Workout Reflections Feedback

On October 25th I did a blog entry called Workout Reflections. I received quite a few responses and with the authors’ permission I wanted to share them with you. As we close out this year and prepare for a new one I hope the words of wisdom below will inspire you. Thank you to everyone that shared.
Did you mean to send me something and never did? Here is a second chance to help motivate and inspire – you can post your comments directly on the blog. www.ralphsclubsportblog.blogger.com
A quote I love, “Life begins at the end of our comfort zone”.
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I agree with your list, but I have one big overriding principle that I follow and that is: Make it fun! For me, if it is a “work”out, I won’t do it. It has to be a “fun”out! That’s one of the reasons I am such a big fan of Group Fitness. I want to be entertained while I exercise, or I want to do the entertaining. Pam
Pam Ryan l Group Fitness Director FRE
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Hi Ralph:
I just read your email about your workout reflections -- very interesting and true!

I used to run and keep track of workouts, miles, etc. Then life got in the way...
Looking back, I felt the best I ever have when I was focused and kept to a training program.
That said, I have made a commitment to help and partner with another instructor to train and run a half marathon with her next April. One of our members who takes our classes and is a good friend (also seasoned runner - 3x Boston Marathoner, Nike sponsored runner, etc) has agreed to coach and train us.
We are taking it from ground zero and building up our miles each week. Though the goal is a number of months out there, keeping our eye on that goal is itself motivating!
Having a running partner that I committed to (admittedly somewhat hesitatingly), has put us both on the path!
Lastly, we both have told people that we're doing this! Yikes!
Letting others know about your goals and having them rally for you is indeed motivating. Can't back out now!

We'll keep you posted on our (slow and steady) progress!

Thanks for sending your email -- just the right inspiration at the right time!
Sue Geyer – Group Fit Director RCSWC
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Things that keep me consistent with exercise...
1. Sense of accomplishment... I like the feeling of pushing myself and sometimes overcoming physical pain.

2. Training for sport... I wouldn't have fun on the mountain unless I was in solid physical condition.

3. Training for the mind... Consistent workouts equal positive attitude.
Jarod Cogswell ORG
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Ralph, thanks for your list. Mine is a little different and I don’t log a thing. I may start. I do stretch more and more and lift some light weights after I ride in the morning. But I have not yet built in a day to cross train. That is one of my goals for 2011.

1. Create a routine and stick to it. Every evening before my weekday rides I set out my clothes in the laundry room so I can get dressed and not wake up my family. I wake up at 5am, boil water for my coffee and oatmeal, eat and drink, put air in my tires, and layer up. Same routine every day for about a year. A special note however is do - not - let the routine get in your head, if you have to substitute honey nut cheerios for oatmeal because you are out, deal with it. But never run out of coffee.
2. Get a Buddy. During the week I ride with the same Dude: rain, shine, holiday whatever – he counts on me to be on time and ready to ride and I count on him for the same. If you want to wimp out you get the guilt.
3. Have good equipment. Whatever your sport invest in good quality stuff for your exercise. Bikes, shoes, clothes, hats, watches, water bottles, camel backs, gloves, shorts, tools, etc. all help your experience. Don’t let the cold or it being dark stop you - get warm clothing and a bright light.
4. Workout early. I start at 5:30am on Monday, Tuesday, Wednesday & Thursday. Get it done and go one with your day, I have too much going on during the day and after work to carve out the time consistently. It took awhile but I found out that mornings work best and I look forward to it, almost every day.
5. Sunday morning social fun workout. I mountain bike rain or shine every Sunday with a larger group of folks for about the last 5 years. We ride local, Marin County, Santa Rosa, Napa all over. We leave early and are back with our families by noon. We always ride for about two hours and have two beers after the ride, I look forward to those 3 or so hours all week.

Kevin Cabral l Sales and Marketing Director WC
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Workouts are a big part of my social life. I look forward to them all day. Thanks, Ralph.
Audrey Rozell Aquatics Director CSO