OUR GOAL

To maintain our focus and get our MOJO back to achieve greater results through winter using personal goals, planning and support

OUR PHILOSOPHY
The weather does NOT determine whether or not we train, the weather determines what we wear to training!

TRAINING THROUGH WINTER

Winter is regarded as the best time of the Year for Outdoor Training :
Greater Weight Loss Avoid SADs (Seasonal Affective Disorder) More intense training Head start on The Pack (those who show up in spring) Is this the Alternative??

PROS and CONS

PROs
Metabolism is increased therefore greater calorie burn Avoid the excess 5kg winter gain Avoid S.A.D.s (Seasonal Affective Disorder) Maintain your current fitness level that you have worked so hard for Better prepared for the Summer Body Less work to do in the spring and summer! Less overheating issues while training Days start to get longer after June 22nd

CONs
Its colder Its rainier Its darker Etc, etc.

TRAINING TIPS DOS

Prepare the night before! Start Warm - Stay Warm Plan your Week and Stick to It! Warm Up / Stretching Dress in Layers Hydration Rug Up Afterwards Get the right Gear
Spray Jackets Toning Gloves Hats / Beanies Footwear Polar Fleece Jumpers Compression Clothing

TRAINING TIPS DO NOTS

Turn Up late (Missing the Warm Up) Start the Session Cold Wear Wet Gear Push too hard too early Forget about Hydration Eat a Heavy Meal before training Dress too warm without layers

Use the Weather as an EXCUSE!

9 WEEKS EVEREST CHALLENGE

From Monday, July 2nd to Saturday, September 1st Free for members to join Send me the Challenge Registration form to get to Base Camp at 5000 metres 1 point = 1 metre on Everest 100 points for Regular Sessions 50 Bonus points for Weekly Challenge 10 points for repeating a challenge in later weeks Bonus points at the end for reaching goals Prizes for reaching Checkpoints Summit and be entered in a draw to win 1 month FREE Training

Submit goals to get to 5000 metres C1 943 pts SIL Sports Socks C2 1400 pts - SIL Beanie/Cap/Visor C3 2162 pts - SIL Training Club TShirt C4 3000 pts SIL Resistance Band Summit 3850 pts SIL Event Shirt or Singlet + Draw

EVEREST CHALLENGE RULES

Commences Monday 2nd July and runs for 9 weeks Goals and measurements to me by Monday, July 9th
Measurements (Weight, Waist, Hip, Thigh)

Weekly challenges must go for 7 days from Monday to Sunday Weekly challenges can be done in advance (or after) their scheduled date, however, you only get the 50 points once Once a weekly challenge is completed if you complete it again you get 10 bonus points Bonus points to be emailed to me weekly Results published and prizes announced fortnightly

EVEREST POINT SYSTEM

Regular Sessions 100 Points Weekly Challenge Bonus 50 Points Repeating a weekly challenge - 15 points Bonus Points at end 200 points for reaching your primary goal Discretionary bonus points over-achieving goals

WEEKLY CHALLENGES
Week 1 (July 2 8) Chocolate/Sweet Free Week Week 2 (July 9 15) Going Sober No alcohol Week 3 (July 16 22) Sign up for a fun run and do it by the end of the challenge (there will be a 5 km fun run before the end of the challenge date to be determined) Week 4 (July 23 29) No fizzy drinks (regular or diet) Week 5 (July 30 Aug 5) Bring a buddy to training week (50 points each buddy) Week 6 (Aug 6 - 12) - Do an extra session (must be up to date for monthly sessions for it to count) Week 7 (Aug 13 - 19) Beat 2 personal bests in the fitness test (+25 points for each better than 2) Week 8 (Aug 20 - 26) Give up your vice week Week 9 (Aug 27- Sept 2) Try a Powerflex Class

GOAL SETTING
What is your Goal? (Make it SMART) How will you feel IF you reach your Goal? How will you feel if you DONT reach your Goal? What is your biggest obstacle? What are you going to do to overcome it? Who is your Support Network?

Training is a Habit. You can either be in the Habit of Training OR You can be in the Habit of making excuses ITS UP TO YOU!!!!