Journal Your Way to Health

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IMG_0657.jpgAs we begin 2018, it is a time when many of us look at new beginnings, changing habits, starting a new project or setting goals.  Resolutions are at the forefront as a way to commit to something; however, most resolutions slowly slip away.

Journaling is a way to record ideas, emotions, set intentions or reflect on daily experiences.  It’s personal, it’s private, it’s even therapeutic.  In the past, young girls would keep diaries under lock and key.  Small books that told a story of adolescent feelings, friendships and hardships.  It was a release in the simplest form.

In a world full of second by second changes, we have lost that connection to “self”.  Small accomplishments no longer seem enough.  Setting a daily intention to be grateful is challenging.  I admit I am guilty of always projecting that life should be more fulfilling, that my life is not what I planned.  So keeping a journal is my own personal therapy of release.

How do you embark on keeping a journal?  First find a book that is meaningful to you.  It can be colorful, black and white, small, big, but it has to be personal.  I keep two journals.  One reflects my health/athletic goals, the other reflects my intentions and emotions.  Sometimes they can be one in the same.  I choose when to write, what to write and I work at being honest with myself.

This is not gender specific, it’s gender reflective.  Gentlemen, you have goals in career, family and health; just like us women.  So man-up and try it.  Ladies, it’s acceptable to honor yourself, your accomplishments and your aspirations.  Putting pen to paper also frees you from technology.

So as we all try to improve in 2018, take that emotional recess and journal.



Know Your Resting Heart Rate

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During a fitness evaluation, the trainer may ask if you know your resting heart rate.  This is your pulse at the moment you wake up in the morning before getting out of bed.

The pulse can be found on the radial artery on the vertical side of the wrist near the thumb or it can be found on the carotid artery near the trachea while the neck is slightly extended (this is the easier of the two).

  1. Simply place your index finger and middle fingers (not thumb) over the artery
  2. Gently press to feel the beating
  3. Start with “1”.  Count for 15 seconds, then multiply by 4.

Fluctuations are common for those individuals who are on medications, have external stress factors, have inflammation in the body, overtraining in sports, and even digestive issues.

The average heart rate for a male is 60 to 70, a female is 72-80.  Females are higher because of smaller heart chambers, lower blood volume circulating less oxygen and lower hemoglobin levels.  Note:  Athletes may register in the range of 40-50 due to their high training volumes that push the cardiac output.

Having this baseline number will allow you  and a qualified professional determine your exercise guidelines when training or competing.