How to Motivate Yourself to Move, EP 12
05/20/19 • 40 min
This week’s episode is all about the importance of getting out there and moving and how to incorporate movement into everyday life for better health, improved cognition and elevated mood. Kelly and Maria discuss how important moving is and the difference between movement and exercise. You'll hear Kelly's amazing story of running out of New York City on September 11, 2001 and how Maria got her start as an adult athlete.
More information on movement
Americans simply do not move enough. In total, Americans are sitting an average of 13 hours per day, according to a survey from Research Now, prompting experts to declare that “sitting is the new smoking.” Not everyone has the desire to get out and exercise, but everyone should be prioritizing movement in their daily routines.
More information on the dangers of sitting:
https://www.cnn.com/2017/09/11/health/sitting-increases-risk-of-death-study/index.html
Action Items from the Hosts
Kelly: Buy an Air Desk / Floating Desk to use with a recumbent bike and move your legs while working on a computer, laptop or phone. If you don’t want to spend the money for the setup, find a countertop that is bar height or stack some books on a desk or table until you can stand to work at your screen.
Maria: Set a timer for 45 minutes and when that ends, get up and do something physical either outside, or right there in your home or office. Reset the timer when you are done. The timer is a reminder to get up and move.
Quote of the Week: "Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death." -- James Levine, a professor of medicine at the Mayo Clinic
Have something you want to share with us? Email it to [email protected].
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
This week’s episode is all about the importance of getting out there and moving and how to incorporate movement into everyday life for better health, improved cognition and elevated mood. Kelly and Maria discuss how important moving is and the difference between movement and exercise. You'll hear Kelly's amazing story of running out of New York City on September 11, 2001 and how Maria got her start as an adult athlete.
More information on movement
Americans simply do not move enough. In total, Americans are sitting an average of 13 hours per day, according to a survey from Research Now, prompting experts to declare that “sitting is the new smoking.” Not everyone has the desire to get out and exercise, but everyone should be prioritizing movement in their daily routines.
More information on the dangers of sitting:
https://www.cnn.com/2017/09/11/health/sitting-increases-risk-of-death-study/index.html
Action Items from the Hosts
Kelly: Buy an Air Desk / Floating Desk to use with a recumbent bike and move your legs while working on a computer, laptop or phone. If you don’t want to spend the money for the setup, find a countertop that is bar height or stack some books on a desk or table until you can stand to work at your screen.
Maria: Set a timer for 45 minutes and when that ends, get up and do something physical either outside, or right there in your home or office. Reset the timer when you are done. The timer is a reminder to get up and move.
Quote of the Week: "Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death." -- James Levine, a professor of medicine at the Mayo Clinic
Have something you want to share with us? Email it to [email protected].
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Previous Episode
Olympic Coach Braden Holloway: Winning Authentically, EP 11
On today’s episode, Kelly Palace and Maria Parker interview Braden Holloway, NC State’s head coach for both men’s and women’s swimming. Holloway shares some of his strategic steps to success, including how he values being a mentor to his team members. Holloway talks about taking the NC State swimming teams from a “lull” to championship seasons and the progression over the last 8 years of his coaching tenure.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play.
More About Braden Holloway
Braden Holloway is coaching his 8th season in 2019 at NC State for both the men’s and women’s teams. He has been named the ACC Men’s Swimming Coach of the Year six times in the past seven years and was named the ACC Women’s Swimming Coach of the Year in 2017. His swimmers hold multiple individual and relay records and NCAA championship wins.
Action Items From the Hosts
Maria: Reach out to someone you interact with personally or in business who you do not have a great relationship with -- and “think outside the box” on ways to improve that connection and build trust in the relationship.
Kelly: Find one thing in your life that is not authentic and get rid of it or find a way to infuse your own authenticity into it so you feel comfortable and confident.
Quote of the Week: “Be yourself, everyone else is taken.” Oscar Wilde
Have something you want to share with us? Email it to [email protected].
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Next Episode
Mark Bernardino: Achieving Excellence with 8 Es, EP 13
Listen in as Kelly Palace and Maria Parker interview legendary swim coach Mark Bernardino, the current associate head coach at NC State University. Bernardino discusses achieving excellence in his own life and with his swimmers from the over 40 years of coaching champions. He discusses what he thinks makes a champion and tells some fantastic stories to motivate listeners.
Photo credit: SwimmingWorld.com
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on iTunes, Spotify and Google Play.
More About Mark Bernardino
Mark Bernardino came to prominence in the swimming community as the head swimming coach at the University of Virginia for 30 years. He went on to serve as an assistant coach at the University of South Carolina and is now associate head coach at NC State. In total, Bernardino has coached more than 40 years in Division I, with 27 ACC championships under his belt. Since 1996, he has put a swimmer on every Olympic team.
More Items Discussed on the Show
Read more about Fran Crippen, a swimmer for Bernardino that died at the age of 26 in an open water swimming race: http://www.espn.com/olympics/swimming/news/story?id=5718372
Bernardino’s “Law of the 8 Es”: Effort, Emotion, Energy, Enthusiasm, Excitement, Execution and Encouragement = Excellence (do all of those things at the highest level possible and you'll find excellence).
Action Items from the Hosts
Maria - To prepare mentally for excellence, change the last thought of the day to something you are happy about.
Kelly - Part of achieving the 8 Es is to find someone who has a positive voice to bring enthusiasm and excitement.
Quote of the week: "We're not born mentally or physically tough, those are acquired traits and if you’re willing to work hard to develop those traits, chances are you'll become better than you ever thought you could become." --Swim Coach Mark Bernardino
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
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