Wednesday, April 4, 2018
Daily Thought 2018
Self-Care Increases Your Personal Power
Every time you exercise you increase your personal power. Every time you do something for yourself it is not selfish, it is for everyone around you. Take time to build yourself and let those who love you benefit. When you are at your best those around you reap the rewards. Commit to your exercise program not just for yourself, but for those around you as well. Take great care of yourself so that the people closest to you in your live will have the benefit of your best self.
“When you create a clear mental picture of where you are going in life, you become more positive, more motivated, and more determined to make it a reality. You trigger your natural creativity and come up with idea after idea to help make your vision come true.” Brian Tracy
Polar Smart Coaching Training Tip: Life is an Endurance Event: Train for It
Sedentary lifestyle is a powerful signal to your body to decay, while exercise is a great signal to grow, adapt and get stronger. The foundational principle for living well is: Complete serious aerobic exercise four days a week for the rest of your life. Remember the guiding principle is to exercise six days a week, this concept dictates four of the six should be devoted to aerobic exercise. Aerobic exercise is steady exercise that gets your heart rate up into target (above 125 BPM) and keeps it there for an extended period of time. For most of us this will be exercise performed at 65-75% (typically 140-150 BPM) of your predicted max HR (PMHR: 220-your age). Exercise you can perform without getting out of breath with occasional periods of challenging intervals to improve your aerobic fitness. More than any one thing, increasing your ability to circulate blood around your body is the key to good health by increasing oxygen to the muscles, and organs as well as removing the energy waste that is created during movement. Start your exercise program by going easy at first and build up until your can sustain 30 minutes of exercise, then gradually increase the amount of calories you can burn in 30 minutes, with one longer easier session each week. Train like an endurance athlete for long healthy life. Typically elite endurance athletes only spend 25% of their training time above anaerobic threshold. How to Structure Your Cardio Workout
Download our LWC HR Training Guide
Nutrition Tip: 25 Eat Your Colors
The idea that a healthy plate of food will feature several different colors is a good example of an old wives’ tale about food that turns out to be good science too. The colors of many vegetables reflect the different antioxidant phytochemicals they contain—anthocyanins, polyphenols, flavonoids, carotenoids. Many of these chemicals help protect against chronic diseases, but each in a slightly different way, so the best protection comes from a diet containing as many different phytochemicals as possible.
“Don’t wish it was easier; wish you were better. Don’t wish for less problems; wish for more skills. Don’t wish for less challenges; wish for more wisdom.” Jim Rohn