My Mantra
To educate, inspire and encourage woman to be the best version of themselves possible and support them on their own personal journey to wellness…

Introduction to Exercise

“Move your body in ways that you love…”

Hey gorgeous,

Today I want to talk to you about one of my absolute favourite topics… Exercise!
It doesn’t matter if you’re the kind of girl that’s at the gym every day, once a week or maybe your workouts have actually been M.I.A for a while… no matter what stage you’re at this article is simply here to remind you just how important exercise is and hopefully you’ll feel inspired and motivated to start moving your body in ways that make your heart sing.

I’m sure you already know that physical activity is great for your overall health and fitness but have you ever considered that it could be a total game changer? All you need to do is simply honour yourself enough to consistently make time for physical activity in your daily or weekly routine and I guarantee you’ll be feel AMAZING in no time! Exercise impacts so many vital aspects of wellbeing. It affects your energy, mood, digestion, brain function and quality of sleep (just to name a few). Can you see how just those 5 things alone have such a massive impact on your daily life?

You might be reading this article with the preconceived idea that exercise is hard and boring… maybe you tried going to a gym once and had no idea how to use the equipment so you gave up. You might have taken a class and felt like a complete idiot for being new and not knowing the routines, so you promised yourself never to return or put yourself through that humiliation EVER again.

That’s okay, I’ve been there too, trust me! I know it can feel like a big step getting outside of your comfort zone but I want to strongly encourage you not to give up, there are so many different, fun ways you can move your body, you just have to find what works for you. If you enjoy going to the gym then that’s fantastic, keep it up! Just don’t limit yourself by thinking that’s the only place you can go to do a workout.

Where should you exercise?
If you want to get outdoors, breath in the fresh air and soak up some glorious Vitamin-D, then why not go for a walk at the beach or try doing some yoga in a park. If you’re more of an indoors kinda girl, I suggest you try out a new fitness class or book a session with a PT at the gym so you can learn how to use the equipment effectively and safely. You can even workout at home if that’s more comfortable for you or if you’re limited for time. There’s no set way of doing this, it’s all totally up to you!

How often should you exercise and for how long?

Ideally, you want to be active everyday of every week. This doesn’t mean you have to be killing yourself at the gym day in – day out, in fact I actually wouldn’t recommend that at all. Just 30 minutes of moderate exercise everyday is all you need to reap the benefits!

Benefits of Exercising:
Weight management
Increases metabolism and improves digestion
Decreases bloating and water retention
Releases tension, stress and feelings of anxiousness
Lowers depression and boosts your mood
Improves your skin
Improves immune function
Improves energy
Improves sleep

If you’ve been out of action for a while don’t push yourself, simply start off by slowly incorporating exercise back into your lifestyle and as you become fitter and stronger you can gradually build up the length and number of workouts you do each week.
Personally, I like to exercise first thing in the morning because it puts me in a positive mindset and sets me up for an energised, productive day. Of course it’s totally up to you babe, there’s no right or wrong here… it’s all about what works best for you.

What type of exercise should you do?
When choosing the types of exercise you want to add into your routine keep in mind that it’s good to do a mixture of endurance, strength, balance and flexibility exercises.
Aerobic exercises, like walking, cycling or dancing help to increase your cardiovascular endurance and promote long, lean muscles.
Anaerobic exercises, such as weight training, improve muscle strength and tone.
Balance and flexibility exercises compliment your other training and can be achieved through yoga, pilates and safe stretching exercises.

Listen to your body and address it’s needs accordingly…
Although it’s great to exercise everyday it’s also just as important to have a rest day at least once a week. Taking one day off to completely relax is actually great for your body! It gives your muscles a chance to repair and is essential for preventing “burn-out”. It’s especially important to allow your body to rest during times of high-stress, illness and even around that time of the month. Don’t feel pressured to push yourself if you’re really not feeling up to it because chances are you’re only going to feel worse afterwards. Free yourself from feeling lazy or guilty for skipping a workout, it’s all about maintaining a healthy balance and once you’re fully recovered you can get back into it again.

My Top 10 Tips:

  1. Create your very own fitness routine that you will love.
  2. Mix it up! Don’t get stuck in a rut doing the same exercise every single day.
    I say this for two reasons…
    Firstly, repetitious exercise can cause certain muscle groups to be overworked and it can also be harmful for your joints. By doing a variety of different styles of exercise you’re more likely to use all of your muscle groups.
    Secondly, if you are constantly changing the way you exercise your body won’t plateau as quickly and you won’t get bored.
  3. Block out space in your weekly schedule for your workouts and commit to them.
  4. Invest in good quality workout shoes.
  5. Buy new gym gear or active wear if that helps you to feel motivated and excited.
  6. Start every workout with a warm up (10mins of moderate walking should do it).
  7. Remember to do slow, safe stretches after you’ve warmed up to avoid injuries.
  8. Stay hydrated, take a bottle of water with you and sip! sip! sip!
  9. Remember to do a cool down and safe stretches after your workout to avoid muscle tightness.
  10. Have a luke-warm shower after your workout – sweat opens your pores allowing toxins to leave the body. If you have a cold shower right after training your pores will contract, trapping in unwanted toxins. (Yuck! No thank you!)

Now the fun part is being experimental, try out something new and discover what you truly enjoy. Soon enough you’ll know what feels great for your body and what works well for your lifestyle. Remember that you don’t have to do this alone, you can workout with a friend or find support by connecting with a small training group.

“Workout because you LOVE YOUR BODY, not because you hate it…”

Before I let you go all I ask is that you will promise me two things…
Exercise from a place of love not fear – move your body because it makes you truly happy and feels great. Please don’t exercise because you think you are not good enough! You have been made perfectly and wonderfully. Your body shape is beautiful and unique to you, so own it sista!
Be patient with your body – you can’t expect to see results over-night and chances are you probably won’t have a perfectly toned body after just one workout either… it takes time but I promise it is oh so worth it!

Above all, remember to love your incredible body. You only get one so care for it the best way you possibly can, treat it with kindness, gratitude, respect and I promise it will love you right back.

So gorgeous, if you enjoyed reading this article please share it with a girlfriend, I’m sure it will brighten her day just to know that you are thinking of her!

Love Kat


P.s – I’d love to see what you try out, take a pic and tag me in it when you share your post on Facebook or Instagram! @kathryn.chandler #kathrynchandlerworkout