Goal Oriented Training

If you are the type of person who needs a little motivation to start the body in motion, goal oriented training may be the way to go. Goals can keep you focused in your workouts and get you in gear on those off days or periods when the prospect of a fitness routine is unappealing. I have always been active, but at different levels of involvement throughout my life. New goals pull me out of a predictable and what can sometimes become a mindless routine. Lack of sustained purpose can definitely lead to a malaise or indifference towards the same old workouts. Goals give me something tangible to work towards and keep me challenged. My most recent fitness surge came in October 2001. It started from a conversation with my siblings, relatives and self. One minute we are talking workout smack – who’s in better shape than the other – and the next minute double daring to an endurance run. A pack was made between four of us, my two brothers, cousin and me. We promised to return to Minnesota one year from that date to run the Minneapolis Marathon together. I was energized! That I was accountable to others for accomplishing the goal made me more committed to achieving it. As it turns out, my cousin and I were the only ones to return for and complete the run. It was a glorious moment of accomplishment. That was the first of other long runs and race goals I set for myself during the next several years.

These days my fitness goals have been a little less lofty but are nonetheless as effective in keeping me motivated to move. Most recently, I ran a short, charity race (miracleinthesun) with both my brothers. It was the first time we had all been in the area during the race and an event we looked forward to. I knew I had to keep myself in shape in the months and weeks leading up to the race so my younger brothers didn’t leave me in the dust – a great motivator. Plus, on a more serious note the event also had great significance to us on a personal level. The benefit was held on behalf of a dear friend of the family, Rob Graham. He was a promising young basketball coach, respected by many and on his way up in the field when he unexpectedly experienced congestive heart failure while coaching a game. He returned from a coma to live, but every day is a challenge for him. The proceeds of this race contribute to his medical and physical therapy needs. He and we are forever changed by the experience. Participating in this event is our family’s way of showing and providing our support to Rob.

Perhaps there is a cause that is equally as personal to you that will provide a fitness goal for you or your family to work towards that will not only leave you with a feeling of accomplishment but also a sense of personal satisfaction in knowing that you contributed to something that helped others as well a yourself. There are a variety of fitness charity events in many regions throughout the country. They run the gamut from biking, swimming and running to walking, jazzersizng and dancing. Find your fit, set your goal and keep yourself energized to move.

Happy goal setting your way to good health!

Maria

Get Out of Your Rut

If you are anything like me, doing the same workout day after day can become excruciating. For some reason during my dance career I could take class everyday and never tire of trying to achieve that elusive perfection that all artists strive for. When I retired from dance I found myself obligated to go to the gym and sweat off those extra pounds. This may come as a surprise, but when you have lived a life of intense activity, the body does not take to a sedentary life well at all. It is almost as if your body has become used to a certain level of activity and needs that intensity to maintain good conditioning.

I tried so many different workouts and none really peaked my interest. I became an expert at Pilates, aerobics, tae-bo, swimming, and every aerobic machine in the gym. I think I had exercise ADD (Attention Deficit Disorder). My sister talked to me about the benefits of running and as of now I am still running three times a week at a very intermediate level.

Then like a gift from above I stumbled upon circuit training. It was the perfect package for me. Just enough of core work, strength training and aerobics all combined in an exciting arrangement that never allows a participant to get bored. The flexibility of this type of training is phenomenal. One week I can do squats and lunges and the next week I can switch it up and do dead lifts and mountain climbers. And the calorie burn is great. Most circuit training can burn between 500-600 calories per hour. Now that’s worth an extra cookie. So go ahead and be creative. Exercise should be fun and stimulating. If you are in a rut doing the same old routine every day give circuit training a try. I promise it will be a great journey.

Below is my beginner circuit workout. This circuit should be repeated up to three times a session, but beginners should begin with performing it just once. Any aerobic activity or strength exercise can be replaced with another like exercise. It is the general pattern that is important as it continues to trick the body and the bursts of intensity burn more calories.

Lavinia

Exercise Time
Run/Step 2 Min
Push Ups 1 Min
Run /Step 2 Min
Dips 1 Min
Run/Step 2 Min
Squats 1 Min
Run/ Step 2 Min
Walking Lunge 1 Min
Run/ Step 2 Min
Reverse Lunge 1 Min
Run/Step 2 Min
Crunchs 1 Min
Run/Step 2 Min
Planks 1 Min
Run/ Step 2 Min

What Clicks With You?

It started when I was young. The pacing, the racing, the hop, skip and jumping, the bouncing up and sliding down the stairs, around the house, in and out of furniture, closets and cubbies, back and forth, one minute in your face the next gone. No wonder mom threw me out of the house often. She knew I needed to get my wiggles out. Although in hindsight, she probably did it more for her own sanity than mine, but in the process I unintentionally gained mine back as well.

I am a person who definitely feels best when I am doing and moving. Can you relate? I am not necessarily hyper, but I can jump into hyer mode easily. You should see me on chocolate. One bite and I am at full throttle, blasting off to tackle tasks at super sonic speeds and spouting flowery prose faster than the chipmunks on high fi. Not pretty. But I digress. Given my penchant for being a bit overly active, working out has never been a challenge for me. I don’t require much psyching up to get the heart pumping and sweat dripping. Mom knew that. A wise women is she. Although, I am not sure she could have forseen that the day she kicked me out of the house and told me to run a couple laps around the block was the day I never stopped running. Running clicked with me then and because so it continues to be my activity of choice now.

The moral of the story: you don’t have to be hyper or love running to be active but you do need to find something that clicks with you; an activity that you regularly look forward to and enjoy doing. Running is that for me. What clicks with you? Find it and stick with it. It will be your best bet for maintaining an active, healthy lifestyle for life.

Start looking!

Maria