It’s a lack of motivation, not time.

We often times get so busy with obligations at work and home that we neglect our health. We neglect fitness and diet because it’s not the “priority”. It’s true that family, work, and many other things usually need to be more of a priority but honestly is it a lack of time or a lack of motivation?

If we have time to scroll Instagram or Facebook, if we have time to watch a Netflix show (or 2 or 3), if we have time to play a video game…… then we have 20-30 minutes to knock out a quick workout. I think that the issue is motivation rather than a lack of time. Motivation is man made. If you don’t have it, create it!

The best way I have found to dig up motivation is to:

A. Find an inspirational person who you can look to for that boost. There are plenty of individuals on all social media platforms and numerous podcasts to find that inspiration.

B. Set a goal and make a plan. Without a goal and a plan, what’s the point?

C. Accountability, make a goal or a plan and tell someone about it who will keep you accountable.

D. Share your progress. You can share with a friend, your spouse, social media, whatever works.

E. Try to share you goals and inspire others as much as possible. If your becoming an inspiration to others, it will help you to keep at it. (Another form of accountability)

F. Just suck it up and do something. You won’t always hit your goal, but even if you miss your workout or get lazy, do something. Knock out 100 push ups, sit ups, etc.

#strengthenfathers

5 Essential Tips for a New Runner

🏃🏻‍♂️Find a running partner. This will help keep you motivated and will help you enjoy your runs. Try and find someone who runs about the same pace as you, this could be a spouse, friend, one of your kids, etc.

🏃🏻‍♂️Start small and build up. Start with very low mileage 2-3 days a week and build up each week. It’s also helpful to mix in some weight training or cross training such as biking, swimming or rowing. If you try and jump right into running 5 days a week, you will get injured.

🏃🏻‍♂️You don’t need new $200 running shoes. If you walk into a running store, they are going to ask you a bunch of questions and tell you that you need some shoes you have never heard of with descriptive words you can’t pronounce, and they cost $200. You don’t need that. You need a decent pair of running shoes(less than 6 months old). They should have a fair amount of cushion and stability. I recommend a seven pair of ASICS, or Adidas running shoes. As you increase in mileage, you may want to invest in a more specific running shoe for your body type, but in the early stages of learning to run you do not need the biggest and best.

🏃🏻‍♂️Find a breathing rhythm. This will help you control your breathing and run more efficiently. Figure out a comfortable breathing pattern and stick to it while you run until it becomes second nature. (You can breathe through your mouth or nose, it doesn’t matter).

🏃🏻‍♂️Relax your upper body. Be aware of the tension in your shoulders, arms and neck. If you are tense, relax your shoulders, drop your arms by your side and shake them to loosen up. (Seems silly but it works).

Enjoy your run!

Couch to 5k simplified

1. Commit to running 3 -4 days a week.

2. Commit to a minimum of 6 weeks to train.

3. Increase mileage: week 1 & 2: .5-1.5 mile, week 3 & 4: 1.5-2.5 miles, week 5 & 6 2.5- 3.5 miles.

4. Try to eat better, cut out processed sugars and increase intake of vegetables, protein and water.

5. Don’t over complicate it. Have fun. Time yourself once a week just so you can see progress but don’t obsess over you times or technical gear. Find a friend or spouse to run with and just get out and do it.