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!

Crossfit, Fitness, Health, running, wellness

You Are Stronger Than You Think

I don’t know about you, but I am notorious for doubting myself when it comes to lifting weights.   I think too much for my own good and will do less weight because I think that I won’t be able to lift it. Anyone else in my boat? I like to play it safe, but when you do Crossfit, that does not always work. This week, once again I was reminded that I am stronger than I think I am.

This week, we were doing back squats, which recently I was told I can go much heavier and should be going heavier on. In the process I knew I was going to pass my record weight before finishing building to a heavy set. So on my last set, I went and added 2.5 pounds to each side, you know staying safe, it would still be above what I had previously done so I was happy with that. However, as you can only imagine, that did not fly well, and the trainer saw that I had only put on 2 1/2s, he took them off and put on 5s. Then said he would spot me and did. The funny thing was, it wasn’t nearly as bad as I had imagined in my mind. I was able to do it, and thinking back, next time I can probably do heavier.

I have been working recently on my mind when I work out. I tell myself when I walk up to the barbell, that I can lift it, I have done it before, I am strong enough…. I then focus and give it all I have. Some days I am able to do more than I imagined, some days I hit the physical limit. But you have to push the limit to know where it is right? Not that I am the best at it, its still a learning curve, but it is the start of a journey. What are you telling yourself when you are working out or trying something hard?  Lets chat!

Crossfit, Fitness, running, wellness

Community, Consistency and Crossfit

The alarm goes off at 4am (I know 4 happens in both the am and the pm, shocker) and it is time to fuel up for the day. I make my shake and take a bit of time and then get ready to head to the box for 5am class.  The box (crossfit gym) is where I start my mornings, keep myself sane and ensure that I am consistent in self-care.  I know, some of you are thinking that 5:00 should only happen once a day as well and that being when you are getting off work. Consistency is key, so there I am Monday through Friday 5am ready for whatever crazy WOD (workout of the day) we have. I would be lying if I told you there were not mornings I saw the WOD and did not consider staying in my nice warm bed…but I would never hear the end of it from my 5am community. Someone would at minimum text me and give me a hard time, and then I would also hear about it the next morning.

The reason crossfit has grown so much such its beginnings  is because in crossfit you become family, you gain community. With that you have this wonderful thing that is accountability. There are times where I don’t want to lift heavy weights, are push harder because I’m tired, or I just don’t want to but then, there are the friends (classmates) and trainers that push you to try harder, lift heavier (within you actual capabilities) and will encourage you to push through. I LOVE my box, so much so that when it was time for my lease on my apartment to come up and I was considering my options, I knew that I needed to be close to my box because they are a priority for me. People talk and joke about how crossfitters talk about crossfit all the time, and working out and WODs and movements most people have never heard of.  The reason they do this is because they love what they are doing, they love their family and they can’t wrap it around the head that you don’t understand or want to join them.

Now I go Monday through Friday, so you might think I lift super heavy weights and am super fast, but I am not. I am not the strongest in the class by any stretch of the imagination and those gosh darn pull-ups still allude me after years of off and on crossfit (on for 2.5years off and on for 1 year and on for 6ish months). I am often the slowest, but that is ok, because I am getting faster, and stronger and I am confident that this year I am going to conquer those pull-ups.  Why? Because I am consistent in going and putting it out there. I have amazing friends and trainers that are supportive and encouraging and will push me to do more and be better and will not let me settle.

Community and accountability take fitness from just trying to work out to a lifestyle of growth and being healthy. What are you doing to be healthy? What does your fitness look like? Let’s chat! I would LOVE to tell you more about why I LOVE my box!!