9

Aug

The top 3 things you need to know to set your goals and achieve success.

RevoPT Trainer Jaimie is a long course triathlon competitor and an expert in how to set goals in both the long and short term to ensure that you will be successful.

She is a massive believer in following a process as it has helped her in her journey to become an Ironman athlete who trains with Holistic Endurance.

Jaimie believes that a goal is something that you can’t stop thinking about, something that motivates you every single day to get out of bed every morning to get it done!

We hope you read on and enjoy insight into goal setting and that it spurs you onto bigger things in your own life.

*Don’t miss the awesome bonus offer listed at the bottom of this post!

The three crucial steps in setting your goals.

1. Be a goal digger –

Setting goals helps you paint a clear picture of what you are wanting to achieve. However setting a goal needs to be done in a ‘smart’ way. That way you understand exactly what it is you want to achieve. Determining why you want to achieve a particular goal will be the underlining factor that is going to help keep you accountable, especially when things begin to get tough. Knowing your ‘why’ or ‘purpose’ for doing something can sometimes be tough to figure out, but once you do, your reasoning will be clear from the start of your training allowing you to pursue your goal unimpeded.  This will aid with motivation to ensure youreach your goal. When setting a goal its crucial to keep in mind the following-

Make It Specific: Who, What, Where, When, Why, Which – what exactly is it you want to achieve? Loose the fluff around what you want to do by making it specific. Instead of saying you want to lose weight, say ‘I want to lose 4kg’ Or instead of saying I want to get fit, define to yourself what fit actually means to you? Fit can mean many different things across the board, but if the definition of fit is clear to you then it is personal, therefore you are more likely to chip away at it.

Make it Measurable: From A to B – How can you measure your progress to keep you on track of reaching your goal? When setting a goal we need to have benchmarks during the process to keep us on track. These are generally smaller milestones which contribute to the end goal. For example, if your goal is to run a marathon, you might enter in a 5km or 10km and then onto a 21km fun run as part of training plan and progress.

Make It Achievable: How – Ensure your goal is reasonable, don’t set the standard so far out of reach that you begin to put too much pressure on yourself to get it done in such a short amount of time. Also give yourself credit, don’t set the standard to low for yourself so that it’s a walk in the park. Find that sweet spot.

Be Realistic: Worthwhile – Is this goal worthwhile doing for you? How are you going to feel after completing it? Making sure this goal is consistent with other factors in your life that will help support your short and long term plans. This part of your goal planning ties in perfectly with your ‘why’!

Be Timely: When – When do you want to have this goal achieved by? Make this concrete! Is it something that can be achieved within a week, month, year? Ensure you have given yourself sufficient time to do it but not also not cutting yourself to short with an unrealistic time frame.

2. Find your tribe –

‘Find your tribe and love them hard’ This is a very important when setting goals. By surrounding yourself with people who will help you achieve your goals or have the same interest as you will naturally lift you up and encourage you to keep on track. They are the people you can go to if things are getting tough, they will help push you in the right direction.

Like they say, you become more like the 5 people you spend the most time around. So surround yourself with the people who you want to be like. Then work your butt off.

Your goal will dictate your tribe. Some examples of people you may need in your tribe and how to find them include;

– Tell the world your goal; lets be honest the more people who know your goals the better. Having the support from family, friends, colleges is going to make the journey more successful. And you may even get people join you!

– Seeking a professional; having an expert in the field is going to accelerate the process. Having someone look over what you are doing is going to avoid a lot of the trial and error. Find someone who has already made the mistakes so you won’t need to. This also creates another layer of accountability when you have someone who is putting in just as much work into the equation as you are. They’ll help to keep you honest.

3. Every day may not be good, but there is something good in every day –

Lets be real here, as much as we would love to have the greatest day EVERY day, there are going to be sessions, or times, or moments, days, or nights, even weeks (if we let it) where stuff just gets in the way. Where our plan of attack to crush our goals start to crumble. But hey, that’s just life, things happen that are completely out of our control. But what we do have control of is how we deal with it. Changing the way we see something can completely change our behaviour and emotion attached to our goal.

For example – work is really stressful and you miss multiple sessions that you have scheduled for the week. This can be frustrating as you are trying to make positive changes in your life. Instead of getting upset or frustrated about it, accept that work is busy, but because you missed the class, always keep a pair of runners in the car and put them on and get out the door for a 20min walk instead before you get home. It may not be a class at here at RevoPT, but at least you got out for a walk in the fresh air instead. You’ll feel much better than if you had done nothing at all. Plan the following day out so you are as prepared as possible and are able to leave work on time to get to the next class.

When things begin to really start to get tough, you may even begin to be questioning yourself. During this time it is really important to look back at your original goal and the reason ‘why’ you want to achieve it. What was the purpose of this goal. If the why is strong enough it will motivate you to keep on going and give you the strength to push these obstacles aside!

RevoPT Trainer: Jaimie-Lee Brown

For Jaimie-Lee, being fit is about finding balance. Having goals is great, but Jamie-Lee believes that health comes from more than PB’s and strict diets. It comes from training hard and resting well, making time for work and play and enjoying nutritious foods and naughty ones.

Growing up, Jaimie-Lee was never a keen runner and struggled to get through 5km. Now, she runs Marathons and competes in Triathlons.

Exercise has changed Jamie-Lee’s life. After spending years helping others find their best-self, she took the time to find her own and believes that’s a feeling everyone deserves.

You can learn a little more about Jaimie on her full personal trainer profile on our website here: revo.pt/jaimieleebrown

FREE GOAL SETTING COACHING

Reply directly to this email to request your FREE Goal setting appointment with Jaimie-Lee.

Jaimie will break down where you are at the moment and help you to develop a plane to help to get to where you need to be.

Don’t miss this opportunity to kick off your fitness journey with help from one of the best in the business.

We look forward to hearing from you.

4

Aug

Why I chose RevoPT – Cedric R – Hybrid Performance

Our Hybrid Performance program helps endurance athletes break through their barriers in performance and bullet proof their bodies to stay injury free.

“I’d plateaued with my running and this is what’s pushed me to that next level. I’ve pushed through that plateau now and every week now I’m hitting new PB’s and my performance is increasing week by week.”

“Particularly in my speed sessions I’m able to maintain better running form towards the end of my sessions and my hamstring tightness is never an issue anymore.”
– Cedric R

Tag an endurance athlete that needs to build strength to transfer to their endurance training and improve their performance.

Read more about our Hybrid Performance program with Endurance Specialist Strength and Conditioning Coach Jaimie Lee Brown​ here:
revo.pt/hybridperformance

27

Jul

27

The 5 exercises you MUST being doing if you want to be an injury free runner.

Strength Training for endurance athletes is a must.

Here at RevoPT we have a HUGE focus on Strength Training for endurance athletes, from runners, to cyclists and triathletes.

So often we are hear stories or meet clients who have battled through an ongoing injury while doing the one thing they love most.

Why? Because injury occurs when your body’s mechanics is out of alignment. How does your body become out of alignment? When we repeatedly use the same muscles and movement patterns over and over again we cause wear and tear not only on our muscles but the tendons, ligaments, joints and bones required for that movement pattern. This kind of damage leads to pain and inflammation which over time can lead to loss of function or in fact further injury and decreased performance.

We believe endurance athletes need to have strong, ridged and robust bodies to bullet proof them from injury so that they can enjoy more of what makes them happy. How do we manage all of that? Through a structured strength training program which takes into consideration current training volume, mobility, load, sets and reps and race schedule. When this is done correctly and at the right times throughout your training program, resistance training can enhance your performance as well and helping you prevent injury.

One of the most common questions we are asked is exactly what exercises you should be doing to keep your body strong and avoid the break down of muscle tissue and reduction in range of motion long term endurance training can cause?

Below is an outline of our top 5 exercises to help create balanced, bulletproof bodies. Performing exercises which target multiple muscles groups and joints helps enable more recruitment throughout the movement.

As with all programming there should never be a one size fits all approach, so please reach out if you’re looking to have something customised specifically for you.

Keep reading below for our individualised online programming options that we can use to come up with something 100% customised for you.

1. The Squat

Why you should include the Squat

– Improve knee stability; strengthening the muscles around the knee will help keep knee in alignment, while also strengthening the ligaments around the joint to provide further stability. Building up the muscle around the knee will help contribute to the prevention of knee damage due to wear and tear.

– Increase power; performing squats will increase strength within your legs, therefore when running it will allow you to run faster on flats and faster up hill

– Greater body awareness; unfortunately running injuries generally occur when we become fatigued and our form begins to change. Practicing squats helps to identify the feeling of incorrect technique and improve our proprioception. It might be the knees collapsing inwards, similar to when we are running under fatigue or if the chest is dropping too far forward.

Having a good sense of body awareness while squatting can help correct these habits that occur while out running.

2. Deadlift

Why you should include the Deadlift (hip hinge)

– Forward lean; learning the technique of the hip hinge transfers across to your running stride as it helps strengthen the glutes and hamstrings. The hinging motion helps to create a strong hip drive to propel us forward

– Balancing the body; high volumes of running per week puts a great deal of load through the front parts of the body i.e. quads, knees, hip flexors, this can cause an imbalance from the front to the back of the body. The hip hinge movement primarily uses the hamstring, glutes and back therefore creating symmetry throughout the body.

3. Pallof Press

Why you should include the Pallof Press

– Increase core strength; the pallof press targets the whole core while also including working the shoulders and hips

– Functional; the purpose of the pallof press is to develop core strength directly transferrable to running. Unlike some abdominal exercises it trains the core to it’s true primary function – to act as a stabiliser connecting the upper and the lower body when moving.

4. The Kettlebell

Why you should include kettlebell swing

– Hip extension; the kettlebell swing reinforces hip extension within movement, greater power can be created during this moment

– Explosive; the movement involves quick and explosive movements which increases heart rate, muscle strength and power, core and posture activation.

– Unlike other power based movements which can cause additional stress to a runners joints the kettle swing is a relatively low impact movement

5. The TRX Row

Why you should include TRX Row

– Improves posture; towards the end of your session is generally when the posture can change, we begin to lose our form under fatigue.

The TRX Row helps strengthen the upper back muscles so that when we become to the end of the run we have the strength to keep form throughout the whole session, finishing looking and feeling strong.

If you’re really wanting to take your strength training as an endurance athlete to the next level we want to help you.

We run three dedicated Strength Training sessions each and every week specifically for endurance athletes, mostly runners.

In these sessions I guides athletes through a specialised and individualised program that will help you to bullet proof your body and prepared you for the rigours of endurance training and competition.

This is crucial if you’re a runner, triathlete or cyclist that is wanting to stay in one piece.

Is South Melbourne to hard for you to get to on a regular basis? Are you not from Melbourne?

We’ve got you!

We now offer online programming just for people like you.

As the endurance specialist from RevoPT I look forward to hearing form you and helping you to stay injury free and perform better.

– Jaimie-Lee Brown

18

Jul

5

Jul

Strategies for Improving Exercise Motivation

 

In our fitness journey which is very much like life we face many upsides and downsides. These moments can be driven by outside influences, intern changing our mental state and as a result we find ourselves putting things off or deferring them.

If this becomes a habit we could find ourselves inactive and in a cycle that becomes very hard to break.  I’ve seen this over the years coaching and training many age groups and people so I wanted to share with your some strategies to overcome these barriers and help you get on the right path with your training.

Goal Setting  

Set yourself a goal work on a timeline easiest way is then work with a plan and try to execute accordingly. Your goal can be a simple task eg be able to do fifty push ups and daily increase if your number of repetitions can aid to get you there.

Partner Training 

Find a training partner so as to work as a team within yourselves to keep each other motivated as you are less likely to not train if you feel like you are letting someone else down. With your partner you can have a forfeit system for example if one doesn’t make a training session they have to donate to charity or be a physical task that you both despise like burgers.

Event Registration 

By registering for an event e.g. a Fun Run this assists in going for the goal and unite an easy way to find a partner or a group to work in with to achieving this particular goal. Training for an event like Spartan or Tuff Mudder, Color Run as these will have specific timelines in which to work towards.

Incidental Training

Examples of a simple way to assist ourselves to keep moving could be to walk or cycle to work or alternatively if we drive or use transportation then do part of your journey walking eg get off two stops earlier on the train to travel some of the journey being a bit more active.  Take the stairs instead of the lift or even go for walks at lunchtime or walk the dog etc.

Create an Event 

Create an event around you and your friend or work colleagues eg the last Sunday of the month you go to the 1000 steps this could start with two people and then expand as you go along. Also run a mini boot camp like going to the local park and you have to set up circuits again if this becomes an annual event it will build up or just go to the park and play a game of frisbee or a soccer match

8/ 12 week Body Challenge 

An event like this can really assist in covering a lot of the ideas stated before which can be the event, partner training, goal setting utilizing a clothing item that may want to wear again at the end of the event or a brand new purchase as a reward for achieving a goal.  Make sure to measure and weigh yourself at the beginning possibly half way through and definitely at the end of this cycle as this generally will help you see the progress as you go along.

Join a Team

Join a team sport which could be just once a week as this may then inspire you to make additional changes to do more activity to support your role within the team. sports you could take up for example mixed netball, indoor soccer, trampolining ( Bounce ), touch rugby, soccer, afl.

Summary

These are a few strategies that can assist us in changing our mindset and inert assisting us to stay motivated to ultimately keep moving we only need to take very small steps to reach our long term goals if we can find ways to utilize some of these suggestions over the winter months ahead we will find it much easier to sustain over the Autumn and Summer months ahead.