"A mother is not "born" in one dramatic, defining moment. A mother is someone who gradually emerges from the cumulative work of the many months (and years) that precede and follow the actual birth. Adjustment (is ongoing) takes place over a period of months through different stages."
-Lynn Bertman
I love this quote!
As parents it is often helpful to surround ourselves with warm, loving support. At some point the reality of parenthood may feel isolating and lonely. The idea of support and community is the foundation of our Mom's Group.
It is simply to gather, speak and be with one another! Ask questions of one another, brain storm, share stories and so much more! All mom's (with children of all ages) and mom's- to -be are welcome to join.
As the owner of Bella Bellies, there is so much I would love to do, but alas I find myself limited. But this group (free of charge) is something I hope to continue to support and nurture. With that said, I am always open to suggestions, ideas and feedback!
To find out more please go to: www.bellabellies.com and www.meetup.com/bellabellies.
Tuesday, September 14, 2010
Nitty Gritty of Science... Distended Tummy and Cardio Correlation...
Believe it or not...most of my ah-ha moments happened in College Biology and Chemistry! Yet, studying the basic bio-chemistry of the body makes one aware of how simply complicated the body can be! Especially when discussing a diverse group of hydrophobic molecules called lipids or...Fat! Why are these molecules so darn difficult to get rid of? According to the basic principles of biology: they are insoluble in water and therefore not excreted easily.
So why have we evolved to retain them?! I know the negative connotation...what use are they?! Fat molecules are excellent storehouses for energy. It is truly amazing how much energy a tiny gram of fat can store. When metabolized they release 9 cal/g -more than twice the energy from the same mass of carbohydrate or protein.
Above and beyond energy storage, we need fats for many reasons...such as insulation and protection of our VITAL ORGANS. So where does our genius body store this energy, insulation and protection? Typically, over our precious organs...hence our sometimes distended tummies.
What is one key component of a Bella Belly? Having an adequate (and not excessive) amount of adipose tissue over our vital organs....How does one work to metabolize fat? Good old fashioned basics...balancing a HEALTHY diet (energy in) and exercise/activity/movement (energy out).
One important factor to consider is ensuring your exercise routine is not too strenuous or too easy...
Determining your target heart rate can help! Below is the "How-To!"
Calculating your Target Heart Rate Step-by-Step:
1) Determine your Resting Heart Rate (RHR): After 4 or more consecutive hours of rest, take your pulse for 10 seconds. Multiply your beats-per-10-second by 6. 10 beats per second X 6 = 60 RHR
2) Calculate your Maximum Heart Rate by subtracting your age from 220 (220-29 yrs = 191 MHR ).
3) Determine your Low Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .50. Then, adding your last result to your RHR. (191-60 = 131 HRR/Heart Rate Reserve; 131 *.50 = 66; 66+60 = 126 Beats Per Minute).
4) Determine your High Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .85. Then adding your last result to your RHR. (191-60 = 131 Heart Rate Reserve/HRR; 131 * .85 = 111; 111 + 60 = 171 Beats Per Minute).
5) Put it all together! Warm up until your heart rate is the result of your HRR. Next, begin your workout and exercise while your heart beats between the result of step 3 and no higher than the result of step 4.
In review....I (Annie) Am 29 years old and have a resting heart rate of 60 beats per minute after take my pulse first "thing" in the morning.
220-29 = 191 Maximum Heart Rate;
191 MHR -60 BPM = 131 HRR;
131 * .50 = 66; 66 + 60 = 126 beats per minute.
131 * .85 = 111; 111 + 60 = 171 beats per minute.
Therefore, I should warm-up until my heart rate is 131 beats per minute (by walking and dynamic stretching) and then continue to exercise for 30 minutes (running/biking/ellipticalling) while my heart rate is between 126-171 beats per minute. Then cool down (walking) until my heart rate is 126 beats per minute.
Make sense? You can also copy and paste these url addresses into your browser to determine your target heart rate.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
http://health.discovery.com/centers/heart/hrc/hrc.html
If you are still wondering, bring your resting heart rate number into a Stroller Moves Class (http://www.bellabellies.com/hoboken-schedule) and we will determine the values together.
As a personal trainer, I recommend monitoring your heart rate with OMRON or Polar Product (such as the Polar FS1 Heart Rate Monitor Watch) which measures your pulse over your midsection.... Personally, I have had the most positive results using these monitors with clients.
Furthermore, to understand cardiovascular exercise please read: http://bellabellies.blogspot.com/2010/03/what-approach-to-well-being-does-bella.html
To join us for a cardiovascular intense class please sign-up at: (http://www.bellabellies.com/hoboken-schedule)
So why have we evolved to retain them?! I know the negative connotation...what use are they?! Fat molecules are excellent storehouses for energy. It is truly amazing how much energy a tiny gram of fat can store. When metabolized they release 9 cal/g -more than twice the energy from the same mass of carbohydrate or protein.
Above and beyond energy storage, we need fats for many reasons...such as insulation and protection of our VITAL ORGANS. So where does our genius body store this energy, insulation and protection? Typically, over our precious organs...hence our sometimes distended tummies.
What is one key component of a Bella Belly? Having an adequate (and not excessive) amount of adipose tissue over our vital organs....How does one work to metabolize fat? Good old fashioned basics...balancing a HEALTHY diet (energy in) and exercise/activity/movement (energy out).
One important factor to consider is ensuring your exercise routine is not too strenuous or too easy...
Determining your target heart rate can help! Below is the "How-To!"
Calculating your Target Heart Rate Step-by-Step:
1) Determine your Resting Heart Rate (RHR): After 4 or more consecutive hours of rest, take your pulse for 10 seconds. Multiply your beats-per-10-second by 6. 10 beats per second X 6 = 60 RHR
2) Calculate your Maximum Heart Rate by subtracting your age from 220 (220-29 yrs = 191 MHR ).
3) Determine your Low Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .50. Then, adding your last result to your RHR. (191-60 = 131 HRR/Heart Rate Reserve; 131 *.50 = 66; 66+60 = 126 Beats Per Minute).
4) Determine your High Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .85. Then adding your last result to your RHR. (191-60 = 131 Heart Rate Reserve/HRR; 131 * .85 = 111; 111 + 60 = 171 Beats Per Minute).
5) Put it all together! Warm up until your heart rate is the result of your HRR. Next, begin your workout and exercise while your heart beats between the result of step 3 and no higher than the result of step 4.
In review....I (Annie) Am 29 years old and have a resting heart rate of 60 beats per minute after take my pulse first "thing" in the morning.
220-29 = 191 Maximum Heart Rate;
191 MHR -60 BPM = 131 HRR;
131 * .50 = 66; 66 + 60 = 126 beats per minute.
131 * .85 = 111; 111 + 60 = 171 beats per minute.
Therefore, I should warm-up until my heart rate is 131 beats per minute (by walking and dynamic stretching) and then continue to exercise for 30 minutes (running/biking/ellipticalling) while my heart rate is between 126-171 beats per minute. Then cool down (walking) until my heart rate is 126 beats per minute.
Make sense? You can also copy and paste these url addresses into your browser to determine your target heart rate.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
http://health.discovery.com/centers/heart/hrc/hrc.html
If you are still wondering, bring your resting heart rate number into a Stroller Moves Class (http://www.bellabellies.com/hoboken-schedule) and we will determine the values together.
As a personal trainer, I recommend monitoring your heart rate with OMRON or Polar Product (such as the Polar FS1 Heart Rate Monitor Watch) which measures your pulse over your midsection.... Personally, I have had the most positive results using these monitors with clients.
Furthermore, to understand cardiovascular exercise please read: http://bellabellies.blogspot.com/2010/03/what-approach-to-well-being-does-bella.html
To join us for a cardiovascular intense class please sign-up at: (http://www.bellabellies.com/hoboken-schedule)
Friday, September 10, 2010
Bella Bellies Classes are Back in Session!
Hello All!
I hope you had a wonderful summer! We enjoyed our summer travels and time with family! Now recharged, we are happy to be back in Hoboken!
As stated in the headline, the classes have resumed. Please visit: http://www.bellabellies.com/ to find out more! We are offering Stroller Moves & Momilates, Bella Core w/Child Care and Prenatal Pilates & Yoga. The locations vary, so please click on the class description located on the "Schedule Page" to find out where and when.
Our Mom's & Prenatal Meetup group will be gathering for a "Night Out" Please go to www.meetup.com/bellabellies to sign up and meet everyone! Furthermore, we hope to coordinate a weekly gathering on Fridays!
Warm regards,
Annie
I hope you had a wonderful summer! We enjoyed our summer travels and time with family! Now recharged, we are happy to be back in Hoboken!
As stated in the headline, the classes have resumed. Please visit: http://www.bellabellies.com/ to find out more! We are offering Stroller Moves & Momilates, Bella Core w/Child Care and Prenatal Pilates & Yoga. The locations vary, so please click on the class description located on the "Schedule Page" to find out where and when.
Our Mom's & Prenatal Meetup group will be gathering for a "Night Out" Please go to www.meetup.com/bellabellies to sign up and meet everyone! Furthermore, we hope to coordinate a weekly gathering on Fridays!
Warm regards,
Annie
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