Behavior Change for Humans

Behavior Change for Humans

I was going to title this blog post 'Behavior Change for Dummies,' but I didn't want to get sued by the 'for Dummies' book people. Hah. Some of you may remember that my first fitness-focused blog, many moons ago before I was a coach, was called 'Running for Dummies.' (Anyone?) I have a soft spot for that blog and all that stemmed from it. But, 'for humans' makes more sense. Behavior change is hard, and we are not dummies because something takes work.

The Challenge of Behavior Change

Over the years, I have coached many intelligent and successful people who felt stuck regarding the behavior changes needed to reach their goals. People generally know what to do, especially those engrossed in health and fitness, but sometimes struggle with execution. The reality is that there is a difference between knowing and doing.

Sometimes, the obstacles seemed stacked against them, and I can't tell you how many times I've heard smart and hard-working women I coach exclaim, "I've tried everything, and nothing works!"

Have you addressed your stress?

Managing Stress as a Starting Point

Whatever goal or behavior change you want to accomplish, managing your stress is an excellent starting point. High stress can lead to other undesirable habits, like overeating, under-exercising, or using alcohol or substances to cope. If you tackle stress as the first behavior change, the others you desire will more easily follow. The paradox is that while we may want to behave in a way that reduces stress, the change process can be a source of stress in itself.

There are many sources of stress, some productive, some wholly unproductive, some under our control to manage, and many out of our immediate control.

Relax and Release

"If there is no solution, there is no problem."

One of the biggest challenges in managing stress is acknowledging that some are out of our control. You can't change the past, you don't have control over how other people behave (although you can set boundaries on how you will react to those behaviors), and you can't predict or guarantee future events.

One mindset shift for managing stress is letting go of what can't be changed. Is your boss a jerk? You can quit your job, but that can be challenging. So, a mindset shift of accepting that it is their personality and not a reflection on you can be liberating. You can look for a new job, but in the meantime, accept that this is your current reality, and you won't let someone else's poor behavior disrupt your peace.

You are in control of how you feel and react.

Overcoming Setbacks in Training

Sometimes, we face injuries and setbacks in the gym or our running training. Does it help us to fret, worry, and complain while we heal? Or would it be more productive to accept our current reality and shift our focus from what we can't do to what we can do? How can we move forward? Being frustrated and upset doesn't help the situation; it only demoralizes us. So, feel that frustration, process it, but don't live there. Learn to move on from it and move forward.

I call this perceived stress. How we perceive, process, and react to daily stressors is within our control. The gossip at work, the line-cutter in traffic, the uncooperative electronics, the jerk on social media. Yes, even that nagging injury. Annoying? Yes. But these types of people and events can zap our energy and stress our nervous system if we let them. What can we let go? Can we take a deep breath, laugh, and realize in the big scheme of life, these things don't matter? If I can't do anything about it, then 'Relax and Release' is my mantra in response to those inconvenient and annoying stressors. I'm not perfect, of course, but I try to stay mindful and not let the unimportant steal my joy and energy for things that matter.

Healthy Stress Management Practices

Healthy stress management can include spending at least twenty minutes daily relaxing, walking (or another light, low-intensity movement such as restorative Yoga), or seeking positive support to relieve your body and mind from stress.

If twenty minutes seems too long, start with five and build to twenty over time. It's not an all-or-nothing choice. What you can do today is enough to start. I wrote more about stress last month if you are looking for more concrete actions to take.

Assessing Your Stage of Change

It's helpful to assess where you are in the change process. The five stages of change can be valuable for thinking through and getting an honest assessment of where you are with the change you wish to make. I am using stress management as a starting point, but this applies to any behavior change you want.

Precontemplation: Not ready; not intending to take action, not feeling like you need to take action.

Contemplation: Considering change; intending to take action in the next six months.

Preparation: Ready; prepared to take action in the next thirty days.

Action: Made the behavior change, but for less than six months.

Maintenance: Doing the new healthy behavior for more than six months.

To assess what stage of change you are in, check the statement that best reflects where you are in the process of healthy stress management:

• I don't intend to spend at least 20 minutes a day on healthy stress management.

• I am considering adopting healthy stress management in the next six months.

• I intend to adopt healthy stress management in the next month.

• I have been practicing healthy stress management for less than six months.

• I have been practicing healthy stress management for more than six months.

• I don't experience stress in my life.

The Pain of Staying the Same vs. Changing

Often, we don’t change until the pain of staying the same becomes more than the pain of changing. We remain the same because it's comfortable, even sometimes if 'comfortable' is to our detriment. Sometimes, this source of pain comes with a medical diagnosis, a health scare, or the reality of the challenges of everyday living in our current state.

One way to help us move into the action phase is to consider the pros and cons of changing vs. not changing. The truth is that even when we act in ways that seem to be against our best intentions, there is something we are getting out of it.

What is good about staying the same? What is bad about staying the same?

What is good about changing? What is bad about changing?

Once you have your lists, you may realize the positive results of changing outweigh the negatives of not changing, and we can begin to move forward.

Here are some ideas for the benefits of healthy stress management that are in no way an exhaustive list. What can you add? What would lowering your stress mean to you? Why is it important to you?

Benefits of Healthy Stress Management

• Reduce cravings, emotional eating, and risky behaviors to manage stress

• Reduce the risk of high blood pressure, heart disease, digestive problems, chronic fatigue, and other health issues

• Increase immune system

• Less muscle tension potentially reduces pain

• Reduce injury risk

• Have more mental resources to pursue your passions and goals

• Reduce anxiety and depression

• Feel more relaxed

• Sleep better

• Feel more centered and present

• Have more energy

• Increase motivation

• Improve interpersonal relationships

What else will lowering your stress levels accomplish? Make a list of your own. If the behavior you want to change is something other than improving stress management practices, make a list of the benefits of your new habit. Spend some time thinking about why it is important to you.

Planning for Change

Once you determine that the benefits of change outweigh the benefits of staying the same, it's time to plan your actions to move toward your goal.

What are you willing to change to meet your goal of better stress management? What do you need to do differently or a little bit better? It's important to remember that it shouldn't be an all-or-nothing choice. You don't have to be perfect; you just have to be a little bit better than today.

• Setting boundaries?

• Asking for help?

• Making time to relax and unwind?

• Reaching out for support?

• Getting enough sleep?

• What else can you do to manage your stress? You know yourself better than anyone else. What works for you?

Then acknowledge, what are you not willing to change? You don't have to be perfect to see results. Be honest with yourself so you don't set unrealistic expectations. Start with what you are ready and willing to change.

Overcoming Obstacles to Behavior Change

Anticipating and planning for obstacles is necessary for successful behavior change. Consider potential challenges, such as time constraints, lack of motivation, or external stressors. Create a plan to address each obstacle. For instance, if time is an issue, schedule shorter, more frequent activity sessions or integrate healthy habits into your daily routine. If motivation wanes, seek support from friends, family, or a coach, and set small, achievable goals to maintain momentum. By proactively identifying potential hurdles and thinking ahead of practical solutions, you can overcome obstacles more effectively and stay on track toward your goals. Honestly, when was the last time you attempted anything, and everything went perfectly according to the plan the entire time? That’s not have life works. Obstacles are a normal part of the behavior change process, so expect and plan for them so you can keep moving forward toward your goals.

Replacement Behaviors

As you work towards your goal, consider replacing old habits with new, healthier behaviors. Replacement behaviors are helpful because they help fill the void left by the old habits and make the transition smoother. For instance, if you used to cope with stress by overeating, find an alternative, such as taking a walk, practicing mindfulness, or engaging in a hobby you enjoy. These replacement behaviors distract you from old habits and contribute positively to your overall well-being. By consciously choosing healthier alternatives, you can reinforce your commitment to change and make your new habits stick.

Creating Space Between Thought and Action

Mindfulness is a powerful tool in managing stress and fostering behavior change. It involves paying non-judgemental, deliberate attention to your thoughts, feelings, and surroundings. Practicing mindfulness creates a mental space between a triggering thought or emotion and your response to it. This space allows you to pause, reflect, and choose a more considered, healthier action instead of reacting impulsively. For example, instead of immediately reaching for a snack when feeling stressed, you can take a moment to acknowledge your feelings, breathe deeply, and decide on a more constructive way to address your stress, such as walking or practicing meditation. This intentional pause helps break the cycle of automatic behaviors and promotes lasting, positive changes.

Taking Immediate Action: Your Steps to Change

1. Manage Your Stress: Begin with healthy practices like daily relaxation, light exercise, or seeking positive support.

2. Assess Your Stage of Change: Determine where you are in the stages of change—precontemplation, contemplation, preparation, action, or maintenance.

3. Evaluate Readiness: Evaluate your readiness to adopt new habits and identify the stage that best reflects your current state.

4. Consider Pros and Cons: Reflect on the benefits and drawbacks of staying the same versus making changes. Recognize the benefits of reducing stress, such as improved health, increased energy, and better sleep.

5. Develop a Plan: Create a plan that includes small, manageable changes you are willing to make. Start with what you are ready and willing to change.

6. Planning for Obstacles: Accept that obstacles are part of the behavior change process and prepare and expect them so they don't derail your progress.

7. Identify Replacement Behaviors: Find healthier alternatives to fill the void left by old habits. For example, replace stress-eating with activities like walking, practicing mindfulness, or engaging in hobbies.

8. Practice Mindfulness: Mindfulness helps you create space between your thoughts and actions, allowing you to make more thoughtful and healthier responses to stress.

As a coach, it's my job to walk people through the steps of behavior change. It helps address the common sentiment, "I know what to do, but I can't seem to do it." Simply talking your goals and plans through with a knowledgeable, empathetic human and having a bit of external accountability can help build the skills needed to achieve your goals.

If behavior change were easy, we wouldn't need coaches. Having someone on your side to affirm your strengths, assist you with obstacles, improve your mindset, and help you stay focused on a direct path can make a positive difference! Behavior change takes attention and effort, and often, it takes some trial and error. We are human, after all.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping you get strong, body and mind!

@fortworth_trainer

Click to subscribe.

Explore more blog posts here…

Redefining Fitness: Why Active Women Should Eat More and Lift Weights

Reflecting on Fitness Culture

Richard Simmons' recent death has made me reflect on fitness culture. In the late 1980s and 90s, Simmons provided an excellent resource to women. He made fitness and moving your body fun and accessible (and silly in the most unironic way)! Just load that VCR tape, and you could be 'Sweating to the Oldies' in your living room. Along with Jane Fonda and Suzanne Somers, Simmons shaped my memories as the earliest fitness influencers.

Women everywhere donned their bodysuits and leg warmers to sweat because that was the goal! Sweat, burn as many calories as possible, and lose weight (or maintain that slim figure). My mother's generation was the prime market for it, and I'm sure many Gen-X kids did those workouts with their moms and grandmas, discovering the fun in fitness. Not me, though. "Sweat? That sounds terrible." – 15-year-old Lea in 1989.

The Era of SlimFast and the “Eat Less, Move More” Mantra

In the Era of SlimFast, Nutrisystem, Lean Cuisine, and Crystal Light, the message heard by millions of women was clear: eat less and move more to lose weight. Kate Moss modeled that skinny is better. I was not immune to this message.

Health-conscious women of that era and the generations that followed tried to do everything right according to the current culture. We ate like birds and tried to burn as many calories as possible. However, while well-intentioned, this message did a disservice to women. While we measured our worth by the number on the scale, the muscle was wasting away with every decade.

The Misconception About Muscle Building

Many overlooked (or didn't know) that women can get fitter and healthier by lifting weights and eating enough to fuel and thrive in their bodies (enough to build muscle). This seems counterintuitive to the decades-long brainwashing we've been exposed to.

There wasn't a lot of muscle-building marketing aimed at women at that time or even in the decades to follow. Women were afraid to gain any muscle, fearing they would look like men. It's why the word 'toned' gained popularity. Women could get lean and toned, even though the only way to tone a muscle is to grow it. Muscle either shrinks (atrophy) or grows (hypertrophy); there is no tone—it is marketing. I don't mind the word, though. Call it what you want, but building muscle is what gives that firm, toned look you are after.

The Importance of Muscle Preservation

As you age (I am talking to you, women over 40), you may be concerned about how your stomach or arms look in the mirror, but it’s time also to start thinking about what your body will be able to do in the future.

• Squat so you can get up and down from a chair (or the toilet!)

• Deadlift so you pick up kids or grandkids (or those Amazon packages from your front porch)

• Overhead press so you get items up and down from the top shelf

• Lunge so you can go up and down stairs

• Do heavy carries so you can carry the dog food home from the grocery store

It’s not just for vanity; strength training is training for life.

Unless we do something about it, we lose 3-5% of our muscle mass every decade from age 30. If you are not actively working at gaining or preserving muscle mass, you are likely losing it. And while losing muscle might decrease the number on the scale, it is the worst outcome for your health and metabolism. Your body composition changes if you stay about the same weight but lose muscle. Fat goes up, muscle goes down. It's one of the reasons why you might start noticing more fat when you haven't changed your diet or exercise routine.

Muscle loss means a loss or lowering of strength, independence, balance, resilience, and metabolism. In our aim to get slim as a generation, we may have sacrificed the most significant contributor to our overall health and longevity—muscle.

If you lose muscle every decade, how long until you lose your independence? Until you need help getting up and down from the toilet? Until a fall becomes a severe health risk? You eventually lose your independence when you don't have adequate muscle mass to move your body. If you start now, you can delay this as long as possible.

Strategies to Prevent Muscle Loss

Progressive Strength Building

Progressive strength building of all the major muscle groups at least two times a week is a great start. Progressive is the key here. As your body strengthens, you must continue challenging your muscles to grow.

It may be an unpopular opinion, but if you attend a fitness class or boot camp that uses the same weights each week, which is heavy on cardio and leaves you breathless, you are probably not progressively strength-building. Just because you are using weights does not mean you are strength training; this is another form of cardio. I am not anti-cardio. I am a running coach and a dedicated runner. Cardio is excellent for your health and can aid in weight loss but does not build the muscle you need, and when not combined with strength training and adequate nutrition, it can contribute to muscle loss. Cardio fitness is necessary, but more is required to maintain and grow your muscle mass.

The Necessity of Eating Enough

If you are in a constant calorie deficit (forever eating fewer calories than you burn was the overarching goal of the '90s, '00s, and beyond), you are likely not giving your body the fuel it needs to build muscle. You will likely experience one of several outcomes: you will not build (or maintain) muscle, you won’t improve your fitness or strength, or you may get injured or sick because your body won't have the calories it needs to recover.

While a calorie deficit can drive fat loss, it shouldn’t last for years and must include all the essential nutrients your body requires. In other words, if you’ve taken the all-or-nothing approach with a restrictive diet since 2010 and are not seeing the results you want, it may be time to consider a different strategy. I say this with empathy and kindness because it is precisely the mistake I made for nearly a decade: eating too little, then going off the diet, but overeating and still undernourishing. I wasn’t giving my body what it needed to thrive.

The Importance of Protein Intake

If muscle building is a priority, getting enough calories to grow muscle is part of the equation, including enough protein to support the muscle-building process. The general recommendation is 0.7-1 gram of protein per pound (or goal body weight if overweight). At the very least, if you are an adult woman who weighs over 120 pounds, especially if you are active, 100 grams of protein a day is a good starting point. Have you tracked? Many women assume they are getting enough because they eat chicken, eggs, a protein shake, and nut butter (technically a fat source), but once they track, they realize they are drastically under their protein goal.

The Metabolism Myth

Understanding Metabolic Adaptation

Another downfall of extremely low-calorie intake is that your metabolism adapts to the intake and slows. Women often come to me for coaching and tell me about their slow or broken metabolism. Your metabolism is doing precisely what it is supposed to do; it is not broken. You give your body fewer calories, and it slows to adapt so that you can live on fewer calories. It is keeping you alive. Tell it thank you!

How to Reverse Diet for Metabolic Health

The good thing about metabolism is that it is adaptable, meaning you can help speed it up by eating more. If you slowly increase the calories you eat, your body learns to use them. It helps with muscle building and gives you more energy to go about your day. Calories are literally energy. You might even lose weight. Why? Because when you eat more, you have more energy, move more, and build more muscle (which burns more calories at rest than fat), and as a bonus, you feel better overall!

Of course, it’s not just about adding random calories. What you eat to support your health is essential. Consuming a lot of junk or highly processed foods can lead to overfeeding and undernutrition. When adding calories, they should come from primarily protein, healthy fats, whole food carbohydrates, fiber, fruits, and vegetables.

It’s essential to remember that extended low-calorie diets stress the body, leading to higher cortisol levels, which can prompt water retention. Thus, you could lose fat but not see it on the scale.

If you are on an extremely low-calorie diet, slowly adding 50 to 100 calories daily (often called a reverse diet) can help speed up your metabolism over time. It’s not a quick fix. It takes time and patience, but after a period of maintenance calories, you can get the fat loss rolling again with a deficit if you are experiencing a plateau.

Low Energy Availability in Athletes

Another downfall of low-calorie intake for athletes is Low Energy Availability (LEA). LEA happens when athletes don't eat enough to support training and their basic biological needs. The over-exercising and under-nourishing diet culture of the 1990s bred this behavior.

Your body protects you, so you don't die (Thank you, metabolism), but you are not thriving. Your performance decreases, you have less energy, decreased metabolic function, immune function, and bone health, and you are unable to maintain a regular menstrual cycle (assuming you are pre-menopausal and not on hormonal birth control). You feel like you must eat less and less to avoid gaining weight.

You can get by on low energy availability for a while, but it doesn't last. It always catches up to you.

Age and Muscle Building

What worked for you in your 20s, 30s, or even your 40s may stop working as you age. It is not usually because your metabolism automatically slows as you age; it is because you move less, lose muscle, and do not consume the nutrients your body needs. Your actions have led to a slower metabolism, not your age directly. This is good news because you have more control than you may have assumed. I am not suggesting that there are no age-related declines or that hormones don’t impact us as we age; of course, it is the natural life cycle. However, too often, I hear women blaming their slow metabolisms on age when they haven’t yet addressed their lifestyle.

If all your lifestyle factors are in place, you get adequate sleep, manage stress consistently, do regular strength and cardio exercise, have your nutrition dialed in, get proper rest and recovery, and you are still not seeing results, it may be worthwhile to have your hormones checked and talk to your doctor about the next steps.

It’s Not Too Late

It's not doom and gloom, and it's NOT too late. You can turn it around. I wish I had started lifting weights in my teens and 20s, but those weren't my choices, and we can't go back—only forward. I didn't start lifting weights until my mid-thirties and didn't get serious about lifting heavy weights until my forties. As a result, I am fitter and stronger at almost fifty than I ever was at twenty or thirty. You live and learn.

I have an 82-year-old client who is a lifelong athlete but only started lifting weights consistently over a year ago when we started working together. Guess what? He is getting stronger all the time and developing phenomenal balance. It is not too late for him, and it's not too late for you (but don't wait; the earlier you start, the better!).

TAKE ACTION:

To have a lean and muscular body, and probably more importantly, to age well, get serious about a progressive weightlifting routine that strengthens every muscle group at least two times a week to start. Eat enough calories to support your goals and prioritize getting enough protein. Add quality sleep and healthy stress management; you will have a recipe for strength and health as you age. Need help?

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping you get strong, body and mind!

@fortworth_trainer

Click to subscribe.

Explore more blog posts here…

Is Stress Killing Your Fitness Results? (What To Do About It!)

We all face many stressors in our lives, don't we? Whether it's the demands of work, the challenges of parenting, the complexities of relationships, the pressures of finances, the worries about health, or the constant barrage of news (in an election year, no less!), stress is a constant presence.

Have you considered how this stress may affect your health and fitness results?

GOOD STRESS AND BAD STRESS

But let's back up. What is stress? There is good stress, stress that makes us better and builds strength (mentally & physically) and resilience. Then there is the bad stress, the underlying stress that is always there, that beats us down, exhausts us, and makes us weaker and more vulnerable to sickness and injury.

If you've ever worked long hours to prepare for a presentation or project or hit the books to study for a challenging exam, you likely have reaped the benefits of good stress. That stress pushed you to work hard and challenge your limits to achieve your goal, and once completed, your stress levels returned to relative normal.

If we didn't have stress, life would be boring (in a bad way). We wouldn't challenge ourselves, we wouldn't get stronger, and we wouldn't overcome the obstacles that improve our lives. Stress, workouts, achievement of goals, and pursuing purpose and passion are part of life. We don't want to imagine a life where we don't have stress; we want to manage that stress (to the best of our abilities) so that we have ups and downs, not neglecting the recovery or downtime needed for a balanced and healthy life.

STRESS AND RECOVERY

Exercise is an example of good stress. You stress your body when lifting heavy weights or pushing your heart rate up during a run or a fitness class. Then, when you allow recovery from that stress with rest or low-intensity movement, sleep, and proper nutrition, your body gets more resilient, stronger, faster, or fitter. Recovery is essential, allowing your body to adapt and grow stronger.

I'll say it again louder for those in the back: Fitness only improves when you recover from workouts. So, like a twelve-year-old with an eyeshadow palette or your Uncle Jim beer-drinking at the backyard barbecue, sometimes, with exercise, especially if your life stress is high, less is more.

Constantly elevated stress becomes a problem when there is no recovery or downtime. We don't train in a bubble, meaning the stresses in your life (if not appropriately managed) can affect your recovery from workouts. If you don't recover from workouts, you will not improve and will open yourself up to a lower immune system, injury, or burnout.

IT’S ALL CONNECTED

If work and life stress are high, pushing yourself hard in the gym six days a week or training for a marathon may not be the best idea because those other life stresses could inhibit your recovery. It's about more than taking one recovery day a week with lower-intensity exercise. Your training, sleep quality and quantity, nutrition, and life stresses are all connected.

Some stresses are out of our control. A newborn baby in the house, caring for young children, or aging parents are the stresses that make life worth living. It can be challenging, but our hearts' love carries us through. We can't do anything about these; we likely wouldn't change a thing, even if we could.

FITNESS: DIAL IT UP OR DOWN

You can't control less desirables either, such as a difficult co-worker at the office, traffic, or politics; the list goes on and on. This is why I like to think of health and fitness on a dial rather than an on/off switch for myself and when I help my clients manage their workout schedules.

Instead of starting and stopping your fitness routine and being mindful of nutrition and healthy habits, what if you turned the dial up and down? You can’t control other people or some of life’s circumstances, but you can choose your actions appropriately.

When life stresses are lower, turn that health and fitness knob way up, pushing your limits and reaching for new goals. However, when life stress is high, turn the knob down (not off), back off the length or intensity of workouts, and allow yourself more grace and understanding for dealing with the other parts of your life, knowing that the situation is temporary, while you prioritize recovery. It doesn’t mean you shouldn’t exercise. Movement is good for stress, but monitor the frequency, length, and intensity of your sessions to ensure proper recovery.

The disaster happens when you have high life stress and pile on a lot of physical stress (like high-intensity exercise or extreme dieting) and mental stress (like macro counting or obsession with numbers). You expect your body to do more while having fewer resources to recover from it all. Stress depletes those resources. I said it once before, but it bears repeating now: If you don't recover, you don't improve. Period.

CONTROL THE CONTROLLABLE

Lack of quality sleep, poor nutrition, extended calorie restriction, obsession with the scale, isolation from the community, and extended exposure to negative social or news media are all examples of stressors that can inhibit exercise recovery and dampen results.

Focus on what you can (likely) control. Sleep improves our recovery and resilience to stress. Can you get more or better quality sleep, even a slight improvement? Proper and adequate nutrition allows us to heal and recover from workouts and stress. Can we improve our protein, colorful vegetable, or fiber intake? Or limit alcohol or highly processed foods? Can we spend more time with loved ones to recharge?

PERCEIVED STRESS

One aspect of stress that is relatively within our control is how we perceive, process, and react to daily stressors. The gossipper at work, the jerk in traffic who took the bike line to cut in front of a long line of cars, the (literal) spilled milk on an already busy morning. Annoying? Yes. But these are the types of events that can zap our energy and stress our nervous system…if we let them. What can we let go? Can we take a deep breath, laugh, and realize in the big scheme of life, these things don’t matter? ‘Relax and Release’ is my mantra in response to those inconvenient and annoying stressors. I’m not perfect, of course, but I try to stay mindful and not let the unimportant steal my joy and energy for things that do matter.

TAKE FIVE

You are not likely to change your whole life with a five-minute practice, but five minutes daily can help reduce stress and potentially improve recovery. Considering this on a continuum rather than all or nothing is important. Putting aside all the things you can't control, what can you do in five minutes daily to help reduce stress? Such as a mindfulness app, meditation, prayer, reading, knitting, drawing, coloring, stretching, journaling, Restorative Yoga, listening to music, walking, deep breathing, singing, or whatever else calms and relaxes you. Can you commit to only five minutes per day?

MAKE A PLAN

Once you decide what you will do, make a plan for when. Before bed? First thing in the morning? Right after you brush your teeth to habit stack? Perhaps whenever you feel stressed, you can tuck away and do your five-minute action.

CONSIDER OBSTACLES

Do you need to set an alarm or a reminder on your calendar? How can you schedule it so that it becomes a daily habit?

What might get in your way? How can you plan around it?

So, stress is not all bad. We need stress to grow and strengthen our bodies and minds. If we can accept the stresses we can't change as temporary, do our best to maximize what we can control, and take the time to recover and recharge purposely, we can get the best results from our exercise and live more balanced and healthy lives.

How To Manage Stress in Healthy Ways

• Do your best to control the controllable and let go of the small stressors

• Make time for activities that bring you joy

• Give yourself the same grace and understanding you give children or loved ones.

• Plan ahead as much as possible, but try to be mentally flexible with how things go.

• Take scheduled downtime on a regular basis.

• Consider a five-minute action daily, such as walks, meditation, breathwork, some of the ideas listed above, or something personal and relaxing for you.

• Be mindful of what makes you feel better and what makes you feel worse. Aim to do more or less accordingly, as is feasible.

• Stay connected with loved ones, family, friends, pets, and the community.

As of this post, July 2024, I have two spots open for free coaching sessions. The offer expires soon—last chance to sign up for free limited-time coaching with no strings attached.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping you get strong, body and mind!

@fortworth_trainer

Click to subscribe.

Explore more blog posts here…

Win from Within: Mental Tips for Better Running Performance

Ever felt like your mind is giving up before your body does? You're not alone. While physical training is crucial, mental exercise can be the key to unlocking your full potential. Just as you can build your muscles or VO2Max, you can also develop a strong mindset. Neglecting to train your mind alongside your body could leave performance potential untapped. By recognizing the empowerment from this dual training, you can feel more in control and capable of achieving your goals.

mental training for runners

Developing Your Athletic Identity

It all begins with identity. How do you perceive yourself? I often work with clients who hesitate to call themselves athletes. These same clients participate in half marathons, maintain a consistent gym routine, and have a fitness coach (me!). The athlete label isn't reserved for the elites or those with a specific body type or performance outcome; if you engage in athletic activities, you, too, are an athlete. Embrace this identity, and you might notice subtle shifts in your behavior. When you view yourself as an athlete, you are likelier to act like one.

Exercise: Write it down: I am an athlete. Think it, say it, believe it.

Why It Matters: It's rarely about the time on the race clock or the weight on the bar; it's about how those things will make you feel. How do you want to feel? Strong? Confident? Capable? Proud of yourself?

Start with how you want to feel and craft a vision statement. A vision statement isn't only about specific goals but combines the outcomes you want to achieve with how you will feel and how it will affect your life. It's a powerful tool that can guide your actions and decisions, keeping you focused on your ultimate vision.

Vision Statement Example: "I am happy, healthy, and living pain-free. I prioritize my health and well-being. I am a strong and confident athlete. I ran a half-marathon PR and am proud of myself for my work in achieving this goal. I have strong and visible muscles that allow me to move through life easily. I have the energy and capacity to care for myself while helping others."

Take Action: Write your vision statement in the present tense and keep it close. Are your actions aligned with your ultimate vision?

Recognizing and Improving Self-Talk

How you talk to yourself matters. Do you have an inner self-critic? Of course, you do. Welcome to being human. Learning to recognize, challenge, and quiet that voice is a mindset skill that will benefit any athlete. Improving your self-talk can be a powerful source of motivation and inspiration, fueling your athletic performance.

Exercise: Write about yourself as an athlete and include how or why you started, what activities you enjoy, your training, struggles, successes, and setbacks. Be honest and unfiltered.

Then, review what you wrote and underline any objective facts (e.g., "I played sports in school"). Then, circle judgments and feelings (e.g., "I am slow" or "I am not a natural athlete"). Recognize self-limiting beliefs to begin changing them.

Reframe: Instead of "I am slow," try "I am a consistent and dedicated athlete with room for improvement."

Take Action: Spend a week noticing your self-talk. Is it helpful or discouraging? Kind or critical? Each time you catch an unhelpful thought, reframe it to strengthen your mental resilience.

Developing a Growth Mindset

A growth mindset is a game-changer. It's about believing in your ability to learn and improve, even in the face of challenges. This mindset opens up possibilities, making you feel hopeful about your athletic journey.

As an athlete, if you haven't read Carol Dweck's book Mindset: The New Psychology of Success, I highly recommend it. It explains in detail how developing a growth mindset can help you achieve more in all areas of your life.

Fixed Mindset vs. Growth Mindset Examples:

• Fixed Mindset: "I am not a fast runner."

• Growth Mindset: "With consistent practice and effort, I can improve my running speed over time."

Take Action:: Identify one fixed mindset belief and reframe it with a growth mindset approach.

Overcoming Race Day Anxiety and Fear

I know what you may be thinking: This is all great, but what can I do about that anxiety, fear, and worry I feel at the start line of a big race or in the middle when I start to doubt my ability to finish strong?

First, remember that fear and anxiety are not signs of weakness; they are signs that we care deeply about the outcome. Having these thoughts and worries is natural, but developing emotional regulation skills can help you feel calmer when the pressure is high.

Strategies:

• Recognize and Release: Notice stress and take deep breaths to recenter. Just noticing the emotions and putting some space between feeling and reacting can be calming. I like to repeat to myself, "Relax & Release!" You can acknowledge and address emotions to prevent them from interfering with your performance.

• Reframe Anxiety as Excitement: Use nervous energy to focus and perform.

• Embrace Discomfort: Understand that hard work means progress. Practice gratitude to shift your mindset during challenging moments.

When it feels hard, that is usually good because:

• You are doing enough work to elicit change. If it were easy, it wouldn't improve your fitness level. No one gets better by keeping it easy all the time.

• It is an opportunity to practice perseverance. Every time you do hard things, you reinforce that you are capable of doing hard things. You're teaching your brain you can do this and will survive to live another day. Every time you don't give up, you become more like a person who doesn't give up.

• If it is hard, that often means that there is room for improvement. Room for improvement is good as it shows you the potential you can become.

This shift in perspective can build resilience and help you feel strong and capable.

FOCUS ON GRATITUDE

Another strategy that can help when things feel hard is to switch to thinking about gratitude. Start naming everything you are grateful for, from your beating heart and capable legs to your relationships (name names!), the roof over your head, your goofy pet, or bubble baths. When I struggle, I start naming what I am grateful for until my brain can't come up with another thing. Milk it: hot showers, sleeping in, owning a dishwasher, puppy dreams, fabric softener, automatic timers on the coffee machine, my favorite song, or porta-potties (I’m serious!). Keep going. What else?

Complaining and being grateful simultaneously is impossible, so focusing on gratitude can help you overcome a tough spot. I wrote on the whiteboard in my gym, "I am grateful for every opportunity to move and strengthen my body." I glance up at it when attempting something challenging or if I am having one of those days when I "don't feel like it" to remind myself it's a privilege to be able to do this at all. (Yes, trainers have those days too.)

Find a Support Network

You don't have to do it alone. As much as we are individuals, we all have the same human brain. Building a solid support network of like-minded individuals can provide you with encouragement, motivation, and accountability. Whether joining a training group, a running club, seeking a coach, or connecting with fellow athletes online, surrounding yourself with a supportive community can fuel your personal and athletic growth.

A coach can help you challenge and counteract your inner critic, enhance your mental resilience, find your bright spots & strengths, help you see your potential, craft a plan to improve, and provide accountability.

Take Action: Join a running group, find a coach, or connect with fellow athletes online to fuel your personal and athletic growth.

Conclusion: Practice Makes PROGRESS

You get out of it what you put in. Practice makes progress. Incorporate these mental training techniques into your routine to build a strong mind. Practice some of the skills outlined in this post. What can you do daily to build a habit of a strong mind? Where do you need to improve the most? How can you incorporate some of these practices into your training? Next time, before you begin a challenging workout or event, prepare in advance how you will respond if things get hard.

Questions? I’d love to help.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping runners get strong, body and mind!

@Fortworth_trainer

Click to subscribe.

Explore more blog posts here…

Running: Why You Are Not Getting Faster

As runners, we often get stuck in a rut. We've been running for years (or decades!) but see only slight improvement beyond the newbie gains we enjoyed initially. 

What gives? You put in the work and run the miles, race the races, and even do some speed work here and there, but you seem to have plateaued indefinitely. You aren't getting faster. Running may feel easier than initially and more enjoyable, but you haven't seen tangible improvements in a long time. Many runners ask, “Why am I not getting faster?”

The answer lies in training and understanding the difference between exercising and training. 

THE DIFFERENCE BETWEEN EXERCISING AND TRAINING

First, what is exercise? Exercise is moving your body for health, enjoyment, or social/community interaction. It can be a jog, walk, cardio class, lifting weights, bike riding, pickleball, dancing, or any other intentional physical activity. Exercise is excellent for physical and mental health. It benefits us and has many positive health outcomes (preaching to the choir here: you should definitely exercise!), but exercising is not the same as training.

What is training? Training is practice—deliberate practice towards a specific goal. Running 10-20 miles a week for several years (or decades) without short-term goals for individual workouts and long-term outcomes is exercise, not training. 

Striving outside of your comfort zone to reach a stretch goal that is just beyond your capabilities is training. Identifying weaknesses and working to improve is training. Reviewing trends in your results and applying feedback and new knowledge with outcome-based decision-making is training. 

Training is hard; exercise can feel challenging, but it only qualifies as training (or deliberate practice) if it is actively working towards building a new skill that leads to a specific overarching goal.

My point is not that exercising is terrible; training is good. They both have their place. There is nothing wrong with exercising and moving to feel good and be healthy. But many people make the mistake of exercising, thinking they are training, and then wondering why they aren't seeing improvements. If you aren't analyzing and just doing, you are exercising. 

Pursue Mastery of Skills:

Running is a skill. Sure, anyone can strap on shoes and start running (and I encourage that—start!). However, to run faster, specific skills may need improvement. The skills outlined here are not an exhaustive list, but some things that come immediately to mind that, when improved, can affect your running performance. 

10 Skills to DEVELOP TO Improve Running Performance

1. Pacing (be able to feel, control, and increase/decrease speed)

2. Running form (body position for efficient running)

3. Technique (foot strike, cadence, stride length)

4. Heart-rate training (training to run faster at a lower heart rate)

5. Breathing for efficiency 

6. Nutrition for performance and recovery

7. Mindset for performance, resilience, and self-talk

8. Strength training for running performance and injury prevention (programming, technique, form, applying progressive overload)

9. Effective warmups, cooldowns, and stretching to enhance mobility and injury prevention

10. Recovery, sleep, and stress management for performance and recovery (understanding and applying the principles of rest and recovery on performance improvements)

As you can see, getting faster is about more than speed work or pacing. Many factors affect performance outcomes. You could have other underdeveloped skills holding you back from your potential. Most runners dabble in some of these skills for a short time but quickly move on when they get bored or frustrated.

WORK TO IMPROVE ONE NARROW ASPECT OF TRAINING

It is inefficient to work on everything at once. How could you? Many runners make the mistake of vaguely trying to improve everything at once with no real focus or intention, or they quickly move from one skill to another when things get hard. 

The best strategy is to focus on one or two narrow aspects of training to enhance and stretch outside of what feels physically or mentally comfortable. Deliberate practice should feel messy, uncomfortable, and slightly strained. Embrace this idea: Does it feel uncomfortable? Good. That feeling is how you know you are on the right track. And then you don't give up when it gets hard, you fail, or you feel frustrated. 

When the challenge equals the skill level, it feels easy; we feel good (which is great), but we don't grow or improve from this place. This place is called exercising.

If the challenge slightly exceeds the current skill, and we don't give up, this is where the magic happens.

STEPS FOR DELIBERATE PRACTICE

1. DETERMINE WHERE YOU LACK THE NECESSARY SKILLS

No matter where you start, skill development is critical to achieving your running goals. We all have varying degrees of natural talent, which can take us far, but you must employ deliberate practice to continue improving. If you have been running for many years and not seeing the desired improvement, the first step is determining where you lack the necessary skills and choosing a place to begin.

I know what you might be thinking. That's a lot of different skills. Now I'm overwhelmed. I always assumed that if I wanted to get faster, I needed to do more speed work. How do I know where to start? 

As I mentioned, simultaneously dabbling in all the skills will produce less dramatic results than honing in one skill and working on it for a long time. The time will pass anyway. If you have been running for years with slight improvement, imagine what progress you can make with deliberate skill development over the next few years. 

WHAT SOUNDS FUN OR INTERESTING?

One way to choose where to start is to consider what sounds exciting or fun. It will get physically or mentally hard, so if you start with a challenge you think you might enjoy, you'll likely stick to it. Hill sprints or track intervals could be a great place to start if they sound weirdly fun (even if scary fun). What interests you? 

WHAT IS THE LOW-HANGING FRUIT?

Another way to choose is to look for the low-hanging fruit. What sounds like the easiest skill to learn or change at first? After all, small wins and building confidence can snowball into more significant accomplishments. For example, if you already have experience with weights and are comfortable in the gym, fine-tuning your training for running-specific strength training could be an effective way to start. I saw my most significant improvements in running performance when I started lifting heavy weights. It can be a game-changer for some runners.

WHAT WILL MAKE THE BIGGEST IMPACT?

You can also choose a skill that will have the most significant impact, even if it is the hardest or will take the longest. Remember, stretching beyond what feels comfortable is vital. Identify a weakness and work to improve it. For example, runners often struggle with heart-rate training because it is a long and slow process to train your heart to run faster at a lower heart rate, but it can be rewarding and performance-enhancing over time. 

2. SET A SMART GOAL

Set short-term goals specific to the skill you want to develop using the SMART goal format: Specific, Measurable, Achievable, Realistic, and Time-bound.

Ineffective: I will eat better to improve my running.

Effective: I will track my nutrition in an app and aim for 120 grams of protein and 300 grams of carbs to support my training five days per week for the next four weeks. I will journal before and after my workouts and make weekly adjustments based on how these nutrition changes affect how I feel and perform. (For example, actual nutrition goals may vary according to individual needs.)

3. ANALYZE RESULTS

Look at your training as an experiment and enter into problem-solving mode:

• Log and track results over time.

• Seek feedback (what can you improve instead of seeking cheer and praise).

• Adjust strategy with outcome-based decision-making by applying new knowledge to training.

You can do this independently with a training journal (I highly suggest journalling outside your Garmin) or with a coach. I may be biased, but working with a coach on your goals and skill development can fast-track the process. 

HELPFUL TIPS FOR DELIBERATE PRACTICE

1. The point is failing (and then learning). If you always achieve the goal you set for yourself, then you are not reaching enough.

2. Try to approach practice without self-judgment. You are not a failure, stupid, incapable, weak, or slow (or whatever else your unhelpful brain comes up with) because you didn’t hit a goal. You are doing work that most people won’t do.

3. Deliberate practice does not mean beating yourself into the ground. It is not a hard effort for hard effort’s sake. See skill #10 (applying the principles of recovery).

You can improve almost anything with an applied effort at the far edge of your current skills. Often, the difficulty is in the mental work as much as the physical practice, which makes the deliberate practice so strenuous (and why so many runners skip over it). 

Run because you love it; then, you can take that love to new levels when you practice and apply new skills for continuous improvement. Does it mean you will make the next Olympic team or qualify for Boston within six months? Probably not, but you can improve beyond what you ever thought possible with focused training and dogged determination. 

The payoff is not just in the results but in the person you become in the process.

Need help? 

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Click to subscribe.

Questions? I’d love to help.

Coach Lea

Explore more blog posts here…