For some of us, the little free time we have in life is precious. When it comes to using some of that for training, we want to make it count. 

Instead of just doing work randomly or blindly, it’s good to have a bit of guidance. I know this because I too have struggled with striving for more miles in the year, more elevation climbed, more time in the gym... My training was a mix of pre planned programs, and even specialty plans designed to get me to peak for my “A” races. Then came the setbacks. Loss of motivation. An injury. An event I couldn't finish. Illness. Burnout. It felt like it was only happening to me.

In a very cliché way, I thought, there must be a better way! So, into the research I went.

Coming out the other side, I settled on a Sustainable Training Annual Calendar. S.T.A.C. for short. Catchy right?

Coming from background in fitness, massage, and health coaching, I developed a way to blend your own intuition with structured training to create a sustainable approach to training throughout the year and for years to come.

The best part… It applies to many arenas of fitness. I mostly specialize in cycling (on and off road), running, and general health, but I truly believe that this approach can work with many other endurance sports.

Busy family life, demanding work schedules, and the pressures of the daily grind can gradually drain our energy reserves, making it challenging to keep up the pace and stick to a regular routine or squeeze in some activity specific training. Most off us are not professional athletes with an unlimited time to train for a specific sport. We find ourselves trying to create or find “balance” in our lives. If you are constantly fatigued, lacking the energy to put in some extra effort, it's time to take a step back and reassess your approach. Like a scale in balance, there is no movement or action. When you find a way to embrace “harmony” you are able to add a bit of energy into different areas at different times to really progress and develop your relationships, goals, and lifestyle. It is in making this shift that a coach can help you stay focused and motivated through the challenges that may come up. Harmony allows you to oscillate between a few areas of intention and then encourages you to reach out for support when your focus might be shifting or needing a bit more of you. This is all to say that each person has unique demands in their life and you deserve the support that helps you get the most from your life and goals.

When it comes to adding any additional “load” or responsibilities to your plate, finding ways to reenergizing your body and mind is essential to unleash your full potential. Prioritizing self-care activities such as regular mobility exercise, quality sleep, and nourishing your body with wholesome foods is paramount.

Setting time aside for a consistent movement routine that includes rejuvenating practices such as meditation, yoga/Pilates, or mindfulness exercises can help restore your energy levels to get the most out of your life and the time you dedicate to training.

Fine tuning a restful sleep environment and routine has benefits well beyond a better morning wake up. It can increase the speed your body repairs and recovers from training, and set you up for success in upcoming training sessions.

Moreover, navigating through injuries can be disheartening. Just remember that setbacks due to injuries do not define your capabilities. In times like these, it is crucial to:
Reconnect with your passion and rediscover your "why."
Reflect on the reasons that fueled your journey initially and remind yourself of the satisfaction and fulfillment that accomplishments bring.
Refocus on the steps that will get you back into the sustainable cycle of training and enjoyment.

Surrounding yourself with an empowering support system, whether it be friends, family, mentors, or coaches can provide the encouragement and accountability necessary to renew your enthusiasm towards achieving your goals.

Remember, setbacks are not a sign of failure, but merely stepping stones on the path toward success. Embrace a growth mindset and view challenges as opportunities for growth and learning. Celebrate your successes, however small they may seem, and use them as fuel to overcome obstacles. At Grit City Health, we understand that maintaining long-term success requires a holistic approach. We will work together in creating lasting changes and working towards a healthier, happier you.

Don't let temporary setbacks derail your progress. Take the first step today by prioritizing self-care, seeking appropriate guidance to overcome obstacles, and embracing a renewed sense of motivation.

If achieving your goals was easy, then you wouldn’t be here in the first place. It’s not. It is challenging and indirect. If I had any "secret workouts" or “special plans” I would be lying to you. No one does. Watch every post success interview. I have yet to hear someone say, “I attribute my success to this one workout I did two months ago.” What I have heard is talk like, I put in the work day after day. So, in my practice, I want to help normalize the challenges that come with striving for goals, and help people develop the skills to overcome them and move forward.

Peaking is often known as a short period of top fitness. The issue I have with the concept, is that for amateur athletes, it can leave you feeling empty or directionless afterwards. Instead of striving to peak for one event or another, I work with you to develop a curiosity mindset and set SMART process goals for events. We can explore what that might look like, require from you, and assess if it fits within your capacity to train and recover. Usually, just reframing the objective can produce the same results, with less stress and more enjoyment.