### New YMCA of Canberra Running Club

News that the YMCA of Canberra Runners Club is ‘up and running’.
"The new club has been formed to encourage and promote cross-country and road running into the future.
From January 2011, it will conduct cross country, road running, jogalong and training events for Canberra's distance running community. The program of events will be similar to that offered until December 2010 by the ACT Cross Country Club. Event details will appear as soon as possible on the Canberra Runner website http://www.canberrarunner.com.au, now owned by the YMCA of Canberra Runners Club. News items on the website already contain information about the new club."

### So how are your New Year’s Resolutions looking so far?

The last letter in our SMART goal setting to help achieve your New Year's Resolutions (and any resolutions or goals you may have made since then) is T. T is for Timeframe Okay, so for New Year resolutions it's obviously going to be 31 December 2013 S Give each of your Specific goals a due date M Making each Specific goal Measurable means that you’ll probably have broken it down into more manageable chunks. So, eating 2 pieces of fruit a day was achievable in the first week. That’s now ongoing A Walking for 30 minutes a day every day may require some chunking to make it Achievable . You may decide to walk 5 minutes a day for the first month, then increase it to 10 minutes a day for the second month, building up 5 minutes each month: by the sixth month you’ll be walking 30 minutes a day, then that goal becomes ongoing   R If your specific goal is to lose excess body fat by eating less and exercising more (ELEM) a Realistic goal is to lose between 250g-500g a week,

### Keeping it real

Continuing SMART goal setting...   R is for Realistic   If you’ve followed the SMART goal setting steps so far your New Year’s resolutions will be a list of clearly defined goals and you know what you have to do to achieve these. The question to ask yourself now is how Realistic your goals are. Let’s use our example: Eat 2 portions of fruit a day. That’s realistic; it’s a small change, not terribly expensive and something you can incorporate into your normal day. How about another popular New Year’s resolution: Exercise regularly, with the specific goal of walk half an hour every day. Is that realistic? Every day? Will you walk if it’s raining, will you get up 30 minutes earlier in the morning to fit your walk in. Whatever your goals are, they need to be realistic. So in the 4 th column of your chart, note why your goals are realistic. If they’re not, then change them to make them realistic. Here’s mine....see, I’ve even ticked each point. So how are your

### Ride to Work Day Wednesday 13 October & magpie alert

We had walk to work day a couple of weeks ago and coming up this Wednesday (13 Oct) is Ride to Work Day . Click on the link for more info. The community breakfast in Canberra is at Glebe Park so make sure you drop in for your free breakfast on your way to work. Watch out for the magpies (not all of them swoop, but there are a few pesky ones about) they're defending their nest so my tactic is to put my head down and pedal as fast as I can to get away. I met a particularly persistant one on the Barton Highway on the way to Yass a month ago; I think he must have bruised his wing because he hit my helmet at pretty high force on his second attack! And there was a rather angry one yesterday on the bike path around Lake BG just past Acton Ferry Terminal towards ANU having a go at everyone who rode by. Luckily I met a lot of nice magpies in the O'Connor ridge bushland. It's quite wonderful when they fly alongside as you ride along.