Winter Workout Motivation

We moved to Greenville, SC from Jacksonville, FL in May 2014. A few months later, we experienced our first "real" winter in ten years. I quickly realized that I do not like running or biking outside when it's cold and I needed to invest in a more seasonable wardrobe by purchasing winter workout gear. By no means is our winter weather extreme, but it's always a bit of a struggle to go from my favorite season (summer = hot and humid) to colder temperatures. For many years, I tolerated the winter by training indoors. I've put in a lot of treadmill and treadmill miles from December until March. However, year after year, I realized how much the winter weather was affecting my mental health. But I recognized that it wasn't just the cold weather that was giving me the blues but it was the lack of being outside.  Over the past few years, I've made a conscious effort to run and bike outside throughout the winter. I have an ever-growing wardrobe of winter workout clothing, I have a group of friends who hold me accountable to riding outside and my go-to running routes give me something to look forward to. Sometimes I'm tempted to stay indoors when I check the weather forecast but I know I will always feel better once I get myself started.  If you struggle with workout motivation in the cold winter months, here are some strategies that I use to get myself outside on a cold winter day.  Warm up - To get myself into a workout mindset, I always start with an ECFIT mobility or strength session. Not only does this help loosen my muscles but it also helps to raise my body temperature so that I don't feel as cold when I get outside. Making time for 5-15 minutes of warming up can make a big difference when it comes to setting yourself up for a good workout. Join a group workout - I absolutely love attending the local Friday masters swim session because I look forward to seeing my friends and swimming with others. Thanks to the Supra cycling team, I know that every Saturday at 10am for 8 weeks from December until the end of January, I can ride with 30-50+ cyclists thanks to the Greenville Winter Bike League. Find a group or class that gets you excited and get a friend to hold you accountable. If you enjoy learning, training and changing up the training environment, conside one of our four group training camps this year.  Invest in proper workout gear - I never knew how to properly dress for biking in cold weather until I went for my first cold weather ride in Greenville. I quickly realized how important layers were to keeping warm but not overheating. It's been a bit of trial and error to know what clothing works for certain workouts and weather conditions but having a variety of options to choose from can make a bad weather day feel somewhat pleasant. Even if you workout indoors, having the right gear matters when it comes to feeling comfortable and confident when you are moving and using your body.  Be creative - I know that some type of exercise is better than no exercise so I try to be creative with my winter workouts. Recently I've been running outside after I swim because I have found it very difficult to get outside for a run in the early evening. This past weekend I split my long run into a warm-up on the road around Furman and then a main set in the Furman trail system. It was nice to be in the woods, sheltered from the 20-degree temps and strong winds. If you don't have the ability to get outside, make it a goal to get 10,000 steps (which is around 5 miles!) for the day.  Seek adventure - No matter how I feel when I start the workout, I always feel better after the workout is complete. When the weather is really bad, I feel like I conquered an adventure. Even if I am only running a few miles in the evening, I see it as an adventure. I get excited to put on my headlamp, reflective vest and other gear to stay visable and I let my light guide the way. I love turning workouts into an adventure by going somewhere new or different. With this adventure mindset, I don't worry about having to perform a certain way or hit certain metrics like paces or watts but rather, I know that I will need an explorative mindset and mental toughness to finish what I started.  Remind yourself that exercise is needed all year long. It doesn't matter where or how you workout but daily movement is important for your mental and physical health.

Finding motivation to exercise on bad weather days

A lot has been studied on the topic of weather and productivity. Interestingly, the results vary. But this shouldn't come as a surprise since human beings are different and react to various conditions differently.

For example, I find myself much more productive when the weather is rainy. When the weather is nice, all I want to do is play outside. If you are the same, a primary reason for the bad weather-productive connection is that you are less distracted, more focused and work more efficiently when the weather is bad. The idea of being outdoors is not very attractive so you may as well get stuff done inside. 

However, for some people, a gloomy day can lead to a dreary mind. It's hard to get stuff done when you are feeling down.

Although most people would agree that weather that looks and feels good puts you into a good mood, and you are more likely to be productive when you are feeling good, you can't get much done in life if you plan your productivity around the weather.

Because bad weather can affect workout motivation, here are a few tips to help you get out of your warm cozy bed when it's dark and cold outside:

• Quite the negative self-talk - All or nothing thinking, jumping to conclusions emotional reasoning and magnifying a situation can keep a negative voice in your head, making it difficult to get a workout started. Learning to catch your brain in the early parts of a distorted thought process can help you realize that your negative talk is unnatural, exaggerated and overdramatic.

• Dress appropriately - There's no such thing as bad weather, just bad clothing, right? To make your workout more safe and enjoyable, invest in good quality rain and/or cold weather gear. This makes outdoor training much more comfortable. Even a new outfit can help with motivation when it comes to working out indoors.

• Find an accountability partner - Meeting a friend for a workout gives you an incentive (and accountability) to show up. It's more difficult to cancel on a friend than it is to cancel on yourself. Plus, having a friend (or a group) keeps working out social and a little more enjoyable.
  
  
• Do it for the energy boost - Always remind yourself of how good you feel when a workout is complete. Even a 20-minute walk is better than nothing. Exercise almost always makes your body feel good because of endorphins. Plus, exercise can help minimize stress. And nothing beats the winter blues like a rush of energy.
  
  
• Set mini goals - Give yourself a monthly challenge to help you think in the short-term. Keep your mini goals realistic and achievable. It's easy to give up when your goals are too ambitious. Every month, evaluate where you are and what you have achieved and then add new challenges as you go. Celebrate each small goal met as each bit of progress adds up to something great.
  
  
• Keep it fun - If you don't enjoy what you are doing, it'll be difficult to stay consistent. Consider a group exercise class or a ballroom or hip-hop dancing class. Maybe a softball league or a master swim group? If you don't like running, don't run.  If you enjoy nature, discover the closest nature parks. Discover your talents and interests. Remember, exercise doesn't have to be boring and it should never be painful. You are more likely to stick with something if you are having fun.
  
  
• Make it part of your daily routine - When you are tired, busy or stressed, it's easy to make excuses for why you can't workout. You don't have to physically go to the gym to move your body. Take the stairs, park far away from the grocery store, walk around the park on your lunch break or do yoga while watching TV at night. Even taking breaks during your work day to move or standing during a phone call can be a great mood booster 

Exercise burnout and how to overcome it

Although it's normal to experience motivational highs and lows throughout the year, the risk for burnout is always a concern. Typically, the symptoms occur gradually.... you can't seem to find the motivation to exercise, you've hit a fitness plateau and/or you notice a loss of enjoyment for the activities that were once enjoyable for you. You may also find that you are struggling with an injury, health issue or mental health change.

Burnout is not always predictable but life, work, an injury, health issue or a family stress can certainly increase the risk.

If you are struggling with motivation or struggling to find your "why", it's time to change your relationship with your training/exercise regime. Here are a few tips to help you return to a place of joy and excitement for exercising:

• Avoid just checking off your workouts and simply going through the motions. If you feel obligated to show up to a workout, but gain little enjoyment or satisfaction from the process of completing the workout, get back to your "why."
• If you feel physically and emotionally exhausted, find a different way to move your body. Exercise is a great way to improve your mood so don't scratch off exercise from your to-do list just because life is stressful. Give yourself permission to move blood, participating in an exercise that makes you feel good, for 20-30 minutes a day.
• Change up your routine if your daily grind is becoming monotonous. Go somewhere new, join a group or invite a friend to join you for a workout. Sometimes a mind/body recharge can serve as a great motivational boost.
• Join a group or go solo. Depending on your "normal" exercise routine, perhaps you need the fun factor of training with a group. Or if you are used to always training with others, you may just need some alone time.
• Do a nutrition/hydration check-in. If your energy or hydration intake is not meeting your needs, your body may be shutting down to prevent a health issue. Look to your daily diet and hydration practices to see if your body is in need of more food and water.
• Keep goals realistic and processed driven.
• Remove the pressure on yourself that you have to improve with each workout. Far too many burnout stories stem from pushing through fatigue. Added pressure to beat your previous workout session brings stress and anxiety.
• Get your Zzzzzzs. Sleep is an amazing recovery tool but when you fall short on sleep or try to function in life with restless sleep, it's easy to feel run down.
• No structure workouts are in order. Sometimes you need a break from showing up to a specific workout. Go for a run without a watch, ride your bike for fun (and stop at the local coffee shop) or do an open water swim and enjoy the freedom of not following a black line. Or, do nothing related to your sport without guilt.
• More is not better. Don't let your fitness routine control your life. If you have found yourself in a training rut, grinding away the miles and feeling an intense amount of guilt if you miss a workout or don't hit your expected watts or paces, it's time to rethink your drive. 

Exercise is a much-needed way to keep you in great health - physically and mentally. Take a step back as doing less can help you get more out of your body. 

Cultivating empathy in a divisive world

In a divisive world, people are very passionate in their beliefs and opinions. This is only heightened on social media where anyone can express opinions without censorship, restraint or legal penalty.

When a topic is polarized by different views, thoughts or opinions, you may find yourself in one of two situations - you either full heartedly agree or disagree.

While it may be hard to accept that a friend or family member has a different opinion to you, the ability to understand and to be understood in a world of conflicts is extremely important. Every person in this world has a unique context which helps inform and shape the way he/she sees the world and behaves in it. As much as you want people to understand where you are coming from (and your point of view), you must be willing to do the same for others.

To enter a space of conflict or lack of understanding, here are a few tips:

• Accept differences. People come from different backgrounds and are brought up and taught to believe in different viewpoints.
• Don't be mean. Even if you disagree with an issue, don't be rude, hurtful or overly dismissive.
• Respect an opinion. We all come from different backgrounds, upbringings and cultures. Even if you don't agree with someone's opinion, you can agree to disagree. In other words, agree with their right to have an opinion.
• Be curious. A thought, feeling or point of view doesn't have to be right or wrong. No argument or opinion should be black-and-white.
• Look at the facts. When trying to understand the other side, look at what behaviors, beliefs or situations are facts - not feelings.
• Emotions are important. Anytime there is a disagreement or argument, there are bound to be emotions and personal experiences attached. There will always be some type of emotional context when expressing an opinion.
• Don't overlook the context of the situation. People are influenced by their personal history and experiences. Always consider the context of the person or situation. Even if what you consider to be a "fact," we all differ in the interpretation of the "facts" - especially if someone had first-hand experience with an issue or had an experience which was emotionally-difficult. 

The next time you find yourself in a conflict of opinion, have some empathy. "Help me understand where you are coming from" doesn't mean that you agree with the person. It means you want to fully understand the person and their opinion.

Remember that everyone you meet is afraid of something, loves something and has lost something.

-Jackson Brown

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For more education, inspiration and motivation - and to check out a delicious cherry couscous salad recipe - subscribe to our free weekly newsletter delivered to your inbox once a week on Wednesday. 

Be all in without being all or nothing

I've had a busy last two weeks but it has been all so rewarding. With a trip to Charlotte, NC and then Roanoke Virginia, followed by a trip to Lexington, KY the following week, I've had the opportunity to speak to a wide range of individuals about nutrition, education and sport - newbie triathletes, fitness enthusiasts, collegiate athletes, coaches, strength and conditioning coaches, exercise science students and so much more. It's truly been a dream come true to be able to give back to others.

With so many people wanting to improve health, change body composition or improve performanc (and in honor of my new book Athlete to Triathlete), I’d like to give you a few tips on how you can get the most out of your exercise or training journey without being all or nothing.

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The sport of running, swimming, biking or triathlon isn’t reserved only for the elite or as a means to an end to lose weight. It’s much more than clocking the miles. It’s part of your lifestyle. It’s who you are. It defines you. Training for a race adds purpose to your every day exercise regime. As you physically prepare for an event, you also improve health, boost self-confidence, overcome fear, stretch physical limits and become a role model for others.

When motivation is high, it’s easy to envision yourself crossing the finish line with a victorious fist-pump. It’s the follow-through, action-part of training that can be difficult to sustain. That’s why motivation is important. When you are tired, busy, or dealing with a setback, you need purpose and direction to drive your actions. Every human being has a different source of motivation. For some, it’s a goal or incentive, like reaching a personal best time. For others, internally you are motivated by your health, a personal cause, or mental well-being.

If you find yourself struggling with motivation, you are never alone. Even professional athletes, who train for a living, often struggle to find the drive to train. Here are a few tips to help you be "all in" without being all or nothing.

• Know your “why.” At times, training may feel repetitive and boring. If a personal challenge is greater than your why, triathlon will feel like an unnecessary sacrifice. When you know exactly what you want to achieve and why, it’s a lot easier to put in the work, even when you don’t feel like it.
• It’s ok to fail. When something doesn’t go as planned, it’s easy to give up. When you experience a setback, learn from it. Mistakes and failures provide you with valuable feedback—lessons you can use to improve.
• Change up your training environment. Freshen-up your music playlist, explore a new training environment, or invite a friend for company. Because repetition can become mind-numbing, give yourself a mental boost by revitalizing your workout regime.
• Body image - Athletes come in different shapes and sizes. The perceived ‘athlete’s body’ is not something you need to strive for. Success looks different on everyone. If you watch any race – The full triathlon distance to marathon – you’ll see all different body types celebrating across the finish line. Your body is amazing. Exercise because you love your body. Instead of bashing your body, thank your body. Be proud of the function of your body and all that it’s capable of achieving. learn to embrace the unique traits and qualities that enhance your athletic journey. Not every athlete body is going to look the same. The process of developing a positive body image takes time but to love your body in motion is worth the patience and hard work. Sport doesn’t care what you look like, it just cares that you take good care of your body.
• Train for those who can’t. If you are struggling with motivation, tap into something that really matters to you. Think of someone who is going through a difficult time or a cause that you are passionate about. There’s great power in dedicating a workout to someone/something.
• Re-energize yourself in a group setting. Not only are you more motivated to train when others hold you accountable, but nothing is better than the comradery of physical suffering.
• Don’t be all or nothing. Routines and plans are helpful, but not if they are overly rigid. Being a self-proclaimed perfectionist can cause frustration and burnout. Put your energy into what you can control, recognizing that something is better than nothing. Manage your expectations and focus on progress, not perfection.
• Love the journey, not the end result - Anytime you are overly focused with an outcome or an end result, you will quickly find yourself losing joy for the journey. When you love what you are doing, the end result doesn't hold as much weight. Thus the journey to reach your goals should in some ways, exceed the goal itself. The journey to achieve a goal is built from; the person you become, the skills obtained, the obstacles you overcame and the inner growth that took place.

• Have fun - Many experience great stress from constantly needing to prove something in every workout. Fitness improvements come from what you do most of the time, not what happens occasionally. Keeping your training fun is the most important way to foster fitness improvements. When you perceive a workout as enjoyable - something that makes you happy - it will have a positive impact on your entire workout experience. While many workouts will be challenging, you can only push yourself harder and feel a greater sense of satisfaction when you are enjoying what you are doing.
• Love the grind - Not every training is going to be fun, enjoyable or smooth sailing. There will be setbacks. It may feel like there is never enough time in the day to get everything done. The weather will not always be perfect. Your body and mind will play tricks on you, telling you that you are too tired to train. It’s good to dread some of your training sessions or to struggle through some workouts. Elevating your fitness requires hard work and pushing yourself outside of your comfort zone. It means being willing to fail, go easier than you'd like, show up when you are tired and grit it out, even when you want to quit. Make every session count.
• Patience - Performance improvements, body composition changes and fitness improvemnts are never linear. Many times, a breakthrough occurs right after a serious of subpar workouts. To take your fitness to the next level, you can't rush the process. Your best performances are still within you. Stay patient. Real results require effort and energy. Patience is the combination of persistance and time: it is a process of growth, hard work, failures, and eventually, reaching goals.

Embrace the Grind

I have had the most wonderful time over the past two days, visiting my alma mater - Transylvania University in Lexington, KY.

This is my first real visit to Lexington/Transy since I graduated college in 2004. Wow - 16 years have passed by and so much has changed! Both in my life and in Lexington. After spending the first 22 years of my life growing up in Lexington, I have so many amazing memories here.

Why am I here?
I was invited to Transy to speak to the senior exercise science students, the triathlon team and the swim team, as well as to some of the sport/exercise staff/faculty. I arrived on Sunday afternoon and I will be leaving Wednesday morning. It's a quick 5 hour drive. I have been sharing my journey of how I got to where I am today and I owe so much of it to my amazing liberal arts education at Transy. Funny story - my high school swim coach is now the head coach at Transy. And the triathlon coach is married to one of my friends from my high school swim team. What a small world!

During my talk to the senior exercise students, I couldn't help but put myself into their shoes nearly 16 years ago. I thought I knew what I wanted to do in life but my career path had many different twists and turns. At the end of my talk, I spoke about some of the lessons I have learned over the years. Here was my list: 

• Follow your passion(s)
• Figure out what you like/don’t like
• Don’t let hearing the word “no” stop you
• Don’t give up on what's most important to you.
• Stay true to your morals/ethics
• Don’t look for short cuts. 
• Start now, time will pass on by anyways.
• Don’t put your health to the side just for a lucrative career.
• Figure out your strengths. 
• Network.
• Learn from others.
• Don’t let social media get the best of you – comparison, self-doubt, fear of messing up, trying to be perfect.
• Never stop learning.
• Be patient.
• Don’t turn down opportunities.
• Say yes to what makes you happy.
• Embrace the grind

I ended with "embrace the grind" because I feel it's such an important aspect of achieving success in life. And it's so very true as it relates to sport succss.

Have you ever heard athletes and coaches talk about "the grind?" While you may think of it as the grueling aspect of training, the grind is where joy is found.

Whereas your day job may not be your dream job, your sport (or exercise of choice) is a hobby that you have choosen because it brings great happiness and good physical/mental health to you.

For many athletes, the deep satisfaction, joy and fulfillment that was once felt for training dissapears and what's left is a body and mind that is simply going through the motions of training for an athletic event. Although goals will help you get a workout started, it's hard to reach a goal if you don't love the work that it takes to get you there.

When was the last time you looked at a workout and got excited by the challenge? Or looked forward to learning a new skill? What about the feeling of giving your best during a workout, even what you don't feel at your best.

Being an athlete is hard and it requires a lot of work. But to get the most out of your training, you have to embrace the grind. When you keep grinding, you push yourself to limits that you didn't know were possible.

You must love the work that comes with being an athlete. It's not about the product but the process. Don't stress about the end result - the paces you think you need to run, the power you think you need to push, the pace you think you need to swim or the place you think you need to achieve to feel success.

Sure, some days are harder than others as you try to balance work, family, kids and other obligations. Sometimes you will feel under the weather or you may experience a setback like a health issue or injury.

But knowing that you are getting up every morning and doing something incredible with your body - and doing it to the best of your ablity - this is the grind. Attack every workout with a can-do positive attitude and give that workout everything you can give on that day. Be thankful that you are apart of a small percentage of individuals who can train for and participate in an endurance athletic event.

The next time you find yourself counting yourself out before a workout begins, giving up on yourself when a workout gets hard or making excuses for why you can't finish a workout, check-in with yourself and ask why you choose to call yourself an athlete? What are you doing this all for? What makes sport fun and exciting?

No matter how much you love your sport, there will be days when you are unmotivated, workouts that you want to quit (or not start), workouts feel repetitive and boring, the weather will be miserable and you will struggle to find the courage to finish. These aspects of being an athlete are not fun. But this is the grind. When you could easily give up, you don't.

The grind doesn't mean pushing through deep fatigue, sacrificing sleep or making sacrifices with family/work/friends. The grind is where you recognize how important this sport is to you and all the joy that it brings to you.

Set big goals and aim high but never lose sight of what it feels like to love the work that you get to do with your body - the good, bad and everything in between. This is the grind that comes with being an athlete.

20 tips to get out of your own way

Have you ever said to yourself "I know what I should be doing but I can't seem to do it!"

Life is busy, stressful and exhausting so it's no surprise that excuses and barriers keep you from doing what you know you should be doing. But what if your life didn't have to be this way?

If you are tired of getting into your own way, here are my tips to lift yourself up, gain control over your mind, work through fears and doubts, break down barriers and move closer to your goals.  

1. Celebrate small accomplishments. 
2. Don't aim for perfectionism.
3. Silence the negative self-talk. 
4. Stop procrastinating. Look for patterns when you push aside what is uncomfortable or difficult to accomplish. 
5. Address self-sabotaging, habitual behavior. 
6. Avoid over-committing yourself. 
7. Learn to say no. 
8. You are not your thoughts. 
9. Focus on the present moment. 
10. Push aside thoughts that are non-productive or make you feel bad. 
11. Call out your self-defeating thoughts, like distractions, stress, fear, stubbornness, anxiety, self-consciousness, that are not serving you well. 
12. Take responsibility for your bad habits and choices. 
13. Do everything with great self-confidence, pride and appreciation. 
14. Stop the rational lies that make it easy to stray from your path when you have an excuse for everything. 
15. Address the daily decisions that you make and why you make them.
16. Don't give into instant-gratification. 
17. Be your biggest fan. You are good enough. 
18. Don't be so critical/hard on yourself. 
19. Catch yourself in negative thinking. Reframe situations. 
20. Focus your thoughts and actions on what really matters the most to you. 

Keep your motivation flying high

Motivation is the most significant predictor of success. But as you, motivation is sometimes hard to find and very hard to keep. While it's well known that motivation requires breaking habits and behavior patterns, motivation can also come from something deep inside - an internal drive that fosters action. 

Whereas sometimes we feel that "pressure" inside to train, eat better or make a lifestyle change, it's important that you are able to stay motivated in the face of obstacles, fatigue, boredom, stress, distractions and oh yes, the holiday season that seems to be oh-so-busy!  

Motivation is different for everyone. Explore your unique motivation that drives you to work toward your goals.

Instead of feeling pressure to do something, feel inspired to do something. 

Instead of lowering your goals to match your struggling motivation, boost your effort to reach your goals.

I know this is a very busy time of the year but I'd like to share a personal story from Karel (as featured on my blog in January) to inspire you to keep at it, even when you don't feel like it. 

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It is understandable to feel a lack of motivation in the cold winter months, especially if you live in a place where there is not much community support or friends who do the same sport and have similar goals as you do.

We all go through these stages of not feeling the motivation to train and we try to use all kinds of tricks to make us put in the work. When I get into the state of low motivation, I often refer back to time when I was injured with the tear in my plantar fascia and couldn't train or race for much of the summer. I was miserable all summer and I would have given anything for the ability just go for a slow jog. 

I went to Lake Placid in July 2015, which was suppose to be my big Ironman race of the season before my first IM Kona in October 2015, and being surrounded by several of our Trimarni athletes, I tried to be supportive and be a good coach,. but deep inside, I was struggling. I forced myself to pull out of the race with a DNF after the bike so that I would not do further damage to my foot. 

Now, when I feel like not doing much, I look back at that time and use it as the extra power and motivation that I need to get myself to start and finish a workout. Because I CAN. I don't have an injury that prevents me from working out. I'm not in pain. I'm healthy. 

Everyone is different and different things work for different athletes. Use your past struggles to keep you motivated for your future successes. 

Finding your motivation - it's personal

We have all heard that motivation is the most significant predictor of success. High motivation brings preparation which brings results. 

For many athletes, motivation is hard to find and hard to keep. While it's well known that motivation maintenance requires breaking habits and behavior patterns, motivation can also be an internal drive that promotes action. 

Perhaps you have felt this drive a few months out from your key race when you suddenly feel the pressure to get more serious with your training and/or eating habits.

Although it is great to feel this pressure to perform, it's important that you are able to put in the work, in the face of obstacles, fatigue, boredom, stress and distractions to do other things, all the time. In other words, your motivation to train in January, February and March should be just as strong as your motivation to train in May, June and July.

If you have found yourself saying that you are motivated to train to reach performance goals but you can't seem to translate your words into action, I encourage you to explore your unique motivation that drives you to work toward your goals.

Instead of lowering your goals to match your struggling motivation, boost your effort to reach your goals.

To help find the motivation to change or to reach your goals, you need to maintain your effort even when you want to give up or when it's hard to get started.

Because we all have our own drivers for motivation as it relates to training, I'd like to share a personal story from Karel and how he puts in the work to train, even when motivation is low. 

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It is understandable to feel a lack of motivation in the cold winter months, especially if you live in a place where there is not much community support or friends who do the same sport and have similar goals as you do.

We all go through these stages of not feeling the motivation to train and we try to use all kinds of tricks to make us put in the work. When I get into the state of low motivation, I often refer back to time when I was injured with the tear in my plantar fascia and couldn't train or race. I was miserable all summer in 2015 and I would have given anything for the ability just go for a slow jog. 

I went to Lake Placid in July, which was suppose to be my big Ironman race of the season before my first IM Kona in October, and being surrounded by several of our Trimarni athletes, I tried to be supportive and be a good coach for our athletes. But deep inside, I was struggling. 

Pulling out after only swimming and biking was hard. Very hard. I had never dealt with anything like that before.

Now, when I feel like not doing much, I look back at that time and use it as the extra power and motivation that I need to get myself to start and finish a workout. Because I CAN. I don't have an injury that prevents me from working out. I'm not in pain. I'm healthy. 

Everyone is different and different things work for different athletes. 

I hope my story can motivate other athletes to help them build on past fitness developments in order to accomplish even greater things in the near future. 

What we can learn from Paralympic athletes

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I don't believe that life is perfect and that you always need to be happy to live a good life.
But I've always considered myself a positive person, trying to see the bright side in every situation.

My dad was always happy - he never seemed to have a bad day. Nothing ever bothered him. It was truly remarkable how he lived his life, which was sadly cut short due to cancer at the young age of 67. 

Now more than ever, I try to live with a mindset similar to my dad's, where I always try to wake-up excited for another day of life and look to experiences, nature, travel and other people for inspiration.

As you know, I am extremely passionate about sports, specifically swimming, cycling, running and triathlon. 

I just love watching the human body in action.


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I'm not sure if you are following the paralympics, as there is little TV coverage in the US (aside from NBC sports) but I strongly encourage you to watch and follow these incredible athletes in action.


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Sadly, you won't see many of these athletes interviewed on TV, in magazines or in a commercial because most of the press supports able-bodied athletes.
It's as if a disability discriminates against what it means to be a true athlete, thus the lack of attention from the media on the paralympic athletes in Rio.


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Athletes are always a source of inspiration because of their hard work, dedication and ability to overcome the odds.

But I can't imagine a better group of deserving individuals to look up to than the paralympic athletes (or any athlete with a disability for that matter).


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The world does not cater to disabled individuals. It can be hard to find accessible ways to get around easily and safely and it can also be very costly to be a disabled individual.

For the disabled or impaired individual who is also an athlete, it can be very difficult to find access to coaching, therapy and other services, not to mention the cost of specific gear, clothing and travel.

But, as we all know, sports are an outlet for many individuals and for the disabled, sports have shown these incredible human beings that there is ability within a disability. 

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I feel that this world needs to witness more amazing sporting achievements by paralympic athletes. I feel our world would be a better place. You watch an athlete swim without arms and suddenly, your "bad" swim workout isn't really worth complaining about.
Or, you complain about not having energy to train yet imagine how much work it takes a swimmer, with no arms or no legs, to not only swim but get to the pool and dress for swim practice.

The next time you find yourself complaining about something meaningless, stressing over something small or worrying about something that is not important, I consider you to think about the athletes who have learned how to rise up from hardship with focus, determination, a positive mindset.
It doesn't matter who you are as an athlete, but you must have the strength to move forward in life, without excuses for what could have or should have been.



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Paralympic athletes push the limits as to what is humanly possibly by the human body.
These athletes are living life to the fullest because they are not willing to settle.
They have goals and you better believe they find a creative way to reach them.
They are overcoming disabilities in order to live very productive, meaningful and happy lives, all while inspiring others in the process. 

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When an individual becomes an athlete, he/she gains self esteem, determination, courage and confidence. 

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For those who are missing a limb (or three), are visually impaired, have brain or nerve damage, cerebral palsy, MS or have a learning or movement disability......

We must remember that these athletes are human.
Even if an athlete has physical or mental impairment, we should treat them with the same respect, attention and notoriety as the able-body athletes.


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The next time you are having a bad day or you feel like nothing is going right, I encourage you to change your perspective of your current situation.
Is it really the worst day of your life?
Is everything really going wrong right now?
Do you really wish that you were not alive right now?


It's ok to be mad, upset or frustrated but sometimes it doesn't hurt to think a bit differently and remember the people in this world who may not have the easy life that you are living, yet refuse to give up on making the impossible possible. 

Race to your full potential

Performing at your best requires an effort that goes beyond your old limits. This new limit (or unexplored territory) means that you will ask your body and mind to do something unfamiliar on race day.

If you are racing this weekend, you are capable of achieving something incredible on race day. 

However, first you need to get past all the self-doubts, fears, insecurities, pressures, anxieties and nerves that are possibly holding you back from achieving greatness on race day. 

While there is nothing wrong with pre-race nerves, it is important that you believe in your fitness and your ability to overcome anything that comes your way on race day.

Trust that you have done the work that you needed to do and be confident in your abilities. 

Do not take your race day for granted, especially if you are not sick or injured. 
Don’t live your life waiting for a better time to do something or assuming you will have another opportunity.  

Racing is hard. It hurts.
Acknowledge it, accept it and embrace it.
Pushing through fatigue, sore muscles, uncomfortable breathing, it’s not easy and it can sometimes be painful. When your heart is racing, your muscles are aching and your body is suffering.....this is exactly what you trained for!
Don't convince yourself that you want to give up or “take it easy."

When you are in the hurt locker on race day (which you will be), this is a reminder that you are feeling exactly what you trained to feel on race and that you are mentally and physically tough enough to hop on the pain train.

It's time to bottle up your energy. Have trust in yourself. You’ve done the hard work.
Race day is your reward.
Racing is fun.

It’s a hobby. Remind yourself how lucky you are that you have friends and family who support you and also who believe in you. There are so many people out there who wish to have the focus, patience, dedication and discipline that you do to put in the work to train for an event.
So many individuals struggle with consistency and balance in life, but not you. You found a way to get it all done. Be inspiring so you can show others, who are just as busy as you, that it is possible. 

There is absolutely nothing else that you would rather be doing on your race day.
You have trained early in the morning and late at night for THIS one day.
You have made sacrifices for this day and you have had a commitment to yourself that you would put in the work, for THIS day. 

While this may not be your only race this season, this is not just another race. 

So what now?
You put in the work and now it’s almost time to put all that training to the test. 

You need your mind to be ready for race day. 

It’s not going to be easy. You will have high moments and low moments. Enjoy the highs and when you have a low, remember all those great workouts that you had in training, even when you thought you weren’t going to have a good workout. 

Don’t forget that race day goal that helped you finish all those hard sets or start a workout when you just didn’t have the energy.  

Focus on things within your control and be prepared for every possible oh-no situation on race day. 

And most of all, visualize yourself succeeding. Believe in yourself and your abilities.

Tell yourself your race day goal - out loud. Be brave.
What is that goal, deep inside your heart, that you want to accomplish on race day?
Is it a place, a time goal, a feeling?

What is it that you worked so hard to achieve on race day?

Don't limit yourself.

Race to your full potential on race day. 

Maintaining motivation to train - swimming

As I was swimming the other day, I started to think about the many, many years that I have changed out of warm clothes and into a swimsuit, cap and goggles, only to jump into a cold pool, to swim back and forth for thousands of yards at a time.

Even after starting competitive swimming at the age of 10, I feel so lucky that I still love to swim. However, I can't say that over the past 23 years, it has always been easy to drive myself to a pool, get excited to go from perfectly dry to soaking wet and stay committed to a swim workout.
Of course, when there is a coach on deck and your teammates are working hard, you don't make excuses, you just do the work. 

But the pool is still my happy place. I love the way my body feels when it is non-weight bearing and the fact that I can get a great cardio and muscular workout in the water.  

Now that I am in my 10th year of endurance training and racing (and 23rd/24th year of being a competitive athlete - wow, that is a LONG time, thank you body!), I want to share some of the motivational strategies that I have used over the years to keep me training consistently in the pool.

PRE WORKOUT

~1999-2000 - YMCA Swim team (Dolphins)
I like to have a focus for my workouts. While there is always a warm-up, pre-set and main set, I like having a specific focus for what I want to achieve during the workout. I've learned that it's not good to go into a workout with high expectations with specific paces or time goals because a well-executed workout requires adjusting as you go. You can feel horrible before and have an awesome workout or feel absolutely fresh and amazing and struggle to finish. Although sometimes I do look forward to a specific set and the effort required, I find it beneficial to focus on a skill or mental tactic as these are two very important things to make for quality workouts (and you can bring trained skills and mental tactics to race day).
To help me understand a workout, I always write it down on a piece of paper before the workout. This allows me to walk myself through the entire workout AND to adjust the workout if needed based on time constraints (ex. do I have enough time for 3 rounds of the main set or only 2 rounds?). 

If I really need help, music and a good motivational quote help, especially if I am months away from a key race.
And above all, I always remind myself how great it feels when the workout is over.

DURING THE WORKOUT

2004 - Senior year
It's very easy to lose focus during a workout and to find yourself just going through the motions. Depending on the time of the season, it's hard to mentally see yourself on race day and put yourself into race-day scenarios. Therefore, with every workout, I focus on staying present.
Whereas nature is a great distraction when running or cycling, it's very easy to zone out and lose focus when swimming alongside a black line. Although I have to admit that swimming is very therapeutic when you can zone out and move through the water, when it comes to swim training, it's important to be engaged and attentive to the task/workout, at hand. 

Being present is WAY harder than it sounds because it is so easy to think about what I need to accomplish for the day (in the case of an early morning workout) or what I still I have on my to-do list or to think about something that has nothing to do with working out but is on my mind. Although it can be motivating to zone-off and think about inspiring moments in life, I find it really important to be present so that I take full advantage of my time working out and execute to my full ability.
Having said this, there are some workouts when the workout purpose is to zone out, to have fun and to not be engaged. I really appreciate the workouts when there is less structure and more freedom because when it comes to training, being mentally engaged in specific training can take fitness to another level but it can also be exhausting to be "on" all the time. 

POST WORKOUT

~1996-1997, Dolphins Swim practice (post workout playtime)
It shouldn't be a surprise that I thank my body after every workout. I try to not rush away from a workout only to return to a busy life but instead, I try to give myself a few extra minutes post-workout to reflect. It's easy to overlook great workouts and to ignore what didn't go well and hope for better next time. Whether it's walking after a run, spinning easy after a bike or floating in the pool (or taking a little extra time in the shower), I factor in this extra time into my busy day as I feel it's important to slow down after the hard work is over and to think about what the body allows me to do each day.
I remember some of my favorite memories as a competitive swimmer and they were in the locker room, with my fellow female swimmers, after swim practice. Now as a triathlete,, my favorite part of racing is sharing the race day experience with Karel and other athletes, after the race is over.
I feel that workouts should be just like race day in that no matter how good or bad the workout, it's worth talking about and reflecting.
Some workouts are not fun but you have to do them anyways and some workouts are exciting and fun.
A variety of easy, hard, bad and good workouts are part of being an athlete.
You can't choose easy all the time and expect to get better.

Although it sounds silly, as hard as the body has to work when it exercises or trains, I find that one opportunity, when you are fully devoted to your body working out, is so needed on a daily basis.  

Next time you go into a workout, give yourself a focus/purpose for the workout, stay present and reflect. 

Thank your body. 

Be happy. 

The next time you struggle to get yourself in the pool, remind yourself how great it feels to be an athlete.

And swimming is the best sport ever! :)


2003 - College swim meet (Transylvania University)

Find and KEEP your training motivation

It’s normal to experience waves of high and low motivation throughout the year and the early months of training (in the cold, dark winter months) can often be a rough time for many athletes to stay focused with training and to remain present for workouts.

 Although there is no need to be hard-core with your training right now, it is extremely important that you do the work when it needs to get done because in a few months, you can't go back in time.

You don't want to look back, wishing that you would have built a better base/foundation, wishing you got yourself stronger so you could adapt better to more intense training or wishing you would have taken the time to focus on weaknesses like skills, form, diet and/or sleep/stress management so you could stay as balanced as possible with training. 

We all know that being a triathlete (especially long distance) really doesn't allow for 100% balance in life as some sacrifices have to be made in order to properly mentally, physically and nutritionally prepare for an upcoming event.

BUT, as an athlete, only once per season do you have the unique opportunity to actually create a solid foundation and to get your body into exceptional health. 

Every day, remind yourself that dreams don’t work unless you do. 

If a workout doesn’t go as planned or doesn’t get accomplished, ask yourself if this was because of something within your control (diet, hydration, lifestyle habit) or a very good reason (ex. exhausting day at work, pool closed, traffic, family obligations, etc.). 

There's no need to be hard on yourself when you miss a workout (it happens to us all!) but it is a responsibility to your body to put in the work to train AND to develop/maintain great lifestyle habits that will make it easier for your body to stay motivated to train.

Here are a few of my tips to help you find motivation to build your foundation: 

•   Don’t aim for perfect as you may set yourself up for failure. Focus on giving your best effort for the best possible outcome, every day and be sure to be practical with your available time and use it wisely for training. Always manage your time wisely.
  
•   You don't have to be an athlete to be "healthy" but you can actually damage your health by not training properly for an upcoming event. Give yourself the time you need to get in a quality workout, including a proper warm-up, pre-set, main set and short cool down (this is also your "ME" time, which every person needs). Also, be patient with your fitness. It takes a long time to get the body into "race" day shape as there are many necessary physiological adaptions that need to take place to ensure that you can peak appropriately for race day. This advice is especially true if you are injured. Do you find yourself constantly jumping from race day race, feeling like you are spending more time in rehab than training? Sometimes the best strategy is to pass on your next race when you are recovering from an injury so you can properly rehab yourself to 100% great health so you can then train properly for your next upcoming event. 

• Remember when you sleep and eat well, your body trains better. Review your week of training before it starts so that you can make the necessary investments with your lifestyle habits to set yourself up for great workouts.
  
  Always plan your meals and snacks in advice. You'll find healthy eating much easier this way.
• Change-up your training environment or simplify your training environment when you feel stale or need a mood booster. Training should be fun (even when you are suffering through a workout) and many times, we just need a new scenery or training partner to give us a different perspective. When you find yourself seeing your working out time as a hassle, something needs to change.
   
• Use social media and your friends/family for accountability. Tell others what workout you will do tomorrow so they can hold you to it. Of course, if something serious comes up, you must make the smart call to pass on a workout so that health is not compromised.

• Stay processed driven, not outcome focused. This is the time in your season at you should stay more focused on the process than on the end goal.  You shouldn't be working out just to burn fat, get leaner/reach race weight or to be fast right now. Be patient with your fitness as you build your foundation. Appreciate the journey and train with a beginner's mind. 
  
  
• Remind yourself why you wanted to register and train for your event. Never lose sight of the hard work that you were once willing to put forth to prepare your body and mind for your upcoming event. Yes, training is not always easy or exciting but in order to see what you are truly capable of achieving with your body, you can't skip steps, rush the process or follow another athlete's training plan.
  Don't overlook your progress because you are constantly comparing your journey to another athlete's journey or successes. 

You must have motivation to build your foundation

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I love the first few months of working out as it relates to my periodized training plan. The intensity is fairy low which makes it easy to function well in life, socialize and partake in other non-sport activities, no workout seems to short or long, frequency training provides many opportunity to work on skills without sacrificing poor form and there is a heavy emphasis on strength. 

As I tell our athletes over and over, when a new season starts after the off-season, it's time to start building your foundation. And it turns out that the analogy "training is like building a house" could not be more true for athletes who seek consistency, great health and great performances within a season. 

If you were to start construction on a house, what would be the first thing that you would do? 

Would you hire an interior decorator to help you pick out window treatments and wall paint?

Even if designing the interior of a house is fun, if you spend most of your time and money on something that is not needed for 3, 6 or 8 months down the road, it would all be a waste of time as there are more important things to focus on.

It's easy to understand why athletes do not appreciate the foundation phase of training and often rush through phases or neglect the little things that make a huge difference later in the season. Building a proper foundation takes work and time. 

With a key race so far in the future and many workouts not providing the rush of endorphins that one would feel 6-8 weeks out from race day, many athletes actually skip this phase of training all together and advance into more intense training or haphazard high volume workouts or just exercise for a few months and then start an 8, 12 or 20 week race-specific training plan. 

 The foundation phase can be challenging for some athletes as they don't like addressing weaknesses or limiters and would rather train in a way that gives instant gratification, often repeatedly doing workouts that come easy and natural (and neglecting workouts that are difficult, uncomfortable or not fun).

And for any athlete who seeks quick results, it's likely that the foundation phase isn't even considered. 

How would you feel if the builders and contractors responsible for laying the foundation of your new home wanted quick results too?


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The problem that many athletes face is that they don't realize that what they are doing is a problem....until it actually becomes a problem.

As a coach, I see it all too often that the athletes who skip steps in their athletic development eventually pay the price with burnout, overtraining, injuries, sickness and/or peaking too soon (or not being properly prepared) in the 4-12 weeks leading up to a key race.

 It's actually quite easy to train the body to get fast and fit very quickly but with (most) triathletes racing from spring to fall (at least twice over 4-6 months), there is a specific type of training that is needed in the beginning of a training season to ensure proper development and physiological preparation for peaking adequately for key races. 

A great way to appreciate this phase of training is to recognize that you are actually building the foundation from which you will work from as the training progresses. 

A strong, well hydrated, nourished and healthy body has a great opportunity to tolerate upcoming training stress as the season progresses.

Sadly, a weak, injured, nutrient-deficient, calorie-restricted, dehydrated or exhausted body can not tolerate intentional intense or high volume training stress very well, even if the training that is given is designed to properly prepare the body for race day. 

Athletes, recognize that your ability to improve fitness throughout the year is constantly dependent on your ability to tolerate, absorb and consistently train with variable training stressors.

If a foundation is not properly built with consistent, smart training in early season, there is a great risk for inconsistency in training as injuries and sickness are likely to occur and ultimately, you may find yourself taking risks and guessing your way through how to train for your upcoming races solely on how you feel each day.

 Because most athletes can not rush physical development and expect to maintain that fitness level and/or stay in good health throughout the entire season, in my next blog I will share some of my tips to help you maintain motivation for your foundation phase of training.

Remember, the longer your race distance and/or the more races on your schedule, it is critically important to develop your body in a very smart way, starting with a solid foundation and sport-specific training. 

If you need some guidance with building your foundation, let us help. 
Consider our 8-week Transition plan specifically designed to help you improve your skills, strength (with specific strength exercises and videos), form and fitness before advancing with a more specific training plan.

Also, all of our 20-week endurance training plans (Half and Full Ironman distance) include 8-weeks of transition phase training to help you properly build a solid foundation before you master more specific endurance training).

And for the month of January, you can join our Performance Team and receive 4 FREE detailed handouts on nutrition, sport nutrition, swim training and run training. And, with the purchase of any endurance Trimarni training plan, you will be eligible to win a FREE entry into a Rev3 Triathlon race. 

Staying motivated for Kona

In the last 48 hours, we have gone from feeling exhausted, tired and slow to feeling fresh, strong and excited. 

We had a lot to recover from on Monday and Tuesday this week as we could mentally and physically feel the effects of our last big block of Kona training that happened last week. 

Yesterday, I checked the Ironman World Championship event page and saw that bib numbers were released:

Karel: 1739 (35-39 AG)
Marni: 2129 (30-34 AG)

Talk about the perfect timing for a little dose of motivation before a key workout on Wednesday (today) morning. 

We were both looking forward to a little higher intensity workout on the bike this morning (6 x 4 min strong efforts w/ 5 min EZ in between) but because we don't have many options for a "flat" segment of road to put our head down and push, Karel set up our trainers in the garage (aka Karel's fit studio) and we sweated for 90 minutes while watching the 1995 Ironman World Championship for a little motivation (we love watching the older footage of Kona).

After the ride, we each went for a form focused 3-mile run to shake out the legs.

It was a lot of fun for us to suffer together - there was little talking going on between Karel and I for 90 minutes but internally, I think we were both cheering each other on to "make it" just for one last interval. 

You'd think that just because you are training for an important race, that motivation would always stay high in the final prep. And although we aren't experiencing any chance of burnout, we are normal human beings and our bodies are tired.
And when you are tired, it's hard to get the body going. Motivation or not, the body just doesn't feel as fresh as it did many, many months ago.

But - it's all part of the process and we accept the process. There's a time to feel fresh and a time to give our best effort.
And that's in 17 days, on October 10th, 2015.

As athletes, we are constantly pushing our bodies and talking our way through low moments, fatigue and the thought of quitting when the going gets tough. Sure, we have our great moments when a workout feels effortless but the only way to discover personal growth and improvement is to not give up when the going gets tough.

I remember once Gloria telling me "Marni, be excited by low moments - it means a high is coming." She also once told me that breakthroughs often come after really bad workouts.
It's like climbing a mountain that never seems to end and then seeing the view from the top and saying "it was all worth it!"

It's funny how motivation comes and goes. One day motivation is high and then the next, it's a struggle to get started. Some mornings, you wake up excited to train and then 3 minutes later, it's a struggle to get yourself out the door.

As athletes, it's hard to "find" motivation. You can't order it from the internet or borrow it from a training partner.
Motivation is deep inside all of us but sometimes it is hard to find.
 There has to be something deep inside you that says "I want to do this!" and no one can say that for you.

If you struggle with motivation in the final weeks before a key race, continue to embrace your journey. Hopefully the low moments don't happen as much as the high moments but above all, keep yourself focused and excited as YOUR day to perform is coming soon. 

And when all else fails, remind yourself how lucky you are that your body is letting you do what you have been doing for the past x-months or years. 

Workout motivation - when the mind says go but the body says no

We all know that it's hard to regret working out after the workout is over.

The hard part is always getting started. 

Many times, we are told by others that we just need a little motivation to get started. But what if motivation isn't the issue? Is it possible to be highly motivated to workout but your body is not interested in the activity at the same time? 

 I can assure you that there were many times in the past when I would see a PM run on my schedule, and my mind was "all in" but my body was not interested.

Consequently, this would result in two situations; either me skipping the workout all together or me trying to execute with a body that was not energized (which often left me with frustration during my workout followed by uncomfortable niggles post workout). 

For me, running in the evening (as a second workout for the day) was always tough on my body. The stress on my body from sitting all day combined with the weight-bearing activity of running was not welcomed by my hips, glutes, lower back and legs. I have no trouble working out twice a day and love an evening bike ride or swim but for the longest time, I couldn't develop the same energy for running in the evening like I feel when I run in the morning. 

I'm a firm believer that we should love what we do when it comes to physical activity. If I didn't like running, I wouldn't be a triathlete. But just because I don't love running in the evening, this doesn't mean that I am setting myself up for failure as a triathlete - I can simply plan my training accordingly and put all my energy into running in the mornings. 

But over this past year, I have welcomed the opportunity to run in the evening....well, I kinda had to because almost every week this entire summer, from Tues-Thurs, and then once on the weekend, I had two workouts on my schedule (AM and PM).

Although I can certainly choose when I do my workouts, I would often have a planned evening run workout on my training plan. 

All of my evening runs are designed to be very low stress and intentionally very slow. Sometimes an evening run would come on the same day as a morning run or brick and some days I would swim or bike in the morning and run EZ in the afternoon. I typically do no more than 2 evening runs per week (and not every week) but I have learned to set myself up for a quality evening run. Even if a workout is designed to be slow, there is still a purpose and it is imperative that the body performs with good form throughout the workout. 

Maybe you struggle with evening workouts or you have trouble getting started in the morning. Maybe you are simply trying to make exercising part of your lifestyle. 

Whatever the case may be, I promise (from my own experience) that with a little effort, you can set yourself up for a great workout - no matter what time of the day. 

A proper warm-up

I will always spend up to 15 minutes warming up my body with dynamic exercises before a run. A proper warm-up includes mobility exercises as well as movements that increase the HR and blood flow. Many times, I will perform a 15-20 minute strength session of core, glute and hip exercises before any run workout just to help wake-up my body.

This is one area that time-crunched athletes often neglect  - warming up before the warm-up. Not only will a proper warm-up help reduce risk for injury, but it also helps to loosen up the body when you feel stiff and can make for an easier transition from your "real" cardio warm-up before your main set. 

I suggest to dedicate 5-10 min of mobility work and dynamic exercises before all workouts to help your body warm-up. It's amazing how much better you will feel after the warm-up is finished. And the more tired you feel before a workout, consider adding a little more time to warming up the body.  

Music

Whether you can tune-out thoughts with a podcast or pump yourself up with the beats of techno, hip hop or alternative, there is research to support that music can affect motivation and mood. Next time you are feeling tired, consider turning up the radio or spending a little time before your workout to pump yourself up with music.

The simulating effects of music also help with controlling anger, minimizing depressive thoughts and helping to fight fatigue. 

Although I never listen to music when I bike or swim, I prefer podcasts for my evening runs and techno music for my morning runs. And I always have my music jamming on the way to the pool.

A good state of mind

Many times we can bring too high of expectations to a workout which can cause us to loose joy for the simple act of working out. Although it's normal to have anticipations about a workout, especially if it's with a group, in an unfamiliar environment or if the main set looks challenging on paper, but don't allow yourself to get overwhelmed by the perceived paces, watts or speeds that you are told to focus on (or think you should be able to hit), especially when you are feeling a little tired, fatigued or just off. 

Remember that performance gains come through consistency and even the most fit and accomplished athletes have to modify a workout every now and then. I've modified many workouts this summer based on how I felt and it's only helped me train harder.

If we get too focused on the outcome, we can often lose the ability to adjust to allow for a smooth fitness progression. Without this ability, not only can you find yourself lacking self-esteem before a workout even starts but you may find yourself pushing too hard for one epic workout yet, unable to recover or repeat that effort.

I suggest to look at your workout and then ask yourself "what is the best way for me to execute this workout on this day" and consider things like your mood, sleep, stress, diet, fatigue, weather, terrain, training environment, hormones and anything else that may positively or negatively affect your workout. 

Diet

It seems quite obvious but you have the ability to set yourself up for a great workout simply by focusing on the food that will help fuel your upcoming workout. Whereas on one hand you want to be mindful of foods, like fiber and fat (and any other chemically-made products with artificial ingredients - that shouldn't be consumed regularly in the diet anyways) as well as large portions that may disrupt normal digestion in the 2-4 hours before your workout but it's not just about what you eat but also what you don't eat.

Not eating enough or timing your snacks and meals appropriately with a morning or evening workout can also put your body at a physical disadvantage with energy levels remaining low alongside dropping blood sugar and possible dehydration to combat as you try to push your body.

To help you out, don't start your day without thinking about your planned workouts and what you will eat in the hours before the workout, what sport nutrition you will consume during the workout and what you will recover with post workout. If you do this often, you will likely find yourself boosting fitness and who doesn't want this?

Of course, there are also things like working out with a buddy, changing up your workout environment and making sure that you understand the purpose of the workout (instead of just chasing miles/time) to help set you up for a better workout experience. 

So next time you struggle with motivation because your body is not excited to workout (but your mind is ready), start with a warm-up, pump-yourself up with music, keep a positive mindset and make sure your diet is helping you maximize your fitness. 

Soon enough, you will find yourself with a body that is ready for whatever workout you throw at it.

And like usual, when the endorphin's start rushing, you will feel amazing and you likely won't regret the workout when it's over. 

The emotional athlete

It's hard to believe that just over 1 year ago, Karel and I qualified for the 2015 IM World Championship. And in two weeks from yesterday, Karel and I will be boarding a plan to the big island of Kona. And in 24 days, we will both be starting our 140.6 mile journey with 1500+ of the best Ironman athletes around the world. 

Just like you, we are on the same emotional roller coaster that so many experience when training for a key race. With any race day countdown in place, the ups and downs of training for an event can leave you exhausted and drained on some days and excited and overly energized on other days. 

No matter what the race distance may be or your fitness level, we all struggle with the dynamics of our emotions on a day to day basis.
Before you scream "why me?" when you find yourself angry, crying or stressed (or all three at once), what you feel is completely normal and not limited to world class, professional or elite athletes.
Every athlete has the opportunity to improve on weaknesses, experience gains in fitness and succeed on race day, so it is important to learn how to get your feelings under control.  

TRAINING MOTIVATION

                 It's truly remarkable how motivation can swing like a pendulum in any given week, day or even in an hour.
12 weeks out from a race and you may find yourself skipping workouts, not sticking to your training plan or struggling to get your butt out of bed in the morning (or get to the gym after work).  But 4 weeks out from your race, you realize that you can not change the past and all of a sudden, you feel unstoppable and it's no trouble to easily check off every workout on your training plan.
Monday through Friday, you can't seem to find your mojobut come the weekend, you can knock out hours and hours of training and still crave more.
And ask any triathlete who spectates or watches a triathlon race online (especially Kona) and within 24 hours, you can go from having no motivation to finding an enormous amount of energy to do the work....even when you haven't changed anything else in your life (ex. you are still busy, tired, stressed, etc.).

                 Motivation is the driving force for effort and with effort comes accomplishment. When you feel accomplished, you are more driven to continue to stay motivated to train. To perform your best and reach your goals, you must find ways to keep yourself motivated and be willing to go out of your way, sometimes, to get the work done. To help you out, dedicate 5 minutes before every training session to ask yourself the following: "What are my goals, why am I working so hard, why do I love to do this, how can I clear my brain right now to focus on my workout, why is this so important to me, how can I make this workout fun?

                  It is important that you allow yourself to manage the emotions that may cause you to struggle with motivation before workouts and to keep your thoughts positive during a workout so that you do not find excuses especially when the going gets tough. 

NUTRITION

                In my line of work, I work with a lot of athletes who struggle with the emotions tied to their body image. And, I also work with a lot of athletes who are performance-focused and want to learn how to eat for fuel and for health to maximize performance.
The immediate vulnerability that an athlete experiences before, during and after training often causes an athlete to intentionally underfuel or to use food as a reward. The big problem with this is that the times when the body is under the most stress (training/working out) is when the body needs appropriate nutrients, fluids, calories and fuel to meet metabolic demands. But for an athlete who has a poor relationship with his/her body, seeks body composition changes or lacks the education on how to properly fuel for workouts, will sabotage the workout and health by not taking advantage of fueling the body in motion.
On the flip side, there is often the tendency for athletes to carry poor eating habits in their daily life while training for an event which often creates negative internal dialogue, creating an unhealthy relationship with food. Examples include "I shouldn't be eating this, I'll be better tomorrow, I wish I didn't eat that, I feel so gross/fat, I'm being so bad". In this instance, you absolutely do not want to let emotional eating sabotage your performance, energy, health or body composition.

               Every athlete has the ability to put great passion into their daily eating habits where eating is not strict, an obsession, forced or boring. To ensure that you keep a good relationship with food, plan ahead. Plan, plan, plan! Just like with a well designed training plan, you can feel more balanced and more in control of your choices, when you set yourself up for good behaviors. 

INJURY

               Talk about an emotional roller coaster!
An injured athlete often goes through several stages to cope with the injury diagnosis, rehab and recovery process that often resembles grieving: denial, anger, bargaining, depression, acceptance. Depending on what stage an athlete is in after the injury occurs, this can often dictate how the athlete will manage his/her emotions relating to the injury and recovery process.

              To ensure that you do not make further damage by pushing through pain if you are denial or angry at the injury or while feeling down in the dumps you decide that the rehab, therapy and cross training routine is just not worth it, find an athlete who has proven that an injury doesn't have to be the end of your triathlon career and then keep them in the front of your mind as you manage your emotions and trust yourself that you will heal. Linsey Corbin, Jesse Thomas, Craig Alexander, Meredith Kessler, Janelle Morrison are among the many professional triathletes who have all proven that it is possible to be at the bottom with your fitness with an injury but with hard work, focus and determination, rise to the top again. 

EMOTIONS

Did you know that you can be nervous and confident at the same time?
Did you know that you feel ready and be worried at the same time?
Did you know that you can feel off but still perform well?

You may think that the training is tough leading up to a race but sports also test your emotional stability.
Feelings and actions are two different things and as athletes, we need to learn how to calm the feelings that may negatively affect our performance and instead, hold on to the feelings that help us enhance our performance.
Emotions are part of being an athlete and it is important that you learn how to embrace the nerves, anxieties, fears and concerns and bottle up the good vibes, confidence and excitement for seeing what your body can do on race day. 

I often view racing as the end of a chapter of life. We all have a "book of life" and we fill our life with many chapters. Every chapter is filled with emotions - lots of them! Some chapters are not so fun and we don't want to remember them but then there are chapters where it is exhilarating to write the pages of our life because no one can write them for you - only you! 
Training is fun and exciting but also it is challenging and exhausting.
With every training journey, you are in a chapter of your life. 
Make it a good one!

Overcome your feelings - training motivation

On Monday morning, I joined a master swim group for an open water swim at Lake Jocassee (Devil's Fork State Park). I was super excited for my first open water swim practice of the season here in Greenville and excited to swim/train with others. Because the lake is about 1 hour away from where we live, I decided to make a morning out of the swim and combine it with an EZ 30-45 min run that I had on my training schedule. 

Karel stayed at home since he just returned from 4 days of RETUL fits in Jacksonville. 

I packed plenty of fluids and snacks and had my run gear, Nathan hydration belt and had everything I needed for two great workouts. I was super excited and had all the motivation I needed to have a great morning swim/run. 

I swam pretty hard for our 1-hour swim (out and back) as I was trying to keep up with three other super fast master swimmers. After the swim, I was really cold (we didn't wear wetsuits and the water was a bit nippy) and was tired from the swim (although it was a beautiful swim!) 

As I was walking back to my car, I was thinking that maybe I would just head home and run in the evening. Despite starting the morning with great intentions, having all my gear and being nutritionally prepared, I let a temporary feeling of being tired derail me from my plan. 

I know sometimes we can just push through discomfort and get it done but I was perfectly content with not sticking to my plan and I didn't feel guilty. 

But then as I was walking, I saw two other male triathletes who had joined us for the swim (they swam 40 minutes)and they were running. And just like that, I convinced myself that I should just go for the run that I had planned to do. 

And as I should have guessed - I had a great run, with good form (despite running on hilly terrain) and really enjoyed running on new roads, in a new environment. I was running happy for 6 miles!

I was so happy that I ran after my swim and both workouts served their purpose as I felt recovered and fresh to train on Tuesday. 

This morning, Karel and I went for an hour spin and he took me on a great bike tour of some new country roads (we are always exploring!). I was a little tired before the bike and started to doubt myself if I had it in me for today's morning workout. 

But with so much nature around us, it was a great ride to wake-up my legs before our track run. 

But after the ride, I started to feel tired. Again, another feeling that I was letting convince me that I didn't have it in me to run. Tired doesn't mean that I can't have great workouts. Heck, I'm tired after I swim 2.4 miles and bike 112 miles but I still find a way to run 26.2 miles to finish an Ironman! 

I had my nutrition ready for the run and all my gear in the garage ready for a quick transition and I fueled well on the bike in anticipation for the track run.

With Karel by my side, we ran up our hill and headed 3 miles to Furman University and then started our track workout.

MS: 5 x .75 miles (or 5 minutes for Karel) w/ 3 min recovery in between (with #4-5 being the strongest).

Then a run home

Total: 10.3 miles 

As the run progressed, I felt stronger and stronger. I made sure to bring extra nutrition for the track run and boy oh boy did I need it! 

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Every athlete battles feelings. 

Feelings of low motivation, low energy, low passion. 

We also have opportunities when we can bottle up our positive feelings. Feelings of being unstoppable, feelings of strength, durability and great health. 

Amazingly, regardless of how we feel, we have the ability to get things done, even when we feel like things can't get done. 

As athletes, we have a lot that we can do to set ourselves up for great workouts:

-Great nutrition before/during/after workouts
-Great daily nutrition
-Great warm-ups

-Great restful sleep
-Great motivation (goals in mind)

-Great support - family, friends, teammates

-Great stress management

-Great focus and consistency in your training plan (and a well-designed training plan)
-Great planning
-Great pacing

-Great ability to not make excuses

But let's be honest here - that's a lot to just have a great workout! 

To help you overcome your feelings and to help you stay motivated, my suggestion is to focus on setting yourself up for great workouts with things within your control (attitude, gear, nutrition, sleep, etc.). Then when you get to your workout, focus on what you want to get out of your workout. One of the easiest ways to have a bad workout is to put too much pressure on yourself on how you expect to perform during the workout. You can't expect your body to be "on" every single workout. 

As you can see from my last few workouts, in my head, I felt like I was not going to have good workouts and I was settling with my feelings. 

Well, you don't get much done when you do nothing. 

As athletes, we do this all the time in races ("how will my legs feel off the bike, how will I feel when I start the swim, how will I feel at mile 20?") and more often than we would like, we do this a lot in training. 

There will be times in your training when you feel great and you can have goals as to how hard you want to push in order to feel like you had a great workout. 

But many times, you are going to need to remove the emotions from the workout which can cause you to feel frustrated, disappointed and "slow" if your anticipated goals for the workout do not match your RPE or how you perform.

Through years of training and racing, if there is one powerful message that I have learned (and take with me to every training session and race), if your body is healthy, never ever count yourself out of a workout. Keep adjusting until you find a way to have the best workout possible - don't just "get through" the workout. 

Try to find a way to "feel" like you are having a great workout and more often than not, you will have a great workout!

For more helpful tips from Dr. G:
5 tips on being consistently consistent
It won't be easy, but it will be worth it!

Why YOU train... inspiration/motivation coming at ya!

Thank you, thank you, thank you!

228 amazing, inspiring, motivating female endurance athletes have completed my Female Endurance Survey that I shared 2 days ago. 

I have learned so much from your responses and I am really looking forward to presenting some interesting findings at the Women's Fitness Summit  and to eventually share on my blog and via presentations to women's tri/running groups. You all gave so much fantastic feedback for me as a RD who specializes in sport nutrition. I believe that the info you provided is not only helpful for me since my main focus is on fueling the endurance athlete's body as well as learning to eat for fuel and for healthy AND developing a healthy relationship with food and the body BUT to share with other sport nutrition professionals. I also hope that I connect with the many sport nutrition companies out there so they can better understand how female athletes think about their body, fuel their body and choose/tolerate nutrition. 

As I was reviewing the survey responses (which has been hours and hours of learning!), I couldn't help but go back to the first open question. 

Why do you train for your sport of choice, specific to performance/health goals?

The responses not only made me smile but it brought me back to when I started training for triathlons almost 9 years ago!
I feel it would be extremely rude of me to not share some of these anonymous responses.
I could feel the excitement, passion and positive energy as I was reading these responses (and many more) and I know you will be just as inspired as me to know why female endurance athletes, of all ages, train for half marathons, marathons, half IM's and IM's. 

No matter if you are reading this now and are a male or female, I hope you enjoy a large dose of motivation from some amazing female endurance athletes.

Please use this positive energy to dream big and to help fuel your next workout or race! 

EXPERIENCE: 

LESS THAN 1 YEAR

For fun, for overall health & fitness, to challenge my body and mind, and to push to new levels of fitness.

I train to keep my body in motion. I want my heart to beat for a long time and be able to watch my children grow up. My goal never changes.. Do the very best that I can and try to outperform my last race.

To learn and grow as an athlete, not just in the physical sense, but also the mental. I enjoy the challenge of pushing myself to become stronger, faster, and healthier.

Sitting at a desk all day makes me feel like my body is slowly degenerating. Running gives me results faster than a class at the gym like Zumba, when I'm looking for real, lasting change that I can feel in my body. 

I trained for fitness and health. I also train to maintain a good body weight. It keeps me from sitting on the couch watching TV.

I like the long distances. I have a half-ironman distance triathlon and multiple International/Olympic tris. I prefer triathlon because of the various disciplines--swimming is my favorite sport and makes me feel most alive. Cycling is for the speed junkie in me.

EXPERIENCE: 

1-2 YEARS

I started running because I saw a group of Disney friends having so much fun. I then had major hip surgery since running uncovered a congenital abnormality with my hip joint. I have now run 4 half marathons! I am not nor will I ever be super fast, but I feel such a sense of accomplishment after each successfully finished race. This year, 2014, I will have run 7 half marathons! 

Yay for me!

I train to challenge my body and mind and see personal growth and improvement.

To be healthy and fit. Also to be a role model to my kids.

I was diagnosed with an underactive thyroid, and it was enough to really make me mad. I saw the difference in my body, the way it responded to exercise, food, food allergies. Training and focusing on something other than constantly feeling like crap helped to feel like I could move past this set back, and be healthier in the long run. Plus - race medals are addicting. :)

I love the dedication, the mental toughness and to push your body to it's full potential. I prefer tri's over any other event because it makes me feel more well rounded, my over all health and body love the different events and mentally I just take one sport at a time.

I train for half marathons (and now a marathon) because I genuinely love to run and stay active. Being able to just run and not have anything else pulling me in different directions, just focusing on my body, is an essential part of my day. I also rely on it for stress relief and to help with occasional mild depression.

Training is part of the complete triathlete's lifestyle that I embrace, which includes not only training and racing, but maintaining a high level of fitness, sound nutritional habits, discipline, focus and perseverance, and rewarding relationships with like-minded individuals.

To push my body to see how far it can go and how much I can improve on my abilities. 

I simply love the feeling of being outside and the freeing our sport brings everyday.

I have always been athletic, but when I was diagnosed with PCOS and endometriosis, diet and exercise became even more important to me. I am combining my naturally competitive edge with the need to be healthy to create   a positive life long outcome - mentally and physically.

I've only done a few half marathons and think I can perform better. It seems to be the distance with the right amount of challenge.

Feel good, improve my health and defy what I think is possible. I also run for those who can't and those who won't.

For the challenge,...... when i started running, i thought a 5k was impossible.... took me years to overcome that mental hurdle, but then accomplished a few 8ks..... and after a couple more years, a friend pushed me to dig deeper..... so i trained for my first half marathon.... which i thought was beyond impossible..... and 10 months later, I completed my first marathon..... its all about the challenge to dig deeper, push to where i never thought i could go

Training - no matter how hard a workout may be - is an escape, a getaway, for me. I work a demanding job and training provides an outlet to get my mind off work and into enjoying life. I also love feeling strong!

EXPERIENCE: 

3-4 YEARS

I have two boys. I want to show them that women are strong...that their mother is strong! I want to be healthy for the rest of my days.

I I enjoy working toward a goal. Working out just to work out doesn't interest me.

I love training & seeing improvements, and conquering goals (racing is fun too and provides purpose, but I really love training and that great post-workout feeling). I like the added benefit of a healthy and strong body, good sleep, endorphins.

To challenge myself, to become faster and stronger. To try and keep my mind and body as fit as it can be.

It's a challenge. I like being able to work towards a goal and see how my training pays off.

I love to push my body to see what I am capable of. However, I also choose the distance based on how much time I have to dedicate to it. I don't ever want to set myself up for failure so when picking goal races for the following season I like to look at every aspect of my life to truly see what I can give to my training. At this point, I generally tend to stray towards the half marathon distance.

I love all three sports. Also love the discipline it brings in health, rest and fitness. I am a Mom of two boys so training helps me not put myself last.

Training is something that i have total control of. No one can do it for me. Crossing the finish line of every race means accomplishing a goal and not giving up. Racing and training help me to believe in myself.

Because I truly love to do it. I love to move my body and to challenge myself both physically and mentally. I love the feeling of accomplishment that comes with finishing a long race and the atmosphere races provide for helping me to push myself to the limit. But even if I didn't ever race again, I wouldn't want to change my current lifestyle. I love to bike, run, and swim (well, I am learning to love the swimming part:) and am grateful everyday that I get to do it.

I enjoy running and cycling, so I like to challenge myself with races that pertain to what I enjoy! I want to live a long life, so figure these sports will keep me healthy and active!

To stay healthy, have fun and set an example for my kids.

It gives me a goal to train for and it's a great place to practice real life skills like flexibility, adaptability and perseverance.

Because I enjoy it and it has become a way for me to get away from my super busy job and focus on myself.

To stay healthy. Still enjoy the competitive feeling. Getting over some fears. Open water swimming.

I must always have a goal to keep my training on track. Without a plan I'd spend more time napping and Netflixing.

Friendship... I love biking and running with an amazing group of women who have become close friends.

All my life I would see people able to do something....almost seemingly without effort, but actually it was a lot of effort, it just didn't seem that way because they loved what they did. Finding triathlons was my "love". I loved to work at it. I love to get lost in it. I love the lifestyle it brings with it.

As a mother of 4, my husband and I like to train to keep us healthy and active so we can keep up with all the running around we do with our children. We love the discipline involved in training for a race. We believe we are setting good examples for our children as well. They see us manage our careers, our family and our fitness levels. We strive to live healthy lives for our own benefit as well as our children.

For the thrill of competition, ability to drive personal/physical progress and joy of the sport.

EXPERIENCE: 

5-6 YEARS

I love the process. Looking at each step, each workout, each week. Knowing that if I do all the little pieces I will arrive at the start line ready to complete the race.

Part of it is to maintain health, the other part is for mental health. Running gives me the "me time" that I need. I love the feeling of conquering a run and I love the feeling of exertion. I also love the bling. Through the years I have set new and different goals each year.

I simply love to train and having a goal of something that to most people may seem unattainable, makes me want to achieve it even more!

I'm a competitive person and this is a healthy outlet. I enjoy challenging my mental and physical abilities and finding other people who enjoy the same thing.

It fuels my fire. Running energizes me. I have more energy. I love the challenge.

I have a healthy appreciation for my body and while I'm not the "typical" triathlete body type, as I carry a little extra weight than most skinny triathletes who usually make podium, I get it done all the same and have a secret pride in beating those who DO have that triathlete body type. I think I'll always want to lose those 20 pounds, but at the same time I know that I don't have to be skinny to be in great shape.

It's a hobby I am passionate about. I love pushing my body and going outside my comfort zone. It also teaches me invaluable lessons that translate into my school/work, family and friends world.

I started triathlons with a desire to lose weight and get my health back. Now, I continue doing triathlons to maintain my weight loss and push myself to become a better version of myself. Every ironman is a journey and you learn so much about yourself through the training.

I'm driven by nature, always looking to do something more, something that is not the norm. I began the journey to stretch the limits of my belief, now I have the honor to coach first time half marathoners on their journey. I love helping others break their belief barriers.

EXPERIENCE: 

6+ YEARS

For my sanity and running with my dogs.

Maintain my health/weight and socialize. Outlive my competition so that I don't have to go so fast to win.

Train to stay healthy as I age; to stay at the top of my age group; like what it does to keep my body fit for being able to age gracefully and still be able to compete with younger athletes.

I lost about 25 lbs over 10 years ago and have been able to keep it off partly because of running. Also, frankly, it is convenient - even while on vacation or traveling for business, it is easy to run while being away from home.

Sanity. It's my passion. My escape. Something I can call mine. Makes e a better person to myself, my husband, and my kids. .....and because I LOVE it.

Because I love the feeling of completing a goal, the ccamaraderieof other athletes and their families, and love the joy my body feels from training smart in all three activities:running, swimming and biking! I use the knowledge I gain through training to carry over into my work and encouraging others to live a more healthy and active life. I enjoy training with family members and friends for a fun social life too! It keeps me connected as a masters triathlete!

My history is running half/full marathon to half/full ironman and now back to marathons. I do it because I love it - the training shift back to running is time to train - 4 kids in 4 years. But I want to continue because it is part of what I do and it is important for me to have my kids see me train and race. My first marathon back this year (baby was 9 months, oldest was 4) since my first daughter was born and a qualified for Boston on a super challenging course. Made me happy that I could "still" train/race/perform with so many "extra" challenges to juggle. This body has done a lot, and isn't quite what it used to be, but it is strong and I'd like to keep it that way.

Healthy lifestyle, keeps me fit and healthy, love the social aspect of training and the sense of accomplishment and being able to train for and finish the long distance races.

To enjoy time outside. Performance goals help me to work harder and smarter as I get older.

I am 58 years old. I train to stay healthy, I train to stay happy. I love to compete.

Because it's fun. I love swim, bike, running and love the community. And I love pushing myself and finding new edges every day.

I love setting personal goals and reach for them! I love love the community of fellow athletes and inspiring my kids, their peers and my peers and strangers!!!! I love marathons and ironman!

Short and long term goals have always been in my life and this is what keeps me motivated, focused and fulfilled.

I train for triathlon because I absolutely love doing it!

I train because I love to see the fitness gains and what my body can do over time. I love to be healthy, in the fitness community and practicing what I preach in terms of a healthy body and mind!

So my bootie doesn't explode and my pants size remains the same.

I like the variety of training all three sports at one time. I also like the mental and physical challenge of trying to "put it all together" on the race course.

So my bootie doesn't explode and my pants size remains the same.

Training helps me compete at the competitive level. For years I was a recreational athlete and might place in my AG but now I try for personal bests and or prize money. Also, it is very much a part of who I am. I love the thrill of pushing myself to be my best.

Ex college soccer player- love pushing myself- love the feeling of total exhaustion- and with 4 young boys, need the mental release- make me better mom to have my own long term goals:)

I love the feeling of accomplishment as I check off the workouts in a training plan, and I love being able to (usually) meet the goals I set for myself. Training for marathons/HIMs/my one Ironman helped me feel healthy, strong, and confident

I love to have goals for myself. That motivates me to eat right, train, and stay healthy. I also have grown to love competing and identifying myself as a strong, female athlete. Chicking the boys is fun too! :-) Triathlons help me do all of that.

Gives me a goal to grow, improve and push myself while keeping me physically fit.

First and foremost, training connects me to my mind and body; it's "me time". Secondly, training is an outlet where I channel my thoughts into creative energy that manifests into reality. Lastly, racing is the measurement of my personal bests.

My mom has ALS and my father has had a quadruple bipas so I know life is short and while I can I am committed to seeing how far I can push my body and stay healthy and live a life with no regrets.

I like the feeling of being healthy and strong.

Motivation - use it or lose it

We are nearing week three of January which means that all your new changes for 2014 will become new habits soon.

It doesn't matter if it is January, May or your birthday. Good habits require discipline, motivation, the right resources and hard work, on a daily basis. More so, change requires the ability to overcome obstacles and setbacks along the journey.

 If you have goals for yourself in 2014, motivation is something that you want on a daily basis. You have to have it to get you out of bed, you have to have it when the going gets tough and you have to have it when things don't go as planned.

But let's be honest that motivation is not something you can find every morning when you get out of bed especially when life gets in the way of your body composition, performance, career or health goals.

Because goals require more than consistent commitment, here are a few tips to keep your motivation going all year long.

1)) Accept that it's OK to not be motivated 24/7. By accepting uncontrollable circumstances in life that may affect your motivation, you will become more body and mind aware of what's within your control, instead of feeling frustrated or defeated.

2) Write down your goals and then visualize yourself accomplishing the goal before you go to bed every evening. After you visualize a stellar race performance, a change in body composition, a career change or a life-long trip, you can also visualize yourself working hard to reach your goal and how great it feels to put in the work.

3) Write down why you want to accomplish your goal. Because we know goals require hard work (if they didn't, you probably would have already accomplished that goal in the past without trying), you have to dedicate all your energy to that goal - when it counts. By having your goal on your mind, you will be mentally connected to your goal which will help you maintain motivation when times get tough. And when all else fails, go back to visualizing your goal when it is succeeded.

4) Be patient. Don't expect results or changes overnight. Have a step-by-step process on how you will reach your goal so that your motivation remains high as you adapt, physically and mentally to the journey of reaching your goal.

5) Be realistic. Many people lose motivation because a goal is not doable at this time in your life. That doesn't mean that it can't be accomplished a few weeks or months later or that moving closer to that goal will benefit you more than thinking it's not "the right time." Focus on yourself and your own goals and many times that will allow you to remove the outside pressure from comparing yourself to others. Sometimes you have to step outside of the bubble of people that think, act and live like you (or how you think you want to think, act and live) and re-evaluate your goals at this time. Perhaps now is not the time to train for an IM, you don't have to have the same body image as others and if you are just starting a new career or small business, do not compare the success of others with yourself right now.

6) Use your resources. Hire a coach, a dietitian, a sport psychologist. Talk with your family, your boss/co-workers. You are not expected to reach your goal on your own and motivation can be given by others - you don't have to find it yourself every single day. Don't overwhelm yourself with feeling stuck with your current skillset - invest in a team that can help you move closer to your goals.

7) Stay structured but flexible. Anytime you regret doing or not doing something, learn from it. Don't just tell yourself that you have failed and all is lost or ruined. As long as you don't give up, you can always move closer to your goals. Have a realistic plan but be flexible. Remember that you don't have to change the goal but sometimes you have to change the plan.

8) Learn from others. Do you know someone else who has experienced a setback similar to your own? How did she/he overcome that obstacle? Do you know someone who you can learn from or perhaps is experiencing something worse than you and you just need their positive energy and thoughts. There's nothing wrong with feeling defeated or without motivation but in today's society, instant motivation is at the reach of your computer or iphone - use them wisely.

9) Re-evaluate your goals every 4-6 weeks. Because it does take time to make changes and to adapt to change, you may find that your initial goal is not the goal you had in mind. This isn't saying that you aren't able to commit to the goal or that you are weak or failing but priorities change in life. Sometimes a goal can require extreme measures once you actually put in the work and when you consider the bigger picture, that initial goal isn't worth the stress, commitment and often, isolation from friends/family. Balance is important when you have a goal and your hard work toward your goal should benefit your quality of life as well.

10) Take breaks. It's unrealistic to commit to the same style of eating, training or living for 365 days. If you have ever taken an extra day off from work "just because", enjoyed a 3 day weekend for a quick vacation or spent a week with your family in a new location, you know how great it can feel mentally and physically check-out from the normal routine for a short period of time. If you feel controlled by structure, learn to enjoy a little break every now and then to re-charge yourself and to keep yourself motivated to work hard for your ultimate goal.