It's that time of year, often called the most wonderful time of the year. It’s when life gets crazy, time zips by, and we often wake up in January in a haze of eggnog regrets, fruitcake crumbs, and credit card debt. We’re left wondering what the heck happened, determined to turn it all around in the new year.
Since we are in the season of trick or treat, I thought I'd treat you with health and fitness tricks to survive the holidays. Treat yourself to one of my free programs for runners and fitness enthusiasts. From a nine-week healthy habits holiday challenge to a kettlebell program for runners, explore my free offers to see how I can help you reach your goals.
Lea Genders Fitness Tricks and Treats
Fitness Tricks
My first fitness trick? There are no tricks. Sorry. My mantra has been: Show up, Do your best, Rest, Repeat.
Show up:
Be consistent. There is no best exercise, routine, or diet that will promise extraordinary results for 100% of people. You get results when you find something you can stick with consistently for a year or longer. Bonus points if you enjoy it. It applies to both diet and exercise. Forget extreme measures and play the long game. After many years of studying fitness and working with clients, it's the only trick I know that is effective. The dad wisdom holds, If it sounds too good to be true, it probably is.
Do your best:
When you do show up, don't half-ass it, but also accept every day is not going to be your best day. Your best one day may look very different than your best on another. One day maybe a run, another day a long walk. One workout might be in a gym, another may be mobility exercises before bed. Allow yourself some grace. You don't need to go hard every workout to do your best, but you have to show up and do your best, whatever it is that day.
Rest:
Rest is part of the program. We need rest to recharge our bodies and minds. If you neglect rest and recovery, you're doing yourself a disservice and could be sabotaging better results. More is not always better. If your body needs rest, it's better to rest.
Repeat:
Keep going. Health and fitness are lifestyle choices. Don't do anything so extreme that you can't repeat day after day, month after month, year after year. You may vary food choices, exercise selection, intensity, volume, and frequency, but repeatedly showing up will garner positive results.
Free Fitness Treats
Now let's move on to the treats. I have treats!
Next month, I will have some Black Friday deals on bundles of my paid products (stay tuned), so I figured I would show you what I can offer you for free this month.
Free 9-Week Holiday Challenge
Join my FREE nine-week holiday healthy habits challenge. Starts Nov 1.
Complete nine weekly easy-to-follow habits.
Stay focused on healthy behaviors this holiday season without dieting or extreme time-consuming exercise.
Create a healthy foundation to build upon for bigger personal goals in the new year. No matter what you want to achieve, success is more likely when you start from a place of health!
It's is my third year running this challenge, and it's better than ever! It's in a course format to make it easier than ever to follow along. The best part, it's free to participate! Consider it my holiday gift to you.
5-Day Strength Training for Runners Challenge
If you've followed this blog for some time, you already know how (pun-intended) strongly I feel about runner-specific strength training. Strong runners usually are faster, have better endurance, and are more resilient to injury. I created the 5-day strength training for runners challenge to teach runners how to easily incorporate strength exercises into their training plan without a lot of extra time, experience, or equipment. All you need is a couple of dumbbells and 10-30 minutes a few times a week.
In the five-day challenge, you'll learn the runner-specific exercises and routines to build the type of strength that benefits runners most.
Use discount code: FREECHALLENGE to join for free.
Free Five-Week Kettlebell Training for Runners
Tried my free challenge, but want more runner-specific strength programming? Don't miss out on the opportunity to try my five-week kettlebell training for runners for free. It is temporarily free; I will be adding it as a low-cost offer next month, so grab it while you can!
I put together this runner-specific kettlebell workout for those who want more than a five-day challenge. It requires one piece of equipment: a kettlebell, and approximately thirty minutes two or three times per week. It includes the types of strength exercises that benefit running performance and injury prevention the most.
Better Foam Rolling Techniques for Improved Running Performance and Injury Prevention
In this free program we cover:
What is foam rolling, and why do runners need it?
How to choose a foam roller.
Mobility tests to determine where you need to foam roll.
Foam rolling techniques to get the best results.
How long / how often should you foam roll?
Is foam rolling supposed to hurt?
Mistakes to avoid
Client Resources:
As a bonus, when you join any online program, or if you're an in-person or online client or part of a training group, you will be added to my client resource center! This client resource center has a complete exercise library that will help you as you follow my programs.
You can find all my programs in the ‘work with me’ button below.
I’d love if you would join in any of my free or paid programs. Hope to see you soon!
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Questions? I’d love to help.
