Hi all,
Happy April!!! It’s the most wonderful time of the year! Spring is in the air and summer is around the corner! Spring represents a time to clean out the old stuff and get ready to change things around inside and outside. In month 4 of 2.0.1.2 it’s all about you; ask yourself what can you do to clean out the old stuff and get ready for changes inside and out.
When it comes to fitness, understanding the basics of how the body operates when active versus sedentary will help you in spring cleaning inside and out. I thought it would be a good idea to talk to you about the different types of measurements used to help you achieve overall health and wellness. You probably have all heard by now the following: resting heart rate (RHR), resting metabolic rate (RMR), basal metabolic rate (BMR), body mass index (BMI) and perceived rate of exertion (PRE), but what do they all mean?  They are all important measurements to help you spring clean your body and change it inside and out. I’ve heard RMR and BMR used interchangeably, but they are different. The RMR is the amount of calories you can burn without exercising, taking into account eating habits, weight, height, etc. The BMR is the minimal amount of calories your body needs to function: breathing, heart pumping, organ functioning, etc. If you have taken any of my classes, you may have noticed that I ask how you are feeling frequently, this is where I’m using my PRE scale to judge how the class is going and if I need to speed it up or slow it down. Sometimes I like to keep the class moving and keeping the pedal to the metal full throttle!!! (insert evil laughter here!) Next up is the BMI scale, which is something that I really don’t like because it seems to put everyone in a box and we are all not built the same, so the numbers to me are not accurate based on other factors. According my BMI numbers, I’m considered overweight for my height and weight, really?  I’m putting this info out there as my due diligence to you and giving you a choice to use it or not. Don’t let my opinion sway you one way or the other; it’s up to you to decide.
I have attached several links and information to help you spring clean and get a good idea of where you are in terms of your RHR, RMR, and BMR etc.
Resting heart rate
http://www.mayoclinic.com/health/heart-rate/AN01906

Resting metabolic rate
http://www.livestrong.com/article/339838-how-to-figure-your-metabolic-heart-rate/

BMR vs RMR
http://www.acefitness.org/blog/616/bmr-versus-rmr
http://health.discovery.com/centers/heart/basal/basal.html
http://www.fitwatch.com/qkcalc/bmr.html
Perceived Rate of Exertion
http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html

Body Mass Index
http://www.nhlbisupport.com/bmi/

Classes:

Wednesdays: TNT (Tabata N Tone) Wm. Tally Rec Center 7-8pm

Saturdays: Boot Camp Wm. Tally Rec Center 8am-9am; TNT 9:30am-10:30am

Upcoming events:
1st Annual Crib Crawl 5K Saturday, April 7th 2012 Baker Park (I’ll be warming up the crowd before the start of the race with some stretching and heart pumping exercises, come out and have fun!)
http://www.cribcrawl.com/
1st Annual Our cause for the cure run / walk The Faith Striders Saturday April 21st 2012 Baker Park
http://www.faithstriders.com/
Mud Dog race at Ceresville Mansion in Frederick April 21st
http://www.clickitevents.com/

Coming Soon:
Blueprint 2 Fitness Outdoor 2012 Boot camp! Email coming soon, stay tuned!
Solicitation:
Looking for alternative health practitioners for next month’s newsletter.  Anyone who would like to share the contact info of their favorite chiropractor, acupuncturist, massage therapist, etc. please email me and let me know. I would like to use just your first name if possible to go along with your submission, that way if someone asked me about your submission I can get back to the right person.

Yours in health and  time is fitness,

Hi all,

I want to first say Happy Valentines Day to everyone and hope you all have a enjoyable day!

As we are in month 2 of 2.0.1.2 and spring will be here on March 20th, do you feel you need to step up your fitness game to get ready for the spring and summer? Well, to help you step up your fitness game I would like to share some information with you regarding which training workouts will help you burn fat, get you in shape and find your your body type. With this information in hand, you’ll be able to take your workouts to the next level and reach your goals.  I believe in mixing up your training to get a well rounded workout, from water aerobics to Zumba to a boot camps and everything in between. Below are 3 links talking about different training methods and what they have to offer.

http://health.yahoo.net/articles/fitness/inside-cult-crossfit

http://www.intervaltraining.net/tabata.html

http://www.livestrong.com/article/389686-the-best-gym-exercise-to-lose-weight/

Finding out your body type and exercises that will work with your body type will help you get to the next level. We are all different and come in different shapes and sizes. You may not be one particular shape, so don’t worry;  this is just to give you an idea of where you think you may be and what exercises will help you.

http://www.bodybuilding.com/fun/becker3.htm for men

http://www.weightcontroldoctor.com.au/index.php?page=bodytypes for women

http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type for women

P.S. Join us in running the 2012 Mud Dog race at Ceresville Mansion in Frederick and Tough Mudder at Crumland Farms.

http://www.clickitevents.com/

http://toughmudder.com/events/mid-atlantic-2012/

Hi all,

Welcome to the Blueprint 2 Fitness newsletter 2012 kick-off! You’ll receive a monthly newsletter with helpful hints and tidbits to get you on track, keep you on track and give you more incite to health and wellness. If you do not want to receive the newsletter, just let me know and I’ll remove you from the list. I promise not to overload your mailbox, besides I don’t like those types of emails either!

It’s 2.0.1.2 and it’s all about you!! Take this time to reflect on what held you back from reaching your goals last year and how can you overcome them this year. Also reflect on how you reached your goals last year and how can you improve on them this year!

Here are a couple of articles that I would like to share with you all. I hope you find these articles helpful on your health and wellness journey!

http://www.ideafit.com/fitness-library/build-a-better-breakfast-0

http://www.ideafit.com/fitness-library/burning-fat-myths-and-facts

Here are some upcoming events that I thought you might be interested in attending with me this year.

http://www.frederickrunfest.com/

http://toughmudder.com/events/mid-atlantic-2012/

http://www.active.com/running/frederick-md/frederick-rescue-mission-10-miler-2012

P.S.  I’ve started teaching my Tabata N Tone (TNT) class every Thursday at Walkersville Rec Center starting at 7pm.

Additionally, you can subscribe to our blog through our newsletter subscription form. Our newsletter will be delivered to your inbox weekly, containing all of the week’s blog posts.

Enjoy!