Reviveyourlife

Here is an audio podcast for Fitness by Phone spoken by moi. A bit of a technology test.
Next will be a video. Stay well and enjoy your life!!!

 

 Fitness by Phone: Play Now | Play in Popup | Download

Well it was raining cats and dogs this morning, but I decided to do my scheduled interval training anyway.
Coach Nancy (my Fitness by Phone coach) will be pleased I think. I went on my measured 400 metre lap, half up hill and half down and straight out my driveway. Fast walk and some slow jogging.

I had my caltrac on and my Polar 2000 heart rate monitor. The heart rate monitor is the key to these workouts, because together we have set some small goals over the scheduled 15 minute period. interval training is simply a situation where you train for a couple of minutes at a certain exertion level, then back off for a couple of minutes, then again at ever higher exertion levels.

The exertion is a 1-10 scale where 1 is no exertion and 10 is so much exertion you can hardly breathe

We were looking for an average heart rate of 65-75% of max, and a maximum heart rate of about 85%. And the perceived exertion was to be about 7 or 8 out of 10.

Pretty good - I averaged 79% and maxed out at 104%. With an exertion level of 10. I literally couldn’t breathe unless I consciously used my diaphragm a lot more than usual. LOL but I feel great.

BTW, I used 240 calories to do the 16 minutes of exercise, so I am on track to burn my 450 plus for the day extra through movement.

The more I use Fitness by Phone principles for my own health training, the more convinced i become of its usefulness to virtually anybody. You can’t help but win

Cheers

I have been reading a book called “Influencer - the power to change anything”. It sort of yelled out “buy me” when I was in a Barnes and Noble bookstore in the USA a couple of weeks ago.

Anyway here is what it sums up as vital behaviour when losing weight.

“take care to focus on strategies that focus on behaviour, not outcomes. You already know what you want to achieve (weight loss and good health) - now you want to learn what to DO. Be leery of vague advice. people make mistakes and yet find a way to quickly get back on track. If you fail to follow your dietary and fitness plan one day it should cue you to look for where you went wrong so you can take corrective action - not to take a one time “failure” as a sign you won’t be able to succeed and thus give in to your cravings”.

How often has that happened to you? I still have to fight this thought process myself…

At Fitness by Phone we use a DAILY action plan, which shows you what to DO each day to lose weight and get fit.
Each day ads up incrementally. Every pound you lose is made up of ounces lost each day you behave in the correct fashion.

The Fitness by Phone motivational activity monitors show you if you are on track, every day. And if you do overindulge or miss an activity session, no big deal.

I was lost without my Caltrac (it fell off on a motorbike ride just before I left for the USA) and even though I thought I was doing OK, I actually gained 3 kg over 3 weeks of holidays and fun.

The more I use Fitness by Phone with my own FbP coach, and with my existing clients, the more impressive it becomes.
I urge anyone who has had trouble staying on a weight loss program to try it. The guarantee is strong, and has never been exercised in the 10 years Fitness by Phone has been in business.

Simply, Fitness by Phone works.

Cheers
Rick Rakauskas