This blog post aims to elevate that momentum, summarizing the insights gleaned from my Women in Sports vlogs project throughout February. Let's not just ride the wind of change; let's give it a powerful boost, shall we?

I initially recorded and released all the vlogs during the first week of February to honor the National Day of Girls and Women in Sports. The project left me thinking I need to do more. But what? The first step is to share what I take away from all these chats with these beautiful wise women.

Insights from Trailblazers

How to Get Young Girls Active and Stay in Sports, and How to Start a Movement with Chandra Crawford 

Chandra Crawford, Olympian skier, and founder of Fast & Female, recounted her journey of empowering girls in sports while challenging societal norms. Her trailblazing spirit serves as a beacon of hope for young athletes everywhere. We spoke about how we can all take those small steps to start providing girls opportunities in sports so that they can feel they belong just as they are, without having to confine themselves to a certain mold. Chandra highlighted the white privilege and bias that we may have as white people participating in sports run and designed by white males. There is a need to understand our own bias and be vulnerable to learn how it may affect girls’ & women' participation in sports. 

How Motherhood Has Affected Your Career in Sports as Organizer 

Tenille Hoogland

First of all, I think we all can agree that We Are Better Together When Women Have a Place in Sports, As Tenille Hoogland so eloquently highlighted. We need each other to provide sports that support all genders- organizing sports that cater to all and not just by and for men. Her words resonated deeply, reminding us that the strength of sports lies in our collective unity.

Jamaica Hansen

Jamaica Hansen shed light on the juggling act of motherhood and sports leadership, emphasizing the invaluable contributions of driven moms in sports organizations. She also shared personal challenges and barriers of how difficult it can be to turn down an interesting position to “finish the race” with young kids still at home. We can take on and hold on to big roles, but sometimes our hearts take priority over ego. Her honesty and vulnerability were both refreshing and inspiring.

Multiculturalism is perfect for supporting women from all walks of life

Sara-Lise Harris courageously shared her journey of overcoming adversity, highlighting the transformative power of community and resilience.  She shared her raw and vulnerable journey with sexual abuse and struggles with her body image. She showcased courage as she shared her journey and highlighted the courage to keep going, holding her chin up high, encouraging others to find just what they can do when they commit to a journey together with a coach and a community of like-minded people from all around the world, and all walks of life. Her story serves as a testament to the strength found in vulnerability. 

Buying into Athlete’s Dreams and Promoting Happiness 

Dr. Karin Hugo, an Olympic coach from South Africa, graciously shared her coaching philosophy rooted in heart and purpose. She eloquently described her approach to investing in her athletes' dreams, emphasizing the importance of balance in training. According to Karin's philosophy of thirds, athletes should experience fatigue, strength, and equilibrium in equal measure throughout their journey. Yet, above all else, Karin prioritizes her athletes' happiness and enjoyment of the process, regardless of their goals or skill level.

How Do You Do it All? 

Stephanie DuPree and Eileen Roberts: Mom Powerhouses

We spoke about how important planning is to get our training done, work done, and still have enough energy for our kids and family. We reflected on how triathlon training was an emotional outlet for both of them when they lost their moms to cancer. Incredibly insightful and hilarious conversation climaxed to the “Ask Your Dad” sign on Stephanie’s pain cave. We also spoke about the importance of community and friendships that are formed even in the middle of triathlon races. Their anecdotes brought humor and warmth to the conversation, underscoring the importance of community and resilience.

How Women in Canadian Rowing Has Shown the Way 

Dr. Janice Mason introduced me to the thrilling world of Ultra Rowing, sharing innovative ways to ignite excitement among rowing enthusiasts. She regaled us with the tale of what could easily be described as the most adventurous and enduring first date in womankind's history. Her stories not only showcased the physical and mental fortitude demanded by endeavors from Olympic rowing to Ultra rowing like Race to Alaska, but also illuminated the deep bonds and transformative moments fostered amidst nature's majesty. Above all, her narrative underscored the pivotal role of community and mutual support in conquering challenges and accomplishing extraordinary feats on the open water.

Asking Silly Questions is Opening Doors to Understanding What Market Needs 

Nina Harmon, an experienced Brand Marketing Manager for Action Sports brought us invaluable insights about Marketing from a female athlete perspective, and what needs to be done to appeal to the growing female market in bicycle sports. She calls for education aimed at the female athlete while simultaneously urging women to ask seemingly silly questions. Our conversation highlights the need for marketing efforts, such as more photos and videos of females, and female-specific programs directed toward the growing market of female action sports athletes. 

We Deserve More than Female Inspiration Features

Piggybacking on Nina’s insightful conversation about being a woman in the sports industry, I also had the opportunity to speak with Kelly O’Mara, a sports media expert. We discussed the challenges still facing women in the coverage and participation of sports. As a pioneer in covering triathlon and other niche sports, Kelly provided insightful perspectives from her decades of experience in the industry. She acknowledged that while some sports like triathlon have historically been more welcoming to women, deeper systemic issues remain - especially in older male-dominated sports. Kelly also called attention to the need for more women in leadership roles across sports media. She noted the difference in coverage she has observed when more women photographers, editors, and producers are involved. Our thought-provoking conversation highlighted how far we still need to go to achieve equitable representation and analysis of female athletes. It also gave me renewed inspiration to continue elevating women's voices through projects like this one.

How Iron Moms Balance Guilt 

Iris Nafshi shared fascinating insights about her PhD research exploring the experiences of "Iron Moms" - women who balance training for Ironman triathlons with motherhood. Her work aims to understand the intersection between concepts like grit, guilt, and self-talk among these athletes. Iris is investigating how factors like maternal maturity and self-compassion may relate to levels of guilt experienced by mothers in highly demanding endurance sports. By giving voice to these women and their journeys, Iris hopes to provide valuable insights that can help coaches and psychologists better support mothers pursuing athletic dreams at an elite level.

A particularly thought-provoking part of the discussion centered around mindset strategies for overcoming challenges. Iris discussed the importance of self-talk for persevering through difficult training sessions or races. She shared a powerful example from an interview subject who tells herself "You deserve to win" as a way to boost confidence even on hard days. This phrase has clearly resonated beyond the research - Iris mentioned it being adopted by her own talented athlete son as well.

Trailblazers of Women in Sports - Olympians Pioneering Equity

Illoana Smith and Dr. Jen Walinga trailblazers in rowing, with Illoana competing in the 1976 Olympics and helping establish women's rowing in Canada. She shared some of the challenges early women athletes faced with strict weight requirements and lack of equal access to equipment. Dr. Walinga went on to have an illustrious rowing career in the 1980s and 90s before becoming an educator researching values in sports. She discussed ongoing issues like abuse, cheating, and prioritizing medals over ethics that can compromise athlete well-being. Her work studying how to create cultures of respect and honor in sports is invaluable. Both women emphasized the importance of advocacy and pushing for continued progress on diversity and inclusion.

It was fascinating to hear about their journeys and the lessons sports have taught them about leadership, teamwork, and overcoming adversity. The stories of the pioneers who paved the way remind us how far we've come and the potential for future advancement when it comes to representation, accessibility, and equity in sports.

One issue that was alluded to in the conversation is the lack of stability and longevity for female coaches in Rowing Canada. Illoana Smith mentioned that she has been a vocal advocate and "shit disturber" around this topic. It seems there is a pattern of female coaches being replaced after only a short time, not giving them a real chance to develop programs and athletes. Both Illoana and Dr. Walinga emphasized the importance of representation and role models. Not providing stability and opportunities for female coaches to have long careers negatively impacts gender equity in leadership. It also fails to give developing athletes the benefits of consistency in coaching.

The next steps forward

Moving forward, there are several key steps we can take to empower women in sports further and promote equity and inclusivity:

Advocate for Policy Changes

Lobbying for policy changes at both organizational and governmental levels can help address systemic barriers to women's participation in sports. This may include advocating for equal funding and resources for women's sports programs, implementing policies to address gender-based discrimination, and ensuring equitable representation in sports leadership positions.

This may initially sound out of your reach, but the road can be started as simply as writing an email, showing up at a general assembly, talking to your school board or local organization and JUST ASKING.

Promote Female Role Models, but demand for more than inspiration “porn”

Highlighting the achievements and stories of female athletes, coaches, and leaders can inspire the next generation of women in sports. By showcasing diverse role models across different sports and backgrounds, we can challenge stereotypes and demonstrate the vast potential of women in athletics. 

But as Kelly O’Mara called it, we deserve more analytical and in-depth analysis of women’s sports and not only the inspirational feature story about a mom with 8 kids and cancer who did an Ironman. Including women in all levels of media brings sports coverage to the masses the way we, as women want it covered, as Kelly writes in her LinkedIn bio.

You can your part and share epic videos, follow your favourite female athlete, and share her stories and posts. Sharing and engaging in social media goes a long way to show people in decision-making positions that female athletes are popular and that we engage in their posts!

Invest in Girls' Sports Programs

Investing in girls' sports programs from an early age is crucial for fostering a lifelong love of sports and providing opportunities for skill development and personal growth. This includes supporting girls' sports teams, providing access to quality coaching and facilities, and offering scholarships and financial assistance to ensure equal access for all. 

We can start small by providing programs geared towards female athletes where girls feel like they belong. Athlete athlete-centered approach where girls organize their events is but one example of how this can be done. 

Address Gender Bias and Stereotypes

Educating coaches, athletes, and sports administrators about gender bias and stereotypes is essential for creating a more inclusive and supportive sporting environment. By challenging outdated beliefs and promoting gender-neutral policies and practices, we can create a level playing field for all athletes. This is important to note: it is not about replacing the men, but capturing the life lessons of sports together as a team, educating each other on what we need. It is also not about "pinking and shrinking", or using the color pink to be attractive for women.

Increase Visibility and Coverage

Increasing the visibility and media coverage of women's sports is essential for raising awareness and attracting investment and sponsorship. This includes broadcasting women's sports events on mainstream media channels, providing equal coverage in sports media outlets, and promoting women's sports through social media and digital platforms. Anyone can do this by sharing and asking for more photos and videos of women. I do this constantly, and in general, 90% of the time my request is welcomed and appreciated.

Support Female Coaches and Officials

Providing support and opportunities for female coaches and officials is critical for increasing representation and diversity in sports leadership positions. This may include mentorship programs, leadership training, and initiatives to address barriers to career advancement for women in coaching and officiating roles. Instead of using excuses to replace a female coach, because they have family commitments, seek flexible solutions to support these female coaches at high levels of sports. Providing breast-feeding stations and free child-care on site of races, and coaching situations are some minor ways to support women.

Encourage Participation and Support Networks 

Creating supportive and inclusive environments where women feel encouraged and empowered to participate in sports is key. This includes establishing mentorship programs, peer support networks, and community initiatives to promote camaraderie and mutual encouragement among female athletes. One thing that came up several times during the interviews was that women feel like they need to be asked to do something. We often passively sit on the sidelines before stepping in. I’ve experienced this several times, but I would like to highlight that it is not that we are not valued, we just need to step forward to get noticed. 

By taking these steps forward, we can work towards a future where women and girls have equal opportunities to participate, compete, and lead in sports, ultimately building a more inclusive and equitable sporting landscape for all.

As I have spent the last two weeks digesting all these delightful conversations, there is one theme that emerges clearly: resilience. From overcoming personal challenges to advocating for systemic change, each woman embodies the resilience and strength inherent in sports. As we celebrate the achievements of women in sports, let us also recommit ourselves to creating a more equitable and inclusive athletic landscape for future generations. Together, we can continue to push boundaries, break barriers, and uplift women in sports.

Next steps? 

Webinar for anyone interested in bringing the conversation forward. 

Sign up for this newsletter and I will send you more information!

The Finnish Dynamo

In the wild world of coaching, I'm the Finnish dynamo with a name that screams courageous (seriously, my name does mean courageous in Finnish). Marjaana pronounced Mariana, is not just a name; it's a promise of zest, courage, and a touch of FOMO for any adventure worth taking.

I grew up in North Finland as a Nordic Skier, got injured, and embarked on a journey that would take me across four continents, and six countries and allow me to widen my horizons in many ways. I will always return to the North with pure joy and fill up my bucket with the pure nature of clean air, silent forests, and all the adventures the winter wonderland can offer.

Winter in North Finland - a True Winter Wonderland

Nordic countries boast themselves as the happiest countries in the world. But do you know why? Part of it is the everyday active lifestyle, be it to walk to the grocery store and carry all the bags up 5 flights of stairs, or bike to work. Walks in nature which is never far away. Health always comes first and that is a principle that I've learned to embrace after binning myself with overtraining during the pandemic.

Scared and Excited At The Same Time

I'm the one who believes in being brave, whether it's tackling your first marathon or facing the daily chaos of life like a boss. I believe in running towards something that simultaneously scares and excites you. Kinda like when you were a kid in the candy store. That's the kind of vibe your race or event should make you feel.

Last year (2023) I was facing yet another international move (I've lost count, but the times we've moved are in the teens), and didn't have a race to aim for. So to keep myself motivated and to have some fun, I signed up for XTerra Oman (never raced MTB before) and had a blast! I also wanted to roller ski around the bicycle path around the Dubai desert, a 50K loop. A formidable challenge for someone who hadn't roller skied more than 16K before. Again, amazing fun!

At 44, I showed myself I could do amazing things, and qualified for three World Championships in one year: 70.3, full Ironman, and XTerra.

A testimony to something I believe is the power of the mind.

Ten years ago I truly believed I could never run a marathon or do any longer than an Olympic distance triathlon. Ten years later, I've completed 3 stand-alone marathons, two full Ironman and four 70.3 Ironman, XTerra, and countless half marathons, triathlons, road cycling, and open water swim events. I've raced in four continents and a bucket list dream is to run all 7 World Marathons, Race At Ironman World Champs in Kona, return to Nordic Skiing, and win the worlds. I've got many years to fulfill these goals, and I know I can do this!

The courage to try is all it takes.

I've always been active, even when I did not race, but I'm by no means a superhuman. I'm a mother of three children, I work from home, had injuries, I was overtrained, and a body that recovers slower as I age, and have challenges just like everyone else, I also have the same 24 24-hour days as everyone else. I've told my story many times, almost giving up on life to live my best life in my 40s, with big goals, and a belief that I'm on the right track.

I could not do these incredible things without a team of incredible people supporting me, like my family, and my coach Paul Laursen, PhD and founder of Athletica, whom I continue learning so much from. One of my goals in life is to be a support person to anyone who dares to do difficult things and get out of their comfort zone.

Coach Extraordinaire for Over Two Decades

With more coaching experience than a cat has lives (and trust me, I've seen some things), I've mentored runners, triathletes, skiers, and everyday athletes like yourself of all ages, both genders, and in all facets of life. My coaching secret? Watching that glint in your eyes when you conquer challenges and come back asking for more.

I've always coached both genders and my passion truly lies in mentoring women. My dream is to coach mothers and daughters. In Dubai, I was fortunate to coach a mom with three daughters and I saw how much fun it was. So I am planning on continuing with offering "Running with Mom" here in Texas.

Chris and her daughters were training with me, Chris for a 10K, daughters for 4K but they took a wrong route and ended up running 10K as well! Super achievement and I believe it opened their eyes to a world of opportunities. Proud Coach and I miss these girls very much!

Lifelong Learner

I'm not just about the sweat; I'm a fitness geek on a quest for knowledge. From exercise physiology to how to fit exercise into your insanely busy life as a mom, parent, or business owner, I want to learn more - so I can help you better!

Coming from a sports science background with Master's Degree in Sport Sciences from one of the top universities in the world, The Norwegian School of Sports Sciences, I'm equipped with extensive knowledge in exercise physiology and biomechanics. I'm also a certified personal trainer and constantly exploring reputable certifications to enhance my knowledge, like HIITscience.com or GGS Women's Coaching Specialist Certification. I'm also a Triathlon Canada Community Trained Coach.

Strength Training to Allow Your Strength Shine Through

Strength training isn't just about lifting weights; it's about unlocking your true potential. I tailor programs that make you feel like a superhero, complete with injury prevention, recovery boosts, and running like the wind. Although I can't be there at the gym with you in person, in 2024 I am offering a few services where I teach you to lift and you can even work with me, so come back to find out more and sign up for my newsletter .

Strength training for women can be intimidating, but with a clear plan and instruction on how to do each exercise, we can start to enjoy lifting heavy things. It can feel incredibly empowering to lift some iron! My goal is to deliver strength plans individualized to each athlete's needs and what's available for them.

Life Motto: Keep It Simple, Sweetie!

In a world gone bonkers, my coaching mantra is simple: "Keep It Simple, Sweetie." No need for overthinking or workout paralysis; just nail the basics, and you'll be rocking your fitness journey. Consistent work overtime wins over heroic workouts that take days to recover from - every single time.

I'll help you find a way to be consistent in the context of your life. I've partnered up with the future of endurance training, Athletica.ai which allows you to train with science-based training, and embrace adaptable programming for you and your life! I've used Athletica for over two years and have seen the power of individualized, adaptable programs in my training and my athletes.

Athletica's training is based on sports science developed by Professor Paul Laursen together with world-leading experts. Intensity Interval Training is sprinkled with low-intensity training to ensure you are constantly pushing yourself to the next level without burning the candle on both ends, leaving you fatigued and blah on race day.

I'm honored to be part of Athletica and co-host The Athlete's Compass Podcast, where, coach Paul Warlovski and Professor Laursen give you, as an everyday athlete coordinates to navigate your training, fitness, and health.

The incredible features that are built in Athletica, allow you to swap a session on the fly if you are not feeling 100%, have 45 mins instead of 60 mins to work out, and if the pesky old injury shows its ugly head again. The invisible monitoring makes sure your training intensity zones are updated when you reach a new level, and you can always take a look at your road map toward your main goals.

I've written about Athletica previously here.

I could go on about 80/20 principles, Thresholds, and the Norwegian Method but the truth is a good coach needs to be open-minded and ready to throw out all theories depending on the athlete in front of her.

Coach, Mentor, and Your Biggest Cheerleader

I'm not just a coach; I'm your fitness fairy godmother! Whether you're conquering personal bests, battling self-doubt, or just looking to sprinkle some fitness magic into your life, I'm your gal.

I've made many mistakes as an athlete and a coach and realized most mistakes are due to miscommunication. So unlike many other coaches who limit the communication with their athletes, I encourage you to be as open and straightforward with me as possible. When you feel like you need to chat with me, you'll always have me at your fingertips. WhatsApp, schedule a call, or email me.

My education, and experience as a coach and as an athlete with a good sprinkle of empathy and compassion is a combination that will help you to reach your goals as you navigate your journey together with me.

Elevate Your Fitness Adventure with Marjaana

Ready to turn your fitness journey into a rollercoaster of fun? Whether you're eyeing a ski race, half marathon, or Ironman, or just want to be your everyday fitness superhero, let's chat!

Xo, Marjaana

info@tiredmomruns.com

MSc Sports Sciences

HIIT Science Certified

NASM CPT

GGS Women's Coaching Specialist

Triathlon Canada Community Trained Coach

My journey of resilience and embracing tiny, thoughtful actions to "turn the boat around" carried me from the brink of surrender to a revitalized state. I transformed myself from an exhausted mom who had lost her drive to someone actively living her best life, exploring the possibilities of excelling in sports as a mom athlete.

Tune In to Discover How Running Became My Lifesaver

Diving into motherhood in 2010 was not the first time I have met the stormy seas of life. Being an adventurous soul, I've always leaned more towards the philosophy of 'let's see what I can do' than 'I'm just fine in my comfortable bubble on the couch'. With that, comes sometimes seemingly impossible obstacles. 

In this week's The Athlete's Compass Podcast, I felt naked as I bare the vulnerability of my experience in early motherhood, sharing the struggles of raising kids who were far from being good sleepers. As I reflect on those difficult days, I connect the dots between mental health and the elusive quest for a good night's sleep stringed together night after night.

The turning point in my story on the podcast came when I admitted to contemplating suicide, perched on the cliffs of St. John's in Newfoundland. I've written about it before, but never publicly spoken about my mental health struggles.

With my husband away for weeks at a time, the relentless demands of motherhood pushed me to the brink. On top of the 24/7 mom service I was providing, I did not get much sleep, as any parent to kids under 4 is so sorely aware of. I also did not run, which has always been my go-to-instant-mood-booster.

I was running on empty and I knew it.

Enter the day I went hiking on the East Coast Trail.

As I sat by the cliff, mentally, physically, and emotionally exhausted, I felt as if I was frozen, stuck in life. It was the instinct for self-preservation and the image of my children asking for their mom that pulled me back from the edge. Once again, these three amazing humans and my deep love for them got my sorry ass up, and I was able to shake off the dark thoughts.

Enter the transformative power of running. As I kept walking along the East Coast Trail, I decided to run away from the cliffs.

In a moment of clarity, I found purpose in the rhythmic cadence of my feet hitting the ground. The elusive runner's high did not leave me empty-handed when I needed it the most. After 15 minutes, the feel-good hormones flooded my body and brain, making me dig into the last bit of mental strength.

This day pushed me to learn more about how I could help myself. As I buried myself in self-help books and books about resiliency (Angela Duckworth's Grit being one of them), I learned that runners high is nature's reward for persisting. The book The Joy of Movement by Kelly McGonigal, Ph.D. comes highly recommended if you want to learn why it feels so good to move our bodies.

Running can induce pleasure, alleviate pain, disappear worries, and stress and heighten the senses, caused by neurochemicals called endocannabinoids (McConigal). The theory goes that the early humans who often ran long distances would feel elated caused of these neurochemicals, allowing humans to survive as they were searching for food. Pretty cool, eih?

A simple run turned into a lifeline, providing me the strength to face the daunting reality of single parenting. Thus, the moniker "Tired Mom Runs" was born, symbolizing not only my physical activity but also the resilience that emerged from it.

Running became my "Me Time" it became my "surfacing for air". I felt I was drowning in motherhood and all the unrewarded, mundane duties I had to do. But every short run became my surfacing for air, leaving me hopeful and energized.

Sleep and mental health

You cannot will yourself to feel better when you are sleep-deprived. Our bodies, including our brains, need sleep. I think in some ways we've forgotten just how important the REST is as we work on getting better in anything, be it academic excellence or athletic pursuits.

Lack of sleep affects our hormones, immune function, metabolism, and cognitive function just to name a few. Most common illnesses are preventable by an active healthy lifestyle that includes 7-10 hours of sleep every single night. You are fooling yourself if you think you can manage with less.

At some point in our adulthood, we tend to forget to have fun. Combined with bad sleep and high stress, we become a sick mixture who feel like zombies, merely transporting our brains from point A to point B.

Think of the world where tired moms each find their "jam", their happy place, in physical activity, and making themselves feel good. Combine exercise with good sleep, these two go hand-in-hand, and tired moms around the world would be fitter, happier, and healthier. The best part of this utopistic scenario? No children would lose their moms to suicide.

What if tired moms could have FUN while exercising?! Is that yet another utopistic ideal? I don't think so!

Tired Mom Fairytale

As I visited my Happy Place (running) whenever I could, I kept thinking I could not be the only one feeling this way. Tired, numb, head in the dark cloud. I realized within my despair was a silenced fact that sleep-deprived moms struggle with mental health. I certainly was not the only one. Although I felt the urge to help others, I did not have a way - yet.

For starters, I started documenting my journey. I have a photo collection of very tired faces as if I knew I wanted to remind myself in the future just how far I had come. Enter gratitude.

Looking back now, almost a decade later, I am grateful for my journey. Had I not trusted through and clawed myself into the belief that there indeed WAS a bright light at the end of the long and dark tunnel, I would have missed out on incredible experiences, feelings, emotions, and people in my life.

I even fulfilled my life-long dream to compete in World Championships in 2022. "Your life, Marjaana, is from a fairytale," my elementary teacher told me a few years ago when I caught up with her during a visit to Finland.

I'd be a fool to underestimate the incredible power of serendipity that has blessed me with incredible people whom I call friends.

Plug in Your Headphones and Watch as I Share My Story in This Video

In my quest for better sleep, I share practical strategies I implemented, acknowledging that perfection was a distant ideal. From banishing devices from the bedside to establishing a strict cutoff time for electronic distractions, I took proactive steps to improve my sleep hygiene. Check out my top tips on how you can also do this below.

Note that you'll get them all by watching the full episode of the Athlete's Compass Podcast.

As I recount my journey, I mention the stigma surrounding mental health struggles and I highlight the importance of acknowledging one's vulnerabilities. My story resonates not just with tired moms but with anyone who has grappled with the profound impact of sleep deprivation, be it athletes, cabin crew(!), business executives, or exhausted parents.

If my story can help someone believe there is a light, I would love to hear about it. Don't be a stranger if you feel touched.

We end the podcast with a poignant note, with me emphasizing the paramount significance of sleep in my life. My story serves as a reminder that sometimes, the path to recovery and well-being begins with small, intentional steps – even if it means a run away from the cliffs of despair, and sleeping on the couch while kids are watching Paw Patrol.

Remember, even if today was a struggle, we can always start again tomorrow.

This is a story of any tired mom and dad who has found a solution in the balance of exercise and sleep- amidst the chaos of mother/fatherhood.

My top three books to help you get started

1. Matthew Walker, PhD: Why We Sleep

2. Kelly McGonigal, PhD: The Joy of Movement

3. Michaela Haas, PhD: Bouncing Forward

Here's to the power of quality sleep. May you have the wisdom to prioritize sleep if you are struggling with your mental fitness.

Love, Marjaana

PS. Some of these methods I share and coach through in my The Fit Mom Method that is opening up in February!

In the ever-evolving world of fitness coaching, there's a recent call to action by a prominent fitness business guru urging coaches to increase their prices by 7% due to the prevailing inflation. While the logic behind this move is sound, I find myself struggling to increase my prices. Here's how I've changed my coaching services.

For the past two years, I've embraced the power of AI in my training methods guided by my coach and founder of Athletica.ai Professor Paul Laursen. Before that, I meticulously planned my workouts or had the guidance of a human coach. Each approach has its merits, but my allegiance lies with AI tools, and here's why.

Time is of the Essence

Time is a precious commodity, and AI tools have become my time-saving allies. Utilizing Athletica.ai, grounded in years of sports science, allows me to swiftly deliver effective training programs for individual athletes. As a sports scientist myself, I appreciate plans rooted in science rather than template plans, guesswork, or bro-science.

One of the flaws of many AI training programs is the over-emphasis on HIIT and moderate-intensity work. Sure, HIIT is proven to improve your physiology, but it is a potent tool, and when used too much (and too soon) can leave athletes plateau quickly, or worse, overtrained, injured and drained. Athletica takes a different approach from any other platform I've tried.

As a coach, I appreciate the science-based approach, as it allows me to quickly adjust and tweak the plan for my athletes, while the intellect behind the program quickly recalculates the training load (stress) for the following days. The biggest difference between using Athletica and to more static training platform such as TrainingPeaks is exactly that. The adaptability of each program. Mary does one run too hard, and the next training session gets adjusted (load lowered) to make sure Mary doesn't "bin" herself and ends up feeling like "trash".

All this without a button push from me as her coach. Pretty neat, eih?

This efficiency frees up my time for personalized adjustments and communication with my athletes, while Athletica fine-tunes loads to align with individual goals and abilities. One such brilliant feature is invisible threshold detection. Every time my athlete reaches a new fitness level and runs faster than before 5K, her training intensity zones get updated. This may seem trivial, but it is quite the opposite. Self-coached athletes don't often even realize that the zones from their watch are not individualized for them, and are training either too hard or too easy at a given specific intensity. This can lead to underperformance or even overtraining.

Pictured here is my last 6 weeks' Cycling Power Profile. It is based on Athletica's invisible threshold detection, and is always current, regardless of whether you did a Zwift race, pushing yourself hard for 20 minutes or an hour, your power curve gets updated. If you've been sick or taken a break from cycling, your curve gets updated.

So what do you ask? What significance does such a chart have?

As an athlete and coach, you can in one way use the power/pace (there is the same kind of pace/duration curve for running) to form your race strategy with the help of this. How?

Say that I am going to run a half marathon. Let's look at my running pace profile from the last 3 months.

My longest run was 2hrs 20mins, and my 2hr average pace was slightly over 6min/km. Now, because I know this data is based on my training, and I have not raced much this year, this is training data, and aerobic long runs, which are typically slow easy zone 1-2 runs. If I look at my 1 hr data, I can see my average pace 5:24min/km. Now, that's more like it. I know that when I get a bib on my shirt, I can run faster than that and hold it for longer than an hour. So cautiously, I would probably make an estimate of 5:15-5:25 average for the half marathon, which is a far cry from my best times but somewhere between 1:50-1:54. So I would start with 5:25 pace for the first 7 km, then increase the next 7K depending how I'd feel and the last 7K focus on running technique and bringing it home.

Athletica is also developing Workout Wizard, which is a game changer! W0rkout Wizard helps you gauge your effort LIVE as you bike or run. It shows you a relative gauge of your last 6 week power or pace, so you can always adjust your efforts on the go! This is a novel way of thinking about your pacing strategy as you train. More on this later.

Now do you see the benefit of this?

Autonomy for Athletes

Athletica.ai grants athletes more autonomy over their training. They can effortlessly reschedule workouts or use the workout wizard if time is scarce or they feel very fatigued and need something more mellow in their day, all without consulting me extensively. This not only empowers athletes but also saves valuable time by avoiding unnecessary back-and-forths.

So let's say you are time crunched on busy day (aren't we all?!).

Simply hit the Green Workout Wizard,

And chose another workout that has similar load, but shorter duration. No problem!

In the world of internet, it is easy to get lost in all the information available.

I am probably the worst business owner in history, but I believe that each one of my athletes should fly on their own after they've been with me for a while. My goal is to teach them so they can do that.

Fly little bird, fly!

Let me explain where I am coming from.

The Nordic countries are world leaders in endurance sports like cross-country skiing, orienteering, running (ever heard of the Flying Finn?), and ice skating. One of the principles that is embraced early on is to give athletes autonomy (athlete-centered approach) over their training. I too, embrace this, and instead of holding back what I've learned over the years, I happily share my experiences and knowledge with my athletes. Whether an athlete wants to stay with me longer or shorter, is totally up to them. My goal is to empower them so they feel confident that they CAN do it on their own.

Using Athletica while they are using my services, and learning how to make adjustments, they'll be able to keep utilizing Athletica even without my guidance. They'll have the knowledge and wisdom together with the magic of Athletica to smash their goals, and save some cash!

The Value of Time

Time is valuable, and as a coach, I recognize the worth of my time. I also recognize the time limits of my 24 hours/day. There is only so much I can do, and so many athletes I can serve. There's a time cap. I am also an athlete myself, a mother of three, a wife, and a dog owner. Just like you, I'm no superhuman.

Designing a detailed program for a triathlete over seven (or more) months would take considerably more time than the minutes Athletica requires to generate an excellent plan. My fee decrease makes sense when one considers the considerable time I used to spend designing every athlete's program from scratch.

When it comes to my programs delivered via other training program platforms, they lack the dynamic feature Athletica is so good at. With Athletica, when an athlete misses a workout, the load for the next few days is recalculated. That is something I've never really engaged in, to be honest in other platforms. I've always just told my athletes to move on and not worry about it if they miss a workout.

Sometimes when an athlete does longer or harder workouts than in the plan, Athletica downregulates the load to avoid overtraining and to allow recovery. This is also a very hard thing to do in a static training program. All those small things take time as a coach.

With Athletica, it is taken care of and in the grand scene of things, can be the one thing that will make all the difference. One of those small things that do add up. Why would you not take advantage of this?

When I was still using TrainingPeaks as my primary training program delivery method, I struggled to serve as many clients as I wanted to simply because I found it hard to find time to serve more than a handful of clients at once. So scaling my coaching business was like pushing a giant boulder up Everest. I charged a lot more, but I was capped at 5 athletes.

Now, I am confident to serve more athletes all at once without stretching myself too thin, and giving the athletes what they deserve, a quality program with quality human coaching who can focus on the art of coaching.

Quality of Programs

Athletica's programs, developed by world-leading experts using the HIITscience method, have proven their excellence. While I trust AI-generated programs, I still monitor and adjust based on individual factors, like what else is going on in their lives, like travel, sleep, illness, life stress, and nutrition.

Honestly, you can get a decent training plan by googling or even using ChatGPT. If you are ok coaching yourself, you're good to go.

After years of reading research articles contradicting each other, I found my go-to source for sports science research at HIITscience.com. I've taken most of the courses offered and highly recommend them to any coach wanting to up their game in coaching.

Knowing what and who stands behind your training program is vital. My confidence in the quality of Athletica is unshakeable, after using Athletica.ai in my own Ironman training and being coached by Professor Paul Laursen, co-founder of Athletica.ai and Hiitscience.com. Just google and you'll find over 200 peer-reviewed articles under Dr. Laursen's name.

Human Touch

As a coach with Athletica, my role shifts from programming to providing the support that only a human coach can offer. Unlimited access, to educational resources, group and individual calls, and newsletters enhance the coaching experience beyond what AI alone can provide.

Athletes have a shoulder to cry on, someone to debrief with, a partner in crime, an idea board to bounce ideas on, and a trusted person to recap their races or events with. I am here to provide individual strength programming, helping them figure out race day logistics, race nutrition, equipment choices, how to manage life stress better, and how to keep training while traveling around the world, the list is quite long and I love to see my athletes find ways to do what they love to do, reach their goals and make new bigger ones!

Transparent Fee Structure

Now, you may wonder... If I am not doing as much as a coach with the programming part, what are you paying for? You are not only paying for my time, but also access to years of education, experience, and knowledge both as a coach and as an athlete, parent, expat, and hopefully the wisdom I've gathered along the way. You are paying for the shortcut of learning that you are taking by having me on your team!

As a human coach, I can focus more on providing the support only human coaches can. I don't believe in limiting the access that my athletes have to me, such as one coaching call a month. My athletes can contact me however much they want.

Any athlete's journey is unique and our desires and wants change over time. That is why I've changed my pricing structure to offer a plan for athletes in different phases of their unique journeys.

1. Athletica + : Perfect for self-motivated experienced athletes who wants to an experienced coach to look after the plan, training and be part of a community.

2. Endurance Team: Perfect for you ready to take your fitness to another level, this includes more coaching support, strength programs, and educational group calls.

3. Thrive: perfect for you who are new to training, have a big goal, transformation or want more individual, close support from your coach.

4. Strength Coaching For Endurance Athletes: your individual strength programming and coaching on monthly basis.

Take a look at the details of each of these plans here.

You may find that you want the accountability, close follow up and help to understand why you do what you do in your training plan. Great, sign up for the Thrive (min 3 month commitment), learn, and gain confidence in your own understanding. Then move down to the Endurance Team or even Athletica+.

Book a free consultation with me to see which service fits you the best.

All you need is a Garmin watch, with HR chest strap, or Strava (make sure you have chest strap though).

Final Thoughts

In a world where fitness coaching is adapting to new technologies, my choice to embrace AI-powered training isn't just about staying ahead; it's about delivering efficient, effective, and personalized coaching. I'm proud to partner up with Athletica.ai after trialing it for two years in my training, through thick and thin, as my crazy life has taken me through more than I can begin to explain in a short blog post.

As this new landscape rapidly evolves, my commitment to providing top-notch support remains unwavering. The future of coaching is here, and it's a blend of cutting-edge technology and human connection.

Time is the most valuable commodity we have. The one thing we never get back. I value mine, and I urge you to value yours. Let's embrace the power of AI together so we can focus on the art of crushing your goals!

Yours in fitness,

info@tiredmomruns.com

www.instagram.com/tiredmomruns

Age is no longer a limiting factor for women seeking adventure and physicality. Today, women in their 40s are breaking barriers, shattering stereotypes, and accomplishing feats that once seemed impossible. Enter mom athlete, the unicorn of endurance athletes.

No longer is the status of being a weekend warrior just for the dads who escape the family demands in the early hours, leaving moms with the kids. Today, moms around the world are claiming space for themselves, seeking balance from the mundane home life, and stepping into the exhilarating world of endurance sports.

"It's about time", I say, shaking my Women For Sports Fist and flexing my muscles. Or rather jumping for joy?!

As a mom of three, an athlete, and a coach, I say "Break that Glass Ceiling! "

But what is it that drives these fit women over 40 to push their limits and embrace racing in marathons, ultras, and any distance triathlon? For some, it's the thrill of discovering their inner athlete and accomplishing goals they never thought possible. For others, it's the desire to maintain a healthy lifestyle, stay social, and set a positive example for their families and communities.

The benefits of exercise for fit moms over 40

Exercise is not only essential for maintaining overall health and well-being, but it also becomes increasingly important as we age. For women over 40, regular exercise offers numerous benefits that go beyond just physical fitness.

First and foremost, exercise helps to improve cardiovascular health, reducing the risk of heart disease and stroke. It can also help to manage body composition (note I did not say weight) and prevent overfat (note I did not say obesity), which becomes increasingly challenging as our metabolism slows down with age. Additionally, exercise plays a crucial role in maintaining muscle mass, and bone density, and reducing the risk of osteoporosis and fractures.

Warning, a nerd moment approaching...

Did you know that hip fractures increase the risk of death postoperative due to the immobility it poses to women?

To me, that's a pretty good reason to try to avoid hip fractures in the first place. How? Regular strength training!

Want to get started with strength training at home or your local gym? I'd be happy to custom-design your strength training program for you. Just click the box below to start today!

The benefits of exercise for women over 40 extend far beyond the physical. Regular physical activity has been shown to improve mood, reduce stress, and enhance cognitive function. Goodbye foggy brain! You know what I'm talking about...

It can also boost self-confidence and improve body image, leading to a greater sense of overall well-being. We all know how feeling good is a catalyst for positive change, am I right?

When I feel good, I make good decisions about what to eat, and the opposite is when I'm feeling like trash.

So, whether it's running, biking, swimming, or participating in a triathlon, incorporating exercise into your daily routine can have a profound impact on your physical and mental health. It's never too late to start, and the benefits are well worth the effort.

I started with triathlon when I was 37 years old - and it changed my life!

If you are in the midst of everyday chaos (read: circus) as a mom, I've got a custom-designed program JUST FOR YOU! The Fit Mom Method is designed for moms frustrated by the influencers, feeling guilty about taking time for themselves, and generally just feeling blah about their bodies and mindset. You are tired of being sick and tired - all the time.

I was once a tired mom who did not run- at all. You know my story. I developed The Fit Mom Method based on the exact steps I took to take myself from the brink of suicide to an Ironman triathlete living my best happiest life. Click HERE if you Want to learn more about The Fit Mom?

Since I am a seasoned runner and endurance athlete, let's talk more about endurance sports. Will start with my long-time mama jam booster, running!

Running for women over 40: training tips and techniques

Running is a fantastic form of exercise that can be enjoyed by women of all ages, including us moms over 40. It's a great way to improve cardiovascular fitness, learn about yourself, induce bright ideas, and strengthen the muscles in your legs and core. Running is a sure way to get into a natural form of high, induced by the feel-good hormones, dopamine, and endorphins. No weed is required!

But seriously though...

Running saved my life, and will forever be my Go-To Method to boost my mood! My favorite is to run with my favorite people.

When it comes to running, proper training and technique are essential. Here are a few tips to help you get started and make the most of your running workouts.

1. Start slow and gradually increase intensity: If you're new to running or haven't been active for a while, it's important to start slow and gradually increase the intensity of your workouts. This will help to prevent injuries and allow your body to adapt to the demands of running. Practically this means the walk-run method.

There is no shame in walking. I do walk - run method often. Especially after injuries or illness.

Here's how:

Start walking for 5-10 mins

then alternate between walking 1 min, running for 1 min. Keep going as long as you feel like. 30mins is probably a lot as you begin.

Then, next time add time to the running part, until you feel comfortable running for 10 minutes straight. Increase total time to 40-50 mins.

To improve in running I recommend running every other day. This way you are getting your legs used to the running while preventing imposing too much too soon!

Those walking breaks allow your heart rate to drop significantly, telling your body that no, it is not a crisis, and it can now relax. You burn more fat by keeping your heart rate low and taxing your central nervous system less, allowing for better and faster recovery afterward.

2. Invest in proper running shoes: Investing in a good pair of running shoes is crucial to prevent foot and leg injuries. Look for shoes that provide adequate support and cushioning, and consider getting fitted at a specialty running store. The right shoes feel comfortable on your feet.

3. Mix up your workouts: Incorporating different types of running workouts into your routine can help to prevent boredom and improve overall fitness. Try intervals, hill sprints, and long-distance runs to challenge your body and keep things interesting.

Yes, I did say hill sprints. Hill sprints are great value for your time. Just find a hill, park your stroller, and go to town for 30s HARD 8-9 out of 10 effort, then return to your starting point, and repeat 4-8 times. The hard efforts improve your leg strength while preventing injuries, and your heart's ability to deliver oxygen-rich blood to your working muscles, and your kids will get a giggle out of watching you run hard up the hill! Or a cry.. either or.

Here's my favorite running workout from Athletica.ai .

By following these tips and listening to your body, you can make running a fun and rewarding part of your fitness journey. Lace-up your shoes, hit the pavement, and enjoy the many benefits of this invigorating exercise.

Ready to take on a new challenge? I would love to help you by coaching you to create a healthy, fit lifestyle that fits into your life as seamlessly as you've been throwing "I don't have time to exercise" previously. Click on "Endurance Gold" and let's chat!

Biking for fit moms over 40fit moms over 40: choosing the right gear and routes

I grew up bicycling to school, swimming, and occasionally biking for training as a youngster in the deep dark woods of North Finland. I've used biking as a method to get from A to B all my life... until I started vagabonding around the world, especially in parts where cycling is more of a suicide than a sport.

I started biking for a triathlon at the ripe age of 37, and it was terrifying. I had no idea what I was doing. I had no concept of pacing myself. And thought of owning and riding a triathlon bike with TT bars... yikes!

My first triathlon in 2015

70.3 Ironman World Championships 2022

See, progress is possible, even inevitable if you only dare! Today, I can bike for hours and I feel comfortable zooming down the hills at 80km/h, screaming like a little girl.

Biking is an excellent low-impact exercise that can be enjoyed by women of all fitness levels. It's a great way to improve cardiovascular health, build strength in your legs, and enjoy the great outdoors. But when it comes to biking for women over 40, there are a few important considerations to keep in mind.

First and foremost, it's crucial to choose the right bike and gear for your needs. There are various types of bikes available, including road bikes, triathlon bike, mountain bikes, and hybrid bikes. Size matters, we all know that.. pun intended. Just kidding. You want to be comfortable on your saddle. Bike shops can give you a loaner saddle and help you with finding the right fit. If your downstairs is sore - you are not going to want to bike. So take time to find your fit.

Consider your goals, preferences, and the type of terrain you'll be riding on when selecting the right bike for you.

In addition to the bike itself, investing in the right gear is essential. A well-fitting helmet is a must to protect your head in case of a fall or accident. Padded cycling shorts can help to reduce discomfort and chafing during long rides, and cycling gloves can provide additional comfort and grip.

Hot tip: get a chamois cream! Lots of it. You can thank me later.

Learn to drink from your bottle while riding. Make it a game with your kids. Who learns it first? Eventually you'll learn the subtle art of snapping a pic, too!

When it comes to choosing biking routes, consider your fitness level and preferences. If you're just starting, look for flat, scenic routes that allow you to gradually build endurance and confidence. As you become more experienced, you can challenge yourself with hilly or more technical terrain.

Biking is a fantastic way to stay active, explore new places, and enjoy the freedom of the open road.

Now, let's tackle swimming... personal favorite, but I also know it can be a challenge for most.

Swimming for women over 40: improving technique and endurance

Swimming is a great way to improve cardiovascular fitness, build strength and endurance, and enhance flexibility. Whether you're a beginner or an experienced swimmer, there are always ways to improve your technique and get the most out of your swimming workouts.

I did not grow up swimming in a team and had to learn as an adult. I've worked really hard to be able to swim a fast and efficient free technique and hired some help along the way to help me with my technique. My strength is a strong upper body, a love for water and the ability to feel the water.

One of the keys to swimming success is mastering your technique. Focus on proper body alignment, breathing, and stroke mechanics to ensure efficient and effective swimming. Consider taking lessons or working with a swim coach to improve your form and maximize your performance.

I highly recommend checking out Swim Smooth swimming groups, or any masters swim groups for social swimming, as swimming can get a bit lonely.

To build endurance and improve your swimming fitness, incorporate interval training into your workouts. Swim at a high intensity for a set distance or time, followed by a period of active recovery. This will help to improve cardiovascular fitness and increase your overall swimming speed.

Again, I'll share one of my favorite swimsets from Athletica.ai

By the way, this syncs directly to your Garmin watch from Athletica. So you don't even need to write them down anymore! Make sure to contact me if you'd like a get on the bandwagon of the future of endurance training with Athletica.ai and myself!

So, whether you're a seasoned swimmer or just dipping your toes in the water, don't underestimate the power of swimming as a form of exercise for women over 40. Dive in, embrace the water, and enjoy the many benefits that swimming has to offer. If you are swimming alone, don't hesitate to contact us for swim programs. When you have a plan at hand, time in the pool will go a lot faster!

Ok, so if you are curious how to put running, biking and swimming all together, let's talk triathlon!

The triathlon: a challenging yet achievable goal for moms over 40

The triathlon, often considered the ultimate fitness challenge, involves swimming, biking, and running in succession. For women over 40, participating in a triathlon can be an incredibly empowering and fulfilling experience. It's a way to push your limits, test your strength, and achieve goals you never thought possible.

To me, triathlon is a way to explore my mental and physical capacities while honing my skills in not just one but three sports. It prevents me from going all in on one sport and picking up an injury overdoing it.

The triathlon offers a unique set of challenges and rewards. It requires not only physical fitness but also mental strength, discipline, and perseverance. The ability to transition smoothly between swimming, biking, and running is essential, as is the ability to manage your energy and pacing throughout the race.

70.3 Ironman in Dubai 2022 was a struggle in the heat which left me walking part of the run but somehow I found another gear after 17K, finished third in my age group, and ended up qualifying for the World Championships.

But despite the challenges, with proper training, preparation, and mindset, you can conquer this incredible feat and join the ranks of triathletes of all ages and abilities.

So, if you're considering participating in a triathlon, don't let your age be a deterrent. Embrace the challenge, commit to your training, and prepare to amaze yourself with what you're capable of achieving.

Training for a triathlon: combining running, biking, and swimming workouts

Training for a triathlon requires a well-rounded approach that combines running, biking, and swimming workouts. To prepare your body and mind for the demands of the race, it's essential to establish a training plan that incorporates all three disciplines, plus strength training!

Here's an overview of what my training week looks slike. For perspective, I dedicate a LOT of time to training, 10-16 hours per week. Most of the time somewhere between 10-13 hours and occasionally big week around 15-16 hours. Yes, it is a lot of training, but remember, my goal is to qualify and place top 10 at the World Championships. You can train way less and kick ass!

A typical triathlon training plan includes a mix of endurance workouts, high-intensity workouts, and recovery days. It's important to gradually increase your training volume and intensity over time, allowing your body to adapt and avoid overuse injuries.

When it comes to running, focus on building endurance and strengthening your legs. Incorporate long-distance runs, interval training, and hill workouts to improve your running fitness and prepare for the run portion of the triathlon.

For biking, aim to increase your overall endurance and power output. Include both long rides to build stamina and shorter, high-intensity workouts to improve your speed and climbing ability. Don't forget to practice your transitions between biking and running to ensure a smooth race day experience. This is often done by running immediately after your bike rides. Your legs will feel a bit wobbly at first, but you should feel amazing after the initial 5-10 minutes.

In the pool, work on improving your swimming technique, endurance, and speed. Incorporate interval training, drills, and open water swims to simulate race conditions and build confidence in the water.

Remember, consistency and dedication are key when training for a triathlon. Stick to your plan, listen to your body, and stay focused on your goals. With time and effort, you'll be well-prepared to conquer the challenges of the triathlon.

Again, I offer different coaching services for seasoned and new-to-triathlon, so don't hesitate to contact me for pricing and features.

Nutrition and hydration for fit moms over 40 participating in triathlons

Proper nutrition and hydration are essential for women over 40 participating in triathlons. The demands of the race require careful attention to fueling your body and replenishing lost fluids to optimize performance and promote recovery.

Before the race, focus on consuming a well-balanced diet that includes a variety of nutrient-dense foods. Aim to eat whole foods that are minimally processed. Don't be afraid of fats. Avoid anything that is low fat as those items are usually highly processed and added sugars.

During training and on race day, pay attention to your hydration needs. Drink to thirst throughout the day, and consider using an electrolyte replacement to replenish lost fluids and essential minerals after your race.

I will write more about sports nutrition for moms over 40, but for now, I'll leave you with this:

You do NOT need anything special to fuel yourself. Whole foods are plenty. In fact, sports nutrition will do you more harm than good. So stuff your bras with a sandwich if you need fuel on your long training sessions :D

More to come in the future, so check in often.

Remember, nutrition and hydration are highly individualized, so it's important to listen to your body and experiment with different strategies during training to find what works best for you.

Overcoming common challenges for moms over 40 in triathlon training

While participating in a triathlon can be incredibly rewarding, it's not without its challenges, especially for moms. However, with the right mindset and strategies, you can overcome these obstacles and achieve success.

One common challenge for women over 40 is balancing training with other responsibilities, such as work, family, and social commitments. It's important to prioritize your training and schedule workouts in advance to ensure consistency. Look for opportunities to incorporate activity into your daily routine, such as commuting by bike or taking the stairs instead of the elevator.

Supporting a good cause like "&Mother" can be a really good way to make sure there are more opportunities for moms to participate in sports. Simple things like organizing breastfeeding areas, child care during races, and practices enable many more moms to part take in what they love to do.

God only knows how many times I've missed an opportunity to race because I didn't have childcare available for me.

Another challenge is managing the impact of aging on your body. As we age, our recovery time increases, and we may be more prone to injuries. To mitigate these risks, listen to your body, build rest days into your training plan, and incorporate strength training and flexibility exercises to maintain muscle mass and joint mobility.

Hey, yoga has never been better than after 40!

Mental resilience is also key when facing the challenges of triathlon training. It's normal to experience self-doubt and moments of fatigue or frustration. Surround yourself with a support network of like-minded individuals, set realistic goals, and celebrate small victories along the way.

Ahem, do I have to mention that this is exactly why you hire a coach?!

An experienced coach will be there with you at any moment, sharing the journey with you. Not only does she provide you with the program to follow, but explains exactly what to do, how it should feel, how to use intensity zones, how to fuel, recover, prioritize sleep, how to meditate and let go through challenging moments and of course recap your success stories with you!

Lastly, don't compare yourself to others or let societal expectations dictate your journey. Embrace your unique strengths and capabilities, and focus on personal growth and self-improvement.

In conclusion, the power and strength possessed by fit women over 40 are truly awe-inspiring. Through running, biking, swimming, and conquering the triathlon, women are breaking barriers, defying age stereotypes, and achieving incredible feats.

Whether it's the joy of discovering their inner athlete, the desire to lead a healthy lifestyle, or the pursuit of personal goals, fit women over 40 are proving that age is no barrier to adventure and physicality.

By incorporating exercise into their daily lives, women can experience numerous physical and mental health benefits. Running, biking, and swimming provide unique opportunities for fitness, self-discovery, and personal growth.

Embrace fitness, and discover the incredible strength that lies within you. I would love to be a part of your journey!

Marjaana Rakai

MSc Sports Sciences

Triathlon Canada Community Trained Coach

NASM Certified Personal Trainer

GGS Women's Coaching Specialist

HIIT Science Certification

info@tiredmomruns.com

Give me a follow @tiredmomruns

Have you listened to the podcast yet?

Understanding a few crucial facts about your heart rate and heart function provides insight into the internal dynamics of your body. When talking about the monitoring of your heart rate during exercise, the focus is on comprehending your internal effort. Heart function can be gauged by the frequency of each beat, commonly referred to as Heart Rate (HR), or the volume of blood the heart pumps with each contraction (stroke volume).

You as a runner can easily monitor your HR with a reliable smart watch with chest strap, like Garmin or Suunto watch. Stroke volume is more difficult to measure, typically done with a Dopple ultrasound or with ECG. Given the complexity of measuring the latter, we will set it aside.

Monitoring internal load, such as heart rate, has become relatively straightforward in contemporary times with the availability of heart rate monitors.

In the world of running, external load can be quantified through metrics like pace or power, as observed in cycling. While running power measurement is not as straightforward, some companies offer power meters. The specific parameters they measure remain somewhat unclear. I've personally used Stryd power meter, but learned that 1. too many metrics can be confusing 2. too many metrics take away the freedom and joy from my running.

My personal take is also not to let the metric and the next shiny object distract you from the most important thing - and for my training it is consistency. Let's just get the most important thing done, which is to get out the door!

It's essential not to succumb to the allure of yet another marketing gimmick solely for the sake of novelty. Wearables capable of measuring heart rate started emerging in the 1990s, they were god-ugly and clunky! Despite the prevalence of these devices, many individuals remain uncertain about how to leverage them effectively to improve their fitness. And Health.

So what does health got to do with this at all?

Health has everything to do with performance. Human body is resilient, and we can push through some really hard stuff, but eventually, if you've been ignoring your health for a while - your body WILL find a way to sit your sorry ass on a couch.

Your central nervous system regulates your heart rate, whether you want it or not. When you're stress #af, your CNS is on overdrive, and so is your heart. So let's dive into how you can interpret what is going on with you with a simple tool of HR and HRV.

This article aims to guide you through the effective use of heart rate-measuring wearables.

Optimizing your training using heart rate is pretty straightforward once you understand some basics

We all know exercise is good for your heart health. Your heart grows larger and more efficient as you get fitter - or is it because your heart gets fitter?! Athletes often boast larger hearts, enabling them to pump out a greater volume of blood compared to your average Jane/Joe. In contrast, heart rate is a highly individual metric, somewhat age-dependent, and tends to decrease with aging. A top-tier runner might exhibit a maximum heart rate anywhere between 160 and 210, with both ranges considered healthy and efficient.

Contrary to popular belief, our primary interest lies not in maximal heart rate but in two submaximal intensities crucial to our performance. The first is the Aerobic Threshold, or Ventilatory Threshold 1, situated around 65-70% of your Heart Rate Reserve (for those interested, the Karvonen Method is worth exploring) or Maximal Aerobic Function (MAF, detailed by Dr. Phil Maffetone, can be explored further here: https://philmaffetone.com/method/).

This blog post zeroes in on this threshold, often overlooked by most recreational athletes or those initiating a regular exercise routine. It's not to diminish the importance of training around the second ventilatory or "lactate" threshold, but to emphasize that low heart rate training is an underappreciated intensity, overlooked by beginners and even seasoned veterans.

The second threshold, the Anaerobic or Lactate Threshold, typically hovers around 87-92% of your max heart rate. For very top athletes this threshold will inch even closer to 95% of max hr. It marks the point at which exercise intensity is high, and sustaining it becomes viable for only about 45-60 minutes, think your 10K running efforts. Many gravitate towards this intensity due to the perception that exerting at this level ensures substantial gains, aligning with the popular "No Pain, No Gain" mindset. By the way, you may want to listen to this episode of The Athlete's Compass podcast to find out why this philosophy is at fault.

Ok, but what about resting heart rate. It is here you will find lies the difference between a fit individual and less fit. Because of the enhanced size and efficiency of Athlete's Heart, their resting heart rate is typically low. In clinical terms, "abnormally" low, under 60 beats. For an endurance athlete, resting heart rate can be even under 30. Mine typically sit between 45 to 51.

In addition to your resting heart, you can now access your beat-to-beat variation, that is a good mesure of your central nervous system drive. If you have a large variability, your body is most likely in the "rest & digest" mode, you are healthy, you are coping well with your training and recovering optimally. When the beats become more alike one another, more steady with less variability, your Heart Rate Variability is low. This is when your body is sending you signals that CNS is switching over to "Flight or Fight" mode, which is a sign that you are not recovering from the stress, whether it is training load, life style stress or emotional stress.

There are several methods to measure your HRV, like Oura ring, or just with your phone with an app HRV4Training.

Using HRV to guide your training can be very helpful as you learn to trust your body's signals. Always keep in mind to use a 3-4 days rolling average when making decisions in your training plan, especially linked with your overall feel. Don't feel too hot and HRV is on a downward trend, switch to something that stimulates your parasympathetic mode, rest & digest, like walking in the nature, easy swim or yoga.

This blog post intentionally sidesteps the discussion of the Anaerobic Threshold because I firmly believe that the first threshold is far more pivotal, yet often neglected for continuous improvement in performance among most recreational athletes. I will save VT2 for another blog post.

So why shoul I train at easy, low intensity?

Why is exercising at low intensity so crucial? Won't I become sluggish if I train slowly?

Paying attention to your heart rate as a gauge of training intensity is important for several reasons. Scientific studies have consistently demonstrated that an 80% focus on low-intensity and 20% on high-intensity training yields reliable improvements in performance.

The exact distribution depends on factors such as the athlete's training status, available weekly training time (with greater time allowing for a potentially more significant emphasis on the 80/20 ratio), and the specific performance goal.

The distribution can also vary based on the phase of your training year. As you approach a key race, emphasizing race pace efforts becomes more crucial.

The central message is that the majority of your training should be at low intensity. However, many recreational athletes often find themselves stuck in a cycle of too much moderate or high-intensity training, leaving them fighting low-grade systematic inflammation (as often is experienced as frequent colds, headaches, injuries that never seem to go away), and in worse case, injuries, illnesses and overtraining.

Engaging in excessive moderate or high-intensity training can hinder recovery for subsequent workouts. It also poses challenges in increasing training volume, a crucial element in progressive overload and fitness improvement (up to a certain extent).

Moreover, excessive intensity raises the risk of injuries and overtraining. The need for extended recovery clashes with the realities of our lives—poor sleep, high-stress workloads, and suboptimal nutritional choices. Our bodies and minds struggle to recover.

You'll start to skip the next workout.

And another.

And then you try to catch up, because you didn't do what was in your plan.

Constantly pushing yourself to the limit is taxing on your nervous system and adds to the stress in our already demanding lives. The result? Training feels exhausting and mundane. Your motivation start to dwindle. The repetition of the same sessions becomes akin to chewing on sweaty old socks. Despite your efforts, improvements seem elusive.

Convinced yet?

Low-intensity training ABCs

Firstly, securing a reliable and accurate heart rate monitor is paramount. It's crucial to note that most optical heart rate monitors, especially those measuring from the wrist, are not sufficiently accurate. Opt for a chest strap for a higher quality of measurement. And make sure to change the battery on those badboys every few months depending on your usage.

Garbage in, Garbage out!

Secondly, employ Maffetone's 180 formula: subtract your age from 180. For instance, if you're 44, the calculation is 180 - 44 = 136. Depending on your lifestyle, training status, and health, consider adjusting by 5-10. This will give you your Target Low-Intensity Heart Rate. For details how to adjust your target heart rate, see Maffetone Method. If you are new to regular training, substrack 10 (so your target MAF would then be 126. If you have been training well for two or more yeas, add 5-10. See the difference? Less fit athletes are going to be walking or doing walk-run method. And that's completely ok. This is where you are right now.

It is useful to test and retest your MAF intensity target every few months. Here's an example of my MAF test.

Proceed to embark on your run at approximately this heart rate, allowing for a variance of ±5 beats per minute. Many watches enable you to program an alert if you exceed this threshold. See the video for more details.

Note that this applies to other modes of endurance, like biking. But remember that because you are using less muscle mass to pedal (your upper body is nearly motionless) than running, or Cross-Country skiing, your heart rate will be 5-10 beats lower in biking than in running.

Now, arm yourself with patience and commitment because your initial runs will be notably slow. You might find yourself walking more frequently.

Be aware of the temptation to call this approach BS and move back to the zone 3 glory.

Yet, if you persevere with consistency and commitment, you'll witness a drop in your pace while maintaining your heart rate within the target range. At that point, you'll be thrilled you stuck with it, perhaps even sending me a thank-you email—no pressure, just a friendly hint!

Here's the ugly truth: if you are burning the candle at both ends, you will find out quickly by doing this test, that your aerobic base is garbage.

I've seen this many times in my coaching business, and with myself. The pace where the MAF target lies is slow. Athletes need to walk to keep it around the target. It IS frustrating. I get that.

But it is a sign that your lifestyle including nutrition, sleep, overall stress (emotional, physical, environmental) is out of whack and no matter how much you train at high intensity, your performance is not improving.

But the good news is that once you take a grip on all those factors, you can see rapid improvements! And I am talking weeks to few months.

Call me.

Top 3 tips on how to adhere to low heart rate training

So you've decided to give this a go? Great! How do you start?

1. Begin with the walk-run method, starting with a 1-minute run followed by a 1-minute walk. Gradually increase the run duration in each workout. If you're quite fit, consider starting with a 10-minute run or running until your heart rate reaches the Target HR, followed by a 1-minute walk break. Alternatively, run around your MAF target HR and adjust your pace as fatigue sets in and your HR rises.

2. Opt for flat or rolling hills during your run and walk uphill.

3. Choose a running partner who maintains a slower pace than you.

Be mindful that improvements may take months to manifest. Personally, I reduced my pace by 1 min/km at 136 bpm in four months of consistently running around my MAF target of 130-137 bpm. My MAF running pace improved from late November to early April, consistently aligning with my MAF heart rate of 136 bpm.

The pace at which your heart rate aligns with the target will increase if you remain dedicated. Once you observe this shift, you'll be astounded at how effortlessly you can run much faster. And this IS the secret sauce for an endurance athlete. Run/bike/ski faster with less effort.

What about the other 20%?

When you stick to low-intensity training like bees on honey for the majority of your workout routine, you'll not only feel better and fitter but also witness improvements in your performance.

Low-intensity training induces several physiological changes, including an increase in mitochondria in your muscle cells (which function as the power plants of your muscles), increased capillary density (helping the transport of more oxygen-carrying blood to your muscle cells), and improved fat oxidation (your body's preference for using fat, an energy source with nearly unlimited stores) during low-intensity efforts.

Opting for a slower pace enables quicker recovery, enabling you to tackle intense sessions with greater oomph. This, naturally, translates into improved overall performance.

Now, does heart rate matter during those demanding sessions? Well, it's a bit more nuanced. Given the inherent delay in your heart rate reaching its maximum frequency, we don't place significant emphasis on monitoring heart rate during hard sessions.

In interval sessions lasting from 30 seconds to 4 minutes, for instance, the focus is on gauging effort through Perceived Rate of Exertion (on a scale of 0-10, where 0 is rest and 10 is maximum sprinting). It's crucial to maintain an effort level around 8-10, as outlined in the chart below.

However, when it comes to tempo runs or threshold runs lasting 10 minutes or more, monitoring both heart rate and effort becomes crucial. As these runs typically fall within Zone 3 (moderate intensity), it's essential to ensure you're not pushing too hard. The recommended RPE for this intensity is around 5-6, while for threshold efforts, we're looking at an RPE of 7-8. At this intensity, it's important to note that maximum effort should not extend beyond 45-60 minutes before reaching a point of exhaustion—typically equivalent to a 10K effort for most individuals.

...But My Heart Rate Seems to be Off Today

Understanding that daily heart rate can fluctuate based on factors such as hydration, nutrition, and overall stress levels provides valuable insights, making day-to-day adjustments more manageable and preventing unnecessary frustration.

I'm looking at you moms. You know your heart rate sky rockets when dealing with naughty kids and/or trying to get your troops out the door. Am I right?! After a sleepless night, your heart is a little less happy, and beating with more regular rhythm... remember, less variability, lower HRV.

When embarking on a low-intensity run and your heart rate appears higher than usual, rely on your instincts. Easy runs should ideally align with a Rate of Perceived Exertion (RPE) of 1-3, not exceeding 4. This translates to a conversational pace where maintaining a dialogue is comfortable. You should also be able to breath through your nose. I know what you are going to say: Impossible! It's a matter of being willing and open to learn.

It's not just about words but forming coherent sentences, and this is where having a running partner slightly slower than you proves beneficial. A conversational pace becomes more attainable, enhancing the overall experience.

I'll tell you that my best ideas always happen during Zone 2 runs...

Now, the concern often arises: am I going too slow with a slower partner? This is a common question, with individuals fearing they might not be exerting enough effort. If you ALWAYS hit your runs at zone1-2, you may be leaving something on table come race day. It's crucial to incorporate a mix of intensities, experimenting with the 80/20 rule and see what works for you.

However, running with a slower friend once a week can be a highly effective strategy. It can be more challenging to maintain a slow pace than hitting a moderate intensity. Therefore, having a slower running partner, even if it's just once a week, ensures that you're truly going at the intended low intensity. The benefits of this approach are substantial, making it a practice worth encouraging.

How Do I Really Know I am Fitter?

An easy way to assess this is to do a MAF test as prescribed in the video above. Doing this regularly as you learn your low-intensity target is a great way to keep yourself motivated, and tracking your progress. I would personally not do this test every month, but every other month at most. Always do the test at the same time, in the same place if possible. Avoid hills!

There are of course other methods to monitor your progress, which I will delve into on another blog.

Take home message

In summary, incorporating heart rate monitoring into your training program serves as a crucial tool to improve your health, performance as well as to prevent overtraining and burnout. The specific percentage of training at low intensity, whether it's 80%, 90%, or 70%, is a decision best made collaboratively with your coach based on your individual needs and goals.

Over time, as you become more attuned to your body, you'll discover the optimal balance for your unique circumstances.

On a personal note, I found that maintaining an intensity distribution of 60% at low intensity and the remaining at moderate or high intensity for three months proved too demanding.

This led to exhaustion and a deep overtraining syndrome with exhausted HPA axis. Personally, I've thrived with an 80%-90% low-intensity distribution, recognizing that this distribution may vary during different phases of my training season.

You can delve into my experience and how I navigated the challenges of overtraining with the support of Athletica and my coach, The Prof Paul Laursen, PhD, in this article: https://athletica.ai/from-overtraining-to-world-championships/

Here are my two reasons why monitoring heart rate is essential for you as an everyday athlete:

1. Training Intensity control (don't burn the candle both ends)

3. Monitor your progress over time (what gets measured, gets improved)

In my training routine, as I embark on new goals, the commencement involves a test week. MAF tests, both on the bike and run, provide valuable data points indicating whether I need to prioritize a slower pace to optimize my aerobic function. I also test the second ventilatory threshold with a 5K time trial in running and Functional Threshold Power in biking.

I hope this blog post has provided you with insights into the importance of heart rate and how you can utilize your smartwatch more effectively as you pursue your next goals. Feel free to drop any questions or comments below.

PS. Follow my journey on IG at www.instagram.com/tiredmomruns

I am also open for more athletes, book your FREE consultation here.

In Nordic countries, the concept of hygge, a love for the outdoors, sustainability, and positivity is deeply ingrained in our way of life. We come from lands with scarce resources, which has shaped our work ethic and our appreciation for the fruits of our labor. We experience endless summers, vibrant autumns, harsh winters, and the promise of spring—a cycle that's truly magical, if you learn to embrace the changes.

Since the age of 12, I've felt the urge to explore the world, pushing me to leave North Finland at 20, vowing never to return. Yet, my global travels have helped me recognize the importance of embracing my roots.

But have you ever wondered why the Nordic countries, despite their high taxes, consistently rank among the happiest in the world?

Why Are Nordic Countries So Happy?

The Nordic countries consistently rank high in happiness and well-being indexes. Their happiness can be attributed to a combination of factors, including:  1. Focus on Well-being: Nordic countries prioritize the well-being of their citizens through robust social support systems, excellent healthcare, and education.

2. Active Lifestyle: Nordic culture emphasizes outdoor activities and regular exercise, aligning with our coaching services to promote fitness and vitality. Oslo, for example is one of the first capitals in the world to be completely car-free. People walk, run, bike, use public transport and during the winter even cross-country ski to work.  3. Community and Connection: The sense of community and social connections in Nordic countries contribute to a strong support network and emotional well-being. We get together for Hygge, to Fika or sit in a sauna after a long day. We exchange our thoughts and emotions at very personal deep level. 

4. Work-Life Balance: Nordic countries value work-life balance, allowing individuals to prioritize their personal lives and engage in recreational activities. Have you ever been to any of the Nordic Capitals in July? They are all ghost-towns and people are on holidays at their vacation homes at the mountains or lakes. The idea to live for work is completely foreign. We work to live, and are out of office by 3pm on Friday! 5. The love for nature: We value our green landscapes, clean air, pure tap water and the season's change that brings us all the fun challenges like running in pouring rain, shoveling our cars from under the snow, finding small moments to admire the colors in the trees, alone and with our loved ones.

6. Sustainability: Having seen what rest of the world does to its land, water and air has made me very sad. In Finland, we've recycled plastic bottles since the 80s. Heck, we used to make good money returning the bottles to recycling depot, because they pay for each bottle! Communities provide recycling bins everywhere. Cars banned from city centers. Communities connecting people with cycle paths. Kids bike or walk to school instead of being dropped off by parents in long car lanes.

Reflecting on my own parenting journey, I've always played importance in going outside every day: rain or shine. Walking or biking if possible to a grocery store, school or to visit friends. Little adventures with the kids, although getting 3 kids under 4 took sometimes enormous effort to get out the door - was so worth the sweat and clenched teeth.

I know you know getting this gang outside was not always easy.

So how does this Nordic Utopia relate to the rest of the world and you as a tired mom who wants to get fit, energized and happy?

The lifestyle change you crave

As a tired mom, life's to-do lists are never-ending, regardless of your location. Here are my top tips to create a lifestyle that aligns with your values:

1. Track your habits for 14 days, every 30 minutes.

2. Identify your core values and rank them.

3. Define three goals and align them with your core values.

4. Ensure that each goal connects with one of your core values, as goals not aligned with your values may remain unfulfilled.

5. Focus on the goal that resonates the most with your health, wellness, and joy, even if it feels a bit daunting.

6. Develop a SMART goal: Specific, Measurable, Achievable, Relevant, and Timely.

The 'how' isn't your responsibility to figure out. The 'how' will reveal itself, possibly in the form of someone who can help you achieve your goal, especially if it's fitness-related.

The How Is NOT For You To Figure Out

Say what? 

The how is not for you to figure out. The how will reveal itself. The how can be purchased. The how comes in form of someone else who helps you reach your goal. If it is fitness related, it could be me.

Nordic Fitness Training With Tired Mom Runs

Nordic Fitness Training, is a collection of coaching services offered by Marjaana Rakai, aka Tired Mom Runs. we specialize in coaching running, triathlon, and skiing with a distinctive Nordic twist. Our approach is inspired by the lifestyle and habits of Nordic countries known for their exceptional well-being, happiness, and physical fitness. We firmly believe that a balanced and active lifestyle plays a significant role in achieving overall happiness and wellness - and as a mom, you know how important your wellbeing is for your family.

 Our target clientele is the high-achieving, tired mom who often neglects her health and well-being while juggling multiple responsibilities. We understand the challenges you face and aspire to empower you to achieve your fitness goals, leading to a happier and more fulfilling life.  As your coach, we offer personalized training programs, expert guidance, and motivational support to help you:  Prioritize Your Health: We'll work with you to establish a fitness routine that fits seamlessly into your busy schedule, ensuring you prioritize your health and wellness. No more random workouts from IG that leave you insured and frustrated.

Reach Your Goals: Whether you're aiming to complete a 5K, marathon, triathlon, or improve your skiing skills, or just get back to moving your body without pain, frustration and MOM GUILT (!) we'll create a tailored training plan to help you reach and exceed your goals.  Rediscover Joy: Our approach encourages you to embrace the joy of physical activity and outdoor adventures, just like the Nordic lifestyle.

Community Support: we believe just like in the Nordic countries that community, and sense of belonging is essential to our physical and mental wellbeing. We offer a community of like-minded moms who share the passion of moving their bodies and being healthy.  Join Nordic Fitness Coaching and experience the transformative power of a balanced, active lifestyle. Let's journey together towards a happier, healthier, and more fulfilled you! If you are ready to explore the exact road maps that Nordic Fitness Training with Tired Mom Runs can offer you, head over here.

Please subscribe our newsletter for more tips and news about how you can embrace the Nordic Lifestyle in your life.

Hey, and if you are just brand new to Tired Mom Runs, I am Marjaana!

Short bio:

Msc Sports Science I Mom of three I Expat since 1998 I Long-distance triathlete I Skier I Adventurer I Wife I Coach I Love to figure out how to make my athletes faster, and my fellow moms healthier

You can also read more about me here

I spent glorious three weeks in North Finland in summer 2022

Join the marathon of motherhood and revolutionize your fitness journey with the Endurance AI Training Platform. Discover how Athletica.ai puts 'fit motherhood' at your fingertips, making health and wellness easily accessible for every mom athlete. In this post, we'll shed light on the pivotal features and advantages that artificial intelligence training platforms like Athletica.ai offer to empower you as a mom athlete.

When in 2021 I found myself forced to take 6 months off from Triathlon training due to overtraining and a dysfunctional HPA axis, I started to read a ton of scientific articles about overtraining. As I reluctantly took it very easy, with 30-minute runs three times a week, I kept my dream of racing at the highest level in my age group very much alive.

I started looking for a new coach who had at least a Ph.D. in the area of sports science and had experience in triathlon. I had previously stumbled across this new cutting-edge technology of AI coaching and wanted to check out exactly what went into it. I booked a call with the founder, The Prof Paul Laursen, and started using Athletica under his guidance when I was healthy and ready to return to tri.

Here's why I use Athletica in both my own training and as a coach.

1. Personalized Workouts:

Mom life is inherently unpredictable, but an AI training platform like Athletica.ai seamlessly adjusts to your schedule, curating workouts that align with your available time and energy. YOU have full control over your training plan, you feed all the information needed to create YOUR plan.

When you're feeling a bit off or have an off day, Athletica.ai allows you to provide subjective feedback, and it then recalibrates, optimizing the subsequent training load to suit your current state—ensuring you can tackle any obstacle you may be facing. Here's a recent instance where Athletica.ai aided me in my fitness journey:

Athletica.ai comprehends your goals (you input this information into the settings) and continually crafts a roadmap (the training plan) in the background to help you achieve your peak performance on race or event day.

So, what if you miss a workout, or perhaps a few? Instead of berating you like an uncompromising coach,

Athletica.ai silently recalibrates your plan. However, it's essential to emphasize that the plan is a guide—you still need to put in the effort.

Back when I resided in the heavily polluted city of Dubai, I struggled with maintaining my fitness due to constant illness. My performances fluctuated, but with Athletica.ai and the guidance of my brilliant coach, The Prof Paul Laursen, I not only persevered but also qualified for three world championships in 70.3 Ironman, full Ironman, and XTerra in one year!

Traditionally, missing a workout would plague me with guilt, knowing my coach had meticulously designed my training plan, and now I had disrupted it by missing workouts left and right.

Ah, the marvel of AI!

2. Efficient Training

Time is a precious commodity for a busy mom. AI optimizes your training, ensuring every minute contributes effectively toward your fitness goals. As an endurance athlete and coach with a scientific background, I understand the significance of specific training volumes.

However, achieving wonders with lesser volumes is equally possible. I used to push my limits like a professional athlete, without acknowledging the need for recovery. The desire to push hard, overlooking recovery, led me to the dangers of overtraining.

You might train like a pro, but recovery isn't as feasible if you're juggling the responsibilities of being a mom—three kids, a job, and managing a household.

That's a significant consideration. You have kids, they introduce their own stress into our lives. We have jobs, household chores, and let's not even delve into the never-ending laundry! So YES! Let's maximize the limited time you have!

3. Progress Tracking:

Effortlessly monitor your progress. Athletica.ai keeps tabs on your Running Lactate Threshold and Biking Functional Threshold automatically, ensuring your intensity zones are consistently accurate.

You can view your Performance Profile and stay on course with your objectives.

No more second-guessing: "I wonder if I'm improving"... Athletica.ai monitors your thresholds and precisely adjusts your intensity zones.

4. Varied Workouts:

Bid farewell to workout monotony. AI introduces diversity to keep your routine engaging, preventing fitness plateaus. With Athletica's Workout Wizard, you can swap sessions when feeling exceptionally fatigued, seeking something different, or when you're pressed for time due to kids' activities, or in unfortunate circumstances, illness or injury.

While there's merit in repeated workouts, sometimes we crave a change. With AI at your fingertips, you don't need to consult your coach. You can autonomously modify your workout!

5. Goal-Oriented:

Define your goals, whether it's a 5K run, duathlon, triathlon, cycling race, or simply feeling your best. AI tailors your plan accordingly. The sports science underlying Athletica.ai's intellectual algorithm is based on decades of research by Professors Paul Laursen and Martin Buchett. For more in-depth sports science courses, visit HIITScience.com.

Let's be honest here. Without a Goal, you're adrift. You must commit your goal to writing. And then what? Let Athletica.ai take charge of the roadmap, suit up, gear up, and hit the road, supported by your Garmin and running shoes.

Seriously though, all you need is your Garmin watch with heart rate, and running shoes and you're good to go!

6. Convenience:

Access your workouts on your phone, enabling you to squeeze in a session during naptime or while waiting at soccer practice. A GPS watch is a minimum requirement, but I highly recommend adding a heart rate chest strap to monitor your Internal response reliably through heart rate. This becomes evident as you learn to train effectively. Understanding your heart rate zones becomes effortless because Athletica.ai provides all this information right in your workout description. Remember, garbage data in, garbage data out.

Remember, it's essential not to push too hard all the time—always leave a little in the tank.

By now, you're already familiar with how Athletica.ai supports you. Based on your historical data, Athletica's Genius Workout Reserve estimates how deeply you've engaged in a given workout. This aids in learning to gauge your efforts and refrain from pushing yourself just a tad too hard all the time.

What's wrong with always pushing yourself hard? You can read about some of the training philosophies integrated into Athletica.ai and delve into the importance of Zone 2 training in detail here.

7. Be a Role Model:

Demonstrate to your kids the significance of a healthy lifestyle. Training with AI sets a positive example for the entire family, showcasing flexibility in adjusting training plans as life unfolds.

And let's be honest, life with kids is rife with moments that necessitate a certain level of adaptability!

8. No more asking: "What Should I Do Today?"

No More Guesswork: No need to wonder if you're engaging in the right exercises or following the correct plan. AI takes care of that. You just need to provide the platform with accurate information (see point 7.) and establish the habit of submitting subjective scores as well as engaging in chats, as Athletica.ai genuinely analyzes all this data and adjusts your plan accordingly!

It's pretty mindblowing, if you ask me!

9. Support and Community:

Numerous platforms offer supportive communities of moms like you, sharing tips, successes, and challenges. With my Endurance Tribe, you become part of something bigger than yourself, elevating your game. We revel in sharing our victories and overcoming challenges while we push our overfilled grocery carts and try to find the youngest kid who took off 5 minutes ago!

10. Self-Care:

Remember, prioritizing self-care is a gift to your family. Utilizing AI is akin to having your very own assistant coach who handles the heavy lifting of adjusting the plan and strategizing how you can be the best version of yourself. It has alleviated much of the burden from my role as a coach, allowing me to reduce my coaching fees and extend my services to many more individuals!

And.... manage my kids....

Integrating AI into your endurance training as a mom is about more than just fitness; it's about reclaiming your time, setting and accomplishing goals, and being the best version of yourself for you and your family.

What about the human aspect of AI?

People fear AI is going to take over humanity.

No, AI will not replace a human coach. I view utilizing AI as leveraging my very intelligent Assistant Coach, which frees up my time from the intricacies of tailoring each athlete's training program, considering every aspect of their life demands, goals, and aspirations. This grants me more time to truly communicate and engage with each athlete.

Consider the scenario of Kerry, a mom with three kids, one of them unwell and sleep-deprived. Kerry is drained, both mentally and physically. She holds significant goals and strives to prioritize her training as best she can. Being aware of her situation (as she can message me anytime), I can modify her plan to involve meditation, yoga, nature walks, or a gentle short bike ride, offering her the flexibility she needs in her "life happens" moment without the guilt of missing a workout and having to request a plan change from her coach. I can have a human-to-human, mom-to-mom conversation about life, values and how she is doing the best she can with what she has.

I understand how that feels, having been on both sides of the equation. As an athlete caught amidst the trials of sickness and sleep deprivation, and as a coach trying desperately to reach out to the athlete, all while observing the missed workouts, attempting to contact them without a response. Only later discovering that she (or the kids) were sick and she hesitated to ask me to alter the plan due to the guilt she felt.

In all honesty, Athletica.ai has given me back precious time. And Time is the most invaluable asset we possess. It has granted me the opportunity to interact with my athletes more intimately—and ultimately become a superior coach.

From a sports science perspective, there are numerous paths to take an athlete to their optimal level. There are multiple ways to "skin the cat". I've rigorously tested Athletica.ai with my own training as I aspire to compete at the highest echelons of long-distance triathlon and return to Cross Country Skiing.

Athletica.ai enables me to meticulously analyze each athlete's programs and make minute adjustments based on my communication with the athlete and my understanding of what has previously worked for them.

As a mom athlete, I find immense joy in utilizing Athletica.ai due to its flexibility and the ability to adapt as needed without compromising my lofty, ambitious, and challenging objectives. I'm cognizant of my capabilities and understand the efforts required to achieve my goals. To reach race day in my prime form.

Ready to take on your next race/event with the flexibility, genius and support that you deserve as a mom athlete?

My dear mom athlete, I highly recommend you to try out Athletica with me.

Embrace the power of technology to make your mom athlete journey even more amazing!

#MomLife #Fitness #AITraining #SelfCare #TiredMomRuns #FitMotherhoodAtYourFingertips

Let me start by saying that my husband and I are raising our two sons and our awesome daughter to be human beings, not confined by traditional gender roles. No "girl things" or "boy things" for us! We believe in exposing them to a variety of sports and letting them choose their passion when the time is right. Until then, they're having a blast exploring different activities.

Having her play baseball, basketball and soccer with boys has been incredibly amazing and valuable. It has had its challenges, especially when she kicks butts and boys can't take it, and boys resort to playing dirty. But I can rest in knowing that I have raised a strong young woman who stands up for herself and knocks down bullies. Well done my girl, well done!

But today, let's focus on the impact of sports on empowering girls. From a bird's-eye view, women often face unique challenges and are sometimes discouraged from participating in sports due to cultural or societal norms. It's frustrating and sexist, no doubt about it.

Sports have had a monumental impact on my life. Without them, I'd probably still be buried under a pile of snow in North Finland. Not that there's anything wrong with snow-shoveling—I could use a workout right about now!

Now, let me tell you why this topic is so important to me. Sports empower women of all ages, including the fabulous moms I once coached.

Picture this: a group of incredible Muslim women, hesitant to run, opting for a walk instead. I challenged them, saying, "Why not run? You're safe here, surrounded by other amazing women. Give it a shot and tell me how it feels!"

"The Sense of Power Is Incredible! I wish I could Feel This Way All The Time!"

And guess what? These three women showed up every single time, rain or shine. They ran like the wind, leaving me in awe. Oh boy, did they run! Their determination was contagious, and their smiles lit up the track.

It is not long ago that women were not allowed to run a marathon, and even in my favourite sport of Nordic skiing, only in 2022 that women and men race the same distance of 50K! I believe this longheld belief that women are not equipped doing long distance sports races is about to vanish as women are flocking into the world of ultra-endurance racing. I am giggling in excitement!

When I think about school sports though, I can see some of the old-school mentality that "shield" our girls from fast-paced, high-intensity sports. I won't mention names here, but some sports that are "adapted" to women.... I mean, really?!

BEST MOTHER'S DAY PRESENT EVER

Now, let's fast forward to Mother's Day, post-lockdown. Picture a stressed-out family dealing with e-learning, a working-from-home dad, and a mom who hasn't left the house in months. It was a chaos, to say the least. But my oldest had the brilliant idea of running a marathon for me. Talk about the best present ever! For the past four years, we have ran collectively 46, 55, 61 and 72 K! Running in Dubai in May had us starting quite early before the heat gets insane, and not every one of the family is happy to wake up at 6 am... But everyone contributes and it really makes me so happy to run together.

My daughter, with a beaming smile on her face, proudly tallied up 10 kilometres the first year. And let me tell you, getting sprayed with cold water never looked so exhilarating! She was only eight years old, and guess who celebrated her achievement with donuts afterward? Yep, you guessed it—this tired mom!

Why Sports for Women is so Important?

Through sports, young women develop leadership skills, build relationships, and, most importantly, gain the confidence and courage to chase their dreams, on and off the field. I've experienced this firsthand in my own life.

As a child, cross-country skiing and athletics taught me valuable lessons. They instilled in me the belief that everything is "work-out-able," and nothing is impossible. These skills became my compass when I embarked on my wild adventure as an expat globetrotter, hopping from one country to another.

Let's take a detour into the hilarious realm of snowboarding. Back in my twenties, I co-founded the "Powder Puff Girls," a project dedicated to empowering women in snowboarding. We shattered stereotypes, challenging the snowboard media to showcase badass women ruling the slopes, not just posing in bikinis. And you know what? We made an impact!

Let me tell you about this hilarious adventure we had. We were all about giving these awesome young women a chance to rock the snowboarding world. We didn't just teach them the ropes; we equipped them with all the tools and know-how to organize their own training camps and events. It was like a snowboarding revolution sweeping the nation!

You won't believe our secret weapon. Brace yourself... we asked them! Yep, that's right, we simply asked these incredible ladies to join our movement. And guess what? The overwhelming response was a resounding YES! Sometimes the most powerful thing you can do is just ask. Who knew, right?

We were all about showing the way with awesome role models and a whole lot of asking. We had snowboard clubs popping up left and right in Norway, all run by passionate young women and men in their teens and twenties. From top to bottom, these ladies were making the decisions and running the show.

I mean, even our secretary of general and the President of the Norwegian Snowboard Association were rocking it as females! Our board of directors had equal representation, and that vibe trickled down to the grassroots level. We became the talk of the town in the Norwegian sports scene and even gained attention internationally. And it all started with someone having the guts to ask us.

Now, get this: many of these powerhouse women who were part of our movement are now calling the shots in major Norwegian and international companies. They're turning the world on its head and changing the game.

But let's not forget, that the Nordic countries are on fire when it comes to flipping the script on traditional roles. In Finland, for instance, their government back in 2019 was led by women under 40 in all five major political parties. Talk about girl power! They've got gender quotas, progressive parental leave, subsidized childcare, and more. It's all about enabling and empowering women to take the stage in every aspect of society. Go, Nordic countries!

Me, a Mom Athlete?

Now, let me take you back to a personal story. So, here I was, facing a choice between pursuing my dream career in sports science or following my husband's international escapades while being a stay-at-home mom. It was a tough call, and let me tell you, not everyone was on board with my decision. Heck, I had plenty of my own doubts I had to battle with. But I've always been a rebel, living life on my own terms.

On one hand, I wanted to be there for my kids, unlike my own parents who were always hustling. They worked tirelessly to put food on the table, but I wanted something different for my little ones.

But here's the thing, I had to get super creative to chase my dreams. Thank goodness for technology! I could coach clients from wherever I was, whenever I wanted. It has been a wild ride, but hey, I'm all in when I commit.

And you know what? Everything I've achieved in my life, I owe it to the skills and self-belief I gained through sports. And now, as a mom, I see the incredible impact sports have on my own children. Last weekend, I was at their baseball game, witnessing a rollercoaster of emotions. My heart was singing hallelujah, even though it was tough to see them make mistakes and feel disappointed.

As parents, we often try to cushion their falls and tell them not to run (although I'm always tempted to yell, "Run, Forest, RUN!" haha!). But here's the thing, we need to let them experience failure and learn who they truly are. It's through sports that they find their wings and soar.

Being active in sports is like watching a mini-series that helps you discover who you really are and who you were destined to be.

I rebelled against the idea that a middle-aging (or close to middle age) mom could be an athlete, like a real athlete, with training plan, coach, races and priorities that did not involve a stroller and a diaperbag. It wasn't before my previous coach, Tenille Hoogland, challenged my mental mindset about what being an athlete means, that I started calling myself an athlete.

IT's only a failure if you stay down on the ground

Let's face it, we all mess up from time to time. But in sports, those blunders are just pit stops on the road to success. We get countless chances to learn and improve. It's like a never-ending buffet of life lessons, with an extra side of challenges to keep things spicy!

Sports are like those tiny action figures that prepare your kids for the big, bad world. They learn valuable skills that'll help them tackle major life hurdles down the road. It's like they're earning a Ph.D. in Awesome!

Now, when it comes to signing your kids up for sports, it's a total no-brainer. It's not just about healthy habits, getting fit, or becoming relationship experts. It's about preparing them for life's crazy rollercoaster ride!

So, do me a favour, and cut those metaphorical pillows you've placed under your kids' arms. It's time to give them a gentle nudge off the metaphorical cliff of life. Just kidding, people! Please don't take that literally. This is not advice, and I don't want to be held responsible for any cliff-related incidents. But hey, if they're strapped into a snowboard and know what they're doing, go for it!

And can we please retire the phrase "DON'T RUN!"? Seriously, let those little feet fly! They'll learn to conquer the world one sprint at a time.

So here's the deal: sign up your daughter and son for sports, and watch them bloom like superstar athletes, which most likely will NOT happen literally, but they'll learn to tackle life like badass people they were meant to be.

Grab your phone and become their personal documentarian, or hey, why not join in the fun and do a workout of your own while you cheer them on? Just make sure it's allowed.

Or, you know go for a run and be your own cheerleader!

So from cultural norms, stereotypes and the obstacles of our own minds - life through sports can enrich your kids' lives more than you know. It's time to get our daughters moving!

If you'd like help designing a fun, progressive and effective training program for your daughter, please let me know! I would be happy to help you out and deliver an adaptive training program that fits into your daughter's life. Send email Info@tiredmomruns.com

Yours in sports (and constant fatigue),

If you are ready to conquer American birkiebeiner ski marathon or any other ski marathon in 2024, this is my invitation to join my Ski Queens program!

I left my Nordic Skiing roots in Finland in '98, but skiing has always been my guiding star. Norway became my new skiing haven, and it still holds that title today. I grew up skiing in North Finland, where winters last(ed) for 5-6 solid months. I was lucky enough to have engaged parents and teachers that introduced me

Despite wandering from the ski trails for the past 15 years, I firmly believe that you can take a girl out of Winter Wonderland, but you can never take Winter Wonderland out of the girl.

In 2013, I did my first ski marathon under challenging circumstances – two little ones, plantar fasciitis, and a snowless life in Houston. But I proved it can be done, no matter where you are. I did not finish fast (4:45) but I finished. This race was my first truly ultra-endurance event, and I had no idea how to pace myself, how to fuel myself, or how to really prepare my body for it.

Pre-race 3K carrying Mila on my back. I had not been on my skis in years! But skiing is like riding a bike...

When I crossed that finish line though, I knew deeply in my soul I was doing something right for myself.

Fast forward to 2023, and I celebrated my ski roots with an epic 50K roller ski session around #alqudracycletrack in March. But now, I'm closer to real snow, and my ski itch is getting stronger.

Since me and my family have lived in countries with less frost and snow than I'd like to admit, I have not been on skis much since I left Norway back in 2009. But every time I get to click my boots into the bindings and take those first slides across the white gold, I am in heaven.

It's incredible to witness muscle memory in action. Although many years have passed, my body just intuitively knows what to do. It's in my backbone and it makes me very very happy to do what I love.

In 2024, I'm gearing up for the 51st anniversary of the largest ski marathon festival in the USA. I'm excited to ski my heart out, but I also want to do something different!

So, I'm on the lookout for 5 fearless female Nordic skiers who are up for the challenge.

Here's the scoop:

**Introducing Ski Queens:**

- Online group coaching program running from September 25th, 2023, to February 24th, 2024.

- You'll get a personalized, adaptive training program tailored just for you.

- Expect support, motivation, and expert advice on gear, nutrition, travel, and race tactics.

- Monthly group coaching calls to keep you on track.

- And the best part? We'll meet in person for the big party on the trails!

**Requirements:**

1. Comfortable with cross-country skiing and a solid endurance base. I recommend you to have a solid base of endurance training, minimum of being able to run an hour, bike for 1.5 to 2 hours. You do not need to roller ski, although that is a very good, specific way to get ready for the race.

2. Personalized training that adapts to your progress. As moms, we are busy and life happens. Sometimes we drop the ball or two. And that's ok. The training platform that you will get access to adapts to your training, gets to know you and is always working at the background to make sure that your next training sessions are still the optimal to take you to your best performance. You can even switch to another training session without having to ask your coach! Thanks to the power of Athletica.ai

3. Monthly group calls to connect with fellow skiers. You'll be supported all the way in your journey to Birkie! During our calls you can ask questions about your training, nutrition, gear choices, and race strategy! The sky is the limit!

4. Support and motivation from an amazing community of like-minded women. To be part of something bigger than yourself always, always boosts your accountability! Lean on to others when times get tough, and help others when they struggle. The power is in the group!

**Price:** $150 USD per month

Honestly, I have sliced my normal coaching price because I truly want to help women conquer ski marathons, and using a platform such as Athletica allows me to spend more time supporting my athletes than moving puzzle pieces of training planning.

And I also think, that coaching should not be only for the wealthiest of people. Skiing is expensive enough, coaching should not be the thing holding you back!

Join us, and you won't just prepare for the American Birkebeiner Ski Race; you'll become a skiing superstar!

If you're aiming for another ski marathon in late February or early March 2024, you're welcome to join too!

Want more info? PM me or click here.

I'm only taking 5 BadAsses on this journey, so don't miss out! If you know someone who might be interested, please share this post with them.

I'm super pumped—are you in?

Yours in the love of winter,

MSc Sports Sciences

NASM CPT

GGS Women's Coaching Specialist

Triathlon Canada Community Trained Coach

www.tiredmomruns.com

As a #momathlete, I've always had a fire burning inside me. Balancing the responsibilities of motherhood with my passion for sports has been both rewarding and demanding. The desire to excel in both roles has fueled me to constantly push the envelope and challenge my limits. And while this drive has brought many triumphs, it has also led me down a path of overtraining, burnout, and injuries.

When we become moms, our lives change in profound ways. Suddenly, our time and energy are divided between taking care of our little ones, managing household responsibilities, and pursuing our athletic dreams. It's easy to get caught up in the whirlwind of juggling these roles and forget to prioritize self-care and recovery.

The pressure to be the perfect mom and the perfect athlete can be overwhelming. We see other mom athletes achieving incredible feats and feel the need to measure up. We push ourselves harder, train longer, and neglect our bodies' warning signs. But here's the truth: pushing ourselves beyond our limits without proper rest and recovery can have serious consequences.

The Perils of Overtraining and BurnOut as Mom Athletes

Overtraining is a real issue that affects athletes across the board, and mom athletes are no exception. Our bodies need time to adapt and repair after intense workouts. When we don't give ourselves enough rest, our performance starts to decline, and we become more susceptible to injuries. Overtraining can manifest as chronic fatigue, mood swings, decreased immune function, and even hormonal imbalances.

Unfortunately, I experienced just that in 2020-21 when I found myself extremely fatigued, napping twice a day - still feeling drained. It was a real wake-up call. I had to take 6 months off the sport I love and let deep recovery happen. Luckily I was patient, listening to my body, which lead me to be able to take another huge step to improving my performance in Ironman triathlon. Within a year I qualified for three World Championships. Kona checked, 70.3 Worlds checked and XTerra checked!

Psychosomatic stress symptoms may manifest physically (think headaches, sleep disturbances and belly aches), but result from physical, mental-emotional and biochemical stress. These symptoms may directly affect athletes' performance (1).

As mothers, we already know that rest is rare in our lives as we carry the invisible load of always knowing where things are, who needs to be where at any given time, school lunches, permission slips to be prepared, sports practices, mom's taxi duties, in addition to the mundane making sure everyone's clothes are clean, the house is tidy, dinners cooked. It takes a lot of mental and physical capacity to be a mom.

Burnout is another danger that lurks in the shadows. Burnout pertains to subjective perceptions of stress reactions specific to the context of our lives. As moms, we already have a never-ending to-do list, and adding intense training to the mix can tip the scales. The constant pressure to meet high expectations, coupled with physical and mental exhaustion, can lead to a complete loss of motivation and enjoyment in what we once loved. It's a recipe for burnout, leaving us feeling drained and defeated.

It is important to distinguish between psychosomatic stress and burnout. Our bodies don't know where the stress is coming from. Stress is stress. If we don't address whatever is causing subjective stress, our bodies will find a way to plant our asses on the couch.

The pressure we often put on ourselves, ignoring self-care, can drive us to ignore warning signs and push through physical and mental barriers, compromising our well-being. A perfect example is when mom is sick, yet she still cannot (or won't) stop to rest.

And then there are injuries. Pushing ourselves to the limit without giving our bodies enough time to recover can be a recipe for disaster. Overuse injuries, stress fractures, and muscle strains become more likely when we don't respect our body's boundaries. These injuries can set us back for weeks, if not months, taking away precious time we could have spent with our loved ones or pursuing our athletic goals.

Recently, as our family is preparing for a move from Dubai, UAE to Houston, TX, USA, and hubby traveling, and after being ill on and off the previous two months, I pushed the envelope a little too hard, trying to make single parenting work, while taking care of my mom duties, work as a coach and keeping up with my own training. It was too much, and I eventually hurt my back.

But here's the thing: it doesn't have to be this way. We can still be incredible mom athletes without sacrificing our well-being. It all starts with finding the right balance and being mindful of our bodies needs.

Three Steps To Better Mental and Physical Health

First and foremost, listen to your body. It's constantly sending you signals, and it's crucial to pay attention. If you feel excessively fatigued or notice persistent pain, it's a sign that you need to take a step back. Rest and recovery are just as important as training itself. Prioritize sleep, nourish your body with nutritious foods, and don't be afraid to take rest days when needed.

Secondly, set realistic expectations. Remember that you're a superhero, but even superheroes need rest. Be kind to yourself and understand that being a mom athlete is an incredible accomplishment in itself. You don't have to constantly push for bigger, faster, or stronger. Embrace the journey and celebrate every small victory along the way.

Finally, seek support and build a strong community. Surround yourself with fellow mom athletes who understand the unique challenges you face. Share your experiences,

Listen to others' stories, and lean on each other for motivation and encouragement. Together, we can lift each other up and create a supportive environment where self-care is valued. If you'd like to be part of Tired Mom Runs' private Group support, join our private Facebook group. I would love to see you there!

YOU, A MOM ATHLETE, ARE AMAZING

To all the mom athletes out there, remember that you are doing an incredible job. It's okay to push the envelope, but let's do it with balance and mindfulness. Your well-being is just as important as your achievements, and taking care of yourself ultimately benefits both you and your loved ones.

Examples of self-care for moms:

1. Physical activity: Engage in exercise or activities you enjoy.

2. Rest and relaxation: Prioritize quality sleep and practice relaxation techniques, such as box breathing.

3. Healthy eating: Nourish your body with balanced meals and stay hydrated.

4. Pursue hobbies: Dedicate time to activities you love.

5. Social connections: Spend time with loved ones and participate in social activities.

6. Alone time: Carve out moments for solitude and reflection.

7. Mindfulness: Practice being present in the moment and self-reflection.

8. Seek support: Reach out to trusted individuals for guidance.

9. Set boundaries: Say no to draining commitments and establish limits.

10. Positive self-talk: Foster a kind inner dialogue of self-acceptance.

If you want to learn about self-compassion, I highly recommend Tara Brach's meditations.

So, let's continue to chase our dreams, but let's do it with compassion, self-care, and a deep understanding of our bodies. Together, we can redefine what it means to be a mom athlete and create a legacy of strength and resilience with the gentle power of self-care and self-compassion.

Yours in fitness and in health,

MSc Sports Sciences

GGS Women's Coaching specialist

Triathlon Canada Community Trained Coach

NASM Certified Personal Trainer

#MomAthlete #PushingTheEnvelope #SelfCareMatters #FindingBalance #ListenToYourBody #InjuryPrevention #SupportAndEncouragement

PS. Want to learn more about Ass-Kicking Women who are Moms and Athletes and changing the game? Check out Chelsea Sodaro's story from birth to Kona World Champion in 18 months. Check out this article and make sure to follow Feisty Media on IG and check out their website here.

The purpose of this blog is to share relevant information about what it is to be a mom athlete, and resources for you who desire to achieve amazing things!

References:

Daumiller, Martin & Rinas, Raven & Breithecker, Jennifer. (2021). Elite athletes’ achievement goals, burnout levels, psychosomatic stress symptoms, and coping strategies. 10.31234/osf.io/h7bfe.

https://www.researchgate.net/publication/349071476_Elite_athletes%27_achievement_goals_burnout_levels_psychosomatic_stress_symptoms_and_coping_strategies

Determination and drive are both a strength and a weakness, as they often fail to recognize the need for clear boundaries or find themselves trapped in a situation where stress levels are sky-high, and support is nonexistent. I can personally relate to these struggles, as my own burnout unfolded due to a lack of choice and self-compassion. Oh, how I wish I had been kinder to myself and acknowledged the pain I was enduring.

Let's face it—many of us are feeling the weight of burnout right now.

Early Signs Of Burn Out

Let's pause for a moment and reflect on the early signs of burnout. Are you plagued by anxiety, insomnia, and that relentless feeling of being "tired and wired" at night? Do your thoughts race, and does your heart pound when you wake up? Every moment feels like a never-ending race. Do you experience gastrointestinal distress, chronic headaches, lack of focus, irritability, and erratic energy patterns?

Have you noticed unwanted weight gain around your belly? It's important to recognize that our stress hormone, cortisol, clings to our midsection, especially for women, when we're constantly living in fight-or-flight mode. Our bodies instinctively store energy as a means of self-preservation when they sense danger.

Are you dependent on coffee or other stimulants? Do you constantly feel like you're falling short as if you'll never accomplish enough? The signs of full-blown burnout are unmistakable: relentless exhaustion, overwhelming feelings of being drained, and the incessant craving for salt, sugar, and caffeine.

Everything becomes too much, leaving you teetering on the edge of anxiety and depression.

Your moods swing drastically, and a sense of detachment from everything settles in. Nothing seems to matter anymore. Your immune system weakens, and you fall sick more frequently. Standing up makes you dizzy, and weakness consumes your limbs. You find yourself waking up in the early hours of the morning, unable to sleep, while your blood sugar levels fluctuate wildly. Life becomes an arduous chore.

Gazing upon this extensive list of symptoms, it becomes apparent that burnout has entrenched itself deeply within many lives. If you resonate with any of these signs, I implore you to read on.

Steps to Recover From Burn Out as A Mom

The first step towards healing from burnout lies in delving into the emotional and spiritual needs that have gone unmet. As much as we adore our families, it's crucial to acknowledge that we too require moments of solitude. Constantly prioritizing the needs and desires of others takes its toll, and while occasional sacrifice is acceptable, when accompanied by physical manifestations, it's time to take action.

In a previous post, I discussed the challenge of distinguishing burnout from depression, as I myself once struggled to separate the two. If you haven't already, I encourage you to read that post. Today, I want to guide you on the path to healing burnout.

I wish I had recognized burnout earlier in my life, as I tend to fully immerse myself in things. During my Master's degree, I worked tirelessly, sacrificing sleep and neglecting self-care. In the final week before the submission deadline, I practically lived at school, working late into the night and resting briefly on the floor of the exercise physiology test lab. I barely ate and only took short breaks for fresh air. Two days before the deadline, I experienced an excruciating headache that prevented me from looking up. The more experienced researchers understood the situation and referred to it as the "researcher's headache."

It seemed amusing at the time, but when I started vomiting, it became a serious wake-up call.

I sought help from the school doctor, who advised me to take a break from my thesis work and request an extension. However, the school informed me that delaying the submission meant waiting an additional six months to graduate, which was not a viable option. So, somehow, I mustered the strength to push through for another two days. With just an hour to spare, I finally submitted my A+ master's thesis, but not without paying a hefty price: an A+ in mild burnout.

Looking back, I wonder if it was truly worth it. The only person who truly remembers the immense struggle I went through is me. My life didn't unfold as planned during those intense Master's days when I pushed myself relentlessly. Nevertheless, I believe it was worth it in some ways. I'm okay with occasionally pushing through difficult circumstances, but understanding the risks of prolonged "push-through" situations is crucial to prevent a full-blown burnout.

Now I recognize that I carried this "just push through it" mentality into parenting, which ultimately led to complete burnout and depression. While it's one thing to endure an intense week or two of work, like I did for my thesis, bringing that mentality into parenting for years on end is entirely different. During the baby years, with back-to-back pregnancies and a lack of support, sleep, and self-compassion, I experienced a much more profound burnout. It wasn't just depression; it was an overwhelming sense of being burned out by life itself.

I coined the term "mom-haustion" to describe this new definition of burnout experienced by mothers. Perhaps you can relate.

It's unjust that mothers who never complain or show signs of struggle, always looking impeccable and happy, are placed on a pedestal that feels unattainable. I knew I could never reach that level of motherhood perfection, so I settled for comfortable clothes, Starbucks, and embracing my imperfections. I convinced myself not to complain because, firstly, nobody likes negativity, and secondly, there's always someone worse off than me. It may sound pessimistic, but it somehow brightened my day.

However, we all face struggles, and I believe that if we were more honest with ourselves and others, openly acknowledging our challenges, we would all benefit. If you're feeling burned out but never dare to admit it, you'll suffer in silence and never receive the help you need. It's a lose-lose situation for you and for others who may be going through the same thing.

It's okay to feel burnout. Really, it is.

Now, let's delve into how to heal from burnout.

Let's begin with nutrition since it plays a vital role in everyone's life.

Let Thy Food Be Your Medicine

As Hippocrates wisely said, "Let food be your medicine." I used to wonder why it was so easy to make healthy food choices when I felt great, but when I was tired, irritable, and exhausted, I would reach for low-nutrient foods like those blueberry muffins from Starbucks.

Convenience foods that come in wrappers seem so tempting and easy, especially when we're busy or have little ones to take care of. In North American culture, it's common to rely on grab-and-go coffees and foods, rarely taking the time to sit down and truly savour a meal. The only time we might sit down is at a drive-through, eating while driving, leaving behind crumbs in the backseat of our vans.

On the other hand, North European countries like Finland and Norway have deep-rooted dietary habits centred around homegrown foods, with bread being a staple for breakfast, lunch, and dinner. Brazil, for example, emphasizes rice, beans, and red meat in their diet. I've learned so much about health, culture, and wellness through studying these diverse dietary habits.

When we lived in Canada, it was easy to grab a multipack of Clif bars for a quick energy boost and keep them in the van. However, after moving to Dubai, I found that bars were still available but quite expensive. With a little extra planning, though, I discovered that it's actually quite easy to pack healthier snacks on the go. Sometimes I still catch myself eating while driving, as breaking old habits can be challenging.

I highly recommend making a conscious shift towards real, whole, nutrient-dense home-cooked meals to heal from burnout.

1. Start the day with fat and protein: Consuming a breakfast rich in healthy fats and protein, such as eggs and avocado, nourishes your body and helps regulate blood sugar levels throughout the day. It's important to eat breakfast and avoid intermittent fasting, as skipping breakfast can elevate cortisol levels, leading to increased stress and weight gain. Skipping breakfast as an athlete can also make it super difficult to meet your overall total energy requirements. If you engage in high-intensity or long-duration morning workouts, you can still focus on a high-fat & protein breakfast and less on loading up the carbs. The more fat-adapted you become, the better you function even in high-intensity workouts.

2. Eat nutrient-dense foods: Avoid packaged foods and focus on consuming foods rich in four key nutrients: magnesium (found in Swiss chard, avocado, pumpkin seeds, spinach), vitamin B (found in liver, nuts, seeds, animal proteins), vitamin C (found in bell peppers, fruits, cauliflower, strawberries), and zinc (excellent for stress relief, found in beef, lamb, seafood, eggs, pumpkin seeds). Additionally, include brain-healthy omega-3s from sources like salmon, sardines, walnuts, and hemp hearts.

3. Practice breathwork and meditation: Engaging in breathwork exercises, such as the 4-7-8 breath technique (inhale for a count of four, hold for a count of seven, exhale for a count of eight) before meals, work, or high-stress situations can help relax your body and reduce stress levels.

4. Prioritize movement: Our bodies are designed to move, so make movement a priority, especially in the morning. During burnout, activities like walking in the nature, yoga, tai chi, and dancing can be beneficial. Listen to your body and engage in natural movements that bring you joy and fulfillment, and incorporate them into your daily routine.

5. Set healthy boundaries with work: It's easy to become addicted to busyness, constantly striving for more and neglecting self-care. Establish healthy boundaries with work to avoid becoming addicted to busyness. Instead of obsessing over endless to-do lists, remember that tasks will still be there tomorrow. Take the time to define the parameters by which you want to live. Ask yourself why you're doing what you're doing and how your work fits into the bigger picture. Prioritize self-care by scheduling it in, especially if you find it challenging to do so intuitively. One simple technique is to set a timer for 20 minutes and laser-focus on your tasks, then take a 5-minute break.

6. Additionally, it's essential to prioritize the quality of your sleep. One effective strategy is to keep your phone away from your bedroom, creating a sleep-friendly environment.

All of these steps are included in my online course for tired moms called "Tired Mom's Fitness Method".

Your Self-Talk Can Be The Missing Key

Now, let's address the question: Why do we tend to eat poorly when we feel down and opt for healthier choices when we're feeling great? This phenomenon is multi-faceted and involves factors like gut health and emotions.

There's often a cultural association with "comfort foods" that leads us to reach for unhealthy options when feeling sad or upset. Messages from marketers reinforce these patterns, suggesting that indulging in certain foods can magically alleviate sorrows. This prevailing mindset, along with other factors like our mental state and meal planning, influences our shopping habits and food choices.

Improving our mindset can be enlightening.

Understanding why we engage in stress-inducing activities and constantly strive for more can reveal areas of control and those where control is limited. Taking mini-breaks and prioritizing self-care can make a significant difference.

Showing self-compassion is key. Instead of harshly judging ourselves for perceived inadequacies, self-compassion means being kind and understanding, acknowledging that perfection isn't required. If you struggle with this concept, it may be worth exploring and working on this aspect. Dr. Kristin Neff's work on self-compassion comes highly recommended.

Talking To My Injured Foot With Love

Let me share a brief story about my experience with plantar fasciitis. When I injured my foot last October, I tried various treatments but also shifted my mindset. Instead of resenting the pain, I started treating my heel with love and talking to it soothingly. I even used an aromatherapy lotion called "Love." I replaced negative thoughts with positive ones and incorporated meditation, visualizing love flowing through my body and into the injured area.

Remarkably, this change in mindset made a significant difference. While I'm not completely healed yet, my condition has improved. It's a testament to the power of self-compassion and reframing our relationship with pain.

I was getting so frustrated with my injured foot. I had turned all the stones I could imagine in search for the cure, yet the results I wanted were nowhere to be seen.

Until I met Brett Norris from Unchained Performance in Dubai. He helped me look into pain psychology and how self-love and acceptance could be used to heal myself. Check out his website here.

Can you extend some compassion towards yourself, regardless of what you're going through? Instead of constantly pushing forward, take a moment to slow down, breathe deeply, and delve into your emotions. Recognize the presence of self-compassion within you and embrace it as your own best friend. It's an incredibly empowering feeling if you simply allow it to permeate your being.

However, it's important not to confuse self-compassion with permission to become complacent or lazy. Showing yourself compassion requires effort and dedication. In my experience, engaging in morning rituals such as meditation, foot rubs, foam rolling, and writing has been crucial. If I don't have the opportunity to do these activities early in the day, my entire day feels off-balance, leading to anxiety and irritability. However, if your body truly needs more sleep, grant yourself permission to sleep in and take mini-breaks throughout the day or after your children have gone to bed. Personally, I know this won't work for me since by the time my kids are asleep, I'm already fast asleep as well.

Dear friend, I sincerely hope that this advice helps you find a compassionate path out of your burnout.

Sending you warm regards, Marjaana.

Have you ever experienced burnout? I know I have. In fact, there have been times when I felt not only burned out but also depressed. The overwhelming feeling of making even simple decisions, the constant brain fog, the anxiety that seemed to accompany every aspect of life—I have experienced it all.

I felt apathetic about things that once brought me joy, and my energy levels were depleted. I struggled with my body image and the constant cravings for unhealthy foods. The exhaustion, the sleep problems, and the lack of motivation all took a toll on me. Looking back, I realized that I had been battling not only depression and anxiety but also burnout.

Let's take a moment to compare the signs of depression and burnout.

Depression often brings about a hopeless outlook, making you question the purpose of everything. It steals the pleasure from activities you once loved and can leave you feeling fatigued or sleepless.

Anxiety, on the other hand, fills your mind with restlessness, panic, and a rapid heartbeat. These physical symptoms are clear indicators of anxiety, not just the result of a caffeine overload. Depression and burnout can intertwine, making it difficult to distinguish between the two.

Why Sleep is the First Thing I Assess with My Mom Athletes?

I want to focus on the importance of sleep because it is one of the most crucial ways we recharge ourselves. Unfortunately, when we are under immense stress or responsible for young children who haven't yet developed good sleep hygiene, sleep often becomes the first casualty. Sleep deprivation can alter our brain chemistry and lead to mental disorders, difficulties in decision-making, and memory problems. When chronic sleep deprivation combined with an overwhelming workload, such as the demands of childcare, burnout becomes inevitable.

If you find yourself struggling with sleep, ask yourself why. Is it because your children are waking up frequently at night? Explore ways to help them sleep through the night without disrupting your own rest. Are you staying up late on your phone? Try leaving your phone in another room before bedtime to avoid the temptation of scrolling through news or social media. It's crucial, especially for breastfeeding mothers, to prioritize quality sleep and avoid the blue light that disrupts our brain's natural rhythms.

During perimenopause and menopause, sleep can become even more elusive. Waking up in the middle of the night, drenched in sweat, is a common experience. When these sleep disruptions occur, it's important to find ways to ease the situation. Maybe you can adjust your training schedule or take naps if necessary. For some, natural remedies like Valerian root pills can provide some relief.

Suddenly, most of our workload and life stress took a sharp and dramatic turn in 2020. I had a conversation with one of my athletes about the dangers of burnout today during our coaching call, and it got me thinking about how so many of us may be on the brink of losing control.

My athlete, an executive businesswoman with two young boys, is currently navigating a heart-wrenching journey. She finds herself in an incredibly challenging situation, one where she must make difficult decisions about letting go of people, selling her cherished house, and renovating a new home. The weight of these responsibilities and the overwhelming tasks before her are immense, leaving her with an emotional burden that is hard to bear.

As her coach, my utmost concern is ensuring that her training schedule becomes more than just a series of exercises. It needs to be a source of solace, a refuge from the chaos that engulfs her life. Striking the delicate balance between her commitments and her personal well-being is an intricate dance. With her work demanding 10-12 hours each day, stress permeates every aspect of her being, depleting her mental energy reserves. Summoning the strength to embark on a workout can feel like an insurmountable task, an overwhelming mountain to climb.

Yet, it is precisely during these moments that self-care must take precedence.

Self-care in Micro Steps

Together, we have discussed the power of small steps, of coaxing herself to take that first leap out the door, knowing that it is often the most challenging part. "Just do 15 minutes," I remind her gently. That is all it takes for her to commit to the warm-up, a mere 15-20 minutes of her time. Surprisingly, this simple act of perseverance has the uncanny ability to deceive her weary mind. It lures her in, transcending the boundaries of time and space, propelling her forward, far beyond those initial 15 minutes.

Starting something new in general, or starting one session can sometimes be the hardest part. That's why I ask my athletes to commit to "Just Warming Up". I wrote an Instagram post about this.

Finding an equilibrium between the need for movement and the necessity of rest is a constant struggle. When she teeters on the precipice of burnout, I implore her to dial back the intensity. It becomes crucial for her to choose activities that she genuinely enjoys, preferably in the embrace of nature's soothing presence.

The natural world holds a remarkable ability to restore balance to our mental health, a balm for the soul. Have you heard of recent research on Japanese Forest Bathing?

In crafting her training program, I have adjusted it to account for her overall stress and responsibilities. She possesses the freedom to rearrange workouts as needed, granting her autonomy over her exercise routine. The emphasis shifts away from structured sessions, opting instead for more flexible and spontaneous fartleks. This approach grants her the power to gauge her daily form and mental freshness, allowing her to adjust her efforts accordingly.

I firmly believe that this personalized approach fosters a sense of accomplishment and maintains a positive outlook on her progress. As her coach, my primary goal is to alleviate any additional stress brought about by her training program. Exercise should serve as a conduit for stress relief, not a source of further burden.

Make One Good Decision Every Day

Stress has a peculiar way of distorting our desires, steering us toward unhealthy choices. In my own struggles, I recall the insatiable cravings for blueberry muffins that tormented me relentlessly. Those sweet indulgences seemed to find solace in my belly as if my body sought to store the extra energy as a defence mechanism during times of stress.

The culmination of these factors left me grappling with the last few kilograms of pregnancy weight, straining my body image and self-perception.

Determined to make a change, I adopted a simple mantra: "Make One Good Decision Every Day." For me, that meant resisting the urge to order that tempting blueberry muffin with my afternoon coffee.

I also started prioritizing good sleep, and it became a lifeline for me. I made a conscious decision to leave my cell phone in the kitchen two hours before bedtime, breaking free from the grip of last-minute Facebook scrolling. I knew I had to distance myself from social media, as it no longer brought me joy. Instead, it weighed heavily on my spirit, leaving me feeling inadequate, stressed, and miserable. Letting go of my phone addiction opened up a world of possibilities.

Rather than idly scrolling through news and social media while taking the kids to the park, I actively engaged with them. I ran alongside them as they gleefully explored the playground, kicking a ball or doing my bodyweight strength training. In those moments, I shed the feeling of being lost and anxious, finding solace in their laughter and the rhythm of my own movements. I've even run 4K around the playground!

Why Some Movement Every Day Can Keep You From Falling Into Depression?

Did you know that daily physical activity is intricately linked to finding a sense of purpose in life? It's something I've experienced firsthand. When I diligently exercised and then abruptly stopped for even just a few days, I felt a surge of anxiety, fatigue, and hostility overwhelming me.

The book I'm currently reading, "The Joy of Movement" by Kelly McGonigal, confirms this correlation. It reveals that if adults are compelled to reduce their daily activity, a staggering 88% of them become more depressed, and within a mere week, 31% report diminished life satisfaction. To add to that, they even quantified the number of steps required to induce crankiness: 5649. It's a stark reminder that if we confine ourselves to our offices, neglecting our daily walks or runs, we'll never reach that mark.

Isn't that incentive enough to remain active, especially during these challenging times? As a runner, you're likely familiar with the concept of the "runner's high," right? Well, scientific research shows that the euphoria experienced after approximately 20 minutes of running is, in fact, akin to a high—a buzz. The release of endocannabinoids, brain chemicals similar to those found in cannabis or marijuana, occurs during moderate running (not at maximum speed). These chemicals alleviate pain, uplift mood, and make you feel good. How incredible is that?

Could it be that burnout, anxiety, and depression are as easy to alleviate as lacing up your running shoes and heading out for a nice run? The research indicates it's entirely possible! Whether it's running, walking uphill on a treadmill, cycling, or hiking, all these activities trigger the release of endocannabinoids. The same effect has even been observed in dogs jogging on a treadmill for 30 minutes. It turns out your furry companion needs that natural high just as much as you do.

Now, I understand that when you're stressed and overwhelmed, the last thing on your mind is putting on your running gear and stepping out the door. I've been there. That's precisely where the mantra of "just do 15 minutes" comes into play. It tricks your weary brain into taking that first step, committing to the warm-up, which usually lasts around 15-20 minutes. Often, that initial push is enough to deceive your tired mind, propelling you to keep going and surpassing the mere 15 minutes you set out to do.

"Know that this will take time."

There are no quick fixes or magic pills. The best thing you can do for yourself is to seek guidance from a skilled professional in burnout recovery. Healing your nervous system requires patience.

Slow down. Take a deep breath and give yourself permission to take some much-needed time off.

That pile of laundry sitting on your couch can wait, and those dishes will patiently remain where they are.

Ask yourself, do you truly need to tackle these tasks right this moment? Can you release some of the burdens that drain your energy and wear down your spirit? Is it possible to switch that meeting to a Zoom call or convey your message through a quick video instead of engaging in lengthy emails or exhausting meetings? Must that email be sent at 8 pm, leading to a cascade of conversations that consume your late-night hours? It's time to establish boundaries, my dear friend, and learn to protect your well-being.

Let's not underestimate the significance of nutrition. When we feel good, we tend to make wiser choices, but when we're engulfed in a sea of exhaustion, we often succumb to mindless eating. If you find yourself uncertain about making nutritious choices, I urge you to work with a qualified nutritionist who can provide personalized guidance, rather than succumbing to the allure of the newest diet fad. Your body deserves nourishment that uplifts and sustains you.

If you have a genuine love for running and it brings you joy, there's no need to completely abandon it. However, it's essential to skip the high-intensity intervals for now. Allow yourself to run at a comfortable pace, never pushing yourself beyond a rating of 3 out of 10 on the perceived effort scale. A gentle 30-minute run can still provide immense benefits if running has been a regular part of your life. But if you're new to running or currently dealing with burnout, I suggest exploring the soothing embrace of a hike instead.

I hope the information shared here sheds light on depression and burnout, enabling you to better recognize the signs and take proactive steps to safeguard your well-being.

Remember, it's perfectly alright to admit when your plate feels overwhelmingly full. The world around us may be overwhelming, scary, and filled with uncertainty, but never forget that caring for yourself is of paramount importance. Establish clear boundaries, prioritize quality sleep, and protect it as if it were the most precious gift you could give yourself.

With love, Marjaana AKA Tiredmomruns

MSc Sports Sciences

NASM CPT

Triathlon Canada Community Trained Coach

GGS Women's Coaching Specialist

Sources:

• https://www.inc.com/melody-wilding/3-types-of-burnout-according-to-psychologists-and-signs-youre-headed-for-trouble.html

• https://www.healthline.com/health/depression/recognizing-symptoms#suicidalthoughts

• https://www.dana.org/article/the-sleep-deprived-brain/

Oh, and by the way, before we dive in, a big shoutout to all the amazing moms out there—Happy Mother's Day!

Your negative Self-Talk is the hand-break of your life

We've all had those thoughts, and believe me, I'm no exception. But every time I've mustered the courage to be authentic, to be true to myself and pursue my wildest dreams, incredible things have happened.

Sure, I've been scared out of my wits and taken leaps of faith, thinking, "If this doesn't work out, I'm in for some serious trouble..." It took immense belief and bravery to go for it, even with my little scaredy-cat alter ego whispering in my ear. I left my home country of Finland as a naive 20-year-old with a couple of hundred in my pocket and a big dream.

Those wise words from Jen Scincero really struck a chord with me.

When I had to give up my lifelong dream of becoming an Olympic athlete in cross-country skiing, I felt like my world had crumbled. I lost my outlet for taking risks and going all in. But I needed a new playing field to grow, so I packed my bags and left my small hometown of 30k people in northern Finland for the bustling capital of Norway, Oslo. I didn't speak Norwegian, I was broke, I knew nobody, and I had no job or place to stay. But guess what? I went for it anyway! Terrified yet exhilarated, I took a massive risk, and while it wasn't easy, I made it happen. And you know what? I absolutely love it!

Here's what I've discovered: When you embrace your true self, speak your truth, and silence those pesky old beliefs that were probably implanted in your mind during childhood, the sky becomes your limit. As human beings, we're barely scratching the surface of our true potential. As a young adult, I was fortunate enough to lead a life where I took risks and didn't conform to societal norms.

Of course, I went through periods where I felt completely lost and alone, even battling bouts of depression. But those tough times were necessary for my growth and transformation into the person I am today. After all, diamonds are formed under immense pressure, right?

Time To Stop The Party-Crashers

Are you tired of those pesky self-limiting thoughts sneaking into your mind like uninvited party crashers? Well, fear not, my friends, because we're about to embark on a rollercoaster of emotions, sprinkled with laughter and inspiration. Brace yourselves!

Part 1: Unveiling Your Superpower

So, you're probably wondering how to silence those naysaying voices in your head. Let's face it, our thoughts are like our own personal cheerleaders or relentless critics. It's time to recruit an all-star team of positive thoughts to have our backs! Picture this: your mind as a glitzy stadium and your positive thoughts as the roaring crowd. Now that's a pep rally worth attending!

But first, we need to dig deep and ask ourselves the ultimate question: "Why the heck do we want to chase our dreams?" Seriously, folks, it's time to unleash our inner detectives and solve this mystery. If you can't answer that question, well, let's just say the road ahead might be bumpier than a pothole-infested highway. If your "why" involves someone else, like your cat or your goldfish, hey, you've got a better shot at making it! So, folks, channel your inner Sherlock and figure out that "why"! Here's a helpful homework that'll help you nail your true Why.

Part 2: Thriving in the Ring of Fire

Now that we've uncovered our secret motivations, get ready for the ultimate test: life's equivalent of a kickboxing match with a grizzly bear. Brace yourselves, my friends, because this is where things get tough. Life will throw more curveballs your way than a clumsy baseball pitcher, testing your resolve and dedication. Will you cling to your dreams with the tenacity of a spider monkey or scamper back home with your tail between your legs? The choice is yours!

Remember, courageous souls, going all-in takes guts, nerves of steel, and maybe a touch of insanity. I've relocated more times than a nomadic goldfish, taken risks that would make Evel Knievel proud, and reinvented myself more times than Madonna's wardrobe. Sometimes it feels like playing Tetris with your life, folks. Break those seemingly insurmountable obstacles into bite-sized pieces, and voila! Suddenly, they're as manageable as a penguin in a tuxedo.

Part 3: Confronting the Fan Hit

Picture this: life decides to have a fan-hitting frenzy, spraying you with challenges left and right. But guess what? You've got a secret weapon in your arsenal—the mental toolbox. Yes, folks, it's time to whip out your metaphorical wrenches, screwdrivers, and duct tape. This toolbox is jam-packed with memories and lessons from those moments when you summoned the courage to face hell head-on and survived.

One super helpful tool in my series of Fan Hit Episodes is Calm App. I find starting my day with a solid 10min meditation just sets me up for a day of facing the S"%&t just hit the fan moments.

Remember those moments, my friends, because they're your secret weapons!

Embrace the lemons life throws your way and turn them into a fruit salad of growth. You've got this! Let your experiences fuel your confidence and banish those negative thoughts to the land of forgotten sock mates. You're not just the protagonist of your own story; you're the superhero!

Ditch Procrastination

Alrighty, folks, get ready for a wild ride of emotions! Today, we're diving headfirst into the scary world of facing our fears. But fear not, because we're armed with a sense of humor and a dash of emotional strength. Buckle up, because it's about to get real!

Part 1: The Curious Case of Limiting Thoughts

You know those thoughts that pop up in our heads, the ones that say, "You can't do it!" or "Who do you think you are?" Well, it's time to put on our detective hats and investigate. Use these two sheets to investigate who your "Negative Nelly" really is. Don't just swallow those knee-jerk reactions to challenges; take a moment to analyze them. Are they your true beliefs, or are they just imposters trying to sabotage your awesomeness? Stay curious, my friends, and doubt those doubters! Start by asking, "why not me".

AND START LIVING THE LIFE YOU WERE MEANT TO LIVE

Unleashing the Beast Within

Let's talk physical performance, my fellow warriors. Our minds have this annoying "central governor" theory, where they scream, "Stop, you're reaching your limits!" long before our bodies actually give up.

But guess what? We're not falling for that trick! Picture this: I'm in the middle of a gruelling workout, my legs on fire, my lungs gasping for air, and my mind going all mushy on me. I want to stop and take a breather, but I won't.

Because I know better.

Embracing the journey of FIRST. My first marathon, first time riding in the desert, first open water swim, and first triathlon. All "Firsts" I will never get back.

I push through the tingling, the burning, and the self-doubt. And you know what? I conquer it! I'm like a superhero on a mission, running faster, faster, and feeling freaking amazing on the other side!

Try this next time you have a hard time getting out the door: Just Do The Warm Up. And know that starting is the hardest part. It truly is. Once you get going, it gets easier. After 15- 20 mins of your warm-up and your body is engulfed with Feel Good Hormones, asking for you to keep going.

So if you want to unleash your beast within, just commit to doing the warm-up. The chances are, you'll keep going.

The Mind's Gatekeeper

Our minds, my friends, they're like the bouncers of a fancy club. They think they know what's best for us, only allowing us to dig as deep as they deem necessary. But guess what? We can trick our minds and dive into "the well" of our untapped potential. Sure, we need to be careful not to overdo it, like training so hard we end up injured or overtrained.

But let's be real, we often underestimate our own capacity. It's time to unleash our true power and show our minds who's boss! Our minds can sometimes get us sidetracked. It is important to guard what goes in like that bouncer. Stop scrolling the IG, TikTok and garbage news and start carrying a book (yes, they still make those!) with you everywhere about a topic that will help you down the road!

Training for Life, Not Just Races

Listen up, folks, the journey to greatness wouldn't be complete without a shoutout to my rock, my husband. You need a solid support team for both life and your races. Training for races is a mini-practice to train for life. And without support, you just can't do it. He's been by my side, supporting my Ironman dreams like a superhero sidekick. I couldn't have done it without him.

Oh, and speaking of mom guilt, that sneaky little devil deserves its own blog post! We'll tackle it later, but trust me, we're busting through that guilt like superheroes breaking down walls!

So, my fellow warriors, armed with humour, curiosity, and a dash of emotional strength, we're conquering our fears, smashing our limits, and defying mom guilt. Life throws its curveballs, like the pesky Covid-19 pandemic, but we're staying patient and creative.

We're training not just for races but for the grand adventure called life.

So, brace yourselves, my friends, because we'll be ready to conquer whatever comes our way with a smile on our faces and a superhero cape fluttering behind us!

Stay tuned for more epic tales of triumph, my comrades!

Until Next Time,

Please help me in my mission to help moms become the best they can be and share this blog post on your Facebook?

Picture this: I stepped off the plane, coming from scorching 40-degree Celsius weather, into the icy embrace of a Norwegian summer. My body shivered, while my mind tried to prepare for the cool challenge ahead. As I dragged my heavy bike box and carried my germ-fighting arsenal (mask, scarf, disinfectant), I vowed to defy any sickness that dared cross my path. Little did I know that pre-COVID-19, I was already a master of the art of avoiding germs.

But my trials were far from over. Oh no, fate had a mischievous plan in store for me. Just when I thought I had conquered all obstacles, I pulled my back. Note to self: Sherpa is required for future endeavours.

Did I give up? Not a chance! I had adopted a newfound belief in myself, so unshakable that not even a locked-up SI joint and gluteal muscle pain could dampen my spirits. I was in agony, unable to run a single step, but I refused to let that stop me from putting up a good fight on race day.

Now, let me take you to the epic race itself.

Darkness blanketed the morning as the clock struck an ungodly 3:45 am. With sleep still clinging to my weary eyes, I gulped down breakfast, hitched a ride to the venue, and performed last-minute gear checks. Raindrops fell from the sky, accompanied by gusts of wind, as if nature itself was joining forces against me.

But amidst the gloom, a moment of magic happened. As the Norwegian national anthem played, tears streamed down my face. It felt like a homecoming, like I had finally discovered my purpose on this Earth. And there, through the misty rain, I caught sight of my dad waving his tiny Finnish flag. Emotions surged within me, a mixture of determination and pride.

Preparing for an Ironman is no easy feat, my friends. It requires cutting out negativity and believing in yourself, even when others might doubt you. Funny enough, I had anticipated disapproving looks from my parents due to events that occurred two decades ago.

So, I planned to surprise them with my Ironman achievement after the race. But my dear hubby had other ideas. A week before the race, he insisted that I spill the beans to my parents. And you know what? It turns out my dad was ecstatic! He drove his campervan all the way from North Finland, covering a staggering 1800 km just to witness my race. That's what I call commitment!

But let's get back to the race itself.

The starting gun fired, and off we went! I shot out like a cannonball, full of energy and determination. The water was absolutely freezing, and after just 200 meters, I had to stop and catch my breath.

Panic started to creep in, and I thought about giving up because I couldn't seem to breathe. I was on the verge of thinking, "Game over at 200 meters? Seriously?!" But then, the thought of all the people tracking me on their Ironman Trackers and supporting me worldwide flashed through my mind. I couldn't let them down.

After a moment, I managed to regain control of my breathing. I glanced at my watch and saw that my average pace was an incredible 1:30 min/100m, way faster than my goal pace. I told myself to relax and find my rhythm. "It'll be okay," I reassured myself, even though I wasted a good two minutes struggling to catch my breath.

Oh, and let's not forget those thunderclouds! It was as if the mighty Norwegian God Thor himself was putting on a show, hammering down with lightning strikes. And wouldn't you know it, those strikes were right next to the lake where 500 people were swimming. "Shit, we're all going to die!" was all I could think at that moment. With lightning striking so close, I kicked my stroke rate into high gear and raced out of the water, finishing first in my age group at 62 minutes. My goal had been 65 minutes, so you can imagine my delight! I was a buzzing, freezing, wet mess, but I couldn't help but giggle.

Now, onto the bike leg, which promised to be a chilly affair. I took my sweet time during the transition, snuggling up in an emergency blanket under my tri suit. But then, horror of horrors, I realized I forgot to put on my Heart Rate Belt. Cue another minute or two wasted stripping off my suit and fumbling to put on the belt. Mental note: practice those transitions and stay focused. I was still giggling about my ridiculously fast swim, but little did I know that the race was far from over, my dear friends. You see, swim time in an Ironman is about as important as finding mosquito droppings in the Baltic Sea. Yeah, it's a weird Finnish saying, but you get the idea.

My goal for the bike leg was a whopping 6 hours on a hilly course. And boy, did Mother Nature deliver! Thunder, wind, and cold were the order of the day. My coach and I had a plan to keep my power at around 75% of my Functional Threshold Power. You know, that fancy power meter thingy that helps control how hard you pedal. The idea was to conserve energy for the marathon ahead.

Easy, right? Well, not so much.

Turns out my power meter was playing games with me, giving me wonky readings. People were whizzing by me, and mentally, it was a struggle to stick to the plan. To make matters worse, lightning struck dangerously close, leaving me momentarily deaf. I was all alone, wondering if the race organizers would call it quits. "Hey, Thor, can you give me a break?" I muttered to myself, feeling like the loneliest soul out there.

Run, my dear friend, is the sanctuary that embraces me after enduring an eternity of a day.

It's the sweet reward I savor when everything else seems to crumble around me. But let me tell you, my Ironman experience was no walk in the park. Oh no, it was a rollercoaster ride of pain, defeat, and unexpected hilarity that left me both drained and uplifted.

Picture this: transition two had me realizing I was lightyears away from the lead. My groins were crying out in agony after a gruelling seven-hour bike ride.

I was a defeated mess, utterly bummed about my sluggish cycling performance. However, dwelling on the past wasn't going to get me anywhere.

I had to shake off the negativity and focus on the present moment. It was time to summon all the tricks up my sleeve to battle mental fatigue and the nagging voice of self-doubt. And guess what? I had a secret weapon—tiny notes from a supportive family.

Whenever I stumbled, I plucked one note and devoured its uplifting words. Those little slips of paper injected a massive dose of mental energy into my weary soul. "Forget the outcome, just have a blast!" they urged.

As I battled against negative self-talk, something magical happened. Amidst the struggle, I took immense pleasure in overtaking those speedy bikers who were now reduced to the infamous Ironman shuffle—a blend of walking and wincing. With each steady step, I left them in my dust, revelling in my newfound running prowess. Sure, I was still an hour behind the leader, crushing my Kona dreams, but it no longer mattered. It was a battle between me, my exhaustion, and my rapidly depleting energy reserves. The only thing on my mind was putting one foot in front of the other—literally. My tank was empty, but I refused to surrender.

We had a grand plan for a negative split marathon, but reality had other ideas. After 15 km, it became abundantly clear that I had nothing left to give. My body was running on fumes, and to make matters worse, my watch decided to keel over at the 35 km mark. Seriously, watch? You chose this moment to go on strike? With a little over 7 km to go, I mentally calculated a four-hour-and-ten-minute finish time, and boy, did I feel mentally defeated. But I summoned my inner warrior, collected the scattered pieces of my composure, and banished time from my thoughts all together.

You know, there comes a point in the Ironman marathon where you feel like you simply can't go on. You're empty, drained, and your mind screams at you to take a break. It's the perfect time to bring out your finest battle axes and wage war against your fatigued brain. That moment when you cross the line of "I can't go on anymore, maybe just a little walk" and instead keep running—that's when everything changes.

You traverse to the other side, my friend. You tap into a rhythm that makes you feel invincible like you've unlocked the secrets of the universe. It's a beautiful showcase of human willpower, wrapped in pain and difficulty. As absurd as it may sound, I can't wait for the next opportunity to venture to the well, to push my limits when it counts the most.

Believe it or not, I finished the marathon only nine minutes slower than my personal record from a few months prior. In the throes of mental fatigue, I convinced myself I was running a tortoise-paced four-hour-and-ten-minute marathon! Can you imagine?

And guess what? I snagged third place in my age group.

But here's the kicker: I missed out on that coveted Kona spot by a whole hour. Yep, you heard me right. An entire hour. I mean, who needs paradise when you've got an extra hour to spare, right? It was a bittersweet moment. I was disappointed, sure, but I was also elated that I made it through all the obstacles that came my way.

Let me set the scene for you. The Norwegian weather was in its full "beast" mode, showcasing its special cold, thunder, rain, and wind combo. It was like Mother Nature decided to give me a personal challenge. Cold swim, hilly bike, hilly run—it was a rollercoaster of pain and exhilaration. Can I just take a moment to pat myself on the back for enduring every single brutal minute of it? Seriously, I loved it, in a weird way. I must have been masochistic in a past life.

The best part is the surge of self-confidence I've felt since then. I'm walking around like Wonder Woman, ready to conquer anything that comes my way. I even tell my kids every day that they can do the impossible. And you know what? I believe it now more than ever. My Ironman journey has shown me that if I can tackle such a crazy challenge, then I can do anything. Who needs cheesy Ironman slang when you've got genuine confidence flowing through your veins?

Now, let's address the elephant in the room. You might be thinking, "Oh, she's always been athletic. She has that extra 'oomph' that most people don't." Well, let me burst that bubble right now. I'm just your regular Jane, nothing extraordinary. In fact, from 2010 to 2018, I was the epitome of couch potato. I was way past my ideal weight, hadn't run in ages, and was in constant pain. I hit rock bottom, my friend.

But guess what? I was sick and tired of that life. It was like an expired bag of chips—I couldn't stomach it anymore. So, I made a decision. I looked myself in the mirror and said, "Hey, you! It's time to make a change!" I reached out for help, committed to myself, and started believing in my goals. I put myself first, and boy, it was about time. It wasn't a walk in the park, mind you, more like a marathon of self-discovery.

And here's a secret: my Ironmom journey started way before I even started training. It began during those desperate moments when I was lost in my own world, feeling the urge to jump off a cliff in Newfoundland. I was done with exhaustion, ready to throw in the towel. But those moments, as painful as they were, became the fuel for my fire. They prepared me for the challenges that an Ironman could throw at me. I mean, if I could resist the urge to take a leap, I could handle anything, right?

So, my friend, let me tell you this: if you've gone through tough times. When life throws lemons at me, or in this case, hills, hills, and more hills, I think back to those tough moments I've endured. If I survived my own personal emotional rollercoaster, then I can handle anything an Ironman throws at me. Lemons? Nah, I've faced bigger challenges. And you know what? I'm grateful for those tough times. Without them, I wouldn't be the badass woman I am today. I mean, seriously, I could probably take on a grizzly bear armed with nothing but a water bottle and a motivational quote.

And here's a little secret for you: if you've been through tough times that didn't break you, you're already equipped to achieve incredible things.

You've got a hidden superpower within you, my friend. Unleash it, embrace it, and go after something that both excites and scares the living daylights out of you. Life is too short to play it safe and stick to the comfortable zone. Break free, be bold, and who knows what amazing adventures await you?

Ever wonder what else life has in store for you? What other incredible feats you could accomplish if you just took that first step? Well, guess what? I'm here to cheer you on.

Consider me your personal cheerleader in the journey of motherhood survival mode.

If my story can inspire and help even just one person, then all the tears and Newfoundland cliff-dwelling moments were worth it.

I want you to shift gears from survival to thriving, my friend. Whatever thriving looks like to you, I'm here to support you every step of the way.

So stay connected, buckle up, and get ready for the next blog post where I'll delve deeper into the crazy and big psychology behind accomplishing seemingly impossible things. Get excited, because we're about to unlock the secrets to achieving greatness while laughing our way through the finish line.

Until then, yours in life (and Newfoundland cliff escapades),

Marjaana

How Tired Mom Runs Came to Be

Why Tired Mom Runs?

Truthfully, I was so exhausted for years that I couldn't think straight. This post delves into a significant part of my journey in motherhood—a journey filled with tiredness and a constant lack of sleep. I reached a point where I was tired of life, always being there for others, and from years of sleep deprivation. Running saved my life, and this story will tell you how.

How much more sleep deprivation could one endure before reaching a breaking point?

As it turns out, a lot. This post may be my darkest, but I hope you can also see the glimmer of promise and hope at the end. Consider this your warning.

Life's burdens feel lighter when you don't sit idly, shivering in the cold summer while wearing your down jacket (yes, the middle picture was taken in June 2015 in Newfoundland)!

In 2015, I found myself utterly depleted—both physically and mentally. Every fiber of my being yearned for an escape, a way out of the whirlwind that had become my life over the past few years. I had embarked on an extraordinary journey, leaving behind my beloved Norway with my husband, venturing across four continents, and becoming a mother to three precious children.

Yet, amidst all the adventure, I had unintentionally lost touch with who I used to be. I felt like a stranger to myself, as if I were on a separate island, far away from my country, family, friends, and most importantly, far from my own essence, my Happy Place (and trust me, it wasn't a Starbucks Drive-through).

Curiously, I couldn't deny the undeniable truth—I had chosen this path. Every time an opportunity to relocate presented itself, I would eagerly exclaim, "YES!!! LET'S DO IT!" However, deep within me simmered a silent resentment, frustration directed at myself, my husband, and the life we had created.

One foggy day in Newfoundland, I found myself standing on the edge. On one side, I contemplated escaping the never-ending uphill battle, and on the other, I could continue to struggle with seemingly no energy left. In my desperation, I fantasized about jumping off the cliffs into the embrace of the North Atlantic waves.

Life seemed like a road to gloom and doom for me

Lost Dreams and New Beginnings

Why was I feeling this desperate?

I was running away from a loss that I couldn't fully grasp or process with the depth and wisdom it demanded. Instead of allowing myself to feel the weight of the sadness tied to the losses I left behind, I chose to escape from them when I made the life-altering decision to leave Norway and the world I had carefully built for myself. In doing so, I left behind dear friends whose absence I keenly felt. It was as if I had gone from being a force to reckon with to feeling diminished in my role within the world.

Before the whirlwind adventure of life with my soulmate, I had meticulously constructed my career. Armed with a master's degree in Sports Science and a fierce determination to pursue a Ph.D. and revolutionize the academic world, I was making an impact in the field of women's sports.

However, I made a radical shift, willingly stepping away from my career to become a part-time single parent, raising three young children on an isolated island off the east coast of Canada—Newfoundland. With its thick fog and gale-force winds, this challenging environment was tough for a nature-loving person like me to adapt to.

Inside, I felt a deep emptiness. I had been in survival mode for five years, and I had no idea how to change my circumstances and get out of the rut.

Finally, as I sat there on the edge of a cliff, I allowed myself to mourn the loss of my "previous" life. I have no idea how long I sat there, crying.

The thought of my little ones and my husband, Dylan, got me running away from the cliffs. I kept on running, and the longer I ran, the better I felt. Running literally saved my life.

I had to live for these monkeys, and to do that, I had to sort my life out. I had to find myself, and make room for self-care.

That day, I made a vow to help other moms find themselves, get fit, and be healthy through the joy of movement.

When Life Throws Curveballs

As if sleep deprivation and single parenting weren't enough, life decided to throw more challenges my way. From terrible sleepers to constant moves across continents, my journey was an ever-changing rollercoaster ride without the support of my extended family. I was on 24/7 duty without vacation time, sick days, or personal time. It was like a never-ending rollercoaster ride where bystanders throw unhelpful comments like "You have your hands full."

Hot tip: If you ever see a mom struggling with a cart full of groceries and three kids, at least offer to push the cart for her. Your friendly "hands full" comments are not helpful!

I had grown up as an athlete, always enjoying moving my body, but having three kids within 3.5 years posed quite the challenge to stay as active as I wanted. I had fallen off the wagon, becoming over-fat and out of shape. I could barely run for 15 minutes straight.

Not to mention the painful plantar fasciitis in both feet, a reminder of my attempt to stay active while pushing a double stroller. But amidst the chaos, a spark of inspiration had ignited within me. I realized that what made me feel good was the joy of movement.

Picture this: wiping snot all day at home, the clock ticking towards 5 p.m., and all I yearned for was to collapse on the couch, utterly exhausted. But there was my PT Nick, waiting for me at the gym, and the thought of wasting money by slacking off at home spurred me into action. I must have looked like a one-legged woman, kicking myself out the door in record time. Maybe not always a cheerful one-legged woman, but determination drove me because I knew deep down that being at the gym was where I truly belonged.

For anyone out there stuck in the endless contemplation phase, let me be your cheerleader: kick yourself out that door already, and consider hiring a coach. Trust me, it works wonders!

JUMPING INTO IT - NOW OR NEVER

In 2017, I mustered up the courage to dive headfirst into my first-ever 70.3 (half) Ironman in Victoria. My sole desire was to cross that finish line and catch a glimpse of Dylan and the kids beaming with pride. Oh, the irony! Just days before the race, we encountered a car issue that threatened to keep my biggest cheerleaders away.

During the bike leg, I strained my ears, hoping to catch a hint of their voices, but they were nowhere to be found. And on the run, not a sight or sound of them either. Talk about an anticlimactic finish. Despite the lack of cheers, I celebrated finishing the race (6 hours and 12 minutes) with a mix of joy and disappointment. It was crystal clear—I had fallen head over heels for triathlons, but I couldn't shake off the bummer of my family's absence.

Hungry and a bit dejected, I decided to make my way to the transition area. And that's when it happened. As I strolled along, munching on some post-race fuel, I caught sight of a magical sight—the sight of my loved ones playing on a playground. Oh, the floodgates of my heart burst open, and tears of sheer joy cascaded down my face. They had come! Dylan explained that they had been eagerly waiting for me, but LO3 had run off to the playground, dragging the whole crew along. Just a minute after they left the finishing chute, my name was announced at the finish line. Talk about perfect timing, huh?

That moment marked my grandest victory and the ultimate slayer of self-doubt—completing the 70.3 Ironman in Victoria in 2017. I was hooked, completely and utterly, and my dreams immediately started to grow bigger. Yet, doubts started creeping in, questioning why I couldn't run a marathon.

It's all about taking one step at a time, even if it means stumbling and face-planting along the way. Running a marathon, just like life, is a beautiful mess of failures, falls, and relentless determination. Failure only truly exists if you choose to stay down. And guess what? I had more SISU (that's Finnish for guts and determination) in me than I ever thought possible. There was no way I wouldn't bounce back up, ready for the next challenge.

Fueled by the energy and confidence gained from conquering that half Ironman, I scribbled down my next audacious goal—Ironman.

Enter the unexpected twist—a wild international move. Just when you think the rain won't stop pouring, a glorious rainbow emerges. Dylan landed a new job in Dubai in April 2018, and suddenly, training had to take a back seat. We had a house to sell, a move to organize, and my dreams were put on hold just like that. But by then, my resilience had multiplied by a thousand.

Deep down, I knew this was our chance for a new beginning, a chance to live together as a family once more - finally. Imagine the joy of having hubby come home every day! What a relief. Plus, the thought of immersing myself in my own projects—the coaching business, the book, my health—made my heart leap with anticipation.

There was one thing that both scared me and excited me. It would become my part-time "job," testing my mental and physical limits. And the funny thing is, every time I thought about it, it simultaneously excited and scared the living daylights out of me. It was none other than the grand, awe-inspiring Ironman.

But first, I decided to throw myself into a marathon in my hometown of Rovaniemi in Finland in the midst of moving to Dubai, jet-lagged and stressed with no training.

Ignorance is real bliss!

When you don't quite know what to expect, you meet yourself in a very brutal but real way. Can you be okay with learning who you are in the moment of physical struggle? I decided to use the Run-Walk method, running for 10 mins, then walking for 30 seconds. I felt great during the whole marathon, anticipating a bonk (an absolute lack of energy) after 30K. However, since I had saved my legs with the walk breaks, there was no bonk, and my last 10K was the fastest, and I felt like I could keep going! I finished 4:18, super empowered and proud of myself. Now I knew I could run a marathon.

My first marathon in Rovaniemi, Finland. 4:18 doing run-walk method!

THE DESERT DREAM

In the fall of 2018, I took on the huge challenge of completing an Ironman consisting of a 3.8K swim, 180K bike, and 42.2K marathon - all in one go as fast as possible.

Not only that, I wanted to qualify for the Ironman World Championships, held every October in beautiful Kona, Hawaii, USA, the ultimate battleground for endurance athletes. And guess what? In order to qualify as a woman, you pretty much have to win a qualifying race. Talk about fierce competition! Out of the thousands of athletes who give it their all, only the very best ladies in the age group of 40-44 made it to Kona in 2019.

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My first ride at the al Qudra Cycling track. I wore a Camelbak because I didn't have enough bottle cages and I didn't know you could fill your bottle at the mosque. I still ran out of water and my mouth was full of blowing sand. Still, I couldn't wait to get back to it!

But you know what? I couldn't resist the challenge. I couldn't resist that feeling of exhilaration that comes from throwing caution to the wind and diving headfirst into the unknown. So, with a mix of anticipation and a touch of insanity, I said to myself, "Yeah, let's do it! Here we go again, jumping into the deep end without a second thought."

And you know what's coming next, right? That's right! Get ready to join me on my journey from being a tired mom to becoming Ironmom.

PS. By the way, I've created an online course for tired moms who want to find themselves again, get fit, and be healthy. You will be using the exact methods I used to turn my own life around plus much more that I have picked up along the way. No, you don't have to sign up for an Ironman! Sign up for The Fit Mom Method.

I'd been contemplating the idea that none of us exist in this life alone, despite the notion that we are born alone and die alone. That's utter nonsense. We all share this planet and experience life in profound, human ways. Even during the loneliest moments, there are others out there who deeply understand the pain we're going through because they've experienced it firsthand.

Recently, I stumbled upon a Facebook post written by a friend of a new mother who tragically took her own life. This post deeply touched my heart and served as a painful reminder of why I need to share my story. You see, I too once battled postpartum depression, desperately wanting to seek help but feeling trapped in silence.

The photo above depicts me as a mother of three, suffering through those challenging times. I used to take selfies of my exhausted face, almost as if I wanted to capture the weariness reflected in the mirror. I felt internally lifeless, a failure, and a disappointment to my younger, ambitious self. I was alone in Newfoundland, off the coast of Eastern Canada, in the midst of a bleak and foggy winter. I breastfed a baby while caring for my 2-year-old and 3-year-old, with my husband away in South Korea for work. I knew nobody and felt utterly drained and unhappy.

To be honest, most of those days are a blur now, erased by the mundane. But I do remember that I did everything in my power, giving my all to provide a happy childhood for my little ones. That was my top priority for years. However, something inside me began to emerge, chipping away at my sense of joy.

Nevertheless, I emerged from the grips of postpartum depression. The pure joy of movement was my catalyst. And now, I want to extend my hand to other mothers who feel isolated in the journey of motherhood. I want to help you reignite your inner light.

Through these blog posts, I will share my approach to healing and rediscovering myself. I invite you to return, read, share your own experiences, comment, and spread love. If I can assist even one mother out there, I will feel fulfilled in my mission to guide another mother towards the light.

No one deserves to suffer in silence.

In motherhood and in life,

Marjaana, also known as Tiredmomruns

Check out my Instagram @tiredmomruns or join my facebook group https://www.facebook.com/groups/tiredmomruns/