There is nothing more rewarding to me than hearing, "I just wanted to let you know, I read your blog and it helped motivate me to get off the couch!" Totally love it! That's the whole purpose of this blog, to help motivate others and give ya'll insight into my fitness journey. I'm just a normal person, not some fitness guru or expert and I hope what I do is relatable to you.
I had to take some lessons myself from my last blog about dropping the excuses. It had been almost 2 weeks since I went on my last run (but I was still logging time at the Cave!) and I had every excuse under the sun. I was tired. I didn't have time. I just didn't want to. I'm currently working 11 hour days and that left me little time for anything else -- with some time to update my blog every so often ;) BUT I really needed to get my legs moving before I lost more of all the running endurance that I had left, so at the coaxing of my run buddy, we went for a run this past Sunday.
6 miles. SIX MILES!!! I wasn't feeling it at all. I was slow. Sluggish. AND it was abnormally hot for January! I wondered, Why am I out here? I whined. I complained. I sounded like a child. But as I kept pushing through it, with the encouragement of my partner, my legs responded and I got into the groove and found my stride late into the run. I was so glad to be done. But I didn't regret it one bit. In fact, I was really thankful. I was thankful that even though I didn't want to, I had someone to encourage me to go for it despite my complaints. I was thankful that this particular run recharged my batteries and really reignited some excitement that I needed for my new race season.
Everybody can get complacent. Even those that are seemingly dedicated, because we are all only human. We have our struggles. But the beauty of this life is that we have the opportunity to turn things around everyday and to start anew. The past is the past and we all have nothing but wonderful futures to look forward to.
My first race of the season is this coming up Sunday. Thank goodness it's just an easy 5-miler or else I totally would not be ready for it, but I'm looking forward to it alot! I'm also running another half marathon in April, so now I certainly have to be accountable for my mileage each week. Now that I have my first one under my belt, I've got benchmarks and new goals for this second half! It can only get better. Happy running all!
Tuesday, January 29, 2013
Thursday, January 24, 2013
Drop The Excuses, Nobody Has Time For That!
Everyone has an excuse for how something is in their life. For me the most common excuse was, "I rather sleep." AND I was saying this when I was clocking in like a full 9+ hours a night! Boy, do things change alot in the span of over a year. Now I'm getting up 3 days a week at 6am to workout and I have yet to regret losing that sleep for my workout.
What excuse are you willing to quit? Are you willing to become a beginner at something, to try to make yourself better?
It doesn't matter where you've been or who you were. You have the ability to recreate who you are when you wake up every morning. And each time you go off track, you begin again. Drop the excuses. Handle yo' business. Do what you need to do. Today.
Common excuses: I can't. I'll try. I don't have money. I'm scared. I don't have time.
Many of those excuses come from a psychological place. Maybe you lack self-confidence or have a fear of failure. Everybody has to start somewhere. It's all about baby steps. Sure, some people may be genetically blessed, but for the most part, people with those beautiful bodies we so envy, they all take hard work -- and everyone was a beginner at one point.
For those that say they don't have the money -- consider how much money you spend on going out to eat, on clothes, techie gadgets, or that daily starbucks habit you've had the past 5 years. How much of the money you spend truly is spent fulfilling your life or taking you to a place that you need to go? Start saving and investing in your health. You wanna buy clothes? Go get a new pair of running shoes. You want a gadget? Go get a heart rate monitor and find some plyometric videos on YouTube and break a sweat! Taking the small steps to invest in your health now will save you money regarding your health in the longrun.
"We spend money that we do not have, on things we do not need, to impress people who do not care." - Will Smith
If your afraid, channel that fear into excitement or anticipation. Give yourself some credit! You got up early or you dragged yourself unwillingly to the gym. You got over the hardest part. Everything else is just downhill from here. Fuel your fear into a different type of emotion and use it to your advantage. You will surprise yourself.
And my favorite excuse: I don't have time - Let's face it. Everybody is busy. We all have hectic lives involving school, full time work, kids, pets, spouses, friends, going here and there...whew! I'm exhausted already. If you don't make time now, then when? What in your life will change 6 months from now, a year from now, to give you more time?? Answer= nothing. The only thing that will change is that you'll be older -- and maybe even a few pounds heavier = a bigger hole to dig out of! Surely you can find a 30 minute block out of your day, to take care of your needs. You may have to sacrifice something else you enjoy doing in your free time. Maybe you'll have to cut out TV time or online browsing time. That sacrifice will be worth it. I mean really, would it physically hurt you to miss Grey's Anatomy tonight? No, it won't. But each day you go without taking your health seriously is a day you can't get back.
Are YOU ready to drop your excuses?
If you think you are ready to start, but don't know where or what to do, feel free to message me! I'm here to help!
Also, a good friend of mine has become a Beachbody coach. Check out her website. www.beachbodycoach.com/stephtaylor12 to find all kinds of challenges, get access of workout materials and information on a meal replacement shake called Shakeology.
What excuse are you willing to quit? Are you willing to become a beginner at something, to try to make yourself better?
It doesn't matter where you've been or who you were. You have the ability to recreate who you are when you wake up every morning. And each time you go off track, you begin again. Drop the excuses. Handle yo' business. Do what you need to do. Today.
Common excuses: I can't. I'll try. I don't have money. I'm scared. I don't have time.
Many of those excuses come from a psychological place. Maybe you lack self-confidence or have a fear of failure. Everybody has to start somewhere. It's all about baby steps. Sure, some people may be genetically blessed, but for the most part, people with those beautiful bodies we so envy, they all take hard work -- and everyone was a beginner at one point.
For those that say they don't have the money -- consider how much money you spend on going out to eat, on clothes, techie gadgets, or that daily starbucks habit you've had the past 5 years. How much of the money you spend truly is spent fulfilling your life or taking you to a place that you need to go? Start saving and investing in your health. You wanna buy clothes? Go get a new pair of running shoes. You want a gadget? Go get a heart rate monitor and find some plyometric videos on YouTube and break a sweat! Taking the small steps to invest in your health now will save you money regarding your health in the longrun.
"We spend money that we do not have, on things we do not need, to impress people who do not care." - Will Smith
If your afraid, channel that fear into excitement or anticipation. Give yourself some credit! You got up early or you dragged yourself unwillingly to the gym. You got over the hardest part. Everything else is just downhill from here. Fuel your fear into a different type of emotion and use it to your advantage. You will surprise yourself.
And my favorite excuse: I don't have time - Let's face it. Everybody is busy. We all have hectic lives involving school, full time work, kids, pets, spouses, friends, going here and there...whew! I'm exhausted already. If you don't make time now, then when? What in your life will change 6 months from now, a year from now, to give you more time?? Answer= nothing. The only thing that will change is that you'll be older -- and maybe even a few pounds heavier = a bigger hole to dig out of! Surely you can find a 30 minute block out of your day, to take care of your needs. You may have to sacrifice something else you enjoy doing in your free time. Maybe you'll have to cut out TV time or online browsing time. That sacrifice will be worth it. I mean really, would it physically hurt you to miss Grey's Anatomy tonight? No, it won't. But each day you go without taking your health seriously is a day you can't get back.
Are YOU ready to drop your excuses?
If you think you are ready to start, but don't know where or what to do, feel free to message me! I'm here to help!
Also, a good friend of mine has become a Beachbody coach. Check out her website. www.beachbodycoach.com/stephtaylor12 to find all kinds of challenges, get access of workout materials and information on a meal replacement shake called Shakeology.
Thursday, January 10, 2013
Motivation gets you started, habit keeps you going.
"I don't believe that you have to be better than everybody else. I believe you have to be better than you ever thought you could be." - Ken Venturi
I've gotten so much feedback from people this past week as people are trying to set their own personal fitness goals and evaluate what they want from themselves this year. There are some that fell off the workout wagon over the holidays and just can't seem to get back into the groove for the new year. Those extra 10 pounds aren't just going to come off by itself, so what do you do? I've been asked: How do you even get started? How do you find the time? How do you have the willpower?
There is no cookie cutter answer to those questions. Because everyone's motivations have to be personal and unique to that person. Vanity, wanting to loose weight and look better are usually everyone's initial motivation to hit the gym. But why is it that over 50% of new gym members at the beginnng of the year, stop going after Valentine's Day? It's not only motivation, but it's also expectations. We have become a society of people that want things to happen instantly. We want instant gratification. If we didn't, we wouldn't of devoured that whole package of Oreos while watching Grey's Anatomy last night ;) riiiiiight?
When expectations of what shows up on the scale don't match up with what is in our brains, people easily get discouraged, give up and the cycle never changes. If you truly want to make weight loss and fitness a goal, you have to be realistic and make attainable short term goals. You want to get serious about what your plans are, then you have to treat it seriously -- almost like a part-time job or like you are a student, studying for a test. Sit down. Write out your schedule. Find blocks of time where you could sqeeze in at least 30 minutes of some sort of activity, whether it be a home workout or go to the gym. Once you find that time and trust me, there is always time - then you start setting your goals.
It could look something like this:
Monday - 30 minute treadmill session; make lunch at home from scratch
Tuesday - 20 minute yoga workout - all snacks today are fruit or veggies
Weds - 20 minute walk after dinner
Thurs - 30 minute weights - make lunch at home from scratch
Fri - 20 minute walk after dinner
The completion of each goal should be celebrated! You did what you set out to do! Just don't reward yourself with more food! That is a no-no! -_- Some of you may look at that and say, "Well, how am I supposed to see results fast this way?" and I say, you might not. You might not see results on a scale for weeks. The point of this is to get yourself motivated to behave a certain way. To get your body into a particular routine. You'll notice new changes that don't require a scale. Your energy levels may be up. You might be sleeping better at night. You may notice that maybe you aren't craving certain foods anymore. And all those changes are valid changes in your life. They are change into the right direction. The scale will eventually follow, I promise! Use these changes to inspire you to keep going, one small goal at a time. Once you start attaining those goals, then start making new ones, BIGGER ones -- especially when those become too easy for you.
If for some reason, you had a bad day and didn't meet your goal -- don't beat yourself up about it. Accept it as a slipup and pick right back up where you were. Many will be like, "I messed up already, I might as well keep going and I'll start over next week." No, no noooooo!!!! I beg of you not to think that way. The glorious thing about every new day, is that each day is a new opportunity for you to make yourself better than yesterday. This is a mantra that I have begun to live by and it's so amazingly freeing to my soul. All the things I may not have done today or messed up on today, I can improve upon tomorrow. And that's the whole point of all this in the bigger picture -- to strive to make yourself happier and healthier today than you were yesterday.
I've gotten so much feedback from people this past week as people are trying to set their own personal fitness goals and evaluate what they want from themselves this year. There are some that fell off the workout wagon over the holidays and just can't seem to get back into the groove for the new year. Those extra 10 pounds aren't just going to come off by itself, so what do you do? I've been asked: How do you even get started? How do you find the time? How do you have the willpower?
There is no cookie cutter answer to those questions. Because everyone's motivations have to be personal and unique to that person. Vanity, wanting to loose weight and look better are usually everyone's initial motivation to hit the gym. But why is it that over 50% of new gym members at the beginnng of the year, stop going after Valentine's Day? It's not only motivation, but it's also expectations. We have become a society of people that want things to happen instantly. We want instant gratification. If we didn't, we wouldn't of devoured that whole package of Oreos while watching Grey's Anatomy last night ;) riiiiiight?
When expectations of what shows up on the scale don't match up with what is in our brains, people easily get discouraged, give up and the cycle never changes. If you truly want to make weight loss and fitness a goal, you have to be realistic and make attainable short term goals. You want to get serious about what your plans are, then you have to treat it seriously -- almost like a part-time job or like you are a student, studying for a test. Sit down. Write out your schedule. Find blocks of time where you could sqeeze in at least 30 minutes of some sort of activity, whether it be a home workout or go to the gym. Once you find that time and trust me, there is always time - then you start setting your goals.
It could look something like this:
Monday - 30 minute treadmill session; make lunch at home from scratch
Tuesday - 20 minute yoga workout - all snacks today are fruit or veggies
Weds - 20 minute walk after dinner
Thurs - 30 minute weights - make lunch at home from scratch
Fri - 20 minute walk after dinner
The completion of each goal should be celebrated! You did what you set out to do! Just don't reward yourself with more food! That is a no-no! -_- Some of you may look at that and say, "Well, how am I supposed to see results fast this way?" and I say, you might not. You might not see results on a scale for weeks. The point of this is to get yourself motivated to behave a certain way. To get your body into a particular routine. You'll notice new changes that don't require a scale. Your energy levels may be up. You might be sleeping better at night. You may notice that maybe you aren't craving certain foods anymore. And all those changes are valid changes in your life. They are change into the right direction. The scale will eventually follow, I promise! Use these changes to inspire you to keep going, one small goal at a time. Once you start attaining those goals, then start making new ones, BIGGER ones -- especially when those become too easy for you.
If for some reason, you had a bad day and didn't meet your goal -- don't beat yourself up about it. Accept it as a slipup and pick right back up where you were. Many will be like, "I messed up already, I might as well keep going and I'll start over next week." No, no noooooo!!!! I beg of you not to think that way. The glorious thing about every new day, is that each day is a new opportunity for you to make yourself better than yesterday. This is a mantra that I have begun to live by and it's so amazingly freeing to my soul. All the things I may not have done today or messed up on today, I can improve upon tomorrow. And that's the whole point of all this in the bigger picture -- to strive to make yourself happier and healthier today than you were yesterday.
Thursday, January 3, 2013
New Year, New Races!
Since my half marathon last month, I've been taking a slight run break to recharge my batteries for the new year. I certainly didn't want to burn myself out and start artificially hating something that I actually really loved. I haven't been running my normal training runs during the week but I'm still making my Cave classes to maintain strength and fitness.
However, I have been running on the weekend with my run buddy (who is now training for her first half marathon in April! Yay!) which is keeping me somewhat accountable to not totally quit running. I ran her first "long" training run with her this past Sunday, which was 5 miles. She had never completed a distance that far before and I took it upon myself to help see her through and help pace her. I also was pushing her to run 5k nonstop and was hoping to get her to PR (personal record) that day.
Long story short, we rocked it! She did PR on her 5k and we ran it (albiet slow) completely. This was also my first time to run a 5k without completely walking. In all the time I had been running, I still hadn't managed to do that yet! Def was a huge boost of confidence for me. There really is something to be said about running with a partner. Looking back and thinking of all my training alone, how boring it was at times, how unmotivating.....if I could run with somone, I'd do it all the time! If you have the opportunity to run with someone or a group, I highly recommend doing it! Since we do have a standing running date on the weekend to run her "long run"....it would probably be a good idea for me to start back up on my training runs during the week again. Especially since I've got some runs already lined up in my schedule. Break time was nice, but it's time to hit the grind again!
My first return race is going to be an easy one, the Too Cold to Hold race in Dallas on the first week of Feb. It'll be a beautiful scenic 5 mile run along White Rock Lake in Dallas. I was supposed to be running this race with a good friend of mine that I went to UTA with, but due to injury, I'm not sure if she'll be running afterall. I'm hoping it's not serious and we'll get to freeze our buns off together ;) *crossing my fingers*
My second race is going to be the Tyler Azelea 10k which is the weekend of my birthday (in March) and kind of a birthday tradition now. The course winds through the beautiful azelea district and brick roads of Tyler and is a gorgeous run. The area can be kind of hilly but I'm pushing to PR on this course over my time on it last year. My run buddy will also be running the 10k too and it will be her first time to race. I'm glad she's doing it. It will rid her of some of her racing anxieties and give her an idea of what her half marathon will be like. Thankfully, I'll be joining her for her half and I'm hoping I can help her with everything that I struggled with.
2013 is stacking up to be an amazing year! I've got goals set, my eyes on the prize and taking on a new role of supporter/mentor which is a really awesome feeling. If I can help just one person this year in making a healthy change in their life, then it will all be worthwhile. Making those changes are hard, they aren't easy -- motivation gets you started, but habit keeps you going.
It doesn't matter if you are a slow runner or fast runner. If you want to walk, then go for it! Those steps count and they add up. After all, you're still lapping everybody on the couch ;) Happy running!
However, I have been running on the weekend with my run buddy (who is now training for her first half marathon in April! Yay!) which is keeping me somewhat accountable to not totally quit running. I ran her first "long" training run with her this past Sunday, which was 5 miles. She had never completed a distance that far before and I took it upon myself to help see her through and help pace her. I also was pushing her to run 5k nonstop and was hoping to get her to PR (personal record) that day.
Long story short, we rocked it! She did PR on her 5k and we ran it (albiet slow) completely. This was also my first time to run a 5k without completely walking. In all the time I had been running, I still hadn't managed to do that yet! Def was a huge boost of confidence for me. There really is something to be said about running with a partner. Looking back and thinking of all my training alone, how boring it was at times, how unmotivating.....if I could run with somone, I'd do it all the time! If you have the opportunity to run with someone or a group, I highly recommend doing it! Since we do have a standing running date on the weekend to run her "long run"....it would probably be a good idea for me to start back up on my training runs during the week again. Especially since I've got some runs already lined up in my schedule. Break time was nice, but it's time to hit the grind again!
My first return race is going to be an easy one, the Too Cold to Hold race in Dallas on the first week of Feb. It'll be a beautiful scenic 5 mile run along White Rock Lake in Dallas. I was supposed to be running this race with a good friend of mine that I went to UTA with, but due to injury, I'm not sure if she'll be running afterall. I'm hoping it's not serious and we'll get to freeze our buns off together ;) *crossing my fingers*
My second race is going to be the Tyler Azelea 10k which is the weekend of my birthday (in March) and kind of a birthday tradition now. The course winds through the beautiful azelea district and brick roads of Tyler and is a gorgeous run. The area can be kind of hilly but I'm pushing to PR on this course over my time on it last year. My run buddy will also be running the 10k too and it will be her first time to race. I'm glad she's doing it. It will rid her of some of her racing anxieties and give her an idea of what her half marathon will be like. Thankfully, I'll be joining her for her half and I'm hoping I can help her with everything that I struggled with.
2013 is stacking up to be an amazing year! I've got goals set, my eyes on the prize and taking on a new role of supporter/mentor which is a really awesome feeling. If I can help just one person this year in making a healthy change in their life, then it will all be worthwhile. Making those changes are hard, they aren't easy -- motivation gets you started, but habit keeps you going.
It doesn't matter if you are a slow runner or fast runner. If you want to walk, then go for it! Those steps count and they add up. After all, you're still lapping everybody on the couch ;) Happy running!
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