Winter Arc: Movement, Mindset, And Momentum

Hello friends,
Winter solstice is almost here, despite how chilly it's already been feeling. With the year coming to the end, and with the seasons changing, there are some topics I've been itching to talk about, when it comes to goals, fitness, and wellness. 

   There's a lot of conversation at the moment about balancing both the joy of the holiday season with the discipline and consistency needed to keep working towards our goals. I honestly love this concept, which I'm seeing frequently referred to as the "Winter Arc". It's the idea of moving forward and maintaining that same consistency with your goals, despite that major urge winter brings of making us want to slow down and be cozy. Now, don't get me wrong, there's not much more that I love quite like getting cozy. But it's a balance.

   I ride somewhere in the middle of a straight up winter arc and a slow winter mood. I think rest and recovery are important (as much as I tend to get stir crazy in moments when I should be resting). But I think maintaining a routine is crucial in the winter months. It feels a lot harder to peel yourself out of bed when it's snowy outside, and you're under layers of blankets with the heater humming around you. But there's beauty in waking up while it's still dark, bracing the cold, and appreciating watching that sun rise while knowing you overcame that urge to stay in bed. You're setting aside time for yourself. There's a time for stillness, and there's a time for giving yourself effort despite the season change. 

   There's a similar idea it makes me relate to, a concept spoken about by one of my favorite YouTubers, Mark Lewis. In his video where he does 4 runs every 4 hours for 48 hours, a challenge coined by Goggins, Mark describes the freeing and important feeling of experiencing your version of an "Empty Classroom". This is where, for example, where you're early to a lecture, or maybe the last to leave work, or in Mark's case, you're the only one outside early in the morning on a run. It's about embracing being the only one taking that initiative, that extra step, to progress towards a goal. So this idea of the winter arc really resonates with me, similar to Mark's dialogue. There's beauty in being the only one. There's beauty in the discipline, even in solitude.

   And while discussing discipline and consistency, it makes me want to discuss an update of mine. I'm currently in a program, training to become a Certified Wellness Coach (CWC). I've been passionate about being open with mental health ever since I was first really coping with anxiety through high school, and my wellness journey only really took off in late 2019 when I started using fitness to re-connect with myself. So to learn about how to properly help others in bettering their wellness--in all aspects that encompasses wellness--would be a dream.

   What I've discovered so far in my training is that wellness refers to a few different sectors of life. It covers mental health, movement, nutrition, recovery, self care, sleep, and even relationships. And there are more elements that all connect to it, like financial and environmental factors. But the goal is to help guide clients through their journey of, well, flourishing!

   I'm also signed up to take a course to become a Certified Personal Trainer (CPT). Theoretically I'll be able to merge my knowledge of both, so I can hopefully be the best wellness coach I can be. Besides learning the technical bits, I bring lots of personal experience to the table since I've had my own journey where I've had no understanding of nutrition, I've experienced fluctuating weight, and I've felt heavily lethargic. Life can be full of uncertainties, so appreciating and celebrating even the smallest bits of progress is huge.

   In the meantime, I've been training my boyfriend Jordan in running. Not only have we written out a 6-month running plan, but I also check in with him on how he feels, both physically and mentally, before and after he runs. I know how running feels to me week by week, but establishing where his starting point is, and having to adjust our schedule, has been a really unique learning opportunity. And documenting both physical and emotional progress will be super interesting, as well. Because with documentation, there's proof of both the ebbs and flows in energy and mentality. Sometimes we have low days, but then we can see that we've also had amazing days. So no matter how low we get, there's always a way to climb back up. Progress is not linear.

   Another approach I've taken with writing out his schedule is making it so that every run is intentional. It's not all about that final result, despite how eager we might be to feel ready for our race. Improving endurance and cardio health is like anything else in the wellness journey. It's about taking small steps and being mindful about how your small moments can have a large impact, long-term.

   So when I wrote out his plan, I have three types of runs on the calendar.

• Minute Runs: Focusing on finding a comfortable, slow pace that can be held throughout the whole duration of the time goal. Example: 45 minute run; establish a comfortable pace for yourself to consistently hold throughout that entire 45 minutes without needing to stop or walk. This helped me improve endurance and helped me find my "easy pace". Sometimes studying my heartbeat helps me establish where this is for me.
• Mile Runs: This is a distance goal. The only aim is to complete the given mile goal. Speed is up to you, walking is totally acceptable if needed.
• Shakeout/Recovery Runs: low-effort runs before or after longer runs/events (hence, shaking out the legs, or assisting in recovery). 

   I know recovery/shakeout runs are a thing, but the other concepts, minute runs versus mile runs, are ways I've categorized my own personal runs. Establishing the type of run helps set the intention for the day. It gives you a more bite-sized approach to a whole 6-month goal. Note: I don't have any speed drills on his plan because we're focusing on upping his mileage in a relatively short amount of time. The goal is to complete a half marathon, and as his distace increases, his speed may improve as well. Once he completes this goal, maybe we'll work on speed drills down the line!

   Another way I'm approaching goal-setting and progress is by using another strategy I taught myself when I became a consistent runner, and this also goes hand-in-hand with being intentional. I create a Plan A, Plan B, and Plan C.
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• Plan A is my initial plan. At best, I want to go out and hit 6 miles.
• Plan B is the backup. If I go out here and don't feel solid, I'd at least like to hit 4 miles.
• Plan C is the best case scenario. I feel great, so why not "boost" my mileage up into 7 miles.

   And if I, say, trip and injure myself, I accept what I have completed--even if it's under what my minimum goal is. Because failing is inevitable. It's not necessarily a negative thing, it's just a natural part of learning by experience. Getting out and trying is the most important part.

   And by the way, I still use the term that my buddy Cooper and I coined, Boostin'. It refers to going that extra mile. I can boost on a run where my energy feels great. I can decide to add an extra 0.25 miles to my walk. I can add extra spinach into my breakfast. It's all Boostin'! 

   ​So no matter what the goal is, remember that an all-or-nothing mentality is unsustainable. Failure is inevitable. Let this Winter Arc bring you balance and motivation, not pressure. Normalize the potential for failure, and just enjoy the journey.

Thank you for reading! I want to know, what goals do you have going into 2025? Keep on grinning!

​Lydia