Tuesday, September 5, 2017
Daily Thought
 
Full Engagement Principles:

  • Managing energy, not time, is the key to high performance.
  • Full engagement requires drawing on four separate but related dimensions of energy; physical, emotional, mental, and spiritual.
  • Because energy capacity diminishes with both overuse and underuse, we must learn to balance energy expenditure with intermittent renewal.
  • To build capacity, we must push beyond our normal limits, training in the same systematic way that elite athletes do.
  • Positive energy rituals (highly specific routines for managing energy) are the key to full engagement and sustained high performance.

Physical capacity is reflected in one’s ability to expend and recover energy at the physical level.
Emotional capacity is reflected in one’s ability to expend and recover energy at the emotional level.
Mental capacity is reflected in one’s ability to expend and recover energy at the mental level.
Spiritual capacity is reflected in one’s ability to expend and recover energy at the spiritual level.
 
The most fundamental source of energy is physical. The most significant source of energy and motivation is spiritual. You need a burning purpose to see what your best really is. The amount of physical energy you can produce will determine how much you can accomplish in life. If you are tired all the time, your energy system cannot cope with your current energy demands. Exercise is the greatest tool in increasing your ability to accomplish more by having the sheer capacity to focus on a higher level than you are now.
 
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” Anthony Robbins

Polar Smart Coaching Training Tip: 5 HR Training Zones
Once you have purchased a HR monitor (HRM) now you need to find out how to use it effectively. Depending on your goals, you will need to train appropriately toward your goals. The first step in understanding how hard to train is determining your predicted max heart rate (PMHR). Generally based on some norms for age; the formula is 220 minus your age = PMHR. You may be more or less fit than the norms for your age, but this is a good place to start and insures you train safely and effectively. Many cardio machines have HR charts on them based on age and are generated based on this formula, and provide a basic guideline for training. As you progress and become more fit you will want to define this guideline more accurately for your current fitness. There are five target zones for training that you will use during training and are percentages of your PMHR.

Read more…Refining Your Individual HR Zones

Nutrition Tip: Size Wise
Trading in high-fat foods for low-fat or nonfat is more likely to help you lose weight if you keep your portion sizes about the same. Many low-fat and nonfat foods, may have the same number of calories as the full-fat versions. To shed pounds, watch your calorie count by keeping portion sizes under control and exercise.
 
Read More…Nutrition and Movement Guidelines

“One’s philosophy is not best expressed in words; it is expressed in the choices one makes. In the long run, we shape our lives and we shape ourselves.” Eleanor Roosevelt

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