Monday, September 11, 2017
Daily Thought
 
Never Forget
9/11/2001
It has been 16 years since the tragic day that our country was changed forever. Prayerful remembrance for those who lost their lives is in order for today. Our lives were changed by the heroes who went in to save those trapped, those ones who treated the survivors, the families who learned to go on without their loved ones, and the change of heart it would now take to defend our freedoms from terrorism. We have learned how to go on in new world filled with terrorism, and we have seen what carnage hate filled individuals can wreak on other people. We have also seen what happens when we all work together against a common threat. Let us not forget how strong we are together.
 
“Yesterday is gone. Tomorrow has not yet come. We only have today. Let us begin.Mother Teresa

Polar Smart Coaching Training Tip: 5 HR Training Zones – Zone 4
This training increased your anaerobic tolerance, and improved your maximal oxygen uptake (VO2max) and efficiency. It also raised the speed you can maintain without building up lactic acid. The training duration was long enough to increase fatigue resistance at the used speed. Carbohydrates are the main energy source that your body uses at this training intensity.
Hard, 80-90%
Benefits: increases maximum performance capacity
Feels like: muscular fatigue, heavy breathing
Recommended for: everybody for shorter exercises
 
See the Complete THR Chart

Nutrition Tip: Water Intake
The single most important thing you can do to improve their health is drinking enough water every day. Water has so many positive benefits for your body that it requires your full attention. As we age one of the things that happens is that your body doesn’t alert you when you become dehydrated. Dehydration has a huge detrimental effect on your body; your body holds about 5 gallons of blood in your system. That’s not a lot and your blood has to perform many critical functions for your body to operate properly. Serious endurance athletes are keenly aware of what happens when they get dehydrated during an event, the term is called “BONK” and it means everything shuts down and gets painful, cramps come and it’s over.
 
Basic Rule: Drink eight ounces of water eight times per day. Add 16-32 oz. for every hour of exercise, the intensity of your effort will determine how much to drink. Drink a glass when you get up each morning, one at each meal, and one an hour before sleep, that will get you 5 glasses and you only need 3 more. Some days you will not drink all you need to drink, but keep working at it.

“Every now and then go away and have a little relaxation. To remain constantly at work will diminish your judgment. Go some distance away, because work will be in perspective and a lack of harmony is more readily seen.” Leonardo da Vinci

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