Tuesday, April 17, 2018
Daily Thought 2018
Adversity is Opportunity
Sometimes we face challenges in our lives and we tend to look at them negatively. Why me? The struggles consume us and we withdraw from things to avoid the pain. If we can look at these challenges differently we can use them to build ourselves into who we want to be. When confronted with adversity we have two choices: we can shrink back into ourselves and try to avoid the pain or we can dig in and fight back and face the challenge head on and work to overcome it. Whichever path you choose it will define you, who do you want to be? How will you react when things get hard? Adversity is present in everyone’s life, how you choose to view it and react to it will be the difference in your life. Take the opportunity that adversity presents to step up your effort and become stronger by it.
Read more…The Pain File

“The first and best victory is to conquer self.” Plato

Polar Smart Coaching Training Tip: A Consistent Approach to Training
No one workout will get you fit, or keep you fit. It takes a commitment over time that produces sustained fitness. The more you exercise the more likely you will maintain your weight and improve your fitness. Your body will retain the benefits of a workout for about 72 hours, which is the time it takes to recover and adapt to exercise. Once your body has adapted, if there is no further challenge from exercise it will begin to detrain and lose fitness. The strategy is that you want to exercise without more than one day of rest between workouts. This produces constant challenge to your body to adapt and a significantly more fit body. Even as little as 8-12 minutes has proven to stimulate your physiology enough to maintain fitness progress. Three days on, one day rest is the general rule of thumb.

Spartan Workout of the Day:
Volume 2 Week 1 Day 2 WOD: HIIT

Tonight’s Kinetic Heights OCR Team WOD

Nutrition Tip: Movement and Nutrition Guidelines
Losing weight and managing a healthy weight for years requires a simple balance of calories taken in and calories burned. What becomes challenging is finding that energy balance. Burn more than you eat (typical daily calorie deficit is 200-400 calories) and you lose weight. Here are some guidelines to help you begin to find your right balance. 
Read more…Nutrition and Movement Guidelines

“We grow at all levels by expending energy beyond our normal limits and then recovering. Expanding capacity requires a willingness to endure short-term discomfort in the service of long-term reward.” Dr. Jim Loehr