Monarch Fitness Coaching upgraded our training software, and we now have a habit tracker. The upgrade made me think about what movement habits would get everyone’s day off to a great start. What should we prioritize? The first one was easy. I have done it most of my life. Get outside and start WALKING! The second one was a little more challenging. It’s the movement I wish my parents had started doing 80 years ago, the movement I think should be the focus of physical education, and the movement I hope all my children will add to their daily routine: MOBILIZING (Jack and Madison, you can do it!). The last habit took some time; I don’t currently have a habit of doing this movement, but I know that it’s critical. The movement helps you get in and out of chairs, go up and down stairs, get on and off the floor, hike, ski, and snowboard: SQUATTING.
At Monarch Fitness Coaching, we want to help you get your day off to a great start and get into the walking, mobilizing, and squatting habit. Want to learn more about why we chose these movements? Wondering how they can help you feel and move better?
Walking
I have spent most of my life getting up in the morning and walking. As a school child, I walked to school—often over a mile. As a mom, I walked to the coffee shop each morning; whichever of my children was up could come with me. Trin, thanks for joining me most days! During the Covid pandemic, I pretended I was walking to work each day. I left the house, walked .5 to 2 miles and came back home to work. Today, I walked the .5 miles to Monarch Fitness Coaching’s Evanston studio.
Walking first thing in the morning makes me feel clear headed, energized, and ready for the day. Walking has many benefits including the following:
- Boosts metabolism,
- Sets a positive tone for the day,
- Improves cardiovascular health,
- Increases energy levels,
- Enhances mental clarity,
- Positively impacts your circadian rhythms,
- Moves lymph, the fluid that flows through the lymphatic system,
- Keeps inflammation down,
- Uses almost all of the muscles and joint systems in your body,
- Improves balance and stability,
- Helps maintain the ability to walk, an essential crawling motion for humans, and
- Provides morning sunlight (sometimes)
Not everyone can easily walk in the morning. Possibly it’s hard for you to get up and get moving. Maybe your knees or back hurt when you walk. Possibly, you add too many steps too quickly and end up tired and eventually quit. Wondering if you have the foundations needed for adding morning walks? Wondering what distance you should start with? Schedule an In-Depth Consultation and Training and find out everything you need to know to start and maintain your walking habit. Schedule HERE.
Mobilizing
When I was 13 years old, I swam my shoulder out of socket doing the butterfly stroke. My shoulder continued to hurt regularly for the next 30 years. I needed to be cautious of not rotating my shoulder while adding too much force. One time when trying to get out of my sports bra, my arm became twisted at the shoulder and stuck. I was in so much pain, I thought I might pass out. I assumed that my shoulder would continue to be an issue forever. Then I started mobilizing. I would move my shoulder through a healthy range of motion on a daily basis. Within a few months I noticed my shoulder pain had significantly decreased. Within a year, the shoulder stopped bothering me and hasn’t hurt the same way since. Mobility work has also improved my ankle, knee, hip, back, and toe discomforts. It’s great for all my joints!
Mobilizing first thing in the morning means I can move with ease throughout the day—no more crawling to the bathroom because I am so sore and so stiff. Mobilizing has the following benefits:
- Provides blood flow to your joints,
- Reduces stiffness,
- Decreases soreness,
- Maintains and improves joint health,
- Strengthens the muscles that move the joints,
- Improves flexibility,
- Increases understanding of how you are moving,
- Alerts you to a potential problem in a joint, so you can address it lest you become injured, and
- Acts like a movement multivitamin
Wondering how to get started mobilizing? Every Group Personal Training Module offered by Monarch Fitness Coaching includes mobility work. Additionally, we have several group personal training programs each week that focus primarily on mobility work. Want to find out more? Schedule a FREE consultation HERE.
Squatting
I am developing a squatting habit. I just stopped writing this article and went and did a few squats. When I am squatting, I am working on getting my glutes closer to the floor. I held onto a table to help me get lower. I also held the position for a few seconds on each repetition. Additionally, I have been sitting in a squatting position for longer periods of time. I know the practice of squatting is going to help my flexibility and strength. Deep squats have very many benefits including the following:
- Improves flexibility in your hips, knees, and ankles
- Strengthens your lower body
- Increases your ability to actively control your core, hips, knees, and ankles,
- Improves your posture,
- Increases overall functioning allowing you to get in and out of chairs, on and off the floor, up and down stairs and hike,
- Improves balance and stability,
- Enhances mobility, and
- Sets a strong foundation for the rest of your daily activity
Interested in developing a squatting habit? Schedule an initial personal training session, and let your coach know that you want to focus on squatting. Find a time HERE.
Conclusion
Ready to incorporate walking, squatting, and mobilizing into your morning routine? Ready to improve cardio, strength, stability and flexibility? For more personalized guidance and support in incorporating walking, squatting, and mobility work into your fitness routine, contact Monarch Fitness Coaching today! Schedule an In-Depth Consultation and Training and find out everything you need to know to start and maintain the three movement habits that get your day off to a great start. Schedule HERE.
