Rich's Phoenix Fitness

Hello everybody!
CDC and ACSM recommend that healthy adults from 18 - 65yrs should have a minimum, 30 minutes, 5 days per week, of moderate intensity physical exercise or 20 minutes of vigorous intensity exercise, 3 days per week. What is moderate exercise???
Moderate exercise is the amount of exercise that causes you to sweat(through the entire workout).
The great thing is, you can break up the time for 3x10 or 2x15 minute bouts. these numbers are to maintain physical status, if you want to loose weight, the numbers will have to increase.
(I love that you can spread the time out during the day!)

Rich - of Rich's Phoenix Fitness

Okay everyone, this will be a fun ask today,
remember a time in your past when you laughed your ass off and became uncontrollable!

Rich - Rich's Phoenix Fitness

Hey everybody, I have two words of the day,
Perseverance & Hope, two of my favorite words. For those who are down and think, "why try, what's the point". You need your perseverance to dig deep down and find hope. It's like sending you into a dark basement and your job is to find that one grain of hope and thrive! You can do it if you search really deep in your soul, you'll find it!

Happy Tuesday, every body,
Peace, one love!

Never let anyone dictate who you are.

With the ebb and flow of life, remember "Tough times don't last, tough people do."
- unknown

Two days of prepping and juicing yielded 3 days of Rich's Green Drank and it's pretty friggin good! Freeze immediately to keep nutrients from breaking down. Using a cold press juicer, juice will last 48hrs refrigerated. It's getting there!
Peace/1Luv!❤

I've tried dealing with my Crohn's Disease holistically as possible. I start Remicade Friday, hopefully this will take me to the next level! If this helps me like its supposed to, watch out!!!
Peace/1Luv!❤

GOOD MORNING FIREBIRDS!!!
After having many surgeries on my abdomen for Crohn's Disease and being in bed for so many years, the first step in my active recovery was to strengthen my core. I worked from my core outward to the rest of my body, which brings me to
TIP #8
Many people don't realize, in order to have and maintain a strong and balanced core, you have to strengthen all core related muscles.

GOOD MORNING FIREBIRDS!
One of my most important tips is

Tip #5
It's very important to know how hard to push yourself during cardiovascular (heart) exercise which is "Continuous and rhythmic exercise of large muscle groups for a minimum 30 min. for moderate intensity and 20 min. for high intensity." e.g. Jogging.
This is extremely important for older adults and people with heart disease or hypertension (high blood pressure). The rule of thumb is to subtract your age from 200 and that will give you your maximum heart rate. Again, first clear any cardiovascular activity with your doctor if you have any question about your heart's condition before starting a cardiovascular regimen.

*It is EXTREMELY IMPORTANT to know or let your trainer know that your heart rate can have a falsely lowered reading if you are using medication for hypertension and may not be able to reach your maximum heart rate.

MY FIREBIRDS!

Tip #4
Regression and screw ups are part of the process. Any fitness professional worth her/his weight in salt will admit it's happened to them a time or two, this is how you learn what works for us and what we have to work on. For myself, I have a big sweet tooth! So, I won't bring sweets into the house. Living with my sister and two teenage nieces, I ask of them "If you bring sweets in the house, please put it somewhere that I can't see it." And, I have to laugh about it, because I'M NOT PERFECT.
AND, HAVE FUN! If we're not having fun at whatever our fitness program is, we're not going to WANT to continue.
Peace/1 Luv ❤️