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Beating the Winter Blues: Tips for a Brighter Season

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I know, I know. It’s the most wonderful time of the year—but for this sun-loving girl, fall and winter can feel… well, blue.

I talk a lot about mindset, the importance of positive self-talk, and controlling the narrative in your mind. But when it comes to my own seasonal struggles, I realized I wasn’t taking my own advice.

Let’s call it the winter blues. While I definitely feel a shift in my well-being when the sun sets early, and the weather turns cold, it doesn’t feel severe enough to call it depression. Still, I notice how it affects my mood, energy, and motivation.

So, this year, I’ve decided to approach it differently. I’m treating it as an experiment: Can shifting my mindset and focusing on intentional habits make a difference in my winter well-being?

If you’re reading this, I’m glad you’re here. Let’s explore this journey together—I hope it helps you, too!

Beating the Winter Blues

1. Stay Present and Stop Predicting the Worst

For me, the winter blues don’t even wait for winter. As early as my late September birthday, I start dreading the cold, dark days ahead—even when it’s still 90 degrees in Texas!

The silly part? I’m worrying about something that hasn’t even happened yet. So this year, I’m focusing on staying present. If I catch myself thinking about how miserable I might feel in the future, I immediately dismiss it. Why borrow trouble?

By focusing on how I feel right now, I’ve noticed a big difference. Let’s not worry about winter before it arrives—and when it does, let’s take it one day at a time.

2. Stop Assigning Feelings to the Weather

This morning, I bundled up, leashed my dog Dale (yes, my dog is named Dale), and headed out for my daily walk. The newscaster had declared it the coldest morning of the season.

It was cold. That’s a fact. But here’s the key: I didn’t assign feelings to it.

I didn’t say, “It’s cold, and I hate it.” I didn’t sigh, “Ugh, it’s so cold.” I just acknowledged it: “It’s cold.”

Since I can’t control the weather—if I could, it’d be 80 and sunny every day—why waste energy feeling bad about it? Shifting my mindset has helped me see the cold as neutral, not negative.

3. Be Mindful of Negative Self-Talk (Even the Funny Kind)

Negative self-talk, even when it’s masked as jokes, can hold us back. I’ve caught myself making self-deprecating comments about the cold and dark—sometimes just for laughs.

But here’s the thing: Every joke I make about the end of daylight savings ruining my life reinforces the narrative that I hate winter. Instead of making jokes that keep me stuck, I’m reshaping my thoughts into something more productive.

I was so tempted to share this when I saw it on social media, but these kinds of “jokes” only reinforce a negative mindset.

4. Stick to a Healthy Routine

When I stick to a routine that includes exercise, quality sleep, and nourishing food, I feel better—no matter the season. The more I keep up with healthy habits, the easier it is to avoid a spiral of negative emotions.

If I let my bad feelings about the weather lead to skipping workouts or eating junk food, I know I’ll only feel worse. Controlling the controllables, like my routine, is one of the most effective tools I have.

5. Practice Seasonal Gratitude

Gratitude is a game-changer. Every morning, I write down three things I’m grateful for, and I try to include something seasonal.

Here’s what I’ve come up with:

  • Running feels amazing in cool weather. After sweating through a triple-digit Texas summer, the crisp air is a gift for my lungs and legs.

  • I love my sauna, and the cold weather gives me more excuses to enjoy it.

  • Cozy clothes, warm drinks, and earlier bedtimes make winter feel comforting in its own way.

Even if the cold and dark aren’t your favorite, there’s always something to appreciate.

6. Question Your Winter Story

Here’s a thought: Do I dislike winter because that’s the story I’ve been telling myself?

I used to believe I wasn’t athletic, that I didn’t like strength training—and now those beliefs feel laughable. I’ve proven myself wrong before, so why not now?

By shifting my focus to the positives and challenging my “I’m not a winter person” narrative, can I learn to embrace the colder months? Maybe I can become a cold-weather-loving gal after all. I have to hold space that this could be true for me.

Take Action: Try a Mindset Reset

If you’re struggling with the winter blues, try this:

  1. Write It Down. Jot down one thing you enjoy about the season—something small but meaningful, like warm drinks or cozy clothes.

  2. Reframe Your Thoughts. The next time you notice yourself complaining about the cold, pause and reframe it. Instead of saying, “I hate this,” try thinking, “It’s cold, but I can handle it.”

  3. Control the Controllable. Focus on actions you can take—whether it’s sticking to a routine, getting better sleep, or bundling up for a walk.

Experiment with these shifts and see how they work for you. Let’s navigate this season together, and who knows—maybe we’ll both come out loving winter a little more.

Hang around and find out!

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

Two quick announcements

Never start Over Again 6-Week Kick-Off

My next six-week kick-off program begins in January. It’s called “Never start over again” because we’ll develop the mindset and routines that allow for different seasons of life, so you never feel like you are starting over, always just moving forward, even if in small ways.

The kick-off includes personal one-on-one coaching, access to the app, a heart-rate monitor, and a body composition scale. I have a one-day Black Friday sale on November 29th, for which you will pay for the hardware at only $199. Email me to request the coupon code— lea(at)leagendersfitness(dot)com— to secure your spot now, or I will share the discount code on Instagram and Facebook on Black Friday for one day only.

After that, it will be $349 (which is still a great deal for 6 weeks of personalized plans and coaching). If you want to wait to commit until after the holidays, you can add your name to the waitlist for $1, and I’ll email you after Christmas to get started.

Spots are extremely limited because they include one-on-one coaching. I can only accept a few, so I have time to coach all the members. This is not a cookie-cutter, everyone-gets-the-same-plan type of challenge.

EARN CASH BY SHARING THE PROGRAM WITH YOUR NETWORK

If you want to help me share the 6-week kick-off program, I am offering an affiliate program, so you get paid 20% of the sale when someone signs up using your link! This is whether you sign up or not, so please help me share and get paid!

Hope to see you there! I’ll take down the link once the program is full.

Here’s a healthy, happy holiday season!

Questions? I’d love to help.

Coach Lea

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

@fortworth_trainer

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We Can Do Hard Things: Breaking Free From Limiting Beliefs

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The past year has been a whirlwind of challenges, growth, and realizations. Recently, I hosted a webinar focused on navigating the holiday season while progressing toward health goals. Many people worry about gaining weight or losing progress over the holidays, so we discussed balanced ways to stay on track.

One topic that resonated with many was the idea that our identities are shaped by the stories we tell ourselves. It made me reflect deeply on the labels we assign ourselves and how they can either empower or limit us.

Breaking Down Limiting Identity Statements

In the webinar, I encouraged attendees to examine the labels they use:

  • "I’m not a morning person."

  • "I can’t stick to a diet."

  • "I’m not good at sports."

These statements can hold us back, often without us realizing it. I noticed that I also had identity statements of my own, ones that I never questioned. For years, I labeled myself an introvert who was “better at writing than talking” and “not good on video.” But recently, I asked myself if these labels were really true—or if they only had to be true if I chose to believe them.

Stepping Outside My Comfort Zone

To challenge these ideas, I decided to push beyond my comfort zone. Over the past month, I posted short videos on YouTube daily, hosted a live webinar, appeared on a podcast, and went live on LinkedIn. It’s safe to say this was all new and daunting territory for me. Who even am I?

Surprisingly, it wasn’t as terrifying as I’d expected. No, I’m not a polished public speaker (yet), and I still have room to improve, but the positive feedback I received helped me realize that I’m not as “bad on video” as I once thought. Each experience nudged me to grow, showing me that the stories I had been telling myself were outdated and limiting.

Why Doing Hard Things Matters

Reflecting on the past year, I’ve continually stepped outside my comfort zone in small but impactful ways. Every time I’ve taken on something challenging, big or small, I’ve become a better coach and a stronger person.

When you push yourself to do hard things, even small ones, you gain confidence and open up new growth opportunities. The key is to stretch yourself just beyond where you’re comfortable, over and over, in safe and manageable ways.

A Year of Growth: Highlights and Lessons

In October 2023, I enrolled in the Precision Nutrition Master Health Coach program, a six-month journey that pushed me in ways I hadn’t expected. Every week, we participated in live sessions where we’d break out into small groups and practice coaching skills. Role-playing in front of my peers felt nerve-wracking; my heart would race every time. However, I showed up week after week, knowing that this safe environment was a valuable space to learn and grow. By the end, after an oral exam to demonstrate my coaching skills, I earned my Level 2 master health coach certification and felt renewed confidence in my coaching abilities.

Once the certification was complete, I had to log 50 coaching sessions to qualify for the national board exam. Due to time constraints, I had to ramp up quickly, completing around ten weekly sessions to meet the requirement within five weeks. Initially, I thought connecting with new people in each session would be intimidating because I’d always seen myself as someone who builds deeper connections over time. But again, it was just another story I was telling myself. I surprised myself with how naturally I connected with new clients, realizing that this “introverted” narrative was less true than I’d imagined.

The exam itself was another significant hurdle. I studied intensively for about 12 weeks, joined a study group with other coaches, and took the exam last week. While I’ll find out my results in December, I know I did my best, and I’m proud of the effort I put in to prepare.

The Physical Challenge: Running 5Ks in Texas Heat

The year wasn’t just about mental and professional challenges; there was also a physical one. I ran a 5K every Thursday at 7:30 p.m. this summer in the Texas heat. Week after week, running fast in that heat became both a physical and mental endurance test. Each race was hard, but the consistency helped me build a level of mental strength that I didn’t know I had.

A Year of Growth and Big Plans for 2025

Reflecting on all these experiences, I see how each challenge helped me grow in unexpected ways. This year has been about embracing my potential and letting go of old, limiting beliefs. From pushing through self-doubt to completing new professional milestones, it’s been a transformative journey.

I’m excited about what’s ahead. I’ve got big plans for 2025, and I can’t wait to see how the next chapter unfolds. So, stay tuned and join me in this journey of growth!

Take ACTION

Growth happens when we step outside our comfort zones and do things that challenge and stretch us. By questioning the stories we tell ourselves and taking on “hard but doable” tasks, we open up opportunities for personal and professional growth. It’s not about perfection or instant mastery; it’s about small, consistent steps that build confidence and resilience over time. Remember: you, too, can do hard things. What will you try first?

6-WEEK HOLIDAY CHALLENGE BEGINS NOV 18th

Don't miss out! The 6-Week Holiday Challenge kicks off on November 18th, so this is your last blog post reminder to join before we begin! I'm keeping the cohort small to ensure that each participant receives personalized attention and support. This is not a one-size-fits-all program—it's tailored to help you succeed, no matter where you're starting from. If you’re ready to take control of your health this holiday season and finish the year strong, now’s the time to sign up. Let’s make this season your healthiest yet—reserve your spot today!


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

Questions? I’d love to help.

Coach Lea

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

@fortworth_trainer

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How Identity Drives Behavior (and Why I’m Finally Embracing Video Content)

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THE PATH OF LEAST RESISTANCE: What Feels Natural

I have been blogging for at least fifteen years and writing for as long as I can remember. I am a writer. It is part of who I am.

Because I am a writer, writing blog posts feels easy and enjoyable. It comes naturally, doesn't feel like a burden, and I enjoy the process. Even if no one ever read my blog posts (thank you for reading!), I would still do it. It helps me process my thoughts and cement my views and opinions on various topics, and if it helps you, too, then it's a win-win.

What Doesn't Come Naturally?

You know what I am not good at? What doesn't come naturally? What feels challenging and cumbersome to me? Making video content.

For nearly as long as I have been blogging, people have said you must get on video to succeed. It's how people get to know, like, and trust you. It's a better way to communicate with your audience, and social sites prioritize video content over blogs.

And maybe they are right. Blogging is different from what it was ten years ago. Many of my blogger friends from ten or even five years ago have abandoned their blogs for other mediums or social media sites. I've stuck with blogging because I generally enjoy writing longer content, and it is beneficial for me to write it as it is (hopefully) for my reader to read it.

I've ignored video and leaned into my strengths, which, on the surface, seemed to be a good thing.

Examining Identity and Behavior

But it got me thinking about identity and how identity shapes our behavior. I am a writer, so I blog. As long as I have blogged, I've said, "I am a better writer than a talker."

It's always worth examining our thoughts and statements to determine if they are true because, as human beings, we tend to rationalize and bend the truth to fit a comfortable narrative.

This comes up with clients all the time because they say things like, "I am not good at sports," "I am not an athlete," or "I am uncoordinated," yet they are training for a half marathon or achieving new PRs in the gym. They are attached to an identity that is no longer serving them. I realized I did it, too.

A Story of Transformation: From "Not an Athlete" to a TRAINER & Coach

Growing up, I was terrible at team sports. I am sure my parents forced me to play in the neighborhood softball league with good intentions to teach me teamwork, sportsmanship, respect for others, dealing with wins and losses, and all that good stuff. But it was a nightmare for me. I hated every second of it. Then there was gym class. Ugh, co-ed swimming in those awful school-issued bathing suits, dodgeball, and whatever other activity that seems to highlight my athletic inability compared to my classmates.

It was decided before I was out of fifth grade. An athlete? That's not me. Those other kids were good at sports. I was better at writing.

But here I am today, that little girl who wasn't as athletic. Now, I am a running coach and personal trainer who helps people improve their athletic abilities. Once I discovered my athletic potential as an adult, I wanted to help others find theirs.

How Lifting Weights Changed My Perspective

I didn't learn my lesson there when I realized I was an athlete. That would be too easy. I started running and identified as a runner. It became who I was. I am a writer and a runner. It's why I started a running blog all those years ago.

But, again, over a decade ago, I decided, for reasons unknown, that I didn't like lifting weights. My sister is a bodybuilder. Yeah, that wasn't for me. I made this decision with little to no experience. I may have joined a Body Pump class or tagged along with a friend to the gym once or twice. It's too hard, too awkward. Am I doing this right? I might get hurt. Running is easy. I will stick to that because it's who I am: A runner.

What a giant mistake! Once I started consistently lifting weights, it changed me: I became more confident and stronger in body and mind. I love lifting weights, pushing my limits, destroying my perceived limitations, and finally reaching the body composition goals I could never achieve by running alone. I am still a runner at heart, my first true fitness love, but if I had to choose running or weight lifting? I would choose the weights. Thank God I don't have to choose!

Rewriting My Story: The Role of Identity

Boy, was I wrong about my identity? Was I telling myself stories that weren't serving me? Again and again, this potentially held me back for years from pursuing my true purpose and passion in life. What would I be now if not a trainer and coach? The way I identified myself discounted what turned out to be my life's purpose and calling. I was wrong about my identity in the worst way.

With this realization, I started questioning all the stories I tell myself. What else could be holding me back? Let's go back to the video.

Embracing Video: A New Skill to Build

I spent the last fifteen years telling myself I was not good at video while consistently practicing and honing my writing skills and neglecting to work on video.

So, while it may be an objective fact that I am not very good at video (yet), is it because I never do it and I need to build the skills? Like the first time I walked into a gym, and it felt weird and awkward? Is it surprising that my writing has improved, but I am still bad at video?

While some skills may come more naturally to some than to others, that doesn't mean I can't learn, practice, and hone those skills to improve my abilities over time. So, I have revised my self-talk to "I am not good at making videos (yet)."

It is not about lying to yourself, "I am an excellent public speaker!" but recognizing the growth potential and working to improve.

The Launch of My YouTube Channel

So, I started a YouTube channel where I film short three-minute videos on various health and fitness topics daily. Are they perfect? Hell no. Are they good? Not really. The message is good, though, so I'd love for you to watch it while I hone my skills. First order of business: get more comfortable in front of the camera! The only way to do that is to get in front of the camera daily.

I took a short five-day free video course from Nausheen on LinkedIn, which has been helpful! I will redo her lessons again while I practice my skills. I've been tossing around the idea of hiring a coach because, as a coach, I can see the value in hiring someone to help you get where you want to be faster than you could on your own.

Why I’m Committing to Video Growth

In the meantime, I can grow these skills with intentional practice and more experience, which will serve me well in whatever I do. I am a runner, a weightlifter, and a writer, and I am working to become a dynamic public speaker.

On that note, when my friend Stella asked me to be the first guest on her "Women Over 60 Embracing Life—Later is Greater" podcast, I jumped at the opportunity to practice my skills while sharing my knowledge and gaining experience under different speaking conditions! Check it out here. Her Podcast officially launches in January 2025, so my appearance is an advanced peek at what is to come. If her message resonates with you, please subscribe. I’m sure you will love her kind demeanor and balanced approach to wellness.

Final Thoughts: Question Your Stories

So, it's worth considering: Are there any stories you tell yourself that may be holding you back from your true potential?

Please check out my YouTube channel here. I share the videos every day on my Lea Genders Fitness Facebook page.

And if you want to support me in my growth mission, I am hosting a LIVE workshop about successfully working towards your health and fitness goals over the holidays while still enjoying everything the holidays have to offer! It will be packed with helpful takeaways on mindset, nutrition, and exercise. I'd love to see you there!


Do you know someone who might benefit from coaching? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

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

@fortworth_trainer

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

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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

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Win from Within: Mental Tips for Better Running Performance

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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

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