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, 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!

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? 

Crossfit, Fitness, Health, running, wellness

Fitness and Stuff

In the midst of COVID I know that many people have put their fitness goals on the back burner. The gyms are closed and trying to put together a home gym has suddenly become incredibly expensive. We have seen the price soar as the equipment has become scarce. Some of us are anxiously waiting for our gyms to open back up while others are unsure of returning back to the gym.

We have read all the new requirements that gyms are enforcing with social distancing and limits on how long we can stay there. For some of us we are beginning to wonder if membership at some of the larger gyms will be worthwhile. 24 Hour Fitness has changed their hours as they reopen to 5am to 9pm which makes me wonder will the price be less since I am losing several hours of time to work out. Also only being able to workout for 1 hour is probably going to make it as worthwhile to keep going?

I am not sure your thoughts on all of this but I still want to get back into the gym and lift heavy weights. I want to get back to dialing in my fitness. Throughout the quarantine I have spent more time running and doing workouts without as much weight or without some of the options I had before. Part of me wonders how long will all these weird requirements stay? Will the gym ever go back to normal?

How has this time affected your fitness? Have you gained the quarantine 19? Have you lost weight? Gotten faster? Worked on technique? How are you managing through this? 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, wellness

Fitness Friday

Here we are at the end of the year and I am realizing that I have neglected this blog for the last year. This coming year I am making a point to make some fitness related goals for the year and I am going to post about my progress here.

Looking ahead, I have a race coming up January 21. I am running the Pasadena Half Marathon as part of the Conquer LA challenge. I don’t know about you but my training has definitely been what I wanted it to be and now I need to focus in my training. I have a half marathon in January and February and a full marathon in March, so the next few months will be focused in on preparing for the LA marathon which is in March. `

How are you training? Are you running any races? What are you goals for the upcoming year? I will be posting more next Friday.

Fitness, Health, sleep, Uncategorized

Wellness Wednesday: Routines

Hello Again! Welcome to Wellness Wednesday.

Today’s topic is one that I am learning a lot about, with a crazy and now inconsistent schedule I am realizing the importance of routine  in my life. What do I mean by this? Routine is having specific things that you do on a regular basis. Routine makes taking care of your own health better and easier. I find now that I am not in a routine it is much harder  to get my workout in and eating at regular times. Now its been a couple weeks and I am struggling to find a routine I can stick too. Ever feel like you have fallen out of your routine and can’t seem to get back to it?

So today, I am deciding that I am going to focus on getting back to routine. What that might look like is unclear but I am going to dedicate some time to making a routine for my life that I can stick to. I am sure that it is going to be hard and that I am going to have days where I miss the routine but I am going to keep trying.

So how is your routine? Do you have one? What does it look like? What are you going to change to your routine? Lets dialogue.

 

Fitness, Health, Uncategorized, Water, wellness

Wellness Wednesday and the story of stress

Stress, its that one thing that consumes each one of us. We stress over big a small things, life changing events and things that in the big picture might not matter at all.  Recently I have found myself stressing over things that I know better than to stress over. So this week I thought why not talk about some ways to reduce stress.

First thing is first, we need to identify what is stressing us out? Ask yourself what is really the issue, is it the first thing you think if or is there more to the story? What is the priority of the issue? Is this really a life change issue? Take a minute to reality check yourself, what will this matter is 1 month, 1 year, 5 years from now?

Secondly, is there something you can do about the issue? Is this your issue or have you taken on something that you have no control over? If you have no control over the issue or it is not our issue, here is a phrase I use to help me to get the issue out of my head “Not my circus, not my monkeys.” This mantra as it is helps you to stop stressing over something that is not your problem. 

Lastly, if this is an issue that needs attention. What can you do about the situation. Make a plan about what you can do to solve the issue. Remember that you are only able to do what you can do. Do what you can do and then let yourself breath. Go do something with friends, go for a walk d something you enjoy. When you do this stress will decrease. 

So let me know what you are doing to reduce your stress!

Fitness, Health, sleep, Uncategorized, Water, wellness

Wellness Wednesday: How well are you taking care of yourself

Here we are for another Wellness Wednesday posting and I am back to self-care. Why would I be back on this topic? Simple it is incredible important and something that is often overlooked or ignored. So it is time to look back at the last couple weeks and ask yourself a few questions.

  1. Am I getting enough sleep?
  2. Am I eating with good nutrition?
  3. Am I eating a lot of junk?
  4. What is my current stress level?
  5. Am I exercising?
  6. Am I happy?

This week the post is not a long one, but when you answer these questions be honest with yourself. If you find yourself not where you want to be what can you change to help move you in the right direction? I know that my exercise routine had been a mess and I had not been doing what I know I needed to do so I decided to work on that. This week I am focusing on getting more runs in and training for my upcoming half marathon. I will probably not get in all the miles that my training app wants me to this week but I am going to try and get miles in everyday so that I can get closer to where I want to be.  Are you eating too much junk? Look at the circumstances around it and make the changes you need to fix that. These will probably start with small steps but it will get better. So let me know what is working for you and lets chat about how to help each other become more aware of self-care and become better at it.

 

Fitness, Health, wellness

Wellness Wednesday: Planning 

So you want to be healthier, you want to eat better but then when it is time to leave the house you are in a hurry and decide you will have to get lunch out that day. How do people eat healthy when they are in a hurry and busy. One word, planning! 

Planning is a little hard to start but once you start it becomes second nature. First thing in planning is deciding what you you want to eat during the week and what you need to eat.  Then set aside time to plan your meals and then make your food for the week. 

I use a crockpot and prepare my meals for the week and sometimes i make some extra and I put it in the freezer. 

Are you looking for recipes? What can I do to help you plan your meals? Let me know!