Browsing articles in "Goal Setting"

Blue Lake Fun Run Training

Oct 28, 2015   //   by phil.ackland   //   Articles, Blog, Events, Goal Setting, Motivation, Running Articles  //  No Comments

Here’s my Super-Simple training plan for the event.

3 Simple sessions each week:

1 – Hill Repeats:
Using a hill that resembles Bay Road, run a 500m section, jog/walk down. Repeat for 15-20mins

2- Steady Run:
Using a flat road, run a moderate, steady pace for 30-40mins.

3- Pace/Hills – Mount Gambier parkrun course
The parkrun course is a marked 5km around the Blue Lake so it makes complete sense to make use of this as a training tool for this event. Find some pace over the 5km course and use as a time-trial each week.
Ideally, you’ll jump in on the Saturday morning event and use the social atmosphere for a little extra competitive edge. If you can’t make it at that time, just follow the markers at any other time that works for you during the week.


Using these three easy to follow sessions spread across each week, you’re much more likely to have a more enjoyable and successful event day.
Allow rest days between each session and be sure to warm up and cool down prior to each of them. Also be sure to check with your doctor prior to commencing anything more vigorous than your usual lifestyle.

So that’s it. Nice and simple.
Of course a plan can be much more specific for the event or your individual situation and will then give you more specific results.

If you’re after something more focussed and tailored for you, give me a call and we’ll get you under way.


Find out more by visiting the running page of our website here:


Happy running!

Race Day Strategy

Oct 16, 2015   //   by phil.ackland   //   Articles, Blog, Fitness, Goal Setting, Motivation, Running Articles  //  No Comments

Going into your event with a positive mindset is crucial to a successful run. It’s normal to feel some level of nervousness and anxiety but having confidence in the training you’ve done and making a clear race plan ahead of the day will help to keep those feelings under control.

Your race day strategy should be worked out and tested well in advance during training. For example, in terms of pace, for the longer events especially, consider a conservative start that leads into a stronger finish. This should be practiced over shorter runs during training.

Once you have your plan in place, it’s important to then focus on running your own race.
In the early stages, this means avoiding getting swept up in the excitement of the start that can lead to you running at a faster pace than you otherwise would. If you find this happening, address it early and reset back to the original plan.

On a good day, one plan will get you from start to finish with your goal time achieved. This isn’t always the way it pans out, and really, if it was that easy every time…..well….where’s the challenge, right?
It’s a handy strategy to take along a plan A, B, and C.
Plan A being the ideal run. Everything aligns and falls into place just like you dreamed it would.
Plan B is still a good day out on course that needs some focus to keep together.
Plan C is just about getting it done and across the line.
Without B and C in mind, you run a higher risk of throwing in the towel all together if that ideal plan starts to fall away.

Race day is not the time for surprises or to try anything new.
Working with a coach can help you piece all of these aspects together.


Nothing New On Race Day

Sep 18, 2015   //   by phil.ackland   //   Articles, Blog, Events, Fitness, Goal Setting, Motivation, Motivation, Nutrition, Running Articles  //  No Comments


“Nothing new on race day”
It’s one of those Golden Rules that you may have heard before.
Anyone that’s learned this the hard way, and there’s plenty of us around, will hastily give you this key piece of advice.

What this means is that anything you intend to use or do on the day of your event, needs to be tried and tested in the weeks beforehand during training. In training, it’s not as crucial if you have a wardrobe malfunction, stomach upset issues, or unexpected blisters as it is on the big day you’ve been working so hard towards.



Three main areas to look at:

Race day strategy:
It’s so easy to get caught up in the buzz of an event and shoot off from the start at a faster than usual pace. Get a feel for setting your pace and controlling it during training sessions and then think your own pacing strategy through ahead of time and stick by it when the starters gun fires. On the day, it’s about running your own race and not someone else’s.
Food and nutrition:
In longer distance events, it becomes necessary to refuel during the run. This is definitely one you don’t want to chance on the day. Exactly what you are going to need is such an individual issue that will take some time to work out. Many products and food choices are available to use and finding which ones best suit your needs should be trialled during training well before the race.
Grabbing whatever the aid-stations have on offer at a moment’s notice is a risky strategy and should be used only as a last resort.

Clothing and gear:
The day of the event is a big deal. You want to look pretty awesome in all those photos. A whole new outfit is great for a night out, not so great for your race. Do you know if those shorts are going to ride up as you go? Is that new singlet top going to chafe under your arms? Will those shoes, that look great out of the box, blister your feet a few km’s in?
All answers you really want to find out during training when you still have time to find an alternative if need be.


Bottom line is, don’t try anything during the race that you haven’t tested already at home.





Workout Of The Day : Friday

Nov 22, 2012   //   by phil.ackland   //   Blog, Fitness, Goal Setting, Motivation, Workouts  //  No Comments


 Fighter Fit Friday

Equipment Required : None

The workout for today is a great one if your missing your Combat class fix.

Warmup for 5 minutes before starting.

Take your time with each exercise on the list paying attention to technique allowing short recovery between each one. It’s more important to be safe than race to against the clock.

Take about 1 minute rest at the end and repeat for between 3- 5 times.

Spend 5 minutes cooling down and stretching at the end.





*Burpees : From standing, hands to ground while kicking your feet back to a plank. Reverse this move before finishing with a jump and reach at the end.(Option-step feet back and in, keep feet grounded for the jump)

*Punches : Jab/Cross Hold a boxing guard and fire off quick punches from your cheeks. Should be a pivot on your toes and a lift of your heels as you throw each punch and back in.

* Be sure to check with your doctor if you are unsure about any existing injuries or conditions before participating in physical activity.

If you enjoyed this workout, share it on Facebook or leave a comment below.

Workout Of The Day : Thursday

Nov 21, 2012   //   by Reflexion   //   Blog, Fitness, Goal Setting, Motivation, Motivation, Workouts  //  No Comments

 The 300

 Equipment Required : None

This workout will have you completing 300 reps to complete a full-body strength and cardio hit.

Complete the circuit 5 times through to hit the 300 mark.


* Side Lunge : Keep feet facing forwards as you step out sideways. Brace your abs, return back to standing. Alternate sides.

* Bicycle Crunch : Bring one knee towards your chest while the other leg extends. Aim your shoulder to the opposite knee.

* Tricep Pushup : Hands shoulder width on the ground. Elbows should brush against your ribs on the way through.(options-knees or toes)

* High Knee Run : Run on the spot. Knees to waist height. (option-stay grounded with your feet and march to lessen impact)

* Be sure to check with your doctor if you are unsure about any existing injuries or conditions before participating in physical activity.

If you enjoyed this workout, share it on Facebook or leave a comment below.

Don’t Forget How To Play

Apr 11, 2012   //   by Reflexion   //   Blog, Fitness, Goal Setting, Motivation, Uncategorized  //  No Comments

Exercise For Gain.

Apr 9, 2012   //   by Reflexion   //   Fitness, Goal Setting, Motivation, Nutrition  //  No Comments

Reaching Your Goals : Surefire Way To Stay On Track!

Mar 15, 2011   //   by Reflexion   //   Articles, Fitness, Goal Setting, Motivation  //  No Comments


Excellent! You have that goal worked out. It’s locked in place. “I’m going to lose 5kilos in 10 weeks!”, “I’m going to run 5km in 12 weeks.” The first weeks kick off full of drive and excitement. “I can do this!” But then, the momentum starts to drop. “How am I going to make it?”, “10 weeks seems so long.”, “I want it to happen NOW!” Sound familiar? Well, just like with your goal, don’t stop know. Read on to find out how to stay on track and make it happen for YOU.

In a follow up to my previous post on goal setting, I’m going to talk about gaining consistency with your training schedule. The benefits and the reasons for maintaining a schedule to get results.

The first thing to do is to return to the goal you have set. If you don’t have one yet or would like some ideas on setting one, you might like to read my previous post here.

Is one killer workout going to get you there? Not likely, and if it is, maybe try aiming a little further. So what is going to get  you there?

Grab out your diary or calendar and highlight the end-date you have set for your goal. Now, working backwards from there, mark out your workouts like appointments that you just have to keep until you get back to today’s date.

With a regular schedule now in place, the next step is to choose the activities that are going to fill these spots. This will depend on your particular goal and the options are almost endless. (I’ll save that one for a future chat.) But in more general terms, one major factor in sticking to your schedule and remaining consistent is FUN!

  • Set your goal
  • Grab your diary
  • Make it fun
  • Stick to it
  • Target reached!

So… find some enjoyment in what you are doing. If there’s no fun in what you’re currently doing, try something else. Keep changing it up until you land on something that really works for YOU. The aim here is to make it a priority to keep those sessions that you marked out. Is housework a priority on most peoples list? No. Because for most people, this is not something they consider to be a whole lot of fun.

“People rarely succeed unless they have fun in what they are doing.”  – Dale Carnegie

Once you find those activities that really make you feel great and get the heart rate ticking along, your workouts will no longer seem like a chore. From here, keeping up the consistency needed to hit your goal, should be a great deal easier and something that you will look forward to.

Make sure your friends and family are aware of what you are working on so they can help and support. Better yet, get them involved too. A sure fire way to add some extra fun and motivation!

Do you have other ideas you would like to share? Leave a comment below or share this article with others on Facebook or Twitter.

Have Fun!


Leaping Tall Buildings.

Mar 1, 2011   //   by Reflexion   //   Articles, Blog, Fitness, Goal Setting  //  No Comments

For this weeks post, I am writing about goal setting. Why goals are helpful and how to go about setting them up.

Why Set Goals?

Setting a goal provides you with a clear target, something to aim for.It’s the proverbial “carrot at the end of the stick” that keeps you on track. Without the carrot, you lack direction and purpose and are far more prone to distractions and complacency. With that clear goal, any time you hit a fork in the road, the way forward is a much simpler choice, as you know where you want to go.



How Do I Set A Goal?

So you know why you need a goal, but how do you go about this?

The first thing to do is to work out what it is that you want to achieve.

Do you want to :

  • Lose weight
  • Improve your fitness
  • Improve your eating habits
  • Run further
  • Run faster
  • Leap tall buildings with a single bound

Now while this is good, you really need to get smart and apply a little more structure and thought to make these changes happen and to turn your want into a goal.

To do this, I recommend applying  the S.M.A.R.T. principle. This stands for :

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely

For example, if your aim is to lose weight, how much weight? : 5kg?, Over what time frame? : 10weeks?  is this achievable?

Now the desire to lose weight has become a clear and SMART goal. Losing 5 kilos in 10 weeks ticks all those boxes.

The goals you set are limited only by your imagination.

However, if you had the “leaping tall buildings” aim in mind, you may find that this one falls a little short. It’s specific enough, you can measure it, you may even want to do it tomorrow, but……..   .

“A goal properly set is halfway reached” – Abraham Lincoln

We’d be interested to hear about any of your own goals, or tips on setting and achieving them, so leave a comment below if you’re in a sharing mood. Speaking of sharing, if you liked this article, be sure to click on the Facebook and twitter icons on this page to share it around.

ps : Reflexion Health and Fitness in no way endorses the leaping of tall buildings and cannot be held responsible for any injuries or embarrassment that may be caused due to attempts to do so.