52 Healthy Weeks: Week 2 and I FAILED!

I have to eat my words. This is what I said last week when I told you about week 1 of my 52 healthy habits.

“I know that when I write here that I am going to get up at 5:30 and that alarm goes off at the crack of dark thirty, I’ll have some accountability to not turn off my alarm clock and go back to bed, because I really don’t want to write a post next week telling you that I failed. See how that works? I just created some accountability. ”

— http://www.leagendersfitness.com/news/2017/1/16/52-healthy-habits-week-1-early-to-rise

My week 1 goal was to get up at 5:30am to work on my blog, business or to workout. I know getting up at 5:30 is always hard for me in the beginning. In retrospect, I probably should have started week 1 with something easier in order to build confidence before tackling the hard things. Here is how it went. My internal dialogue:

Monday:

Alarm at 5:30. "Ah, I can go back to bed this morning. I have all week to make it happen. Nothing wrong with having to report that I got off to a slow start on Monday and then kicked ass the rest of the week." Back to bed.

Tuesday:

Alarm at 5:30am. "It is still early in the week. I'll get up tomorrow morning for sure." Back to bed.

Wednesday:

I accidently changed my alarm sound on my phone to something softer and much less annoying than the typical iPhone ringtone. I think this helps as not to so abruptly jolt me out of a deep sleep. It was a happy accident.

I had some blog work that I needed to get done and I got up to finish it. Hubby and I took Ollie for a walk early in the morning and I got so much work done towards my goals. When I was driving to work I had that "runner's high" feeling of euphoria, even though I didn't even run. "Getting up early rocks. I am going to do this forever!"

Thursday:

"Ugh. I don't have anything important to do. I can go back to bed today" Back to bed. Totally forgot something important. Unlike yesterday, I didn't have a clear plan on what I was going to work on in the morning

Friday:

"Why start now? I'll start over next week." Back to bed.

Saturday:

I teach bootcamp on Saturday mornings at 8am and I don't like to rush before camp. I want plenty of time to eat breakfast, make sure I have my workouts and equipment in order and drink coffee before I go. I easily got up early because I knew I had to. It wasn't a choice. 

LESSONS LEARNED:

So, I didn't do so well, but I am committed to learning from my mistakes from this past week and improving next week. Here's what I learned from my failure this week.

• Set the alarm to a soft ringtone.
• Have a clear plan for the morning's work. When I had specific things I wanted to accomplish on Wednesday, I got up to get them done. This week before bed I am going to write myself a to-do list for the work I want to accomplish in the morning.
• My 'start over Monday' mindset from Friday is always something I warn my clients against. It's a trap. There is always another Monday. With this mindset you can push your goals off forever. Start today. Start now. 
• View getting up early as something that is not a choice, but something I have to do, like on Saturday. I got up easier because I had things I wanted to accomplish and I knew sleeping in wasn't an option.

It is never fun to tell you that I failed, but it is real life and it happens to everyone, even the trainers and coaches. If you didn't quite accomplish what you wanted to last week, every day is new day to start over. 

TIME TO TAKE MY OWN ADVICE

I went to a wedding last weekend and one of the ladies at my table asked me about my blog. She said, "Oh, I wish I could run." I gave my usual advice: "You can! Most reasonably healthy people can start to learn to run. But here's the catch. It sucks at first. Like really sucks. So you have to commit to being consistent during that early hard phase. When it's hard and you can't breathe and your legs hate you, you have to do it anyway. This phase can last a few months, but if you commit to regular practice, you will eventually get past it and then running becomes enjoyable. Most people who love to run first went through that early hard phase. You just have to stay faithful in the hard times that it will get better."

Then it hit me. My advice on getting through the hard phase in running applies to everything. It applies to getting up early. Fight through the sucky-phase until it becomes a habit. It might take awhile, but I just 'do it anyway' in the beginning and it will be become routine. Time to take my own advice.

I feel prepared to tackle it again next week...and I seriously don't want to type another blog next week about how I didn't make it happen, so let's do this!

WEEK 2: TRACK CALORIES/MACROS IN MYFITNESSPAL

On to week 2. Since my week 1 habit didn't 'stick" and is still a work in progress, I am going to do something relatively easy for me for week 2. Something I know I can accomplish while I continue to work on week one. 

I am going to log my meals into MyFitnessPal. I am not a big believer in tracking every morsel that I eat for the rest of my life. It can become cumbersome and for someone like me who leans towards an 'all-or-nothing' mindset, putting too much emphasis on tracking can throw off my healthy balance if I become too attached to meeting certain numbers. With that being said, I think it is a good idea to track occasionally so I know where I stand. My meals don't drastically change from day to day or week to week, so if I log my calories for a week or two, It gives me a pretty good idea if I am on track. 

I am not looking to lose any weight, but I am experimenting with a macro-cycling program to see how it affects my body composition. For week 2 I will track my meals in MyFitnessPal every day to establish a baseline. 

What are your goals for the week?

Like this post? Please consider sharing.

Tweet

Coach Lea

Build a Home Gym on any Budget

I work out at home in the #shredshed but it is not your typical home gym. We went all-out and built our ideal gym environment in a separate building on our property. Since I am a trainer, it is part home gym, part private studio. I can train clients in a studio environment without the monthly overhead. For me, spending more on building my own gym made sense. (Although I do miss the pool and sauna at the big box gym.) 

There are a lot of benefits of a home gym. You eliminate the commute so you can get your workout done faster. After an initial investment of basic equipment, you don't have to pay a monthly fee so you could save money in the long run. You never have to wait to use equipment, wipe someone else's sweat off equipment or elbow strangers in the weight room. 

I understand that not everyone has the budget or desire to spend a lot of money on their home gym, so whether you are on a shoestring budget or if money's no object, let's talk about what you'll need to build your own version of the #shredshed.

This post contains affiliate links which means If you buy from my links I make a (very) small percentage of the sale at no additional cost to you. It helps with the running (pun intended) of this blog.

THE BASICS

You don't need a lot of equipment to get started building your own home gym. Whether you make some room in your garage, clear out a spare bedroom or build a gym in your backyard, with a few basic essentials you will have everything you need to get started. You can always add on with additional equipment later. 

FLAT BENCH

An affordable simple flat bench is all you need to get started, it's what we use in the ShredShed. It doesn't take up much room and can be easily moved around and out of the way. You can upgrade by buying an adjustable bench with leg extension if you have the space. 

FREE WEIGHTS

Choose three different dumbbell weights to start. For women just starting out, I recommend 8, 10, 15 pound dumbbells. You can always add heavier weights as you get stronger. If you are already working out, purchase weights according to your current fitness level.

STABILITY BALL

A stability ball is an inexpensive way to add an unstable surface to challenge your balance and help strengthen your stabilizing muscles and joints. Check out my stability ball workout for some ideas to get started.

RESISTANCE BANDS

Resistance bands are great for when you're traveling, but also are an inexpensive way to add resistance to your workouts. Check out my resistance band workouts for some ideas to get started

EXERCISE MAT

If you are working out on hardwood or tile floors you will want to have an exercise mat for floor exercises. You could opt for a roll-up mat or a foam floor tiles.

I also recommend a timer and a foam roller. 

ADD VARIETY

Once you get started on your home gym, you may find you want to add a little variety to your workouts. While not a necessity, these are some nice-to-own pieces of equipment in your home gym depending on your fitness goals and abilities. 

KETTLEBELLS

Kettlebells are ideal equipment for functional training. With kettlebells you can do whole body movements in a strength and cardio workout in one. 

BARBELL

A barbell can be a great tool for building strength. The ShredShed has both a barbell with adjustable plates and a weighted exercise bar. They each can be beneficial depending on your goals.

MEDICINE BALLS

I recommend an 8 or 10 lb medicine ball to add some variety to your workout. It can be used for strength, power or stability workouts. Check out my medicine ball workout for some ideas.

BOSU BALL

The BOSU ball is a fun addition to any home gym. BOSU stands for BOth Sides Up. One side is flat plastic and the other is a half rubber dome. The BOSU ball adds an element of instability to your workouts to challenge your core. Check out my BOSU workout for some ideas.

GO ALL-OUT 

Once you have all the basics covered and added a little variety, there are a few high ticket ticket items that are nice to own if your space and budget will allow. 

SUSPENSION STRAPS (TRX)

I fell in love with my suspension straps as soon as we installed them. They use your own bodyweight as resistance and can challenge you in multiple planes of motion (especially important for runners). You can get a full-body workout incorporating the stabilizers and the core.

TREADMILL

Although I will always profess my love of running outdoors, it is very convenient to have a treadmill available for those days when the daylight or weather is not cooperating with my workout schedule. The treadmill doesn't have to be boring, I put together these boredom busting treadmill workouts to keep things interesting. 

Are you considering a home gym? Any questions? Let me know in the comments.

Like this post? Please consider sharing. 

Tweet

Coach Lea

Hot Tips for Cold Weather Running

I live in Texas so my window of opportunity to write about cold weather running is limited. Last week we had a 30 degree day and a 70 degree day. I pulled out my gloves and hat, only to quickly put them away again. While the weather here is fickle, it does get cold.

I moved to Texas from Pennsylvania largely to get away from the snow and ice. I was 23 at the time and I had just about enough to shoveling the snow out from under my tires, my car locks freezing over and icy road conditions. They don't close the schools and businesses for a drop of snow (or 5 feet) like they do here. You just have to deal with it.

Before I moved here I didn't realize it snowed in Texas. I thought that because it was a southern state, like Florida, that it didn't snow. I was wrong. Obviously we don't get the snow like up north, but it still snows nonetheless. If I would have known it snowed in Texas I may have decided to move somewhere else. Good thing I was fooled because if I didn't move here, I would never have met my husband.

Despite the fact that there is snow in Texas and the temperature can drop quite low, I still want to keep running. I take it indoors on the treadmill all the time, but I prefer to run outdoors, so I try to make it work outside when it is safe to do so.  

1. Dress in Layers

The rule of thumb is to dress for 10-20 degrees warmer than the current temperature, because once you start running, you will warm up considerably. Ideally you would dress in layers. A long sleeve synthetic (aka not cotton) base layer, a warmer zip up on top and if really cold a third layer. You can always remove layers as you go if you get too hot once you start running.

2. Head, Fingers, Knees and Toes

It sounds like a children's song: Head, Fingers, Knees and Toes, but it is a good reminder to cover all exposed skin. We lose heat from our extremities so a hat and gloves go a long way in keeping us warm. For cold and windy days, I like a wear a neck gaiter (either attached to a top or a separate piece) to cover my mouth and nose. 

3. Wear Fitted Clothing

You want to wear clothes that provide both insulation and breathability. Fitted clothing keeps the cold air from creeping in under your clothes. You can layer loose fitting clothes over your first fitted layer.  

4. Avoid cotton socks

Cotton absorbs water and can provide an unfavorable environment for your feet when you sweat. To keep your feet dry and blister free look for socks made from synthetic materials that help wick moisture away from the skin. 

5. Hydrate

It may seem like you don't need to hydrate as much much it is cold but it is just as important as in warm weather running. Hydrate early and often during cold weather runs, just like you would in the heat. 

6. Warm up Indoors

Take five to ten minute and warm up indoors before heading out for a cold weather run. You want to get the blood flowing to your muscles in preparation for your workout. Some jumping jacks, high knees and butt kicks (dynamic stretches) should do the trick. If you like Yoga, also try a few sun salutations to get those muscles warmed up before your run. It may take a little longer to warm up in extremely cold weather so it is important to warm up indoors to prevent injury.

7. Prepare Mentally

Running in cold weather can be uncomfortable, but preparing for it mentally can make it more bearable and make you stronger. I look at it as another opportunity to practice stepping outside my comfort zone. You are building mental toughness (as well as physical toughness) every time you hit the road in uncomfortable situations. Mental toughness is a skill that transcends far beyond your running journey.

Of course, I recommend common sense. In extremely cold, icy or snowy conditions, take your run indoors, schedule a rest day or do some other physical activity inside. Be safe, friends!

Do you run in the cold, take it to the treadmill or take time off until Spring? Will a little preparation, you can run outdoors all winter long! 

Like this post? It helps me when you share or save to Pinterest.

Tweet

Coach Lea

So You Think You Can Run? How to Get Started

If your new year's resolution was to start running you have come to right place. So many times when I tell people what I do, they say to me, "I wish I could run" and I am here to tell that you can.

While your first lap around the block gasping for air might try to convince you otherwise, I am sure if you put in the work required that you can be a successful runner too.

Most people can start running and even (gasp!) learn to enjoy it. I may be a little biased but I think running is the perfect cardiovascular activity for most healthy individuals.

So you think you can run? You can. Just follow a few simple principles and you'll be on your way to healthy, strong, injury-free running journey. 

1. BUY QUALITY RUNNING-SPECIFIC SHOES

This is probably the most important thing you need to do before you start running. Yes, they can be expensive, but it is one of the only big investments into running. This is not the place to cut corners. Go to a speciality store to get help from a knowledgeable store associate if you are not sure what kind of shoes to buy. (Spoiler alert: don't buy them for color.) There are tons of running-related products you could (and will probably want to) buy, but nothing is as essential as a good pair of running-specific shoes. 

2. SET GOALS

Now that you have your shoes it is time to set goals. What do you want to do? Run a 5K? Run a mile without stopping? Run a half marathon? Run a 10 minute mile? You have to know where you want to go in order to make the plans to get there. Having a goal is the first step in staying motivated. When you are working towards a specific goal you have a reason to get everyday and put in the work.

3. BE REALISTIC

One of the biggest mistakes new runners make is that they do too much too soon. It all sounds great in the beginning when you are new and enthusiastic, but if you bite off more than you can chew you'll only increase the chances that you will quit due to overtraining or worse, injury. Slow and steady is the best, safest way to get started. If you think of running as a long-term commitment, you have the rest of your life to get better. Start off with low and slow milage and build slowly over time. Trust me on this one. 

4. BE CONSISTENT

In order to be a better runner you have to run on a regular basis. It will probably be hard at first and you may even want to quit after a few tough runs, but I can promise with consistent running, it will get better. Even if it is just one mile at a time, lacing up those shoes and hitting the pavement on a regular basis is the key to success (just don't forget about #3). 

5. STRENGTH TRAIN

I know you said you wanted to be a runner, not a bodybuilder but adding in regular strength training into your workout schedule will improve your running and reduce your risk of injury. You don't have to spend all day in the gym or grow giant muscles, spending 20-30 minutes 2 or 3 times a week on runner-specific strength moves will do the trick. While running is a fantastic exercise for losing weight and staying heart healthy, we want to build ourselves into well-rounded athletes. Strength training will make you a better, faster, stronger runner. You can find some some workouts to try in the archives.

6. GET SUPPORT

You can usually find support with your family, friends or local community. Join a running group, recruit a friend, hire a coach, start a blog, get a four-legged running partner or find like-minded people online (social media is full of supportive running communities). I'm here to cheer you on. If you tell people your goals and have a support system in place you'll be more likely to stick with your new running program. 

7. START RUNNING

The only thing left to do is lace up your shoes and hit the pavement. My favorite running quote is this one from John Bingham. You think you can run? You can. Just do it. 

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”

— John Bingham

Are you inspired to give it a try? With a little patience and consistency I know you can do it. Let me know if you have any questions. 

Like this post? It helps me when you share. 

Tweet

Coach Lea

5 Things Introverts can Gain from Running with a Group

If you have been considering running with a group but were intimidated by joining strangers for a run, then I am here, as a self-professed introvert, to tell you that running with a group is beneficial for all personality types. Yes, especially for us introvert-types that generally prefer to be alone or just around close friends.

Being an introvert doesn't mean that we don't like people, that we are socially-awkward or even shy. Some might say that I am quiet, but my friends will attest that they can't get me to shut up most of the time. We write, we read, we are creative-types that thrive on alone time in our internal worlds.

An introvert is drained by social situations, while an extrovert is energized by them. We can utilize our strengths as an introvert, step out of our comfort zone, make new friends and have fun while running with a group. I'd argue that introverts have more to gain from running with a group than extroverts. 

5 THINGS INTROVERTS CAN GAIN FROM RUNNING WITH A GROUP

FRIENDSHIP

When you become a part of a running group you have the opportunity to make some like-minded friends. One of the issues introverts have with meeting new people is the dreaded small talk. We crave deeper connections. When you join a group of like-minded people in a running group, you start off on common ground. It is easy to make conversation, jump in on an existing conversation or just listen in. Making new friends comes naturally when you share the same passions.

ACCOUNTABILITY

Often we can feel more accountable to others than we do to ourselves. If we know people are counting on us to show up, we don't want to let them down. We can get stuck in our own heads, in our own internal worlds. A running group can provide the accountability we need to get out and get moving when we might otherwise be stuck in front of our computers or with our nose in a book. 

RUNNING IMPROVEMENTS

While we generally enjoy doing things alone, having others around can push us to new levels. When we run with a group we have the opportunity to run with faster pacers which can elevate our own running. Friendly competition and positive social pressure that comes from running groups can encourage us to push ourselves harder than we would if we were alone. 

MOTIVATION

Running groups come in with their own built-in cheering stations. In all the years I have been running I have rarely seen runners act in a way that wasn't inclusive, supportive and encouraging. Having people around to cheer you on, no matter what your fitness level or ability can be a game changer. One of my favorite things about runners is that when we come together in real-life (IRL as the kids say) there is usually a wide variety of ages, skin colors, sizes and abilities, but we are all the same. We are all runners cheering each other on. 

PERSONALIZED ADVICE

Running groups are usually led by coaches. Running with a group is a great way to get access to a running coach for much less cost (if any) than hiring a personal running coach. The type of advice and recommendations that you can get from running coaches and your fellow runners can be more personalized than what you can read on the internet or in a book.

Being an introvert isn't a character flaw. I am introspective, thoughtful, a writer and a thinker. Those are all wonderful things. I just need to remember to step outside of my comfort zone when I know it is for my own good. Can you relate?

Like this post? Please consider sharing.

Tweet

Coach Lea