Hey Gang!

Hope everybody had a great week and started to seek out how to get their strength training program started! 

Remembering last week, I had us start thinking about how to make it through this off season physically stronger and mentally charged up for your best season ever! 

This week our topic is how to Energizing your Mind! 

One way and maybe the best way I've found to energize your mind is to conquer astronghold! A stronghold is basically an addiction :(   It's something that's tying you down and limiting your potential!  What is it that you struggle to overcome and  maybe not willing to give up because you think that it's not important?   Is it too much coffee or soda,  too much social media, too compulsive about training/exercise?  Be honest with yourself, what is holding you back?  What is it that gets in the way of you being constructive in everything that you want to accomplish? Here's a 4 step process that I've used that might help you  "Kick that Habit!" 

Step One:  Most important!  Find an Accountability Partner!  To do this takes strength in itself because you are admitting your weakness!  This takes guts!  Most athletes will disguise their weaknesses because they are generally perfectionists to the core and don't feel comfortable exposing their glitches! 

Step Two: Once you have your partner, set a plan of action.  Set daily goals for yourself and make it through small time hurdles before planning a whole week of cold turkey!  Once you make it through one day, share your success with your accountability partner and get some much needed words of affirmation.  Then move to day two!  In other words, one day at a time. Stay in the moment and don't get ahead of yourself! 

Step three:  This is not really a step but just a check note instead.  Be careful not to substitute ANOTHER Stronghold in the place of this one! This is the most common occurrence and will only lead to a similar or worse situation! 

Step Four: Once you've made it a week moving day to day, use the time or mental energy gained to engage in an interest not related to athletics. Something that stimulates your brain and builds heart at the same time.  What I mean is be creative, take a talent that you've been gifted with to influence a situation or person in a positive way. Maybe you're great with kids then take a moment to teach what you know. All of us were created by God with certain talents that we should use in a way that would be pleasing to Him. 

Step Five: If you made it to his step then nice work!  However, stay on your toes!  It's tuff to stay tuff!  You can now take your new interest and hold it into and through your race season. You've increased your motivation, opened yourself to new and exciting opportunities, and protected yourself from burn out!

 Everyone have a Merry Christmas & we'll finish up "Fending off the Fever" next week before the New Year!

 Talk to you soon!

 Coach

TRiYON Performance

Fending Off the Fever!

As triathletes we are in the middle of our off season. The Holidays are upon us and our minds are already gazing into next year's racing. From my experience, it takes only 3-4 weeks after a season ending "A" Race before you are chomping at the bit to start training again! Your mind feels lazy, your mid section feels soft, and the house projects have gotten old. What should you do? Well, in my opinion there are three ways to "Fend off the Fever!"   Three ways to make it through the cold winter months physically stronger, mentally energized, and healthier in spirit!   

                 # 1 Get Stronger!  Most importantly, if you want to grow stronger as a triathlete you must add resistance training to your routine.  Continual aerobic exercise, 12 months out of the year, without resistance training will eventually stagnate your lean muscle growth. Therefore you limit your potential to get faster and stronger each upcoming year! If you don't have access to a gym, no worries, your body weight can act as your resistance weight in sports specific strength movements.  Consult your local Personal Trainer and stress to him or her that the key areas you want to strengthen are the Core, Glutes, Hip flexors, and lower back.  All these areas are typically weakened throughout the triathlon race season and need 90% of your focus Dec- Feb!  My favorite exercises for Triathletes are Squats, leg press, Planks, Lat Pull Down, Spin Class (high cadence, 110 plus), and Deep water Running.  Each week add 2 weight room sessions and at least 1 Spin Class and 1 30 minute Deep water run.  You'll be glad you did!  Give it a month and you'll feel the difference. 3 months and you'll clean up your competition next year! 

Remember!   Form is the single most important factor in Strength Training!  Make sure to consult the personal trainer at your local gym, and in EVERY Movement yourCore must be contracted and protecting your lower back!  Now get Started and become the best triathlete you can be! And Until next week...... 

Train Smart then Train Hard! 

 Here's a sneak peek at next week!  It's Mental!  :)  

                     #2 Energize your mind!  The best way to energize your mind is to conquer a stronghold! What is it that you struggle to give up or overcome?  Is it too much caffeine, not enough sleep/too much TV.......................See you next Week! 

Coach Yon

www.triyonperformance.com

                

What's Your Reason for TRiing?

What's your Reason for TRi...ing?

 

• To Get Healthy?
• To Accomplish the Impossible?
• To Face a Fear?
• To Be your Best?
• To Lose Weight?
• To Celebrate the gift of health?
• To become a stronger runner?
• To release stress?
• What is your reason????????

    As a coach, the first thing I ask a person is why do you train to compete?  Why do you run a race or compete in a triathlon?  Why do we all choose goals and then never think of the reason why?  First and foremost, I challenge you to find the purpose in your goals that you have set. At this point, there is no question you will find the strength and motivation to accomplish them.  Failure will not be an option!  What is completing a challenge without a purpose?  I think the answer is a completion of time wasted.  Today's Training Tip is for you to first find your purpose and then choose the road to get there. Take one day at a time and then look to those in your life that want to help and most importantly, allow them to. A Champion doesn't get the top by flying solo or without a purpose! He or She relies upon a mission and on the everyday heroes in their life to support and carry them through the ruts in the road.  So remember, Choose your Challenge, Choose your Purpose, Choose your Path, and then Choose to Succeed!  NOW Energy Bar would say, No Opportunity Wasted!

 

Have a great week and I'll talk to you soon!

 

Coach Yon

http://www.triyonperformance.com/