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Angela Joy Health & Fitness

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improvement

Transform Your Dreams Into Reality – One Step At a Time

New Year’s Resolutions – they are so cliche, aren’t they?

Or, are they actually a great idea! There are so many things in our lives that we wan’t to achieve, but we are often faced with unexpected commitments, tasks and obligations.

Goals become dreams, and dreams become distant memories in our minds. Why is this? Because we are TOO busy? If we are TOO busy, what are we doing with our time?

Watching a movie, taking a nap, going shopping – sounds very busy! If something is your goal, you will make time for it.

Therefore, this 2017 New Year I am challenging you to make your New Year’s Resolutions something worth making time for.

Transform your thoughts into dreams, and from dreams to wishes, and from wishes – to goals.

Let us take this opportunity of a new beginning to make things happen in our life. To stop and say, “This is not how I want this story to end.” Take charge of your life. Dump that excuse, “too busy.” Recognize that you do have the power to make whatever it is that you truly want to achieve – possible.

My New Year’s Resolution? I didn’t create a resolution per se, I created a list of 2017 goals ranging from; personal, career, financial, fitness, spiritual, and more. My favorite goal is to finish the USAT National Age Group Triathlon in a specific time. ❤

This will involve a lot of work – hard work. Therefore, there will be no time for, “I am too busy.”

What is your New Year’s Resolution?

I would love to hear the wonderful resolutions you have in mind! Share below!
Have a happy, healthy and safe New Year ❤

new

❤ Wishing you love, joy and blessings,

<Angela Joy

 

Appreciate Who You Are Today

Appreciate who you are today, and what it took for you to get here. 

As I crossed the finish line of my second triathlon the first thoughts that crossed my mind were, “What was my time?” “Whats place did I finish in?” “Did I beat my time?”

wearsafe

This in unfortunate because I had such a great race and I was not taking the time to appreciate my experience, recognize how fortunate I was to even participate in the race, or express my gratefulness for the training the I had done over the past several months.

Instead I was ready to put myself down, sabotage my results, and only focus on the negative aspects of the race.

Yes, if you are trying to improve it is important to recognize your weaknesses and work to improve them. However, it is not healthy or beneficial to dwell over the negatives without giving recognition and value to the positives.

triathlon

Though I did not finish at the time that I had anticipated or the rank I was hoping for, I did pretty awesome.

My greatest strength of the race was the run, the second was the bike and the third was my transitions.

My greatest weakness was the swim.

Now that I have recognized my strengths and weaknesses I will examine the how and why?

The Swim: 1/2 mile – time 25:06 – 203rd place
– I finished it!
– The water was clear and beautiful
– I became very anxious
– I was not prepared to swim for that long of a distance (1/2 mile)
– I was not prepared to swim that fast
– I was not prepared to run in the water and then swim

Therefore, I learned that:
– I need to practice a racing start
– I need to learn to swim well with others around
– I need to practice sighting the booeys
– I need to swim longer with periods of speed
– I need to swim more often (3 times per week)
– Most importantly, I need to become comfortable swimming in the water

The Bike: 11.5 miles – time 40:44 – about 16 mph – 48th place
– I made up for the (significant) lost time in the swim
– I passed at least 50 people
– I loved the downhills, they were a lot of fun!
– The views were very scenic and beautiful!
– The women racing were all very kind and encouraging
– Picking people in front of you and then making it a goal to pass them is very helpful

I learned I need to:
– Learn how to effectively change gears (how, why and when)
– Cycle faster and more efficiently
– Learn how to effectively pass in a race (proper bike etiquette)
– How to properly fuel and hydrate on the bike
– Get a good racing bike (for sure)
– Preparing my mind for the run
– Save my legs for the run

The Run: 3.1 miles – time 23:09 – 6th place
– I did fantastic! I ran 3.1 miles in 23 minutes, which is not my best time, but I am happy with it after having swam and biked
– I passed another 50 or so women
– I felt awesome running! I ran strong and effortlessly.
– I had fun and got into a comfortable racing rhythm
– I did not get hurt, which was great because we ran through trails

I learned I need to:
– Practice running after biking (pre-planned brick workouts)
– Improve my speed and running economy
– Prepare for the run mentally
– Give some more time to cycling and swimming while maintaining my running ability 🙂

appreciatte

Overall, I am appreciative that I was able to participate in my second spring triathlon race.

Though I did not finish where I would have liked to, there is a great deal of room for improvement.

I learned that I need to take the strengths that I have, recognized the weaknesses, and most importantly appreciate where I am.

Six months ago I knew nothing about triathlons and was intimidated to get into the water. Today, I have completed two sprint triathlon races, one of which included a half mile open water swim (something I never thought I could do) and I ended up finishing 41st in the race and 5th in my age group.

Yes, I do want to improve. Yes, I want to be faster. Yes, I want to become a better, faster and stronger athlete.

All of these goals take time. They must be recognized as goals.

appreciate-now

The only way to achieve a goal is to recognize where you are right now (your starting point), create a plan, and finally begin taking steps to achieve your goal.

Anything worth having is worth waiting for. You will appreciate something much more if you spend time working hard to achieve it. You are worthy of greatness, you just need to allow yourself time to get there.

Nobody become a pro-athlete overnight. Everything in life takes time.

Appreciate where you are RIGHT NOW, then take steps to move towards where you want to be. You will get there – at the right time, the right place, and with the right people.

value
❤ Wishing you love, joy and blessings,

Take some time and appreciate yourself for where you are right now.

-Angela Joy

Training Workouts to Increase Speed and Endurance

By: Angela Joy

As a runner, it is only natural to come to a point where you want to see improvement.

Some runners seek to run further distances while other runners seek to run at faster speeds.

Regardless of your goal, I have listed below several types of workouts to incorporate into your training routine to improve your overall speed and endurance.

Running

Image taken from talkfeed.co

TRAINING TIPS
One of the best ways to increase your speed and endurance is to create a change in your current exercise routine.

Several well-known workouts that improve speed include the fartlek run, the tempo run and interval training. Workouts that will improve endurance include long distance and hill workouts.

Each workout has its own challenges that will build strength, ultimately improving running ability.

Speed

Image taken from: realbuzz.com

SPEED WORKOUTS
The fartlek, tempo and interval workouts are each different forms of speed runs.

Personal trainer and running coach Jenny Hadfield, better known RunnersWorld.com’s Coach Jenny, explains the differences between the three.

The fartlek run is defined by its Swedish meaning, speed play.

Ms. Hadfield explains a fartlek run as an unstructured workout that varies between moderate to difficult running paces, for different amounts of time.

While completing a fartlek workout, the runner can alternate between faster and slower speeds for short periods of time – such as to that tree or to that sign – followed by slower recovery pace.

“The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace,” Ms. Hadfield stated in a RunnersWorld.com article.

The fartlek run is a stress-free enjoyable run that will improve speed, stamina and mental strength, Ms. Hadfield explains.

The length and speed of the workout and should depend on personal running ability and goals.

An interval workout is quite similar to a fartlek run, however it does include structure.

During an interval workout the athlete will transition between intervals of fast and moderate running for set amounts of time, Ms. Hadfield stated.

An example of interval running is to run for five minutes as a moderate pace, followed by an increase in speed for 30 seconds, consecutively for 20 to 30 minutes.

Interval training transitions between low and high intensity. The result of this form of exercise is increased endurance and strength, creating increased speed and running ability.

Interval training is also known for its ability to aid in weight loss due to the increase and decrease in intensity.

The third form of speed training is the tempo workout.

The tempo workout consists of a warm up, followed by a high intensity speed run without rest, and completed with a cool down.

Ms. Hadfield compares the workout to an Oreo cookie. The warm up and the cool down are the cookie, the increase in speed is the cream in the middle, she explained.

A tempo run is often completed by an athlete either once or twice a week, due to its difficulty level.

The average duration of a tempo run is to maintain a high intensity pace for 20 minutes. The length of time the athlete will run should be determined by on athletic ability.

In my training experience I have found that incorporating a tempo run every week, or every other week, makes a large impact on running speed and endurance ability.

If you are new to running, it is best to begin with fartlek runs followed by slowly easing into interval runs and once you are fully prepared, beginning to incorporate a tempo workouts.

Through each form of training, the athlete will see improved speed mental strength, endurance and improved performance.  

Long Distance

Image taken from: popsugar.com

ENDURANCE WORKOUTS
Aside from speed workouts, runners can also the incorporate long distance and hill workouts.

These runs are challenging which often causes most people to shy away.

One of the most common reasons runners will shy away is due to lack of confidence and fear.

If you are a short distance speed athlete a long distance run by seem ridiculous.

However, increasing distance will increase endurance, creating the ability to withstand a faster pace for a longer period of time.

A long distance run does not have to be 10 or 20 miles.

Long distance can mean a variety of distances to different people.

Beginners may see three miles as long distance, while an experienced runner may see 26 miles as a long run.

The key here is to increase distance to your current workout – wherever that may be.

The long distance run can be done at a slow or moderate speed – depending on athletic ability.

A hill workout is one that is common among more serious, dedicated runners.

Running up a hill allows the body to utilize different muscles than when running on a flat distance.

This effort can be much more difficult for runners, which is what builds strength and endurance.

One form of hill training is known as the Jack and Jill run. The run consists of going up a hill at a fast pace and coming down the hill at a slow, recovery pace.

Incorporating hill runs into your training routine will create confidence as a runner. It is will also build new leg muscle, ultimately improving running ability.

Both of these workouts are great to incorporate in an exercise routine. They break up the monotony and can be both rewarding and enjoyable.

WHERE TO BEGIN
A new workout, such as the ones explained in this article, should be incorporated into a training routine once or twice a week. Anything more may cause injury.

Choosing the type of run that you would like to incorporate into your running routine will depend on the type of workouts that you enjoy, your fitness level, and your fitness goal.

Be sure that when incorporating a new form of running you stretch properly and give your body adequate rest.

Important: To avoid injury, remember that any new exercise will create new stress on the body which must be fully recovered from with rest, proper nutrition, and stretching.

Tofu and kale

Stretch

Image taken from: espn.go.com

MOTIVATION
To motivate you to push harder and run faster during your next workout, refer to one of Oprah Winfrey’s greatest quotes: “Running is the greatest metaphor for life, because you get out of it what you put into it.”

Your outcome will be determined by your efforts. The more you try, the better you will become – each step at a time.

Motivation

You can do this!! 

Run motivation

I thought this was cute 😉

Angela Joy: If you give these workouts a try, let me know how it works out! I am doing a tempo run today for 30 minutes — I am ready 🙂 

-Angela Joy

Originally published in Night & Day Magazine

A little organization & positive reinforcement can make a world of difference

By: Angela Joy

What does your work space look like?
Does it promote productivity? Do you feel motivated?

Each office has its own look and feel, depending on the type of profession, office space/location and person’s interest.

What every office may need, regardless of its look and feel, is some needed organization along with a taste of positive reinforcement.

Angela Joy’s Wall of Motivation – alongside a clear and organized workspace

Organization&Positive Reinforcement

Organization:

The photo above is an example of my current desk/office space.

All of the notes, paperwork, and books have been removed – only allowing items that I am using at the moment to remain.

Items, books, and paper work that were previously placed on the desk have been removed and organized in folders.

Now that my workspace is clear and organized, I feel refreshed and prepared to work.

More often than not people do not take the time to clear their workspace – leaving scattered paper work, pens, notes and to-do lists.

The result of dismissing time to organize your desk may lead to unproductivity, confusion, stress and aggravation – without you even realizing it.

Careerbuilder.com states that the benefits of an organized desk/office include:

  • Increased efficiency
  • Reduced stress levels
  • An enhanced image at work
  • The ability to retrieve forgotten/lost items
  • The opportunity to gain a sense of accomplishment

Information obtained from:  http://cb.com/1FQDyP2

Shape.com, also agrees. The health and exercise magazine printed a recent article proving the same facts: http://bit.ly/1DC4Tl1

If you are facing issues with lack of organization in the workplace, refer to TimeManagementSuccess.com, where they have provided tips for you to get organized and achieve ultimate productivity: http://bit.ly/1ACLnoX

Positive Reinforcement:

While organizing my new workspace I thought about different ways to decorate the area.

Have you ever heard that if you surround yourself with good people you will become a good person?

Well in deciding how to decorate the space I thought why not surround myself with encouraging and inspirational quotes?

As a result I began researching some quotes that are important to me and began collecting them. Over time I acquired enough of them that I started printing them to place on my wall.

The photo above shows the quotes I have placed at my workspace, I also placed quotes and encouraging words all throughout my bedroomtherefore completely surrounding myself with encouragement in every direction.

While placing these notes throughout my room I then decided to write down my weekly, yearly and life goals.

I then taped my goals next to my calendar, mirror and next to my door.

The goals are a constant reminder of the plans, dreams and hopes that I am working towards each day.

This effort has been extremely beneficial for me. Each time that I feel down I subconscious read the notes in my room while getting dressed or putting on makeup – and my mood and perspective is automatically changed.

I advise everyone, no matter how successful or not successful that you are to try this exercise.

We all have goals and hopes in life and it is important to remember and work towards them each day!

A  quote to get your own “Wall of Motivation” started is this:

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
-Harriet Tubman

-Angela Joy

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