Almost everyone knows that moving around is healthy, good for the body and mind, relieves stress, releases endorphins. So why doesn't everyone have the exercise routine they would like?

As a physician and integrative coach, one of my roles is to keep my patients focused and motivated during the program, and as mentioned above, physical activity is one of the pillars of a healthy life. Even knowing all the benefits, some, or better, many people find it difficult to feel pleasure or desire to exercise. There are many excuses, from lack of time, lack of money, disposition — does this sound familiar?

So today I'm going to share with you an interview with a dear patient. The moment she beamed into my office telling me about her weekend and how she had done her best time in the famous 10-mile Garoto (16 km) race that happened a few weeks ago here in Vitória, I decided I would have. I want to share this story with you. In addition to having achieved her best time and winning a medal as a prize, Daniela also won a bet from her husband, for having finished the race in less time than he did. The prize of the bet is 12 dinners that will be held monthly for 1 year.

What a great way to find motivation. Both the race test and the romantic bet created an expectation beyond the routine and obligation of everyday life. There is no denying it, when everything is integrated: love, companionship, health and well-being the results are always the best.

Check out the super tips that Daniela shared with us below:

–Name, age and profession:

Daniela Thomes Coelho, 32 years old, legal advisor to the Federal Public Ministry.

– How long have you been in the habit of running and why do you keep this habit?

I started running in 2006, when I moved to England. It was the way I found to maintain a physical exercise routine away from home, where I used to work out at the gym. The race has this practical side: you don't need anyone to accompany you, neither devices nor a special location.

– This was not your first participation in the 10-mile run of Garoto. What do you think contributed to your best performance in this race?

This year's Garoto event was my best experience in this race, for several reasons: it was my best time; I did not feel exhaustion during the journey, a circumstance experienced on other occasions; I didn't feel any pain or muscle discomfort after the race!

– How was your meal on the day of the event?

I woke up early and fed myself 3 hours before the scheduled start of the race. I ate three small banana pancakes (vegan! Recipe in Delicious Lyella – with a slight modification: I included Peruvian maca powder in the dough), with honey, strawberries and cocoa nibs. Before leaving the house, approximately 40 minutes before the start, I had an espresso.

These pancakes feed! It has become a habit to eat them before training: they give you energy for a long time and without weighing your stomach down.

– How is your exercise routine during the week?

I try to practice physical activity every day!! Running workouts are 3 times a week; 2 times a week I do functional training at Camburi beach (CT Vida Plus) and on other days I practice yoga. I found that by varying the exercise modality (running/functional/yoga) I feel encouraged to do physical activities every day, as there is no monotony.

– What was your life like before starting the integrative health coaching program and how is it now?

The changes are gradual: I think I already had in me a yearning for a life with more well-being and, in this search, I found Dr. Marcella's coaching program. At first, I imagined it would be something more restricted to nutrition; then I found the approach to be more comprehensive, concerned with the integrity of being.

7- How the program has supported you?

Participating in this program has been an amazing experience: I feel welcomed and guided.

 – Do you have any tips for those who are starting to run or adopting a healthy diet?

In the case of running, having a specialized orientation makes training more interesting. There are professionals who assemble training sheets, with different stimuli (hill, sand, speed training, long distance training, etc). That way, each workout is a new challenge!

In relation to food, the tip is to experiment, to overcome prejudices! It also helps to lose the laziness of the kitchen: I see cooking as a therapy and an act of caring for myself.

How has your relationship with physical activity been? Are you tapping into your body's full potential or are you always starting next week?

Did you like it? Share!!