How to Stay Motivated

My dad always says, “Find something that puts a fire in your belly.” Teenage Me would often roll my eyes, turn up the volume on my latest self-burned punk/emo mix CD and let Travis Barker’s drum beats muffle the unappreciated wise words of my father. As an adult, I can finally understand the sentiment of embracing motivation and passion while pursuing goals. I can also recognize a possibly unintentional deeper meaning here- if left without fuel, fires burn out.

Establishing a goal is the easy part. Hard work comes with actually following through with the steps required to achieve that goal. Maintaining motivation can be difficult, and I always say that building motivation is somewhat of a catch-22. The best way to increase motivation is to just do it (insert Nike symbol here). We feed motivation by reflecting on how we feel as we complete steps toward a goal. Even if the motivation begins as a small flame, we can turn it into a bonfire. Here are some tips for building and maintaining motivation while working toward goals:

  1. Remind yourself of your goals.
    • Write your goals down and display them in a place you look at often. Make sure they are specific and detailed to better organize steps necessary. Take away the “Oh, right, I forgot I wanted to do that” moment and shoot directly for goal achievement. Goals can be easily pushed to the side and forgotten about if we don’t make a point to keep them in our focus.
  2. Discover the WHY.
    • Any task has a number of good reasons behind it. Even small things can be analyzed to find something good. Consider washing dishes. We don’t complete the task for no reason- we complete the dishes in order to have a greater sense of cleanliness and organization (and it helps keep little pestering pests away, but that’s a different blog post). It’s all helpful in creating an image of the bigger picture we are striving for.
  3. Partialize your goals.
    • If we view our goals as one large chunk, it can become overwhelming and cause a person to shut down or give up. By breaking goals down into smaller pieces, we can more easily set targets and obtain a greater sense of achievement. Additionally, developing a deadline for each step can be crucial in maintaining momentum.
  4. Acknowledge your achievements.
    • Track your progress and celebrate benchmarks along the way. Congratulate yourself when you have completing a smaller chunk of the overall goal. Acknowledging progress made toward your goal can propel you forward to the next step.
  5. Be flexible.
    • I have said this so many times that I feel like it should be my new tag line, but: BE GENTLE WITH YOURSELF. If something is not working, be flexible and try it a different way. If you find yourself frustrated, stressed, or overwhelmed, be flexible enough with your deadlines that you can allow yourself a moment to step away and regroup. Achieving a goal looks differently for every person. Don’t just find a process, find YOUR process.

What helps you stay motivated?

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Half Marathon Training: Week 2

Happy Monday, Warriors! Wow, did Week 2 really present some challenges that served as some pretty important reminders. Sunday rolled through just as I was coming out of a great, but busy, week. I completed all of my training days from Week 1 with complete success and felt prideful as I rewarded myself with a “Tourist Weekend.” While I love living in Philadelphia, I don’t often get time to partake in the famous attractions. Every so often (usually if a family member or friend is visiting), I allow myself to act as a tourist for an entire weekend and explore the hot staples of the city tourist-style (Though, you will never catch me riding a Segway).

Fueled by residual motivation from Week 1, I created an intense training plan for the week that included longer runs and harder speed training workouts. During my first run of the week, I made it half way to my distance goal when my entire body felt exhausted, and every fiber of my being felt one step away from a becoming real life example of a dramatization in a Life Alert commercial. As I slowed to a walk, I reflected on the prior week of nonstop movement and recreation. I remembered my top goal in beginning my overall wellness journey: GIVE YOUR BODY WHAT IT’S ASKING FOR. It was a not-so-gentle reminder to listen to my body, and my body needed some good old TLC (both physically and audibly, because come on– who can’t get down with a little No Scrubs blaring on a Sunday night???). With that in mind, I walked the remainder of my distance goal, went home, ripped up my plan, and spent the week going off script, tailoring each activity to what I felt that my body needed on a day-to-day basis.

Here is what it looked like:

  • Sunday: Run 3 miles, walk 1-2 miles. (I made this a mindful walk, meaning that I put my phone on airplane mode and listened to no music, taking in my environment and focusing on my experience).
  • Monday: Strength Training: Arms, Stretch
  • Tuesday: Run 1 mile at an easy pace, run 1 mile at race pace, walk 1 mile, run 1 mile at an easy pace
  • Wednesday: Yoga
  • Thursday: Strength Training: Abs and Back
  • Friday: Strength Training: Legs, Stretch
  • Saturday: REST

Lesson of the Week: Listen to your body. Training doesn’t have to mean pushing yourself to the point of exhaustion or injury. If your body is craving something slow and easy, give it just that. If your body is buzzing with energy, use it as fuel for harder workouts. I ran and worked out at a lesser intensity and still ended the week feeling stronger.

It’s your turn, peeps: How did you listen to your body this week?

Half Marathon Training: Week 1

If someone told younger Kelly that I would be training for a half marathon, I would have been crippled with laughter. That being said, here I am typing a post after successfully completing Week 1 of training. I am so excited and proud of myself for taking on this challenge, and I am eager to share progress updates along the way. It is my hope to share my experience with each week of training leading up to the race.

While developing my training schedule, I heavily researched important fitness workouts for distance runners/half marathon training and tailored them into a routine that fits for me.

Here is what my Week 1 looked like:

  • Sunday: 4 mile run at an easy pace
  • Monday: Pilates
  • Tuesday: 3 mile run at an easy pace
  • Wednesday: Plyometrics
  • Thursday: Yoga
  • Friday: 3 mile run at an easy pace
  • Saturday: REST

The day before I started Week 1, I completed a 5k race with 25 obstacles, so during my 4 mile run on Sunday, I was feeling the burn! But that didn’t stop me, and I was proud to have run the longest distance I’ve ever completed without having to take a walking break.

For the workouts on Monday, Wednesday, and Thursday, I simply used YouTube to find workouts. I typically refuse to spend money on workout tapes, because I am so picky about the routines I complete. I really want something fun, active, and challenging. Although I have developed independent routines at times, I find that I perform best when working out alongside someone who is encouraging and positive– so I turn to YouTube if I can’t find a training partner.

By the time Thursday came around, I was SO EXCITED for my yoga day. While I felt strong and powerful, I also felt that my body needed a relaxing break and a deep stretch. This week really motivated me to take extra time for a deeper and longer stretch after workouts and runs throughout the week. Although I struggled with time management and getting the run in on Friday, I adjusted my schedule to complete my 3 miles bright and early in the morning (not ideal for me, but we make changes where we must).

If I had to change anything about Week 1, I would probably have switched yoga and plyometrics. In retrospect, I think yoga in the middle of the week would have nicely split up the routine and led to a greater sense of balance. As well, I think a more active workout on Thursday would have pumped me up better for my last run of the week on Friday.

Lesson of the week: Find your motivation.

Is anyone else training for distance running? I would love to learn tips and tricks from more seasoned distance runners (and I have had this crazy fascination with researching training routines…… who am I???!!).