You check-in on Facebook- Don’t you think you are worth checking in with too?!

4503668346848746_cceW7Zn0_cSo, you all have been at it for one week!  You are seven days into your New Year’s resolutions and fitness goals!  Since many of you set goals that by their very nature will take a while to achieve, it is important to review your goal progress from time to time to make sure that you really are progressing and not just going around in circles.  It is also  crucial to take a moment and recognize and celebrate your small successes!  Setting mini-goals will help you keep moving forward and give you something to celebrate instead of waiting until you reach the big ultimate goal (then you can REALLY party)!

Your self check-in should include:

Measurement: The method of measurement should be established at the start of the goal setting process, along with the baseline. By determining your current goal  measurement (weight, speed, # of workouts, etc.) and comparing it with your starting point, you will be able to see whether or not you have progressed towards your goal.

Relevance: Goals are established based on your situation at the time of setting them. Has your situation relevant to this changed significantly? If there has been a significant change, is it still necessary or are you still able to achieve this goal?

Resources: Are resources  (money, time, information, support) adequate? Is this holding you back from achieving your goal or do you find that you are really struggling?

THEN…

think about each of the following…

  • Is this goal easier or harder than expected?
  • Can you take on more, or do you need to take smaller steps?
  • Overall, are you happy with your progress? If you are, then great! If not, work out why and fix the problem.
  • What are you doing well towards this goal? …and keep doing it!
  • What do you need to do better to achieve this goal? …and do better!
  • Are you enjoying this goal, or at least excited about the end result? Reward yourself for achieving mini-goals and milestones to keep you on your journey. Remember, the end result needs to be something you really want.
  • Have you been honest and ethical in your progress towards this goal? Your highly moral sub-conscious won’t let you achieve goals if they have unethical components or if you haven’t been honest with yourself. Is this holding you back?
  • Are you afraid of failure?…

I am incredibly impressed and proud of the steps I have seen many of the Northern Grrrls take this past week in achieving their goals!  Keep it up everyone and keep working so hard!  I know you all have it in you!

adapted from http://www.achieve-goal-setting-success.com

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Thinking of Doing a DU?

2012-10-07JustDuItpic (1)If you are like most people you may find the idea of a triathlon intimidating because of the swim portion.  There is something very scary about an open water swim if you do not consider yourself  the equivalent of Michael Phelps.  For most of the population an open water swim with hundreds of other people is terrifying.

 

ENTER: the duathlon.  All the fun and none of the fright

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2012 Northern Grrrl Finishers at Iron Girl- Bloomington!

Do not confuse a duathlon with a biathlon (the Olympic term for skiing and shooting at the same time).  A duathlon is a run-bike-run combination and they vary in length from short to ultra distances.  Duathlons are growing in popularity and popular events series like the Iron Girl have added them to their line-ups.  The Iron Girl- Bloomington duathlon is one of my favorite annual “must do” events!

How do you train for a duathlon?

Good news… if you can run and bike you can complete a duathlon.  I have found at many of the duathlons there is not any rule to the kind of bike and gear you need.  You need a bike- be it a cruiser, mountain bike, or road bike, running shoes, and a helmet.  Some  basic bike maintenance knowledge is helpful in case you get a flat, but there are always support vans on the course too just in case!

As with any event you do need to train.  The kind of training will depend on the length of the duathlon course.  A 12-week training program such as this one will get you started, but as with any new training program be sure to get the A-OK from your physician.  To train properly you should plan to spend 9-12 hours per week to training.  This is only a recommended amount of training time- depending on where you fall in the fitness spectrum you may need more or less. Strength training, over the winter months will also be beneficial to your overall fitness.

This is also an excellent link for a  beginner training plan.  You will begin to get the idea as you look through these.  Don’t get caught up in the message boards about  expensive gear and what you will need unless you plan to try to place in your age group or will be aggressively racing.  Just have fun with it.  The ladies I have trained for the duathlon have loved every minute of the race and it really is for anyone.  I think I love the Athleta Iron Girl Series so much because it is overflowing with positive inspiring women of all ages and abilities.

SO GO DU IT!