247 | This is how to STOP starting over with your fitness goals

This episode emphasizes the importance of finding a sustainable pace in your fitness journey rather than pushing for immediate results. We discuss personal experiences, common pitfalls, and practical strategies to foster consistency and health, urging listeners to embrace a pace that works uniquely for them. 

• Importance of establishing a manageable pace 
• Common misconceptions about fitness goals 
• Personal journey and struggles with running 
• Practical advice for avoiding burnout 
• Compassionate approaches to health and fitness 
• The significant role of personal limitations in fitness 
• Patience as an essential component of transformation

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Transcript

Speaker 1: 0:00

Hello everyone and welcome back to another episode of the Tea with Tina podcast. On today's episode, I have a great little nugget for you, as always, and today's nugget is to find the pace that you can run at. And what does that mean? So let me tell you a story, and this is in relation to your health and fitness goals. For those of you that feel like you start and you burn out, you start and you never stick with it, it's super hard. Why can you not? Why can you not keep consistent? This is for you. So find a pace that you can run at.

Speaker 1: 0:43

I know me when I first started running. I am not a runner. I haven't ran in a while. I would say it's more of a jog. I don't think I've ran longer than like a 5k continuously. But you know, I do enjoy running. It's nice, it's fun.

Speaker 1: 0:58

But when I first started and like most people do they just run, you know whatever feels moderately challenging and how long do you stick at that pace? Right, we often just run like let's say it's on the treadmill and maybe you start at like speed seven because you're like, okay, I can do this, and then after about 30 seconds or a minute, you're out of breath. You kind of get that iron blood taste in the back of your throat because you can't breathe, you're struggling and you're like, oh my god, this is so hard. I hate running, but you know what I tell those people and what I did for myself is I pulled back, I pulled back on the speed and I set the speed slower. I give a general rule of thumb I actually did a running podcast on this but a general rule of thumb, I would say, depending on how short you are, usually four speed, four or five is about the speed you can start jogging. If you go any slower than that, your form kind of suffers and you might be like jamming your joints. You know what I mean. You're trying to like pound down, like sometimes you need to go a little bit faster to get the proper form.

Speaker 1: 2:09

So you know, let's just say you do speed five. Okay, and that's what I would do. I would start at speed five, what I could. It seemed slow compared to what other people were doing, but that was the pace that I could go and sustain. It felt easy. But you know what, after I did it for five minutes or 10 minutes, my heart rate started to get up and I was like, oh, I'm starting to feel challenged now, but a good challenge, I'm not burning out, I'm able to hold the pace. And then you know, you stay at that speed five for a little bit and then maybe you're able to go up to 5.5. Then you're able to go up to six and then you know, eventually, after training, you're able to go up to seven.

Speaker 1: 2:44

And you know what, sometimes you're going to have days that you have shin splints and you have to go back to speed five. Some days you got great sleep, you ate a ton of carbs and you're able to push and maybe do speed 7.5. You know so it varies and that's exactly how your fitness goals are. That's exactly how your habits are. Too many of you are trying to start out on speed 7, 8, 9,. Just starting out. You're trying to do these hour-long workouts with burpees, with barbells. You're trying to transform your diet overnight. You're eating fast food and then you're trying to do chicken, broccoli and rice. It just doesn't work like that. You're trying to work out at the gym five days a week when you're a mom of three and you just finished having your last baby and you work full time and you haven't been to the gym in five to ten years and you're trying to do it all way too fast. I blame social media for this. A lot of the fitness people that you admire with beautiful bodies show you their end game. But and a lot of those people grew up around sports athletic parents. Some of them are naturally gifted. You know, it's like looking up to an NFL player or an Olympic athlete, which is wonderful to look up to them, but at the same time you have to realize that some of it's genetic and they train very hard.

Speaker 1: 4:14

I'm someone that I was never athletic growing up. I was a chubby kid. I was overweight. I remember playing Dance, dance Revolution to lose a couple pounds. I would run around with my friends. We'd play kickball, we'd play four square, We'd play football, we'd just play random games running around outside and I lost weight that way. But no, I was never in sports. I was always one of the last people to be called. I hated sports, actually until I did a weightlifting class in high school. Hated sports, actually until I did a weightlifting class in high school. So that's why I'm so passionate about helping the everyday people that you know they feel like they have to perform like an athlete, and if they're not, they're failing, and you're not.

Speaker 1: 4:55

You know what is your speed, what is a pace that you can sustain. You know, even on your worst days, and you know for some people that may look like drinking a glass of water and doing a 10 minute stretch. There is nothing wrong with that, let me tell you, as somebody who has Hashimoto's, an autoimmune disorder for my thyroid, and I went through a really bad like hip injury. I don't even know what it was because the doctors like refused to. You know, look into it further. I pretty much had to heal myself, but it was kind of like a strained tendon, bruised tendon. I'm not sure what it was, but I could not do much. Uh, if I walked too long I was in pain. Sleeping would bring me pain. Anything where I had to engage muscles would essentially bring me pain. Um, so for a year I was stuck to super easy stretching and walking and I stuck to my diet. I controlled my controllables. I set a pace that was good for me. My pace was speed 0.5. But you know what? We were able to sustain it and, yeah, some days I had better days. There were some days I was able to walk a little bit further and I didn't have the pain and eventually, you know, I got stronger and better and now I'm pretty much back to the way of training that I was prior to that injury and it doesn't bother me anymore, and that can be you, but sometimes it takes longer than you think.

Speaker 1: 6:14

You do have to maintain that base level. You have to be able to sustain speed one, to get to speed two or to get to speed three. You can't just jump there right off the bat. You're going to injure yourself, you're going to get shin splints, you're going to burn out and I know. You know you're fed up with your body, You're frustrated with your body, you hate, you know the way your clothes fit, you feel like garbage and you just want the results now. But you know what the habits you've been doing. This didn't start, you know, overnight. You've been doing this for months and years. For one reason or another. You got busy, life got away from you and now you're making yourself a priority, which is fine. But please be patient with yourself. Get the ball rolling. Doing those small steps consistently over time is gonna get you so much further than trying to do everything and be amazing for a week and burning out. So find a pace that you can run at. That is my message for today. Have a good one. See you soon.