August 28, 2025 • 45 mins
In this week’s solo episode, I’m diving into a concept that doesn’t always get the spotlight it deserves—integrity. Not just in the big, moral sense we usually think of, but in the everyday choices we make as runners and humans.
At a recent business retreat, I had some big “aha” moments about how keeping (or breaking) small promises to myself connects directly to integrity. And honestly? I realized I had some breakdowns in this area that were holding me back. Maybe you’ve felt that too.
Here’s the truth: integrity is the foundation for progress. When we follow through on the little things—showing up for an easy run, fueling well, going to bed on time—it builds trust with ourselves. That trust turns into momentum, which turns into results.
In this episode, I’ll share:
✨ Why integrity is so much more than just “doing the right thing.”
✨ How those tiny promises we make (and often dismiss) are shaping our running journey.
✨ My own struggles with integrity and what I’ve learned from them.
✨ Practical ways to strengthen integrity—like practicing radical awareness, starting small, and quickly recommitting when you fall off track.
✨ How to celebrate the wins (big and small) while still being honest about where you need to grow.
My hope is that this conversation helps you see integrity not as pressure or perfection, but as an empowering tool you can use to create the results you want—both on the run and in your life.
Because when you live and run with integrity, you build confidence, consistency, and joy that lasts. 💙
01:22 Defining Integrity in Running
02:29 Personal Stories and Realizations
04:19 Integrity in Training Plans
05:15 Practical Examples of Integrity Breakdowns
06:56 The Impact of Small Breakdowns
08:50 Reframing Integrity and Shame
15:23 Applying Integrity to Running and Life
23:47 Handling Unexpected Delays
24:36 Staying True to Your Training Plan
25:59 Balancing Integrity and Flexibility
28:30 Personal Anecdotes and Life Challenges
31:50 Radical Awareness and Self-Audit
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Angie (00:01):
How many times have you told yourself, I'll run in the
morning and then you end uphitting snooze?
Or I'll start strength trainingnext week, but never actually
make that happen.
We've all been there and lastweek I had a huge breakthrough.
I was at a business event and wewere talking about how these
little promises that we make andsometimes break to ourselves
(00:22):
really connect to one of thebiggest values that we talk
about, which is integrity andhow integrity plays a huge role
in the results that we get inour running and really in the
rest of our life.
So today we're talking aboutintegrity.
I'm gonna ask you some questionsand, and they might feel a
little confrontational, but I'mhere with love and I'm here to
help you realize maybe thosetimes that you do have a
(00:43):
breakdown in, in, in integrity,because I know I found a lot of.
Results and examples in my ownlife that I wasn't even aware of
and how that is going toactually help you become a
better runner.
So let's dig in.
(01:22):
What's up, runners?
Welcome to the show today.
It's a solo episode.
You get solo, Angie today, andI'm so excited to talk to you
about this topic So last week Iwas at a business retreat.
The topics that we were talkingabout, kind of all centered
around this idea of authenticityand how we can be more
authentic.
And one of the topics that cameup that really resonated with me
(01:42):
personally was integrity.
Now I consider integrity one ofmy top core values.
So you can imagine my surprise,like if you were to ask me, you
know, before this event, if Iwas a person of integrity, I
would be like, yes, of course.
Like my word is very importantto me.
And when I tell you I'm gonnado.
Something.
I do it like I'm a person of myword.
(02:04):
So you can imagine my surprisewhen I started to realize all of
the times where I wasn't keepingmy word oftentimes to myself,
sometimes to others, butoftentimes to myself or when it
was to others, it was like, oh,it's just this like little thing
that wasn't that big of a dealthat I just justified.
And I started to have a lot ofreally interesting realizations
(02:26):
around this idea of integrity.
And so I really wanted to comeon and talk to you about this
today because integrity is oneof those big things that we
often think that we have and wemight not realize those areas
where we are having integritybreakdowns.
And I wanna start, before wejump into any of this in the
(02:47):
episode, by reassuring you,there's nothing wrong with you
if you have breakdowns in your.
Personal integrity.
We all have breakdowns inintegrity, and I will be the
first person now to tell youthat I do too, even though I
didn't realize it.
And if you, like I said, if youin the intro, you know, if you
(03:07):
would've asked me, I would'vetold you.
Yeah, no, I'm a person ofintegrity.
I keep my word.
But I was realizing, or what Istarted to realize were all
those little times that I kindof let myself off the hook and
how those little things canactually turn into bigger things
down the road.
So as you listen to thisepisode, it might feel a little
confrontational.
(03:28):
It might feel you might, youmight feel yourself having like
some defensiveness pop up and Iknow that started to come up for
me as well, and I would just.
Ask you to keep listening withan open mind, because I'm here
to tell you that you don't needto have shame.
This is a spoiler alert.
Okay?
This is like one of my biggestrealizations around it, um, was
that you don't have to haveshame around this, that these
(03:49):
breaks in your integrity arereally just opportunities for
growth.
And the whole point of thispodcast and everything that we
do here at Real Life Runners isto help you find those ways that
you can grow and continue toimprove in your running and in
your life and in all the things.
And part of that is really.
Sometimes getting brutallyhonest with yourself and that
radical honesty and reallylooking, being radically aware
(04:12):
of what's going on in your lifeis the first step.
So let's start by just talkingabout what is integrity.
So a simple definition ofintegrity is doing what you say
you're going to do, right?
Being the kind of person thatyou say you are.
That means doing the things yousay you are going to do.
And it also means when you aregoing.
(04:33):
To do them like doing thosethings when you say you're going
to do them.
And I think that's one of theareas of small breakdown that
I'm gonna go into a little bitmore detail.
So if you're on the Real LifeRunners team, you know that
during our coaching call lastweek.
I talked about this because, youknow, one of our members came on
and asked a question aboutnutrition.
And so I shared this storybecause she thought she was
(04:54):
getting enough protein in, and Isaid, well, but are you really,
like, she said, I'm trying toget enough protein in, and I
said, well, are you or are?
Aren't you, right?
Like there's really no suchthing as try going back to Yoda,
right?
Do or do not?
There is no try.
Like are you doing the thing orare you not doing the thing?
And that's really what it comesdown to.
Integrity.
Like are you doing the thingsthat you say you're going to do?
(05:15):
So for example, to relate thisto running, if your plan says,
okay, you need to run threetimes a week, or you need to
strength train three times aweek and you skip your strength
sessions, that's a break in yourintegrity.
Right.
If you promise yourself thatyou're gonna fuel properly after
your run, but end up grabbing acoffee instead of getting those
(05:37):
30 grams of protein in, that'salso a gap in your integrity.
And so we, I want you to thinkabout integrity as a training
plan.
Okay?
Right?
Like if you think of yourtraining plan and your, your
integrity, like a training plan,every missed session is like a
missing brick in the foundation.
The house still stands, but it'snot as strong as it could be.
(05:59):
Every single training sessionthat you do adds to your
strength, adds to yourendurance, adds to that
foundation, and if you'reconstantly skipping sessions, or
maybe you're just skipping thethings that you don't really
like to do that much, right?
But those things are in yourplan for a reason.
Maybe that's a reason that youhaven't gotten on a formal
(06:19):
training plan yet.
Maybe you're someone that justlikes to go out and run and you
don't really like to follow aplan.
Ask yourself, is it becauseyou're afraid that you're not
gonna follow it?
Is it because you're afraid thatyou might miss some of those
sessions and then you're gonnafeel bad about it?
And I'm here to tell you,there's nothing that you need to
feel bad about.
These are just things that weneed to be aware of because
(06:40):
these are areas of growth,right?
And that's such a beautifulthing.
So.
When we have these breakdowns inintegrity, these are areas that
we can look to in order toimprove upon, which is so
fantastic.
Right?
So for me, I know that when Inoticed if I ever had a
breakdown in integrity, I wouldsee it as like a, a major shame,
(07:04):
right?
Like, I was ashamed that Iwasn't doing the thing I said I
was gonna do, I wasn't being thekind of person that I said I was
going to be.
And I had a lot of shame aroundthat.
And so I, there were a lot ofthings that I just kind of chose
not to look at.
And so one of the things and Ithat I realized last week at my
business retreat was a lot ofthe little subtle breakdowns,
(07:25):
the little things that I kind oflet myself off the hook for.
So for example.
I say I'm gonna be there.
This is actually one of thethings that happened last week
when I was at this retreat.
So, um, I stayed at a, adifferent hotel from where the
retreat was actually being held.
And so I was kind of happy aboutthis.
Well, number one, I booked thishotel on points so I didn't have
(07:47):
to pay outta pocket for thehotel, which was amazing.
And that's thanks to my friendwho taught me about traveling on
points.
Go.
Go check her out.
Her name is Kelly Butler and youcan find her on Instagram at the
Points Maven.
That's her Instagram handle, thePoints Maven.
Um, but she's teaching me allabout how to travel on points,
so this was super cool because Igot this hotel for free.
You know, I booked on points.
(08:08):
Um, so I got to walk to theretreat every morning, which I
saw as a benefit, right?
'cause I knew that I was gonnabe sitting in these retreats all
day long.
You know, we sit for a very longtime, like eight plus hours a
day.
So to have that extra movement,I was actually seen as a good
thing.
So, um, I told my friend that Iwas going to meet her at her
(08:28):
hotel at 7 45 so that we canwalk from her hotel over to the
retreat hotel.
That meant that I had to leavemy hotel at, I mean, the goal
was to leave at seven 30.
Okay.
Because I, I checked it out onGoogle Maps to see how long the
walk was, and Google Mapssuggested that, I think it was
like a, a 17 minute walk or so.
I was like, okay, I coulddefinitely do that in 15
(08:49):
minutes.
So instead of leaving at seven30, like I thought would be a
good idea.
I ended up leaving my hotel atlike 7 36 or 7 37.
So I had a pretty good ideathat.
I was not gonna be able to makeit there exactly by 7 45.
'cause I don't think I couldturn like a 20 minute walk or a
17, 18 minute walk.
I forget exactly what Google Mapsaid into an eight minute walk,
(09:11):
right?
That would require a little bit.
And I had a backpack, right?
Because I wouldn't have mindjogging there for a little bit.
Um, but I had a backpack and Ihad all my stuff with me for the
day.
So I texted her when I wasleaving the hotel and I let her
know that I was leaving thehotel, but I didn't tell her
like when I was going to bethere or how late I was going to
be number one, because I wasn'tsure, but also because I felt
(09:32):
bad that I was leaving late.
So I ended up showing up at herhotel at seven 50, so I was five
minutes late.
Which, and she was like, oh no.
And I, I walked in, I said, I'mso sorry I'm late.
And she of course said, no, nota big deal.
It's all good.
And then we walked from herhotel over to the retreat hotel
and it was fine, right?
Like, she didn't seem upset orseem mad or anything like that.
(09:53):
So it was like those littlethings had this not had, you
know, been brought up like thatday.
It was so interesting that ithappened that morning, right?
And then we kind of got intothis whole integrity
conversation that day.
But I, I felt a little bit badabout it for being a couple
minutes late, but I was like, ohyeah, it's, it's really not that
big of a deal.
Right.
So how many times do you letyourself off the hook like that?
(10:16):
Because I know I do it for surebecause I tend to not always be
on time, but I'm never verylate, right?
Like, so time is definitely anarea that I can improve upon in
this way.
Um, so when I say that I'm gonnago be somewhere at a certain
time.
Often, not always, but often Iam like two to five minutes
(10:38):
late.
Like it's not very late andnobody really cares.
Nobody ever says anything, butmaybe people do care.
And actually I, I shouldn't saynobody cares'cause my husband
cares, Kevin cares.
I know he's not on this episodewith me, but.
It stresses him out.
And I've kind of brushed it offin the past thinking, you know,
it's not a big deal.
It's only two minutes, or it'sonly five minutes.
(11:00):
Like we're never 15, 20 minuteslate for things.
Um, but I realize in this wholeprocess, in this whole event,
how those little things do addup.
Because the little things likeskipping your warmup.
For your run, showing up fiveminutes late for a running date.
(11:20):
These small leaks add up becauseif you skip your warmup every
single time, that's gonna leadto stiffness and that's gonna
lead to a lack of mobility andthat can then down the road,
lead to injury.
These things stack up over time.
So if you skip your strengthworkout or if you skip like one
of the exercises in yourstrength workout because maybe
(11:42):
it doesn't feel great, so you'relike, you know what, I'm just
not gonna do that one.
That can lead to slower progressor an injury because now there's
a hole in your training.
If you're on the real liferunner's team and you're
following one of our plans.
You know, all of those exercisesare very intentionally
programmed.
I do not just give you exercisesfor the sake of exercise and not
(12:03):
all strength training is createdequal.
All of the strength programsinside the Real life runners
team are created intentionallyto address the exact muscles and
strength and stability needs andpower needs of you as a runner.
And so if you're skipping, youknow what?
I don't really like doing jumps.
I don't really like doing, youknow, the hops on this plan,
(12:27):
then you're missing out on theplyometrics aspect of things.
And though that plyometricsaspect is what help is going to
help you create power, it'sgonna help you create more
elasticity and springiness ofyour tissue.
It's gonna help build resiliencein your tissues.
And now you're just missingthat.
Or maybe you're.
Not getting as enough of that asas you need, and that can lead
(12:48):
to injury or that can lead toslower progress.
Maybe you're someone that cutsyour run short.
You're like, oh, it's not a bigdeal.
Like it's only 4.9, not five, orit's only 4.7, that's close
enough to five.
And you're right.
If it's one run, not a big deal.
Right.
We have to be careful herebecause there's a fine line
(13:09):
between.
Being in integrity and beingobsessive.
And if you are like, oh 4.98, Ihave to hit five miles.
Okay.
There's a whole aspect here thatGPS are often, there's a margin
of error.
So is 4.98 really 4.98 or isthat really 5.02 miles?
There's a, there's a margin oferror with these GPS devices,
(13:29):
right?
But if every single run that youdo, or the majority of your
runs, or 30% of your runs arecut short, that's gonna start to
slowly erode at your endurance.
If you're doing four milesinstead of five miles, that's
going to erode your endurance.
So you're maybe, you think, andI've even had clients say this
(13:50):
to, to me, I'm following theplan coach.
I'm coach, I'm doing it.
I'm, I'm following the plan, andthen I go and I look at their
training plan.
And they're not following theplan.
They're running on the runningdays, and maybe they're even
strength training on thestrength training days, but
they're not doing the strengthexercises that I have
prescribed.
And I've asked my clients there,and you, you, you clients know
(14:11):
who you are and I love you.
And there's zero.
Judgment around this, right?
But some of my clients say,well, I, I don't follow that
exact strength plan because Ilike the, the music and the
fast, faster paces of thePeloton workout.
Instead, I'm like, okay, but Ihave no idea what exercises are
in that Peloton workout, and ifthat's actually giving you the
(14:33):
things that you need as arunner, right?
And this is the thing, so you'renot actually following the
training plan.
Again, no judgment, no guilt, noshame.
Just awareness that you're notactually doing the thing.
You say that you're running,you're, yeah, I'm following my
training plan because you'rerunning three days a week, but
your weekly mileage is supposedto be 15 miles per week or 20
(14:56):
miles per week, and you're 10%under that.
Yeah.
That's gonna erode yourendurance.
So you're.
Doing part of the training planis really the truth, right?
And again, we have to be carefulbecause one run here or there,
one strength session, onewarmup, and we're gonna get into
this later when we talk a littlebit about nuance.
'cause there's nuance in all ofthis, right?
(15:18):
But what is the pattern?
That's really what we have tolook at here.
Because when we tell ourselfthat those little slip ups don't
matter, those little things,like for me, like being two
minutes late, that's not reallythat big of a deal.
I mean, there's, there's amargin of error.
Even though we all have GPSclocks now, we all know
basically exactly what time itis at all times.
(15:39):
But when we say that thoselittle training slips don't
matter, we train ourselves tonormalize being out of
integrity.
I'm gonna say that again.
When you're, when you have apattern of not doing what you
say you're gonna do, even ifit's little, even if it's.
One minute late or three minuteslate, or it's a quarter mile
(16:01):
short, or it's skipping astrength session.
If you notice a pattern of it,you are normalizing.
Being out of integrity andrunning is such a good place for
us to practice this for the restof our lives, right?
If you wanna be a person ofintegrity, running is a great
(16:22):
like playground.
For all of this, running is agreat playground for life.
You, you can challenge yourselfsafely in running, you can push
yourself out of your comfortzone, where in life it might
seem a little bit more scary,but in running you're like,
okay, let me play with this alittle bit.
So running is also a great placeto see where we're also letting
ourself off the hook wherethings are breaking down.
(16:44):
And again, just to reiterate,there's a fine line between
doing what you say you're goingto do and being obsessive about
it.
Okay.
This doesn't mean you can neverskip a warmup or even an entire
training session.
We just have to notice what areour normal patterns here and how
is that eroding?
Whatever it is I'm trying toaccomplish the results that I
(17:05):
want.
Right.
So how does this feel as arunner, right?
Kind of taking integrity andidentity together, because we
talk a lot about your identityas a runner, especially inside
of our program.
Inside the Running Reconnectedprogram, we talk about who you
are as a runner and how it isthat you wanna show up as a
(17:25):
runner and as a runner, you arealso an athlete and we need to
remember that, and we need toshow up and act like an athlete.
Are you acting that way?
Are you in integrity with yourtraining, with your nutrition,
with your sleep, and yourrecovery?
And your stress management andall of these things that play a
role in your athleticperformance, if you wanna
(17:47):
improve your running, all ofthose things matter.
So if you wanna call yourself arunner.
You notice that you'reconstantly breaking promises to
yourself about training, aboutfueling your nutrition, about
recovering.
Are you really showing up as therunner that you say you are or
(18:08):
as the runner that you want tobe?
And again, take the guilt andthe shame.
That's not what this is, thispodcast is for.
We're going to get into how allof this is going to work for you
and not against you, right?
But when we talk about ouridentity.
How does this tie in, right?
I say I'm a runner.
I say I'm a strong woman.
I say, I'm a person ofdiscipline.
(18:29):
Whatever identity you've givento yourself, how do your actions
either support that or erode atthat?
How?
Like your integrity, are youbeing the person that you say
you are?
Are you being the person thatyou want to be?
Because being out of integritywith training does not mean
(18:52):
you're not a runner.
So that's not what I'm sayinghere.
Please don't hear that, okay?
I'm not saying you're not arunner.
I'm just saying you've beenhanded an opportunity.
Running has given you anopportunity to realign with the
person you say you want to be,and that's what it's all about
here.
And that's what I was talkingabout before, about separating
(19:13):
integrity from shame, and thisis one of the big breakthroughs
and realizations that I had lastweek at this business event that
my coach helped me with becauseyes, I have a coach, I have a
business coach, he's amazing,and he helped me understand,
okay, a.
If I break my integrity right,my old pattern was when I
(19:35):
noticed a break in my integrity.
I used to feel shame about it,and then I, of course, I
wouldn't wanna look at itbecause no one wants to feel
that way, right?
And so instead of seeing thatbreak of integrity and linking
it directly to shame, he, heessentially helped to cut that
cord for me.
Help me to see that these twothings do not go hand in hand.
(19:59):
Just because you are out ofintegrity does not mean that you
have to feel shame around it.
And that was like one of thoselike mind blown moments for me
because I very often, I, I don'twanna say always'cause I don't
like using words like always andnever, but very, very often.
Would feel a sense of shame orguilt or negative emotion around
(20:23):
a lack of integrity.
So now, instead, and what heoffered to me that I'm now
offering to you is that.
A breakdown in integrity or alapse of integrity are those
little moments of where we'renot being our word.
We're not doing what we saywe're going to do.
These are now feedback.
(20:44):
These are now moments ofopportunity to grow and to
become more of the person thatwe wanna be.
We realize it.
We become aware of it.
We then set that intention oflike, okay, wait.
Hold on.
I wanna be a person of integrityand then we act, we take aligned
action towards that thing,right?
(21:07):
So instead of saying, oh, Iskipped my strength day, so I'm
just lazy, or I bailed on mylong run so I'm never gonna be
consistent, or, you know, goingdown these shame spirals, we can
instead look at these breaks ofintegrity and say, okay, I
didn't get enough sleep today,or I missed my strength session.
(21:27):
Why?
Why did that happen?
What led to that and what needsto change next time so that I do
follow through?
Right?
Missing one run is not going toruin your race, okay?
If you're training for a raceright now and you miss one run,
that is not going to affect yourrace at all.
(21:48):
Unless you pile shame on top ofthat and because then when you
feel shame, you're not gonna bemotivated to go out and and do
it.
This is the thing that I thinkwe get so wrong as humans, and I
do this all the time.
Well, I used to do this, Ishould say, I shouldn't say I do
it all the time'cause I've donea lot of correcting self
development throughout theyears.
Years.
But I used to think that, okay,I can just, if I feel bad, like
(22:13):
I can't feel content or I can'tfeel satisfied because then I
won't.
Do the thing that will help meget better.
And what I've realized is it'sthe opposite.
We can't shame and guiltourselves into improvement.
When we feel shame and we feelguilty, we end up going
downwards.
We don't do the things like wemight be able to like grit our
(22:33):
teeth and just willpower throughfor a short amount of time, but
it's definitely not going tolead to any sort of long-term
sustainable change.
What is is realizing, okay,there's a breakdown here.
How can I use this asopportunity?
So next time when that strengthsession hits my calendar, I am
(22:54):
going to do it.
I'm going to make sure that Ischedule time into my calendar
so that I know exactly when I'mgonna do my strength session, or
I know exactly when I'm gonna domy run.
I am going to wake up fiveminutes earlier so that I can
leave my house five minutesearlier so that I can get.
To my run on time so that I'mnot making my running group wait
for me.
(23:14):
Right?
How can I get better?
Because if we pile shame on topand top, that's gonna lead down
the road to continuing to, torepeat those patterns and then
possibly quitting altogether.
And we don't, we definitelydon't want that, right?
So.
What does integrity in runningand strength training and just
(23:36):
your overall health and fitnesslook like?
It looks like showing up on timefor your runs, most of the time.
Things that you can controlversus things that you can't
control.
We have to keep that in mindtoo.
If you leave on time and you'resupposed to be there and then
you end up hitting a bunch oftraffic, that is something
that's out of your control.
That is not necessarily a, abreak in integrity.
(23:57):
However, if you do realize thatyou're going to be late, text
your running buddies and letthem know.
As soon as you know, let themknow.
And that's the other thing too,is it's not like, okay, I, I'm
out of integrity then.
Well now that, that sucks.
And that's just, that's justwhat it is.
Right.
At the point when you realizeyou're out of integrity, you can
(24:17):
then say, okay, what can I doabout this right now?
Right?
Can I text somebody and let themknow that I'm going to be late?
Can I, uh, reschedule mystrength workout to some, uh,
another time later in the day oranother day this week?
Is there something that I can doand is a good idea for me to do
also?
Right?
It looks like doing the warmupin the mobility, even when
(24:39):
you're tempted to skip it, itmeans following through on the
strength session, strengthsessions you say you're going to
do and following the strengthexercises that are in your plan
if you're working with a coach,right?
Because if you're working withany coach, whether it's us or
any other coach out there.
I highly doubt.
I know we definitely don't dothat, and I doubt that there's
(25:00):
any other coach out there thatjust throws random stuff at you.
Most coaches really genuinelycare about the success of their
athletes and their programmingthings very intentionally.
So if you choose to work with acoach, do what your coach says,
right?
How can you expect to get theresults that you want if you're
not doing what your coach says?
(25:22):
Pause.
I'm gonna leave a a long pauseright there, right, because it's
really important.
So do what?
You say you're gonna do, do thethings on your plan.
Okay?
It means eating the protein thatyour body needs after training,
not just the convenient snack.
Sometimes things happen and youdon't have the protein right
there and readily available.
(25:43):
So yes, it is easier to grab asnack or it is a better idea for
you to grab a snack versusgrabbing nothing.
Okay?
But plan, pre-planning, right?
Setting yourself up for success.
And here's another thing that.
Integrity looks like integrityalso looks like taking an off
(26:04):
day when your body needs itinstead of just pushing through
because your schedule says so.
So make sure you hear me here.
This is super important becauseI know I just said in a couple
breaths ago that integrity lookslike doing the things on your
plan, and which is a truestatement, and it's also
(26:26):
integrity also looks like.
Listening to your body, honoringyour body, and adapting your
schedule accordingly.
Life is not perfect.
You are not meant to be perfect.
You are not going to follow yourtraining plan perfectly, 100% of
the time.
That's totally okay, and it doesnot mean you're not in
(26:47):
integrity.
Okay.
What it does mean is that it'sgiving you an opportunity to
adjust opportunity for growth,opportunity for listening to
your body, to gaining that selftrust with yourself that maybe
you're trying to develop in, inthis whole process.
Maybe that is the highest goal,is to love yourself and to take
(27:08):
care of yourself and to makeyourself more fit and sometimes.
We have to look at the bigpicture because sometimes taking
the off day is more in integritythan doing the the thing on your
calendar, just because it's onyour calendar.
This is where that nuance comesin.
It's not always black and white.
(27:29):
Integrity is not always blackand white, it seems like it is.
Right.
It would be much easier if it isbecause I just, I said
throughout at the beginning ofthis episode and throughout this
episode, integrity is doing thething you say you're going to
do.
That seems very black and white.
Either you did it or you didn'tdo it right, but we all know
that that's not how life works.
We all know that.
It's not that simple.
(27:51):
So it's about understanding thatyou can be a person of your word
and it's okay if your wordchanges as long as you are
staying true to yourself.
As long as you are staying trueto the person that you say you
are, and say the person that yousay you're going to be.
So if I tell you that I'm arunner and I'm an athlete, that
means taking care of my body.
We zoom out, right?
(28:13):
If we're zooming out, we look atthe big picture here.
The most important thing for meto do is take care of my body
and in order to, and buildmuscle and get stronger, right?
And that's what I wanna do.
So in order to do that.
I need to take appropriaterecovery and sometimes in life
things happen.
The number of people that havebeen at my house today between
(28:34):
insurance adjusters andappliance repairmen because yes,
those of you that have beenfollowing along, I'll give you a
little, a little tangent, littlelife tangent for you right here.
Um, yeah, so it's not enoughthat we had to rip out our
entire guest bathroom.
Because of mold.
I shouldn't say guests.
It's, it's the girls.
My, my two teenage daughters.
It's their bathroom.
Um, we had to, we had a leak andwe ended up having to rip out
(28:56):
the whole bathroom.
They found mold.
It was a whole thing.
Um, so I've had to openinsurance claims and as if all
of that wasn't crazy enough.
That's been going on for almosttwo months now.
And we just started thereconstruction today, so that's
been one of the things that hascome here.
So if you hear any like bangingor anything in the background, I
apologize.
(29:16):
I tried to use a sound filter,so I think we should be okay.
But, um.
Or dog barking because she'sbeen going crazy.
So today has just been one ofthose days where it's like, oh.
So in addition to all of that,'cause the reconstruction came,
the insurance adjuster cameback, um, and then, um, we also
had our dishwasher decided todie.
(29:37):
So now we have to get a newdishwasher as well.
So.
So fun, right?
Um, my mom was over and she did,gave me the whole, when it
rains, it pours, you know, shekind of laughed and I said, hold
on.
I don't like to think of it thatway.
I, I don't wanna think that, youknow, when one bad things
happen, it's just inviting allthe bad things to happen.
No, thank you.
That is not what I wanna bringin.
(29:57):
That is not the energy I want.
So I just told her I'm lookingat this as an opportunity for a
fresh.
Start, right.
A clean slate.
This is just, this is, um,shedding the old and bringing in
the new Right.
That's, that's how I wanna lookat it instead.
But, um, anyway, there's a lotof stuff going on.
(30:17):
So the reason I kind of got intothat tangent is there's things
going on that are kind ofstressful, right?
Quote unquote stressful.
It could definitely causestress.
So.
There are gonna be things that Imight have planned that I want
to do that aren't gonna fit inor that, you know, the insurance
adjuster ended up having tochange his time on me today, and
(30:39):
the reconstruction crew showedup this morning and I was, I
didn't know what time they weregonna be here.
So there were adjustments needto be made because real life
happens.
So it's not that.
I'm out of integrity.
If I miss something or if Iadjust something because again,
I'm zooming out.
I'm looking at the big picturehere, and I'm also noticing,
okay, with these extra thingsthat are happening, there might
(31:00):
be extra stress.
That affect that is affecting mybody.
So it might be a better idea forme to skip a training session
this week.
I'm, I'm not planning on doingthat yet, so I'm gonna see how,
how the week feels.
But if I'm feeling really tiredand really exhausted and really
worn out, then skippingsomething might be better for me
overall, we're gonna see, ormaybe taking a speed session and
(31:23):
downgrading it to an easy run.
Might be a, a good idea for mebecause that is in integrity
with my bigger, long-term goalsand vision of being a strong and
healthy runner and athlete andtaking care of myself and not
getting sick and not gettinginjured.
Okay.
So I'm hoping that makes sense.
I would, like, if I was on thecoaching call right now, I
would, I almost was like, doesthat make sense?
(31:44):
'cause I love to kind of getfeedback in real time from my,
uh, my clients.
Um, so things that you can do.
Number one is radical awareness.
Audit yourself.
Right?
Are you over promising becausethis is a.
A trap that a lot of us fallinto.
(32:06):
We say yes to so many thingsthat we end up over promising,
and there's no way that we canstay in integrity and do all of
those things.
Or if we do all of those things,we feel completely exhausted and
wiped out at the end of the weekor at the end of the month.
Right?
So are you over promising?
Are you thinking or wanting orsaying that you're going to
train six days a week when yourschedule realistically is
(32:30):
allowing for four?
It's important for you to getradically honest with yourself
and radically aware of yourlimitations because everyone has
limitations in their life.
We also have opportunities we tolook at those quote unquote
limitations and say, should Ilet this limit me?
Or, you know, do I wanna kind ofoffload some of this other stuff
(32:51):
to actually make time?
For my training and for the, thethings that I actually wanna do
here.
Okay, so audit that.
See where, what are you sayingthat you're gonna do?
And is it realistic for youright now in this phase of life?
And if it's not realistic, doyou wanna change what you say or
do you wanna change some of thecircumstances in your life to
(33:12):
open up the, the ability to domore of the training that you
wanna do?
Okay?
Because you can choose eitherone.
Another tip would be to startsmall.
Okay.
So like one commitment at a timeto see, okay, where am I
breaking down?
Where am I seeing a pattern ofbreakdown, and how can I change
(33:32):
that?
How can I commit to somethingelse?
So for me, I am committing tobeing more on time, being on
time.
And not letting those little twoto five minute windows happen.
So that might mean that I haveto leave five to 10 minutes
earlier than I thought I wasgoing to, and that might mean
(33:52):
that I might get somewhere earlyand that might mean I might
waste, quote unquote waste time.
This is one of the things Irealized is that one of the
reasons that I am late and ke ifKevin was here, he will, he
would confirm this with you.
Sometimes if I see, okay, I'vegot, I've got five minutes to
work with here, I've, I'm a verybusy person.
I like to be productive.
(34:13):
I like to get things done.
And so what will happen, whatI'll do is if I have a five
minute window, I'll try tosometimes squeeze in a 10 to 15
minute task into that window,which clearly does not work
right, and then ends up meaningthat, okay, now I'm not leaving
on time.
Now I'm late.
And so that, that kind of startsthe cycle and k to go.
(34:34):
I actually started to, um, touchon this a little bit earlier
about how it doesn't reallybother me, but what I did
realize is that it does botherKevin.
You know, it does really, and italso bothers our, my daughter,
especially my older one.
The younger one.
Um, it, it bothers hersometimes, especially if it's
for her, right?
(34:55):
She's, she's, uh, I've noticedshe's starting to pick up some
of my bad habits of like being acouple minutes late for things.
Um, so that's probably not goodeither.
So I do want to start fixingthis and not trying to squeeze a
10 minute task into a fiveminute window to then make
myself five minutes late becauseit's only five minutes, right?
Like, it's all these little waysthat we justify.
(35:16):
So notice where.
In your life, you're justifyingnotice where you might be having
these breakdowns in either timeor integrity time's an easy one
because I think that there's alot of things that will give us
the opportunity to let us knowlike how, what our relationship
with time is.
And it doesn't mean that you cannever be late.
To things, but it means if yousay you're going to be there at
(35:37):
a certain amount of time, at acertain time, that's when you
should really try to show up.
Um, or I shouldn't say try,right?
We already talked about thattoo.
See how I, uh, catch myself inthese things.
Um, because it's do or do not,there is no try.
So, um, the next thing I wouldsay would be to recommit fast.
So if you miss a session, don'tspiral.
(35:59):
Just get on back, get back ontrack tomorrow.
That's the key.
Don't let this become a pattern.
Never miss the second day unlessyou're sick or something like
that.
Of course, that's a differentstory, right?
But if you miss a session due tolife or due to a lack of
commitment or due to poorplanning, whatever it might be,
do not miss your session thenext day.
(36:21):
Never let yourself miss twiceunless you really need it, like
we talked about earlier, withrecovery and all that stuff.
Okay?
Um, so.
And then another thing that youcan do too is point out all the
good things, right?
Like we talked about, noticingthese breaks of our integrity.
(36:42):
But also notice when you do keepyour word, notice when you do,
keep those promises to yourselfand build that up too.
Right, because every single rerepetition that you do in your
strength training, every singlemile or kilometer that you run
out on the roads or the trails,is a promise that you are
(37:02):
keeping to yourself.
That is a kept promise.
That is proof that you are inintegrity, and integrity builds
strength.
The same way that training does,rep by rep, run by run.
Every time being on time.
After being on time, right?
(37:23):
Everything that you do in yourlife, you can either be building
up your integrity and being theperson that you say you are and
doing the things that you sayyou're going to do, or you could
be breaking it down.
So just start to notice it.
And then when you notice thosethings, start fixing it, start
(37:44):
changing it, start becoming moreof that person, because
integrity is the foundation ofwho you are in your life, in
your training, in your running.
And breakdowns are not failures.
They're not reasons for shameand for guilt, and for spiraling
into negativity.
They are feedback.
And opportunities for growth andevery promise that you keep to
(38:08):
yourself, even showing up ontime for your run, even hitting
the mileage that's on thetraining plan, you might think
it's not a big deal.
It's a big deal because thatstrengthens your identity as a
strong, consistent runner.
So don't only pay attention tothe times that you missed.
Pay attention to all of thetimes that you actually followed
(38:31):
up, that you actually showed up,that you actually followed
through with yourself.
So.
This week, choose one trainingrelated promise to honor to
yourself.
Maybe it's your warmup.
Maybe it's five minutes ofmobility before bed.
Maybe it's your strengthsession.
Maybe it's your bedtime.
Maybe you say you wanna get inbed at 10 o'clock and you, you
(38:52):
always end up in bed at 10 15 or10 30, right?
Keep that promise to yourself.
Pick one and feel what it's liketo be fully in integrity with
yourself as a runner, as aperson, as a human.
Okay.
See what that feels like foryourself, and I would love for
you to reach out and let me knowhow that goes.
(39:12):
You can email me, you can reachout on Instagram.
Um, I would love to hear howthat goes.
Okay.
One more announcement.
We've got, I've got two newresources that I've created for
you guys because I am all about,like, one of the things that
I've noticed right now in theworld of social media and even
just regular media all over theplace, is there's so much junk
(39:34):
information out there.
And I am someone that I thinkthis is me being integrity.
I, I feel like I'm a verypractical person and I can cut
through the junk and see what iskind of the fluff and the stuff
that's out there that people aredoing that is not really going
to move the needle versus thethings that are actually matter.
And I think there's a lot ofpeople out there that are
(39:56):
focusing on those small littlethings without addressing the
really big things that are goingto make, you know, 90% of your
results versus the last like oneto 5%.
Okay, so I have decided tocreate two new resources for
you.
The first is a secret podcast.
So you can go over to real liferunners.com/secret.
(40:18):
To get access to that secretpodcast, you're just gonna put
your name and your email addressand then you will, um, get sent
the link to that secret podcastso that you can listen either on
our website or um, in yourfavorite podcast player.
There's instructions on how youcan add that to your favorite
podcast player, so you canlisten to that on Spotify, on
Apple Podcast, wherever you liketo listen to your podcast.
Okay.
(40:38):
So real life runners.com/secret.
That would be what I wouldsuggest.
Everybody goes do.
So go check that out.
Okay?
Download that secret podcast.
There's seven episodes.
They're short episodes, they'reall around 10 ish minutes.
Some of them are like 11minutes.
Um, the longest one I think islike 15 minutes.
Um, so you can either listen tothem one at a time or you can
(41:00):
binge all of them on your nextrun.
Okay?
They're all available for you assoon as you sign up for that.
So that's the first thing that'sgonna give you the four
essential ingredients that youneed as a runner to injury Proof
your body After 40.
And I know that's a really bigclaim to make, and you guys know
that.
I can't guarantee that you'llnever get injured, but what I
(41:20):
can guarantee is that if youhave these four essential
ingredients in your training.
You're gonna notice, and part ofthis is going to be
understanding that when thoselittle aches and pains pop up,
there are signals from your bodythat you can start to address
before they turn into an injury.
Okay?
So that's what I mean when weinjury proof.
It doesn't mean you're nevergonna experience an ache or of
pain ever again.
(41:40):
It means that you're gonnaunderstand what that's trying to
tell you.
Okay?
So go check out that secretpodcast.
That secret podcast iscompletely free.
Um, go check it out.
The second resource that I'vecreated is our 30 day strong
runner kickstart.
Now this is kind of the nextstep after that podcast.
You can do the, you can jumpright into the kickstart.
You don't have to listen to thepodcast in order to join the
(42:01):
kickstart either.
Okay?
But the kickstart is going togive you the exact daily action
items that you need for 30straight days to help build that
strong and injury proof runningbody.
It's going to give you the exactstrength training exercises that
you need, the exact running, andyour plan is going to be
personalized to you to meet youwhere you are right now.
(42:25):
That is so important You're,it's not everybody gets the same
plan.
That is not what happens here atReal Life Runners because you
are an individual and someonethat is currently running 20
miles per week should not be onthe same plan as someone running
five miles per week.
So we have to start you whereyou are.
And so part of that, thiskickstart is help helping you
figure out where that is, thatradical awareness that we were
(42:47):
talking about in this episode,so that you get really clear on
what's going on right now.
We create a plan for you thatgives you all of your strength
exercises, all of your runningdays, your rest days, your
recovery.
So that you can feel stronger in30 days.
Okay.
You are going to reduce sometesting at the beginning, some
testing at the end, so you canactually see how your strength
improves during this time.
(43:08):
And the biggest thing here isthat you're gonna understand how
to integrate strength trainingand running in a way that's
actually gonna help move youforward and give you results.
Because there's a lot of runnersout there that start to add in
strength training, and thenthey're sore for their runs.
And their runs don't feel goodor they.
Run too hard on their runs, andthen they're actually breaking
down the muscle that they'retrying.
They're working so hard in thegym to try to build, so you have
(43:32):
to train in a way that these twothings compliment each other.
Instead of fight against eachother.
And that's really what that 30Day Running Kickstart is going
to do for you.
So if you wanna sign up for thatand get all that information,
you can head over to real liferunners.com/kickstart.
Um, or you can go to yourrunning plan.com and you'll get
(43:52):
all the information about the 30day Strong Runner Kickstart over
there.
Um, so basically you can buy the30 day kickstart, like a
one-time fee for that, or youcan actually get it for free
when you join the Real LifeRunners team.
So there's two ways that you canget in on that kickstart.
Pick the one that's right foryou.
(44:12):
You know, if you don't want tojoin the membership, you can
just.
Purchase the kickstart, but Iwould highly suggest that you
just join the team.
You get the kickstart for free,and there's no commitments on
the team.
The team is month to month.
So if you decide you're gonna dothe 30 day kickstart and then
you don't wanna continue afterthat, that's totally fine.
Okay?
So check that outover@yourrunningplan.com.
(44:33):
I can't wait that we're gonnakick off live September 1st.
If you're listening to thisepisode after September 1st, you
can still join.
Not a problem.
Um, but yeah, I'm super excitedto kick these things off with
you guys.
Thanks so much for being herewith me today in this solo
episode.
I loved kind of sharing myinsights, um, from that business
(44:54):
event and.
Integrity and all the goodthings.
'cause these are things that I,I love to talk about because
they really make such a hugedifference in your training and
really the rest of your life.
So as always, um, this has beenthe Real Life Runners podcast,
episode number 424.
Now, get out there and run yourlife.
How many times have you told yourself, I'll run in the
morning and then you end uphitting snooze?
Or I'll start strength trainingnext week, but never actually
make that happen.
We've all been there and lastweek I had a huge breakthrough.
I was at a business event and wewere talking about how these
little promises that we make andsometimes break to ourselves
(00:22):
really connect to one of thebiggest values that we talk
about, which is integrity andhow integrity plays a huge role
in the results that we get inour running and really in the
rest of our life.
So today we're talking aboutintegrity.
I'm gonna ask you some questionsand, and they might feel a
little confrontational, but I'mhere with love and I'm here to
help you realize maybe thosetimes that you do have a
(00:43):
breakdown in, in, in integrity,because I know I found a lot of.
Results and examples in my ownlife that I wasn't even aware of
and how that is going toactually help you become a
better runner.
So let's dig in.
(01:22):
What's up, runners?
Welcome to the show today.
It's a solo episode.
You get solo, Angie today, andI'm so excited to talk to you
about this topic So last week Iwas at a business retreat.
The topics that we were talkingabout, kind of all centered
around this idea of authenticityand how we can be more
authentic.
And one of the topics that cameup that really resonated with me
(01:42):
personally was integrity.
Now I consider integrity one ofmy top core values.
So you can imagine my surprise,like if you were to ask me, you
know, before this event, if Iwas a person of integrity, I
would be like, yes, of course.
Like my word is very importantto me.
And when I tell you I'm gonnado.
Something.
I do it like I'm a person of myword.
(02:04):
So you can imagine my surprisewhen I started to realize all of
the times where I wasn't keepingmy word oftentimes to myself,
sometimes to others, butoftentimes to myself or when it
was to others, it was like, oh,it's just this like little thing
that wasn't that big of a dealthat I just justified.
And I started to have a lot ofreally interesting realizations
(02:26):
around this idea of integrity.
And so I really wanted to comeon and talk to you about this
today because integrity is oneof those big things that we
often think that we have and wemight not realize those areas
where we are having integritybreakdowns.
And I wanna start, before wejump into any of this in the
(02:47):
episode, by reassuring you,there's nothing wrong with you
if you have breakdowns in your.
Personal integrity.
We all have breakdowns inintegrity, and I will be the
first person now to tell youthat I do too, even though I
didn't realize it.
And if you, like I said, if youin the intro, you know, if you
(03:07):
would've asked me, I would'vetold you.
Yeah, no, I'm a person ofintegrity.
I keep my word.
But I was realizing, or what Istarted to realize were all
those little times that I kindof let myself off the hook and
how those little things canactually turn into bigger things
down the road.
So as you listen to thisepisode, it might feel a little
confrontational.
(03:28):
It might feel you might, youmight feel yourself having like
some defensiveness pop up and Iknow that started to come up for
me as well, and I would just.
Ask you to keep listening withan open mind, because I'm here
to tell you that you don't needto have shame.
This is a spoiler alert.
Okay?
This is like one of my biggestrealizations around it, um, was
that you don't have to haveshame around this, that these
(03:49):
breaks in your integrity arereally just opportunities for
growth.
And the whole point of thispodcast and everything that we
do here at Real Life Runners isto help you find those ways that
you can grow and continue toimprove in your running and in
your life and in all the things.
And part of that is really.
Sometimes getting brutallyhonest with yourself and that
radical honesty and reallylooking, being radically aware
(04:12):
of what's going on in your lifeis the first step.
So let's start by just talkingabout what is integrity.
So a simple definition ofintegrity is doing what you say
you're going to do, right?
Being the kind of person thatyou say you are.
That means doing the things yousay you are going to do.
And it also means when you aregoing.
(04:33):
To do them like doing thosethings when you say you're going
to do them.
And I think that's one of theareas of small breakdown that
I'm gonna go into a little bitmore detail.
So if you're on the Real LifeRunners team, you know that
during our coaching call lastweek.
I talked about this because, youknow, one of our members came on
and asked a question aboutnutrition.
And so I shared this storybecause she thought she was
(04:54):
getting enough protein in, and Isaid, well, but are you really,
like, she said, I'm trying toget enough protein in, and I
said, well, are you or are?
Aren't you, right?
Like there's really no suchthing as try going back to Yoda,
right?
Do or do not?
There is no try.
Like are you doing the thing orare you not doing the thing?
And that's really what it comesdown to.
Integrity.
Like are you doing the thingsthat you say you're going to do?
(05:15):
So for example, to relate thisto running, if your plan says,
okay, you need to run threetimes a week, or you need to
strength train three times aweek and you skip your strength
sessions, that's a break in yourintegrity.
Right.
If you promise yourself thatyou're gonna fuel properly after
your run, but end up grabbing acoffee instead of getting those
(05:37):
30 grams of protein in, that'salso a gap in your integrity.
And so we, I want you to thinkabout integrity as a training
plan.
Okay?
Right?
Like if you think of yourtraining plan and your, your
integrity, like a training plan,every missed session is like a
missing brick in the foundation.
The house still stands, but it'snot as strong as it could be.
(05:59):
Every single training sessionthat you do adds to your
strength, adds to yourendurance, adds to that
foundation, and if you'reconstantly skipping sessions, or
maybe you're just skipping thethings that you don't really
like to do that much, right?
But those things are in yourplan for a reason.
Maybe that's a reason that youhaven't gotten on a formal
(06:19):
training plan yet.
Maybe you're someone that justlikes to go out and run and you
don't really like to follow aplan.
Ask yourself, is it becauseyou're afraid that you're not
gonna follow it?
Is it because you're afraid thatyou might miss some of those
sessions and then you're gonnafeel bad about it?
And I'm here to tell you,there's nothing that you need to
feel bad about.
These are just things that weneed to be aware of because
(06:40):
these are areas of growth,right?
And that's such a beautifulthing.
So.
When we have these breakdowns inintegrity, these are areas that
we can look to in order toimprove upon, which is so
fantastic.
Right?
So for me, I know that when Inoticed if I ever had a
breakdown in integrity, I wouldsee it as like a, a major shame,
(07:04):
right?
Like, I was ashamed that Iwasn't doing the thing I said I
was gonna do, I wasn't being thekind of person that I said I was
going to be.
And I had a lot of shame aroundthat.
And so I, there were a lot ofthings that I just kind of chose
not to look at.
And so one of the things and Ithat I realized last week at my
business retreat was a lot ofthe little subtle breakdowns,
(07:25):
the little things that I kind oflet myself off the hook for.
So for example.
I say I'm gonna be there.
This is actually one of thethings that happened last week
when I was at this retreat.
So, um, I stayed at a, adifferent hotel from where the
retreat was actually being held.
And so I was kind of happy aboutthis.
Well, number one, I booked thishotel on points so I didn't have
(07:47):
to pay outta pocket for thehotel, which was amazing.
And that's thanks to my friendwho taught me about traveling on
points.
Go.
Go check her out.
Her name is Kelly Butler and youcan find her on Instagram at the
Points Maven.
That's her Instagram handle, thePoints Maven.
Um, but she's teaching me allabout how to travel on points,
so this was super cool because Igot this hotel for free.
You know, I booked on points.
(08:08):
Um, so I got to walk to theretreat every morning, which I
saw as a benefit, right?
'cause I knew that I was gonnabe sitting in these retreats all
day long.
You know, we sit for a very longtime, like eight plus hours a
day.
So to have that extra movement,I was actually seen as a good
thing.
So, um, I told my friend that Iwas going to meet her at her
(08:28):
hotel at 7 45 so that we canwalk from her hotel over to the
retreat hotel.
That meant that I had to leavemy hotel at, I mean, the goal
was to leave at seven 30.
Okay.
Because I, I checked it out onGoogle Maps to see how long the
walk was, and Google Mapssuggested that, I think it was
like a, a 17 minute walk or so.
I was like, okay, I coulddefinitely do that in 15
(08:49):
minutes.
So instead of leaving at seven30, like I thought would be a
good idea.
I ended up leaving my hotel atlike 7 36 or 7 37.
So I had a pretty good ideathat.
I was not gonna be able to makeit there exactly by 7 45.
'cause I don't think I couldturn like a 20 minute walk or a
17, 18 minute walk.
I forget exactly what Google Mapsaid into an eight minute walk,
(09:11):
right?
That would require a little bit.
And I had a backpack, right?
Because I wouldn't have mindjogging there for a little bit.
Um, but I had a backpack and Ihad all my stuff with me for the
day.
So I texted her when I wasleaving the hotel and I let her
know that I was leaving thehotel, but I didn't tell her
like when I was going to bethere or how late I was going to
be number one, because I wasn'tsure, but also because I felt
(09:32):
bad that I was leaving late.
So I ended up showing up at herhotel at seven 50, so I was five
minutes late.
Which, and she was like, oh no.
And I, I walked in, I said, I'mso sorry I'm late.
And she of course said, no, nota big deal.
It's all good.
And then we walked from herhotel over to the retreat hotel
and it was fine, right?
Like, she didn't seem upset orseem mad or anything like that.
(09:53):
So it was like those littlethings had this not had, you
know, been brought up like thatday.
It was so interesting that ithappened that morning, right?
And then we kind of got intothis whole integrity
conversation that day.
But I, I felt a little bit badabout it for being a couple
minutes late, but I was like, ohyeah, it's, it's really not that
big of a deal.
Right.
So how many times do you letyourself off the hook like that?
(10:16):
Because I know I do it for surebecause I tend to not always be
on time, but I'm never verylate, right?
Like, so time is definitely anarea that I can improve upon in
this way.
Um, so when I say that I'm gonnago be somewhere at a certain
time.
Often, not always, but often Iam like two to five minutes
(10:38):
late.
Like it's not very late andnobody really cares.
Nobody ever says anything, butmaybe people do care.
And actually I, I shouldn't saynobody cares'cause my husband
cares, Kevin cares.
I know he's not on this episodewith me, but.
It stresses him out.
And I've kind of brushed it offin the past thinking, you know,
it's not a big deal.
It's only two minutes, or it'sonly five minutes.
(11:00):
Like we're never 15, 20 minuteslate for things.
Um, but I realize in this wholeprocess, in this whole event,
how those little things do addup.
Because the little things likeskipping your warmup.
For your run, showing up fiveminutes late for a running date.
(11:20):
These small leaks add up becauseif you skip your warmup every
single time, that's gonna leadto stiffness and that's gonna
lead to a lack of mobility andthat can then down the road,
lead to injury.
These things stack up over time.
So if you skip your strengthworkout or if you skip like one
of the exercises in yourstrength workout because maybe
(11:42):
it doesn't feel great, so you'relike, you know what, I'm just
not gonna do that one.
That can lead to slower progressor an injury because now there's
a hole in your training.
If you're on the real liferunner's team and you're
following one of our plans.
You know, all of those exercisesare very intentionally
programmed.
I do not just give you exercisesfor the sake of exercise and not
(12:03):
all strength training is createdequal.
All of the strength programsinside the Real life runners
team are created intentionallyto address the exact muscles and
strength and stability needs andpower needs of you as a runner.
And so if you're skipping, youknow what?
I don't really like doing jumps.
I don't really like doing, youknow, the hops on this plan,
(12:27):
then you're missing out on theplyometrics aspect of things.
And though that plyometricsaspect is what help is going to
help you create power, it'sgonna help you create more
elasticity and springiness ofyour tissue.
It's gonna help build resiliencein your tissues.
And now you're just missingthat.
Or maybe you're.
Not getting as enough of that asas you need, and that can lead
(12:48):
to injury or that can lead toslower progress.
Maybe you're someone that cutsyour run short.
You're like, oh, it's not a bigdeal.
Like it's only 4.9, not five, orit's only 4.7, that's close
enough to five.
And you're right.
If it's one run, not a big deal.
Right.
We have to be careful herebecause there's a fine line
(13:09):
between.
Being in integrity and beingobsessive.
And if you are like, oh 4.98, Ihave to hit five miles.
Okay.
There's a whole aspect here thatGPS are often, there's a margin
of error.
So is 4.98 really 4.98 or isthat really 5.02 miles?
There's a, there's a margin oferror with these GPS devices,
(13:29):
right?
But if every single run that youdo, or the majority of your
runs, or 30% of your runs arecut short, that's gonna start to
slowly erode at your endurance.
If you're doing four milesinstead of five miles, that's
going to erode your endurance.
So you're maybe, you think, andI've even had clients say this
(13:50):
to, to me, I'm following theplan coach.
I'm coach, I'm doing it.
I'm, I'm following the plan, andthen I go and I look at their
training plan.
And they're not following theplan.
They're running on the runningdays, and maybe they're even
strength training on thestrength training days, but
they're not doing the strengthexercises that I have
prescribed.
And I've asked my clients there,and you, you, you clients know
(14:11):
who you are and I love you.
And there's zero.
Judgment around this, right?
But some of my clients say,well, I, I don't follow that
exact strength plan because Ilike the, the music and the
fast, faster paces of thePeloton workout.
Instead, I'm like, okay, but Ihave no idea what exercises are
in that Peloton workout, and ifthat's actually giving you the
(14:33):
things that you need as arunner, right?
And this is the thing, so you'renot actually following the
training plan.
Again, no judgment, no guilt, noshame.
Just awareness that you're notactually doing the thing.
You say that you're running,you're, yeah, I'm following my
training plan because you'rerunning three days a week, but
your weekly mileage is supposedto be 15 miles per week or 20
(14:56):
miles per week, and you're 10%under that.
Yeah.
That's gonna erode yourendurance.
So you're.
Doing part of the training planis really the truth, right?
And again, we have to be carefulbecause one run here or there,
one strength session, onewarmup, and we're gonna get into
this later when we talk a littlebit about nuance.
'cause there's nuance in all ofthis, right?
(15:18):
But what is the pattern?
That's really what we have tolook at here.
Because when we tell ourselfthat those little slip ups don't
matter, those little things,like for me, like being two
minutes late, that's not reallythat big of a deal.
I mean, there's, there's amargin of error.
Even though we all have GPSclocks now, we all know
basically exactly what time itis at all times.
(15:39):
But when we say that thoselittle training slips don't
matter, we train ourselves tonormalize being out of
integrity.
I'm gonna say that again.
When you're, when you have apattern of not doing what you
say you're gonna do, even ifit's little, even if it's.
One minute late or three minuteslate, or it's a quarter mile
(16:01):
short, or it's skipping astrength session.
If you notice a pattern of it,you are normalizing.
Being out of integrity andrunning is such a good place for
us to practice this for the restof our lives, right?
If you wanna be a person ofintegrity, running is a great
(16:22):
like playground.
For all of this, running is agreat playground for life.
You, you can challenge yourselfsafely in running, you can push
yourself out of your comfortzone, where in life it might
seem a little bit more scary,but in running you're like,
okay, let me play with this alittle bit.
So running is also a great placeto see where we're also letting
ourself off the hook wherethings are breaking down.
(16:44):
And again, just to reiterate,there's a fine line between
doing what you say you're goingto do and being obsessive about
it.
Okay.
This doesn't mean you can neverskip a warmup or even an entire
training session.
We just have to notice what areour normal patterns here and how
is that eroding?
Whatever it is I'm trying toaccomplish the results that I
(17:05):
want.
Right.
So how does this feel as arunner, right?
Kind of taking integrity andidentity together, because we
talk a lot about your identityas a runner, especially inside
of our program.
Inside the Running Reconnectedprogram, we talk about who you
are as a runner and how it isthat you wanna show up as a
(17:25):
runner and as a runner, you arealso an athlete and we need to
remember that, and we need toshow up and act like an athlete.
Are you acting that way?
Are you in integrity with yourtraining, with your nutrition,
with your sleep, and yourrecovery?
And your stress management andall of these things that play a
role in your athleticperformance, if you wanna
(17:47):
improve your running, all ofthose things matter.
So if you wanna call yourself arunner.
You notice that you'reconstantly breaking promises to
yourself about training, aboutfueling your nutrition, about
recovering.
Are you really showing up as therunner that you say you are or
(18:08):
as the runner that you want tobe?
And again, take the guilt andthe shame.
That's not what this is, thispodcast is for.
We're going to get into how allof this is going to work for you
and not against you, right?
But when we talk about ouridentity.
How does this tie in, right?
I say I'm a runner.
I say I'm a strong woman.
I say, I'm a person ofdiscipline.
(18:29):
Whatever identity you've givento yourself, how do your actions
either support that or erode atthat?
How?
Like your integrity, are youbeing the person that you say
you are?
Are you being the person thatyou want to be?
Because being out of integritywith training does not mean
(18:52):
you're not a runner.
So that's not what I'm sayinghere.
Please don't hear that, okay?
I'm not saying you're not arunner.
I'm just saying you've beenhanded an opportunity.
Running has given you anopportunity to realign with the
person you say you want to be,and that's what it's all about
here.
And that's what I was talkingabout before, about separating
(19:13):
integrity from shame, and thisis one of the big breakthroughs
and realizations that I had lastweek at this business event that
my coach helped me with becauseyes, I have a coach, I have a
business coach, he's amazing,and he helped me understand,
okay, a.
If I break my integrity right,my old pattern was when I
(19:35):
noticed a break in my integrity.
I used to feel shame about it,and then I, of course, I
wouldn't wanna look at itbecause no one wants to feel
that way, right?
And so instead of seeing thatbreak of integrity and linking
it directly to shame, he, heessentially helped to cut that
cord for me.
Help me to see that these twothings do not go hand in hand.
(19:59):
Just because you are out ofintegrity does not mean that you
have to feel shame around it.
And that was like one of thoselike mind blown moments for me
because I very often, I, I don'twanna say always'cause I don't
like using words like always andnever, but very, very often.
Would feel a sense of shame orguilt or negative emotion around
(20:23):
a lack of integrity.
So now, instead, and what heoffered to me that I'm now
offering to you is that.
A breakdown in integrity or alapse of integrity are those
little moments of where we'renot being our word.
We're not doing what we saywe're going to do.
These are now feedback.
(20:44):
These are now moments ofopportunity to grow and to
become more of the person thatwe wanna be.
We realize it.
We become aware of it.
We then set that intention oflike, okay, wait.
Hold on.
I wanna be a person of integrityand then we act, we take aligned
action towards that thing,right?
(21:07):
So instead of saying, oh, Iskipped my strength day, so I'm
just lazy, or I bailed on mylong run so I'm never gonna be
consistent, or, you know, goingdown these shame spirals, we can
instead look at these breaks ofintegrity and say, okay, I
didn't get enough sleep today,or I missed my strength session.
(21:27):
Why?
Why did that happen?
What led to that and what needsto change next time so that I do
follow through?
Right?
Missing one run is not going toruin your race, okay?
If you're training for a raceright now and you miss one run,
that is not going to affect yourrace at all.
(21:48):
Unless you pile shame on top ofthat and because then when you
feel shame, you're not gonna bemotivated to go out and and do
it.
This is the thing that I thinkwe get so wrong as humans, and I
do this all the time.
Well, I used to do this, Ishould say, I shouldn't say I do
it all the time'cause I've donea lot of correcting self
development throughout theyears.
Years.
But I used to think that, okay,I can just, if I feel bad, like
(22:13):
I can't feel content or I can'tfeel satisfied because then I
won't.
Do the thing that will help meget better.
And what I've realized is it'sthe opposite.
We can't shame and guiltourselves into improvement.
When we feel shame and we feelguilty, we end up going
downwards.
We don't do the things like wemight be able to like grit our
(22:33):
teeth and just willpower throughfor a short amount of time, but
it's definitely not going tolead to any sort of long-term
sustainable change.
What is is realizing, okay,there's a breakdown here.
How can I use this asopportunity?
So next time when that strengthsession hits my calendar, I am
(22:54):
going to do it.
I'm going to make sure that Ischedule time into my calendar
so that I know exactly when I'mgonna do my strength session, or
I know exactly when I'm gonna domy run.
I am going to wake up fiveminutes earlier so that I can
leave my house five minutesearlier so that I can get.
To my run on time so that I'mnot making my running group wait
for me.
(23:14):
Right?
How can I get better?
Because if we pile shame on topand top, that's gonna lead down
the road to continuing to, torepeat those patterns and then
possibly quitting altogether.
And we don't, we definitelydon't want that, right?
So.
What does integrity in runningand strength training and just
(23:36):
your overall health and fitnesslook like?
It looks like showing up on timefor your runs, most of the time.
Things that you can controlversus things that you can't
control.
We have to keep that in mindtoo.
If you leave on time and you'resupposed to be there and then
you end up hitting a bunch oftraffic, that is something
that's out of your control.
That is not necessarily a, abreak in integrity.
(23:57):
However, if you do realize thatyou're going to be late, text
your running buddies and letthem know.
As soon as you know, let themknow.
And that's the other thing too,is it's not like, okay, I, I'm
out of integrity then.
Well now that, that sucks.
And that's just, that's justwhat it is.
Right.
At the point when you realizeyou're out of integrity, you can
(24:17):
then say, okay, what can I doabout this right now?
Right?
Can I text somebody and let themknow that I'm going to be late?
Can I, uh, reschedule mystrength workout to some, uh,
another time later in the day oranother day this week?
Is there something that I can doand is a good idea for me to do
also?
Right?
It looks like doing the warmupin the mobility, even when
(24:39):
you're tempted to skip it, itmeans following through on the
strength session, strengthsessions you say you're going to
do and following the strengthexercises that are in your plan
if you're working with a coach,right?
Because if you're working withany coach, whether it's us or
any other coach out there.
I highly doubt.
I know we definitely don't dothat, and I doubt that there's
(25:00):
any other coach out there thatjust throws random stuff at you.
Most coaches really genuinelycare about the success of their
athletes and their programmingthings very intentionally.
So if you choose to work with acoach, do what your coach says,
right?
How can you expect to get theresults that you want if you're
not doing what your coach says?
(25:22):
Pause.
I'm gonna leave a a long pauseright there, right, because it's
really important.
So do what?
You say you're gonna do, do thethings on your plan.
Okay?
It means eating the protein thatyour body needs after training,
not just the convenient snack.
Sometimes things happen and youdon't have the protein right
there and readily available.
(25:43):
So yes, it is easier to grab asnack or it is a better idea for
you to grab a snack versusgrabbing nothing.
Okay?
But plan, pre-planning, right?
Setting yourself up for success.
And here's another thing that.
Integrity looks like integrityalso looks like taking an off
(26:04):
day when your body needs itinstead of just pushing through
because your schedule says so.
So make sure you hear me here.
This is super important becauseI know I just said in a couple
breaths ago that integrity lookslike doing the things on your
plan, and which is a truestatement, and it's also
(26:26):
integrity also looks like.
Listening to your body, honoringyour body, and adapting your
schedule accordingly.
Life is not perfect.
You are not meant to be perfect.
You are not going to follow yourtraining plan perfectly, 100% of
the time.
That's totally okay, and it doesnot mean you're not in
(26:47):
integrity.
Okay.
What it does mean is that it'sgiving you an opportunity to
adjust opportunity for growth,opportunity for listening to
your body, to gaining that selftrust with yourself that maybe
you're trying to develop in, inthis whole process.
Maybe that is the highest goal,is to love yourself and to take
(27:08):
care of yourself and to makeyourself more fit and sometimes.
We have to look at the bigpicture because sometimes taking
the off day is more in integritythan doing the the thing on your
calendar, just because it's onyour calendar.
This is where that nuance comesin.
It's not always black and white.
(27:29):
Integrity is not always blackand white, it seems like it is.
Right.
It would be much easier if it isbecause I just, I said
throughout at the beginning ofthis episode and throughout this
episode, integrity is doing thething you say you're going to
do.
That seems very black and white.
Either you did it or you didn'tdo it right, but we all know
that that's not how life works.
We all know that.
It's not that simple.
(27:51):
So it's about understanding thatyou can be a person of your word
and it's okay if your wordchanges as long as you are
staying true to yourself.
As long as you are staying trueto the person that you say you
are, and say the person that yousay you're going to be.
So if I tell you that I'm arunner and I'm an athlete, that
means taking care of my body.
We zoom out, right?
(28:13):
If we're zooming out, we look atthe big picture here.
The most important thing for meto do is take care of my body
and in order to, and buildmuscle and get stronger, right?
And that's what I wanna do.
So in order to do that.
I need to take appropriaterecovery and sometimes in life
things happen.
The number of people that havebeen at my house today between
(28:34):
insurance adjusters andappliance repairmen because yes,
those of you that have beenfollowing along, I'll give you a
little, a little tangent, littlelife tangent for you right here.
Um, yeah, so it's not enoughthat we had to rip out our
entire guest bathroom.
Because of mold.
I shouldn't say guests.
It's, it's the girls.
My, my two teenage daughters.
It's their bathroom.
Um, we had to, we had a leak andwe ended up having to rip out
(28:56):
the whole bathroom.
They found mold.
It was a whole thing.
Um, so I've had to openinsurance claims and as if all
of that wasn't crazy enough.
That's been going on for almosttwo months now.
And we just started thereconstruction today, so that's
been one of the things that hascome here.
So if you hear any like bangingor anything in the background, I
apologize.
(29:16):
I tried to use a sound filter,so I think we should be okay.
But, um.
Or dog barking because she'sbeen going crazy.
So today has just been one ofthose days where it's like, oh.
So in addition to all of that,'cause the reconstruction came,
the insurance adjuster cameback, um, and then, um, we also
had our dishwasher decided todie.
(29:37):
So now we have to get a newdishwasher as well.
So.
So fun, right?
Um, my mom was over and she did,gave me the whole, when it
rains, it pours, you know, shekind of laughed and I said, hold
on.
I don't like to think of it thatway.
I, I don't wanna think that, youknow, when one bad things
happen, it's just inviting allthe bad things to happen.
No, thank you.
That is not what I wanna bringin.
(29:57):
That is not the energy I want.
So I just told her I'm lookingat this as an opportunity for a
fresh.
Start, right.
A clean slate.
This is just, this is, um,shedding the old and bringing in
the new Right.
That's, that's how I wanna lookat it instead.
But, um, anyway, there's a lotof stuff going on.
(30:17):
So the reason I kind of got intothat tangent is there's things
going on that are kind ofstressful, right?
Quote unquote stressful.
It could definitely causestress.
So.
There are gonna be things that Imight have planned that I want
to do that aren't gonna fit inor that, you know, the insurance
adjuster ended up having tochange his time on me today, and
(30:39):
the reconstruction crew showedup this morning and I was, I
didn't know what time they weregonna be here.
So there were adjustments needto be made because real life
happens.
So it's not that.
I'm out of integrity.
If I miss something or if Iadjust something because again,
I'm zooming out.
I'm looking at the big picturehere, and I'm also noticing,
okay, with these extra thingsthat are happening, there might
(31:00):
be extra stress.
That affect that is affecting mybody.
So it might be a better idea forme to skip a training session
this week.
I'm, I'm not planning on doingthat yet, so I'm gonna see how,
how the week feels.
But if I'm feeling really tiredand really exhausted and really
worn out, then skippingsomething might be better for me
overall, we're gonna see, ormaybe taking a speed session and
(31:23):
downgrading it to an easy run.
Might be a, a good idea for mebecause that is in integrity
with my bigger, long-term goalsand vision of being a strong and
healthy runner and athlete andtaking care of myself and not
getting sick and not gettinginjured.
Okay.
So I'm hoping that makes sense.
I would, like, if I was on thecoaching call right now, I
would, I almost was like, doesthat make sense?
(31:44):
'cause I love to kind of getfeedback in real time from my,
uh, my clients.
Um, so things that you can do.
Number one is radical awareness.
Audit yourself.
Right?
Are you over promising becausethis is a.
A trap that a lot of us fallinto.
(32:06):
We say yes to so many thingsthat we end up over promising,
and there's no way that we canstay in integrity and do all of
those things.
Or if we do all of those things,we feel completely exhausted and
wiped out at the end of the weekor at the end of the month.
Right?
So are you over promising?
Are you thinking or wanting orsaying that you're going to
train six days a week when yourschedule realistically is
(32:30):
allowing for four?
It's important for you to getradically honest with yourself
and radically aware of yourlimitations because everyone has
limitations in their life.
We also have opportunities we tolook at those quote unquote
limitations and say, should Ilet this limit me?
Or, you know, do I wanna kind ofoffload some of this other stuff
(32:51):
to actually make time?
For my training and for the, thethings that I actually wanna do
here.
Okay, so audit that.
See where, what are you sayingthat you're gonna do?
And is it realistic for youright now in this phase of life?
And if it's not realistic, doyou wanna change what you say or
do you wanna change some of thecircumstances in your life to
(33:12):
open up the, the ability to domore of the training that you
wanna do?
Okay?
Because you can choose eitherone.
Another tip would be to startsmall.
Okay.
So like one commitment at a timeto see, okay, where am I
breaking down?
Where am I seeing a pattern ofbreakdown, and how can I change
(33:32):
that?
How can I commit to somethingelse?
So for me, I am committing tobeing more on time, being on
time.
And not letting those little twoto five minute windows happen.
So that might mean that I haveto leave five to 10 minutes
earlier than I thought I wasgoing to, and that might mean
(33:52):
that I might get somewhere earlyand that might mean I might
waste, quote unquote waste time.
This is one of the things Irealized is that one of the
reasons that I am late and ke ifKevin was here, he will, he
would confirm this with you.
Sometimes if I see, okay, I'vegot, I've got five minutes to
work with here, I've, I'm a verybusy person.
I like to be productive.
(34:13):
I like to get things done.
And so what will happen, whatI'll do is if I have a five
minute window, I'll try tosometimes squeeze in a 10 to 15
minute task into that window,which clearly does not work
right, and then ends up meaningthat, okay, now I'm not leaving
on time.
Now I'm late.
And so that, that kind of startsthe cycle and k to go.
(34:34):
I actually started to, um, touchon this a little bit earlier
about how it doesn't reallybother me, but what I did
realize is that it does botherKevin.
You know, it does really, and italso bothers our, my daughter,
especially my older one.
The younger one.
Um, it, it bothers hersometimes, especially if it's
for her, right?
(34:55):
She's, she's, uh, I've noticedshe's starting to pick up some
of my bad habits of like being acouple minutes late for things.
Um, so that's probably not goodeither.
So I do want to start fixingthis and not trying to squeeze a
10 minute task into a fiveminute window to then make
myself five minutes late becauseit's only five minutes, right?
Like, it's all these little waysthat we justify.
(35:16):
So notice where.
In your life, you're justifyingnotice where you might be having
these breakdowns in either timeor integrity time's an easy one
because I think that there's alot of things that will give us
the opportunity to let us knowlike how, what our relationship
with time is.
And it doesn't mean that you cannever be late.
To things, but it means if yousay you're going to be there at
(35:37):
a certain amount of time, at acertain time, that's when you
should really try to show up.
Um, or I shouldn't say try,right?
We already talked about thattoo.
See how I, uh, catch myself inthese things.
Um, because it's do or do not,there is no try.
So, um, the next thing I wouldsay would be to recommit fast.
So if you miss a session, don'tspiral.
(35:59):
Just get on back, get back ontrack tomorrow.
That's the key.
Don't let this become a pattern.
Never miss the second day unlessyou're sick or something like
that.
Of course, that's a differentstory, right?
But if you miss a session due tolife or due to a lack of
commitment or due to poorplanning, whatever it might be,
do not miss your session thenext day.
(36:21):
Never let yourself miss twiceunless you really need it, like
we talked about earlier, withrecovery and all that stuff.
Okay?
Um, so.
And then another thing that youcan do too is point out all the
good things, right?
Like we talked about, noticingthese breaks of our integrity.
(36:42):
But also notice when you do keepyour word, notice when you do,
keep those promises to yourselfand build that up too.
Right, because every single rerepetition that you do in your
strength training, every singlemile or kilometer that you run
out on the roads or the trails,is a promise that you are
(37:02):
keeping to yourself.
That is a kept promise.
That is proof that you are inintegrity, and integrity builds
strength.
The same way that training does,rep by rep, run by run.
Every time being on time.
After being on time, right?
(37:23):
Everything that you do in yourlife, you can either be building
up your integrity and being theperson that you say you are and
doing the things that you sayyou're going to do, or you could
be breaking it down.
So just start to notice it.
And then when you notice thosethings, start fixing it, start
(37:44):
changing it, start becoming moreof that person, because
integrity is the foundation ofwho you are in your life, in
your training, in your running.
And breakdowns are not failures.
They're not reasons for shameand for guilt, and for spiraling
into negativity.
They are feedback.
And opportunities for growth andevery promise that you keep to
(38:08):
yourself, even showing up ontime for your run, even hitting
the mileage that's on thetraining plan, you might think
it's not a big deal.
It's a big deal because thatstrengthens your identity as a
strong, consistent runner.
So don't only pay attention tothe times that you missed.
Pay attention to all of thetimes that you actually followed
(38:31):
up, that you actually showed up,that you actually followed
through with yourself.
So.
This week, choose one trainingrelated promise to honor to
yourself.
Maybe it's your warmup.
Maybe it's five minutes ofmobility before bed.
Maybe it's your strengthsession.
Maybe it's your bedtime.
Maybe you say you wanna get inbed at 10 o'clock and you, you
(38:52):
always end up in bed at 10 15 or10 30, right?
Keep that promise to yourself.
Pick one and feel what it's liketo be fully in integrity with
yourself as a runner, as aperson, as a human.
Okay.
See what that feels like foryourself, and I would love for
you to reach out and let me knowhow that goes.
(39:12):
You can email me, you can reachout on Instagram.
Um, I would love to hear howthat goes.
Okay.
One more announcement.
We've got, I've got two newresources that I've created for
you guys because I am all about,like, one of the things that
I've noticed right now in theworld of social media and even
just regular media all over theplace, is there's so much junk
(39:34):
information out there.
And I am someone that I thinkthis is me being integrity.
I, I feel like I'm a verypractical person and I can cut
through the junk and see what iskind of the fluff and the stuff
that's out there that people aredoing that is not really going
to move the needle versus thethings that are actually matter.
And I think there's a lot ofpeople out there that are
(39:56):
focusing on those small littlethings without addressing the
really big things that are goingto make, you know, 90% of your
results versus the last like oneto 5%.
Okay, so I have decided tocreate two new resources for
you.
The first is a secret podcast.
So you can go over to real liferunners.com/secret.
(40:18):
To get access to that secretpodcast, you're just gonna put
your name and your email addressand then you will, um, get sent
the link to that secret podcastso that you can listen either on
our website or um, in yourfavorite podcast player.
There's instructions on how youcan add that to your favorite
podcast player, so you canlisten to that on Spotify, on
Apple Podcast, wherever you liketo listen to your podcast.
Okay.
(40:38):
So real life runners.com/secret.
That would be what I wouldsuggest.
Everybody goes do.
So go check that out.
Okay?
Download that secret podcast.
There's seven episodes.
They're short episodes, they'reall around 10 ish minutes.
Some of them are like 11minutes.
Um, the longest one I think islike 15 minutes.
Um, so you can either listen tothem one at a time or you can
(41:00):
binge all of them on your nextrun.
Okay?
They're all available for you assoon as you sign up for that.
So that's the first thing that'sgonna give you the four
essential ingredients that youneed as a runner to injury Proof
your body After 40.
And I know that's a really bigclaim to make, and you guys know
that.
I can't guarantee that you'llnever get injured, but what I
(41:20):
can guarantee is that if youhave these four essential
ingredients in your training.
You're gonna notice, and part ofthis is going to be
understanding that when thoselittle aches and pains pop up,
there are signals from your bodythat you can start to address
before they turn into an injury.
Okay?
So that's what I mean when weinjury proof.
It doesn't mean you're nevergonna experience an ache or of
pain ever again.
(41:40):
It means that you're gonnaunderstand what that's trying to
tell you.
Okay?
So go check out that secretpodcast.
That secret podcast iscompletely free.
Um, go check it out.
The second resource that I'vecreated is our 30 day strong
runner kickstart.
Now this is kind of the nextstep after that podcast.
You can do the, you can jumpright into the kickstart.
You don't have to listen to thepodcast in order to join the
(42:01):
kickstart either.
Okay?
But the kickstart is going togive you the exact daily action
items that you need for 30straight days to help build that
strong and injury proof runningbody.
It's going to give you the exactstrength training exercises that
you need, the exact running, andyour plan is going to be
personalized to you to meet youwhere you are right now.
(42:25):
That is so important You're,it's not everybody gets the same
plan.
That is not what happens here atReal Life Runners because you
are an individual and someonethat is currently running 20
miles per week should not be onthe same plan as someone running
five miles per week.
So we have to start you whereyou are.
And so part of that, thiskickstart is help helping you
figure out where that is, thatradical awareness that we were
(42:47):
talking about in this episode,so that you get really clear on
what's going on right now.
We create a plan for you thatgives you all of your strength
exercises, all of your runningdays, your rest days, your
recovery.
So that you can feel stronger in30 days.
Okay.
You are going to reduce sometesting at the beginning, some
testing at the end, so you canactually see how your strength
improves during this time.
(43:08):
And the biggest thing here isthat you're gonna understand how
to integrate strength trainingand running in a way that's
actually gonna help move youforward and give you results.
Because there's a lot of runnersout there that start to add in
strength training, and thenthey're sore for their runs.
And their runs don't feel goodor they.
Run too hard on their runs, andthen they're actually breaking
down the muscle that they'retrying.
They're working so hard in thegym to try to build, so you have
(43:32):
to train in a way that these twothings compliment each other.
Instead of fight against eachother.
And that's really what that 30Day Running Kickstart is going
to do for you.
So if you wanna sign up for thatand get all that information,
you can head over to real liferunners.com/kickstart.
Um, or you can go to yourrunning plan.com and you'll get
(43:52):
all the information about the 30day Strong Runner Kickstart over
there.
Um, so basically you can buy the30 day kickstart, like a
one-time fee for that, or youcan actually get it for free
when you join the Real LifeRunners team.
So there's two ways that you canget in on that kickstart.
Pick the one that's right foryou.
(44:12):
You know, if you don't want tojoin the membership, you can
just.
Purchase the kickstart, but Iwould highly suggest that you
just join the team.
You get the kickstart for free,and there's no commitments on
the team.
The team is month to month.
So if you decide you're gonna dothe 30 day kickstart and then
you don't wanna continue afterthat, that's totally fine.
Okay?
So check that outover@yourrunningplan.com.
(44:33):
I can't wait that we're gonnakick off live September 1st.
If you're listening to thisepisode after September 1st, you
can still join.
Not a problem.
Um, but yeah, I'm super excitedto kick these things off with
you guys.
Thanks so much for being herewith me today in this solo
episode.
I loved kind of sharing myinsights, um, from that business
(44:54):
event and.
Integrity and all the goodthings.
'cause these are things that I,I love to talk about because
they really make such a hugedifference in your training and
really the rest of your life.
So as always, um, this has beenthe Real Life Runners podcast,
episode number 424.
Now, get out there and run yourlife.
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