Christmas gift idea

Looking for a Christmas present

that is exciting and different?

How about giving a special someone their personalised guide to reaching their fitness/health goals in 2010?!

How?

Metabolic Testing is a breathing test that measures

your fat burning at rest and during exercise

What will this test do for me?

Give you a personalised exercise program that will:

• Give you exact intensity, frequency and type of exercise suitable for your fitness goals
  
• Make you burn fat faster
  
• Optimise your energy levels
  
• Improve your health and stamina
  
• Build muscle tone
  
• Improve endurance and performance
  

Testimonials:

"I struggled with bulimia for much of my teenage years, though I had won the battle with my eating disorder I struggled with losing weight after the birth of my daughter. I ate well and went to the gym five days a week but failed to lose any weight. I also had a real desire to start running but could not manage to run more than one kilometre. After undergoing the Metabolic Testing I discovered that I did not lose weight easily as my metabolism had been affected by my eating disorder. After undergoing the program I lost 8kg (in three months) and can now easily run 10km. I plan to compete in a half marathon next year. I am happy and healthy!" – Tina B.

"Metabolic Testing is a winner! Thanks Mark, the interval training is producing some great results. (Recently; 1^st Qld Criterium Champs and 1^st Tour Scenic Rim, Cat 3, 1^st Qld Road Race Champs, 1^st Qld Team Time Trial Champs, Qld Masters Cyclist Of The Year Award). The Heart Rate Zones have taken all the guess work out of my training and racing. I have also noticed good improvements with my carbohydrate stores as I have more energy at the end of the race when it counts! Metabolic Testing is the best thing I have done to provide the structure that was missing in my training. Thanks for your help and support. –David B.

You can buy a Christmas Voucher at Physiologic

Or call 55 787 155 for more information

Goal Setting Part 3 – Goal Setting and Sports Performance

Regardless of what level of sport you participate in, setting goals will help you in so many ways. Professional, elite athletes with strong coaching and support networks have the opportunity to undertake comprehensive, thorough goal setting processes that contribute greatly to their ultimate success. But it's not just for the pros, goal setting is great for anyone!

Achieving goals is good for our souls!

You know the buzz you get from achieving any goal. It brings a sense of victory, improved self-confidence, and further increases motivation. Achieving goals makes you feel good about yourself and that is a very healthy way to be. Beyond the physical benefits, participating in sport at any level gives you the opportunity to be regularly achieving goals and continually feel good about yourself. By formalising your goal setting processes you stand to benefit the most, so put some thought into the process, write down your goals and display them somewhere that you will see them everyday.

Map out your path to success

Depending on your level, major goals may range from finishing a fun run to breaking records. Whatever this may be, the simple fact is that if you haven't achieved certain short term goals along the way you are unlikely to achieve your major goal. So when you know your major goals then you can develop short term goals to create a pathway leading you to success.

Focus more on training and performance goals than outcome or results goals. Results depend on the performances of others which is out of your control. You have much greater control over your training and performance and if you achieve these goals the results will come. Use these goals to keep you motivated and focused on what you need to do daily or weekly to eventually achieve what you set out to achieve.

Realistic goals regularly revised

Set challenging but realistic goals that give you that opportunity to experience those small victories that improve your self-confidence. Be prepared to revise your goals if things aren't going according to plan as pushing on regardless may create more trouble than it is worth, especially if injuries crop up. At the same time if things are going better than expected, raise the bar, you may be capable of more than you thought you were.

At the same time don't be afraid to be bold and set big long term goals. If you don't make your dreams your goals then they will probably only ever be dreams.

Get into it

If you are serious about your performance then all your training sessions should have goals as clear objectives of what you need to achieve in that session. If you are just in it to stay healthy and have fun then make sure you always have a goal ahead to keep you living that healthy lifestyle. By continually setting and achieving sporting goals you are more likely to live longer, happier and healthier.

Also see Goals Setting Part 1 and Goal Setting Part 2 - Goal Setting and Weight Management

Train with Purpose
Race with Passion
Finish with Pride

Goal Setting Part 2 - Goal Setting in Weight Management

Goal setting is an essential part of any weight management program. Really, until you have undertaken a thorough goal setting process, you are just taking a 'hit and hope' approach and your weight management program is unlikely to be anywhere near as effective as it could be. As this is part 2 in the goal setting series you should make sure you are familiar with what has been said earlier by clicking on Goal Setting Part 1.

Most people I speak to for the first time either haven't set any particular goal, or they tell me something like " I want to lose 10kg in 2 months" or "I want to be a size 6". If you consider what you want to achieve from the goal setting process you will see that goals relating to your body weight are actually the LEAST important of all. If you only have body weight goals you are destined for disappointment and failure. I would go so far as to say that most people are best off leaving body weight goals out of the process altogether.

Use Action Based Goals

Concentrate more on short term goals that focus on the actions you need to take to bring about a healthier lifestyle. Do this and you will wind up at a healthy weight for you. A goal such as walking for 30 minutes each day holds far greater purpose than a goal of losing 10kg in 2 months. If you are consistently achieving your action based goals then your weight goals will just happen.

Set Realistic Goals

Another problem with using weight based goals is that many people set completely unrealistic targets. Your ability to reach weight based goals is dependent on so many variables that it becomes difficult to be specific with these:

• Your overall metabolic rate and the rate at which you burn fat at rest and during exercise. Obviously a person that burns fat fast is going to reach a fat loss target faster than a slow fat burner.
  
• Your starting weight. While you do hear stories of massively overweight people shedding many kilos in a short space of time, it is totally unrealistic for a person who is just 10 kilos overweight to think they are going to do the same.
  
• Your metabolic response to the training that you do. As your metabolism shifts and changes on a weight management program it is inevitable that your weight will plateau for periods and the initial increases in muscle mass that occur may even see your weight increase. These issues play havoc with the minds of people who set weight based goals. Those of you that are obsessed with looking at the scales every day should have a goal of not stepping on the scales for several weeks!
  

However you can easily set realistic action based goals such as exercising for a total of 1 hour per day. Setting realistic action goals means setting lifestyle goals that you know you can achieve. Start off small and continually progress these goals to enable yourself to get more and more out of your program. Be very specific with these goals, write them down and tick them off each day as you achieve them.

Phrase Your Goals Positively

When you write down your goals make them more about things you will do rather than things you won't do. For example rather than writing "I will avoid fatty fast food at lunch this week" write "I will enjoy a healthy, packed lunch each day this week" You can even be more specific and say exactly what you will have for lunch each day but whatever you do phrase it positively. Positively phrased goals become instructions that you happily follow whereas negatively phrased goals become rules that you resent sticking to.

Set Bigger Event Goals

Give greater purpose to your short term lifestyle goals by entering fun runs/walks or other activities that require preparation. Then your program becomes more than just about losing weight and you give yourself more opportunities to do things that make you feel great about yourself. If you focus your goals more on achieving these milestones, then the weight management stuff will take care of itself with far less stress and anxiety.

5 Goals For Weight Management

1. Spend 10 minutes each day filling out a food and exercise diary. We continually see the people who do this have much more success than those who don't.
   
2. Exercise for 30 minutes per day in your optimal fat burning heart rate range. Those who have had a metabolic test have the advantage of knowing exactly what this is so use your test results wisely.
   
3. Prepare your own lunches/dinners 5 or 6 days per week from fresh ingredients that you know are healthy.
   
4. Walk/cycle to work so many days per week or park your car far enough away that you have a decent walk.
   
5. Take the stairs rather than lifts and elevators when you are at work or out shopping.
   

When you achieve your bigger goals be sure to celebrate them. Rather than celebrating with a food reward treat yourself to an experience such as a massage or a weekend away.

Also see Goals Setting Part 1 and Goal Setting Part 3 - Goals Setting For Sports Performance (still to come)

Goal Setting Part 1

Goal setting is an extremely powerful tool when applied in both weight management and sports performance. This is not a trivial process that you do a half-hearted job of. Effective goal setting is a continual process that will drastically increase the likelihood of you achieving the outcome you desire.

Effective goal setting is NOT simply a case of saying "I want to lose 10kg this summer" or "I want to win the Gold Coast Marathon". If you want success you will need to apply your goal setting more thoughtfully and this means considering the PURPOSE of the process.

The Purpose of Setting Goals:

• Keep you motivated and focused.
• Enable you to feel a sense of achievement.
• Monitor your progress and the effectiveness of your strategy.
• Provide you with a step by step set of objectives so that you can train with purpose.
  
• Make a commitment to yourself.

With these things in mind you can set about constructing your goals more effectively. Of course you need your long term goals as these will dictate what you do in the short term. However it is your short term goals that require the most focus as these form the stepping stones that will take you where you want to go.

Planning is the key, when you know your long term goal then you can determine what short term goals will form your plan of action. If you can't think of a long term goal, don't let this limit you, start knocking off some challenging short term goals anyway. When planning your goals, using the S.M.A.R.T principle will help you get it right:

S. Specific goals are the most effective. Don't be vague, know exactly what you want to achieve. Simple but challenging short term goals will help form a step by step process.

M. Set measurable goals so that you can monitor your progress and know exactly when you have achieved them.

A. Goals must be attainable so that you stay motivated and experience a continual sense of achievement. Goals also need to be adjustable so as to allow flexibility in the case of unexpected circumstances (eg illness, injury) or when you progress faster than expected.

R. Setting realistic goals is essential, which means having a good understanding of your starting point and what is physically possible. Setting unrealistic goals will either make you lose motivation or employ unhealthy short-cuts. Your short term goals should also be related to your long term goal.

T. Apply time frames to your goals. A certain time frame within which you must reach your goal. These time frames for your short term goals need to take into account your long term goals.

Generally speaking it is best to set positive goals, that is goals that are things you will do as opposed to things that you won't do. Also make sure your goals challenge you.

Most importantly WRITE DOWN YOUR GOALS and place them where you can see them regularly. I've never had a goal on my bathroom mirror that I did not achieve. When you achieve these goals tick them off and celebrate your achievement.

Next post I will discuss goal setting more specifically related to the 2 different areas; weight management and sports performance.

10 Tips For Marathon Day

Congratulations to those of you who are participating this Sunday in one of the Gold Coast Marathon events. Here is a list of metabolic (and not so metabolic) tips for the big day:

1. ENTER! With everything from a 5km walk/run up to the full marathon there is something for almost everyone and it's not too late to enter but you will have to be quick. It's an exciting, motivating and inspiring event to be a part. Not many people are fortunate enough to have an event like this in their home town so make the most of this great opportunity. If you are unable to enter anything, just come down check it out and soak up the good vibes.
   
2. PREPARE before Sunday morning. Trust me; it is easy to get distracted by nerves and excitement on marathon morning. I set all my kit up the night before. Race number on my singlet, timing chip on my shoe and any accessories that I may need all set out on my dining table the night before.
   
3. STICK TO WHAT YOU KNOW. Marathon day is definitely not the time to test out those new flash shoes! Trying things for the first time on marathon day (this includes foods, clothing and running pace/technique) is a recipe for disaster.
   
4. FUEL FUEL FUEL! Whatever you are doing, your body will need fuel. Your needs will be dictated by the length of your event, how fast you are planning to run and how much carbohydrate your body burns while running at that pace. If you run out of carbs you are going to have a very slow finish to your race. Too much or inappropriate fuel and you risk a stomach upset. Depending on how your stomach copes full/half marathoners will benefit from 30-60g of carbs per hour. Hopefully you have tested this out in training. There are so many ideas on what you should eat before and during these events. Ultimately YOU need a good source of carbohydrate that YOU find easy to digest. Make sure you are taking on carbs in the couple of days before also. By the way, don't overdo the fibre or you may find yourself taking a pit stop shortly after the gun goes off. In future if you have concerns about exactly what might be the best nutrition strategy for you, make an appointment with a dietitian to get some expert advice.
   
5. HYDRATION is crucial. Dehydration will adversely affect your performance and can be dangerous for your health. However over-hydrating to a point of hyponataemia can be dangerous also. The Gold Coast Marathon has plenty of drink stations, take sips of water/sports drink at these and listen to your body. For more information on fuel and hydration check out the Sports Dietitians Australia website. Make sure you don't allow yourself to become dehydrated in the days prior to marathon day.
   
6. PACE yourself. When the gun goes off, the adrenaline pumps and it is tempting to take off like a rocket. This is NOT a good race plan. You need to conserve energy throughout the run so keep the excitement in check and maintain a sustainable pace for YOU.
   
7. LUBE UP! In one of my first marathons I experienced chaffing. I can assure you this experience with 15km still to run was extremely unpleasant and will never happen to me again. I apply heaps of vaseline before each marathon, it doesn't feel that great and probably doesn't look to good either but the chaffing is far worse. I never have problems with BLISTERS, but if you do, employ prevention strategies for these also.
   
8. Having SUPPORTERS along the course always gives you a big boost. Encourage friends and family to come down and cheer for you. Give support to other runners also, this makes for an even greater experience for everyone.
   
9. RECOVER sensibly. Make sure you re-hydrate and re-fuel your body ASAP after your race. Studies indicate that taking on protein is also an important part of recovery. If you are sick of water and sports drinks by the end of the race then try some milk to help with re-hydration.
   
10. SMILE for the cameras. You want your finisher's photo to look good don't you.
    

Good Luck. Have a great day.

Welcome to Metabolism Matters - Train With Purpose

Metabolism is a critical factor in both optimal weight management and ability to perform physically. When I use the term 'metabolism' I am referring to the processes in our body relating to the production and use of energy, including how we store the fuel necessary for these processes.

While this may sound all very complicated and highly technical, our aim is to break things down into simple terms and enable you to have much greater control through a better understanding of how your body works. We will also venture into other important areas of weight management and training such as goal setting, motivation and training techniques.

With continual improvement in understanding of human physiology and a growing body of scientific research, much is known now about metabolism and how this relates to weight management and physical performance. Unfortunately we are just saturated with media and marketing hype making it very difficult for people to separate truth from myth. It's fair to say currently that there is a great deal more myth than truth out there.

There is no magic formula. Different metabolic profiles require different weight management practices as well as different training techniques for improving sports performance. The key is in understanding how your metabolism works and then using this understanding to your advantage.

INTERVAL TRAINING FOR CYCLING

 

Your interval sessions are a valuable tool in improving your VO2max and improving your ability to burn fat as a fuel. Improving your ability to burn fat will improve your performance in cycling as it will allow you to conserve your carbohydrate stores. The more carbohydrate you burn at a particular power output, the less time you will be able to maintain that intensity.

 

Carbohydrate stores in the body are very limited, whereas fat stores are plentiful. Whilst it is great to be able to produce a lot of power on the bike, if you are burning carbohydrate too fast then your fuel reserves will run low and the unwanted by-products of carbohydrate metabolism will build up. The end result of this will be that your power output will drop significantly and YOU will drop off the back of the bunch. You will then be forced to finish the ride at a lower heart rate (and power output) where your body can rely more on fat as a fuel. I'm sure you have all experienced this scenario before, I know I have.

 

Worldwide there has been a vast amount of research (good and bad) conducted on the effects of interval training. The interval sessions I prescribe, based on the results of your tests, are derived from the findings that have come from what I consider to be the well conducted research studies. They are in many ways similar to those used by successful athletes around the world. The advantage for you is that your zones have been precisely measured.

 

The research available has definitely shown us that INTENSITY is extremely important in interval sessions. BOTH the intensity of the EFFORT INTERVAL, as well as the intensity of the REST INTERVAL, needs to be considered when planning your interval sessions. It is also important to use a variety of interval sessions to enhance the physiological effects of training. If you continually use the same interval session you will reach a plateau.

 

With regard to intensity it is important to consider the following:

 

• EFFORT INTERVAL: should be done at the highest intensity that you can sustain for that time. By the end of the time period you should be exhausted and unable to maintain that intensity any longer.
  
• REST INTERVAL: it is important to get your heart rate back into your prescribed zone as quickly as possible. Then you maintain your heart rate in that zone for the remainder of the rest period. The rest period may seem long but this is necessary to enable you to perform better during the EFFORT INTERVAL and optimise the physiological response to your interval training.
  

 

Do some of your intervals on hills and some on the flat, or if you are using a windtrainer vary the resistance. Concentrate also on good technique and ensure that you maintain good timing with muscle activation using all the appropriate muscle groups. If you are also a runner then do some of your intervals running. Generally you will find you can get your heart rate up faster and higher with running and it is another great way to add some variety.

 

How Does Interval Training Help Weight Loss?

Generally people want to lose weight for two main reasons; to feel better (improved health) and to look better. Given this, more than wanting to lose weight, it is actually losing fat that will really give them the results they are after.

Your ability to lose fat is dependent on your body's ability to burn fat. Your body stores fat and carbohydrate to ensure that it has an adequate fuel supply to meet the energy needs of the cell processes at rest and during exercise. Due mainly to a combination of genetic and lifestyle factors we all store and burn fat differently. Some dietary and lifestyle habits result in slower fat burning while others result in faster fat burning. Whoever we are it is possible to train our body to burn fat faster.

For starters, just simply exercising at a moderate intensity will increase the rate at which a person's body burns fat. However, science has taught us that we can improve our fat burning ability much faster by using Interval Training. Would you like to increase the amount of fat you burn per minute of exercise and not just that, but also increase the amount of fat you burn while you are resting? Well, you can!

Interval Training involves switching between high and low intensities in the one workout. One example of an interval session on an exercise bike, after a 5 minute warm up, is:

1 minute increased resistance and pedal rate (working near your max)

4 minutes decreased resistance, easy, letting heart rate come right down

Repeat 5 times

This adds up to a total of 30 minutes workout. Studies have shown that when interval training is done correctly, just a few times a week, there are measurable increases in a person's ability to burn fat in just 2 weeks!

Of course any weight loss (or fat loss) program needs to include lower intensity fat burning exercise as well as other lifestyle adjustments, including getting adequate nutrition. However, by also including Interval Training you can increase the amount of fat you burn every minute of the day.