Recently in Motivation Category
Music To Run To
This song -- "Say Hey" by Michael Franti & Spearhead -- makes even high-intensity intervals fun. That's nothing short of a miracle. It also makes me clap my hands and startle the people running on the treadmill next to me.
Waiting For Change
On a daily basis we see ourselves making bad decisions -- opting for that
frozen pizza over steaming frozen veggies, watching the latest episode of Mad
Men instead of getting outside for a spell -- and we know they're not ideal choices. We know we should probably make some changes, get active,
eat healthier, yadda yadda. And we will! Right after this episode. And we're
just so slammed at work this week. But, we tell ourselves, something will
change! . . . Eventually.
How? If just will.
It seems like many of us spend our lives waiting for dramatic catalysts to knock us into action. We see the startling transformations of extreme makeover TV and think, "If only I had a personal trainer, a cadre of nutritionists, constant supervision and a million dollar prize on the line. Then I would definitely change my life!"
For myself, I blame this in part on the romantic idealism
instilled in me at a young age by the likes of Jane Austen and other wish-fulfillment stories. It's that secret belief
that someday, a handsome stranger (or fad diet or inheritance check) will swoop
in out of nowhere and fix everything.
I see this kind of justification in my thinking all the time.
Instead of eating well right now, I think, "Eh, I'll get started on that next
week. This week is just too busy." Without a big event to train for, I skip
workouts, promising myself that I'll start my regimen really soon. No, really, I will!
But, with the exception of lottery winners and reality TV
stars, change doesn't just happen to us. It's the hundreds of small, daily
choices that truly make up who we are and the shape of our lives. So to change
your life, you change your habits.
Seems simple enough, but the act of stepping out of a
deeply engrained rut is not easy. The path of least resistance is easy. Making
a conscious decision to value your health, time and priorities takes effort, which means work, which is hard. Cue
the whining.
Fortunately, we have hundreds of opportunities every day to
make better choices. Some days we might opt for frozen pizza, or skip a workout
in favor of finishing a project -- and that's OK. If we can stop and really see the choices we're making, we're that
much more equipped to make better decisions tomorrow. Like anything else,
prioritizing and living your values requires constant practice.
So start small. Today, simply pay attention to the decisions
you make, and ask yourself why it is you're choosing that route. And then? If
you're up for it, let's all do just one thing to challenge our routines, something
we've been putting off.
Visit the group fitness class you've been eyeing, add one
veggie to dinner tonight and really savor it, take a 20 minute walk instead of
turning on the TV, read an inspiring book, tell someone what's been on your
mind. Whatever it is, there's probably at least one thing you can
do today that will help move you toward your goals -- even if it's just writing
down your goals!
What are we waiting for?
For a whole bucket load of easy, daily actions that can change your life, read Resolutions Workshop 2010: Action!
(Photo by gorillaroad.)
Nurturing Your Best Self
The Experience Life staff spent yesterday at an all-day planning meeting in Wisconsin. I always look forward to these days because they inevitably mean amazing food, great ideas, inspiration and collaboration.
During the meeting, Pilar asked us to think about what energizes us most in our lives and at work -- and what depletes us. I've been turning over this idea in my head a lot lately, and it's definitely something I'll be thinking about this weekend.
I know there are quite a few areas in my life that are costing me (screen time, toxic people, bad habits) -- and places that I want to nourish more (especially in the realm of creativity and fun).
Just thinking about what the elements in my life are actually accomplishing -- i.e., nurturing my authentic self or sucking me dry -- feels like a big step in the right direction. I suppose the next big challenge will be learning how to accomplish the necessary changes with integrity.
What about you: When you picture your happiest and most balanced self, what is it that adds to that energy and spark? And what in your life is diminishing or distracting you from that core?
(Photo by raceytay)
Ways to Make Running Fun
Tip No. 1: Run in costume. (Photo by wonderful local photographer and athlete Sarah McGee.)
I was leaving a comment for a friend, who asked for advice on how to make running more fun. Well, my response got to be so dang long that I figured I could spruce it up a bit and use it as a blog post!
My tips to make running more fun:
*Don't tell yourself you have to go out and run for X amount of time straight or it doesn't count. Break it up into walk/run intervals (e.g., run three minutes, walk one) and then increase the run time as your fitness builds. The easiest way to feel disappointed after a run is to pit yourself against unrealistic expectations. Instead of speed, distance or other numbers (while they do have their place), focus more on the fact that you're moving your body.
*Get quality running shoes. Go to a local running store and have them evaluate your gait to make sure you get shoes that support your specific running style. When I upgraded from my old sneakers to actual running shoes it changed EVERYTHING. Specialty running stores will do this evaluation for free, and should also let you test out shoes before you buy.
*Run with other people. Music and podcasts are fine and good, but conversation is a billion times more distracting and engaging. I also like to do a run each week with no iPod, no friends, and just appreciate the world around me.
*Bring a camera and do a photo run, like Ed does.
*Sign up for an event a couple months away. It's inspiring to have something to work toward, and it's so fun to cross the finish! I would recommend a 5k fun run to start, and then build from there if you want to increase your distance. Leave the soul-eating, body-terrorizing crapfest of marathon training for the crazies. (Just kidding! Marathon training is awesome! cough)
*Do different types of runs. If you go out every time and do the same, steady distance, it's going to get boring. Do an interval or fartlek workout once a week, run hill repeats, do tempo work. (Runner's jargon defined here.)
I'm sure you all have many more ideas, so leave them in the comments! And it doesn't have to apply specifically to running. How do you keep your favorite exercise fun?
Bonus: For even MORE, check out the article "Are We Having Fun Yet?"
Extra! Extra!
I recently had the pleasure of speaking with local journalist Kate Levinson for a story about using social media to support your health and fitness goals. The article was published today and you can read it here. Seriously, go read it -- Kate did a great job!
Most of my portion of the story focused on how I use Twitter to connect with other health seekers and to complain about keep track of my workouts. You can find me @RenovatingKaeti if that's your cup of tea. Blogging and microblogging have both been an unbelievable source of motivation and support for me. I have lots of goopy warm fuzzy feelings for all of you. Did you ever know that you're my heeeero, and everything I would like to beeee?
OK, I'm done.
SPEAKING of tea, I think Ima gonna need to drink a few cups this morning (it's a rainy March day here in Minnesota). Hope your Monday's a good one!
(Photo by dsevilla)
Diary of a Slacker
In hibernation.
I got these amazing running tights recently. They're cozy, warm and they're actually long enough. I'm a tall girl, and the world has been subjected to my ankle-length running pants for too long.
So how do the tights perform in action? I wouldn't know. So far, I've only used them as pajamas. For what it's worth, they are really comfortable PJs.
What is with me? Maybe it's the shorter and colder days, or that mystery sickness that knocked me on my butt the other week -- all I know is that I have been l-a-z-y.
I'm not stressed about this fitness drought, though. I consider the last couple of weeks my body's natural response to the intense training regimen of the past six months. I needed a break, and winter is a natural time for our bodies to slow down a bit.
Another bonus is that with all this down time, I'm actually excited to get back into running. I love winter running -- armed with the right gear, of course. And without the intense training schedule, I've had time for morning yoga, long walks and even some strength training (I'm restarting that hundred pushup challenge -- second time's a charm).
Our December fitness feature ("The Fitness Almanac") sheds some light my seasonal shifts:
Come fall, animals and plants carefully allocate their resources so they will survive the winter. Take some time to consider how you can sustain yourself through the coming season, as well. You should be seeing and feeling the fruits of your labors, having followed your fitness and nutrition goals for much of the year. As the weather cools, the days shorten and the leaves change colors. This can be an invigorating relief from the sweltering heat of the summer, and you may feel your energy pick up in October.My vision for the upcoming year is all about balance: mind-body balance, work-life balance, balanced nutrition and so on. The answers to the other questions are things I'm mulling over, and will need to reflect on in another post.
As the months progress, however, it's natural to grow more quiet and introspective again. What's your vision for the holiday season and the upcoming new year? What accomplishments are you proud of this year? What dreams and goals will you explore next?
Have you started thinking about your goals for the coming year?
(Photo by rachaelwrites.)
Small Changes
(Photo by insk0r, licensed under Creative Commons.)
Oh, why hello there, blog! You've been at the bottom of my to-do list for too long. It's just so easy to get caught up in the fray and forget some of the details in the process.
But those details can be pretty durn important.
In fact, when I look back at all the changes I've made in my life this year, it's the day-to-day, seemingly mundane details that really made the changes stick.
As I'm sure all of you know, a complete lifestyle overhaul doesn't happen overnight. It takes dedicated effort -- and the road is ripe with challenges, setbacks, small victories and frustration. Unfortunately, this winding and bumpy road makes it all too easy to be overwhelmed by the magnitude of the "big picture," leaving you vulnerable to the crash and burn of tackling too much at once.
Before I started exercising or eating well, I would look at the sad state of affairs in my life and think things like "I need to GET FIT and EAT RIGHT." But I was never sure what, exactly, those big-picture goals entailed.
So rather than drowning in the ambiguity of enormous, undefined goals, I've found that it's helpful to narrow my scope.
By focusing on small(er) daily habits, lasting change is not only possible -- it's easy. Or at least, easier.
The 30-day challenge epitomizes this mindset. You choose one habit or change you would like to make, and focus on that one goal for 30 days. Instead of "get fit," your 30-day goal might be something like "walk for 20 minutes everyday." Stick it out for 30 days, and you've got yourself a regular habit. Then you're ready to move on to the next challenge!
The small change I'm working on currently is bringing lunch to work every day. So far, I've been doing pretty well -- and saving a hefty chunk of cash in the process.
After I'm done with this challenge, I have a few others in mind (no TV for 30 days, stop checking email in the morning, regular yoga practice, etc.).
Have any of you completed a 30-day challenge like this? If you could choose one habit to change, what would it be?
Taking the Plunge
I'm back from my vacation -- and what a vacation it was. I went trail running (er, somebody forgot to warn me that you can't breathe in high altitudes), white-water rafting, horseback riding and even cliff jumping.
No joke.
What inspired this act of insanity bravery? I was offered a choice: Take a risk, or stay safe in our boat and miss out on a potentially amazing experience. I chose to step outside of my comfort zone and make the leap. And I'm so glad I did.
Cliff jumping got me thinking about other choices we face in our day-to-day lives. When presented with an opportunity, what's your instinct? Do you stick with what you've always done or do you venture into the unknown?
There's certainly a necessity in our lives for stability, but challenging our self-imposed restrictions and unconscious fears can be incredibly inspiring.
And it doesn't have to involve plunging into the Colorado River. Stepping out of your comfort zone can be downright simple:
- Take a fitness class you've been wary of in the past
- Prepare one new recipe every week
- Strike up conversation with a neighbor or someone else you see every day
- Change your running/cycling/walking route
- Grab a friend and get lost in a part of your city that you've never explored
--
Want more?
Check these out:
"Right Risk" (January/February 2004)
"Everyday Adventures" (June 2006)
"The Virtues of Variety" (October 2006)
Living With Intention
Please excuse the mess. Experience Life blogs are also being renovated.
(Photo by Yannig Van de Wouwer)
I've realized over the past few months that I spend a lot of time "zoned out." Instead of taking lunch to emerge from my cave for a few minutes of sun or human interaction, I scarf down something that only vaguely resembles food and mindlessly scroll through my bloated feed reader. After making dinner at night, I'll plop down in front of the TV for the soul-numbing screeching of that harpy on So You Think You Can Dance (turns out most contestants do think that. Go figure).
Even my workouts have taken on an unconscious sort of drudgery. I run because that's what my rut-of-a-schedule dictates. And I've been meaning to reestablish my yoga practice, but I've just been so busy (see: reality TV). It's scary to think of how much time I waste by being disengaged from my behaviors and habits -- from life.
Then, a couple of weeks ago, a very special lady reminded me of a little piece of advice that I'd like to share with you. Her name is Whoopi Goldberg, and this is what she had to say:
Sister Act 2: Back in the Habit, anyone? Well, whether or not you agree with my obviously
If you want to be somebody, if you want to go somewhere, you better wake up and pay attention.
Simply put: Pay attention. How much time during each day do we spend completely checked out? With the growing amount of alluring distractions that modern technology offers, it's amazing that we're able to be conscious at all. It takes concentration and commitment -- and recommitment and recommitment and recommitment -- to be fully present and engaged in your day-to-day tasks. And that's no easy feat.
Places to Start
Be aware. Hold yourself accountable to your choices throughout the day by keeping a written log of everything you do (try to be as specific as possible).
Review how much time you spent on purposeless activities (Web or channel surfing, mindless eating, jumping on the elliptical and zoning out, etc.).
Ask yourself why you are choosing to spend your time in that way. Confronting the unconscious decisions we make is a great way to start reclaiming our time.
Consider what fulfilling and enriching pursuits could replace the time currently spent as a zombie, or how much you could accomplish -- and how much richer the experience would be -- if you were engaged in your work rather than just going through the motions.
Try something new. It's harder to zone out while you're doing something that you've never done before -- and possibly deadly if that something is, say, swimming with sharks. Challenge yourself, fully commit to the task at hand and experience the joy of being present and accounted for in your own life.
--
My goal, or rather, my intent, in the coming weeks is to live consciously and with purpose. No more aimless exercise -- I will be picking a summer event to train for in the coming days (ooh, suspense! Stay tuned!), and reevaluating my fitness goals. I also will be searching for ways to replace my zone-out time with creative and compelling activities.
Maybe I could try some sort of blacksmithing class like Laine did. I've always wanted to weld things...
--
For more tips on how to act with intention, check out David Bohl's tips at Slow Down Fast.
No More Excuses
I am a master of excuses. If there was an award for lame justifications, I would win (or at least come in second).* Take this week for example:
Me: I should run today. But I don't know if I'll have enough time.
S: Well, you have over an hour. You'll run for, what, 30 minutes?
Me: Yeah, but then I have to shower, get ready and stuff. And by the time I leave I'll be cutting it close.
S: If you go now, you'll have plenty of time.
Me: I guess. But it'll take me a while to get dressed and put on my shoes. Sigh. It is really nice out. I'll bet tomorrow it will be really gross outside, just to spite me.
S: Actually it's supposed to be even nicer.
Me: Ohhh, well in that case, maybe I'll just run Wednesday and Thursday instead of Tuesday and Thursday.
Cut to Wednesday, and you'll find me preparing the "why I can't go running today" diatribe in my head:
I don't have time. I need to get some work done. I should probably pluck my eyebrows. The American Idol results show is on the teevee. Oh man, I love Neil Diamond. I bet Neil Diamond doesn't have to run. He was just born svelte. ...
So in an effort to hit the pause button on this repeating track of excuses, I have a few tried-and-true techniques:
- Remind myself that I probably won't regret going, but will definitely regret it if I don't.
- Weigh the activities that stand to replace exercise (or eating well), and evaluate what actually matches my values. In other words, which is more important: a healthy body and balanced mind or getting lost in Jason Castro's eyes?
- Run my excuses by a trusted friend, and realize how ridiculous I sound when said excuses are vocalized.
- Put my running/yoga clothes on -- it's hard to talk myself out of an activity once I've put in the effort to get dressed.
- Bully myself. I'm not condoning a bunch of negative self talk, but sometimes a little cajoling is helpful. C'mon K Slice, cowboy up.**
- Think about my longterm goals instead of giving in to the temporary satisfaction of procrastination.
- Ready, Set, Go! (November 2006)
- All Over It: How to Eliminate Goal-Blocking Obstacles for Good (April 2008)
- What's Stopping You From Getting Started (from Lifehack)
- Can You Sacrifice Temporary Pleasure for Longterm Goals? (from PickTheBrain)
- 31 Ways to Motivate Yourself to Exercise (from Zen Habits)
*First place is a tie between Zack Morris and everyone in Hollywood.
**Yes, I refer to myself as K Slice.
***Just kidding about the Gushers. Maybe.
Friday Favorites: Racing in my Head
I've been training and building a fitness base for the past seven months, and that will help me actually cross the finish line tomorrow. But even more than muscle strength or cardio capacity, I think how I prepare mentally will make or break the race.
Here some of my favorite resources, tips and thoughts on whipping your mind into shape -- something that can help you accomplish whatever it is you've set out to do.
Have courage as you face your challenge. Whether it's weight loss, taking time off to heal, changing careers or running your first race, there will likely be something that scares you -- questions like What if I don't make it?
As race day looms for me (lessthan24hoursI'mtotallyfreakingout), I keep reminding myself that whatever happens, it's not about my final time. It's about crossing that finish line knowing that I've run fearlessly and celebrating how magnificently hard (but rewarding) it was for me to get here. Like Steve Prefontaine said, "A lot of people run a race to see who is fastest. I run to see who has the most guts..."
Surround yourself with positive energy. This applies to the people we spend our time with, the media influences we encounter, and the stories we tell ourselves about ourselves. (What's that quote? Something like "Whether you tell yourself you can or you can't, you're right.")
When my mind starts veering into negative territory, I often try to get out of my own head for much-needed perspective and inspiration. I read blogs by real people who have made incredible feats, I turn off the TV and avoid the media blitzkrieg of negative messaging (there's a great post over at Half of Me about this), and I remind myself that if someone like Buster Martin can run a marathon, we all have the capacity to do some amazing things.
Be present. When I'm facing a particularly difficult challenge, I often find myself worked up into a nervous ball of energy (job interviews are the worst). Some experts, like Zen teacher Cheri Huber, recommend that instead of fighting those instinctual butterflies-in-the-stomach feelings, you take them along for the ride.
Accept and acknowledge how you are feeling, but don't dwell on it. Meditation and mindfulness are both tools that will allow you to relax and focus on the task at hand.
Visualize success. I always thought this idea sounded hokey. But it turns out that just imagining crossing that finish line, or being at a healthy weight, or any number of other things, has helped push me forward and kept me going.
Turns out there's science to back this old maxim up: Studies have shown that athletes imagining themselves performing at their peak level or winning a race experienced corresponding physical responses -- their muscles twitched and their neuropathways fired as if they were actually competing.
Building these neuropathways with regular positive thinking is just one more way to boost your performance and stay on track with your goals.
If you're anything like me and have a hard time keeping track of your thoughts, let along controlling them, The Sport Psychologist has an interesting article on how to train the way you think.
Find your mantra. The leader of my running clinic, a Boston marathoner and all around nice gal, told us that when she gets to those last six miles she will pick out a woman running in front of her and think "I will catch you, and I will pass you." She repeats this mantra over and over again, which helps her make it through that final leg of the race.
So far, my mantras have varied from "don't fall down" to "just a little further." Maybe tomorrow, I'll pick something a little more inspiring.
For more tips, check out this article by Jason Gootman, MS, CSCS.
Why I Want a Garmin
If you don't already know (and own one), Garmin is a company that makes these nifty sports watches/computers equipped with GPS and many other fantastic features. While I honestly believe that you can get a great workout sans all the gadgets that are hawked these days, there are many reasons I'm thinking about making the investment. Here are just a few (feel free to add to the list)1:
- It tracks your pace, heart rate, route, blood alcohol level, etc.
- It can read minds.
- It cooks dinner and does laundry. Generally very helpful with household chores.
- It knows why bad things happen to good people, among other of life's greatest questions.
- When you get tired it runs for you.
- Nuclear disarmament function.
- Street cred.
- A Garmin will always love you back.
1. Portions of this list may have been, shall we say, exaggerated for dramatic effect. It has not been verified or approved by Garmin or any other party. Other than myself, of course, but I approve of most things I do so I'm not the best judge.
2. Now that would be a good blog name.
A little something for Monday morning
And if that's not inspiration enough for the busy, busy week ahead:
"To dare is to lose one's footing momentarily. To not dare is to lose oneself." Soren Kierkegaard
"Life is either a daring adventure or nothing at all." Helen Keller
And my favorite . . .
It hurts up to a point and then it doesn't get any worse.
Ann Trason
Friday Faves: Motivation
I spent way too many hours trying to find research on exercise motivation today. Specifically, how goals and a little competition can help fuel a person's fitness endeavors. Le sigh.
Sometimes, no matter how much of an Internet detective I think I am, Google just can't give me what I need.
But, there's a silver lining. My search-engine failure gave me the idea for today's Friday Favorites! So without further ado, Here's a list of some of the motivators that keep me going, and help me push past inertia:
- New workout clothes or shoes. This normally wouldn't be No. 1 on my list of motivators, but it's on my mind because all the running and sporting-goods stores are clearing out last year's clothes to make room for the new season, and we all know that means sales! Having new threads always gives me a boost, especially when I know that I only paid a small fraction of what those Mizuno running capris normally cost.
- Putting on workout clothes. When I first started running, one of my friends gave me an invaluable piece of advice about getting my butt out the door on a daily basis. When I come home from a long day, tired and cranky and craving chocolate more than a run, the very first thing I do is put on my running clothes. Once I have my clothes and shoes on, I usually think, "Well I'm dressed, so I may as well..." Seriously, this has worked more times than I can count.
- Community support. When my running program started ambling a bit, I jumped online and joined a running clinic through the Running Room. Having the built-in support of a running club has helped me keep my training on track. And while the real-life running partners have been amazing, I also love the help and support that comes with online running forums and blogs (see links on the right).
- A little friendly competition. Whether it's the person running next to me at the gym, or the person I've just got to pass before the finish line, a little competition will definitely give me an extra push. I especially like competing against my own times. The key here is to not get too carried away, and to make sure you're not forgetting fitness for the fleeting pleasure of total domination. Ahem.
- Booking an event. Once you get that race registration in, there's no turning back (well, I guess there could be, but then you'd be
a total wimpgoing back on an important commitment to yourself). My first event? The 100 percent Irish for a Day 5K on March 15. I hope this means there'll be beer afterward. Which brings me to No. 6... - Beer. No, I'm only kidding. But it is Friday, which means I'm off to go
embrace my adopted Irish heritagepursue a lifestyle of health and happiness!
Friday Favorites: Hot workout jamz
Because it's Friday -- and I can barely get my butt out of bed, let alone write a coherent blog entry -- I'm happy to announce the inaugural "Friday Favorites" column.
Every week on Friday, I'll post a list of some things that are awesome. Because who doesn't like lists and awesomeness??
This week, I'm reliving my glory days of the 90s and offering my current tracklist of favorite workout jamz. With one caveat: I only strap on my iPod when I'm forced to run inside because of late days at the office -- or because the wind chill dips to 40 below (gotta love Minnesota). When I run outside, I leave the music at home for safety reasons (ladies, you can find more running safety tips here).
Here are some of the songs that keep me motivated:
- Pump It by The Black Eyed Peas -- I realize that I'm probably embarrassing myself by admitting that I like this song (strictly for exercise purposes, of course), but it makes a great warm-up tune.
- Bottle Rocket by The Go! Team -- The peppy, fast-paced beat makes this a perfect song for the beginning of my run (those first 15 minutes are always the hardest for me).
- Babymaker by Dance Band --Dance Band is a local Minneapolis group that is exactly what their name denotes. This song must be effective because when I listen to it, I always want to "shake my babymaker."
- Lucky Star by Dizzee Rascal -- This song is perfect for tempo runs. I like to match my pace to the beat.
- Hey Ya by Outkast -- Another guilty pleasure song. It's just so catchy!
- SexyBack by Justin Timberlake -- You won't catch me listening to JT outside of the gym, but I'm not ashamed to admit that I have a total soft spot for his music. This song was on my very first workout mix last summer because, well ... I'm bringing healthy back? Haha. Wow, I'm lame.
- Bam by Atmosphere -- This track from longtime independent hip-hop artist Atmosphere always comes on right when I'm getting restless or distracted. It also reminds me to check in with my body and evaluate form, pace, etc.
- Queen B--ch by David Bowie -- I'm usually starting to enjoy my run by this point, so I tend to put some of my favorites on the back end of my mix. You can never go wrong with Bowie.
- Da Doo Run Run by The Ronettes -- I have a thing for this 60s girl-pop group, and the song has the word "run" in it.
- Any number of songs by Mates of State, Balkan Beat Box, M.I.A., The Kinks, Supergrass, Basement Jaxx, Kanye West, etc. -- My only criterion is that the music have a strong, fast beat.
In other news, last night I tried out a fantastic recipe for beet burgers that I found at The Jew and the Carrot. The recipe is from Farmer John's Cookbook: The Real Dirt on Vegetables (Gibbs Smith, 2006). They were fantastic -- despite it looking like someone had been horribly maimed in our kitchen (beets may help keep blood pressure down, but they definitely make a mess). The recipe made more food than anticipated, so I'll be finding creative ways to deal with leftover beet batter for the next week (beet quiche? beet couscous? frozen beet Popsicles?). I'll be sure to keep you posted on whatever culinary atrocities I come up with.
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