Written Message

DAY 13   I'm often asked this question: "How hard should I work out?" As you could tell from my talk in the video today, this isn't a simple answer. You really do need to know how to listen to your body. Your heart and breathing rate can often be a good indicator of how hard you're working.   Cardio exercise doesn’t mean going all out. It means working within a range that challenges you while still feeling safe and sustainable.  

One simple way to estimate your cardio range:

• 220 minus your age = A

• A × 0.55 = low end

• A × 0.85 = high end

When you’re in this range, you should feel warm, slightly breathless, and able to talk but not sing.

  I am 63, so here is how this formula works for me 220 - 63 = 157 157 x .55 = 86 157 x.85 = 133   So for me, the ideal cardio heart rate is between 86 - 133 beats per minute. When I'm exercising, I can just take a quick break, find my pulse, take it for 1 minute, and then see where I'm at.   Give this a try and start to see what it feels like to be in your cardio range.     Something to Think About: "Confidence comes when God's thoughts about you become the only one that matters."   I would love for you to experience freedom from people pleasing - it's only possible when you allow God to be #1. This will change your life.   Something to Listen To: Blessed by Hillsong     Nutrition Tip: Drink water! You probably knew this would be your nutrition challenge after the video message today.   There are so many health benefits associated with drinking water. Your body is approximately 65% - 70% water, so when you are even slightly dehydrated, your body can not operate optimally. Staying hydrated can help you lose weight because you actually burn more calories when you're well hydrated. We often think we're hungry when we're actually thirsty. How much water should you drink?? This does vary a bit from person to person. On average, you should drink 1/2 your body weight in ounces - ie. if you weigh 160 pounds, drink 80 ounces of water. Some say to focus on drinking 8 cups a day.   Today, you need to pay attention to how much water you drink. Make a goal and then keep drinking until you get there. Try adding sliced lemon, lime, strawberries, cucumber, ginger, etc. into your water for more flavor.