I am constantly learning and growing when it comes to running. I just received new tips from Jeff Galloway and it’s perfect timing being that I shared in an earlier post about needing to reboot. Sometimes “life” things happen, but there are ALWAYS better days ahead. All we need to do is refocus and get re-energized—with a little motivation, of course!
Four Ways To Energize Your Day and Clear Your Brain
By Olympian Jeff Galloway
It’s natural to become focused on the big things in life, and worry about outside forces, building stress. A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue. Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.
- Walk or run, one day and a walk (or cross train) the next. While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom. Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems. Others like to walk/run during lunch hour, while munching on an energy bar. This can clear out morning stress and prepare mind-body for the challenges of the afternoon. Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout. Scheduling these outings gives you control over your existence.
- Don’t sit—walk! The addition of a few extra short walks, throughout the day, will energize the body and activate the mind. Park farther away from work, the food store, the transit station, etc. Many of my clients use a step counter for motivation and calorie counting. It helps to find one that is consistent and reliable (usually @ $30). Shoot for 10,000 steps a day. You are rewarded for getting out of your chair (or the couch) more often. These short walks burn fat, which adds up (up to 30 pounds a year!). The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises. Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.
- Eat more frequently. Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness. This also means that you’re not burning many calories. If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year). Eat a snack every 2-3 hours, and you can feel better all day. It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate. This combination will leave you satisfied longer with fewer calories consumed. To experience a fat loss, consumption can be managed through websites or journals. For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.
- Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life. Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above. My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training.
Mental well-being plays a big part in effectively running and training, which ties back into ways to run injury free. I hope you enjoyed these exclusive Galloway Blogger tips! I love sharing with others about running, because I know there are others seeking knowledge just like me. There’s something about learning from those who have experienced the very things you may need help with. Getting tips from a well-respected athlete and Olympian makes it even better! For more updates and wisdom from Jeff, make sure you follow Jeff Galloway on Facebook!
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Have you registered for the Jeff Galloway 13.1? If not, you can do so by visiting: http://www.jeffgalloway131.com. You can also get updates via Jeff Galloway’s’ 13.1 Facebook Fan Page here. I hope to see you there!!!
Thankyou so much for sharing this! I definitely needed to see and read this!
xo
lipstickvillain.com
Thank you so much for reading, Chrissie!!!
I have been a fan of Jeff’s for many many years and I am happy to see that he endorses getting up and walking during the day… that it makes a difference. I tend to get caught up in the all or nothing approach at times so it’s good to know that a real expert thinks the small things count!
I agree, Ellle! Those small things truly add up!
My friend met Jeff Galloway and said he was the nicest guy ever!
Yes! I met him for the first time at the Princess Half in 2014. He’s a very nice guy and extremely helpful!
Great post I think eating between meals is a great idea. It works really well for me.
Thank you, Deborah! I agree. I have to be more intentional eating between meals. It definitely helps!
Great tips! This may just help me get out there and start running again!
Thank you, Stephanie! It gets hard sometimes…I was stuck and I’m slowly coming out. I’m ready to get back out there!
I enjoy Jeff’s column in RUnner’s World! These are all great tips. It’s so important to just move. Every little bit adds up quickly.
I love his column too! And you are right! Thank goodness my Fitbit keeps me in line. lol
Love this! I like to think that I’m motivating people by showing them that even at 52, you can still run well!
You absolutely are because you motivate me!!! ;-)
good tips! i have to eat very often or else i’m not very friendly :)
Lol! I’m the same way, Courtney! Thank you.
I’m a huge fan of Jeff Galloway’s, and don’t think I would have had the running success that I’ve had without utilizing his run-walk method.
That’s awesome, Kathryn! I love hearing when Galloway has worked out for others!
I love how a good run or a great workout always gets my mind thinking. I always get some of my best ideas when I am running!
Very true. You get lots of time to think and meditate.
Great post! Thank you for posting this. It was much needed today.
You’re so welcome, Katie! It was a great reminder for myself. Thank you!
I met Jeff a few years ago and he is just as awesome as you would expect.
It’s nice that you met him! He is a really great guy!
Great post! I love Jeff Galloway. He strikes me as being super genuine and knowledgeable.
Thank you, Stephanie! And yes, he really is!
I really like this helpful tips. Eat, take a walk or help out a friend – PERFECT way to perk right up.
That’s so true!
Great tips! I definitely need to move more when I’m not actually working out. I sit too much. I’m definitely on board with the eating more often – I function much better with more frequent foods.
Thank you! I agree!!!
I was thinking yesterday how I need to get up and walk more. I spent most of the day sitting, sitting & driving in my car, or sitting on my couch with my laptop :-O
Yes, Patty…I’m very much guilty of it myself. Especially throughout the day!
Great tips, especially the ones about getting out and walking more. Great way to clear the cobwebs!