fitness – Page 11 – sassyfitnesschick

Those Bad Habits

Lots of things in life inspire me to write. One of the things that compels me is talking to people out in the real world and hearing from them.

You bring questions. You have struggles. You wrestle with many of the same things the rest of the human race does. You wonder why you trip and fall over the same issues….again…and again….

Todays post is driven by something I’d say more people can relate to than not… it was a question casually posed to me in the grocery store the other day…

“Why do I keep going back and doing the same thing over and over again?? I (intellectually) know better.”

Meaning, making poor food choices. To much of it. The wrong kinds. The binge. The mindless eating. The food “rewards”.

Oh do I hear you. Loud and clear, I hear you.

I’m on a journey, but I haven’t arrived and I have my weak areas too that can be stumbling blocks. The only thing is, I’ve had some time and practice that helps me be more in control and maintain those weaker areas.

Most of the time…..

As I listened this week ( actually this topic has come up a few times with different people) I reminded them that the reason we do.. the reason why when things get rough in life, or we’ve had a stressful day or whatever we revert to the habits that have ( most likely) been ingrained in us for a lifetime, or maybe all of our adult life.

Listen up… don’t fool yourself…. food and drink are as much of a medication to us as drugs and alcohol can be.

They act in the same place in our brain where we receive pleasure… which can be comfort us under stress or when we want to feel good.

I don’t drink sodas but as I’ve talked with people and listened I’m blown away at the dependency so many have on soda. And I don’t need to preach that a steady, daily diet of pure sugar will lead to a nice weight gain. And don’t be fooled by diet ones either. They promote the same dependency and often contribute to weight gain too.

It might not be soda but maybe a trigger food… often it involves sugar or salt. Both of which seem to feed off the other, triggering a desire for both.

Sometimes it’s just slipping back into eating more than you need. Eating beyond being satisfied to that overly stuffed feeling.

Whatever your poison is, you know it. You know exactly what it is.

But back to the question… why? Why do we fall into these things again?

Habits my friends. Habits that we’ve built, coddled and maybe if we’re honest with ourselves, zealously held on to, unwilling to give up.

Habits built over time that feel comfortable so when the day goes haywire, we naturally feel comforted by something old and familiar to us.

We need to make a practiced discipline at rewiring new habits in ourselves.

Yes. It might take some time. Yes. You might flop and fall on your face more than you want to. But the important thing is you keep getting up and you keep moving forward and making a better decision each time.

Because you’re building new disciplines, new habits, and these things just don’t happen overnight. It takes a bit of time.

I can tell you, moving into my 9th year of my health and fitness journey that there are so many things that have become second nature to me now that I don’t think about anymore.

It wasn’t like that when I started out.

But over time, building new habits, things got easier.

I offered up this same advice in my one on one conversations. I understand the frustration and the, well, disgust, you can feel for thinking you’ve “failed” again.

Hear me.. you haven’t failed. The sheer fact that you’re aware of what you did and want to keep getting better at it means you haven’t failed at all.

Get up. Keep moving forward. Repeat as needed until you develop new skills for your weakness.

Some ideas for you on your journey:

Know what things are your personal weakness. Understand what you’re triggers are. What makes you reach for those things?

Think about how you’ll feel after. Will you feel good about the choices you make? If you can, then maybe that “thing” is ok. Will you feel defeated again and have that self loathing for not being “stronger” or more “disciplined”? Will it be worth it?

Consider how victorious you’ll feel making a better choice.

Call a friend, go for a walk, whatever it takes to refocus your mind. If you wait it out, the feeling can pass.

Do you have goals? Will this habit keep you from reaching them?

Learn a new thing to do when those feelings come. Practice it.

Developing an awareness for what triggers you is the first step to building and reshaping habits and new skills in your life.

There is nothing more satisfying than reshaping your mind with a new habit or discipline. Just don’t quit the process before you get there.

Have you learned ways to cope with negative behaviors? Have you built new habits that have replaced old ones ? How has that made you feel ?

The Wonders Of Walking

This mornings athletic adventures had me out on foot…. and no… not running. I’m still refraining from that.

Walking though does give me that same sense of being out on the road… the preparation and the feel. The excitement of being out and…going…

Mind you, I don’t just stroll like I’m with my grandma…

My walking speed usually throws me into what is a “slow” running pace so needless to say I’m breathing hard, my heart is working and sweat is free flowing which I love.

Chatting with my big kids over the weekend about various athletic adventures my oldest son throws out at me….

“Don’t you ever like just… walk?!?”

20160719_204811 — This particular evening walk was actually for my son… he was playing that crazy Pokémon game and needed a 10K distance. The things I do…..

Haha that made me laugh, I mean I do, it just seems so tame to me now days compared to you know, running forever, or flying down the road on my bike like a demon.

Not just that.. it’s the miles.. mentally it’s hard to not want to go long….

However, if you’ve read my beginning story, I started off as a walker. I did my “token” 2 miles a day and that was enough. I never envisoned doing more or running or anything like that.

I walked 2 miles and it seemed adequate. And it was… for awhile.

(Side note…. never stay doing the same thing forever. Your body is an amazing and adaptive machine and you stop losing ongoing benefits or changes in your body. Always look to add or change things up in your workouts)

Anyway, obviously my walking mileage did increase and it did eventually turn into running.

You know the biggest reason why? As I mentioned in the beginning, I walk fast. It just became easier to trot along than trying to maintain a constant fast walk pace. When I tried it for awhile and realized the wheels didn’t fall off and running wasn’t so hard, it was just a natural progression to keep increasing my running time to the time I was actually walking.

Great was the day I celebrated I could run a mile without stopping. Of course, after some time, it seemed crazy I could run miles. That my friends, is just disciplined training to get to that point….

The rest is history.

I turned into a lover of running. At the top of the list is the fact it makes me feel so strong and empowered. It shaped me up physically and became a way to clear my head, unwind, let go of the things bothering me and I often do my most creative thinking out on the road.

I get running isn’t for everyone. Heck, even my doctor gives me a hard time about it ( but freely admits he isn’t a runner and doesn’t get the whole “runners high
thing so there’s that….)

Some people want to run and have physical limitations as to why they can’t. Others just don’t want to. Some think they can’t, but the reality is, our bodies are made for that kind of movement and they really can.

It’s just hard and in the beginning people don’t like it ’cause that’s when they realize they are really cardiovascularly out of shape and they hate it. In time though, as those internal muscles are consistently worked out, they get in shape too and you can put out more effort and feel amazing and not like you’re dying 😛

However, if there is one thing that doctors get behind is that anyone, and I mean anyone, can get out and start walking.

Coach potato to athlete, walking has benefits.

If you’ve been sedentary walking is something you can very much taylor to your needs and abilities. You can then add on a little more distance at a time as your body adapts and handles the new stress you’re putting on it. ( this isn’t a bad thing) with consistent effort walking is a great tool to help with weight loss. Just be reasonable in the beginning and set realistic goals for yourself. Having aching muscles from to much over use will only sideline you… and you don’t want that.

As an athlete, it’s a great recovery workout allowing your muscles to work, stretch and move but not overly tax them . I’ve found it helpful after my marathons to just be out stretching my legs to keep any soreness from setting in.

Of course your pace should be brisk, making you breath hard with your heart beating strong too. If you sweat, that’s a total bonus 😉

Walking not only conditions your body but it’s also good mental therapy as well. Not surprising that some articles I’ve read talk about how walking ( or exercise in general) can help reduce depression and negative feelings.

Of course it can… I think exercise is the least under-used drug out there. But that’s just my opinion….

If you are looking for something to get you out the door walking is free and all you really need are a decent pair of supportive shoes and a willingness to explore.

Then the only one who will limit you is well, really, you.

img_20160730_115358 — I was out of town here. I was actually walking this huge mountain in the area I was staying. The added bonus? All the signs telling you to watch for snakes 😉

The Commitment To Exercise

commit

“Uggghhh. Cathie, I don’t know about this whole exercise thing. I just don’t see any results”

The frustrated comments I’ve heard from many of you.

You jump in with good intentions and start doing “something” and at the end of the week you want to look like a ripped fitness model. Ok, well maybe not that extreme, but you do expect some pretty serious results in a short amount of time and the reality is, it’s not gonna happen fast.

There are often unrealistic expectations when someone begins an exercise program. I’d say everyone has (some) goal in mind. And if you’re like me, you’ll get going and those goals will be a constantly shifting process based on your abilities, strength and love for what you’re doing.

Whatever goals you have, whether it’s just a basic level of activity to keep your step tracker happy and move some during the day or if you want to train for a triathlon there is a process of evolving that gets you there.

I think, in my humble opinion for what it’s worth, when someone begins some type of program they overlook things that aren’t as obvious as visible abs or their pants getting looser.

Follow me here….

the minute you step out the door to do something, you’re empowered. The sheer act of getting yourself together and taking steps out the door is huge. Once you’re moving that way, you’re gonna do it.

Then, once you finish, I can say with certainty, you’re going to feel proud of yourself that you did do it. You’ll feel that sense of accomplishment and can celebrate a personal victory. And it’s really ok to pat yourself on the back… no one will be there cheering you on when you come cruising in… but that’s irrelevant… you…did it.

Which moves me to how you’ll mentally feel… which is amazing. Will you maybe be sweaty or a little tired or whatever? That’s possible ( don’t overdo it !) but nothing compares to the mental feeling you have of getting it done.

And the more you build on what you do, the better it feels.

Do you see that none of this…. has anything immediate thing to do with instant weight loss or smaller pants? Oh, it will lead there with consistency, but it’s not present when you wrap up whatever physical activity you’ve chosen for that day.

What about how you start feeling when you can bolt up a flight of stairs and not be winded? When you willfully park further out because you appreciate you can walk and enjoy it and that you don’t feel desperate to be as close as possible to front of store?

How about doing activities around your home and not feeling exhausted from doing it?

With time and persistence, intentionally pursuing your choice of physical activity, your body stats changing and responding to what you’re doing.

And guess what? You’ll anticipate it, look forward to it, have a desire to do it.

Who knows what you might learn about yourself in the process? What you’re capable of or what you might be challenged to do ?

I jokingly say I started off as a reluctant walker. 2 miles a day and I was done and off to other things. That was enough, thank you.

Yet, if you know my story, it continued to eventually grow and expand leading me into an eventual runner and taking on everything from 5K’s to a 50K and everything in between.

To now, a cyclist with my sights set on a lot of bigger goals. I don’t limit myself in what I think I can take on.

All because one day, I just committed to walking out the door.

No focus on anything other than “getting it done”. No ab muscles in sight. My pants at that time a bit larger. Out of shape and no where being a fitness junkie. The idea of being a runner or cyclist so far from my mind I’ll tell you it was.. laughable.

Yet, because of my consistency things did eventually change, and continue to, almost as a “by product” of the activities I currently enjoy and pursue.

Guess what? it will happen for you too.

The changes will happen….but first…..

You’ve gotta get out the door.

Tell me have you taken the steps to get more active? Do you expect quick results ? Have you been at it for awhile ? What has been your “by product” of physical activity?

Running Vs. Cycling

The question has come around a little more frequently now days… I don’t mind….

“Do you like running or cycling more?”

I don’t know. I mean, each one is it’s own kinda brutal animal.

Running… I totally identify as a runner… a freaking currently wounded one… but a runner none the less. This is a sport that demands as much from me physically as it does mentally. Truth be known, I love the physical demands of it.

race_1002_photo_15766931

Running molded and shaped me in a way nothing ever had. It built a ferocious confidence that I could take on the world… maybe I should say distance running did that to me. The discipline, sacrifice and drive that comes with distance running.. nothing compares to it.

In some ways, you come to understand things about yourself out there on the road in that solitude. Those early morning runs, before the sun comes up, are often the most soul revealing times I’ve experienced.

Running has taught me about strength, perseverance, dedication, determination, and sacrifice. It has shown me I’m stronger and more powerful than I would’ve ever imagined about my abilities. It not only shaped my body, but my mind.

Running… if it needs stated…. is hard.

Yeah, you get stronger and it starts to feel “easier” in some ways but there is always a big physical demand required from your body. Ha, and it’s always those first few miles that leave you thinking… why??? and then… I get in my “zone” and my body just takes over and settles into what it’s been trained for and there’s this … high.. that comes from that.

If you run, you get it. If you don’t, I can’t really explain it to you.

I’m hungry to get back to it.

Then there’s cycling. It came in a most subtle way to my life. A side project. Something to do occasionally when I wasn’t on foot. Another form of cross training for me for running.

When the injury kept me from running, it was a no brainer to pick up more on the bike. These past few months it’s become my solace and outlet for what I can’t get from running.

It’s given me the miles I crave and certainly at a much faster speed than being on foot. It’s offered new challenges and goals. I’ve found that the strength my body built from running has made cycling a rather seamless, easy move for me. I realized I’m kinda good at it and figure with more practice I could be fairly competitive out there.

IMG_20160711_110858

Of course, riding a machine has it’s own “challenges” over just taking my body out on the road and running. Cycling, you get a little rest time at some points, whereas running, you’re on your feet going with no time to take it easy. Both sports demand much physically.

But what I love most? It’s put me back into an endurance sport again. Maybe it’s a sickness? But I love training and putting in long miles.. seriously there’s nothing I look forward to more than a long training ride or run.

I just love the feeling of pouring myself into it and the tired, but exhilarating feeling that comes after I’m done.

Hello everyone I may be an endurance sport junkie. Get her some help 😛

So the question… what do I like best?

I’m in love with both now.

I embrace the challenges that go along with each sport and appreciate the different aspects of them. I mean, really, why settle with just one ? 😉

I look forward to training into both and hopefully doing a duathlon which molds both seamlessly together.

It’s a good fit for me.. I look forward to seeing what I can accomplish in the future in the world of cycling AND running.

Tell me… do you prefer one over the other? What is your favorite athletic activity?

So You Eat Healthy

green and red healthy food

“So you eat healthy?” I heard it behind me but didn’t pay much attention ’cause I was lost in rapture at how totally gorgeous and big the red peppers were. I just assumed in a store full of people that it wasn’t directed at me.

“So you eat healthy?” that broke my concentration in my study of the lovely red peppers. Still grasping one in my hand I turned around looking for the one directing the question now obviously at me.

Then I realized I had to look down somewhat as there was a young man in one of those motorized carts with his gaze fixed on me as he repeated the question again… for the third time.

I glanced at my basket that was full of produce, smiled at him, and said “yeah, for the most part I do eat healthy”

“It’s so hard, isn’t it!” he blurted out

Still clutching a pepper in my hand and stuffing it into the bag, I glanced at him and said “No, I don’t think so. At least it’s not for me now.”

He then started telling me how his “doctor told him he needed to start eating better and healthier” and he was trying but it was just so hard but he knew it was something he had to do for his health.

I offered him some encouraging words and a few suggestions before I left him looking kinda pathetic studying the produce.

I’ll tell you this, if he’s in one of those little carts and he has a doctor making these suggestions to him, it sounds kinda serious. I certainly didn’t probe into the details but it appeared he needed to make some changes for the betterment of his health.

If you know my story and back round, 8 years back my doctor made a suggestion that I might change some things I was doing for my health. Thankfully, I had no health issues or problems that forced me into it. Thankfully, I listened to his advice and made some changes to create a healthier lifestyle for myself.

Sometimes, people wait till it’s to late or they are dealing with issues before they are forced to recognize their bodies aren’t designed to consume to much sugar, fats, processed foods, alcohol etc that contributes to excess fat which in turn leads to all kinds of health related problems and diseases.

Our bodies need good food for health and well being.

It’s not supposed to be something horrible and torturous to eat good nutritionally dense foods. It shouldn’t be viewed as some kind of death sentence.

“I have to eat healthy”

Believe it or not, in time, you lose your desire for so much of the not so nutritionally good foods as you feed your body more healthy foods. You really will begin to crave them and want to eat them and it won’t make you feel like you’re “missing out”

Listen, what you will miss out on for having health problems and other related ills is an energetic life or having a body that is strong and able to do things with your family and for yourself. There are diseases brought on by obesity that you just don’t wanna mess around with. Some of those things can’t be changed and the effects they have on your body are permanent and lasting.

You don’t wanna “miss out” on an active abundant life. That’s what you don’t wanna miss out on.

Learning to pass on foods that don’t build a healthy body shouldn’t be viewed in a negative way.

Your focus should be on caring for your body so you can fully and energetically enjoy the precious life you’ve been given.

I like being able to run and chase little kids and walk stairs and park far from the store and not be huffing and puffing. I like having energy and knowing I can take on things I have to do in my day and not be exhausted from the exertion.

No. I don’t feel like I’m missing out on anything.

But it has taken me some practice, discipline and intentional steps to get where I am.

Can I offer these words of advice to you? If you know you’re carrying excess fat ( and trust me, we ALL know when we are) please don’t wait till you’re at a doctors office and he’s giving you the ultimatum of ” you must do this now or else….”

Begin to take small steps that will lead to bigger changes.

Look for ways to get more movement into your day.

Learn to try a new vegetable. Learn how to cook them different ways ( I love roasting almost everything ! A little olive oil, sea salt and cracked pepper, I’m in heaven 😉

Aim to eventually get veggies in at all your meals.

Understand what proper portion sizes are. I can guarantee, it’s not what you probably think it is.

Learn to eat enough to be satisfied but not stuffed.

Watch your alcohol intake.

Be aware of how much sugar you consume. Sugary drinks are huge offenders.

Stop going through fast food places, or learn to look for healthier options if you do.

Don’t eat when you aren’t hungry. Sounds simple, yet so many people reach for food to comfort them on some level. Find other activities, remove yourself from the kitchen, or call a friend… just do anything to give yourself time to think through why you don’t need to put food in your face.

In time, with repeated practice your new habits will take over leading you to a healthier energetic lifestyle and that’s one decision you won’t regret.

Tell me… is eating healthy hard for you?

Passion, Gold, And Goals

So the Men’s Olympic swimming is over. I now have no life. Seriously. Please tell me I wasn’t the only one hyped up over the incredible energy they delivered? Or the fact that Michael Phelps was this amazing, beautiful machine to watch in the water. Or that I wasn’t the only one who cried watching his “final” swim ( say it isn’t so)

And let’s just pause a minute and give thanks to the camera crews for giving us such good…coverage…. of the men’s swim team. Really, thank you. 😉

Ah, but there have been other exciting things.

This weekend has been track and field and I actually got to see the women’s marathon this morning. I was impressed when the first 5k was knocked out in about 17 minutes. Yikes. Of course, I was hopeful for our girls from the US (they placed a respectable 6th and 7th out of a field of 160’s I believe) I’m always in awe that they run a marathon ( 26.2 miles) in a little over the time it takes me to run a half marathon. I can’t imagine running those speeds for that long.

Then there was the sprinting, Usian Bolt. The man is like a human explosive.

Sprinting. Short. Sweet. Powerful.

And it doesn’t take much time to view 😉

Of course, I must mention the gymnastics. USA women totally crushed it. I am always in awe at these tiny dynamos that can throw their bodies around and do these crazy and complex moves.

I don’t see my 6’0 body doing stuff like that haha

Every athlete at the Olympics was there because they had a passion, and they pursued it, and they became the best student of what they were doing. They invested countless hours, sacrifice and dedication to their sport.

We can learn from them.

I found this quote from Michael Phelps that resonated with me :

“I found something I love and never gave up.”

We don’t have to wonder how that worked for him. 28 Olympic medals. Most decorated Olympian ever.

Nope, he never gave up.

The majority of us will never be Olympians. We will never come close to knowing the hard work and sacrifice that they invested into their sport.

But I’ll tell you this…. we can all have or find that thing we love and never give up in our pursuit of being better at it. We can become stronger, more skilled, and a better student of that thing that we pursue.

For me right now, it’s cycling. I’m learning I have a lot of strength and power to bring to this sport and it’s now a matter of practice and consistent training to improve my skills. I know I won’t train for the Olympics, but trust me, I will be in races at some point to cut my teeth on and test my skills and passion. My nature is competitive and I will always be looking to improve and be better than I was the day before.

Tell me … what is your passion? Do you have something that challenges you ? Or motivates you to work harder? What’s the “gold” you pursue?

Mental Strength And Lessons From An Olympian

Oh boy. Let’s talk more about the Olympics. Let’s specifically talk about the swimming and how USA has burned up the water in all events.

I dare say…. there isn’t an average, normal, swimmer who hasn’t watched and wondered what it would be like to swim like a human dolphin with that amazing speed, grace and agility.

It makes me painfully aware of my horribly inadequate water skills.

Those athletes didn’t develop that skill overnight. It has taken them years of practice, training, sacrifice, and self discipline to achieve the athletic level they are at today.

It’s also taken a high level of mental toughness and determination as well and that’s what I want to talk to you about today.

I thought I was the only one who caught Michael Phelps sitting and mentally preparing before his swim the other night when that young athlete was shadow boxing in front of him, essentially seeking to break his focus and alter his mental game…. hoody on his head the look he delivered was priceless.

Michael Phelps laser — Ha this version made me laugh

Intentional or not, it was totally priceless.

Obviously, I wasn’t the only one who noticed as the internet blew up with it overnight and meme’s abound with this photo.

Can I just pause here…to publicly admit… he’s seriously my new super hero? Yeah.

Michael Phelps olympic — Do I need words???

michael-phelps-pan-pacs-2014 — His competitors should be afraid….

Ok… enough of that….

What about during the swim, the young athlete, Chad le Clos was focused on Michael by looking at him and not focused on his swim. I’m sure Mr. Phelps was 100% aware of him, but his focus was on the task at hand and what he had to accomplish, not who was next to him.

He had his eyes on the prize.

As an ordinary kind of athlete, I’ve watched with avid interest his preparation and focus before his events.

I study to learn. And this is my take away….

His intensity and focus could be felt.

He tuned out what was around him. Headphones on he was in his zone.

I’d bet you anything, he was already playing that race out in his head.

As we saw with the young competitor shadow boxing in front of him, he didn’t let that shake his focus or composure.

He was fixed on what he was about to do.

I know how I feel before races and how I sort of “get into myself” and just zero in on what I’m about to do. I remember my husband had snapped a pic of me at the start of my last marathon…. ha… I had THE most intense game face 😛

Certainly, the outcome of my race doesn’t involve a gold medal but I’ll tell you I want to do the absolute best I can just as much as that pro athlete wants to perform to the best of their abilities. I have high expectations for myself.

As an athlete mental toughness and strength, I believe, are crucial and almost as important if not more so than the physical aspect of it.

I’ve had to learn to almost get inside myself, my mind, and take myself to a place that envisions doing what I’m going to do.

It leaves zero room for self doubt. None.

I believe that mental toughness carries into all aspects of my life. Yeah, it’s honed through tough physical activities, but there are lots of other daily life events that aren’t easy and I find myself utilizing that mental strength.

So how do you develop this mental muscle?

Practice. Work it like any other muscle.

Have a laser focus on what you are going to do.

Block out distractions.

Believe in yourself. There is no room for doubting your abilities. None.

See the thing before you in your mind and see yourself being successful and accomplishing it.

Don’t talk yourself down…quitting isn’t an option… and success will taste much sweeter.

Determine you will give your all and your personal best.

Understand your mind is a powerful thing and learn to harness it. The more you practice it, the stronger it becomes.

I think after all the training for the marathons, a 50K, and now taking on hard terrain and huge hills cycling, I’d say I have a pretty strong mental focus…but it’s a constant practice and discipline one that I believe I’m always improving on.

The first time I saw this quote, I was a few miles out from finishing a half marathon. Those words gave me strength to push on and reminded me of the tremendous power of my mind…that mental muscle took charge and helped me finish strong.

task

Tell me, do you have tricks or ways of building your mental muscle? Has it helped you? Or… Is this idea foreign to you and something you need to work on?

Olympics And The Average Athletes

train like an athlete

I’m supposed to be writing tonight… but I’m kinda distracted. Why you may ask?

The Olympics are on. This is an event that I don’t care where you are in the world, you’re represented at.

We’re only a couple days in and things are already pretty exciting.

This is a disclaimer… I’m fairly sure the Olympic games will earn more space here in my blog before all is said and done.

First, the amazing and cool thing of having countries from all over the world gathered together is such a beautiful, cultural whirlpool to me. There is such beauty and diversity of the human race.

But the thing that fascinates me the most?

Why, the athletes of course. The best of the best in the world. Bodies that are well toned muscled machines from the labor of their sport. Years, days, and hours of training and a sacrifice that few will ever understand.

It has taken a huge investment in their lives for them to stand in a starting position at the Olympics.

I’m always a bit in awe when I see these athletes and what they are capable of.

For instance, I happened to turn it on today during the ladies cycling event ( well, you know I was glued to watching it 😉

First, the terrain. The were riding up a mountain with more twists and turns than you could count. I’d love to know what the ascent was but they powered it like they were on flat roads, making it look almost effortless although I knew it was far from that.

Then, the descent was fast and “treacherous” as the announcers kept saying. The cyclists could hit speeds of 45-50 miles an hour on twisting roads back down the mountain.

One cyclist lost control and went flying. Although injured, she was ok.

USA held the lead until the final 200 yards when the pack of three behind her made a swift over throw and she finished fourth.

I literally cried for her. The finish line in sight. She had held the lead almost the entire race and then so close, to not even place for a medal.

I could not imagine what that felt like. Heart crushing comes to mind.

And there were lots of other exciting events going on too… but that’s not what I’m focusing on tonight.

As awesome as these events are there’s one thing it does for me.

It motivates me, challenges me and makes me wanna push myself more.

No, I will never be an Olympic athlete, nothing remotely close.

But I am an athlete and I fully understand they haven’t gotten to where they are without training for it.

They get up every day and make choices to train their body for the sports they do. They eat well. They rest. They train hard. They live the life with a focus on what they do.

I have the same opportunities to train myself for the sports I enjoy and to improve in them.

I am only in a competition with myself. To get faster. Stronger. More fit. To be better at it than yesterday.

Maybe you too are an “average” athlete out there working it every day. Maybe you have bigger goals. Maybe you have smaller ones. Many of us have that “thing” in our lives that we are working towards.

For me, well ha, I’ve got several ideas on a short and long term goal list.

I want to get over this injury so I can run again. That hinders me from an active pursuit of a duathlon. I want to continue to build my miles cycling pushing my speed and building a lot more endurance. I’m strong on hills but want to build that strength even more. I will continue to do strength training to work my body overall to keep it strong for the sports I pursue.

After watching such amazing swimmers during the Olympics it makes me want to work on that skill in my athletic life. Triathlon someday? Maybe. I have some friends nudging me that way.

And overall, I want to represent the ordinary “middle aged” person who can be athletic and strong. (although my husband always informs me I’m not “ordinary” 😉

If you want to do something, you can.

Ah, but that thought skates into mental toughness, a strong will, and lots of determination that are best saved for another post.

Tell me… are you an “average” athlete? Perhaps you’re even better than that. Tell me about your sport and why you push yourself to be better.

So You Hate Exercise

hate exercise

I’ve heard it all now at this point. The exercise jokes. The good natured teasing. The “hey can you do this?” as friends share crazy exercise stunts with me. My son calls me when he needs muscles for a project. If I mention needing something from the store I’m told “well, run and go get it” Recently with the Pokémon Go games going on my sons are asking me if I want to walk 5/10K’s to “help them out” …..

Ah yes… and you know what? I love it.

Exercise has made me strong and fit and able to do things in the rest of my life when I’m not exercising. When I’m jokingly told to run to the store for something, I honestly know I could do it. When I’m asked to help lift heavy things, I know my body has been trained and I can respond and do the task at hand.

I haven’t always embraced the workouts or been excited for the new adventure for the day.

Oh no.

I grumbled. I whined to myself. I found excuses. I pondered ways to wiggle out of doing it. I hated how hard it was. I didn’t like how my heart felt like it was going to explode out of my chest or my legs felt like rubber.

No, I wasn’t a huge fan of working out.

And from what I’ve gathered, a lot of you aren’t either. You cite many of the same reasons.

I’ve talked to so many people, trying to encourage them, that if they just start, just take the steps to do something every day they will be on their way.

It isn’t easy. I won’t lie. You have to intentionally get your body dressed, up and out for whatever fun activity you have planned.

exercise motivation

You have to determine that your workout is just as important as the breakfast your going to eat, or the job you will go to, or the grocery shopping you will do or anything else.

That, is a very intentional move my friends.

I talked to a young friend recently whom I hadn’t chatted with in awhile. He told me he had gotten into a routine, going to the gym, and that weeks on vacation had derailed him. But, as he was eager to tell me, “I could hardly wait to get back to it. I know you always told me I could get to that point ( of wanting to do it) but I had to get started to understand that”

He was a former ” I hate exercise” person.

I know others who were in that club and who have come to the other side 😉

I think, there are some common threads that the former “I hate exercise” club members have in common ( I included myself in this club too)

There is a desire, a wish, to improve and be better.
The individual learns to ( daily) power through any excuses and go get the job done.
They are realistic and start with small goals and gradually increase their activity.
They select something they enjoy doing, want to do, and look forward to doing.
They understand they are in a competition with no one but themselves.
Set backs can happen and you just get right back at it again.
Strength isn’t built in a day and you learn to appreciate your body for the amazing machine it is as it adapts to the demands you put on it.
You recognize that giving your body purposeful movement isn’t to be viewed as a negative, but rather, a way to show love to it.
You begin to love the changes and all the energy you get from your exercise.

Perhaps even now, you are still in that club, but you have the desire to change. Awesome!

Consider these things as you make that move:

Be patient with yourself. Rome wasn’t built in a day.

Commit to the process. Make no excuses. None. ( unless you are honestly ill or injured )

Pick an activity you WANT to do. Heck, pick a couple. I think variety is what keeps you from getting bored. Not only that, multiple activities work all of your body.

Buy the right gear or equipment for your new activity. Even now nothing makes me more excited to get to my activity than knowing I have something new to wear 😉

Focus on the day you are in and just do that day.

Celebrate yourself when you are done. It’s ok to tell yourself “good job!” I mean, honestly, when I come flying back in from a run or miles on my bike, I have no one standing there cheerleading my efforts. It’s ok to be proud of yourself for getting out and getting it done.

Share your accomplishments on social media. Not only do you have accountability, whether you realize it or not, you will be an encouragement to someone else.

Finally, learn to view exercise as a way to love your body and to celebrate all the amazing things it can do.

What motivated you to start exercising? Has it been easy to stay with it?

exercise benefits

So I May Be A Cyclist

How did it happen? How did I go from nothing… to walking… to lifting some weights and other heavy objects… to running… and then landing on a bike? And then… alternating doing it all?

Like… one sport isn’t enough ??

Evidently not.

I may be a bit of an overachiever. Or at least I have some bigger aspirations to see myself do more than I may have originally thought.

Ok.. so the cycling thing.

I’ve kinda just fallen into it almost by default. I’ve shared before I had gotten a cheapy mountain bike to use for cross training on days I might not run.

There were weeks the bike sat doing nothing. I was happy in my little running world.

Then I’d zip off for 7-10 miles and that would be that.

Until… a stupid injury entered the picture and sidelined the running ( it is still there… cycling doesn’t seem to make it any worse or hurt me… running stirs it up again…sooo… yeah enough on that nagging topic)

So the injury put me on the bike more. It gave me freedom, the miles I craved, the ability to still do some endurance work and more speed than my legs on land could generate.

Fast forward through two cheap bikes till I got my first “real” road bike 2 months ago.

She’s so pretty and we’ve become amazing friends.

Like all new relationships, we took some time to get to know one another. So for a week I kept mileage short and just got the overall feel of my new wheels under me.

After that, the fun and games began.

Miles started getting longer. I started to take bigger hills. Pushing myself faster. Loving the challenges of working hard. Really loving flying off hills pushing the speed limit 😉

Sweat flying, heart beating strong, legs working… the thrill of feeling my body respond to what I’m doing.. watching the world fly by… powered by only… by.. me.

I’m learning all the strength I’ve built on the road running and all the indoor strength training is having big payoffs on the bike. I think with more training I’m going to be kind of beast like with this cycling thing.

Once you get the bike.. and then the bug gets you… you start doing stuff like this….