4 Tips To Stay Accountable To Your Fitness Goals

It’s not always easy staying committed to your health and fitness goals, so here are four tips to help you stay accountable and enjoy the process along the way.

1. Sign up for an event

Putting your money on the line by signing up for a race or event can be an excellent motivator to begin your training.

Maybe it’s an event 3-6 months from now.

It should be something big and exciting and that is currently out of your reach.

Your journey of transformation begins…

2. Let others know about your goal…or join Strava

Once you set a goal, it’s important to find other like-minded people for accountability.

If you set a goal with a friend, you can hold each other accountable with regular training sessions.

The power of social support can be huge and shared training experiences can enhance our individual training and performances.

If you do a lot of training on your own, the Strava app can be a way to connect you to a great community.

3. Write down your ‘why’ and all the benefits of achieving your goal

Stick it on your fridge so when the tough gets going a few weeks down the track, you have a strong reminder to push you through the times of low motivation and when life tries to get in your way.

It can also be helpful to write down a list of things that would happen if you don’t achieve your goal.

4. Focus on the process & use your motivation to plan the journey

Setting the goal is the first step, but then you need to break the goal down into the smaller steps that will help to achieve your goal successfully.

Work backwards from your goal, writing the weekly and daily training you will do to gradually build up.

80% of the fuel to get a rocket off the ground is used in the first 10 seconds, meaning that your initial motivation should be put into setting up your schedule to make your training easy and natural, without having to think about too much or continually generate motivation.

Putting your energy and motivation into setting up good training habits can pay big dividends later on in the journey.

The Power of Push-ups

The Power Of Push-Ups

The push-up is a great barometer of your fitness and is one of the most important foundational movement patterns.

And now, a research study has shown a strong correlation between the number of push-ups you can do and your cardio-vascular health.

This study sponsored by the National Institute for Occupational Safety and Health showed the number of push-ups in a row achieved (40 for men, unfortunately this research study didn’t include women), was an amazingly accurate marker, that can predict a 96% lower risk of a future cardiovascular disease event (CDV).

According to the study, participants had to do the pushups "in time with a metronome set at 80 beats per minute”. Clinic staff counted the number of push-ups completed until the participant reached 80, missed 3 or more beats of the metronome, or stopped owing to exhaustion or other symptoms (dizziness, lightheadedness, chest pain, or shortness of breath).

Cardiovascular diseases ranks as the number cause of death worldwide, and while the exact link between heart disease and push-ups is not fully clear, it would make sense to throw in some push-ups into your routine.

Benefits of push-ups:

• build up the triceps, pectoral muscles and shoulders

• strengthen the shoulder stabilisers (serratus anterior), leading to less pressure on the neck

• when done with proper form, they can also strengthen the lower back and core

• can be done anywhere at any time, with no special equipment or gym membership

Particular benefits for older people:

Researchers who study the biomechanics of aging, for instance note that push-ups can provide the strength and muscle memory to reach out and break a fall.

When people fall forward, they typically reach out to catch themselves, ending in a move that mimics the push-up. The hands hit the ground, the wrists and arms absorb much of the impact, and the elbows bend slightly to reduce the force.

People lose as much as 30 percent of their strength between 20 and 70. But regular exercise enlarges muscle fibers and can help stave off the decline.

How to safely increase the number of push-ups you can do:

I thought I would give you a quick guide to incorporating push-ups into your routine safely.

Over the years I have seen many people get motivated and take part in a ‘push-up challenge’. Unfortunately, it all too often ends up leading to an overuse injury which can take some time fully recover from.

Firstly, it’s important to get your form right and this video gives some good tips:

Push-up tips

• Try and avoid letting your elbows drop right out to the side (think of keeping your arms in an arrow formation).

• keep the body in a straight line from the head to heels

• keep the shoulder blades drawn together and down

• don’t allow your lower back to arch

Push-up variations:

It really doesn’t matter what type of push-ups you do, as everyone has a different base to start from.

If pushups on your feet are too difficult at first, modify the exercise:

Do them against a wall or a bench.

You can also modify the distance your drop your chest to the ground. If you’re struggling to get right down, just go down half or a quarter of the way down to begin with. As you progress and build your strength, you can experiment with lowering down further.

Start your SAFE push-up journey here —>

As they say, ‘exercise is medicine’ and the most important factor in your success is getting the dose right.

The final part of this blog will show you how to safely and sustainably incorporate push-ups into your routine.

FIND YOUR CURRENT PUSH-UP CAPACITY:

Do as many push-ups as you can with good form until you feel the muscles shake, you feel pain or you simply cannot do another.

This will give you a base number to work with.

Out of interest you can compare your current push-up fitness to the guidelines shown in the graph below.

NEXT —>

One of the common training errors with push-ups is trying to max out every set to fatigue.

While this strategy can lead to quick muscle gains, it commonly leads to poor form, creating additional strain on the joints, increasing the chances of injury to the shoulder, neck and wrist.

Instead, take your maximum number of push-ups, and multiply it by 0.7

This will give you a number that is 70% of your current max. push-up number.

For example if your max was 10 pushups, 10 x 0.7 = 7

7 push-ups is now considered the optimal number to complete for each set - you should feel a mild strain but not too much.

The goal will be to complete 5 sets of 7 push-ups three times per week.

Take 1-2 minutes between sets. In this time, you could work on other muscle groups e.g. plank for the core.

In this way, we are going to safely build the number of push-ups you can do but never pushing you too far in terms of fatigue or risking injury with poor form.

Prioritizing volume over intensity will help build your form, confidence and strength.

After 2 weeks, re-test your maximum number of push-ups again.

Hopefully your number should be a little higher, and then you can repeat the same formula as above.

The beauty of this formula is that it allows you to build your strength safely, without risking strain or overload in your shoulders.

Keeping your RPE (Rate of Perceived Exertion) at or just below 7/10 will prevent injury and allow you to build your shoulder strength.

Gradually building up your low-intensity volume of push-ups is the goal, so when you attempt your max push-up number, you will have a solid base of support to achieve your goal.

Trouble-shooting

Shoulder or neck pain

If you do get shoulder or neck pain, it may be wise to reduce the depth of your push-ups initially to only a half or a quarter of the way down.

Wrist pain

Wrist pain is really common when first starting out with push-ups and it’s important to really listen to your body and not push through the pain.

If you have wrist pain or instability, gradually loading them up with push-ups will help in the long run, but you will need to build up slowly over time. It would be best to only do push-ups 2-3 x per week to allow your wrists to recover adequately between sessions.

To avoid wrist pain, your hands should be about shoulder width apart and close to your chest. At the top of the push up, your hands should be directly under your shoulders. Placing your hands in front of or behind the shoulder will increase pressure on your wrists.

Some options (shown below) to take pressure of your wrists:

• using a closed fist

• using push-up bars or some dumb bells

• using a mat under your wrists to avoid the end of range extension position

If you’re sore, use ice on your wrist to decrease inflammation, and if it’s not settling, checking in with your physio would be a good idea.

Push-up Progressions:

If you are looking some variety in your push-ups, you can try the push-up plus that primarily activates the serratus anterior, an important shoulder stabiliser muscle.

Another option is doing push-ups with your feet resting on a swiss ball which can add a nice dynamic element:

Stretches to include after your push-ups:

Keep your upper body supple and aid recovery with these three stretches.

Pecs

Triceps

Lats

If you have any issues incorporating push-ups into your routine, please don’t hesitate to get in touch.

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Top 20 Running Related Podcasts

Some days running can feel like absolute bliss, you’re in the zone and it’s almost like a spiritual experience.

Other days it can feel just plain boring, monotonous and very hard-work!

That’s where a good podcast can come in handy.

Thankfully there are plenty of running related podcasts out there to educate, inspire and keep those legs ticking over.

Here’s a list of top 20 (in no particular order) so you will never get bored on a run again…!

A weekly podcast by 3 fast runners, for all runners. Brady Threlfall (2.19 marathon), Julian Spence (2.14 marathon) and Bradley Croker (2.17 marathon) talk distance running news, training, review running gear, check in with guests and cover races in a relaxed format.

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Running and coaching tips for beginner and advanced runners with Coach Jason Fitzgerald. Featuring guests like Nick Symmonds and Shalane Flanagan, listeners will learn how to race faster, stay healthy, prevent running injuries, and get stronger in this informative and fun podcast.

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The Physical Performance Show exists to inspire people to achieve their physical best performance through candid interviews with the world’s best and most inspiring physical performers. The show's host Physiotherapist, Best selling Author, and accomplished athlete Brad Beer delves into how top physical performers achieve success and the highs and lows of the journey in getting there.

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World-renowned sports scientist Professor Ross Tucker and veteran sports journalist Mike Finch break down the myths, practices and controversies from the world of sport. From athletics to rugby, soccer, cycling and more, the two delve into the most recent research, unearth lessons from the pros and host exclusive interviews with some of the world's leading sporting experts. For those who love sport.

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A weekly conversation between two mid-pack runners learning to master the art of running while life gets in the way.

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The Morning Shakeout, hosted by athlete, coach and journalist Mario Fraioli, explores the lifestyle and mindset of some of the worlds highest achievers. One of the most informed and opinionated voices in the running world, Mario brings his ability to tease out what drives and motivates someone to his podcast.

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Each episode, I deconstruct world-class performers from eclectic areas (investing, sports, business, art, etc.) to extract the tactics, tools, and routines you can use. This includes favorite books, morning routines, exercise habits, time-management tricks, and much more.

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Talking all things ultra and trail running. Ryley & Tim are ultra runners from Adelaide, Australia.

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Some of the best conversations I've ever had have taken place while running with others. Over the course of several miles, the conversations are allowed to flow freely and cover a variety of topics.

And that's what I try to do with my podcast.

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Welcome to The Trail Runners Experience. Conversations about trail running by trail runners. Includes training tips/advice and personal race experiences.

Hosted by Daniel Farrugia and Ashley Druve

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The Physical Preparation Podcast is designed to help trainers, coaches and athletes take their performance to the next level. Featuring some of the brightest minds in our industry, we'll dive in to deconstruct smart training, and help you or your athletes maximize results!

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Coaches Steve Magness and Jon Marcus team up to bring you an insider's view on coaching. Taking you inside the thoughts and conversations that usually occur behind the scenes. They bring a diverse background having both worked with athletes at the collegiate and professional level. They hope to bring a mixture of science, old-fashioned wisdom, and a touch of philosophy to help understand the process of coaching and maximizing endurance performance.

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1 Physiotherapist, 1 Massage Therapist

2 Die-Hard runners

We talk about anything and everything related to runners. Running tips, injury prevention, guest speakers, a lot of banter and a heap of fun.

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Tell Me Your Tales is a conversational podcast. It's a raw chat where Brady Threlfall (2:19 marathoner and school teacher) talks with people he finds interesting, wise, successful and/or inspiring in one way or another. The guests vary. Sometimes they're elite runners and sometimes they're people from the Echuca/Moama area. The content is hopefully something you'll enjoy.

Everyone has a story and in Tell Me Your Tales we hear them.

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Whether you are training for your first 5k or have been running for decades, The Conscious Runner Podcast brings you the information you need to take your running from ordinary to EXTRAORDINARY and feel FANTASTIC while doing it.

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British Journal of Sports Medicine (BJSM) is a multi-media information portal that provides original research, reviews and debate relating to clinically-relevant aspects of sport and exercise medicine.

The purpose of this podcast is to educate and to inform.

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In The Rich Roll Podcast, vegan ultra-athlete and #1 bestselling author Rich Roll discusses all things wellness with some of the brightest and most forward thinking minds in health & fitness, including world-class athletes, doctors, nutritionists, trainers, entrepreneurs & artists.

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From beginner runner to advanced marathoner,
join a training community with world-class coaches and get fit, stronger
and faster

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Who can I trust for the best running tips? How do I make myself mentally tougher? How do I stop comparing myself to other runners, and instead, build my confidence? And of course, How can I get faster while also enjoying my running more? Welcome to The Running For Real Podcast where we will answer these questions and many more!

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Spotify playlist @ 180 steps per min

Have I missed any running podcasts you find useful? Let me know in the comments below.

Giveaway: 2 Pairs of Archies Thongs

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Those that can wear them frequently experience irritating and sometimes damaging problems from the flat and unsupportive design.

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Thank-you for you entry to win a pair of Archies

The winners have just been drawn...congratulations...

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Your Archies are on the way....
 

If you didn't win this time, I still have a generous offer for you in the lead up to x-mas.

Grab a pair of Archies orthotics thongs for just $25 (that is $10 saving, RRP $35).

This offer is available exclusively to you until this Wednesday 11th December at 6pm.

I'll be putting in an order on Wednesday evening, so if you would like a pair for yourself (or a x-mas present for a loved one) please let me know by emailing dan@kinfolkwellness.com.au

You can order as many pairs as you like and they will arrive by early/mid next week (you will need to pick up from the Fullarton clinic).

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To be honest I have waited a LONG time for a proper arch support thong that looks and feels this good.

The Archies are seriously THE most comfortable thong I have ever worn, and they won't wreck your feet over summer.

They are the only thong AFL players are allowed to wear, as the coaches know how a regular thong can wreak havoc on your feet.

In the unlikely event you don't 100% LOVE these Archies thongs, (don't like the style, feel or sizing), I can switch them for a new pair or just get your MONEY BACK 100% no questions asked.

More about the benefits of the Archies thongs here.

If you'd like to check them out in person, I have some available in the clinic.

If you'd like to go ahead and order a pair - simply email dan@kinfolkwellness.com.au and I'll add you to the order.

Cheers,

Dan

CLICK HERE TO VIEW FULL RANGE & SIZING

Arch Support is the Key

Archies Thongs look just like ‘normal’ thongs, yet provide the same amount of support of a typical orthotic, providing comfort beyond what is thought possible in a regular thong.

This is why Archies Thongs are the choice for many of Australia’s elite athletes and recommended by thousands of Australia's leading Physio's and Podiatrists.  

Up to 2.2cm of Orthotic Support

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One-Piece Construction

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Heel Cup and Elevated Heel Section

The unique heel cup can help to support the foot in a more biomechanically appropriate position, while the elevated heel section can help reduce load on the Calf and Achilles.

How To Run Your First 10k

Guest Post written by David Dack (fitness blogger and running expert).

Thinking about running your very first 10K but nervous because you have zero running experience?

Fret no more, my friend!

Running a 10K without stopping is a great target to have. The race is 6.2 miles. Don’t get intimidated by the distance. It’s a goal that only requires a pair of running shoes, and can be done anywhere.

It’s also good for you. Training for a 10K as a complete beginner can rev up your exercise routine like nothing else.

You can also train for the distance with zero running experience—as long as you train the right way. That’s where today’s post comes in handy.

In today’s post, I’m sharing with you a complete 12-week beginner 10K program that will take you from being a complete beginner to a 10K fanatic.

But before I do that, let’s first discuss some beginner runner tips and guidelines. These what you’ll need to set you on the right path toward success.

Walk First

If you’re really out of shape and/or haven’t exercised before, it’s always wise to introduce some movement to your life before you start any form of intense training, especially the 12 weeks training plan shared below.

Your early workouts on the program are around 40 minutes long.

So, if you find it hard to walk for that length of time, you’re not ready for the program.

Nothing can kill your 10K ambitions like an injury. That’s why it is critical to assess your fitness ability and train within your limits.

Here’s how to proceed. Build walking endurance first. Your goal is to build enough endurance to be able to comfortably walk for 60 minutes or over. To get there, start by walking three to four times per week, slowly building your walks up to longer than 60 minutes each.

Once you can briskly walk the entire duration without panting for air, you’re ready to tackle the 10K training plan.

The Walk/Run Method

Never run a mile in your life? Don’t worry.

Your first few workouts should be a mix of jogging and walking. This is what’s known as the walk/run method in the fitness circles, and it works very well to build stamina without running the risks of injury or burnouts.

The walk/run method uses intervals of low intensity running as well as walking, steadily building your confidence and endurance.

This simple method lets your body gradually acclimatize to running, allowing your muscles to recoup, which helps you prevent the risk of soreness, injury, and overtraining while making your training more fun.

You need to do it right.

Run slow enough at the start of every session so that you don’t feel completely drained at the end.

Don’t hesitate about taking breaks neither.

As you build endurance, spend more time running—or jogging—while taking shorter and fewer walking breaks.

And most importantly, remember to incorporate as many walk breaks as needed, especially during the first few weeks.

Don’t push your body more than it can handle; otherwise, you’re heading in the wrong direction.

Take Rest

Aside from staying sedentary for the rest of your life, probably the worst thing you can do is to ignore your body ‘s needs for rest and rejuvenation.

For this reason, make sure to include recovery days each week and focus on recovery practices as much as you prioritize training.

I’d go as far as to say that recovery is as important as the training itself.

Good recovery practices include:

·      Sleeping at least eight hours per night

·      Stretching

·      Foam rolling

·      Nutritious diet

·      Rest days

The Plan

The 12-week plan is super beginner friendly and assumes that you have zero running experience. It has been crafted to get you round your first 6.2 miles race, hopefully with as fewer walking breaks as possible.

You’ll train three days a week on this 12-week plan. Make sure to space out your training days to allow for recovery. For example, you might choose a Tuesday, Thursday, and Saturday schedule. It’s up to you.

Start each session with a 5-minute warm-up that consists of a brisk walk. During your first few sessions, you’ll be running and walking for similar lengths of time, but by week four, you’ll be spending more and more time running while reducing the frequency and length of walking breaks.

Sure, the 12-week plan is more ambitious than the typical couch to 5K, but that doesn’t mean that it’s out of the realm of possibility—even if you haven’t run since high school and/or completely out of shape.

Month One

Week 1

Session I – Run 1-minute. Walk 2-minute. Repeat seven times.

Session II– Run 1-minute. Walk 2-minute. Repeat eight times.

Session III– Run 1-minute. Walk 2-minute. Repeat nine times.

Week 2

Session I– Run 2-minute. Walk 2-minute. Repeat five times.

Session II– Run 2-minute. Walk 90-seconds. Repeat seven times.

Session III – Run 90-seconds. Walk 1-minute. Repeat eight times.

Week 3

Session I– Run 2-minute. Walk 1-minute. Repeat six times.

Session II – Run 2-minute. Walk 1-minute. Repeat eight times.

Session III – Run 2-minute. Walk 30-second. Repeat ten times.

Week 4

Session I– Run 2-minute. Walk 30-second. Repeat ten times.

Session II – Run 3-minute. Walk 1-minute. Repeat six times.

Session III – Run 3-minute. Walk 30-second. Repeat six times.

Month Two

Week 5

Session I– Run 4-minute. Walk 1-minute. Repeat six times.

Session II – Run 4-minute. Walk 1-minute. Repeat eight times.

Session III – Run 5-minute. Walk -minute. Repeat six times.

Week 6

Session I– Run 5-minute. Walk 1-minute. Repeat eight times.

Session II – Run 7-minute. Walk 2-minute. Repeat four times.

Session III – Run 7-minute. Walk 1-minute. Repeat six times.

Week 7

Session I– Run 8-minute. Walk 1-minute. Repeat four times.

Session II – Run 10-minute. Walk 2-minute. Repeat three times.

Session III – Run 10-minute. Walk 1-minute. Repeat three times.

Week 8

Session I– Run 12-minute. Walk 2-minute. Repeat three times.

Session II – Run 15-minute. Walk 2-minute. Repeat three times.

Session III – Run 20-minute. Walk 2-minute. Repeat two times.

Month Three

Week 9

Session I– Run 25-minute. Walk 2-minute. Repeat two times.

Session II – Run 30-minute. Walk 2-minute. Run 20-minute

Session III – Run 35-minute. Walk 3-minute. Run 15-minute

Week 10

Session– Run 30-minute. Walk 3-minute. Run 15-minute

Session II – Run 35-minute. Walk 3-minute. Run 15-minute

Session III – Run 40-minute.

Week 11

Session– Run 45-minutes.

Session II – Run 50- minutes.

Session III – Run 55-minutes.

Week 12

Session I– Run 50 minutes.

Session II – Run 25 minutes. Walk 5-minute. Repeat two times.

Session III– Run 60 minutes.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy.

Check his blog Runners Blueprint for more info.

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