Posts

Having help helps...

Image
It's been a little while since I posted an update about my training for the Oxfam Trailwalk that myself and 3 mates are looking to complete in March, so I thought I should fill you in on my progress.

Training has been going well recently.  There was a little period a few months ago where my motivation to train just wasn't there - I think it was a case of the walk being too far away to scare me into action!  But suddenly March doesn't seem too far off anymore, which has prompted me to get out there and get my kilometres done.

Two big things that have made a difference for me are competition and permission.

Let's talk about competition first.  I'm a competitive person by nature, anyone who's seen me on a football field will know this.  One thing our trailwalk team has done has been to institute a minimum step count for each week of 100,000 steps with a penalty for falling short.  While this only averages out to about 14,000 per day which isn't a huge amount, it …

Just keep telling yourself that...

This week one of my training walks included an ascent of Mount Kaukau as part of the session for the day.  It wasn't a huge walk, especially compared to what we're going to be faced with on our Oxfam Trainwalk, but it was what I had planned to do for the day.  As far as how the walk went, I was very pleased with how I got through it.  The main reason I was happy was that some new things I incorporated into my mindset on this walk worked well for me. 

The first little tactic was when the going got tough as I was climbing up the Johnsonville side of Mount Kaukau I simply started smiling.  Now, I'm sure this may have looked weird to anyone who saw it happen, but I don't really care about that, I just wanted to see what impact it might have on me mentally.  And I can report that it made things easier.  I struggled less with wanting to rest and definitely found it easier to keep moving up towards the summit.

It makes sense really, studies have shown that smiling increases dop…

So I'm going on this little walk...

Image
Over the past few months, I have started on a different training programme than I usually follow.  It has included a lot of walking. And I do mean a lot.  What is the reason behind this shift in focus?  Well, it is to help a good cause and challenge myself at the same time.

Three of my college friends and I have decided that we will be doing the Oxfam Trailwalk in March 2020.  We have decided to call ourselves the NOBS - aka the Newlands Old Boys Society.

For those of you who don't know anything about the Trailwalk, it is a 50km or 100km walk based in the Bay of Plenty with the purpose of raising funds for Oxfam to continue their valuable work.  We have decided that we will aim to complete the 100km walk.  This is a fairly big ask, especially as the 100km walk has to be completed over a maximum time of 36 hours.  

I have never been an endurance athlete of any kind.  As a teenager, I was a fairly good sprinter, and I could stretch out to keeping a pretty reasonable 800-metre pace, but…

December is too late...

Image
Something I see a lot on social media is people stating that they're going to get fit or lose some weight for summer.  This is a perfectly reasonable goal.  Except I often hear it in late November or early December.

That might work out fine if you're living in the United States, but here in New Zealand, that time frame is cutting it pretty fine, especially if you want to lose a significant amount of weight/fat.  These things take time.

It's generally considered a sustainable goal to reduce your weight by 500 grams per week.  This means that if you want to lose 5kg for summer, then it will take you about10 weeks.  Using this formula, if you start in November you won't have enough time.

You also need to take into account that this is a best-case scenario.  You won't hit your nutrition plan and training program perfectly each week.  Some weeks will be better than others.  So this timeline is likely to be stretched out even more.  Especially when you take into account the…

Feeling too lazy to train? That's exactly when you should...

Image
The last few months have been hectic for me.  We've bought our first home which has been stressful (albeit very satisfying).  This meant moving house which added to that stress.  I also picked up a bunch of new clients at the same time as well as renovating and setting up the gym at the new house.  Don't get me wrong, these are all good things.  It has just meant that has been a very busy few months for me.

But with that busy period has also come a drop in my motivation to get my own training sessions done.  Finding the motivation to work out after working a 12-14 hour day where I am on my feet for most of it, encouraging other people to get fit sometimes leaves me lacking the enthusiasm required to motivate myself.  But one thing has propelled me off the couch and into the gym.  The thought that if I only trained when I felt good then I would never achieve the results that I'm after.

Training when you're feeling motivated, fresh, physically awesome, strong, that's t…

Stop being results focused!

Image
These days there's an overwhelming pressure to be results focussed.  It can relate to your job, to the sports team you follow, to your schoolwork or university study.  Whatever the situation, it seems that results are all that matters sometimes.  Well, I'm going to say something that may shock you, but when it comes to fitness, don't focus on your results.

That's right, I said it.  Don't focus on the results.
Instead, focus on the process.  
If you focus on the outcome measures, you can easily get discouraged if the results you are expecting don't come as soon as you want them to.  However, if you focus on what you can control - the process, then you can identify the progress you are making, no matter how small.  

Think about it, if your goal is to reduce your body fat and you work really hard for a couple of weeks, but you jump on the scales and there is no change how would you feel?
What about if you adjusted your measure of success.  How about if you aimed to jus…

Nothing works like consistency...

Image
There are thousands of different training and nutrition programmes available in the fitness marketplace.  Dozens of gyms in each city around the world.  Hundreds of different personal and group fitness trainers in your city or town alone I would think.  So many people are understandably unsure when it comes to choosing one program, gym, nutrition or workout plan.

I have trained a lot of clients over the years, and there is always one thing that has worked time and again.  It isn't sexy, it isn't fancy, it isn't complex.  

It is consistency.  

The clients who make the most gains in their health and fitness are the ones who turn up day after day, week after week, year after year.  

These are the clients who succeed.  Yes, they have time off when recovering from injuries or illness.  Yes, they go away on holidays.  Yes, they have off days.  But the difference between them and the ones who don't get such great results?  They come back again, and again, and again. Even with han…