Tuesday, January 31, 2012

Healthy and Well (CARDIO exercise)

Healthy and well (cardio exercise)
How did your Cardio workout go yesterday?

Let’ review what a cardio workout is; Continuous movement that elevates your heart rate to a conditioning zone, A conditioning zone is a percentage of your maximum heart rate.  It is important to work in your conditioning zone so you can improve your fitness level. 
To determine your maximum heart rate take 220-you age.
Your conditioning zone is from 60-90% of that number.  To access your heart rate, find your pulse, it is easiest to find, just to the right or left of your trachea, midway down your neck. Feel the beat.  Take a six second count.  Count the beats, start with zero.  Take that number and add a zero. 
If this seems to complicated use a perceived excursion evaluation, this means to evaluate your excursion level, on a scale from 1-10.   Work at conditioning level between 6-9.  In either evaluation method, work at the 60% when you are just getting started, eventually your conditioning level will increase and you will be able to sustain higher levels of effort for longer periods of time.  
I like to keep it simple, if you feel like you are working; you are…if you feel like it is too easy, it is…Work harder.  If you feel like your heart is about to jump out of your chest…slow down!
In order for us to reach our training zones we need to pick activities we enjoy.  No matter how badly we want to get in shape if we have it in our heads it is too hard, or I don’t like it or don’t have time..Etc... We will not participate.  What activities do you like to do for cardio workouts? Please share your ideas.
One thing I like to do is jump on the mini tramp, to great music.

1 Corinthians 9:24  “Do you not know that those who run in a race all run, but one receives the prize?  Run in such a way that you may obtain it.”

Be fit and be blessed,


Monday, January 30, 2012

Healthy and Well (exercise)

Healthy and Well (exercise)
Week five; if you have been committed to trying to follow this program each day, by now it should be a habit.  According to behavioral science it take 21-28 days to formulate new habits.  If you have been lackadaisical so far, don’t worry just pick up now and keep on keeping on.  We still have time to help you establish new healthful habits.  (Please send feedback, if you are still with us and how you are doing)

1.     Spend time with God daily.  Open our Bibles, contemplate, pray, love and trust HIM.  (Mathew 6:33)
2.     Sleep 8-10 hours a day.  Sleep helps us think well, allowing us to trust GOD.
(Psalm 3:5)
3.     Rest in Stress.  Cast you cares upon Him for He cares for you.  Practice faith not fear each moment of each day. (1 Peter 5:7)
4.     Recreate; re-create.  Intentionally plan a little fun into everyday, enjoy the simple pleasure in life and its mundane tasks.

Now Exercise!!!

This week we want to work on our Cardio vascular exercise.  This means getting our heart rates up for a period of time that will condition our hearts.  Examples are; walking, bicycling, swimming, dancing, and cross-country skiing.  The minimum cardio workout should be 20-30 minutes three to five times a week.  10, 000 steps a day is also a good minimum rule of thumb.

If you have been mainly sedentary, you will not be able to start with this minimal amount.  (I started jumping rope for one minute.)  It all counts, if you can only go one minute then do one minute and an hour later do it again.  Wherever you are, start there and work yourself up by 10% a week.    Keep on keeping on and you will be more fit in no time.

Hebrews 12:11  “ Exercise profitith the body a little, Godliness protifitith it in all things. (From my memory)
Hebrews 12:11  “Now no chastening for the present seemeth to be joyous, but grievous; nevertheless afterward it yeildeth the peaceable fruit of righteousness unto them which are exercised thereby. KJV

Be fit and be blessed,

Saturday, January 28, 2012

FIT BIT (Too stressed to try)

Fit Bit (too stressed to try)
Question; I told my best friend that I was going to try to loose weight, maybe join weight watchers.  She said, “don’t do it now you have too much going in your life, let things settle first.  You are too stressed already.  Don’t add one more thing”.  What do you think?

ANNswer:  I agree and disagree with your friend.
First, I agree, if you are stressed with time commitments and energy requirements, it is not good to add even one more thing with out purging a few others.

Secondly I disagree because when we focus on taking better care of our personal stuff, such as; our relationship with God, our sleep, diet, exercise, finances, etc.…We can handle our daily stressors better.

My suggestion is to combat your present stress with FAITH.  Make sure you are focusing on trusting and loving God.  Accompany this is internal shift of Faith with an external plan to take better care of His temple (your body).  Weekly weigh-ins and extra time commitments may not be what you need right now.  Trusting, loving God and taking care of your physical body is always a good idea.  Prioritize your days so you can fit these two essentials in.  Faith and Fitness help each of us handle life stresses. 

Romans 5:3  “We can rejoice too when we run into problems and trials, for we know that they help us develop endurance.”

Be fit and be blessed,


On a personal note; my sister has used Weight Watchers and has lost and kept off about 70 pounds.  She seems to be doing very well on their program.  I personally follow my Fitness Quest and that helps me and many of my clients stay balanced.   

Feel free to contact me personally.  (This invitation extends to all reading this Fit Bit)  I have included the Fitness Quest chart as an attachment.

Friday, January 27, 2012

Healthy and well recreation-5

Healthy and Well 2012 (recreation5)
This week we are focusing on enjoying our lives;

John 10:10  “ The thief does not come except comes to steal, and to kill and to destroy, I have come that they may have life and that they may have it more abundantly.”

            God, Sleep, Rest
2.     Recognize recreation helps us re-create our attitudes. (Make a list of fun activities.)
3.     Only participate in healthful forms of fun.
4.     Lear to enjoy the mundane task in life.
5.     Carve out time to have fun everyday.
Now one more:

BIG FUN!!!  It being a Friday, many of us are off work.  Plan some BIG FUN! 
Go to a movie, out for dinner, sledding, skiing ect…

If we do not plan our BIG FUN it won’t happen.  I try to include having fun with others in the BIG FUN.  Having fun with others helps us bond.  We need each other.

Ecclesiastes 4:12  “Though one may be overpowered by another, two can withstand him.  And a three fold cord is not quickly broken.”

6.     Plan some BIG FUN.   Let it be with at least one other person.

We are building our foundations in Christ.  With Him all things are possible.  Next week we start working on our physical bodies too.  With His peace inside we can conquer our outside.  (Faith vs., flesh)

Be fit and be blessed and have a wonderful weekend!!


 Healthy and Well 2012 (re-create4)


The theme of this week is enjoying our life. 

Today and each day do something intentionally to have a little fun.  Carve out an hour for yourself!  Yes, an hour!!!  If an hour is too much time, start with 20 minutes.  Maybe you are so busy and focused on others you have to start with 5 minutes.  Today carve out time to have a break of fun.

I enjoy exercise.  It is my carved out time for fun.  I make my exercise fun.  I ski with my dogs; I play music while I ride the bike, or watch a good show.  Sometimes I carve out time for a half hour show on TV.   I need to make a plan for fun to make it happen.  What about you?  Are you planning a little fun for today?

John 10:10  “ The thief cometh not, but for to steal, kill, and to destroy; I am come that they may have life, and that they might have it more abundantly.”

Be fit and be blessed,