lisa said, "Can I trust this body to take this brain up 28 feet? Seeing the rope system, is it working correctly? Hearing the snap of the rope and the jingle of the carabiner (a metal loop with a spring-loaded gate), is it intact? Feeling the harness around my thighs, is it safe?" Future Lisa said, "You can't afford to bugger up your shoulder. What if you fall? You are the primary care giver of those kids over there. You've got to get them home." It is SO amazing how our bodies want to keep us safe. I was safe. I enjoyed an hour of climbing adventures with my kids AND felt great doing it! This reminded me of the quote from Henry Ford, Listen - being present in the moment will help you trust your body. And actually listening to your thoughts too. Start to notice. Thoughts of the past, present and future as they arrive. What summer adventures have you been up to? Have you been listening to the undertones your brain and body are telling you? And share with me what shows up by simply hitting reply! Stay well and happy moving, Lisa P.S., Check out this post from last year that highlights 4 key questions to ask yourself when bumping up to obstacles with your physical activity. Tori* had been seeing me for a while and was still struggling with her arthritic hip. What she shared with me was anytime she was leaning over to put on her shoes, paint her toe nails, pick something up from the floor or pour dog food into her dog's dish, she had lots of pain in front of her hip. The pain caused her to stop moving forward, almost like it froze her on the spot. This happened both while standing and sitting. However, she noticed the pain was more substantial while she was sitting and wanting to tie her shoe laces. She was frustrated and annoyed that she just couldn't get these day to day tasks done. Then I suggested we try three seated movements. Click on the video below to find the exact three movements I shared with Tori in my next instalment of Real Moves for Real Life! Now, after trying the three movements, can you noticed an increased ability to lean over AND without pain?!
I'd love to hear how your bending forward is going for you now! Simple hit reply and let me know. Nothing fancy. Small moves, big impact. And it works. Stay well and happy moving, Lisa *Name changed for confidentiality It's Wednesday June 21! AND it is International Day of Yoga. 🎉 International Day of Yoga is celebrated every year on June 21st, following its inception in the United Nations General Assembly in 2014, to promote physical, mental, and spiritual well-being through the practice of Yoga. It is a day to celebrate the ancient Indian practice that has gained worldwide recognition for its numerous health benefits. Yoga is not just about physical exercise, but also about finding inner peace and balance. On this day, people come together to practice Yoga and celebrate its transformative effects on their lives. I couldn't let this day go by without sharing a 25 minute practice with you! Whether you are a seasoned Yoga practitioner or just starting out, take some time on this day to connect with yourself and experience the many benefits of Yoga. Let us all come together and celebrate the International Day of Yoga! Stay well and happy moving, Lisa Hunger. Check. 🍽 Thirst. Check. 🥛 Urge to visit the bathroom. Check. 🚽 These are all signals that we have learned to acknowledge and act on in our lives. Pain. Hmmm. 😩 What is the pain signal trying to tell me? Do I allow time to understand the body's pain signal(s)? Here is the thing. Most of us have a good understanding of what needs to happen with hunger, thirst and bathroom breaks. We usually don't know what to do about our pain. It stops us in our tracks. Do we rest? Do we stretch? Do we apply heat or cold? Should I take a medication and which one? So when I saw this diagram below, it made me think, I need to share this with my community! It will help us unpack the signal of pain a bit more. Thanks to Pete Egoscue. In this book, Pain Free, he shares the cycle of movement (what I call it) and how it relates to your pain. The cycle goes like this. If we can't meet the demands of the stimulus, we adapt. That adaptation allows us to move. If we consistently rely on the adaptation to move, compensation creates persistent imbalance. Such imbalance impacts our ability to respond to subsequent stimuli, and the cycle starts anew. Pain begins to creep in when the adaptation and compensation no longer serves us. Because adaptations are neither good nor bad. They can help us out for a period of time or not. The body might very well be saying, "thanks jaw for clenching when I climb the stairs but its not your job to move me up the stairs". Maybe the signal of jaw pain is actually related to your struggle to climb a flight a stairs. I know. It sounds weird. However, our bodies adapt to what demands we put on them. And the way we respond (adaptations) are not always appropriate and can lead to a built in pattern of compensations. Insight to Action: Start to notice the stimulus' in your life. Heck, make a list of them that you do on a regular basis. Then begin to notice any adjustments your body needs to make to meet the demand of the stimulus. Overtime, is your body responding with a balanced or imbalanced approach? AND what is the associated pain trying to tell you? It takes work to truly be aware to what your pain signals are. Have you ever heard of different types of pain? Does that drive you mad to have someone ask you what type of pain you are feeling? All you want to say is, "its pain!". This is where YOU have the ability to start to scan your signals and really decide (in your own mind) what the signals mean to you. Need help to move the way your body needs and build your awareness to the signals your body gives you? Respond directly to this email and let's chat! I would be honoured to help. Stay well and happy moving (while noticing your pain signals), Lisa P.S., In case you missed last week's email, it was a goody! Click here to read more about your pain signals and what you can do about it! I was thinking of you this week as these news headlines came across my desk... So many people deal with pain on an ongoing basis and it can become one of the biggest barriers for them to move the way they want to and live their best lives. Here's the thing, moving your body can actually HELP you with your pain levels. Habitual physical activity has been shown to have a significant influence on pain tolerance in the general population. Studies have found that individuals who engage in regular physical activity have higher pain thresholds and are better able to tolerate pain compared to sedentary individuals. Why? It is believed a pain-inhibitory response is present immediately following an acute bout of exercise. It is referred to as exercise-induced hypoalgesia. Said simply, it is due to the release of endorphins during exercise, which are natural painkillers produced by the body. Amazing! And the super incredible part of it is you can move your body with the parts that are actually not bothering you with pain. For example, you've got that pesky arthritic knee, rather than choosing to ride a stationary bike, maybe you decide to do some upper body resistance exercises instead. Or maybe your bumped shoulder is holding you back. Why not go take a walk instead where you can keep your arm swing to a minimum. Your physiology will still give you that natural painkiller benefit regardless of which body part is moving! In the latest research, it suggests that remaining physically active, becoming active, or boosting activity is linked to higher pain tolerance. Bottom line, to help avoid and manage persistent pain, it is critical to participate in some form of physical activity. Need a place to start? Jump over to my Youtube channel to find a variety of ways to get your body moving today! Stay well and happy moving, Lisa P.S., If you love to read the data, here's the original scientific article. If you'd like the Coles' notes version, check out this article or this one or this one. I've got something FUN for you this week! Remember last week was all about obvious and not so obvious home portable exercise equipment. If not, here is the post and video that you need to watch before you get started on this week's challenge. Did I just say challenge? Oh ya! Nothing like an end of the month challenge to catapult you into June! Don't stop reading now. Hold tight - this IS going to be fun! The workout will require some set-up of equipment and a pair of scissors. Please no exercising with the scissors. Go to my website to download your very own Home Exercise Cube Kit. Cut out the cube form and assemble. I find tape works well to hold the cube together. Set yourself up close to a staircase and an accessible wall. Gather the following items: 1. Broom 2. Dumbbells 3. Floor Mat 4. Sturdy Chair Don't forget the second page of the Home Exercise Cube Kit. It will help guide you in some exercises if you get stumped. Now, take your newly assembled cube and give it a roll….. Whatever it lands on, is your piece of equipment for your first exercise.
You decide how many repetitions and sets and then you roll again! If you are relatively new to exercise, start with 1 set of 10 reps. If you have more experience, go with 2-3 sets of 10-12 reps. Let the workout fun begin! You decide how many times you roll the dice. I'd recommend up to 5-8 times depending on how much time you have. Questions? Leave me a reply to this post and I'd be happy to support you. Enjoy the Home Exercise Cube Kit workout! Really stumped. Book in for a virtual 30 minute complimentary introductory appointment to find out how my services can help you achieve your goals. Stay well and happy moving, Lisa Many people have opted for the convenience of exercising at home. Have you? A growing body of research is demonstrating that home exercise results are quite positive and impressive. From improving functional exercise capacity and quality of life to improving activities of daily living performance and improving mobility to lower extremity strength and reducing the number of falls. Wow! Who wouldn't want those benefits from exercising at home! So when thinking about starting a new routine at home, setting up your home with portable exercise equipment is a great way to position yourself for success. Here are 3 quick tips: 1. Assess your space: Before purchasing any equipment, take a look at your home and identify areas where you can exercise. Consider the size of the room, the amount of natural light, and any other factors that might affect your workout. 2. Invest in quality: When it comes to portable exercise equipment, quality is key. Look for equipment that is durable, easy to use, and provides the right level of resistance or support for your fitness level. 3. Choose your equipment: There are many types of portable exercise equipment available, from resistance bands to jump ropes to yoga mats. Consider your fitness goals and choose equipment that will help you achieve them. Speaking of choosing equipment, check out my most recent Physical Activity QuickPlay. I list my Top Ten affordable and unexpected exercise equipment options for your home workout. Which is your favourite piece of equipment? Which one are you intrigued about? Let me know. I'd love to hear what you think! AND if you are in the process of 'test driving' home exercise, join my THIS Tuesday May 23 in collaboration with LyfeMD for a free virtual physical activity session. I would love to have you move in your home along side me on Zoom. I hope to see you there! Stay well and happy moving, Lisa The influence of a mother on physical activity can be profound and long-lasting.
Research has shown that mothers play a critical role in shaping their children's attitudes and behaviours towards exercise and physical activity. A mother's encouragement, support, and active participation in physical activity can help instill a lifelong love of movement in her children. On this Mother's day, you may be thinking about your own mother and her role in shaping your own physical activity habits. I know I am. For those of you who know my mom, you will know that she is an "all in" kind of person. She did it all and still does! When I was a child she was a huge supporter of physical activity. She would have taken me to most of my sports practices be it rhythmic gymnastics, t-ball, swimming lesson, tennis, you name it, she was all in with getting me to be physically active. I have fond memories of going on bike rides with her around my childhood neighbourhood and playing all sorts of games that made us move our bodies. An elementary teacher by training, she is a natural coach, although she would argue with you that she is not athletic at all. She was even my soccer coach, although she doesn't love sports nor had she ever played soccer before. My mom definitely supported the idea of team spirit and the community that sports brings. My mom even went so far as conquering her fear of deep water on one of our family summer vacations to Edmonton (where we both live now). It was the late 1980s and all kids dreamed about the wave pool at West Edmonton Mall. She planned ahead and rightfully surprised me when she came into the wave pool with my brother and I. Her plan was to strap on her glasses with an elastic headband that she brought along from home. For the woman who is deathly afraid to put her head underwater and equally scared with not being able to touch the bottom of the pool, this was a large feat to come into the wave pool! Her biggest fear was losing her glasses (and maybe drowning). She had a trusty little elastic headband to keep her glasses in place. I can still see a snap shot in my mind now, of us being in the water, riding the waves on an inflatable mat and shouting for joy (I think!) with each wave that rolled into shore. Now as an adult, her commitment to physical activity continues. We have covered many, many miles of walking whether it be with traveling, walking together in our respective neighbourhoods or pounding the pavement on our marathon shopping adventures. Cha Ching! For the woman who doesn't believe that she's very athletic. She sure does physical activity well. Who is your supporter? It may not be your mother that was your role model. It may be another strong female force that currently supports you and your physical activity. My mom does it all. Even when she may not even love it as much as me. Case in point. She showed up at my recent free yoga class this past week. She didn't have to do that. But she always does. This cannot be understated. A mother's influence can have significant implications for her children's health and well-being, both in the short and long term. I know you're reading this mom. I love you. Happy Mother's Day to you and all the other women who demonstrate what is possible with physical activity! Stay well and happy moving, Lisa |
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May 2024
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