6 Things to Do Before You Even Think About Exercising
Issue #13: The (often overlooked) foundations that make movement possible
Hello friends!
We just got back from a few days in Boston with my in-laws for a holiday — and while it was lovely to be with family, I spent most of the first day totally out of commission with a stomach bug. Not exactly the fun getaway I had in mind… but ironically, being forced to slow down and rest while other trusted adults cared for my kids gave me some unexpected clarity: in this season of motherhood, rest isn’t optional. It’s essential. More on this in a bit.
That idea — foundations first — has been showing up for me in a lot of ways lately, especially when it comes to health and movement. Since having my second baby seven months ago, I’ve been thinking more seriously about what it really means to take care of myself — not purely in a “bounce back” kind of way, but in a “build strength and energy so I can actually show up in my life” kind of way.
I’ve never been one of those people who loves working out. I’m not a gym girl. I’m not an athlete. My knees hurt when I run (am I old!?), and workout regimens have never been my strong suit. But over the past few months, I’ve been very cognizantly experimenting with systems for wellness, and I’m excited about the fact that it feels like they’re working for me. It’s not a workout routine (though I am getting regular movement in, which is great!), but rather the scaffolding underneath it.
That’s what this issue is about: the often overlooked but deeply necessary habits that make movement sustainable. If you’re someone who wants to move more but doesn’t know where to start… or someone who’s tried all the programs and schedules and still can’t get them to stick… I hope this gives you a new way in. These six small shifts have made a big difference for me, and I wanted to share my learnings with you!
And as always, if something resonates or sparks a thought, I’d love to hear from you.
Let’s get to the list.
Get your digestion under control: this might be TMI (but who cares! We’re all friends here) but for literally the last 3+ years, I thought that taking MiraLAX every day was normal. Kristen1 (my nutritionist) set me straight. I learned that someone should not really need regular help going to the bathroom, and if MiraLAX was part of a very regular routine, then that was an issue in and of itself. I mentioned this in my last newsletter, but introducing chia seeds to my diet has been super helpful for my digestion. Some other clinically proven foods for natural digestion aid are prunes, pears, and — did you know — 2 kiwis a day (thanks Moshe for sharing this clinical study!). (Basically all fruits that are high in something called sorbitol, which acts as a natural laxative.) Plus, I don’t know about you, but when I’m feeling bloated and constipated the last thing I want to do is work out.
Getting my digestion under control has been probably the biggest game changer for feeling physically ready to move my body in a more intentional way.
Hydrate!!! Related to the above — hydration has been SO KEY for feeling physically healthy and ready to move my body. (And also for digestion purposes.) I have this awesome HydroJug water bottle, which is great because it fits 40 oz of water and the insulation keeps things super cold. Plus, it also has a collapsable straw so there are no spills (which is key for when you have kids!). I aim to drink two of these day.
Shift your mindset: I know it might sound a little woo-woo, but this one has been surprisingly powerful. I started thinking of myself as someone who moves my body every day — not someone who should work out, but someone who just does. At first, I needed a little help believing it, so I stuck a post-it on my bathroom mirror with a simple affirmation. (I’m a firm believer in the power of reminders we see every day!) Over time, though, it stopped feeling aspirational and started to feel true. This identity shift has made all the difference – it’s no longer about forcing myself to exercise, but about living in alignment with how I see myself.
Make it work within your day: this one is huge, because if there’s no clear time for regular movement in your day, it just won’t happen. Take a look at your day and think about where you might most naturally layer movement in. For me, I discovered a walking path near my daughter’s school, and I have made it a routine to go on a long walk every single morning (weather permitting), immediately after drop off. It’s become a grounding and energizing part of my morning. Plus, I’ve realized that if I don’t move before slipping into my work day, the hours get away from me and the urge to move just lingers in the background, bugging me until bedtime. Morning works best for me, but your sweet spot might be different.
Stack your habits: I first learned about habit stacking from the book Atomic Habits, and it’s stuck with me. (This is one of my favorite books and a great listen as an audiobook!) The idea is simple: take something you already do regularly and “stack” a new habit onto it. Since the original habit is already part of your routine, the new one becomes easier to adopt — it just piggybacks on what’s already working. Personally, my morning walk has become such a cornerstone of my day that I’ve started stacking my core workout onto the end of it. I keep a picnic blanket in my trunk, and after my walk, I pull it out and do my short core routine right there on the grass. Mentally, this works because I only have to make one decision: to drive and park for my walk. From there, everything flows. I don’t leave until my movement for the day is done.
Get your rest! This one is mostly a note to self. I am a natural night owl and going to bed early is SUCH a challenge for me. I tend to stay up, either working on creative pursuits or watching TV because like many moms, I suffer from revenge bedtime procrastination (anyone else??). But I’m learning that in order to be the mom I want to be, to have the energy that I want to have, move my body and feel good — that rest is so vital. But really, I do need to get better at this. So if you have any suggestions or tips (a sticker chart for myself, perhaps?), please send them my way.
I hope this was helpful. I have plenty of fitness goals for the future, but when I look at the foundations I’ve built (and just shared with you!), I feel one step closer to creating sustainable systems that actually work for my life.
I’d love to hear your thoughts on this topic — what’s been working for you? This is one of those areas where crowdsourcing, swapping ideas, and gathering inspiration can really make a huge difference.
Watching: Sirens (Netflix)
I’ve seen this genre of show being classified as “rich people doing bad things” and so far it’s amusing! Fun to watch (it’s set in a mansion on a cliff!) and the actors are engaging. I love Meghann Fahy and she’s great in this!
Eyeing: Merit makeup
I’ve been considering this brand for a while. Merit claims to be a minimalist beauty brand for people with limited time, which sounds perfect for moms! My current makeup is all running out, so I am feeling pulled to explore this new one. It has a variety of colors, shades, and tones across several products so it can work with any skin color. The only thing standing in my way is that I refuse to buy makeup online (the risk of a return hassle is too high) so I need to make my way into a store to try it out and find my colors IRL. Readers — let me know if you use Merit and if you’d recommend!
Listening: Aspire with Emma Grede
I recently discovered Emma Grede, who is a multi CEO and very successful businesswoman, and overall very impressive person. As someone with plenty of career aspirations of my own, I’ve been loving her voice and listening to every podcast with her I can. She recently launched her own podcast where she talks to successful friends of hers and so far I’m really enjoying it. I especially loved this episode with supermodel Karli Kloss (did you know that she was discovered by a scout at a mall in St. Louis? I did not) who is WAY cooler than just being a supermodel. She also happens to be pregnant with baby #3. Worth the listen!
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💜 Rachel
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Huge shoutout to my nutritionist Kristen, who has helped me so much on my health journey so far (this is not sponsored!). I found her through Fay (an insurance-covered platform for nutritionists), and I always tell her she’s “too relevant” to my life. She’s a registered dietitian, lactation counselor, child nutritionist, allergy-certified, and basically my therapist. You can check her profile out here and tell her I sent you!
I've been eyeing Merit too - especially their new tinted sunscreen (a 2-in-1 product, sign me up!). I use their blush and it is great but haven't branched out beyond that.
loved this read