Good morning! We’re officially half way through the week…YES! If you need to freshen up your fitness routine, check out my new workout idea. I wish I had done this combination of cardio post strength day sooner, since it really is a great way to see how well you perform on tired legs (or just a tired total body) while torching extra calories.
Have you ever warmed up with some light cardio or gotten it done first, then hit the weights, and finished with a cool down? Nothing wrong with that! Pretty standard and it works. But if you always do it that way, plateau is likely to set in sooner than later. A plateauis a period of maintenancewhere there is no decline or progress of fitness. You maintain and that’s it. This can either be seen as good or bad depending on the person and their goals. This can happen to anyone, from the elite to the average joe.
As we improve and progress, we become more fit with a need to be more mindful of new challenges/ways to make us stronger and more fit. For someone who is very fit (think of someone working out six days a week) constantly changing the stimulus pretty often is necessary to reach goals, whatever those are. For someone new to exercise/never exercised before and needs to lose weight, they may see results with this standard routine for a bit. Eventually after keeping up with their exercise routine, they could plateau later and need to adjust. Different timelines and goals for different people!
For those of you not really in a plateau right now (or just are good with where you are now) but just wanna add variety, this is just as good for you too! Especially those of you not really into losing weight, but wanna up your running game and have a race coming up. I tried this concept to switch up my running most of all: Running AFTER strength training! WHAT WHAT! yeah, it’s hard AF. But its great and really gets your body working. Running tired especially after a leg heavy strength day last Thursday was not really on my agenda, but I felt great so I figured why not. Although five miles was not on my list either, I really did enjoy that different kind of push. The first one to two miles were tough, then my legs kinda figured it out. The last mile was definitely tough though *insert fire and explosion emoijis.* I kinda wish I had done this more during my marathon training #MyOneRegret, but know I know for next one! 😉
If running five miles post strength seems to far too soon, stick to one to three miles and keep in tough or just above a conversational pace. See my post onpace runsto add the idea of an intense and short amount of cardio. I took it slower, and still felt I got a challenge out of it. If your legs feel like they’re gonna fall off, you’re doing it right! The point is keeping the cardio for after the weights, so regardless how fast or far you’re going, you can keep it easy or tough and still get benefits from it.
All ya gotta do is tack on the cardio at the end of your strength routine (whatever that is for you) and BOOM you will feel a huge difference! Even if running isn’t your thing, a bike ride, elliptical, walk, etc. works too! Keeping the heart rate going post weights is key!
Hey hey! It’s FRIDAY! Finishing up this two part blog post on what the hype is on online personal training. The first part of this topic I wrote from the client perspective. This second part is what its like on the other side of equation, the personal trainer behind it all.
First off, I wanna say that I LOVE offering this service. I made this clear in the first post, lol, but I’m repeating myself because its 100% true. It works well for me because my method behind my beliefs aligns great with this perspective of being online. I’m all about teaching and educating the client not just putting them through a bunch workouts. Being a personal trainer I believe education is just as important as reaching goals and getting results. Learning along the way is part of the journey. If I didn’t teach the point of the workout, and only just had my client do it, what good would it be? With these reasons, working online gives me a chance to explain and teach the workout with the client while the client works through motivation and effort.
Here’s the run-down on my side of online training. I treat the session like an in-person training session. I confirm the morning/afternoon of and treat it like a conference call. The clients I use it with use FaceTime with me so I can’t really say I’m using Skype or anything like that. I have my workout notes with me so I can keep track throughout the call. I tell them what they need equipment-wise (if they have it available), ask if they have water etc., as well as ask if they have anything in mind fitness related they wanna work on that day. I feel asking before a session and getting their input is important since they’re paying for my service, they should have a small say in what the game plan for the workout is (not the whole thing…lol but *small* say 😉 ).
When planning the workouts, I try not to make it too complicated for them. I take basic movements they’re already familiar with and add to them, usually like a kick, pulsing, an ab movement, weight, etc. so its fairly straight forward but still giving them an extra challenge. Since technology isn’t perfect, wifi can be an issue depending on the location of my client. I’ve had sessions that go in and out of the wifi which can at times can be most annoying. Thankfully I haven’t had that be too much of an issue. Lighting and camera angle is another consideration. I try to position myself so they can get multiple angles of a movement while seeing exactly how to perform it correctly. Lighting is important too on my end and their’s! No one likes being in the dark…literally and figuratively haha.
On the training side, it works great for me because I typically stay and “work from home.” Yes, I can technically train anywhere, but ideally I stay home because I’m moving around as much as they are! Sounds odd, but demonstrating moves would be awkward in certain places…think of me being at Starbucks and demoing pushups, squats, etc. LOL. Best part of training at home is getting other things in between online clients. Treating each online client as an important “phone call” I have to be ready to sit and take, I can do laundry, emails, or other business stuff right before I take the call! Once I’m done with the call, I can back to work instantly. Well, sometimes. 😉
Another non-fitness bonus on my side besides being productive between calls, I save on gas driving back and forth. I didn’t realize this until recently, but it really saves ware and tare on my car and milage. I large chunk of my gas goes to my business so saving where I can is most definitely helpful. As the client is performing the workout, I sometimes sit on my couch and drink coffee/tea, time each movement, basically sit some for the hour. I try and not get too involved in whatever I’m drinking (you know I love my coffee) but being able to chill on my couch is nice. I am moving around demoing so its never the entire time I’m actually sitting, but being in the comfort of my own home is nice and relaxing. However, with sitting/being at home during these calls, I don’t get many steps in as opposed to when I’m in person.
Overall, I love having and being able to offer online training! It’s a great idea to market and capitalize on as well as a turning point for the fitness industry. In a sense, this is what I feel will be the industry within the next few years. In-person will always be the norm, but seeing more and more of this type of service offered will become prevalent. I’m so happy to say that I am ahead! 🙂 Personal training is moving onto a whole new level and I can see gyms falling behind in this regard. Although I don’t foresee this being an issue anytime soon, gyms will have to up their PT game eventually. This reason alone is one of the reasons why I moved away from gyms altogether. I definitely made the leap to this concept of online on my own with my business, but looking back, it was totally worth it.
-What do you think of my side on online training?
-Have you thought about doing online training or are you sold/not sold on the concept?
-What do you think the fitness industry will be like ten years from now?
As part of my small business, I offer online or FaceTime personal training to my list of services. In this day in age, everything we do is online or on our phones. Why not add personal training?? The client still gets a workout in–#noexcuses, results and progress is still made despite the distance, and motivation is taken to the next level. This is a two part post on online training with the first focusing on the client. Below are a few of the benefits for client:
It is especially helpful for clients that constantly travel or are always on the go. I plan online training like I would a real-life personal training session. I have 1.5 clients that use this option…lol. I train my dad just online because he’s still in Delray Beach, my hometown. My dad always requests to do a workout when I’m in town, but until then I see him once a week via FaceTime. It makes for a good reason to stay in touch anyways and to squeeze in a workout. My other client only uses it when she travels, which is fairly often.
In case you’ve ever wondered, YES–online training is still safe and effective. It is a little different from in-person, and there is plenty of room for getting your money’s worth too. For those clients that just need instruction or are at a more advanced level, this is a great way to challenge and motivate them. Effectiveness here is based on motivation, so instructing via a formatted workout (explaining to the client what is expected of them) can be very beneficial. If a client is more of a first-timer to exercise/personal training, real-life would be a great first start. Learning movement patterns with cues and spotting before moving online, creates a solid foundation for later instruction.
Not only is online training good for staying ahead with their goals, but allows them to reinforce what they already know about different movements. It “trains” them to use what they learned during an in-person session, if they had that experience before. Although being the trainer I cue them throughout the movement, they also rely on themselves to become more aware of form, breathing, etc.
Only positive feelings last post workout via online! No more “guilt” because they were away and didn’t get in a workout in with me. As the trainer, I hold them accountable via email and text throughout the week even if seeing them in person. According to the couple clients I have that use it, they love staying ahead on their workouts knowing time isn’t lost just because they’re away. Although this method benefits me as the trainer in a few ways too, I would easily say that this is a HUGE benefit for them. Online changed the game on that one 😉 Technology, whether it be FaceTime/skype, email, text, even social media, is so powerful and impactful for this industry. I’m SO happy this is a turning point for clients of personal trainers, especially my clients! 😉
-Have you heard or even used online personal training? Thoughts? Be honest, I wanna hear!
-Do you see this becoming a standard later on in gyms or just personal trainers?
Hi Friends!! If you live in the Tampa Bay area and are a runner, you most likely have heard of the Gasparilla Distance Classic. A weekend usually in the second to last week in February starting on Saturday and ending on Sunday. If you’re a newbie to running or a veteran half marathoner, you’ve got a few different distances to pick from: 5k, 8k, 15k, and half marathon plus three challenges of multiple races throughout the weekend. Starting with a great expo on Friday and into Saturday, awesome looking medals for each distance including exclusive ones for each challenge, pre-race goodie bag, and a well-organized race in sunny Tampa and you have a great race weekend! This is one of my favorite weekends of the whole year and my favorite part of living in Tampa. Its so fun and local to this area, its hard not to run and/or spectate!
I’ve participated in the race weekend since starting school at the University of Tampa in 2011. My first half marathon was Gasparilla in 2012 and I participated in the Amber Challenge (5k, 15k, half) last year in 2015. Hard to believe that I’ve run the half marathon/participated in the race weekend for the past five years! Yet again, they did another great job putting the race weekend together. Unfortunately the races fall on the same weekend as the Disney Princess Half Marathon which I haven’t done yet (or any disney race for that matter) because I love this whole weekend that much! I basically walk out my front door and walk to the start, its my home running route, weather is great, and its a reasonable price (sorry disney). Not to say that I won’t do a disney race, I want to eventually, but right now this weekend is something I’ve participated in every year and I can’t break that!! 😉 Honestly though, I wanna run the Tower of Terror 10 miler in Disney’s Hollywood Studios. Hopefully 2017 (when they re-open the race) it will work out then!
The week before the race, of course I felt I was overdoing it a little…smh I was feeling some tightness in my right foot after my ten mile run and from that moment, I got back into some foot strengthening/maintenance exercises and made sure I foam rolled (both of these I’m not good at doing regularly) and for a week I took off running. I did this before my marathon too because of a similar issue, so I repeated it again before the half. I went to Soho Cycling, strength trained, did yoga, ate well, rested, etc. All that was left was awaiting for my Mom to show up for the weekend! Another reason this race is tradition is because it always falls on the weekend after my birthday. A good excuse for my mom or both my parents to come watch and spend the weekend with me. Who doesn’t love when you get personal cheerleaders AND they help you celebrate your birthday a little longer?! My mom arrived Saturday morning and we went shopping, had lunch/dinner our favorite places. Daily Eats is BOMB has a killer shredder bowl for pre-race fuel and Oxford Exchange is AHmazing for their Chicken Burger and sweet potato fries post race. I crave a burger and fries post race of almost any distance. I think its the ultimate cheat meal especially since I don’t typically make this kind of stuff for myself during the week. Isn’t that what a cheat meal is supposed to be?! YAS.
The morning of the race was Sunday at 6am so I got up around 4-ish to eat, get myself prepped, and be ready to head out the door around 5:30am. I woke up and felt like I was hit by a truck…yeah. Not a way to start a half marathon. I remember thinking, “you can go back to bed and not run or you can suck it up and run.” I chose the latter. Sweating out whatever I had could be okay. I felt confident after having deciding and warming up so I was already feeling better mentally. I made it to the start and bang went the gun and off I went! Overall weather-wise it was great. I started slow, about 9-9:30 min/mile and soon made up time as I got to mile eight. Past eight, I started picking it up. I was feeling much better! The last five 5k I was up to 8 min/mile and felt amazing. All I used was my nuun and ended up not needing any of my gu. I finished strong with a time of 1:51:51! I was so happy and proud! I had PR-ed and cut four minutes off my time from last year! Although my marathon was about a month ago, it significantly helped me mentally and physically with my improvement in my time. By far it gave me a new appreciation of running half way! BEYOND GRATEFUL pretty much sums it up.
Post race, my mom and I walked back and got ready for the rest of the day. We had brunch with LiveSweatSleep post race, got strawberries in Plant City, did some home improvement stuff like putting together the rest of my room and defrosting my fridge–fun stuff. That night I started feeling pretty tired and worn out. I was also starting to feel that “hit by a truck” feeling aka getting sick. My mom made me homemade chicken noodle soup and we just relaxed until she left the next morning!
Overall, besides starting off the race not feeling so hot to the weekend overall being fun and memorable complete with my PR, it was great!! An awesome way to start year 23!
SO…have YOU run any of the Gasparilla races yet?? Maybe you’re like me and run the same race every year or you just tackled a new distance? Maybe you ran disney or another race recently and want to reward yourself for your hard work? 🙂 I gotcha covered. Whatever the accomplishment, check out these custom made decals by ThisCrazyLifeofMine!! I saw them on LiveSweatSleep‘s car and thought how cute and clever AND get all distances covered in the same place.
They’re awesome because they make great car bling, they’re a cute way to reward yourself and show off your accomplishments, and its completely customizable 😉 From the color of the hearts, the distances, and line at the bottom, you can make it uniquely YOU. Check out This Crazy Life of Minefor more info! Be sure to email firstname.lastname@example.org for a $1 off when you mention AliGoesTheDistance.
-What race have you done recently? Did you try a new distance or race altogether? How did it go??
Hi everyone! It’s been a bit since I last posted since I wanted to think about my journey of my experience and not rush into just posting just to “post.” So the whole point of my blog was to document to my training for this race, but really I’ve been posting a lot about my active lifestyle in other ways besides running. This blog isn’t going to end anytime soon!–I’ll still use it to share my experiences throughout my running, fitness, recipes, and active lifestyle interests. I’m breaking up this post into two parts: Race Day & Training. There’s SO much to share so I would rather focus on one part of my journey at a time. This post is all about RACE DAY. The finale of my training!
I signed up for the marathon in July and started my training this past September. I booked about three months worth of training to play it safe while making room for life to happen, injuries, flexibility, etc. I ran about four times a week, which is what I typically do anyways but this time they were more scheduled runs. I still kept running for fun, but each run had purpose behind it in some way. They were an easy, tempo/speed based, long, or a combination of two.
I drove home that Friday before, stayed the night there, and the next day drove down to Miami with my mom. The expo was amazing and was in the Art Deco district of Miami. There was so many vendors, food samples, and gear! I bought the Miami Marathon 26.2 mile car magnet and bought an “official” Miami Marathon long sleeve shirt! (not included in goodie bag). My mom and I walked along the Wynwood District(a part of the Art Deco district), saw the Wynwood Walls—which I recommend! and found a local coffee shop called Panther Coffee…AHmazing. They have a delicious latte I must say. Its always ritual for a pasta dinner the night before, so I made reservations at this local Italian restaurent called Spaghettino through Yelp. It was so cute and local! I had gluten free pasta with homemade tomato sauce, mozzerella cheese, fresh basil, and seasonings and it was simple and delicious. I didn’t over stuff myself and made sure to drink plenty of water. We got back to the hotel and relaxed. I tried not to think about my race, look at the course map, over plan or think about any of it. As soon as I posted pics to social media, I played solitaire (my fav mindless game) then went to bed around 9:45. Early to bed before my wake-up at 3:30am to eat!!
Marathon “breakfast” included copious amounts of peanut butter with gluten free pretzels and an orange plus a bottle of water. I got to corral H (a corral are sectioned off areas behind the start to help keep runners organized, usually based on estimated finish times before the start of the race). My mom and I headed down around 5:15/5:30am all bundled up waiting to start at 6am. It was in the 40s that morning plus a windchill–one hell of a day to race! haha. I had two long sleeve shirts on for layering plus cheap gloves which I ditched at mile one. Throughout the beginning of the race, I didn’t kill myself and went about a minute slower then usual and took my first gu at mile four. I picked up the pace gradually, and had a gu every three miles.
By mile thirteen, I was feeling great! At this point I was considering removing and ditching my top layer. After going back and forth in my head, I decided against it. I honestly didn’t want to stop. I wanted to keep going! There was a breeze the whole time, so keeping both layers was tolerable. One regret I had was looking back where the marathon and half split…..LOL all mental! Coconut Grove, a quaint residental and historic area of Miami, was my favorite part of the course. It was somewhat shaded and the houses were beautiful. Some local families had tables of there own with beer and candy to hand out!
I stayed focused throughout mile twenty. Mile 23 was probably my toughest. It was the pier (not sure the name) but that’s when I felt myself somewhat fade…eekk!!! It was also the mile my music died due to my playlist not being long enough and ran out of my electrolyte drink, Nuun in my NathanSports water bottle…oh well! Again I didn’t want to stop so mentally I pushed through. They say count down from twenty, but six more miles was too much. After starting to feel tired, I up-ed my gu to every two miles. At this point I was so over the gu, which at this point had eight of them, it took me my all to get it down. I used gu as another form of measurement to the finish as well haha…” I would say *two* more gus till you get real food!” If I had any more then eight gus during this race, I would have puked. Sorry #TMI haha. I took gatorade the last three to four miles and had my last gu at mile twenty-two. I felt my feet burning from blisters forming and was WAY past feeling anything in my legs. I kept saying to myself “all your effort and training is right here in front of you” periodically throughout the race, especially approaching mile twenty and the last six miles.
The last mile was momumental. Out of pure adrenaline, my pace was around seven or so minutes. I wanted to see that finish as soon as I could! We ran over the Biscayne Bridge before heading into mile 26 and although the bridge was hardly anything, it was the most mentally tough part of the course…tougher the mile 23. It didn’t help spectators saying, “finish is right over the bridge!” because it wasn’t. It was over the bridge, plus the .2 which was torture.
I’ve never been so happy to finish a race EVER!!!! The spectators along the sides of mile 26 were amazing. So many people cheering and smiling! I couldn’t help but smile too despite the pain. The finish was RIGHT THERE and BOOM I crossed it. Just like that, I FINISHED and was in one piece! Just like that it was over. I did the biggest fist pump at the finish. Then all of the sudden all the soreness and pain went straight to my legs and my body was numb. They tunneled us through the finish and gave goodie bags with pretzels and water. I was delirious. At the end of the finish, there was mom and dad!!! They had the cutest and brightest signs and were right in the front of the crowd. I was ELATED to see them. My mom cried and gave me a hug and my dad just gave me a hug and congratulated me. I needed water and fluids immediately but oddly there was not many options in the post race area 😦 one of the downsides in terms of poor planning. I sat down and couldn’t move and had no appetite. Three blisters later, but thankfully that was my worst “pain” the whole race. Thank God my mom surprised me with a new pair of flip flops called, Oofos. They were HEAVEN and was like walking on a cloud. We walked ten blocks back to the hotel…the longest ten blocks of my life even though I know it was good for me to keep moving. I showered, changed, and put on my CEP compression tights. Time for lunch at the Biscayne Tavern!
We went to a place for lunch called Biscayne Tavern for lunch, another Yelp recommendation. All I wanted post marathon was a huge A$$ burger and fries. This place hit the nail on the head let me tell you. The burger was amazing with all the fixings and sweet potato fries were on point. I didn’t have a beer because I feel like I couldn’t completely stomach that post race plus I felt dehydrated. After lunch we headed out of town and back to Delray where we arrived around 3pm and I went to bed, iced, ate more, and went to bed again. LOL.
I took off Monday and stayed home and recovered. I got a massage the next day at The Sagely Willow Massage & Bodywork Company. I’m not one to get massages, but today it was SO necessary! It was amazing. They used a car buffer/polisher on my body and it did wonders! I felt significantly better and was able to drive back to Tampa that evening.
I must say it was by far the most amazing running experience yet AND I would do it AGAIN! I’m proud to say I ran the entire race, did not need first aid, didn’t stop for water, gu, to use the bathroom, or tie my shoe, walk etc. I knew signing up I would RUN the entire thing and nothing else. Not to say walking if I had to would be the end of the world, but I had trained the three months I did to RUN it.
I finished strong with a time of 3 hours and 57 minutes and took number eight out of ten in my age group!All the training, early morning runs, the amount of time I spent on my feet, speed and intervals sessions, and gu of all things paid off!! Although I’m incredibly proud of my time and place, I am most proud of my commitment to my training. I could have said f— it, I don’t want to run today, but I sucked it up and perservered on ALL of my runs. I did not miss many of my runs. I knew the training I was getting into and the time I would be devoting to this. In some ways training is like a part-time job. I made sure to not look at it like this, but more of a dedication to my passion and an opportunity to improve and challenge myself. I can say I don’t regret training for this distance and making it part of my schedule the past three months. I can officially say that it’s true, miles change you, and I’m grateful every single one.
Like many people this new year, a resolution is stay or get healthy and fit. I didn’t always carry a gym bag when I started getting into fitness and health. I took group fitness classes in high school and only brought my water, car keys, towel, and phone. I took up cross country and had my backpack with my school stuff and change of clothes stuffed into two overstuffed, undersized bags without much thought besides the basics: socks, running shoes, sports bra, and cotton (ugh) shorts and shirt/tank top.
Two years ago I decided to learn more about the gym and took the time to challenge myself and push intimidation aside on the squat rack. This past year I got certified in group fitness and was in the gym a lot more and in some cases left the gym to train clients, teach classes, get my own workout done, or run errands and needed a legit place to put my stuff (which I carried too much of). After trial and error, I realized how you prep for your day starts with what you consider to be essentials and how you organize them in order to stay focused in and out of the gym. I have a wristlet clutch for my wallet, keys, business cards, cards/cash, and phone and my Jansport backpack for bigger things for food, clothes, laptop, notebook, toiletries, etc. I combine the two, and BOOM much more efficiently organized and ready to go!
What I have in my bag at the moment:
-Three to four sweaty bands/wide headbands
-Toe-socks for teaching barre
-Camelback water bottle
-Cheap headphones & extra Fitletic Armband for my phone ready for a workout
-Whistle for teaching my bootcamp class, HEAT
-A couple pens (ya never know!)
-My old phone (now basically an iPod) for music when I teach/workout since I like to keep my real phone put away to limit calls, texts, emails, etc.
-Healthy portable snacks like baby carrots or nuts
Hellooooo!! Monday Motivation time. Been trying to get more ideas for topics, and this one came to mind! How many times does it seem like you’ve yo-yoed back and forth with a fitness routine or healthy habits? This time of year is notorious for that. Instead of setting the scale back ten pounds, use this time to figure out why you keep restarting. Below are some factors that may help you figure out why!
Not sure what you like/don’t like when it comes to exercise
Possible ideas: group fitness cardio/strength training classes, working out alone vs. a group/dependable workout buddy, mind-body workouts (yoga, barre, pilates), recreation (biking, running, swimming), social ties (running/biking club), willing to invest in a personal trainer? (see personal training tab for more info ;)), etc.
Take into your account your personality, interests, schedule etc.
Its okay to NOT like something!
Make a note of what you like and don’t like…e.g. like spin, but not a fan of the class time or instructor? try another!
Possible ideas: outside at a local park, big box gym vs. private boutique style gym, female based gym (curves), travel time (close vs. further away), corporate fitness gym. Deciding on location can be a make-it or break-it factor since it is a reflection of how often you will go.
Emotions (this may take more thought)
Possible ideas: underlying cause to feeling a certain way towards exercise, nervous, intimidated, open to new things, enthusiastic to making a change etc. If you struggle with investing in a gym because you feel intimidated/excited for change, ask yourself WHY do you feel intimidated/excited for change.
Possible ideas: Exercise doesn’t have to be costly!! Gaining happiness and starting a healthy lifestyle doesn’t require hefty price tag, however it may mean a small investment to jump start your routine. Buying workout clothes from Target is more affordable then Nike, running/walking in your neighborhood doesn’t require a gym membership, and healthy recipes can be found on the internet (particularly on pinterest!).
Sometimes a big culprit is not exercise but food. Yo-yoing because you feel confused over calories, what a fat or carb is, what is good for building muscle, etc. is something that is immensely helpful in achieving our goals. Checking out resourceful sites such as acefitness.org on nutrition basics can make a difference. If its a combination, looking into Weight Watchers or Beachbody can help with both exercise and nutrition! If you are serious about investing your time in to eating well, utilizing a nutritionist or RD is the ultimate way to go!
Being on the go, eating out a lot, food choices (e.g alcohol consumption, minimal fruits/veggies), vegetarian, gluten-free, vegan, allergies, picky vs. non-picky eater etc. The little things you might not think of play a role too!
Even if you don’t make the effort now to do this, setting yourself up for success in the new year will still help you in figuring out what works and what doesn’t. Don’t be afraid to jot down thoughts in a notebook, bounce ideas of others, do some research on a topic, heck! try on different styles of workout clothes to see what stuff/brands you like and don’t like! What works for you may not work for someone else, so there is NO RUSH! Exercising and healthy living isn’t going anywhere so focus on you and do it right. Don’t be afraid to DIG DEEP and be HONEST with yourself! You know you the best! 😉
Hello!! So the weekend is winding down, and I figured we all could use more #MondayMotivation! In my previous #MondayMotivation post I wrote about tips to help get your Monday (and rest of the week) moving in the right direction. This time, I writing on specifically how to get your workouts moving in the right direction (lol) around a busy schedule…that again all comes with PLANNING.
I use a running log aka workout planner to help me do just that. I didn’t start using a log/planner etc until a year or so ago. I found writing things down help lead me to see results and most importantly…made sure THEY GOT DONE! I started with just a plain journal…nothing fancy. From there, for christmas one year I got a running journal allowing more room to write down specifics such as distance, where/when, and comments about the workout. To this day I still use the same one!! Its different since its also a calendar but essentially the same format. I use The Complete Runner’s Day-By-Day Log 2015 Calendar by Marty Jeromeyou can find it easily anywhere! (Although I’m pretty sure my mom got it off Amazon :P). He writes cool tips, there’s a lot of room for comments/notes, a full size calendar for each month, as well as a motivational page each month with cool pics, etc. Props to my mom who found it and gave it to me!!
Anyways, my point here is that having a place to write your workouts down for the week is SUPER helpful in also committing to your fitness routine. Each weekend, mostly on Sundays, I take time to have my workout planner and daily schedule side by side to compare my availability, workouts, timing, etc among my busy life. *Notice there are TWO planners…workouts and daily life calendars are not together!* Thats what I call the SECRET! I personally like to keep them separate, but if you prefer one calendar and have everything on that, go for it! Its all about personal preference here!! What works for me might not work for you.
Benefits to Using a Workout Calendar
-Plan each day with what you plan to do and the timing of it makes a big difference in if you get it done or not.
-Track results more efficiently
-Its a HARD COPY so you can go back and see your progress easy!
-A visual way to see your training (more motivation!)
-Allows you to set up a timeline for success
-Serves as a reference for future goals
-Keeps you accountable!! (once you write it down, there’s no going back 😉
I originally started with using it to train for my first few half marathons but then I loved it so much I decided I wanted to use it for everyday workouts. To this day, I use it map out my miles for the week, make the time for other components of training (yoga, cross training, strength training), and rest to get me to COMMIT and follow-through!
Writing down the timing can seem tedious, but I find that generally putting down a time-frame can help with when its gonna happen. For example, if I have a busy morning that day, and I put “leg day—pm” on that day in my planner I know doing it anytime after lunch or before my commitment late afternoon/evening gets busy again. I pin-point a time because things change, but it helps keep it realistic for me. It all starts with a thought…writing it down actually makes it happen!!
You’re reading my first post on #mondaymotivation! YAY! I’m gonna keep this category pretty open, but overall its going to help jumpstart us in starting our weeks in the right direction!
1.) First things first, on Mondays I make sure I have all the FOOD I need for the week. This includes everyday essentials (milk, bread, meat, veggies) and extra ingredients used for recipes.
That includes buying it fresh, preparing it ahead of time, storing it, and portioning it out so its only handled ONCE…key word *once*. No one has time to stand around in the kitchen and prep once our schedules have started. Even a Monday is considered late in the game for me when it comes to prepping and preparing. However, sometimes other things take priority and its pushed towards the beginning week. I wash and cut my veggies and put them in ziplock bags for an easy/quick snack during the week. I cook hard-boiled eggs and peel them as well as microwave or boil edamame.
Some veggies that make for easy storage and prep include:
I make up to five baggies with about a full serving of veggies in each.
2.) I clean out various bags used throughout the week (e.g gym bags, purses, backpacks). I switch out my stuff pretty often because I do a variety of things and not one bag works for it all. Sometimes I pack for part of the day and include workout clothes, headphones, post-workout snack, etc. Other days I’m running errands and in between and seeing a personal training client in between so I’ll just take the essentials (wallet, phone, keys) and an extra snack or water bottle. Having it organized and put back in its place helps for organization the next day.
3.)Checking your planner or calendar more then once. Nothings worse then not knowing what to expect to start the week. Make sure you know whats going on generally each day and you’re not double-booking yourself (I’ve done this and feel AWFUL after). If its an event you can call/text/email to confirm go for it! I never hesitate to do this. Its important to know that you and the person you’re meeting with are on the same page.