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Busting Through the Winter Blues
"I'm going to pretend it's sunny and 75 degrees even when it's cold and cloudy."
The Struggle is REAL
Here in New England, Winter weather truly is “like a box of chocolates”. One day it’s unseasonably warm at 65 degrees and sunny, and the next you are hit with gale-force winds and 15 degree temps. As I’m writing this I’m thinking about the dude I saw out running this morning at 5:30am, 15 degrees, wearing shorts, while I was driving in my warm car on the way to the gym to hop on my beloved nemesis, ‘the dread-mill’. Does that make me a wimp, or does that make me smart? Either way, the Winter Blues has this runner feeling ‘Blah’.
It would be so easy on mornings like this to casually turn off my alarm, roll over, and dive back into the warm sleepy slumber of my bed, however, we are but the habits that we form. And I am a Morning Warrior. I love my early morning workouts for so many reasons.
- It means I get my workout in before my brain has a chance to talk my body out of it.
- I feel great knowing I have already accomplished something hard before I start the rest of my day.
- The first hour of my day is my “me” time, and it is non-negotiable.
The Lesser of 2 Evils
So on really cold winter mornings, making the decision about my workout is much like making a decision about how you want your eggs: Would you like your suffering in the form of bitter cold, dark streets, with less boredom (over hard), or would you like it complements of the steamy, brightly-lit, nothing to keep your mind occupied treadmill (scrambled)? I know some people don’t really mind the treadmill, but I am not ‘some people’. Nevertheless, on the days that the treadmill does seem like the better option, I like to at least help bust the boredom with some simple, yet engaging workouts.
Here are a few of my favorite Treadmill Workouts to help beat the Winter Blues:
'Mix It Up, Mary'
Run 1 mile
20 pushups
Run ½ mile
20 squat to overhead press w/dumbells
Run ¼ mile
20 lunges with bicep curls w/dumbells
Run ¼ mile
20 squat to overhead press w/dumbells
Run ½ mile
20 pushups
Run 1 mile
'Progress, Not Perfection, Pam'
Run 1 mile warmup at Conversation Pace
3 mile progression (increase speed by 0.1mph every 2 minutes until you reach all-out pace)
Run 1 mile cooldown at Conversation Pace
Example: Warm up 1 mile at 6.0
Increase 6.1 for 2 minutes, 6.2 for 2 minutes, 6.3 for 2 minutes, etc., for 3 miles
Cool down 1 mile at 6.0
'Up & Down the Ladder, Larry'
Run 1 mile warmup at Conversation Pace
200m, 400m, 600m, 800m, 600m, 400m, 200m at 5k Pace with 1 minute recovery jog in between
Run 1 mile cooldown at Conversation Pace
Mind over Matter
Those are just a few of the workouts I use to help bust through the ‘dread-mill’ boredom when the Winter weather keeps me inside. I hope you use one of these workouts if you are feeling the Winter Running Blues. If you do, drop a comment below and let me know what you thought. And just remember, when all else fails…visualize your happy place and your idea of perfect running weather, head outside, and embrace the season!
Until next time…Happy Running!
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How to Slay the Day by Hitting the Snooze Button
“A grateful heart is a magnet for miracles.”
The Problem
Everyone will tell you that you should never, ever hit the snooze button. They tell you that when your alarm goes off, you should immediately get up and start your day. Some studies even go so far as to tell you that hitting the snooze button is bad for your health. REALITY CHECK PEOPLE…the act of hitting the snooze button is not the problem, it’s what you do with those minutes after you hit snooze that’s the problem.
The Confession
I have a confession to make…I hit the snooze button once Every. Single. Morning. There it is, I said it. My alarm wakes me up at 5:10am every morning. I immediately reach over and hit the snooze button. I know what you’re thinking….Damn, girl, I can’t believe you are actually admitting that! Well, I do, and that’s the truth. But here’s where it gets really good. My snooze button gives me 9 minutes. I do not fall back to sleep. It is not a tactic to waste time, or stall getting up. Those 9 minutes are the key to starting my day with positivity and wellness. I use them to practice gratitude for all the amazing gifts I have in my life. I use them to think about and set my intentions for the day. I use them to reflect on where I am and where I someday hope to be and how the actions I take today can lead me there.
9 Minutes of Gratitude + Intention + Action = 24 hours of Happiness
The End Goal
Happiness in our lives is what we are all after- the “end goal”, so to speak. There is a great episode from my favorite podcast, The Ed Mylette Show, where Ed discusses having “Blissful Dissatisfaction”. (Oct 17, 2018 episode). He talks about how most people delay their happiness now and decide that when they reach a certain goal, hit a certain status, or make a certain amount of money, then they will be happy. Ed explains that our ultimate end goal is not simply happiness, but fulfillment, and in order for us to achieve that fulfillment we must learn how to be happy in our current situation while simultaneously striving for something more.
Let me tell you this…what I have learned is that wherever you are right now, is exactly where you are supposed to be. The reason is not always clear. And sometimes when you are going through a challenging time, it can really suck. But even when we’re struggling to figure things out, there is always a lesson to be learned and there is always some joy to be found. And it starts with being grateful for what we have.
So if you had the power to start each and every day by choosing to control your own happiness before the outside world starts to creep its way in, wouldn’t you want to use that power to your advantage? Of course you would. The beauty is, you do have that power.
The Strategy
Slay the Day Gratitude Session
- Hit the snooze button. I’m serious. This sets a “timer” for your Slay the Day Gratitude Session.
- Make a list in your mind of all the things you are grateful for & give thanks to God, the Universe, or whatever higher power you believe in for manifesting those things in your life.
- Set your intentions for the day. Think about the things that are on your calendar and envision what your day is going to look like, feel like, and sound like. Focus on positive outcomes for all your daily intentions and how the actions you take today are going to lead you to where you want to go.
- Take action. When the 9 minutes are up and your alarm sounds again, get up and get moving. You have now set the stage for yourself to go out into the world and Slay the Day!
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Change Your Mind & Change Your Life
“Whether you think you can, or think you can’t, you’re right.”
–Henry Ford
The Lies...
I’m not athletic.
I could never run a 5k.
I’m lazy & unmotivated.
I don’t have time to work out.
I don’t have the discipline to stick with a plan.
I’ve tried it before and failed, so if I try again I will fail again.
We all struggle with Limiting beliefs…the voice inside your head telling you that you “can’t” do something. These beliefs are not facts, but opinions based on our experiences which, over time, our subconscious has tricked us into believing. Now imagine the ability to identify what is holding us back from achieving our full potential and taking steps to change that.
I Believed I Wasn't Strong Enough
On an unseasonably cool summer night in 2009 while sitting around a backyard campfire with some friends, we started discussing the topic of Running. My neighbor and I had started running casually together a few times a week to get some exercise. One of our friends was telling us about a 10 miler she had completed recently and how she was signing up to run a half marathon in October. We all marveled at her strength and determination. A few cocktails later, my neighbor and I had decided what a great idea it would be for us to train for a half-marathon together.
My feeling the next morning was a bit less enthusiastic. Were we serious? Are we really going to do this? At the time, I had never run longer than 4 or 5 miles at a time, so 13.1 miles seemed impossible. I had serious doubts. Nonetheless, we had declared our goal, and with both of us being slightly (read, “VERY”) competitive in nature, the challenge was on. We had 12 weeks to get “race ready”.
The Plan
We had come up with a plan to run 3 mornings per week before work & a longer run on the weekends. The first few weeks of training were daunting. I had no idea how to breath, how to pace myself, or how to fuel for the long runs. But each day, we’d lace up our sneakers, meet in my driveway at 5:30am, and hit the pavement. I remember being so thankful for having such a great running buddy, keeping each other accountable, showing up for every run and motivating each other. I also remember thinking, how the hell am I going to run for 13 miles straight? I had internal arguments with my limiting beliefs daily…
You can’t do this. (Watch me.)
You are not strong enough. (Yes I am.)
You aren’t disciplined enough to stick to the plan. (5am, time to wake up!)
As each week passed, that voice inside my head seemed softer, and more distant. The more miles I covered, the more confident I felt. We were really going to do this!
Fast forward to race week…Now, If you know New England weather at all, then you know it is completely unpredictable. October 18, 2009 was no exception. Days before the race, with a looming storm on the horizon, we prepared for the worst. Layers, rain gear, gloves, ear warmers were all laid out the night before. Not having trained in anything more than a sporadic light rain, we had no idea what we were in for.
Race Day
As we toed the line for the 8am start, the limiting beliefs began to creep in….how am I going to do this? I’m not prepared. I’m not strong enough. What if I can’t finish. I will be so embarassed. On, and on, I spiraled….until suddenly in that moment, amongst the 60 mph winds and torrential rain, I looked around at the hundreds of other runners and realized I had found my tribe. We were all there to do the thing we had prepared to do, and rain or shine, come hell or high-water, we were going to do this!
The race began, and it was like I was running away from all those limiting beliefs I had been harboring. For 2 hours and 40 minutes, I, along with my fellow runners, “embraced the suck”…and I loved every single minute of it. I laugh now as I look back at the pictures that my husband took of me during the race that day, at mile 12.5, almost at the finish, soaked to the bone….and still, the biggest smile on my face (see below) because I was so thrilled at what I was about to accomplish, despite what I had always believed were my limits. Crossing the finish line that day was so empowering. I had kicked those limiting beliefs to the curb and accomplished what I never thought I could. Because I was persistent, consistent, and determined to change my mind, I was able to change my life.
Newport Half Marathon, October 18, 2009 “I laugh…at mile 12.5, almost at the finish, soaked to the bone….and still, the biggest smile on my face because I was so thrilled at what I was about to accomplish, despite of what I had always believed were my limits.”
What's Holding You Back?
There are countless limiting beliefs, and none of them serve us. The key is identifying those beliefs and challenging them head-on. If you are struggling with a self-limiting belief surrounding your fitness goals, picture yourself already having reached your goal. The more clear you can see it, the more real it becomes. Visualize how you feel, what you look like, what you’re wearing, who you’re with…create a mental picture and think about it every day.
Self-Limiting beliefs will hold you back from achieving your greatness in any aspect of life. If you believe that you can’t accomplish something, then you are not even going to try because it will make you uncomfortable. Give yourself permission to get uncomfortable and embrace your true potential. If you fear failing, your faith needs to be stronger than your fear. Know that your mind will quit long before your body ever will. Set a goal and put it in motion. When the doubt tries to creep in, stand your ground. Keep pushing. Build confidence. Change your own damn mind. Show up, every single day. Stay strong, and CRUSH YOUR GOALS!
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The Secret to Running That No One Will Tell You
“The miracle isn’t that I finished. The miracle is that I had the courage to start.” -John Bingham
You Wish
It’s a beautiful, crisp sunny day and you’re driving down the street, listening to your favorite podcast when something up ahead catches your eye. You can’t quite make it out at first, but as you get closer the movement becomes more clear…feet and arms moving in sync, ponytail flipping back and forth, the hint of a smile glimmering in the sunlight…it is a Runner.
Have you ever witnessed someone running down the street, immersed in the moment, and envied their strength, determination, and commitment, and then thought…”I wish I could do that”?
Stop Wishing, Start Doing
Well, I’m here to tell you…you CAN do it. But first, you need to stop ‘wishing‘, and start ‘doing‘.
Of course, there are some popular tips that can help you get started on your journey to becoming a runner:
- Wear the right sneakers
- Schedule it into your day
- Start slowly
- Stay hydrated
- Include a proper warm-up and cool-down in your routine
These basic tips are pretty straight forward and typical of what you might find on any runner’s blog. But, I promised you more, didn’t I?
The Secret...
So, my friend, here it is…the secret to becoming a runner that no one is telling you…The very first thing you must do if you want to start running…before you do any of the 5 steps listed above, is:
GET YOUR MIND RIGHT!
Yes, you read that right…the number one, most crucial thing you have to do in order to be a successful runner is change your mindset. Your body can literally do just about anything. Your only limits lie within your mind. The first part of doing anything is believing that you can.
Running is as much a mental sport, as physical. Even after running for over 20 years, and logging tens of thousands of miles, it is still a mental game that I have come to enjoy playing. Your body is capable of so much more than you give it credit for.
So if you have been thinking about becoming a runner, and didn’t know where to begin, treat your Mindset like your very first Starting Line. Train for it. Push through waves of doubt. Tell that little voice inside your head that tries to talk you out of it to sit the hell down, because you are a Badass and you have work to do, plans to make, and goals to reach.
Do You Have What it Takes?
Well…do you? Do you have the guts to believe in yourself? To challenge yourself? To change your mindset?
HELL YES, YOU DO!
You are in control of your mindset and when you choose to believe that you can do something, there is no stopping you! So now that we got that out of the way, we can get back to basics and focus on the 5 tips I shared with you earlier in this post in a little more detail:
- Wear the right sneakers-
- The one investment you must make before hitting the pavement, track, or trail, is the right pair of running shoes. There are virtually thousands of options, which can be overwhelming, so I recommend visiting your local running store for some guidance in choosing the perfect pair for you.
- Schedule it into your day-
- Treat your running time like any other appointment you make. Put it on your calendar and make it non-negotiable.
- Start slowly-
- As you begin, run for time, not distance. Try alternating between running and walking. This will help your body to adjust to the higher impact of running and build up your endurance. Over time, you can adjust the ratio of running vs. walking until you are running the entire length of your workout.
- Stay hydrated-
- Make sure to fuel your body with nutritious foods and hydrate properly so that you have enough energy to fuel your runs.
- Include a proper warm-up and cool-down in your routine-
- Warm up some dynamic stretching and a 3-5 minute walk to begin to elevate your heart rate and get your body used to moving. After your run, cool down with a 3-5 minute walk to bring your heart rate back down.
The Big Question Mark
The next time you catch a glimpse of a runner, and find yourself longing to join in… don’t wish, just do.
Elite runner, Peter Maher, coined the phrase:
“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today.'”
Well…which is it?
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Getting Over Your Fear Of Failure
“The journey of a thousand miles begins with a single step.” -Lao Tzu
The anxiety factor
Your palms are sweaty, your heart is racing, your breath is short and quick, and there is a voice inside your head screaming, “I must be crazy! I cannot do this! Everyone is watching to see if I screw up. What if I fail? This is going to be so embarrassing.
Aaahhh…the anxiety of trying something new. It can be overwhelming. Attempting to, or even thinking about leaving our comfort zone for bright new horizons can drum up the deepest fears. No matter how truly “uncomfortable” our current reality might be, we still feel that staying with what we know is safer than putting ourselves out there and trying to achieve something more.
What if I fail?
Yes, new experiences can be scary. The first day in a new school, becoming a new Mom, the first day at a new job…fear of the unknown, fear that we will embarrass ourselves, fear of what others will think of us, fear that we will fall flat on our face- a great big failure.
The fact is, every Master begins as a Student. When a baby takes her first step, does she just take off running like an elite marathoner? Of course not. She wobbles and stumbles and falls on her butt. Does it diminish her accomplishment of taking her first steps? Nope. And what does she do next? She gets right back up and tries again. And again, and again, until she masters walking and then before you know it, she is in a full on sprint every place she goes. Why? Because she CAN. because she didn’t give up when she failed the first, second, tenth time.
As babies, it doesn’t even cross our minds not to try new things or to keep trying if we don’t achieve the results we want the first time. Fear of failure is instilled in us in early childhood. We become cautious and begin seeking confirmation and permission. As a result, as adults, we all have a certain degree of “fear of failure” that we carry around with us like a weight chained to our ankle…an excuse not to try new things. The fact is “Failure” is not something to be feared. To succeed or not simply means we are growing and learning how to be better the next time we try. You only truly fail when you stop trying.
In Running, Health, and Fitness, people cling to that fear of failure as a shield to protect them from possibly not reaching their goals. The truth is, there is no straight line to the finish. All roads to greatness are paved with obstacles, stumbling blocks, twist and turns to help us grow and eventually realize our full potential.
A New Experience
When I first started running, I had no idea what I was doing. As a kid, I was a mediocre athlete, at best. Every year when we did the “Mile Time Test” in gym class, I always finished last. It bothered me. A lot. But I didn’t give up. What I lacked in athletic talent, I made up for in stubbornness and determination. As a teenager, a couple times a week I would jog 2-3 miles through my neighborhood. I was slow. I had no idea how to breathe. My form was probably terrible. But I kept going. By the time I was in college, I was a “casual runner”. I had no plan, I simply ran for the exercise to allude the “freshman 15”, to get away from my books and six roommates for a while, and to clear my head. This casual running continued into my twenties, when at the age of 22, a friend of mine suggested that we run a 5k. I of course thought she was completely out of her mind. I had never run a race before. What if I couldn’t finish? What if I finished last, just like in gym class? I was afraid of what people would think. I knew it was time to face that fear of failure.
I set my sights on running the 5k to the best of my ability with the simple goal of crossing the Start and Finish line. I mapped out a plan adding a few 20 minute runs to my workouts each week to prepare. I envisioned myself crossing that finish line every day and how satisfying it would be to complete what I had set out to do. Race day was quickly approaching.
It was a beautiful sunny day in Connecticut that morning. My goal was to show up, run the whole race, and cross that finish line. A sensible goal for my first 5k. When the start gun went off, my stubbornness and determination kicked into high gear, and with adrenaline rushing through my veins, I ran that race as fast as I knew how. It wasn’t until I crossed the finish line that I realized what I had accomplished. I had not only run the entire race and crossed the finish line…I had placed 4th in my age group (13-24) That was the first time a felt like a “real runner”. After so many years of running and failing to improve, I had finally had the courage to commit to a tangible goal and believe in myself. I wouldn’t have realized what I was capable of if I hadn’t had the courage to embrace my fear of failure and keep going even when I wanted to quit.
Lessons learned
So, from the girl who notoriously finished last in the Mile test, to a total of 47 Finish Lines and counting…if I have learned anything at all, it’s this-
Whatever the negative little voice inside your head is telling you that you cannot do…
Whatever you are afraid that you might not be good enough at…
Whatever you are afraid of being judged for…
THAT IS THE VERY THING YOU NEED TO DO!
5 Steps to Crush Your Goals
Below are the 5 steps that helped me & will help you to get over your fear of failure and completely CRUSH YOUR GOALS:
- Commit– Determine one goal that you want to achieve. Write it down. Break that goal into chunks and create a detailed plan to achieve that goal.
- Believe– Believe in yourself. Block out any negativity, internally and outside of yourself. Wake up every morning. write down that goal, and do one thing every day that gets you closer to achieving it.
- Envision– Visualize yourself achieving your goal. How does it feel? What does it look like? Where are you? What is the weather? what are you wearing? Who are you with? The more detailed you can get, the more real it becomes.
- Learn– If you have a set-back, if you have an off-day, accept it for what it is- a stumbling block. This is an opportunity to learn. What led to your set-back? How can you take steps to course-correct and avoid that from happening again?
- Repeat– We live, we learn, we stumble, and we get back to crushing our goals. Remind yourself of why you set the goal and re-commit to reaching it. Channel the determined spirit of the baby learning how to walk and no matter how many times you fall down, just keep lifting yourself back up and continuing on the path toward your goal.
Trust the process
Amazing things happen when we go through this process. We learn and grow and find out what we are truly made of. Give yourself permission to leave your comfort zone and explore new things. Your body is so much stronger than you think, and your mind will quit long before your body ever will. These steps will help train your mind to believe in yourself and the power that you can achieve anything. In fitness and in life, you are capable of achieving greatness, whatever that may look like to you. Whether you want to run a marathon, start your own business, be the best mom or wife or sister, or friend. You are a Bad-ass, and you have goals to crush. You just need to be brave enough to take the first step.
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Hello world!
Welcome to We Are Training 4 Life! Our mission is to inspire women to push beyond their limiting beliefs of what they think they are capable of, both in fitness and in life.
Our bodies are capable of so much more than our minds allow us to believe. Through practicing self-love, building self-confidence, and making yourself a priority, you can achieve anything.
Training your mind to believe in yourself sets the stage for not only accomplishing whatever fitness goals you may have, but also for reaching any goal you set for yourself. I believe a strong “mantra”, repeated over and over in your mind can completely change your mindset. One of my favorites is:
"Run the mile you're in."
I love this mantra and use it often both during challenging runs, as well as to remind myself to be present in my daily life. It helps me re-focus when I am stressed and brings me back to the task at hand.
Do you have a mantra that helps you get through tough situations? If so, leave a comment. I’d love to hear them! If not, find one that lights your soul on fire, repeat it as often as you need to, and feel how it can move you.
