247 | This is how to STOP starting over with your fitness goals

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This episode emphasizes the importance of finding a sustainable pace in your fitness journey rather than pushing for immediate results. We discuss personal experiences, common pitfalls, and practical strategies to foster consistency and health, urging listeners to embrace a pace that works uniquely for them. 

• Importance of establishing a manageable pace 
• Common misconceptions about fitness goals 
• Personal journey and struggles with running 
• Practical advice for avoiding burnout 
• Compassionate approaches to health and fitness 
• The significant role of personal limitations in fitness 
• Patience as an essential component of transformation

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Episode Transcript

Speaker 1 (00:00):
Hello everyone and welcome back to another episode
of the Tea with Tina podcast.
On today's episode, I have agreat little nugget for you, as
always, and today's nugget is tofind the pace that you can run
at.
And what does that mean?

(00:21):
So let me tell you a story, andthis is in relation to your
health and fitness goals.
For those of you that feel likeyou start and you burn out, you
start and you never stick withit, it's super hard.
Why can you not?
Why can you not keep consistent?
This is for you.
So find a pace that you can runat.

(00:43):
I know me when I first startedrunning.
I am not a runner.
I haven't ran in a while.
I would say it's more of a jog.
I don't think I've ran longerthan like a 5k continuously.
But you know, I do enjoyrunning.
It's nice, it's fun.
But when I first started andlike most people do they just
run, you know whatever feelsmoderately challenging and how

(01:09):
long do you stick at that pace?
Right, we often just run likelet's say it's on the treadmill
and maybe you start at likespeed seven because you're like,
okay, I can do this, and thenafter about 30 seconds or a
minute, you're out of breath.
You kind of get that iron bloodtaste in the back of your
throat because you can't breathe, you're struggling and you're
like, oh my god, this is so hard.
I hate running, but you knowwhat I tell those people and

(01:32):
what I did for myself is Ipulled back, I pulled back on
the speed and I set the speedslower.
I give a general rule of thumbI actually did a running podcast
on this but a general rule ofthumb, I would say, depending on
how short you are, usually fourspeed, four or five is about

(01:54):
the speed you can start jogging.
If you go any slower than that,your form kind of suffers and
you might be like jamming yourjoints.
You know what I mean.
You're trying to like pounddown, like sometimes you need to
go a little bit faster to getthe proper form.
So you know, let's just say youdo speed five.
Okay, and that's what I woulddo.
I would start at speed five,what I could.

(02:15):
It seemed slow compared to whatother people were doing, but
that was the pace that I couldgo and sustain.
It felt easy.
But you know what, after I didit for five minutes or 10
minutes, my heart rate startedto get up and I was like, oh,
I'm starting to feel challengednow, but a good challenge, I'm
not burning out, I'm able tohold the pace.
And then you know, you stay atthat speed five for a little bit

(02:38):
and then maybe you're able togo up to 5.5.
Then you're able to go up tosix and then you know,
eventually, after training,you're able to go up to seven.
And you know what, sometimesyou're going to have days that
you have shin splints and youhave to go back to speed five.
Some days you got great sleep,you ate a ton of carbs and
you're able to push and maybe dospeed 7.5.

(02:58):
You know so it varies andthat's exactly how your fitness
goals are.
That's exactly how your habitsare.
Too many of you are trying tostart out on speed 7, 8, 9,.
Just starting out.
You're trying to do thesehour-long workouts with burpees,
with barbells.
You're trying to transform yourdiet overnight.

(03:20):
You're eating fast food andthen you're trying to do chicken
, broccoli and rice.
It just doesn't work like that.
You're trying to work out atthe gym five days a week when
you're a mom of three and youjust finished having your last
baby and you work full time andyou haven't been to the gym in
five to ten years and you'retrying to do it all way too fast

(03:46):
.
I blame social media for this.
A lot of the fitness peoplethat you admire with beautiful
bodies show you their end game.
But and a lot of those peoplegrew up around sports athletic
parents.
Some of them are naturallygifted.
You know, it's like looking upto an NFL player or an Olympic
athlete, which is wonderful tolook up to them, but at the same

(04:08):
time you have to realize thatsome of it's genetic and they
train very hard.
I'm someone that I was neverathletic growing up.
I was a chubby kid.
I was overweight.
I remember playing Dance, danceRevolution to lose a couple
pounds.
I would run around with myfriends.
We'd play kickball, we'd playfour square, We'd play football,

(04:31):
we'd just play random gamesrunning around outside and I
lost weight that way.
But no, I was never in sports.
I was always one of the lastpeople to be called.
I hated sports, actually untilI did a weightlifting class in
high school.
Hated sports, actually until Idid a weightlifting class in
high school.
So that's why I'm so passionateabout helping the everyday
people that you know they feellike they have to perform like

(04:51):
an athlete, and if they're not,they're failing, and you're not.
You know what is your speed,what is a pace that you can
sustain.
You know, even on your worstdays, and you know for some
people that may look likedrinking a glass of water and
doing a 10 minute stretch.
There is nothing wrong withthat, let me tell you, as

(05:12):
somebody who has Hashimoto's, anautoimmune disorder for my
thyroid, and I went through areally bad like hip injury.
I don't even know what it wasbecause the doctors like refused
to.
You know, look into it further.
I pretty much had to healmyself, but it was kind of like
a strained tendon, bruisedtendon.
I'm not sure what it was, but Icould not do much.
Uh, if I walked too long I wasin pain.

(05:34):
Sleeping would bring me pain.
Anything where I had to engagemuscles would essentially bring
me pain.
Um, so for a year I was stuckto super easy stretching and
walking and I stuck to my diet.
I controlled my controllables.
I set a pace that was good forme.
My pace was speed 0.5.
But you know what?
We were able to sustain it and,yeah, some days I had better

(05:57):
days.
There were some days I was ableto walk a little bit further
and I didn't have the pain andeventually, you know, I got
stronger and better and now I'mpretty much back to the way of
training that I was prior tothat injury and it doesn't
bother me anymore, and that canbe you, but sometimes it takes
longer than you think.
You do have to maintain thatbase level.
You have to be able to sustainspeed one, to get to speed two

(06:20):
or to get to speed three.
You can't just jump there rightoff the bat.
You're going to injure yourself, you're going to get shin
splints, you're going to burnout and I know.
You know you're fed up withyour body, You're frustrated
with your body, you hate, youknow the way your clothes fit,
you feel like garbage and youjust want the results now.
But you know what the habitsyou've been doing.
This didn't start, you know,overnight.

(06:43):
You've been doing this formonths and years.
For one reason or another.
You got busy, life got awayfrom you and now you're making
yourself a priority, which isfine.
But please be patient withyourself.
Get the ball rolling.
Doing those small stepsconsistently over time is gonna
get you so much further thantrying to do everything and be
amazing for a week and burningout.
So find a pace that you can runat.

(07:05):
That is my message for today.
Have a good one.
See you soon.