With us entering the colder and darker time of the year, you might wonder how to continue all the good work you have put into your running over the summer. Treadmills are not everyone’s cup of tea, but there are ways you can use them over winter to keep you ticking over until the days get longer again. Here are three tips how to make the most of treadmill training.
With the holidays drawing to a close and the kids going back to school (do I hear a sigh of relief?), now is the perfect opportunity to start the new term on a healthy routine. If you have struggled in the past to make exercise a lasting healthy habit, fear no more! There are some easy things you can do to make it really stick this time.
1. Make exercise your ‘go to’ stress and tiredness buster.Here is the thing: exercise gives you a natural energy boost. So forget chocolate, wine, and other treats – save them for social occasions. Instead, opt for some exercise – a gym session, a run, some yoga, a walk around the block. Sometimes, 10 minutes is all it takes and you feel so much better – and all without the extra calories!
2. Stop thinking.
Once you have decided, get regular slot(s) booked into your diary and just do it. Classes are great as you can book them into your diary for the same day and time each week, and when you have paid for them you have an extra incentive to go.
3. The goal behind the goal.
You might have a goal that you want to achieve but what will really keep you going is the ‘goal behind the goal’. So think about what reaching our goal will allow you to do – what will you be able to do when you are fitter, have lost some weight, or gained some strength? It might be being able to keep up with the kids, lying on the beach with a new bikini, or signing up to that 5k with friends.
4. Stack habits
You are more likely to drop a habit if it is not fully integrated into your life. Stacking habits means you attach your new exercise habit to something else you like doing. Maybe you can listen to your favourite tune on the way to your workout, have a coffee with friends or fellow exercisers after, or walk past your fav shop for a wee nosey on your way home.
5. Let someone else do the planning for you.
Doing a workout on your own can be daunting. You might feel uncertain what exercises to do or how to build up your running. By joining a class or trying a Personal trainer, you can leave the planning to someone else, and all you need to do is to show up with your trainers and a bottle of water.
If it’s fun it’s more likely that you will come back. So put a smile on your face and and start releasing feel good hormones the moment you are exercising. Also, a good instructor will make a class feel more like a party than a boring workout. Try to find a group to exercise with, have a chat, have a laugh, and feel even more fab.
7. Enjoy the buzz.
Exercise releases endorphins and leaves you on a high. Enjoy this short term reward and keep coming back for more – and the longterm goals will take care of themselves.
There are only a couple of natural changing points for habits during the year – and the end of holidays is one of them. Why wait until New Year – make exercise a healthy habit now!
Achievement Coaching – your place for bespoke Personal Training, Outdoor Group Training, and Running Workshops in South Edinburgh.
Cross-training means complementing your running, cycling, and swimming training programmes with other forms of training. This will decrease your risk of injury, get you over any training plateaus/stagnation, and will solve any muscle imbalances you might have from your main sport. For instance, often in cyclists the front of the legs are dominant so cross-training can help you develop more strength in your hamstrings. Also, you want to have a strong core as with every pedal stroke your core switches on to protect your lower back. Furthermore, you want strong triceps to be able to cope with long cycle rides leaning over your handle bars. The best form of exercise is HIIT (high intensity interval training) combined with strength (weight bearing) exercises. Check out our BootCamps, carefully designed to incorporate a healthy balance of exercises with lots of variations and progressions - designed and coached by an experienced triathlon coach. Any questions just drop me a line, I am always happy to help!
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3 Strategies to get you through tough workouts (and, indeed, any tough spells in life)
Next time something is tough or something adverse happens, try to interpret events according to these principles. You can also teach these to your children and lead by example to equip them with amazing life skills!
If you like this article, please feel free to share it and like us on facebook to get more information like this and about our upcoming Mental Skills Seminars.
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Yes, we love these exercises, and you will surely come across them in your #bootcamp, starting tomorrow! See you there :)
6 Exercises Everyone Should Do | MyFitnessPal
No matter your age or perceived ability, there are certain exercises that have incredible benefits for every body. These functional strength exercises ...
Ronaldo, like him or not, is undoubtedly a world class player, as demonstrated again in the Champions League Final. There are a few things everyone can learn from him and use to achieve their own goals - however small or big!
1. Persevere and commit. Ronaldo always had a clear vision about becoming a world class football player. And whatever he did was a step towards this goal. He worked hard. He was committed. He persevered, even in the face of adversity. So think about your goal, set it according to the SMARTER goal setting principles, and work towards it. Commit and persevere, even if things don’t go too well, for example if you get injured when you are training, there are always things you can do, and you will get there if you really want it!
2. Believe in yourself. Ronaldo has an unwavering self-belief, often not making him very popular with people calling him arrogant. However, we can learn a lot from this and use it for helping us to achieve our goals. Don’t dwell on mistakes, don’t get discouraged when you experience a ‘failure’ – just focus on your next step to achieve your goal. So if you gave in to that chocolate cake, avoid slipping into the vicious circle of ‘now it doesn’t matter anyway” and give up, just let it go, believe in yourself, and focus on the next step: your next training session, your next healthy meal,… you can do this!
3. Be adaptable: when Ronaldo started playing at Old Trafford, he had to change his playing style to succeed in the English league. So if something doesn’t work, don’t move your goal, instead review your path and try a different strategy to achieve your goal.
4. Peak under pressure. In the football world at that high performance level you meet the fiercest rivalry, and Ronaldo proved on several occassions to rise to the challenge and even use rivalry to fuel his performance and drive. But rivalry, jealousy, and other ‘unhelpful’ emotions are brought to us at every level of performance and in all paths of life. So instead of letting it hold us back, we can leverage these emotions and turn them into drivers to fuel our success. So develop your mental strength and next time you face someone unsupportive thank them quietly for giving you extra drive, stay focused on your plan and keep going after your goal.
Here at #AchievementCoaching we have been training our clients with a #holistic body & mind approach for the last 8 years. This is the only way to fulfil your potential, reach your goals, and achieve lasting results. It's great to see the fitness industry is cottoning on to this, although they are focusing on mindfulness alone. There is much more to it than that, as you will find out in our sessions. #AchieveYourGoals #TrainBodyMind #SportPsychology
Hood has high hopes after Olympic taster. The only Scottish athlete at the inaugural Youth Olympic Games (YOG) is now targeting the triathlon starting line at the 2014 Commonwealth Games in Glasgow.
(retrieved from http://dev.triathlonscotland.org/newsArticle.cfm?id=521, November 24, 2010)
At 18, Andy Hood, pictured right, has time on his side to swim, bike and run at another major Games and the Cupar teenager has been given a major boost with selection for triathlonscotland’s performance programme.
Hood, who finished 15th at the YOG in Singapore, is one of 19 athletes named on the national performance programme for triathletes.
“Singapore was great as I got to meet people from lots of other sports, not just triathlon and living in the athlete’s village was good too, mixing with athletes from all over the world.” said Hood.
“The experience has helped me to appreciate what a major games is like and now the next big goal is Glasgow in four years time. Being a home Games, just half an hour from my training base, makes it that bit more special.”
Hood is part of the development squad, one of three sections to the 2011 performance programme, sandwiched between foundation and podium. Included in the podium squad is veteran triathlete Kerry Lang, from Elderslie, who represented Scotland at the 2006 Commonwealth Games in Melbourne.
Another name to look out for is Irvine’s David McNamee, who finished ninth in the European U23 Triathlon Championships in Portugal and represented Great Britain in the World U23 Championships.
Both McNamee and Hood are students at the University of Stirling, its campus home to triathlonscotland’s national performance centre.
Hood, in the first year of an Applied Maths degree, added: “It’s definitely a big step forward for me this year, not just with my studies, but with much more focused training at the performance centre.
“The main benefit of the performance programme is the coaching support and also the access to the additional support from the sportscotland institute of sport.
“And there is a core group of us all living together, encouraging and helping one another. It may be an individual sport, but we work as a team as everyone has the same aims – to perform for Scotland.”
triathlonscotland National Performance Development Coach Chris Volley leads the performance programme and in 2011, an expanding group of coaches will support the athletes in their performance development.
This includes: National Assistant Coach Blair Cartmell, Linda McLean, Stewart Bailey, Stephen Moffatt, Susan Moffatt, Martin Gore and Brigitte Wallner.
Chris Volley said: “This year it was the most difficult yet to earn a place on the squads. We now have a good mix of athletes ranging from proven performers at senior level through to athletes new to the sport who have shown the potential to develop quickly with a positive attitude to the challenges they will face.”
Scotland’s promising triathlon talent will swap their Christmas shopping for a warm weather training camp on the Canary Islands.
(retrieved from http://www.triathlonscotland.org/newsArticle.cfm?id=527; 24 Nov 2010)
Eleven members of triathlonscotland’s Performance programme, including 2010 Strathclyde Park ETU European Cup winner Ritchie Nicholls, pictured right, will head to Fuertaventura on 17 December, returning on Christmas Eve.
The week-long camp for members of the Development and Podium Level squads will focus on some intensive technical training as the athletes prepare for the 2011 season.
National Performance Development Coach Chris Volley and Assistant National Coach Blair Cartmell are hopeful elite Danish triathlete Rasmus Henning will meet up with the squads and pass on the knowledge which has seen him win the 2009 European Long Distance Championships ad compete at the 2004 Olympic Games.
At the same time, the Foundation squad will meet on 19 December, to build upon the work undertaken at two camps this month.
The first, held at the end of October at the Stirling Performance Centre, based at the University of Stirling, was led by Linda McLean. Working alongside top age group competitor Martin Gore, an Edinburgh RC club member, Stewart Bailey and Psychology Masters student Brigitta Walner, the athletes identified key areas for development.
“It is all about ensuring athletes are focusing on their key limiting points,” explained Chris Volley. “By identifying them, the coaches can then help and support the athletes to change and improve.
“Each triathlete left with three key aims to develop ahead of the next camp, which can be everything from basic conditioning movements to changing their swim or run action. We don’t expect them to solve everything in one go, but start to tackle them with our support.
“The camps aim to foster an atmosphere of learning and development and by extending the areas of support through people like Linda, Martin and Brigitta, the athletes will gather knowledge in different areas while the coaches can also take their skills back to deliver to the Scottish club triathletes.”
The next camp, for Foundation and non-centralised athletes, takes place on 26-27 November in Stirling, led by Bailey.
Image: Ritchie Nicholls crosses the line at Strathclyde Park/Photo courtesy of Imac Images