Friday Five

Five Tips to Avoid Quitter’s Day

January 10, 2025 by Michelle 10 Comments

Did you know that the second Friday in January has earned the dubious title of “Quitter’s Day”? According to various research, by the second Friday in January, between 70-80% of people who make resolutions have started to give up on them.

Of course, with the right mindset and strategies, you can keep your fitness goals alive all year long. For this week’s Fit Five Friday, here are five tips to help you stick with your goals and avoid Quitter’s Day.

Fit Five Friday: Five Tips to Avoid Quitter’s Day

Set Realistic Goals
While a goal should stretch you beyond your comfort zone, if the goal is too much of a reach it could backfire when you struggle to make progress. It’s fine to “go big” with your goals but be sure to build in smaller goals along the way so you have some wins along the way. Success breeds motivation!

Make It Personal
Your goals should reflect your interests – not what others are doing. Whether it’s running, yoga, weightlifting, or dance, pick something you enjoy. If you’re chasing a goal because others are doing it/have done it and you feel like you “should” then you’re not setting yourself up for success.

Find Your Why
So what is your Why? When chasing your goals gets tough you need to remember why you’re doing this – Is it to feel stronger, have more energy, clock that PR, or set an example for your kids? When motivation wanes (and it will!), reconnecting with your “why” can give you the push you need to keep going.

Make a Plan
Dreams need structure! Map out your workouts for the week and schedule them like you would any important appointment. When you’re facing multiple demands on your time (work, family, and other personal commitments), it can be tough to find time for your workouts. Scheduling your workouts as you would any other meeting or obligation is key to ensuring that you have the time you need to make consistent progress toward your goals.

Celebrate Progress, Not Perfection
Fitness is a journey, not a destination. Celebrate every win, no matter how small—whether it’s showing up for a workout, hitting a personal best, or simply feeling better. Recognizing progress helps build momentum and keeps you inspired to continue.

How do you make sure you stay on track with your goals?

Welcome to Fit Five Friday!

Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Techer every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

Filed Under: #FitFiveFriday, Friday Five, goals, motivation, tips

From Motivation to Habit

September 20, 2024 by Michelle 12 Comments

Happy Friday!

Maybe it’s being on the cusp of a new season (hello Fall!), or perhaps it’s all of the years of getting my kids ready for “back to school”, but I have often thought of September as a kind of “new year” – a time to settle into a routine, create new habits, and set some goals for the remaining months of the year.

And, a peek at my social media feeds tells me I’m not alone in viewing the pending new season as an opportunity to create some new habits.

So for this week’s Fit Five Friday, I’m sharing a few tips to help turn this “new season motivation” into good habits to finish the year strong.

This post has been updated from September 2021.

Fit Five Friday – From Motivation to Habit

Pace yourself — Take starting a new fitness routine or upping your training; it’s very easy to get too hyped up, go out too hard, and then fizzle, or worse … get injured. Start small…baby steps can add up to big payoffs down the road.

Be consistent — Everything I’ve ever read says that it takes between 21 and 28 days to build a good habit, and from personal experience, I believe that to be true. Whatever the new habit is that you’re trying to adopt, schedule it into your day/week. Being consistent will help ensure the new habit sticks.

Be kind to yourself — Everyone experiences setbacks. When you fall down (either literally or figuratively), the key is to not beat yourself up over it, but be willing to pick yourself up and begin again.

Find a partner or group — There’s a lot to be said for being accountable to someone else and having someone to draw motivation from on those days when you’re not feeling it. On the flip side, beware of spending time around others who don’t support your efforts – they will drain you! As much as possible, spend time with others who model the behavior/habits you’re striving for.

Keep your “why” front and center — Whether it’s a word, phrase, or photo, posting visual reminders where you’re sure to see them will help keep your why and your goals at the forefront. Energy flows where attention goes so make your goals hard to ignore and you’re more likely to follow through.

Do you use this time of year to build new habits or set goals? What tricks work for you?

Welcome to Fit Five Friday!

Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

Filed Under: #FitFiveFriday, Friday Five, goals, habit building, motivation

Five Bucket List Races and Fitness Events

August 23, 2024 by Michelle 6 Comments

For a runner or fitness enthusiast, there’s no shorter of races or events to capture your imagination! For this week’s Fit Five Friday, I’m sharing five races and fitness experiences that are high on my bucket list.

Fit Five Friday: Five Bucket List Races and Fitness Events

Cherry Blossom 10 Mile Run

The Cherry Blossom 10 Mile Run in Washington, D.C., is a springtime classic that I’ve long wanted to experience. When my boys were playing lacrosse, schedules never aligned to make this race possible, but with them both in college now I’m hoping to make this race a reality.

Broad Street Run

The Broad Street Run is another 10-mile race high on my list. The course is a straight shot down Broad Street, running through the heart of Philadelphia, and is one of the most popular road races in the country. It’s a race that celebrates the spirit of Philly, and I can’t wait to be a part of it!

BolderBoulder 10K

The BolderBoulder 10K in Colorado is more than just a race—it’s a celebration of community, fitness, and fun. With live music, great spectators, and a finish in the University of Colorado’s Folsom Field, this race offers an unforgettable experience. The altitude and the energy of Boulder make it a unique challenge I’m eager to take on.

NYC Half Marathon

Running through the streets of New York City is always special, and the NYC Half Marathon is no exception. The course takes you through Times Square, Central Park, and other iconic spots, all while soaking in the energy of the city. It’s a perfect way to experience NYC’s vibrant atmosphere while tackling a challenging but manageable distance.

Peloton Studios, NYC

While not a traditional race, a live class at Peloton Studios in NYC is a fitness experience I’m eager to check off my list. The energy of being in the studio with one of my favorite Peloton instructors coaching would be an awesome experience!

What’s on your racing/fitness bucket list? Share in the comments below!

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Bolder Boulder, Broad Street Run, bucket list, Cherry Blossom, Friday Five, NYC Half Marathon, Peloton, races

Five Tips for Staying Positive While Dealing with an Injury

August 9, 2024 by Michelle 6 Comments

Injuries are a tough pill to swallow, especially for those of us who love running and fitness. As someone who is currently navigating the ups and downs of an injury, I know how challenging it can be to keep a positive mindset. So for this week’s Fit Five Friday, I’m sharing my top five tips for staying upbeat while you heal:

Photo by Benjamin Wedemeyer on Unsplash

Fit Five Friday: 5 Tips for Staying Positive While Dealing with an Injury

Focus on What You Can Do – Instead of dwelling on what you can’t do, concentrate on what you can. Perhaps this is a great time to work on your upper body strength, flexibility, or even to dive into a new fitness activity that you’ve always wanted to try. Shifting your focus helps maintain a sense of accomplishment and progress.

Set Small, Achievable Goals – I’m a goal setter, and find that setting small, realistic goals can give you a sense of purpose and achievement. Whether it’s being able to walk without pain or completing a certain number of physical therapy sessions, each milestone you reach is a step toward recovery. Celebrate these victories, no matter how minor they may seem.

Stay Connected with Your Community – Staying in touch with your running and fitness community can provide much-needed support and encouragement, and keep you motivated, especially on the tough days.

Explore Creative Outlets – Injury recovery can be a perfect time to explore creative activities that you enjoy but might not usually have time for. Whether it’s drawing, painting, writing, cooking, or playing a musical instrument, engaging in creative pursuits can be incredibly therapeutic and fulfilling. It helps shift your focus away from the injury and provides a productive way to express yourself and stay mentally engaged.

Try to Keep a Positive Outlook – Do what you can to remind yourself that this injury is temporary and that you will come out stronger on the other side. Visualize your recovery and the goals you’ll achieve once you’re healed. Positive affirmations and mantras can also be great tools to maintain an optimistic mindset.

How have you dealt with an injury? What other tips would you add?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Friday Five, injuries

Fit Five Friday – 5 Benefits of Walking

May 17, 2024 by Michelle 3 Comments

Welcome back to another edition of Fit Five Friday! This week, we’re diving into one of the simplest yet most effective forms of exercise: walking. Even before I was sidelined from running, walking has long been an activity I’ve embraced. Whether you’re a seasoned runner, a casual jogger, or someone just starting on their fitness journey, walking can offer a myriad of benefits. So today I’m sharing five reasons to incorporate walking into your routine.

Fit Five Friday – Five Benefits of Walking

Boosts Cardiovascular Health
Walking is a great way to give your heart a workout without putting too much strain on your body. Regular walking can help lower blood pressure, improve circulation, and reduce the risk of heart disease. Just a brisk 30-minute daily walk can make a significant difference in your cardiovascular health.

Improves Joint Health, Flexibility, and Strength
Walking helps improve joint health by lubricating and strengthening them, without putting strain on them. It’s especially beneficial for those (like me!) with arthritis or joint pain. Regular walking can help to increase range of motion, making everyday activities easier and more comfortable. Plus, walking strengthens your leg and core muscles, leading to better balance and posture.

Easily Accessible
Walking is one of the most accessible forms of exercise. It requires no special equipment and can be done almost anywhere – your neighborhood park, the local track, or even on a treadmill when the weather isn’t cooperating.

Enhances Mental Well-being
Walking isn’t just good for your body; it’s also great for your mind. Spending time outdoors and moving your body can significantly reduce stress, anxiety, and symptoms of depression. The rhythm of walking can also promote a meditative state, allowing you to clear your mind and boost your mood, (much like running!). It’s a great way to take care of your mental well-being and find a sense of calm.

Promotes Longevity
Regular walking can add years to your life. Studies have shown that consistent walking can lower the risk of chronic diseases and improve overall health, leading to increased longevity. Walking increases the circulation of immune cells in your body, helping you fight off illnesses and recover more quickly so by making walking a part of your routine, you can help keep your immune system strong and resilient. Essentially, walking is an investment in your future self, one step at a time.

Walking is a simple yet powerful exercise that offers numerous benefits for your body and mind. It’s a fantastic way to stay active, improve your health, and boost your mood, and it’s a versatile activity that fits into just about any lifestyle – a total win!

Is walking a regular part of your routine?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Friday Five, walking

Five Favorite Races

April 19, 2024 by Michelle 7 Comments

This week the Fit Five Friday crew is inviting you to share your Five Favorite Medals/Races. While it was hard to narrow it down to just five races, it was fun to take a little walk down memory lane!

Fit Five Friday – Five Favorite Races

Boston’s Run to Remember — This was my first half marathon and I’ve run both the half and the 5 miler numerous times. I love the course and I love the vibe of this race! I’m also a fan that the race honors fallen first responders. I will miss running it this Memorial Day but can’t wait to run it next year.

Philly Half Marathon — This is was my first destination race and was definitely another good vibe race. I really enjoyed both the course and the great crowd support! I ran the 8K (also part of the Philadelphia Marathon Weekend) last year and it did not disappoint, but I would love to get back to run the half again.

Western MA 10M — If you’ve been around here a bit than you know how much I love the 10-mile distance! The Western 10M is a point-to-point course, starting on the UMass Amherst campus and ending in the town of Northampton, with most of the run taking place on the Norwottuck Rail Trail – a beautiful trail for runners, walkers, and cyclists, especially in the Fall when the race takes place. This race had great volunteers and a fun post-race party and it’s another one I’m hoping to run again.

Ocean Road 10K — This is another repeat race for me and with good reason! The 10K course winds along Rhode Island’s coastline, starting at the Point Judith Lighthouse and ending at Narragansett Beach. It’s a lot of fun, well organized, and how can you beat running near the ocean?!

Chicago Marathon — How could my first (and only) marathon not be on my list?! This is such a great race – I loved everything about my experience. Running through all of the different Chicago neighborhoods was amazing and the spectators came out in force! A fabulous experience, especially for a first time marathon!

What is one of your favorite races?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Boston's Run to Remember, Chicago Marathon, Friday Five, Ocean Road 10K, Philly Half, races

Fitness Goals for 2024

December 22, 2023 by Michelle 8 Comments

December is quickly winding down and we’re reaching that time when folks start to look ahead to plans for the new year. So for this week’s Fit Five Friday, we’re talking Fitness Goals for 2024.

Fit Five Friday: Fitness Goals for 2024

My primary fitness goal for 2024 is to return to healthy running – emphasis on “healthy”! That means not gimpy; not running and tolerating an injury, just healthy! I have not been on a regular running schedule since September. I did attempt some run-walks in October but quickly shut it down….being patient is not my strong suit, but I also know that rushing back too quickly has not served me well. Hopefully, down the road, I’d like to plan for a race or two – but, first and foremost, it’s all about healthy running!

My other goal for the year is to complete at least 15K minutes on Peloton. To hit this goal will mean that I’m doing the consistent cycling my sports ortho wants me to do, along with strength training, walking…and running 🙂

Beyond these year-long goals, I will continue my practice of setting smaller monthly goals. For the past few years, doing so has helped to keep me accountable and on track. So if it’s not broken, don’t fix it, right?

How about you – are you declaring any big fitness goals for 2024?

Welcome to Fit Five Friday!

Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

Filed Under: #FitFiveFriday, Friday Five, goals

Five Things I’m Focusing on in December

December 8, 2023 by Michelle 8 Comments

Happy Friday!

This week’s Fit Five Friday topic is 5 Favorite Fitness Stocking Stuffers! You are, of course, always welcome to link up and share other fitness-related posts. If you’re looking for some stuffer ideas, please check out my past posts here and here.

Today, instead, I’m sharing five things I’m focusing on to close out 2023 on a strong note!

Five Things I’m Focusing on in December

#3for31Challenge – This is one of my favorite challenges hosted by Peloton instructor Robin. The goal is to run or walk 3 miles or move 30 minutes daily in December. It’s just the little nudge I need to make sure that I don’t slack off due to holiday/end-of-year overwhelm!

Completing Physical Therapy – As I shared over coffee, I’m a little more than halfway through my PT sessions and will hopefully “graduate” by the first week in January. Can.not.wait.

Prioritizing Sleep – Yes sleep is often among my goals but coming off of a stressful November things had gotten especially wonky. Since December has begun I’ve made a point of not allowing myself to doze on the couch and instead am following an evening routine that includes heading to bed early. I’ve been waking up feeling much better rested which sets the tone for a much better day.

Return to Early Morning Workouts – I’m much happier when I start my day with a workout, but thanks to poor sleep and a crazy schedule early morning workouts were not happening as often as I wanted. So this month I’m making the shift back – again a much better start to my day.

Embracing Rest – Rest is different from sleep and I would argue is just as important. Being on the go all the time is draining. This month I’m embracing downtime.

As 2023 winds down, what are you focusing on?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Friday Five, goals, Uncategorized

Five Things Over December Coffee

December 1, 2023 by Michelle 20 Comments

Can you believe it’s December 1st?!

The final month of 2023 is laid out before us and it’s a great time to catch up over coffee with friends before the holiday madness sets in! So for this week’s Fit Five Friday, I’m joining Coco and Deborah for the Ultimate Coffee Date. Grab your favorite beverage and let’s chat a little.

Five Things Over December Coffee

Over coffee, I would tell you that November was a very hectic month! Work life has been crazy stressful and by the time I reached Thanksgiving, I was feeling fried. Now that it’s December I’m looking forward to cashing in on some PTO.

Over coffee, I would tell you that our home renovations are rolling right along! More of the new structure is starting to take shape and I’m getting more and more excited to see it all come together.

And in the same breath, over coffee, I would tell you that living through a home reno is not for the faint of heart (IYKYK) – it’s a constant state of chaos and I’m counting down the days until my kitchen is unusable. I remind myself it will all be worth it!

Over coffee, I would tell you that I’m already at the halfway point of PT. It’s beyond tedious but I’m very happy that the therapist is a runner and has also done some coaching. We talk shoes, races, and all things running and it helps to make the sessions more bearable.

Over coffee, I would tell you that I’m drawing a blank on Christmas gifts this year (especially for my boys) and the clock is ticking! If you have any unique ideas, please share – and if you need an idea for the runner in your life please check out my gift guide.

What would you tell me over coffee?

Welcome to Fit Five Friday!

Filed Under: #FitFiveFriday, Friday Five, Ultimate coffee date

Fit Five Friday – Holiday Gifts for Runners

November 17, 2023 by Michelle 7 Comments

It’s that time of year again when many of us are on the hunt for the perfect gift! So for this week’s Fit Five Friday, we’re hoping to ease the load by sharing some gift ideas. This post contains affiliate links.

Fit Five Friday – Holiday Gifts for Runners

Socks – Seriously does a runner ever have enough pairs? Balaga continues to be one of my favorites!

Oofos – Yes a little more pricey but for the recovery benefits, they’re oh so worth it! I’m a huge fan of the OOlala Luxe Sandal but there are so many great options.

Shokz Open Fit – While I love my AfterShokz Aeropex, I must admit that the new Open Fit has piqued my interest. I like the ergonomic and flexible ear hook and think these could be more comfortable to wear with hats (especially winter headwear).

OCCOPA Rechargeable Hand Warmers – Yes these hand warmers have made my gift list in the past, and with good reason – they work! These warmers feature 3 settings, fit nicely in the palm of my hand, and are rechargeable – so no added waste to the environment with those disposal one-use packets.

Running Gloves – And, speaking of keeping hands warm, how about the TrailHeads Convertible Running Gloves? These gloves give you the best of both with touchscreen gloves and a waterproof mitten shell.

What are your favorite running gifts?

Welcome to Fit Five Friday!
Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida every Friday for Fit Five Friday! Please be sure to show your hosts some love and visit some of the other bloggers in the link-up.

Filed Under: #FitFiveFriday, Friday Five, Gifts for runners

Five Tips to Avoid Quitter’s Day

Fit Five Friday: Five Tips to Avoid Quitter’s Day

From Motivation to Habit

Fit Five Friday – From Motivation to Habit

Five Bucket List Races and Fitness Events

Fit Five Friday: Five Bucket List Races and Fitness Events

Five Tips for Staying Positive While Dealing with an Injury

Fit Five Friday: 5 Tips for Staying Positive While Dealing with an Injury

Fit Five Friday – 5 Benefits of Walking

Fit Five Friday – Five Benefits of Walking

Five Favorite Races

Fit Five Friday – Five Favorite Races

Fitness Goals for 2024

Fit Five Friday: Fitness Goals for 2024

Five Things I’m Focusing on in December

Five Things I’m Focusing on in December

Five Things Over December Coffee

Five Things Over December Coffee

Fit Five Friday – Holiday Gifts for Runners

Fit Five Friday – Holiday Gifts for Runners

Hi, I’m Michelle

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