EVERYTHING I NEEDED TO KNOW ABOUT LIFE I LEARNED ON THE LONG RUN

I publish three posts a week on this blog. My blog writing process usually includes cramming all three posts into one day on a Sunday while all my household chores go untouched.

Writing is the easy part for me. It's coming up with three new and interesting topics each week that is harder. I usually keep my mind open to ideas all week and text myself if anything comes to mind. Then when I sit down to write on Saturday and Sunday, I review my notes and start writing. Sometimes before I begin to write I have no idea what I will write about and wonder if I will be able to crank out another three posts. Inevitability it all comes together by Sunday night and I am all set for the week. 

Last weekend I had an incredibly full and busy Saturday and then a long run planned for Sunday. I wrote two of the blogs on Sunday morning but my mind was going blank for today's post. With two blog posts done I hit the streets in Fort Worth for an eight mile training run for the Cowtown half marathon in February. There is nothing like a long run to get those creative juices flowing. I came up with the idea for the post and wrote it mostly in my head over those eight miles. If only I had a voice recorder I may not have had the hard part of translating it all to the keyboard once I returned home. 

What did I think about on my long run this week? I thought a lot about how running teaches us life lessons and the parallels between life and the long run. 

EVERYTHING I NEEDED TO KNOW ABOUT LIFE I LEARNED ON THE LONG RUN.

YOU CAN'T RUSH PROGRESS

You can't rush progress or results. If you try to go out too fast you will lose steam. It you try to increase your miles too soon you could risk injury. It's detrimental to do too much too soon. A better strategy for life and the long run is to take things slowly and progress as you are ready. Slow and steady may not win the race, but it gets us across the finish line happy and healthy.

YOU NEED TO PUT IN THE WORK TO REAP THE REWARDS

Have you ever showed up for a race untrained? I have and it makes for a miserable experience. In order to reap the rewards you have to put in the daily work. It's the consistent hard work over weeks, months and years that pays off in the end. You can't cut corners on the path to success. Consistency is the key.

YOU NEED TO REST AFTER WORKING HARD

After a long run it's best to take a rest day or two. You have to recover after putting in hard work. You just can't keep grinding without a break. Work hard then recover hard, both in running and in life. Schedule a massage, take a vacation, lock the bathroom door while you take a bubble bath. Work hard, recover, repeat. 

BE IN THE MOMENT

On a long run it's not a good idea to think about how much farther you have to go. You'll do best to focus on the mile you are in. Appreciate where you are, don't focus too much on how far you have to go to reach your goals. Focus on the things you need to do right now to move yourself towards your goals.

ACHIEVING HARD THINGS GIVES YOU CONFIDENCE, CONFIDENCE HELPS YOU TO ACHIEVE HARD THINGS

One of the great life lessons that running teaches us is that we can do hard things. Remember the first time you ran one mile or a 5K? It seemed like an impossible feat. Then you did it. Then you knew you could do it. Then you realized you could do more. Then you did more. Achieving hard things gives you confidence, confidence helps you achieve hard things. Get out of your comfort zone and try new things that seem hard. You never know what you are capable of, you may surprise yourself. 

IT'S A MENTAL GAME

As much as running is physical, it is mental. Whether you think you can or you think you can't, you're right. Sure, you need to be prepared, but a positive mindset and a few well placed mantras can get you through the tough times during a long run. Keep your chin up, look for the bright side, stay positive and you'll do great on that run and in life.

YOU HAVE TO BE FLEXIBLE WITH YOUR PLANS

As a running coach I will tell you that the best training plan is one that is dynamic, one that changes over time as you do. It's impossible to know sixteen weeks in advance exactly how your body will respond to various training. In life and the long run, have a plan, but be flexible. Life changes. Stay consistent but have flexibility in the path to get there. 

WHEN EVERYTHING IS GOING WELL YOU CAN GO AT IT ALONE, BUT WHEN TIMES GET TOUGH IT'S BETTER WITH FRIENDS

A long run can be a lonely run and when things are going well, you can surely do it alone, but when times get tough the support of running friends can help you through those tough miles. Whether it's a cheering family member on the sidelines, a friend joining for you for the last five miles or words of wisdom from a loved one that you repeat in your head, lean on your friends when you need them most, ask for help and welcome their support. It's a lesson that will serve you well in running and in life.

YOU CAN'T CONTROL EVERYTHING, TRY TO MAKE THE BEST OF EVERYTHING

You can't control the weather, that loose dog or that jerk that yelled "Run, Forrest, Run" out of his car window at you. It rained during your long run, It was 90 degrees and humid during your race. $hit happens. You can only control the things you can control, for everything else do your best to let it go. 

USE GRATITUDE TO GET THROUGH THE PAIN

Sometimes when I am having a particularly hard run, I try to focus on the things I am thankful for instead of the pain. I have two strong legs and a healthy heart. The weather is nice today. I have the drive and motivation to be out here in the first place. I live in a neighborhood where it is safe to run on the streets. I have enough food to fuel my body for runs. I have enough income to spend some of it on race entries and gear. Shifting my focus to gratitude helps get me through those miles and my life. 

What has running taught you? 

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COACH LEA

10 WAYS TO FINISH STRONG IN 2017

I can't believe it is December already! How was your 2017? As we are approaching the end of the year it's the perfect time to make small changes to finish strong and set yourself up for success in 2018. A lot of people get lost in the craziness of the holidays and decide they will focus on their goals in January, but you can get ahead of the curve by planning for success in 2018 right now.

10 WAYS TO FINISH STRONG IN 2017

1. end of year reflections

Before you even think about making New Year Resolutions for 2018 it's a good idea to take some time to reflect back on 2017. How did it go? What did you accomplish? What went wrong? Where there any missed opportunities? What did you learn? What can you improve? If you spend some time thinking of where you've been, it helps you better set clear concise goals for 2018. It helps to write it down on paper, maybe write a blog post or type it up in a Word document on your computer. Get it out of your head for the biggest impact. I made a PDF worksheet you can download to get you started. 

2. one goal for December

Set one goal for December. Just one. Something you can accomplish by the end of the month. Something achievable. Don't attempt to get too aggressive with your goals (like lose 25 pounds!) or make too many changes at once or you'll risk getting overwhelmed. What is one thing you can accomplish in December that will set you up for success in 2018? Set a goal and make it your focus for December.

3. develop a new daily healthy habit

Whatever goal you choose for December, choose a daily healthy habit that will help you achieve it. If your goal is fat loss maybe you begin a daily walking habit. Start with 5 minutes a day. If your goal is to build a consistent running schedule, maybe you join the Runner's World winter run streak and run at least one mile every day. If you goal is to get stronger, then maybe spend 15 minutes every day on strength training exercises.

Here are some ideas for daily healthy habits that can have a big impact on your health and wellness: Develop a sleep ritual to get 7-8 hours of sleep each night, eat slowly at meals, drink more water, eat more protein or eat more vegetables. Just choose one or two for the whole month and really focus on making your new habit a part of your daily life. Healthy habits + consistency = healthy lifestyle.

4. gratitude journal

Before you go to bed at night take a few minutes to write down 5-10 things you are grateful for that day. Life has its ups and downs but to take a few minutes to reflect on the good and positive (even when things aren't going well) can help lower stress, improve your perspective and can even help you sleep better!

5. be present

When spending time with friends and family focus on your friends and family, not on your Instagram feed. This is something I am currently working on myself. Turn your phone off during meals and social occasions. Consider an entire day or weekend without the internet. I have to remind myself that nothing more important is happening on my phone than what is in front of me now. This holiday season give the gift of your presence.

6. spend quality time with a friends and family

Call an old friend. Make a lunch date. Invite family over for dinner. In this digital world, be the person who makes the effort to keep real world connections. You can follow your old friend on Facebook but there is nothing like sitting across from her (or running next to her) and getting caught up in person.

7. send cards or notes

Our email boxes are flooded but we don't get much in the mail anymore, so it can be a pleasant surprise to receive handwritten cards or notes. It can be in the form of a holiday card or simply a note card. Write out a few sentences and tell someone how much they mean to you. It costs you just a stamp and can make a huge difference in someone's day/life.

8. practice self-care

What does self-care mean to you? Do at least one thing each week that makes you feel good. Take a bubble bath, give yourself a pedicure, get a massage, spend time with friends, read a book or go for a run. Whatever relaxes you in a healthy positive way. Carve out the time for yourself. It not only makes you feel better, it makes everyone around you feel better too. (When mama's happy, everyone's happy.) It's well worth the time investment in yourself.

9. volunteer or give

Speaking of things that make you feel good, think about ways you can give back, either by giving to your favorite charity or volunteering your time. This time of year, I like to go shopping for Toys for Tots and buy toys for kids who would otherwise not have gifts for Christmas. I have also been considering volunteering at the local dog shelter to run or walk with the dogs. (Ollie will be jealous.) 

One easy way I like to give is to download the Charity Mile app. You can earn money for a charity by walking or running! The app makes a donation to your chosen charity for the miles you run or walk. It's a free app and if you are walking or running regularly anyway, it is a no-brainer.

10. plan ahead for January

Now is the time to plan ahead for January. Once you've reflected on 2017, start making your goals and plans for 2018. Need help? I offer nutrition habits coaching online for people who are ready to make lifestyle and eating habits changes that result in long term fat loss. I have a running coaching program online and personal training in Fort Worth for people who want to get stronger to run their first or fastest race. I can help you break through plateaus to get to the next level. I'd love to help you reach your health and fitness goals for 2018. Not ready for coaching? Sign up to receive updates from the strength and running blog for all the running, strength training and nutrition tips for free!

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Supercharge Your New Year Resolutions with End of Year Reflections

I know. It's not even Christmas yet, and I'm already talking about New Year resolutions. Isn't that the way it is nowadays? We pull out the Christmas decorations the day after Halloween, why not start thinking about the new year right after Thanksgiving? 

I don't mean to rush you into making new year resolutions, in fact, I think that it is silly to wait for a day on the calendar to resolve to improve your life. There is no time like the present! You don't have to wait until January to start chasing your dreams. 

I suggest that you don't even think of about New Year Resolutions until you have spent some time reflecting on the past year. Once you look back and think about what has worked for you and what you can do to improve, you'll be in a better position to make clear and concise goals for the new year.

Here are some questions you can ask yourself to get clarity on your goals for the new year. 

1. What did you accomplish this year? Did you set any goals and achieve them? Think about why you were able to accomplish these goals. What actions did you take? What was your mindset along the way? How can you replicate this success for future goals? 

2. What were the highlights of the year? What fun and or exciting things did you do this year? Think about how can replicate or build upon these things in the new year.

3. What disappointed you this year? Was there anything you could have done differently to change the outcome? It's important to be mindful that some things are in your control and some things are out of your control.

4. What changed this year? Did you make any changes in your life? Were they changes you made by choice or changes life threw at you? What was the outcome of those changes? Explore both the good and bad. It's a good time to think about what changes you might want to make for next year. 

5. What were your priorities this year? Did they remain consistent or did your priorities change over the year? What will your priorities be for next year?

6. What did you learn this year? Any life lessons? Any experiences that you grew from? Any mistakes that you learned from? How can you apply that knowledge in the upcoming year?

7. Did you neglect anything this year? Did you have plans or ideas this year that you ignored? Are these things still important to you or have your priorities changed?

8. Did you pick up any new habits this year? Explore both good or bad. What led to new habits? Can you break bad habits or build upon the good ones? 

9. What were your weakness this year? Did they inhibit you? Is your weakness something you need to work on or move away from? 

10. Did you step outside of your comfort zone this year? What did you do that scared you? What was the outcome? How can you use this information to take risks and try new things in the new year? 

Revisiting your successes and failures can be tough. It not only takes time, but it also takes self-awareness. You have to be willing to recognize that there is room for improvement and be ready to put in the work to change if needed. If you take the time to reflect on the past year, you can use what you learned to inform your plans for the new year. You're more likely to meet your new year's goals when you first take the time to review what had worked and hasn't worked for you in the past.

I created a PDF worksheet that you can download, print out and answer the questions. It is helpful to not just think about your answers but to write them out.

Complete the workbook and if you feel comfortable share in the comments what you learned about your goals for the new year! Maybe it can help someone else too.

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COACH LEA

Fun Fitness Quiz to Test Your Knowledge

Happy Friday, Friends! This past Wednesday I set up a booth at a local event to promote my personal training and run coaching services. I always try to make it fun and engaging for the participants, even if they are not yet interested becoming clients. It's fun to meet people and make connections. 

For the event I printed out the Wednesday's holiday hustle workout so they could try it at home. I also created 12 fitness multiple choice questions and people rolled the dice and were asked the corresponding question to the number they rolled. If they got it right (and sometimes even if they got it wrong, because I'm nice) they won a small prize. Who doesn't like prizes? 

It was really fun and I thought the quiz could be a unique way for you to interact with this blog. Take the quiz and see how you do! No pressure, just for fun, you don't need to leave your email or anything to get your results. If you don't like my questions or the answers, please don't send me angry emails if you get one wrong. Deal? Hah. Have questions? I'd love to help. 

How did you do? I hope you had a great week and are gearing up for a relaxing weekend. Are you running this weekend? Hitting the gym? Taking a couple of rest days? I am training for the Fort Worth Cowtown half marathon so I have a long run on the books. 

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Coach Lea