So many of our clients come to us as coaches wanting to lose weight. One of the things that they really think they have to do is exercise and yet they hate exercise. As coaches we're not personal trainers so we don't give out exercise plans and we don't tell people what exactly they should do, but we give them some tools and some concepts and some ways to think about exercise that can really serve them. Join in as Brooke Castillo from The Life Coach School talks about exercise and maintaining a minimum baseline.
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Hi, it's Brooke Castillo from the Life Coach School. Today I want to talk to you about exercise. So many of our clients come to us as coaches wanting to lose weight. One of the things that they really think they have to do is exercise and yet they hate exercise. It's a topic that we talk about all the time.
As coaches we're not personal trainers so we don't give out exercise plans and we don't tell people what exactly they should do, but we give them some tools and some concepts and some ways to think about exercise that can really serve them.
The first tool that we offer is called the minimum baseline. This is just an amazing tool that everyone should have whether you have a weight problem or not. Everybody should have a minimum baseline. What I mean by that is that is the minimum amount of exercise that you will allow yourself to do every week. That minimum baseline should not be zero. That should never be a flat line.
Even if you're just going to do 5 minutes a day, something that's really doable, I highly recommend that you commit to something that you know you can do everyday, even if it's just walking around the block.
The reason for our minimum baseline is so you will get your mind wrapped around the idea that it needs to exercise. It's part of the scheduling tool. It's part of the focusing tool that we use to make sure that that's the way you're thinking.
With many of our clients we have them start with literally 5 minutes a day. There are so many reasons why somebody may not want to do that. They'll say, "Well, it's not going to make a difference. I don't really think that that's worth my time." The truth is it's not just a physical exercise that we're talking about. It's the mental exercise of committing to something and following through. Of thinking of yourself as a person who exercises at least 3 times a week if that's what your minimum baseline is.
I have seen time after time after time clients that commit to this very small amount of time increasing it over time and when they have to back off because they're sick or they're not feeling well or they're really busy, they always just maintain that minimum baseline. So maybe a minimum baseline is I walk for 15 minutes at least 3 times a week period. That is my minimum baseline. I never miss that.
Most of the time I exercise 5 times a week and I go running for an hour. That's fine, but when you stop exercising you never drop below that minimum baseline, okay? So make sure, if you're not exercising at all, that is your very first step, that minimum baseline. Pick it. Put it in there. Decide what it's going to be and then do that.
There's a couple more things I want to add to this that are really important. First of all, don't ever exercise for fast results. They won't come fast enough. The majority of weight loss happens in the kitchen. I know you've heard that so many times. If you go out and exercise and you try to use exercise to lose weight, you will give up so quickly.
I want you to start thinking of exercise as something that you do for yourself. It's a gift you give yourself instead of something that you take weight loss from. You will notice if you are committed to doing a minimum baseline, you will notice a difference in how you feel. You don't have to go run marathons. Just walking everyday. Just a yoga class. Just committing to lift some weights everyday. It doesn't have to be a lot. Please just start there.
The second thing I want to add to the process of creating your minimum baseline and exercising is be willing to suck at it. So many of my clients don't want to try new exercises. They don't want to go out there and try a new class or do yoga or even go walking if they've never been walking before because they don't think they'll be any good at it. I say who cares, right?
You're not trying to win any awards here. You're just trying to overcome this idea that you don't like exercise or that you can't exercise regularly so be willing to suck at it. Every master started as a beginner and if you're overweight exercising is going to suck in the beginning. I can promise you that.
I just recently started doing some really intense yoga and I was having a really hard time in the beginning. I was struggling. I wasn't able to do it. I, in essence, sucked at it, but I was willing to keep sucking at it long enough until I started to get a little bit better. That starts to give you inspiration to keep going. So please, pick your minimum baseline now and then go be willing to suck at it.