In this 2 part news post I will talk about the value of taking charge of your life challenges and the benefit of organizing the situations you face into an order of importance and dealing with them one by one – I call this The Priority Principle. It’s a self analysis tool I’ve used with my personal training clients and has delivered great outcomes for them.

In life, it’s unlikely that we approach all aspects of our lives with the same sence of urgency and any one time. Is it possible to put the same amount of energy and effort into everything we do? Probably not. This is where the importance of prioritizing our life objectives becomes important to our short and long term success. We need to put our efforts into what we consider needs the most attention at any given stage of our lives.

This Thing Called Life

Our modern day lives as human beings are full of complexities. We are confronted with situations that need resolving on a day to day basis – as a matter of fact this is a constant source of entertainment for our entire lives!

After we overcome a challenge something totally new will spring up and we instantly have a new project to focus on. Let’s use the word ‘challenge or situation’ and not problem, as a problem provokes negative thoughts and can lead to a counterproductive state of mind.
Looking at things in this way will change your perspective and give a much greater chance of a successful outcome – In fact, it will always guarantee a better outcome for you.
You will find that this is a key quality of any successful person and something that can be developed and simulated by anyone.

We are challenged both by internal and external situations.

The Intrinsic Challenge – Goal Setting

These challenges are internal and come from within us – they are the ones that we consciously set for ourselves. They form part the intrinsic nature of the human being. Humans operate best when there is a clear goal or objective to aspire to. Something worthwhile is never served up on platter, we need to go out and grab it! We need to get out of comfort zones and look within ourselves for answers and push the boundaries of our very person.

We all have standards and expectations regarding our personal growth relating to:

• Careers
• Finances
• Personal Development
• Spiritual Growth
• Friendships and Relationships
• Leisure Time

The quest for self development should never cease. Getting better at life and improving ourselves is a constant journey. We need to identify and confront our flaws and look for inspiration from those around us to better ourselves.
This process is eternal – When we achieve, we then strive for bigger and greater goals.

The Extrinsic Challenge – Matters Seemingly Beyond our Control

Our personal goals can also be greatly affected by situations that arise from people around us and the environment we surround ourselves in.

This includes friends, family, intimate relationships, our work colleagues and the environments in which we associate with these people. The right associations can be extremely helpful to us, while toxic scenarios will hold us back from achieving our objectives.

But ultimately we do control the outcomes of these situations through the decisions we make. We are empowered to make choices that will improve our seemingly hopeless situations. If we find ourselves in a situation that get in the way of our goals, we must be prepared to break these ties and pursue the situation that will bring us the outcome we desire. Sometimes that requires us to move away from certain personal and/or business relationships.

In these cases we also need to consider the impact our choices may have on others, but ultimately we need to do what is most beneficial to us.

We must sift through this myriad of situations and outline what we as individuals need to work on most, this is where exercising the priority principle can be of extreme value to us.

To read the rest of this news post click through to The Priority Principle – Part 2

This Fitness Goal Personal Training post discusses stress and its effects on the human body. We discuss how the body copes with stress detailing the hormonal responses and physiological changes it triggers off in the body. We’ll also look at both the positive and negative effects this has on our bodies and how exercise can help us to combat stress.

In today’s fast paced society we experience high levels of stress that have a negative result on our general health. These stresses can be brought on by mental and psychological factors as well as those when we are placed in situations of physical danger.

Flight or Flight

When we experience stress our body has an innate bodily reaction that is triggered off – this is referred to as our fight or flight response. It’s a primitive, automatic and instinctive response that prepares the body to either “fight” or “flee” from perceived attack, harm or threat to our survival.
When our fight or flight response is activated, sequences of nerve cell firing occur and chemicals like adrenaline, noradrenaline and cortisol are released into our bloodstream.
These patterns of nerve cell firing and chemical release cause our body to undergo a series of very dramatic changes.
In a fight or flight situation we experience the following:

• Increased respiratory rate
• Blood is channeled from our digestive tract and directed into our muscles and limbs, which require extra energy and fuel for running and fighting.
• Pupil dilation and heightened vision
• Our awareness intensifies and impulses and reflexes are sharpened
• Our pain threshold increases
• Our immune system mobilizes with increased activation

When we reach this “survival mode” it’s almost impossible to cultivate positive attitudes and beliefs. Our emotions are quelled and our conscious mind is focused on fear and disengages from the forebrain decision making processes we employ when relaxed. Making clear choices and recognizing the consequences of those choices is unfeasible and we rely on the subconscious mind for instinctive and pre-programmed actions. Depending on what we have stored in the subconscious mind through our conscious forebrain thoughts, we may have extremely negative responses and become unintelligent in our everyday lives. It’s evident to see how being in a constant state of stress can have an adverse effect on our day to day lives.
When overwhelmed with excessive stress we focus only on short-term survival and not the long-term consequences of our beliefs and choices. Our lives become a series of short-term emergencies and we lose the ability to relax and enjoy our existence.
Burnout is inevitable what usually provides the motivation to change our lifestyle. We are propelled to step back and look at the big picture of our lives – forcing us to examine our beliefs, our values and our goals.

Cortisol

During the fight or flight response we experience elevated cortisol secretion which causes fat, protein and carbohydrates to be rapidly mobilized in order for the body to take action in a stressful situation. It’s instrumental in producing excess glucose in the body by means of the glucocorticoid effect which leads the protein content within the body to release glucose.
Cortisol is secreted by the two adrenal glands that are located on each kidney.

Cortisol performs the following functions in the human body:

• Help the body to manage stress.
• Convert protein into glucose to boost flagging blood sugar levels.
• Work in tandem with the hormone insulin to maintain constant blood sugar levels.
• Inhibit inflammation.
• Contribute to the maintenance of constant blood pressure.
• Contribute to the workings of the immune system.

While cortisol in normal amounts is necessary for proper metabolic function, a chronic elevated cortisol level has adverse effects on health, mood, body composition and performance.

High cortisol levels for prolonged periods can have the following negative effects:

• Adrenal Fatigue
• Increased appetite
• Weight gain – excessive glycogen produced will be stored as fat
• Poor immune function
• Fatigue
• Disturbed sleeping patterns
• Mood swings
• Depression

How Exercise Can Help Manage Stress

Perhaps the simplest, best way to turn down the activity of our fight or flight response is by physical exercise. Remember that the natural conclusion of fight or flight is vigorous physical activity. When we exercise, we metabolize excessive stress hormones—restoring our body and mind to a calmer, more relaxed state.
For the purpose of stress reduction and counteracting the fight or flight response, we do not need to exercise for 30 to 40 minutes. Any form of activity where we “work up a sweat” for five minutes will effectively metabolize off—and prevent the excessive buildup of—stress hormones. Get down and do 50 pushups, 50 sit-ups, jumping jacks, jump rope, run in place, run up and down the stairs, whatever. By exercising to the point of sweating, we effectively counteract the ill effects of the fight of flight response, drawing it to its natural conclusion.
Exercise increases our natural endorphins, which help us to feel better. When we feel good, our thoughts are clearer, our positive beliefs are more accessible and our perceptions are more open. When we feel tired and physically run down, we tend to focus on what’s not working in our lives. It is difficult to be, feel or think positive when we are exhausted, sleep deprived or physically out of condition.

The benefits of exercise are proven once again! Get down to your local gym or just enjoy the outdoors and kick stress out of your life.

If you are concerned about your health and well being and are not sure where to begin, get in touch with us at Fitness Goal Personal Training and get started on a better existence today – Your loved ones will thank you for it!

References:
Thebodysoulconnection.com
Wellsphere.com

It’s time to get your team fit for the upcoming soccer season – So what have you planned for your running and fitness conditioning?
In this article I will cover the important points you need to consider when putting together your soccer team fitness conditioning program.

As a coach, you must have a fitness program that takes into account the different phases of the season and the appropriate work rate that is required for each stage of the season, this is commonly known as periodization training.

The main concept coaches don’t understand is that of aerobic fitness vs. anaerobic fitness. Below is a brief explanation:

An aerobic activity is classified as exercise that is performed at an intensity level where oxygen is used as the main source for energy production. It relates to activities that last for 3+ minutes that are performed at around 65 to 80% of our maximum output. A classic example of this would be middle to long distance runner.

An anaerobic activity is one where exercise is performed at a high intensity level lasting 5 – 10 seconds where energy (ATP) stored in the muscle and creatine phosphate (CP) are used as the main source of energy production. It relates to activities performed in short bursts at around 90- 100% of our output. It can take up to 3 minutes for this energy system to recover after a maximum effort.

We also have the lactate system which sits between the aerobic and anaerobic energy systems which peaks in its contribution to ATP production at around 90 seconds of activity.

So what type of fitness conditioning do soccer players need? If we analyze the information above we can agree that soccer is a combination of all 3 energy systems. It can be described as a series of high intensity activities (sprinting, jumping, tackling, etc.) performed over an extended period of time (2 x 45 minute halves).

Therefore, soccer players require anaerobic endurance and this should be the main focus of all fitness conditioning. An effective fitness program should aim to condition and improve the efficiency of the body to recover muscle ATP through improved phosphate and creatine phosphate production.

In the pre-season it is advisable to start off with lower intensity sessions that are longer in duration. This would be the only time to do long slow distance (LSD) running training of 2-3 kilometers to build an aerobic base for later high intensity training. Players should also be encouraged to perform their own off-season training.
The basic aim of your periodization training plan should be to begin with drills and sessions that are low in intensity and longer in duration. As the competitive season commences and progresses you should aim for the reverse – High in intensity and shorter in duration.

General protocols and guidelines to consider are:

Types of running

Avoid excessive straight line running. Make sure distances are mainly short (5m-10m-20m) and there are changes of direction for the players.
Players need to work on acceleration/deceleration, lateral and backward running and zig-zagging. Create drills that make the players run and move in all directions.

Work rest ratios

Set work to rest ratios for your drills. Initially it could be 1:3 (60 seconds work: 3 min rest) and you can progress through to 1:1 (30 sec work: 30 sec rest).
Keep in mind that you can run ball orientated drills and small sided games using the same principal.

Agility Conditioning

Work on jumping and footwork with agility circuits using hurdles agility ladders and poles.

Planning your season is extremely important and will take the guesswork out of your training sessions and make them more enjoyable for your players, and most importantly help to effectively physically prepare your team for a successful competitive campaign.

Fitness Goal Personal Training offers soccer coaching and fitness conditioning consulting for soccer teams and clubs in the Melbourne area.

Fitness Goal Personal Training head soccer skills and fitness and conditioning coach Fernando Solis is now a member of the first class coaching set up at the GISS academy.

About GISS

The GISS academy has no equal in Melbourne when it comes to paving the way for junior and youth soccer players looking to become professional soccer players. The GISS academy also works in affiliation with Italian Serie A giants AS Roma with its AS Roma Australia Clinics to develop young players using the latest coaching methods, and providing them the opportunity to attend trials at professional Italian and European soccer clubs.

FGPT – GISS Partnership

In its search for excellence the GISS academy contacted Fitness Goal Personal Training to enquire about personal training and soccer specific services. GISS academy director Maurice Pagniello was impressed by our expertise and the specialized soccer development training programs we offer and a partnership was forged.
Fernando’s role at the academy is to oversee and implement all conditioning programs for GISS players which range from 10 to 18 years of age. Furthermore, players heading overseas for trials are getting into top form with Fernando in private conditioning sessions.

Contact us for more information about our personalized soccer skills and conditioning programs held throughout Melbourne.

We are happy to be able to show you a little more about our personal training and soccer coaching services running throughout Melbourne via this new video page.

The page currently has excellent video demonstrations on soccer strength and conditioning training that focus on exercises for junior and youth soccer players. There are also some great clips showing exercises and circuits we use in our personal training sessions in Melbourne.

We will aim to post as many video clips as we can about health, fitness, personal training, injury management and our soccer skills coaching and conditioning.

Our personal training now goes beyond Melbourne, so no matter where you are you can access us and do your favorite workout online!

If there is any thing you’d like us to cover send us an email and we’ll do our best to answer your questions, or even better still we’ll put it on video!!

Enjoy!

So the question begs to be asked – Is there a need to have a personal trainer?
For the general population the simple answer is yes, and there are numerous reasons for this.

Fitness Goal Personal Training has uncovered 3 main factors that have assisted its varying client base get results with its personal training services in Melbourne.

Establishing your needs.

There is always an underlying reason and fitness goal that gets us exercising in the first place, such as, losing weight, getting stronger, sport specific training and rehabilitation. But with the endless amount of exercises and workouts – do you really know what you need to do to achieve your desired training outcome?
A personal trainer will save you time, cut out the guess work and have you performing a customized fitness routine to get you the results you want immediately.

Correct exercise execution.

Having the correct exercise technique is critical for both maximizing the outcome of a particular exercise and avoiding injury. Bad exercise and workout habits on the gym floor will have an adverse effect on your posture, co-ordination and general body mechanics and function. The human body is designed to move in 3 planes of motion and it’s important that it’s done safely and correctly.

Diet and Lifestyle

Nutrition is a vital ingredient to improving body shape and general health. A personal trainer will guide you toward positive eating options to best suit your training needs and goals. Basic understanding of what you eat and how you plan you daily meals is critical for success.

Adjustments to lifestlye is often overlooked and it’s important that it be analized and changes made where neccessary. Temporary lifestyle changes need to be implemented to our current habits to help us along to achieving our training goals.

Motivation and support.

Even if you know what you have to do to get results – will you do it? Making the decision to start getting fit and actually following through on your challenge are two different matters! Working out 3-4 times weekly and following a dietary plan for example is not easy and another reason a personal trainer can be of great benefit to you.
Going to a session with your trainer is like attending an appointment, it’s a commitment between you and your personal trainer that will keep you from skipping your workouts. Furthermore, the relationship between you and your trainer becomes vital with his/her motivation, encouragement and support a key to your success.

Fitness Goal Personal Training operates throughout Melbourne and has helped many of its clients with their fitness and exercise goals. Please feel free to navigate through our website and take a closer look at our expertise and services we offer.

Please contact us for more information about us.

Fitness Goal Personal Training in Melbourne is here to help you!

In this latest post Fitness Goal Personal Training resident physiotherapist Greg Dea tells us about some common shoulder complaints experienced with bench press training.

It’s an excellent post that will explain the basic structure and function of the shoulder and suggests how to proper care for it and manage any discomfort during your training.

We hope you enjoy this latest information and get some value from it. Don’t forget to email us with any other questions you may have about an injury and we’ll do our best to guide you in the right direction.

In my travels around the soccer grounds of Melbourne I see lots of great players running around enjoying their soccer. As a personal trainer and soccer skills and conditioning coach I can’t help but identify areas where these players can improve and refine their playing skills and/or conditioning and consequently become better players. It’s amazing the difference some 1 on 1 specialized coaching can make to the progress of a player of any age.

I frequently speak to many players and parents and some see the value in putting a personal training and soccer coaching program into place and others are happy continue with the status quo. After all, the game is there to be enjoyed and not every player aspires to be a professional soccer player.

Fitness Goal Personal Training specializes in personalized soccer coaching for junior and youth soccer players in the Melbourne area for those looking to improve their game and excel in the game of soccer.

Soccer player development

To become a successful and complete soccer player you need to strongly develop 3 major components of the game:

• Skill and technique.
• Physical conditioning – Must be age appropriate and focus on players from the age of 12+
• Understanding of the psychological demands that come with high level competition.

These 3 facets of the game are related to the individual development of a young player which must be correctly introduced and taught between the ages of 7-15 years of age. Only basic game play concepts should be taught during this stage.
Specific team play and tactical concepts are secondary to refining each individual player and should be introduced around the ages of 14-15.

It’s important to understand that a player with limited technical ability will be of little use in any coaches’ tactical structure.

Where are we at in Australia?

In the Melbourne soccer club coaching scene the majority of clubs will train twice per week and play one match over the weekend. This means each player will have only 3-4 hours of supervised coaching sessions and 1 hour of game play per week. Some players will also be involved in school teams – usually with unqualified teachers as coaches. That is simply not frequent enough for the proper and correct progression of a player. Let me also add that the quality of the majority of this coaching is lamentable and will further slow the development of a player.

Deficiencies in Melbourne soccer coaching

• Lack of quality coaches that don’t understand how to properly teach and that implement age inappropriate soccer concepts and progressions.
• Not enough weekly coaching under quality supervision.
• Lack of attention to the needs of each individual within a team.
• Lack of identification of physical weaknesses that can cause future injury.
• Application of incorrect conditioning methods and training structures.
• Inadequate knowledge on correct nutrition and injury management.

How do we compare with the rest of the world?

Let’s consider 2 of the world’s most successful producers of exceptionally talented soccer players – Brazil and Argentina. I have had the opportunity in my coaching education to travel to Argentina and see junior club player development first hand.
In both these countries clubs are structured to develop players with the basic structure I’ve outlined above.

The 2 main differences between them and us are:

• Players will have 1-3 hours of structured daily practice sessions under expert supervision.
• Their players are developed in small sided competitions and outdoor pitches of reduced size.

With the thousands of extra hours of quality coaching time these players get compared to Australian kids over the 7-8 year maturation period of a junior player, its clear to see why Brazil, Argentina and the other leading world soccer super powers are so far ahead of us.

The cultural importance soccer has in these 2 countries needs to be taken into consideration as does the sacrifice entire families are prepared to endure for a young boy to become a professional player.
But with Australia’s proud history of producing so many international sporting champions, I firmly believe we are underachieving and failing in our production of quality international standard soccer players.

How can personalized soccer coaching improve development?

If we take into account the key points mentioned above, there are several fundamental areas which a personal soccer coach can address, therefore fast tracking and improving the progression of any soccer player.

Fitness Goal Personal Training soccer coaches can help by:

• Identifying skill deficiencies and refining technical execution.
• Give 1 on 1 coaching specific to the needs of each player and increase weekly hours of supervised soccer coaching.
• Assess and correct player movement patterns to maximize speed and efficiency.
• Introduce players to soccer specific resistance training to improve strength and conditioning for improved fitness and performance.

Fernando Solis and Gustavo Moschensky are both available for personalized soccer skills coaching and soccer specific strength and conditioning programs. They are both qualified personal trainers and FFA soccer coaches available for soccer coaching in Melbourne.

Contact us for more details.