A Marathon Journey to save my life - How to exercise at home

The sky is beautiful this morning in Ottawa!  The Sun is rising and the snow is white and quite beautiful... but with -30 degree temperatures with the wind chill happening outside, I will not be venturing out for a run.  I even brought the dogs in to get a break! 

Many do go out for walks and runs in this weather... it is not impossible! They dress warm, have lovely balaclavas and scarves, good clothing and keep moving... This is a great article for dressing up for a winter run.

I will not be with them today.

So how do I workout? How will I exercise in these circumstances.  

There are many options, but my favourite only takes a small space in your home i.e. 4" x 6" space.  A space you can do an all over total body strength workout, and lay down a mat for some good stretches.

Although, I did invest in a MIRROR that acts as a gym for me.  I get to see other people, choose from 5 min to 45 min workouts... a large variety just like at a gym.  So I do love it for this.  I am very motivated to get a workout in but you don't need any expensive tools to get a workout in.  You just need to show up with YOUR OWN BODY.  

You can use the following suggestions for your "in home" workout:

1. Google "Strength Workouts for Home"  you'll find many articles that will give you some ideas.  One I found I particularly like is The 9 minute Strength workout for home

    - works on Legs, Butt, Core, Hips, Arms, Back.

2. Get onto Youtube for videos to follow. Videos are great as they show you what to do, explain how and give you the timelines to perform a move.  You can pause anytime.  You can wait for the next move if you feel you've had enough.  They are motivating to push you a bit further, but if you are feeling pain at all - STOP and give yourself more time.  I search for "Total Body Strength workout without equipment"  One I found that I enjoyed following is the "20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment)"

JUST make sure you DO something.  15 minutes at least! Just commit and do something - walking up and down your stairs is a GREAT workout.  Situps, pushups, Squats and deadlifts.  20 each, 3 times and you're done a fabulous sculpting and strength building Workout.

Now get out there. and GET ER DONE :)

Click on the Arrows below for Previous Blogs or this link to start at the beginning: Day 1 - Introduction

A Marathon Journey to save my life - The ongoing battle for patience and time

Today is Jan 27th.  We made it past blue Monday, we're making it through the coldest winter days, and we're struggling hard to keep mental health from drowning us. 

Know that we need to keep moving forward.  These are such easy words, not always so easy to perform.  

Time is so precious and goes by so quickly.  These past few days, after I've made my goals, my strong why, my good plan, I've not yet gone for a run... I've done some yoga, some strength workouts for my legs and body sculpting... 15 - 20 minutes each day, here or there... but my life took over, my work, my family and they are more important than this run, so alas, maybe later today :)

Forgive yourself for not being perfect. Forgive yourself for not living up to the mini goals you said you would do every day.  

Get your priorities done.  

Look after your needs first... 

Tomorrow will come... 

Forgive that you've fallen behind, 

Start a new and get out there for that run.

See you tomorrow.

“We live in deeds, not years; in thoughts, not breaths; in feelings, not in figures on a dial. We should count time by heart throbs. He most lives who thinks most, feels the noblest, acts the best.”  – Aristotle

A Marathon Journey to Save my life - Day 4 (The Plan)

 Previous Blogs if you would like to catch up:

Day 1 - Introduction

Day 2 - Goals and Motivation

Day 3 - The Why

Today I spent the early morning hours thinking through the plan.  I personally like to take a calendar and write out each day, one at a time until the day I'm hoping to accomplish the goal.  

This way I can open it and visualize what I'm doing today, tomorrow and where I'm going to be in a week...

It's a great motivational tool to cross off each completed day.

I've also for my sports goals, such as this marathon, used an online calendar, that sends me daily reminders and allows me to compare my plan with my actuals... I'm a bit of a geek this way.  I use Training Peaks as my online calendar and I love it.

It will sync with my watch and gives me feedback on how "well" I'm doing.  Truly as long as you are moving forward, you are doing well!! :)

For this next month, I've incorporated Matt Fitzgerald's Running from Couch to 5K, to 10K to 1/2 marathon and ultimately to marathon plan.  Located HERE. I've manually typed in my plan into the TP tool and now I get to perform it! In future I will use a paid plan I bought years ago on Training Peaks and I'll use that to build up to the marathon as I really do enjoy Phil Mosley's approach as a trainer.  BUT THERE ARE FREE ways to get to the marathon.  You do not have to pay for anything if you do not want to. The article I mentioned above is FREE.

So... can't you just go out and run? YES Absolutely.  Then WHY would I bother to Plan - makes it feel painful! I hate planning, you say?

Well... the plan itself is again a MOTIVATOR. Remember in the Day 2 blog I mentioned that if we do not motivate ourselves.. the goal will fall to the wayside when life gets busy, tough, hard, or even when we grow weary of the long winter days :)

The Plan reminds us what we WANTED to do.  Checking off the completion box is VERY Rewarding!!

Canadian Magazine has a wonderful article that describes 5 Key Reasons to Follow a training plan.  It goes a bit like this: The plan takes guesswork and decision making around - no longer do you wonder, what should I do today? It allows you to start a base, build up and peak at all the right (average) moments.. puts the science into the sport for you... allows you to build muscle in an "industry best practiced" methodology.  We follow standards for a reason... beginner running is no different.  A plan means you also plan for REST Days... rest days are critical to rebuild muscle and tissue and recover for your next workout. Lastly, the confidence your mind and body feel from following a plan ensures you get the most out of achieving your goal - injury free!

AND DON'T forget - a plan is a method to get you going in the direction you wish to go... it can be changed, it can be adapted to how you are feeling and current environment.  Don't hesitate to adapt the plan to what YOU need.

GOOD LUCK!!

A Marathon Journey to save my life - Day 3 (The WHY)

Good Morning! (or day for some - wherever you may be).  Take a moment now to think about what is most important to you.  What really, is most important.... this is where any goal you set needs to come from.  Your heart.

I do try for the sake of sanity to keep life simple. I regularly remind myself of the three big goals in my life (if your name isn't in this list it's only because this is the top three... there are hundreds more beneath...):

1. raise healthy happy children

2. be healthy and physically able to carry myself and others throughout this life

3. be happy.  be accepting, kind and maintain mental health to be happy in this life, throughout this lifetime. to share that positivity with others to help them get through too.

So my own dreams and accomplishments will be chosen with a key focus on ensuring these principals are achieved.  Yours maybe different... it is completely okay and important for you to know yourself and what is most important to you.

To have success in your goals/dreams, you need to have a WHY.  Why are you doing what you are doing? If the WHY isn't STRONG enough... as struggles come along, and they most definitely do - they will knock you off your goal, flat on your butt and you will not want to move.  You'll be so busy just fighting the new challenges that you'll postpone your dreams and goals as you won't see them as having the same importance as that immediate concern does. They are just a dream... you'll convince yourself...

The WHY is something you should be journaling.  Why did you pick that goal and what does it mean to you.   Knowing your reason to continue down a path is critical to keep going.  There will be times that it will be very hard to continue, so if you do NOT have a strong, solid reason to continue... you won't.

Let's chat now about this marathon.  Why a marathon then? How does finishing a marathon achieve my big three? Seems a bit dramatic yes? Well... hear me out and you'll see why for me... this is going to SAVE MY LIFE.

Mental Health benefits ( Most important to help me achieve principal number 3)

I do believe we each have struggles that we keep to ourselves.  That sometimes our dearest friends have no idea how tough we find our lives, sometimes. Perhaps we don't even share it with our loved ones as we do not want them to suffer too.  I've fought hard to stay strong and not bring anyone down with my past but I do suffer from depression.  It will creep up on me when I'm at my weakest. It will pin me down and I won't want to do anything.  Staying in bed is best. I'll make really good excuses not to see anyone.  I won't want anyone to see my red eyes from my sadness. These past two years have been very hard on anyone who fights off this disease. BUT - know that we are not alone and we are not without help.

I know I personally need to do some kind of fitness.  I know that when I'm running, biking, swimming or any other form of fitness, I suffer much fewer moments of feeling down. Candace Rasa, a  has a beautifully written article on the 10 Mental Health Benefits of Running writes, "Strikingly, in one study, running was found to be as effective as an intervention for depression as psychotherapy."

In an article by the Canadian Running Magazine, Kim Dawson writes “There is clinical evidence that running works more effectively than medicine or talk therapy in the first three weeks after a depression has taken hold. Aerobic exercise for 40 minutes a day is as effective as medicine.”

I have found time running, out on the road surrounded by trees and fresh air has been rejuvenating and leaves me feeling incredibly happy.

In an article in Runner's World, a study by scientists quizzed 8000 runners on aspects of their health and wellbeing. "The runners survey scored a 4.4 on the Oxford Happiness Scale, which is above the average score of 4 for the general population. 89% of runners said that running regularly made them happier, as well as having a positive impact on their mental health and body image."

Dr. David Linden, describes the potential reasons behind this feeling... "Exercise increases the levels of endocannabinoids in the bloodstream...Unlike endorphins, endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm."

Being happy is a choice that we can achieve through many decisions we make in our lives and getting out for a walk or run is such an easy, inexpensive, minimal risk or side effects, way to achieve this.

Physical Health benefits - will help me achieve the big important principal number 2

My body feels amazing when I'm running.  I breathe better.  My heart feels strong. I walk confidently.  I'm physically strong when I need to do work around the yard or house.  My back doesn't hurt. My legs feel great...I feel young again! Able to do anything.

The Physical Health benefits may be an obvious one... there are many articles online but a few of the key benefits I personally have enjoyed anytime I've been on a consistent long distance running regime are in line with this article by Christine Luff: 

It strengthens your heart.

Improves your blood pressure. 

Reduces your cholesterol. 

Improves your immune system.

Helps you get deeper Sleep (see my last blog and Matt Walker's Ted Talk on why we need sleep)

Perseverance and Commitment - will help me achieve the big important principal number 1

This one is really the biggest WHY. I will finish the marathon to show my children, how no matter how hard things get, if we persevere if we don't give up... we gain a pride and feeling of accomplishment that carries us through ANY HARD TIMES. It carries us through the toughest times in life.  I often will say... hey... this is like being at the 30KM mark... we're almost done! We just have to get through.  Get to the Finish Line.  This is my mantra and the marathon helps me focus on getting through ANY struggles in life.

Said perfectly in the Why Run a Marathon article by Angie Spencer, "Your mind is in the driver’s seat on your marathon journey and once you decide to see something through it’s amazing how much the human will can conquer. There are people who complete marathons in wheelchairs, those in their 80’s and 90’s, and those using prosthesis. Many runners are battling or have overcome cancer, accidents, heart attacks, obesity, depression, anxiety and many other challenges. In a marathon the average runner doesn’t run to merely beat others. Instead you run to achieve a personal victory. It’s a battle to become a better version of you...anyone who has crossed the finish line understands. It’s part of the mystique of the marathon. Everyone who crosses the finish line is a winner."

***

Do you have a goal? Do you have a strong WHY? Then it's a given...you'll succeed. xoxo

A Marathon Journey to save my life - Day 2 (Motivation and Goals)

Motivation and goals.  This is the key to all success.  We must have a point of reference we wish to move towards and we must have motivation to actually move.  

I've attended many training courses in leadership throughout my career, to be taught how to motivate. What are the keys to driving motivation? The theories are plentiful... so many websites and sources of education in the matter. In the end... each human has their own background and their own complex needs that may, or may not be ready to be motivated to your cause.  

One must be ready. How do you SHOW you are ready? You must state your ultimate GOAL.  Eating better, losing weight, new career, starting a new job, taking on something different, learning a new skill.  Whatever it may be that you desire... you must state it. Black and White. Clear.  

GOAL: to complete the marathon this year.

So I've said I'm ready.  Saying you are ready is the very first step. ACKNOWLEDGE the goal.  I'm ready to be motivated to train.  To get to that physical fitness level that would allow me to move my body for 4 to 5 hours and pass 42 kilometers of trees and space.  ACTUALLY getting outside or even UP off the couch/chair/work office to go and DO it - is an altogether different challenge.

This is where Motivation needs to step in, and get the job done.  Last night I watched Joan Benoit Samuelson's Masterclass and she has a great public article on "the first steps".  One way we find motivation for ourselves is to break the big goal up into achievable chunks.  I work backwards from the goal to do this.  

First I needed to pick when the goal would take place. I needed a reasonable time frame to get there.  So I got onto the internet and searched for a marathon that looked interesting. Part of motivation to achieve a goal is that the goal is Worthwhile.  You'll lose track of achieving any goal that isn't rewarding in some way. 

I found a marathon in Prince Edward Island that runs along the coast then down to charlottetown through beautiful countryside and terrain.  I love this island.  I will be so happy to run along this path.  Okay! The date is at my birthday, Oct 14th 2022.  Definitely enough time to train for it and have my heart and legs ready to perform... if I can get motivated now :)

So then, if I sit here thinking I've got until October... then I really don't have to move yet do I? OR do I? Without breaking this goal up into achievable chunks, trust me... I'd stay in bed this morning.

So here is how I'm breaking it down.  If I'm going to run 42KM by October... I'll need to run 21KM 1/2 way.  Half way to October is End May.  Perfect timing for me, as Ottawa has a Race Weekend end May.  I'll do the 1/2 marathon there to ensure I'm 1/2 way trained.

1. Jan 
2. Feb
3. Mar
4. Apr 
5. May - End may 1/2 Marathon
6. Jun
7. Jul
8. Aug
9. Sep
10. Oct - Marathon on 14th

So ... keep breaking your goal down, as even end May... seems like a long ways from this cold January morning. To run a 21KM in May, I really need to get to 10KM by March.  Then that extends to 5KM by February.  That would mean by end Jan, next week... I should be able to move for 2.5KM.  

1. Jan - 2.5KM
2. Feb - 5KM
3. Mar - 10KM
4. Apr 
5. May - End may 1/2 Marathon

Now we can even break that down further if we still think we have time...

Jan 22 - 300M

Jan 23 - 600M

Jan 24

Jan 25 - 1.2KM

Jan 26

Jan 27

Jan 28

Jan 29

Jan 30 - 2.5 KM

See how today... I really should go out for a walk for 300M? Now for you fitbit/apple watch folks, each step is approximately .762 Meters.  That is roughly 393 steps.  Many of you try to achieve 10,000 steps per day - that equates to 7.6KM! you're almost at the March goal :)

I think I can commit to go out today or walk around the house until my watch tells me I'm well over 400 steps.  Each day I need to go 300 steps further - I do think I can do this.  See how breaking it down makes it easier to achieve AND motivates you to start?

WE MUST break our goals down into daily chunks... small things we are able to get ourselves to DO. 

This is the key to success.  Some days knowing what we need to do will not be enough.  There are plenty of supports on moving forward. This article is great for tips on how to keep moving. 

Let me know how you are going to break down your goals.  Together, we can keep each other on track.

A marathon journey to save my life. Day 1

 I started journaling again... This morning at 6am. I've been intermittent for years... once a week, once a month... I originally learned about journaling from Julia Cameron, she called them the morning pages, writing only three pages in the morning, in the The Artist's way (Blog | Julia Cameron Live). It changed my life, then and continues to, to this day.  Buy her book as I promise you, it's life changing.

Today was another life changing day.  This morning I sat down with Pen and Paper and began to write.  First about the cold (it's -40 here today), then about my children, my daughters and ultimately I got to how out of control life was... and I was questioning how was I going to take care of ME through all the challenges we have before us.... it kept flowing... the words... the thoughts.  

When you journal you never know where the pen will take you. You just write.  It's not the same as typing, you need the pen in order to tap into the very part of your brain where your deep emotions, thoughts and dreams come from. 

By the time I was done writing I had a plan.  I needed to save myself, for my future self.  I needed to run another marathon. 

How the Marathon Saved my Life - I thought would make a good title.  I'd write a book. I'd be like my girlfriend who is on her 2nd publishing deal (Little plug here: Books – R.H. Nix Author (rhnix.com)). I'm so proud of her, and jealous too! I've been wanting to write a book forever it seems... but then I remembered my blog.  

In the past, my Blog followers supported my journey, loved my words and used them to better themselves and motivate themselves too.  I'll start up my blog again.  I'll do the marathon, and write everyday of the journey, and maybe I won't be alone.  Maybe my friends and followers will be there beside me. It's that what survival truly is? Working together to get through the challenges of our lives.

As the sun rises above the trees, giving us all a chance at a new day - I begin my commitment to myself. to you.  to the Marathon.  I'm going to sign up, and begin the journey to get there.  I NEED THIS.  I'll explain why throughout the daily blogs.  I HAVE TO DO THIS.  Our lives are supported by physical health and mental health. Sleep, Food, proper nutrition, and good habits all ensure our physical and mental health stay strong.  FITNESS is a critical component.  Not everyone can run, not everyone should do the marathon... but even commitment to get outside and walk is a HUGE Step forward that we all must decide to do for ourselves.

Let's start this. Moving forward, taking only baby steps... one step at a time. xoxo