healthy lifestyle – zen BLITZ

Exercise Without the Bullshit: Movement for Vitality, Strength & Confidence

Forget perfect workouts. Move because you’re alive, because you can, and because feeling strong beats chasing a number on the scale.

I should do a post about rest & sleep, because those things are pretty important for your body (and thus also for your mind, heart, & soul), but… I really don’t have anything to say on the topic, to be honest. I don’t sleep great, in large part because of my back problems (also in large part because of the five year old who crawls into bed next to me every night & proceeds to kick my ass for six hours). I figured I should mention it, though, as something to bear in mind.

Moving on, this post is about movement – whatever that looks like for each of us on any given day.

I’ll share the types of movement I enjoy, but I’d love to hear what you enjoy in the comments!!

Everybody’s Got Limits

Because of the possibility of carrying an ALS-associated gene, I like to move because I’m grateful that I can—I don’t want to take that simple fact for granted.

However, I realize everyone deals with mobility issues to some degree. Myself included. So, movement looks different for everyone.

For some, it’s an intense 60 minute workout. For others, it’s 5 minutes of Tai chi.

Time is obviously another issue – how much time can you find for intentional movement?

We all have limitations. We all have to figure out how to work within those limitations without pushing too far (& thus kicking our own asses).

Exercise Without the Punishment

As I mentioned in my last post of this series, I started on a mild weight loss journey a bit over a year ago.

Part of that involved movement, of course. So, I worked my way up to a daily routine including : 20 minutes of cardio, 15 minutes of arm strength or belly dancing, and 5 minutes each of yoga & Tai chi.

As I also mentioned in my last post, I got pretty jaded from it all.

Now, I do a bit less (in part because of the stress on my back from physical therapy), but I’m still at it.

No longer for the sake of weight loss.

For the sake of vitality, strength, & confidence.

Cardio: Get Your Blood Moving

I’ve been doing 10 minute videos, most mornings. It’s good to get your blood flowing 😉

A few of my favorite YouTube channels :

MonikaFit

JuiceandToya

growwithjo

Strength: Stop Being Spaghetti

10 minutes here, too (because my upper body strength was basically comparable to spaghetti) :

fitbymik

MadFit

HaileyC

Belly Dancing: Because Why the Hell Not?

BellyFITbyLeilah

Choose Your Own Adventure

What do you enjoy doing? Roller skating, skateboarding, jogging, martial arts, lifting weights, gardening & yardwork…the possibilities are endless!

Any sort of intentional movement can be a good goal – whatever is enough to help you get out of your mind, & in to your body.

Yoga: Meditation in Motion

I’m a fan. A big fan.

I’ve been practicing yoga for about 25 years now.

Obviously, my back won’t let me advance to the contortionist pretzel poses, but that’s beside the point – I still thoroughly enjoy what I can do.

As a challenge to the gentlemen in the audience – yoga isn’t just for the ladies! My physical therapist practices, my exes used to practice with me occasionally… It’s just very intentional stretching!

I learned in the yoga class I took in college to think of it as releasing “stagnant” energy in the body, allowing it to flow.

And in the process, it also nourishes your balance, flexibility, and strength. Physically, and thus also mentally.

I’ve found that the breathwork involved can certainly prepare the mind & body for meditation too; it can actually be a form of meditation in motion.

Yoga teaches patience & restraint – you shouldn’t push yourself too hard, or you’ll get hurt. (If it hurts, you’re doing it fucking wrong.)

YogaWithBird

yogawithkassandra

Unbelievably Effective Yoga For Uncertain Times (she has a lot of yoga videos, but this one is the least stressful that I’ve found lol)

I’ve recently discovered tantric yoga, which I’ve found pretty enjoyable too. Especially this one (even though the audio is a bit questionable, it’s a nice place to start) : Yoga for Sensuality and Inner Connection. To me, tantric yoga is the chaos magick of yoga, where you’ve been doing it for long enough to know what you enjoy & can make it very much your own practice.

Tai Chi & Qi Gong: Movement for Busy Brains

“Old friend” introduced me to Tai Chi a million years ago, but I didn’t start seriously looking into it until relatively recently.

Come to find out, I’d been doing my own version of this sort of thing for longer than I can remember!

Qi Gong has roots in ancient Chinese traditions of movement, breathwork, meditation, and cultivation of life energy, with practices evolving over thousands of years.

Tai Chi is a Chinese martial art that incorporates many of the same principles and practices.

I enjoy both.

Like yoga, both Qi Gong and Tai Chi practices are very much meditation in motion – utilizing breathwork during movements, and focusing on the movement of energy throughout the body.

They can encourage range of motion, physical awareness, balance, and gentle full-body movement.

And they’re great for busy brains because of the constant movement.

Qigong Meditation – Lots of good videos, taught by a monk ☺

Taiflow has a lot of great videos too, but this one’s my favorite.

And Phoenix Mountain Tai Chi has a few good videos, but this one is definitely my favorite.

When You Just Can’t Even: Minimum Viable Movement

So, what can you do when you “just can’t even”?

I’ve been there. Quite a bit lately, actually.

For me, my minimum options are 5-10 minutes of yoga & Tai Chi. And I’m currently working on reintroducing my regular, more strenuous workouts back into my day. Gently.

Get Out of Your Head & Into Your Body.

Maybe the goal isn’t to become fitter, thinner, stronger, more flexible, or more disciplined.

Maybe sometimes the goal is simply to feel alive in your body.

Move because you can.

Move because it feels good.

Move because your brain won’t shut the fuck up and your body deserves some attention.

Move because you’re grateful to still be here.

And when you really, truly, just can’t even?

Five minutes counts.

Minimum viable movement is still movement.

So what does movement look like for you? What makes you feel strong, grounded, playful, or simply more in your body? Tell me in the comments – I’d genuinely love to hear it.

If this resonated with you, give it a like, share it with someone who needs permission to stop treating exercise like punishment, and subscribe if you’re new.

Stay real. Live vibrantly. And rock the fuck on. 💚🤘🏻

Stop Dieting. Start Paying Attention.

blitz

Because taking care of your body doesn’t require eating perfectly – it requires mindfulness.

Let’s be real – this is not gonna be a “Best Meal Plan!” post, & I’m not gonna yell at you for not eating like an Instagram dietician (they’re liars anyway 😉).

As part of the healing, growing, & maintaining a healthy life series, we’re gonna talk about…not eating like an asshole.

Because what you put into your body is more important than most things.

Repercussions

I spent last year paying much more attention to what I was eating after some concerning cholesterol results. My doctor encouraged me to make some changes, and I decided to focus less on “dieting” and more on actually nourishing myself.

My new, self-imposed diet primarily consisted of increased protein & produce, and minimal saturated fats, excessive salts, & added sugar.

Which worked incredibly well! I’ve lost about 25 pounds! ☺ I’m happier now about how I physically look & feel than I’ve ever been in my life!!

That version of me was determined. This year’s me is tired.

This year, I’ve been burned out. I like a lot of variety, & a lot of flavor – in my meals, as well as in life.

So, here’s where I’ve landed…

The Anti-Diet

The best thing you can do for your body isn’t following a strict diet.

It’s mindful consumption.

Rules are tools, not masters.

I’m not going to sit in the corner with a salad at a party, angrily watching everyone else enjoy some barbecue. Fuck that.

But I’m also not going to eat until I feel like I need to be rolled home.

I drink a lot of lime water. Water is crucial, especially during summer. One thing I learned from working in the ER – dehydration is ridiculously common.

I hate water. But I like lime water. 😉

I use smaller plates & bowls than even my kids, most days. It helps me question if I really need more of that amazing curry I made for dinner. (Omg, my curry is amazeballs!)

And looking at that smaller bowl reminds me to savor my food instead of shoveling as much deliciousness in my face as quickly as possible. (Why do that anyway? As though someone’s gonna steal it? 😅)

Find Your Minimum

Paying attention to what you put into your body is one of the most essential forms of self care & self respect that you can do, especially when you’re not feeling well and that candy dish is singing show tunes.

Find your minimum. Make it stupidly easy. And on the days when everything goes to shit, do that one thing.

Every day, I make sure to drink water.

On my worst days, I make sure to eat at least one vegetable. (Even on “Fuck All Day”!)

What’s your minimum? Drop it in the comments – I want to know what “not eating like an asshole” looks like for you on a hellish day.

If this one hit home, give it a like, share it with someone who needs the permission, and subscribe if you’re new around here.

Stay real. Live vibrantly. And rock the fuck on. 💚🤘🏻

Weight Loss Without Misery: What Worked for Me (So Far)

blitz, Where I'm At

I’ve lost over 15 pounds! 😁👍

That’s halfway to my goal!! 🥳

Ever since my doctor told me my cholesterol was “elevated” (though, as I’ve been told by everyone else, “whose isn’t?!?”), I made an honest effort to make some changes to my health.

My main goal is to feel better, however. A better mindset has been the most rewarding side effect of all the dieting & exercise I’ve been doing the past couple months – weight loss & toned muscles are just a bonus.

Let’s review my efforts so far…

Diet

I’ve been following a “mindful eating” diet plan set up with the help of ChatGPT. It helped me set up a schedule so that I wouldn’t get too hungry by dinnertime (& thus shovel a bunch of food in my face).

Here’s what that looks like :

Mindful Eating Schedule

10:00 – lemon / lime water
11:00 – fruit
1:30 – salad w/ protein
4:00 – smoothie / yogurt
6:30 – veggies with hummus
8:00 – dinner
11:30 – dark chocolate & nuts
1:00 – fruit

I don’t follow this strictly, but it’s been proving to be pretty good guidelines for me. I’m trying to focus on eating mostly veggies & protein. Through ideas from Tim Ferriss’ slow carb diet, part of my weekly “do nothing day” includes “going crazy” (which has definitely helped me keep my sanity!) And on days when we find ourselves on an adventure, I just try to stay mindful of what I order out (without depriving myself of the glorious BBQ of summer!)

I’ve also been counting calories using an app called “My Net Diary”. It makes sense to take in fewer calories than you burn off throughout each day, so it’s been making me more aware of what I’m eating. And I love it!

“Don’t drink calories” has been a big realization for me – I didn’t realize how ridiculous my coffee creamer was! (Bet your ass I’ve got a generous amount of it plus a shot of Trader Vic’s macadamia nut liqueur in there on “go crazy day” though! 😋)

Exercise

I forgot how much I love to exercise!

I started with just 5 minutes a day, and have built myself up to about 45 minutes (give or take).

I do different things daily, all movements that I love (which is key to maintaining the routine!) :

20min cardio / dance
15min arms / bellydancing
10min yoga / tai chi / qi gong

I’ve always been interested in belly dancing, and now that I’ve been doing YouTube videos regularly, I’m seriously considering signing up for a local belly dancing group. (How I would love to create & perform a routine to some ska & rockabilly – The thought of complementing “King For A Day” with the chimes of a bellydancing belt is just too adorable! 😊)

On “go crazy” days, I stick to just yoga, tai chi, and qi gong. And definitely not for 45 minutes!

I realized I have a bit of trouble with tai chi & qi gong because I’ve been practicing yoga for over 20 years. Yoga is about releasing energy and gradually improving flexibility, balance, & strength; where tai chi & qi gong are more about energy movement & manipulation, and range of motion. The movements in yoga tend to be more “grandiose” than those with tai chi, so I struggle to slow down and flow with the “chi”. But both types of movements have their appropriate times.

Smoking…..

Well…heh…oops! 😬

(I’m such an asshole……)

I quit smoking over 6 years ago, when I was pregnant with my oldest. However, I vaped until a couple of months ago when I’d lowered the nicotine level in my vape so low that I realized it was all psychological habit instead of addiction. So I quit.

I kept a pack of Camels around that I’d smoke maybe one or two a year if shit hit the fan & I needed a little nihilism.

Well, I needed a little nihilism amidst my recent “mid-life crisis”, & now I’m smoking more than I’d like to admit.

I gotta quit. Again.

It’s honestly kinda low on my list of concerns, though, to be honest. (A post on that soon…probably.)

I’ve really been enjoying sneaking off to the nooks & crannies of my yard to see whatever nature I can while I’m out there though – hummingbirds, butterflies, chipmunks, & squirrels throwing crabapples at me.

Health Log on Notion

I’ve been using Notion to help me keep track of everything (as always).

I have a database with a template set up to reset daily.

In the properties, I track how many fruits & veggies I eat each day, water, exercise types, calories, steps, cigs, and some other stuff.

The note itself contains my “mindful eating schedule”, a food log, exercise log, and space for reflections (I realized during yoga yesterday how cranky my knees have gotten omg!)

This is making it super easy to not only stay mindful throughout the day but also reflect & pivot as needed each week!

Lessons I’ve Learned

Diet is the most important thing to focus on if you want to lose weight. You can exercise all you want, but if you’re shoveling candy & chips in your face all day, you won’t make any progress.
Exercise is important for overall health. Not just mental & physical vitality, but also to tone up your muscles. So move your ass – You’ll lose weight a lot quicker!
Start small & build up to where you feel like you need to be. I slowly reduced my calorie “allowances” and started with 5 minutes of exercise (building gradually each week).
Do things you enjoy. I like the foods I eat on my schedule, & they make me feel good. I love dance cardio & belly dancing. If I tried jogging daily, it wouldn’t last long (I’ve tried, & it didn’t.) Do whatever keeps you interested.

I’ve still got a long way to go, but I’m damn proud of how far I’ve come. If you’re working on your own health journey — remember, baby steps and curiosity go a long way. You’ve got this.

Have you started (or restarted) a health habit lately? Tell me about it — I’d love to hear.

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Rock on!