10 Workout Motivation Tips

How's your summer going?

If it is anything like mine, you may find yourself struggling to maintain your workout routine. There is something about summer break, summer camp, and vacation that throws me off track. Although it isn't all bad. Vacation usually means more outside running and higher mileage weeks for me -- and that is a good thing. But motivation can still go to the wayside even under the best of conditions.

Summer is wrapping up, I know, this may seem early for some of y'all but kiddos go back to school starting August 6th here on Maui. This makes it the perfect time to address motivation with 10 tips to staying motivated in your workouts.

  1. Know your why: We all have different why's to why we are working out. And to be honest, your why can and will change over time. Stop today and ask yourself, "What is my why?" Refocus on that.
  2. Eliminate negative self talk: It is so easy to be hard on ourselves, isn't it? Maybe those few extra pounds, the extra indulgence, the slower pace, etc. Don't let those rule you. What you say to yourself matters and frames what you think of yourself. Thoughts are powerful. Don't use your thoughts against you. Think good! 
  3. Love your body: This is closely related to #2 but what I mean is to really appreciate your body. Whatever you do and achieve your body is pulling you through. Appreciate all the elements of your body that lead to your success. One prayer I turn to on rough days is a simple, "Thank you God for my running legs." They may not be model beautiful but they are mine and I appreciate all the hard work they do for me.
  4. Avoid comparisons: Don't compare yourself to others or yourself in the past. Just be in the moment, the day, and be thankful. Yesterday is gone. Forget about it. Tomorrow isn't here yet. Don't worry about it. Today is present. Live in the moment and acknowledge what you just achieved - the gift of one more workout.
  5. Start small: Whether you are starting, restarting, or readjusting, make your goals small and achievable. I would love to run an ultra one day but I am not going to go out tomorrow and run a 20 mile training run. I also know now is not the time to work on that goal so my goal is more focused on the now and to average 1 hour of working out a day. It used to be 30 minutes a day and you can see, even though my big goal is still a distant dream, I am making small steps to realizing it.
  6. Put your plan on paper: Document what you want to achieve and how. It is harder to slip up when you have it written down. I am notorious for printing out my training calendar and posting it on the fridge front and center for me to see throughout the day. It makes it impossible to ignore your plan and goal. 
  7. Join a workout group: This can be in real life or virtual. Fitbit friends can be amazing motivators even if you are all in different states racing to the finish line. For me, virtual challenges can be equally appealing and Fitbit has group and solo challenges. And the Amerithon Challenge is really cool!
  8. Be forgiving: It will happen. A day will come when you are off plan. It may even be a week. Don't beat yourself up. Reflect on the why this happened. Traveling back to Maui from Texas totally messed me up. I have taken more than my usual just a mile days to let my body get back on track. I am calling it a rest week with the intent to push onward and upward next week. 
  9. Create a mantra: Have a phrase you turn to when things get tough. It can be made up by you or a quote. You already know my "Thank you God for my running legs." but I also have "Run with endurance". My mantras are closely related to my faith but yours can be whatever lifts your spirits and propels you forward over the rough patches. 
  10. Reward yourself: If you are like me, it is hard to spend money and precious resources on yourself. I feel guilty when I do but have established a set reward plan for myself. Every 100 days of running every day deserves a treat. I gotta confess, I haven't rewarded day 2,400 which I hit a few days ago yet. I feel torn and wonder if my two new pairs of much needed running shoes that I bought in Texas count as a pre-reward. What do you think? But in all reality, I may splurge a few dollars and get a new Bondi Band - maybe one I design myself that says "Run with Endurance"!
Daily Gratitude: I am thankful for each day I workout.

Daily Bible Verse: When the righteous cry for help, the Lord hears and delivers them out of all their troubles. The Lord is near to the brokenhearted and saves the crushed in spirit. Many are the afflictions of the righteous, but the Lord delivers him out of them all. He keeps all his bones; not one of them is broken. ~ Psalm 34:17-20


Amerithon Challenge - ACCEPTED!

I don't run road races much anymore and I truly do miss them. But with the rising costs of racing and the fact that they are often held on Sundays, I am gladly going with other priorities in life right now.

But running without changing it up at times can grow tiresome and I am beyond thankful for virtual challenges. I stumbled upon Amerithon earlier this month, thanks to sponsored posts on facebook, but this one intrigued me and I looked into it more. Darling daughter got sucked in too when she glanced at what was getting my full attention. She was also hooked. There are many package options to this virtual challenge and we opted for one we can both do and still stay within my budget. Budget matters.

You can check out the Amerithon Challenge and more HERE (if your code has expired, email me for an updated code) - and yes, this is a referral code given to me after I signed up. Any monetary benefit I receive from you signing up will go to purchasing a medal for my buddy, Toby. A wonderful boy with Down syndrome that I run for through the I Run 4 Michael program. The medals are HUGE and somewhat costly so I appreciate you signing up through my referral link if you are interested. Mahalo!

But back to the challenge and what it is.

The Amerithon Challenge officially starts annually on July 4th but you can still join the mission to run, walk, swim, bike, whatever your way across America. The goal is to complete the challenge within a year but if you don't, that's okay. You can keep going!

You can do it as a team or solo and darling daughter and I opted to each do a solo challenge. The journey is 3,521 miles long and broken into 36 segments in which you receive badges to track your progress in your passport. And along your journey when you hit target check points you get to add a piece to your medal! There is even a finisher piece that you receive at the very end.

It is all easy to do and has a tracker for you to log your miles. It is even broken down into categories - run, swim, bike, other (and maybe some more). For me, I am logging my actual workouts - my runs and the rare times I swim laps. For darling daughter, we are tracking her overall fitbit stats for each day as she is just 10 and this is an ambitious goal for someone her age. Geesh! It is an ambitious goal for me! And I want to keep it within doable ranges to keep her motivated.

We have posted the map to log our progress in the hallway with our medals. Right now both our medals are empty waiting their first addition but we have both earned our first badge for our passports! Not too shabby for starting on July 5th and we are both pushing ourselves to get to our next badge...in completely healthy ways.

I hope you join me today. It will be a lot of fun and just wait until you see your first flyover video! What a fun challenge this is and it is both good for your brain (you will learn a lot) and for your body.

Daily Gratitude: I am thankful for amazing virtual challenges and that proceeds from this challenge goes to charity.

Daily Bible Verse: Put on then, as God's chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful. Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God. ~ Colossians 3:12-16


Running Streak Day 2,400 and beyond - 24 lessons I have learned by running every day

Way back when in December of 2011 I challenged myself to run every day in 2012. Being the type of person I am, once I decided to accept this challenge I started immediately on December 30. I mean, why wait? Why take the 31st off?

When I accepted this personal challenge I wasn't sure I could do it. What if I got sick? What if I got injured? What if I was just tired?

6 years, 6 months, and 25 days later and I am still running at least a mile a day. This is something amazing to me considering I was maybe running 3-4 times a week before I started. And I was getting sick, injured, and had I am just plain tired days. How did I manage to achieve this?

First, I want you to know I am no more special than any one else out there. I do not have super powers. I am a normal working mom struggling to make ends meet and hold myself together but by the grace of God I was given the gift of finding joy in running. Okay, not every run is joyful but overall, I find joy. With that said, after 2,400 days of running every day I want to share 24 things I have learned through my running streak.
  1. You can achieve things greater than you ever imagined!
  2. A mile really does not take too much time out of your day.
  3. I am getting sick less often with regular daily exercise.
  4. When I do get sick, I am recovering faster.
  5. I am experiencing less running injuries and none have completely sidelined me.
  6. I listen to my body better.
  7. It is okay to slow down and/or run less miles today in order to run longer and faster tomorrow.
  8. Running outside is easier than running on a treadmill.
  9. Hotel treadmills can be an uncertain experience.
  10. Running in and through airports during layovers does work.
  11. People often look at you funny when you are running through an airport.
  12. People will always tell you that you need to take a rest day or you will damage your body.
  13. Many people accept the counter argument that a 10-12 minute mile is no different than spending some time in the garden, walking up and down stairs, or doing errands - all normal events that people do every day without damaging their bodies.
  14. You do not need energy gels, energy foods, or other processed items to run long.
  15. You can run long during a fasted run.
  16. Public restrooms are very hard to find in parks and play areas around Katy, TX.
  17. Public transit drivers may be some of the worst drivers - steer clear of them as much as possible during your runs.
  18. Maui needs more sidewalks and/or running routes.
  19. Running times and race results really aren't the most important part.
  20. You can run in capris in 100 degree weather and not overheat. 
  21. You can chaff in areas you never knew you could chaff.
  22. You can run long and not lose any toenails.
  23. Listening to podcasts may slow your running pace.
  24. A running streak is built from good and bad runs - removing either would break your streak.
And as a bonus: I wouldn't want to run without my BondiBand to keep the sweat out of my eyes or my SOS to keep my refueled along the way. Use EGFITNESS to receive a discount.