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How a Heart Rate Monitor Can Help You Burn the Right Calories!

Ok, I'm exercising, counting calories and burning calories, but the weight is still not dropping away fast enough. Is this you? Or have you heard this talk around the water cooler before? Well, let's take a look at the basics first and then tackle the reason's why that weight is not dropping off like you hoped it would.

We call devices that measure heart rate “heart-rate monitors,” but you could also call them “fat-burning monitors” since monitoring your pulse rate during exercise is the best way to promote fat-burning both during and after your workout.

But some people can use heart-rate monitors improperly — to push themselves even harder, which can actually cause fat storage. And others are still focused on a “calories-in, calories out” approach, which has proven ineffective as reflected in the high rates of people who are overweight, which really means they are overfat. The body is a quirky thing that most people do not understand. You see, it has a protective mode that it can drop into when it thinks it's going into "Starvation Mode". 

Some people think that merely by eating less and exercising more they will lose weight. And they are Correct!!  f you do nothing but take the advice found in that phrase, you will lose weight. Unfortunately, some people take that advice to an extreme and suffer some unforeseen consequences. Your body enters what is commonly referred to as "starvation mode" when you don't eat enough which can cause slower than expected weight loss and plateaus. For the short of it, if your body thinks that the food supply is starting to be scarce then what it is used to digesting it will, by it's makeup, begin to store fat and sugar (glucose) which it uses to make energy.  This is a topic for another post in the future, and its an interesting one.

Our weight-conscious society has taught us to focus on the wrong problem: what the scale says. Most people really don’t want to lose weight — they want to reduce body fat because too much makes us bigger and less healthy.

There was a time you could almost tell by looking at a person’s slim appearance that they exercised regularly. That’s all changed. We are now in the midst of an overfat epidemic that used to affect only sedentary people. Now it’s hitting even those who regularly work out. The result has been increased fat in the bodies of runners, walkers, triathletes and those spending untold hours in the gym or working outdoors. The problem has become so common that some are even calling it normal. It’s not.

This story is common. Despite burning a lot of calories during a hard workout, many still can’t get rid of their excess body fat. While too much-stored fat takes up more space, increasing our waist, and, our clothing sizes. In addition, increased body fat, especially around the belly, is associated with chronic inflammation. This may be an early manifestation of various diseases such as cancer, Alzheimer’s and heart disease, not to mention tendinitis, fasciitis, and other “itis” injuries. Burning off excess body fat goes beyond being slim — it’s a priority for optimal health and improved fitness, even helping competitive athletes get faster.

Calorie Catch:
The dilemma faced by millions who burn a lot of exercise calories but still have too much body fat is simple: people are burning the wrong calories. We don’t want to just burn calories. We want to burn fat calories. This requires training the metabolism to burn more fat and less sugar all day and night.

The human body has duel fuel sources — we burn both fat and sugar (glucose) for energy. The big question is how much of each do we use? This depends on each individual’s metabolism. Some people burn high amounts of fat, rely less on sugar, and are slim. Today, more people have impaired fat-burning, resulting in lower energy and higher body fat.

Don’t be fooled into thinking that a harder, high-heart-rate workout leads to a metabolism that burns more fat calories. This approach can burn more sugar and fewer fat calories. Instead, you want to train your metabolism to burn more fat 24 hours a day.

Causes of Reduced Fat-Burning
Fat-burning metabolism is influenced by key lifestyle factors — exercise, food, and stress.
Lower-intensity exercise can improve metabolism to burn more fat, increase energy and reduce fat storage. High-intensity exercise, however, can reduce fat-burning. A heart-rate monitor can help you find the optimal training intensity as discussed below.

Refined carbohydrates, including sugar, impair fat-burning. Healthy fats found in avocados, eggs, butter, coconut and olive oils, and meats can promote fat-burning. If you really want to burn off more body fat, eliminating sugar and other refined carbohydrates and eating healthy fats is important.

Excess stress can also impair fat-burning. In addition to high-intensity training, other forms of stress, such as chemical (diet) and mental (and emotional) can reduce fat-burning too. Managing stress levels, including your exercise program, is another key to fat-burning.
Just by reducing their workout intensity and dietary stress, most people can be burning more body fat in just a few hours.

How Heart Monitors Help
A heart-rate monitor is a basic biofeedback device. With correct use, it can help regulate physical stress during workouts to maintain an intensity that encourages more fat-burning. This can improve metabolism during the workout and for the next 24 hours or more, even while you sleep.

A heart monitor informs you when your workout intensity gets too high so you can slow down. You can monitor walking, running, cycling, group workouts or any exercise (except for strength training, which is usually high-intensity).

What heart rate is best for you? It varies with the individual’s level of both health and fitness. You can check first with your doctor for the right guidelines to check to see what rate you should be at before you start your training and to also make sure you in good enough shape to begin a rigorous training program.

A heart monitor can also help evaluate whether you are indeed on the right track. Why wait weeks or months only to find body fat has not changed much? A simple test can tell us. As we burn more body fat, aerobic muscle function improves and you will be able to walk, run, bike or otherwise go faster at the same heart rate. This is especially important for competitive athletes. This is called, developing Maximum Aerobic Function, or MAF. The MAF Test helps take the guesswork out of training.
If your body fat is too high, stop counting workout calories, slow down and burn fat, and use a heart monitor to ensure your success.  

 

 

Read more

Ok, I'm exercising, counting calories and burning calories, but the weight is still not dropping away fast enough. Is this you? Or have you heard this talk around the water cooler before? Well, let's take a look at the basics first and then tackle the reason's why that weight is not dropping off like you hoped it would.

We call devices that measure heart rate “heart-rate monitors,” but you could also call them “fat-burning monitors” since monitoring your pulse rate during exercise is the best way to promote fat-burning both during and after your workout.

But some people can use heart-rate monitors improperly — to push themselves even harder, which can actually cause fat storage. And others are still focused on a “calories-in, calories out” approach, which has proven ineffective as reflected in the high rates of people who are overweight, which really means they are overfat. The body is a quirky thing that most people do not understand. You see, it has a protective mode that it can drop into when it thinks it's going into "Starvation Mode". 

Some people think that merely by eating less and exercising more they will lose weight. And they are Correct!!  f you do nothing but take the advice found in that phrase, you will lose weight. Unfortunately, some people take that advice to an extreme and suffer some unforeseen consequences. Your body enters what is commonly referred to as "starvation mode" when you don't eat enough which can cause slower than expected weight loss and plateaus. For the short of it, if your body thinks that the food supply is starting to be scarce then what it is used to digesting it will, by it's makeup, begin to store fat and sugar (glucose) which it uses to make energy.  This is a topic for another post in the future, and its an interesting one.

Our weight-conscious society has taught us to focus on the wrong problem: what the scale says. Most people really don’t want to lose weight — they want to reduce body fat because too much makes us bigger and less healthy.

There was a time you could almost tell by looking at a person’s slim appearance that they exercised regularly. That’s all changed. We are now in the midst of an overfat epidemic that used to affect only sedentary people. Now it’s hitting even those who regularly work out. The result has been increased fat in the bodies of runners, walkers, triathletes and those spending untold hours in the gym or working outdoors. The problem has become so common that some are even calling it normal. It’s not.

This story is common. Despite burning a lot of calories during a hard workout, many still can’t get rid of their excess body fat. While too much-stored fat takes up more space, increasing our waist, and, our clothing sizes. In addition, increased body fat, especially around the belly, is associated with chronic inflammation. This may be an early manifestation of various diseases such as cancer, Alzheimer’s and heart disease, not to mention tendinitis, fasciitis, and other “itis” injuries. Burning off excess body fat goes beyond being slim — it’s a priority for optimal health and improved fitness, even helping competitive athletes get faster.

Calorie Catch:
The dilemma faced by millions who burn a lot of exercise calories but still have too much body fat is simple: people are burning the wrong calories. We don’t want to just burn calories. We want to burn fat calories. This requires training the metabolism to burn more fat and less sugar all day and night.

The human body has duel fuel sources — we burn both fat and sugar (glucose) for energy. The big question is how much of each do we use? This depends on each individual’s metabolism. Some people burn high amounts of fat, rely less on sugar, and are slim. Today, more people have impaired fat-burning, resulting in lower energy and higher body fat.

Don’t be fooled into thinking that a harder, high-heart-rate workout leads to a metabolism that burns more fat calories. This approach can burn more sugar and fewer fat calories. Instead, you want to train your metabolism to burn more fat 24 hours a day.

Causes of Reduced Fat-Burning
Fat-burning metabolism is influenced by key lifestyle factors — exercise, food, and stress.
Lower-intensity exercise can improve metabolism to burn more fat, increase energy and reduce fat storage. High-intensity exercise, however, can reduce fat-burning. A heart-rate monitor can help you find the optimal training intensity as discussed below.

Refined carbohydrates, including sugar, impair fat-burning. Healthy fats found in avocados, eggs, butter, coconut and olive oils, and meats can promote fat-burning. If you really want to burn off more body fat, eliminating sugar and other refined carbohydrates and eating healthy fats is important.

Excess stress can also impair fat-burning. In addition to high-intensity training, other forms of stress, such as chemical (diet) and mental (and emotional) can reduce fat-burning too. Managing stress levels, including your exercise program, is another key to fat-burning.
Just by reducing their workout intensity and dietary stress, most people can be burning more body fat in just a few hours.

How Heart Monitors Help
A heart-rate monitor is a basic biofeedback device. With correct use, it can help regulate physical stress during workouts to maintain an intensity that encourages more fat-burning. This can improve metabolism during the workout and for the next 24 hours or more, even while you sleep.

A heart monitor informs you when your workout intensity gets too high so you can slow down. You can monitor walking, running, cycling, group workouts or any exercise (except for strength training, which is usually high-intensity).

What heart rate is best for you? It varies with the individual’s level of both health and fitness. You can check first with your doctor for the right guidelines to check to see what rate you should be at before you start your training and to also make sure you in good enough shape to begin a rigorous training program.

A heart monitor can also help evaluate whether you are indeed on the right track. Why wait weeks or months only to find body fat has not changed much? A simple test can tell us. As we burn more body fat, aerobic muscle function improves and you will be able to walk, run, bike or otherwise go faster at the same heart rate. This is especially important for competitive athletes. This is called, developing Maximum Aerobic Function, or MAF. The MAF Test helps take the guesswork out of training.
If your body fat is too high, stop counting workout calories, slow down and burn fat, and use a heart monitor to ensure your success.  

 

 

Read more

Happy With Your Health Care Premiums? See How Walking Can Help Reduce Costs, Especially If You’re A Diabetic.

We’ve all heard over the past few years how walking can improve your life, help you get healthy and not only live a more active life but live longer as well. Now we have proof that this is, in fact, the truth and some health insurance companies are now saying that by participating in a “Walking Based Exercise” monitored by using a Pedometer and or activity watch to record your data you can actually help to lower the overall costs of health care premiums. See below excerpts from a paper that has been presented just this past March 31st. 2017 at the Society of Behavioral Medicine Annual Meeting in San Diego.

"Walking is one of the best types of 'medicine' we have to help prevent diabetes, or reduce its severity and potential complications—such as heart attack and stroke—if you already have it," says JoAnn Manson, MD, Dr.PH, chief of the division of preventive medicine at Brigham and Women's Hospital in Boston and a professor of medicine at Harvard Medical School. Women who did at least 30 minutes daily of moderate physical activity, such as brisk walking, slashed their risk of diabetes by 30%, according to results from the Harvard Nurses' Health Study. (This is your body on walking.) Even a single 90-minute session of aerobic exercise improved blood sugar control in at-risk women, according to research from the University of Michigan.

Walking also shrinks the dangerous abdominal fat that raises your risk of diabetes. Excess fat around your abdomen causes inflammation in cells, making them even more resistant to insulin, a hormone that controls blood sugar; this increases your odds of developing the disease. A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20% after 14 weeks—without changing their eating habits. However, this is already taking into consideration that those who have already been diagnosed with either pre- or type 2 diabetes are following their dietary plans, laid out by either their doctor or nutritionist.

The study, by researchers from the University of Michigan’s Department of Family Medicine and the Veterans Affairs Ann Arbor Center for Clinical Management Research, found an association between participation in a walking program and a reduction in out-of-pocket health care expenses for people with diabetes. This study will be presented to the Society of Behavioral Medicine Annual Meeting in San Diego during a paper session (titled “Can a Pedometer-Based Walking Program Lower Health Care Costs among Adults with Type 2 Diabetes?”).

One of the key factors that this study cemented is that using a pedometer to keep track of the distance a person walks helps to keep them motivated. It also provides a barometer of how active they are over the course of a month. It is our nature to want to be challenged and by keeping track of your steps on a daily basis you can program your brain to want to keep surpassing your current step-count. This is even more beneficial to people that suffer from type 2 diabetes.

Walking programs using pedometers help people become more physically active by getting more steps each day. These types of programs improve daily physical activity among people with diabetes. “In general, people with diabetes face higher health care costs than people without diabetes, since diabetes management includes medical costs from daily blood sugar monitoring equipment to regular vision and foot assessments,” said Mona AuYoung.

Considering the trend in rising health care costs, the research team assessed the impact of a walking program on health care costs for people with diabetes. The research team examined step count data for 7,594 Blue Cross Blue Care Network (BCN) enrollees who participated in a walking program they called “Walkingspree” back in 2010. Participants were eligible to join Walkingspree if their BMI was in the obese category. Individuals could potentially save an estimated 20% of their out-of-pocket expenses by uploading their step counts at least once every 30 days to the Walkingspree website and averaging at least 5,000 daily steps every three months. If they did not meet this requirement, they could not stay in the program and their deductible would increase to $5000. The researchers were able to compare the change in total annual health care costs for the year before and after starting the program.
Key research findings included: Every additional 100 daily steps taken by participants was related to an average individual savings of $9.07.
On average, individuals without diabetes experienced greater total cost reductions compared to those with diabetes or diabetes with complications.
Among individuals who averaged at least 5,000 daily steps, the average expected total change in annual health care costs was $872.67 for people with diabetes and $2491.88 for people with diabetes with complications. Although there is an expected increase in health care costs for the average person with diabetes, this increase is relatively smaller for those who averaged more daily steps.
Even though people with diabetes have greater health care costs, increasing daily steps may help slow the rate of costs increases over time. The key motivator, besides getting yourself in better health for you, your family and your wallet is tracking your steps and logging your activity and progress. A good way to do this is with an accurate, reliable Pedometer or  Activity Monitor.  One that keeps your data for you for at least a month that you can then record to keep track and surpass you last monthly goals!

A walking exercise program has been found to improve blood sugar control, insulin sensitivity, and blood pressure and cholesterol levels in people with type 2 diabetes. Yet, most people with diabetes do not engage in regular exercise, based on studied poll reports provided by polled physicians and nutritionists who deal with diabetic patients.

Type 2 Diabetes, is a chronic disease and must be managed for life. Regular exercise and healthy nutritional patterns are the basis for the treatment. The team of scientists analyzed published recommendations and guidelines for exercise prescriptions for people with type 2 diabetes for the study. Think of it though, if you seriously engage in a regular regimen of walking along with following your nutritionist’s advice on the good foods to eat and the bad to either eliminate or cut back on, YOU can possibly alter the needs to take specific medications that would otherwise keep your blood sugar in check.

So, if you do suffer from type 2 diabetes, take ownership of your life and get out there walking. This way you can not only improve your health but also keep some shekels, in your wallet where they belong, instead of paying out more in health premiums.



Read more

We’ve all heard over the past few years how walking can improve your life, help you get healthy and not only live a more active life but live longer as well. Now we have proof that this is, in fact, the truth and some health insurance companies are now saying that by participating in a “Walking Based Exercise” monitored by using a Pedometer and or activity watch to record your data you can actually help to lower the overall costs of health care premiums. See below excerpts from a paper that has been presented just this past March 31st. 2017 at the Society of Behavioral Medicine Annual Meeting in San Diego.

"Walking is one of the best types of 'medicine' we have to help prevent diabetes, or reduce its severity and potential complications—such as heart attack and stroke—if you already have it," says JoAnn Manson, MD, Dr.PH, chief of the division of preventive medicine at Brigham and Women's Hospital in Boston and a professor of medicine at Harvard Medical School. Women who did at least 30 minutes daily of moderate physical activity, such as brisk walking, slashed their risk of diabetes by 30%, according to results from the Harvard Nurses' Health Study. (This is your body on walking.) Even a single 90-minute session of aerobic exercise improved blood sugar control in at-risk women, according to research from the University of Michigan.

Walking also shrinks the dangerous abdominal fat that raises your risk of diabetes. Excess fat around your abdomen causes inflammation in cells, making them even more resistant to insulin, a hormone that controls blood sugar; this increases your odds of developing the disease. A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20% after 14 weeks—without changing their eating habits. However, this is already taking into consideration that those who have already been diagnosed with either pre- or type 2 diabetes are following their dietary plans, laid out by either their doctor or nutritionist.

The study, by researchers from the University of Michigan’s Department of Family Medicine and the Veterans Affairs Ann Arbor Center for Clinical Management Research, found an association between participation in a walking program and a reduction in out-of-pocket health care expenses for people with diabetes. This study will be presented to the Society of Behavioral Medicine Annual Meeting in San Diego during a paper session (titled “Can a Pedometer-Based Walking Program Lower Health Care Costs among Adults with Type 2 Diabetes?”).

One of the key factors that this study cemented is that using a pedometer to keep track of the distance a person walks helps to keep them motivated. It also provides a barometer of how active they are over the course of a month. It is our nature to want to be challenged and by keeping track of your steps on a daily basis you can program your brain to want to keep surpassing your current step-count. This is even more beneficial to people that suffer from type 2 diabetes.

Walking programs using pedometers help people become more physically active by getting more steps each day. These types of programs improve daily physical activity among people with diabetes. “In general, people with diabetes face higher health care costs than people without diabetes, since diabetes management includes medical costs from daily blood sugar monitoring equipment to regular vision and foot assessments,” said Mona AuYoung.

Considering the trend in rising health care costs, the research team assessed the impact of a walking program on health care costs for people with diabetes. The research team examined step count data for 7,594 Blue Cross Blue Care Network (BCN) enrollees who participated in a walking program they called “Walkingspree” back in 2010. Participants were eligible to join Walkingspree if their BMI was in the obese category. Individuals could potentially save an estimated 20% of their out-of-pocket expenses by uploading their step counts at least once every 30 days to the Walkingspree website and averaging at least 5,000 daily steps every three months. If they did not meet this requirement, they could not stay in the program and their deductible would increase to $5000. The researchers were able to compare the change in total annual health care costs for the year before and after starting the program.
Key research findings included: Every additional 100 daily steps taken by participants was related to an average individual savings of $9.07.
On average, individuals without diabetes experienced greater total cost reductions compared to those with diabetes or diabetes with complications.
Among individuals who averaged at least 5,000 daily steps, the average expected total change in annual health care costs was $872.67 for people with diabetes and $2491.88 for people with diabetes with complications. Although there is an expected increase in health care costs for the average person with diabetes, this increase is relatively smaller for those who averaged more daily steps.
Even though people with diabetes have greater health care costs, increasing daily steps may help slow the rate of costs increases over time. The key motivator, besides getting yourself in better health for you, your family and your wallet is tracking your steps and logging your activity and progress. A good way to do this is with an accurate, reliable Pedometer or  Activity Monitor.  One that keeps your data for you for at least a month that you can then record to keep track and surpass you last monthly goals!

A walking exercise program has been found to improve blood sugar control, insulin sensitivity, and blood pressure and cholesterol levels in people with type 2 diabetes. Yet, most people with diabetes do not engage in regular exercise, based on studied poll reports provided by polled physicians and nutritionists who deal with diabetic patients.

Type 2 Diabetes, is a chronic disease and must be managed for life. Regular exercise and healthy nutritional patterns are the basis for the treatment. The team of scientists analyzed published recommendations and guidelines for exercise prescriptions for people with type 2 diabetes for the study. Think of it though, if you seriously engage in a regular regimen of walking along with following your nutritionist’s advice on the good foods to eat and the bad to either eliminate or cut back on, YOU can possibly alter the needs to take specific medications that would otherwise keep your blood sugar in check.

So, if you do suffer from type 2 diabetes, take ownership of your life and get out there walking. This way you can not only improve your health but also keep some shekels, in your wallet where they belong, instead of paying out more in health premiums.



Read more

Missing Your Regular Runs Are You?

So, now that the air is getting a bit warmer, and Spring has finally arrived,(Officially) are you feeling a little guilty at not running the way you were used to before the snow began to fall?

Well, I’ve been there with you. There have been times in the past where I succumbed to the temptation of the snooze button more often then I’d like to admit. I went as far as preemptively laying out my running clothes, shoes, headphones, and all of my other must-have running gear, the night before. Trying my best to cover all basis, I synced my favorite running playlists, and go to sleep dreaming of my feet pounding the pavement in the morning — this is the best way to start my day, or at least it was.

Life can get pretty hectic when you have a demanding job, a family, pets, and various extracurricular activities, but you know that you feel on top of your game and like the best version of yourself when you’re able to get a run in. For me, and I’m guessing like you, running isn’t just another item on an endless to-do list — it’s our favorite part of the day, and it makes you feel alive. Running is non-negotiable, or at least it was back in the fall. But I learned it’s important to anticipate life’s curveballs and have a plan B in place in case your scheduled workout gets derailed. Alarm clock mishaps, inclement weather, meetings that run late, family obligations...all of these have the power to throw off your running routine. And they’re the oldest excuses in the book of “Reasons Why I Skipped My Run Even Though I Love Running and It’s My Favorite Part of the Day!”

Much like shoes, it’s out with the old and in with the new when it comes to excuses. We all know to retire shoes when they’ve logged around 300 miles, so it’s time to retire the typical excuses you’ve been using for far too long.

If you like to run after work, there are naturally some obstacles in place that can make a regular run difficult to maintain on a regular basis. Let’s face it, I don’t like to leave work if what I wanted to get accomplished for the day remains unfinished. I’d rather have my plate cleared so that I can start fresh the next day, ready for what that day’s workload delivers. But that means skipping my after-hours runs or if I do get it in, I’m feeling rushed or I may scale back my run time so I’m not neglecting my family obligations as well.

While you may love running after work, at this time in your life that running schedule might feel untenable. You have two options here: gradually train yourself to become a morning runner, or proactively block off time on your calendar a few days a week after work. Seeing the blocked off space in your calendar might serve as a gentle reminder to make the most of your time at the office and really focus on the most important tasks. Nowadays, it’s possible to fill your entire day with to-dos, but try honing in on the things that absolutely must get done every day. You’ll likely find there are things that can wait until tomorrow, so you can lace up and hit the road guilt-free. Then you’ll come in energized and refreshed the next day, ready to rock.

If you’re trying to get back in the grove of running again, but you're feeling a bit down on yourself because your gait is not what it used to be prior to taking some time off, don’t fret it. Especially if you're competing with your work environment. I know, I’ve been there and my job requires me to travel from time to time to show my face and press the flesh so that we maintain good client relationships. But that also can play havoc with my wishful routine of running on a reg. basis.

If you’re feeling down on yourself about a “slow” pace, not running is probably the worst thing you can do! Think back to why you fell in love with running in the first place. Think of how you feel before, during, and after a run. With the advent of so much running technology, it’s easy to get wrapped up in the numbers game. In order to get back to where you were, it’s time to lace up and get back out there. Running for the sake of running is sometimes just what you need to snap yourself out of a funk, so make a plan to get back out there regardless of your pace. That doesn’t mean you should not be aware of how you are doing, pace wise, or how much distance you are putting behind you. In fact, that’s probably just the opposite of what you should be doing if you’re trying to get back into the running, swing of things again. If you don’t have a good activity monitor or better yet, one that has a reliable heart rate monitor incorporated in its tec-based architecture, you should have one. A good reliable one is the Fitbit Alta HR Activity Tracker  It Automatically tracks your steps, distance, calories burned, active minutes & hourly activity. While being of the newest in the Fitbit line it has the new Purepulse heart rate monitoring technology so that you can better track your calorie burn, gauge exercise intensity, and see resting heart rate trends.

You know that no matter your speed, style or where you start, you end up in a happier place when you run. You feel like the best, most confident version of yourself when you make you're running a priority, again. Hopefully, some of these solutions are just what you need to break free of the day-to-day things that have been holding you back so you can get back to doing what you love: running.

See you on the trails!

 

Read more

So, now that the air is getting a bit warmer, and Spring has finally arrived,(Officially) are you feeling a little guilty at not running the way you were used to before the snow began to fall?

Well, I’ve been there with you. There have been times in the past where I succumbed to the temptation of the snooze button more often then I’d like to admit. I went as far as preemptively laying out my running clothes, shoes, headphones, and all of my other must-have running gear, the night before. Trying my best to cover all basis, I synced my favorite running playlists, and go to sleep dreaming of my feet pounding the pavement in the morning — this is the best way to start my day, or at least it was.

Life can get pretty hectic when you have a demanding job, a family, pets, and various extracurricular activities, but you know that you feel on top of your game and like the best version of yourself when you’re able to get a run in. For me, and I’m guessing like you, running isn’t just another item on an endless to-do list — it’s our favorite part of the day, and it makes you feel alive. Running is non-negotiable, or at least it was back in the fall. But I learned it’s important to anticipate life’s curveballs and have a plan B in place in case your scheduled workout gets derailed. Alarm clock mishaps, inclement weather, meetings that run late, family obligations...all of these have the power to throw off your running routine. And they’re the oldest excuses in the book of “Reasons Why I Skipped My Run Even Though I Love Running and It’s My Favorite Part of the Day!”

Much like shoes, it’s out with the old and in with the new when it comes to excuses. We all know to retire shoes when they’ve logged around 300 miles, so it’s time to retire the typical excuses you’ve been using for far too long.

If you like to run after work, there are naturally some obstacles in place that can make a regular run difficult to maintain on a regular basis. Let’s face it, I don’t like to leave work if what I wanted to get accomplished for the day remains unfinished. I’d rather have my plate cleared so that I can start fresh the next day, ready for what that day’s workload delivers. But that means skipping my after-hours runs or if I do get it in, I’m feeling rushed or I may scale back my run time so I’m not neglecting my family obligations as well.

While you may love running after work, at this time in your life that running schedule might feel untenable. You have two options here: gradually train yourself to become a morning runner, or proactively block off time on your calendar a few days a week after work. Seeing the blocked off space in your calendar might serve as a gentle reminder to make the most of your time at the office and really focus on the most important tasks. Nowadays, it’s possible to fill your entire day with to-dos, but try honing in on the things that absolutely must get done every day. You’ll likely find there are things that can wait until tomorrow, so you can lace up and hit the road guilt-free. Then you’ll come in energized and refreshed the next day, ready to rock.

If you’re trying to get back in the grove of running again, but you're feeling a bit down on yourself because your gait is not what it used to be prior to taking some time off, don’t fret it. Especially if you're competing with your work environment. I know, I’ve been there and my job requires me to travel from time to time to show my face and press the flesh so that we maintain good client relationships. But that also can play havoc with my wishful routine of running on a reg. basis.

If you’re feeling down on yourself about a “slow” pace, not running is probably the worst thing you can do! Think back to why you fell in love with running in the first place. Think of how you feel before, during, and after a run. With the advent of so much running technology, it’s easy to get wrapped up in the numbers game. In order to get back to where you were, it’s time to lace up and get back out there. Running for the sake of running is sometimes just what you need to snap yourself out of a funk, so make a plan to get back out there regardless of your pace. That doesn’t mean you should not be aware of how you are doing, pace wise, or how much distance you are putting behind you. In fact, that’s probably just the opposite of what you should be doing if you’re trying to get back into the running, swing of things again. If you don’t have a good activity monitor or better yet, one that has a reliable heart rate monitor incorporated in its tec-based architecture, you should have one. A good reliable one is the Fitbit Alta HR Activity Tracker  It Automatically tracks your steps, distance, calories burned, active minutes & hourly activity. While being of the newest in the Fitbit line it has the new Purepulse heart rate monitoring technology so that you can better track your calorie burn, gauge exercise intensity, and see resting heart rate trends.

You know that no matter your speed, style or where you start, you end up in a happier place when you run. You feel like the best, most confident version of yourself when you make you're running a priority, again. Hopefully, some of these solutions are just what you need to break free of the day-to-day things that have been holding you back so you can get back to doing what you love: running.

See you on the trails!

 

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So, Why Do I Need To Have An Activity Monitor…. Refresh My Memory!!

Now here at HeartRateMonitorsUSA.com, we like to think of ourselves as a company that wants to help everyone live a healthier lifestyle. We do that by making available the best, the most popular and latest health related products in the field in one easy to shop on-line shop!

We especially cater to promoting and of course selling wrist-based monitors that provide you with the best data you need to monitor your progress and in turn reach the goals you’ve set for yourselves. And we applaud you for that. The healthier you are, the better you will be as a person, father, mother, son and daughter to the ones you care about.

So we are just putting down here below a few reasons why you should be wearing an activity monitor if you haven’t made that commitment as yet,,,, and we need to ask, why haven’t you??

Activity trackers are ideal for any minor or major fitness goal. This includes training for a triathlon, losing weight and keeping fit. A fitness tracker acts like a personal trainer that you carry around.

The best way to ensure that your fitness goals are fulfilled is through tracking your daily activities and measuring your performance constantly. It is a great device for newbies in the health and fitness sector and people who do not exercise regularly.

Keep track of your progress
The urge to know how much you have achieved in your fitness training project is natural. This is because it boosts your motivation levels. These trackers assist in keeping a record of your exercise statistics, generate infographics and reports. A good fitness device will include tools such as; calorie counter, step counter, distance tracker, speed and heart rate monitor.

Free workout trainer and tips
Some individuals may lack the funds and time to workout in a gym or hire a personal trainer. For such individuals, it may be hard to plan a workable fitness routine and adhere to it religiously.
Luckily, fitness tracking devices offer different workout ideas that are tailored to cater for your current fitness level.

In addition, some activity trackers offer a wide range of features to help you get the most out of your training data, like the Fitbit Blaze  which tracks your workouts, monitor your performance stats, and gauge your progress.

Helps in setting achievable goals
The best way to ensure that you achieve the best exercise results is ensuring that you set realistic goals that are achievable.
For example, wanting to move from a sedentary lifestyle to complete fitness within one month is unrealistic. An activity tracker assists you to set and achieve realistic goals within the recommended time frame. This ensures that you do not get demotivated or tempted to quit halfway.

Monitoring your health
Research has proven that most doctors are recommending mobile health technology to patients to help in managing their health on their own. They view fitness trackers as beneficial for overall daily self-care.

Through recording your heart rate, burned calories daily and tracking every step you take, you are able to monitor your health and adjust accordingly. Self-tracking devices allow you to adhere to a healthier diet, exercise more and sleep better. It really is a win-win situation.

Habit formation
After monitoring your activity and sleep patterns and recording how they affect your overall health, activity trackers recommend easy to make changes and manageable activity goals. The changes and goals are designed to enable you to incorporate healthier habits into your daily routine.

These changes may include replacing a coffee break with an afternoon walk. As you achieve the set goals, you are allowed to level up and add other healthy habits to your daily routine. We all need that little push from time to time, but if you get into the habit of monitoring your stats its going to be much easier to maintain that healthy mindset and get yourself up and moving more and more each day

User-friendly fitness tracker interface
The main reason behind using a fitness tracker is to boost your daily workouts and make them easier to achieve. An easy to use tracker is very motivating towards achieving your health and fitness goals. Most trackers feature inbuilt screens, vibrating alarms, statistics and history tracking. These features make it easy for users to monitor their progress at a glance without being distracted from their workout sessions. A good example of this is the new Mio Slice Activity Heart Rate Monitor Is the first wearable that provides all-day heart rate tracking and a PAI score - the most meaningful way to track all your activity, motivating you to stay healthy.

Helps you to stay motivated
Exercising includes having good and bad weeks. We all experience them because sleep and activity patterns vary across the weeks and months. The main aim of having, and more importantly using a fitness tracker is to determine such habits that are easily maintainable to enable you in achieving your long-term exercise goals. No matter what for of physical activity your doing to push yourself as hard as you can. One such device is the Garmin Vivosmart HR+GPS This Activity / Heart Rate Monitor does it all for you witht the convenience of having your workout coach right there on your wrist!
Moreover, most activity tracking devices, like this one, allow you to share your progress with friends on social media and create private workout groups with competitive goals.

Quantified Self-Concept
The Quantified Self-Concept sounds a lot more intense than it really is.
The idea is simply that using wearable tech to collect detailed data about everything you do, eat and feel will reveal patterns and correlations that can help you improve your life. This way, you, yourself are in control of how you will function in a healthier fitter manner, each and every day. Again, your choice to make but a healthier life and style of living is the end result you wanted, right?  So what are you waiting for?

Monitor Your Diet Regularly
Diet is like the backbone of fitness, and apps can help one to monitor food intake and diet plans regularly. People usually cut calories and fat and start focusing on high protein foods to help lose weight. Fitness trackers can help to track the food intake as well. If you have for example a Fitbit Blaze Blaze   or other activity monitors   or heart rate monitors, you will be able to track your food consumption and the calories you have burnt. Each of these types usually has calorie counting built into their tiny mainframe to keep you current with what you are taking in, calorie wise and also how many calories you are burning off each and every day.

Bottom Line on why you should be using a Fitness Tracker!!
There’s solid research proving that simply keeping track of what we do can significantly improve our health. Self-tracking can actually make us follow a healthier diet, sleep better and exercise more- simply by letting us know the areas we need to improve and if we are actually improving them. Fitness trackers provide this feedback in real time.

So that is our lesson for the day, for those of you that are health conscious, we are probably not telling you anything you don’t already know, but for those new to our blog, we hope this info. will be helpful.

Some of us need just a little push to keep us motivated and making a goal and using today’s technology to help us get to it is a no brainer. And we hope YOU take advantage of what technology has to offer. And we at HeartRateMonitorsUSA.com  will work to bring you the latest in health monitoring devices and other health-related products to help you achieve your goals of reaching and maintaining a healthier you!

 

Read more

Now here at HeartRateMonitorsUSA.com, we like to think of ourselves as a company that wants to help everyone live a healthier lifestyle. We do that by making available the best, the most popular and latest health related products in the field in one easy to shop on-line shop!

We especially cater to promoting and of course selling wrist-based monitors that provide you with the best data you need to monitor your progress and in turn reach the goals you’ve set for yourselves. And we applaud you for that. The healthier you are, the better you will be as a person, father, mother, son and daughter to the ones you care about.

So we are just putting down here below a few reasons why you should be wearing an activity monitor if you haven’t made that commitment as yet,,,, and we need to ask, why haven’t you??

Activity trackers are ideal for any minor or major fitness goal. This includes training for a triathlon, losing weight and keeping fit. A fitness tracker acts like a personal trainer that you carry around.

The best way to ensure that your fitness goals are fulfilled is through tracking your daily activities and measuring your performance constantly. It is a great device for newbies in the health and fitness sector and people who do not exercise regularly.

Keep track of your progress
The urge to know how much you have achieved in your fitness training project is natural. This is because it boosts your motivation levels. These trackers assist in keeping a record of your exercise statistics, generate infographics and reports. A good fitness device will include tools such as; calorie counter, step counter, distance tracker, speed and heart rate monitor.

Free workout trainer and tips
Some individuals may lack the funds and time to workout in a gym or hire a personal trainer. For such individuals, it may be hard to plan a workable fitness routine and adhere to it religiously.
Luckily, fitness tracking devices offer different workout ideas that are tailored to cater for your current fitness level.

In addition, some activity trackers offer a wide range of features to help you get the most out of your training data, like the Fitbit Blaze  which tracks your workouts, monitor your performance stats, and gauge your progress.

Helps in setting achievable goals
The best way to ensure that you achieve the best exercise results is ensuring that you set realistic goals that are achievable.
For example, wanting to move from a sedentary lifestyle to complete fitness within one month is unrealistic. An activity tracker assists you to set and achieve realistic goals within the recommended time frame. This ensures that you do not get demotivated or tempted to quit halfway.

Monitoring your health
Research has proven that most doctors are recommending mobile health technology to patients to help in managing their health on their own. They view fitness trackers as beneficial for overall daily self-care.

Through recording your heart rate, burned calories daily and tracking every step you take, you are able to monitor your health and adjust accordingly. Self-tracking devices allow you to adhere to a healthier diet, exercise more and sleep better. It really is a win-win situation.

Habit formation
After monitoring your activity and sleep patterns and recording how they affect your overall health, activity trackers recommend easy to make changes and manageable activity goals. The changes and goals are designed to enable you to incorporate healthier habits into your daily routine.

These changes may include replacing a coffee break with an afternoon walk. As you achieve the set goals, you are allowed to level up and add other healthy habits to your daily routine. We all need that little push from time to time, but if you get into the habit of monitoring your stats its going to be much easier to maintain that healthy mindset and get yourself up and moving more and more each day

User-friendly fitness tracker interface
The main reason behind using a fitness tracker is to boost your daily workouts and make them easier to achieve. An easy to use tracker is very motivating towards achieving your health and fitness goals. Most trackers feature inbuilt screens, vibrating alarms, statistics and history tracking. These features make it easy for users to monitor their progress at a glance without being distracted from their workout sessions. A good example of this is the new Mio Slice Activity Heart Rate Monitor Is the first wearable that provides all-day heart rate tracking and a PAI score - the most meaningful way to track all your activity, motivating you to stay healthy.

Helps you to stay motivated
Exercising includes having good and bad weeks. We all experience them because sleep and activity patterns vary across the weeks and months. The main aim of having, and more importantly using a fitness tracker is to determine such habits that are easily maintainable to enable you in achieving your long-term exercise goals. No matter what for of physical activity your doing to push yourself as hard as you can. One such device is the Garmin Vivosmart HR+GPS This Activity / Heart Rate Monitor does it all for you witht the convenience of having your workout coach right there on your wrist!
Moreover, most activity tracking devices, like this one, allow you to share your progress with friends on social media and create private workout groups with competitive goals.

Quantified Self-Concept
The Quantified Self-Concept sounds a lot more intense than it really is.
The idea is simply that using wearable tech to collect detailed data about everything you do, eat and feel will reveal patterns and correlations that can help you improve your life. This way, you, yourself are in control of how you will function in a healthier fitter manner, each and every day. Again, your choice to make but a healthier life and style of living is the end result you wanted, right?  So what are you waiting for?

Monitor Your Diet Regularly
Diet is like the backbone of fitness, and apps can help one to monitor food intake and diet plans regularly. People usually cut calories and fat and start focusing on high protein foods to help lose weight. Fitness trackers can help to track the food intake as well. If you have for example a Fitbit Blaze Blaze   or other activity monitors   or heart rate monitors, you will be able to track your food consumption and the calories you have burnt. Each of these types usually has calorie counting built into their tiny mainframe to keep you current with what you are taking in, calorie wise and also how many calories you are burning off each and every day.

Bottom Line on why you should be using a Fitness Tracker!!
There’s solid research proving that simply keeping track of what we do can significantly improve our health. Self-tracking can actually make us follow a healthier diet, sleep better and exercise more- simply by letting us know the areas we need to improve and if we are actually improving them. Fitness trackers provide this feedback in real time.

So that is our lesson for the day, for those of you that are health conscious, we are probably not telling you anything you don’t already know, but for those new to our blog, we hope this info. will be helpful.

Some of us need just a little push to keep us motivated and making a goal and using today’s technology to help us get to it is a no brainer. And we hope YOU take advantage of what technology has to offer. And we at HeartRateMonitorsUSA.com  will work to bring you the latest in health monitoring devices and other health-related products to help you achieve your goals of reaching and maintaining a healthier you!

 

Read more

25 Ways for You to Get Healthier in the New Year

There’s always something amazing about the start of a new year. With 2012 comes a clean slate and a chance to really put some effort into getting healthy and – hopefully – staying that way for a long time. If you’re thinking about a healthier lifestyle as part of  your New Year’s resolution, we’d love […]
Read more
There’s always something amazing about the start of a new year. With 2012 comes a clean slate and a chance to really put some effort into getting healthy and – hopefully – staying that way for a long time. If you’re thinking about a healthier lifestyle as part of  your New Year’s resolution, we’d love […]
Read more