Be a Champion Athlete & Mentally Strong

Here are my top tips to help you to be the very best athlete you can possibly be and mentally strong. 

1. Be Committed.  Set priorities and take care of them.  Aim to accomplish something in every day and in every training session. 

2. Set goals. Both short term and long term goals. 

3. Evaluate the things you did well in that training session, things you can improve on and things you learnt. 

4. Do what others wont do.  If you trully want to achieve your dream, then sacrifices need to be made. 

5. Surround yourself with like minded people. 

6. Be resilient and appreciate what you have and are doing.

7. Refresh and recharge.  Be totally committed but also be careful to not over extend yourself too early in the season. 

8. Invest in a coach.  Even coaches have coaches!

9. Work on changing 1 thing at one time. Be Patient.

10. LOVE what you do. 

www.janettecardyfitness.co.uk

 

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Calling all brides to be.......

Here are our top ten tips for getting in shape and looking radiant for your special day.

1. Goals.

You have an amazing goal to work towards so this is sorted! Create a picture in your mind of how you want to look on your wedding day. Make it realistic and then go for it!

2. Recruit a workout buddy.

Training with a friend will help you to stay on track and motivated. Maybe get you and your bridesmaids working out together.

3. Keep a record.

It helps you to stay on track.

4. Hire a professional.

You have enlisted the help of a professional caterer, photographer etc, so why not get the help from a professional fitness trainer. This is a wedding present that can really pay off, not just for the day but long term too.

5. Consider a Fitness Hen party.

These are hugely popular and can be catered for your specific group. Zumba, Fitness Pold Skool, etc. You could even have a groom vs bride day with your respective parties and do “its a knockout” .

6. Dont go on a diet.

Sensible eating habits are recommended.

7. Choose the right workout.

One that fits into your lifestyle. You dont have to make the gym your second home, as at JCFitness we provide lots of ways to train that are both affordable and manageable for everyone.

8. Keep moving.

Use the stairs, get off the bus early, walk around the shops in your lunch break. These are just some of the ways to keep active and burn off extra calories throughout the day.

9. Drink up!

Drink plenty of water. Water helps the body shed toxins and can help you avoid snacking during the day.

10. Enjoy this time!!

Good Training Principles by Janette Cardy

Good Training Principles for your BEST 2018 Triathlon Season by Janette Cardy, British Triathlon Coach.

Here are my top 10 best tips to getting your training right this year.
1. Plan your training schedule daily, weekly and monthly.
2. Make your goals specific.
3. Build your training plan gradually, ideally no more than 10% a week. 
4. Be committed and be consistent. 
5. When you are writing your training plan,  factor in daily life commitments.
6. Keep a training log.
7. Make sure you always warm up and cool down in every session.
8. Include strength and conditioning workouts in your weekly plan.
9. Do not avoid your “weaker” element of training.
10. Consider working with a coach who can write your sessions, your plans and mentor you physically and mentally to top performances this year. 

For further information or to discuss training options available, contact us directly for an informal chat.
Janette@janettecardyfitness.co.uk
www.janettecardyfitness.co.uk

Mindset

This week,  I worked with a client on her "vision board" and how we can make changes to her life. New job, new friends, new social life. We put things in place. And of course its not going to happen over night, but we have short term and long term goals, and we definitely are not trying to change  ALL  of these things at once.

I also worked with another client on mindset for competitions.  And in fact, the format is very similar. Planning is essential, short term and long term goals and also reviewing after each training session and race.

I was also asked how do I do it?  How do I stay "on it" all the time. Work wise and training and competitions. 

I actually didn't know the answer there and then. So, went home and thought about it in detail. 

Firstly, I am far from perfect and this isn't about saying you need to do it my way. 

This is about demonstrating what works for me right now. It might change in the future but this is my strategy at present.  

1. Each day I aim to advance and develop.... In business and in fitness.  

2. Each day I appreciate the fact I am able to do what I do. It was almost taken away from me 8 years ago due to ill health and so each and every day I appreciate what I can do and what I can achieve in that day. 

3. I imagine what it will feel like when I have achieved that particular goal. I feel it,  I see it and I take myself to that place as much as I possibly can. 

4. I make lists. Lists each day and each week. I schedule training, work and even rest into my daily plan. 

5. If for any reason, my plan changes, I accept it.  If i get caught in traffic and cant get to a training session for the planned 90 mins, and can only do 45 mins. I accept that and give it my best for that 45 min session. I cant control everything!

6.   I really enjoy what I do. The training, the work, the studying, learning new skills and challenging myself each and every day. 

Now, here is what I would like to improve on as like I say, I am far from perfect. 

I worry ALOT. I worry I didn't explain myself enough in a class. I worry I might have pushed an athlete too much. I worry I maybe didn't smile enough at someone!  But, how I get round this is I always aim to give my very best. In EVERYTHING I do. So, if I do upset someone, i just hope they know its never intentional and always comes from a good place.

I am not as patient as I would like to be. I am def patient with my athletes and clients but not with myself. I want things today. I  expect improvements from myself quicker than I would ever expect from an athlete I coach.  So, how I deal with this is I use my coaches head and tell myself to chill!  

I will work 24/7 if I get the chance. Being self employed its tough saying No or turning an opportunity down.  How do I work on this, well to be honest, its work in progress. But, one thing I am trying to do, is not reply to every message the instant it comes in. Its ok to leave it 24 hours and maybe have time to think about the answer.  

I am very lucky. And  I know that and appreciate that. I don't have a big house, I don't have millions in the bank. But, I have health, a loving family, great friends, a career I love and I am a strong independent woman.   

So, keep working on things we can improve but also appreciate where we are right now. 

        

         

 

 

 

 

  

Coaching with JCFitness

Coaching with JCFitness

Every coach is unique and every athlete responds differently,  so here at JCFitness we try to work with our athletes to learn how THEY respond in various situations.
Lets be honest, not every race goes to plan.  
Thats not necesarily due to lack of training, but it could be a mechanical error, sleepless night before the race, awful weather conditions etc…
What is important is to have a plan worked out between you and your coach and mini goals to try to achieve within that race.
And remember, we can only control what we can control!!  

An athlete we are working with raced last weekend and we set some goals for her to hit. It wasnt based on time but more on mental prep, confidence and using skills learnt.
After a race, we always get our athletes to reflect and to see if we reached the goals and how we can keep improving.

A little insight into this athletes feedback and reflection is here;

1. start at the front. i looked around and the people i wanted to be like were nearer the front, so although I didnt think i would keep up the whole way, i gave myself a much better chance by starting in the correct place.

2.  a JCF style warm up. I felt so much better after my 25 min warm up.

3. Chase the person ahead. I kept picking someone in front of me and aiming to overtake them. I havent done this before and it really helped me to creep forwards but also to stay focussed.

 

This is awesome reviewing and allows us (together) to address things we can improve on and also to acknowledge the improvements being made already this season. Our partnership is exactly that and is great Team work with 100% communication and commitment from both sides. 

To discuss training with JCfitness Performance Coaching or to arrange to speak to one of our athletes for an honest insight into how it works, contact us on janette@:janettecardyfitness.co.uk .