Monday, February 19, 2018
Daily Thought 2018
Inner FLOW- Internal Triggers
Conditions in our inner environment that create more FLOW. Internal triggers are psychological strategies that drive attention into the moment of now. Clear Goals, Immediate Feedback, and the Challenge/Skill Ratio are the three most crucial.

  • Clear Goals that define immediate success. Clear goals impact attention. When the brain is charged with a clear goal, focus narrows considerably, the unimportant is disregarded, and the now is what is left. Breaking tasks into bite size chunks (chunking) and setting goals accordingly again and again. Challenging yet manageable.
  • Immediate Feedback direct in the moment coupling between cause and effect. Real time feedback allowing us opportunities to find a better way. We start looking at the next level, or something we did before, or something someone else did that caused a breakthrough. This immediate feedback pulls into the moment (now) not allowing our conscious to wander, to keep us deeply focused on the task.
  • Challenge/Skill Ratio possibly the most important trigger, attention is most engaged when there is a very specific relationship between the difficulty of a task and our ability to perform the task. Too great and fear takes over and we check out, to easy and we lose attention and focus. FLOW appears near the emotional midpoint between boredom and anxiety called the FLOW channel (the 4%). The spot where the task is hard enough to make us stretch but not hard enough to make us snap. Pull these triggers frequently enough and the results get extraordinary in a hurry.

“When the challenge is firmly within the boundaries of known skills – meaning, I’ve done this before and I am fairly certain I can do it again – the outcome is pre-determined. We are interested but not riveted. But when we don’t know what will happen next, we pay more attention. Uncertainty is our rocket ride into the now.” Ken Kotler

Polar Smart Coaching Training Tip: Recovery (Low HR Training)
If you train intensively, you need adequate recovery between training sessions. Exercise puts positive stress on the body by forcing it to function outside its comfort zone. During rest, your body will make adjustments to better complete the challenge next time you train. These adjustments are what will make your body stronger. In other words, fitness improves not during exercise but during rest. Giving your body ample time to recover from exercise is therefore crucial to improving your fitness. Recovery days can include activity with your HR 140 BPM or below, know as active recovery or low HR training. Disregarding the need to rest and recover is quite common practice and may lead to injury, overtraining or fatigue. Resting properly isn’t the same as skipping workouts or being lazy. Resting is about giving your body the time it needs to get stronger and fitter.
Suggestions for recovery:
1. Take one or two days off per week from exercising
2. Follow a hard workout day with an easy day
3. Don’t be afraid to take a day off or reduce training if you’re tired

Read more…Recovery

Spartan SGX Training Tip: Workout of the Day (WOD)
We have completed the Spartan Sprint Sweries and now begin the Spartan Super Series. If you are working on your first Sprint complete each of the exercise 1 time rather than multiple times until you are ready to increase your intensity.
Week 6 Day 1 Super WOD: Pulling

Beachbody Nutrition Tip: Inflammation the Common Thread
Unhealthy nutrition has many risks and negative health effects as well as help make you fat. The common effect of poor nutrition choices is inflammation which is a precursor for the progression of illness. Retaining fluids allows for the decay to begin in your body, regular exercise helps filter your body of these excess fluids and promote recovery.
Read more…Inflammation the Common Thread

“The sound body is the product of the sound mind.” George Bernard Shaw