Goal Setting for Success

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Focus on the 1%

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  How can we improve our performance? Obviously, we can train harder or train more. But what if we focused on the little things? The 1%'s. All to often, it is easy to get caught up with the big, grand gestures towards improving ourselves. We put in the extra hours and the extra effort, but is this really the most efficient use of our time?    Sometimes, the extra hours are needed to improve ourselves, but before we put in the extra hours next time, lets check the little things are all done.    The little things will vary based on what you are aiming to achieve. But, lets say, you want to improve your squat strength (or strength on any lift). The hours you put in squatting will improve your strength, but, there is a number of little things to get right first.  Firstly, technique. Correcting your technique will not make you instantly stronger, but it will ensure a more efficient movement. And if a movement is more efficient, you will waste less energy on the ...
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How to Recover After exercise!

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  Recovery during and after exercise is a largely forgotten aspect of training... And I am certainly guilty of forgetting the importance of recovery.    Here I discuss the two types of recovery, and their importance to exercise training.  The first type of recovery is one that is easy to recognise as rest, but is largely under valued. This is the rest period between sets or exercises. This could range from 15 seconds to over 2 minutes, dependant on your training and experience. But, do you know how long your rest should be for? Obviously, there are variations based on individual factors and fitness levels, however different training modalities require different rest periods. Commonly, this is suggested to be 1 minute, which is ideal for a hypertrophy (3/4 sets of 8-12 reps) programme. During this period, your body is able to replenish used glycogen from the muscles to ensure you can complete the next set.  For endurance training (4/5 sets to 15-20 reps or more) ...
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Exercise or Physical Activity?

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  What really is the difference between Physical Activity and Exercise?   And how can we use Exercise and Physical Activity to improve our health and help us reach our goals? First of all - Definitions!  Physical Activity  - Any movement created by the contraction of skeletal muscles. (This could be gardening, car cleaning or walking to work).   Exercise  - Planned activity with the intent of improving an element of our health and fitness or performance. (This could be going for a run, going to the gym, or attending an exercise class).   So, what does this mean?   in effect, any movement we make can be classed as Physical Activity, whether that is walking the dog or walking to the fridge. Walking to specifically improve our cardiovascular health is exercise.      So, how do we use exercise and Physical Activity to improve our health? Physical Activity can be done anywhere and at any time. Higher levels of Physical Activity have...
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