|Welcome to SoulFULLY Living #29...
FEATURES this week...
Healthy Inside & Out - Tip #5 - "A word about Cardio" - an essential element to staying fit. And, Jeanna...this is for you.
Magic Moment - "Puppy Love". In loving memory of Cricket. Pictures say a thousand words.
Empowering Environments - Fresh FLOWERS to enliven your home and your life. They're not just for Mother's Day and Anniversaries.
Mary Allen, CPCC, PCC
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|Creating RESULTS and Enjoying "The Body For Life Challenge" or ANY Health & Fitness Program.
Tip #5 - "A Word about CARDIO"
Cardio is essential to staying fit and being healthy. Getting your heart rate up BURNS FAT, gets the oxygen flowing, increases your metabolism, allows the body to release toxins, and stimulates the heart. Our heart is one of the most vital organs in the body. To my knowledge, there is NOTHING that "exercises" it better than a cardio workout. Not even sex.
What qualifies as a cardio workout?? Covert Bailey in "The Ultimate Fit or Fat" says we need to raise our heart rate consistently for a minimum of "12 minutes" to capture the benefits we're seeking. 20-30 minutes is ideal.
Heart Rate Intensity Level? We can both UNDER do and OVER do a cardio workout, both of which dilutes or negates the whole point of spending time on a bike, treadmill or stair-stepper. If you're going to invest the time, make it count. If the heart isn't stimulated enough, you might as well go grocery shopping or watch TV. Going through the motions, doesn't count. If you OVER do it, meaning working out TOO STRENUOUSLY you put your body into into an anaerobic state, which means you aren't burning fat. Start and stop activities like tennis, basketball and sex typically fall in this category. Again counteracting the benefits and intention of the cardio workout. Anaerobic isn't bad, it just won't give you the results of cardio.
Each time we do a "real cardio workout", our body's metabolism is raised allowing us to burn more calories immediately following exercise, and throughout the week. So, the more often we do cardio, the more fat we are burning and our metabolism increases.
Mary's Personal TIP: When I officially did the Body For Life program, I followed the exact outline in the book...three 20 minute Cardios per week (see below), which IS effective. However, last year I decided to add a couple more cardio workouts each week to my routine, and noticed a significant difference!! Those TWO extra 20 minute workouts made a HUGE difference.
Whether you're doing Body For Life or not, doing 5 cardio workouts a week will help you shape up more quickly. For 100 minutes a week (5 x 20 minutes), isn't it worth it??
BODY FOR LIFE CARDIO ROUTINE: The "Body For Life" Program includes a simple 20-minute Cardio Session three days a week, lifting weights on the alternate days three days. It's quick and easy. A 2 minute EASY warm-up, followed by a stair-step routine repeated four times. 1 minute at different levels of intensity...Level 6, 7, 8 and 9, going from easy (6) to harder (9). The step peaks with a Level 10, then you cool off with 1 minute easy. Refer to the book for more details.
Note: I don't receive any commissions for referring individuals to the Body For Life Program. I just know its helped me and others create results with their bodies.
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Rugby & Cricket
Who brings out the BEST in YOU?
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FRESH FLOWERS - There are myriad of potent ways to enhance any home or office space, and "fresh flowers" is one of the easiest. Why do we ALL love them? Flowers represent beauty, aliveness, color, nature, variety, expression and joy. Having them in our lives can be a vivid reminder of these qualities. Every time I glance at the beautiful bouquet sitting on my kitchen table, I can't help smiling as I appreciate them.
Feng-Shui Principle: Adding "LIVING" elements to your homes brings in "more life energy" to YOUR LIFE and being. This includes live plants, orchids, animals (fish, dogs, anything that breathes) and yes....FRESH FLOWERS. If you're feeling droopy, a $5-10 investment in some of nature's creations may provide the perfect "pick-me-up".
It's the ALIVENESS of flowers that empowers the environment. TIP: Throw out the wilted, dried out flowers, and avoid accumulation of stagnant water. Dead things, drain energy.
SOULFUL CHALLENGE: Liven up your home with a fresh bouquet of tulips, lilies, roses, daisies or wild flowers. Notice how they BRIGHTEN your life, and the lives of others.
This seemed particularly appropriate since I've enjoyed "fresh flowers" in my home the last couple weeks. Fresh flowers make excellent birthday, anniversary, Mother's Day, Easter or ANYTIME gifts. Special thanks to my friends gifts...who inspired the timing of this article, and remembered my birthday recently in such a beautiful way.
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