Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
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What I’m Training for Next:
The decision has been made.
Although I bounced around the idea of abruptly signing up for a full marathon this winter to piggyback off the Chicago Half-Marathon cardiovascular fitness I garnered – the idea has been vetoed.
The Midwest is too cold for an endurance event to be held during the winter and logistically it would’ve been a headache to find last minute travel and housing.
With that being said, I penciled in two events on my schedule for the upcoming year.
First up is the Bank of America Shamrock Shuffle – a five-mile race traveling through some of the most scenic locations in downtown Chicago. Although this event is more of a weekend “fun run”, my plan right now (a subtle 141 days away) is to achieve a personal best.
And then the big one…
Grandma’s Marathon – a renowned 26.1-mile race hosted each year in Duluth, Minnesota.
This marathon is unique in that it is a point-to-point course meaning that it never turns around – you continue running along the scenic shores of Lake Superior until the 26.1 miles are complete… and you feel totally miserable.
Although these are well into the future, I’ve expressed my mindset before when it comes to scheduling events to spark motivation which fosters increased discipline to stick to a training plan.
I’ll appreciate it when the time comes to buckle down for marathon training and I already have a solid base level of fitness rather than starting at ground zero.
And an even bigger plus, I’m training with a group of individuals, many who already have the marathon distance tucked under their belt, who will push me to keep going when the going gets tough!
If you needed a nudge to sign up for an upcoming event whether that be a 5k Turkey Trot or full marathon, let this be your sign!
Post-Workout Reset I’m Benefiting From:
Many of us, myself included, finish a tough workout and then go straight into the rest of our day.
No pause needed besides a quick shower and an outfit swap.
“Yeah, well what else is there to do?” you might be wondering.
According to Dr. Andy Galpin, one of the most well-researched and knowledgeable exercise physiologists out there, what comes after the workout is up there in importance with the workout itself… although of course not quite as significant.
And it’s simple.
Chill out a little.
That’s it.
During physical activity, we want our sympathetic nervous system to be taking charge. If you recall from previous conversations, this is the branch responsible for feeling energized, active, and ready to lift heavy weights, run fast, or whatever type of workout fancies you.
Great for during the workout but what about the hours after?
Well, unless you enjoy the feeling of being in a fight-or-flight frenzy throughout the day, the answer is not so good.
And even if you bizarrely do, it still heavily diminishes our ability to recover from the workout and benefit from it (“make gains”, if you will) when we’re constantly wound up.
Instead, we should switch it off and settle into a more relaxed zone – one that is dominated by the parasympathetic nervous system.
It’s incredibly easy to make happen.
Add in 3-5 minutes of quiet deep breathing after your exercise session is finished. No phone, music, eyes preferably closed, and limited surrounding noises if possible.
Even if it’s just sitting in your car, take a few minutes to chill and gather yourself before tackling whatever the rest of the day has in store for you.
It’s been a gamechanger for me.
Mindset I’m Embracing:
There’s a stark difference between two points of view.
“I have to do this” versus “I get to do this”.
Shifting our perspective by literally a single word might transform our outlook and help us enjoy life a little more.
We often approach many tasks with self-pity and maintain the mindset of having to do them which leaves us dreading them the entire time.
But what if we saw that pile of laundry and thought how grateful we were for the technology that cleans our clothes so we have a fresh pair of undies to throw on?
What if we transformed feeling sorry for ourselves during a workout to the thought that we have an able body that can do hard things and reap the benefits?
Just some food for thought.
What else?
Halloween is in the rearview. Don’t forget… what you keep around the house WILL get eaten. Toss out that extra candy and save yourself the finite willpower to avoid it every time you walk by!
I have to. I get to.
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DISCLAIMER
This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.
Yessir Zach, love the article. I like the thing about chilling out after the workout. Simple yet seems very effective and helpful.