Fitness, Health, motivation

Motivation Monday

Welcome to another week of Motivation Monday! How are you doing on your fitness and wellness journey? Have you already thrown those New Years goals and resolutions out the window? Are you white knuckling holding on and hoping that things get better? Have you been consistent and are in a good groove now?

Well here we are at the start of a new week and for some about to enter into a season of Holy days that may impact us. For some Lent starts this week and this may be what those people need to help them get back on track. For those who do not know, during Lent people typically give something up (often candy, sweets, junk food) and for some they have other requirements regarding what they eat during the season. For others Passover (March 27-April 4) and Ramadan (April 12-May 12) are coming up in the next couple months and also have requirements that may impact your fitness and your eating. How do you begin to plan for these things?

As we start this week, one way to stay on track is to plan ahead for things that are coming up. Are there events coming up that you need to be prepared for? Are these days that you need to plan for so that you are successful? I know for me, on days where I am in the office all day I tend to eat out of mindless eating or boredom and I am planning for that this week. That means I am taking extra veggies to snack on in order to help reduce me eating junk that is so prevalent around me. What are you doing to plan ahead for success?

Fitness, Health, running

Motivation Monday

This week a race I had been training for once again announced that they were rescheduling. This is my 6th year running the LA Marathon (5th year in a row of doing the Conqur LA Challenge). Initially the race date was pushed from early March to the end of May and now it has been pushed once again to sometime in the fall 2021. Hearing the news was hard, it made me sad and frustrated to hear that this race was once again pushed.

I had not jumped back over to my marathon training plan yet, and have been doing a 10k plan that still keeps some high mileage. I had a feeling it would be pushed back again and was not going to go all in on training until I was certain. However, the move to some unknown date in the fall has definitely made me lose some motivation.

Last week was a struggle to get runs in, to even want to get out and run. This is not normal for me and it took me a minute to realize what had impacted my motivation. Now I am in a new week and have decided to stay with my 10k plan so my base mileage will be ready to jump into marathon training once a new date is announced.

I know that I am not the only one that struggles with being motivated as there is still uncertainty regarding races and events in the fitness world. I know that we all have been watching and waiting for the days when things go back to normal. We are currently in what is normally peaking race season for running. There are normally races every weekend. For now, we need to find our internal motivation to keep moving forward even though we don’t know what is ahead or when it will be there. How are you keeping yourself motivated this week?

Fitness, motivation, wellness

Motivation Monday

Good morning (well it is morning here where I am). Happy Monday! As we enter the last week of January it is about time to check back in on those fitness and wellness goal we set at the beginning of the year. How are we doing with the goals we set? Are we still eating healthy and exercising regularly? Have we already given up on the eating healthy? Have we stopped exercising because life got too busy? Guess what? Its ok if the goals you set are not working out. What that means is that it is time to re-evaluate what those goals were and what the motivation behind them was.

Was the goal to lose 50 pounds this year? Was the goal to exercise everyday for an hour? Sometimes even with the best direction, we set goals that are not realistic. We at times may think they are realistic and are so motivated to change that we are certain we will be able to do it. However, somewhere in there we get overwhelmed, have 1 bad day and decide its not worth it anymore. Just because you ate the cake does not mean your diet is ruined forever.

Today, I encourage you to look at the goals you have set and see what areas you are struggling to maintain. If some areas are causing more of a struggle than others, maybe it’s time to push a goal or two (or 20) to another time. Are there areas where you are making progress but are having some struggle? Those are probably the goals to keep. One thing I am doing this year is limiting my goal focus in areas to 1-2 things and for a 90 day period. There are many things I want to improve this year, however I know if I try and change too many things at the same time, I will fail at all of them.

What of all things that you are working on are things you feel like you are making progress? What maybe needs to wait a few months before you attempt again? Let”s keep making progress!

Fitness, Health, motivation

Motivation Monday!

Happy Monday! Are you ready for the new week? Have you made your plans and are excited to start the week? This is the week where people start to make the decisions on whether or not to keep pushing. We are entering the half-way point of the month and it is about this point where people stop going to the gym (in normal times) or working out at all. They start to allow back in the poor eating because they get tired or don’t want to deal with saying no to all the things they love.

So here we are at the decision point. What are you deciding to do? Are you deciding to make healthier decisions regarding food? What does that mean (what is the SMART goal behind it). Are you exercising more? What does that mean? Did you make SMART goals for yourself last week? Are they things you can actually do or did you set goals that are unrealistic in the best of times, of which we are no where near. If you set goals that are burning you out already, its time to re-evaluate those goals. Maybe its to make them more manageable and get you on the right track.

People often burn out because they set unrealistic goals for themselves. For example if someone never exercises, they might not set a goal to work out everyday for an hour. The goal might be something like be active for 15 minutes a day (including going for a walk). If there are days where they are more active great! If not they are still moving forward. Even that goal might be too much for some people, for some, maybe it that they will be active 15minutes a day 3-4x a week. Once again, if they are able to do it more often great! If they are not able to do more that they still won’t feel like they failed. It is about knowing your own limits and being able to know how far you can push yourself. For someone that meets that first goal of 15 minutes everyday, maybe after a 2 weeks of consistency they may re-evaluate the goal and say they are going to push for 30 minutes a day or maybe they are going to add a goal where 3-4 days they are active for more than 30 minutes.

Setting the goals can be something that is fairly easy. However staying motivated is another story. What is motivating you? What is your why for making fitness goals to begin with? We are have a reason we want to improve, knowing the why will help us to continue to reach for our goals.

What is your why? Share the why so others can support you and motivate you to follow your goals!

Crossfit, Fitness, Health, running

Fitness Success in 2021

2020 has brought us several challenges in the world of fitness and wellness.  With COVID restrictions there have been many limitations on what we can do. Gyms have been closed and then open and then closed since March. On top of that we have been working from home and living in comfortable stretchy pants since then. Stuck in our houses, for many of us the habits we had started at the beginning of the year seemingly fell away. The fitness goals we had set for the year went put the window somewhere in April when we realized that the lock-downs were going to be much longer than 2 weeks.

Now we are looking toward 2021 and wondering should we attempt to make those big fitness goals again, only see ourselves fail miserably or do we just stick with the status quo. 

I decided for 2021 I am taking a different approach to my fitness goals. I am setting goals for 90 day periods of time with what I know I have. For example, for this first block I am not setting any goals related to strength. This is not because I don’t want to work on strength, it’s because I do not have consistent access to equipment in this area. For me, this next 90 days (January-March) I am going to focus on my running and on my nutrition. Just because strength is not a goal does not mean I will completely neglect this. This means when I have the opportunity I will do strength work and if possible in March when I re-evaluate and determine goals for the next 90 days it may become a goal. 

For me, I am setting 2 major goals, first is to get my threshold pace down to 9:00 from 9:30 and to lose 10 pounds. Within that there are other objectives I will add to help me get to my goal. 

What are your fitness/wellness goals for 2021? What are goals you can work towards with what you have right now (including limitations due to COVID) ? How might this shift your focus? 

Fitness, Health, running

Motivation in the Midst of Pandemic

Since the pandemic has started, the world of fitness has been in a constantly changing position. For some the gyms have not reopened, for others they have reopened only to close again. For some the communities they have built are trying to exist without physically coming together. The one thing is this, our fitness is struggling.

Prior to the pandemic I was training for the LA Marathon which occurred the Sunday before all races ended up cancelled making it one of the last big races we saw happen in person. I was running double digit miles multiple times a week with no issue. Now with no in-person race to train for even a 6-8 mile run seems like so much and the time is significantly slower. I had originally planned to do more weight training after LA but then the gyms closed and the option was off the table.

I wonder if I am the only one struggling to stay motivated with my fitness with the lack of in-person events. Is it just me that needs the community to keep my motivation? I have started running with a friend or 2 just to keep some level of fitness but those runs are much slower than they used to be.

How is your fitness? Are you staying motivated? How are you keeping your motivation? Let’s help one another out! Message me or comment and let’s chat!

Fitness, Health, motivation, running

Finding Motivation In The Midst Of COVID-19

Just over a month ago I was running the LA Marathon and this COVID-19 thing was just starting to gain some speed. We were being told to use social distancing and we were seeing races being cancelled or postponed. We watched as Tokyo decided to run with only the elite runners. We waited with baited breath to see if LA Marathon was going to go as planned. Then the weekend came and we got to run the marathon. We were told to keep 6ft apart (like that was going to happen, have the been inside of the starting corral?), thousands of people showed up, the race was sold out. We saw less crowds and spectators out but that was pretty much it.

Within a week, the world we knew was far from gone. Every race from the on was being cancelled and postponed and stay-home orders went into effect. Gyms were ordered to close and life as we knew it was changed.

Here we are, after almost a month of quarantine and finding motivation to run or be active seems to be much harder to find. Sitting on the couch and watching Netflix has become the norm. There are no races to train for in the foreseeable future, no meets for my lifting friends, and finding something to train towards is like grasping at straws.

So they question is, where do we find our motivation again? How do we get back to training as best we can?

My answer is to just start a new routine, and schedule in the task. Remember, you don’t have to go all out. You may not have what you need to train at your best and you can train the best you can. If you don’t want to go out and do your long runs, start with having yourself start with 1 mile, maybe it is just a walk, or slow jog. Enjoy the air, some time out of your house, look at the surroundings and see what happens. What do you think would happen if you committed to doing 30minutes of exercise a day? Would it get easier? Yes, once you started to develop the routine it would be easier to get going. For me I start my day with exercise and it helps. If I wait until afternoon or evening it is far harder to get up and moving.

What routine are you going to start with? How are you going to stay accountable? Let me know if you need someone to encourage you to keep pushing yourself.

Fitness, Health, running, Uncategorized

Perspective

Two weekends ago I ran the LA Marathon and somewhere between mile 16-20 I started to slow down, and my stomach which had been hurting on and off for some time was very irritated and my knee was also starting to hurt a bit (reasons behind both, may be explained later). As I was slowing down and getting more tired I realized that I was not going to reach the hard goal I had set. Now mind you originally my goal was to finish is less than 6 hours. However due to how my training had been looking, some wise friends told me that a 5:30 would be possible. As I was running, I realized that the I was not going to hit the 5:30 time. My stomach was starting to hurt off and on and my knees were irritated and I was slowing down. I found myself getting frustrated and irritated. Maybe you know exactly what I mean by that. I started to get in my mind about how bad it was and so on and so forth. 

Then a thought made its way in through all the noise, remember last year… remember how bad your time was then? Immediately my mindset shifted. I reminded myself that last year my time was far worse than this year and that I was still on track to finish significantly better. I also remembered how bad I felt along the way the year prior. Then I remembered that I was still on track for a significant time improvement from 4ish months ago when I did NYC. 

Funny thing when my perspective shifted, running went back to being easier. My thoughts went back to more positive thoughts and I continued to make my game plan. I then started back into reminding myself of my mantras while running “I can do hard things…. I do hard things…. I can do all things” and set the next goal for during the race. Smaller milestones were things like in just over a 5k you have a friend in one of the cheer zones, then it’s 5k and the downhill starts and then it’s about a 5k and you finish.

Running a marathon is far more in your mind than on your feet. Your feet with keep you moving, even if it’s very slow but if your mind tells you that you can’t do it your feet will stop moving. 

How has perspective helped you? 

Chicago Marathon St. Jude Giving and Updates

Crossfit, Fitness, Health, running, Uncategorized

Reflections

Five years ago I ran my first 5k, it was rough and I walked a huge chunk of it. I remember seeing all the people running and finishing way ahead of me. I thought I will never be fast, and I will never be able to run a 5k for the whole time. Maybe you have been there, maybe you thought you could do more. When I finished that race I thought well I finished and I wasn’t last. The 5k took me 51:25. A few months later I decided to try for a big goal and I registered for a half marathon. I registered for several shorter races along the way and hoped I would be able to finish.

I started running more and more and added Crossfit into my day. Over the years my workout routine has been consistent and then not consistent and now it is back to consistent.

The month I ran another 5k, and decided that I was going to work to do better than my previous best. I pushed my way through and I finished in 32:57. My mind was blown and I was reminded that progress takes time. So today I am reminded that it is important to look back to see your progress.

December 2017

Crossfit, Fitness, Health, Uncategorized

Rest

Typically I don’t get sick, I might have a slight brush with a cough or something but not really enough for me to consider seeing a doctor, but last week I get hit hard by a cold. I know a cold sounds ridiculous to even say that a cold hit me hard but it did. Enough so that I saw a doctor (side note, if you live in an area where Heal is they are amazing, its urgent care but they come to you). I thought maybe I had an infection or something, but no it was a cold. I am not one to get fevers, I can’t remember before this the last time I felt feverish but this cold, hit me like a ton of bricks, and I was so feverish (thats what was the concerning thing for me).

The hardest thing I was told by the doctor was there rest. Anyone that knows me knows that rest is the easiest thing to do, in fact I am not very good at it all. However, I have been doing some pretty hard training, and hitting some back to back training days without letting my body rest. So, Thursday morning, I did the unthinkable, I didn’t go work out. I knew I needed to go into work and be able to function the rest of the week. I did go in Friday morning and things were better.

Today, on my running schedule I am supposed to do a long run (12 miles), but I have been coughing a lot this morning, so I decided that I would go running later and do a shorter run to see how my body feels. Moral of the story, lets remember to rest!