52 Healthy Habits: Overcoming Negative Thoughts

Welcome to the latest edition of 52 healthy habits, when each week we tackle a new healthy habit. Healthy habits are the building blocks of a healthy lifestyle. If we tackle one habit at a time, we can improve our lives one small step at a time. No matter where you are in your journey, from the newbie to the expert, there is always room for incremental improvements. I am always looking for ways to make better choices, have a healthier mindset and improve my fitness. It doesn't have to be a whole life overhaul, we can do it together, one small thing at a time. 

This week I want to talk about mindset, specifically overcoming negative thoughts because it something that I have been struggling with lately. It seems the more I step outside my comfort zone, I more try to expand in this world, the louder those negative thoughts get. Is it just me? Of course not. It happens to the best of us. Especially the best of us, because the best of us are the ones pushing outside of our comfort zones.

As I try to do more in this world to grow and help others, those voices get louder. You know them. We all have them. I am working on overcoming negative thoughts by actively addressing, ignoring or reframing them. 

We are what we think. The problem is when we think negative thoughts, they can lead to negative actions (or inaction) that can sabotage our best intentions and limit our impact in this world. 

We sometimes don't think about mindset as a habit, but it is. We can find ourselves in a negative mindset habit loop. Learning to recognize neagative thoughts for what they are is a skill we can work on and master. 

RECOGNIZE THAT THOUGHTS LIE

You don't have to believe every thought that passes through your mind. The truth is that your thought lie. When I get a thought that tells me I'm not good enough, not smart enough and doggonnit people don't like me (reference) I evaluate those thoughts. Are they true? Are they helpful? Can they be changed or reframed? Most of the negative thoughts I think are simply not true, just my own insecurities creeping in. 

“The truth is that your thoughts lie.”

— Lea Genders Fitness

START WITH GRATITUDE

I've found coming from a place of gratitude in everything first helps with negative thoughts. Find a reason to be thankful. Challenges provide opportunities to grow. Difficult people are opportunities to practice compassion and patience. It's a work in progress for me. I do best when I acknowledge the thought, try to find a way to be grateful (or at least think about the things I am grateful for) and then practice controlling my reaction. I am nowhere near perfect but focusing on what I am grateful for goes a long way in overcoming negative thoughts. 

JOURNAL

I don't recommend keeping all negative thoughts stuffed deep down inside while portraying a Polly-Anna personality. I've found that expressing negative thoughts, concerns and worries in a healthy manner, like in a journal, helps me process my thoughts and evaluate what's real and what are my own insecurities. When I write it down with old fashion pen and paper it clears my head better than thinking about it, talking about it, or even typing it. 

SUPPORT SYSTEM

Surround yourself with positive uplifting people. It can be all too easy to find a negative person to share life complaints. It may feel good in the moment, and can even feel like bonding with that person, but complaining is unproductive, especially when it's about the same thing over and over again. Surround yourself with people who help you focus on solutions to problems, not just complain about them. Spend time with people who uplift, encourage and push you when needed. We all can pursue our dreams to the fullest, it helps when the people around us believe in us, even when we struggle to believe in ourselves.

MOVING MEDITATION

It's no secret that exercise can improve mental wellbeing. When I'm upset or stuck in a negative mindset, I often find that a run, a walk or time at the gym (aka #shredshed) can help me untangle those thoughts and clear my mind. I don't usually think about my problems while exercising, it is a healthy temporary escape from them. Negative thoughts don't go away after an exercise session, but I usually feel more equipped to deal with them.

Let's tackle this together. Push forward. Don't let negative thoughts get in the way of living your dreams. 

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Eat to Run: Nutrition 101 for Athletes (That Means You)

I am working on my running and strength training program that helps runners find that balance between a solid running program and the needed strength training. If you follow along on Wednesdays, I am releasing a new component of the exercise portions of the program each week. 

As important as it is to get in the workouts, it is just as important to get in your rest, recovery and nutrition. As an athlete (yes, you.) you want to eat to maximize your performance. No matter what your goals are, nutrition is one of the most important factors in success.

Think like goldilocks. Not too little, not too much. Just right. 

If you eat too little then your performance will suffer, your runs and workouts may feel sluggish and difficult. You could risk injury, illness or burnout. Without adequate calorie intake you could be missing out on important macro and micro nutrients and that will make anyone feel worse than Snuffleupagus running uphill in the heat in Texas.

If you eat too much, you could be promoting fat storage. Often when we exercise intensly our hunger signals go crazy, so we end up eating more than we need.

The key is finding the right balance to sustain your activity levels, which may take some experimenting. Some people who track calories find the formula of between 11-12 calories per pound of bodyweight a good place to start, while tracking outcomes and adjusting as needed.

Others try to eat mindfully, focusing on portion sizes, tuning into hunger signals and eating slowly. This takes some practice and experimenting and can't be fully summed up in one sentence. I wrote a post about mindful eating here that may be helpful if you want to learn more.

The key is to track and pay attention to outcomes and adjust your intake accordingly. Feeling sluggish during your workouts? Try adding more calories and see how you feel. Feeling bloated and uncomfortable? Scale moving in the wrong direction? Make adjustments as needed. 

If you are thinking, "D'uh, Lea. I got it. Don't eat too much and don't eat too little, it doesn't take a genius to figure that out" but still are having trouble finding that balance, talk to me about nutrition coaching. I can help guide you through the process because knowing and doing are not always the same thing. Most of us know what to do, but executing over the long term is the hard part. Often a support system is the missing piece. I am here to help. 

Focus on food quality

All the foods we eat are made up of macronutrients: Carbohydrates, Protein and Fat. While popular fad diets may try to convince us that eliminating carbs or fats from our diet is the secret to losing weight, I'd argue that to look, feel and perform your best, you need them all. The key is the focus on the quality and portion size of each macronutrient.

Let's try to choose whole food sources for each macronutrient. If it comes from nature, it's usually a great choice, poisonous berries and snake venom notwithstanding. hah.

Carbohydrates

Most athletes need carbs. Carbohydrates are our body's preferred energy source. While some people may lose weight in the short term on a low carb diet it is not ideal for athletic performance.

However, our body's tolerance to carbohydrates is largely individual, which means some people may thrive on a lower carb diet while others may morph into a slightly scarier version of the Wicked Witch of the West (raises hand). But this isn't about what works for me, it's about what works for you and your individual needs and preferences. 

On the other hand, If you heard about carb-loading and think you need three servings of pasta the night before your next 5k, things may not be as they seem. While carbohydrates are important, we shouldn't use carb-loading as an excuse to over-indulge. If you are running a half or full marathon, gradually increasing your carb intake over a few weeks before race day can increase glycogen storage, which may help with performance on race day. Eating a whole pizza the night before your race will likely make you feel like crap, and you may have to literally crap on the course. (Sorry. hah.)

The key is to focus on carb quality and portions. Choose nutrient-rich carbs that come from nature in appropriate portions. Healthy foods like fruits, potatoes, brown rice, quinoa, oatmeal and vegetables are all good choices. Cut back on processed carbs like crackers, chips, bread, sodas, packaged foods and added sugars. You don't need to eliminate completely if you enjoy these things, just reduce your overall intake so they are occasional indulgences, rather than daily staples. 

If you are trying to lose weight while exercising intensely, try timing most of your carbohydrate intake to before and after your workouts and limiting starchy carbs (potatoes, rice, etc.) on non-exercise days. 

Fat

The key to healthy fat intake is monitoring the quality and portion size. A gram of fat has 9 calories, which is more than the 4 calories per gram for carbs and protein, so while healthy fats should be included in an athlete's diet, be mindful of portion sizes as fats can be easier to overeat. Some examples of healthy fats are fatty fish, nuts, dairy, olive oil and avocados. An easy and effective way to measure fat portions is to add a thumb size of fats at each meal. How many pistachios are the same size as your thumb? How much of that avocado is a thumb-sized portion? That's a good place to start. 

Protein

We need protein to maintain, repair and build muscle. Start by adding .5 to 1 gram of protein per pound of body weight, depending on your goals (weightlifters need more than endurance athletes). If you have not been tracking protein intake, you may find you come up a little short. I did. Lean meats are great high protein sources, you can also find protein in eggs, Greek yogurt (I prefer plain, no sugar added) and cottage cheese. Protein supplements like powders are great for filling out your protein needs if you are coming up short, but always aim for whole food sources first. Check out this post I wrote on protein intake for more information.

Putting it all together

When planning your meals, opt for a whole-food serving of protein, a serving of fat and a serving of starchy carbs (workout days) and/or vegetables at each meal. 

A breakfast might be two whole eggs, an egg white cooked with spinach, a serving of old-fashioned oatmeal flavored with cinnamon and fresh berries.

Lunch may be a spinach salad with lots of vegetables, grilled chicken, a thumb-sized portion of avocado and a piece of fruit.

Dinner could be salmon, a serving of sweet potatoes and stir-fried vegetables. 

I am a big believer in balance and variety, so eat the delicious natural foods that nourish you, but find room in your diet to enjoy the indulgent foods you love in moderation. There is room for it all when we are mindful about making healthy choices most of the time. 

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? Looking for long term results? My nutrition habits coaching program is a 12 month habit-based system expertly designed by Precision Nutrition for people who are tired of quick fixes, empty promises and are willing to put in the effort to make lasting changes.

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Fit to Run: Easy Run + Strength Day B

Welcome to the latest edition of #workoutwednesday! If you've been following along, you know I've been putting together a strength training program that can be incorporated into any running program. Most runners know they should be strength training to get stronger, faster and become less prone to injury, they are just not sure how to fit it all in. I'm here to help.

I am excited to share my strength training for runners program with you as it unfolds. Each week I will share a new component of the program. We are starting with phase one which will last four weeks. I wrote an introduction to the program that explains how I am putting it all together. The intention is to slow-drip the content to my blog readers as it is created and then eventually offer it as an ebook once it's complete. 

If you subscribe to my blog you won't miss any of it as it is released. Enter your name and email to download a printable version of this workout. If you are already subscribed, you won't receive duplicate emails if you enter your email again to get the download.

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

STRENGTH AND RUNNING

If you are following along, Day one is an easy run + strength training A, Day 2 is an interval run that can found here. Week one day three is another easy run at conversational pace plus strength training B

FIT TO RUN

EASY RUN

The easy run should be 30 minutes or less at at a low intensity at conversational pace. This means the effort level is leisurely and you can hold a conversation without gasping for breath between sentences. You can learn more about Rate of Perceived Exertion or RPE and how to determine your effort level in this post. The purpose of this workout is to build and maintain and running base. 

It is also a short run so that you can fit both your run and your strength training workout in under an hour. It is not my intention to have you working out for 2 hours a day. Let's get it done quickly and efficiently so you can get back to that thing called your life. We will advance into some longer runs and higher intensity workouts in the next month.

STRENGTH DAY B

The strength training workout is about 20 minutes including rest periods. We are starting out with bodyweight exercises that can be progressed by adding weights as you get stronger. 

This workout uses a 20 second work/10 second rest protocol repeated for 4 minutes. You can search "Tabata timer" in the app store or on Google play to find a free timer. I use this wall mounted interval timer in the #shredshed and the  GymBoss timer at bootcamp or outdoors.

For each round you will alternate between two exercises for the four minute duration.

Exercise one: 20 seconds
rest 10 seconds
Exercise two: 20 seconds
rest 10 seconds
repeat for four minutes
rest one minute between rounds

These particular exercises were selected to strengthen your core (which includes your hips). Runners often have muscle imbalances because as you run, your quadriceps (front of your thigh) and your calves grow strong while your hips and hamstrings are under utilized. 

Be sure to warm up before beginning any exercises.

ROUND ONE

BIRD DOG

On all fours with your wrists directly underneath your shoulders lift one arm off the floor to shoulder height while lifting the opposite leg in line with the hip. Hold for 20 seconds, then rest for 10 seconds. Switch arms/legs on each round. Flex your abs and glutes during the move while breathing normally.

SUPERMAN

Lying face down on the floor with your arms extended in front of you, raise your arms, chest and thighs off of the floor and hold for 20 seconds, the rest for 10 seconds before moving on to the next exercise.

ROUND TWO

HIP RAISES

Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees before lowering. Repeat for 20 seconds and rest for 10 seconds before moving on to the next exercise. Alternate sides on each round.

SIDE PLANK

Lift yourself up into an elbow side plank position with your shoulder directly over your elbow. Stack your feet and don't allow your hips to drop. Hold the position for 20 seconds before resting for 10 seconds before moving onto the next exercise. Alternate sides on each round. 

ROUND THREE

LOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands in front as this throws off your alignment. Hold for 20 seconds, rest for 20 seconds before moving on to the next exercise.

LOW PLANK CRAWLER

Hold the same position as above. While in the low plank position, bring your knee out to side and bring as close to your elbow as your flexibility will allow. Be careful not to sink your hips low or raise your butt in the air. Alternate sides for 20 seconds, then rest 10 seconds before moving on the next exercise

(You will probably hate me after this round. If it is too challenging, you can make it a little easier by doing straight arm plank instead of low plank)

ROUND FOUR

RUSSIAN TWIST

Sit with your back at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to touch both hands to the floor on one side, then alternate and touch both hands to floor on the other side. You can add a weight or medicine ball to increase the challenge. Alternate sides for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

TRICEP DIP

Position your hands shoulder width apart behind you on a bench or chair.  Slide your bum off the front of the bench with your legs extended out in front of you. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. Repeat for 20 seconds then rest for 10 seconds before moving on the next exercise. (Yes! Runners need strong arms too.)

PUTTING IT ALL TOGETHER SO FAR

Introduction
Fit to Run: Easy Run + Strength Training A
Fit to Run: Interval Run
Fit to Run: Easy Run + Strength Training B (this post)

Hope you will stay tuned for future installments as we progress through the program. Coming up next are more running workouts, new strength workouts and more on nutrition for performance. 

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52 Healthy Habits: Week 19 Update

Welcome to the latest edition of 52 healthy habits, when each week we tackle a new nutrition or lifestyle habit in order to improve our lives. Healthy habits are the building blocks of a healthy lifestyle and we can make major improvements one small step at a time.

This week in our 52 healthy habit series, I want to review the habits we already covered and see where we stand. It's a good idea to look back and see how far we've come. It can also be easy to work on a new habit, then get side tracked or distracted by something new. (ooo. squirrel!)

So far in the series we've covered everything from drinking more water, improving our sleep habits and increasing protein intake. Let's see where we've been, how it's going and what still needs some work. 

You can follow along with my habits each week, or choose your own. Thinking about your habits, recognizing bad habits and implementing and improving good ones are the first steps. What can you tackle next? 

Need to catch up on the 52 healthy habits series? 

52 HEALTHY HABITS SERIES

week 1: Early to Rise

Getting up early has always been a struggle. It is something that my husband and I work on together and we either support each other like rockstars or we enable each other. At the time of the original post, we struggled, but eventually got on track and were getting up early. Now that a few months have passed, we have fallen back into the bad habit of turning off the alarm all together. Sleep is essential so when I get up early it is important that I commit to going to bed earlier, so I don't lose the necessary sleep to feel my best. With summer right around the corner, it makes the most sense to knock those workouts out early in the morning, before it gets too hot. We have the alarm set for Monday morning, so at the time of this post, I should be up and kicking ass. Hold me to it, OK?

week 2: Track calories

I believe in tracking calories when I am trying to reach certain goals. If I got too lax in my diet and need a drop a couple pounds (who, me?) I may go back to tracking for a few weeks to get back on track. If I am training for a race or event, I may track to make sure I am getting enough calories. Tracking calories is a tool I use to establish a baseline when I am working to meet a specific goal. 

week 3: Macro cycling

I just started macro cycling again last week. Again, it is something I do occasionally when trying to meet specific goals. I have six weeks until the IDEA World fitness convention and BlogFest in Las Vegas, so I've decided to get back on macro cycling leading up to my trip. 

week 4: Morning pages (journaling)
 

I'd argue that journaling is probably one of the most productive things I could do with my time. When I write out my thoughts, worries and dreams on paper, I am able to clear my head and work through all kinds of issues. But since we haven't been getting up in the morning, I've not found the time (slaps my own hand). I need to work on this habit again, because the growth is exponential. This is a great example how we can work on something, do well, but eventually fall off and forget about it all together. Reviewing my habits helps me stay focused on the things that are important.

week 5: Stop the scrolling (reading instead of social media)

I've been reading a lot more at night instead of social media scrolling to unwind. I am big into non-fiction and really enjoyed a few of the books I read lately, like Shoe Dog, a memoir by the creator of Nike. I will admit, I still scroll quite a bit, but I am balancing it better. Always a work in progress. What are you reading? I'd love to hear your non-fiction recommendations. I am thinking of adding a book review section to this blog. Would you be interested in that? 

week 6: Be a good student (take time for learning) 
 

I am happy to report that I kicked butt on this one. I wrote this post while I was studying for my Precision Nutrition Level 1 Sports and Exercise Nutrition Certification. I completed the course and passed with flying colors. My nutrition coaching program started this month. While success in this course means a great deal to me, the overall theme of this habit is to take time for learning. Never stop learning in life.

week 7: Strength Training 15 minutes per day   
 

I've been doing the Runner's World run streak, where you run at least one mile every day from Memorial Day to Fourth of July. I wrote a post about how to stay safe and sane during the streak. I've been doing great (even when traveling) but the running has taken over my exercise routine. I haven't been out to the #shredshed since it started. Since I am the strength training for runners coach, I better get my butt back out there next week. I've committed to more balance in my program next week which will include strength training at least 20 minutes per day as I follow my own strength training program.

week 8: Eat more protein
 

Once I started monitoring my protein intake and I got an idea of how much I needed to consume, I've stayed on track since I developed this habit. It is a great habit to tackle if you are not getting enough protein for your activity level. Aim for .5 to 1 gram of protein per pound of bodyweight, depending on your goals and activity level.

week 9: Take a coffee break (break from caffeine)
 

Once a quarter I go off caffeine completely for a week or two in order to reset my caffeine tolerance. While I suffer caffeine headaches for a couple days it goes a long way in keeping my my caffeine intake under control. The first week in July is my next reset. Will you join me? Or do you think I am crazy for even attempting such a thing? 

week 10: Mindful eating
 

I am always working on my mindful eating. Some days are better than others, but the important thing it is something I try to think about at every meal. It is a work in progress and I am always trying to improve. When I eat slowly, pay attention to my hunger and fullness signals and eat to 80% full, I feel my best.

week 11: Create and follow a sleep ritual

Are you getting 7-9 hours of sleep a night? If not, you may be short-changing yourself. Develop a ritual to get to bed and maximize your sleep. It's a game changer. 

week 12: 10 Easy ways to eat more vegetables 
 

Since I've been working on this habit, I've added more colorful veggies to my daily salad like red and orange peppers, added mushrooms and look for ways to add in extra veggies at dinner and breakfast. 

week 13: A rant 
 

It was week 13 after all, so was it strange I used this 13 to go on a out-of-character rant? I think not. Spoiler alert: I'm no doctor but I say it's OK to eat your grapes and bananas. 

week 14: 10K steps a day 
 

One of my favorite topics, 10K steps a day! I love my FitBit and have been crazy-consistent with my daily steps. I think (in addition to proper nutrition) daily movement outside of traditional exercise is the key to weight loss and maintenance. Try it, you might like it. Are we FitBit friends? Find my email address here to follow me on the FitBit app.

week 15: Drink more water
 

Are you drinking enough water? Check out the strategies you can follow to make sure you are getting enough water.

week 16: How to self-assess your food journal
 

A food journal, like calorie counting or macro cycling, is a great tool to self-assess your current nutrition and look for ways to make improvements. I walk you through how to do it in this post.

week 17: 52 Healthy snack ideas

Yum. snacks. Check out my ideas for healthy snacks. Do you have anything to add to the list? 

week 18: Summer Run Streak

Running coach tips (from me) to stay safe and sane on the summer run streak. It can be a healthy habit to lace up those shoes and run at least one mile a day, but be careful of the potential pitfalls of running every single day. At the time of this post, we're on day 15 out of 37. 

week 19: Overcoming the All-or-Nothing mindset

This is a habit that I will have to be mindful of for the rest of my life. I am a recovering all-or-nothing thinker, so I work on balance all the time. If I catch myself straying too far in either direction, I have to work to bring myself back to center. Can you relate? 

Have you been following along? Do you have a habit that you would like me to tackle next? What's your biggest health, fitness or nutrition-related struggle? Let me know. I'd love to help. 

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? Looking for long term results? My nutrition and lifestyle coaching program is a 12 month habit-based system expertly designed by Precision Nutrition for people who are tired of quick fixes, empty promises and willing to put in the effort to make lasting changes.

I am offering a limited number of new clients to try it out for 3 months at only $25.00 per month to start (one time $75.00 payment). After the three months, you can opt out, or choose to continue the program at regular price. Once you get in, put in the work and start seeing results, you're not going to want to quit. 

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Schedule Rest & Recovery into Your Training for Best Results

We often think about our workout schedule in terms of what exercises we need to do, but sometimes we neglect to schedule and plan our rest and recovery. Rest is an important part of the training cycle and should not be overlooked. In fact, I'd argue that your planned rest days are as important as your planned workouts. 

REST DAYS

How many rest days should you take each week? It depends on your fitness level, your age, your stress level, your sleep schedule and your nutrition. Some people may recover quickly while others take a little longer. I notice as I get older (cough cough) that I need more rest in between runs than I did 10 years ago. These days if I try to pound the pavement daily, my body will tell me about it. 

The key is to listen to your body. If you feel aches and pains, other than normal muscle soreness, that is a sign you need more rest. If you are stressed out at work and sleeping five hours a night, you probably need more rest days. Your lifestyle will dictate how much rest you need. 

The important point to remember is that our body adapts to exercise during rest, not during the workout. This means we get stronger and faster during the rest periods. If you don't allow your body the time to rest, recover and rebuild, then you won't reap the full benefits of exercise. 

ACTIVE RECOVERY

When you are resting, it doesn't necessarily mean that you need to spend the day on the couch with a Netflix marathon. Any low intensity activity is perfect for active recovery. This may mean a long walk, some gentle Yoga, an easy hike, foam rolling, stretching or mobility work. Find movements that don't put too much stress on your body to enjoy the benefits of being active while still allowing your body the time it needs for recovery. 

SLEEP

"I'll sleep when I'm dead" is a terrible plan. Sleep plays an important role in recovery from your workouts and in fat loss. Aim for 7-9 hours of sleep per night on a consistent basis. If you eat right and workout but still don't look or feel the way you want, sleep (or lack thereof) may be to blame. It's the first thing to look at and improve on when you're not getting the results you desire. Sleep plays a role in stress levels, recovery and regulation of hormones. Before you start looking at supplements, diet cycling or an elimination diet as a solution to your problems, make sure you have the basics covered. Are you sleeping 7-9 hours a night on a consistent basis? I wrote a blog post on how to follow and create a sleep ritual for more tips.

STRESS MANAGEMENT

If you're frazzled and stressed your body will take longer to recover from workouts and you may hold on to unwanted weight. It is all connected. In this fast-paced world, we could all use a little break. Work on stress management by participating in relaxing, healthy activities.

For some people it may be a meditation or prayer practice. For others it may be reading or bubble baths. Get a massage, take a long walk, listen to music, write a journal, spend quality time with friends, play with your dog. Put away the phone and spend time with family outdoors. Take time each day to participate in activities that feed and soothe the soul. In this go-go-go world, take 15-30 minutes a day for self-care to help you unwind and relax. Your body will thank you.

Inadequate rest and recovery can lead to overtraining, poor progress and possible injury or illness. Schedule rest days, active recovery, a sleep schedule and wellness activities into your training cycle for best results. 

How many hours of sleep do you get each night? How how rest days per week? Have questions? Need help? I'm here for you.

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