Fitness Traps

Happy Tuesday!!  I’m reading a really great self-help book about how to recognize “lifetraps”, those things that trigger you into a negative thinking pattern and how to change your way and mindset before allowing yourself to fall into those patterns.  Just started reading it, but it’s already got me thinking about the ways I deal with things and it’s been helpful.  I feel like I’m on the right path to looking at situations differently.  So a total win!

What it also did was got me thinking about common “fitness traps”, those things that we use as a crutch.  There are all kinds of excuses we allow to become our realities and it just holds us back from doing great things.  Some “fitness traps” are more prevalent at the beginning of our journeys, but others start creeping in as you go along.  I’ve had all of these thoughts at some point and it’s helpful to know ways to get past them and not to let them define you or stop you.  I am no means an expert; I’m just sharing strategies that worked for me personally.

I’m going to start with beginning “fitness traps”.  Next week, I’ll talk about those “traps” that we show up once you’ve being working out for a while.  fitness traps

Fitness Trap #1  “Mommy Guilt”

As a full time working mom, I get this.  You already are away from your child for the better part of the day, only to come home and head out to for another hour or so to go exercise.  The feelings of guilt creep in.  You start thinking, “I should be home.”  ditchtheguilt

How to help overcome these thoughts:

  • Schedule your workouts ahead of time for the week and share them with your family.  The more they know what your schedule looks like the less likely it will feel like it was sprung on them.
  • Ask for support and share why exercising is important to you.  Everyone needs some “me” time.
  • Include your family, when you can!  We do WOD workouts from time, go on walks, etc.
  • Try to find times to workout when it disrupts family like the least.  During the summer, we are a lot less structured, so I run mornings or in the evenings.  During the school year, some days, I go workout right after school; other days, I head out after prepping dinner.
  • It’s a great chance for your spouse and children to hang out without you being there.  That’s a good thing! Just like I enjoy my time alone with Hayden, I know Nick does too.

Fitness Trap #2 “I don’t have time”

With busier and busier schedules, it can seem like it’s almost impossible to fit in just one more thing.  Between work and kid’s schedules, it seems like adding in workout time is just adding to the stress of scheduling it all.  There just doesn’t seem to be enough hours in a day to get it all done. shattertheclockHow to help overcome these thoughts:

  • Plan ahead.  Look at a weekly schedule and find places where you can fit in a quick workout.  For most of us, there are a few gaps of time somewhere.
  • Prep ahead.  Anytime you can prep up the upcoming day, it leaves more time somewhere else.  Prep school lunches and dinner at the same time.  Lay out school clothes for the week on Sundays.  Pick certain days a week that are cleaning and laundry days.  We actually do a load of laundry a day just so we don’t have to spend a day doing it all.
  • Find gaps.  Your child is working on homework, do a quick set of push ups and crunches.  Your child is at (soccer, softball, baseball, etc.) practice.  Run or walk while practice is going on.  If they have practice at a gym, workout while they are at practice.  Hayden would have swim lessons at our local Y and I’d drop her off and workout.  She was having fun and I was getting in a quick workout.
  • Make working out an appointment.  Just like any appointments we make, keep it written down and in stone on your calendar.  Treat all workouts just as important and necessary.

Fitness Trap #3 “I’m too…(fill in any adjective that fits)”

When I first started running, I’d say I’m too slow.  Heck, I still can say it now too.  When I first started taking Body Pump classes, I’m too weak.  When I first start anything new, the “I’m too…” creeps in.  It’s a crutch that can stop you from every taking that first step. silencethevoiceHow to overcome these thoughts:

  • Realize there is always some faster, stronger, etc. than you.  It’s true.  But what does that other person have to do with you and your journey?  Nothing.  Everyone starts from a different point and it’s your job to only be concerned with your goal and your results.
  • Find workout friends who are around your level of fitness.  There is nothing better than the camaraderie that you find when you meet people who have similar goals and fitness levels.   When I signed up for my first half marathon training, I was soooo much slower than everyone else.  I ran a lot of miles chasing the pack.  Once I became more comfortable within the group, I met Christine and Kay.  I was just always right behind them on most of our runs, so it was finally a relief to talk to them. I wasn’t alone now.  They kept an eye out for me on our runs.  It meant a lot to me to have them do that.
  • Use those feelings as fuel.  When I first started BP, I was using the bar and one small plate (2.2 lbs) on each end for a lot of the tracks.  I felt super silly at the beginning.  I kept at it and eventually went to two small plates (4.4 lbs).  Yes, that extra little bit to jump to a medium plate (5.5 lbs.) was too much.  Now, I’m still working to gain weight on my bar. A few weeks ago, I finally did the chest track with a big plate (11 lbs).  It’s taken me almost two years to get to that point, but it’s the progress that keeps me going back.

What are some of those “fitness traps” you had to overcome when you first started exercising?  What are some “fitness traps” you are dealing with now?

For all things fitness and fun:

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Thinking Out Loud

It’s another Thursday and that means I’m thinking out loud.  Let’s just get to it! 🙂Thinking-Out-Loud

I love when a plan comes together.  It’s even better when it comes together quickly.  Within 24 hours, we formed a team of 5 runnergirls to take on the Palmetto 70 next March.  I know it seems a bit early to start planning something for March 2016, but with only 40 teams allowed, we had to jump on it.  Registration opened on the 13th and there were already 17 teams registered by yesterday.  We became the 18th.  Team Van on the Run (our friend, A Co, insists that you must sing it to the tune of Band on the Run every time).  We have an amazing team and we are going to be in for some fun and laughs as we make our way towards Charleston.

Every night, Nick, Hayden and I have been getting into some deep discussion before bed.  Something triggers a conversation and off we go.  For 12 years old, she is a thinker.  I’m surprised often by what she offers in our conversations and she’s got her own opinion and perspective.  She’s open, she respects differences and has a good sense of the world.  I already loved her for who she is becoming, but this whole other side of her that is coming to be is awesome.

Today another step towards a goal of mine comes to be!  Today is the kickoff of the Women’s Only Running School and I will be helping to coach a group of women.  The ability ranges are from walker to beginning runner.  I’m super excited to be doing this!!  I’ve wanted to work towards becoming a running coach and this is a great way to start gaining some experience.  We will meet every Thursday until the beginning of October.  All the women are training for the Women’s Only 5K.

Speaking of new beginnings, I wrote about small changes in running yesterday and it really got me thinking and looking at changes that have recently happened or are happening right now.  It’s sometimes hard to not look backward and not look and see how things used to be, but the real key to change is not to get stuck there, looking backward.  I also have to learn how to look back and be thankful that things that happen brought me to where I am now, but I tend to get hung up on hurt feelings that turn into anger instead.  I have to change that.  I’ve really honestly been that way for as long as I can remember, even as a teenager.  I hold on to the rejection and it sits there.  This whole realization came after Nick and I were talking about how we deal with things completely different.  He just lets those feelings of being hurt go, I keep them. Why do I keep them!?  Why take all that with me?  I’m pretty sure this is going to be a long run discussion with Cara and Christine.  If there is anything that we do best on a long run is to hash through some things.  If nothing else, I more aware and I need to be intentional of what “baggage” I take with me from now on.  Sometimes I wish I wasn’t so aware of things and not such a self reflective thinking person.  I mull over things all the time.  hmmm….2015-07-15 20.53.47

So what is on your mind?  What are you thinking about it? How do you deal with feelings of rejection?

See what other people are thinking about too for Thinking Out Loud Thursday hosted by Running With Spoons.

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Small Changes

One word can cause a lot of stress…change.  For some people, change means moving out of your comfort zone, heading towards uncharted waters of life.  It can bring about stress, uncomfortable feelings and uneasiness.  Change is not always big.  Sometimes it’s small and you barely notice that there is the movement that’s happening.  It takes you from one point to another.  This is the type of change that when you look back realize that it happened but it didn’t cause those feeling of uneasiness.  That’s the kind of change I like to celebrate.  It’s the small changes that add up to become big changes.

I found this on my Timehop this week.  timehoprunningIt was from six years ago when I had just started training for my first half marathon.  I had only been back into running for 6 months and I was just finding my legs again.  We were doing one of our first track workouts and it brought back to so many memories of my track days in junior high school.  The part that I notice the most from my Timehop is the excitement I felt of hitting a timed mile under 9 minutes.  What jumps out to me too is that with the day to day running, I’ve lost sight of the changes that have happened since my first training session.  It’s not about the fact that I now can run faster and in some races, I’ve hit under 8 minute mile paces, it’s about the movement from where I started to where I am now.  It’s about the change that has happened, not the numbers.

When I started running, I had just come off of a bad place.  I was not happy with where I was.  I had to do something big.  I quit smoking in 2008, decided that I need to take control of my life and not just sit by and live it passively.  I could only move forward, move past the past, and try to do small things to lead me to a big change.  And that’s what I did.  I started running.  It gave me the small thing that would lead me to big changes.

Now 6 years later, here I am.  I see what has happened; I lived it.  I have been along through the process but didn’t stop until now to see the big change.  The big change is that I’m healthier, happier, secure in myself and who I am and will continue to become.  I’ve learned through trial and error to trust myself and my instincts.  I’ve become more reflective, more selective, and more intuitive.  Some of that has come with age, of course, but some of it has come from finding me.  Running has given me the outlet to find me.

My goal now is to look for those small changes and see how they are helping to move me toward bigger changes.  I need to continue to find ways to build towards them.  It’s when we look at those small changes that help to lead us in the direction of bigger changes.  I’m excited of the prospect of what is to come!

changequote

What are some small changes that have led you to bigger changes?

One Word Prompt is hosted by Lisa of The Golden Spoons, Janine of Confessions of a Mommyholic, and Marcia of Blogitudes.  Head over to these ladies and see what other bloggers’ are posting!

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The 10 Minute Kicker

Happy day!! I’m joining the Fit Fam today to throw in some suggestions for healthy things that you can do in 10 minutes. These are suggestions that not only your target your physical well being, but your mind and soul. I add in these types of things all the time.  I pick something based on my mood.  These are all simple things, minimal equipment needed, suggestions. The 10 minute kicker!

10minutekicker

1. Stretching

I’m kind of bad about stretching post run, so I try to add in 10 minutes of stretching nightly. I actually lay in my bed and do it. It’s become part of my nightly routine. My fav? I call it Hanging Pigeon. Sit on the bed, turn sideways and hang one leg of the bed. Bend the leg that is still on the bed and lean forward. Great stretch for hips, glute, IT band and hammy!  Here’s another variation:

2. Push ups and crunches

Do 50-100 of each. Break them up into sets, do them all at once. Start at 50, work up to 100. Throw in a one minute plank at the end!

3. A circuit/HIIT/WOD

Call it what you want, but we do these all the time. My daughter and I pick 3-4 different exercises and run through them a few times. We’ve done squats, jumping jacks and pushups. Or bicep curls, high knee kicks, and bicycle crunches. Sometimes we use weights or a kettle bell; other times we don’t.

4. Yoga

Run through Sun Salutation a few times. It’s a great stretch and invigorating too.  Downward Dog is such a great stretch for runners!  Throw in a savasana as icing on the cake.

Picture from Yoganonymous

5. Pamper Yourself

Take a minute and do something for yourself.  Paint your toenails, light a candle and sit and rest, journal, anything that takes about 10 minutes but makes you feel special and brings you some “you” time.

6. Read through quotes

Sometimes something is tugging at my heart or mind. I google a single word or thought all the time and read through quotes to maybe find something that speaks to me. I use what I find almost like a daily intention.

7. Puzzling

You all know I love some puzzle books?! I try to do puzzles daily to help keep my mind working. There is science behind doing daily mind exercises.

8. Coloring

Yes, coloring!! There are a ton of coloring books geared to adults. It is super relaxing and will actually help when you need a creative boost. coloringbook

9. Dance

Put on your favorite music and have an impromptu dance party. Get everyone involved!! This happens a lot at my house. We each pick a song or two and dance away!! We laugh, we do crazy moves and we have fun!! It’s a good workout too! How else will Hayden ever learn about the lawnmower and the sprinkler?? 😉

10. Just walk

A 10 minute walk can do wonders for your mind! Not only do you get in some extra steps, it helps to rejuvenate too! A short walk on a crisp fall day is so good for the soul!

Any quick workouts (physical or mental) that you would suggest? What’s your favorite quick workout? 

Head over to the Fit Fam by visiting Jill Conyers at JillConyers.com, & Jessica Joy at TheFitSwitch.org.

Go be awesome! 🙂

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Friday Five: Do What?!

Happy Friday!!  Hope everyone has had an awesome week and have a great weekend on tap!  It’s time for a Friday Five and this week’s topic is all about fitness trends that I’d never try.  Between Facebook, Twitter, and now Instagram, I am bombarded daily with fitness ideas and trends.  Some of them I think are cool and I would maybe try it if I learned more about it; others leaving me saying “do what?!”.fridayfivedowhat
Trend #1

I’m not sure if it’s a “fitness” trend, but it’s a trend that is blowing up my Instagram…wraps.  Tummy wraps of all kinds.  I see all of these side by side pictures talking about lost inches, less stretch marks, etc.  I’ve never known anyone to try them so I have no personal knowledge about them.  There is just something about them that screams if it is too good to be true, then it probably is.  I’ll stick with my running, Spanx and sucking in my gut.

Trend #2

Prancercise.  Not necessarily a trend as much as a movement that makes me shrug my shoulders and say “do what?” A cross between running, prancing, and dancing.  Cara and I had our own personal encounter with a pranceriser when she about took us out at the Richmond Marathon.  Cara almost took a hand to the face by the woman.  Who can dodge a prancersiser at mile 22?!Trend #3

It’s only a matter of time before this hits the US.  It’s called Seen on Screen and it’s happening in London.  The whole idea of the classes are using the dance moves from famous videos and you shake it like a superstar for fitness.  They showcase Beyonce, Britney Spears and other dancing divas’ videos and moves.  I love the idea behind this. What a fun idea for a girls fitness night out! The thing that is holding me back from actually doing it, I can’t dance well and I stink at following choreography.  I’m more of a free styler. 🙂

Trend #4

Aerial yoga…it scares me!  I think it looks absolutely beautiful and I don’t doubt that it wouldn’t give you an amazing workout, but I’m terrified of heights and that’s enough to keep me on the ground. Of all the trends, this would be the one I’d try first if I could just get over my fear. 

Trend #5

Orangetheory Fitness and other competitive style classes.  I’m all about giving every workout my best effort and I am competitive with myself, but I don’t like the “on blast” feeling of these type of classes.  The instructors are there to push you to move towards your max heart rate, even calling you out by name.  They also put all your stats on a board in the front of the class.  You are given a heart rate monitor and all of your workout info is out there for everyone to see.  I’m not one who gets motivation that way.  It would also be a tough class for any type of beginners.

**disclaimer: all info provided is based on research from company websites and fitness blogs. In keeping with the theme with trends I would not do, my opinion is based on that alone. I’ve not had actual experience with any of these trends personally. 

What trends will you never try or make you want to say “do what?!”  Have you tried any of these before?

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Thinking Out Loud

Happy Thursday!!  We are successfully headed towards the weekend.  Woo Hoo!!  I’m thinking out loud today and letting it fly! Thinking-Out-Loud

I signed up a few months ago with Stitch Fix.  I had several friends who had some luck with the service and I thought why not?!  I already receive Ipsy (referral code) and love it so a clothing and accessory subscription box sounded like something I would love.  For $20 a fix, they send you 5 different pieces. Keep what you want, send back what you don’t like.  I’ve received 3 of them now and I’m hooked!  I kept one item from my first box, 3 from my second and now all 5 pieces from this month’s box.  I love that you can ask the stylists to send you certain pieces based on what you might need in your wardrobe.  My focus this month was sleeveless tops for work!  I was sent three of them, a pair of cropped pants and awesome earrings!  If you are interested in trying it out for yourself, I do have a referral codestitchfix#3

All my TV guilty pleasures have started back up…Big Brother and So You Think You Can Dance.  These are two of my favorite shows!!  I’m a sucker for a reality TV show and Big Brother doesn’t fail to deliver.  It’s entertaining and funny.  SYTYCD is mixing it up this season and doing two teams, Team Stage and Team Street.  Who’s the captain of Team Street?  Twitch!  I fell in love with him the first time he was ever on the show and he still is amazing!

Hayden and I had an awesome time volunteering yesterday for a special local charity, BackPack Beginnings.  We signed up to help for a few hours in their warehouse, helping to inventory donations.  I’m hoping we can help a few more times this summer while we are home.  It’s great that Hayden is old enough to be able to help so well now and she enjoys doing it as well.  She gets that is important to help others and I love that it is something that we can do together.  We’re headed back on Sunday to help stuff backpacks.

We also at our a new to our town restaurant, but a favorite of ours from our trips to Annapolis, Noodle & Company.  It’s one of our favorites.  Hayden has been a vegetarian for almost 6 months now so it was a treat to find some good choices for her that weren’t just a salad.  She loved their Japanese pan noodles and the Thai Curry Soup.  She also got to practice her amazing chopstick skills! 🙂 noodlesandcompany

So what are thinking about?  What’s going on with you?  Share it with me!

See what other people are thinking about too for Thinking Out Loud Thursday hosted by Running With Spoons.

Go be awesome! 🙂

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Blessings in Disguise

blessingquoteDo you ever have that moment when you wonder why things go the way that they do, but then later on you look back and realize that it was actually a blessing in disguise?  Sometimes it isn’t evident at first, but then later on, you realize that things happened just the way they were intended to happen.  That’s the beauty of a blessing in disguise.

It happens a lot in life. Not getting jobs or declining certain opportunities end up leading to something better or driving you in another direction; one that you didn’t even know existed.  Changes in relationships, although it’s difficult at first, lead you towards different friendships or it helps to strengthen others.  Situations where you feel powerless end up becoming ways to practice being strong.  For every disappoint, there is greater joy just waiting around the corner.  Blessings in disguise are everywhere.

They also happen in running too…

I swore off marathons after Kiawah.  I trained for 18 weeks to just feel completely beaten up.  I was at the point of thinking that marathons were just not my thing.  Enter Cara.  She was training for the Richmond Marathon.  I was accompanying her on a lot of her long runs.  I was just running, keeping my friend company.  I was training for Crooked Road anyways, so why not get in some 20 milers?  It would only help!  Then, just like that, I was signed up to run with her.  It was exactly the thing I needed to trust a marathon again.  It was one of those moments when I realized that Kiawah wasn’t supposed to be the marathon that would get me a PR, it was Richmond.

A setback is just an open door.  It’s a chance for something even better.

When have you experienced a blessing in disguise?  What did it lead you to?

One Word Prompt is hosted by Lisa of The Golden Spoons, Janine of Confessions of a Mommyholic, and Marcia of Blogitudes.  Head over to these ladies and see what other bloggers’ are posting!

Go be awesome! 🙂

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Summertime Habits

Marathon Training started this week and it’s also a great time to look at what I might need to add to daily schedule to make the most of this training season. It’s also the perfect time to think about starting something new in hopes that it’ll stick as school starts.

So what am I trying to add to my daily routine?

#1 on the list is hydration.  Since being home from summer, I’m really doing poorly at this. I’m not even sure why?!  I drink water regularly at school and I’m barely drinking as much as I used to.  I am recommitting to drinking more this week.  I’m lucky I’ve done as well on my runs as I have considering I’ve really not done well with it.

#2 Weight Training  This is a must!  I am sticking with my Bodypump on Mondays.  I’ve hit every class so far and I’m looking at adding in an at home routine to the week.  I also need to go back to my daily push ups, sit ups and planks.  I’m going to buckle down and get back to it.

#3 Not running related, but life related which in turn affects running, a daily cleaning schedule.  I leave all my cleaning to the weekends when school is in session.  After cleaning up daily after 300+ kiddos, the last thing I want to do is clean at home too.  I need to make a rotating schedule so I’m hitting each area of the house once a week.  This will help with weekends now become back to back long runs. I won’t have the extra day (or the energy) to clean on the weekends. habitquote

What’s one habit you would like to start this summer?  Is it health or life related?  Share it with me!

Find out what others are planning to do this summer by heading over to the Fit Fam by visiting Jill Conyers at JillConyers.com, & Jessica Joy at TheFitSwitch.org.

Go be awesome! 🙂

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Thinking Out Loud

It is Thursday already!! This week needs to slow it down. We have only two full days left of vacation. Thursday also means it’s time to think out loud and let it fly! 

Here’s what I’m thinking about:

We’ve had a great week at the beach so far. The weather has been beautiful and we’ve had a lot of fun. From playing bocci ball to walking out on the pier to mini golf, we’ve done it all! We’ve put together a half dozen puzzles this week too. Family fun!   

  I have so needed this week to regroup, refocus and settle myself down. I’ve been thinking about a lot lately and it’s been great to disconnect from back home for a while. I’ve also enjoyed using my solo runs to just think and put some things into perspective. I found a lot of much needed peace. Salt water is good for the soul! 🙂 

I’m pretty excited that marathon training starts next week. I tweaked our Gasparilla plan from February and we’re following a similar plan.  If it ain’t broke, don’t try to fix it. The plan we followed worked really well.  So we’ll be running back to back long runs. Chattanooga, here we come! 

What’s on your mind? What are you thinking about?

See what other people are thinking about too for Thinking Out Loud Thursday hosted by Running With Spoons.

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Goal Checkin’ – Summer Edition

For this Tuesday on the Run, we are checking in on our 2015 goals.  Halfway through the year, it’s a great time to look and see what’s working well, what needs some more attention, and how much closer are we to those end results.  2015goals

My Rocking Goals 2015

Run this Year Smartly: A+

Still giving myself an A+ on this one.  I’m listening to my body and adjusting my pace to go with the summer heat and humidity.  I’m also hitting 700 miles this week for the year!!  I’m also still streaking safely and enjoying my one “mile” rest days.

Branch Out and Be Brave: A-

I wanted to overcome my fear of roller coasters when we visited Williamsburg last month, but I just couldn’t do it.  I did have a blast at the water park though.  I also signed up for a new race, A Brighter Path 10K.  It was a great race and it supported a charity dear to my heart.  I also found out that I had been accepted to be an ambassador for the the Asheville Marathon.  Out of a hundred applicants, I was so honored to be chosen to represent the race.

(Try to) Live in the Moment: A

We lived it up in Williamsburg and Water Country USA!  No schedule and just did what we want.  I also am currently living moment to moment at the beach.  We purposely made no plans so we could just enjoy the trip.  I do have a few races already on my schedule well into fall, but I’m leaving plenty of time open for fun.

Get Back to Cooking: A

Can you believe it?!  Thank you, Hello Fresh, for helping me earn an A.  It has been the best decision we’ve made to help us to eat healthier, cook at home and to actually make cooking together a part of our lives. It’s a win for us!

Find Another Love: C

I am back to taking weekly BodyPump classes and I will put together an occasional at home WOD, but other than that, nothing else has been as fun or something that I actually want to put effort or time into.  Still not sure what the other “love” might be…maybe it’s not something I need to do physically.  I do love some puzzling! Maybe that’s it, mental exercise vs something else physical.  Hmmm….

How are you doing on your goals?  What is going really well?  Anything need a little more attention?

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