You will notice a common theme running through this month's newsletter... the heart.

February brings Valentine's Day-don't forget men-and it is also Women's Heart Health month.

DO YOU KNOW YOUR HEART? 

 

Several of you are on the Gold Standard Program (GSP) and are starting to see some progress. Good for you. I have no doubt that if you stick with the program you will be successful.

 

One of the requirements of the GSP is a heart rate monitor (HRM). Most people don't wear a HRM when they workout. There's nothing wrong with that, but in some ways it's like driving without a speedometer. Sometimes when driving on a trip I'll look at the speedometer and realize that I'm driving faster than I thought.

 

Same thing goes with your heart. The heart is a muscle just like the muscles in your arms or legs (different kind of muscle, but muscle just the same). When you workout, the muscles you're working give you signals that let you know how they are doing. When they start burning they are telling you there is a build up of lactic acid and pretty soon the muscle will stop contracting.

Your heart sends different heart rate signals through its beat, but unless you take time to listen and decipher them, you won't really know what it's telling you. The HRM converts those signals into something meaningful.

The base signal is the heart rate or pulse. This tells you how fast your heart is beating. The higher the number the faster your heart is beating. This is called your heart rate.

There are several different heart rates that you will want to pay attention to, they are:
Resting Heart Rate (RHR)  This is your heart's rate upon waking or being totally at rest for more than 20 minutes. This is the lowest rate at which your heart beats. This indicates your level of fitness. The lower the heart rate, the higher the fitness level.  Click here to read more.



WOMEN AND HEART HEALTH

The most common way women present with heart disease is dead, dead on arrival," Dr. Kathy Magliato, cardiothoracic surgeon at Saint John's Health Center in Los Angeles, told ABC News. "Women tend to downplay their symptoms, and they tend to wait longer to come to the hospital, and that's why they die at home."

 

That should get your attention!

 

Women experience heart disease much differently than men. Symptoms are more subtle-not the crushing chest pain often associated with a heart attack. Here is a list of the more common symptoms:

  • Neck, shoulder, upper back or abdominal discomfort
  • Shortness of breath
  • Nausea or vomiting
  • Sweating
  • Lightheadedness or dizziness
  • Unusual fatigue

Obviously we cannot go into a great deal of detail in this newsletter, but The National Coalition for Women and Heart Disease has published a very helpful guide. You can download it to review. 
VALENTINE'S DAY-LET'S GET REAL!

You are doing great! You are being careful about your food, and seeing the results. And now, here is the holiday that focuses on chocolate.

Most of you have heard me say that virtually no food should be off limits. But those who are successful in losing weight and keeping it off make smart choices when faced with eating temptations. Living a healthy lifestyle does not mean denying yourself foods you like; it's learning to eat those foods wisely and judiciously.

If you love chocolate by all means have a piece, but make sure you plan your meals for the day to include the calories, fats, etc, The worse thing you can do is to eat your regular meal and then have the sweet treat on top of everything else you ate. The best way is to cut out a small portion of your meal to make room for the additional calories so that you keep your caloric intake constant. 

This table will offer some useful information in making smart choices.
MEMBER PROFILE  - Allan Jones
Member since January 2011.

Rob Renfroe featured Lifestyle during one of the Quest Men's Ministry sessions at the Woodlands United Methodist, He said he was a member and recommended it highly.    

Twelve years ago I was diagnosed with a rare illness that left my health in shambles. I was overweight and to say I was out of shape is a huge understatement. It took until late in 2010 to work up the confidence to try to get fit again. God put it on my heart that He wanted me to do work for Him and that it would require me to be in better shape for what He has planned for me. Since He saved me from a nearly fatal illness, I listened and acted.

 

Goals: My goals are to add quality of life for the time I have left on the planet-I just turned 55 last November; to have an overall level of fitness, strength, tone and stamina. Better diet, lower blood pressure, good sleep and a fitness level that allows me to have an active outdoor life.

 

My approach: Consistency and commitment. Working out is a part of my daily routine and I treat it the same as getting up and going to work-not something that I "ought to do" but something I must do. I alternate cardio and weights and I push up the weights after working at the same level for a few weeks. I make adjustments on pace and resistance on my cardio workouts and spread my routine over multiple machines to work different muscles groups. I incorporate stretching exercises at the end of both cardio and weight sessions.

 

I try to keep fatty foods out of my diet, little or no fried foods, very moderate red meat intake and pile the raw vegetables onto my salads. Moderation in alcohol and no soft drinks at all. I try not to eat large meals at night and order heart healthy entrees during the business week

 

Results: The results have been amazing. 20 pounds lighter, 3 inches off my waist, tone in muscles I haven't had in 25 years, more stamina, better sleep, overall feeling of well-being. It is never too late to start a fitness regimen.  

 

Fun facts:  I enjoy playing golf when I can and riding my Harley with Nancy.