I have gone from be an avid gym-avoider, unathletic, didn't even own a pair of running shoes, complacent with my health in many ways to someone who PRIORITIZES movement as a way to improve and maintain my sense of wellbeing.  I want to share how I got here, what makes exercise tough and simple ways to get started with moving more. 

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Topics covered in this episode

What I learned about exercise as a kid. 1:54

The ideal body has shifted over generations.The modern human moves around 30% less than the 1960s.

Learning from the culture around us. 3:50

Learning from culture and home culture.Limiting identities and how they shape us.

What Is physical literacy? 6:12

Lack of physical literacy, lack of motivation, knowledge and understanding.The importance of movement.The wake-up call I hadGetting started with yoga

It’s not about the goal but about the process. 11:05

Challenging the lifelong belief of complacency.

The benefits of exercise.

How exercise changes the brain’s anatomy. 13:42Exercise changes the brain's anatomy, physiology and function.Exercise reduces stress and cortisol.How exercise can help with depression? 15:07Exercise can provide temporary anxiety relief.The benefits of prolonged exercise for over 20 minutes.Exercise can be a form of meditation.

What will keep you from experiencing the benefits of exercise

Perfectionism, all or nothing, using exercise as a distraction

How exercise helps you care for yourself better

Increasing capacity and showing up better. 19:19

Why exercise is hard

Our relationship to our bodiesThe resistance and excuses our brain gives us when we are faced with potential pain (hard work)Building a dopamine pathway for exercise 

Strategies for incorporating movement into your life. 21:40

Consistency is key to long-term motivation.

Consider yourself 20 years from now

Exercise, with a toddler at home

 Links related to the episode 

References 

 Books

Move by Caroline WilliamsThe Joy of Movement by Kelly McGonigalBurnout by Emily and Amelia NagoskiMove the Body, Heal the Mind by Dr. Heisz

Episodes, articles and studies

The brain-changing benefits of exercise by Wendi SuzukiMove the body, heal the mind on the Art of Manliness podcast, with Dr. Jennifer Heisz of NeuroFitLabPhysical literacyThe secret to why exercise is so good for mental health. 'Hope Molecules' The truth behind 'runners high'

Blog posts/my stories

My VBAC Birth StoryI’ve Been Living On Auto-Pilot and I’m Changing My Ways (aka Why Running Makes Me Cry)I’m Running My First 5k. Here’s WhyUmm…I Thought You Were Running a 5km?164. How I am finding balance in my life this yearBuilding self trust Athletic skillz, according to 12 year old meWhat We Say About Ourselves (and why it matters) Limiting Identity78. Small things that can change your whole life (the compound effect)150. A new approach to habit change: routine and habit refinement

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FULL TRANSCRIPT (unedited)

0:07Hey friends it's Shawna, your nerdy girlfriend and counselor from simple on purpose.ca Welcome back to the simple on purpose podcast. And if you're new here, welcome to just give you like a quick nutshell about simple and purpose. I am Shawna, I'm a mom of three kids, I'm a counselor. And over the years, I have shared my journey online at simple on purpose.ca. With simplifying my home, decluttering my home,