Stress!!! Good or Bad?

Stress is defined as an organism's total response to an environmental condition or stimulus, also known as a stressor. Stress typically describes a negative condition that can have an impact on an organism's mental and physical well-being.

I as a professional in the fitness industry one needs to take into consideration the clients needs not only in the psychical but the mental. When consulting with individuals one must ask questions to better understand all the elements of ones life in order to create a program that will allow them success. 

Work type and load,  Family life and dynamics, Extra curricular activities, FREE TIME. The list adds stress to our lives in ways we do not understand until we start to feel the pressure of it all falling down on us. What do we do form here? Sometimes it takes professional help for one to understand just how deep you are in. Sometimes it takes a professional to tell you the hard facts and tell you what you need to do. I to had to have a professional tell me how deep, the hard facts and what it will take to cure!

Here are a few real facts about Stress see up there ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

To much of a good thing can lead to many bad things.

So in fitness and us as high performance machines, we need to take a good look at the stress that is in our lives and find the proper amount to keep us working at our optimal performance {speed}. 

I can tell you by my own experience this past year. Under way to much stress had lead me down the path of sleepless nights, fatigue, apprehension, loss of confidence to just list a few. I hid this from myself for a long time until I decided to do something about it. I knew I needed to clean my plate of many things in my life while trying to streamline my days so I could work toward being stress less! 

I reluctantly eliminated the larger stressor items. Now that I look back plus a week into my personal treatment I can tell you I feel like a new person. I am still busy but I have found a good way to relax and be stress-less.

 The coaching side of me will tell you to be RELENTLESS, PRESERVER, TAKE CONTROL, BE HONEST with yourself and those around you. If those around you do not understand that is fine. It will be about you and the things that really make the most sense.

To end take control now. Be honest. Talk about it. Change what is needed. Be a new you.

Respectfully

Coach Ruder

Goal Setting. Hard or Easy <-- not

What is a goal? Definition, the result or achievement toward which effort is directed;aim; end. The terminal point of a journey or race, or A dream we can now make a realistic attempt to achieve.

In our world we need to set goals, mostly realistic goals and attainable. You can set daily, weekly, monthly and annual goals depending on what your BIG GOAL is. What is the BIG GOAL?
To the beginner the big goal could be to sign up for an event. 5k family run/walk or could be to walk 1 mile pain free. What ever your BIG Goal is it starts with you.

With most of my clients weight loss is not a goal, really. We all need to lose a few pounds here and there. With the proper fitness routine and diet adjustments you will lose a few pounds. I like to make weight loss a subset goal that is a means to and end. YOU will lose weight and transform your body if the proper program is designed for your specific needs, IE GOALS.

So how do you set a goal? Very good question for all of us. Someone who has completed an Ironman event or that trans-Iowa ride (not Ragbrai) are looking for way different things than the beginner.
Keep it simple even you pros. Ask yourself a few questions.

What is my fitness level like now? Scale 1-10
What type of activities do I like and dislike? List them Honestly
How many hours a week, per day do I have to honestly devote fitness time to? 3-10 hours
What is my diet like today? Honestly Write it down.
Can I cut one thing out of my day to add time to my fitness time? TV, Internet
Do I need help?
What is my fitness worth to self and family?
Do I have a friend who would work out with me.
Do I have family support?
Do I have support from my co-workers?

If you can answer all of these questions then you can focus on a GOAL.

What type of goals would a beginner look to set?
1. Overall fitness gain. Measure by body transformation and strength or Heart Rate improvements
2. Complete 10 push ups, 20 set ups you get it.
3. Complete a 5k walk/jog/run. Completion is the key
4. Swim 100 meters without stopping.
All of these are simple goals to some of us but not the beginner. We are to old to remember how it was to walk. It takes time to reach fitness goals, but working at them everyday, with every step is a key to success.


I ask those questions of myself each year. What are my goals activities for 2013.
I will sign up for the and race the OGRE: Ozark Gravel Race
I aspire to race and ride more Mountain bike events.
Spring Training will focus on Criterium races 
Run TWO 50K trail Psychowyco 50K runs in 2013. Subset goal is a 50 miler late 2013 Hawk-100-mile 50-mile marathon
I aspire to go to Cyclocross Nationals in Colorado January 2014. 2014-16-cyclo-cross-national-championships

Do I have the time to devote to my Aspirations?
To train for a 50K event I need 10 hours a week minimum.
To train for the Criterium season I need 10 hours a week
So is this telling me I need 20 hours a week to reach my goals?
No this is telling me with the proper channeling of activities I can cross train to meet my goal activities.

How can you do this you ask? Ask a coach who will help you understand your goal,s. A coach who cares about you and your fitness aspirations. It takes a team to accomplish great things. ASK the Ironman. So he/she did the event on there own but the friends and family support (TEAM) was vital for completion.

Power Team Coaching is ready to help you figure out your goals and will help you achieve them.

See you on the roads or pathways to Super-fitness 2013!