Building Muscle
Growing up I was not an athlete. I wasn’t even a fan of sports. I would go to high school football games but only to hang out with my friends. I have NO idea what our record was, but I do remember we weren’t that good. As a young child I would ride my bike while my dad ran, and I did a few fun runs in elementary school but that was about it. However, after college and into my professional chapter, I became more active. I even did a few sprint triathlons. Regardless, I have a love-hate relationship with working out. It’s maybe a little more hate than love. I hate that I have to do it. I don’t like to sweat, and I wish it were easier. Yet on the flip side, I love the way I feel afterwards. I have more energy and a sense of accomplishment. It’s become habitual for me now, doing something active most days.
As I get older, the motivation to “stay in shape” has changed. In fact, I’d be thrilled to be in shape. Now it’s more about heart health, flexibility, and overall wellness. They say strength training is important as you mature to help with balance and prevent falls. So I continue to prioritize my workouts. Lately, I have been using an app I saw advertised on social media and I really like it. One selling feature for me is it starts you off gradually with 12–15-minute exercise routines, and then it builds from there up to about 30-32 minute ones. While I don’t see all the miraculous results it claims, I do notice some improvement in my strength. I’m starting to build muscles. It’s definitely a slow process but it’s progress, nonetheless. It’s often the same with any other changes we want to see. It takes time.
As we begin a new school year, (can you believe summer is already over?!), I want to encourage you to begin the SLOW process of building your self-care muscle. Perhaps you are new to self-care exercises. Maybe you have a love-hate relationship with taking care of yourself, you know you need to but don’t feel motivated. It’s hard to do and seems easier to just ignore it. It can feel daunting, like one more thing when you already feel sapped for time. So let me remind you, it is ok to start small and take baby steps as you start out. Consistent progress over time rewires your old habits into new ones. Here are some easy ways to begin.
· Start (or end) your day with an affirmation. This could be something like “I bring value to my work.” “I make a difference in others lives.” “I’m amazing at what I do.” You get the idea. I believe what you put into your mind is what comes out. If we feel good about who we are, that helps us to protect ourselves (time, energy, etc.).
· Find one thing to do for yourself each day. Perhaps this is drinking your coffee in silence. Or listening to music that calms or energizes you. Maybe you call someone who fills your cup. Possibly you notice your breath for 1 minute or sit outside or walk for 10 minutes.
· Pick one thing you will not do. Consider leaving the dishes in the sink (or have someone else wash them). Maybe you take the night off from working. Perhaps you attend only a portion of your child’s extra-curricular activity.
These are just a few small ways you can begin to set boundaries, prioritize your own needs, monitor your energy and wellness and build that muscle. Stick with it, you will see progress in time. Have a great and fulfilling school year!