The 5 M’s to Move Blah to Better
I've been afraid to start resistance training. I'm intimidated by the different weights and machines, and I don't know what to do. The last time I lifted weights was in a YMCA BodyPump(TM) class pre-kids - so 16 years ago. Before that, it was in the high school weight room because it was mandatory. I've known this was a gap for me in my health for a long time, but could never get over the hurdle of my fears to just start. Last week, I asked my friend Jolene at work, who is a personal trainer and takes advantage of the workout facility in our building regularly, if she would show me what to do. We've done two lifting sessions so far, and it was fun, not too hard, and it has boosted my confidence, mood, and muscles. Thanks for being a great teacher and friend, Jolene!
The idea for the 5 M’s came to me when I was reading Dr. Gabrielle Lyon’s book, Forever Strong. They are:
Mindset
Movement
Muscles
Metabolism
Mindfulness
I'll cover each of the M's one at a time, starting with mindset. I’m a firm believer that more successful, happier people adopt a growth mindset. I also often think of myself as a beginner, especially when I'm practicing yoga or meditation. Meaning, you can learn, and you can change, no matter what age you are. If you mess up, begin again. A growth and learning mindset can be cultivated, even if its hard for you and not your default. In organizational psychologist, Adam Grant’s book, Hidden Potential, he makes the point that the fastest way to learn is to make mistakes, the more mistakes you make the faster you will learn. Some of the hardest and most memorable lessons I’ve learned are from getting something wrong. If we want to get better at something, we need to try, proactively seek advice on how we can improve - knowing that we will be uncomfortable and maybe embarrassed - but that we will reap the rewards by learning those lessons well.
Another mindset shift that I believe is tremendously important, is changing the paradigm from weight loss, to muscle gain. Healthy muscle has amazing health benefits for aging, mental acuity, keeping trim, its anti-inflammatory - so less aches and pains - disease prevention, and insulin sensitivity. Muscle weighs more than fat, so if you are using weight as a measurement of health, you may be doing more harm than good to your metabolism, not to mention self-esteem, if you're not accounting for the benefits of gaining healthy muscle.
