Mindful Movement eBook - Digital Download
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Most of us have experienced the joy of moving our bodies at one time or another, even if it was a really, really long time ago. As children, we knew the magic of movement. Maybe it was running wild outside, or feeling the breeze on your face the first time you rode a 2-wheeler. Perhaps it was learning how to play a sport, or spending hours of a hazy, summer afternoon engrossed in fantasy play, pretending to be fairies and creating special concoctions with wildflowers. That magic and thrill is still inside of you, and it has illuminated itself to you in little and big ways throughout your life -- our mission, here, is to remember it. Exercise can be a bridge to a deep, satisfying, and meaningful relationship with your body. But it also can be tension-filled and frustrated by a self-critical relationship with your body. This comprehensive workbook asks you to examine your personal story with movement through the years, challenge critical or painful beliefs, and expand your understanding of your relationship to movement. This workbook is perfect if you struggle with exercise avoidance and feel unsure of how to start moving your body. Alternatively, if you've struggled with compulsive exercise and are unsure how to have a relationship with movement that is flexible, attuned to your body, and sustainable -- this workbook will help you get started. Additionally, I encourage you to consider reaching out to a professional who can walk along side you as you unpack these questions. Thank you for downloading this workbook! I'm sending you encouragement and compassion as you dig into these rich topics. If you've lost your spark and joy with exercise, and you wish it could feel better, you are not alone. The reasons people lose their spark with movement often have to do with social/cultural pressures, negative experiences with exercise growing up, injury and illness, or using exercise as the primary coping skill for stress, shame, or feelings of unworthiness.
Consider these different examples:
Can you relate to any of these negative experiences? Healing your relationship with exercise may feel far-fetched, maybe even impossible. Perhaps there are lots of self-judgements that come up as you consider trying something different with movement: "I'm too old to start changing this now." .. "I've tried so many things, how would this be any different?".. "I wouldn't even know where to begin." This was my consideration in forming this workbook, was to give you a new lens with which to view your relationship with movement. Rather than fostering self blame and comparison to others, I encourage you to look with compassion, curiosity, and kindness at your own story. I prompt you to ask, "In what ways has my life and experiences contributed to how I view exercise today?" I take you through journaling exercises that show the highs and lows of your own story to give you a road map for the future. (Ps. The Discover Your Core Values Worksheet goes really well with the themes in this workbook!) Please reach out to me to share your takeaways from this workbook! I look forward to hearing from you! A final note: This workbook is not a substitute for medical advice. If you are in recovery from an eating disorder / disordered eating, I encourage you to seek individual therapy with a Dietitian, Physician, and Therapist. Before beginning/continuing exercise, please make sure that your physician has fully evaluated you for medical safety and discussed the appropriateness of your goals with your treatment team.
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Discover Your 5 Core Values - Digital Download
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Living out of alignment with our values is a source of considerable mental and emotional suffering. Choosing to act in alignment with our values, rather in reaction to thoughts and emotions, can help us with healing and growth! In this journaling exercise, you will discover your 5 core values and begin to look closer at the areas of life you are in vs. out of alignment your values. Values work is one of my favorite ways to explore our relationship to our body. Because, after all, we are in a relationship with our body. As Plato is famously quoted, "We are bound to our bodies like an oyster to its shell." But just because we are bound to our bodies, doesn't mean that relationship has to a negative one. When our body-relationship is fraught with negativity, it will domino into our relationships with food, movement, body image, self-talk, self-care, and social relationships.
One way to begin healing a negative relationship with self, is to identify your core values and what is truly important in your life. Download this free worksheet to help you identify your 5 core values, as well as learn where you are in/out alignment in your relationship with food, fitness, body image. I sincerely hope this helps you take a step towards a more positive and fulfilling relationship with your body! -Sarah If you're someone who has lost their spark and joy with exercise, you're not alone. Many people struggle to find pleasure in movement because of negative experiences, social and cultural pressures, injury, illness, or using exercise as a coping mechanism in an eating disorder.
When it comes to exercise or movement, we often think about the physical benefits: bone health, muscle gain, cardiovascular health. But what about the mental and emotional benefits? What about the way exercise makes us feel? If exercise is making us feel exhausted, confused, stressed, or pained, then it's time to re-evaluate our relationship with movement. Ask yourself if your exercise habits align with the four healthy components outlined below:
Exercise or movement that aligns with these four components is truly healthy - mentally, emotionally, and physically. By approaching exercise with curiosity, kindness, and compassion, we can redefine our relationship with movement to focus on joy and well-being rather than external pressures or expectations. So go ahead, try something new and see how exercise can truly nourish your body and soul. Exercise is often seen as a means to an end, a way to achieve a certain body shape or weight. However, when exercise is approached solely from this perspective, it can become a source of stress, anxiety, and even harm. To truly reap the physical, mental, and emotional benefits of movement, it's essential to redefine our relationship with exercise and prioritize practices that align with our well-being.
In this blog post, I'm giving you six journaling prompts to help you reflect on your current relationship with exercise and explore ways to cultivate healthy exercise habits that support your overall health and happiness. By approaching exercise with curiosity, kindness, and compassion, we can shift our focus from external pressures and expectations to genuine enjoyment, pleasure, and rejuvenation. So grab your journal and let's get started on this journey towards a healthier, more fulfilling relationship with movement.
By using the journaling prompts provided in this blog post, you can start to unpack your own story and explore what truly aligns with your physical, mental, and emotional needs when it comes to movement. If this blog spoke to you, you should check out my free eWorkbook Move! Remember, exercise should rejuvenate your body, enhance your mind-body connection, alleviate stress, and provide genuine enjoyment and pleasure. With time, patience, and a willingness to approach exercise with a new perspective, you can find a sustainable and fulfilling approach to movement that supports your overall well-being. The way we feel about our bodies can have a profound impact on our daily lives. Our relationship with our bodies can affect our confidence, our relationships, and even our ability to pursue our dreams. For many of us, our body image story is complex and often shaped by messages we have received from others, as well as our own thoughts and feelings.
Using the metaphor of a tree, we can explore the different aspects of our body image story and work towards a more peaceful relationship with our bodies.
You've put in hours of training for your event, now let's prime your body with optimized nutrition! Carbohydrate loading can offer tremendous advantages for long-distance, high intensity sports, but exactly how to do it often stumps people. I'm glad you're here, because I love demystifying big overwhelming concepts for people to make them accessible and applicable. I aimed to do exactly that in this free eBook: Carb Loading eBook - Digital Download.
I want you to have the confidence with nutrition to perform at your best. Carb-loading doesn't have to be overwhelming, in fact, it can be a great exercise in mindfulness and intentionality with nutrition. I hope you find this free eBook helpful. I had a lot of fun making it! Let me know in the comments, or message me with your carb-loading stories, Fuel. Have Fun. Refuel. -Sarah |
Sarah VothNutrition Therapist & Sports Dietitian, and Certified Eating Disorder Registered Dietitian (CEDRD) Archives
April 2023
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