Many humans approach exercise as something they “should do” or something that needs to be checked off their daily task list. We know it’s beneficial to our health, yet has widely become something we dread, force ourselves to do, or honestly struggle to do it at all. Given how appearance-focused, and weight-driven our society is, exercise has become something we “have to” or “should” do rather than something we want to do. This explains why there is such a huge yo-yo dieting and exercising phenomenon. It’s this mindset that makes it specifically hard to start and or even maintain an exercise routine. 

Ask yourself this, have you found yourself stating any of the following or hearing them from your trainer,

“no pain, no gain” 

“sweat is fat crying” 

“let’s get bikini ready”

“summer arms and abs, baby.”

I’ll be honest, as an athlete and a trainer I have been both guilty of thinking these thoughts and stating them. Unfortunately this way of thinking cultivates a negative mindset surrounding something that should be fun, playful, and exciting.

So, What is Intuitive Movement?

Intuitive movement is the practice of connecting and listening to your body, figuring out how it feels, what type of movement will feel best, as well as how long and how hard of intensity you would like to push that day.  Rather than picking an exercise you think you “should” do, you’re able to connect to your body’s internal cues to determine what movement will make you feel best that day. Intuitive movement is choosing to move for the sake of self-care and health benefits rather than calorie burn or weight loss. 

Intuitive movement is flexible, not rigid, it allows you the space to explore what might feel best for you in that moment. 

When you’re ready to move ask yourself these questions…

“What does my body need today?”

“What do I feel like doing?”

“What exercise would be most beneficial to my body today?”

Somedays that may be an intense spin class, a track day, a long run, a HIIT class, or maybe it is a gentle walk in the park, restorative yoga, a leisure bike ride, or dancing in the living room with your family. Your why behind what type of movement may shift from day to day. Maybe it’s been a long day and a short walk is all you have time for, you woke up feeling so energized and excited you dash out the door for a run (after warming up of course), or for us women it could be right in the middle of our menstrual cycle in which high intense exercise actually will do more harm to our bodies by adding more stress and strain, so we opt for gentle yoga or a nice walk. 

The point is, with intuitive movement, we learn to practice mindful movement for the sake of positive health and wellness benefits rather than losing weight and burning calories. We get to shift our mindset from having to train X number days of cardio and X number days of strength to exploring what genuinely feels good. This mindset shift will allow and empower us to view exercise as more enjoyable and less stressful and exercise will become something we look forward to rather than dread.

But if not for weight loss, then why do it?

I’m not reinventing the wheel here, the health benefits of exercise have been well established. Unfortunately we are oftentimes told to exercise for the sole purpose of changing our bodies appearance, to compensate for what we have eaten that day, or simply to burn calories. However, these types of extrinsic motivators will become old quick, especially when the results aren’t what you expect or it’s taking too long. Most will give up and stop exercising completely. 

Intuitive mindset shifts however places the focus on intrinsic or internal benefits and changes. We begin to view movement as a form of self-care rather than a punishment and can shift our mindset to health focused results, such as…

• Lower levels of stress and anxiety
• Promotes a higher quality of sleep 
• Combats depression
• Higher bone density 
• Boosts energy
• Better balance, flexibility and stability
• Increased muscle mass
• Decrease risk of dementia 
• Increased memory and clarity
• Reduced risk of type 2 diabetes, heart disease, high blood pressure, and cholesterol 
• Reduction in chronic pain (for some)

How can you begin implementing this mindset shift today?

Here’s some tips…

1. Do a body scan: You can do this before you even get out of bed in the morning and it takes less than 60s. Start at your head and work your way down (head, kneck, shoulders, arms, chest, back, etc). How are you feeling? Headache, muscle soreness, nausea, cramps… These are all important details to pay attention to. 
2. Practice avoiding the “all or nothing” rigid mindset: This mindset leaves a lot of room for feelings of failure and guilt. When we keep a strict workout routine, and life happens, leading us astray from that specific plan, it leaves us feeling unmotivated, guilty, and in turn causes more stress surrounding exercises which can oftentimes result in lowering our motivation to do it next time. The beauty of intuitive movement is its flexibility. If life happens and we miss a workout, practice showing yourself compassion and understanding then move on. Research shows that grace and self-compassion is linked to increased motivation and improved health behaviors, so in the long run, this can help you maintain a consistent routine. You can be both flexible and allow yourself some structure to your routine. This may look a bit different for everyone, for me I tend to know what times of the day my schedule is lighter so I pencil in my movement for that time. I may write in “long run,” but if something comes up or my body isn’t feeling it, I can shorten the run or even do a nice walk, allowing myself to show grace and feel like I’ve stuck to a loose structure. 
3. Choose movement you ENJOY: If you find yourself dreading your workout, this likely means you are engaging in movement that doesn’t make you or your body happy. Try to find movement that brings you joy, makes you feel energized, and excited. This can take some trial and error, so again, begin practicing grace. 
4. Pay attention to body cues and how you feel: How are you feeling after your workout? Do you feel more energized? Feeling stronger? Begin that practice of focusing on intrinsic cues. If you are left feeling fatigued and in pain, revisit if that movement best serves you.
5. Think about your why: This can be a challenge, especially at first. We may find ourselves wanting to move in order to change our external appearance or to “make up” for something we ate that day. These thoughts may never completely go away, but becoming aware of them and practicing not serving them will reap many benefits.  Notice when those “shoulds” pop up. Assess them, become curious about them. Formulate and focus on a “why” that is not surrounded by weight loss, write it down, and post it somewhere you can see it everyday. 
6. Rest days are CRUCIAL, practice not being afraid of them: Rest days are just as if not more important than movement. These days allow our bodies to recover, replenish, and heal. The more in tune we become with our body, the easier listening will become. Trust that when your body needs a rest day, it NEEDS a rest day. 
7. Feel comfortable and confident in what you are wearing: Nobody likes to feel uncomfortable in what they’re wearing. It leaves us feeling insecure and alters our mood. Invest in some clothes that are comfortable, that make you feel empowered, strong. Check out some of my favorite brands that offer an array of sizing (fabletics, athleta, girlfriend collective, and even Targets Joy Lab Line). 

What types of intuitive movement are there?

That’s the beauty, it can be whatever you want it to be! What feels good to you? What do you crave? What brings you the most joy? Here are a handful of options to take for a test drive next time you want some movement….

• Jogging / running 
• Walking 
• Hiking
• Dancing (maybe to your favorite song)
• Cleaning
• Ice skating / roller blading 
• Sports (tennis / soccer / basketball/ volleyball)
• Swimming 
• Strength training
• Yoga / stretching
• Playing in the yard with your kids
• Chasing your dog
• Bike riding
• Window shopping

(…. and so many more options)

My hope is you feel inspired to take on a new practice, a new challenge to feel empowered in a form of movement that you LOVE. One that brings you joy. 

Share with us below. What form of movement / exercise brings you the most satisfaction, the most joy? What is your movement spirit animal?

Love you, mean it!

XO, Trainer Jen