Matters of the Heart

Matters of the Heart Whatever you do, give it your all..... go all out.  Let your heart get wrapped up in that action and share your essence, gifts and talents with others.  You'd be surprised what a difference you can make! The art of giving. Give freely, give often.  Whether it's a smile, a helping hand or a spot at the gym, help someone out. You can do more. Tap into your heart - you can do way more than you think you can.  We don't often put ourselves to the test, and only get a fraction of our potential in return.  Set a new goal today, and open your heart to possibilities. Who needs fame? It is in our humblest hours that we make our greatest contributions.  Consistently do good things for those around you and lift them to new heights.  Create new leaders. Wear your heart on your sleeve. Life is precious.... let others know where they stand with you.  Be...
Read More

Trick your heart with this cardio move

Trick your heart with this cardio move I was doing my cardio on the Precor Elliptical earlier, totally vibin on my music.  I was pedaling backwards to warm up and decided to amp up my workout with one simple move.  I had a fantastic workout & really got my heart rate up.  Sooo...... I thought I'd share this move with you.  The move?  Intervals! Here's what you want to do:  get warmed up for about 3-5 minutes, and get a steady pace going.  Slide into a challenging incline and resistance level.  Remain constant with your incline level and increase your resistance level every 60 seconds, 5 times.  Here's an example: Circuit 1       Incline Level 10            Resistance   6, 7, 8, 9, 10 Circuit 2        Level 11                                                 7, 8, 9, 10. 11 Circuit 3        Level 12                                                 8,...
Read More

5 Tips for a Healthier Heart

5 Tips for a healthier Heart February:  American Heart Month Tip 1:  Give up smoking!  I know, it's a tough one.  It is one of the few alterable risk factors and a great way to improve your lifestyle.  Get some support, make a decision, and do it. Tip 2:  Walk more.  EVERYWHERE.  Take the stairs, park farther away, take a walk during your break - every step counts! Tip 3:  Eat less crap.  You heard me - clean up your meals and cut out the crap - the fast food, sweets, soda, etc.  You'll thank me when you make it to 75 :) Tip 4:  Get to the gym.  Strength training is a key factor in having a healthy heart.  Get in 2-4 good weight workouts per week. Tip 5:  Let it go.  That's right...  when your co-worker says or does something really stupid or you get caught off in traffic - let it go.  It isn't worth the stress you are putting on your heart! Fit...
Read More

Day 16: Cardio Moves

Day 16:  Cardio Moves People are always asking, 'what's the best cardio'?  The answer...... one that you like!  You are most likely to continue with something you like to do, over something you'll struggle to do, right?  Make it easy, make it fun...... get started! To get the most out of your cardio exercise, here are some concepts to get familiar with:  weight bearing vs non-weight bearing; impact vs non-impact. Rope jumping is pictured here, and is a very effective form of cardio exercise if you are able to perform impact exercise and are injury free.  It is weight bearing - you are standing, bearing your whole weight, and it is an impact excercise.  Let's break it down.......  Weight-bearing: all of your body weight is applied (loaded) Non weight-bearing: there isn't a load on the body - effective for people with joint pressure/injury, obesity Impact: is the strike force of the body - roping is low impact (1-2") and running is high (6"+) Non...
Read More

Day 15: Amp up your Cardio

Day 15:  Amp up your Cardio A loose definition of cardio is, 'continuous movement of the large muscles of the body with a constant supply of oxygen.' Let's cover the basics to make sure you are getting the most from your cardio session to achieve your weight loss and conditioning goals.  First up is frequency.  How many times are you getting in your cardio per week?  I hope your answer was 3-5!  That is the standard.  If you are a beginner, aim for 2-3 and work up to 4-5.  If you are experienced, make sure you are giving your body a break and not exceeding 5-6 sessions/wk. How long are these sessions?  Duration should be 20-40 minutes for the average person.  Again, a beginner level is 20-30 min, maybe even as few as 10 min if you aren't used to being on equipment.  Generally, the easiest form of cardio for most people is walking.  Even an 'out of shape' person should be able...
Read More
12