Five Tips for Staying Motivated

We are halfway through the month of January and halfway through my Nike Training Club January Challenge. I hope you are all staying strong with your goals and pushing through the tough times. (It's not too late to join my challenge either, for more information, see my previous blog post here). Often I lose focus halfway through a training cycle or plan and have to work hard to motivate myself to continue. When I need to find my motivation I have a few tips and tricks that work for me. 

Top Five Motivational Tips:

• Make a schedule. Write down your workout plan for the week. Schedule it into your day. I set reminders in my phone if I am having a hard time making it to the gym. Treat it like a business meeting and don't allow yourself to skip out. 

• Recruit a workout buddy. I am always recruiting friends to come to the gym with me or come on a run. Often it's the start of a fitness program for them too. It's a win-win for both of us. You'll be more likely to show up for a workout if you know someone is waiting for you.

• Don't be afraid to fail. I often don't want to try a new class or workout because I don't want to look bad. Let's face it - everyone starts somewhere and no one is perfect when they start out. So  don't be afraid to take a chance. 

• Set a goal and make a plan to achieve it. Set check points and reward yourself when you reach each mini-goal. Get a massage when you lose five pounds, treat yourself to new workout clothes after you complete your goal race. Make sure your rewards are positive and keep you on track. A three scoop ice-cream cone is probably not a good reward. 

• Create a social support group. Declare your goal on Twitter or Instagram and follow people with like-minded goals that motivate and inspire you. Post progress photos and do weekly check-ins. 

My progress photo I posted to Instagram to keep me accountable for January.

Bottom line - find what works for you. You might need to test out different tricks to keep you motivated but find what works and stick with it! This month I have been focusing on stretching and yoga sessions. Instagram and Twitter have really helped me stay motivated and the support group I have built is phenomenal. Stay motivated, stick with your goals and if you need an extra push, I'm here to help. 

Five Tips for Staying on Track During Winter Running

Fall has arrived and that means that it is time to bring out the winter running clothes. As an Oregon native I am prepared for anything the weather throws at me. Boots, hats, scarves and a winter running wardrobe for any condition is something that keeps me lacing up my shoes and heading out the door through the cold winter months. I actually find that I run faster in the winter. I wish summer running had the same effect, but I tend to melt in the sun. Winter just suits me better! I love layering up for fall and today was no exception. 

This afternoon, I went for a short three mile training run and layered up in Hyperwarm tights, running vest, long sleeve top, Nike Free's and my GPS watch. This outfit kept me toasty warm and not too hot so I could focus on speed instead of my core temperature. When looking for winter running gear be sure to get something that is breathable, fits well, wicks sweat and also keeps you warm. Athleta and Nike are my go-to brands for winter running gear. 

Every year sportswear companies like Athleta, Nike, Under Armour, and Adidas come out with new products to protect us from the elements. I really have no excuse not to exercise during the cold winter months. Plus, I have a reason to do a little shopping for myself as the seasons change. If a new pair of running shoes or tights will get you out on the street then they are a great investment. 

Here are my top five tips to keep you on track with your fitness goals during winter training:

1. Buy the right gear. Get a pair of lined running pants or rain proof shoes so you can't use weather as an excuse.
2. Find a workout buddy to keep you on track! If someone is counting on you then you are much less likely to skip a workout, even if it is cold outside.
3. Sign up for a race or a class at the local gym. If you have something you are training for you will be more motivated to put work in. 
4. Plan your workouts the week ahead so that you know how to budget your time. This one is important, especially with the holidays coming up. Make a schedule of your workouts and stick to it!
5. Reward yourself after a certain amount of successful workouts or when you reach a goal. Maybe you get a massage when you stick to your workouts for three weeks, or perhaps you get that new sweater your were eying at the store. Whatever your reward - treat yourself to it when you reach a goal.

Staying on track with training in the winter and during the holidays is hard. Chances are you will miss a workout, but if you follow my five tips for success, you should be able to keep up your fitness strong during the winter months.