To begin, it’s important to note that creatine’s uses extend beyond the scope of professional athletes. Oftentimes, when advised on best practice for consumption, it’s use is promoted for athletes who partake in ‘high intensity’ exercise. This is often imagined as competitive weight training or elite sprinting, but it’s so much more than that. In fact, “fast-twitch” muscle fibres, which can be reinforced through creatine consumption, are used regularly by the recreational cyclist challenging their partner to a sprint up the hill that used to leave them gasping, the twice weekly tennis player wanting to improve their serve in the latter part of a game, and the basketballer spinning on their heel to make another fast break on a Friday evening after work.


Goal Setting 101

Is it specific enough?

'A goal without a plan is only a dream'. To plan effectively, it's important to pinpoint EXACTLY what you want to achieve. What are the steps required to ensure you reach your goals? Start from the overall end goal and work backwards from there.


Can you measure it?

'If you can't measure it, you can't manage it'. Clearly defined goals and the steps it will take to achieve them means that all guesswork is removed from the equation. What are the daily tasks you need to complete in order to reach your goal? Did you tick the boxes today?


Is it achievable?

Keeping in mind that there can be no real achievement without any struggle, prevent setting yourself up for a fall. Be realistic with your goal setting by taking into account the resources and time you have available each day to dedicate to your overall goal.


Is it relevant?

Do your goals align with your values? Ask yourself questions such as 'Is this the right time?', 'Is the struggle worth the reward?' and 'Will achieving this goal help me in other areas of my life?' Remember, if it was easy, everyone would do it!


What is the time limit?

All great achievements require time!' Your goals need a start & end date. This is the beauty of signing up for a race or other event. If you are setting more of a unique goal that you and only you will be chasing, this might be a bit more of a challenge. Slight adjustments are part of life, but if you find yourself constantly adding time on, perhaps you haven't been specific enough.