Friday, November 3, 2017
Daily Thought
Paths to Health and Happiness
When researches looked at what things we can do to be happier and healthier the recommendations were very similar for both. It seems the correspondence between the two are inextricably connected, here are the 5 recommendations:

  • Increase levels of activity
  • Improve social relations – spend time with friends and family
  • Watch Less TV
  • Help others and express gratitude to those who have helped you
  • Take on new challenges to remain fresh and in the moment

These recommendations are all connected to health and long life, but are difficult for most to do consistently. The activities are part of long-term patterns that characterize healthy and happy individuals. These healthy patterns and pathways come first and lead to both health and happiness.
“Most important is the findings that risk factors and protective strategies do not occur in isolation but bunch together in patterns, the healthy and unhealthy life pathways. The pathways to long life had many unforeseen twists which amazed us during the study.” Howard Freidman, Phd
Read more…The Longevity Project

Polar Smart Coaching Training Tip: Training Data Interpretation
Using wearable tracking technology allows you to be very specific in your goal setting in service of your health and fitness goals. Specificity increases focus and compliance, if you have data driven goals that are easily measured over time your chances for success increases dramatically.
The four main biometric measures are:
1. Calories Burned (BMR/Exercise) measures energy system development
2. Activity Level (Steps) measure daily body movement to determine Basal Metabolic Rate
3. Training Time is total time in HR training zone 2-5 
4. Recovery Time (sleep) measures sleep time and restful sleep time
There are many more like VO2max, Running Index, Time in HR Target Zones, Functional Threshold Power, Sleep Quality, Strength to Bodyweight Ratio and more. Use these measures to track your progress set weekly accountability goals like: 2,500 calories burned from exercise, 70,000 steps, 5 hours of exercise, 50 hours of sleep. These levels denote a base conditioning fitness level for healthy living, maintaining these biometric cues allow you to maintain higher levels of fitness over an extended period of time. Get specific if you want sustained fitness results for a lifetime.

Nutrition Tip: Less Is More
Make portion control your ally in keeping the weight off during the holidays. In a recent study, controlling portion size emerged as one of the most effective strategies for shedding excess pounds and keeping them off. Use small plates, eat slowly, and eat fiber-rich, balanced meals to help you feel satisfied while curbing any tendencies to eat too many calories. Drink more water to eat less.
“Don’t ask yourself what the world needs – ask yourself what makes you come alive, and then go do it. Because what the world needs is, people who have come alive.”   Harold Thurman Whitman, Philosopher and Theologian

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