The Be Well Now Method Podcast

Exercising can be beneficial for individuals with rheumatoid arthritis (RA) as it helps with strength, flexibility, pain reduction, inflammation reduction, increased energy, weight management, balance, mood, and sleep. However, exercising with RA can be challenging due to pain, limited mobility, and associated conditions. Stress can also cause inflammation, so it's important to exercise mindfully and in a way that lowers inflammation. The Be Well Now method is a three-step approach that focuses on mindfulness, self-compassion, and exercise in the well state. It emphasizes starting where you are, progressing gradually, and listening to your body's signals.

Click here to go to the article and get the resources to go with this podcast

Takeaways

• Exercise can provide numerous benefits for individuals with rheumatoid arthritis, including pain reduction, increased flexibility, and improved mood and sleep.
• Exercising with RA can be challenging due to pain, limited mobility, and associated conditions.
• Mindfulness and self-compassion are important in starting and maintaining an exercise routine with RA.
• Exercising in the well state, with a focus on mobility, strength, and stamina, can help lower inflammation and improve overall well-being.
• It's important to listen to your body, progress gradually, and make adjustments based on your individual needs and limitations.

• Listening to Your Body: Key to Exercising with RA
• Starting and Progressing an Exercise Routine with RA

• "Exercise can help with strength, flexibility, pain reduction, inflammation reduction, increased energy, weight management, balance, mood, and sleep."
• "Exercise is great when you have RA, when you know how to be exercising"
• "The Be Well Now method ensures that you are using everything that you know to start in the well state and stay in the well state as you're exercising."

Chapters

00:00 Exercising Benefits for Rheumatoid Arthritis

01:32 The Be Well Now Method and RA

08:35 Balancing Mobility, Strength, and Stamina

11:52 Meeting Yourself Where You Are16:00Progressing Gradually

The Three foundational principles of moving well

https://youtu.be/N6Bbgq-z9t0

In this episode, Janet Huehls and Dr. Jan Anderson discuss the challenges of exercise and the pressure to meet extreme fitness standards. They emphasize the importance of exercising in a way that feels good and aligns with individual values and goals. They also highlight the need to counter the comparison and self-criticism that often arise from reading articles or seeing others' fitness achievements. The Be Well Now method, which combines movement science, motivation science, and mindfulness, is presented as a way to simplify and personalize exercise for optimal well-being. The conversation explores the importance of finding enjoyment and satisfaction in exercise, rather than pushing oneself to the extreme.

Dr. Jan Anderson shares her experience of transitioning from a mindset of intense exercise to one focused on feeling good and finding freedom in movement. Janet Huehls emphasizes the value of consistency over frequency and the need for gradual progression in exercise. They discuss the inner critic and inner pusher, and the importance of having a kind and patient dialogue with oneself. The conversation also highlights the role of curiosity, visualization, and tapping into one's natural love of movement in creating a positive exercise experience.

Keywordsexercise, fitness, well-being, comparison, self-criticism, values, motivation, mindfulness, exercise, enjoyment, satisfaction, mindset, intensity, feeling good, freedom, consistency, gradual progression, inner critic, inner pusher, curiosity, visualization, natural love of movement

Takeaways

• Exercise should feel good and align with individual values and goals.

• Comparing oneself to others and engaging in self-criticism can be detrimental to motivation and well-being.

• The Be Well Now method combines movement science, motivation science, and mindfulness to personalize exercise and reduce stress.

• Negotiating with the inner critic and finding a balance between intensity and relaxation can lead to a more sustainable exercise routine. Find enjoyment and satisfaction in exercise, rather than pushing yourself to the extreme.

• Focus on feeling good and finding freedom in movement.

• Emphasize consistency over frequency in exercise.

• Gradually progress in exercise to avoid overexertion.

• Have a kind and patient dialogue with yourself, especially when dealing with the inner critic and inner pusher.

• Cultivate curiosity and use visualization to explore different exercise options.

• Tap into your natural love of movement to create a positive exercise experience.

Titles

• Exercising in a Way That Feels Good

• Countering Comparison and Self-Criticism in Fitness Managing the Inner Critic and Inner Pusher

• Tapping into Your Natural Love of Movement

Sound Bites

• "Exercising is stressful, time-consuming, painful, confusing, embarrassing, expensive, and a constant should hang over their head."

• "The Be Well Now method is the way to simplify this whole person's science-based approach to exercising."

• "I'm not doing anything compared to them."

• "I felt great and I was so glad that I came."

• "Either give it your all or don't."

• "I feel a sense of relief and I feel a sense of freedom about being able to do this."

Chapters

00:00

Introduction and Excitement

06:25

Counteracting the Negative Reaction

08:17

The Importance of Average People

11:30

Starting with Being Present

14:52

Creating a Positive Exercise Experience

17:44

Negotiating with the Inner Critic and Pusher

20:53

Embracing Individuality in Fitness

22:53

Finding What Works for You

25:05

Navigating the Inner Critic and Pusher

30:39

Prioritizing Consistency in Exercise

36:28

Approaching Exercise with Curiosity and Self-Compassion

40:17

Different Approaches to Exercise

Exercise, Aging and Frailty: Guidelines for Increasing Function | The journal of nutrition, health & aging

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations | Sports Medicine

What is the first word that comes to mind when you think of exericse? How about strength training? Stretching? Balance? Cardio? Our experiences shape our mindset. Those mindsets influence what we get from exercising, even if we are not doing it! Reserach shows how you think about exercise changes what happens in your body.

In this episode of The Be Well Now Method podcast, I guide you to using the Method to upgrade your exercise mindset and take the stress out of exercising.

We start with a Be Well Now mindful movement meditation to ensure you are listening in the Well state. Then, I share the research and provide thought-provoking questions that uproot mindsets that limit your exercise motivation and benefits and lay a new foundation for thinking about and approaching exericse.

Resources

• video: The Three Principles for Moving Well
• Article: Enough Exercise as Simple as 1-2-3
• Research on exercise mindset
• Mind-set matters: exercise and the placebo effect
• Effects of physical activity recommendations on mindset, behavior and perceived health

Learn more about how to have a strong foundation for all your health habits by moving well and self-motivating well at ww.ExercisingWell.com

Join the Start Well Program Click here

Learn about how The Be Well Now Method was born and how it takes the stress out of healthy habits. In this first episode, Janet explains why and how she created this method that blends brain and body science with mindfulness. Whether you are a health professional looking to have more powerful conversations with clients or a health-seeker, this episode gets you ready to use this method to Be Well Now.