Heart rate zones

I’m not a huge heart rate training fan, but since it’s February (heart health month) I thought it was the perfect time to dive into some facts about heart rate training.

You’ve probably seen the charts for finding your target heart rate either online or on cardio machines.

FACT: Most charts are oversimplified and don’t take into account your fitness level. With some (fairly) simple math, you can figure out the right zones for you.

NO WORRIES: I have a real-life sample below! This is easier than it looks.

You just need two things:

1. A calculator and

2. To know your resting heart rate (which is your pulse before getting out of bed in

the morning). If you use an activity tracker you probably already know this.

First: Calculate your maximum heart rate (MHR) with this formula:

220 - your age = maximum heart rate (MHR)

Second: Calculate your heart rate reserve by subtracting your resting heart rate from your max heart rate (MHR above):

MHR - resting heart rate = HRR (heart rate reserve)

Then, simply multiply your HRR by your target zones ... and add your resting heart rate number back in.

(HRR x target zone percentage) + resting heart rate = target heart rate

TIP: The American Heart Association recommends a target heart rate of:

● Moderate intensity: 50% to 70%

● Vigorous intensity: 70% to about 85%

So ... let’s say you are 40 years old and your resting heart rate is 65. Here is how you’d calculate your zones:

220 - 40 (age) = 180 (or, MHR)

180 - 65 (resting heart rate) = 115 (HRR)

For moderate intensity (50% to 70%): (115 x .50) + 65 = 122

(115 x .70) + 65 = 145

For vigorous intensity (70% to 85%) (115 x .70) + 65 = 145

(115 x .85) + 65 = 163

Some meds (like certain blood pressure drugs) can interfere with your heart rate, so it’s a good idea to talk to your doctor before kicking up your intensity, especially if you have any heart disease risk factors, or are over 45 (for men) or 55 (for women).

Do you pay attention to your heart rate during your workouts??

6 ways to sabotage your progress this holiday season..

I hope your week is off to a great start!

It’s a special time of year ... with celebrations, traditions, and festivities galore.

Which is awesome.

BUT ... there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays.

They can set you back in a BIG WAY from reaching your goals.

I put together a list of the 6 common ways we sabotage our progress over the holidays.

When you are aware of these things, it’s so much easier to avoid them.

Top 6 Ways to Sabotage Your Progress Over the Holidays: ⬇️⬇️⬇️

1. Not eating all day before a party.

On the surface, eating lightly all day when you know you’re going to overindulge later can seem like you’re doing something good...

But it actually can backfire, leaving you to eat and drink even MORE than you expected because you are so hungry.

A better bet: Eat healthy, slightly smaller meals before you head out … and then enjoy your favorites in moderation!

2. Overdoing fancy seasonal coffeehouse drinks.

Even if you’ve seen these numbers before, they bear another look. Talk about empty calories and a roller-coaster ride for your blood sugar levels.

Peppermint Hot Chocolate: 12 oz (350 ml) has 330 calories & 41 grams of sugar

Caramel Brulee Latte – 12 oz (350 ml) has 310 calories & 36 grams of sugar

Eggnog Frappuccino – 16 oz (475 ml) has 410 calories & 60 grams of sugar

3. Eating it just “because it’s there.”

Your once-a-year indulgence in your Nana’s famous gingerbread – so worth it!

The store-bought cookies someone bought at the last minute to bring to the holiday party? Not so much. They’ll just leave you feeling tired and sorry you ate them.

4. Drinking too much.

There are a lot of reasons to be intentional about your alcohol intake. It can interfere with your sleep and make you dehydrated ... plus it also contains a lot of empty calories.

But here’s something you might not realize: It can lower your inhibitions, which means you might be more likely to snack on foods you’d normally avoid!

5. Letting your exercise routine slide.

One of the things we’ve learned over the past 2 years is that being fit is a huge part of being healthy – it can keep your immune system strong and in shape.

Yes, this season can be hectic … but do your best to squeeze in at least a quick workout most days of the week. Not just for your results, but for your mind and overall health.

6. Not getting enough sleep. Making time for sleep is SO WORTH IT. You’ll have more energy to tackle the holidays … plus it will even help keep your metabolism revved and appetite in check.

Remember, it’s all about MODERATION.

Having a plan in place is SO IMPORTANT not only during the holidays ... but all year long.

It gets rid of the guesswork while keeping you moving forward.

Your checklist to get back on track!

How are YOU doing on your goals? If you’re struggling or they are a distant memory, I have 6 solid tips for you In this post.

And … if you’re on-track, these tips will help snowball your efforts.

Tip 1. Go on a positivity diet! Read inspirational books … watch motivational videos … and interact with people who motivate you forward toward your goals – which can include curating your social media feed with people who make you feel more POSITIVE about life ... not plant seeds of fear and negativity. 

Tip 2. Surround yourself with like-minded people. This can be in Facebook groups or online forums, or at the studio!

If you’re not part of my Facebook community, you can join it by responding to this post with “Transformation”

Plugging into a community and feeling connected and supported is a HUGE advantage in getting back on-track and staying accountable. 

Tip 3. This one sounds counterintuitive, but if you are coming out of a slump or layoff, thank it!

This is because the slump likely gave you two important pieces of info: 

First, it might have highlighted something that wasn’t working for you. Why did the slump happen in the first place? 

Now you know what led to it – you have powerful data that can help you change things up!

And second, that slump also helped you realize how important it actually is to you to stay on-track, which can add real fuel to your fire.

Tip 4. Raise your energy level.

This applies to both your mind and your body. I’m talking about simple actions like going for a walk, getting some fresh air, reading some inspiring quotes, or listening to a motivational audio.

The idea is to bring some fresh and positive energy into your day, every day! Being intentional about this and seeking out that positive energy can be a game-changer. 

5. Shake up your routine. Most of us like a little novelty in our lives – doing the same old, same old all the time doesn’t feel super exciting. It can make you feel like you’re in a rut.

If this sounds like you, try something new!

This new thing doesn’t have to be elaborate. It can be something simple like jogging between every other telephone pole during your walk, or buying an exotic fresh fruit at the grocery store. 

Just do something a little different, because it can reignite the fun factor.

6. Consider hiring a coach/mentor There’s nothing like getting a fresh perspective to help you refine, refocus, and refuel your motivation toward your goal! 

A coach can save you valuable time and effort, and also help you find options when roadblocks inevitably pop up along the way. This can be huge!

BONUS TIP: Track your progress! TRACK YOUR PROGRESS! Not every day, maybe not even every week, but for sure every two weeks, which is what I do with all my clients. Give us just enough time to put adjustments to work and allow you to get into a rhythm before making mana or changes or giving up and completely throwing in the towel. The consistent assessment will help with quick wins and build momentum 🔑

I hope these tips help get you psyched to double down on your 2021 goals. There’s still plenty of time to make them a reality.

5 grocery hacks to save you money 🔑

OK … so I’m going to skip the obvious tips, like making a list, shopping the perimeter of the store, and eating before you go grocery shopping so you don’t buy a bunch of extra stuff because you’re hungry.

Hack #1 has to do with something you can do before you hit the store – or even finalize your list. 

It’s to open up your cupboards and fridge and check to see what you have on-hand … and also toss anything in your fridge that’s questionable. You already know you’re not going to eat it, and it’s just taking up valuable space, so get rid of it now.

Knowing what you already have is a big part of knowing what you need. It helps you be more intentional in your choices at the store and in the long run, helps you avoid waste.

It also can help you plan your meals so you can actually USE what you already have!

Hack #2 … use a smaller cart if at all possible. Again, it’s all about that valuable space. This can help you avoid making impulse purchases because there’s less room in the cart.

Plus, this helps you keep track of what you’ve already bought. Do you see a colorful array of healthy foods, or is your cart packed with boxes and bags?

Hack #3 … Remember the food you tossed from your fridge? Did it include any veggies or other produce you didn’t get around to using before it went bad?

When you’re shopping for produce, you might actually think you’re going to use that giant container of kale … and you probably have great intentions for it … but will you REALLY use it? 

This hack is to buy only what you really need, vs. what you aspire to need. So if you always have leftover produce, buy the smaller bag or buy fewer of whatever item it is.

 Hack #4 … This one is about being an informed buyer. Don’t look at the end caps of the aisles. Just motor on by them. That’s where the most tempting sales items are located, like potato chips, snack foods, and processed foods. 

You don’t need them! Plus, they probably aren’t in line with your fitness or wellness goals.

Also, continuing this hack, when you are shopping the aisles, keep in mind that you are being marketed to every minute you are in the store! The items they WANT you to buy are on the center shelves, at your eye-level. 

You usually can find less expensive and often healthier options on the shelves above and below your eye-level.

And finally, Hack #5. This one might be the most effective way ever to stick to your list!

It’s to pay for your groceries with CASH.

Not your debit card or a check. Plain, old-fashioned CASH. 

Paying with cash automatically sets a limit on how much you can buy because you can only spend the amount you have on-hand.

This can help you set priorities for which items you choose. All those impulse buys and extras add up fast.

Plus, there’s something more palpable about actually forking over your hard-earned cash than simply swiping your debit card! It seems more real.

I hope these hacks help streamline your grocery trip and help you reach your goals!

A look into 5 major factors (you control) that play role in how fast or slow your metabolism is…

Here’s a fast look at 5 major factors that YOU control that play a role in how fast or how slow your metabolism is:

FOOD CHOICES – Eating a balanced, whole-foods-based diet with enough protein and fiber can help boost your metabolism and keep you feeling full. Drinking 8-10 glasses of water a day will also make a big impact!

EXERCISE – Nearly all workouts can help you burn more calories, but strength training and high-intensity interval training workouts can give you some bonus burn after your workout is over.

STRESS – When you are stressed, it can affect your body’s hormones, which can in turn make your body burn fewer calories (and store fat).

SLEEP – Not getting enough sleep also affects your hormones. You can end up feeling extra hungry AND burn fewer calories (this is why I talk about sleep so much!).

OTHER ACTIVITY – This is a secret weapon for metabolism! Basically, the more active you are OUTSIDE your workouts, the more calories you burn all day. It can add up fast.

Here’s the best thing that no one talks about when it comes to those 5 components: when you get them working together, not only does your metabolism rev up … but you also FEEL GREAT.

You’ll feel more energized, lighter on your feet, and you might even start to hear people comment on your healthy “glow!”

Lots more to come in the coming weeks. We’ll dive in deeper with actionable advice and pro tips to help you fire your metabolism up and keep it there!

Foods That Boost Your Metabolism:

Protein-rich foods: Eating foods high in protein (meat, eggs, fish, legumes, tofu, etc.) rev up your metabolism because it takes your body more energy to digest them.

This is called the thermic effect of food – different foods require more energy than others.

Fun fact: Protein can boost your metabolism by 15% to 30%, carbs can boost it 5% to 10%, and fats between 0% to 3%.

A bonus with protein is that if you’re losing weight, it helps you hold onto more of your muscle, which also can help you keep your metabolism humming along.

Legumes: On top of containing plenty of plant-based protein, legumes (lentils, black beans, kidney beans, etc.) also contain resistant starch. That’s a form of fiber your body can’t digest.

Resistant starch can help improve your metabolism because it helps stabilize blood sugar and improve insulin sensitivity, both of which are key in fat storage.

Coffee and tea: The amount of caffeine in an average cup of coffee (around 100 mg) appears to boost your metabolism by up to 11% for up to 2 hours.

Also, studies suggest the antioxidants and catechins in green tea (especially green tea extract) appear to rev up your metabolism by 3% to 4% (and as much as 8%), over the course of a 24-hour period.

Ginger: One study found that adding a heaping teaspoon (2 grams) of ginger powder to hot water and drinking it after breakfast raised metabolism – people burned about 43 extra calories AND they didn’t feel as hungry for the next three hours.

Apple Cider Vinegar: In mice studies, apple cider vinegar was found to promote the production of an enzyme called AMPK, which lowers the rate of fat storage and boosts the rate of fat burning.

(Tip: try combining ginger and 1-2 tbsp of organic unfiltered apple cider vinegar in hot water for a refreshing morning drink.)

Water: Drinking 2 cups of cold water temporarily boosts your metabolism by as much 30% for up to 40 minutes after you drink it. Much of the increase has to do with how hard your body works to warm up the water.

Chili peppers: Add some red pepper to your dinner to fire up your metabolism! Many studies have investigated supplements containing capsaicinoids, which is the component that gives chili peppers their “heat.”

You can get some of the same benefits from food by adding the spicy peppers to your recipes. Yum! Throw them into some chili with black beans and ground turkey for a 1-2-3 metabolic punch.

It’s important to know that none of these foods will suddenly make your body burn hundreds of extra calories a day ... but it’s pretty surprising how quickly layering in small, consistent changes can rev your daily burn!