Tag: motivation

Holiday Motivation: Maintain Don’t Gain (or lose sight of your goals!)

Holiday Motivation: Maintain Don’t Gain (or lose sight of your goals!)

by Ali ♥ 0 Leave a Comment

Hi There! I took a small hiatus from blogging over the holiday, now I’m back with some new topics to share with you. Everyone knows the holiday season is upon us. For most people, that usually means more eating out, falling off of a workout routine, other seasonal stressors, and other ways to put health and fitness on the back burner. I myself, find it hard to juggle my workout schedule among a lot of things going on, especially during this time of year. SO, I’ve decided to share some motivation, tips on setting small goals for each workout, and why staying fit over the holidays matter.

Starting to feel that “dread” or “guilt” upon starting a workout or run or for not getting your workout in? I’m already there on some days honestly! #keepingitreal…LOL. Marathon training during this time of year has its pros and cons (burn off those christmas cookies right?) so I get it.

  • Motivation wise:
    • Get half of the workout done anyways. Thirty minutes or less? Make it hard, fast, intense. This goes for HIIT workouts and speed/tempo runs.
    • Holiday fun runs or a 5k—so many good reasons for a 5k! Holiday runs are especially fun since they’re seasonal and allow you dress up. Get a group together or your family.
    • Experiment with *healthy* holiday recipes–a lot are re-created with healthy substitutes. My mom does roasted brussel sprouts with cranberries. It a festive dish and its healthy.
    • Holiday Challenges—I’ve done a running streak (with clothes on–LOL!!) where you run a mile a day from Thanksgiving till the new year. Not into running? Try doing a set of ten push-ups, holding a plank, etc. every day till the New Year instead. Get your friends together and make it fun.
    • Out of the box ways to motivate yourself: make your phone screen something motivational, a good quote maybe? Seeing it often helps you focus on your goals.
  • Go in the gym with a plan…Okay, so you made to the gym. Now you’re trying to figure out what you wanna work on. You might be feeling that “dread” set in but you know you need to do something. Instead you wander around and might not be efficient with your time. Aside from just showing up, plan your workouts ahead of time (see post on using a planner). For example, know you’re gonna do an upper body HIIT workout. Its okay if you don’t have the exact plan in front of you  (sometimes I don’t) but knowing what you’re doing *somewhat* makes it easy to get it and get it done.
  • Staying fit matters…Yes, we like to indulge this time of year. We should!! Tasty, wonderful food and treats are among us. It’s special. Try not to completely let it go to the point you hate yourself for it. All those thirty minute or less workout/runs, walks, and push-up  challenges, etc matter. Healthy food choices count too. Starting the new year with maintaining your goals is much better then having to start all over again with everyone else at the packed gyms etc. That thought alone makes me cringe! #packedgyms.

No one is perfect, but its the moments you don’t want to do anything that count the most! Plan it out, get it done, feel great, repeat…all season long. 🙂

Been There, Done That…Now What?

Been There, Done That…Now What?

by Ali ♥ 0 Leave a Comment

Even with the most experienced runners, we all tend to get “stuck in a rut.” It’s a normal part of any fitness routine. It usually means that either we hit a plateau, need fresh workout ideas, a change of scenery, a buddy a to run with, new music, the possibilities are endless. These are just a few things that help me break out of my routine.

As soon as I start getting bored thinking about a run (which doesn’t happen often, but recently with mileage it is becoming more so), I know something needs to change. I take it as an opportunity to learn something new or challenge myself. However, with training for a marathon, it is a whole other beast to say the least. It is a different kind of commitment for sure which takes a lot of time and patience. I find myself always looking for ways to break out of my rut, since I find myself either running alone (not so bad since its my preference) or in the same location most times since its convenient. Aside from location, music, even a new workout top or headband—I must say a new piece of workout clothing is quite motivating! It’s not always enough.

Below are some tips and thoughts that go through my mind that help distract me during a rough patch or get me to look forward to my next workout or run:

  • FOOD- YES! Of course many of us runners or anyone who likes a good sweat are foodies at heart—at least I AM!! 😛 I come up with what I look forward post run or workout that gives me the right fuel, is tasty, or something special that makes doing the workout worth doing in the first place. Dread six miles early morning on Saturday or a workout class you have to drive to? Make homemade pancakes for breakfast with all the fixings and let it be special or go out for breakfast after.
  • Break down the milage or time. Fourteen miles sounds long right? Yeah, that’s what I thought this past weekend. Instead I thought of seven miles out and seven back, plain and simple. I knew I was only doing seven one way, which after resting the day before sounded do-able. My mind was fresh and was more mentally strong knowing I broke it down into managable miles or making my workouts simply thirty minutes.
  • Music that PUMPS YOU UP! Find a song that triggers your inner BEAST and let yourself get excited knowing that song is perfect for speed or tempo day when you need to kick it up or slow and steady for long run. Playing it before your workout, as you’re getting ready and part of your warm-up are great ways to get your mind psyched for your workout ahead.
  • New Route, Same Location. Yes, I mentioned this earlier, but a new place does wonders. Either re-looping the same route or reversing it helps a lot. The night before mapping out on mapmyrun.com is good for keeping nearby as well as checking out other runner’s routes.
  • Find a Race! The excitement and enthusiasm of other runners in a race is great motivation. With that comes a new location in some cases, other people, a little friendly competition, and maybe a PR! 😉
  • Running Groups. These are all over the place now. Its a great way to meet people who already have the same interest as you. They offer socializing and weekly meetups which helps with motivation as well. Not just for running either, but biking, walking, and workout groups too! Best part is that they’re free (or a small fee)! Checkout meetup.com for local groups in your area.
Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

by Ali ♥ 0 Leave a Comment

Hello! Its FRIDAY! or as I like to call it FriYAY! This past week I ran my half way mark for training…thirteen miles on Halloween! (good reason indulge obviously) and felt good. Tired having been out Halloween night, but overall a good run. Now, I’m past the point of half way. This means that even during the week my runs are longer…especially this week being a six and seven miler. This is where I’m getting a little bit mentally fatigued. I’m recruiting my running and biking friends to come with me on my longer runs specifically my LONG long runs, up to 14+ miles.

Since the weather here in Tampa is getting oddly warm for November, it was hard for me tackle these distances especially before a jam-packed day. I just make sure that I eat well, drink coffee in moderation (half serious and joking here ha), and get enough rest! Since doing a six miler Wednesday morning, I felt drained. It might have had to do with the fact I ran a little later when it was warmer and more humid. Thursday morning I beat the heat and humidity…kind of, not really…because even at 6am it was still gross! GAH! That’s when I decided to break up my seven miler. I like to incorporate speed into my runs as well so I did four miles Thursday morning instead and did the other three on the treadmill after I taught my lunchtime class. Mentally I felt MUCH better! Tackling the distance into two different runs made it much easier to accomplish. I felt good with my speed work too so splitting them up worked out! Yes, I was tired, and was in bed my 10pm exactly last night, but I felt better knowing that splitting them up and doing two-a-days actually can work. Moral of the story: breaking up the distance into manageable pieces helps with the mental side of training!

Another thing I learned this week was how great HIIT workouts are! I kinda forgot about them, but realized how handy they can be. I didn’t get to my workout late Monday night, so I did 30 min of an upper body + core + cardio HIIT workout. I said exactly: “no more or less than 30 min and then you can leave” DONE! HIIT is a great type workout because it’s designed to get your heart rate up combined with strength exercises done efficiently and fast. I know people how ONLY do HIIT because its effective and fast so its perfect for people who have a busy schedule and can’t find time to workout or get to a gym. I work in fitness, and can spend hours honestly trying out exercises for fun, but Monday was not that night so HIIT came in handy!

Benefits & Reasons of HIIT include:

-FAST & EFFICIENT!

-Can be done ANYWHERE! (gym, home, outside)

-No need for equipment

-Versatile–create combinations of cardio, abs, UB, LB; weight vs. no weights; intervals of seconds vs minutes; rounds or circuits

-Go at your own pace

TA-DA! All of these reasons to me say no excuses so adding HIIT to your workout routine among other things is a great way to include cardio and strength components as well. Check out my Upper body HIIT workout I did Monday! It a sweat fest!!

Upper Body HIIT Workout (Note: if you don’t have equipment feel free to modify)

Complete each round twice through no breaks. After each round, get water and rest of 1 min

Equipment: jump rope, mat, bosu ball, medium weights

Round One, 1 minute each exercise, twice through no breaks:

  • Forward shoulder raises
  • Jump rope
  • Rocking plank

~BREAK 1 MIN~

Round Two, 1 minute each exercise, twice through no breaks:

  • Plank Push-Ups (30 sec each side)
  • Jump rope
  • Plank knee-taps

~BREAK 1 MIN~

Round Three, 1 min each exercise, twice through no breaks:

  • Push-ups on bosu
  • Jump rope
  • bicycle crunches

~BREAK 1 MIN~

Round Four, 1 min each exercise, twice through no breaks:

  • Inchworms (challenge: add a push-up!)
  • Jump rope
  • Reverse crunches on bosu

~BREAK 1 MIN~

Round Five, 1 min each exercise, twice through no breaks:

  • Bicep curl + overhead press
  • Jump rope
  • Plank

Couldn’t resist posting about my amazing shakes this week either!! I needed a new way to get in my greens so I whipped up a filling and nutritious smoothie!! YUMO!

Kale & Mango Protein Shake:

  • 1 c. vanilla unsweetened almond milk
  • Half of banana
  • 1/2 c frozen mango
  • 1 c frozen or fresh spinach
  • 1 c. fresh kale
  • 1 scoop vanilla protein powder-Blend together for 1 min and enjoy!
    Kale & Mango Protein Smoothie for lunch...yummy!
    Kale & Mango Protein Smoothie for lunch…yummy!

    Although it was humid for November this past week, this sunrise made it worth the miles.
    Although it was humid for November this past week, this sunrise made it worth the miles.

Love Your Body: Reasons & Benefits of Rest

Love Your Body: Reasons & Benefits of Rest

by Ali ♥ 1 Comment

So marathon training is in full swing…I completed week three of training! However, it came with a couple setbacks. No one said marathon training was going to be easy. I signed up knowing setbacks could be part of training. Knowing I teach group fitness, I didn’t completely account for rest. I do the workout with my Barre class since form and equipment are involved and generally instruct with demos for my H.E.A.T class. I’m not generally sore or feel completely wiped after teaching so I figured to take it as an active recovery day. This past weekend I did a nine mile run at Upper Tampa Bay Trail and LOVED IT!! Beautiful scenery and I was feeling great. However, my hamstrings and feet felt otherwise. I taught barre and H.E.A.T no problem, but realized I never actually RESTED aka was lazy and didn’t do anything physical. I’m naturally on feet most of the day since I work in fitness, and since when do we ever sit??!! NEVER!! We constantly GO! Which is great, the reason why I love what I do, but rest is equally important. After the two “active recovery” days, I felt good to get my six mile long run out of the way during the week. Again, felt great! Post run I felt extra tight, sore, and just overall achey. My hamstring and feet felt tight and over-used. I literally hurt all over. I then felt equally bad and was hardcore kicking myself because I knew I should have listened to my body. I also know a reason why I felt I over did it was because I had neglected leg day/strength training (I know what you’re thinking…”Ali how could you?!”) just because I wanted to hit my milage each week. I’m also focused on my client’s and group fitness and along the way, neglected my own. Muscle-wise there was a lot of imbalances that contributed as well.

SO LESSON LEARNED: Listen to your body and give it the TLC it needs! Its okay to say give an extra day to relax and be a couch potato, it won’t kill you. As runners or anything else you might be passionate about, you want to constantly strive to be the best you can. That might mean doing it regularly to take advantage of continued improvement. NOT SO FAST! (lol pun intended) giving your body time to recover from your hard work is equally important too.

Below are reasons and benefits why REST is important and to not be afraid to add it to your program:

-Time off from activity allows your body to heal and rebuild without added activity

–Gives your mind a mental break

-Prevents injury

-Restores glycogen stores

*Other benefits of rest ;)*

-Sleep in (set NO alarms)

-Focus on foam rolling, icing, or soft tissue work 

-Get other things done…either personal, work, school, etc (that closet that needs cleaning out…)

-Focus on other hobbies, friends, or activities that don’t take the same demand…a cooking class/meal prep, yoga

-You get to be (somewhat) lazy :P…GO AHEAD! curl up with a movie, a cup of tea/glass of wine/ice cream…[you know where I’m going with this], and take care of yourself, you deserve to relax!

Instead of using your setbacks as ways to wreck your motivation, use it as a way to IMPROVE and learn from your mistakes!

Happy Running & Resting!!

-Ali

Why: Ali Goes The Distance

Why: Ali Goes The Distance

by Ali ♥ 0 Leave a Comment

Thanks for visiting! I’m a University of Tampa graduate living in Tampa Bay; I love good coffee, teaching fitness classes, running, and visiting friends under the sun. I’m currently training for the 2016 Miami Marathon, so you can be sure to find me on the run! 😉

Fitness is my passion! I love helping people achieve their goals towards to be their best. I’m certified as an American Council on Exercise (ACE) Personal Trainer, AFAA Group Fitness Instructor, qualified in the TRX Rip Trainer, and a Barre Above instructor. I teach weekly classes and have personal training clients in the Tampa area; I’m also an ambassador for Fit2Run.

I came up with “Ali Goes The Distance” from a few ideas. Running was my first experience with exercise…EVER (see Starting From Square One) and fortunately it was a positive one because I’m still going strong today and love it more than ever. I also love long runs in general which prompted me to sign up for the 2016 Miami Marathon…yay!, one of the main reasons I started this blog and came up with the title. “Ali Goes The Distance” was created in reference to the 26.2 miles I’ll be running (eek!!), but also refers to the journey from achieving one goal to the next. It all takes the three ‘Ps’: persistence, patience, and positivity that makes the distance along the way rewarding.