This Week’s Training – Where’s the Threshold?

Well hello there y’all.
This week we’re exploring threshold training.  What’s that mean?  we have two workouts for you that provide the possiblity for you to push yourself harder than you thought you could.  Do you need to go that hard?  Absolutely not – if you want to use these for some lighter “turn the legs over” training, you can most certainly do that.  But they are designed so that should you wish to put yourself to test – you can.
Workout 1: Strength & Power – “Inside Out”
Multiple rounds of intense explosive power actions followed up by heavy strength loading to burn oxygen.  The first round is going to be manageable – the fourth is going to push the melt button
Workout 2: Every Changing Cardio – “Stairway to Heaven”
An ever changing series of cardiovascular acitivites that will force the body to adapt, to breathe.  It’s going to make you think about how long you need to recover, how hard can you go and still find ways to get the oxygen in.  Where’s the thresholds for “this is the limit pace” you can hold.
As mentioned above, both workouts can definitely be done at slower paces and are still great at increasing their respective training focus.  Not every workout needs to be a superhero effort.
FB Ad wk 17 Sep 18

Using Smart Goals In Your Health & Fitness

Our Second Podcast Episode talks about:

Why are you training? Whats the purpose? Why are you doing the exercises that you are doing? Have you even thought about it?

SMART goals are a fabulous way to get a deeper inside look at what you want to get out of your health and fitness. It helps motivate you to continue what you’re doing, and be accountable for your own results. Listen in to Pete as he talks you through the concept from a health and fitness standpoint.

Motivate Your Fitness Goals – By Motivating Other People’s :)

Ah 2017….another year rolls by, or rather, if you believe the hype and posts on facebook – another year has massacred a whole host of famous people.  No more of that ok? 

Let’s talk all y’all fitness resolutions that probably are looking a mite shaky already…or maybe haven’t started yet?  *Wink.  In my opinion, simply having a resolution, means absolutely nothing.  The word “resolution” has lost meaning, so instead let us converse on what you want to achieve meaningfully in a fitness perspective this year.

Step 1:  To be motivated – thou must actually have a goal

So what’s it going to be this year?  I’ve heard some fantastic ones so far.

“I’m going to do my first Noosa Triathlon”smart

“Im doing the Gold Coast Half Marathon”

You know why these are great goals?  They’re SMART goals.  Specific-Measurable-Agreed-Realistic-Timebased.  You know what you are training for.  You can measure your running training by distance and speed increase over time.  You have agreed this with someone else.  They’re realistic – taking on an IRONMAN out of the blue would smack of insincerity (#bullsh*t)…..and they’re time-based….these are set events that occur on a date, you gotta get your training in gear Friends!

Step 2:  To be motivated – MOTIVATE SOMEONE ELSE

Now going solo is admirable and quite doable, but let’s be honest, how

bike ride.jpg
Getting out on the pushies for an hour or two – definitely counts as exercise

much easier is training with a buddy.  People will look each other in the eye and say “let’s be each others motivation!!”….and then agree to hit coffee club.  Nope – you need to be championing other people’s motivations and aspirations, not just one person, but subtley support everyone you can.  Why you say?  Because it fosters an innate positivity that not only reflects on you in other people’s determined eyes, but then makes you accountable to make sure you’re reaching for your own raised podium.  Please – i’m not talking about swinging flags and chanting “GO GARY GO”, you guys know exactly what I mean.

Step 3:  For God’s sake give yourself a pat on the back hey!

I mean this metaphorically – and LITERALLY.  When you do a training session, anything, let yourself know that you did well.  Take 10 seconds to actually think about what you have done and think “awesome, so how can I adapt that next time to make it bette

You “could” do it this way i suppose?

r?”  It’s so easy to beat up on yourself – WHYYYY?  What are you helping?  No, you make a mistake, or you dont’t train, then learn….and be better next time.  

HANG ON – you said “literally?”  Grin. I did, didn’t I?

 So, occasionally the message needs to be reinforced.  I will literally pat my own back after a BIG session – no wait, listen – the emotional drive home that this creates, as well as the fact it takes about 3 seconds to do, and you are focused on the action – means you HAVE to think about what you’ve done.   And then slyly smile at the silliness of it all.  Seriously – i cannot recommend this enough.

And HEY!!! Be prepared for your workouts yes?  Get all your gear set before you NEED to be leaving.

That’s enough for now.  Ask your gym/training buddies what they want this year.  Have they even thought about it?  This is the year where we do it together, as a team….we got this!

Assume It’s Possible.

Cheers Team – Pete.

Resolving To Have A Resolution

Fresh start

Let me open a time-rip in space to look ahead at the countdown to New Year 2016.  One potential that is becoming frequent, is the fashionable position of not having a resolution and then SUDDENLY coming up with one 30 mins before countdown.  Resolution forgotten within 15 mins after fireworks, vaguely remembered and mentioned for two weeks into 2016 and then forgotten and kicked into closet containing 2014 resolutions.  Close time-rip…..firmly.  Friends – this is not a rag on resolutions…I quite like them! But this year:

Lets Resolve to be Resolute in our Resolutions!


I like the idea – but let’s take it seriously

Yes, resolutions are a great mechanism for the inspiration of change, the kiddingrearranging of self, and the raising of new flags etc.  So wouldn’t you want to be prepared for said changes?  Insert scenario – dear reader….”Here’s a flintlock rifle, a pouch of firing powder and some musket rounds – the enemy approaches in 30 seconds”.  NOOOOOO – you’d shove the musket back in face and run on legs suddenly intent on setting new 100m records.

Preparation.  The key word which is integral to any form of success.  Don’t take a blind leap of faith – give yourself every single chance to succeed in a new venture.  You want to get fit, maybe join a gym?  So join it! Get the paperwork out of the way now, so come New Year all you need to do is turn up.  Maybe it’s learn a new skill or sign up for that course?  chargeSign up….get all the prior reading and setup down in the next few days.  Come start time, you’re ready to whole-heartedly charge into the battle with musket primed!

Preparation – “A Horse! A Horse! My kingdom for a Horse!”  The origin of this (rather interesting) quote from Shakespeare is worth having a look at:


Save the world – but after you learn to tie your shoes

Dare to Dream

So the last aspect of your keeping your resolution is to make it achievable.  We here at A.I.P are all about shooting for the stars, provided that you have the right plan in place.  So using a massively inflated metaphor (cos why not it’s fun) of  – This year I’m going to go to space!  Lets not forget the intervening steps of either;

a) Become an astronaut

b) Become significantly wealthy to afford something like Virgin Galactic

Side-note….What I love about this, is that under current technological advances, this is not going to be an inflated metaphor in the next twenty years.  Take a look at our article on why Space may contain your next job.

So pick something that is going to yield some results, some success, some reason to KEEP GOING and further inspire yourself.  If we look at joining a gym, and you get yourself ready by signing up and organsing with a friend  which classes or times you want to go regularly each week – you will see results within 2 weeks! You’ll feel better about starting, actually doing your resolution and seeing results grow from it.  So if you want to save the world next year….make sure you set-yourself up with step by step goals and all the requirement are in place to win…..besides – you can definitely have more than one resolution 🙂


So lets do it!

Yeah?  Booyah! Okay – we’re in with you.  Here’s my goal this year.  The last few years I’ve been getting into triathlons and participating in the Olympic Distance events (1.5km swim, 40km ride, 10km run).  This year…. I want to do the Half Ironman.  That’s a 1.9km swim, a 90km bike ride and a 21.1km run.  I’ve resolved this in my mind already.  I’ve set up how much training I need to do and actually already started.  Half IronmanMy goal race is around the August mark of 2016 so by attacking it in manageable chunks and beginning the process now, it’s not this massive beast.  Also – it feels good to have started already. That’s the hardest bit done! Get in and get that part done before the weight of expectation kicks in from yourself and the rest of the world jumping on the resolution steam-train.

So…….square those shoulders, have a think.  There are a few days between now and the beginning of the next step.  This is an opportunity!  A chance to succeed! A way of making some significant improvements to yourself.  Lets do this properly and enjoy the fruits yielded!

Resolve to be Resolute in your Resolution this New Years!