BASS PRO MIDWEEK MOTIVATION-Real results are not instant

Hello runner friends! 

Welcome back to the Bass Pro Fitness Series 

MIDWEEK M😊TIVATI😊N blog. Now let's get started by talking about how long lasting results don't happen overnight. 

First of all, did you know that there is actually a book titled "Results" that you can get in two days from Amazon Prime? Unfortunately though, those are the only overnight "results" you will ever see. Real results take real time and real effort. And thinking otherwise will only rob you of your motivation to keep trying each day. 

So let's first talk about the 5 types of results someone training for a race most likely wants to see which are also 5 of the top reasons many people begin running in the first place. 

1. Weight Loss - When it comes to seeing real results, in this case lasting results, it's good to remember that slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. You should aim to lose one to two pounds a week so you’re losing fat rather than water and muscle. And remember... keeping the weight off is a lifetime effort which is exactly why slow progress is the best progress; slow progress helps to ensure that your new habits become comfortable and natural.

2. Increased Endurance Level - This goes without saying but you will not be able to run a marathon overnight. Any race completed is the culmination of many hours, days, weeks (and sometimes months and years) of effort. Start off slow but have a goal in mind-a goal that is large enough to scare you but small enough to be broken down into smaller more easily attainable goals. For instance, if your goal is to one day complete the Bass Pro Half Marathon, make your first goal to complete a 5k walking. Then move up to run/walk intervals and then to running the 5k. Move up to the 10k afterwards keeping in mind the 10% rule which states to increase mileage no more than 10% each week. If you are starting from ground zero, first of all pat yourself on the back for making the decision to improve your health and then remember that you should take at least eight weeks to prepare for your first 3.1 mile run. And then you'll need to slowly work to conquer the 10k and then the half. It's a slow process and there will be easy days and there will undoubtedly be hard days. But keep your eyes focused on your long-term goal! This will keep you motivated to achieve those short term goals which I like to refer to as stepping stones.

3. Increased Speed - So here's the deal. Increasing your speed should only be your goal after you have completed a race. Why? Because that finishing time is going to be your plumb line by which you can accurately predict how much faster you might be able to do it the next time; hence the goal you should shoot for. For instance, let's say you cross the finish line of your first 5k in 33 minutes. A realistic goal would be to shave 3-6 minutes off your time. Keep in mind though that you will eventually find your maximum pace. You will then need to continue doing weekly speedwork sessions to keep that pace. 

4. Renewed mindset - Hands down the biggest obstacle to achieving any goal is the enemy that resides between your ears. It's that voice inside your head that says things like, "You have failed in the past and you will fail again," or "People will laugh at you. Don't even try." But guess what? That voice is a liar! Failing 1,000 times doesn't mean you will fail at attempt number 1,001 if you take a stand and commit to the plan you have set for yourself. And every time that voice tries to speak, say, "Not today. Today I choose victory." 

5. Increased self esteem - Guess what happens when a person achieves small victories? They become more confident that they can do it again, and again and again. So start small and start slow. But start today! When you realize what you are truly capable of, you will be unstoppable and you will inspire others to be the same. 

To put into perspective how this might look in real life, I asked my dear friend, Gretchen, to share her remarkable story. Gretchen is now training for her first Bass Pro Marathon and runs 15-20 miles every Saturday and a few times during the week; something she would have thought impossible just two years ago. Here's her story in her words... 

Two years ago, as I was struggling and panting walking up the stairs in my house. I knew it was time to make some changes in life. I was 44 and way too young to be feeling as constantly tired and out of shape as I was. But where to start, and what was I going to do? Whatever it was, I knew it was not going to be easy. But I have 4 kids and I really want to be around a long time for all of them. I had been down this weight loss road time and time again in my adult life, sometimes with a lot of success and sometimes not… but how to find something that actually works for the long run? If there is one thing in life I have learned it is that quick and easy is never the answer. Cutting everything out of your diet, or exercising non stop are not feasible solutions for long term success. 

Start with small changes like a 10 minute walk, or replacing white pasta with frozen zucchini noodles. 

Start with small changes like a 10 minute walk, or replacing white pasta with frozen zucchini noodles. It is a long slow road with successes and failures and the best thing you can do is learn how to deal with those bumps in the road and not give up. Some days you eat a lot of junk and don’t exercise and you know what? It is OK!! One “bad” day does not undo all of the hard work you put in along the way. Be kind to yourself, which I know better than anyone is easier said than done. It is something that I work on daily, you have to take time and think “why did I think that negative thought, and how can I change that into something more positive?” Find the right people. In this world of social media and all of its glory, it can become a dangerous place of self comparison and trying to measure up to the images that other people put out there for the world to see. Don’t spend your time trying to be like other people, be the best YOU that you can be…. That is so so important. Find a friend or a group of friends who cheer you on and support you even in your bad days. 

Most of all remember it is a journey there will be good days and bad, celebrate the great days and give yourself some grace on the bad, don’t just give up.

Most of all remember it is a journey. There will be good days and bad. Celebrate the great days and give yourself some grace on the bad, don’t just give up. It is a journey, and you have to trust yourself and the journey you are on, just keep moving. As much as we are a society of instant gratification, true success does not come overnight. It is a long, slow process, but if you stick with it and have faith, great things can come from it.

True success doesn't come overnight. It is a long, slow process. But if you stick with it and have faith, great things can come of it. 

Do you remember what I said about inspiring other people? That's what Gretchen now does! And something you can do too! Gretchen is a great example of what any person can achieve when they commit to a goal and decide to conquer their worst enemy every day, remembering that the battle is not won easily or without consistent effort . Results take time, commitment and work. But guess what? You're worth it and you have what it takes to be successful. Keep reminding yourself of that and you will soon be crossing the finish line of that race you have been dreaming about! 

Happy Running!!!