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Boosting your resolution
 With weight loss being the most popular New Years resolution we wanted to help keep you headed in the right direction.One of the best ways to lose weight is exercise within the "target heart rate". Dr. Phil Maffetone uses a formula to identify the "Maximum Aerobic Heart Rate" which is the heart rate that allows you to exercise and use fat as the main source of fuel or energy for your body. It allows you to recover more quickly so you can exercise daily without needing time off due to soreness.
To find your "Maximum Aerobic Heart Rate" use this formula:
1. Take 180
2. Subtract your age
3. Take this number and correct it by the following:
-If you do not workout, subtract another 5 beats
-If you workout only 1-2 days a week, only subtract 2 or 3 beats
-If you workout 3-4 times a week keep the number where it is
-If you workout 5-6 times a week keep the number where it is -If you workout 7 or more times a week and have done so for over a year, add 5 beats to the number
-If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have
-If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have
This will give you your heart rate to burn fat efficiently. To monitor this, go to a local sporting goods store and buy and heart rate monitor. We recommend a simple one without too many "bells and whistles" so that it isn't intimidating to use. Many people will find that at first they have to run or walk much slower than they typically do to stay at this heart rate. Over time their body adjusts and can slowly pick up speed and stay at this new rate. Other tips that will help you keep your weight loss resolution: 1. Eat breakfast! - You body is expecting food when you wake up in the morning. If it doesn't get food initially it will go into starvation mode and hoard the food once you do eat. 2. Eat 5 - 7 small meals throughout the day. Because your body is getting its food throughout the day, it will not store the food, but use it instead. 3. Check your serving sizes. A serving size of protein (beef, chicken, fish) should be about the size of your palm...no your fingers do not count as a part of your palm. 4. Healthy fats are...healthy! Avocado, nuts, fish, etc. are good for you. 5. Everything in moderation. This includes food, drink, work, fun, and exercise. We tend to be a society of bigger is better. We have gotten bigger, but our health has not gotten better. | 
