Personal Bests

Put yourself in a good mood for the week-end!

Here’s something you need to hear today…… Running specifically, and in a broader sense, exercise in any form, has the potential of a huge positive impact on our mental/emotional health.

A survey of recreational long distance runners done a few years ago indicated the following self-reported effects:
- Almost all of the runners noted relief of tension, improved self-image and an improvement in mood.
- About half the runners described episodes of enhanced visual imagery and creativity.
- About two-thirds of the runners indicated they experience “runner’s high” during almost half of their runs. **A possible reason for “runner’s high” is an increase in endorphins.
One thing to note though is that mental fatigue (no matter the cause) can increase your perception of effort during a run. So when your mind is heavy, you may not feel as chipper on your run. Make sure and give yourself permission to slow it down a bit, especially when you need the therapeutic effects more than the physiological effects.

So get out there and run, when there’s gap between the showers!

Works Cited: https://www.sciencedirect.com/science/article/abs/pii/S0033318283732391
Marcora SM, Staiano W, Manning V. “Mental Fatigue Can Affect Physical Endurance.” Journal of Applied Physiology. March, 2009

Getting through the Low Points...
Whether it’s because of unfriendly weather, interruptions to your training habits, busyness, stress or any other reason, training sometimes feels like a “no-fun” grind. At times we all need some super-powers to get through the low points in our training motivation. I’ve been running a while now and I’ve definitely had my motivational ups and downs over the years, but there have always been a few important factors that pushed me through.

1. It might be time to sit down and write some new goals. Think about where you are and where you’d like to be along with some action steps…….
2. Find a group of athletes to train with. Personally, I thought I was a lone wolf runner but once I experienced what it felt like to run with the wolf pack, I was a new runner. If not a group, maybe just a training buddy or two will do the trick
3. It might be helpful for you to take a short break from your normal training regimen. Absence makes the heart grow fonder.
4. Hire a coach.
5. Read a good book about running (or your specific sport).
6. Follow your running heroes on social media, particularly if they tend to post about their training. It’s amazing how up close and personal we can get to elite athletes.
7. Focus forward. No matter how unmotivated you’re feeling now, your focus can be on the near future when you’ll be flying high again. Make plans, target some races, and most importantly remember who you are and why you do what you do.
Everyone hits low points and if you haven’t yet, you will too. Hold these 7 nuggets and use them when you need to.
If you still feel you need a little help, contact us for personalised coaching and training plans. One to one or group coaching. www.personalbests.ie

Excited to announce that I'm now a fully certified UESCA Run Coach and have commenced coaching, both online and on location (Dunlaoghaire/Killiney/Dalkey/Shankill area).
All levels catered for, whether you just want to get started running, or are aiming for a specific race.
Individuals or Groups.
Feel free to contact me directly to discuss variety of options

Career coaches are experts in giving you an understanding of yourself from a career and work perspective. They can help you identify the ideal role and employer profile for you to flourish and thrive, help you to get a clear picture of what’s next in your career, and provide a clear, focused path to getting there.
www.outcomecoaching.ie
www.personalbests.ie

Some really useful tips here.
So many people have a tendency to say ‘yes ‘to everything for fear of looking weak or not up to the job. In fact the opposite is true! By taking on too much and not knowing when to switch off ‘work mode’ you are likely to become overwhelmed, which will have a detrimental effect on both your work and your life, eventually leading to complete burnout.
By taking control of your workload, setting priorities and off-loading whatever tasks and activities that can be appropriately delegated, seeking support and advice when needed , and managing work-life balance, you are likely to be more efficient and productive, not to mention the knock on benefits to your mental health.
Employee wellbeing is a vital cog in the wheel of a flourishing organisation!
www.outcomecoaching.ie
www.personalbests.ie

-lifebalance

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Preventing burnout is a shared responsibility between employees and employers.

To help employees flourish we have a series of interactive curriculums (videos, infographics & tools) which equip people with the tools and knowledge to enhance resilience and wellbeing.

If you would like to learn more about our programmes, click below for more information⬇️
https://believeperform.com/wellbeing-programmes/

Last chance to avail of our winter discounts!

Last chance to avail of our winter discounts!

Buy Now in December and January for our Winter Sales Price!!!
DM us for details

https://www.outcomecoaching.ie/

CONTROLLABLES 🏅

Buy Now in December and January for our Winter Sales Price!!!
DM us for details

https://www.personalbests.ie/

Now 15% OFF - for December and January 2022
Just use the code DEC2022 at checkout
DM us for more details

We realise that each individual’s budget and needs vary, so with this in mind we have created different programme options for your Stress Management Training Course.

The basic course is called the Bronze Programme and includes all the Stress Management Course material, access to your coach through email, and the option of further one to one coaching at a significantly reduced rate.

The Silver, and the top level , Gold programmes differ primarily in that they include a specific number of hours of one to one coaching. As with the Bronze programme subsequent one to one coaching sessions will be offered at a reduced rate.

https://www.outcomecoaching.ie/outcome-coaching-stress-management-courses

Many critical situations require athletes and their coaches to perform their best. Stress, if it is not dealt with effectively, can have a profound impact on athletes’ sport experience, impair performance, destroy self-confidence and deprive performers of the joy of flow.
You can evaluate your own stress level here and use this form to see how stress may be affecting your performance.
The good news is that stress management is a skill that you can master!
To find out more about the causes and symptoms of stress, stress management techniques and building resilience check out our online Stress Management Training Programme, available with varying levels of one to one coaching support.
https://www.personalbests.ie/resources
https://www.outcomecoaching.ie/resources