To manually calculate your target heart rate zone, first determine your maximum heart rate, which is 220 minus your age. (This calculation represents a general guideline only.) For example, if you are 35, your maximum heart rate is 220 - 35 = 185. Next, calculate your target heart rate zone. This is generally 50% to 75% of the maximum heart rate for most people during the first six months of regular exercise. For example, 50%-75% of your maximum heart rate of 185 is (185 x 50) ÷ 100 = 93; (185 x 75) ÷ 100 = 139. So your target heart rate zone for exercise, in this example, would be 93-139 heartbeats per minute.
If you haven't been exercising, the American Heart Association (AHA) recommends that you then start at 50%, with the goal of gradually building up to 75% during this six-month period, but only after checking with your physician. People who have not been exercising or who intend to change their exercise program significantly need to get their physician's approval. After exercising regularly for six months, some people might be able to exercise comfortably at up to 85% of their maximum heart rate, according to the AHA. However, the AHA notes that you don't have to exercise that hard (at 85%) to stay in condition.
Because I am 29 - my maximum heart rate is 191 beats per minute...
Low Intensity:
Based on your age, you will work at 50% to 75% of your maximum heart rate when your heart rate is 96 to 143 beats per minute. Working within this range is an excellent goal for most healthy people. Doing so will improve general health and cardiovascular fitness and also help you achieve and maintain a healthy weight. However, always check with your physician before choosing a target heart rate zone.
High Intensity:
Based on your age, you will work at 75% to 85% of your maximum heart rate when your heart rate is 143 to 162 beats per minute. Working within this range is not necessary, according to the American Heart Association, to maintain cardiovascular fitness. This level of workout is only recommended for the very fit, and only with a physician's approval. Please note that a few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking high blood pressure medicine, call your physician to find out if you need to adjust your program.
Sunday, April 12, 2009
Article on Nutrition, Calories & Macronutrients
Achieving the best weight for your body is an accounting issue: You have to balance the number of calories in with the number out. When you're trying to lose weight, this means spending more in daily activities and exercise than you take in through food.
Calories come from three main types of macronutrients, or calorie-supplying nutrients: carbohydrate, protein and fat. Your body needs some of each. Unfortunately, fad diets fuel confusion about just how much of each type of calorie your body needs. We believe the best way to divide your daily calories for weight loss is the same manner in which health and nutrition experts recommend dividing them for good health: 50 to 60 percent carbohydrates, 20 to 30 percent fat, and 15 to 25 percent protein.
Begin to think of calories as what they do for your body, rather than the enemy. The calories we'd like you to eat are more than just calories: They are rich in nutrients and other health-enhancing substances that take you one step closer to great health. (That's why it doesn't work to substitute candy calories for fruit or vegetable calories. We'd rather have you plan in a few calories for sweets or other treats, and still indulge your body in the health-enhancing calories it needs.)
How many grams of carbohydrates, protein and fat you will get each day when you follow our meal plans depends on how many calories you've chosen to eat. Here's how they shake down:
1700 calories:
Calories come from three main types of macronutrients, or calorie-supplying nutrients: carbohydrate, protein and fat. Your body needs some of each. Unfortunately, fad diets fuel confusion about just how much of each type of calorie your body needs. We believe the best way to divide your daily calories for weight loss is the same manner in which health and nutrition experts recommend dividing them for good health: 50 to 60 percent carbohydrates, 20 to 30 percent fat, and 15 to 25 percent protein.
Begin to think of calories as what they do for your body, rather than the enemy. The calories we'd like you to eat are more than just calories: They are rich in nutrients and other health-enhancing substances that take you one step closer to great health. (That's why it doesn't work to substitute candy calories for fruit or vegetable calories. We'd rather have you plan in a few calories for sweets or other treats, and still indulge your body in the health-enhancing calories it needs.)
How many grams of carbohydrates, protein and fat you will get each day when you follow our meal plans depends on how many calories you've chosen to eat. Here's how they shake down:
1700 calories:
- 50-60% carbohydrate: 213-255 grams carb (850-1020 calories)
- 15-25% protein: 64-106 grams protein (255-425 calories)
- 20-30% fat: 38-57 grams fat (340-510 calories)
- 50-60% carbohydrate: 238-285 grams carb (950-1140 calories)
- 15-25% protein: 71-119 grams protein (285-475 calories)
- 20-30% fat: 42-63 grams fat (380-570 calories)
Carbohydrates
Carbohydrates have gotten a lot of bad press lately, but they are the highest quality fuel for people of all ages. The type of carbohydrates recommended for good health are those made by nature and found in:
- Whole grains (whole wheat, barley, corn, quinoa, oats, etc.)
- Legumes (black beans, lentils, split peas, etc.)
- Vegetables (broccoli, carrots, peas, tomatoes, etc.)
- Fruits (apples, oranges, berries, etc.)
The less these foods are refined, the better they are for several reasons: Unrefined foods have more nutrients, fiber and phytochemicals. When it comes to weight loss, unrefined foods are more filling, which means fewer calories make you feel full. For example, an apple is more filling (and more nutritious) than apple juice. Unrefined carbohydrates are called complex carbohydrates.
QUICK FACT: A gram of carbohydrate (about 1/28th of an ounce) has four calories. An average sized banana, for example, has about 28 grams of carbohydrates (the rest of the weight comes from the peel, fiber, a little protein, a little fat, and the water), which account for about 112 calories (good for you calories!).
Proteins
Proteins build new tissues, help children grow, build hormones and body chemicals and have an essential role in countless other body functions. Protein calories are rarely found alone. Vegetable proteins, such as those found in black beans and other legumes and whole grains such as barley and quinoa, are found with complex carbohydrate calories. Fat calories tag along with meat, poultry, and fish proteins (fish has the least number of fat calories, ounce for ounce, and a better type of fat, too).
QUICK FACT: One gram of protein also has four calories. One slice of individually wrapped cheese contains about 28 grams of protein, or about 112 calories.
Fats
Some fat is essential for good health, although generally far less than most people eat. Fat is necessary to form hormones, absorb nutrients, and has several other functions. Fats are found in dairy foods (except fat-free versions), meat, poultry, fish, and most convenience and packaged foods. Nuts and seeds are very high in fat, and some foods are pure fat, such as oils, butter and margarine. All these fat-containing foods can be included in a healthy diet, just in appropriate portions. Adults need about 15 to 20 grams daily, but Americans eat upwards of 70 to 80 grams each day. One of the reasons fats catch up with us so quickly (to add pounds) is that they are very calorically dense.
QUICK FACT: One gram of fat has nine calories. One teaspoon of butter or margarine has about 5 grams of fat, or about 45 calories.
Thursday, April 2, 2009
Back on Track
It's been a few weeks since my last post - which is crazy because the time has absolutely flown by. It has been an up and down battle the past few weeks - mostly due to midterms and an increased workload, which have both calmed down a bit as of today. So, I am up for air, and ready to re-engage my commitment to this project!
I have been tracking (almost) every day on the Daily Plate, and will now email Heather so she can look it over and see where I can improve and tweak a few things. My overall observation since starting to track is that I don'g have a horrible problem - but I definitely "cheat" a little too much - particularly on the weekends and with alcohol. My worse times are when I am really stressed (duh!) because I feel like I have no time to do anything, so preparing my food and exercise can easily fall off the radar. I've been craving CARBS and sweets lately - particularly starchy sweets like cookies...not sure if it's a time of the month or just a general stress thing - but need to nip it in the bud.
I am quite proud of the fact that I have been doing exercise almost every day - have been walking an hour plus in the hills of Hillsborough with Margaret 4-5 x a week. This past week the yoga and spin were not possible due to my schedule, but tomorrow I'm back on with Spin and plan to take a couple of yoga classes this weekend.
SO - overall, proud of my progress and for sticking with it and for re-committing. Had a great conversation with Margaret today about being easier on myself, so that is something I will work on...Oh! and on a random note - I absolutely love Bethenny Frankel from the Real Housewives of NYC - and I found her website today that has tons of delicious, healthy recipes: http://bethennybakes.com/index.html - I will add this as a link on the right...
I have been tracking (almost) every day on the Daily Plate, and will now email Heather so she can look it over and see where I can improve and tweak a few things. My overall observation since starting to track is that I don'g have a horrible problem - but I definitely "cheat" a little too much - particularly on the weekends and with alcohol. My worse times are when I am really stressed (duh!) because I feel like I have no time to do anything, so preparing my food and exercise can easily fall off the radar. I've been craving CARBS and sweets lately - particularly starchy sweets like cookies...not sure if it's a time of the month or just a general stress thing - but need to nip it in the bud.
I am quite proud of the fact that I have been doing exercise almost every day - have been walking an hour plus in the hills of Hillsborough with Margaret 4-5 x a week. This past week the yoga and spin were not possible due to my schedule, but tomorrow I'm back on with Spin and plan to take a couple of yoga classes this weekend.
SO - overall, proud of my progress and for sticking with it and for re-committing. Had a great conversation with Margaret today about being easier on myself, so that is something I will work on...Oh! and on a random note - I absolutely love Bethenny Frankel from the Real Housewives of NYC - and I found her website today that has tons of delicious, healthy recipes: http://bethennybakes.com/index.html - I will add this as a link on the right...
Thursday, March 12, 2009
My 3-Month Goals
I just got off a call with my fabulous coach - Maya, and have clarified my 3 month goals. Because my birthday in March 2nd - it has always felt like I never really start to gain traction until March - so I prefer to look at quarters by season - Mar-May = Q1, Jun-Aug = Q2, Sep-Nov = Q3, and Dec-Feb = Q4. So, for Q1, my health & fitness goals are to:
- Consistently stick to fitness regimen of 2 days Spin Class, 2 Days Weights/Strength Training, and 2 Days Yoga per week. Other activities will be considered "bonus" but will also be incorporated.
- Take 1 Dance Class per week
- Lose 12 Pounds
Wednesday, March 11, 2009
Project Sexy Claudia
I turned 29 years old last Monday. The past two years, particularly the past year, have been full of personal and professional growth, fabulous new friends and mentors, and exciting travel to New York, DC, and Peru. Lots of exciting stuff going on for me - inspirations galore from my trip to Peru and from all of the professional developments as of late. The future's so bright...I gotta wear shades. ;-p
SO - what's this project all about then?? Precisely as the name implies - Project Sexy Claudia is about getting to a point where I feel, live and act as sexy and full of life as possible. It's about living life to the fullest, with a radiance and sense of confidence that only comes from being physically, mentally, and emotionally healthy. I have worked on my mental and emotional health - now it's time for the physical! I have known for some time now that I need to get my weight and fitness in check if I am to achieve my wildest dreams. I have made a commitment to myself to lose 30 pounds by my 30th birthday. This is weight that I have carried pretty much my entire adult life - and to me it's a symbol of times when I was ill-equipped/resourced to deal with life's challenges in a healthy way; instead I used food and alcohol to comfort and distract me from dealing with uncomfortable feelings. My issue is and always has been stress and emotional eating - as well as just plain old inconsistency and lack of structure - in my schedule, in my diet, and in my day to day habits.
I am by no means "out of control" - quite the contrary. I'm a lifelong athlete, fairly active and have made some giant strides in my lifestyle. I love yoga, hikes, spin classes, and have tried pretty much every type of nutrition plan and detox ever conceived. I am in fairly decent shape - by no means obese, but definitely carrying around extra pounds and just not happy with how my body looks, and never have been. It is almost harder for someone like me that has less weight to lose - because it is very easy to trick myself into thinking I am fine, and to make other things and projects a priority. If I was 100 pounds overweight - it would be obvious that I needed to do something. I am "fine", but I am not where I want to be, and definitely not where I know I can be. I want to feel comfortable in my skin - something I have never felt in my entire life. I have always had "extra" and have never been remotely comfortable with the thought of exposing my arms, my stomach, and (God forbid) wear any kind of bathing suit. As a result, I limit myself from experiences and chances to fully enjoy life - and that is not ok. I am very aware that this is it - I only get one chance, and I don't want to leave this life never having looked super hot in a bikini ;-) I am ready for a major change!
I have always dreamed of helping and motivating others live healthy, passionate, and full lives - and I dream of becoming a yoga instructor someday. I know the first step is for me to conquer my demons and finally realize my fitness potential. I believe that a healthy body is a sign of a healthy mind and emotional state - and I am ready for my outer body to reflect the amazing work I've done on the inside over the last couple of years. I realize one of my issues is that I have a habit of taking on an "all or nothing" mentality - which leads to burn out and disappointment. I don't want to do another crazy detox or count every single calorie - but I also don't want to sabotage myself. I never want to live a life or achieve a body that requires depriving myself of wine and chocolate - especially living in San Francisco ;-) I also have a very full life and career, so it will never be possible to live in the gym 3 hours a day 7 days a week. My goal is to develop a nutrition, fitness and lifestyle plan that is attainable and sustainable.
This blog will be specifically about this project and all of the elements that will go into it. I will post goals, jounal entries, pictures, wins/challenges, resources, events and overall progress. I will engage my mentors and friends along my journey - for accountability and to hopefully create a community of sorts focused on healthy, exciting, and joyful living. The value of community is huge - part of why I think I've failed before is that I tried to do it 100% on my own vs. engaging others in the process. When I've gotten leverage is when I've surrounded myself with other health minded people - joining exercise Meetup groups, etc. It's amazing how valuabe it is to read stories from people who are "real" and are/were faced with my same challenges - and how they conquered them. My ultimate goal is to not only capture my journey - but also at some point use it to inspire and help someone else along theirs.
PROJECT SEXY CLAUDIA has begun!!!
SO - what's this project all about then?? Precisely as the name implies - Project Sexy Claudia is about getting to a point where I feel, live and act as sexy and full of life as possible. It's about living life to the fullest, with a radiance and sense of confidence that only comes from being physically, mentally, and emotionally healthy. I have worked on my mental and emotional health - now it's time for the physical! I have known for some time now that I need to get my weight and fitness in check if I am to achieve my wildest dreams. I have made a commitment to myself to lose 30 pounds by my 30th birthday. This is weight that I have carried pretty much my entire adult life - and to me it's a symbol of times when I was ill-equipped/resourced to deal with life's challenges in a healthy way; instead I used food and alcohol to comfort and distract me from dealing with uncomfortable feelings. My issue is and always has been stress and emotional eating - as well as just plain old inconsistency and lack of structure - in my schedule, in my diet, and in my day to day habits.
I am by no means "out of control" - quite the contrary. I'm a lifelong athlete, fairly active and have made some giant strides in my lifestyle. I love yoga, hikes, spin classes, and have tried pretty much every type of nutrition plan and detox ever conceived. I am in fairly decent shape - by no means obese, but definitely carrying around extra pounds and just not happy with how my body looks, and never have been. It is almost harder for someone like me that has less weight to lose - because it is very easy to trick myself into thinking I am fine, and to make other things and projects a priority. If I was 100 pounds overweight - it would be obvious that I needed to do something. I am "fine", but I am not where I want to be, and definitely not where I know I can be. I want to feel comfortable in my skin - something I have never felt in my entire life. I have always had "extra" and have never been remotely comfortable with the thought of exposing my arms, my stomach, and (God forbid) wear any kind of bathing suit. As a result, I limit myself from experiences and chances to fully enjoy life - and that is not ok. I am very aware that this is it - I only get one chance, and I don't want to leave this life never having looked super hot in a bikini ;-) I am ready for a major change!
I have always dreamed of helping and motivating others live healthy, passionate, and full lives - and I dream of becoming a yoga instructor someday. I know the first step is for me to conquer my demons and finally realize my fitness potential. I believe that a healthy body is a sign of a healthy mind and emotional state - and I am ready for my outer body to reflect the amazing work I've done on the inside over the last couple of years. I realize one of my issues is that I have a habit of taking on an "all or nothing" mentality - which leads to burn out and disappointment. I don't want to do another crazy detox or count every single calorie - but I also don't want to sabotage myself. I never want to live a life or achieve a body that requires depriving myself of wine and chocolate - especially living in San Francisco ;-) I also have a very full life and career, so it will never be possible to live in the gym 3 hours a day 7 days a week. My goal is to develop a nutrition, fitness and lifestyle plan that is attainable and sustainable.
This blog will be specifically about this project and all of the elements that will go into it. I will post goals, jounal entries, pictures, wins/challenges, resources, events and overall progress. I will engage my mentors and friends along my journey - for accountability and to hopefully create a community of sorts focused on healthy, exciting, and joyful living. The value of community is huge - part of why I think I've failed before is that I tried to do it 100% on my own vs. engaging others in the process. When I've gotten leverage is when I've surrounded myself with other health minded people - joining exercise Meetup groups, etc. It's amazing how valuabe it is to read stories from people who are "real" and are/were faced with my same challenges - and how they conquered them. My ultimate goal is to not only capture my journey - but also at some point use it to inspire and help someone else along theirs.
PROJECT SEXY CLAUDIA has begun!!!
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