In this engaging conversation, Janet Huehls and Dr. Jan Anderson explore the significance of core strength, mindful movement, and the connection between the mind and body. They discuss the importance of trusting one's body, the role of the pelvic floor in core strength, and how to integrate mindfulness into both exercise and eating. The dialogue emphasizes the need to reframe exercise as a practice that promotes well-being rather than stress, ultimately leading to a more peaceful and connected experience in our bodies.

In this episode of the Be Well Now Method podcast, host Janet Huehls speaks with health and wellness professional Jen Shaver about empowering midlife women to take control of their health and well-being. They discuss the importance of self-care, the challenges women face in prioritizing their needs, and the need to redefine exercise as a joyful and intentional practice rather than a chore. Jen shares her personal journey with fitness, the significance of strength training, and actionable steps for listeners to incorporate wellness into their daily lives. The conversation emphasizes the importance of mindset, finding one's 'why,' and making sustainable changes for a fulfilling life as we age.

Find out more about Jen, her podcast, and her program at https://workwithjenshaver.com/

Learn more about Exercising Well at https://www.exercisingwell.com/

In this episode, Janet and Dr. Jan discuss the concept of emotional exercise and how it can be used to reduce emotional eating.

They explore the definition of emotions and the negative connotations associated with them. They also discuss the impact of the food industry on emotional eating and the importance of mindful eating.

The conversation then shifts to the principles of exercise science and how they can be applied to create a more mindful and responsive approach to exercise. They emphasize the importance of gradual progression, individuality, and specificity in exercise.

The episode concludes with a discussion on the benefits of awareness and choice in creating a healthier relationship with food and exercise.

Using mindful movement as a tool to address emotional eating is a powerful approach. Mindful exercise allows individuals to connect with their bodies, process emotions, and treat the root causes of emotional eating.

By using exercise as a form of self-care and understanding how the body is designed to move, individuals can make choices that promote well-being. This approach combines movement science, motivation science, and mindfulness to create a holistic and personalized approach to exercise and emotional eating. It helps individuals become more aware of their emotions, make conscious choices, and find balance in their physical and emotional well-being.

Learn more about Dr. Jan https://www.drjananderson.com/

Learn more about Janet https://www.exercisingwell.com/

This episode of the Be Well Now Method podcast focuses on exercising with anemia. Anemia is caused by a decrease in red blood cells, resulting in a decline in the blood's capacity to carry oxygen. Exercise can help increase hemoglobin and energy levels, as well as improve mental health. The Be Well Now method uses an evidence-based approach to exercise that aligns with the principles of exercise training and movement science. The four main principles of exercise training are individuality, specificity, flexible progression, and frequency. Mindfulness and self-compassion are emphasized throughout the episode.

Learn more at www.ExercisingWell.com

Better balance without stress: https://youtu.be/aN8WikdfiH4

Movement science principles for moving well: https://youtu.be/N6Bbgq-z9t0

takeaways

• Exercise can increase hemoglobin and energy levels in individuals with anemia.
• The Be Well Now method uses an evidence-based approach to exercise that aligns with the principles of exercise training and movement science.
• The four main principles of exercise training are individuality, specificity, flexible progression, and frequency.
• Mindfulness and self-compassion are important for listening to your body and meeting yourself where you are in your exercise journey.
• Small bouts of light intensity exercise throughout the day can be more beneficial than longer, more intense workouts for individuals with limited energy.

In this conversation, Janet Huehls and Dr. Jan Anderson discuss finding balance in health and exercise. They explore the concept of the committee members in our head and how to manage them effectively. They emphasize the importance of using the whole-person approach and trusting the wisdom of our bodies. They also discuss the barriers caused by the all-or-nothing mindset and the pressure to achieve extreme levels of fitness. The Be Well Now method is introduced as a three-step process to shift from the stress state to the well state. Overall, the conversation highlights the need for self-compassion, awareness, and balance in our approach to health and exercise.

In this conversation, Dr. Jan Anderson and Janet Huehls discuss the importance of balancing structure and routine with listening to the body's needs. They explore the role of the inner pusher and how it can both help and hinder our health and well-being. They emphasize the importance of trusting the body's wisdom and finding a balance between pushing ourselves and nurturing ourselves. The Be Well Now method is introduced as a way to avoid the struggle and find a balanced approach to health and wellness.

NPR Interview: https://www.npr.org/2024/08/01/nx-s1-5053015/athletes-make-difficult-choices-hear-what-theyll-do-in-pursuit-of-olympic-glory

Learn more about Dr. Jan Anderson at https://www.drjananderson.com/

Learn more about transforming exercise from a "should" a user-friendly resource for whole-person health at https://www.exercisingwell.com/

In this episode, I discuss how to overcome the challenges of exercising with osteoporosis. I emphasize the importance of exercising in a way that is not stressful but puts you in the well state from the start. Osteoporosis is a condition characterized by the loss of bone mineral density, increasing the risk of fractures and impacting independence. I explain how to use exercise in each stage of adulthood and how to minimize risks of bone loss and loss of independence with age from a fracture. The podcast provides self-assessment tools and outlines the Be Well Now Method, which focuses on meeting oneself where they are, connecting exercise to core values, and incorporating movement science and motivation science principles to exercise in a way that makes one feel better now.

Three principle foundations for moving well
https://youtu.be/N6Bbgq-z9t0

Self assessment tool

Self assessment tests for fall risk

https://www.youtube.com/watch?v=KE3nIMMCbfU

Sources

Osteogenic Exercises - Physiopedia

Exercise, Strains and Their Impact on Bone Mineral Content and Density Losses

Exercise Prescription to Support the Management of Osteoporosis

What you need to know about "strengthspan"

Power training is more effective than strength training for maintaining bone mineral density in postmenopausal women | Journal of Applied Physiology

Effects of Power-Oriented Resistance Training With Heavy vs. Light Loads on Muscle-Tendon Function in Older Adults: A Study Protocol for a Randomized Controlled Trial

Effects of Different Types of Exercise on Bone Mineral Density in Postmenopausal Women: A Systematic Review and Meta-analysis

Effects of dynamic resistance exercise on bone mineral density in postmenopausal women: a systematic review and meta-analysis with special emphasis on exercise parameters

Exercising with Osteoporosis

Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients - PMC

https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age

Aging changes in the bones - muscles - joints: MedlinePlus Medical Encyclopedia

In this episode, I discuss the challenges of exercising with osteoarthritis (OA) and the importance of shifting from a stress state to a well state. I provide tips for exercising well with OA, including meeting yourself where you are, balancing mobility, strength, and stamina, starting at level one, and maintaining a flexible progression. I give you ways to learn how to listen to your body and use pain as a guide. Most importantly, you get a self-coaching guide to exercising without pain and with confidence.

Three steps to moving well video

Learn more at www.ExercisingWell.com

• Chapters

  00:00Introduction to the Be Well Now Method

  01:56Challenges of Exercising with Osteoarthritis

  04:18The Be Well Now Method: Addressing Whole Person Challenges

  09:30Shifting from a Stress State to a Well State

  13:14Tips for Exercising Well with Osteoarthritis

  21:49Listening to Your Body: Using Pain as a Guide

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