December 2015
FORM FUNCTION
FITNESS
Newsletter
RESOLUTION OR LIFESTYLE
This time of year our thoughts are consumed by the desire to improve health and fitness. Why is that? Is it
social cues from friends, family, media or advice or from your heath provider? Or is it simply that each New
Year resembles a fresh start thus lends itself toward making healthy behavior changes? Why is this external
motivation necessary to make fitness a part of your lifestyle?
FORM FUNCTION FITNESS
since 1999
Finding motivation to train or maintain an exercise plan consistently to produce a training effect isn't always
easy. Demanding schedules, burn-out, and illness are just a few of the things that may interrupt your fitness
routine. However, when you set realistic expectations and a plan that is consistent with your commitment
you will reach meaningful benchmarks that give you a sense of success and will help you stay motivated.
Maria’s year in review provides an example of how to modify your plan when the unexpected occurs.
Did you make a do to list or resolutions’ in January 2015? Did you achieve or maintain the tasks or
behaviour that you desired to accomplish? Have you looked at your 2015 to do list?
I made a task/behaviour list over Christmas 2014. My list had 22 items that included physical performance
outcomes, business outcomes, home improvements and ones for relationships. I put the list away until now.
I should get some credit for finding it! I have reviewed the list. To my surprise I have successfully completed
7 tasks, 3 unsuccessful attempts, 4 honourable attempts and 8 tasks were not attempted (to the detriment
of my Sister and Mother). Overall, I am pleased with this outcome.
I have used this method of goal setting before. I like using this method because of the sense of
accomplishment I feel from crossing items off the list. It is particularly empowering when the tasks are
meaningful and make you a better person. I encourage anyone to use this method, even those that take on
new challenges continuously throughout the year.
Take some time to create a task list that will lead you toward a goal or complete a task that you have
wanted to tackle for some time. Did you notice the similarity to these instructions and the steps to setting
short term goals which lead to long term goals? Does one sound less intimidating? Use the method that
resonates with you. Regardless of the method you try, make a list that keeps you accountable to your goals.
Every time I review my list I am pleasantly surprised with my accomplishments. It is a great feeling!
This Newsletter contains informative articles about GOAL SETTING, RULES FOR FITNESS and the value that
fitness coaches & personal trainers have in the pursuit of ones healthy lifestyle goals in MARIA’S YEAR IN
REVIEW.
TABLE OF CONTENTS:
• S.M.A.R.T GOAL SETTING
2
• SIX FITNESS RULES & PERSONAL
TRAINING
3
• NEW YEAR JUMP START FITNESS
PROGRAM & SERVICES + LOCAL
SUPERSTARS
• MARIA’S YEAR IN REVIEW
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5
WWW.FORMFUNCTIONANDFITNESS.COM • #704 - 2071 KINGSWAY AVE., PORT COQUITLAM • 604-715-2253
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S.M.A.R.T GOAL SETTING
As we approach the New Year we often take this time to reflect on last year and make adjustments in our behavior to have a better year. These behavior
adjustments are goals in disguise. We often don’t think about giving our goals structure which is why our success can be inconsistent. Goal setting defines
the process that gets us from point A to B. Getting from A to B is essential no matter what the outcome is. For that reason, setting and planning goals is a
universally applied skill. For example, planning home or business projects does not differ than Fitness realted goals. The difference is in the area of
expertice needed to make that goal a reality. That being said if you do not have the expertice needed to meet your goal, you will have to hire an expert to
facilite necessary steps toward your goal. For example, if you were renovating your bathroom at some point you will need to hire a plumber if you do not
have any plumbing experience. Fitness is no different, consulting a Kinesiologist can help you save a lot of time and injury reaching your goal. Do Not take
Fitness for Granted!
Setting goals setting based upon the S.M.A.R.T. approach, provides structure to your training program. Many professionals including, athletes and coaches
use this formula to set both short and long-term training goals.
1.Set SPECIFIC Goals. Research shows that specific goals are the most motivating. A specific goal is to reduce your 5K time by 30 seconds within 6 months.
Many people just say they want to get faster. This goal is far too general to really motivate you in your training.
2.Set MEASURABLE Goals. Simply saying that you want to get faster is not enough detail. You need to be able to chart and document progress toward your
goal. One way to measure your progress is to document your performance at set intervals. In the above example you may want to time your 5K
performance once a month so you have a good measurement.
3.Set ADJUSTABLE Goals. This means your goals are flexible enough to accommodate unexpected challenges without becoming obsolete. An injury may
force your to modify your goal. If you goal is too run a certain marathon and you are injured, you may need to change your goal to do the half marathon,
or some other event. An injury doesn't need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to
raise your goal.
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Set Action-Oriented Goals Another important aspect of goal-setting to keep them focused on personal action. Don't forget to consider not
only what you want to achieve, but how you plan to achieved it.
4. Set REALISTIC Goals. Start where you are, and increase your goals accordingly. If you haven't ever run a 5K it's probably not a wise goal to say you want
to run a marathon. While that may be your long-term goal, in the short-term you may want to shoot for the 5K and 10K and half marathon on the way to
your marathon goal. This sort of progression is healthy and realistic. Also, keep in mind that as you become more and more fit and near your full potential
the room for continued improvement gets smaller. Similarly, if your goals are too simple, you won't feel much satisfaction by attaining them. Only you
truly know what is realistic for you.
5.Set TIME-BASED Goals. Look again at first example: reduce your 5K time by 30 seconds within 6 months. This is specific and time-based. Without a time
line there is a tendency to procrastinate or get bored. You may also need to set interim goals with shorter timelines to keep you on track. Consider the
previous example of working up to a marathon by completing shorter distances first. Each distance is a separate goal with a shorter timeline and serves
as practice toward your long term goal. In general, goals that stretch out beyond 6 months are too long to keep you interested and motivated. Try to reevaluate your goals every 2-3 months
Goal setting is an art as well as a science, but if you make sure your goals follow the S.M.A.R.T. formula, you will find you are more likely to stay motivated
and reach goal after goal.
STRUCTURE YOUR FITNESS GOALS AROUND THE ACTIVITES YOU LOVE:
Outdoor adventures, desitnation or local running/cycling
MAKE IT HAPPEN MAKE IT FUN!
Contact me to learn how
Or vist my calendar
www.formfunctionandfitness.com/calendar
VIEW MY EVENT & ADVENTURE PICTURES.
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WWW.FORMFUNCTIONANDFITNESS.COM • #704 - 2071 KINGSWAY AVE., PORT COQUITLAM • 604-715-2253
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SIX FITNESS RULES YOU MUST USE
TO GET FIT
3. The Principle of Progression
The principle of progression implies that there is
an optimal level of overload that should be
Source: Wilmore, J.H. and Costill, D.L. Physiology of achieved, and an optimal time frame for this
Sport and Exercise: 3rd Edition. 2005. Human Kinetics overload to occur. A gradual and systematic
increase of the workload over a period of time
Publishing.
will result in improvements in fitness without
risk of injury. If overload occurs too slowly,
In the study of exercise science, there are
improvement is unlikely, but overload that is
several universally accepted scientific exercise
increased too rapidly may result in injury or
training principles that must be followed in
muscle damage
order to get the most from exercise programs
The Principle of Progression also stresses the
and improve both physical fitness and sports
need for proper rest and recovery. Continual
performance.
These rules apply to all athletes from beginners stress on the body and constant overload will
to elite competitors. Of course, you don't need result in exhaustion and injury. You should not
train hard all the time to avoid effects of
to follow every one of them all the time, but if
overtraining and a decrease in fitness
you want to get in better shape, improve your
sports performance, get better at a particular
4. The Principle of Adaptation
fitness discipline, or avoid stalling and backslides, these fundamental rules are the hidden
Adaptation refers to the body's ability to adjust
force behind your ability to change your fitness to increased or decreased physical demands. It
level.
is also one way we learn to coordinate muscle
movement and develop sports-specific skills,
1. The Principle of Individual Differences
such as golfing, swimming, throwing, skating or
skiing. Repeatedly practicing a skill or activity
This principle achnowledges individual
makes it second-nature and easier to perform.
differences. This is another way of saying that
Adaptation explains why beginning exercisers
"one size does not fit all" when it comes to
are often sore after starting a new routine, but
exercise. Well-designed exercise programs
after doing the same exercise for weeks and
should be based on our individual differences
months they have little, if any, muscle soreness.
and responses to exercise.
Some of these differences have to do with body Additionally, it makes an athlete very efficient
and allows him to expend less energy doing the
size and shape, genetics, past experience,
same movements. This reinforces the need to
chronic conditions, injuries and even gender.
With this in mind, you may or may not want to vary a workout routine if you want to see
follow an "off the shelf" exercise program, DVD continued improvement.
or class and may find it helpful to work with a
5. The Principle of Use/Disuse
COACH, KINESIOLOGIST OR PERSONAL
TRAINER to develop a CUSTOMIZED EXERCISE
The Principle of Use/Disuse implies that when it
PROGRAM.
comes to fitness, you do actually "use it or lose
it." This simply means that your muscles
2. The Principle of Overload
hypertrophy with use and atrophy with disuse.
This also explains why we decondition, or lose
The principle of overload states that a greater
fitness, when we stop exercise
than normal stress or load on the body is
required for training adaptation to take place.
What this means is that in order to improve our
fitness, strength or endurance, we need to
increase the workload accordingly.
In order for a muscle (including the heart) to
increase strength, it must be gradually stressed
by working against a load greater than it is
accustomed to.
To increase endurance, muscles must work for a
longer period of time than they are accustomed
to or at a higher intensity level. This could mean
lifting more weight or doing high intensity
interval training workouts.
6. The Principle of Specificity
We've all heard the phrase, "practice makes
perfect." Well, this is the principle of specificity
in action. This principle simply states that
exercising a certain body part or component of
the body primarily develops that part. The
Principle of Specificity implies that, to become
better at a particular exercise or skill, you must
perform that exercise or skill. A runner should
train by running, a swimmer by swimming and a
cyclist by cycling.
While it's helpful to have a good base of fitness
and to do general conditioning routines, if you
want to be better at your sport, you need to
train specifically for that sport.
PERSONAL TRAINING
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Trust a professional to build and coach you
toward a healthier you!
Customized program addressing your needs
and desires
Maximize your effort invested in the least
amount of time;
Minimize your level of frustration with
under achievement;
Help you reduce the number and severity of
injuries;
Encourage you to maintain your body in a
continuous state of development; and
Motivate you to achieve your physical &
mental goal.
SEMI-PRIVATE PERSONAL TRAINING
An affordable solution to One-on-one training
 Reduce the overall cost of a personal trainer
by sharing your personal trainer more often
than you can afford to on your own;
 Receive individualized programs revised on
an ongoing basis
 Workout with like-minded people who will
help you stay motivated and attending
frequently; and
 Receive the personal attention required to
meet your goals in a semi- private setting.
DISCUSS YOUR NEEDS WITH MARIA
Watch for more articles in upcoming
newsletters!
Drop me a note with suggestions on topics
of interest to you!
P: 604-715-2253
Txt: 604-715-2253
E: [email protected]
.
WWW.FORMFUNCTIONANDFITNESS.COM • #704 - 2071 KINGSWAY AVE., PORT COQUITLAM • 604-715-2253
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December 2015
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BY: FORMFUNCTIONFITNESS
WWW.FORMFUNCTIONANDFITNESS.COM • #704 - 2071 KINGSWAY AVE., PORT COQUITLAM • 604-715-2253
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December 2015
FO RM FUNC TI O N FI TNE SS
MARIA’S YEAR IN REVIEW
Why commit to getting stronger and a 45min 10KM?
You probably know about my passion for outdoor activities, adventures and endurance races. So you may be wondering why I have changed my training
to focuse on shorter races? In a nutshell, it was a choice I made in order to preserve my longevity in the activities that give me pleasure.
Over the years I have made impressive improvements in the endurance events I registered for. With each successful race I set the bar higher. It was
exciting and addicting to set and meet goals. For some time, I was able to maintain the strength and stability required for the demands for running and
cycling. Shortly after completing my personal best marathon in 2014, narrowly missing Boston qualification, subsequent attempts to qualify left me with
overuse injuries. Reflecting back on this experience, it was clear that time dedicated to my endurance program was compromising my strength and
stability program. I reached a critical point where my endurance program needed to be revised in order to gain longevity in the activities that define me
and to practice what I preach.
My preference for physical challenges was my poison. The overuse injuries were warnings, a temporary set back. After 4 months of contemplation I
settled on a plan that that was consistent with my short and long term goals. This plan included: running pace and quality, accommodated my passion for
cycling and outdoor adventures and addressed strength. Stressing the importance of rebuilding strength I hired a strength coach at Envision Fitness who I
would commit to 3 times a week.
Even with a plan I felt a void. The void lessened with the realization of my first success in April 2015, the first success since May 2014. I matched my
personal best 10KM and could taste my goal to finish in 45min. Who knew that my plans would go astray!
First, we experienced the warmest and driest spring and summer on record and made running unbearable. Pinning down race dates was more difficult
than anticipated due to conflicts in my adventure calendar. Second, we had a very unfortunate end to our Mt Rainier adventure in which my roommate
required emergency surgery. Who knew that I would be her primary caregiver and continues to require assistance due to complications from the injury?
Lastly, I have recently taken on a new work project that has demanded my time and attention. PEAK SYNERGY FITNESS, a new studio in POCO with a
motivated owner, a businessman who has an internet marketing company in his portfolio of companies, was looking for Kinesiologists to support his
vision. His vision of how a studio should operate closely reflected mine. It was an opportunity I couldn’t pass up.
That brings me to today; my efforts reflect my desired outcome. I have joined the Greyhounds Masters Track and Field Club to enhance running form
and speed. My coaches at Envision Fitness have guided me toward dramatic improvements in the quality and quantity of benchmark lifts; Squat
improved by 53% and Dead lift improved by 18%. These outcomes have reinvigorated me and I have realized that I have a lot more to gain. In fact, I have
considered that this short term plan may become a long term plan? Regardless of my choice, qualifying for Boston is not too far from current efforts.
I have shared my experience to inspire you stay on track and give an appreciation of how beneficial coaching can be. Finding a balance of physical activity
that complements your needs and lifestyle is an art that a coach can provide. A coach has the capacity to optimize ones ability toward a desired outcome
in a plan that respects your circumstances. In the meantime, I will repeat phrases that reflect this: Patience pays off, Rome wasn’t built in a day, being
proactive is necessary to reverse a lifetime of imbalances, don’t get stuck by a game of wait and see, take action!... Imagine how much more work is
required if you didn’t? MAKE A CHOICE to behave in a way that is consistent with your desired outcome. Looking forward to coaching you to a better
you!
This Is OUR Adventure.
Come With Us And Make It
Yours!
LOCAL SUPERSTARS!
Did you know that our community has very successful Master Track and Field
Athletes?
Check out the records set by our local Master Athletes… You are never too old!
http://www.greyhoundstrack.com/results/records/greyhound-recordholders.html
- Our Passion Is The Outdoors Whether you enjoy Alpine Mountaineering, Cycling, Running or
Trekking you are welcome to join us!
[email protected]
This my gym!
WWW.FORMFUNCTIONANDFITNESS.COM • #704 - 2071 KINGSWAY AVE., PORT COQUITLAM • 604-715-2253
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