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.