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

The Holiday Hustle: The Eight Minute No-Equipment No-Excuses Workout

Welcome to the latest edition of Workout Wednesday when each week I share a new running or strength training for runners workout, Lately, I've been on a holiday-theme kick. While some people are putting up lights and trees, I've been decorating my blog with holiday workouts and articles. Last week we did the Turkey Burner treadmill workout and the week before I shared all my holiday workouts from last year. 

Today's workout is the Holiday Hustle. No time to workout? No Gym? No equipment? No problem. This no-excuses full body workout takes just eight minutes and you can slide the couch out of the way and do it in your living room. You don't need a lot of space or time to get this workout done.

It's perfect for those busy days this holiday season when you think you don't have time to workout. An eight minute workout is still better than an hour long workout that you intended to do, but never got around to it. Get it? Something is better than nothing. 

If you have some time then maybe run through it twice for a total of 16 minutes or go crazy and do three sets for 24 minutes. You don't even have to do them all at once. Do it in the morning and then again in the evening. The idea is to do something when you think you don't have the time to do anything. No excuses for this one.

Grab a timer or download an interval app on your phone and let's get started.

The Holiday Hustle No Equipment No Excuses Workout. Download a printable PDF of this workout. Save to Pinterest for later.

There are four circuits in the holiday hustle workout. Each circuit consists of two strength moves and a cardio move. Perform each exercise for 30 seconds with no rest between exercises followed by 30 seconds of rest before moving on to the next circuit. You want to move quickly through the exercises while paying attention to proper form.

HOLIDAY HUSTLE: CIRCUIT ONE

ALTERNATING BACK LUNGES

With your feet hip width apart and your toes pointing straight ahead, take a large step backward with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90 degree angle. Do not allow your left knee to move forward past your toe. As you lunge back lift both arms straight in the air in line with your ears. Push back up to starting position and lower your arms. Alternate sides for 30 seconds. 

WALL SIT

Stand against a wall and lower your body to a squat position so that your thighs are parallel to the floor. Keep your back straight, your core engaged and your arms pressed into the wall. Do not rest your hands on your knees or lean forward. Hold in the low position for 30 seconds. (If you can't hold for 30 seconds straight, break it up into 3 sets of 10 seconds or 2 sets of 15 secs with short breaks in between.)

JUMPING JACKS

Just like in gym class (sorry to bring back bad memories...what? just me?) Keep your arms as straight as possible. Perform 30 seconds of jumping jacks to get your heart rate up. 

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT TWO

CHAIR BACK INCLINE PUSH UPS

Push a chair with a medium to high back up against a wall for stability. With your body in a straight line from your shoulders to ankles and your core engaged get in the standard straight arm plank position with your hands gripping the top of the chair. Bend your arms to lower your chest towards the chair. Straighten your arms to press back up to starting position. Repeat for 30 seconds.

CHAIR TRICEP DIPS

Push the back of your chair against the wall for stability. Sit in the chair. Move your body forward so you are holding yourself up on the front edge of the chair with your arms straight while keeping your back close to the chair. Slowly bend your elbows to lower your body in front of the chair. Elbows should point directly behind you, not out to the sides. Straighten your arms to return to the starting position. Repeat for 30 seconds.

HIGH KNEES

Stand up straight with your feet hip width apart. Jump from one foot to the other while using your core to lift your knee to hip height. Swing your arms with each rep. Touch the ground with the balls of your feet quickly moving back and forth between legs for 30 seconds. 

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT THREE

SQUATS

Start with your feet hip width apart, your toes pointing forward, your back straight and chest up. Push your hips back and lower your body until your thighs are parallel to the floor (or as low as your flexibility allows) like you are sitting in a chair. In the low position engage your core, squeeze your glutes and push up to standing while putting your weight into your heels. Repeat for 30 seconds

ALTERNATING STEP UPS

Stand facing the chair. Starting with your right leg step up on the bench pressing your weight into your heel. Lift your left leg off the ground and drive your knee up towards your chest then rest your left leg on the chair. Step your left leg back to the ground, followed by your right leg. Repeat on other leg. Repeat for 30 seconds

BUTT KICKS

Stand with your feet shoulder width apart and feet pointing straight ahead. Jump up and kick your right heel to your butt, then your left, while being careful not to arch your back. Move quickly, land softly on the balls of your feet and repeat for 30 seconds with control.

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT FOUR

ELBOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core (brace your stomach like someone is about to punch you). Hold it tight. Be careful not to sink your hips or raise your butt in the air. Do not clasp your hands in front of you. Keep your neck neutral. Hold for 30 seconds. If you can not hold for 30 seconds, break it up into two 15 second reps or three 10 second reps. More tips on proper form on planks in this blog post.

ALTERNATING SIDE PLANK

With a straight arm lift yourself up into a side plank position. Your shoulders should be stacked directly over your wrists so that your arm is straight up and down (not at an angle). Don't allow your hips to drop. Lower yourself to a straight arm plank with both arms on the ground then switch to the other side. Repeat for 30 seconds.

MOUNTAIN CLIMBERS

Start in a straight arm plank position with shoulders directly over wrists. Bring one knee up to the chest, then jump back to plank position and repeat with opposite foot. Move as quickly as possible while keeping your core engaged and back straight. Repeat for 30 seconds. 

Rest and repeat!

No time to exercise? Give this holiday hustle workout a try and let me know how it goes.

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COACH LEA
 

THE TURKEY BURNER RUNNING WORKOUT

Welcome to the latest edition of Workout Wednesday, when each week I share a new running or strength training workout. Last week I shared three holiday-themed workouts to get you through the season. 

Tomorrow is Thanksgiving in the United States, so I thought it would be fun to do a turkey-themed running workout! This is a quick and efficient workout that can be done in under 30 minutes on a treadmill or on the street with a timer. Get it done on Thanksgiving morning or anytime over the long weekend. Maybe you can even recruit your family for a fun holiday-themed workout where everyone works at their own ability. 

It's important to me to note while I call this workout the turkey burner, it is not intended as punishment for your Thanksgiving dinner. You don't need to workout any longer or harder than usual because you may indulge over the holiday. Enjoy your meal with your family. Really enjoy it. Then go back to your normal healthy way of eating the very next meal.

We don't have to pay penance for our food with extra long or hard workouts. Exercise is not punishment. We want exercise to be something we do because it make us feel good, it makes us feel strong and capable. If we associate exercise with punishment then it will be hard to ever learn to enjoy it. No one ever enjoys punishment. 

This workout is a fun way to incorporate the holiday into your workout. Maybe you'd prefer to run a 5K turkey trot in your community or take a walk with your family after dinner. Maybe Thanksgiving Day will be your rest day and once things settle down, you'll go for a run or do Yoga to clear your head after a busy weekend. Move your body in a way that you enjoy and is meaningful to you. Be thankful for that pumping heart, that healthy body and those two strong legs that carry you through a workout.

The Turkey Burner Running Workout - Save to Pinterest for Later! Download a Printable PDF of this workout.

THE APPETIZER

The appetizer is your warm up. Pre-heat your body just like you would the stove. Take as much time as you need to get warm before getting into the workout. Walk or jog for a few minutes before you start to burn the turkey. I recommend this dynamic warm up before starting any running workout.

THE SALAD

Let's get that turkey burning. In case you haven't figured it out yet, you're the turkey in this scenerio. Ha. Run for 30 seconds at near max effort. It should feel hard to get through the 30 seconds, you should be breathing heavily, unable to speak complete sentences, maybe you can get a word out between breaths. You're working hard. 

Then slow to a brisk walk or an easy jog for 90 seconds. Allow your heart-rate to come back back down. Those 90 seconds go by fast, get ready to repeat 3 more times for a total of 4 work and 4 rest intervals. 

THE MAIN COURSE

How do you feel? Let's gobble this main course! Start off with three minutes of an easy jog followed by three minutes at a moderate pace. You should working hard at a moderate pace, but not so hard that you can't maintain it for three minutes. This is not an all-out pace. You should be able to get a few words or a sentence out between breaths, but should be breathing too heavily to have a full conversation without taking gasps of air. 

Recover for two minutes with a brisk walk or jog and prepare to up the pace again. For your next work interval you will move a little faster than your three minute work interval, but less than an all-out pace. You should be working hard, but moving at a pace that you can maintain for two minutes. 

You have one minute to recover with a jog or brisk walk before burning up the turkey with your final working minute. Your last work interval should be close to an all-out max effort. It's your last push, make it count. 

THE DESSERT

Whew, you did it! Now it's time to recover and bring that heart-rate back down to normal. Walk until you are breathing normally again. 

If you want to learn more about how to pace yourself based on the talk-test, check out this blog post for more clarity. It's important that you always work at your own fitness level. Please never try to follow arbitrary paces from workouts on the internet. If you pace your work intervals using the talk-test you will always be sure to work at your own fitness level. Pushing the pace outside of your current fitness levels can lead to injuries. Just say no to internet workouts that assign specific paces for your run intervals. 

THE COUCH (AKA RECOVERY)

Be sure to recover after hard workouts. Remember that it is during rest (not during the workout) that we get stronger and faster. If you don't allow your body the time to recover from hard workouts you won't ever see the true potential from your efforts. Run easy or rest a day or two after hard interval workouts like this one. Don't attempt hard workouts back to back. Aim for seven to eight hours of sleep and fuel your body with healthy carbs, proteins and fats for best results. 

Questions? I'd love to help. 

COACH LEA

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