In this episode, I speak with Nick Jankovskis of METS Performance about VO2 Max and why it's so important to know about as a fitness oriented individual. Pulled from their website, "a VO₂ max test determines your body's maximum ability to take up, transport and utilise oxygen. Basically, it determines how much work/power output your body can complete aerobically, with a higher value indicating that more work can be done. It is a key performance indicator for endurance sports such as triathlon, cycling, running, swimming, rowing and cross country skiing due to its crucial role in endurance performance."

Nick takes us through a bit of the process of the test and how you can use the information to improve your efficiency as an athlete. Some of the benefits of knowing your VO2 Max include:

1. Knowing the best zones to train in, in terms of heart rate.

2. Maximizing training efficacy, rather than just running to run.

3. Turning your weaknesses in the strength.

4. Developing your physiology to utilize oxygen more efficiently.

METS PERFORMANCE SITES:

Website: www.metsperformance.com

Facebook: https://www.facebook.com/metsperformance/

Instagram: metsperformance

Nick's Instagram: nj_sportscience

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Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In this episode, I will take you along with me on my journey through marathon #3. Listen to me as I run through the streets of Melbourne for that 26.2 mile (42.2 km)journey and hear exactly how I was feeling from start to finish. Plus, in this episode, I will also play for you a behind the scenes chat I had with Trevor and Angie Spencer of the Marathon Training Academy.

1. No matter what's going on, you have to enjoy what is about to unfold. Enjoy the anticipation and the journey.

2. Nerves are NORMAL! Use the nervous energy to focus and channel the adrenaline to keep you going. Don't let it take over you completely... But visualize a great race.

3. Pay attention to the people trying to help you along the way. It will take your mind off your pain and it will help you get through what you are undertaking. Make sure you think as many of them as you can. Gratitude is incredibly important.

4. Sometimes all you can do is keep moving. It's not always possible to get the time you wanted but as long as you keep going, you can still appreciate the good things around you.

5. The support will be there when you need it. It will flood in when you least expect it and it will help you continue on your way.

6. Roll with the punches and reevaluate when needed. It's ok to change things around if something isn't going the way it should... You have to be able to alter things. Be flexible and go with what you can!

7. Find the silver lining and laugh off what you can. In ever negative situation, you can find something positive... Even if it's a lesson learned-- it's something. Figure out what that is and focus on it!

8. It's darkest just before the dawn. Sometimes, right before things go your way, it'll seem like everything is going downhill... But, remember, you can come out on the other side and, many times, it gets worse right before it gets better!

CHECK OUT THE SHOW NOTES ON www.breakingthebarrierpodcast.com TO SEE THE MARATHON TRAINING ACADEMY LINKS

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Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In this episode, I was extremely fortunate to secure a conversation with Trevor and Angie Spencer, of the Marathon Training Academy. Trevor and Angie started MTA almost 10 years ago (in 2010) and, ever since, they have been a beacon to, not only Marathon runners, but the entire running community. Their podcast is something that has inspired me over and over. They have endless information to bring knowledge to runners everywhere. From their community, the Academy, coaching services, and wealth of knowledge and guests, they have so many useful and invaluable resources to truly show you that "you have what it takes to run a marathon and change your life", as their motto so passionately states.

Throughout this episode, we spoke about many things including what drives them, some of their fondest memories, some of their most challenging memories, and just what they have seen throughout the years. Seasoned runners, themselves, they know just what it takes to put in those miles and come out on the other side.

TAKE AWAY HIGHLIGHTS

1. MTA formulates a comprehensive system to help people get through their half marathons and marathons, utilizing everything from nutrition, to training, to mindset, and everything else in between.

2. You need to know your "why". Knowing your why will help you stay focused and ensure that you are much less likely to quit along the way. Figure out a "sticky" why, that inner drive and motivation, that will motivate you to go for it.

3. You can absolutely learn to love something that scares you or you don't like... Or have discomfort doing. If you stick with things, you can totally change your life and discover amazing things about yourself. Climb your Everest.

4. Central Governor Theory (Tim Noakes)- Fatigue has much more to do with your brain than you might realise. Once you can recognise that, you can change your habits with "mental Jiu Jitsu.

5. Just know, you CAN get through it. "You can do hard things..." And no matter how long you have been doing something, you can become better and achieve greatness, always.

6. You're not alone. Everyone is going through their own "races". Know that you can get through it and there's a network of people ready to help you.

6. Remember, "you have what it takes to run a marathon and change your life..."

MARATHON TRAINING ACADEMY LINKS

PODCAST: https://podcasts.apple.com/nz/podcast/marathon-training-academy/id359208879

WEBSITE: www.marathontrainingacademy.com

FACEBOOK: https://www.facebook.com/marathontrainingacademy/

INSTAGRAM: instagram.com/marathonacademy/?hl=en

(More links and info, such as ANGIE AND TREVOR'S READING LIST on BTB website in the show notes section)

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Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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FINAL UPDATE BEFORE THE MELBOURNE MARATHON

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Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In this episode, follow me along my last long run before the Melbourne Marathon and learn what I learned as I went. Sometimes, the lessons we learn are different and some are the same as they are applied in different ways. Every opportunity is a learning opportunity and you can always pull for past experiences... This is what I have to pull from mine.

1. Altering the plan based on feel can be beneficial. Listen to your body and listen to what your mind is telling you. Even though the mental game may waiver first, it isn't a bad thing to really listen. Don't use is as an excuse but use it as a way to be smart. Trust that you've put in the work. Trust that process.

2. Don't cheat yourself. The clock will reflect the truth in us all. You have to figure out how to make up the time or let it go. Pausing your watch on a run and picking it up won't show a true reflection of your run with stop breaks. Sounds silly but it's worth taking note of.

3. Appreciate how far you've come. Look back on your journey and look at the improvements. It's ok sometimes to brag to yourself. You have to give yourself credit where credit is due!

4. Help comes from unexpected places. Sometimes a boost can come to help you realise you're not alone and this can really help carry you a little bit further. It can help you discover what you didn't realise you had inside and it might even push you to new heights. You're never alone and help will always be there when you need it.

5. Nothing wrong with changing things up. You may have to change things up for several reasons. The more you can train your body and mind in different ways, the stronger you will become.

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Instagram: www.instagram.com/breakingthebarrierpodcast

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Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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Well, it's officially 2 weeks to go until the Melbourne Marathon! Here's the first update leading up to the big day!

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In this Episode, I speak about teamwork and how it's helped me change up so many things, for the better. Working as an individual, we have finite knowledge... As a team, we have endless amounts of experience and knowledge!

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Instagram: www.instagram.com/breakingthebarrierpodcast

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Facebook Community:www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In this episode, I describe the lessons I learned from my most recent performance of Grease. In this journey of ups and downs, you will find out the things that I truly appreciate and how I apply that to every day life.

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In this episode, I talk about the feeling of being overworked, the feeling of stress, and the feeling of anxiety. These things can pop up really quickly and we need to know how to deal with them or they can turn catastrophic.

Some take away bullet points to help you along the way:

1. Identify your stressors: Keep a journal and identify the situations that create the most stress and how you respond.

2. Develop healthy responses: practice mindfulness, exercise, healthy activities, etc...

3. Establish boundaries: Figure out your work/life balance and stick to some kind of plan. Beware of the DIGITAL AGE!

4. Talk to your supervisor: Have a chat with your supervisor to ensure your own mental health. If you feel overburdened, try to develop a strategy for moving forward in a less stressful way.

5. Get support: Get support from work, family, friends, etc... Talk it out and let them know you need help. Asking for help is OK.

6. Take time to recharge and learn to relax: Take the time to recover mentally and physically. It's important. Sort out a schedule to help you reset the cycle.

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In This episode, I talk about the lessons I have learned in my first 35 years of life and how I apply them to continue to live my best life.

Some of the major takeaways are:

1. Go 100%.

2. Be who you are but explore what you can be.

3. Appreciate the people in your life.

4. You're never too old.

5. It's never too late.

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

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