One day, while out on a long run a friend asked me how I managed to “get it all done.” She was amazed that I was able to strength train 3-5x a week, train for running races and keep up with my kids (and all of their activities) while maintaining a house and cooking just about every night (I do like leftover night, ha!)
The truth is that I haven’t always been this way. Running used to be the priority and lifting used to take a back seat (read through the lines, it didn’t get done). It has been a process to get to where I am now, but honestly, I am really happy with where I am now. I’ve been lifting consistently (and by that I mean non-stop) for 2 and a half years and I can tell a difference in my body. I am so much stronger, and I love it.
The truth is that I haven’t always been this way. Running used to be the priority and lifting used to take a back seat (read through the lines, it didn’t get done). It has been a process to get to where I am now, but honestly, I am really happy with where I am now. I’ve been lifting consistently (and by that I mean non-stop) for 2 and a half years and I can tell a difference in my body. I am so much stronger, and I love it.
I've got my plan written out, my special gym shoes (they're flat and don't have an elevated heel), and I'm ready to go!
Lunch/gym date with my husband. I’m sure many of you know the benefits of adding strength training to your schedule. All of the experts will tell you that not only can strength training help you to be injury free, it can also help you to be stronger and faster. Strength training is also really important as you age. Weight bearing activities help to build strong bones. Having strong bones is really important as you get older! As is maintaining your muscle mass. The more muscle you have, the higher your metabolism (yay!). The more muscle you have, the easier it is to do just about everything! Who doesn’t want to have an easier time squatting to pick up your kids or carrying in the groceries or taking a workout class?! As you age, you naturally start to lose muscle tone. This can be counteracted by strength training. Research has proven time and time again that you can build muscle at any age with strength training!
It’s one thing to know and understand how awesome strength training is, it’s quite another thing to fit it into your schedule, especially in this military life where consistent help with children isn’t always around. Especially when running is already a big part of your life. When you toe the line at races, people will ask how your training went and if you’re ready for the race, but they won’t ask whether or not you strength trained.
It’s one thing to know and understand how awesome strength training is, it’s quite another thing to fit it into your schedule, especially in this military life where consistent help with children isn’t always around. Especially when running is already a big part of your life. When you toe the line at races, people will ask how your training went and if you’re ready for the race, but they won’t ask whether or not you strength trained.
I might be on vacation in Canada, but I'm still getting a workout in! So how have I managed to fit it all into my life? Every morning I think of 3 “non negotiables” I want to accomplish. Every day my non negotiables change. For example one morning my non negotiables might be running, lifting and doing 2 loads of laundry. Another day my non negotiables are cleaning the bathrooms, changing the sheets and going grocery shopping. It changes day, by day based on my families needs. I focus in on just three small things per day, thereby breaking it down into smaller and more manageable chunks.
While my non-negotiable list changes daily, my determination to do them does not. Once you’re on my non-negotiable list I have 24 hours to get you done. It doesn’t matter what else happens in my life, I just need to cross those 3 things off my list! I usually try to do them first thing in the morning after the kids are off to school or soon after that. I set myself up for success by wearing my workout clothes in the morning rather than having to change again to workout. I PM or text a friend or my spouse to set up a date for running or lifting or maybe even to do both, especially if I know I need to get it done in the afternoon!
While my non-negotiable list changes daily, my determination to do them does not. Once you’re on my non-negotiable list I have 24 hours to get you done. It doesn’t matter what else happens in my life, I just need to cross those 3 things off my list! I usually try to do them first thing in the morning after the kids are off to school or soon after that. I set myself up for success by wearing my workout clothes in the morning rather than having to change again to workout. I PM or text a friend or my spouse to set up a date for running or lifting or maybe even to do both, especially if I know I need to get it done in the afternoon!
Making working out a family affair. We took the kids to the playground and they played while we lifted. Are you feeling motivated to start a daily non-negotiable list too? Good! I just caution you to keep it to 3 things. Don’t get overly excited and add 4 or 10 things to your list. Keep it small and manageable. You want to feel accomplished at the end of the day, not defeated. Many times (but not always) my non-negotiable list has a ripple effect on the rest of my life and after I’ve done my 3 things I’ll get motivated and do even more for myself and my family. But that doesn’t always happen. Sometimes I’m dragging and all I do is my 3 non-negotiable things. Sometimes it’s 10 pm at night and I’m in my garage gym lifting because I promised myself that I would do this today.
There have been days in my life where my non-negotiable list is all about me. Running and lifting for example are activities I often do by myself, for me. I don’t feel guilty making “me” a priority and I don’t want you to feel guilty about having your 3 non negotiables be something for yourself either! Especially when some or maybe even all of your non negotiables are related to fitness, you will see that you will actually end up with more energy for your family. It seems counter intuitive but it’s true. I always end up with more energy after working out than I had before. I also know that not only does working out help my body, it helps my mind. I get some stress relief in my life and I am able to be a happier me for my family.
There have been days in my life where my non-negotiable list is all about me. Running and lifting for example are activities I often do by myself, for me. I don’t feel guilty making “me” a priority and I don’t want you to feel guilty about having your 3 non negotiables be something for yourself either! Especially when some or maybe even all of your non negotiables are related to fitness, you will see that you will actually end up with more energy for your family. It seems counter intuitive but it’s true. I always end up with more energy after working out than I had before. I also know that not only does working out help my body, it helps my mind. I get some stress relief in my life and I am able to be a happier me for my family.
It's pitch black outside. It's cold in the garage, but I'm in here lifting because I wrote it on my non-negotiable list for the day.
So I encourage you to start a non-negotiable list, just put 3 things on it and make a pact with yourself that no matter what happens today, or who gets sick, you’re going to get these 3 things crossed off the list. You can do it! I know you can.
Happy Running!
Kelly
Happy Running!
Kelly
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