Fire up those motivational juices by setting small, achievable goals on the road to completing the Gaelforce challenge
Finding the force withinPersonal Trainer
Paul O'BrienLAST week, we spoke about the need to set your sights firmly on a goal in order to maintain momentum in your exercise routine. This is a vital step in preventing you from chucking it all in at the first sign of boredom, resistance or apathy.
But what kind of goal should you aim for? Experience has taught me that hitting smaller goals on the way to achieving a bigger one is the surest way to fire up my motivation. Last year, for example, I competed for the first time in Gaelforce West, a multi-disciplinary endurance challenge held between Killary and Westport. Though the event was tough, it was also hugely enjoyable.
What's in a goal?Gaelforce will be held again this coming Autumn. But is it a realistic goal for you? A goal should make certain demands of you. It should demand that you tap into your inner resources to achieve it. It should inspire you to be your very best and take you to heights you may even be unsure you can reach. It should demand a disciplined, methodical approach. It should also be fun, exciting and create a well-spring of self-belief and confidence in your own abilities. Some goals, in short, have the potential to be life-changing.
Does this sound like you? The opportunity to go beyond your perceived limits and become involved in a great adventure may be just what you are looking for. In the coming months, I'll be offering training tips in this column for those taking on Gaelforce as absolute beginners. A total beginner's weekend is also being held in February. If you're currently very unfit, or overweight or indeed just seeking that life-changing challenge, take yourself on. You'll find yourself encountering a powerful force within. There'll be no stopping you then!
Gaelforce training weekendA GAELFORCE training weekend, pencilled in for the weekend after next (February 12 to 14 at Killary Adventure Centre, Leenane) is specifically designed for those who have no experience in adventure racing and will cater for those who are unfit or overweight.
The idea behind this weekend is to give people who would never dream of doing an adventure race the know how and the drive to be able to finish Gaelforce West in under eight hours in eight months time.
The weekend will start with fitness tests to establish what kind of fitness programme will most suit you. There will be lectures and motivational speaking and also a gentle introduction into the disciplines involved - mountain walking, kayaking and cycling.
The most important thing you bring with you is a genuine wish to improve the quality of your life and a willingness to challenge yourself.
The price (€189 pps) includes arriving on Friday night, two nights accommodation in dorm rooms (limited single and twins available at extra cost), two lunches and one dinner, fitness tests, lectures and all activities.
Most training weekends see people attending alone so do not worry if you cannot persuade any of your mates to join you. There will be a welcome drink on Friday evening so you can get to know everyone.
Anyone can do this weekend as anyone can get fit in over an eight month period. Please do not worry that you will be surrounded by fit instructors shouting at you to go faster. This is about giving you the courage and the motivation to change your life around and when you cross that finish line in eight months time it will probably be one of the best moments in your life.
After the weekend, there will be a Facebook group set up, where there will be tips and plenty of information to help you with your programmes and help to keep you motivated through the year.
Programme OutlineFriday 8pm Arrive at centre for drink and meet and greet
Saturday 8.30am – 9.30am Continental breakfast
10am – 1pm Lectures and Fitness Test
1pm Lunch
2pm – 5pm Mountain Walking
7pm – 8.30pm Dinner
8.30pm Evening drinks as group
Sunday 8.30am – 9.30am Continental breakfast
10am – 1pm Kayaking
1pm Lunch
2pm – 4pm Lectures finish
4pm Departure
For details of the Gaelforce beginner's weekend, see
www.gaelforceevents.com
Exercise of the Week
The squat jumpA great move for developing dynamic lower body strength, as well as increasing power in the legs while offering a high-intensity cardio boost in your training. Ideal for players of team sports.
> Stand with your feet shoulder-width apart, knees slightly bent as shown
> Squat down as low as you can, touching the ground with your fingertips
> Explode into the air, reaching your hands above your head
> Land softly, immediately returning to the low squat position. Do two sets of eight reps, resting for one minute between sets.
Paul O’Brien is a certified personal trainer with the American Council on Exercise and a qualified life coach. He runs his own business in Westport and is the creator of Bootcamp West, an exciting and challenging exercise programme in Westport. For details of upcoming classes, visit
www.bootcampwest.com or e-mail
paul@bootcampwest.com or telephone 086 1674515.
