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21st january 2011

Another week when the cold and ice has definitely played its part. Its been tough to get out there and run most of the time, unless you were running on some grass where there has been no frost, or on the beach of course. Even with the beach, there was frost on the areas where the sun hadn’t hit the sand!! In parts, it was like running on concrete so you had to be careful wherever you were running/walking!! I love it outside though so its my job to seek out all the best places!!!

Another issue in this weather is the cold weather when running, especially when you are putting, or trying to put in good performances! Its not uncommon to experience a shortness in breath when temperatures are so low, so i wouldn’t worry too much about putting your absolute best workout in during weather like this, unless you’re inside of course which will be no problem of course!!

A big positive sign this week has been the lighter mornings and lighter nights, its only 21st january and things are looking up already!!! The shortest day was already a month ago so you should be experiencing more and more opportunities to get some quality workouts in. When there’s more light out there, you are more encouraged to do more and your enthusiasm to do well should be returning quickly.

Another exciting way to look at things is that spring is only around 10 weeks away, the sort of time you need to look absolutely fantastic!! You really CAN make the necessary changes in your life by spring IF you decide to do it right now. This is the exact time of year when everyone seems on a diet anyway, so you may as well try and start eating healthily and starting an exercise programme.

Its all very well these presenters in the media saying taking a brisk walk, which is great, but you also need MEANINGFUL exercise with a PURPOSE!!! This is what really brings results and theres plenty of workouts in the training/exercise section. It all starts with you deciding to change and you giving it everything you have. If you can get this mindset, then you’re already halfway there so lets give it your best!!!!!

Twitt
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Monday, January 17th 2011

If you have started the new year with a bang, then good luck to you but its important to keep your structure going throughout January and beyond.

For example, if you haven’t trained for a while and started off 3 times a week training, then thought if 3 is good, then 6 times a week must be much better, possibly twice as good!!!

While you may get great results for a couple of weeks doing it this way, the likelihood of you reaching a plateau will be extremely high, or even getting an injury because your body will not be used to all of the extra work, I am talking 6 high quality workouts, not 3 good workouts and 3 good walks.

If you ask most people about their training, they seem to be pre-occupied to telling you how MANY times they have trained that week., the actual performance is usually never mentioned.

We never mentioned last week about 4 minute workouts, and the possibility of going from around 5 press ups in week 1, to easily 25 press ups in week 6. This way of training has to be totally focused on performance and focus on making measurable progress, this is what creates improvement in your body.

The ability to make improvements training 6 times a week is reserved for those who have excellent sleep every or most nights, those who are extremely good with their eating and have been training at a high level for a long time. Not saying that you can’t get there, but it does take a while and a lot of dedication to living a healthy lifestyle.

Bottom line this week is to make your workouts count in a big way. I you’re doing sprints up hill and you’re currently managing 4 sprints up a steep hill and 4 sprints backwards, then that total could easily be up to 8 sprints forwards and backwards by now, if you have been consistent since the new year.

If you have been cycling and had to keep it flat cycling, then it won’t be long before you’re strong enough to attack some hills, in the process becoming a much better and stronger cyclist.

If you have been doing some circuits in the gym or at home, then not only will they feel a lot more comfortable but you should be looking at adding some extra weight to a few of the exercises, creating a much more intense workout.

Assess your progress in training terms once a week, and look to make small gains every week, however small, and try not to get in a rut and don’t go through the motions.

Improving can become a very good habit, just as staying the same can become the norm. Always look to change things around and keep your body guessing. Keep your programme fresh and you will become a much better athlete full stop!!!

Twitt