Motivational Ups & Downs

What's motivating me to run and get fit?

Hmm, a million things come to mind when I think of the word motivation, but when it comes to running and getting fit, there are only a couple for me.  I'm not motivated because I love running, nor do I love to exercise. I mean who really loves being in temporary pain and overexerted? Not me, and I think I'm not alone in this.

I'm motivated because I love the results!

I'm starting to like the way I look in the mirror naked, and the way I'm fitting back into my smaller clothing.  I'm motivated by not having to go out and buy an entirely new wardrobe wasting money.  I'm also motivated by not failing!  I'm not the failing type!  I usually excel in everything that I try, so why let exercising stop me?

But I do have my motivational ups & downs.  I know what I need to do to reach my fitness goals, but sometimes I'm just lazy or allow other responsibilities to deter me.  When I decided almost 12 weeks ago that I was tired of getting even more and more out of shape and gaining more and more weight, I got up off the couch!  However, there were numerous weeks, within that 12 weeks, that I just didn't feel like exercising.  And although I still run at least 3 times a week, and that's a struggle, I haven't been to the gym to cross train in almost two weeks.  And it's not because it's a far drive from my house, nor is it because I'm injured.  It's just because I have times where my motivation for getting fit just isn't strong enough.  It's a mental struggle for me every day between the "fat girl" and "skinny girl", and sometimes the "skinny girl" just loses.  Granted, I have never been considered fat or overweight, with my biggest clothing size ever only being a size 6, but in my own mind there is a fat girl or at least the potential to be one.  And those two women are always at war!  But like you, I must decide which one makes the most sense?  Which one is stronger?  Which one has my best interest at heart?  Heck, which one looks the best!!!

So this week I had to get re-motivated.  I had to ignore my "fat girl" mentality and start listening to the "skinny girl" more often.  So, I started off by revamping my music playlist with only upbeat inspirational music to keep me pressing on longer during runs.  I had to tell my fiance to take his crappy lunch snacks (twinkies, snickers, pringles, oreos, etc... ) and put them in his man room...LOL!  I started putting on my workout clothes as soon as I get off work because they say that you are 90% more likely to go workout if you already have on your workout clothes!  And I had to refocus and remember that I always finish what I start!!!

I know all this doesn't seem like a lot, but it's enough to get me motivated!  It's enough to keep me on track! And it's enough to to kill the "fat girl"!!!!!!!!!!!!

So when you want to quit, when you want to eat a twinkie, and when you want to give up, just reach back out and grab your motivation!

Are you still on the couch??.......Get Up, It's Necessary!!!

I read on the Black Girls Run (BGR!) website that 80% (4 out of 5) African American women are overweight in this country.  This number is outrageous to me, and down right embarrassing.  I even asked myself, if I was one of the four women contributing to this epidemic?  Well, if I go by the BMI (Body Mass Index) chart, at the height of 5'4", then I am 1 lb away from being considered overweight, 30 lbs from being obese and 88 lbs from severe obesity.  Whew!!!! I am not a contributor!!!!  I am cleared by a huge 1 lb... Please!!   I am not happy about that.  I am one cheeseburger away from being in the 4, however, I refuse to allow that to happen!!!!!

So ask yourself, 
Where do I fall into those statistics? Am I one of the four?

Do I love my body image when I look in the mirror?

Am I breathing heavily after walking up just two flights of stairs or maybe just one?

If you answered yes to ANY of the these questions, then what are you going to do about it???

It has not been an easy road.  Before I started this journey of taking back control of my body, I was a procrastinator when it came to getting fit.  Even when I looked in the mirror and saw the love handles rising and the back fat forming, I still wasn't motivated.  It took a wake up call on the scale, and determination not to weigh more than my fiance for me to realize that I had to take action.  There have been good weeks and bad weeks.  I have fallen off the wagon a couple of times.  And although I have kept running at least three times a week, in the last two weeks, I haven't done any cross training.  It may be due to the fact that I am now back in school full-time with 5 classes who all seem to give at least two chapters of homework a week and keep in mind I still have to go to work....LOL!  See how easily I get sidetracked? But I believe there is still at least a couple of down hours in the day to put my health first.  And I'm proud that I still make sure I get my weekly runs in.  Honestly, if I miss a run, I feel guilty!  I feel like I'm cheating or something.  Is that crazy?

The journey has not only been physical, but the mental toll is plentiful.  I have met a lot of women, and had to realize that sometimes people may not have your best interests at heart.  And when my body was becoming stronger, my mind was becoming weaker for some reason.  I had been pushed out of my character to a person I did not recognize, doing and saying reckless things and hurting people in the process.  However, after a deep conversation with a wonderful LEADER, I have let those demons go (DELETED) and am now back on the path to mental healing and peace.  DO NOT allow others to deter you from your goals or take you out of your character.  Bad Association Spoils Useful Habits!!  It's just the truth!  Being strong mentally induces your chances of succeeding physically!  Get supporters around you and you will succeed!!!!

OK, now getting back to the issue at hand.  If you are one of the 4 women contributors, or you are teetering the lines of obesity, you owe it to yourself and your body to take action!!! I think most women are in denial.  We just won't admit that we are fat.  We will even go as far as to say that we have big bones so losing weight won't look right, which is crazy!!! No, you have big fat, sorry!!!  Some women will also lie to themselves by saying they are "fat and happy".  No one is fat and happy!!!   If that were true, then why are you always talking about dieting or exercising?? 

I know we all have busy lives.  We all work every day, have families to take care of, housework, school, errands etc... We even use all these as excuses not to get in shape.  But let me ask you this?  How many hours do you spend watching reality TV, playing games on Facebook and following people on twitter????  Is missing one hour of women fighting on TV not worth saving your life? I think it is!!!!!!!!!!!!  

Obesity is an illness and it must be treated.  The only ways to treat this nasty illness, that has invaded our culture, is with exercise and drastically changing your eating habits.  Your first step was joining a BGR! group...... YAY!  Now mentally tell yourself that you are worth it and that you deserve to be fit.  Get out of your procrastination zone like I did and go out to meet your fellow BGR! members in your city.  You will not regret it.  It's nothing scary about it, unless you slip up and go to an UNOFFICIAL Run... LOL!!  
No one will laugh at you!  No one will make you feel unwanted! No one will force you to do more than you are capable of doing! No one will leave you behind! It's actually the total opposite....                     
Yes, everyone will welcome you! Yes, everyone will encourage you!  Yes, someone will walk or run with you the entire time! and Yes, you can do it!!!! Once you go out the first time, you most definitely will want go back.  You will soon realize that everyone wants you to be successful in all your fitness goals.  I just ask that you don't quit!!!  Because, yes, it gets tough.  And there will be days that your body aches so bad that you won't be able to walk properly, but I now welcome these days with open arms.  I say, that's just my body telling me that I'm doing something great! You will get stronger and stronger! 

I am now on my 9th week of running and I feel empowered.  I have officially finished the c25k  program... YAY!!  We have a graduation 5k run for all c25k graduates on August 25th and I think, well I know I am ready.  Matter fact, a day after I wrote my last blog, I got out on the green-way and ran four miles straight without stopping.  And prior to that, I wasn't even able to run a full two miles.  However, with encouragement from my sisters, I pushed through it and persevered.  And I believe that you can do it to, but you must take the first step.  

Actions speak louder than words!!!!

From One Beginner To Another!!!!

I never thought that after only seven weeks of running, that I’d actually be excited about the thought of getting up the next day and doing it all over again.  After I posted my last blog, the very next day I hit the pavement and ran a continuous 4 miles.  And before this, I wasn’t even able to run 2 miles straight without stopping and walking.  I can say that I have conquered my mental inhibitors and am not far off from achieving my fitness goals.  And it was getting out of my comfort zone, perseverance and dedication that has gotten me this far and will carry me even further until I succeed. 

But when I first started running, it was a little overwhelming.  It wasn’t about just throwing on a pair of sneakers; tights and a t-shirt and thinking that’s all I needed.  It took way more preparation!  So, whether you want to run for health, fitness, weight loss, competition, or just for fun, it’s a process. 

  

Get Motivated!! Motivation comes in all forms.  For me, it was joining a good running group where everyone encouraged me to do my best.  Having inspiration and accountability increased my commitment because I was part of a group.  Even getting a running buddy helps.  If you know you have someone else counting on you, then you are less likely to disappoint them.

Get the right attire!!  If you go out running, and it’s your first day, the right shoes and clothing makes all the difference.  We get so easily discouraged when exercising and any tiny discomfort can send us back to the couch.  After my first day with the group, I knew my shoes weren’t fit for running distances.  The very next day I went to a sporting goods store and was aided in finding the correct running shoe for my foot type, which made a world of difference.  And be prepared to pay top dollar for a good pair of running shoes.  Believe me; it’s worth it in the long run.  You also must make sure you get the right clothing.  By saying this, you have to make sure the material you wear is fit for running and can handle moisture properly.  You want to avoid any type of material that may cause chaffing and skin discomfort.  You will NOT want to run if you develop a serious case of chaffing!  It is not a good feeling.

Get on a beginners running plan!! If you are a beginner runner, you have to start at the beginning.  You can’t possibly believe that after not exercising for years that you are going to go out the first day and run 3 miles, let alone even 1 mile.  Not going to happen!  Your mind may believe it, but you probably won’t achieve it!  I didn’t!  So I had to follow a plan.  I used a simple couch to 5k (c25k) beginners program which starts out with minimal running and increases the run time week by week.  Your body must get acclimated to actually running distances.  Therefore, you must start off slow and get in tune with your body.  Even running for 30 seconds may have you feeling the results the next day.  And this is because your body must adapt.  In my case, it took 4-6 weeks for my body to get accustomed to running without being in severe muscle pain the next day.  But I never gave up…. I have goals to obtain!

Get Hydrated and Eat!!  I try to eat at least two hours before I run.  This gives me the necessary amount of energy for the strenuous activity I am about to partake in…. LOL!!  If you DO NOT fuel your body properly, you WILL feel the repercussions while you are running.  It will make your run feel like a struggle and your muscles will be drained.  And also hydrate!  Drink lots of water, at least 16-20 oz about two hours before you run.  I was bad about hydration in the beginning because I simply didn’t drink that much water.  However, running and being exhausted and fatigued has opened my eyes and I now drink plenty of water on a daily basis.  I like to drink Gatorade after I run as well because it adds back electrolytes that are lost on the run.  Please do both of these because eating properly and hydration are most important!!!

Get Rest and Warm-Up!!  And last but not least, make sure you are properly stretching before and after your runs and getting plenty of rest.  Warm-ups come in many forms.  You should at least do a 5-minute warm-up before any exercise.  This keeps your muscles from getting tense during your run.  I do a 5-minute walk to warm me up before I start running which loosens me up.  Also, get plenty of rest.  Rest gives your body the proper time to recover, and this I encourage.  If your body doesn’t recover properly, and you go out running prematurely, it may cause injury.  And no one wants an injury! 

I really think the above tips will give you an idea of what to expect and also how to prepare yourself mentally and physically before you decide to start running.  Hopefully you will be encouraged to get up, get out, get moving and start taking back control of your body.  I’m not a fitness expert, but I know what works for me.  I have a long way to go before I reach my fitness goals, but it’s a lot less then where I was seven weeks ago.  Getting in shape takes time.  It’s not going to happen overnight!  However, if you are willing to take the time and have the dedication, don’t you want to be happy when looking at your body in the mirror, instead of pointing out what you feel are imperfections???