Monday, December 18, 2017
Daily Thought

Put Your Oxygen Mask on First
Life patterns will either support an active lifestyle or work against it. Find an activity that has more value to you than just exercise, something purposeful that really speaks to you on those days when you just don’t feel like working out. If you are led by your emotions rather than your values you will take the easy way. It’s when you are being more active for an important goal in your life that activity becomes much more than just a workout session. Connect with a significant goal you have and link to your exercise plan for a more consistent exercise routine. For me one of the most motivating things that gets me active and exercising is my wife and daughter. I live by the mantra: care for yourself and care for all those around you.
“Put your own oxygen mask on first.”
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”  John Quincy Adams

Polar Smart Coaching Training Tip: 12 Workouts Until Christmas Day 8
Cardio Intervals (Lactic Threshold Blocks)
Sustained intervals of 8-10 minutes at your Anaerobic Threshold (AT=90% of Predicted Max HR) As hard as you can go without getting out of breath. Followed by 2:00 above AT 90-95% PMHR). Recover 4:00 and repeat 4x. Total time 60:00. Increase VO2max and raise Anaerobic Threshold.

Holiday Survival Tip #19 Even a little exercise goes a long way
With the bustle of the holidays there can be little time left to exercise. Many feel that if “I can’t get my whole workout in why bother?” In reality every calorie you can burn off you don’t carry around with you throughout the holidays and after. Each time you exercise you increase your overall metabolic rate, so not just the calories burned during exercise matter but the calories burned in the background (resting metabolism) matter too. Even if you only have a 20-30 minutes to exercise take the time and exercise. Exercise is cumulative so every calorie counts, even during the time crunched schedule of the holidays every minute spent exercising will pay dividends. Invite a friend or co-worker for a lunchtime walk, or take the stairs. Keep moving it counts.
“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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