Tag: heart rate

Posted on in activity, Fitness, Food, fueling activity, personal growth

My FAT LOSS journey without dieting!

Are you tired of getting weaker and fatter?

I was in 2006.

I said yes to becoming a fitness instructor while looking and feeling like this ⬇️

One year later (2007) I looked like this ⬇️

Two years later (2008) I looked like this ⬇️

Four years later started my own fitness business 2012

2022-Present

I never dieted!  I simply started out by exercising (and getting paid) and then when I saw my belly had lost ZERO I knew it was my eating habits (I had insulin resistance).

So I simply changed my eating habits by learning to eat LOW GLYCEMIC carbohydrates and eventually reversed my insulin resistance.

At one point life fell completely apart and while I did gain some weight, I knew exactly how to reverse it WITHOUT DIETING!

The ENTIRE TIME from 2006 – Present…I average 1800-2600 calories on a very regular basis!

Now I teach ladies how to reverse INSULIN RESISTANCE and take a HEALTH FIRST APPROACH to optimal health and fitness!

These ladies are coming out of this group feeling so CONFIDENT and strong that nothing stops them and their life is completely changed!

If you want to be a part of this…CLICK HERE and please message me with questions.

I am changing the world one lady at a time and I have a goal of over 1000 ladies this year!

These ladies will change their families and we will create a healthier community!

I’ve already made sure that health and fitness is a part of my son’s life!

Posted on in Fitness

Why do I love winter this year?

I have no immediate answer! I don’t hate winter but for the past five years at least, I’ve really struggled with being cold!

Then late last year I came across low heart rate training and before I knew it, I was getting an average of 300 minutes a week!

I feel so good after each session that I continue to look forward to the next one.

There’s something about feeling so good after a workout with zero soreness yet you know you’re to toning up, getting stronger and losing inches without a struggle!

I’ve been riding my cycle on a trainer indoors and getting out to hike regularly at local parks. This is the most I’ve exercised in winter time ever!

I think it’s important first, to know you need the movement and then second to find something that you thoroughly enjoy! Then get at it and keep your heart rate aerobic and go long!

Posted on in Fitness

Different Stats While Walking

I’ve noticed that a leisure walk (a speed that allows you to gander at scenery while walking) on a flat level surface such as paved trails allows you to walk faster with a slower HR (heart rate) because it doesn’t “require” a lot of muscle engagement.

But in the same scenario, as I practice more core engagement I notice the HR is higher and it’s not as easy to gander at scenery. A leisure walk doesn’t necessarily require so much engagement. It all depends on the purpose of the walk.

It’s very similar on a hiking trail with hills, steps, twists and turns. Except, you really must engage proper musculature lest you end up over using dominant musculature that is already an issue. Therefore, I slow it down if I am wanting to spend more time looking at scenery.

I don’t always need to slow it down though. Many times the idea of hiking for exercise while mentally working on muscle engagement is still fabulous while nature surrounds you. If something interesting comes up, I slow down to enjoy.

Today I practiced this at Bertrand Park. I’ve not been there in many years and they have a separate tail for walkers to remain free of the skiers.

The first round (about one mile) I took my time. Gandered around a bit while walking slower. But because of the uneven snow it was a must to be aware of my muscle engagement, I was beginning to feel my lateral right hip muscles turning on a little too much and when that happens they lock up for a couple days and I must work at releasing them.

But the second time around I chose to focus on much more muscle engagement and speed AND keeping my mouth closed and breathing through my nose only. That worked until I got to the steps up a large hill. Then I had to mouth breathe a bit.

It was quite exhilarating. I always feels so good after being outside. Today it about 16 degrees! But the sun was shining!

Second one mile walk at Bertrand
First one mile walk at Bertrand.

Posted on in Fitness

Inflammation

While food is a serious issue…
I propose also, that we’ve become a society of “gotta have it NOW!”

Inflammation is caused by a whole lot of things! We’ve had millions of unemployed lately yet consumer spending is up 20%!!

That says a lot about our nature.

Gotta have it now even tho we’re not working.

Not many understand delayed gratification anymore.

DID you know that working out causes inflammation?

It’s supposed to!

BUT we’re supposed to know how to turn it off after the workout.

Many do NOT turn it off.

They choose to continue indulging in processed foods OR they don’t even eat after a training and THAT causes inflammation to remain in the body!

Believe it or not, higher intensity workouts require some carbohydrate after to help lower cortisol and tame inflammation.

➡️ This is why I am switching to low intensity training and increasing maximum aerobic function.

At this point, we ALL need better aerobic 🫁 function!!

The ill health of our country isn’t a carb problem, it’s a processed 🍩 food problem and too much STRESS (inflammation).

Learn to manage that stress appropriately.

We need stress, just like we need cholesterol and we need carbs

But it’s supposed to be managed.

Get walking daily, don’t stress over your diet,

instead just start ADDING veggies and protein!

You’ll feel better in 1-2 weeks!

Posted on in Fitness

Benefits of MAF

MAF (maximum aerobic function) also known as training slow twitch muscle fibers (type 1 muscle fiber). Women have more slow twitch muscle fibers. Primarily aerobic (oxygen) use which in turn uses body fat for fuel).

1. Better functional movement economy (less muscle imbalance).

2. One can move faster at lower heart rate.

3. Increased use of body fat for fuel all day long.

4. Recovery is quicker.

5. Reduction or elimination of cortisol (inflammation) in the body.

6. Stable blood sugar levels and glycogen depletion.

7. Endurance. Body has energy longer period of the day.