Matters of Heart Rate

Regularly my clients approach me about what type of cardio they should be doing, and should they be doing it faster or slower because the read that slower burns more fat, and well they are trying to lose weight, etc etc. Here is an easy to understand break down for all of you out there wondering exactly what it means when you read about or your trainer talks about different heart rate zones.

* Remember you should always train in each of the different zones, while you may have an emphasis in one, there is a time and place for all of them *

Long, slow runs, easy or recovery runs:

Training in this zone improves the ability of your heart to pump blood and improve the muscles' ability to utilize oxygen. The body becomes more efficient at feeding the working muscles, and learns to metabolise fat as a source of fuel.



60-70% Rate of perceived exertion (this is how hard you believe you are working)
 
 
Aerobic zone or "target heart rate zone"



Most effective for overall cardiovascular fitness. Increases your cardio-respiratory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. Also effective for increasing overall muscle strength.


70-80%  Rate of perceived exertion
 
Anaerobic zone
 
The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.



80-90% Rate of perceived exertion
 
 VO2 max



"Red line zone" You should only train in this zone if you're very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.


90-100%  Rate of perceived exertion
 
 
Here is a link to a very easy to use heart rate calculator. Check your resting pulse first thing in the morning, enter your resting pulse, age, and gender into the calculator and it will give you the approx. ranges you should be working in depending on which heart rate training zone you are aiming for.
 
http://www.sarkproducts.com/targetzonecalculator.htm
 
 

Slim as a Plank

Start adding in the following planks to your routine to slim your mid-section a couple times a week. You will start noticing a difference in just a few weeks.

Beginners~ Start with the modified plank. Attempt to hold the plank for 3x15 secs. If that is too easy or becomes too easy, then increase the time in increments of 15 seconds until you are able to hold it for 3x1 min.

Intermediate~ Begin with the full plank,  holding it for 30 seconds. When you can do 3x30 seconds comfortably, begin to increase your time under stress by 15 seconds, until you can do 3 sets of 1 min plank.

 Advanced~ Begin by holding plank for 1 min. After you can do 3x1 min comfortably, increase your time under stress by 15 seconds until you are able to do 3x2 min.


All of the previous guidelines can be applied to doing side plank as well. Below you will see videos for a modified side plank and a full side plank.

Full Plank

We hope you have learned something new today or at least have been inspired to try it again. Enjoy a stronger slimmer mid-section within weeks!

A Taste of Chicago

While on a search for the perfect garlic fries.... I was taken here

Located in Pleasanton, Ca it has the feel of an old school deli....

 All the tables are covered with genuine articles, pictures and information from Chicago's papers, on historical places, people, and events in and from Chicago.

One of the walls was painted with this giant mural of the Chicago skyline

Can't eat a Chicago Deli without a Polish Sausage Dog

They have a variety of other sandwiches and salads as well. The Jerk Chicken sandwich is full of flavor and just the right amount of spice.

The real purpose of this trip can be found here in their AMAZING garlic fries. They combine fresh garlic and Parmesan cheese for the perfect fries!

Check out Chicago's Metropolitan Deli

 6003 W Las Positas Blvd.

Pleasanton, Ca 94588

Step It Down a Notch

Here is a great side step down to add to your current fitness routine. You will work balance, core, glutes, quads, hamstrings, and calves. It is much harder than it looks.

For those of you who don't need assistance, try the intermediate version. Remember to use your abs, and if you can't feel your glutes working, you need to focus your weight more into your heel, and squeeze through the glutes. ENJOY!

shop the closet...

shoes by miu miu

these colors make me happy

reminiscent of the deco '20s

Spicy Stir Fry Recipe

Having been inspired during my trip to Trinidad to try new things, explore new flavors, and cook from scratch more than before, I came up with this meal which is not only healthy for you but full of flavor, tonight. It is a little twist to a great classic stir fry.

I started by chopping up a bunch of veggies I had in my fridge.

1/2 head of green cabbage

1 bunch of broccoli

4 stalks of celery

5 carrots

1 onion

3 green onions

1 habanero pepper

6 large cloves of garlic

Then I got out my Wok, and added olive oil, followed by both types of onions on medium heat for 5 minutes

Then I continued by adding the broccoli, carrots, celery, garlic, and habanero for an additional 10 minutes

At about the same time, I chopped and added 5 Simply Good All Natural Spicy Jalapeno Chicken Sausages

After the 10 minutes passed, I added my green cabbage. I let it all cook together while I added a little salt and Red Pepper Flakes

This is what it turned out looking like

It was YUMMY! You should try it... it will serve about 4-5 people :)

Trini Corn Soup ~ Recipe

I made this corn soup a week ago and it was a big hit.... you should try it at home! Great for the winter months especially, but you can eat it all year round like they do in Trinidad. It is a traditional street food there. ENJOY!

TRINI CORN SOUP



2 tbs vegetable oil


2 onions, chopped


3 cloves garlic, minced


1 lb smoked bones (optional) (I omited them)


1 lb English potatoes, peeled and quartered


2 carrots, diced


1/3 cup chopped chives


1/4 cup chopped celery


1/3 cup fresh thyme, chopped


2 pimento peppers, chopped and seeded


3/4 cup yellow split peas, washed and picked over


8 cups beef stock or vegetable stock


6 ears corn, cut into two-inch pieces


1 hot pepper such as Habanero or Scotch Bonnet


1/2 cup coconut milk (optional)


1/2 cup chopped Chadon Beni or cilantro



Cooking Method:


Heat oil in a large soup pot or Dutch oven.

Add onions and garlic and sauté until fragrant. Add smoked bones, potatoes, carrots, chives, celery, thyme and pimento peppers.

Cook for about five minutes more. Add split peas and broth, season with salt and freshly ground black pepper and bring to a boil. Add hot pepper and coconut milk.

Cover and simmer for about one hour until peas are soft.

Puree soup to a thick and creamy consistency and return to pot.

Add corn and dumplings and continue to cook for a further 20 minutes until cooked and dumplings float to the surface.

Add chadon beni. Remove from heat, taste and adjust seasonings. If soup seems too thick you can add a little water. Serves six to eight.



DUMPLINGS


2 cups flour


1 tsp butter


2 tsp baking powder


1/2 tsp salt

Try it!

Place all ingredients in a mixing bowl and rub butter into flour until mixture is grainy. Slowly add all water and knead to a stiff dough. Cover and let rest for about 30 minutes. Divide dumpling dough into two pieces. Roll each piece into a long rope about 12 inches long. Cut into two-inch lengths and drop into boiling soup. Serves six to eight.

Fashion Police in the Old West

Juicy Couture Western inspired boots

 Great boots to be paired with jeans

Or leggings........

BUT NOT SPANDEX!!!

WE LOVE FASHION CREATIVITY IN THE GYM... BUT THESE BOOTS ARE A NO NO!

Use the Stairs

We mentioned the stairs as a great workout for you to try... but you still haven't quite gotten around to doing them... well here are a couple videos to help get your started.... after all... it is up to you just how hard to make those stairs work for you :)

Make sure you do an adequate warm up before any workout

Remember to be aware of your abs, to use your arms, and when appropriate, drive through your heels if walking the stairs.

As you get the hang of the stairs... step it up

Continue to challenge yourself in order to get the results you are looking for.... a healthy heart, strong legs and glutes.

summer's bounty...

if you're a tomato fan now is the time to get to your local farmer's market

summer squash!  i eat these as snack but you can also slice them up and roast in oven with little oil, salt and pepper.

i'm also making simple tomato salad with mozzarella and basil

click on photo to go to recipe

Stress X5

Believe it or not stress in a manageable amount is actually good for your body... but the average person has way more than they need to be healthy in their daily lives. Stress doesn't have to be just from work or relationships, it can be environmental as well. Smog and traffic are as guilty for the stress our bodies feel as are getting fired, a fast approaching deadline, or a break up. How can we deal with stress in a healthy way? Here are some ideas, try a few and see how you feel!

1. Exercise, something as simple as walking can reduce stress and anxiety enormously

2. Meditation, calming your mind, and quieting the little voice in your head can do wonders

3. Clean, seems like this would cause more stress but cleaning up clutter can actually reduce stress and make us feel more relaxed

4. Laugh, spending time with friends and family who make us laugh and give off positive energy, reading a book or watching a movie that makes us laugh, release feel good hormones and reduce stress quickly

5. Breathe, Taking deep breathes controls your heart beat, helps slow your mind, and eases tension and stress, plus you can do it anywhere!

So next time you are feeling overwhelmed and ready to explode, try one or all of these and watch your stress become a thing of the past

mexican food in pleasant-ville aka pleasanton, ca

this mexican restaurant is in downtown pleasanton.

the outdoor sitting sold me immediately.

spacious courtyard can accommodate large parties

perfect for summer get together

tables are evenly spaced apart 

all under a canopy of umbrellas

the salsas were fabulous

ever so slight kick at the end

house-made chips

thick and substantial

not greasy at all

great vehicle for salsa

the chips held up even in soup

adding nice crunch to an otherwise standard 

vegetarian tacos

nicely portioned

overall a great place to hang with your friends

the food was not outstanding but worth your time if you're in the area

lovely location downtown

a stroll along this charming area has a feeling of old town, taking you back in time.