The Official Blog of Tara Marie Segundo, M.A.
Dear Tara Marie,
I just began an exercise program. I have always heard about the aerobic “target heart rate range,” but I don’t know how to find my range or what it represents. Please help!
Laurie, Staten Island, NY
Dear Laurie,
I totally understand your confusion! The “target heart rate range” is considered the range in which you can do your cardiovascular activity “aerobically,” meaning depending primarily on the aerobic energy-generating process. The term aerobic literally means “living in air” and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are supported by aerobic metabolism can be performed for extended periods of time.
Some people must monitor their heart rate diligently due to a past cardiac event or another health issue. These people should wear a heart rate monitor, which will provide an accurate, up-to-the-minute reading of their heart rate.
For people for whom there is no cardiac concern, there are 3 easy ways to gauge exercise intensity, and I teach all 3 methods to my clients.
TARA MARIE’S TOP TEN WAYS TO SET YOURSELF UP FOR SUCCESS!
THREE: Structure your time.
If you want to truly transform your life by making a plan of exercise and healthy nutrition a priority, you will literally need to MAKE it a priority. Many of us have good intentions, but the truth is we end up doing the things that we deem most important. Everything else gets done if we can fit it into our already-over-scheduled lives. I have found that when my schedule is too unstructured, I get much less done. I do what is in front of me at the moment and before I know it, the day is over and tasks remain unfinished. The best way to manage your time is to schedule blocks during which you will work on specific tasks.
When it comes to exercise, you must apply this same kind of structure to your plan. This is largely why working with a trainer is so effective. My clients have to book appointments with me in advance and without 24 hours notice, they are charged whether or not they keep a scheduled appointment. Once they book an appointment with me, they book the rest of their day around it.
This shot was taken at the 2011 WNBF World Championship in which I competed in the Pro Figure Division. I hadn’t competed in 4 years and I felt really rusty!!! I had to take this year off due to a hectic schedule, but I hope that I can be back in 2013!! You are NEVER too old to compete if you are interested. This show was 4 months after my 46th birthday! You can do whatever you put your mind to! Go for it and live your dream!!
~ Tara Marie
Dear Tara Marie,
I will be heading off to college in the fall and want to look and feel my best. How do I enjoy my social life at school without gaining the “Freshman 15?”
Thanks, Carla
Miami, FL
Dear Carla,
No problem! Want to have a social life but still watch your weight? There are easy ways to be festive but not pack on the pounds. Here are some tips to keep your waistline in check and still enjoy la dolce vita. When you go out to party remember these…AND have fun!
1. Don’t be a two-fisted eater. Slow down, chew, talk, and keep one hand free to wave at cute guys across the room!
2. Drink smart. If you want to drink alcohol, drink one glass of sparkling water between imbibing in the fun stuff! This will fill you up and slow down your intake of alcohol (and empty calories).
3. NEVER go to a party famished. There are two reasons for this: there may not be any healthy fare offered, and also, being hungry will undoubtedly lead to binge eating.
4. No loitering allowed! Back away from the buffet after you have filled a plate, and go to the other side of the room to mix and mingle. Lingering by the buffet table will encourage mindless eating.
5. Size matters! Instead of using an entrée plate, grab an appetizer plate and fill ‘er up. Our eyes can trick our brains into believing that we are getting more food when the plate looks full!
TARA MARIE’S TOP TEN WAYS TO SET YOURSELF UP FOR SUCCESS!
TWO: Put exercise at the top of your list. If you are truly committed to achieving your goals, you will sometimes have to sacrifice other things to make room for your fitness program. I am not suggesting that you don’t take your sick child to the doctor, but you may have to forgo meeting your friends for drinks after work when your time is tight.
I am reminded of one of my girlfriends who is quite the social butterfly. We laugh because she doesn’t have time to always get to the gym during the week because she has a very robust social schedule and has engagements most evenings. I, however, rarely have time to socialize during the week because I go to the gym in the evening after work.
We all make time for the activities that we believe are a priority and the rest we do when and if we “have time.” The truth is, everyone has the same 24 hours in a day, but we all place a different level of importance on different things. There is no right or wrong choice, but make sure that your choices are aligned with your goals.
I have worked with many movers and shakers and asked them how they make time for exercise during a busy week. Every person said the same thing: they schedule an appointment with themselves and keep the appointment, making it a priority as they do their appointments with CEOs and business clients.
Put exercise at the top of your list and book an appointment with yourself. Once you book the time, regard it as highly as you would any other appointment to which you are committed. You are certainly worth it.
Read Success Tip #1 if you missed it!
Shine on!
Tara Marie
Stay tuned for Tip #3!
TARA MARIE’S TOP TEN WAYS TO SET YOURSELF UP FOR SUCCESS!
ONE: Stop trying and start doing.
Set yourself up mentally for success with an “I will” attitude rather than an “I’ll try” attitude.
Saying “I’ll try” to exercise is really saying, “I will exercise if everything else gets done, if I am still in the mood, and if nothing better comes up.”
Yes, unexpected things happen and our best intentions are sometimes derailed, but the mindset that you bring to your self-care is of prime importance. If you take an “I’ll try” attitude toward your health and fitness plan, you are essentially putting yourself and your plan at the bottom of the list.
When you take an “I will” attitude, you are putting the two at the top of the list. In other words, unless you are dead or seriously disabled, you are going to find a way to fit some form of movement into your day—no excuses—period!
One of my favorite quotes is by Pat Riley, widely regarded as one of the greatest NBA coaches of all time. He said, “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.”
Decide now to bring an “I will” attitude to your life. Stop trying to do things and just do them. Make a commitment and hold yourself to a high standard.
Every day when you awaken is a chance for a fresh start. Decide today to be better, do better, and live better than yesterday. Greatness begins with a quiet decision to pursue excellence.
Shine on!
Tara Marie
If you don’t believe that being deficient in one vitamin can have an enormous impact on your body, consider this:
People with LOW levels of Vitamin D have HIGH rates of many cancers. If I can’t appeal to your desire to stay alive, let me appeal to your vanity:
Vitamin D makes fat cells more metabolically active so you will burn body fat more efficiently. Also, if you struggle with weight loss, you will appreciate that Vitamin D stimulates the production of Leptin, the hormone that tells your brain that you’re full!
Foods rich in Vitamin D include fortified cereals and dairy, salmon, tuna, shrimp, and many mushrooms! Supplementation is also an easy remedy, as is getting 10-15 minutes of daily sunshine without the protection of sunscreen!
A simple blood test will reveal your Vitamin D levels so there’s no reason to be deficient!
Live with Simplicity,
TMS
There are occasions in life that knock us down and it seems impossible to be positive in the moment. Loved ones die, relationships break up, we experience a health crisis, businesses fail, homes are lost, people disappoint us, we disappoint ourselves, or mundane things happen that ruin our day: this is life as an adult. Much of it is no fun, and you have to get over it.
When it seems IMPOSSIBLE to put a positive spin on a given circumstance, you can still ALWAYS be resilient.
Being resilient simply means that you WILL get up when you are knocked down. It means that NO MATTER WHAT, you will pick yourself up, dust yourself off, and fight your way back. It means that NOTHING and NO ONE can break you, because you will always get up swinging.
I continue to learn the skill of being resilient, and the more I practice, the easier it gets. At this point, I still can get twisted in knots about something and indulge in a 2-day crying jag, but for the most part I am learning to take my knocks and keep going. The secret is in the way we frame the things that happen in our lives.
I saw an episode of ABC’s 20/20 that featured 4 billionaires that all started with nothing and built an empire. One of the consistent traits they shared was that they shrugged off failure like it was nothing and kept going. While many people let failure put an end to their dreams, these billionaires played life like it was a game of Monopoly and accepted failure as a part of being successful.
The show reminded me of a former client of mine that I’ll call John. John is a global financier and spends his day making deals with sums of money that most of us never have occasion to even think about.
As a high-powered businessman, he always checked his Blackberry between sets at the gym. On one particular day, he reviewed his emails as I was loading the squat rack with another couple of plates. I heard him say in a monotone voice, “Oh, crap,” and then let out what almost sounded like cocky laughter. When I asked him what had happened, he told me that he had just lost a 26 MILLION dollar deal. He said it like he was asking me to get him another towel.
Hi Tara Marie,
I have fibromyalgia, which makes it very difficult to exercise. I exercise for a few days then my body gives out. I have to rest for at least a week. I was wondering if rebounding is a good exercise for me.
Thank you,
Terri
Dear Terri,
Thanks for writing. I am getting more and more calls and letters from people living with fibromyalgia. One of the best things you can do if you have fibromyalgia is exercise.
For reader’s that are not familiar with this condition, Fibromyalgia Syndrome is a chronic pain and fatigue disorder for which the cause is still unknown. The defining fibromyalgia symptom is multiple tender points and pain in the connective tissue of the body such as the muscles, tendons and ligaments. Fibromyalgia symptoms are different from rheumatoid arthritis and osteoarthritis because they do not involve the joints. The most common sites of fibromyalgia pain are the neck, back, shoulders, pelvic girdle and hands.
Stress or lack of sleep can make the symptoms of fibromyalgia worse. Additional symptoms may include: irritable bowel and bladder, headaches, facial pain and migraines, restless leg syndrome, impaired memory and concentration, skin sensitivities and rashes, dry eyes, dry mouth, anxiety, depression, impaired coordination, dizziness, vision problems, heightened sensitivity to odors, noise, light, touch and weather change. More women than men have fibromyalgia, and the disorder is quite common—it is seen in up to 5% of the population. Although it is tough to live with, it isn't life threatening and it doesn't cause permanent damage.
Exercise in many different forms, whether stretching, resistance training, walking, swimming, cycling, yoga, etc., are known to be effective for easing the symptoms of fibromyalgia.
The key is to start slowly and increase activity gradually. Consider the following tips:
- Get some aerobic exercise. Choose a low-impact activity such as walking, cycling, dancing, swimming, water aerobics, or gardening. Start with just five minutes of activity three times a week, and then add another minute every time you workout. When you've built up to 30 minutes, gradually increase the number of workouts to five times a week.
- Strengthen your muscles. Using resistance bands, free weights, or weight machines will help build strength. Move slowly, use very light resistance, and then gradually build up. This should be done twice a week on nonconsecutive days.
- Stretch. After you're warmed up, gently stretch all major muscles for 5 to 10 seconds. Doing this in a warm shower or pool will make it easier and more comfortable.
