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Episode 20: Catch Up On My Adventure

Episode 20: Catch Up On My Adventure

Tips for Running a Marathon translated to Weight Loss


My life is pretty cyclical.  Each year I celebrate birthdays and holidays and my work life also follows a cycle.  I just finished a huge milestone of the year.  The “busy season” is officially over.  We laugh all the time at that saying because there isn’t a busy season.  It’s more like busy and WAY TOO Busy.  Nonetheless, the WAY TOO Busy season is officially over.

Do you experience anything like that?

Brain Body Connection -

Movement is considered the human being’s first language. Movements strengthen the neural pathways between the brain and body. Learning, thought, creativity, and intelligence are not processes of the brain alone but the whole body.

Movement Exercise -

Importance of Community -

  • Support and Safety

  • Connection and Belonging

  • Influence - Community can influence and motivate us to invest in our well-being and bring positive change.

  • Learning

  • Acceptance

  • Sharing

First Up - Let's take a look at the past week

Success - Share Your Non-Scale Victories

Personal Record - According to Stride kick - 23,444 is my personal best step count  achieved on 01 25 24

Journal Exercise -

What new goals or aspirations does this victory inspire?

  • Use this moment of success as momentum for future growth. What new challenges do you feel inspired to tackle? How will you continue striving for personal excellence?

Pitfalls - Let's let go of the pitfalls

we can learn from them but we don't want to hold onto them

Maybe in a time like this, we can use a personal Mantra to remind ourselves everyone experiences failure

Here are five different mantras to help you navigate setbacks and remind yourself that everyone experiences failure at some point:

  1. "Setbacks are temporary; my determination is permanent."This mantra emphasizes the transient nature of setbacks and the enduring strength of your resolve to overcome them.

  2. "Failure is not the end but a stepping stone to growth and resilience."Use this mantra to reframe failure as an opportunity for learning, growth, and developing greater resilience.

  3. "I embrace setbacks as part of the journey toward success."Remind yourself that setbacks are natural and necessary steps on the path to achieving your goals and dreams.

  4. "I am not defined by my setbacks; I am defined by my resilience."Affirm your inner strength and resilience in the face of adversity, recognizing that setbacks do not diminish your worth or potential.

  5. "Every setback is a setup for a comeback; I rise stronger each time."Use this mantra to cultivate a mindset of perseverance and determination, knowing that setbacks only serve to propel you forward with greater strength and resilience.

These mantras can provide comfort and motivation during challenging times, reminding you that setbacks are a normal part of the journey toward success and that you have the power to overcome them. Keep them close at hand as empowering reminders of your ability to bounce back and thrive in the face of adversity.

Journal Exercise -

  1. What is a mantra that you can use when you experience a setback?  How will you remind yourself to use it what are some ideas of triggers, or prompts?

The Topic of The Week- A Mile Marker

Setting the pace during a marathon is crucial for both performance and endurance. Here are some strategies to help you determine when to sprint and when to maintain a moderate pace:

  1. Start Slow, Finish Strong: It's essential to begin the race at a conservative pace, especially during the first few miles. Starting too fast can lead to early fatigue and make it difficult to maintain momentum later in the race. Aim for a pace that feels comfortable and sustainable, allowing your body to warm up gradually.

  2. Follow a Race Plan: Before the marathon, create a race plan that outlines your target pace for each mile or kilometer. Take into account factors such as terrain, weather conditions, and your own fitness level. Stick to your race plan as closely as possible, adjusting your pace as needed based on how you feel during the race.

  3. Listen to Your Body: Pay attention to your body's signals throughout the race. If you start to feel fatigued or notice any signs of dehydration or overheating, ease back on your pace and focus on maintaining a steady effort. Conversely, if you're feeling strong and energized, you may be able to pick up the pace slightly.

  4. Use Mile Markers and Split Times: Monitor your progress at regular intervals using mile markers or split times provided along the course. This can help you gauge whether you're on track to meet your goal time and make any necessary adjustments to your pace strategy.

  5. Conserve Energy for Key Points: Save your energy for key points in the race, such as hills or challenging sections of the course. Instead of pushing yourself to sprint up hills, focus on maintaining a steady effort and using proper form to conserve energy.

  6. Practice Pacing in Training: Use your training runs to practice pacing at different speeds and distances. Incorporate tempo runs, interval training, and long runs into your training plan to develop a sense of your pacing abilities and improve your endurance.

  7. Trust Your Training: Have confidence in the training and preparation you've done leading up to the marathon. Trust that your body is capable of handling the distance and that you have the mental toughness to push through challenging moments.

By starting conservatively, following a race plan, listening to your body, and using pacing strategies, you can effectively manage your effort during a marathon and maximize your performance on race day. Remember that pacing is a skill that takes practice and experience to master, so be patient with yourself as you learn to find the right balance between pushing the pace and conserving energy.

We Are Not Failing We Are Planning

What's the Plan for the week? Any Challenges? Any Outings? Weather things?

Journal Exercise -

Looking back at life, what were some things that caught you by surprise and what have you done to prepare in advance for them?

Wrap Up

"Focus on your own path, your own journey, and your own pace. Trust yourself and enjoy the process." - Unknown

  • Stay curious, stay determined, and until next time, keep writing, keep exploring, and keep losing those pounds!

Shout Out Of The Week - Ron's Keto Cafe

#weightlosscommunity,#weightlosschat #journaling for health #healthy habits #weightlosscommunitysupport #YouTubelivestreamdiscussion #weightlossjourney #weightlossover40 #JournalingForSuccess #LoseWeightGainConfidence

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