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Falling Short, and Moving Forward

When you are in the habit of regularly setting goals for yourself there is bound to come a time where you will fall short of achieving that which you set for yourself.

This happened to me on Sunday.

It's different to flat out not achieving a goal that you set for yourself.  In this instance I am talking about a situation where you have achieved the endpoint but you have an internal sense of opportunity missed.  You possibly even feel a bit guilty for indulging in that disappointment.

Don't get me wrong here, I am really proud of my actual achievement and the fact I did knock nearly 8 minutes off my previous marathon time.  I am not about to go and cry in the corner and feel sorry for myself.  Sticking your head in the sand and not owning the result is the worst thing that you can do when you don't quite clear the bar you have set for yourself.

I had set my bar really high.

How do we handle a situation where we have fallen short of our goal?  The following steps can be applied to any goal you have set for yourself in any area of your life.  The key focus is continual learning and self evaluation.

Own it.  There is no point sticking your head in the sand, making excuses or blaming others.  You are a grown up after all.  Chalk it up as a learning experience and kick your own ass right back in to action.

Look at what you did well.  We are talking about a situation where you have actually achieved something.  It might not have ticked all of the boxes but you have still had a win.  Take a moment to reflect on the positives and write them down.

Consider what you might have done differently.  Something hasn’t gone according to plan for whatever reason.  What things can you identify that you would have changed if you could go back and do them again.  Include factors that you might have been unable to control.  Identifying these things helps you to build your new action plan.

Set yourself a new goal.  Whether it is similar to the goal you have just achieved or something completely different it is important to keep setting yourself new goals both big and small, short and long term.  This will help to keep you growing and learning. 

Create an action plan.  Use the things you have learned and build them in to your action plan for achieving that new goal.  Whether your new goal is similar or totally different there will be things you have learned from this experience that can be applied to new and different situations.

Whether it’s with a piece of paper or by running through the steps mentally I undertake this little process regularly and apply it to most areas of my life.  It really helps me to maintain a positive outlook and to keep moving forward.  I’ve already been through the process to analyse my performance last Sunday and will apply what I learned to the other similar goals I have already set for myself this year. 

Katrina shared this wonderful post about perception, reality and the power of positive thinking earlier in the 

week, pop over and have a read.  I think that it compliments this process of self evaluation perfectly.  She talks about putting positive energy in to the things you can control and not letting the stuff beyond your control weigh you down.  Such an important perspective to keep in mind when you start down the could’ve, would’ve, should’ve path.

How are you tracking with the goals you set for yourself in 2013?  Have you experienced the disappointment that sometimes comes when you feel that you have fallen short of your own goal?

Tatum xx 

5 HIIT Ideas for you to Try.

HIIT, otherwise known as high intensity interval training is essentially where you perform a series of exercises, or the same exercise repeatedly, with short breaks in between each set or sprint.

For the time you are exercising you push yourself close to your limit then use the short breaks in between to recover a little bit.  Each set or sprint gets harder to complete.

HIIT is fantastic for improving your cardiovascular fitness.  It can be done pretty much anywhere with limited or no equipment at all.  Best of all you can do it inside or outside, daytime or nighttime and you definitely don't need a gym!

Start by warming up, go for a light jog, run on the spot or jump rope for 5 minutes.

• Head to the park with the kids, choose one that has a good area for running.  Run as fast as you can for your chosen distance and walk back then repeat.  Set yourself a number of repetitions or a time limit.  Get the kids to race you for an extra challenge and easy bedtime ;) 

• Find a nice hill to run up.  I have a great inclined pathway near me that I use regularly for interval training.  Run up as fast as you can for as long as you can then walk back down.  Again, set yourself a number of repetitions or a time limit.  Challenge yourself by trying to get an extra repetition each time.

• Grab a skipping rope.  Skipping is great cardio, you use most of your muscles when you are skipping.  Make sure that you are engaging your core and skip for a minute or two at a time alternating with 30 seconds rest.  Your skipping will improve with time until you are skipping like you did when you are a kid.  I was a very uncoordinated skipper but plenty of practice sorted me out.  When you buy your skipping rope make sure that you get the length that is right for you and at that the weight works well for you.  You can buy them from the Heart Foundation here.

• That treadmill or exercise bike you have collecting dust in the corner is useful for HIIT too.  Use the same principle again go fast then slow down and rest.  On stationary equipment you can play with things like incline and tension to make it harder too.

• Visit YouTube to search for a multitude of HIIT workouts or just go straight to Fitness Blender for a really great selection of training videos.

HIIT sessions are not my favourite (I definitely get my biggest cases of the CBF's where it is concerned lol) but I do love the feeling when I am done and know how important it is for my overall fitness.  I do about 3 HIIT sessions a week.  My weapon of choice are kettlebells but they take time to learn to use properly. 

I also enjoy doing incline sprints and will do intervals on the treadmill or cross trainer at the gym 'if I have to' and probably groan and roll my eyes about it ;)

How about you?  Is HIIT something you have tried or might give a go now?  What did you think?  Do you love the exercise afterglow that you get from it or can't get past the 'I think I'm going to die' feeling?  What is your favourite HIIT routine?

HIIT is definitely not something to over think.  If you start reading about it around the internet you will come across a bunch of contradictory messages about whether it is something worth doing.  What is important to focus on is that you are raising your heart rate, improving your cardiovascular fitness and burning a few calories to boot. 

Don't worry about fat burning zones and all that jazz, set aside an amount of time that works for you and go for it.  Just focus on getting it done, enjoying the buzz and making small improvements each time!

Tatum xx

The Truth About Protein

No matter what your goals are as far as weight management are concerned you would have heard or read some sort of story about protein.

Proteins are the building blocks of our bodies.  Just like carbohydrates and fats they are essential for our body to maintain function.  There are a number of high protein, low carbohydrate ‘diets’ around and as a result there is an overwhelming amount of misinformation that has ended up floating around. 

It is not uncommon for people to think that the ‘healthy food’ pyramid is a bit skewed and that we should be switching some of our serves of cereals and grains for extra serves of ‘protein based’ foods like meat and eggs.  In reality, that actually isn’t true.  Here I have broken things down for you a bit and present some of the facts so that you can make a more informed decision about whether you actually do need more protein.

My overriding statement about all macronutrients (protein, fats and carbohydrates) is that the quality and quantity (in terms of portion size) are the most important factors to be considering.  Understanding appropriate portion sizes is a major key to long term weight management.  It is something I will go into some detail about during Kitchen Bootcamp and will certainly touch on it from time to time here.

There are a number of reasons that protein is useful for weight management, the main ones being:

• Approximately 40% of the calories consumed will be used in breaking down the protein for use throughout the body.
• Because it takes longer to digest it is more satiating than carbohydrates can be, ie that means it leaves you feeling fuller for longer.
• Proteins are generally not used as an energy source so they aren’t broken down and stored as fats in the way that carbohydrates are.

That last fact is important when you think about what your daily nutrient intake is made up of as a whole.  You need carbohydrates for energy.  If your body is carbohydrate depleted, it will create energy using protein as fuel, but that is not an ideal long term scenario and a subject for another day, I’m not feeling that scientifically inclined tonight ;)  However, it does explain why a diet really high in protein and very low in carbohydrates (irrespective of quality) will most likely leave you feeling pretty tired and run down (hello pasta & bread cravings leading to ‘comfort eating’).

Let’s consider how much protein you really do need each day.

There is a recommended range for daily protein consumption dependant on your level of activity and goals around fat loss and muscle building.  If you are looking to lose fat, it is actually easier to concentrate on that fact in the first instance and forget any bullshit you might have heard about muscle catabolism, another topic for another day. 

If you don’t have a protein supplement immediately after a workout, or you exercise for more than 45 minutes your muscle will not start to eat it itself.  Your body likes fat a whole lot better for generating energy.  I promise.  Muscle building and protein uptake is yet another topic for another day.  Today is about the basics.

The average person on the street requires 1.0-1.2g/kg protein each day.  Let’s use me as an example.

• I weigh 60kg, that means 60-72g protein/day
• However, because my training load is pretty high I could push it up to 1.5g/kg (90g)
• If I was training to be a figure athlete (aka bodybuilder) I would be looking at 1.5-1.7g/kg protein each day (90-132g).  These information is consistent across a range of sources that I have researched. 

1.2g/kg is a good average for anyone who is not an athlete and regardless of their body type and irrespective of their weight management goals.

There is no evidence to suggest that not eating your full protein quota each day is a problem.  However, high amounts of protein each day (greater than 2.0g/kg) can, over time, place excess load on the kidneys leading to kidney disease and is also a cause of weakened bones due calcium being excreted in urine.

Consuming protein immediately after exercise enhances muscle uptake and retention of amino acids helping repair and build muscle.  That is the truth.  This process works best when the protein is combined with a carbohydrate.  Whilst protein powders are convenient I’d rather have a smoothie made with banana, milk and wheat germ accompanied by a hardboiled egg because I know exactly what I am putting in my body.  Protein supplements are sold to you by marketing something to you that you don’t actually need, complete with all the chemicals that give them flavour, shelf life and mix-a-bility.

Here is the bit that might surprise you.  The food pyramid is actually spot on.  When you look at the recommended number of serves in each food bracket and multiply that by appropriate serving sizes then, depending on your choices, your daily protein intake probably sits neatly in the 1.0-1.2g/kg bracket. 

Between our recommended 2-3 serves of dairy and 1-1½ serves of meat/poultry/eggs/fish we get the bulk of our protein requirement.  Supplement that with the significant protein contribution of you 4-6 serves from cereals and grains department and a bit more extra thrown in by the 4-7 serves of vegetables/legumes and you are seriously all over your daily protein need.  No extra meat or supplementation required.

Sure, some foods are better sources than others and for vegetarians there is the complication of not all plant based proteins being complete, but as long as you are choosing a variety of foods over the course of time and eating them in appropriate portion sizes then you can be assured you are getting all the protein you need.

What do you think?  Are you getting enough protein in your diet?  Does it make you rethink that expensive tub of protein powder?

Tatum xx

New to Running? Come Run With Me

As you have probably figured out I am a runner.  My current training program is in its end stages in the lead up to the Gold Coast Marathon, it's just over five weeks away.  If you are looking to get fit, loose weight or  just to clear your head space running is one of the best things you can do.

However, because running has a high impact on your joints there are a few things that you should consider before you start or resume running after a long break.

Yesterday I posted over at Hummingbird’s Song about nutrition for endurance running but today I am taking it back a few steps with some advice for starting a new running program.

• Consult a medical professional to ensure that you have no underlying health issues, this is essential before embarking on any new health or weight loss program.

• Visit a shoe store that specialises in running.  The right shoes for you to exercise in are individual to you, don’t chose shoes for running based on a recommendation from a friend or the colour.  Starting a running program in the wrong type of shoes for you can, very quickly, lead to injury.

• When you buy your shoes the $30 socks are worth the investment.  Lightfeet are my favourite, but at $30-$35/a pair they aren’t in everyone’s budget, The Nike Elite and DriFit socks are pretty good to and come in at less than half the price but Lightfeet are the bomb.

• Set yourself a goal.  To help keep you notching up the kms it is worth setting yourself a goal.  Running is experiencing some pretty good growth at the moment so you can probably find a fun run or two every month for the rest of the year in your capital city.  If you are Adelaide based the City-Bay in September is the biggest with many similar events held in the other capital cities throughout August, September and October.

• Plan your runs in your diary like appointments.  This is worth doing for any kind of training.  Once you have written it down it is much more likely to happen.  Like crossing something off a to do list it is so satisfying to give it a big tick.

• Use a treadmill as a last resort.  Running on a treadmill uses the muscles in your legs differently to when you are running on the road.  Once you are out on the road you have to get home so you are much less likely to talk yourself out of going further because you can’t be bothered, it is also much less boring to be out in the fresh air.

• When you start running I recommend running until you can’t run anymore and then walking.  Start running again if you feel up to it but rather than alternating between walking and running C25K style (I won’t go in to why here), aim to run a bit further before you stop and walk each time you hit the road.  The key is consistency, make sure you are getting out there three times a week and your endurance will improve very quickly.

• Running first thing in the morning, as in rolling out of bed and out the door, will yield maximum fat loss benefits.  Make sure that you are well hydrated the night before, have a drink of water when you wake up then get dressed and go.  You will be amazed by how great you feel after you are home and showered.  You will feel ready to leap tall buildings in a single bound.

• If you are overweight or have had previous injury problems consider running on a softer surface like grass or sand along the water’s edge when you start out.  The softer base is kinder to your body than the hard surface of the road or footpath.

• When you are running try breaking your run down into smaller parts in your head, it might be as simple as street block by block.  On my long training runs I break them down in to sections in my head which definitely makes it easier to keep pushing through to the end.

• Everyone needs something different but consider running without music.  I don’t for a myriad reasons but whilst the music can be great for keeping you motivated it can also mess with your natural pace and prevent you from hearing properly.  Many events are banning the use of personal music devices.

• Add some strength work on the days you aren’t running.  Body weight exercises like squats and lunges are simple but effective.  Strengthening the large muscle groups in your legs will help to protect your knee and ankle joints.  When you start out on a strength program it is worthwhile working with a good trainer to ensure that you are doing these exercises correctly.  Having the correct form and technique is much much more important that what weight you can lift or how many reps you can do.

• Make sure you stretch regularly.  Again choose stretches that are simple and effective, you don’t need to twist yourself into bizarre shapes when simply bending and touching your toes, for example, will stretch your lower back and hamstrings quite effectively.  Hold each stretch for at least 30 seconds.

So there you have them, a few ideas to help getting started on a new running program.  I am always happy to answer questions about running, whether it’s for a 5km or a marathon, just drop me an email. 

Are you feeling keen to set yourself a goal and get out there?

Have a fantastic weekend.

Tatum xx

In The Swim

I often tell people that as a swimmer I make a great runner.

That doesn't mean that I can't swim, I've been able to swim for as long as I can remember.  I swam squad for a few years and was involved in Surf Lifesaving between the ages of 6 and 16.

Steven is not the best swimmer.  He had a scuba diving ticket once and grew up on a farm so he needed to be able to swim to save himself should he fall in the dam.  Having a pool probably helped too.

Regardless of either of our swimming ability making sure that our kids learned to swim has always been high on our agenda.  The lack of year round swimming lessons in both of the mining towns we lived in was always a point of frustration for me so it didn't take long for us to get the kids enrolled in swimming lessons after we moved.

Fortunately we are lucky enough to live close to an amazing pool facility and the swimming program they run is fantastic.  It has been great watching the kids progress.

Twelve months ago L and C were both water confident and able to swim a lap or two of freestyle, maybe.  A couple of weeks ago C blew me away when I took her lap swimming for the first time and she knocked out a full kilometre.  Massive proud Mummy moment!

S was pretty keen on the water but his swimming ability was mininmal.  Generally speaking he was not confident at all in the ocean.  J thinks she can do anything and as a 2 year old starting out was pretty sure that she already knew how to swim in the pool.  Now and nearly 4 she is ready to start learning proper stroke technique, can torpedo a fair distance and her dog paddle is getting pretty impressive. 

 

Joining the pool gave me the opportunity to take up lap swimming again.

Back at the start of February I swam in the Brighton Jetty Classic 1500m Open Water swim.  Ocean swimming is obviously not something new to me, but I quickly discovered that swimming south to north was.  I only breathe on my right hand side which is fine for weekly surf races, which always run south to north (or left to right). Note to self: learn to breathe on my left before next year.

It took me a touch over 42 minutes.  I might have been a bit faster if I hadn't fallen over the first 5 times I tried to stand up.  I must have looked hilarious.  Ocean swimming does that to my balance.  Like I said, as a swimmer I make a great runner but even so there are plenty of great reasons to include swimming as a regular activity.

• Swimming might not be the best thing for a heart racing cardio vascular workout but keeping on going at a steady pace for 30 minutes+ is great for fat burning. 
• Swimming uses most of the muscles in your body, and is low impact because you have the water to support your weight.  I will start including a 45 minute recovery swim in my weekly training program again very soon.  As well as the fact you are moving it is a great way to stretch out your muscle soreness.
• Swimming yourself is a a great way of modelling behaviour to your own kids.  If you have never learnt to swim properly there are plenty of adult programs available.
• Swimming is a fun activity for the whole family and there are plenty of amazing indoor and outdoor facilities around Australia.  Pack a healthy lunch and make a day of it.
• Being a competent swimmer opens you up to a whole range of activities that you might not be able to do otherwise.  Think snorkelling, stand up paddleboarding, kayaking, diving and waterskiing just to name a few.
• Besides pool swimming there are surf clubs on the beaches all around Australia.  Getting your kids involved (next summer) as nippers will give you plenty of opportunity to be involved as a parent and it is a great way to meet new friends.

Are you a swimmer?  If not would you learn as an adult?  Did you swim squad as a kid and can't bare the thought of ever smelling like chlorine ever again?

Tatum xx