Wednesday, February 21, 2018
Daily Thought 2018

The We of Flow – Innovation Breeds Imitation
Flow is found at the far edge of our abilities. Athletes have to stay in top shape to continue to push up the challenge level and access Flow. We see it in the way Olympic athletes keep moving what is possible further each time they compete. Just like a lot of things in life as you get better it takes higher levels of challenge to keep growing. When other people are present, we pay more attention in the moment (group dynamic). Companionship drives our focus into the moment – it may be one of the simplest flow hack in the universe. Why is it we try harder when others are watching us? As we increase our performance as a team we bond and become stronger than we can be alone. Anything that is coordinated with other person is a potential flow hacking opportunity. Three different flow interactions include solitary flow (activities done alone), coactive flow (individual activities done in groups), and interactive flow (interaction is inherent like team sports). The more social an activity, the higher “flow enjoyment” (the level of enjoyment experienced in flow for participants). Group flow is eminently hackable and an easy way to begin your journey into higher performance. Team building activities are the building blocks of FLOW.

“When performance peaks in groups, this isn’t just about the individuals in flow – it’s the group entering into flow state together, a collective merger of action and awareness, a group flow.” Keith Sawyer professor of psychology, education, and business

Polar Smart Coaching Training Tip: What is Recovery Rate?
How fast you can recover after an interval is important and measurable tool to help you see fitness improvement over time. Take your HR to 90-94% of your predicted max HR (PMHR) and then recover completely in 2 minutes. Measure the amount heart rate drop during that time. Teach your body how to recover by dedicating part of your cardio training time 2-3x for 2 minutes after your hardest efforts for recovery phase training. More than 25-30 bpm recovery in 2 minutes is average, more that 30-40 bpm above average, 40-50 bpm is excellent, more than 50 bpm is elite.

Read More…Recovery Rate

Spartan SGX Training Tip: Workout of the Day (WOD)
Week 6 Day 3 Super WOD: PUSHING

Beachbody Nutrition Tip: Are You Waking Up Hungry?
Try this one very simple test that will tell you if you are losing weight or not. If you wake up hungry in the morning you are on your way to losing the weight you want. Make sure you don’t go to bed on a full stomach as your body will spend all night digesting the food you just ate rather than using your reserves (stored fat) to repair your body from activity and exercise. Wake up hungry and eat a great breakfast, eat a moderate lunch, and eat a light meal for dinner. Skip the mindless snacks in front of the TV at night to lose the weight you want. If you wake up satisfied you probably ate too much the last night before bed.  Try and eat 3 hours before bedtime and eat lighter meals to support your weight loss goals.

“You don’t have to change that much for it to make a great deal of difference. A few simple disciplines can have a major impact on how your life works out in the next 90 days, let alone in the next 12 months or the next 3 years. The least lack of discipline starts to erode our self-esteem.” Jim Rohn