Episode 33 - Goal Setting & Consistency for Busy Runners (with Laura Norris of Tread Lightly)
Goal Setting & Consistency for Busy Runners.
Episode 33 Summary:
In this compelling episode of Busy Pro Fast Wellness, host Alan Welch connects with the expert running coach and co-host of the "Tread Lightly" podcast, Laura Norris.
Laura draws insightful parallels between the mindset and strategies employed by dedicated runners and successful busy professionals, particularly in navigating unexpected challenges and maintaining focus.
We delve into actionable practical and mental strategies to help busy individuals build consistent running routines, even with limited time.
Laura also shares key principles of effective goal setting tailored to avoid burnout and explores research findings in motivation and goal achievement relevant to both runners and those with demanding schedules.
Links to Laura Norris.
Laura Norris' Website: lauranorrisrunning.com
Instagram handle (@lauranorrisrunning)
The Tread Lightly Podcast: https://open.spotify.com/episode/1S3sX2Z51SE2QHUreoOogd?si=SJF_Sc2gTTmcLjSGH8nOHw
Guest Bio.
Laura Norris is a highly respected running coach known for her evidence-based approach and her ability to translate complex sports science into practical advice for runners of all levels. Her passion for the sport and her deep understanding of training principles make her a sought-after expert. As the co-host of the "Tread Lightly" podcast, Laura shares her insights on a wide range of running-related topics.
Over to You!
Did Laura's perspective on the parallels between running and professional life resonate with you? Share this episode with a busy friend who could benefit from these strategies! We'd love to hear your takeaways. Send a message on whatever platform you use.
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29:08
Episode 32: Beat the Stiffness: Simple Moves to Free Your Body and Mind
Ep 32: Beat the Stiffness: Simple Moves to Free Your Body and Mind
Feeling stiff from too much sitting or screen time? This episode explores how movement can quickly break through physical and mental tension. Inspired by the idea that cognitive performance is an endurance game, you’ll learn three science-backed exercises that help unlock joints, release stiffness, and restore flow in just 2 minutes.
Quick Routine — 3 Simple Moves (30 seconds each):
Standing Cat-Cow – Mobilize the spine and relieve lower back tension [2:23]
Arm Circles with Twist – Open shoulders, increase blood flow, and free up chest movement [3:50]
Hip Sways with Heel Lift – Loosen up hips, knees, and ankles for better posture and fluidity [5:28]
No gear. No mat. No excuses.
Just you, a moment, and a mindset shift.
Quotes to remember:
“You’re only as young as your spine is flexible.” – Joseph Pilates
“Exercise is optional. Movement is essential.” – Katy Bowman
Subscribe to Busy Pro Fast Wellness for more strategies to thrive in your busy life.
Reflect on one area where you feel reactive and identify one small proactive step you can take.
Share this episode with a busy friend who might be feeling overwhelmed by their goals.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
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8:05
Ep 31: Escape the Treadmill: Your Fast-Track to Fitness Goals
Episode 31: Escape the Treadmill: Fast-Track to Fitness Goals
Are you a busy professional feeling like you're just keeping pace on the treadmill of life? In this episode, Alan explores how to shift from a reactive mindset to proactive goal setting, particularly in the realm of fitness, and how this can translate to taking control in all areas of your busy life.
Key Takeaways:
Understand the "treadmill metaphor" and how it relates to feeling in control versus just surviving.
Learn the importance of reflection before setting fitness goals.
Discover practical strategies for scheduling workouts and making them a priority.
Understand the power of starting small and building consistency.
Learn why focused attention during workouts is more effective than distracted efforts.
Discover the importance of celebrating small wins to build momentum.
Key Points Discussed:
The Treadmill Metaphor: Surviving versus being in control of your pace and direction.
Reactive vs. Proactive Mindset: How these approaches impact goal achievement.
Reflection: Taking time to understand your motivations and limitations.
Scheduling: Treating workouts like important appointments.
Starting Small: The power of gradual progress.
Consistency: Prioritizing regular activity over sporadic intensity.
Focus: Being present and engaged during workouts.
Celebrating Wins: Building motivation through positive reinforcement.
Quotes from the Episode:
"Time wealth is not about having more time, but feeling in control of the time you have." - Sahil Bloom
"The only bad run is the one you didn’t do." - Courtney Dauwalter
Subscribe to Busy Pro Fast Wellness for more strategies to thrive in your busy life.
Reflect on one area where you feel reactive and identify one small proactive step you can take.
Share this episode with a busy friend who might be feeling overwhelmed by their goals.
Time Stamps:
The Treadmill Metaphor: [0:30]
1) Reflect - Reactive vs. Proactive: [3:12]
2) Scheduling: [4:08]
3) Starting Small & Consistency [4:46]
4) Focus, not Distraction [5:36]
5) Celebrating Wins: [6:53]
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
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9:22
Episode 30: My 30th Birthday in Barcelona: A Celebration of Joy and Connection
For this special 30th episode of Busy Pro Fast Wellness, your host, Alan, takes a personal detour from his usual podcast content to share the story of his memorable 30th birthday celebration in Barcelona, June 1996. Join Alan as he recounts a day filled with friendship, football highlights, live music, and the simple joys of life in a vibrant city.
Episode Highlights:
A Morning of Connection (and birthday Cava and cake!): Hear about Alan's Saturday morning teaching an English conversation class and the post-lesson camaraderie with a fellow teacher.
Euro 96 Fever: A Clash of Nations (and Cheers!): Relive the excitement of watching the England vs. Scotland in the Euro 96 match with a diverse group of British friends – an Englishman, a Welshman, and a Scotsman – and the unforgettable moment of Paul Gascoigne's iconic goal.
Terrace Time with Great Company: Get a glimpse into the warm atmosphere of an evening gathering at Alan's Barcelona apartment, surrounded by cherished friends.
Jazz Under the Stars: Experience the magic of an open-air concert featuring a jazz band, including a good friend and trumpet player from Alan's college days who was in the band.
A Late-Night Stroll and Lingering Laughter: Join Alan on his late meander home, sharing reflections on a day well-spent with good company.
Quote from the Episode:
There are two big mistakes in life:
Worrying about what other people think about you
Believing that other people think about you in the first place
Here's the truth: Nobody is thinking about you. They're too busy thinking about themselves.
That thing you've always wanted to do:
Nobody cares. So, go do the damn thing.
- Sahil Blooom
Subscribe to Busy Pro Fast Wellness for a mix of actionable wellness tips and personal insights.
Reflect on your own happiest memories and the role of connection and joy in those moments.
Share this episode with a friend you cherish and reminisce about a good time you've shared.
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10:50
Episode 29: Five Sustainable High Performance Tips.
In this episode, Alan explores the science of sustainable high performance, drawing inspiration from the work of Dr. James Hewitt, a global authority on human performance, well-being, and cognitive function. Discover how the principles used by elite athletes can be applied to busy professional lives to achieve peak performance.
Key Takeaways:
Understand the parallels between high-performing athletes and professionals.
Learn how to optimize daily performance through recovery and well-being strategies.
Discover science-based tools to enhance cognitive function and mental resilience.
Explore the importance of integrating well-being into business strategies.
The 5 Key Points Discussed:
The connection between cognitive performance and endurance.
The importance of recovery for both athletes and professionals.
The role of discipline and consistency in achieving goals.
The use of data-driven insights to optimize performance.
The significance of mental resilience in high-pressure environments.
Insights from Dr. James Hewitt:
The Need for Peak Cognitive Function: Sharp focus and mental clarity.
Cognitive Performance as an Endurance Activity: Sustainable mental resilience.
The Importance of Recovery: Prioritizing rest and stress management.
The Role of Discipline and Consistency: Adhering to healthy habits.
Enhance Executive Functions through Aerobic Exercise: Improving decision-making.
The Value of Data-Driven Insights: Tracking and optimizing performance.
Science-Based Tools for Sustainable High Performance: Using mindfulness and tracking.
The Mental Game: Building mental resilience.
Integrate Well-Being into Your Business Strategy: Creating a supportive culture.
Quotes from the Episode:
"Sustainable high performance is not about doing more things faster. It’s about doing the right things, at the right time, with full attention." - Dr James Hewitt
"My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win.." - Carl Lewis
Stay Connected:
Subscribe to the Busy Pro Fast Wellness podcast for more tips on personal growth.
Share this episode with someone who you feel may benefit from this episode.
Leave a review to help others find this podcast.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
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