Blog Archives
Heart Rate Monitors
Find your heart rate:
Heart Rate Range
- 1
Subtract your age from 220. (Example for a 28-year-old: 220 – 28 = 192.)
- 2
Multiply the result by 0.55 to determine 55 percent of your estimated maximum heart rate. (For a 28-year-old: 192 x 0.55 = 105.6, or approximately 106 beats per minute.) This is the low end of your training range, or the slowest your heart should beat when you exercise.
- 3
Multiply the result from step 1 by 0.90 to calculate 90 percent of your estimated maximum heart rate. (For a 28-year-old: 192 x 0.90 = 172.8, or approximately 173 beats per minute.) This is the high end of your training range, or the fastest that your heart should beat when you exercise.
- 4
Use your answers from steps 2 and 3 to determine your training heart rate range. (A 28-year-old’s training range is 106 to 173 beats per minute.)
http://www.consumersearch.com/heart-rate-monitors/how-to-buy-a-heart-rate-monitor
Virtual training Stardate 7.28.2011
Feeling good?
Today has squats written all over it.
- 20 regular squats
- 5 push ups
- 25 sit ups
- 25 regular squats
- 10 push ups
- 20 bicycle sit ups (10 each leg)
- 20 regular squats
- 10 push ups
- 25 sit ups
- 30 walking lunges (15 each leg)
- It would be lovely if a 2+ mile walk or jog accompanied this.
Let’s talk about the virtues of a spinning class.
You will need 4 days of cardiovascular training for the rest of your days. See soon to be posted Components of Health entry or you are already privvy to this information from your Younger Next Year book.
Take the hassle out of even having to think about your cardiovascular days and hit a spin class. If you have joint problems cycling is probably going to work for you. I can attest that the 5:45 am spin at LA Fitness in St Petersburg is a phenomenonal class. That gym is brand spanking new and also has a pool, which is nice.
Spin will have you sweating, but you can go at your own pace. Dip a toe in so to speak.
So get ready to take a spin class next week. There are also places that just do spin without the whole gym deal. If that flips your trigger. We will be doing some weight training twice a week so you may want a gym membership if you don’t have one currently. Also, when there are rainy days like yesterday you always have a plan B.
Wear comfortable gym clothing. Make sure the girls are harnessed in well; gym shoes are fine for now. Bring a towel (really you will need it) and two water bottles or one really big one.
The instructor will take care of the rest. Be ready to spin twice next week! Here’s a little something for the girls. It will inspire you to spin….
Go Lancette!
Here’s the link for yesterday’s Ali McGraw Yoga DVD….
Ali MacGraw – Yoga Mind & Body
Ali MacGraw, Erich…
Best Price $5.75
or Buy New $24.49
Training Stardate 7.27.2011
Get up! Get moving!
Today you are turning on your Runkeeper app or your GPS; Grab a mutt if you have one and let’s boogie! Tell me what your time, mileage and thoughts were.
It’s raining here in Land O Lakes, so my plan B, much to the chagrin of my mutts is a yoga video. I have a light day today so I am going to try and fit in a ride if it quits raining or hit the gym later.
Here’s your first smoothie recipe:
Blue Smoothie Recipe:
1/2 cup water
1/2 cup yogurt
1 scoop vanilla or plain protein powder
1 tablespoon Benefiber
1 cup or bunch of organic baby spinach
1 cup of frozen Blueberries
Sweetner if you need it. You won’t.
Make double and stick one in the freezer for Thursday. We are making an almond one tomorrow.
Tomorrow ingredients needed :
*Chocolate protein powder
*Almond butter (get it at Sam’s for a fraction of the price at the grocery)
*Almond milk
Daily Training Starter Kit
I really want to use that Personal Training Certification that I earned. If you would like to train with me, check in here.
I will be adding daily work outs with links to equipment, how to videos and pages. General intel. If you like I will send you a daily email if that would work better for you. Via email we can address your challenges and share tips, without the world seeing. If you are more the open book type, post comments below.
Before we get started, there are some tools you will need. Yellow is for boys, pink for girls. Here’s the first:
Chris Crowley, Hen…
Best Price $1.97
or Buy New $7.44
Chris Crowley, Hen…
Best Price $3.41
or Buy New $7.59
I LOVE, LOVE, LUUUVV this book. Buy it in audio or visual or kindle, but buy it. It’s the foundation for our work. I started an affiliate list on amazon.com, so most of the stuff will be amazon sourced. Feel free to ebay, whatever, but this book is crucial. If technology does what it says, you should be able to click on this picture and it will take you right to it. I would suggest if you are any bit the shopper to do Amazon Prime as well.
Here’s the link for my new handy dandy blender. You can buy extra take away mugs with this (fun colors too!) so you can make up all your protein smoothies at once, freeze them, then take them to work with you for a great lunch or mid day snack. Recipes later on…
Oster BLSTPB-WPK My Blend 250-Watt B…
Oster
Best Price $18.99
or Buy New $29.50
Oster BLSTAV-GN My Blend 20-Ounce Sp…
Oster
Best Price $12.88
or Buy New $12.88
Tomorrow will be the blueberry smoothie recipe. Here’s what you will need:
- Organic baby spinach
- Greek yogurt
- Frozen Blueberries
- Unflavored or Vanilla Protein Powder (OOOH! I have a link for that too!)
- Agave Nectar/Honey/Stevia. Your choice. Stevia doesn’t have calories
- Benefiber (they have little crystal light like packages now or buy the big one)
http://www.hammernutrition.com/products/hammer-whey-protein.whey.html?navcat=recovery
If you have a smart phone, down load the following apps:
- Calorie Counter = which syncs with http://www.fatsecret.com
- Instant heart rate monitor
- Runkeeper
- After you download the app, go to earndit.com and link up your runkeeper.com to earn points for any GPS activity that you do. Your runkeeper app automatically sends your points to earndit.com and you get prizes!
- Squats
- If you travel a lot, you may want Cross Fit Travel.
If you have questions if these apps are the right ones as you shop for them, ask me.
Get reading. Tomorrow you are going for a walk. You are going to turn your GPS and Runkeeper or whatever tracking you have and you are going to walk. If you are just getting back, do as much as you can. Report to me what you were able to do. Let’s train!
Debbie Forbes, LMT
Massage Therapy is a very specialized service. You are special and uniquely you! My Massage Background is varied and I’ve been to Hawaii, the Bahamas and all over the continental United States studying various forms and modalities. I like to say I have many different techniques in my “Doctor’s Bag”. I was licensed by the state of Florida in 1993 (MA16310). I am also a certified personal trainer.
In each massage session with me you will receive a therapy session for who you are today. We may use deep tissue, Lomi Lomi and neuromuscular techniques. Perhaps on another visit there may be some Thai Yoga Massage thrown in for good measure. The most important part is that you feel vibrant and ready to take on the world when you leave my cocoon.
Price List
60 minute Massage Session: $65
90 minute Massage Session $95
If you really use your body, athletically or because of lifestyle, you know regular massage sessions will keep you moving and grooving! To that end, special pricing is available.
Series Pricing:
Three 60 minute massages: $175 ($58.30 each)
Three 90 minute massages: $260 ($86.60 each)
Series expire after One year.
Home Visits:
$95 for the first hour, $60 each following hour.
Purchase a gift certificate for a loved one, friend or family member by contacting me and I will send the gift certificate to them and an invoice to you. Easy Peasy!
Debbie Forbes, LMT 