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Content Source: How to Stay Active while Traveling through the Holidays, & 12 Ways to Stay Active while Traveling

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Kyle Case: Hello, and welcome to the Huntsman World Senior Games Active Life. My name is Kyle Case and I'll be your host on this amazing journey as we attempt to help you get the most out of your life.

Kyle Case: Joining me in the studio today is my co-pilot, Jeff Harding.

Kyle Case: Jeff, how are you doing today?

Jeff Harding: I am doing well, Kyle. I'm feeling playful.

Kyle Case: You're feeling playful?

Jeff Harding: I'm feeling playful.

Kyle Case: Is that what your status is on your Facebook posts-

Jeff Harding: It should be, but it's not.

Kyle Case: ... recently, you're feeling playful?

Jeff Harding: Well, I'm not going to put that there because I don't want people out there thinking I'm not-

Kyle Case: You don't want people to know that you're not taking life seriously.

Jeff Harding: That's right. Because I'm very serious.

Kyle Case: Yes, yes. I know that about you. You are very, very serious.

Kyle Case: So, Jeff it's good to be back.

Jeff Harding: I was going to say, Kyle, how are you doing? Welcome back.

Kyle Case: Yeah, thank you. I'm doing great. I have been on the road for the last couple of weeks and missed the show.

Jeff Harding: Yeah.

Kyle Case: But thanks for filling in for me.

Jeff Harding: Hey, no problem.

Kyle Case: We had a couple of great guests, and I listen to the show when I'm on the road, and I thought that they went really well.

Jeff Harding: Because you probably have it on your podcast?

Kyle Case: I do. I do, indeed, subscribe to The Active Life Podcast-

Jeff Harding: So you would get a chance to hear it on the road-

Kyle Case: ... and that way, every time we release new content, every time we release content, I get a notification, and I listen to it.

Jeff Harding: There you go.

Kyle Case: And others can do the same thing. And I'll talk about that at the end of the show.

Kyle Case: But Jeff ...

Jeff Harding: Yes.

Kyle Case: Being on the road these last couple of weeks got me thinking a lot about staying active and healthy when you travel.

Jeff Harding: That's hard.

Kyle Case: Yeah. Whether it's for work, or for leisure, sometimes that can be very challenging. But I did find a few great tips that can be applied for either scenario. Whether you're on vacation or you're traveling for work.

Jeff Harding: Okay.

Kyle Case: And I found these tips from "fannetastic food blog", and from "USA Today".

Jeff Harding: There we go, and you can't beat those.

Kyle Case: Yeah. I thought I would share a couple of the things that I learned.

Kyle Case: So number one-

Jeff Harding: All right.

Kyle Case: ... if you are on vacation ... this one is more for a vacation, but if you're on vacation, try active sightseeing and fitness related excursions.

Jeff Harding: Yeah.

Kyle Case: Sometimes we go on vacation and, rightfully so, we just want to relax.

Jeff Harding: Oh, yeah. Sure.

Kyle Case: And there's nothing wrong with that. But if you're on vacation and you're out seeing new things, why not do some active sightseeing?

Jeff Harding: Sure.

Kyle Case: Right? So, ride a bike to explore a new city. Maybe go scuba diving, or surfing. If it's winter you could go snow skiing or snowshoeing. Or, just simply walk when you're on vacation.

Jeff Harding: You know, I have to laugh. We are just 40 minutes away from Zion National Park-

Kyle Case: Yeah.

Jeff Harding: ... which is a beautiful, outdoor rock canyon.

Kyle Case: Absolutely.

Jeff Harding: Nothing makes me laugh more than people who say they've seen Zion National Park, but they saw it from a bus seat.

Kyle Case: Right. Yeah. You've got to get out.

Jeff Harding: You can't experience Zion from a bus seat.

Kyle Case: Yeah. You got to get out and see that.

Kyle Case: So, if your vacation happens to be a cruise, there's lots of fun and active excursions you can take on a cruise. If you're not cruising though, but you're at a new place, you could try running around the new town. Wake up in the morning and take a little jog. What a great way to tour the new place quickly and to get to know some of your surroundings and take in the new area.

Jeff Harding: Sure.

Kyle Case: So, number two is, try out a new-to-you fitness studio.

Jeff Harding: Okay. Or, a club, or ...

Kyle Case: Yeah, yeah. Or a gym or whatever. You could use travel as an excuse to try out a fun, new-to-you workout gym or studio. It can be a great way to mix it up from your normal workout routine and try something different. And even better is that oftentimes, gyms or studios will offer a first class, free, drop-in scenario.

Jeff Harding: Sure.

Kyle Case: So it doesn't have to be expensive. You could find a class near you on the website gorecess.com. It's a great resource of lots of free, first time classes that you could get while you're on the road. Like I said, what a great way to spice up your workout.

Jeff Harding: Sure.

Kyle Case: Easy to do and not expensive.

Kyle Case: Number three. This is an interesting one that I've never done personally, but I might try it in the future. And that is, day-of-race registrations.

Jeff Harding: Just show up and go.

Kyle Case: Yeah. You know, not every race allows day-of-race check in and sign in and being able to pay for your registration. But many do.

Jeff Harding: Yep.

Kyle Case: So, if it's not a half marathon, or a marathon, your chances are better of being able to just show up and sign up, and race most races. Maybe they don't have a t-shirt for you that day, which is a common souvenir-

Jeff Harding: Yeah it is.

Kyle Case: ... for the show, but many races will let you sign up the day that the race takes place so the next time you arrive at your destination, and you discover that the annual Jingle Bell Jog for example, might be going on, register. Run that 5K.

Jeff Harding: Or walk it.

Kyle Case: Or walk it. Whatever you want. There is a website that tells you about a ton of races that are happening all around the United States. It's called runningintheusa.com, and that makes it very easy to find races that are taking place all over the country, including the place where you may be traveling.

Jeff Harding: Very good.

Kyle Case: Number four is, hit the heights.

Jeff Harding: Hit the heights.

Kyle Case: So when you're in a new place, get to know the hills and challenge yourself to a bird's eye view from the top spot in the city.

Jeff Harding: There you go.

Kyle Case: Sometimes that happens to be a tourist attraction and sometimes it's not. But some of the best views of any place are going to be found at the highest heights. Right?

Jeff Harding: That's right.

Kyle Case: We organized, on this trip that I was in ... I was actually in Greece ...

Jeff Harding: Yes, you were.

Kyle Case: We host a global cup volleyball tournament there, and as part of the organization, we took an afternoon off where there weren't any games so that people could take some time and get to know the city. I happened to have my son with me while I was there and we did that. We went to a place that they called Acrocorinth. Which was an ancient fortress in the city of Corinth, Greece. And the views were fantastic and it was a workout.

Jeff Harding: Wow.

Kyle Case: We were both tired by the time we got up and then got back down to the bottom. So, lots of fun.

Jeff Harding: You know, I got a letter from there once, from my friend Paul.

Kyle Case: Oh, did you?

Jeff Harding: Yeah.

Kyle Case: Did he share that with everybody?

Jeff Harding: Yeah, he did. Quite wide circulation.

Kyle Case: To the Corinthians. Okay.

Kyle Case: And the last one is another one that we took advantage of, and that is, hop on, hop off bus experiences. Have you ever done that?

Jeff Harding: Yes, I have.

Kyle Case: It was a lot of fun. We did that when we were in Athens. We had one full day in Athens and we jumped on the bus and we got off and we saw some of the sites, and then we honestly couldn't find our bus stop again, so we just started walking. And we spent a lot of time really in the heart of downtown Greece.

Jeff Harding: You had a much more in depth Greece experience than you expected.

Kyle Case: But it was awesome. And then all of a sudden we looked up, and there was the Temple of Zeus, the Olympian. Which was where we wanted to go anyways.

Jeff Harding: So you made it.

Kyle Case: And so we made it, and we got a great workout in at the same time.

Jeff Harding: Perfect.

Kyle Case: So, even if you're out of town on vacation, or on the road for work, Jeff, there are tons of ways, lots of ways to stay tuned in to your health and enjoy the active life.

Jeff Harding: And you're refreshed.

Kyle Case: And feel refreshed, for sure.

Jeff Harding: That's right.

Kyle Case: So, we're going to shift gears just a little bit today for our guest.

Kyle Case: James Garrett is the owner of Brain by Design, and he has spent over a decade studying and teaching brain science, and working to understand what makes a human being thrive. He's gone beyond academics to really turn what he's learned about the brain into practical tools that anyone can use to change their life. And James, we're glad that you could join us today.

James Garrett: Thank you. Glad to be here.

Kyle Case: So, anyone can put these tools to work, you say?

James Garrett: Yep.

Kyle Case: Give us an idea of what we're talking about. Obviously, on the show we spend a lot of time talking about brain health. We talk about Alzheimer's, Dementia, those types of things. But we also just want to understand for ourselves, for our own personal lives, what helps us be active and live that active life. But, when you talk about brain health, what kind of aspects are you talking about?

James Garrett: You know, probably the easiest way to think of this is this beautiful quote by science writer, Sharon Begley. She talks about the concept of self-directed neuroplasticity. So, neuroplasticity is your brain being able to rewire itself.

Kyle Case: Okay.

James Garrett: We've learned in the last 25 years ... this is actually one of the biggest revolutions in science, is that our brains are highly changeable well into old age, really until the day we die. We really thought that that stopped when we were in our twenties. But it turns out that's not the case.

Jeff Harding: I've known some people that didn't understand that the brains can change, that the minds can change. They're so locked into their little world that they're not even interested in looking at change.

Kyle Case: Now are you talking about change as in, behavioral change, like, I can have a better attitude? Or are you talking about physical wiring of your brain? Or are you talking about both?

Jeff Harding: Both.

James Garrett: Yeah. Both.

James Garrett: Think of it this way. You wake up with a different brain tomorrow than you had today. Your brain is that sensitive to experience. Another way of saying that is, anytime you read a book, anytime you're learning something new, anytime you're having a conversation or relational kind of interaction with somebody, your brain is actually growing new connections for those behaviors, or those relationships.

Kyle Case: I love that concept. Because, like Jeff said, I've definitely heard the older research that says, basically by your twenties your brain's kind of formed, you know? Tons of growth, tons of connections are made when you're a toddler and learning exploring new things. Your brain kind of takes a little break during your teenage years and just kind of shuts off.

Jeff Harding: It takes a big break.

Kyle Case: And then, you know. It re-engages back into your late teens, early twenties. You start to figure things out a little bit. But then, I've heard that basically, what you have is what you have. But you're saying that that's not true. That your brain is constantly making new connections even until the very end.

James Garrett: Not just new connections. Its actually giving birth to new neurons.

Kyle Case: Wow.

James Garrett: So, in their hippocampus ... the part of our brain that's responsible basically for what we think of as short term or working memory, until the day you die, you're producing hundreds of new neurons in that part of the brain every single day.

Kyle Case: Wow.

Jeff Harding: Really. Because, I mean, again, the popular knowledge when I was growing up was, brain cells didn't regenerate.

James Garrett: Correct.

Jeff Harding: But that's a false statement.

James Garrett: That's an incorrect statement

Kyle Case: Did your mom tell you not to hold your breath until you pass out because all those brain cells will die-?

Jeff Harding: Yeah.

Kyle Case: And then they won't ... yeah.

Jeff Harding: Or, don't choke your brother until he passes out-

James Garrett: Yeah, yeah.

Jeff Harding: ... That one, too-

James Garrett: [crosstalk 00:10:04] to hairspray-

Jeff Harding: ... but also the alcohol thing ... Not necessarily that you drink alcohol, but don't drink alcohol because it kills brain cells and you'll never get them back again.

Kyle Case: So, is that not true, then? Your brain is generating brain cells [crosstalk 00:10:15] in connection-

James Garrett: It's generating brain cells.

Kyle Case: Wow.

James Garrett: Neuroplasticity happens in a number of different ways. One, is neurogenesis, so the birth of new brain cells. And the other is this broader concept of neuroplasticity. That happens in a number of different ways. Your brain is made up of about a hundred billion neurons. If you were a giant, that just grabbed a tree and ripped it out by the roots and turned it sideways ...

Jeff Harding: Yeah.

James Garrett: That's what a neuron looks like-

Jeff Harding: Okay.

James Garrett: ... It's got thousands of branches. A single neuron has anywhere from five to seven thousand branches on one side.

Kyle Case: And the same thing on the other side.

James Garrett: It has a long trunk in the middle-

Kyle Case: Wow.

James Garrett: ... and then branches on the other end.

Jeff Harding: How'd you like to be the intern that was assigned to count the branches of the ...

Kyle Case: Yeah. For sure.

Kyle Case: So, well, first of all, let me let you know that if you're just joining us, you are listening to The Huntsman World Senior Games Active Life. We're visiting with brain specialist, James Garrett. We're talking about neuroplasticity and how prevalent that continues to be throughout our entire lives. Which, as I said, was new to me. I did not realize that that was the case.

Kyle Case: Here's my question. Is there anything that we can do that will strengthen or enhance our ability to have this phenomenon of neuroplasticity be better, or is it just something natural and there's nothing we can do about it?

James Garrett: Yeah. No, your brain rewires it based on what you do. Daniel Coyle, author of a book called "The Talent Code", says, "Your brain doesn't care who you are. It only cares what you do." Another way of saying that is, the rewiring process that happens, it's use dependent. It's a use-it-or-lose-it kind of principle.

Kyle Case: Okay. Okay,

James Garrett: Think of it this way. If you're actively exercising your brain by reading daily, by playing challenging games or by putting yourself in novel environments which just demand a lot from your brain, putting yourself in sort of slightly uncomfortable situations, or new situations ... traveling for example-

Jeff Harding: Yeah.

James Garrett: ... all of that is a heavy workout for your brain. And when your brain's working out because you're demanding it, it's just like your muscle when you do those bicep curls or those sit-ups-

Kyle Case: Right.

James Garrett: It just becomes stronger because you used it. Your brain operates on exactly the same biological principles.

Kyle Case: So in other words, we need to get into the gym to workout our body, but we also need to take time to enhance our brain health.

Jeff Harding: The library is the gym for the brain.

James Garrett: The library and the other big one-

Jeff Harding: Or Google.

James Garrett: Or, Google, that's right.

James Garrett: The other big one that's becoming more and more well known is mindfulness for meditation. There's a lot of great apps out there. Headspace is the one I use. Calm is a really great one. There's a lot out there.

James Garrett: Meditation seems like this esoteric practice that people do.

Kyle Case: Yeah. It's just for gurus-

James Garrett: Yeah.

Kyle Case: ... who are on top of mountains.

James Garrett: Not so.

Kyle Case: No. That's not the case.

James Garrett: I've done it for two years. Literally, only 10 minutes a day, for two years. And I genuinely feel like I have a different brain today than I had two years ago.

Kyle Case: Wow.

Kyle Case: So we've talked about mindfulness a couple of times on the show, but just, maybe give us a good definition of, what does mindfulness mean and what does a mindful exercise look like?

James Garrett: We live in a multitasking world. Mindfulness is the opposite.

Kyle Case: Okay.

James Garrett: It's being present, fully present or fully engaged with whatever it is you're doing. I think we do like this multi-tabbing thing when we go out of a browser and we've got 13 tabs open.

Jeff Harding: Yeah.

James Garrett: That's just the way internet's built. It sort of encourages us to multitask.

Kyle Case: Sure.

James Garrett: But what you want to do is try to discipline yourself to singletask. Which again, is incredibly difficult. But think of it this way. If you're opening one window at a time, and then you close that window out ... and then open the next one and you don't have 13 open, it's actually like doing bench presses for your brain. The active act of discipline to stay focused on one thing at a time is actually exercise for your brain.

Kyle Case: So when you're talking about mindfulness, sometimes I think that you're talking about meditation and you need to go off into the woods and remove everything from your brain. But actually what you're saying is, focus in on that thing that you're doing right there. Whether that is work or exercise, or having a conversation with another person, if you're just focusing on that one thing and not allowing your mind to wander around, and, as you say, multitask and open up all those browser windows, that is mindfulness.

James Garrett: Mindfulness is being fully present.

Kyle Case: Okay.

James Garrett: With whatever it is that you're doing. Think of it like this. If you grab your hand and put it on your forehead, that's where attention happens in the brain.

Kyle Case: Okay.

James Garrett: So, what you're trying to do is really exercise those attention muscles. What you want is an attention six-pack-

Kyle Case: Yeah.

James Garrett: ... right?

James Garrett: And what it gives you-

Kyle Case: And a physical six-pack, too. We want both.

James Garrett: Yeah. We want both, right?

Jeff Harding: And, here I am with neither.

James Garrett: And the physical six-pack will actually help you with the mental six-pack. There's a deep connection between physical exercise and brain health.

James Garrett: But meditation is really the practice. The process of meditation, 10 minutes a day with one of these apps, is actually the equivalent of going to the gym everyday.

Kyle Case: Okay.

James Garrett: Mindfulness is really the outcome.

Kyle Case: Okay. Okay.

James Garrett: That's what you gain. That ability to be present. It's sort of the outcome. That's the reward, if you will.

Kyle Case: Yeah.

James Garrett: But I see this all the time. I see it in my relationships. You know, when I look back in the last few years and people will say, "Well, what will have been the benefits in your life? From the sort of change in your own perception of your mindfulness?" The biggest one for me is relationships.

Kyle Case: Yeah.

James Garrett: I notice in my relationships I feel more connected to people. I have deeper and more meaningful conversations. I don't feel like I'm in a rush, in that kind of go, go, go, hurried kind of feeling that we all have in modern life. And, therefore, my experience is that I'm just connecting with people on a deeper level. And it's really rewarding.

Kyle Case: Which can be so important and as you said, rewarding. So, one more time, those apps that you've used. And I know there are a number of them, but apps that you've found helpful.

James Garrett: I use Headspace, there's another app called Calm. There's one called Bhuddify.

James Garrett: There's one called Whil, W-H-I-L.

Kyle Case: Okay.

James Garrett: There's a bunch. Those are some of the best.

Kyle Case: And they're just guided meditation. It's just a guided meditation, is that what the apps do?

James Garrett: Exactly. Just think of it like a personal trainer for your brain. It's just somebody who walks you through the process. You don't need to know anything. Turn on the app and it will tell you exactly what to do. They're very succint, very short. You could do it first thing in the morning, or every time you sit down in your car, or before you leave for the day. Whatever works for you.

Kyle Case: Awesome. And you can find these at the app store for your iPhone, Google Play-

James Garrett: Exactly.

Kyle Case: ... or your android phone and just download them and get to work.

James Garrett: That's right.

Kyle Case: I love it. I love it.

Kyle Case: Now, you said that your brain is like a cell phone battery.

James Garrett: Mm-hmm (affirmative).

Kyle Case: Tell us what you mean by that.

James Garrett: So, your brain only is 2% of your body's weight, but it uses 20% of your body's energy. So on average, your brain uses energy at a 10 times faster rate than the rest of your body. It's an incredibly expensive thing to run.

Kyle Case: Yeah. Okay.

James Garrett: Your brain is like a cell phone battery in a sense that when you wake up you've got a full charge, just like your cell phone battery, 100%. So sleep is the biggest regenerator of our capacity, for example, to pay attention, our capacity to resist eating that donut, our capacity to basically execute all of the things we've got to get done in a day. And as the day wears on, you're using up that battery. So by the time it's 11:00 at night, you're running on 2 to 5%. This is when we have the Netflix binges. This is when we go for the ice cream in the freezer. This is when we get short with people we love. We have these sort of moments of weakness. We assume there's something wrong with us, and then we sleep and we feel fine and we're not fighting anymore with our loved one. Right?

James Garrett: We wonder why. Well, it's because you're running on 2%.

Kyle Case: Yeah.

James Garrett: And so that age-old wisdom of sleep before you have that important conversation ...

Kyle Case: Right.

James Garrett: ... there's really a lot of scientific truth to that.

Kyle Case: One of the things that they used to tell young married couples is, never go to bed angry, get that all worked out before you go to bed. But that really, maybe isn't the best way.

James Garrett: The best advice is sleep on it-

Kyle Case: Sleep on it-

James Garrett: ... and then talk.

Kyle Case: Awesome. Awesome. I love it.

Jeff Harding: So what do you do to recharge your brain during the day, then?

James Garrett: Sure.

James Garrett: Yeah. There's a lot of activities that drain the brain, a lot of activities that recharge the brain. The ones that drain the brain are anything that requires attention, to pay attention. In fact, that phrase, "pay attention", is a good phrase. Because it costs us something. Neurologically, you're actually burning up nerotransmitters as you focus. So during our workday, we're just burning up, literally, those neurotransmitters we need to run. We're just using up that battery. There's nothing wrong with that. You've just got to know that's happening.

James Garrett: So, anytime you're making decisions ... decision making is a highly taxing activity for your brain. Negative emotions and stress burn really hot, anytime you're managing the impression you're making on others, pretty much anytime you're in front of a screen, you're using up that mental battery because it requires attention, you're focused. What recharges? The best one is going for a walk, a five minute walk. Meditation, I've already mentioned. Taking a nap, a 20 minute nap in the afternoon is one of the absolute, most scientifically sound ways to make sure your afternoon is productive as opposed to sort of a slug.

Kyle Case: So that's what you've been doing all this time, Jeff?

Jeff Harding: It was supposed to be a secret, guys.

Kyle Case: All of a sudden it gets really quiet in Jeff's office about 2:30.

Jeff Harding: It's always quiet in my office.

Kyle Case: Then it picks back up at about 3:00.

James Garrett: Yeah. They call it biphasic sleep. Humans are hardwired to have, we really need eight hours of sleep. The best book on this is a book called, "Why We Sleep"-

Kyle Case: Yeah.

James Garrett: ... by Matthew Walker. If anybody wants to know the best science out there, this is by far, the best book. We actually are hardwired, we all go through a dip at around 3 p.m. And there's nothing wrong with us. We actually just need to listen to our bodies and take that 20 minute nap.

Jeff Harding: See, Kyle. James said ...

Kyle Case: That's fine man. That's fine. I say go for it. That sounds like a good idea.

James Garrett: In fact, Google, Uber, Nike, Zappos and Ben & Jerry's all have nap pods in their offices now.

Kyle Case: I have actually seen that. I had the chance to tour Google a few years ago and that was one of the things that our tour guide showed us, is the nap pods and they looked pretty awesome and they were well used in the small time that I was there.

Jeff Harding: I want a nap pod in our office, Kyle.

Kyle Case: You have one. It's called your office chair.

Jeff Harding: But it's not as comfortable as a pod.

Kyle Case: So we've got just a couple of minutes left, about a minute and a half.

Kyle Case: You say that there's a strong connection between physical activity and brain health. What types of physical exercise would you recommend to have the best possible outcome for your brain health as well?

James Garrett: Aerobic. Any kind of aerobic exercise or anything that's getting your heart rate going. What's happening essentially is, your cardiovascular system is wired into your brain-

Kyle Case: Yeah.

James Garrett: ... so what you need is blood delivery to all those hungry neurons.

Kyle Case: Yeah.

James Garrett: You need oxygen to all those hungry neurons. So as you do aerobic exercise, you know, going for a walk, running, whatever it is, swimming, cycling-

Jeff Harding: Cycling-

James Garrett: ... anything that gets your heart rate up for an extended period of time ... maybe 20 minutes, three times a week, that sort of thing, is going to help your brain health. Another thing that happens with brain health is, when you do aerobic exercise ... and strength-based helps as well-

Kyle Case: Yeah.

James Garrett: ... but when you do aerobic exercise, something else turns on which is basically like fertilizer for your brain. They call it BDNF. I'm not going to go into the scientific word, but it's basically a neuromdodulator that literally turns on the neuroplasticity processes so that you're able to learn more quickly, you remember better. You're literally just turning up the volume on your brain's capacity. So, exercise is linked in that way, as well.

Kyle Case: Wow.

Kyle Case: So much of what we've learned about on this show, Jeff, and James as well, is that how much we are connected. Our bodies are connected. Our systems are connected. And what we found is that anything that's good for your heart is also going to be good for your brain-

Jeff Harding: Yeah.

Kyle Case: ... and really vice versa.

Kyle Case: Well, James, thank you so much for joining us today. You have definitely brought some intriguing ideas for us to think about. Not the least of which is that afternoon nap that's so important.

James Garrett: That is so important. You now have an excuse, a scientific excuse to go take it.

Kyle Case: Awesome.

Kyle Case: Hopefully we can have you back sometime, James.

James Garrett: Thank you.

Kyle Case: Thank you, very much.

Kyle Case: So, Jeff. This is the last call.

Jeff Harding: The last week, yes.

Kyle Case: Yes, registration for The Hunstman World Senior Games is closing. The last day to register, because of the weekend and because of the holiday, will be Tuesday, September 4th.

Jeff Harding: Right.

Kyle Case: We normally advertise September 1st as our last day. We're going to give you an extension.

Jeff Harding: Just because of the holiday.

Kyle Case: So take full advantage of the extension. You've got a few days, but don't miss out on what is sure to be a historic event.

Jeff Harding: Go restore your brain on those days off, but then be registered by the 4th.

Kyle Case: That is right, by the 4th. So visit seniorgames.net and register today. And once again, Tuesday, September 4th is the last day to register. The 2018 dates of this year's games are October 8 through the 20th. And speaking of registering, now is a great time to register as a volunteer. We need a ton of help and if you're not planning to compete this year or, even if you are planning-

Jeff Harding: Sure.

Kyle Case: ... to compete this year, you can volunteer at the Huntsman World Senior Games. It's easy to do. Once again, visit seniorgames.net . Click on, volunteer, and you will be shown a list of many, many ways that you can offer a helping hand at the games this year.

Kyle Case: And I want to put in a very quick plug for the Huntsman World Senior Games opening ceremonies. Plan on attending Tuesday, October 9th at 7:00 p.m., at Dixie State University's Trailblazer Stadium. We're going to have singing, dancing, the parade of athletes. It's a tremendous show and best of all, it's free.

Jeff Harding: That's right.

Kyle Case: Bring the family, and don't miss out.

Kyle Case: Our inspirational thought for the day, from the greatest philosopher of all time, in this, or any other galaxy, from Jedi Master, Yoda-

Jeff Harding: Yes.

Kyle Case: "Do, or do not, there is no try." Until next Thursday, stay active.

Jeff Harding: Bye, everyone.