Lets be honest, you didn’t read the title of this post you sang it.

Yes, the title of this blog post does have some questionable connotations, and whilst my tartish mind can’t help but wander to visualising tight lycra and sexy aerobic moves as I read it, I can assure you that all we are talking about today is functional movement. Come to think of it, that sounds suggestive too. Maybe I should just get to the main point before things get too exciting.

Today I really want to write about exercise, specifically why it is NOT something to be dreaded!

Exercise, for many, is a dirty word. It brings images of pain, sweat, tears (no doubt a result of the ‘go hard or go home’ culture). Moving the body on a regular basis is often dreaded and even avoided – despite the well known fact that it is essential for all living beings. Sometimes unresolved negative body image leads us away from the running track (hands up who has felt self-conscious about pulling on their running shorts and sports bra?) or perhaps you have tried heaps of different physical activities and not yet found something that sticks. For some it is the lingering belief that they are somehow are not good enough, just because perhaps they were picked last during PE or told by someone that their body type would restrict them from achieving their fitness goals.

The thing is though, movement isn’t about looking hot in a bikini, nor being the fastest or most agile. It is NOT about pushing yourself to the limits or sweating excessively. It is about feeling energised and having fun. It is about honouring yourself enough to show up each day and just do something. Exercise is about the two ‘M’s’, or the M&M’s so to speak, (no not the colourful chocolate buttons that come in crispy, plain and peanut); Motivation and Mindset.

You need motivation to do anything, and exercise is no exception. I can only offer my own experiences here, but I’ve found that reflecting on what motivates me to move has really helped me to create healthy habits. I am motivated mostly by how I feel. An energising morning jog fills me with clarity. Yoga relieves stress and tension from my muscles and joints. Walking really doesn’t feel like exercise at all, and if I have the opportunity to hike I am actually enjoy the burning sensation in my legs – it’s the one time I actually enjoy “feeling the burn”.

So reflect on your motivation. Perhaps you want more energy to get you through the day or would like an excuse to get outside and away from household chores – needing to do a workout is a fantastic excuse to take you away from the floors that need mopping or pavement which needs sweeping (that’s my logic anyways).

Alongside motivation we have mindset, the way we feel about our exercise; inspired or enslaved. Now to be honest there are some sports that I really dislike and if they were the only ways to move my body, I would likely be very, very sedentary. Take competitive running for instance – I did this when I was younger and it put me off running (which I love) for a few good (well, not so good actually) years. I want to run to feel good, not to have competitive butterflies in my stomach and guns going off around me.

My mindset around exercise is positive because I do what I love and that’s that (if it hurts, stresses or unsettles me, I don’t stick with it). It is essential to have a positive attitude towards exercise otherwise it will become a chore. The easiest way to shift mindset from limiting to inspiring, is to find a way of moving your body that is so fun that it becomes something that you want to do, rather than something you “have” to do. Also take note of how refreshed or energised you feel after you complete your activities of choice, that way if you’re having an off day you can remind yourself of these feelings and self-motivate.

Find something that you love. Don’t settle for anything less. Here are some suggestions;

If you have a gym close by that offers Les Mills Style classes I encourage you to give them a go. body pump and CX Works are my favourites. They are high-energy classes where the group-setting, motivating trainers and decent music distracts you from the clock – the session is over super-quick and you feel amazing
Walk with a buddy. Do you usually go out for coffee with a friend to have a chin-wag? Swap that coffee for a walk. It’s free and the conversation distracts you from any exhaustion or fatigue
Do a short jog each day. If you have the ability to run, commit to a short (say 15 minute) jog first thing in the morning. I know if I committed to an hour of jogging (like I have in the past) I get the procrastination bug. But my short, 25 minutes before breakkie – I’ve only just left and before I know it I’m home again – and feeling energised. I am a huge fan of short but effective workouts
Dancing to your favourite music alone somewhere (or with family/friends if you’re game). It doesn’t have to be good dancing, just movement to music is fine. I can easily do this for 20 minutes without even thinking
If you have a bike, a 30 minute ride early morning or at sunset is quite peaceful, again, you don’t have to smash it – just peddle at your own pace and enjoy the downtime
sit ups or crunches or holding plank during commercial breaks. If you don’t watch much TV, then put on some tunes and do whatever abdominal exercises you like for the duration of your two fave songs

I also understand (though I’ve never let it stop me) the whole negative body image thing. Exercise can be intimidating when you aren’t embracing your whole package. I am very blessed with a body that craves movement, so not participating in sports (usually several at once) has never been an option, and now that I’m older, regular swims, walks, Pilates or yoga sessions and jogs are non-negotiable parts of my daily routine. Yet this mentality does not mean that I’ve always felt I can rock a swim suit or look damn fine in a sports bra. I am extremely petite and especially flat chested – seriously I’ve met pancakes with more shape than my chest (although if I compared myself to french-style crepes I’m millimetres ahead, perspective right?), so body confidence is a mindset that I’ve had to teach myself – I see it as a never ending journey because your body will continue to change state and you have to learn to love it at every stage.

There are a few tricks to reduce the effects of negative body image as you move along your journey to ultimate self-love. Firstly, find the most comfortable gear you can (even your happy pants – if that’s not motivation I don’t know what is?). I often wear whatever trackies or shorts I can find the quickest and same goes for singlets and t-shirts. As long as your sneakers are comfortable on your feet then the rest doesn’t really doesn’t matter – just be comfortable.

Secondly, repeat this mantra “My life is too short and my happiness too dear, to avoid exercising because of the way I think I look”. Remember exercise can sculpt the body into a stronger shape and also boosts self-esteem, so if you just get out there and keep putting one foot in front of the other, eventually your confidence will build.

A great ritual is to talk to your body each day in the shower or as you moisturise, go through each body part and tell it why you appreciate it (I got this quirky tip from one of my greatest role models Kim Morrison – thank you lovely lady!). This may sound silly but it is such a wake up call. Allow me to demonstrate, starting at the feet, “you hold me up for most of the day and are the reason I can move at all – thank you” … moving on to the legs “damn girls (gotta have some sass right?) you work tirelessly for me and have a beautiful, strong shape” … and the booty “Rach you have such a great butt, seriously, not too big, not too small, very soft (thanks coconut oil) …” – I then proceed to playfully slap my behind, but I understand if you want to skip this step. Are you getting the picture? The way we see ourselves is all perspective. It’s not what we look like, but how we feel and what we can do. Another spectacular lady Carren Smith once pointed out to me; “you will never truly see yourself exactly as you are. A mirror is merely a semi-accurate reflection, as is a photograph, it’s not the true you” (Deep right? – that’s why I love you Carren!)

Now for the final hurdle, tackling those beliefs that you aren’t good enough. This one is easy. Just stop comparing yourself to others! Take these analogies; the best netball player in her club will soon be up against the best in her region, where she risks no longer being the best. A world record holding swimmer will only hold a record for so long before someone swims along and smashes their record out of the water (literally). Even the hare was faster than the tortoise until he fell asleep, allowing the determined little tortoise to steal the hare’s thunder. My point, there will always be someone better at something and usually someone worse. Movement is about necessity (daily movements such as grocery shopping, showering, cooking etc.) and enjoyment (dancing the night away with your mates or taking your dog for a stroll). It is not about being the best or winning gold. As soon as you see that all pressure is lost.

Remember slow and steady really can win the race – and you will become faster over time (if that is a goal – and no problems if it’s not, you could run the same pace, the same route and the same time everyday for the rest of your life and you’re still running. If that is all that matters to you then that is all that matters, period.)

Has this post helped? What exercise lights you up? Let me know.