In the last two decades, I’ve completed about 40 races, ranging from 5k to half marathons. From street runs to trail races to obstacle courses, each race brought fun and challenges. My mission? To share these lessons learned from running races so you can increase your joy and decrease the challenges! Please enjoy 5 lessons learned from 20 years of recreational racing!
Lesson 1: Adaptability, Your Race Day Mantra
Expect the unexpected. Each race, unpredictable by nature, teaches adaptability. Stay agile and open to change, ready to tackle whatever comes your way. Remember, while distances are fixed, weather and terrain aren’t. Monitor conditions and pack accordingly.
For instance, I’ve tackled the Dallas Spartan Beast, a 21k obstacle race, seven times. In Texas, October weather is a wildcard. One year, rain turned the course to mud, slowing everyone down. Another year, frost brought its own challenges. Be ready for anything and don’t be afraid to pack extra gear.
Lesson 2: Navigation, Know Your Course
Races are generally well-marked, but it’s not foolproof. Research the route beforehand. A screenshot of the map could save you from detours. I learned this the hard way during the Swamp Stomp Half Marathon. Missing a turn cost me extra miles. A simple map check could’ve avoided that.
Lesson 3: Preparation, The Key to Success
Train appropriately for your distance. For a 5k, prepare a month in advance; a 10k, two months; and for a half marathon, at least three months. Adequate preparation prevents injuries and enhances enjoyment.
I recall the Army 10-Miler that I did about a decade ago. Despite signing up early, injuries marred my training. I still ran it, but with tremendous pain that forced me to walk a lot of it. In hindsight, I should’ve sought medical advice sooner. If you feel persistent pain during training, consult a doctor. Don’t let it escalate.
Lesson 4: Teamwork Makes the Dream Work
Training and racing with friends or a run club can be incredibly rewarding. Shared struggles lead to strong bonds. While living in Washington D.C., I ran the George Washington Parkway Classic 10 Miler with friends annually. Having a team makes training more enjoyable and keeps you accountable. Most importantly, it makes race day so much more fun and satisfying! I get just as happy when my friends cross the line and don their medals as when I do myself!
Lesson 5: Embrace The Joy of Racing
I hope you have enjoyed the lessons learned from running races. Signing up for races can be a travel opportunity, a way to bond with friends, and a tool for staying fit. My 40 races over 20 years have been pivotal in maintaining my fitness into my 40s. Racing builds tenacity, adaptability, and physical strength. It’s not just about crossing the finish line; it’s about the journey, the experiences, and the friendships forged along the way. Embrace the joy of racing!
We’ve all heard the saying, “Failing to plan is planning to fail,” and it couldn’t be more true when it comes to our daily meals. Meal planning and prep are the secret ingredients in the recipe for a healthier, more organized life. Not only does it save you time and money, but it also ensures that you’re making nutritious choices consistently. So, if you’re ready to embark on a journey towards better eating habits, join us as we explore the ins and outs of meal planning and prep for success.
Why Meal Planning Matters
Let’s begin by understanding why meal planning is so crucial to achieving your health and wellness goals. Here are a few compelling reasons:
Saves Time
When you plan your meals in advance, you won’t have to scramble to figure out what to eat for breakfast, lunch, or dinner every day. This time-saving can make your daily routine much smoother.
Healthy Choices
Meal planning allows you to make conscious decisions about your food choices. You’re less likely to opt for unhealthy fast food or convenience meals when you have nutritious options ready to go.
Saves Money
By planning your meals, you can create a shopping list and buy only what you need. This reduces food waste and helps you stick to your budget.
Portions
Planning your meals also helps you with portion sizes, which can make it easier and more automated to divvy up food in reasonable portions.
Getting Started with Meal Planning
Now that we understand the importance of meal planning, let’s discuss some practical steps to get started:
Step 1- Set Clear Goals
Before you begin, identify your health and dietary goals. Whether you want to lose weight, gain muscle, or simply eat healthier, having a clear objective will guide your meal planning decisions.
Step 2 – Create a Weekly Schedule
Start by creating a weekly meal schedule. Include breakfast, lunch, dinner, and any snacks you plan to have. Make sure to account for any special occasions or dining out.
Step 3: Build a Recipe Bank
Compile a list of your favorite healthy recipes. These can be from cookbooks, websites, or family recipes. Having a variety of go-to meals makes planning easier and keeps your taste buds excited.
Step 4: Plan Your Meals
Using your weekly schedule and recipe bank, plan your meals for the week. Consider incorporating a mix of protein, vegetables, and whole grains to ensure a balanced diet. Don’t forget to check your pantry and fridge for ingredients you already have.
Based on your meal plan, create a shopping list. Organize it by categories (e.g., produce, dairy, protein) to make your grocery trip more efficient.
The Art of Meal Prepping
With your meal plan in hand, it’s time to move on to the meal prep phase. Here’s how to become a meal prep pro:
Set Aside Time
Dedicate a specific day and time each week for meal prep. This consistency will make it a habit rather than a chore.
Gather Your Tools
Make sure you have the necessary kitchen tools and containers for storing your prepped meals. Investing in good-quality containers is a worthwhile expense.
Batch Cooking
Prepare ingredients in batches. For example, cook a large batch of quinoa or brown rice that can be used in multiple meals throughout the week. Roast a tray of mixed vegetables or grill chicken breasts in bulk.
Tips for Meal Planning Success
Here are some additional tips to help you stay on track with your meal planning and prepping journey:
Stay Flexible: Life can be unpredictable, so be prepared to adjust your meal plan if needed. It’s okay to swap meals or adjust portion sizes as circumstances change.
Use Leftovers Creatively: Don’t let leftovers go to waste. Get creative and transform them into new dishes. For instance, yesterday’s roasted veggies can become a delicious stir-fry today.
Prep Snacks: Include healthy snacks like pre-cut veggies, fruit, or Greek yogurt in your meal prep. Having nutritious snacks readily available will curb unhealthy cravings.
Try Theme Nights: Make meal planning fun by incorporating theme nights like Taco Tuesday or Meatless Mondays. It adds variety to your meals and makes planning enjoyable.
Involve the Family: If you’re not meal planning for yourself alone, involve your family in the process. Get their input on meal choices and make it a family activity.
Stay Organized: Keep a meal planning journal or use a meal planning app to stay organized. It can help you track your progress and remember your favorite recipes.
Staying Motivated
Staying motivated throughout your meal planning journey is key to long-term success. Here are some motivational tips to keep you going:
Celebrate Small Wins: Acknowledge your achievements, no matter how small they may seem. Every healthy meal you prepare is a step in the right direction.
Find Inspiration: Follow food bloggers, watch cooking shows, or join social media groups dedicated to healthy eating. Surround yourself with inspiration.
Get Support: Share your meal planning goals with friends or family members. Having a support system can provide encouragement and accountability.
Track Your Progress: Keep a food diary to track how meal planning and prepping are positively impacting your health. Seeing your progress on paper can be motivating.
Treat Yourself: Occasionally treat yourself to a favorite meal or dessert. It’s all about balance, and a small indulgence now and then won’t derail your progress.
Conclusion
Meal planning and prep are powerful tools that can transform your eating habits and contribute to a healthier, more organized lifestyle. By setting clear goals, creating a meal plan, and mastering the art of meal prep, you’ll be well on your way to success. Remember, it’s not about perfection but about progress. So, take it one meal at a time, celebrate your victories, and savor the benefits of a well-planned, nutritious diet. Your future self will thank you for it. Happy meal planning!
Obstacle course races (OCRs) have taken the fitness world by storm, offering a challenging and fun way to test one’s physical and mental limits. For beginners, the thought of participating in an OCR can be daunting. But with the right training program, even novices can conquer the course with confidence. This guide provides a comprehensive training plan tailored for beginners.
1. Understanding the Basics of OCR
What is an OCR?: An obstacle course race is a competitive event where participants navigate a series of physical challenges, ranging from climbing walls to crawling under barbed wire.
Types of Obstacles: Common obstacles include rope climbs, monkey bars, heavy object carries, and mud pits.
Race Lengths: OCRs can vary in length, from short sprints of 3-5 km to longer challenges exceeding 20 km.
2. Setting Realistic Goals
Determine Your Why: Understand your motivation. Is it to complete the race, compete against others, or challenge yourself?
Set Achievable Targets: As a beginner, focus on finishing the race rather than achieving a specific time.
3. Components of an Effective Training Program
Strength Training: Build muscle endurance and power to tackle obstacles.
Cardiovascular Endurance: Improve stamina to run between obstacles.
Flexibility: Enhance mobility to prevent injuries and navigate challenges with ease.
Mental Toughness: Develop a strong mindset to push through tough moments.
4. Weekly Training Breakdown
Weeks 1-4: Building a Foundation
Monday: Strength training focusing on compound movements like squats and deadlifts.
Tuesday: 30-minute steady-state run.
Wednesday: Rest or active recovery with stretching.
Thursday: Circuit training with bodyweight exercises.
Friday: 40-minute interval run.
Saturday: Flexibility exercises and yoga.
Sunday: Rest.
Weeks 5-8: Introducing Specificity
Monday: Strength training with obstacle-specific exercises, e.g., pull-ups for rope climbs.
Balanced Diet: Consume a mix of carbohydrates, proteins, and fats.
Stay Hydrated: Drink water throughout the day and consider electrolyte solutions during long training sessions.
Recovery: Post-workout nutrition is crucial. Consider protein shakes or a balanced meal after intense sessions.
6. Gear Up
Footwear: Invest in OCR-specific trail shoes that offer grip and drainage.
Clothing: Wear moisture-wicking and quick-drying fabrics.
Gloves: Some prefer gloves for better grip on obstacles.
7. Mastering Obstacle Techniques
Grip Strength: Crucial for obstacles like monkey bars. Practice hanging exercises.
Climbing: Learn basic climbing techniques for walls and ropes.
Crawling: Practice bear crawls and army crawls for low obstacles.
8. Importance of Rest and Recovery
Listen to Your Body: Overtraining can lead to injuries.
Active Recovery: Engage in low-intensity activities like walking or swimming.
Sleep: Ensure 7-9 hours of sleep for optimal recovery.
9. Joining an OCR Community
Training Groups: Find local groups to train with and learn from experienced racers.
Online Forums: Join OCR forums to share experiences and get advice.
10. Race Day Tips
Arrive Early: Familiarize yourself with the venue.
Warm-Up: Engage in dynamic stretching before the race.
Pace Yourself: It’s not a sprint; conserve energy for challenging obstacles.
Enjoy the Experience: Embrace the challenge and have fun!
Conclusion
Preparing for an obstacle course race as a beginner might seem overwhelming, but with the right training program, dedication, and mindset, you can confidently tackle any challenge that comes your way. Remember to enjoy the journey, celebrate small victories, and most importantly, have fun on race day!
FAQs
How long should I train for an OCR?
Ideally, a 12-week program is sufficient for beginners.
Can I train for an OCR at home?
Yes, many bodyweight exercises and running can be done without a gym.
What if I can’t complete an obstacle?
Most races offer penalty laps or exercises for missed obstacles.
How do I improve grip strength?
Hanging exercises, farmer’s walks, and grip tools can help.
Is it okay to walk during the race?
Absolutely! Many participants walk between obstacles.
What should I eat before the race?
A balanced meal with carbs, protein, and fats 2-3 hours before the race.
How do I prevent injuries?
Proper warm-up, listening to your body, and not pushing beyond limits can help.
Can I participate in an OCR without prior experience?
Yes, but training will enhance your experience and performance.
In today’s fast-paced world, snacking has become an integral part of our daily diet. However, with the plethora of options available, making healthy choices can be daunting. Here’s a guide to help you navigate the world of snacks and make healthier decisions.
1. Read the Nutrition Label
Before grabbing that snack bar or packet of chips, take a moment to read the nutrition label. Look for snacks that are low in saturated fats, sugars, and sodium. The fewer the ingredients, the better.
2. Prioritize Whole Foods
Opt for snacks made from whole foods like fruits, vegetables, nuts, and seeds. These foods are not only nutritious but also provide essential vitamins and minerals.
3. Watch the Sugar Content
Many snacks, even those labeled as “healthy,” can be laden with hidden sugars. Avoid snacks that list sugar or its variants (like high fructose corn syrup) among the first few ingredients.
4. Choose Protein-Rich Snacks
Protein can help you feel full and provide sustained energy. Consider snacks like Greek yogurt, almonds, or a slice of turkey. Try to include something with protein with every snack.
5. Stay Hydrated
Sometimes, our bodies confuse thirst with hunger. Before reaching for a snack, drink a glass of water. It might just quench your “hunger.”
6. Plan Ahead: How to Choose Healthy Snacks for Busy Days
If you know you’ll be out for the day, pack some healthy snacks. Buy in bulk and stock your pantry or desk drawer at work. This way, you won’t be tempted by less healthy options when hunger strikes.
7. Experiment and Explore
Don’t get stuck in a snack rut. Try new fruits, different nuts, or a novel healthy snack product. Create a Pinterest board to help hang on to great ideas when you see them. Variety can keep your snack game strong and exciting.
8. Listen to Your Body
Lastly, snack when you’re genuinely hungry, not just because you’re bored or stressed. Learn to recognize true hunger cues and respond to them with a nutritious choice.
9. Read and Nourish Your Mind
Keep exploring and reading more about healthy snacking. Sometimes you don’t get all the answers you need in one place. Keep an open mind and be willing to learn and try new things. One of my favorite websites to explore is Cooking Light / Eating Well. Here’s a great article you can check out today for more inspiration, called “The 10 Best Healthy Snacks for Weight Loss, According to a Dietitian.”
In conclusion, choosing healthy snacks is an art that requires a little bit of intention and planning. By following the tips above, you can ensure that your snacking habits support your overall health and well-being.
I am writing this post from Oklahoma City, where I am currently staying for the weekend! I have a 13 mile Spartan Obstacle Course Race in 3 weeks so not-working-out was NOT an option this weekend. Working out while on the road can sometimes be a little tricky but I was determined to fit it in. Here are some simple strategies and relatable advice for fitness and nutrition things for how to race prep while on vacation.
Arriving and Getting Settled in at The Ellison
My daughter is a competitive rower and she had a regatta (a race) in Oklahoma City this weekend. I took Friday and Monday off school, booked a flight, and packed my bags because I love watching her race! I arrived in OKC Friday evening and settled in to The Ellison, a beautiful boutique hotel towards the northside. As I got out of the taxi, I received the most welcome surprise! A Whole Foods right next door to the hotel! I walked over and stocked up on some healthy snacks and treats! I picked up baby oranges, trail mix, yogurts, Justin’s nut butter pouches, protein bars, and other healthy treats for us.
The Ellison Has A Freaking Awesome Hotel Gym
On the way back from Whole Foods, I swung by the hotel gym and got another fabulous surprise. The hotel gym was 1,000 times better in person than it looked in the pictures! Which is usually the other way around, by the way! WOW. This gym is stacked. Well done to Marriott, the Ellison architects, or whoever designed this hotel gym! Wondering if they hired an actual fitness pro to decide this gym’s layout and equipment selection!
The Ellison Hotel Gym
It’s got everything you could want in a hotel gym and it’s all brand new. Cardio row is next to floor-to-ceiling windows overlooking a quiet city street and a high school track. To the left is a pulley multi-rig with pull up bars, 2 stacks, and all the attachments. To the left of that are 2 full shelves of dumbbells from 5s to 50s. Next to that, a rack with kettlebells up to 40, assorted med balls, stability balls, foam rollers, and a BOSU. In the middle of the room – a handful of machines. This well designed room is also stocked with clean towels, antibac wipes, bottled water, and free headphones. So pumped. Literally. So excited to workout here!
Dinner at the Ellison
When I got back to the room, yet another pleasant surprise was waiting for me on the room service menu. They actually had grilled chicken and veggies as one of their options! I was not expecting that. Usually room service menus have nothing but greasy bar food! SO hell yes, I ordered the chicken and got in my PJs and put on Netflix. Dinner arrived and it was delicious! My only regret is not getting a quick pic to throw on the blog! I was too hangry at the time. I demolished it in 30 seconds flat. Would highly recommend it though!
Planning My Race Prep Workouts
Now that I had a full belly and all the logistics squared away, I planned my workouts. My daughter had 3 races the next day, with the first at 9:30. With a little Google map sleuthing, I learned there was a great paved trail next to the Oklahoma River. So I decided to make Saturday my long run day, and Sunday and Monday would be lifting days. My goal was to get to the course an hour before the first race and put up a few miles.
The Long Run Along the Oklahoma River
I arrived at the venue in time to say hi to my daughter before she launched her boat. Then I warmed up. Nothing fancy. Just a few minutes of jogging. Then some range of motion drills 20 each of things like high knees, butt kicks, arm hugs, and leg side swings. I took off heading east, towards the starting line of the race. I was able to run next to the river while watching several races that were already underway.
Rowers are Beasts
Rowing is such a hardcore sport! I admire rowers so much for the grit, tenacity, teamwork, and mental toughness it takes to be good at it! What a great inspiring place for me to do a training run alongside these high caliber athletes!
I needed to be on the bridge by the festival area to see my daughter’s heat. So I planned my first 3 mile running loop to be a long out-and-back stretch of steady state running. Then I added some interval passes over the bridge to add some intensity and incline. This also let me stay close to the bridge because her heat was coming up! Then I paused the run around 4 miles to make sure I didn’t miss her boat coming through. She and her partner crushed it in the 4k pair event! After they passed through, I took off again to finish my own race. I ended up getting exactly 5 miles total in just under one hour, which I considered to be a huge success.
Oklahoma River Run 5 Miles
Recovery Time
After her race and my run, I headed back to the hotel. I was able to shower, eat, and relax before her second race. I stretched out my legs and foam rolled a little in my room. Then I loaded up on water and electrolytes, and headed to the pool. The rooftop pool at the Ellison is small but aesthetically perfect. Half the deck is shaded by a pergola with squishy seating. Adjacent the pool area is full sun, tucked in with a fence and cozy, with plenty of cushioned loungers. The whole area is clean, sparkly, and comfy.
The Ellison Rooftop Pool
It was the perfect place to recover from a long run and busy life lately! If you have teacher friends, please be sure to check on them and their mental health in October! We’re about 7 weeks into the school year right now and this is where school sometimes hits a major slump.
By October, the newness of the new year has worn off. The new school year honeymoon is over. We’re close to the end of the 9 week term, which adds stress to both kids and teachers. School is truly starting to feel like a grind at this point. So anyways, shout out to teachers hanging on by a thread in October! Take care of yourselves and hang in there, friends! Work out, do the self-care, and take a couple days off if you need to!
Finding a Balance of Discipline and Indulgence on Vacation
Speaking of self-care and balancing discipline with indulgence… On this trip, I tried to have a balance of discipline and “living a little” when on vacation. I chose the grilled chicken and veggies and water the first night and it was definitely delicious and nutritious. I chose that meal on purpose because I knew I had a long run the next morning. It was going to be hot out there and I wanted to feel as good as I could. In that case I prioritized feeling good for the next day’s workout, instead of enjoying indulgence in the moment.
The next night I swung the opposite way. I chose a yummy indulgent meal of Pan Roasted Scallops. On my final night, I door dashed steak with mushrooms and garlic mashed potatoes and enjoyed a glass of wine with it. All of these meals were amazing for different reasons.
I love eating healthy and I love eating indulgent food. Sometimes those two co-exist and sometimes they don’t. Having a balance and staying focused on your goals can help you figure out when to stay sharp or to let loose.
So Grateful for a Break!
Altogether, I am super grateful for a break. I had 2 days off, cheered my daughter and her team on, and had some great workouts and meals. This weekend filled up my bucket and I feel refreshed. I was able to stay on track with race prep while on vacation and also relax too!
Fitness and Race Prep Success While Traveling Summary
To summarize, here are the things I did to set myself up for fitness success when I landed in OKC:
Made a plan shortly after I landed.I scoped out the hotel gym and realized I could have some really great workouts there. I made my “macro plan” – saying what type of workout I will do on which day. Saturday run. Sunday/Monday lift.
Then I took the macro plan and made it more micro. I figured out when and where I could get my long run done. I set a goal for that long run distance. I was able to support my daughter and also get my workout in as well.
I further laid out the micro plans by deciding I would lift weights on Sunday and Monday. I will employ a complementary split schedule, which I will detail more in the next blog post!
I walked to a grocery store and bought a few basic snack items for me and my daughter. This gave us good quality fuel for our athletic endeavors that weekend. Even when traveling, it’s possible to eat and snack nutritiously.
Have a balance of discipline and living a little for exercise, nutrition, and exploring a new city.
Thanks for checking out this blog post about staying on track with race prep even while traveling. That Spartan race is coming up in 3 weeks whether I’m ready or not! It’ll be a lot more fun if I’m ready of course!
Do Your Research
I believe that you can both stay on track with how to race prep on vacation and live a little at the same time. The best thing to do to have it all is do your research before you get there. If having a well stocked gym matters to you, check out the pictures before you book and keep your fingers crossed. Sometimes you end up pleasantly surprised that the gym in reality is even better than the pictures!
Thank you to The Ellison for providing wonderful amenities like a gym that exceeds expectations, healthy and indulgent menu options, and a fabulous rooftop pool! I have thoroughly enjoyed my time here at this hotel and in OKC!
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There comes a time in every fitness enthusiast’s life where a break becomes inevitable. Be it due to illness, traveling, personal commitments, injuries, or simply a dip in motivation. Regardless of the reason, returning to a regular workout routine after an extended pause can be daunting. The goal of this article is to present some different approaches you can take to hit the reset button and get back to a regular workout routine.
This is not only meant to be helpful to others but also for myself this week! I recently caught some virus, no doubt from teaching high school. It got me good. For about 10 days, I had extreme fatigue, nausea, dizziness, and muscle aches. I never got a confirmed diagnosis, but covid and flu are already making the rounds at school and I had several students email in to ask for make up work and tell me they had either or.
So it’s safe to say I probably had one of those. Other than taking off just 1 day of work, I was able to continue most normal functions like teaching and taking care of my kids and household. What I did not have energy for, however, was my normal workout routine, which usually consists of 4-5 days a week of lifting, running, and yoga sessions. I usually wake up extra early to workout before work, but during this illness, I needed that extra sleep just to keep going. In the last 2 weeks, I have logged just 3 workouts – one of them a lifting session, and 2 long (ish) runs (a 6 miler and a 4 miler, both extremely slow). I am so ready to get back to normal but it’s hard to get back! So here are some of the things I will be telling myself and doing to reset this week, starting tomorrow (Monday!).
1. Mental Preparations: Resetting the Mindset
Start with the mind, then go for the body!
Acceptance: The first step to restarting is acceptance. So what? You got sick, got busy, had an injury, insert whatever. And you took a break. It is OKAY! What’s important is the resolve to start again.
Set Realistic Goals: It sucks for a couple days, but temporarily lower your expectations. My first workout back a few days ago was nowhere near the length, intensity, or rigor of my normal workouts. Oh well. I still got in there and did a few things. My first workout back consisted of jogging on the treadmill for 20 minutes then 3×10 “light” trap bar deadlifts and assisted pullups and pushups. Then I foam rolled and stretched. Stuff like that is usually my “warmup.” This week it felt like an outrageous challenge. I was so weak! Itonly took about 40 minutes until I threw in the towel. But I’m back, baby. I got back in the gym and broke a sweat and now I’m ready to get moving again.
Visualize Success: You know how it usually feels compared to how it feels right now. The only way to get back to normal is one day at a time – consistency X feeling better. It may take a couple weeks to fully kick a virus. Or get back to consistency. So what. Keep visualizing your success and getting back on track.
2. Physical Preparations: Dial it Back a Little
Jumping straight into your old routine might do more harm than good. Here’s how to prepare your body for the renewed physical activity. Start lighter, less intense, and shorter. Build back up gradually.
Start Slow: Begin with low-impact exercises to get your body accustomed. Activities like walking, cycling, or jogging can be great starting points.
Focus on Flexibility: We cannot emphasize enough the importance of flexibility. Incorporate stretching exercises in your routine.
Strength Training is Key: Before you intensify your workouts, work on building foundational muscle strength. Use lighter weights and gradually increase as your body adapts. Aim for sets of 3-15 or 3-10 with light-ish weights.
Listen to Your Body: It’s crucial to remain in tune with your body’s signals. If something feels off, or if there’s unusual pain, it’s a sign to slow down.
3. Consistency Over Intensity: Establishing a Sustainable Routine
It’s tempting to make up for lost time by diving deep and going crazy in the weight room when you first get back, but consistency should be your watchword.
Draft a Schedule: Allocate specific days and times for your workouts. Knowing you have a set routine makes it easier to stay committed.
Rest is Crucial: Understand that recovery days are as essential as workout days. It allows muscles to repair and reduces the risk of injuries.
Zoom Out to the Big Picture: Remember, working out and moving your body is “for life.” Missing a week, two weeks, a month, just a drop in the bucket. Commit to lifelong fitness and you’ll gain the valuable perspective that this is a journey, not a destination.
The Takeaway:
The journey back to regular workouts after a hiatus is mental as much as it is physical. It is A-OKAY to lower your expectations for a little while to get yourself back on track. It is equally okay if you do not have the same level of energy and intensity that you usually do when you first get back. Just take it one day at a time and keep the eye on the prize of consistency and being a “lifelong exerciser.” Everything else will fall into place. Just keep moving.
Have you ever felt that rush of excitement when you start a new workout routine? That’s motivation. Now, have you ever felt that dragging feeling of not wanting to hit the gym, but you went anyway? That’s discipline. Let’s talk about why, when it comes to consistency in working out, discipline almost always beats motivation.
1. Motivation is a Feeling, Discipline is a Choice.
We all know feelings are fickle. One day you might be pumped to do an hour-long workout, and the next, you can’t even muster the energy to put on your sneakers. Relying on motivation alone is like depending on the weather – unpredictable. Discipline, however, is a conscious choice. It means deciding to work out even when you don’t “feel” like it.
2. Discipline Builds Habits; Motivation Doesn’t.
When you consistently push through the times when you’re not motivated, you’re building a habit. Habits, once established, become second nature. Think about brushing your teeth; you don’t need to be motivated to do it, right? You just do it out of habit. That’s the power of discipline. Over time, you might just find yourself working out without even thinking about it!
3. Motivation is External; Discipline is Internal.
Often, motivation comes from external sources: a looming beach vacation, a friend’s wedding, or a new year’s resolution. These external motivators might push you for a while, but what happens when they’re gone? Discipline, on the other hand, is an internal force. It’s a commitment you make to yourself. It’s more enduring because it’s not tied to external events or circumstances.
4. Discipline Leads to Results.
Let’s be real. If you only worked out when you felt motivated, how often would that be? Once a week? Maybe twice on a good week? But if you’re disciplined and stick to a routine, you’ll see progress, which in turn, can spark its own form of motivation. It’s a positive feedback loop!
5. Discipline Prepares You for Life’s Ups and Downs.
Life isn’t always smooth sailing. There will be days when everything seems to be working against your workout routine: unexpected work, family emergencies, or just a bad day. If you’re always waiting for the perfect conditions (a.k.a. motivation), you’ll find an excuse to skip. But if you have discipline? You’ll work out despite the challenges.
Discipline Beats Motivation: The Takeaway
It’s great to feel motivated. There’s nothing like that burst of energy and enthusiasm. But remember, motivation is fleeting. It’s the spark, not the fuel. For the long haul, for real, consistent results, discipline is your best friend.
Next time you’re feeling low on motivation and considering skipping that workout, remind yourself of the choice you have. Choose discipline, and you’ll be choosing a path to consistent progress and better health.
In today’s fast-paced world, ensuring you’re eating nutritious meals can seem like an impossible task. However, the secret to consistent, healthy eating isn’t elusive; it’s all about meal planning. With a bit of strategy and a touch of creativity, anyone can master the art of meal planning. In this guide, we’ll uncover three straightforward steps to help you meal plan effectively, ensuring you not only eat well but also save time and money.
1. Understand Your Dietary Needs
Evaluate Your Current Diet: Before diving into meal planning, take a week to track what you eat. Understand where you might be lacking nutritionally. Are you getting enough protein? Too many carbs? Not enough veggies? Understanding your current habits is the first step towards creating a more balanced diet.
Consult Dietary Guidelines: It’s essential to be aware of general dietary recommendations for your age, gender, and activity level. For instance, the average adult needs a certain amount of vitamins and minerals daily. Tailor your meal plan to meet these guidelines.
Factor in Personal Preferences: Just because something is nutritious doesn’t mean you’ll want to eat it. Make sure your meal plan includes foods you enjoy. This will make sticking to it much easier.
2. Schedule and Strategize
Choose Your Planning Period: Some people prefer to plan meals weekly, while others like looking a month ahead. Choose what works best for you. Remember, consistency is key.
Diversify Your Meals: Variety is not only the spice of life but also key to a balanced diet. Make it a point to introduce new recipes and ingredients regularly. This will ensure you get a range of nutrients and prevent mealtime monotony.
Plan for Leftovers: Cooking every day can be exhausting. Why not double a recipe and have leftovers for the next day? It’s a time-saving strategy many meal-planners swear by.
3. Efficient Grocery Shopping
Make a Detailed List: Based on your meal plan, create a comprehensive grocery list. Organize it by categories (produce, dairy, grains) to make your shopping trip more efficient.
Stick to the Perimeter: Typically, the healthiest foods in a grocery store, like fresh produce, meats, and dairy, are located along the perimeter. Shop these areas first before venturing into the aisles.
Buy in Bulk: Purchasing items like grains, nuts, and seeds in bulk can save money. Plus, having these staples on hand can simplify future meal planning.
4. Smart Storage and Prepping Tips for Meal Planning
Utilize Clear Containers: Storing ingredients in clear containers allows you to see what you have at a glance, reducing waste and making meal prep more straightforward. I love this glass set with dividers and stackable lids….
Prep Ahead: After shopping, wash and chop veggies or marinate proteins. This up-front effort can save heaps of time during the week.
Label Everything: Especially if you’re freezing meals, labeling containers with the date and meal name can be a lifesaver. This ensures you always know what’s ready to eat.
5. Don’t Forget Snacks and Drinks
Plan Healthy Snacks: Meal planning isn’t just about main courses. Don’t forget to plan for nutritious snacks that align with your dietary goals.
Stay Hydrated: Remember to drink enough water throughout the day. Often, our bodies can mistake thirst for hunger.
6. Adapt and Adjust
Review and Refine: At the end of your planning period, evaluate what worked and what didn’t. Were certain meals a hit? Did some recipes take too long? Use this feedback for future planning.
Stay Flexible: Life is unpredictable. If a day doesn’t go as planned, don’t stress. Move meals around if necessary.
7. Engage with the Meal Planning Community
Join Online Groups: Many online communities and forums are dedicated to meal planning. Join these groups for inspiration, advice, and support.
I recently found this great site, Budget Bytes, and have been working my way through their awesome meal planning guides! Check them out!
Share Your Successes: Got a recipe that’s a hit? Share it! By engaging with others, you’ll find new ideas and keep the process exciting.
Conclusion
Effective meal planning isn’t about rigid restrictions or culinary perfection; it’s about preparation, strategy, and flexibility. By understanding your dietary needs, scheduling smartly, and shopping efficiently, you’ll set yourself up for nutritional success. Remember, every good meal plan begins with a commitment to healthier choices. With these three easy steps, you’re well on your way to better eating habits, a healthier lifestyle, and, of course, delicious meals. Happy planning!
1. Supercharge Your Metabolism by Working Out Early
Starting the day with a workout can jumpstart your metabolism, allowing you to burn more calories throughout the day. An early workout means that the calorie burn doesn’t stop when the workout ends. The afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC), ensures that your body continues to burn calories at a heightened rate even post-workout.
2. Boost Mental Clarity and Focus
Exercise releases endorphins, which are natural mood lifters. By working out early, you’re setting the stage for a day filled with increased focus, clarity, and productivity. Many professionals swear by their morning workouts as their secret weapon to tackle challenging projects and make crucial decisions.
3. Cultivate a Consistent Routine
Morning workouts can easily become a non-negotiable habit. By setting your alarm a little earlier and committing to your routine, you create a sense of discipline. This can spill over into other areas of your life, fostering a stronger commitment to personal and professional goals.
4. Experience Quieter, More Focused Workouts
Early birds often find that gyms, trails, streets, and group fitness classes are less crowded in the morning. This offers a more personal and uninterrupted workout experience. Less waiting for machines or navigating through crowds, just pure focus on your exercise regime.
5. Improve Sleep Quality
Engaging in morning workouts can promote better sleep at night. A study revealed that individuals who exercise in the morning experience deeper, more restorative sleep compared to those who exercise later in the day. Plus, by working out early, you’re not energizing your body too close to bedtime, which can interfere with sleep.
6. Unlock Time for Other Priorities
By knocking out your workout first thing in the morning, you free up time later in the day for other priorities. This can be particularly beneficial for parents, professionals, and anyone with a packed schedule. Instead of trying to squeeze in a workout amidst a slew of other tasks, you’ve already ticked it off your to-do list.
7. Foster a Positive Mindset
Exercise is a known mood booster. By starting the day with a dose of positivity, you’re more likely to maintain this mindset throughout the day. Whether it’s a challenging work project or an unexpected obstacle, having started your day on a positive note can help you navigate challenges with a clearer, more positive perspective.
8. Harness the Power of Nature
For those who prefer outdoor workouts, the early morning offers a fresh, invigorating environment. Whether it’s the chirping of birds, the quiet rustle of leaves, or the serenity of a sunrise, nature in the morning can provide an unparalleled backdrop to any workout, adding a layer of tranquility and peace to the experience.
9. Amplify Long-term Health Benefits
Consistent early morning workouts can lead to long-term health benefits. Regular exercise can lower the risk of chronic diseases, improve heart health, and boost overall well-being. By establishing an early workout routine, you’re laying the foundation for a healthier future, ensuring that you’re not just living longer, but also living better.
Early Morning Running
BioLite No Bounce Headlamp is a Must
Just one last tip to impart for anybody starting a new early morning running routine. Get a headlamp ASAP! I have tried many different brands over the years and finally found the one that is the BEST for running – the BioLite No Bounce 330. It’s rechargeable, has a thin profile, lots of different light settings, and is very comfortable. It truly doesn’t bounce. I forget it’s there but I am grateful for the light it provides on the very early runs! It’s also great for safety because cars coming towards you can see you better from far away.
Conclusion
Working out early is a force multiplier for your life. You will feel better, be more productive at work, and enjoy many health benefits by being consistent with your exercise routine.
Thinking about signing up for a race soon? Let finding this article be your sign from the universe to just do it! Already signed up? Great! Let’s go! Let’s get right to the point of this article, which is of course, how to get organized and prepare for any race.
Overview
Race medals display rack
It doesn’t matter whether your race is a 5k or a 100k, you will need to sit down and get organized. This process involves a few key steps, which we will break down in detail below.
Establish your timeline for training.
Assess your current capabilities.
Determine your goals.
Build your macro chart.
Figure out your weekly workouts.
Commitment and consistency.
Establish Your Timeline for Training
Start by taking your race date and plugging it on a calendar. From there, work your way backwards and count how many weeks you have to prepare. When I create this chart for myself or clients, I like to use a new google doc and build a table, creating a row for each week I have for training til race day. You can use any calendar that works for you though!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
Today!
2
3
4
5
6
7
8
5k Race!
Assess Your Current Capabilities
If your race was today, how do you think you’d do? It’s absolutely okay to not be race ready today, but it’s good to get a feel for how big the gap is between where you are now and where you want to be on race day with your fitness and endurance. If you already have a base of being able to run 3 miles without stopping right now, then you can start your mileage build up plan there!
Remember to gradually build, week by week. A good rule of thumb is around 10-15% increase at most each week. Meaning, you don’t go from 3 miles to 6 in one week! Something more like 3 to 3.5 or 4 would be much wiser. Make your increases incrementally to help you safely build endurance over time.
This is also a great time to think about visiting the doctor or getting some new blood work done IF it’s been a really long time since you’ve been or if you’ve had any health concerns since your last race.
Determine Your Goals
Are you trying to set a PR (personal record) for this particular distance? Or just finish without being miserable and sore for a week? Or something else in between? Having a clear vision for what your goals are will help you with planning your training. If you are trying to run fast and be competitive in this race, your training runs will need to be more intense and at faster paces. If you are just happy to finish and don’t care if you’re the last across the line, then your training runs will need to focus on just gradually building up the duration of your runs, with less emphasis on speed or tempo runs.
Build Your Macro Chart
This is where you figure out a rhythm for your training sessions. One successful method is to try to do similar workouts on similar days each week. This gives you structure and helps you with consistency week after week. For example, Saturdays are my “long run” days, because I have more time on the weekend. Here’s an example from an 8 week build up for a 5k race:
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race!
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Next, drill down a little on that chart and add detail to those workout plans. So for example, in the chart above, ST is strength training, so now we need to fill in what to do for strength training for a Monday or a Wednesday in any particular week. Decide what the warm up will be, followed by the exercises and how many sets/reps/how heavy each will be. Finally include some foam rolling and stretches in the cool down section.
Do the same for the run days, and think about what those will look like. Will you do all your training at the same place? Out and backs? Loops? Or mix it up every time? Invite some friends? How will you measure it? Distance, time, or both?
Another great tip is to start a notebook to keep track of your different workouts and runs. Write down details to keep track of your weights lifted or run times for each training run.
Commitment and Consistency
As you start getting organized, you will also feel more confident in knowing you are laying out a framework to stay committed and consistent to the process. You can’t cheat race prep! It takes weeks and weeks to build changes in the body that will make it possible to be race ready!
These changes happen in multiple body systems, such as the cardiovascular system. You have to increase the ability for your heart and lungs and blood vessels to work together to help you last that long. Your musculoskeletal system has to have time and regular workouts to build up muscle strength and endurance as well as connective tissue such as ligaments and tendons. The safest way to build up your mileage is a slow and gradual increase, week after week, month after month. Commit to consistency and let your planning charts be part of your accountability!
Conclusion for How to Prepare for Any Race
Preparing for a race doesn’t have to be complicated. Hopefully with these simple steps, you can take action today and start getting ready to not only finish your race, but also enjoy it! Embrace the process of training and knowing there are no shortcuts or easy hacks. But commitment and consistency will take you all the way. Good luck and please connect with me and share pictures or stories of your race day success!
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