12 Life Lessons Learned in 12 Weeks Running the Trinity 5000 Summer Race Series

What Kind of Psycho Runs a 12-Week 5K Race Series in the Texas Summer Heat?

I’m sure my friends silently ask themselves this question when I tell them about my latest challenge, but I also ask myself it on the car ride down to the Trinity 5000 summer series each week. For twelve weeks, we join to run a 5K every Thursday at 7:30 PM in Trinity Park in Fort Worth, TX.

The Challenge of Running in Texas Heat

To be a runner in Texas takes a willingness to suffer. Even when it's "only" 85 degrees in the early summer morning hours, the humidity makes a run an activity to endure, not enjoy. But we're building mental toughness, right?

I tell myself it will all be worth it on that first cool fall morning when the air is so crisp that my legs feel like they are flying across the asphalt. If I only ran when the weather was ideal, I would hardly get to run at all. Besides, this race series gives me a reason to stay consistent with faster running in the summer; I paid for this, after all.

A Newfound Appreciation for Running

I genuinely love to run, and after almost six months off due to a foot injury and being back at it for about six months before this series started, I've learned to re-appreciate it. Was I taking running for granted, assuming it would always be there? Maybe. So, I've acquainted myself with the mantra: Every run is a gift...even in 90+ degree temps.

I placed 1st, 2nd and 3rd in my age group at least once each during the twelve-week series.

12 Lessons Learned in 12 Weeks at the Trinity 5000 Race Series

Week One: Slow Down (in the Beginning)

• Temperature: 91 degrees

• Result: 2nd in age group, 8:41 avg pace

I hadn't raced a 5K since before my foot injury. I started at a pace typical of my pre-injury fitness, which proved unsustainable in the last mile. I had to run/walk the last half mile. Important lesson: Go out slowly, especially in the heat. This week taught me to pace myself better for future races. Going out too fast can sabotage the end when speed is most important.

Week Two: Mindset Matters

• Temperature: 90 degrees

• Result: 2nd in age group, 8:32 avg pace

I paced myself much better and finished faster overall. These hot races are an opportunity to work on mindset, as the last half mile is a suffer-fest. The way I talk to myself when it gets challenging matters. If I catch myself slipping into negative thinking, I remind myself that I am getting stronger just by being out here—physically and mentally.

Week Three: Worrying Wastes Energy

• Temperature: 86 degrees

• Result: 2nd in age group, 8:31 avg pace

I made it a point not to think, worry, or fret about the race during the day leading up to the start line, including checking the weather. It isn’t productive and doesn't change anything. It only wastes energy. It proved to be a good strategy as the weeks went on.

Week Four: Keep Going; You Will Acclimate

• Temperature: 95 degrees

• Result: 1st in age group, 8:35 avg pace

I was first in my age group! Only because the two women ahead of me in my age group were first overall and first master female. So I was the first age 45-49. I ran about the same time as the last three weeks. It was 95 degrees, and I dare not tempt the heat gods and say, "It wasn't that bad," lest they turn up the heat next time. I must be acclimating—another benefit of these races.

Week Five: Try Different Strategies

• Temperature: 95 degrees

• Result: 2nd in age group, 8:43 avg pace

I tried a new strategy to change things up: the first half was slow-ish, then one minute fast, one minute jog, repeat for the second half. It was mentally easier because I was more focused on the next interval than on how much time was left on the course. It was less suffering, but overall slower. I probably wouldn’t do this if it were a race I was trying to perform well, but since this is a series, I had room to play around. It was a fun way to change it up.

Week Six: Race Against Yourself

• Temperature: 91 degrees

• Result: 3rd in age group, 8:30 avg pace

Halfway through the series! There was slightly less suffering, and it was the fastest I've run in the series. I was third in my age group. It's the only medal I hadn't won yet, so I’m happy because now I have at least one of each—first, second, and third. The paces of the top three winners in my age group were three seconds apart! Fourth place was one second behind me. In the race against myself, I won this week!

Is it possible to run a 5K and not take a selfie? I think not!

Week Seven: It's Always OK to Take a Break

My husband had dental surgery, so my day was weird and off-center. I had low energy and didn't feel like I had what it took to run in the heat. I could beat myself up for missing a week or let it go and appreciate the self-care. I was listening to what my body needed, and that was to rest.

Week Eight: Focus on What You Can Control

• Temperature: 93 degrees

• Result: 1st in age group, 8:40 avg pace

The lesson of these last couple of weeks is that age group placement is not a goal to hang your hat on because it’s less about what you do and more about what the runners around you do. I placed first again this week with one of my slower times and third place two weeks ago with my fastest (so far in the series). You can't control the competition, so focus on what you can control: your mindset and your effort; stay positive, trust your ability to perform, and do your best. It’s enough!

Pro tip: Always smile at the cameras like you’re having the best time ever (even when you are deep in the pain cave). HA!

Week Nine: Paces Slow in the Summer, but the Work Pays Off in the Fall

• Temperature: 99 degrees

• Result: 2nd in age group, 8:44 avg pace

I adjusted my pace for how I was feeling. It was the hottest so far and also my slowest to date. It’s likely not a coincidence. It’s an essential reminder that heat has a significant impact on performance. Paces will be slower when running in the summer, but it doesn’t mean we are losing fitness. It feels harder because there is an increased oxygen need as our bodies redirect some blood flow from our muscles to our skin to help cool us down. It will all pay off in the fall.

Week Ten: You Can Do Hard Things

• Temperature: 97 degrees

• Result: 2nd in age group, 8:35 avg pace

It was not my fastest overall time, but the last mile was my fastest in this series. I didn’t feel like I was moving any faster, which proves the point: Your ability to maintain a certain pace depends on how your mind perceives the effort. It felt okay due to my experience on this course, improved fitness throughout the summer, my acclimation to the heat, and my improving mindset.

After this week, I wondered if I would miss it when it was over. N'ah. Ha. But I like that I am the kind of person who pays money to do something this uncomfortable every week. I am glad it is twelve weeks—a stretch but not unattainable. When we push ourselves on purpose and do hard things, mentally and physically, it sets us up to have more resilience for the hard stuff we don't plan for.

Week Eleven: On Vacation

• Temperature: 70 degrees; 7:12 am

• Result: 8:18 avg pace

I ran a 5K, listening to my Trinity 5000 run fast playlist on a beach-lined flat course in California's cool temperatures to remind myself that the heat makes me slower. I didn’t mourn missing this week at all! Sorry, not sorry! I pushed myself and was faster overall because the weather was 25 degrees cooler, but not as fast as I expected.

Toto, I’ve a feeling we’re not in Fort Worth anymore!

Week Twelve: Gratitude and Growth

• Temperature: 95 degrees

• Result: 2nd in age group, 8:31 avg pace

Thank you to Ricky and Demery Cox and the Cox Running Club for hosting this annual summer event and fostering community among runners for the last 39 years! Yes, for almost as long as I've been alive (okay, I was 11 when they started), a group of Fort Worth runners has been burning up the Trinity Trails on these hot summer evenings. It’s not just a fad, I’d say.

These were the last races in my current age group because when the clock strikes 5-0 in September, I'll move up to race the fast and feisty 50-54s. I'm grateful to close out my 40s with this fun experience under my belt. The sense of accomplishment and community involvement makes it rewarding for runners (and walkers) of all ages and abilities.

photo credit: https://www.instagram.com/ohhhwavy/

Applying These Insights:

For other runners or anyone facing challenging goals, the lessons I learned can be incredibly valuable:

• Be Patient. Understand that progress takes time. Patience is key whether you’re training for a race or working towards any difficult goal.

• Cultivate a Strong Mindset: Your mental approach can be just as important as your physical preparation. Stay positive and focus on your progress, even if it’s slow.

• Stay Consistent: Regular effort leads to growth even in less-than-ideal conditions. Don’t wait for the perfect moment; get out there and do it.

• Focus on What You Can Control: Worrying about things outside your control only drains your energy. Instead, direct your efforts towards what you can influence.

• Embrace the Struggle: Challenges are growth opportunities. Embrace them, and you’ll be better prepared for whatever life throws your way.

Ultimately, this race series wasn’t just about running in the heat—it was about pushing myself, growing stronger, and appreciating every step of the journey. Whether you’re a runner or someone striving to achieve a difficult goal, remember that every challenge is a chance to build resilience and celebrate your progress.

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

Click to subscribe.

Explore more blog posts here…

10 Reasons Why You Are Not Seeing Results in the Gym

When I talk to women about their health and fitness goals, they almost always tell me they want to get toned. To be clear, having toned muscles means building muscle. However, when we review their habits and routines, most aren’t taking the specific actions necessary to meet the goal of toned muscles. I often say that just because you are holding weights while working out does not mean you are strength training, muscle building, or muscle toning. You must work backward from your goal. If you want to look lean and muscular, there are specific actions you must take to achieve that goal.

Muscle-building exercises are not only for bodybuilders. People with more muscle mass tend to have a higher metabolic rate. Muscles help the body burn more fat than muscle, which can help with weight loss and maintenance. Do you want to age well, maintain and build fitness, be strong and independent, lose fat, and have a lean, muscular body with strong bones and joints? Then strength training and muscle-building exercises are for you!

If you feel like you are working hard in the gym but are not seeing the muscle definition (aka toning) results you desire, consider what you may be missing!

1. Lack of Consistency

To build muscle, most people must consistently lift weights to target all the major muscle groups at least twice weekly. If you frequently miss workouts, you may not be sending the signal to your body to build muscle. It’s like taking one step forward and then one step back—you are never really going anywhere.

If you have trouble staying consistent, try setting a small goal to hit the gym for twenty minutes twice a week. When that becomes a habit, start building to increase the time. It’s not an all-or-nothing choice. If you don’t have time to spend an hour in the gym, it’s ok; it’s better to start with what you can do today and build over time. After all, muscle building is a lifelong endeavor, not a 90-day challenge. God willing, you have plenty of time to improve!

2. Not Focusing on the Appropriate Workouts

To work backward from your goal, you must take the specific actions that will lead you there. For muscle building, that means lifting heavy weights progressively. If all your workouts are HIIT style, then even if you are holding weights while doing it, that type of workout is not sending a muscle-building signal to your body.

HIIT workouts (and cardio workouts in general) are great for cardiovascular fitness and even fat loss goals, provided they are paired with proper recovery. However, if those are the only workouts you are doing, you are likely not building the muscle necessary to get that toned outcome.

3. No Goal or Plan

If you are hitting the gym at least twice a week, congratulations. You are already on the right path to meeting your goals. It is the first step, and you’ve nailed it! But if you walk into the gym without a plan, without notes about what weights, rep scheme, and how many sets you need to do that day, chances are you aren’t consistently providing the necessary stimulus to build muscle. If you are wandering around the gym and choosing your next exercise by what weight or equipment is available without rhyme or reason, you can likely make significant improvements by following a plan and tracking your progress.

4. Adaptation

If you’ve been doing the same exercises, lifting the same weight, and using the same rep scheme for a long time, you may have seen some initial success in the gym, but you’ve likely stalled because your body has adapted to the workout. You haven’t given your body a good reason to build new muscle.

That is why tracking your exercises, weights, reps, and sets is essential. Your weights or reps should change enough that it would be hard for the average person to memorize every detail of every exercise. How can you keep track if you are not writing it down (in an app, on paper, in an Excel spreadsheet)?

Can you squeeze out one more rep with that weight? Is it time to increase the amount of weight in your rep range? Can you decrease the rep range but increase the weight? Can you add another set with the same weight and reps? Can you slow the tempo? There are many ways to progress, but you must keep track. Progressive overload means incrementally increasing some workout aspect, so your body must adapt (get stronger or build muscle). You can do this by increasing weight, increasing reps, increasing sets, decreasing tempo, varying rest periods, or increasing the difficulty of exercise selection.

Of course, don’t attempt to make all those changes at once. See if there is something small you can do each week to make it a bit more challenging than last week. You won’t always be able to, but keeping in mind that the goal is progressive overload will help you maintain focus on this goal. If you keep doing the same workouts repeatedly, your body won’t have a reason to build new muscle. Having a coach can help you make sure you are progressing safely and optimally.

That is also why consistency is important. If you are not consistent, how can you build when you have to start from square one over and over?

5. Not Enough Calories

You need calories to build muscle, plain and simple. If you spend months and years (or an adult lifetime) in a calorie deficit, you may not give your body the necessary calories to build new muscle over time. A low-calorie intake makes it challenging to build muscle after the initial newbie gains. You stop improving in the gym, and you may even go backward. As a sign that you may not be eating enough, you cannot apply the progressive overload I mentioned in the previous point because your body doesn’t have the fuel to do it.

It’s a good idea to cycle in and out of a calorie deficit, to calorie maintenance, and even calorie surplus (of healthy muscle-promoting foods) to give your body the building blocks it needs to build muscle. I know it sounds counterintuitive, but eating enough, potentially more (whatever that means for you), can help you build muscle and look leaner, especially if you’ve been in a calorie deficit for a long time.

6. Not Enough Protein

Your body needs protein to build muscle. For health, longevity, and muscle building, .7 grams to 1 gram of protein per pound of body weight (or goal body weight) is an excellent place to start. Start by tracking to see where you are now. Are you consistently getting less than 100 grams a day as an adult weighing over 125 pounds? Your low protein intake could hold you back from building the desired muscle.

The FDA's requirement for daily protein intake is much lower (50 grams per 2000 calories for sedentary individuals), but that is the protein intake they recommend to prevent poor health outcomes from low protein intake; that recommendation does not consider the protein you need to build muscle and lead a fit and active life.

Protein has so many benefits that if you are low on it, you may see and feel an immediate improvement by increasing your intake. Protein helps you stay satiated between meals and helps you maintain and gain muscle. This becomes especially important if you have a fat loss goal, as you want to prioritize maintaining your muscle tissue as you lose weight.

7. Too Much Alcohol

Profound apologies to my wine-loving friends, but it is worth considering if your alcohol intake is holding you back. When your body processes the alcohol in your system, it takes priority over fat loss and muscle building; it inhibits recovery (see the next point) and, potentially, performance. If you want to enjoy moderate alcohol intake (for women, one drink; men, two) occasionally, it may not have any long-term detrimental effects, but routine alcohol intake could be holding you back from reaching your health and fitness goals.

8. Not Enough Rest and Recovery

If you don’t recover, you don’t improve, and this is especially important when you have a goal to build muscle. You don’t build muscle, improve fitness, lose fat, or get faster during the workout; it all happens during the recovery period. So, if you don’t give your body the time it needs to recover, you cannot build the muscle you want. Rest days (or low-intensity movement) between hard workout sessions or taking at least 48 hours between working the same muscle group is essential for proper recovery. Most adults need at least one full rest and recovery day a week; you may need more if stress or workout intensity levels are high.

It is not just about rest days. Are you sleeping properly? The recommended seven hours of sleep per night is for the average sedentary adult; you may need more if you push yourself hard in the gym. Many recovery processes happen during sleep, so if you cut yourself short, you may be sacrificing results. If you are doing everything correctly but not seeing the desired results, examining the quality and quantity of sleep you get could be a game-changer.

9. Too Much Stress

High-stress loads can inhibit recovery, which, as discussed above, can stall results. If you don’t recover, you don’t improve. Stress can be external, like work demands, interpersonal relationships, or money worries, or internal, like a sustained calorie deficit, intense workouts, or insufficient sleep. It’s hard to progressively overload your workouts when life stress is high. You can’t expect your body to do more with high stress, as intense exercise adds to that stress load and impairs proper recovery. I’ve said it once before, but it bears repeating now…if you don’t recover, you don’t improve.

It’s all connected, so consider how your lifestyle may affect your results. Control what you can control. Are you taking time for yourself to relax and unwind? Are you staying connected to people who love and care for you? Are you sleeping and fueling your body properly? We often can’t control some of the stress in our lives, but learning to deal with it productively can help us manage it so we can recover properly.

I wrote more about managing stress in this blog post.

10. Too Much Emphasis on Scale Weight or Calories Burned

When you work to build muscle, you may find the scale weight stays the same (or even goes up), but your pants size decreases. That happens because a pound of muscle takes up less space in the body than a pound of fat. If your fat decreases by one pound and your muscle tissues increase by one pound, then the scale weight stays the same, but you’ve made great progress toward improving body composition.

Muscles are denser than fat and give your body shape and definition. At the same weight, you can look leaner.

The same goes for calories burned. While your watch or tracking device can give you a rough estimate, it is just that, an estimate—and likely overestimated. If you are only measuring your success by the calories burned, you are likely to stay frustrated because you may not burn as many calories during a weight-lifting session as you do during cardio. In fact, a well-designed strength training workout likely won’t burn many calories during the session but will promote muscle building during the recovery period.

If you are goal-oriented, measuring other factors like recovery, protein intake, consistency with workouts, and progressive overload can help you feel you are progressing even if the scale or calories burned aren’t showing that in the short term. Look at the whole picture, not just one aspect.

YOUR Action Plan:

Can you do anything a bit better? Slowly improving your behaviors can lead to big results over time.

Consistency: Aim to hit the gym regularly. Start small and build your routine over time.

Appropriate Workouts: Include heavy weightlifting for muscle building. Complement with HIIT or cardio for overall fitness.

Goal and Plan: Follow a structured workout plan and track your progress.

Progressive Overload: Gradually increase workout intensity to avoid adaptation.

Adequate Nutrition: Cycle through calorie deficit, maintenance, and surplus. Ensure sufficient protein intake.

Alcohol Intake: Monitor and reduce alcohol consumption if necessary.

Rest and Recovery: Prioritize rest days and adequate sleep.

Stress Management: Address both external and internal stressors.

Focus Beyond Scale Weight: Measure progress through muscle gain, fat loss, strength and overall body composition.

Questions? I’d love to help!

Lea

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

Click to subscribe.

Explore more blog posts here…

Behavior Change for Humans

Behavior Change for Humans

I was going to title this blog post 'Behavior Change for Dummies,' but I didn't want to get sued by the 'for Dummies' book people. Hah. Some of you may remember that my first fitness-focused blog, many moons ago before I was a coach, was called 'Running for Dummies.' (Anyone?) I have a soft spot for that blog and all that stemmed from it. But, 'for humans' makes more sense. Behavior change is hard, and we are not dummies because something takes work.

The Challenge of Behavior Change

Over the years, I have coached many intelligent and successful people who felt stuck regarding the behavior changes needed to reach their goals. People generally know what to do, especially those engrossed in health and fitness, but sometimes struggle with execution. The reality is that there is a difference between knowing and doing.

Sometimes, the obstacles seemed stacked against them, and I can't tell you how many times I've heard smart and hard-working women I coach exclaim, "I've tried everything, and nothing works!"

Have you addressed your stress?

Managing Stress as a Starting Point

Whatever goal or behavior change you want to accomplish, managing your stress is an excellent starting point. High stress can lead to other undesirable habits, like overeating, under-exercising, or using alcohol or substances to cope. If you tackle stress as the first behavior change, the others you desire will more easily follow. The paradox is that while we may want to behave in a way that reduces stress, the change process can be a source of stress in itself.

There are many sources of stress, some productive, some wholly unproductive, some under our control to manage, and many out of our immediate control.

Relax and Release

"If there is no solution, there is no problem."

One of the biggest challenges in managing stress is acknowledging that some are out of our control. You can't change the past, you don't have control over how other people behave (although you can set boundaries on how you will react to those behaviors), and you can't predict or guarantee future events.

One mindset shift for managing stress is letting go of what can't be changed. Is your boss a jerk? You can quit your job, but that can be challenging. So, a mindset shift of accepting that it is their personality and not a reflection on you can be liberating. You can look for a new job, but in the meantime, accept that this is your current reality, and you won't let someone else's poor behavior disrupt your peace.

You are in control of how you feel and react.

Overcoming Setbacks in Training

Sometimes, we face injuries and setbacks in the gym or our running training. Does it help us to fret, worry, and complain while we heal? Or would it be more productive to accept our current reality and shift our focus from what we can't do to what we can do? How can we move forward? Being frustrated and upset doesn't help the situation; it only demoralizes us. So, feel that frustration, process it, but don't live there. Learn to move on from it and move forward.

I call this perceived stress. How we perceive, process, and react to daily stressors is within our control. The gossip at work, the line-cutter in traffic, the uncooperative electronics, the jerk on social media. Yes, even that nagging injury. Annoying? Yes. But these types of people and events 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? If I can't do anything about it, then '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 matter.

Healthy Stress Management Practices

Healthy stress management can include spending at least twenty minutes daily relaxing, walking (or another light, low-intensity movement such as restorative Yoga), or seeking positive support to relieve your body and mind from stress.

If twenty minutes seems too long, start with five and build to twenty over time. It's not an all-or-nothing choice. What you can do today is enough to start. I wrote more about stress last month if you are looking for more concrete actions to take.

Assessing Your Stage of Change

It's helpful to assess where you are in the change process. The five stages of change can be valuable for thinking through and getting an honest assessment of where you are with the change you wish to make. I am using stress management as a starting point, but this applies to any behavior change you want.

Precontemplation: Not ready; not intending to take action, not feeling like you need to take action.

Contemplation: Considering change; intending to take action in the next six months.

Preparation: Ready; prepared to take action in the next thirty days.

Action: Made the behavior change, but for less than six months.

Maintenance: Doing the new healthy behavior for more than six months.

To assess what stage of change you are in, check the statement that best reflects where you are in the process of healthy stress management:

• I don't intend to spend at least 20 minutes a day on healthy stress management.

• I am considering adopting healthy stress management in the next six months.

• I intend to adopt healthy stress management in the next month.

• I have been practicing healthy stress management for less than six months.

• I have been practicing healthy stress management for more than six months.

• I don't experience stress in my life.

The Pain of Staying the Same vs. Changing

Often, we don’t change until the pain of staying the same becomes more than the pain of changing. We remain the same because it's comfortable, even sometimes if 'comfortable' is to our detriment. Sometimes, this source of pain comes with a medical diagnosis, a health scare, or the reality of the challenges of everyday living in our current state.

One way to help us move into the action phase is to consider the pros and cons of changing vs. not changing. The truth is that even when we act in ways that seem to be against our best intentions, there is something we are getting out of it.

What is good about staying the same? What is bad about staying the same?

What is good about changing? What is bad about changing?

Once you have your lists, you may realize the positive results of changing outweigh the negatives of not changing, and we can begin to move forward.

Here are some ideas for the benefits of healthy stress management that are in no way an exhaustive list. What can you add? What would lowering your stress mean to you? Why is it important to you?

Benefits of Healthy Stress Management

• Reduce cravings, emotional eating, and risky behaviors to manage stress

• Reduce the risk of high blood pressure, heart disease, digestive problems, chronic fatigue, and other health issues

• Increase immune system

• Less muscle tension potentially reduces pain

• Reduce injury risk

• Have more mental resources to pursue your passions and goals

• Reduce anxiety and depression

• Feel more relaxed

• Sleep better

• Feel more centered and present

• Have more energy

• Increase motivation

• Improve interpersonal relationships

What else will lowering your stress levels accomplish? Make a list of your own. If the behavior you want to change is something other than improving stress management practices, make a list of the benefits of your new habit. Spend some time thinking about why it is important to you.

Planning for Change

Once you determine that the benefits of change outweigh the benefits of staying the same, it's time to plan your actions to move toward your goal.

What are you willing to change to meet your goal of better stress management? What do you need to do differently or a little bit better? It's important to remember that it shouldn't be an all-or-nothing choice. You don't have to be perfect; you just have to be a little bit better than today.

• Setting boundaries?

• Asking for help?

• Making time to relax and unwind?

• Reaching out for support?

• Getting enough sleep?

• What else can you do to manage your stress? You know yourself better than anyone else. What works for you?

Then acknowledge, what are you not willing to change? You don't have to be perfect to see results. Be honest with yourself so you don't set unrealistic expectations. Start with what you are ready and willing to change.

Overcoming Obstacles to Behavior Change

Anticipating and planning for obstacles is necessary for successful behavior change. Consider potential challenges, such as time constraints, lack of motivation, or external stressors. Create a plan to address each obstacle. For instance, if time is an issue, schedule shorter, more frequent activity sessions or integrate healthy habits into your daily routine. If motivation wanes, seek support from friends, family, or a coach, and set small, achievable goals to maintain momentum. By proactively identifying potential hurdles and thinking ahead of practical solutions, you can overcome obstacles more effectively and stay on track toward your goals. Honestly, when was the last time you attempted anything, and everything went perfectly according to the plan the entire time? That’s not have life works. Obstacles are a normal part of the behavior change process, so expect and plan for them so you can keep moving forward toward your goals.

Replacement Behaviors

As you work towards your goal, consider replacing old habits with new, healthier behaviors. Replacement behaviors are helpful because they help fill the void left by the old habits and make the transition smoother. For instance, if you used to cope with stress by overeating, find an alternative, such as taking a walk, practicing mindfulness, or engaging in a hobby you enjoy. These replacement behaviors distract you from old habits and contribute positively to your overall well-being. By consciously choosing healthier alternatives, you can reinforce your commitment to change and make your new habits stick.

Creating Space Between Thought and Action

Mindfulness is a powerful tool in managing stress and fostering behavior change. It involves paying non-judgemental, deliberate attention to your thoughts, feelings, and surroundings. Practicing mindfulness creates a mental space between a triggering thought or emotion and your response to it. This space allows you to pause, reflect, and choose a more considered, healthier action instead of reacting impulsively. For example, instead of immediately reaching for a snack when feeling stressed, you can take a moment to acknowledge your feelings, breathe deeply, and decide on a more constructive way to address your stress, such as walking or practicing meditation. This intentional pause helps break the cycle of automatic behaviors and promotes lasting, positive changes.

Taking Immediate Action: Your Steps to Change

1. Manage Your Stress: Begin with healthy practices like daily relaxation, light exercise, or seeking positive support.

2. Assess Your Stage of Change: Determine where you are in the stages of change—precontemplation, contemplation, preparation, action, or maintenance.

3. Evaluate Readiness: Evaluate your readiness to adopt new habits and identify the stage that best reflects your current state.

4. Consider Pros and Cons: Reflect on the benefits and drawbacks of staying the same versus making changes. Recognize the benefits of reducing stress, such as improved health, increased energy, and better sleep.

5. Develop a Plan: Create a plan that includes small, manageable changes you are willing to make. Start with what you are ready and willing to change.

6. Planning for Obstacles: Accept that obstacles are part of the behavior change process and prepare and expect them so they don't derail your progress.

7. Identify Replacement Behaviors: Find healthier alternatives to fill the void left by old habits. For example, replace stress-eating with activities like walking, practicing mindfulness, or engaging in hobbies.

8. Practice Mindfulness: Mindfulness helps you create space between your thoughts and actions, allowing you to make more thoughtful and healthier responses to stress.

As a coach, it's my job to walk people through the steps of behavior change. It helps address the common sentiment, "I know what to do, but I can't seem to do it." Simply talking your goals and plans through with a knowledgeable, empathetic human and having a bit of external accountability can help build the skills needed to achieve your goals.

If behavior change were easy, we wouldn't need coaches. Having someone on your side to affirm your strengths, assist you with obstacles, improve your mindset, and help you stay focused on a direct path can make a positive difference! Behavior change takes attention and effort, and often, it takes some trial and error. We are human, after all.

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

Click to subscribe.

Explore more blog posts here…

Redefining Fitness: Why Active Women Should Eat More and Lift Weights

Reflecting on Fitness Culture

Richard Simmons' recent death has made me reflect on fitness culture. In the late 1980s and 90s, Simmons provided an excellent resource to women. He made fitness and moving your body fun and accessible (and silly in the most unironic way)! Just load that VCR tape, and you could be 'Sweating to the Oldies' in your living room. Along with Jane Fonda and Suzanne Somers, Simmons shaped my memories as the earliest fitness influencers.

Women everywhere donned their bodysuits and leg warmers to sweat because that was the goal! Sweat, burn as many calories as possible, and lose weight (or maintain that slim figure). My mother's generation was the prime market for it, and I'm sure many Gen-X kids did those workouts with their moms and grandmas, discovering the fun in fitness. Not me, though. "Sweat? That sounds terrible." – 15-year-old Lea in 1989.

The Era of SlimFast and the “Eat Less, Move More” Mantra

In the Era of SlimFast, Nutrisystem, Lean Cuisine, and Crystal Light, the message heard by millions of women was clear: eat less and move more to lose weight. Kate Moss modeled that skinny is better. I was not immune to this message.

Health-conscious women of that era and the generations that followed tried to do everything right according to the current culture. We ate like birds and tried to burn as many calories as possible. However, while well-intentioned, this message did a disservice to women. While we measured our worth by the number on the scale, the muscle was wasting away with every decade.

The Misconception About Muscle Building

Many overlooked (or didn't know) that women can get fitter and healthier by lifting weights and eating enough to fuel and thrive in their bodies (enough to build muscle). This seems counterintuitive to the decades-long brainwashing we've been exposed to.

There wasn't a lot of muscle-building marketing aimed at women at that time or even in the decades to follow. Women were afraid to gain any muscle, fearing they would look like men. It's why the word 'toned' gained popularity. Women could get lean and toned, even though the only way to tone a muscle is to grow it. Muscle either shrinks (atrophy) or grows (hypertrophy); there is no tone—it is marketing. I don't mind the word, though. Call it what you want, but building muscle is what gives that firm, toned look you are after.

The Importance of Muscle Preservation

As you age (I am talking to you, women over 40), you may be concerned about how your stomach or arms look in the mirror, but it’s time also to start thinking about what your body will be able to do in the future.

• Squat so you can get up and down from a chair (or the toilet!)

• Deadlift so you pick up kids or grandkids (or those Amazon packages from your front porch)

• Overhead press so you get items up and down from the top shelf

• Lunge so you can go up and down stairs

• Do heavy carries so you can carry the dog food home from the grocery store

It’s not just for vanity; strength training is training for life.

Unless we do something about it, we lose 3-5% of our muscle mass every decade from age 30. If you are not actively working at gaining or preserving muscle mass, you are likely losing it. And while losing muscle might decrease the number on the scale, it is the worst outcome for your health and metabolism. Your body composition changes if you stay about the same weight but lose muscle. Fat goes up, muscle goes down. It's one of the reasons why you might start noticing more fat when you haven't changed your diet or exercise routine.

Muscle loss means a loss or lowering of strength, independence, balance, resilience, and metabolism. In our aim to get slim as a generation, we may have sacrificed the most significant contributor to our overall health and longevity—muscle.

If you lose muscle every decade, how long until you lose your independence? Until you need help getting up and down from the toilet? Until a fall becomes a severe health risk? You eventually lose your independence when you don't have adequate muscle mass to move your body. If you start now, you can delay this as long as possible.

Strategies to Prevent Muscle Loss

Progressive Strength Building

Progressive strength building of all the major muscle groups at least two times a week is a great start. Progressive is the key here. As your body strengthens, you must continue challenging your muscles to grow.

It may be an unpopular opinion, but if you attend a fitness class or boot camp that uses the same weights each week, which is heavy on cardio and leaves you breathless, you are probably not progressively strength-building. Just because you are using weights does not mean you are strength training; this is another form of cardio. I am not anti-cardio. I am a running coach and a dedicated runner. Cardio is excellent for your health and can aid in weight loss but does not build the muscle you need, and when not combined with strength training and adequate nutrition, it can contribute to muscle loss. Cardio fitness is necessary, but more is required to maintain and grow your muscle mass.

The Necessity of Eating Enough

If you are in a constant calorie deficit (forever eating fewer calories than you burn was the overarching goal of the '90s, '00s, and beyond), you are likely not giving your body the fuel it needs to build muscle. You will likely experience one of several outcomes: you will not build (or maintain) muscle, you won’t improve your fitness or strength, or you may get injured or sick because your body won't have the calories it needs to recover.

While a calorie deficit can drive fat loss, it shouldn’t last for years and must include all the essential nutrients your body requires. In other words, if you’ve taken the all-or-nothing approach with a restrictive diet since 2010 and are not seeing the results you want, it may be time to consider a different strategy. I say this with empathy and kindness because it is precisely the mistake I made for nearly a decade: eating too little, then going off the diet, but overeating and still undernourishing. I wasn’t giving my body what it needed to thrive.

The Importance of Protein Intake

If muscle building is a priority, getting enough calories to grow muscle is part of the equation, including enough protein to support the muscle-building process. The general recommendation is 0.7-1 gram of protein per pound (or goal body weight if overweight). At the very least, if you are an adult woman who weighs over 120 pounds, especially if you are active, 100 grams of protein a day is a good starting point. Have you tracked? Many women assume they are getting enough because they eat chicken, eggs, a protein shake, and nut butter (technically a fat source), but once they track, they realize they are drastically under their protein goal.

The Metabolism Myth

Understanding Metabolic Adaptation

Another downfall of extremely low-calorie intake is that your metabolism adapts to the intake and slows. Women often come to me for coaching and tell me about their slow or broken metabolism. Your metabolism is doing precisely what it is supposed to do; it is not broken. You give your body fewer calories, and it slows to adapt so that you can live on fewer calories. It is keeping you alive. Tell it thank you!

How to Reverse Diet for Metabolic Health

The good thing about metabolism is that it is adaptable, meaning you can help speed it up by eating more. If you slowly increase the calories you eat, your body learns to use them. It helps with muscle building and gives you more energy to go about your day. Calories are literally energy. You might even lose weight. Why? Because when you eat more, you have more energy, move more, and build more muscle (which burns more calories at rest than fat), and as a bonus, you feel better overall!

Of course, it’s not just about adding random calories. What you eat to support your health is essential. Consuming a lot of junk or highly processed foods can lead to overfeeding and undernutrition. When adding calories, they should come from primarily protein, healthy fats, whole food carbohydrates, fiber, fruits, and vegetables.

It’s essential to remember that extended low-calorie diets stress the body, leading to higher cortisol levels, which can prompt water retention. Thus, you could lose fat but not see it on the scale.

If you are on an extremely low-calorie diet, slowly adding 50 to 100 calories daily (often called a reverse diet) can help speed up your metabolism over time. It’s not a quick fix. It takes time and patience, but after a period of maintenance calories, you can get the fat loss rolling again with a deficit if you are experiencing a plateau.

Low Energy Availability in Athletes

Another downfall of low-calorie intake for athletes is Low Energy Availability (LEA). LEA happens when athletes don't eat enough to support training and their basic biological needs. The over-exercising and under-nourishing diet culture of the 1990s bred this behavior.

Your body protects you, so you don't die (Thank you, metabolism), but you are not thriving. Your performance decreases, you have less energy, decreased metabolic function, immune function, and bone health, and you are unable to maintain a regular menstrual cycle (assuming you are pre-menopausal and not on hormonal birth control). You feel like you must eat less and less to avoid gaining weight.

You can get by on low energy availability for a while, but it doesn't last. It always catches up to you.

Age and Muscle Building

What worked for you in your 20s, 30s, or even your 40s may stop working as you age. It is not usually because your metabolism automatically slows as you age; it is because you move less, lose muscle, and do not consume the nutrients your body needs. Your actions have led to a slower metabolism, not your age directly. This is good news because you have more control than you may have assumed. I am not suggesting that there are no age-related declines or that hormones don’t impact us as we age; of course, it is the natural life cycle. However, too often, I hear women blaming their slow metabolisms on age when they haven’t yet addressed their lifestyle.

If all your lifestyle factors are in place, you get adequate sleep, manage stress consistently, do regular strength and cardio exercise, have your nutrition dialed in, get proper rest and recovery, and you are still not seeing results, it may be worthwhile to have your hormones checked and talk to your doctor about the next steps.

It’s Not Too Late

It's not doom and gloom, and it's NOT too late. You can turn it around. I wish I had started lifting weights in my teens and 20s, but those weren't my choices, and we can't go back—only forward. I didn't start lifting weights until my mid-thirties and didn't get serious about lifting heavy weights until my forties. As a result, I am fitter and stronger at almost fifty than I ever was at twenty or thirty. You live and learn.

I have an 82-year-old client who is a lifelong athlete but only started lifting weights consistently over a year ago when we started working together. Guess what? He is getting stronger all the time and developing phenomenal balance. It is not too late for him, and it's not too late for you (but don't wait; the earlier you start, the better!).

TAKE ACTION:

To have a lean and muscular body, and probably more importantly, to age well, get serious about a progressive weightlifting routine that strengthens every muscle group at least two times a week to start. Eat enough calories to support your goals and prioritize getting enough protein. Add quality sleep and healthy stress management; you will have a recipe for strength and health as you age. Need help?

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

Click to subscribe.

Explore more blog posts here…

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

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

Click to subscribe.

Explore more blog posts here…