How to break the 4 minute mile!

Anything is possible, but first you must believe.

On May 6, 1954, Roger Bannister became the first person in the history of the world to break the 4 minute mile. This was a barrier that sports and medical professionals believed was impossible and had universally decided that the human body was incapable of achieving.

One man disagreed and visualised himself running a quarter mile in under a minute and repeating the experience 4 times to achieve the ultimate 4 minute mile.

This is an excerpt from the newspaper of the day:

"The race was carefully planned and Bannister was aided by two pacemakers, Chris Brasher and Chris Chataway.  Brasher took the lead as the first pacemaker, Bannister slotted in behind, with Chataway in third place.  When Brasher began to feel the strain, Bannister signalled for Chataway to take over.

Just over 200 yards from the finish, Bannister took the lead with a final burst of energy. He sprinted to the line in record time and fell exhausted into the arms of a friend."

Bannisterʼs words upon completion of this immense task:

“ No longer conscious of my movement, I discovered a new unity with nature. I had found a new source of power and beauty, a source I never dreamt existed."

With the impossibility of the task removed, within the year of Bannisters first ever 4 minute mile, 35 more people broke the barrier, the first of them within a month of Bannisterʼs amazing feat.

What does this mean for us? Believe in what you do and start running ....

So, how do you break the 4 minute mile - to be honest I haven't done it myself yet - I haven't trained, however I do believe it can be done.

Step 1 - Believe

Step 2 - Visualise

Step 3 - Train

Step 4 - Do

As with anything that you want to achieve in life, see the goal, make a plan, and get moving.

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle--when the sun comes up, you'd better be running."  (Abe Gubegan, an Ethiopian author and journalist)

P is for ....

I was having a good read of a little article from Success Magazine this week and just wanted to share some of the positivity of it with you.

We are all striving to succeed in whatever we do and Success Mag did some research and managed to distill the following as the essential character traits of the most successful business people, athletes, politicians and celebrities of our time.

I've taken licence to paraphrase a little for brevity.

P is for People Centredness - that enables you to discover what people need and help them get it.
P is for Paradigm Breaking - the ability to present change as an improvement, not a burden.
P is for Prioritisation - the ability to carefully select what you say and what you do.
P is for Perfection - something we strive for in order to achieve our individual best.
P is for Partnership - enabling clear communication that can turn bad into good.
P is for Passion - not something you have, but something you are able to share.
P is for Persuasion - the ability to explain why an idea is great, not simply owning a great idea.
P is for Principled Action - which makes winning a whole life success in all areas, not just one.
And P is for the Power you have to create your life.

All pretty good stuff really!!

Good vibrations!

Anything is possible ... but first you must believe!

What is vibration training, and more importantly does it work?

Today I began my quest to find the answer to this question.

A client posed a question to me recently - was there anything that I could do to help her paraplegic relative.  A daunting question to say the least, but what's life without a challenge? So I decided to look around ...

Well, seek and ye shall find ... your eyes might even pop, as mine did today!

Today I have had the most incredible feedback from people in the know that vibration training may in fact be able to deliver health and fitness benefits where other modes of training have failed.  I am like a kid with a new toy - I want to know everything about how this stuff works.  And here's why ...

In the research I have read so far a 74 year old wheelchair bound man was able to jump, walk on a treadmill and walk with a walker after 9 months of vibration treatment, with improvements continuing well beyond 16 months of treatment.

In another study 2 of 3 participants, all of whom had spinal paralysis of varying degrees, were able to walk independently using various walking aids following vibration training.

Scott Hopson has done some wonderful studies to find out just what can be achieved and to get a feel for what I'm talking about take a look at this.

When I first tried the Power Plate myself during a visit to Sydney earlier this year it felt like the missing link in my training.  Now I'm excited about finding out how it may be able to provide the missing link for those to whom training is barely even an option.  Here we may have a tool that improves muscle tone, metabolism, mobility, range of motion and movement, mental focus and attitude and sense of wellbeing.

In a world with so many challenges it's nice to imagine the possible positives of the Power Plate.

Stay tuned, this should be a fun ride.

Great new treatment for weight loss ... Anger Management!

I'm Simone and I have anger management issues.

I know this because whenever I get angry, I tend to go for chocolate.  Kind of like a valium only tastier, and with a completely contrary outcome to that which I desire.  Increased fat and caffeine in the system, which only serves to make me more cross, and less healthy.

Yesterday I met with an interesting little group of 4, with no particular agenda other than to get to know each other better, and discovered that I was not alone.  The stresses of the world right now seem to making us all a little bit angrier - be it that the financial downturn is having a direct affect on our lives, or that tourism is in fact a racist business, or that it just makes us cross when people aren't nice to each other, there's lots of little things out there making us angry.

As I speak to my clients I am learning a wide range of strategies for dealing with this ... most of which unfortunately involve food.

Get angry - eat.  BAD CHOICE.

Generally because we choose bad food at a time like this.

It's not rocket science to know that healthy food makes us feel better, delivers more energy and promotes a longer healthier life, but somehow it is beyond most of us to stop in a moment of anger and MABC (make a better choice).

Consider the outcome
1) eat chocolate, takeaway, cake, etc  = guilt and need for punishment;
2) eat salad = feel good and proud of decision, have more energy, relax mood, gain health

In a moment of anger your choice can equal either pleasure or pain.  This is your choice.

Today I challenge you to find a strategy that helps you MABC.

Mine is a mantra - I am privileged to be fit, healthy and strong, my body and my mind deserve the best.  Simply saying it removes the chocolate option.

Your choices give you power and make you the outstanding individual you are today.  In your moments of decision today, stay clear about what is best for you and make the best choice.

Lorna fires the Red Arrow!

Inspired by the superhuman efforts of the participants in Challenge Cairns I have recently returned to the beautiful Red Arrow bushwalk as part of my training regime.

This afternoon as I entered the Arrow I was hit by a message from another runner ... a singlet that simply said AMAZING, AMAZING, AMAZING.  The perfect summary of her experience, I thought to myself.

As I made my way around the Arrow (only twice today as I was on a time limit) I noticed something quite AMAZING.  I run the reverse to most starting my lap to the left rather than to the right, as my body seems to enjoy the gradient a little better, and a consequence of this is that I pass people's faces as they come towards me rather than the back of their heads as I pass them ... or as I trail behind them.

The faces of those coming towards me were often smiling today and what I noticed was that most were in a uniform.  Brightly coloured singlets with slogans.  It may have simply been the time of day, but a veritable army of energised women were walking, jogging, running and dragging themselves around the arrow, with the vast majority, I would guess around 80% sporting a slogan of support for themselves and for anyone, like myself, who happened to be coming the other way.

When struggling to get up the last flight of stairs I was met with a smile and the slogan "Make it happen" ... so I did.

On the down side when I felt like a run, I was hit with "Life is a game, PLAY IT", and another "I run like a girl" and "Running makes me happy".

How AMAZING.  It was like the thoughts in my head were being printed in front me as I ran. And in full stereo colour, which is something quite amazing in the mostly brown Australian bush.

So, today I pay tribute to Lorna Jane and the amazing message that she is delivering to women around the country as they take on their own individual fitness challenges.  Lorna Jane Activewear has found a way to let individuals express themselves and at the same time inspire others to achieve their best.

My message today, which I think won me a lot of smiles on my Red Arrow journey, also by Lorna Jane, is "LOVE is all we need".  It may not make me run faster, but it certainly makes me feel good and the feedback from oncoming traffic is fantastic.

Thankyou Lorna Jane for the inspiration ...

Straight from the horses mouth ...

Last Monday kicked off round 2 of the Fitness, Form & Function 12 Week Challenge.  This time I have 12 amazing ladies signed up for the program.

As a trainer this is enormously exciting.  All of the challengers are hungry for information, keen to follow the instructions and get results, and totally engaged in improving their own state of health.

I just wanted to share a little bit of their feedback from Week 1 just in case you're wondering why anyone would commit themselves to 12 Weeks of instruction from a personal trainer:

From Jill, a comment about her Body Balance experience on Friday morning:
"What a way to workout this morning with that stunning view on such a perfect day.  Pity you missed it Simone.  Need a mirror on the opposite wall".
(Being the trainer I am I put my back to the view so the team could enjoy it)

From Kel, a comment after her first workout on Tuesday morning:
"Great class this morning I really enjoyed myself, and that's saying something because I can't remember when I actually enjoyed exercising before."

From Louise, a comment after smashing 4 classes last week:
"First week of the fitness challenge!  Legs are killing me but loving every minute :-)"

And from Louise on FB today:
"2nd week of the fitness challenge.  Lost 1/2 a kilo last week.  Let's see what this week brings :-) feeling fabulous!"

There you have it, straight from the horses mouth.

Fitness is different for every individual so it is vital that you find a program that meets your individual needs.  12 Week Challenge may be for you too!

Jump on to our facebook page at https://www.facebook.com/pages/FITNESS-FORM-FUNCTION/348422300286?sk=wall or visit the website at http://www.fitnesscairns.com.au/ to hear more.

Planking ... what the?

This week I feel like a piece of my brain is missing.  I just don't get the whole 'planking' thing and for the first time in my life I find myself agreeing with Tony Abbott.

Now I won't be voting for him anytime soon, but I do like his suggestion that if people have a need to prove themselves, then better to "get on the bike and ride faster or take their surfboard out on the patrolled beach".  Not just more sensible, but it has to be more FUN!

How ridiculous is planking?

In the gym everyone groans when the word plank is mentioned, as it conjures up visions of a very challenging static exercise designed to give you abs of steel, via the concentration required to keep the abdominal muscles lifted.  Even with my variations and modifications it's still hard to get 'planking' to raise a smile.

In the construction industry is a plank is a piece of wood.

Think about it people ... plank = dull!!

In Pirates of the Carribbean Johnny Depp walked the plank as Captain Jack Sparrow ... and that's probably about the only time 'planking' of any sort is going to rate with me, because he managed to make it look like fun ... and he kind of looks like fun too ;)

In two weeks time Cairns will host the amazing ultra marathon "Challenge Cairns" http://www.usmevents.com.au/Triathlon___Multi_Sport/Challenge_Cairns.htm comprising a 42km; a 180km bike ride and a very long swim.  This event will challenge the elite athletes of the world and create a spectator event that inspires, motivates and delivers on the emotional needs of the general public who want and need heroes to aspire to and something to believe in.

Stop planking and start living.

If you want to have fun with social media and find some stuff that will get you moving well, feeling good and having fun, forget planking - get onto FB and try these:

USM Events
Lance Armstrong
ViPR
TRX Training
and my personal favourite - Fitness, Form & Function!

If you still feel the need to plank, well, try and do it properly  Paul Chek has some ideas.  See the links and inject the fun back into life.

I still love this one for pure passion ... note, no planking!!