59:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines?

Kelsy: 00:00:00

It is time to break it down for the wellness baddies as we chat about what

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exercise is truly right for your body.

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Welcome back to Wellness Big Sis, the Pod.

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I'm your host, Dr.

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Kelsy Vick, a board certified orthopedic

doctor of physical therapy, a pelvic floor

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physical therapist, and the owner and

founder of the elää Wellness Sisterhood.

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And today's breakdown for the baddies

episode is going to tag along with Dr.

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Dixie Stanforth's episode over

exercising as women and the.

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Things to keep in mind when

trying to figure out what exercise

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is truly right for our bodies.

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So if you didn't get to

listen to that episode, it is

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episode I believe 57 with Dr.

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Dixie Stanforth.

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She is a PhD, a kinesiology professor.

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She's a fellow of the American

College of Sports Medicine.

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She is a wealth of knowledge.

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She's one of the people that have

influenced me the most, especially in

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my professional life and helping me to

get to where I am today and just giving

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me a passion for the field of exercise,

but also for just movement for life.

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So I was very grateful to have her on.

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I get the question a lot what

exercise is right for my body.

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We see so much about Pilates and strength

training and yoga, and bar and hiking

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and walking, and low intensity, steady

state and high intensity interval training

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and cortisol lowering workouts and lower

impact workouts, and it gets to be so

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confusing to know what exercise truly

is supposed to be working for my body in

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order to set me up for success long term.

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So I really wanted to have Dr.

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Dixie on to discuss this because

it can be so confusing with so many

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different opinions and so many different

people promoting one form of exercise

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that I felt like it was important

to chat about the basics of it.

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So we'll run it back today.

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We'll run through some of the

concepts that we covered and dive a

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little bit deeper so that you guys

can truly know how to structure your

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routines and your systems and your

healthy movements and healthy fueling

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so that you guys will know how to

approach your body when it comes

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to movement and how to know what

exercise will be right for your body.

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So when we talk about exercise

and what exercise is right for

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you or right for me, there's a few

different pillars to look at, and

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the first one is the most important,

but it's what do you enjoy doing?

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And I don't want this to go

unnoticed because it's one of the.

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Pillars that I feel like

a lot of people miss.

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What do you actually enjoy doing?

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If you enjoy doing something, you're

gonna be that much more consistent

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with it, and you're gonna see the

positive changes that come from that.

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The second pillar is what does

my body positively respond to?

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And that's based on your injury

history, what goals you have for

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yourself, and is your body reaching

those goals that you have for yourself?

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And how do you feel in your body after

that movement or after that exercise.

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And this can be applied.

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To a lot of different routines in our

body from fueling to mindfulness to sleep.

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But we'll focus today on the

movement and exercise side of

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things since that's where Dr.

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Dixie's episode focused on primarily.

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So when we're trying to figure out how

to mesh, what does your body positively

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respond to with what do you enjoy doing?

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I cannot overstate the

importance of experimentation,

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and this is one of the primary.

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Blessings that has come from being in the

exercise science realm, in the physical

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therapy realm is I get to learn the

science and the physiology of how the body

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works and experiment with my own body.

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Your body is the ultimate

form of experimentation.

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You can.

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Use some of the things that you're

learning in these podcast episodes

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and apply them to your training

to see how your body responds.

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We know the science, we know the

physiology behind all of these

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different things, but only you

know how your body responds to it.

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So my hope is that by giving you the

science, by giving you some of the

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rep ranges that we talked about in the

hotter and smarter episode last week,

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giving you the specifics of how your body

responds to certain exercises, it will.

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Empower you to try different things,

sprinkle in different types of movement,

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different types of exercise into your

routine so that you really can hone in on

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what does my body positively respond to

when it comes to my injury history, when

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it comes to my goals, when it comes to

what I enjoy doing, and be able to figure

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out what truly is the right exercise

and the right routine for your body.

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So with experimentation, we know there

are certain ways to improve certain

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metrics, and that's the education that Dr.

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Dixie shared with us, and that's the

education I'm trying to share with

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you so that I can give you the science

and we can give you the science with

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all of these experts and then you can

go and experiment with your own body.

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One of the best things I did in

college when I was studying under Dr.

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Dixie and Phil was experimenting

with all of the different.

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Metrics and rep ranges and types of

exercise that we were learning about.

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So I was able to adjust some of the

cardiovascular workouts that I was

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doing to optimize my VO2 or optimize

my speed or some of the strength

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workouts to optimize my power.

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And if you're questioning how to do that,

I did a really quick five minute episode,

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hotter and smarter in five minutes that

I'll link in the show notes below for the

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specific rep ranges to improve muscular.

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Metrics, and then also

to improve cardiovascular

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metrics within your own body.

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In the episode with Dr.

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Dixie, we also mention the importance

of variety when it comes to exercising

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as women and as a human in general.

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Variety is so good for so many

different things, not only

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to keep enjoyment because.

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Sometimes we just get tired

of one form of workout.

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If you're like me, I know I go through

so many different phases of workouts

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where one phase, I'm in this like summer

phase right now where I'm really into

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running and strength training, mixed

with a little bit of Pilates work, and

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that's what I'm really enjoying right now.

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Sometimes I'll throw in from my old swim

team days and I'll swim a little bit,

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but in the winter I start to get more.

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Inside and taking my workouts indoors, a

little bit less running, possibly a little

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bit more Pilate style, strength style.

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So I definitely go through phases

with my own workouts, but I've

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noticed that my body positively

shifts with those phases of training.

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For example, if I've strength

trained with the same programming

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for a few years, honestly.

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It's really nice to shift to a

different sort of programming or a

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different style of movement to notice

those positive changes within my body.

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I went through this probably about two

years ago where I was strength training

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religiously for a long time, and strength

training has never truly left my routine.

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But I was just realizing I was going into

my workouts, less motivated, and so I took

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time to learn some basic Pilates and try

and incorporate Pilates in my own routine,

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and my body really changed for the better.

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With that shift, I stuck with Pilates

and strength training for a little bit,

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and then I was like, you know what?

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I'm starting to not be as

excited about my Pilates.

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Let me start adding in running.

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And so it's this very fluid process

and there's no right answer.

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It really just depends on how

you feel in your body and what

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your body positively responds to

and how you enjoy the movement.

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Because for me, I know strength training's

so good for me and I've been able to.

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Incorporate some of my favorite strength

training and shift my strength training

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to be more motivated in it and enjoy

it more throughout these different

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like years and years of training.

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But it doesn't always look the same

because I get bored and it's okay to

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shift and it's okay to have phases in your

training and in your exercise routine.

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With variety.

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It is so nice to be able to incorporate

so many different types of movement, and

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we should not be demonizing something

like barre or yoga or strength training

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or running or Pilates for someone

because that might be what they enjoy.

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Even hiking or walking, sometimes

those sorts of things are really

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just grounding and mentally.

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Resetting your mindfulness state and how

you're viewing that movement and that

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exercise that it is really healthy, even

if you're not focusing on these metrics

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of, okay, I have to lift this certain

amount in order to gain muscular strength

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or muscular hypertrophy or muscular power,

or I have to run at this pace in order

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to improve my speed or my endurance.

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It's sometimes nice just to throw in those

extra workouts that are just fun for you.

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And that you look forward to.

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So a big thing for me too is

understanding the physiological

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and neurological benefits of

variety and of experimentation.

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I'll mention this, I mentioned it

in the hotter and smarter episode

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previously, but when you're starting

a strength training routine,

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specifically the first four weeks,

the increases in strength are actually

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from a better mind muscle connection.

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We have this ability to utilize, as we

start to lift more and more weight, we

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have this ability to cue in to some of

these pathways, mind muscle connections

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that we might not have previously had.

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And so in the first four weeks of

adding a variety with your strength

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training workouts, you might notice an

increase in strength, but that's not.

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Necessarily because the muscle size

is increasing or you're getting more

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cells, but you're better recruiting the

ones you already have because you are

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driving down some of those highways, mind

muscle connections that might not have

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been as strong as some of the pathways.

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So that's one example of

how variety actually helps.

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But variety also helps

in so many other ways.

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We mentioned in the episode with Dr.

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Dixie novel movement patterns and

when we're doing any sort of novel

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movement patterns or new movement

patterns, a lot of the time.

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It is our body relearning how to do

something or figuring something out,

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which is so healthy for not only our like

musculoskeletal system, but also for our

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brain and learning new movement patterns

and driving down some of those pathways

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that we might not drive down as much.

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If you've ever started strength training

and then switched to Pilates or barre, you

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might notice that I can lift, I can squat,

super heavy weight, but all of a sudden

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throw me in a barre or Pilates class,

and your muscles start to get a little

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bit more sore because you're challenging

them in a different way, and you're

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usually challenging some of those smaller

stabilizing muscles in a different way.

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Variety really helps you access a lot of

different parts of not only your brain,

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but your musculoskeletal system of your

movement patterning, and it's a really

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helpful way to make sure that your body

is positively responding to exercise

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and not staying stuck trying to adapt to

the same stimulus over and over again.

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Variety helps us to add a new stimulus

so that our body can be learning those.

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New movement patterns, accessing

those different mind muscle connection

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points, accessing different parts of

our musculoskeletal system in order

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to positively adapt in the way that we

want towards the goals that we want.

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So I think a key to figuring out

what exercise is right for your

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body is actually being okay with

variety and challenging your body.

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Challenging those new movement patterns,

challenging those mind muscle connections

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in a new way so that your body's not

getting stagnant in a certain routine

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or movement, and it's constantly having

to adapt and change and be resilient

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towards whatever stress or stimulus you're

placing on it in the form of movement.

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It is so beneficial for our brain

and body to have that variety.

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And then I think the last key to figuring

out what exercise is truly right for your

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body is understanding the balance between

doing what you enjoy and then discipline

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for what is truly good for your body.

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Sometimes our bodies and what we enjoy

might be being lazy, watching TV on the

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couch, and those days are okay, but we

also need to have the discipline and

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understanding that yes, we do need to

actually involve movement and have.

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These stressors placed on our body

in order for our muscles to adapt

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and strengthen our bones and have

all of these positive neurological

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benefits fighting back against

some of these neurodegenerative

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diseases later on in life.

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Improving our balance, our reaction

time, so many different things that

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improve with exercise that sometimes

even if we want to be lazy and lay on the

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couch, which is okay some of the time.

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But we do have to balance what we

enjoy and what we wanna do, which

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might possibly be lie on the couch

and be lazy with the discipline for

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what we should do and what we need to

do in order to healthily prepare our

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bodies for now and later on in life.

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So yes, as much as I want to say just

do what you enjoy, there is this balance

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that needs to happen where we do want

to especially do what we enjoy because

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that helps to build consistency, but also

challenge our muscle system, challenge

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our heart system, challenge our brain.

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Our nervous system challenge so many

other parts of our body in order to have

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some of the positive effects of movement,

even when we might not feel like it.

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And along with that, I know a lot

of us do struggle with consistency

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and struggle building that routine.

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So the last thing I wanted to talk

about that we mentioned in Dr.

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Dixie's episode was the book

Atomic Habits and truly how to.

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Build motivation and build consistency

in any sort of habit that you wanna

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form, whether that's movement, fueling,

sleep, mindfulness, meditation,

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prayer, any sort of healthy practice.

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We're using this for healthy behaviors,

not for non-healthy behaviors, but how

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to truly build that consistency and build

that routine with motivation and without.

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And one of the key components

that we talked about was really

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internalizing this new habit or this

new routine as part of your identity.

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Rather than saying, I am trying

to be an exerciser, changing

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that to I am an exerciser, Dr.

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Dixie mentioned the.

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Classic example of smoking.

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When people try and quit smoking,

a lot of the times they're saying,

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I am trying to quit smoking.

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No thank you.

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I'm trying to quit.

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where that trying still indicates that

they do not identify as a non-smoker.

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They are trying to

quit, but they have not.

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Put that as part of their identity

and put that I am a non-smoker

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as part of their identity.

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We're changing that from I am trying to

stop smoking to I don't smoke anymore.

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Now puts that as part of your

identity as a non-smoker.

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So it's really about

changing this hope and this.

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Desire for change to making that

change a part of your identity.

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And we talked about the book

Atomic Habits, which is an

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absolutely incredible book.

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It's one that I had been

rebelling against, as I

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mentioned, and it is so amazing.

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I highly recommend it for anyone because

it truly does help us understand how

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to make small changes with how we

approach healthy routines and healthy

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behaviors, rather than these drastic

changes that are so hard to stick with.

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And it talks about this concept of

making that change in that routine

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as part of your identity, and slowly

compounding those small changes over time.

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And that will truly help build

consistency in some of the routines

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that we're all trying to create.

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So to answer the question, what

exercise is right for my body and your

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body, it comes down to a few pillars.

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What do you enjoy doing?

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That's probably the most important.

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What does your body positively respond to?

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What does your body need?

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How does your body handle these workouts?

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So we take into account injury history.

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And of course we take into account

your goals and what you actually want

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to do because a lot of the time this

variety and this experimentation is

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great for people who are just looking

to maintain and improve their life.

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But if you do have a goal, there

is a concept called specificity of

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training where if you're training

for a marathon, you need to train

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like you're running for a marathon.

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That includes.

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Increasing some of the distance

that includes speed workouts.

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So there is a little bit of a disclaimer

where if you do have a goal in mind,

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like you can't just do strength training

and Pilates and expect to be able to run

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a triathlon or perform in a triathlon

in the best way, you actually need to

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train like you're going to compete.

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So this, I guess is the disclaimer,

is if you do have a goal in mind, we

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want to train based on that goal and.

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The experimentation, the variety, the

things that you might enjoy doing.

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Hopefully you enjoy your training,

but the things you might enjoy doing,

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those might start to lessen in priority

based on this goal that you have.

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And then if you do struggle with

consistency and discipline, thinking of

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how can I change my self-talk to relate

to this habit that I'm trying to form or

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this routine that I'm trying to change.

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I am trying to exercise

versus I am an exerciser.

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I am consistent.

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I am disciplined with my exercise routine.

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And that's why I can't stay up late

tonight because I have an early

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morning workout in the morning.

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Changing your mindset and then also being

willing to experiment and understand

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what your body positively responds to,

what you enjoy doing, what your body

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needs, and listening to your body when

it comes to possibly needing to be

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lazy or have a little bit of rest day.

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But also balancing that with.

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The movement and the healthy routines

that we know are good for our

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bodies, and not just shifting to

that laziness that we sometimes feel.

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The episode with Dr.

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Dixie was one of my absolute favorites.

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It's a memory that I'll always

cherish, and I'm so glad I have

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that audio and video and laughter

because she is truly one of the most.

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Brilliant people I know from an

intellectual standpoint, but also such

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a role model in how she approaches

her movement and her healthy

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routines throughout the lifespan.

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So I'm so glad we got to break it down for

the wellness Baddies today covering Dr.

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Dixie's episode.

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If you missed it, I will link it in

the show notes below so that you guys

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can go back and listen to it and enjoy

that conversation because she truly

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has such nuggets of wisdom that she

shares, and this is only covering.

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A small bit of it, but I hope it

starts to answer the question and

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starts to help clarify the question,

what exercise is right for my body?

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That way we don't have to ever feel

like the type of movement we enjoy

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is demonized or bad for us, i'm gonna

bring it back to a book that I recently

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read called The Courage to Be Disliked.

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But it talks about how a lot of our

thought processes and how we can view

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certain things gets clouded based on

us not staying in our own lanes, and.

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Veering into someone else's lane or

letting someone else veer into our lane.

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: 00:18:29

And so it talks about staying in your

own lane, staying focused on your goals,

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your body, rather than comparing your

life to someone else's or allowing their.

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Viewpoints in the way that their

body works to cloud your view of your

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body and come more into your lane.

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: 00:18:45

So I liked that thought of, oh my

gosh, Pilates works so well for her.

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Her body looks great.

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: 00:18:50

That's really working well for her.

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: 00:18:52

I'm gonna let her do that because my

body responds well in this way and not.

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: 00:18:57

Judging people for the type of movement

that they choose to do, knowing that

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they are just trying to figure out

their balance between what they enjoy,

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what's healthy for their body, and

what their body positively responds to.

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: 00:19:09

So I hope this episode provides some

clarity on the exercise that's right

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: 00:19:13

for your body, but also helps to.

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: 00:19:16

Throw away judgment on anyone

who is exercising in the way

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that feels right for their body.

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: 00:19:22

And throw away judgment on everyone

else and how they move because.

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Movement should not be so controversial.

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: 00:19:29

It should really come down to some of

the pillars that we talked about today.

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: 00:19:33

So I hope you guys enjoyed this episode.

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: 00:19:35

If you enjoyed it, if you been along for

the ride, I'm so grateful for everyone

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: 00:19:39

who listens, and I thank you so much.

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: 00:19:42

If you enjoyed this episode,

please share it comment, subscribe.

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: 00:19:45

It really does help the podcast.

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: 00:19:47

We have so many exciting

episodes coming up.

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: 00:19:49

The next episodes.

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: 00:19:51

will be all about Mama Palooza,

which is our podcast festival focused

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: 00:19:57

on women's health, motherhood, and

all of the, topics that we're too

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: 00:20:02

afraid to talk about sometimes.

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: 00:20:04

So we'll be covering pregnancy,

postpartum sexual health, pelvic health.

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: 00:20:09

Exercising during pregnancy and

postpartum, and I'm so happy to have a

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: 00:20:12

lot of these experts on to share because

even if you're not in that stage, I'm

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: 00:20:16

saying it's for new moms, veteran moms,

moms to be, and moms eventually, which

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: 00:20:21

I consider myself a mom eventually,

where I'm not quite in that stage yet.

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: 00:20:26

But I really do think even if you're

not in that stage, learning about some

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: 00:20:29

of these topics and being aware of them

because as my friends are going through

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: 00:20:32

these stages, I'm hearing all of their.

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: 00:20:35

Concerns and challenges and the

blessings that come with it.

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: 00:20:39

But I really do think having that

education and that knowledge before

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: 00:20:44

you even get to that stage is going

to help you and help me so much.

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: 00:20:47

So I'm so excited to share that.

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: 00:20:48

Stay tuned for the Mama Palooza

podcast Festival coming up.

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: 00:20:52

Share it with all your friends.

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: 00:20:53

I'd really appreciate it because

I do think we have so many great

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: 00:20:56

interviews that I've already.

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: 00:20:58

Done and have scheduled and

so many coming up that I'm

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: 00:21:01

excited to share with you guys.

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: 00:21:02

So that's all.

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: 00:21:04

Thank you so much for listening and

I'll see you guys again on the next

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: 00:21:07

episode of Wellness Big Sis, the pod.