I’m writing my masters thesis in public health on this topic! I’m designing recommendations for how we message fitness and exercise to the general public to get away from weight loss and calorie burn and to be more health focused. All the research points to exercise as the best way to improve overall health. We need more people like you talking about this!
Yes! Thanks to watching your videos and following a few other similarly minded fitness accounts, my mindset has shifted from working out to "earn my 'bad' food" to working out to improve my strength/stability/endurance so I can hike with my husband. It also has shifted away from "I must be optimally following a plan to see results" to being okay with good enough. Unsurprisingly, I've been way more consistent with my exercise than I ever was before that shift in thinking. So thank you for your videos!
Hard AGREE. I've said it before, I hate how the fitness industry pushes this "go hard or go home" mentality. You are so right that if a person is doing something they don't enjoy it is not sustainable. There's so much pressure on social media surrounding health and wellness and fitness, not to mention SO much misinformation. Influencers also push this idea of "optimal" workouts... like honestly, if you find a workout you enjoy and it's not causing injury and you're having fun doing it. Have at 'er!!
Couldn't have said it better-you're so great at articulating the essence of fitness. As an instructor sometimes feel me against the world so your talks are so on the same page and very grounding. Thank-you!
Something I needed to learn was being more aware when Im forcing myself to work out to be a certain way. When i decide to do movement now, its always purposeful. Walking for de-stressing, stretching and mobility when im not moving a lot that day, cycle machine when I have the zoomies and muscle training to treat my depression and to just maintain the health benefits that it gives.
I love this! I am a RDN and I have seen research that food tracking apps (food intake) are leading to an increase in eating disorders. Tracking steps, calories etc... can really mess with our mental health and like you said it is not completely accurate to begin with.
Yes! More and more research is coming out about it. I always tell people, tools only work for you if they work for you. That’s why I don’t use the scale. It doesn’t work for me but there’s nothing wrong with it :)
i used to have "calorie" mindset, but lately i've just been focusing on moving my body. strength training and walking is the best thing for me cause it's sustainable--that's the most important thing. now i'm seeing progress 💪
I got rid of my fitness tracker....I became way to obsessive about steps and calories burned. I just did an intense leg workout, and I'm far more focused on the strength aspect over 'calories burned'. When I want to get in some extra movement throughout the day I put on a killer playlist and just dance about....literally just did this and by the time I realised it had been an hour 😂 that most likely burned more calories than my actual workout 🤷♀️
I’ve found that only doing workouts that I enjoy and/or maybe feel pain but don’t hate has made a massive difference in how I view working out. I HATE burpees, and doing lunges quickly hurts my knees, and running is miserable. However, I do enjoy a nice, cozy and slow strength training. I’ve also found that I really enjoy the rowing machine, so that’s been a good cardio for me! Just thinking “wait, I don’t have to do those dreaded exercises” makes me 10x more likely to move my body in the first place, haha.
Totally agree! I am a trainer (very part-time) and I believe people just don’t like to move. I don’t believe that ppl are lazy, they just don’t prioritize making exercise and movement part of lifestyle. And i’m not sure why that is. I always try to get clients to do what they love and will and encourage daily walk breaks. I think until/unless people make movement a lifestyle - it will always be a struggle. Sadly …. 😢
I honestly think that day to day life can be super draining on people (for whatever reason), so the thought of doing yet another thing can be overwhelming.
@@JustinaErcole true. But I also believe the thought of doing something else is often worse than the actual doing. I believe us human beings are able to overcome obstacles easier than we think we can.
I was on a horse in Patagonia and my fitbit counted all the horse steps 🤣🤣 Poor horse did all the work while I relaxed and gained all the step count hahahahahaha
Pearls of Wisdom Indeed!! Thank you Justina! These are some excellent points we can "encourage movement" our clients with, vs the "burden of movement"!!!
Working out reduces my anxiety and depression, so it was an instant motivation to keep doing it. I look forward to doing it now, I feel relaxed afterwards. I’m bad about fitting in mobility, I need to follow your tips!
I loved this. I am the opposite, I always had a bigger body since childhood let me tell you thinking of your body as your enemy that you must take control over is awful, I still struggle with body image but your vídeos really help. Finding a type of movement I enjoy was a game changer as always thanks you Justina
Growing up in a walkable small town, I truly never realized how hard it would be to achieve a similar lifestyle in adulthood. I also think when people play sports as children it gives you a very different way to view your body instead of the aesthetic lens that gets pushed on everyone as soon as they hit puberty. And I wish girls were encouraged to play soccer or basketball at the same rate at boys. I think it would really have a huge impact on the way adult women feel about their bodies being functional vs just meant to be attractive to men. Applies to not cis, not straight people too, just talking population level differences.
Yes!! I also wish gym class actually taught us basic gym lifts. Even if it was just with our bodyweight. Most of my clients when I start with them can’t squat or hinge.
Agree with everything you said! Friends have reached out and asked for advice on how to change their bodies, I always say find something you enjoy doing! Thanks Justina!
Thank you for this! My supervisor recently joined a gym program that is hyper-focused on calories burned. She talks about it constantly and it’s driving me batty. I’m going to continue to try and ignore it and this commentary is helping to affirm that I can just ignore it and keep doing my own thing.
I want to walk more during winter. I bought a treadmill specifically for that. Unfortunately, I moved at the end of 2022 and lost my safety bolt for the walking pad part and haven’t used my treadmill at all the last 2 winters… I need help finding it. 😩 then I can watch my tv and go for a walk, and confuse my dog as he tries to use it at the same time. 😂 I loved this video! Lots of good points made here.
I love your take on the 'burden' of movement. I had my weekly HIITraining yesterday. So today i a rest day. But boy, would I love to jump on my bike right now and do an hour of LIT. Most people have no idea how good it feels to be reasonably fit.
Just found your channel! I love this video so much! Thanks for what you are doing! I also think some of the points you make are the reason why people are able to lose weight if they want but not able to maintain it because of that relationship with movement!
I just stumbled onto your videos because one came up in my recommended videos, and I was like... wait! This girl looks super familiar. I think I know her from when I was younger. Looked at the channel name to be sure, and yep! Such a small world.
You will probably hate this, but the only thing that has decoupled exercise and weight loss in my brain is Wegovy. I just don’t have to worry about staying in a calorie deficit anymore. I worry about eating protein and fiber, and the fat loss takes care of itself. And yes,I feel super lucky to be able to afford it. (I also have TRASH genetics when it comes to diabetes and heart disease, so I’d be on a GLP-1 eventually anyway.) I really enjoy Peloton bike workouts, and I’ve been strength training for 7 years. I don’t particularly enjoy it (it’s boring and doesn’t improve my mood like cardio), but I know it’s good for me and keeps my knees from hurting. I add in one yoga class a week for mobility, so I feel like I have all my bases covered.
It would be cool to have these discussions in our schools. The young generation needs this kind of knowledge and not listen to all the crap on tictoc/insta.
I actually think the notion of “working out multiple times a week just to be mid-sized or large-sized” is pretty funny since there are so many 2-12 week programs to “your best body” or whatever. Likewise most people with these fabulous physiques do have to work hard on their bodies and pay close attention to what they’re eating (and like you said, have the luxury of doing so) so it can be a jarring reminder to some that fitness is more for one’s overall health rather than just obtaining this great-looking body.
Love everything said in this video ❤ Currently, I attend a group fitness class that is early as is, but is kinda far and I have to leave at 5:30 in the morning (no kids, regular 9 to 5), and ppl keep telling me how impressive and dedicated I am to be getting up that early consistently. Meanwhile, I LOATHE getting up that early, BUT if I stop working out , I know my back will start tensing up again and my mobility will reduce greatly. I can't work out at home right now, and I like the class and coach enough to know that I will keep showing up. Especially since there's no dumb diet culture talk at all, and it really is focused on just showing up for yourself. Even if it never burned a single calorie, the ability to move more freely is worth all of the time and money, and I'll go again and again as long as I can 😊😊
i love your videos! i started my fitness journey back in november and it’s been great. do you have any advice on how to train legs and glutes with a knee injury?
Not sure what your injury is, but if you’re trying to stay away from knee dominant movements I would focus on hip dominant exercises like bridges, deadlifts, and hip thrusts!
@@JustinaErcole Thank you so much! it feels like an MCL injury, I can't do full range motion on my right leg. It's not a tear by any means but I have to stop halfway through my squats and lunges or else it hurts pretty bad.
Can you give advice on this topic...My whole life I have lived in a bigger body and have been considered overweight. Doctors always tell me to lose weight (which is fair because my body fat percentage was high)...But I currently feel like I am the healthiest I have ever been in terms of my lifestyle: eating (mostly) whole foods and high protein. I go to the gym 3-4 days a week, and I strength train because I LOVE strength training. I genuinely get excited to go to the gym and do those activities. My family has even noticed physical changes in my body appearance. I really do think my lifestyle (consistently now) is the healthiest I have ever been...however, I checked my weight recently and I am the HEAVIEST I have ever been...Am I doing something wrong? Wrong type of exercise or too much protein? I am scared to go to a doctor again because I am still considered overweight. Advice?
Have your doctors every measured your internal measures of health? Cholesterol, vitamin deficiencies, blood pressure, muscle mass, bone density, etc. I would focus on those numbers more than just the number on the scale. In terms of advice, unfortunately I can't give any since I don't know you. But I truly hope you find a medical team to support you!
I knit and sometimes my fitbit tracks knitting as steps.
Hahahhaa that’s hilarious
I crochet and my fitbit ALWAYS counts it as steps, it's so annoying lol
Hear hear 😂 I can get 4000 extra steps just by crocheting or knitting.
My choir director said hers does it when she’s conducting 🤣
Sometimes mine does it if I’m stirring vigorously while cooking or baking lol
Also clapping and kneading bread lol
My motto: movement is mental health improvement. This is very personal, works for me.❤
Love it!
I’m writing my masters thesis in public health on this topic! I’m designing recommendations for how we message fitness and exercise to the general public to get away from weight loss and calorie burn and to be more health focused. All the research points to exercise as the best way to improve overall health. We need more people like you talking about this!
I love your thesis topic!
If you are okay with this, I would absolutely love to read when you are finished!
Yes! I've had friends post on social media, "walking on the dreadmill today." Be thankful that you can walk.
My new definition of exercise: “moving in a way that does you good and makes you feel good” 😉
I love that!
Yes! Thanks to watching your videos and following a few other similarly minded fitness accounts, my mindset has shifted from working out to "earn my 'bad' food" to working out to improve my strength/stability/endurance so I can hike with my husband. It also has shifted away from "I must be optimally following a plan to see results" to being okay with good enough. Unsurprisingly, I've been way more consistent with my exercise than I ever was before that shift in thinking. So thank you for your videos!
THIS IS AMAZING! 👏🏻👏🏻👏🏻
I enjoy listening to these short pep talks while I go about my day doing things. Thanks!!! And as always, refreshing & encouraging.
Glad you like them!
Hard AGREE. I've said it before, I hate how the fitness industry pushes this "go hard or go home" mentality. You are so right that if a person is doing something they don't enjoy it is not sustainable. There's so much pressure on social media surrounding health and wellness and fitness, not to mention SO much misinformation. Influencers also push this idea of "optimal" workouts... like honestly, if you find a workout you enjoy and it's not causing injury and you're having fun doing it. Have at 'er!!
amen!
Couldn't have said it better-you're so great at articulating the essence of fitness. As an instructor sometimes feel me against the world so your talks are so on the same page and very grounding. Thank-you!
Something I needed to learn was being more aware when Im forcing myself to work out to be a certain way. When i decide to do movement now, its always purposeful. Walking for de-stressing, stretching and mobility when im not moving a lot that day, cycle machine when I have the zoomies and muscle training to treat my depression and to just maintain the health benefits that it gives.
I love that!
I love this! I am a RDN and I have seen research that food tracking apps (food intake) are leading to an increase in eating disorders. Tracking steps, calories etc... can really mess with our mental health and like you said it is not completely accurate to begin with.
Yes! More and more research is coming out about it. I always tell people, tools only work for you if they work for you. That’s why I don’t use the scale. It doesn’t work for me but there’s nothing wrong with it :)
Totally true! Fitness should only add to your life 😊
Absolutely!
i used to have "calorie" mindset, but lately i've just been focusing on moving my body. strength training and walking is the best thing for me cause it's sustainable--that's the most important thing. now i'm seeing progress 💪
I LOVE THAT!
My fitbit has gotten me with riding a bike during a bumpy car ride a few times 😅
I got rid of my fitness tracker....I became way to obsessive about steps and calories burned.
I just did an intense leg workout, and I'm far more focused on the strength aspect over 'calories burned'. When I want to get in some extra movement throughout the day I put on a killer playlist and just dance about....literally just did this and by the time I realised it had been an hour 😂 that most likely burned more calories than my actual workout 🤷♀️
Good for you for ditching what didn’t serve you!
I’ve found that only doing workouts that I enjoy and/or maybe feel pain but don’t hate has made a massive difference in how I view working out. I HATE burpees, and doing lunges quickly hurts my knees, and running is miserable. However, I do enjoy a nice, cozy and slow strength training. I’ve also found that I really enjoy the rowing machine, so that’s been a good cardio for me!
Just thinking “wait, I don’t have to do those dreaded exercises” makes me 10x more likely to move my body in the first place, haha.
I’m so glad you’ve found things you enjoy!
Totally agree! I am a trainer (very part-time) and I believe people just don’t like to move. I don’t believe that ppl are lazy, they just don’t prioritize making exercise and movement part of lifestyle. And i’m not sure why that is. I always try to get clients to do what they love and will and encourage daily walk breaks. I think until/unless people make movement a lifestyle - it will always be a struggle. Sadly …. 😢
I honestly think that day to day life can be super draining on people (for whatever reason), so the thought of doing yet another thing can be overwhelming.
@@JustinaErcole true. But I also believe the thought of doing something else is often worse than the actual doing. I believe us human beings are able to overcome obstacles easier than we think we can.
@@loriallred4727 Oh 100%! I was just saying that i think that's where a lot of people's hesitation comes from.
I was on a horse in Patagonia and my fitbit counted all the horse steps 🤣🤣 Poor horse did all the work while I relaxed and gained all the step count hahahahahaha
hahahahaha
Pearls of Wisdom Indeed!! Thank you Justina! These are some excellent points we can "encourage movement" our clients with, vs the "burden of movement"!!!
thank you for watching!
Working out reduces my anxiety and depression, so it was an instant motivation to keep doing it. I look forward to doing it now, I feel relaxed afterwards. I’m bad about fitting in mobility, I need to follow your tips!
Do your mobility work for your warm up!
I loved this. I am the opposite, I always had a bigger body since childhood let me tell you thinking of your body as your enemy that you must take control over is awful, I still struggle with body image but your vídeos really help. Finding a type of movement I enjoy was a game changer as always thanks you Justina
I’m so happy to provide a little help ❤️
So true, same here in the UK. So much BS out there, it drives me nuts!
It’s wild!
Growing up in a walkable small town, I truly never realized how hard it would be to achieve a similar lifestyle in adulthood. I also think when people play sports as children it gives you a very different way to view your body instead of the aesthetic lens that gets pushed on everyone as soon as they hit puberty. And I wish girls were encouraged to play soccer or basketball at the same rate at boys. I think it would really have a huge impact on the way adult women feel about their bodies being functional vs just meant to be attractive to men. Applies to not cis, not straight people too, just talking population level differences.
Yes!! I also wish gym class actually taught us basic gym lifts. Even if it was just with our bodyweight. Most of my clients when I start with them can’t squat or hinge.
@@JustinaErcole that would be so helpful!!
Thank you for your voice and reiterating sensical approaches!!
And thank YOU for watching!
Tips and education 100% ... as always. Can UA-cam please appreciate Justina more, please?
Awww thank you!
Agree with everything you said! Friends have reached out and asked for advice on how to change their bodies, I always say find something you enjoy doing! Thanks Justina!
You’re so welcome!
Thank you for this! My supervisor recently joined a gym program that is hyper-focused on calories burned. She talks about it constantly and it’s driving me batty. I’m going to continue to try and ignore it and this commentary is helping to affirm that I can just ignore it and keep doing my own thing.
You got this ❤️
Uff, you just unlocked some hidden memories with that casper the ghost reference😂very interesting video!🥰
hahaha it made me want to rewatch the movie
I super agree with the “find something you enjoy” mindset when looking at lifelong exercise. Love your channel! ❤
Thank you so much!
I want to walk more during winter. I bought a treadmill specifically for that. Unfortunately, I moved at the end of 2022 and lost my safety bolt for the walking pad part and haven’t used my treadmill at all the last 2 winters… I need help finding it. 😩 then I can watch my tv and go for a walk, and confuse my dog as he tries to use it at the same time. 😂
I loved this video! Lots of good points made here.
thank you so much for watching!
I love your take on the 'burden' of movement. I had my weekly HIITraining yesterday. So today i a rest day. But boy, would I love to jump on my bike right now and do an hour of LIT. Most people have no idea how good it feels to be reasonably fit.
I'm so glad it resonates with you!
The best exercise/movement is the one that you will do.
AMEN!
This is great 😊
Great video
Thank you!
Amazing!
Thanks!
I play video games while on the treadmill so I can get steps in :)
Obsessed
Just found your channel! I love this video so much! Thanks for what you are doing! I also think some of the points you make are the reason why people are able to lose weight if they want but not able to maintain it because of that relationship with movement!
Such a great point! Happy to have you here ❤️
I usually only watch workout videos on youtube but i really like your videos, your point of view and expertise. you got my attention babygirl
hahaha happy to have you here :)
Double like!
I just stumbled onto your videos because one came up in my recommended videos, and I was like... wait! This girl looks super familiar. I think I know her from when I was younger. Looked at the channel name to be sure, and yep! Such a small world.
omg hiiiii!
🤗hi!!
I really needed this today ❤
I’m so glad it resonated with you!
Thank you! I really needed this video today.
You are so welcome!
Good motivation for the new year!
Glad you enjoyed!
Agree 💯
Love this discussion!
Thank you!
Love this!
Thanks Kim!
True.
Solely relying on exercise to burn calories is an uphill battle. But, it is beneficial in the long run as muscle mass increases your NEAT.
Absolutely!
Great video! Love this.
Thanks so much!
You will probably hate this, but the only thing that has decoupled exercise and weight loss in my brain is Wegovy. I just don’t have to worry about staying in a calorie deficit anymore. I worry about eating protein and fiber, and the fat loss takes care of itself. And yes,I feel super lucky to be able to afford it. (I also have TRASH genetics when it comes to diabetes and heart disease, so I’d be on a GLP-1 eventually anyway.)
I really enjoy Peloton bike workouts, and I’ve been strength training for 7 years. I don’t particularly enjoy it (it’s boring and doesn’t improve my mood like cardio), but I know it’s good for me and keeps my knees from hurting. I add in one yoga class a week for mobility, so I feel like I have all my bases covered.
I don't hate that at all! I'm thrilled that you and your medical team found something to improve your quality of life and overall health :)
It would be cool to have these discussions in our schools. The young generation needs this kind of knowledge and not listen to all the crap on tictoc/insta.
I couldn’t agree more!
I actually think the notion of “working out multiple times a week just to be mid-sized or large-sized” is pretty funny since there are so many 2-12 week programs to “your best body” or whatever. Likewise most people with these fabulous physiques do have to work hard on their bodies and pay close attention to what they’re eating (and like you said, have the luxury of doing so) so it can be a jarring reminder to some that fitness is more for one’s overall health rather than just obtaining this great-looking body.
THIS!
Love everything said in this video ❤
Currently, I attend a group fitness class that is early as is, but is kinda far and I have to leave at 5:30 in the morning (no kids, regular 9 to 5), and ppl keep telling me how impressive and dedicated I am to be getting up that early consistently.
Meanwhile, I LOATHE getting up that early, BUT if I stop working out , I know my back will start tensing up again and my mobility will reduce greatly. I can't work out at home right now, and I like the class and coach enough to know that I will keep showing up. Especially since there's no dumb diet culture talk at all, and it really is focused on just showing up for yourself.
Even if it never burned a single calorie, the ability to move more freely is worth all of the time and money, and I'll go again and again as long as I can 😊😊
I adore that you've found something that works for you!
i love your videos! i started my fitness journey back in november and it’s been great. do you have any advice on how to train legs and glutes with a knee injury?
Not sure what your injury is, but if you’re trying to stay away from knee dominant movements I would focus on hip dominant exercises like bridges, deadlifts, and hip thrusts!
@@JustinaErcole Thank you so much! it feels like an MCL injury, I can't do full range motion on my right leg. It's not a tear by any means but I have to stop halfway through my squats and lunges or else it hurts pretty bad.
Can you give advice on this topic...My whole life I have lived in a bigger body and have been considered overweight. Doctors always tell me to lose weight (which is fair because my body fat percentage was high)...But I currently feel like I am the healthiest I have ever been in terms of my lifestyle: eating (mostly) whole foods and high protein. I go to the gym 3-4 days a week, and I strength train because I LOVE strength training. I genuinely get excited to go to the gym and do those activities. My family has even noticed physical changes in my body appearance. I really do think my lifestyle (consistently now) is the healthiest I have ever been...however, I checked my weight recently and I am the HEAVIEST I have ever been...Am I doing something wrong? Wrong type of exercise or too much protein? I am scared to go to a doctor again because I am still considered overweight. Advice?
Have your doctors every measured your internal measures of health? Cholesterol, vitamin deficiencies, blood pressure, muscle mass, bone density, etc. I would focus on those numbers more than just the number on the scale. In terms of advice, unfortunately I can't give any since I don't know you. But I truly hope you find a medical team to support you!
My training goals: age as slowly as possible. That's it
Love that!
I was winding a ball of yarn and mine asked if I was working out
😂😂😂
Weird goal: I don't really want to lose fat, I want to eat more calories and weigh the same.
This goal is amazing.
👏🏻👏🏻
"Their job is to influence you" Wonderful on the nose description of what these snake oil people actually do
👏🏻👏🏻👏🏻