Running Socks to the Rescue!

One of the best ways to prevent those awful heel blisters!

It usually doesn’t take long to experience the awfulness of blisters when you’re a runner and don’t use preventative measures.

I personally started getting heel blisters which would impact my comfortability and sometimes ability to even run. They were terrible and I often didn’t deal with them until after the fact.

I now always wear athletic socks with heel tabs aka running socks. These type of socks are not only cozy but the tab protects the back of your heel from rubbing against the shoe. This simple addition ultimately prevents your heel from attracting those pesky blisters.

You can find them at an affordable price on Amazon! I wear the Saucony brand (as shown here) and definitely recommend them!

PS – Life’s too short to worry about matching socks 🙂

Creating an Adaptable Schedule

Here’s my tips on mapping out the week ahead but still keeping an adaptable schedule. Why? Well because we all know -> life happens!

  1. Commit to a minimum number of workouts per week. Keep an adaptable mind for moments when you need to be flexible. This minimizes self frustration and will keep you moving forward. If you wake up late for a morning workout, shorten it or workout in the evening. Don’t just give up on your weekly goal because that day was thrown off course. I prefer morning workouts to set my day up for success. Knowing this, I dread evening workouts and just knowing this gives me an extra push to get up and at it in the mornings!
  2. Treat grocery shopping as a priority to avoid spontaneous eating out throughout the week. It’s great to eat out when you want to but not so great when that’s the only option. I perform at my best when I stick to clean eating for maximum energy and rejuvenation. Healthy eating is much easier to accomplish and cost effective at home than grabbing something from a cafe or restaurant.
  3. Time block your day and make sure your non-negotiable activities are in your calendar. Set reminders so you don’t forget to complete important tasks! If the reminder goes off and you’re in the middle of something, you can easily adjust the time so you don’t forget about it later.

These are a few of my lifestyle habits to reach goals while keeping an adaptable schedule and flexible mind!

I’d love to hear your hacks below!

Start Showing up for Yourself!

We’ve heard the phrase “under promise, over deliver” to clients many times! Why do we typically not practice this in our personal lives as well?

I understand the importance of commitment when it comes to caring for our mind and bodies. Self care is extremely critical to our everyday well being.

I also understand that some days do really SUCK. There are days where you truly feel like you can’t give it your all and that’s ok. As this generation has taught us, it’s ok to not always be ok.

It is important however to set a plan for yourself and give whatever effort you have. It may only be 50% or even 20% but regardless you tried and showed up for yourself.

This week I listened to Jay Shetty’s On Purpose podcast, a lot. Highly recommend by the way! Liz Plosser, Women’s Health editor shared a very interesting concept called the 4-minute rule.

Science suggests that it takes four minutes for your body to acclimate to a workout, so I tell myself I can bail if I’m still not feeling it after four minutes—and I have never bailed!

Lizz Plosser

Think about the progress you could make by setting a baseline goal (under promise yourself) and consistently surpass it (over deliver).

This would allow you to give yourself grace actually enjoy the process. This four minute rule also proves that once we are in workout mode, there is magic that happens within that keeps us going. After the workout, it’s worth the battle that occurred in your mind to get you to show up for yourself.

In running, we can often get fixated on reaching a certain mileage or personal record.

What if we challenged ourself to simply run X times a week and set a minimum time vs a minimum distance. There’s a good chance you will surpass your minimum expectations but there’s no guilt weighing you down on days you don’t make it as far. On my normal morning runs, I usually don’t track my time anymore. I used to get so competitive over it and why should it matter if you’re not in a season of intense training?

The most important thing is showing up for yourself!

Just get out there and run whatever distance and speed your heart desires!

Disrupt Your Comfort Zone

As the seasons change, don’t be afraid to change too. It’s time to step out of your comfort zone.

I naturally find myself resistant to change and I know I’m not alone.

What’s the root of the problem?

Well change is a disruption! When you’re content in your current circumstances and something comes along to throw you off balance, it can make us feel uneasy. This can be a shift in a process, job, goal, way of living, relationship, the list goes on…

It’s something that can often push us outside of our comfort zone and that’s nerve-racking.

The fact is change is inevitable.

Things will continuously change in all stages of life so instead of fighting it, let’s embrace it and adapt. You must leave your precious comfort zone bubble eventually.

Imagine if there were no seasons! If it was always a beautiful Summer day or a chilly Winter night, things would get old rather quickly. Change brings excitement and keeps us on edge for what’s to come next!

As change hits, lean into it and out of your comfort zone. This will not only alter our mindset but also allow us to enjoy these moments with an open heart.

It‘s a beautiful opportunity for us to grow.

Can you reflect on the last time you pushed through discomfort? There’s a good chance it wasn’t so bad after all and actually rewarding on the other side!

My Word of the Year is Freedom

Freedom is the word I choose for the year 2022.

Freedom to me is a state of peace that comes from living a life without limitations and the opportunity to prosper wherever you are. It comes with true independence and being in a flow state. It’s your spirit being able to truly shine from the inside out!

As we navigate our 20’s, it’s a time of carefree adventures and cloud nines. There were many days I wish I could stop time and stay this young forever. I felt that life couldn’t possibly get better than these magical moments! However, there were also times I was faced with harsh lessons. There was pain from wounds that I didn’t know how long would take to heal. The first half of the decade seemed to lift me up and the second half seemed to tear me down.

The turning point in my journey was when I was betrayed, blindsided and my spirit was broken. It felt as if my happiness had been taken away and I suddenly felt lost.

Everyone has a personal story to share with the world. We all have hardships we have either faced, are currently in or approaching. Our stories aren’t perfect, they are filled with hills and valleys and we must learn how to maneuver through them. We deal with so many things on a daily basis and then dynamites are thrown in sporadically.

The truth is life is hard.

As I enter my new decade of life next month, I reflect on this last one and take the lessons I learned to heart. Yes, climbing mountains are challenging but I know it will be worth the struggles I endure because the view at the summit is always worth it. I just have to keep pressing forward and know there will be beauty after each storm.

This back half of my 20’s was filled with perseverance, heartache and unknowns that have prepared me for the work ahead and ignited a deeper purpose within me. I want to channel my freedom through a spirit that leads with faith over fear through this next chapter. I don’t want to be restrained by my past failures and shame. I want to embrace the person that God called me to be and walk the path he set forth for me in confidence.

She is clothed with strength and dignity, and she laughs without fear of the future.

Proverbs 31:25 NLT

I am ready to reclaim my free spirit and see what great things the 30’s have in store!

I’ve already heard it’s much sweeter on the other side 🙂

Chase the Joy, not the Time

This post was inspired by the wonderful words of runner Molly Seidel.

“Our sport is all about metrics. What’s your time? What’s your pace? How far did you go? How many people did you beat? Did you win?

It could be easy to get so caught up in the parameters of our races that we can sometimes forget the main reason that we do this; to have fun and push our limits.”

Molly Seidel @bygolly.molly

Think back to when you first started running. I’m sure not all of us enjoyed the first time (I sure didn’t). As time went on and we kept trying, there was a spark we felt and passion that fueled us. We can probably compare it to the first time we learned to walk. We were in fascination and excitement of the new thrill in our life.

We weren’t focused on how fast we could go but in awe of the act itself.

As runners, time shouldn’t be the priority. Our priority should be chasing the joy we receive from the sport and the satisfaction that comes from grit and determination.

Let’s recalibrate our running attitude to be at ease with the present moment and soak in the surroundings. Let’s celebrate the big and small victories. More importantly, be grateful for the opportunity to practice doing what we love and appreciate the effort our body is making to get us to the finish line.

Yes, chasing a PR is a motivator and gives us something to strive for during training seasons but it should never be the sole focus.

In the end, I’m no better or worse than the 1st or last person to finish the race.

Reclaim your Momentum

Do you feel like you are stagnant or backtracking?

During training seasons, we experience a remarkable transformation of witnessing our mind and body grow over time.

After my half marathon, I kept up long runs on weekends until life “got busy.” I’ve noticed my pace has slowed down considerably and long distance is very challenging. What once came easy, takes much more effort now.

Some of us become so focused in on a goal that we forget the bigger picture.

Once I hit a goal, I sometimes take too long of a break that I lose the progress I worked so hard to gain. Think of all the momentum you’d have if you kept goal chasing and stopped waiting to figure out your next move. In this new season, I’m committing to strengthening my mental and physical foundation to fail forward instead of playing the stop and go game.

“One way to keep momentum going is to have constantly greater goals.” – Michael Korda

I will admit just watching the Tokyo Olympics impacted my own drive and mindset! Hearing the top athletes stories and commitment inspired me to push harder and set higher goals. They encouraged me to get uncomfortable and go for more (constantly). Lastly, don’t put yourself in a box and believe big and bold. Molly Seidel took home the bronze medal for the USA and that was only her 3rd marathon EVER!

I’m ready to challenge myself again and reclaim my momentum!

Who is with me?

Together, Wherever!

The incredible thing about running is the immediate bond you feel with fellow runners. It’s a mutual understanding, an appreciation of the common drive we share.

I love passing someone on a path and having that silent hello moment. Whether it be a wave, nod or smile – it’s a way to encourage each other to keep pressing forward. It’s a way to acknowledge the other while spreading a little happiness.

On days when you may not feel as self motivated, a simple gesture from someone can make all the difference. The best part is this interaction can happen anywhere in the world. You can be in your neighborhood, exploring a new city or somewhere on a beach in Mexico. It’s a universal experience we share with beautiful strangers!

Keep shining your light around the world!

WE CAN DO IT!

Combating the “too busy” Mentality

OK, so I did it!

I fell off the wagon and wow it is challenging to get back on!

When the world reopened, I suddenly got pulled away from the easy, day to day routine I had become so accustomed to. The routine that was so simple. The routine that was easy to follow without any distractions.

When I became “too busy” again, I let the things that were growing me mentally and physically take a backseat. Although I was doing more and having a good time, I could feel deep within that I was off balance.

I realized I was no longer prioritizing running, praying, eating clean or having an impactful morning routine. These simple things are what brought me the greatest joy when the distractions weren’t a part of the equation.

Why sacrifice them now that things are going back to “normal?”

This week I made a decision to jump back in and get back at it!

I want to do all the things again but not waver from the very ones that keep me balanced. The simple acts that keep me grounded, focused and at peace regardless of the chaos around me.

I know that I can’t get it perfect every week and life happens. I also understand that I can set boundaries and make my mental and physical health a priority.

If you feel the same, it’s ok! Just reset and refocus on what matters…the rest will follow!

“FIND WHAT FEELS GOOD”

– Adriene Mistler

Morning Mindset

The journey of turning from a night owl into a morning person.

I used to believe that you can’t just become a “morning person” if you aren’t wired that way. The truth is, you absolutely can. This thought is quite frankly an excuse we tell ourselves to keep our regular routine when we don’t want to shake things up.

You control what time you go to bed and wake up in the morning. Yes, it’s challenging to wake up early if it’s not typically your thing. I still struggle with this at times but the reward is worth it.

Benefits of waking up early:

  • Peaceful – no distractions
  • Clear mind to jumpstart your day & set an intention
  • Increase productivity & focus
  • Boost your energy

A few tips to join the early birds:

  1. Go to bed earlier! Understand the importance of sleep and how it impacts your day. I know I function best with a good nights rest so I target around 8 hours of sleep.
  2. Pick an energizing & different alarm tone! Your mind automatically tunes out the one you’ve been playing over and over. It typically associates a negative reaction to it.
  3. Take baby steps – No need to wake up a full hour earlier right away. Gradually increase the time earlier (i.e. 15 minutes each week) until you reach your desired wake up hour.
  4. Set goals of what you’d like to accomplish with your extra time – Meditation, reading, journaling, exercise, etc. This gives you something to look forward to!
  5. Start your day on a positive note! Don’t grab your phone to browse social media or flood your mind with news. Grab a cup of tea or coffee & refocus your energy.
  6. Get moving! I love turning on a playlist and running in the mornings. The early morning around the neighborhood is quiet and therapeutic! It increases my energy levels and makes me feel ready to conquer the day. Another bonus is you will find yourself with more free time in the evenings and a chance to relax.

Time to RISE & SHINE!