exercise

How Personal Trainers Can Attract Clients Consistently

Building a thriving personal training business is no small feat, and for many trainers, the fear of not attracting enough clients is all too real. Consistently bringing in new clients while keeping current ones loyal is the key to growing your fitness business and...

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

Effective Workouts for Busy Women: Stay Fit with Limited Time

Does anyone know why it is so easy for us to identify the reasons NOT to do something? If you asked someone what are some reasons working out is hard for you, they could list 10 reasons in 30 seconds. “I work long hours, I have kids, gym memberships are expensive,...

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5 Ways Music Can Impact Your Workouts

by Annie Rasmussen

Whether or not you realize it or even like it, music can impact your workouts by responses beyond your control. Believe it or not, these impacts are way more real than you think. So the big question is, how can we manipulate this to get the most out of our workouts?

Here are 5 ways music can impact your workouts

Oh, and if you want a free workout that is timed to a playlist so you can embrace the music, then subscribe to our newsletter.

1. INSPIRE

I am one of these people that will spend 5 minutes making sure I have the right song for a 2 minute drive down the road. My workouts are no exception.

I have different playlists curated and genres that work best for me when it comes to powering through that last leg. It never fails to amaze me the impact the music playing has on my workout.

But maybe you’re not like this. Maybe you’re someone who could not care less what song is playing. Maybe you even like to workout in silence. I have a lot of questions for you, starting with why.

Like we have talked about in our enneagram type and exercise, everyone has unique preferences. It is important to know yourself before you create goals. If you don’t know where you are now, you cannot form these goals or the steps to get there.

Same thing with your music taste! You cannot use it to your benefit if you do not know what you prefer. If you are in this boat, do some exploring and enjoy the process. Try various playlist styles while you discover your music preference. And read more about developing playlists and using music in your workouts by reading The Power That Music Has On Your Workout and How To Use It.

Once you find the right music you will see how music can impact your workouts. It can help to create consistency in your training. You can lean on it when you are tired or not “feeling” the workout. And it can serve as positive reinforcement to help you stay disciplined.

2. FLOW STATE

Have you heard of the term flow in sports psychology? This was a term I not only had in my classes in college but experienced first-hand as a collegiate volleyball player.

This is the psychological state of mind in which all our outside awareness of self diminishes and our sole focus is on the task at hand. There is a sense of mastery in this state. We feel more than equipped to take on the task at hand.

So what on earth does this have to do how music can impact your workouts!? Bear with me.

I am sure you have felt this in your workouts at some point or another. You are in the zone. Where the reps feel good. The weight is challenging, but not impossible. Nothing can distract you. And you feel like nothing can stop you.

That is it. Flow.

And most of the time music is contributing to us reaching the flow state. Because music elicits such a strong physical, mental and emotional response. I shared how the body responds to music in How Music Can Help Your Workout By Impacting Your Brain. I highly recommend you check it out to get a more in-depth understanding of the relationship of music and exercise.

While music is not the sole reason for us being able to get into a flow state, it can be a huge contributing factor. After all, reaching the flow state is a result of the alignment of many variables. Music is a variable you can manipulate to reach your workout goals.

3. BUILD A ROUTINE

We talk a lot about habits outside your workout routine. Your sleep schedule, journaling, water intake, etc. What about the impact of your habits as you get into your workout?

I know if I go into the gym on a rainy day where I have softer music playing and my hood over my eyes I am likely to have a less effective workout. Now this is not to say this cannot be turned around, however you want to set yourself up for success. Listen to something that you know will excite you.

This does not mean you have to listen to the same song everyday. It means that building a routine that includes pre-workout habits designed to increase your individual workout success will increase your overall consistency and success. Music is a pre-workout habit.

Use music to build a routine. Starting before the workout and continuing after. As I mentioned, using music to focus before a workout can be helpful. But music can also impact your workouts after when you take time to reflect. And reflecting can help to build positive momentum for the next workout.

A little tangent here…

Is what you are consuming between your ears helping you reach your goals? Seriously. We know music is insanely powerful. That means anything we are listening to can hold a similar power from TV to Podcasts to friends. You choose what you listen to, so make a choice that supports your goals.

4. REINFORCE SELF-BELIEF

Now let’s be honest here, have you ever found someone with the exact same music taste as you? Likely not. If you have, please never let that friend go.

Reality is we all have a unique soundtrack that clicks with our brain. This is not just what we like hearing, but can also be attributed to what we listened to growing up. Hence why the memory aspect of music is so powerful.

Not only is it preference, but the words behind the music. Have you ever had a song lyric give you chills? Or have it stuck in your head and put you into deeper thought?

Like when you’re on a plane, look out the window and listen to “Rivers and Roads” by the Head & the Heart. Chills. Try it out next time, it will make you get all the feels.

Now take that into account for your workout. Think about where you are trying to get your mind to go. Pick music that will help you get there or as I said above listen to music that supports your goals.

There is another psychological term that comes to mind here, self-fulfilling prophecy. Now many of you have probably heard or used that phrase, but this is not a euphemism. We are inclined to believe what we tell ourselves, for our own good.

Like a placebo we feed our minds.

SONGS THAT FUEL MY WORKOUTS

So maybe when you pick a song for your workout, you find songs that give you a prophecy to fulfill. Something like: “I have been fighting for this dream in my soul, and I won’t let it go” from the song “Higher” by The Score.

Or you hear these lyrics, “I’m free to be the greatest here tonight” from The Greatest (feat. Kendrick Lamar)” by Sia, on the last set of your squats. You think about your “why”.

The reason you are working so hard, why you even started working out in the first place and the importance of your fitness goals. Suddenly that last set doesn’t seem so bad because you won’t let go of your goals.

“Confident” by Demi Lovato is one of my favorite songs to do cardio to. I mean the lyrics literally state “I got stamina”. But besides the point.

This simple lyric, “You have had me underrated. What’s wrong with being confident?”, gives you the permission to go for it in your workout. To reach your full potential no matter what obstacles are in your way. If you let yourself absorb that lyric and allow yourself to believe it, it may just change your workout.

You can also subscribe to our newsletter and get a workout that is timed completely to the music. Click here to subscribe and get your free workout.

Time for another tangent…

I think people aren’t talking enough about how tough it is to walk into a gym with confidence. Intimidated by people who basically live there, it can be tough to find your place. What you tell yourself is a huge part of your comfort, confidence and success. Lyrics can feed the confidence in you so you can feel ready to take on your workout. I have more tips for overcoming this anxiety in my go-to workout and tips for the gym article.

5. THE EXTRA 1%

When you are consuming music it is more than just hearing. You are actually stimulating our frontal lobe. This is an area that is much bigger than animals’ brains and is responsible for decision-making and planning.

When you put music on that influences your belief that you are capable of doing difficult things, you are using that to impact your next decision. Music could give you the strength you need to get that extra 1% out of yourself and into your workouts.

Do you know what I’m talking about? It is that last little bit of effort that we tend to hold on to at the end of workout. And it is often a difference maker – mentally, physically and emotionally.

The energy and lyrics from music can get you to push into that 1% and truly leave it all on the gym floor.

And for those of you wondering why you would want to do that … well, try it. See what you are capable of. Feel what that does for your confidence.

START USING THE 5 WAYS MUSIC CAN IMPACT YOUR WORKOUTS

Now it is your job to put this to use. When you are working out and you hit that point where you are just staring at the weight. Hoping it lifts itself. Turn on a song (try one of the ones above) with inspirational lyrics.

Imagine that it’s not Demi Lovato or Sia singing. But it is you. Telling yourself you are capable of doing this next thing. It may seem cliche or just plain stupid. But I promise you, the more you can train your brain to keep going, the easier it will be to train your body.

How Personal Trainers Can Attract Clients Consistently

Building a thriving personal training business is no small feat, and for many trainers, the fear of not attracting enough clients is all too real. Consistently bringing in new clients while keeping current ones loyal is the key to growing your fitness business and...

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

Effective Workouts for Busy Women: Stay Fit with Limited Time

Does anyone know why it is so easy for us to identify the reasons NOT to do something? If you asked someone what are some reasons working out is hard for you, they could list 10 reasons in 30 seconds. “I work long hours, I have kids, gym memberships are expensive,...

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The Power That Music Has On Your Workout and How To Use It

by Annie Rasmussen

Have you considered the power that music has on your workout? Do you give it as much thought as your supplements, smart watch and outfit? I am here to tell you that you should be.

There is so much power in what you are listening to that can help you get the most out of your workout. Can you answer the question, what am I feeding my bran?

There is actually science to this. The chemical ways the beat of the music can influence your mind. The psychological ways that music can impact your mental state.

There is almost an equation to the relationship of music and exercise.

Music + Exercise + Routine = Flow.

And if you haven’t read 5 Ways Music Can Impact Your Workouts In 2022 then know that flow is state that we would love to be in for every workout.

This post contains affiliate links. See our disclosure at the bottom of the page.

MUSIC

What it’s all about! It has to be music that inspires you and only you. This is going to differ based on what is tied to your memories, what music you listened to growing up, or even just what music releases that dopamine. That is why I cannot go to the gym without my headphones.

Even though it is about you and your music, here are my best tips for building your playlist!

Find lyrics that inspire

We have to listen to a lot of things we can’t control throughout the day. Be sure to choose something that can inspire you to reach your goals in the gym.

Ride the Rhythm

To be honest, some music that has too fast of a beat can be too much for me. But for others, they can thrive on that. Find a genre or couple of songs that fit your pace.

Let it build

I for one don’t want to be listening to Eye of the Tiger while I’m doing glute bridges in my warm-up. I love to build up playlists to climb as I am reaching the hardest set in my workout. This just gives me that extra push I need to power through the end.

In terms of what you do for your workout, I encourage you to do what your body needs that day. We believe in creating a positive relationship with exercise and understanding what it does for your body. Exercise offers physical benefits like heart health and decreased pain to mental benefits like decreased stress and increased confidence.

It is also understood that the more you know about something the more comfortable you are. In our recent articles on tips to get the most out of your workout are some specific technique tips that will help you feel more comfortable and get more out of your workout.

You can also subscribe to our newsletter and get a workout that is timed completely to the music.

Whatever workout you choose, your music should match the work. For example, I like to listen to slower songs during endurance runs, but during sprints I need fast, intense music. One of my favorites lately has been “Astronaut in the Ocean” by Masked Wolf.

MY FAVORITE MUSIC

And this might be controversial, but I am team Apple Music. They actually have playlists that do this for you, if making a playlist is not your jam. Here are three that I am using on repeat.

Pure Cardio

This playlist is a bit more techno and pop. Designed for higher intensity running to keep you going. Pairs well with the style workout that Jane describes in her article about Short Burst Cardio Workouts.

Chellie’s Spotify recommendation – Pop Hits 2000s-2021.

Hip Hop HIIT

If Hip Hop is your jam, like mine, when doing some more intense training, this one is great. Filled with popular hits in the hip-hop genre.

I broke down HIIT workouts, how to do them better and gave away two different workouts that you can do from anywhere in this article, HIIT WORKOUTS WHAT ARE THEY AND HOW CAN I DO THEM BETTER?

Chellie’s Spotify recommendation – I Love My 90s Hip Hop.

Country Run

If you are just a country music fan, this one is for you. But I think it is perfect for an endurance run or a chill core workout. Definitely has all your favorite hits from today’s country music.

Chellie’s Spotify recommendation – Country Running.

If you need a good core workout there are 7 free options for you in this article, 7 Core Workouts Where You Can Feel The Burn – Pure Fitness WI . My personal favorite is the 30 Minute Cardio & Ab Workout! Big plus is that these are all videos, so you can follow along.

Lately I have been loving the Hip Hop HIIT Workout. To me it has such a great beat that keeps my workout moving. I never feel like it slows down or eases up.

I don’t really listen to the lyrics as much as I feel the power behind the music. Such a great playlist for any intense strength training workout.

Whatever your genre, workout, or vibe is, there are playlists out there for you!

ROUTINE

Routine and discipline are two of the most important aspects to any workout regime. Motivation comes and goes. But finding a fitness routine that is sustainable for your lifestyle goes far beyond that inspiration quote you read today.

How To Build A Sustainable Workout Routine

Motivation and inspiration have their place. They can be useful in remembering why you built this routine in the first place. But establishing a routine using these three tips will help you find the consistency you need and want.

Write it down!

We have pretty much been told this since day one. In school we were told that hand-written was always better than typing. That putting pen to paper helps ingrain information in our heads.

I am a firm believer in calendars, to-do lists and planners. Writing things down helps hold me accountable. Not just for the things I need to get done today, but for my overarching goals. My monthly objectives. And keeping track of the habits that help me get there. If you need a place to try this technique out, take a look at our journal that helps you do just that.

PRO TIP: If list-making isn’t your thing, try finding a group (friends, on facebook, clubs,etc.) that you can text with about your goals. Accountability is important no matter what the source is. We have a great fitness community already started for you, join us on Instagram!

Find some balance!

Accountability is key, but unfortunately life doesn’t always turn out perfect. That is why it is important to set realistic goals within these routines.

I remember reading awhile back that you should try to schedule 1-2 “social” events a week. Doesn’t always mean you are going to a huge party, but start with lunch with a friend or a nature walk with a sibling!

After all, you are striving for a life that includes a life, not just the gym or calorie counting, right?

Bring the beat in!

So where does music fit into all of this? Although you aren’t going to write down what song you are going to listen to every day of the week in your journal, there are ways to use music as a tool.

Try incorporating music in more than just your workouts. One way to do this is by kicking off your week with some songs that give you that fresh feeling of starting over.

My favorite playlist for this is “Monday at Noon” by SoulCycle on Apple Music. An upbeat pop playlist that keeps you going when you’re starting to drag. Try listening to this on your way into work on Monday and see what it does for your mood! (Check out Batman Chill on Spotify!)

Music is huge in my productivity. I have found that when music is used intentionally, it can change the way you work. By choosing songs that regulate our mental and emotional state, we are able to stay in control when the work starts to pile up.

When I need to get work done or simply need to focus on the task at hand, I like to use slower background music to keep me in the zone. I usually just go to Pandora and turn on Lumineers Radio. Soft, indie vibes help me to drown out distractions and keep my emotional state steady.

The music you choose doesn’t always have to be the same, but the way you use it has to fit into your routine as a way to push productivity and when needed, rest.

FLOW

Flow is the psychological term that refers to the state of mind in which all our outside awareness of self diminishes and our sole focus is on the task at hand. By using all three of these tools, music, exercise & routine, we are able to find that flow state in our workout.

Music can be the catalyst behind creating and maintaining a routine that includes exercise as a priority. A routine that helps you function in that flow state for your workouts and for other areas of your life.

Finding a routine that you can stick with takes the guess-work out of your week. Discovering what music can do to fuel your week takes the emotional stress away. Allowing us to be intentional and disciplined with our actions and live in the present. Leading us to a flow state of mind.

If you haven’t caught on a flow state can be more than just your workout. I can be present in your life. When we have the confidence that we can accomplish a task, we find that sweet spot. The barriers that have previously been holding us back are down. If you have felt this flow you know just why it is so rewarding.

HOW DO YOU USE THE POWER THAT MUSIC HAS ON YOUR WORKOUT?

Find what your music vibe. Identify what music keeps you going and how it makes you feel.

Set your goals and find the workout that fits your needs and goals. Try my 32 minute workout timed to songs by subscribing to our newsletter!

Work your realistic routine to meet these goals.

Find your flow within your workout. That is what will keep you coming back. That is what will get you through the days you just don’t want to. That is what will help you reach your goals! And maybe music has been the missing key that will help you unlock your flow.

How Personal Trainers Can Attract Clients Consistently

Building a thriving personal training business is no small feat, and for many trainers, the fear of not attracting enough clients is all too real. Consistently bringing in new clients while keeping current ones loyal is the key to growing your fitness business and...

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

Effective Workouts for Busy Women: Stay Fit with Limited Time

Does anyone know why it is so easy for us to identify the reasons NOT to do something? If you asked someone what are some reasons working out is hard for you, they could list 10 reasons in 30 seconds. “I work long hours, I have kids, gym memberships are expensive,...

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How Music Can Help Your Workout By Impacting Your Brain

by Annie Rasmussen

We worry so much in the fitness industry about what we consume and how we manipulate our bodies. Food, drink, exercise, supplements. Well guess what? Listening is consuming too. And the ways music can affect, not only your brain but, the way your body responds are more than you think. Specifically, how music can help your workout by impacting your brain.

Let’s face it. There is no escape from music in our world, it is inevitable.

I dare you to go a day without hearing a single song. Go ahead. Close your ears in the grocery store. Turn off your TV. Don’t even think about going on social media. Try not to walk past anyone blasting their music in the car.

If music has an effect on our brain and body and we can’t avoid it, how can we use this to our advantage in our workouts?

THE SCIENTIFIC EFFECTS OF MUSIC ON THE BRAIN

In my research for this article I couldn’t believe what I found. When I say I was drowning in information, I mean middle of the Pacific. And frankly it was boring.

All I could think was how do I include the highlights without boring you all to death. So I’m going to hit you with the fast fact of how music can help your workout by impacting your brain.

Music can be directly related to evoking memories

We see this play out in our day-to-day lives. Like hearing a jingle and immediately thinking of the product in reference. It is even why we have traditions like a wedding song, because it reminds us of that memory.

Here is what the science says. Through music, we can trigger the hippocampus in the brain, which is in charge of memory, to retrieve past memories and even create new ones.

In the same way, the nucleus accumbens ties this music to a dopamine release. So you hear a song that has a positive awesome memory attached to it and you get a burst of dopamine that can be helpful during a workout.

Music is so powerful that it has been shown in studies to bring a spark to Alzheimer’s patients, proven on a literal brain scan. But, it isn’t all positive, our memories can be heavily tied to a song that evokes good or bad feelings. So, pick your music intentionally.

How Do You Use Music’s Memory Evoking Power For Your Workouts?

Have you had a song that takes you back to a point in your life where you felt like a winner? The song that was playing when you won that big game. The jam you and your friends would listen to before a night out. Or even a song you heard at your favorite concert that brings back a smile to your face. Do that exact same thing for your workouts.

The science can be dry and overwhelming, but what you need to do is simple. Cultivate a playlist that is full of songs that remind you of a time in your life when you were excited or trigger a smile on your face. Now, put in your earbuds, get moving and feel the difference in your workout.

People who listen to music are shown to have better mental well-being

In general, when music is a prominent part of a person’s life there is a positive outcome. They are likely to have reduced anxieties due to the higher dopamine levels in their brain. In Harvard studies, this was also linked to better cognitive functions and more feelings of happiness. And the impacts of early music exposure in our childhood has been shown to increase our ability to learn new ideas and concepts.

We know exercise causes an increase in dopamine. But if exercise and music are both methods in which our dopamine levels rise, can you imagine the possibilities when we combine them?

With lowered anxiety due to increased dopamine there would be more enjoyment in each workout. There would be more consistency in a week, month and year. And a consistent workout routine is shown to help mitigate anxiety, stress and depression.

Improved cognitive function and increased feelings of happiness can show an improvement in work performance. Which is also a side effect of a regular workout routine.

Combining music and exercise is clearly powerful. Helping to get your mind and body on the same page.

How Do You Use A Music Driven Mental Well-Being For Your Workouts?

To feel at your body’s physical peak, you also have to be there mentally. If music is a method to help your brain get there then find a soundtrack that speaks to you.

My overall favorite workout playlist is full of throwbacks that bring up great memories. It is one my friend made for my volleyball team back in college. Although that one is not public, here is one with a lot of similar songs – Hits of the 2010s on apple music.

Chellie is coming in with her playlist recommendations on Spotify. Check out 2000s Throwbacks (Top 100 Hits).

One I have been loving more recently is Hip-Hop HIIT on Apple Music. Of course, Chellie recommends I Love My 90s Hip Hop on Spotify.

And use music more regularly. Start incorporating music into your daily activities. Maybe put your earbuds in while you are grocery shopping or folding laundry. Try swapping a time you usually have the TV on for some music. You will feel the difference!

Music has the ability to affect our emotions

You might be saying “duh” to this one because we have all had a song that makes us well up with tears or have a big smile. What you might not know is the combination of emotions and the memories evoked by the music triggers heavy nostalgia within us. Because of this, music can and does heavily influence who we are. Because really, who we are is a combination of experiences and emotions!

How Music Triggered Emotions Can Help Your Workout

I find a common thread in moving my body and listening to music. They both help me process the emotions going on in my brain. Whether clearing my head with a run, or feeling ALL the emotion at once in a song.

I am actually one of these people that when I run longer distances, I like slower songs. One of my all time favorite songs to play while running is “Supercut” by Lorde. Slower, but still had a great beat.

When you have a lot on your mind and heart, think about what will speak to you in your workout. Use that to select the music or vibe you want. It will help boost your mood and process the tougher emotions while working out. Multitasking at its finest.

I suggest having several playlists that cover your typical moods or vibes. Definitely give them names that evoke the response you want. I have playlists that are called “Fall Vibes”, “Work”, “Throwback”, “Run” all tailored to the mood I am in or activity I am doing!

You can also subscribe to our newsletter and get a workout that is timed completely to the music. Click here to subscribe and get your free workout.

Music is impacting not just our brain, but our entire body

Did you know that it can improve your immune system and bodily functions overall? It has also been shown to improve circulation and to reduce blood pressure. Conveniently, that is also a desired outcome of a balanced lifestyle of exercise and nutrition.

Music’s ability to lower stress and increase cortisol levels can even lead to pain reduction, studies show. Not to suggest your workouts should be painful, but we have all been there. The fatigue, the burn. Well with the right music that fatigue and burn might be just a little less the next time.

How Music’s Impact On Your Entire Body Can Help Your Workouts

I love the thought that by listening to music and working out, I am doing two things that help my body function better overall. So when I am dragging going into a workout I have learned that the first thing I need is music.

Start making music a part of your routine to help you find your workout flow. Yes, flow is a real thing. It is actually studied heavily in sports psychology. I touch more on flow in 5 Ways Music Can Impact Your Workouts in 2022. But if you want to know and understand how music can help your workout by impacting your brain you need to make music part of your routine.

Start Using Music To Help Your Workout and Life By Impacting Your Brain

There are few things that you can do this week that can change not only the way you think about music, but your whole daily routine.

As a community, we challenge you to find ways to incorporate discipline over motivation. Music is no exception. Here are 3 small things you can do today to help you use music to reach your goals.

There is no bad place to start

Research states that whether actively listening or in background, music will have an impact. If you are looking to simply just see how music can change your life and productivity the best tip I have is to just start playing it in the background. You might just find, like I have, that it can help you stay focused on the task at hand.

My current favorite productivity playlist on Apple Music: “Hanging Out” by Apple Music. And a little known fact is that Mike has built an incredible playlist on Spotify that Chellie is obsessed with – Batman Chill. If you want more information on how to use music in your workouts read The Power That Music Has On Your Workout and How To Use It.

In fact, as I am writing this article I turned off the TV and turned on this playlist. Let me tell you, I have gotten more done in 5 minutes with music than 20 minutes without. It really does work!

Use music as the tool that it is

Because it can just have such a large part in our feelings, why wouldn’t we use it to our advantage to help our mood. I encourage you, next time you are having a bad day or it is just one of those Mondays, try putting on your favorite song.

Whether it is happy and upbeat or sad and slow, I guarantee that it will drive you away from the mundane. The impact of music will influence your mood greatly. Try these other tips for cultivating positivity.

How Music Can Help Your Workout By Impacting Your Brain

If a series of notes and rhythms can go as far as to counteract a disease like Alzheimers, what else that goes into our ear impacts how we live?

In the next week, be mindful of everything you are consuming. Even go as far as writing it down, whether in a notebook or get more organized by using a journal. Note what makes you feel good versus what is not helping your goals. This is not only a great start to your music journey, but can create great journaling habits.

Now You Know How Music Can Help Your Workout By Impacting Your Brain

The impact music and exercise have on our body is not something to be taken lightly. With this knowledge in hand, maybe it will cause you to think twice about what you are putting between your ears. We care so much about what we are putting our body through in exercise because we know its effects. Why are we not giving the same power to music?

How Personal Trainers Can Attract Clients Consistently

Building a thriving personal training business is no small feat, and for many trainers, the fear of not attracting enough clients is all too real. Consistently bringing in new clients while keeping current ones loyal is the key to growing your fitness business and...

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

Effective Workouts for Busy Women: Stay Fit with Limited Time

Does anyone know why it is so easy for us to identify the reasons NOT to do something? If you asked someone what are some reasons working out is hard for you, they could list 10 reasons in 30 seconds. “I work long hours, I have kids, gym memberships are expensive,...

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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IronMan Indiana Race Week Mental, Physical and Emotional Preparation

by Chellie

It is officially race week! And as predicted there are some wild emotions going on. It’s kind of hard to put into words even though this is the third time. But I am going to try and give you an inside look at my IronMan race week mental, physical and emotional preparation.

Am I nervous? Yes.

Am I excited? Yes.

Am I confident about the race? Yes.

Do I feel comfortable going into the race? No.

For me being comfortable is it not always a good thing. After all and Iron Man isn’t a comfortable adventure. But, I said I feel confident. What I mean is that I am confident that I will put my best foot forward on race day. I’m confident that I trained hard and intentionally. And I am confident that I will get to that finish line.

In the past week I have had a lot of questions about how I am feeling, the race and training, I thought it would be fun to touch on some reoccurring topics and answer those questions. Especially, the ones I have heard more than once.

“What are your IronMan race week mental, physical, and emotional preparations?”

I am an early packer. That’s a big mental preparation for me. I give it a lot of heart and soul. I lay it out multiple times. I try stuff on. I pack and repack. It’s almost like training for me.

The more familiar I am with what I have the more confident I get. And this helps take up some of my free time from the drop in actual training hours during the tapper weeks.

Physical is really psychological. What do I need to do to feel good. For me that’s a lot of moderate intensity and short time workouts. Everything is 30-45 minutes with mobility snd stretching. Enough that I feel my body working, but not over working. That recovery is easy and I don’t make backward progress this close to the race.

To clarify, backward progress would be causing fatigue or injury this close to a race by over working.The workouts are really mentally comforting, there are not physiological adaptations to earn this week.

I meditate and take hot baths to keep my mind and self busy. It helps prepare my body for the race, but at this point much more of my mind.

Nutritionally has the biggest change I think. No alcohol, no cheese and the coffee is dropping. Why?

Alcohol is a toxin. So that will inhibit my recovery goals now and performance goals on race day.

Cheese and coffee both have a dramatic affect on me. Eliminating them to help ease the stress my digestion is under before and during the race.

And finally sleep. I try to sleep as much as possible I get into bed early or go by myself and meditate and stretch before bed because my mind tends to wander at this point.

I visualize a successful race and that generally settles my roaming mind so that I can tall asleep.

How do you get game day ready? How do you not psych yourself out?

I felt like these questions went with my race week mental, physical and emotional preparation. Everything I have don’t in training is what has physically prepared me. I have been working on my mental game during training, but I find those results don’t show until race day. No matter who you are.

Outside of obsessive packing, eating, stretching and sleeping there is nothing left to get game day ready. But there is always the opportunity to psych yourself out. My focus has to stay on me succeeding – at the race and at my goals. I have to make that the priority this week and do things that support it. And perhaps more importantly DON’T do things that won’t support my goals.

“Do you feel like you have to have a clean house, checked-off to-do list, and everything wrapped up before leaving?”

This question was clearly asked by someone who knows me well. 1000% I need to have all my t’s crossed and my i’s dotted.

I know that it is difficult for me to relax when I am anticipating the race. My mind generally starts to wonder and think of the million other things I could do instead of relaxing.

To help with this I try 2 approaches. 1 – get as much shit done ahead of time and schedule the other things. So anything I don’t do, but I want to do I set a date for it. That helps me “be at peace” with it not being done and keeps it from being a distraction.

2 – I continuously preach to myself “live in the moment”. Enjoy the fact that this rest is mandated. Enjoy how freaking hard you’ve worked for this rest. Trust that this moment now will pay dividends on race day. Remember that these are memories too. And, perhaps most important is the concept that being busy and getting things done isn’t a measure of success or self value. Embracing that allows me to live in the moment and allow race day to be my success story.

Side Note – you know I’m writing this article with excitement to cross it off my list before I leave!

“Do you have any IronMan pre-race rituals?”

I don’t have anything crazy. ?I have a clear plan I follow that I don’t like to deviate from, perhaps that is part of a ritual But I would say my visualization is the most ritualistic activity that I do. It has been going on throughout training, but this week and race day is my main focus.

I really enjoy getting to the venue and being able to put landmarks in my head and make the visualization more realistic. I’ll be running the course and transitions through my head continuously race morning.

What are you most excited for during the race? What are you looking forward to after the race?

There is nothing like the anticipation and anxiety I feel standing in line for the swim. Nerves are jumping out of my throat, my body wants to attack the challenge and my mind is trying to hold everything together. It sounds wild and it is.But that feeling is incredible.

I am excited to see how these legs do on the run. I have made it a big goal to run the entire marathon – something I haven’t accomplished before. And I am hoping my nutritional changes will get me there.

And if you have been following my training then you know that I did not train in a traditional manner, so I am damn excited to see what I can do.

I am hoping, with tightly crossed fingers, not feel like death. I have this crappy memory of the hell I was in after finishing IronMan Chattanooga and all I care about is not feeling that way. Oh, and a shower. Nothing compares to a shower after the race.

Race day goals?

Big goal is to live in the moment and soak it all in. Not always easy for me. But having a baby has made me much better at it.

I will run the entire marathon.

12 hour finish. Anywhere in the 12s would make me happy. For reference my best was Madison 2016 at 13:06.

What do you think about during the race?

It is different for each leg of the race.

Swim – I am filled with positivity because the day has started. My thoughts are uplifting and full of hope. I generally settle all my nerves in the swim because I try to set a tempo for the day.

Bike – loop 1 I am practicing patience so I am very invested in my technique, my nutrition and my plan. Loop 2 I give myself more freedom to attack the bike which allows my mind to wander. My thoughts aren’t as positive, more challenging. I am trying to mentally inspire myself to do more and be more. And of course the constant thought of crossing that finish line enters into my head 1,352 times.

Run – this is the hardest for me mentally.I let my mind go to absolutely anything to help distract myself. I consistently do mental checks on my running form and go back to my random thoughts. Overall, this is this time is filled with inspiring (for me) negative self-talk.

Don’t come at me over this. I know it is not the “ideal” mentality and that it isn’t “healthy” for everyone. Which is why I am not recommending you or anyone use negative self-talk. I am simply being honest. The things I tell myself aren’t out of hate, they serve as reminders for what is on the line. And that in return gets my ass moving.

How do you troubleshoot during the race if something isn’t going right/you aren’t on pace/you get a blister/you all of a sudden have to poop?

This one made me laugh. There is literally nothing you can do. Those bumps are going to be in the road. You can try to prepare for them, but ultimately you are just triaging what comes up.

Something isn’t going to go right. That’s the nature of this type of a race. It is far too long for everything to go right. In Chattanooga I miscounted ALL of the swim buoys. So I thought I should be hitting the final buoy and I was just hitting half way. That was a mind bend. Yes, I have learned from that and I triple check all course information. And in Madison my chain fell off my bike after Barlow and I had to chase Jo back down to keep our goal of finishing together.

You aren’t on pace. The answer no one wants to hear is that they fucked up. If you aren’t on pace something happened. It could be in your control or it could be out of your control. Most of the time it is in your control – training preparations, food/hydration, rest, sleep, realistic goals. And I am not bashing other people. I know this from personal experience. Endurance racing is humbling at every level.

Blister/Urge to Poop. Good news is that there are a lot of port-a-johns on the course. So you should be safe to get into one. Now if it is digestive distress going on and mother nature can’t wait you may poop yourself. While I have been close, it has never happened.

What I tell myself in those close calls is … you aren’t first and you won’t be the last. There is no point in dwelling on it now. You have to focus on the race. Clean yourself up at the next port-a-john.

And for blisters and other incidents they have stuff at aid stations that can be of help. But most athletes carry things they know they might need like bandaids because they got blisters a lot in training. Others put it all in their special needs bags. Those are bags that are available to athletes ONLY halfway through the bike and halfway through the run.

People put crazy shit in there. Cans of soup, brand new shoes and emergency items like band aids.

How do you reach deep to get that extra burst when you think you can’t do it anymore?

Mental. Mental. Mental.

I have never been on the wire in a race. Meaning I haven’t been so close to a cut off time that I had to keep going or I wouldn’t make it. That is good and bad. Good because that means I am racing strong. Bad because it means it is easy to just slow down.

I have focused this training cycle on the mantra “you don’t get to do that mile again”. Essentially, I don’t want to look back at any part of the race and think could I have or should I have done that differently.

If I choose to slow down on the bike, it should be because I am over working and it isn’t sustainable. Because I will never be able to do that mile over or “make-up” for the slow down. This is a race leaving it all on the course is what I am here to do.

How do you feel when you cross the finish line? What do you do to recover immediately after?

Crossing the finish line is more than euphoric. It is also a little sad for me. I am elated to be done and to have become an IronMan again. But it is also over. I love the discipline required to train for an IronMan – it brings out the best in me. So the celebration is always bitter sweet. Until I pick that next race 🙂

I hope I have a better answer for you guys on recovery after the race. In the past I have been wrecked. Madison took its tool on my digestion and my knees. I couldn’t even stand up off the curb they hurt so bad. Chattanooga I was incredibly dehydrated (heat and digestion issues) I was in the dumps for two days following the race. The only consistency between the two races is that I wanted to hug Mike (and cry) and take a shower.

As I said before, I hope to have a much different race experience this time and that means a much different post-race experience. Stay tuned!

If you made it to the end here, they you either are a good friend of mine (I love you) or you are really interested in IronMan. Either way, welcome to my little IM racing community 🙂 Comment or connect with me on Instagram!

Cheers,

Chellie

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