Exercise, a word that makes some of us cringe. Whether you have a healthy relationship with exercise or think of it as a curse word, we can’t escape the fact that exercise is essential.

While there is no supplement for exercise, there are ways that we can change the narrative of exercises, make it fun and actually see lasting results. But how can we start to think about exercise as we would about forgetting to brush our teeth?

In this episode, Wendie talks all about the E in R.E.A.C.H, exercise. She breaks down why exercise is so important, how to find and keep motivation, using exercise as an act of worship and overcoming our own limitations. 

Follow along with Wendie’s downloadable worksheet that you can find and print at wendiepett.com/visiblyfitpodcast 

R. E. A. C. H 

E - Exercise

Why exercise is so important…05:15

• Improves insulin sensitivity
• Increases BDNF Brain derived neurotrophic factor - hormone that generates cellular regeneration
• Improves sleep
• Reduces stress and decreases cortisol
• Increases blood flow
• Reduces low vibrational emotions
• Endorphins
• Releases unhealthy weight

-Different types of exercise…08:20

• Anaerobic and aerobic exercise
• Endurance
• Strength and resistance training
• Balance and flexibility

-Tools to stay motivated…10:55

• Plan your exercise calendar 
• 30 minutes per day, sometimes broken up over the course of the day
• Visibly fit exercises
• Mix it up 
• Small action steps 
• Discipline - loving yourself well

-Exercise as an act of worship…13:15

• “I get to…”
• You are worthy of taking care of your body
• 1 Corinthians 6:19-20

-What is your #1 goal…15:50

• downloadable worksheet wendiepett.com/visiblyfitpodcast
• Target date
• How do we know when we’ve reached that goal?
• How important is this exercise goal to you?

-Walking is imperative…16:45

• stress reduction
• Increases cardiovascular and pulmonary function
• Reduces blood pressure
• Reduces joint pain
• Builds strong bones
• Improves balance
• All ages
• Ideal: 10,000 steps or 5 miles per day
• 2,000 steps = 1 mile = 1 hour
• Your body starts to atrophy after only 20 minutes of sitting
• Splurge on good walking shoes (Yay shopping!)

-What are you not doing because you’re afraid?…21:30

• Analyze your fears around exercise
• Unpack your excuses
• Stay consistent
• ‘I’m getting better’ mindset
• Sprinkling exercise throughout your day - something is better than nothing
• No difference between long haul workouts vs. sporadic daily workouts
• You DO have the time
• Sign up for FREE 7 day meal plan and exercise program
• 82% of people in the US do not exercise

-Using visualization…26:40

• You can work out your whole body through mind-body connection visualization
• No equipment

-Overcoming obstacles…29:05

• Physical obstacles and disabilities
• Identify simple things to do to overcome physical limitations
• Couch workouts
• Wheelchair workouts
• Be creative with workouts

-Wendie breaks down different exercises…31:55

• Balance and Flexibility…
• Consistent functional fitness practice
• Heel to toe walking
• The more flexible you become, the more balanced you’ll be in everyday life
• Stretching
• Endurance…
• Aerobic and Anaerobic exercises
• Cycling
• Running
• Hiking
• Swimming
• Burpees
• Strength Training….
• Weight training
• Resistance training
• Using bands and balls

P.S. If you're just checking out the show to see if it's a good fit for you, welcome!

If you're really serious about becoming Visibly Fit, you'll get the best experience if you download the worksheets available at https://wendiepett.com/visiblyfitpodcast.