Wednesday 22 June 2016

JETTY TO JETTY ONLY 4 WEEKS AWAY


We are all aware of the perks of running; less stress, better heart health and even an easier time slipping into your jeans. But even the most disciplined person can find themselves requiring extra motivation. One of my favorite quotes states, "Once you've succeeded at a challenge, you need new ways to test your limits”.

We all have goals and dreams but it can be difficult to stick with them. Every week I hear people say that they start with good intentions but they can’t seem to maintain their consistency for a long period of time. The other one I hear all the time is that they struggle with mental endurance. Clients often get started at something but then they can’t seem to follow through or stay focused for very long. Don’t worry, I am just as guilty of this as anyone else. The result of this is people often end up disheartened when they lose focus or motivation because they think that successful people have some unstoppable passion and willpower that they seem to be missing. Now here is the reality.

Successful people feel the same boredom and the same lack of motivation that everyone else feels. They don’t have some magic pill that makes them feel ready and inspired every day. The difference is that the people who stick with their goals don’t let their emotions determine their actions. Top performers still find a way to show up, to work through the boredom and to embrace the daily practice that is required to achieve their goals.

It's this ability to do the work when it’s not easy that separates the top performers from everyone else. Anyone can work hard when they feel motivated however the defining question is can you continue to work out when you are bored? What about when the work out isn’t easy? What about when it feels like nobody is paying attention or you’re not getting the results you want? It’s the ability to work when work isn’t easy that makes the difference.

So with this is mind, here are a few tips that can help:

Stay Positive
Finish runs feeling strong and happy, not worn-out. It'll keep you coming back for more and help you reduce injury risk.

Find your sweet spot
Write down your workouts, then color-code how they made you feel: yellow for amazing, orange for just OK and red for exhausted and flat. It's a visual way of seeing how your body responds and will help you pick up patterns. For example, if you're always orange or red around the end of the week, that's a sign that you should be doing lighter workouts on those days.

Maintenance
Use a foam roller three times a week to improve flexibility—it helps reduce injury better than static stretching. If you are not sure how to use one, come and see me at the Dolphins Health Precinct.

Train Smart
In order to get stronger your body needs time to rebuild. Mix easy days with tough training days and avoid pushing when your body needs a break.

The Mental Game
Confidence springs from putting in the physical work of hard, smart training between races. On race day, even a well-trained runner can sabotage his/her effort with negative or unproductive thoughts. The bottom line is to believe in what you’ve done to get to the start line, focus on what is possible, and use both your physical and mental strengths to produce the best outcome on the day.

Keep up with your training. The Jetty to Jetty is only 4 weeks away however our health is a lifetime assignment so make sure you enjoy doing what you do. Keep it up guys and I will see you on the running path.


Lisa Maclean
Personal Trainer & Marathon Runner
Dolphins Health Precinct

Saturday 7 May 2016

Your Running Questions Answered!

Nicky (left) and Lisa (right) are hosting
this years DHP Jetty2Jetty
10 Week Running Program

Get ready for the Redcliffe Jetty to Jetty with Lisa from Dolphins Health Precinct.

It's running season again and my favourite time of the year. Being a Personal Trainer I come across plenty of people who are keen to either start running or just want to improve their time distance. Everyone that I have run with over the years has asked me questions about running at some point, so I thought I would help by posting some of these for you to read. So if you are someone ready to tie up the laces but not quite ready to take off yet, here are some topics that may just help you take your first running steps.

Q: Can I walk during my run?
A: Of course you can walk during your runs. Some people who are just getting started with running assume that walking is like giving up or cheating. Taking walk breaks is actually a smart strategy for building your endurance and improving your running. Even regular runners still use a run/walk strategy, especially for long distance runs so adopt this idea and go for it.

Q: How should I breathe while I am running?
A: This is a really common question. Many people have misconceptions about how to breathe when they are running. You should breathe through both your mouth and nose when you are running because your muscles need oxygen to keep moving and your nose simply can't deliver enough.

Make sure you're breathing more from your diaphragm or stomach and not from your chest as chest breathing is far too shallow. Deep stomach breathing allows you to take in more air which can also help prevent side stitches. The feeling of extending your stomach actually triggers lung expansion and therefore increases your oxygen intake.

You should exhale through your mouth and try to focus on exhaling fully for this will remove more carbon dioxide and assist you achieve a deeper inhale. 

Q: How do you get rid of a side stitch?
A: A side stitch or a sharp pain on the lower edge of the ribcage can be a huge annoyance for runners. You may be able to remove the discomfort by gently pushing your fingers into the area where you're feeling the stitch. To completely get rid of the side stitch, try altering your breathing pattern. Take a deep breath in as quickly as you can to force your diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips.

If you get a cramp during your run you may want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike.

If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.

Q: How fast should I run?
A: Many runners, especially beginners, are curious about what pace they should be running. Most daily runs should be done at an easy pace, however what pace qualifies as easy? The actual pace is different for everyone. The best and simplest way to determine this is to run slow enough so that you can carry on a conversation. If you're running with someone you should be able to speak in complete sentences and not just give yes or no answers. If you're running alone, you should be able to sing Happy Birthday without gasping for air. For some new runners, a conversational pace may mean doing a run/walk combination.

So, don't worry about your pace per kilometer. If you can pass the talk test then you are running at the right speed.

Q: Should I eat before I run?
A: It’s not a good idea to run immediately after eating because it may lead to cramping or side stitches. However running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1.5 to 2 hours before you start running. Pick something high in carbohydrates like a banana and other items that are low in fat, fiber, and protein. Remember to hydrate prior to a run.

Q: Should I focus on improving my distance or my speed?
A: As a new runner it is better for you to start with trying to increase the distance of your runs. As you build up your endurance your speed will also improve.

Do not rush into formal speed training, such as interval workouts, just yet. Doing too much running at too high an intensity is an easy way to get injured. After you have been running for about two months and have a nice base, you can start by adding strides into one of your weekly runs. You can also try picking up the pace towards the end of one of your runs. Wait until you have been running for 3 to 4 months before you start to add tempo runs or interval workouts.

Q: When does running get easier?
A: This is a very common question amongst new runners and there isn't one answer that fits everyone. Beginner runners sometimes struggle for different reasons. Many new runners might find that the turning point is when they can run continuously for 30 minutes. At that point, they start to feel more comfortable and confident. So it takes a little bit of patience to build up your fitness and get to a point where running feels easier. Just keep working on increasing your distance little by little and it will get easier.

Running really is about setting yourself a goal. Start small and slow to allow your body to get used to it. Make sure that your shoes are right for you and start by placing one foot in front of the other. Don’t forget that this year Nicky and I will be hosting a 10 week running program which kicks off on Saturday 7th May. Whether you are a seasoned runner or this is your first attempt, come and join us and let’s go running. I will keep you updated with more advanced information in an upcoming blog so keep an eye out. See you on the track!

- Lisa MacLean.

Monday 14 March 2016

REMINDER: Learn to Swim Term 2 Starts Soon!


  Dolphins Learn to Swim Term 2  
  Enrolments Open  

Term 2 starts: April 4 (12 week term)
Cost: $180*

  WIN!  
Pay your full Term 2 fees upfront
to go into the draw to win Term 3 for FREE!

About Dolphins Learn to Swim:
Through Dolphins Health Precinct philosophy, "Dolphins" with the help of our friend, "Splash" will give your child the ultimate in fun based learning! The Learn to Swim teachers' goal in every lesson is to create an adventure where children will be transported by new and innovative teaching techniques. This will ensure that they will both enjoy their time and learn at a faster rate. The facilities have been specifically designed with children in mind and cater to their every need, making every lesson an enjoyable experience. 

To assist children to learn how well they are progressing on their Learn to Swim journey, Dolphins Health Precinct Learn to Swim program consists of 12 levels. The different levels, each represented by a named Dolphin character, mark a different and significant stage in the learning process. 

Click here for more information on Dolphins Learn to Swim or contact Dolphins Health Precinct reception.

Monday 29 February 2016

Re-Enrol for Learn to Swim Term 2


  Dolphins Learn to Swim Term 2  
  Enrolments Open  

Term 2 starts: April 4 (12 week term)
Cost: $180*

  WIN!  
Pay your full Term 2 fees upfront
to go into the draw to win Term 3 for FREE!

About Dolphins Learn to Swim:
Through Dolphins Health Precinct philosophy, "Dolphins" with the help of our friend, "Splash" will give your child the ultimate in fun based learning! The Learn to Swim teachers' goal in every lesson is to create an adventure where children will be transported by new and innovative teaching techniques. This will ensure that they will both enjoy their time and learn at a faster rate. The facilities have been specifically designed with children in mind and cater to their every need, making every lesson an enjoyable experience. 

To assist children to learn how well they are progressing on their Learn to Swim journey, Dolphins Health Precinct Learn to Swim program consists of 12 levels. The different levels, each represented by a named Dolphin character, mark a different and significant stage in the learning process. 

Click here for more information on Dolphins Learn to Swim or contact Dolphins Health Precinct reception.

Wednesday 17 February 2016

BIOSCAN Reminder - This Saturday!


Due to the popularity of the previous BIOSCAN events we've had, we are pleased to announce we have booked RAPID BIOSCAN to return February 20th!

RAPID BIOSCAN uses a medical grade Inbody230 machine to provide a full and detailed analysis of each part of your body’s:
  • Body Fat Percentage
  • Muscle Mass
  • Body Water
  • BMI (body mass index)
  • Muscular Development

Date: 20th February 
Time: 8.00am - 10.00am
Location: Dolphins Health Precinct
Cost: $20

Booking and payment is recommended as we only have limited time slots available. Walk-ins on the day will be available if time permits.

Bookings through Dolphins Health Precinct Reception.

Monday 1 February 2016

RAPID BIOSCAN - February 20th


Due to the popularity of the previous BIOSCAN events we've had, we are pleased to announce we have booked RAPID BIOSCAN to return February 20th!

RAPID BIOSCAN uses a medical grade Inbody230 machine to provide a full and detailed analysis of each part of your body’s:
  • Body Fat Percentage
  • Muscle Mass
  • Body Water
  • BMI (body mass index)
  • Muscular Development

Date: 20th February 
Time: 8.00am - 10.00am
Location: Dolphins Health Precinct
Cost: $20

Booking and payment is recommended as we only have limited time slots available. Walk-ins on the day will be available if time permits.

Bookings through Dolphins Health Precinct Reception.

Monday 18 January 2016

NEED to Lose Your Christmas PUDDING?


Have you seen our recent advert in the Redcliffe Leagues Club News? Do you or someone you know need to lose that unwanted weight you put on over the Christmas period?

We have a fantastic New Year Promotion,
for only $1.92* a day, you will have access to:

• Full Fitness Centre Access
• Full Aquatic Centre Access
• 60+ Group Fitness Classes
• Discounted Personal Training
• Multi-award Winning Centre

Don't delay - call us today to take advantage of this amazing offer! 
>> 3880 3729 or drop in and see our friendly staff at Reception.