Monday January 8, 2018
Daily Thought 2018
 
Connect to Your Vision of Yourself
As you organize for the coming year, context gives meaning. The key to this connection lies in the clarity of your vision. Create a written personal vision and commitment letter. Such documents capture what you want to do and be in your life and the principles you will operate under. Clarity on these issues allows you to frame all your decisions over how and what you will spend your time and energy on. A clear and concise goal improves your focus. This time of year is a great opportunity for you to get some of that clarity, review your results from last year and create new energy for what is next this year. If you can’t see it clearly in your mind you will not be able to create it in the physical world. To get more focused you need a clear vision of what it is that you will accomplish.
 
Don’t have a Personal Mission (Vision) Statement? Get a clear and vivid goal to increase your chance of completing it. Use Dr. Stephen Covey’s worksheet to develop one. Mission Statement Builder

My Mission Statement
“To find the balance in life to allow all aspects of life to be in harmony. Give priority to the things that matter most, and be in contribution to make a difference by making the world a better place.”
 
“Continuous effort, not strength or intelligence, is the key to unlocking our potential.” Winston Churchill

Polar Smart Coaching Training Tip: Structure Your Fitness Plan
Creating a balanced and comprehensive plan for your fitness in 2018 requires 5 basic elements:

  1. Cardiovascular Training
  2. Resistance/Strength Training
  3. CORE Strength/Balance and Stability
  4. Flexibility/Stretching
  5. Effective Nutritional Strategies 

 Download our FREE LWC Heart Rate Training guide sponsored by Polar.
 
Spartan SGX Training Tip: Dynamic Warm Ups
Warm-ups are not a race or a competition. They should focus on controlled movements through the full range of motion. Take very little rest between the movements. By the end of the warm-up, you should feel slightly fatigued and you should have broken a sweat.
 
• Five minutes: easy jog
• 10 reps of each of the following:
• Head turns, right and left
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles, front and back (start small building up to large swings)
• Back slaps
• Standing back bends
• Lateral side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles, right and left
• Partial squat
• Partial lunge

Beachbody Nutrition Tip: What is Your Nutrition Level?
To determine your daily nutrition and calories needs you will need to calculate your rest metabolic rate (RMR), your daily activity burn, calories required for exercise. Now use this energy balance to determine your nutrition level.

  1. Level I – 1,800 to 2,399 calories per day
  2. Level 2 – 2,400 to 2,999 calories per day
  3. Level 3 – 3,000+ calories per day

Read more…3 Nutrition Levels Worksheet 

“What lies behind us & what lies before us are tiny matters compared to what lies within us.” Ralph Waldo Emerson

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