Tag Archives: exercise

Weaknesses, Ambivalence, & a Great 10k

I’m at a week (and a half) in recovery mode: Last week I tried to get a bit more sleep (success), not work a ton of extra hours (moderate success), and ran only 23 total miles. I was feeling a lot more optimistic about the rest of Winter training and going into the Spring racing season. Especially after running the Back On My Feet Mardi Gras 10k on Saturday without falling apart (although it wasn’t without cramping).

The course was .20 short. Whoopsy. Mile 5 was slow because we ran into the 5k..bod and weave isn't in my repertoire.

The course was .20 short. Whoopsy. Mile 5 was slow because we ran into the 5k..bob and weave isn’t in my repertoire.

With honesty I’ve concluded that some of the discomfort and bonkyness I experienced at the LA Marathon wasn’t from having a cold (although that was the biggest contributor and certainly exacerbated things), but also was an illustration of several weak spots in my training and other habits that all reacted at once to the stress of 26.2 miles, on a hilly course, while fighting a lack of rest, a high level of stress, and illness over the past few months while also running at a (for me) high volume.


Screen shot from thumbnail…used without permission…is marathonfoto really never going to decide to charge a reasonable prices for downloading images?

Also, side note, I’m on my second “rest day” in a row (because of logistics and weather), so it’s plausible I’ve entered a reality distortion based panic where I can’t stop eating, feel 20lbs heavier, and am certain I’m out of shape. You know, the usual.

What are these training weaknesses? In no particular order here are the things I’ve pin-pointed, which if given some attention, it’s realistic to expect I would run (and generally feel) much better:

  1. DIET: True, I maintain a diet that more-or-less keeps me  more-or-less feeling good, and out of the hospital. Having faulty guts  means that I eat much “better” than the average person. But there are several areas where my vices rule me: lots of sugar, lots of coffee, lots of wine. If I just halved my consumption of those three things , I might wake up looking like Shalane… or at least, I’d reliably be able to button my slacks instead of trying to make leggings work-suitable. us-olympic-marathon-trials-results-team-amy-cragg-shalane-flanagan
  2. STRENGTH: I’m as total weak-ass. Figuratively and quite literally. I have very little strength and gave up my weight lifting habit once my weekly mileage went over 40. So, that was like 4 years ago, and now I have all kinds of hip, back, and core issues when I run… because those areas are so damn weak! And, as suggested, I think my ass is pretty wimpy too.
  3. SLEEP: Poor Jorge can share hundreds of anecdotes illustrating how much I struggle in the morning. I’ve been like this my entire life. Doesn’t matter how early I get to bed, my brain, mood, and body take FOREVER to wake up in the morning. If I sleep less than 8 hours (and who has time for THAT?!) it’s worse, and for me sleep debt seems to accumulate very fast and I almost always develop a fever, or catch whatever virus/bacteria is going around – this is what happened in Jan/Feb first the flu then the cold. I was logging only 5-6hrs of sleep per night from Thanksgiving until I got back from LA and said….NOooooooo I can’t take this anymore!
  4. STRESS: Productivity and stress have such a weird relationship. High productivity increases overall stress, but also decreases it… but then if overall stress gets too high then productivity slows down – creating more stress! GAAAAH! This is my life.

    This counts as a whole week's worth of ancillary work, right?

    This counts as a whole week’s worth of ancillary work, right? (and to be clear: this is me NOT Shalane.

  5. CLARITY OF GOALS: For the first time, outside of wanting to break 3:10 in the marathon this year, I don’t really know what I want from running in 2016 … which makes it hard to focus, do the supplemental work, drink less wine,  plan training, and choose races. Which brings me to my next point.

I’m still waffling like crazy over how to proceed in terms of racing and training. More specifically, I can’t decide whether I should go run the Catalina Marathon on March 19th, or stay home and run the Cary March Madness Half Marathon on the 20th (already registered). I registered for Cary on New Years Eve (it sells out within minutes most years), and then last month, very impulsively I entered a giveaway for an entry into the Catalina Marathon. I was really excited when I won! As it says in my entry post, I ran the Eco Marathon in 2013, and LOVED it. I also managed to finish as the first female, and 7th overall… which was an awesome experience. I wrote about it here.FullSizeRenderWhat I failed to consider in my impulsivity, was that this race is 5 weeks after LA and 4 weeks before Boston, and although it’s a comped race entry, I still need to FLY TO CALIFORNIA, which ain’t free. If the weather and sea conditions cooperate I don’t need accommodations because my bother, SIL, nephew and I will go out to the island on their boat. I usually take 36 or so hours to not be sea-sick, but I mean, who sleeps before a marathon anyway? Not me! The bigger concern is running with “sea legs”, basically then you feel sea-sick, but while you’re on land, running a race that is 26 miles with like 4,000ft of elevation gain. Awesome?

Note: not the actual boat.

Note: not the actual boat.

I honestly feel ambivalent, I can get on board with going and with not going. The biggest appeal is an extra visit with my family . I feel too awkward to ask to defer the entry, because, you know. Contest. But I also feel like a douche if i don’t use it. I need to make a decision so I can figure out how to train…

I can’t decide what to do. 

Thanks for hanging in here with me, now it’s time to CROWD-SOURCE this, yay!

What do you think? Catalina: yes or no?  (follow-up question, am I stuck being a jackass no matter how I handle this?)

Reduce training volume by 20% to make time/energy for supplemental work: yes or no?

Give up candy and wine: just kidding, don’t answer this one.


Why Swimming will make me a better runner.

As you might remember, a couple of weeks ago I got a membership to the super-excellent gyms I used to work at (2006-2012 in fact). This means I have access to yoga, Pilates, spinning, (treadmills), step mills (!!!), weight training, and swimming. So far I’ve completed one extremely uncomfortable yoga class (I can’t stand on one leg, as it happens), and have been swimming a few times. Here, this happy moment will jog your memory:

Flatterning picture, isn't it?

flattering picture, isn’t it?

Let me start here with a disclaimer that I am doing zero (and I mean N-O-N-E) research into the sports and physiology literature to support anything I say in this post, this is just me, stringing things together.

I watched the video below the other day (Jay Johnson posted it on his blog), and then did the routine two nights ago. I’ve had more ankle twists, pops, strains, and sprains in my 31 years than I care to try tallying up, but it’s very likely these injuries (both the individual insults and the cumulative effect), are definitely effecting my running (negatively) but also might explain some of the persistent aches and pains I have.

When I finished this approximately 10 minute routine, I thought that my feet and lower legs felt similar to the way they feel after a swim.

Some history: For over a 18 months, until early 2012, I had very bad planter fasciitis. I slept in not one, but often two, night splints, and systematically went through every remedy out there, including working with an orthopedic surgeon. The treatment that finally proved effective (FOR ME) was to get in the pool a few times a week, and just kick, lap after lap, after lap, after lap.  I wasn’t even running very much, or consistently when these all developed in late 2010.

It’s Friday and I’ve only been running twice this week. And I’ve definitely not been observing my “become a fast runner” diet whatsoever. But I did supremely enjoy a swim session on Tuesday morning, and I’ve been thinking about it ever since.

So here are some reasons swimming will make me a better runner:

  1. It reminds me of the first time I practiced a complex, athletic skill, over and over, and saw consistent improvement. (I was a swimmer as a kid, and in college)
  2. I love flip-turns, I love that 5-10 meters when you’re underwater and moving fast.
  3. It makes my core stronger.
  4. It’s great breath control practice.
  5. I could float, on my back, all day. Bliss.
  6. Swimming teaches you how to selectively relax while uncomfortable.
  7. Swimming loosens up all those things made tight from running. Increases flexibility.
  8. Sometimes a break from running makes you grateful for running.
  9. Moving through the water is like being on another planet, and it feels awesome, and graceful.
  10. When I’m swimming I can think about running, without being able to critique my running in real-time, it makes for a more objective/rational view.
  11. Swim workouts are similar in structure as marathon training workouts.
  12. A great workout in the pool requires patience, as does running a great race.
  13. Swimming is a skill I’m fluent in, and it’s rhythmic, so I don’t have to think if I don’t want to…it’s calming, even medicinal.
  14. ……..I like it.

I think recreational runners tend to over-emphasize the importance of cross-training. The time we are able to allot to training is precious, and finite, so for us non-elites our best training tool is probably specificity. However, the emotional, and perhaps physically therapeutic effects of cross-training totally justify having a gym membership, or going to a few spin classes.

Just please, no cross fit. (I love this article, and also this one)

I’m registered for the Chicagoland Spring Half Marathon on Sunday…Before then, I’ll probably just go for another swim.



Go ahead: laugh, relax, it’ll make you run faster.

Very short training re-cap:

Yes, I ate several of those little sandwich creations.

Yes, I ate several of those little sandwich creations.

On many occasions this past week, I ate my feelings. The silver lining is that all those delicious feelings were indeed gluten-free, so my belly may have taken on a bit more mass, but it wasn’t excruciating.

My scheduled runs were re-arranged an impressive number of times last week, and I had an unplanned rest-day in there. But, in the end I got all the key workouts in and only came up short by about 5 miles.

Total Mileage: 55

Key workouts: 1) 8mile tempo (w/ 2mi warm-up and 2mi cool-down), 2) 8×800 (same warm and cool) descending splits, 3) 18mi long run progressive pacing.

I haven’t done this yet: I have a debt of about 50 box-jumps to pay this week…

Like challenge #4

Being under the 2 months mark to Patriot’s day is terrifying…mostly because I haven’t saved up any cash to burn at  expo yet!!! Disaster!!!

55 days

I’ve been trying to be more light-hearted about my goals in the last few weeks, but it’s backfiring and I’m just getting more sensitive.

I realize that people are trying to be inspirational and help people to get more active. But, things like this only further promote a destructive all or nothing culture:

I’m sure you’ve seen about 4 dozen different iterations of this. But seriously, dudes, I could workout for 5 hours a day and I’d likely not have this woman’s body. For the same reason I likely won’t run a 2:40 marathon.

Genetics, yo.

Call this just another silly semantic argument (my specialty) if you’d like, but I think it’s actually a very important matter of perspective, I’ve had plenty of workouts that I regret doing.

Like the time in college when I felt sick and wanted to skip swim practice, but rather than confront the conversation with the coach I went to practice, then swam hard as hell into the wall during sprint repeats, and suffered a concussion. And also found out I had pneumonia. I missed a week and a half of practice, and classes. Yup, I regret that workout.

Oh and that one in February of 2011, when I was exhausted, and my feet hurt, but I pushed myself to do a hill workout on a treadmill and suffered a stress fracture that kept me out of Boston 2011. I totally regret every workout I did that week.

I could list more, but you get the point.

Taking rest, rearranging or skipping a workout altogether is one of the changes I’ve made to my training strategies over the past 18 months, and it’s paying off just as much as the hard workouts.

But, in the end, I do suppose that the potential of having a great workout outweighs the risk of a poor (or even regrettable) one.

I just wish there was more promotion out there of learning to hear what your own body is saying to you, and learning that whatever your personal goals and limitations are, they are great, and worth every ounce of respect and enthusiasm you have to give.


“Like” Challenge #4

Round 4 is here!

Visit my Facebook page to ensure this runner’s legs get stronger and more springy this week!

Like challenge #4

Have a great week in health and training!


Continuing Education for Runners

Public service announcement: Twitter can make you feel really cool, I can see why it’s a marketers dream. Case study:


Disclaimer: I am frivolously using quotes to denote terms I feel are being abusively mis-and-over-used in general, but I lack the patience to explain myself.

(and it’d be off-topic, not to mention annoyingly pedantic. For you. I thrive on semantic arguments)

Admittedly, I’ve been kind of a skeptic on stimulants this week. Ok, for a couple of weeks now. Occasionally my sunny side up attitude takes a nose drive for a while, and I just try not to make too much of an arse of my self.

Here’s what I’ve been mentally digesting (consuming? Nope. Both sound gross) regarding running this week:


I think I’ve mentioned before (but maybe I just thought about saying it) that I read several marathon training books cover-to-cover during my 8-week “off-season” between October and December. I learned a few things and decided to follow the Hansons Marathon Method for Boston 2013 training. There really aren’t a lot of meaningful differences  between the myriad plans and strategies I’ve studied up on over the last year or so, it really comes down to philosophical perspective (by that I mean, more or less, are you trying to make running work around your life, or your life work around running: for the Boston training cycle, I fall into the latter. Also are you trying to finish a marathon, or do you want to race to your fitness level? Again, I’m in the latter group).

People keep asking me questions, and I keep reading blog posts of people who have “followed” the Hansons Method in the past that seem to indicate A) articles regarding the Hansons Method have been very mis-leading, and B) people don’t read training books like books, they read them like dictionaries, typically flipping right to whichever “training plan” is presumably right for them.

I think that is dangerous. Or rather, not the best practice to give yourself a great shot at success and improvement.

The biggest example of what I mean is the high frequency with which I am being asked “oooh, the HANSONS method. That’s the one where you CAN’T run more than 16 miles, right?” No, I’m not being cheeky that’s the emphasis people seem to consistently use. The next, and really annoying thing, (people can be forgiven their ignorance in the first example because this mis-conception has really taken on a cultural life of its own) is that I keep reading in running blogs, over and over again, and from SEASONED runners how they are “breaking the HMM rule” and running a 20 miler. Meanwhile, their weekly mileage is up over 60 miles, and they are running at a fast clip. Which means that a 20 miler might actually be PRESCRIBED rather than verboten.

Here is a response to this question of the long run right from the source. (Luke Humphrey, that is. Who wrote the book with Keith and Kevin, another fact that people bizarrely don’t pick up on)

This guy.


To further comment on my chagrin that people seem to jump to conclusions and apply them without actually reading a whole book, it seems people also only read the titles or subtitles of articles. There’s been a lot of talk this month about this article in Competitor magazine (print and online in the January edition). I read this article a while ago (might have been 5 days, might have been 3 weeks, I have no idea), and was really annoyed because the title is terrible. “Ditch the Long, Slow Distance”.  The article is not saying that you should not have any long-slow-distance runs. It is saying that your long runs should have structure, number one, and number two, a few times a training cycle they should even be run hard and fast (again, with structure). I linked to it twice. I bet exactly 3 people read it. And ten people click on the link, and decide that I am wrong after reading the first half of the article.


This report at Runnersworld.com of a “study” is notable only in that they use the following, amazing, sentence; “The researchers concluded that hedonism and self-indulgence are not the only reasons people chose high-calorie foods…”

                                                                                                                Source: rebekkagudleifs.com via Mark on Pinterest


Here’s another piece from Runnersworld.com about race “nutrition”. I really, really, really, REALLY think that many runners are way too focused on their gels and sports drinks and salt tabs, and under focused on what they are eating during all the non-running hours of their life. Just like it can take 10 days for a hard workout to have a physiological effect on your body, the stuff you put down your gullet will still affect your performance 24, 48, 72, hours later.

For quite a while I had horrible reactions to every sports drink and gel I tried. So I started eating baby food on long runs. It actually worked out really well, aside from the general mockery from anyone who was running with me at the time.

Eventually,  I figured out that the Honey Stinger brand chews gave me no stomach upset and only minimal heart burn. I seem to totally lose my ability to chew when I’m trying to run fast, however. So, last winter I practiced taking gels first at random down times, like sitting on the couch and watching NCIS. Then later, whilst instructing spin classes (people actually started asking if I thought they should be bringing “nutrition” to classes. Seriously. Erg. I guess I should have been flattered?) Now I don’t use the baby food strategy anymore, but a combo of gels and chews. But still pretty minimally.

 Click on the product images for reviews, not written by me. I’m not sponsored by any products, nor have I been given free stuff to review, nor do I receive money if you decide to use these items. But if I’m linking you to it, I probably personally endorse it.


I hope this makes up for the sort of negative vibe that is possibly being given off from parts of this post. This video was just brought to my attention during the ride back from a run out in the burbs today. After watching it I was immediately happy that I didn’t publish this post earlier in the week.

Finally, if you haven’t “liked” my facebook page yet, please do. Then you can play along in next week’s “like” challenge. I’m not going to disclose how sore this week’s 65 burpees left me, other than to say I’ll be continuing with the challenges!


P.S. I rolled an ankle at mile 4 ish of 16 this morning, and now, hours later, it hurts and is swelling. Please cross fingers it’s fine by morning. Grr, snow, grr.

Photo journey of 65 burpees, in the first person.

blog burpee likes


FB burpee likes


wake up



and then,





warm up

Now, I’m really ready.

ready to burpee

ballies break

65 burpees with a full push-up (plus a few face plants) and 90 degree squat jumps later…

burpee done!

burpee done 1

burpee done2

Any suggestions or requests for next week’s “like” challenge?


“Like” Challenge #2

When I was working as a personal trainer (2006-2011) I did all sorts of variations on the “burpee” or “squat thrust” every day. However, as I alluded to last week, I seem to have lost my strength for all things other than running. So, head over to my facebook page, and get help me get back in “like” with burpee’s. I’ll “cash in” on Tuesday evening (tomorrow).

I like Burpees



Forget the misses (not yet’s), celebrate every hit.

I don’t know how she does it, but Jen can always find the perfect ecard to brighten my day (thanks lady!).

A note on the title of this post: In some behavior analytic based teaching strategies, we call correct responses “hit” and incorrect one “misses” and “not yets”. Which I think, is a pretty positive and motivating way to look at all our own self-change projects. It’s just hard to remember to frame things that way when you feel frustrated.

This morning and then again during lunch today I was talking with two of my co-workers about the tendency people have of focusing on challenges and set-backs as opposed to success.

Often, in my professional experience, people focus on pitfalls to the exclusion of taking note of progress.

Sadly, people often give up on something because they don’t see the outcome goal after a very short time. Which of course, brings us all right back to square one, or even further than that from the goal.

This applies marathon training too. I was feeling really bad about my training on Sunday, and as a testament to that, I barely moved all day. (Re-activating my Netflix account was perhaps not a very good idea.)

Irrefutable math

I am trying to carefully build my mileage up to a 65 miles per week peak during this training cycle. 12 weeks to go. So I was annoyed with myself that I logged just 40.5 last week.

Now, with my Monday lense on I can see that even with an unplanned “step back” week, I am still making progress. And that is what I should be focused on, not the stupid 10-miler I skipped (3 times).

If you look at Portland (bottom) compared to Chicago (top) it’s a HUGE improvement. (also, I need to change the range of the vertical axis)

I chose to spend the whole day yesterday feeling bad for myself and crying over some silly Australian adolescent TV show. Why? Because I have been struggling to get in cross training and strength training sessions, and my weight keeps dancing around the same 3 pounds. Logical response, right?

Well, I should consider the following:

I have maintained my weight loss from the Boston 2012 training cycle (6 pounds!), I am consistently doing at least one strength session and one cross training session per week.

That’s progress!

Of course I am not closing in on my long-term goals! Silly woman! I have years to go!

Also a “hit” I should have been looking are was that I had a great long run on Saturday. I ran 18 miles on the Waterfall Glen trail with another Boston Bound veteran that I hadn’t run with before. She’s a lot more experienced than I am and has clocked some much faster races, but for a smart and effective long run we were a great match!

I haven’t been satisfied with any of my longs runs since my redemption marathon in May. Turns out that’s because I’ve been pressuring myself to run too fast.

I certainly did feel fatigued the last 2 miles on Saturday, but for the rest of it, things were great.

So, below is my new template for long runs.

Avg Pace
Summary 2:29:17.4 18.01 8:17
1 8:27.3 1.00 8:27
2 8:12.6 1.00 8:13
3 8:04.7 1.00 8:05
4 8:17.7 1.00 8:18
5 8:13.6 1.00 8:14
6 8:10.0 1.00 8:10
7 8:25.0 1.00 8:25
8 8:02.6 1.00 8:03
9 7:57.9 1.00 7:58
10 8:11.6 1.00 8:12
11 8:27.1 1.00 8:27
12 8:18.2 1.00 8:18
13 8:06.7 1.00 8:07
14 8:04.7 1.00 8:05
15 8:32.5 1.00 8:33
16 8:49.5 1.00 8:50
17 8:33.1 1.00 8:33
18 8:16.2 1.00 8:16
19 :06.3 0.01 7:20

I felt pretty well recovered only a few hours (and a big salad) post run.

This morning I started the week off with a  fresh (as in, moving on from the one I skipped last week) 10 mile run. Right in the first mile and until the end I had pain in my left lower shin. Weird. I could put my finger on the spot:

please excuse the ace bandage lines

I iced it, took some naproxen, and kept it wrapped all day at work…except of course to sent a Tweet asking for diagnostic support.

After work I went to the gym to wait out rush hour traffic. I kept the bandage one and was pain-free for a leg and core session.

I documented as much. I was totally smiling, and then I heard someone coming and panicked and took the photo really fast. It’s hilarious that I am totally embarrassed to get caught taking a picture of myself in the locker room, and then I go and post that picture on the internet.

Looking graceful

Anyway, it’s tender but much improved tonight. I haven’t been stretching at all the past few weeks, so I am sure that’s the culprit. Jorgie and I have a stretch date right now actually, so I am going to wrap this up! Phew!

Take home: give yourself credit for any and all improvements! Let go of the rest.


A free book and awesome workouts!

Yes, it’s true, I still haven’t finish writing part 2 of my Boston re-cap. Frankly, I have been to busy obsessing over “Redemption Run 2012” to blog at all.

I have been over-dosing on blog reading the last two weeks. I have read every Boston re-cap I can find…I have become quiet the internet creeper for sure.

Speaking of being creepy, Emily of “Sweat Once a Day” ran a 3:08.01 in Eugene this weekend! Her race report is great. This woman has such a great attitude (and no idea who I am…like I said, I am getting creepy in my obsession).

Another read I wanted to share is from Traci Mitchell. Who does actually know who I am. She’s here in Chicago and is a whiz a designing workouts! She has published an e-Book that has 20 killer workouts, most of which can been done with no equipment. I already claimed my copy, and have done several of her workouts as she posted them on her blog while working on the book. The circuits don’t disappoint!

Get it !

She is offering her e-book free today on Amazon. I already got my copy, I figured I would share because it’s always good to have workouts to reference when you aren’t feeling particularly inspired. Also, I think a lot of her workouts can be used as mini-fitness tests and a way to measure your progress over time!

Also, I am beginning to really appreciate ebooks for the accessibility.

Anyway, enjoy!


Motivation (it’s what comes before you act) often confused with GOALS.

(I seem to be on a blogging binge this week…can’t image why!?!?! -insert sarcasm)

The following is re-posted from the healthy living site my sister-in-law and I have been working on since the first of this year.

Motivation (lack there of) is such a common excuse for not getting fit and healthy that I thought the following should be repeated. I sent this content out as an email way back in January. Also, as I have been preparing for the Boston Marathon (this Monday!), I have struggled to control my diet the last couple of weeks. You could say I have lacked the motivation, which seems preposterous, because, what bigger motivation can there be for a runner than running the Boston Marathon! The fact is that it’s a lack of setting up motivators that has led my diet to be less than a runners’ ideal. The consequence? Feeling bloated and marshmallow-y at the starting line.

What is motivation, anyway? 

Again and again people lament about not being able to find the motivation to do the things they want to do, or think they should be doing.

People often say things like, “I want to exercise more, but I’m just not motivated” or “I need to lose 10 pounds but I don’t have any motivation”.

Embedded in those thoughts and statements is the idea that motivation is this enigmatic thing, that it is either a quality that resides within a person, or it is some ephemeral entity that visits people and pushes them along.

I am happy to share with you that motivation is neither of these things. Motivation is simply something in your environment that evokes a particular response. For example, a whistling tea-kettle motivates you to turn off the stove. Being hungry (or your stomach growling) motivates you to find something to eat.

What’s great about knowing this is that now you can set-up your environment so that you take action toward your goals! A lot of people who want to lose weight put pictures of models and celebrities in places where they will often see them. I very much caution against this practice! I equally caution against placing your own “before” pictures on the fridge to stop you from reaching for snacks. Don’t put things around your environment that might lead you to criticize yourself, or make you feel like your goals are too big to conquer. That is the opposite of motivation.

Instead, put signals in your environment that remind you of the progress you are making, and that make you feel great about whatever stage in the journey you are at now.

For example, I may not be a 3-hour marathoner now, but that is my goal. So within my line of sight when I wake up in the morning is a collage of race bibs and photos from my best races so far. If I wake up and am having a hard time getting out of bed to go for a training run, that collage reminds me of how far I have already come, from running a 10 minute mile to under 7. That usually lifts my spirits, gets me excited about running, and before I can think anymore I am out of bed and lacing up my trainers. That, is motivation. A signal in my environment saying to me, “you can do it, go on, do it!”

Another common (misguided) practice in motivation is buying or keeping clothes that are too small. If your jeans don’t fit, or your clothes are uncomfortable, go get ones that fit! Buy clothing that makes you feel good, that feels good on you, and that you are not self-conscious about! Respect your body, LOVE your body. A great side-effect of this practice, rather than punishing your size 12 body with size 6 jeans, is that your overall stress level will be lower, because you aren’t constantly uncomfortable or thinking about how you need to lose weight. If you are less stressed, you’ll make better choices, and likely eat healthier, or less, or both. That is motivation!

Now, go on, set yourself up for success!


For more healthy living tips, recipes, and exercise programs check out AT: Your Life !