How good is this sun! I hope everyone stayed dry and warm through all the wet weather. It can be hard to stay motivated to keep moving when it’s cold and wet. With a 12-hour endurance race and an ultra-marathon coming up for me I’ve had to lean heavily into some habits I have developed to keep me motivated and get me out the door (or at least into the gym). Read on for a few of my go-to actions.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit. “
EXERCISE FIRST THING IN THE MORNING
I really like the feeling of having done my exercise for the day early, and I don’t like thinking about getting it done at the end of the day. Because it’s too easy to get home, sit down, and then not get back up again. I know not everyone is a morning person, but find when your motivation is highest, and aim to use that time well.
HAVE A ‘READY’ BUCKET
I put everything that I need for my planned exercise for the morning into a small gardening bucket the night before. That includes any fuel (normally half a banana and some water + electrolytes), my clothes and my shoes. I also make a contingency plan incase the weather is yuck and prep for that as well. I program my favourite work-out playlist, or put a podcast on my phone ready to go. I’ve been doing this for so long now that I find I’m out the door and down the street before I even think about what I’m doing!
HAVE A GOAL
Find something that you would like to work towards. It might be lifting a certain amount of weight at the gym, timing yourself walking up a hill and then committing to getting faster, or it could be a park run. Write it down, and put it on your fridge so you see it every day.
BE ACCOUNTABLE TO SOMEONE / SOMETHING
Having someone or something to keep you accountable helps on those days when your motivation is low. Exercising with someone, or even just reporting in to someone can be helpful. I use the Strava app on my phone to track my activities, and I share this with other people who are often training for the same event as me. Some of my coaching clients find that they feel a bit more motivated if I follow them on Strava to keep a track of their activity. And it’s a great way to keep a track of the workouts you are getting done.
RECIPE SUGGESTION
Here’s a family favourite dinner option (or cooked the day before and eaten for breakfast) that’s high in protein and so yummy!
VEGETABLE BAKED FRITTATA
Ingredients:
4 cups sweet potato or pumpkin, cut into 2cm squares, and lightly steamed.
1 large potato, cut into 2cm squares, lightly steamed.
A large handful of spinach leaves, chopped roughly
A packet of feta, crumbled roughly
Approximately ½ cup grated cheese
8-9 eggs, roughly beaten.
Mix together all the ingredients and pour them into a square baking dish lined with baking paper. Bake in the oven at 180degrees for 50-60minutes, until the egg is set and the top is slightly browned. Let cool for 10min before turning out onto a plate.
Serve with a fresh garden salad. Serves 4-6.
READING RECOMMENDATION
That Sugar Book by Damon Gameau
This is an oldie but a goodie. Damon explains in very simple language what the problem with sugar is, and provides some pretty yummy recipes at the back to help you transition off sugar.
WHAT I’M LISTENING TO
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