No February blahs here

Isn’t it appropriate that February is Heart Health Month.  So, in keeping with the heart theme let’s remind ourselves to train our heart at the right intensity.  To know how hard you are working your heart you need to use a heart rate monitor.  There are lots of versions of heart rate monitors on the market from the Fitbit, to the Apple Watch, and they are priced from around $100 to $600.  So there are lots to choose from.  I personally prefer the Apple Watch.

Step 1: choose your heart rate monitor

Step 2:  determine your target heart rate. To do so you will need to know your resting heart rate.  A true resting heart rate should be taken first thing in the morning before getting up.

Step 3: Download HR Zones app and enter your age and resting heart rate.

So you can see how easy it is to monitor this data.  If you see an increase in your resting heart rate it could be a sign of over-training, so be aware.

After completing a workout that elevates your heart rate check your recovery heart rate 60 seconds post workout.  A good recovery will show a decrease of 20 beats or more in 60 seconds.


Heart Healthy Baked Salmon

My weeknight go to recipe is as follows...

Ingredients: 
- Salmon fillets
- Hoisin sauce
- Green onions, chopped
- Sesame seeds, toasted

Directions: 
Super easy!  Baste salmon with Hoisin sauce, sprinkle with green onions and sesame seeds.  Bake for 12-15 minutes in 450 degree oven.  Enjoy and feel good for looking after your heart.



Group Class Update

There is space is available in my Monday Reformer 9am, Tuesday yoga 8:15am and Thursday small group training at 8:00am.  There is limited space, so reserve a spot now by calling Fit For Life Physiotherapy at 905-333-3348.

On Valentine’s Day how about planning a partner workout or winter hike with your special someone❤️❤️❤️