Author Archives: Beth Baker

Attack on Pivot

Raise your hand if you are sick of the word PIVOT!

*hand raised*

Pivot, to me, seems so effortless, easy and streamlined, like…
“oh, I’ll just pop right over here with this new thing and it’ll be oh so easy.”
 *Actually, “pivoting” was easy for me at the begging of *points to everything* but I, and imagine you too, are done “hoping over here with this new thing”. From homeschooling to now wearing masks inside because of all the fires, and then trying to “pivot” yourself into some new way to take care of yourself without buying up Bevnmo. 

So, I grew up on a boat, a sail boat. And if you don’t know how sail boats move across the water, here is a step by step lesson: 
1. After screaming and yelling at the crew members (kids) the captain makes way out of the slip (the place where they boat is parked) by way of motor (that may or may not work on any given day).
2. Captain makes way out to the open water, without hitting other boats…ideally. 
3. A flurry of chaos and yelling once again arises as the sails go up, lines (ropes) tussle across the deck at a dangerous speed and the motor goes off. Sailing ensues. 
4. Open a beer. 
-> 5. If the vessel is going up wind, it’ll need to change directions and or “tack”. This is the the hysteria part of sailing. The sails have to go from one side of the boat to another, the entire boat tips in the opposite direction, (healing) and the BOOM, (the horizontal part of the mast) swings rapidly across the boat. *This is called a boom for a reason, as it will hit heads and cause concussions, or throw a grown person into the water. It all depends on the wind and the captains aptness to warn everyone by yelling “READY ABOUT!!”. (when I was a kid, my dad yelled “ATTACK”, and that made sense to me, as he had 4 small kids on the boat) In a few minutes, the lines were released and tighten, the sails made this huge popping sound as the wind would catch them, and finally everything would calm down. 
6. Beer time. 
7. Do number 5 again until you hit your destination, or you run out of beer. 

I like this analogy for our current “everything”. We are all heading upwind to, and are constantly changing directions, screaming, ducking and then having a beer. It’s a combination of chaos, crazy and breathing. But the good news is, that once it’s all over, you sail downwind, and that’s just a straight shot from point a to b, and I’m hopeful that will be in our future. 

FREE! New Mini Workshop! 10/3

A workshop that will help YOU start to run. You’ll learn how, why and what to do and how to keep going. Meet Running Evolution!

I know why you hate running.

Running sucks…until it doesn’t.

It’s time to get past the suck and into the fun.

So. You hate running. 

It’s time for a…

Running Evolution

The ultimate training for people who hate running.

Get ready to become a “real” runner and complete your first 5k!

Raise your hand if the last time you tried to run, you were thinking:

“I’m going to die.”

“Everyone is looking at me.”

“I’m so slow!”

“I feel like I’m being chased.”

“What if I fall and hurt myself?”

“I look dumb.”

“I’m way behind everybody else…”

“I’m so out of shape!”

“Maybe I’m just not a runner.”

…And that’s just the beginning of a long list of things EVERYONE thinks when they first start running.

I get it.

When I started running, I hated it…then I loved it.

So if you’re thinking, “Running sucks!”

…This is ESPECIALLY for you.

Running is pure awesomeness.

(You just haven’t experienced that part yet.)

Sign up here to get in the FREE WORKSHOP

⇉ Here’s what’s on the other side of the suckage:

FEELIN’ YOUR BODY. I’m not just talking about feelin’ yourself, I’m talking about feeling in your body like you never have before. Feeling alive.

FITNESS. You’re going to get stronger, leaner, meaner, and faster than the fears holding you back.

CONFIDENCE. There’s nothing that gets you in your power quite like a runner’s high. And even when it wears off, you’re gonna feel pretty awesome about yourself.

MENTAL HEALTH. Have you ever seen one of those movies where a character’s like, “I’m gonna go on a run to clear my head?” You too can become that person!

GENERAL BADASSERY. When you conquer one hard thing, you’re gonna wanna conquer more hard things. This goes for running races, launching podcasts, playing instruments on stage, or any of your other scary secret dreams.

…Running can do all that? Yes! And more, baby!

Let me make it simple for ya:

You’re about to go from “person who can’t run” to “runner who used to think they couldn’t run.”

THE BREAKDOWN

Sign up for RUNNING EVOLUTION and you’ll get:

30 MIN-HOUR ZOOM CLASS – I’ll tell you exacltly why people hate running, how to get past it, and how to start. 

RUNNING SCHEDULES – Easy-to-follow running schedules that’ll get you up to speed in a safe, fun way!

“ASK A COACH” MINI BOOK – After coaching THOUSANDS of runners over the past decade, there are few questions I haven’t heard. This handy-dandy guide has a bunch of ‘em!

DISCOUNT ON RUNNING CLOTHES – Who doesn’t want to look their best while they’re sweating their face off? I’ll suit you up with some of my favorite running swag for an even swaggier price.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“What a GREAT experience! Coach Beth definitely got everyone off the couch with her humor, dedication and enthusiasm. – Deb G.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

MEET YOUR COACH

Hi! I’m Beth, running coach, taco lover, and beer drinker.

A wise man once told me, “Tramps like us, baby we were born to run…”

Well, sorry Boss, but some of us were not born to run. I had to learn how to do it over a long and agonizing year of cussing, crying, and a few tantrums on my way to my first 5k.

Why did it take me that long? Because I was scared.

I was scared I was going to die, that I looked dumb, and that I was going to have to stop feeding my body garbage wrapped in beer cans.

I even worried that if I was a runner, I wouldn’t be cool anymore. (I was never cool by the way.

Eventually, I fell in love with running. But I also remember how shitty it felt at first, which is why I know exactly how to get you over those hurdles.

I’ve coached THOUSANDS of new runners over the past decade, and I’ve learned that what stops most of us is fear.

(It all comes down to fight-or-flight, which makes us feel like we’re going to die.)

I’ll show you how to conquer those fears in Running Evolution, and after that…no “new thing” will ever seem quite as scary again.

Ready to run like a boss?

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“Whether you want to be able to run a few miles or a marathon, Beth will get you to your goal with her good-humored encouragement…you will be proud of yourself (and a bit sad) when it’s over.”- Val P

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

WHY RUN NOW?

Sure, there are a million reasons not to run, and you can trust your brain to bring up all of them as you’re tying up your shoes.

BUT at a time when gyms are closed and the people you love are driving you crazy, running can be your salvation.

Running is something you can do anywhere, any time, for free, to clear your head and move your body.

It’s so much more than just exercise — it’s a whole new way of life.

FAQ

What if I just suck at running?

Everyone feels like they suck at first. It’s all about getting over that hump so you can start to experience the awesomeness that is running. Once you get there, you’ll never look back.

What if I can’t motivate myself to run?

Let me guess — every time you try to run, you realize you have to send an e-mail or clean the rain gutters or cure cancer first? 

Don’t worry, I have a sack of solutions for every little excuse in the book, and I’ll show you how to get your brain and body onboard with your new running lifestyle.

Where can I find good running clothes?

We’ll cover that in the kickoff class too, PLUS I’m giving you a discount on my favorite running gear, so there’s that.

(But srsly, the best kind of running clothes are the kind you put out the night before to make it that much easier to get out the door.)

What if I turn into a world-class runner? Where will I keep all my medals?

Now that is the kind of problem I want you to have! Can’t wait to see you take what I show you and run with it. (Yes, that was a run pun!)

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“I still talk about ‘my coach Beth.’ Thanks to you for not only helping me get much healthier, but also learn how to have fun exercising!” – Mark A.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

ONE LAST THING…

From Coach Beth

I used to think running was only for tiny fast people.

I was wrong.

Running is for everyone, including beer-guzzling taco lovers like me.

In fact, if I introduced you to some of the world-class runners I know, they probably don’t even match the picture you have in your head of an “athlete”.

If you’ve always wanted to try running, or even if you’ve tried before and hated it, NOW is your time.

Come with me and I’ll show you how to get through that shitty first mile and go on to do your first 5k and beyond.

Let’s run this world!

#Buttslap 

Coach Beth

Now is your time! Join Running Evolution today!

Sign Up Here!

Learn To Run! Virtual Workshop. 8/22

Running sucks…until it doesn’t.

It’s time to get past the suck and into the fun.

It’s time for a…

RUNNING EVOLUTION

The ultimate training for people who hate running.

Get ready to become a “real” runner and complete your first 5k!

Raise your hand if the last time you tried to run, you were thinking:

“I’m going to die.”

“Everyone is looking at me.”

“I’m so slow!”

“I feel like I’m being chased.”

“What if I fall and hurt myself?”

        “I look dumb.”

“I’m way behind everybody else…”

“I’m so out of shape!”

        “Maybe I’m just not a runner.”

…And that’s just the beginning of a long list of things EVERYONE thinks when they first start running.

I get it.

When I started running, I hated it…then I loved it.

So if you’re thinking, “Running sucks!”

…This is ESPECIALLY for you.

Running is pure awesomeness.

(You just haven’t experienced that part yet.)

 Here’s what’s on the other side of the suckage:

  • FEELIN’ YOUR BODY. I’m not just talking about feelin’ yourself, I’m talking about feeling in your body like you never have before. Feeling alive.
  • FITNESS. You’re going to get stronger, leaner, meaner, and faster than the fears holding you back.
  • CONFIDENCE. There’s nothing that gets you in your power quite like a runner’s high. And even when it wears off, you’re gonna feel pretty awesome about yourself.
  • MENTAL HEALTH. Have you ever seen one of those movies where a character’s like, “I’m gonna go on a run to clear my head?” You too can become that person!
  • GENERAL BADASSERY. When you conquer one hard thing, you’re gonna wanna conquer more hard things. This goes for running races, launching podcasts, playing instruments on stage, or any of your other scary secret dreams.

…Running can do all that? Yes! And more, baby!

Let me make it simple for ya:

You’re about to go from “person who can’t run” to “runner who used to think they couldn’t run.”

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“I didn’t know I could be a “real” runner until I met Beth and the other fabulous women of Running Evolution. In less than two years, I ran farther than I ever thought possible and made incredible friends along the way!”

 – Christy T.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

It’s time for a…

RUNNING EVOLUTION

The ultimate training for people who hate running.

Get ready to become a “real” runner and complete your first 5K!

When you think about running, you’ve probably wondered what to wear? What to eat? When to stop? When to go? And many more of life’s deepest questions…

In Running Evolution, we’ll answer all of the above and more, with simple step-by-step plans and a whole lotta belly laughs.

This is a time-saving, one-stop-shop that will get you off the couch and hitting your stride!

This program is for you EVEN IF:

🗸 You feel like you’re not athletic

🗸 You’ve tried running before and hated it  

🗸 You’ve seen friends with their running medals and wanted to barf

🗸 You’re intimidated by running and how to “do it right”

🗸 You haven’t peeled yourself off the couch for months

…It doesn’t matter!

In Running Evolution, you’ll learn everything you need to know about running…and have a damn good time doing it.

It’s time to put the FUN back in running.

{LET’S GO!}

ONE-TIME PAYMENT: $85

THE BREAKDOWN

Sign up for RUNNING EVOLUTION and you’ll get:

  • 1.5-HOUR ZOOM CLASS – In this kickoff class, we’ll cover how the heck to start running, or re-start. How to stretch. How fast to go. What to wear. And anything else your inquiring mind can use to stop you from running!
  • RUNNING SCHEDULES – Easy-to-follow running schedules that’ll get you up to speed in a safe, fun way!
  • A 5-PART “LEARN TO RUN” PODCAST  All the basics you need to finally get yourself moving…all plugged into your ears so you can even listen while you run!
  • 1 MONTH OF EMAIL FOLLOW-UP – You can count on me to pop by your inbox to check in and cheer you on, and answer any unique Qs that you can’t find As to in the training materials.
  • “ASK A COACH” MINI BOOK – After coaching THOUSANDS of runners over the past decade, there are few questions I haven’t heard. This handy-dandy guide has a bunch of ‘em!
  • DISCOUNT ON RUNNING CLOTHES – Who doesn’t want to look their best while they’re sweating their face off? I’ll suit you up with some of my favorite running swag for an even swaggier price.
  • 50% DISCOUNT ON UPCOMING VIRTUAL CLASSES – Once you start running, you’re not gonna want to stop!

So let’s start your Running Evolution already!

{LET’S GO!}

ONE-TIME PAYMENT: $85

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“What a GREAT experience! Coach Beth definitely got everyone off the couch with her humor, dedication and enthusiasm.”

– Deb G.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

MEET YOUR COACH

Hi! I’m Beth, running coach, taco lover, and beer drinker.

A wise man once told me, “Tramps like us, baby we were born to run…

Well, sorry Boss, but some of us were not born to run. I had to learn how to do it over a long and agonizing year of cussing, crying, and a few tantrums on my way to my first 5k.

Why did it take me that long? Because I was scared.

I was scared I was going to die, that I looked dumb, and that I was going to have to stop feeding my body garbage wrapped in beer cans.

I even worried that if I was a runner, I wouldn’t be cool anymore. (I was never cool by the way.)

Eventually, I fell in love with running. But I also remember how shitty it felt at first, which is why I know exactly how to get you over those hurdles.

I’ve coached THOUSANDS of new runners over the past decade, and I’ve learned that what stops most of us is fear.

(It all comes down to fight-or-flight, which makes us feel like we’re going to die.)

I’ll show you how to conquer those fears in Running Evolution, and after that…no “new thing” will ever seem quite as scary again.

Ready to run like a boss?

{LET’S GO!}

ONE-TIME PAYMENT: $85

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“Whether you want to be able to run a few miles or a marathon, Beth will get you to your goal with her good-humored encouragement…you will be proud of yourself (and a bit sad) when it’s over.”

– Val P.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

WHY RUN NOW?

Sure, there are a million reasons not to run, and you can trust your brain to bring up all of them as you’re tying up your shoes.

BUT at a time when gyms are closed and the people you love are driving you crazy, running can be your salvation.

Running is something you can do anywhere, any time, for free, to clear your head and move your body.

It’s so much more than just exercise — it’s a whole new way of life.

FAQ

What if I just suck at running?

Everyone feels like they suck at first. It’s all about getting over that hump so you can start to experience the awesomeness that is running. Once you get there, you’ll never look back.

What if I can’t motivate myself to run?

Let me guess — every time you try to run, you realize you have to send an e-mail or clean the rain gutters or cure cancer first?

Don’t worry, I have a sack of solutions for every little excuse in the book, and I’ll show you how to get your brain and body onboard with your new running lifestyle.

What kind of shoes do I need?

Shoes that wake you up and drag you out the door in the morning would be ideal. Kidding. (Sort of.)

We’ll cover shoe recs in the kickoff class!

Where can I find good running clothes?

We’ll cover that in the kickoff class too, PLUS I’m giving you a discount on my favorite running gear, so there’s that.

(But srsly, the best kind of running clothes are the kind you put out the night before to make it that much easier to get out the door.)

What’s your refund policy?

Due to the nature of the program, there will be no refunds. (I can’t just let you talk yourself out of running for the thousandth time.) So strap in and commit to this!

What if I turn into a world-class runner? Where will I keep all my medals?


Now that is the kind of problem I want you to have! Can’t wait to see you take what I show you and run with it. (Yes, that was a run pun!)

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

“I still talk about ‘my coach Beth.’ Thanks to you for not only helping me get much healthier, but also learn how to have fun exercising!”

– Mark A.

…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….…….

ONE LAST THING

From Coach Beth

I used to think running was only for tiny fast people.

I was wrong.

Running is for everyone, including beer-guzzling taco lovers like me.

In fact, if I introduced you to some of the world-class runners I know, they probably don’t even match the picture you have in your head of an “athlete.”

If you’ve always wanted to try running, or even if you’ve tried before and hated it, NOW is your time.

Come with me and I’ll show you how to get through that shitty first mile and go on to do your first 5k and beyond.

Let’s run this world!

– Coach Beth

New Virtual One on One Training! Quarantine Coach

Can I talk to you over here for a second?  I’ll just be a minute. 
       Did you know that it took me a year to run my first 5k? And I started this whole wonderful business as a way to teach people to run, that it doesn’t have to take a whole year? 

Big Secret (no really) I need a whole lotta help getting my own workouts in. I need accountability, I needed support, I needed an ass-kicker. So, I am always so impressed when people show up to run, rain or shine, and kick ass on their own accord. But I have a sneaking suspicion that there are other people like me.

Maybe you?

Do you need a little hand holdin? Ass-kicking? And buckets cheering?

You want to feel: 

  • Supported, like the best sports bra eva!
  • Like you can crush that big goal or just need help to get out there.
  • Great when they can celebrate your wins! Like jump up and down and with party poppers!
  • Get strong and get in the habit of putting yourself first.

With help, you can do anything. I am a huge believer in this power.

If this is you, WELCOME!

HI!! *waving my hand* and I have something for you.

Your Very Own Virtual Quarantine Coach! It’s some butt kicking, a little hand holding, a whole lot of cheerleading!!

Cause it is so hard to do it solo. To convince your now self that your future self is going to be so happy that you got out there.

What is it? 

  • Weekly accountability intentions.
  • Day by day schedule.
  • Daily texts.
  • Monthly one on one 15 min goal setting call.
  • E-mail access to me – your pocket coach – the one waving at YOU.
  • Price $105/month

Want in? Contact me here and we’ll get the ball rolling.

Let’s do this!!

The Starting Line

I have something I’d like you to meet…

Welcome to The Starting Line.   You are invited to The Starting Line, from where ever you live. I am so excited to share this exciting endeavor that let’s me share my passion of getting people to start running, but this time, in a online forum! This way I can expand my reach and slowly take over the world. (enter evil laugh)The secret I offer is to hand hold your running journey with support, tools and motivation. It’s the thing I am very good at, along with having a community around you (virtually) that you can share your victories and ask for help. This is a 4-week class where you’ll have a homework assignment each day that will get you to your 5k game. The key is to go slow and work on stamina by taking small walk breaks. You’ll also gain confidence with doing something out of your comfort zone and gather your small victories and feel like a badass.   

The Starting Line Includes: 

  • A starters kit. (Downloadable schedule, tips and Q&A)
  • Weekly audio coaching podcast. (With coaching and music)
  • Weekly e-mails. (With details of what your week should look like, tips and help with motivation.) 
  • A discount for Oiselle. (So you can treat yo self with some awesome running clothes)
  • 1 month of access to Yoga for Athletes. (Online yoga videos)
  • Private Facebook group for accountabilty.
  • Daily check-ins. 
  • Access to the coach for questions/concerns/brags. 

This is for you if you: 

  • Want to start running.
  • Need to restart running. 
  • Can walk easily for 30 minutes. 
  • Have access to a running path or treadmill. 
  • Want to get your fitness going.

Details:When: Starts 1/13How Much: 

Inaugural Early bird $65 (Ends 1/5) $75 after that.

 Where: Right Where You Are. 

Sign Up Here.

5 Days Of Marketing to Grow Your Group

Monday:  Grab your partners. When I was first starting out, I went to this huge group run gathering for a half marathon training run. There must have been 200 people crammed in this building all there to train for the Seattle half marathon. The organizer came up to the front of the room and gave the house keeping notes, and then turned the meeting over this young charismatic guy names Ty. He was the manager of the local running store in town, and he talked about getting the proper running shoes and how their store is there to help them out and get them set up, running wise. Being a new coach, I was like, “I gotta meet this guy!”

 I shyly went up to him and asked, “hi, I am a brand new running coach for beginner runners and wondering if it’d be ok if I could put some business cards up at your store and have you talk to my group? I would love to recommend your store to my new people who are new to the sport, and need help getting outfitted.” 

I paused and waited for him to laugh at me, cause I felt like an impostor and didn’t think he would take me seriously. Instead, he smiled and said, ‘Of course! That sounds perfect, and we love new runners.” (Cause why wouldn’t they, they love new customers!) That exchange happened 12 years ago, and we are still a tight knit business buddies. I am so grateful for a reliable place to send my new runners to, and they love taking care do them, and helping them get fitted. 

Monday Action: Partner up with a local, like minded company. You can cross promote each others businesses. 

Name 3 business that you admire, and think you would be a good match to cross promote each others services or goods. 

Think about the kind of people that shop at these places and if they are the same kind of people would be interested in your business. 

Can you make it a priority to call or visit one of the above places and chat them up and see if you could help each other out?

Tuesday: Ask your current (happy) clients to recommend you to their network

“I love you so much” “You completely changed my life” “I would never be where I am today without you” “You look amazing in those pants.”

This is just a touch of things I hear on a daily basis. Well, maybe not daily, but I do hear now and then, and it sure feels good. Like, really good. I when I get that kind of feedback, I am so humbled and grateful to hear it. It just makes me feel like this is what I was meant to do. I also do a little thing when people say nice things, I say thank you and all of that, of course, but I also through in, please tell your friends. Or if I get an e-mail with nice things included, I ask if I can use this as a testimonial. Another extra points thing I do is ask them if they are part of a group or club where they can share my information. I have a pastor in my running group right now, and she loves me, and people listen to her. I asked if there was a way she can share my information with her church. She was happy to, and I got 3 clients out of that, and I think I also get some points in for getting into heaven. (Lawd knows I need it 😉 But it was a natural and easy exchange and it paid off. 

 Another example is my lawyer clients. They literally love to talk and convince people that they are right about stuff. I had one happy lawyer client who told or convinced 2 of her lawyer friends, and they told two friends, and so on, and so on. It was awesome. 

Tuesday Action Item. Write down 5 of your happiest clients and send them a little note, saying hi, and if they wouldn’t mind sharing your information with other colleagues, partners, club members, congregation. People are happy to help, and want you to do good. 

Wednesday: Are you a member of a club? When I first started my business, I had also just had my baby, and was a part of this new moms support group cause we were all so tired and needed adult human interaction club. It was great. Every mom except for 1 had joined my group, because they wanted to support me, and be around each other on another non-baby related experience. 

Wednesday action item: If you are a member of a group, announce to your group what you are up to, that you are looking for new members. Or if you don’t belong to a group, sign up for one. You can find a lot of like minded groups on Meetup.com or small business groups. 

Thursday: You are standing in line to use the bathrooms at your local coffee shop and you eyes meet a wall of business cards for local small businesses. Or if you go to a yoga or spin class, you might see a small pile of postcards for local small businesses. It’s a nice way for people to actually take away your information and it can be done on the cheap. Another good strategy is to put them in places where you think your future clients might be, like chiropractors office, physical therapist, or beer halls. (these are usual places I hang out as a runner)

Thursday action item: Create a postcard with what you do, where you are located, (or like to meet people) and hot to contact you. Also think about putting a picture of you in your element or a picture with some of your happy clients (with their permission of course). One of my favorite online free tools for design is Canva, and it’s super easy to use. The print them out yourself or at your local print store and go out to 2-3 places and leave a stack. Print and repeat. 

Friday: Happy Hour Run! In Seattle we have a plethora of breweries. In one square mile in one part of Seattle called Ballard, there are 15 breweries. And do you know who gets thirsty? Runners! So we use to do a end your week with a run and  a pint on a monthly basis. It was a great way for the runners get to know each other and Host a post work happy hour run once a month and make it recurring every month. You can end at a brewery or a place with a good happy hour. You can give tips, and make it inclusive and fun. Make sure you let  people know that you are sponsoring it, and that you are looking for new clients and offer them a happy hour special on your services. 

Friday action Item: Ask 3-5 of your friends, clients or both to join you the first Friday for a post work run and keep it recurring every week. You can also do a Sunday morning bRunch group with a run and a post run brunch option.

Are You A Pro At Procrastination?

   “Wait, I have to write that e-mail. OH! And then I have to check to see if I have coffee. And then I really should completely clean out the garage, and after that, I should go for a run. But right before I do that, I need to eradicate world hunger, then run. And find a cure for cancer. OK: So, I am just going to send that e-mail, see if I have coffee, clean out the garage, eradicate world hunger, cure cancer…THEN I will get myself out the door and go run. Wait. Is that a sore throat I feel? Where is my other sock? Maybe it’s the flu. I probably shouldn’t run, cause I will be too tired from the cancer-curing and hunger saving, and I think it might rain later, and I can’t find my stupid sock.” 

  Anyone else has had this conversation in their head like this before trying to go get a run in? A whole avalanche of excuses come cascading down your day and it doesn’t seem to happen? Or you start finding things to do before you get out the door? Well, maybe not you but I do all the time. Also, after coaching new runners for over a decade, I have heard all of the excuses that I am even impressed when I hear one I haven’t told myself. “Oh, you have to stay at home to clean your gutters instead of run. Huh? Ok. That seems like something important and needs to be done immediately instead of running.” (I am still working on not saying this with heavy sarcasm. I will let you know if it’s possible) You may ask yourself, “what’s my deal?” Well, your brain is in charge at that moment and wants to find safe things to do instead of going out to the scary out of doors where there might be lions, tigers or bears, and finds excuses not to run. But hold on to your tiger print pants, I have help. Oh my! 

   There are many of the barriers that stop new runners, but for each little excuse, I have a sack of solutions that will help your brain and your body to get out there and get your running groove on. I like to think of them as a pre-run checklist for new runners. It’s to gently let your head know that we are going to do this “fun” thing called running and it’s going to be awesome. Maybe think of it as a pre-flight preparation. You aren’t just going to shoot up in the air magically, you need to get the captain on board, and the crew and all those little bottles of booze. Here are 5 steps to help get your head all on board with your new running lifestyle. Welcome aboard, we’re so happy you have chosen to fly with us. 

Step 1. Treat Yourself Like A 5-Year-Old. But your clothes out the night before. Pick a time that you are going to head out for your run and set a million reminders on your phone, coo-coo clocks and wake up calls. Tell all your friends that you are going to run so you don’t run into them later and that awkward moment comes up where you tell them that you didn’t run. Trust me, it’ll be easier just to go run.  

 Step 2. Break The Door Down. The front door is a maybe an impenetrable steel door, with spiders on it and surrounded by boo-bee traps. But you, as a runner, have to find a way to get past that door and get outside. It will feel impossible, but once you pass that you are gold. Just tell yourself you are going on a 5-minute jog, and see how you feel after that. This works like magic! 

Step 3. The Crappy First Mile. Please know that the first 10 minutes will always be bad. Always! It’s a hard pill to swallow, but it’s a fact. Your body is working on getting used to moving, and your head is not on board yet. Think of your body as a cold car in the morning. When you turn the key and get that engine running, it’s trying to warm up, get all the fluids to where they need to go, get the heater going so you get warm and then push that hunk of steel across the road. And the older the car, the more it might protest. I am not calling you an older car though! You are one of those lean Italian numbers with the leather seats. Anyway, it’s pretty much the same thing. 

Step 4. Keep Your Head Busy. Download your favorite book to listen to on your run. Pick out a playlist that will pump you up and want to get moving, or listen to one of the new bazillion podcasts that are out there about everything that you ever wanted to know. (I even have one, about…you guessed it, running). If your head is engaged with whatever is happening in your ears, it’s less likely to pipe up and constantly remind you how tired you are and how out of shape you feel. It will be too busy enjoying pop songs or solve a mystery. 

Step 5. Habit Dammit! Schedule your runs so they are next to something you already are doing. Like…waking up (hopefully you wake up every day) and keep that happening. The more your head knows what’s happening, it will think less, and then go out the door on autopilot. You’ll start putting your shoes on without thinking about it and then go run. And that, my new running friends, is the goal and a beautiful thing. 

Who Do You Think You Are?

Tuesday Tip Who Do You Think You Are?
 One of the crappy things about having big goals is your brain screaming at you, “WHAT THE HELL ARE YOU
THINKING!!”  So, let’s say you want to run a half marathon, and you’ve never done that before. Your brain
might be against this goal of yours and protest in little sneaky ways. It just wants to protect you, but that will
show up in undermining tactics to keep that goal just out of reach. Personal example: When I started
running, and my goal was a 5k. My body was all on board, but my brain was a hard no. It constantly
reminded me:
 -My boobs are too big (I didn’t look like a runner)  
-I’m too slow (I don’t run like a runner)
 -It’s bad on my knees (a doctor told me when I was in high school)
All of these voices were in my head, which made it hard when I wanted to complete my goal. I needed to
question these, to see if they’re true. Turns out, I just needed a better bra, good shoes, and accept that I
might not win, but I can definitely finish. Ta DA!!

Here are a couple of roadblocks that will come up in any big goal that you have: 
🛑 Imposter Syndrome: Who do you think you are in attempting this goal. You’re going to get hurt, fail, or
WORSE!!
🛑 Perfectionist: Having an idea that your goal needs to look a perfect way. This might paralyze you, and
then nothing gets done. 
🛑 Overwhelm: This is my go-to. My brain goes, “It’s all too much” then I crawl back to bed. I am pretty good at this one. Olympic qualifier overwhelmer right here. 
🛑 What will people think: People are going to see me, and judge me. Or my friends/family will laugh at me. 

So, how do you get from point A-B, with all the hurdles, trolls and “OH MY GOD, WHAT ARE YOU DOING’s?”
Well, by being aware of them is a big step. When you feel that hesitation, sit with that and listen to what your
head is telling you. Ignoring it won’t work, because it’ll just yell louder and louder. So, you need to see what it has to say, and then see if it’s helpful. 
Green Light Actions: Here are a few ways to set up systems to help you support you with all the goal
crushing: 
🚦Support Systems: Accountability partners, groups and good people in your corner. (One of my
self-sabotage tricks is telling the wrong person my big goal. Usually said the person will project their fears onto me, and then my self-doubt becomes crystal clear, and back into bed for me.) 
🚦Make it public: Putting on the calendar and proclaiming it to everyone! (who is supportive, of course).
This might be signing up for a race, booking tickets, or putting a deposit down on something that makes you
throw up a little. 
🚦Set Habits: If you want to run a 5k, start walking every day when you wake up. This will hopefully turn into
running, and then a lifetime habit.
🚦Make A List: Write down everything that you have to do, and bonus points for possible roadblocks that
might come up, and how to navigate them. 
🚦Get started: Just start. Stop talking about the thing and do the thing. The hardest part is the start.   

Running Values

This last weekend,  I got to go to innards of Pennsylvania, and land at an old school kid styled summer camp. This is the spot where I spent the next 3 days with 350 other runners who were there for the Oiselle’s Big
Bird Camp. It was everything that you could imagine a running summer camp having; a lake, bunk beds,
dining hall, tree houses, and acres beyond acres of green rolling trails. This was my second year here, and I
hope to go back next year. 

 Among all these women were, older runners, fast runners, trail runners, fast trail runners, chatty runners,
solo runners, rounder runners, and short runners.

So, all the runners. 

 As I watched all of these women cruise around the grounds, I remembered an exercise I had done a few
months ago reading Brene Brown’s Dare To Lead. The exercise is a huge list of values, and you have to pick 2-3 that you hold in your hand and define who you are. The thing is that all the values are equally valid, and
that one is not better than the other. My values are not better than yours, and if we all had the same ones in
our hand, our world would be pretty boring. I strongly believe that we fall into a heap of problems arguing
and judging each other for having a different system of values. I am sure you can think of some examples in
today’s landscape. 
 
 All of these women, and runners, in general, get something different out of running. And that thing is their
running value.  The reason that you run is not better than the reason why I run. And the thing you get out of
the running is not lesser then what I get out of it. So when a fast runner is zooming past you and gets to the
finish line first, it’s not better, she just wants something different out of the movement.
Not better, just different. 

 This whole idea was the spark of my creative project, Why We Run, to show people that we do this thing for different reasons and having respect for why you run, and equally have respect why she does it, and why
they run. Being envious and comparative sucks out all of the respect, and defeats the joy of it all. 

  I am sure there are a ton more, but here are some running values that I have heard over the last 13 years.
Pick a couple that might sing to you, and of course, these are fluid and will be different in different parts of
your life.  
Being in Nature
Community
One on One Time
Competition
Mental Health
Physical Health
Alone time
Adventure
Self Achievement
Growth

If you can’t find one, here are some starter questions to help you uncover your reasons. 
 
What do you want out of running?
What part of running do you enjoy?
What is your ideal running scenario?


One of the reasons I love running and it took me years to find is music. Running with music makes me
feel like I can take over the world, and take all y’all with me. It’s literally my jam. I hope you find yours, cause
it’s awesome. 

Go get it!
Coach Beth


Upcoming Stuff! 
Half Marathon is Open and we have a $20 early bird discount ENDS Saturday! Training starts 9/28th for fall half. We are training for fall races and would love to have you. 
You can sign up here!

Pack Price is going up on September 9th. If you want to join our pack you’d get in before 9/9). The price will go up to $125/month for new members. (Don’t worry current Pack, your price will stay the same. 😘 )
Pack includes upcoming:
Couch to 5k
Half Marathon Training
Boot Camp
Everything in between. 

join our private FB Badass Group. 
We are starting a sleep challenge next week. Want in? Join here

BS On Motivation

I Call BS On Motivation. 

Raise your hand if you have felt the need to punch someone in the gut when they say, “You just need to motivate yourself!!”? 
 
Is it just me? No? Ok. Good. 

I want to just throw this out right now: The motivation fairy does not exist. Sorry kids. It’s just not a thing. Motivation isn’t something that you find on the ground, you supposed to get on Mondays, or when you wake up on January 1st. Motivation is just a word people use that makes us feel like we are missing something.      
                 “You aren’t motivated.” “You just need to get some motivation.”

It’s a joke. 

If I had a penny for every time I heard, “Can you just come to my house and pull me out of my bed and make me run? I cannot motivate myself to do it on my own.” I’d have enough money to pay for a cup of coffee. (Its actually a lot of pennies)

(I have a little secret if people didn’t pay me to run, I highly doubt I would run as much as I do. <-Fact)

Let’s change the word “motivation” to a “daily habit” because that’s the goal, right? To do something without thinking about it, like autopilot. But starting a habit, you’ll need some of that elusive motivation that doesn’t exist. So then we are back to square one. But there is hope. My trick is planting inspiration seeds in daily life that will lead to start or keep up my good habits and kick away bad daily habits, (like, for me, eating handfuls of chocolate chips when I go to the freezer).

Inspiration (Seeds) + Time sensitivity (Harvest) = Action (Growth)

Social Media: Who you follow on social media plays a part in your habits/motivation garden. People fall into a trap of following stars or people they cannot relate to and have unrealistic bodies that are unattainable or lifestyles that have been carefully manicured. Personally, I do not find that inspiring. I think following people who you can relate to, who inspire is much happier for your head and heart. We see ourselves in people that inspire us, who are real, and who light a fire in us. No offense Kardashians, but you do not light my fire. (Action: Go through your social media and unfollow 10 accounts that make you feel bad.)

Accountability Buddy: Real quick, think of someone who is there for you and supports and you can rely on. That’s a good start to a great accountability partner. Could be a sister, friend or husband. It’s the person who will not let you out of something if you don’t “feel like it”. Cause guess what folks, you never will “feel like” it. Make sure you can be there for that person. It’s an amazing partnership and it works! A training group also is a good start too! (Action: Write down one person you can ask.)

Non-negotiable events: Want to start running? Sign up for a race. Want to travel? Buy the plane tickets. Want to learn about something you love? Sign up for a clinic. The biggest time waster and pest is over-thinking the thing. Just sign up, and do it. It will all work out. Promise. (Action: Write down 1 thing you would like to try. You don’t have to be good at it, just try.)

There’s no better way to start right now. Now. Like now now!! GO!