Thursday, January 11, 2017
Daily Thought 2017
Swimming Against the Tide of Aging: Exercise 6 days a week for the rest of your life.
Okay so your first thought is you’re kidding right? No kidding, no negotiations, no give, no excuses. You might be able to get away with 4-5 days per week when you are younger (under 50) and raising a family, but after 50 it’s mandatory. This is one of the 7 Rules from the book Younger Next Year by author Michael Crowley. Movement that lasts 20-30 minutes and elevates your heart rate above 125 BPM (4 on a scale of one to ten perceived exertion) is considered exercise. If you don’t exercise your body will decay and prematurely age. Decay is like a tide, it never stops, and it is relentless and will overcome you if you don’t have a plan to counter it. Sure, some people are an exception and can live well for a long time beating all the odds. How certain are you that you are the exception? This notion of constant exercise seems crazy, but it’s not. What’s crazy is that without it you are slowly dying. Doing something about decay is actually a very sane thing to do. Don’t think of it as exercise, think of it as telling your body to get stronger, be more flexible, and functionally younger. Every time you exercise you get younger, current research suggests that for every hour of exercise adds 2 hours of life expectancy. Talk about a return on investment, it just might be the best investment you ever make in yourself. This book changed my way of thinking about exercise. Before you can remake your body into a healthier more productive one, you first have to change the way you think about living bette. What comes in your head through reading is what comes out your mouth by the way you think. What are you listening and thinking now is what has you out of shape now. I write this blog every day to make sure I never forget why I exercise almost every day. Without a change in the way you think, there will be no change in your body. What is keeping you from the fit healthy body you want is not your schedule, workload, or even people you associate with, it how you think about it. Once you decide you will do it, it gets done. You need a REALLY compelling reason to get healthier. Mine is helping as many people as possible find their health voice and understand the power of change lies within all of us. How bad do you really want to do what it takes to make it happen?
Read More…The 7 Younger Next Year Rules
“The sound body is the product of the sound mind.” George Bernard Shaw
Polar Smart Coaching Training Tip: Structure Your Fitness Plan
Creating a balanced and comprehensive plan for your fitness in 2018 requires
5 basic elements:
- Cardiovascular Training
- Resistance/Strength Training
- CORE Strength/Balance and Stability
- Effective Nutritional Strategies
Cardio 5-6x/week, Strength/CORE 2-3x/week, Flexibility 1-3x/week, Min 1 Recovery/week
Read more…A General Plan of Exercise
Spartan SGX Training Tip: Spartan Fitness Test
SPARTAN SGX FIT TEST PROTOCOL
The Fit Test assesses how many burpees a participant can do in five minutes. We use the same definition of a “burpee” as the Spartan Race Standard Obstacle Specific Instructions:
The Burpee consists of 3 components. At the ‘bottom’ of the Burpee the chest touches the ground and the body and legs are straight and parallel to the ground. At the ‘top’ of the Burpee, the hips reach a fully extended position with the body and legs straight and perpendicular to the ground. To ‘finish’ the Burpee, the feet must leave the ground with the hands reaching above the ears.
Review Your Results here
Beachbody Nutrition Tip: Why Diet Matters
A large body of scientific evidence shows that diet and exercise work hand in hand to promote fitness and physical performance. One reason for this symbiotic relationship is the energy equation. When you expend more calories than you consume, you burn body fat (aka “stored energy”) and build lean body mass—but because you need energy to exercise, every calorie you eat must be of the highest quality to get you over the hump. Another reason diet matters is metabolism. A nutrient-dense, interval-based eating program keeps your metabolic rate high to burn maximum fat, even when you’re not working out. Finally, a healthy diet regulates blood sugar to balance hormonalsecretions, promoting optimal fat burn and a steady fuel supply. All this works together to get you into peak condition in 90 days.
Read more…P90X Nutrition Guide
“First rule of holes: When you are in one stop digging.” Molly Ivins, Columnist
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