winter challenge 2012
TRANSCRIPT
-
7/31/2019 Winter Challenge 2012
1/14
-
7/31/2019 Winter Challenge 2012
2/14
OUR GOAL
To maintain ourfocus and get our
MOJO back to achieve greater
results through winter usingpersonal goals, planning and
support
-
7/31/2019 Winter Challenge 2012
3/14
OUR PHILOSOPHY
The weather does NOT
determine whether or not we train,
the weather determines what wewear to training!
-
7/31/2019 Winter Challenge 2012
4/14
TRAINING THROUGH WINTER
Winter is regarded as the best time of the
Year for Outdoor Training :
Greater Weight Loss
Avoid SADs (Seasonal Affective Disorder) More intense training
Head start on The Pack (those who show up
in spring)
Is this the Alternative??
-
7/31/2019 Winter Challenge 2012
5/14
PROS and CONSPROs
Metabolism is increased therefore
greater calorie burn
Avoid the excess 5kg winter gain
Avoid S.A.D.s (Seasonal Affective
Disorder) Maintain your current fitness level that
you have worked so hard for
Better prepared for the Summer Body
Less work to do in the spring and
summer!
Less overheating issues while training Days start to get longer after June 22nd
CONs
Its colder
Its rainier
Its darker
Etc, etc.
-
7/31/2019 Winter Challenge 2012
6/14
TRAINING TIPS DOS
Prepare the night before!
Start Warm - Stay Warm
Plan your Week and Stick to It!
Warm Up / Stretching
Dress in Layers
Hydration
Rug Up Afterwards
Get the right Gear
Spray Jackets
Toning Gloves
Hats / Beanies
Footwear
Polar Fleece Jumpers
Compression Clothing
-
7/31/2019 Winter Challenge 2012
7/14
TRAINING TIPS DO NOTS
Turn Up late (Missing the Warm Up)
Start the Session Cold
Wear Wet Gear
Push too hard too early
Forget about Hydration
Eat a Heavy Meal before training
Dress too warm without layers
Use the Weather as an EXCUSE!
-
7/31/2019 Winter Challenge 2012
8/14
-
7/31/2019 Winter Challenge 2012
9/14
Submit goals to get to 5000 metres
C1 943 pts SIL Sports Socks
C2 1400 pts - SIL Beanie/Cap/Visor
C3 2162 pts - SIL Training Club TShirt
C4 3000 pts SIL Resistance Band
Summit 3850 pts SIL Event Shirt or
Singlet + Draw
-
7/31/2019 Winter Challenge 2012
10/14
EVEREST CHALLENGE RULES
Commences Monday 2nd July and runs for 9 weeks
Goals and measurements to me by Monday, July 9th
Measurements (Weight, Waist, Hip, Thigh)
Weekly challenges must go for 7 days from Monday to
Sunday Weekly challenges can be done in advance (or after) their
scheduled date, however, you only get the 50 points once
Once a weekly challenge is completed if you complete it
again you get 10 bonus points
Bonus points to be emailed to me weekly
Results published and prizes announced fortnightly
-
7/31/2019 Winter Challenge 2012
11/14
EVEREST POINT SYSTEM
Regular Sessions 100 Points
Weekly Challenge Bonus 50 Points
Repeating a weekly challenge - 15 points
Bonus Points at end 200 points for
reaching your primary goal
Discretionary bonus points over-achieving
goals
-
7/31/2019 Winter Challenge 2012
12/14
WEEKLY CHALLENGES Week 1 (July 2 8) Chocolate/Sweet Free Week
Week 2 (July 9 15) Going Sober No alcohol
Week 3 (July 16 22) Sign up for a fun run and do it by the end of the
challenge (there will be a 5 km fun run before the end of the challenge
date to be determined)
Week 4 (July 23 29) No fizzy drinks (regular or diet) Week 5 (July 30 Aug 5) Bring a buddy to training week (50 points each
buddy)
Week 6 (Aug 6 - 12) - Do an extra session (must be up to date for
monthly sessions for it to count)
Week 7 (Aug 13 - 19) Beat 2 personal bests in the fitness test (+25
points for each better than 2)
Week 8 (Aug 20 - 26) Give up your vice week
Week 9 (Aug 27- Sept 2) Try a Powerflex Class
-
7/31/2019 Winter Challenge 2012
13/14
GOAL SETTING What is your Goal? (Make it SMART)
How will you feel IF you reach your Goal?
How will you feel if you DONT reach your Goal?
What is your biggest obstacle? What are you going to do to overcome it?
Who is your Support Network?
-
7/31/2019 Winter Challenge 2012
14/14
Training is a Habit.
You can either be in the Habit of
Training
ORYou can be in the Habit of
making excuses
ITS UP TO YOU!!!!