Tag Archives: inspirational message

coaching, Fitness, marathon, mindset, motivation, Uncategorized

Know Your Limits, Then Crush Them

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” A goal is a dream with a deadline” – Napoleon Hill

This post is not meant to be some self help guru speak about goal setting and changing your life. It is meant to be a practical look at setting big goals, and the power and momentum that comes with them.

Big goals motivate and inspire us and the people around us. Think of a time when you set a goal that you had no idea that you could reach. The bar is set different for everyone. Your goal could be to run across the country, or finish a 10K. Whatever that goal is it needs to stretch the limits of your perceived abilities. (aka step out of your comfort zone. That term is completely over used.)

Here’s my best advice for planning and achieving big goals.

Start with why.

When you pick your big goal, ask yourself. “Why am I doing this?”

Are you testing your limits?

Do you think it would be cool?

No matter the reason, be sure it is a reason that means something to you personally. This is intrinsic motivation, and the most powerful form of motivation. Outside motivation is short lived and weak.  Thrill of posting your accomplishment to social media will last a day or so. The feeling from accomplishing something personally important to you will last forever.

Know your limits, then crush them

Achieving big goals takes time, and normally more time than you think. When setting a big goal, assess where you are currently. Then determine how much progress you need to make, and the time it will take to get there. Be self aware, and realistic with your time frame. It’s a balancing act of picking a goal that challenges you, but doesn’t set you up to burn out. The best goals are ones that are slightly out of reach.

If you want a shortcut to your goal. Talk with people that have already achieved your goal. Get their feedback about your time frame, and current fitness. Find out what worked for them and what did not. You can use their experience to accelerate your own progress. Everyone progresses at different paces, but the quickest way to meet your goals is hard work and smart training.

Celebrate along the way

Your big goal make take months or years to accomplish. Set up milestones along the way to measure progress and celebrate. These smaller goals will keep you more focused, and motivated along the way.

Many people training for their first marathon have never run more than a half marathon before. As the plan progresses they will be running their longest run ever each week. Every time they hit a new long distance they should celebrate, and know they hit a new milestone toward their goal.

Enjoy the process

Life is short and time is precious. Spend your time pursuing something you enjoy. The goal is just the finish line, and a small part of the process.

Let’s take the marathon example again. Your goal is to finish a marathon. Where’s the start line? The start line is when you make it your goal and start training. The race is 26.2 miles, but your will train many more miles than that. You better enjoy running, or this will be a long miserable process.

It’s only a failure when you give up

“A failure is only a lesson, until you make an excuse.” – M. Jordan

If you are truly pushing your limits, you will encounter bumps in the road. There are two paths you can take accept defeat or learn from it. Your goal is always in reach if you believe it. History is full of examples, Lincoln, Edison, and Col. Sanders. If you have a moment, look up their stories. They had unbelievable persistence in the face of failure.

When we fail our minds will start to pay tricks with our motivation. That crack in the armor will let doubts creep in. We then rationalize these doubts, and start to talk ourselves out of our goal. These rationalizations are excuses, and excuses are weak. Excuses will sabotage all of the progress you made already.

My best strategy to combat failure and excuses is to decide I will meet me goal at the start of the process. Once you make up your mind, doubts won’t derail you. You are already know the outcome, you just need to put in the work.  Your results may not come on your original time frame, but with persistence they will come.

 

 

 

first triathlon, Fitness, mantra, marathon, motivation, triathlon

Kick in the Butt Monday – Easy Days

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Merry Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

Easy Day

 

The workouts that seem hard now, will soon be easy, if you keep training.  Maybe you can’t run a mile without stopping, or swim a 100M without be winded. Don’t give up, keep training, and soon your will be amazed by your progress.

I’m currently training for my fifth marathon. When I look back to the training for my first, it’s a night and day difference. My first 18 mile run ended in disaster. I had never run that far, and at mile 14 both of my calves seized, and my wife had to come pick me up.  That was a hard day for me. In my current training plan I have three 20 milers. I can complete them with little struggle. I still bring my phone, in case of disaster.

What workouts used to be difficult for you, that you can now complete with ease?

first triathlon, Fitness, mantra, motivation, triathlon

Monday Motivation – Don’t Just Think Act!

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Merry Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

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Don’t just think, act!

I am personally guilty of not following this mantra. I will anylize and over think what I really want until it doesn’t happen. This self sabotage is counter productive and borders on insanity. I don’t know if its fear of success or failure that causes this indecision. When I break this pattern and get into action, I feel better, and my life improves. I am in a constant battle with this resistance.

I know I’m not the only one. What thing in your life are you putting off, and over thinking? I’m not talking about putting off the laundry or getting your car inspected. What is it you really want, that you can act on now! Fear hates action. Take that first step toward what you want now, and the path will open. You have to take action right now, or the resistance will pull you back into indecision.

Let’s tie this into triathlon. If you goal is to complete your first race. Sign up for a race now. Are you an terrible swimmer? Sign up for a swim lesson. Don’t have a bike. Ask a couple friends, if they have one to lend. Most problems are caused by lack of resourcefulness, not lack of resources. Fight the resistance, act now, and take that first step.

cycling, first triathlon, Fitness, funny, lastminute, mantra, motivation, running

Monday Mantra – Best Day of My Life

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Merry Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

Best Day

Today’s Mantra:

 “Best day of my life”

This is one of my personal favorites. If you say this to yourself, and really mean it, you can’t help but feel better. This works fantastic in races. When you are really suffering, open up a big smile, and say “this is the best day of my life.” You may feel silly saying this as snot is running down your face, and you feel like road kill. If you are healthy enough to be out doing what you love, it is the best day of your life. Can each new day be your best day? I think so, if you want it to be.

cycling, mantra, motivation, running, triathlon

Monday Mantra – “This is What I DO!”

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Happy Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

This week’s Mantra:

“This is What I DO!”

tHIS IS WHAT I DO

I heard this mantra on a podcast over the weekend, and it resonated with me. When racing or training gets really difficult, and you want to quit, remind yourself, “This is what I do!” You decided to take on this challenge, because it’s who you are. The pursuit of this goal is part of your identity, and this is where you are supposed to be right now. It’s a great mantra to bring you back to the present, and trust your training.

Some Examples:

You’re out for a 10 mile run, and it starts pouring rain two miles in. You could turn around or you can finish the run, because “This is What You DO”

Life throws a sick child, extra work, and terrible weather at you, but you still get in your weekly training, because “This is What You DO!”

At your “A” race of the season, you are on PR pace, but starting to fade. You can slow down or you can power though. Remember all of the training and effort you put into this race. You are crushing this race, because “This is What You Do”

I run, because “This is What I Do”.

I ride, because “This is What I Do”.

I swim, because “This is What I Do”.

I succeed, because “This is What I Do”.

mantra, motivation

Monday Mantra – Everyday is a Special Occasion

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Happy Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

Special Occasion

” Everyday is a Special Occasion”

I know this sounds kind of corny at first, but stop and think about it. How often in our lives do we get stuck in a rut or routine, and life passes us by. Another birthday approaches and you think, were the hell did the last year just go? This was happened to me more and more as I get older. The problem is the older I get the less time I have on this planet. Time is the number one, precious , non-renewable resource we have. The good news is we get to decide how it is used.

Instead of getting stuck in that rut, we can choose to celebrate each day. We can be grateful for what we have. We can seek adventure in everyday experiences, instead of just going through the motions. This will take a bit more energy than just droning on like a zombie, but the pay off is immense.

Here’s a couple of small suggestions to make today more of an occasion:

  1. Take a different route to work
  2. Tell someone you care about how much they mean to you
  3. Dress up more than usual
  4. Eat lunch outside
  5. Map out a new loop for your run/ride
  6. Start something new you have been putting off until the right time

Leave a comment of something you could do to make today a special occasion.

first triathlon

Happy Holidays, Your feedback would be a great gift.

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This was my ugly Xmas sweater

Dear Blog reader,

Happy Holidays! If you were looking for what to give me, your feedback would be a great present.

I started this blog about a year ago to provide information, and motivation for new triathletes. Endurance sports have been part of my lifestyle for years, and I wanted to give something back. I’ve had some life changing accomplishments, and met awesome life long friends through endurance sports. I want to support others so they can get that amazing sense of accomplishment from completing something they though wasn’t possible.

There are many resources that are supposed to be for beginner triathletes, but the information presented can be intimidating. My goal is to break down what the new triathlete needs to know into easily digestible parts. Fear is what holds most people back from trying a triathlon. If I can fill in some of the unknowns that cause the anxiety, then I have done my job.

Over the past year we have highlighted some inspiring athletes. I’ve received some great feedback from new athletes that used this site to help out with their first tri. I want to help as many people as possible.

I’m planning the future for this blog and need some feedback.  If you are considering a triathlon, what are your biggest questions? If you are an experienced athlete, what were you issues starting out? Do you like motivational posts, or instructional posts? Any constructive comments would be greatly appreciated.

Thank you ans be well in the new year,

Shawn Buddenhagen

mantra, motivation

Monday Mantra – Travelling Well

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Happy Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

Travel Well

“It is better to travel well, than arrive” – Buddha

For me, this quote takes “life is a journey” to a new level. If that journey is pursued with the same passion as the goal, then the journey is more important.

If Buddha was an endurance athlete, he would say;

“It is better to train and race well, than PR”

Let’s take a marathon for an example. You train for 20 weeks for a one day event, in hopes of setting a PR. Race day comes and you were sick the week before, the weather sucks, and you don’t PR. Was all of that training for nothing? Not if you trained with purpose, and enjoyed the process. Think back to all of those long runs spend in the fresh air increasing your well being. You persevered when your legs were screaming to stop on the way to a new distance. Every time you head out the door to train with purpose, you are travelling well.

Fitness, mantra, motivation

Monday Mantra – Happiness, It’s your Job

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Happy Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

Happiness

Happiness is not an outside, it’s an inside job – Fortune Cookie

I received this message in a fortune cookie last week, and it resonated with me. Happiness is not something that just happens, it is a job. We are happy when we choose to be happy. When we choose to be happy, our actions follow. How you spend your time, who you surround yourself with, and what you focus on, have a significant impact on your happiness. How you make these choices is based on your decision to be happy.

Let’s tie this in to fitness, as this is a triathlon blog. Personally, I race and train for triathlons because it makes me happy. The exercise contributes to good physical and mental health. I love the triathlon community, as triathletes are supportive and always looking to improve. What I love most is signing up for a race, and having something to train for and look forward to. I may complain when the training gets difficult, but making that progress toward a goal makes me happy.

Fitness, motivation, triathlon

Monday Mantra – The First Step to Being Great

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Happy Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

This week’s quote:

“You don’t have to be great to start, but you have to start to be great.”

Great to start

Do you want to be great at something? Well, get started doing that thing. It’s often scary and uncomfortable to try new things. So, what? Everyone struggles when they start a new challenge. But, isn’t that when you feel most alive? New challenges force you to grow physically, mentally, and emotionally. As humans, we thrive when we are growing, and learning new things. Don’t let the fear of not being great at first keep you from taking on new challenges. Just get started, and if you love what you are doing, you will become great.