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Exercise Intensity

Are you a hard-core exerciser?

With various types of exercises, class formats, and philosophies we have so many options on how hard we decide to work out. If you exercise at the top of your maximum heart rate range it's important not to push beyond your limits, but still keep your heart rate up. Working-out 2-3 times per week at your heart rate maximum is all it takes to increase endurance.

Doing my homework the other night, I attended a core boot camp class. Keep in mind every boot camp class is a bit different - it was totally my hard-core style and met the needs of every participant.

What's your preferred intensity - do you push it to the limits?

rpe-rate-of-perceived-exertion-chart
 

The Dog Ate My Homework!

"I don't have time to exercise" is the grownup version of "The dog ate my homework!"

It is true that we need to make time to exercise, but there are days in our lives that we don't feel we have enough hours OR energy in a day. On these days it's most important to stop the world from spinning for just 10 minutes to walk, run, or do something that gets the heart pumping.

If for no other reason, exercise helps us sleep better and feel less fatigued.

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Prove It!

There are different reasons to exercise, for some people, THE ONLY REASON is proving themselves they can do it!

Work hard, be purposeful, and safe!

prove it to myself

 

Magazine Picks

Ever wonder which magazines offer solid advice on women's health and fitness AND whether to follow the advice?

I do! Women are conflicted with these types of questions EVERY TIME we walk by a magazine stand or open our mailbox to the newest issue we subscribe to. The magazines that I receive are outlined below, along with my opinion of the validity of its content:

  1. Clean Eating magazine is highly recommended as an excellent resource for anyone learning how to clean up their diet and make healthy food choices.

  2. Runner's World is a fabulous resource for runners of all levels. Every issue offers solid advice on running technique, shoes, and apparel.

  3. Fitness Magazine offers some pretty good advice on exercise and food suggestions. What I like about the information in this magazine are the quality of exercise suggestions and detailed information on how to accomplish each move. I believe the recipes and food suggestions aim toward overall healthy living, but do not offer long-term advice in any one area.

  4. Health magazine offers some good advice on how to look and feel pretty with respect to beauty tips and skin care. The rest of the information is based on fad diet and fitness trends that will, most likely, NOT meet your expectations because the advice cannot be followed long-term. I'm certain each issue is a bit different and mileage may vary.

  5. Family Circle is geared toward families, entertaining, decorating, fashion, and recipes. The recipes vary, but seem to consistently concentrate on healthy foods and recipes.

  6. Women's Health offers some good recipes, but anyone avoiding sugar should be wary, relationship, and skin care information. Not much substance for exercise.


If I had to pick just one magazine to read . . . it would be a professional magazine that isn't even on the stand!! But my top consumer mag picks are Clean Eating and Runner's World as specified above.

Whether or not to follow the advice in a magazine is something we have to sort out individually. The most important thing to remember about following the advice in a magazine or any other publication is whether or not you can follow it long-term?

Additionally, be aware of your goals - if you're looking for a QUICK FIX on losing weight, look no further because THERE ISN'T ONE! Weight loss and living a healthy lifestyle take long-term effort.

Lastly, if there's ever a question about an exercise or proper technique be sure to get help from an exercise professional beforehand, rather than attempting it and ending up pulling a muscle or suffering from long-term pain and discomfort.

What are your favorite health and fitness magazines and Why?
 

Summer Story

My story this summer has been crazy, hectic, and a bit off kilter. While I love having both my kids at home during summer break, it has been really hard to keep myself sane and on-track.

As most parents can relate, my food intake has been more centered around the kids than keeping my body properly fueled and burning strong. While I work with many lovely women each week, my personal workouts have suffered as a result of mommyhood.

Don't get me wrong, this summer has also been productive as I was able to put together upcoming Core Boot Camp classes in my community and website www.fitgirltraining.com. These are HUGE accomplishments!! While I'm super excited about all that is in store, I'm comforted by getting back into my own routine of eating healthfully, heavy lifting, and having a little sanity during the day.

What's your summer story?

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Plant Love

 

Walk

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Women Rock MN

Women Rock Minnesota is coming up August 31 sponsored by the Team Ortho Foundation.

Participants can run a 5K, 10K, or half marathon. Men of Rock Minnesota will be handing out sterling silver, ruby and diamond finisher's pendants at the end of the race (even champagne).

While general registration has closed, half marathon charitable entries are still available: Women Rock Minnesota



Participated in this race? I'd love to hear about your experience. Have a great day!
 

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Get Out!

Get out. Whether it's 20 minutes or 2 hours. It Matters! Get out. Whether it's 20 minutes or 2 hours. It Matters!