I’m The First Guinea Pig off the rank…. Nervous!
Monthly Archive for July, 2011
http://www.youtube.com/watch?v=axrywDP9Ii0
Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centres. Dopamine also helps regulate movement and emotional responses, and it enables us not only to see rewards, but to take action to move toward them.
When you have enough dopamine in your body, you will feel pleasure, euphoria, have appetite control and increased clarity and focus. If you don’t have enough dopamine in your system, you can be prone to feelings of depression, worthlessness, have cravings and compulsions, and an inability to pay attention.
- Eat foods that increase levels of dopamine. Many sources of food contain the ingredient tyrosine, including bananas, avocados, almonds and pumpkin seeds. Foods rich in antioxidants, such as fruits and vegetables, also boost your dopamine levels. Chicken, eggs and other protein-rich foods help raise the levels of dopamine and serotonin, both contributors to depression.
- Avoid refined foods and foods with sugar, saturated fats and cholesterol. These foods can interfere with brain function and reduce levels of dopamine in your body.
- Chase the runners high with dopamine and endorphins.
Sometimes the reward is not immediate sometimes the lesson is the journey that’s life……Sometimes it is the pursuit of happiness that keeps us happy. Sometimes the enemy is just cream buns and donuts; thick shake and a can of coke (see video). The key is there has to be a goal to keep your eye on the prize. There is not always a reward such as fluffiness, pats on the back and cheap praise during every workout (or work day). Sometimes its waking up to train at Currimundi beach in 4 degree’s temperature with the moon still out and a personal trainer has the hide to ask “How are you this morning?”. In the words of Robert Saplosky “The thrill is sometimes in the chase” (I will attach his video on Dopamine it is a cracker).
When you watch his video please don’t think I’m referring to us all as monkeys … Quite the contrary. It is the differences of goal orientation and our pursuit of GOALS which makes us HUMAN. The key in training and the reason why I mix up my personal training sessions is the word “MAYBE”.
Maybe: (You have to watch his video)
- You’ll beat your time with this 2nd circuit maybe not
- Maybe I will make a big deal about the result of this session maybe I won’t
- Maybe we’ll hit the rower for 1 x 500m for pace maybe we will do 4???
The MOST important key is the culture you create for yourself with training (etc). Not the culture I create. Why because I as the trainer can only guide you in what I think is the best direction. The rest is up to YOU.
Do YOU create a culture of disappointment or a culture of HIGH POSITIVE MOTIVATION with consistency.
The prize is yours ….
It’s individually and unique to you. The key is working out your reason for training and the results will follow…..
Clarify and quantify - We could go anywhere with this statement and for many it rings alarm bells like calorie counting and measuring of foods, but settle petal that’s not what I mean….. The reasons why many people don’t reach their desired fat loss goal’s is because of the following;
- they don’t have a clear outcome and focus on restriction instead of positive choices
- they make the changes too drastic (cabbage leaf diet)
- they don’t have enough purpose and drive behind their outcome
The one that stands out for me is the former “they don’t have enough purpose and drive behind their outcome”. This came very apparent to me personally over the training lead up to Kokoda I had clients that had trained with me for almost 3 years with mixed results. Dangle the carrot of Kokoda and the challenge was set a defined outcome measured on fitness and achievement; and so the results followed. You have to have a PURPOPSE as motivation waivers, “I don’t care who you are!”.
You have to set the road map and yes quantify (measuring of food) is essential (initially). By measuring of food I don’t just mean scales I also mean things like portion distortion (using a smaller plate to trick the old brain) and teaching yourself fullness. Fullness is making sure you are always hydrated and also allowing 20 minutes for digestion.
Also clarify seek education on what makes up good foods I’ve attached a picture to remind everyone the basis of good eating and plan to convince you over the coming days why healthy choices with goal orientation are the way to go for longevity and quality of life.
Get to it Bridge to Brisbane enthusiasts…….
| 3rd-10th July | 11th-17th July | 18th-24th July | 25th- 31st July | 1st- 7th Aug | 8th-14th Aug | 15th-21st Aug | 22nd-28th Aug | 29th-4th Sept | 5th Sept -Run Day | |
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| Total KM | 10 | 11 | 13 | 13 | 14 | 16 | 19 | 23 | 23 | 12 |
Points:
- Firstly set out a route about 6 km’s distance. This will aid you initially as the run circuit as well as being used in your later runs as a gauge point and MOTIVATOR to your achievements.
- For Caloundra based runners I recommend the 10km foreshore run completed in reverse Moffat beach > heading toward Bells Creek as to mimick the Bridge to Brisbane run.
- Spacing between runs is important initially as to allow the body to recover adequately.
- Try and rope someone in with you, it helps with motivation.
- Aim to train off the treadmill as much as possible (treadmills teach us lazing running and bring on injuries).
- Rest and recovery are essential if you are feeling too much muscle tightness ease back.
- Ensure you stretch at the end of each run; stretching assists recovery; important don’t forget the foam roller (itb roll).
- Want to achieve an even better result please maintain your regular cardiovascular HIIT training within the gym although please insure you use equipment such as rower; x-trainer and bike to reduce over-training and aid cross training.
Week 1 – Map out your 6km guaging run. This week aim to complete 1 x 6km run (fast intensity STOPWATCH please) and an additional 4km run (moderate).
Week 2 – Complete your 6km guadge run. This week complete an additional 5km run.
Week 3 – Add an additional 1km to your 6km run making it 7km. This week complete your 6km circuit but include the following training approach; with this run introduce 15 x 30 second sprint periods (called fartlek training (don’t laugh) spread these out evenly for your 6km distance.
Week 4 – Complete your 7km run again (for time). Complete 2 x 3km runs. With your 3km runs completed 15 x 30 second fartlek bursts. As this week there is no additional km’s please focus even more on your mobility (stretching).
Week 5 – Complete an 8 km distance run this week. Revisit your 6km guadge run.
Week 6 – Complete your 8km run once again for time. This week complete a 5 km run with 15 x 1min fartlek bursts. Also please complete 1 x 3km runs of the same circuit as week 4’s (3km run) at hight intensity pace.
Week 7 – Congratulations this is a big step race distance run of 10km’s to be completed. In addition please complete your guadge run (6km’s) for pace. Also complete 1 x 3km run with 10 x 1min fartlek intervals.
Week 8 – This week is all about preparation please complete an 11km distance run. Plus 2 x 6 km runs; one at pace to gauge progress the other at just moderate pace.
Week 9 – Complete a 12km distance run this week. Complete your 8km distance run again comparing your time recorded from week 6. Also complete 1 x 3km with 10 x 1min fartlek intervals.
Week 10 – Complete your 6km guadge run at the beginning of this week as well as just 1 x 3km with 10 x 1min fartlek intervals. In addition on the Friday complete 1 x 3km run at moderate pace. Congratulations and all the best.