Creating New Routines & Habits

As we progress into a new year, the air is filled with possibilities and the promise of positive change. Embracing the spirit of renewal, we've reached out to four of our amazing athletes (LJ, Harvey, Leah, and Ellen) to uncover their insights, tips, and tricks on creating and sticking to new routines and habits. Join us on this journey of self-improvement, as we gather wisdom from those who excel in discipline, commitment, and the pursuit of greatness. Let's make this year a canvas for crafting habits that empower and transform our lives.

LJ Miller: Be Patient, I have always found it best to start slow and simmer to intensity. Discipline is key as this can be hard with group rides and fast training partners. 

Riding with ‘purpose' and within your means and/or solo for the early months of the year can go a long way in upping your motivation and decreasing injuries later in the year when it may matter more. 

Harvey Lewis III: Setting intentions is very important. I like to create some goals each year sometime from December to January. It gives me a reason and the motivation to get out there when it’s dark and cold or I’m tired. It’s really helpful to look at the whole picture. I like to run every day but I do still have a couple of days of the week that are my easy days. Whether you’re doing something active a few days a week or every day, it’s important to set a routine. It’s generally toughest for the first 10 days to 2 weeks and then it becomes more automatic. Plan a run or activity like yoga, Pilates or spinning with a group or friend once a week. It’s so much easier to get out there with others. Track your progress. Have fun! You’re going to thank yourself for getting out there when it was tough.

Leah Fair: The new year brings on new ambition and motivation to reach your goals. For many people, fitness and wellness are usually at the top of the New Year's resolution list. As an expert in fitness and wellness here are 5 tips to not only keep you going but to stay consistent and turn your habits into a new lifestyle” 

1. You don’t have to start on Monday. 

Several people like to wait until the beginning of a new week to start a new diet or workout plan. This is great, but don’t let your mind tell you, you have to wait until Monday to get going. Get in the habit of beginning a new routine any day of the week. It’s so easy to procrastinate when you always use Monday as a starter day! 

2. It’s ok to skip a day

If you miss a day of training or give into your cravings and eat a piece of cake. It’s OK. We all mess up even me (and I’m a Team USA Athlete!) no one can escape it! No human is perfect. Allow yourself the opportunity to make a mistake and get back on track the next day. 

3. Don’t compare yourself. Really! Comparison is the thief of joy. It’s such a popular quote because it’s true. Don’t compare yourself to your partner who is losing the weight twice as fast and not working half as hard, don’t compare yourself to the Instagram models or actors you see on television. Stay in your lane and track your own progress. Tunnel vision is the key to self-growth

4. Timing isn’t as important as you think. 

If you can’t work out for an hour workout for 30 minutes, if you can’t do 30 minutes go for 15. The most important part of the workout is that you start it. 6 minutes of movement is better than sitting on the couch. Go for a walk or park far away from your car when out running errands to sneak in extra activity 

5. Motivation is temporary. Motivation doesn’t last long. It’s the truth. It runs out and most people stop. That’s why it’s important to write down your goals. Remember why you started and what you want out of all the hard work you’re putting in. Self-discipline is the ability to do a task even when you don’t feel like it. You have to be your biggest advocate. Tell yourself “I can do this” because the truth is you can do it. You really can.

Ellen Campbell: My main training tip for the new year would be consistency and fueling. Consistency is so important when it comes to building fitness and retaining the hard work you have already put in. I try to keep active every day even if it means doing a walk in the neighborhood. Sometimes life gets in the way or you run out of time for a big adventure, but if you can find time for yourself to get the heart rate up a little and move your body each day, it will go a long way for your fitness! Additionally, I have discovered how incredibly important fueling is for me! If I can eat enough food, not only during exercise but also before and after, it helps me immensely show up to be consistent in my training. It also just makes me feel better overall! I aim to get 200-300 calories per hour during training and then make sure I’m eating enough at each meal to keep up with all of the calorie deficits from each training session. I always try to have Tailwind in my car or my gym bag so that there’s never a time when I don’t have access to some quick fuel! 

Photo from LJ Miller