Rock That Fitness with AnnaRockstar

Today’s episode is all about cardiovascular fitness and the science of WHY you need to include it for your heart & lung health!

I know I talk A LOT about the importance of strength training, however, getting in some cardio is also super important for your health. Not only am I talking about the science of cardiovascular fitness, I also get to share with you my triathlon experiences! 

Some topics I discuss are:

Definition of cardiovascular exercise

Why is cardiovascular fitness important?

Target heart rate zones and how to use them to achieve your goals (see below for more details)

How to know if your cardio is working

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Target Heart Rate Zones

Zone 1 - VERY Light 50% to 60%

Zone 2 - Light 60% to 70%

Zone 3 - Moderate 70% to 80%

Zone 4 - High Intensity 80% to 90%

Zone 5 - Max Effort 90% to 100%

Maximum Heart Rate Formula

1.Subtract age from 220

Calculate Target Heart Rate with 220 - Age= X and multiply by Target Heart Rate Zone percentage.

2.Calculating Target Heart Rate with Karvonen Method

First get your Resting Heart Rate (RHR), set aside.

Next subtract age from 220 for Maximum Heart Rate (MHR)

Subtract RHR from MHR for Heart Rate Reserve (HRR)

Multiply HRR by % and then add back RHR

Example:

HRR X 70% + RHR + Target Heart Rate (THR)

220 - age 52 = 168 (MHR)

168 MHR - 45 (RHH)= 123 HRR

123 HRR X 70% = 86.1 + 45 RHR= 131 BPM (Target Heart Rate Zone 2)

OR online calculator for Karvonen Method

The A-Team is back! Coach Abby and I felt inspired by our last conversation about time management. So we decided to do a more personal episode about our current lives and struggles as we navigate our health and fitness at this time.

As always, Coach Abby and I had a great time catching up and letting our guards down while talking about keeping a healthy mindset when life gets hard, body modifications, deciding to have breast implants in or out, hormonal changes and PCOS, mini-cuts, and sleep difficulties.

Past RTF episodes that have a deeper dive into the topics that Coach Abby and I discussed today are linked below!

Links:

Alan Aragon is back!! I am incredibly honored that Alan has shared his knowledge on the Rock That Fitness Podcast now for the third time. As a reminder, Alan is a nutrition researcher, educator, and author with over 30 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life! Check out episodes 17 and 31, linked below, to listen to Alan’s previous interviews!

In this episode, Alan and I dive into:

✅Current research regarding consuming various cooking oils

✅Defining body recomposition and how to make 

✅Progressive overload strength training

✅Identifying fitness plateaus and how to break them

✅Building muscle can happen at ANY AGE and why it is important

Alan’s Resources:

Today I discuss the importance of setting and maintaining healthy boundaries in your personal and professional lives. Boundaries are crucial for maintaining your well-being, managing stress, and achieving success in your health and fitness journey.

Setting and maintaining boundaries can be scary, but in reality, it truly is an act of kindness not only for you but for other people. Despite the benefits, I delve into the common challenges in setting boundaries, such as guilt, fear of conflict, and people-pleasing tendencies. At some point though, you have to take ownership of your lives!

At the end of the episode, I provide practical tips and strategies for setting and maintaining healthy boundaries, including effective communication techniques, assertiveness skills, and self-care practices. We also discuss the positive impacts of setting boundaries, including increased self-worth, improved relationships, and enhanced productivity.

Links:

I am super pumped for this episode! This month’s RockStar Spotlight is Janelle Sullivan and I have a feeling that many of you are going to relate to her story. She comes from an athletic background and has tried a variety of fitness styles but never really found the community she was hoping for. Thankfully, Janelle joined Rock That Fitness in June 2022 and has been killing it!

Janelle opens up about her previous struggles with lingering injuries, metabolic issues, constant dieting, and being stuck on the cardio hamster wheel, unable to achieve the results she desired. Since joining Rock That Fitness, Janelle has been focusing on strength training, hitting her macros, and sleeping better which has allowed her to be able to reach her fitness goals injury-free!

Janelle's story is relatable and inspiring, showcasing the power of perseverance and finding the right fitness approach for your needs!

Links:

It’s time for another A-Team episode! Coach Abby and I dive into the crucial topic of time management and how it impacts our ability to prioritize healthy habits such as meal planning and exercise. Many of us struggle with the common excuse of not having enough time, but is it really a matter of time or how we manage it?

Coach Abby and I discuss the barriers to effective time management such as lacking boundaries and structure, common distractions, procrastination, and lack of clarity on priorities. These barriers can hinder your health and fitness goals and it's important to address this time management issue.

To help you succeed in managing your time effectively, Coach Abby and I share practical tips and strategies for success! From setting clear goals to creating schedules and routines, we provide actionable steps to improve your time management skills and make time for healthy habits.

Links:

Recently, I have been getting messages from my WW friends about the recent news of WW jumping into the business of weight loss medication and adding prescription medications into their weight loss program. I know it is challenging, BUT, transitioning away from “diet programs” that kept me coming back was the best thing I have done for my life. I am super pumped to be able to share with you how my life and health have transformed for the better by ditching the diet programs and focusing on mindful eating and strength training to lose fat and increase muscle mass. As a disclaimer, this is not about bashing any specific program including WW. We all have a journey to get us to where we want to go. If you want to hear about my journey from the beginning, make sure to head to episode one (linked below)! Links:

I just got back from our second annual RockStar Retreat and what a fantastic weekend. Since then, I’ve been on a high and even more passionate to spread the RockStar Fitness message.

Join Coach Abby and I in a candid conversation about our recent RockStar Retreat, where 28 women from across the country gathered to celebrate their power and passion for fitness. Coach Abby and I share our experiences and insights from the retreat and answer your questions that were left unanswered in a previous episode, RTF# 36 (link down below).

Tune in to learn how to tap into your own power and embrace your inner RockStar!

Links:

In this episode, I discuss why it is so hard to make true change in your life and how you can actually make those changes stick! I dive deep into the research behind the National Academy of Sports Medicine’s (NASM) Stages of Behavior Change framework and Don Kelly and Daryl Conner’s Emotional Cycle of Change to give you evidence-based techniques to help you reach your goals.

As always, I round out this episode by giving you a pep talk on how to utilize the information you learned today to make lasting changes to lose fat, gain strength, and improve your mindset!

The Stages of Behavior Change from NASM (this is the sciency stuff!)

🧠Pre-contemplation 

🧠Contemplation 

🧠Preparation 

🧠Action 

🧠Maintenance

The Emotional Cycle of Change from Don Kelly and Daryl Conner (this is the nitty gritty stuff!)

❤️Uninformed optimism

❤️Informed pessimism 

❤️Valley of despair

❤️Informed optimism

❤️Success and fulfillment

Links: 

In this episode, I have the privilege of talking to our RockStar Spotlight of the month, Jen Lyon! Jen is super busy with being a mom, wife, and student all while working on her health and fitness inside Rock That Fitness. Like many other RockStars, Jen found me through WW and realized that it just wasn’t working for her anymore… she needed something more!

Jen opens up about her struggles with having an all or nothing mentality, taking her two years being in the program to put into place the healthy mindset Rock That Fitness emphasizes. By using the tools she has learned while improving her consistency with nutrition and strength training, Jen is the smallest she has been since high school and does not need insulin to manage her type 2 diabetes anymore!

In this episode, Coach Abby and I answer YOUR burning questions and address the frequent comments that we get on social media. We also give a little teaser for next week’s episode which is all about sleep! Some of the questions covered are:

✅How can I easily track my calories when I am going out to eat?

✅What supplements do you take?

✅What is up with all of these “fitness influencers” that I follow using steroids?

✅Is it normal to have lingering knee pain after you start a new program?

✅Can I deadlift if I have back pain?

✅What is a calorie deficit? Check out the link below for RTF# 31 for more info about this exact topic.

✅How do you recommend “mindless” eating?

✅How do I overcome not wanting to take progress pictures because I don’t like the way I look?

Sending some major love to you all for showing up every day and sending us questions to learn more!

In this episode, Coach Abby and I dive deep into meal plans and meal prepping to help you implement your own road map to improve your weight loss success. Just a heads up, the meal plan is more important than the meal prep!

Coach Abby and I both agree that instead of giving you a personalized meal plan, we want to teach you the steps to create a sustainable meal plan that fits your lifestyle, food preferences, and fitness goals.

A few questions to help you build a meal plan are:

✅What is your fitness and/or weight loss goal?

✅What is your goal for calorie and protein intake for the day?

✅Based on what your day looks like, how often can you or want to eat?

✅For each meal, what protein do you want to build your meal around?

✅After the protein is decided, which carbohydrates and fats do you want to round out your meal?

✅Are there fruit and vegetables in your meal?

Don’t forget, your meal plan isn’t set in stone! Use the data you’ve gotten from experimenting with what works best for you to help create and implement your flexible meal plan.

In this episode, I interview one of our shining RockStar members, Colleen Goddard. I loved getting to know Colleen through a written interview questionnaire but getting to actually talk with her really moved me.  It's an incredible thing to see when a Rockstar member makes the REAL mind shift, makes health & fitness  a priority and nothing is gonna stop her!

Like many of us, Colleen has been on every type of diet and exercise plan out there and never really found the results she was wanting until starting Rock that Fitness. Spoiler alert… eating more protein, getting consistent with tracking, and lifting heavy stuff made the biggest difference!

Colleen also contributes her success to the Rock that Fitness Facebook community where she learned more about herself while engaging and connecting with other members.

I give Colleen credit for taking action and holding herself accountable! Thank you, Colleen! YOU ROCK!

Hey girl! You are in for a real treat today. In this episode, I have the amazing opportunity to interview my husband’s grandmother, 102 years young, Grandma Mary Elise Blizzard! She is one of the sweetest, kindest, and happiest human beings I’ve ever known.

The biggest take away from Grandma Blizzard’s life is that we don’t need to make our health journey complicated. What we need to focus on is staying active, eating healthy foods, staying positive, and having fulfilling connections. Oh and don’t forget about eating cheese (in moderation) and putting on your lipstick and blush before leaving your bedroom 😍.

Alan Aragon is back! In this episode, Alan and I nerd out on all things weight loss and nutrition. Buckle up cause this is a jammed packed episode! Topics include:

✅How to achieve a caloric deficit

✅Importance of losing fat mass and not lean body mass

✅Does elevated cortisol affect weight?

✅Building blocks of lean body composition and overall wellness

✅Macro-nutrients AND diet quality are important

✅How to handle trigger foods

I am extremely honored to have Alan back on the podcast! Check out the links below for more information regarding Alan’s work and to listen to Alan’s first episode with me; RTF# 17.

Resources:

In this episode, Abby talk about several mistakes & pitfalls that people fall into when kicking off their new weight loss and fitness programs!

We both agree that resolutions can be difficult to maintain and tend to promote an all or nothing mentality.

Instead, we recommend visualizing how you would like to live your life in the future as a guide for a healthier fitter you!

We are not saying do not make goals. However, think through your goals as your intentions of the person you want to become.

If you need more help with getting a great start and maintaining your intentions, check our new challenge STARTING JANUARY 9th, #POWER40!

This is a 40 day Strength challenge to help you BUILD CONSISTENCY, BUILD MUSCLE, GET STRONGER & BURN FAT!

In this episode, I had the privilege of interviewing one of Rock That Fitness’s OG members, Trish Singh! She is a very proud mom, grandma, and x-ray tech who has found the right combination for her consisting of nutrition, fitness, and mindset.

Trish started her health journey with WW over 20 years ago when she was trying to lose weight due to high blood pressure concerns. With WW and Orange Theory, she was able to lose weight and maintain that weight loss, however, Trish felt that there were a couple pieces missing in her health journey.

With the tools she has learned from Rock That Fitness, Trish has been able to lose even more fat, increase her muscle mass, and reduce her osteoporosis risk!

Links:

In this episode, I talk about how you can set goals for your 2023 fitness journey! I want to highlight how I used to make goals which helped me accomplish many things in the past but I also want to talk about how I approach making goals differently today!

I had to get real vulnerable with this topic in order to reflect on the many layers to my journey that have led me to where I am today. I had to really dig deep to understand my current process to goal setting while also acknowledging my past experiences.

Links:

In this episode, I talk about how true change and sustainability come from little, simple, and seemingly insignificant daily actions that when put together, have a compounding effect on your health journey. This compounding effect is even more impactful when we are present and mindful during our decision making processes. When you are having a difficult day, remember, just showing up is the little that eventually becomes a lot!! Self-care, self-love all day, every day ❤️.

Links:

In this episode, I had the privilege of interviewing Dr. Rose from Rose Cosmetic Surgery Center. He is the surgeon who performed my excess skin removal and breast augmentation back in August 2022. 

Dr. Rose has decades of experience and is not only one of the best surgeons here in Texas, but also in the country! 

Dr. Rose started his career performing reconstructive surgeries for adults and children all over the world who had cleft palettes and injuries from accidents and burns. For the past ten years, Dr. Rose and his team have specialized in performing cosmetic surgeries including breast augmentation, rhinoplasty, tummy tucks, and face lifts. 

Not only do cosmetic surgeries help with the physical changes from life, these surgeries can also be seen as a “reconstruction for the soul”.

Links:

In this episode, Abby and I get super vulnerable by sharing our own personal experiences of feeling trapped and restricted by the diet mentality that our culture seems to perpetuate in our daily lives. Despite the struggle, these experiences have taught us how to implement sustainable strategies to achieve the life that we have been dreaming of for years. Through this learning process, Abby and I have been able to create the three pillars of what makes a Rockstar fit life! These three pillars are:

🥦Nutrition

🏋️‍♀️Fitness/strength training (if you want more detailed info on this pillar, check the link below for RTF# 22)

🧠Mindset

Stay tuned to the end of the episode where Abby and I continue our discussion in our newest segment, Backstage Pass with the A-Team! This segment is a behind the scenes look into what Abby and I talk about after we stop recording our episode. Not surprising, it gets pretty fun, real, and sassy!

If you were able to relate to any portion of this episode, you are in luck! The doors to join Rock That Fitness are open TODAY, November 28th, and will close December 4th. Head to my website (link below) to join the waitlist. As a heads up, prices for Rock That Fitness will go up in 2023 so grab a spot now so you can be locked into the current price.

Links:

In this episode, Abby and I have a great discussion about what it really takes to have long term success with your weight loss. Let’s be honest, this journey isn’t filled with gimmicky tactics and quick fixes. True success starts with having the right mindset while using evidence-based principles to meet your goals. If you are tired of waiting for January 1st every year to start your journey and not quite making it six months, this is the episode for you!

As a reminder, the doors to join Rock That Fitness are closed BUT they will be open November 28th through December 4th! If you want to be the first to know when the doors will be open, head to my website (link below) to join the waitlist. As a heads up, prices for Rock That Fitness will go up in 2023 so grab a spot now so you can be locked into the current price.

Links:

⭐️In this episode, I begin with gratitude for our Rockstar Family! I wouldn’t be where I am today if I didn’t have the support from my friends, family, and this community of amazing women. Each and every one of you have made an impact on my life, allowing me to provide you all with my knowledge, passion, and love so you can live your best Rockstar life. Because of your support, I am so excited to announce that our team has created a NEW APP for our strength training programs! This APP is so much more streamlined and will allow you to stay consistent with your goals.

⭐️Right now, the doors to join Rock That Fitness are closed BUT they will be open November 28th through December 4th! If you want to be the first to know when the doors will be open, head to my website (link below) to join the waitlist. As a heads up, prices for Rock That Fitness will go up in 2023 so grab a spot now so you can be locked into the current price.

⭐️Now for the nitty gritty. I get to spotlight Kimberly, another one of our outstanding Rockstars inside Rock That Fitness! Kimberly wears many hats… mom, wife, boss lady, and STRONG woman. I greatly appreciate her openness about her journey that so many women have experienced; especially the moment she realized that she needed to create a self-care routine to address some of her health concerns. Kimberly, like many of us, has struggled with consistency and weight fluctuations for so many years, however, she learned to make herself a priority by hopping on the strength training bandwagon to make lasting change.  I can’t wait for you to get to know her and her inspiring story!

Links:

In this episode, Abby and I are diving deep into answering the question “what is strength training”? You may be surprised that there is some confusion regarding what is and what isn’t strength training so we are here to give you as much evidenced based information as possible! Topics include how Abby and I decided to get into real strength training, the structure needed to gain strength, and how to wade through the misinformation out there.

Stay tuned to the end of the episode where Abby and I added a new segment that we are calling Backstage Pass with A-Team! This segment is a behind the scenes look into what Abby and I talk about after we stop recording our episode. Not surprising, it gets pretty fun, real, and sassy!

Links:

In this episode, I get to spotlight Colette Enemark, another one of our outstanding Rockstars inside Rock That Fitness! Colette gets super vulnerable when talking about her fitness and weight loss journey that I think many of you will relate to. She shines a light on how her relationship with her mother affected her self-esteem and emotions which have all played a part in her mental and physical health. She also talks about the many pearls of wisdom that she has gained through Rock That Fitness and how she has been able to use those skills to make consistent changes. Colette is such a breath of fresh air and I can’t wait for you to get to know her and her inspiring story!

Links:

In this episode, I talk about how to stay satisfied in a calorie deficit even if we are feeling deprived or hungry. There are many ways to maintain that satisfaction but I am going to focus on the 9 tips that I felt helped me the most. Some of the topics discussed today are making sure your calorie deficit isn’t too extreme, picking higher volume lower calorie foods (aka vegetables!), and getting enough sleep for recovery.

Links:

In this episode, I talk about having realistic expectations to help you reach your weight loss goals; especially if the scale hasn’t changed recently. Did you know that having too quick of a timeline could actually slow your progress down? It is my hope that you can use this episode as a guide to help you reflect on your unique timeline, beliefs, and experiences so you can set yourself up for success and HAVE FUN in your weight loss journey.

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In this episode, my co-coach from Rock That Fitness, Abby, and I talk about how rapid fat loss diets and weight loss programs may be keeping you stuck and frustrated in your own weight loss journey. We hope to shed some light on the red flags to look out for when choosing a health plan that in reality keeps you stuck in diet culture, making it harder to achieve your goals. I have had the experience of being trapped in diet culture myself so I am passionate about giving you the right information so you can make wise decisions when it comes to your health and fitness. Abby and I get vulnerable about our pasts highlighting how emotionally and mentally difficult it is to navigate the unhealthy diet culture loops and how we were able to change our mindset in order to use more sustainable practices that got us to where we are today.

Links:

In this episode, I had the awesome privilege of interviewing one of the most influential figures in the fitness world, Alan Aragon. Alan is a nutrition researcher, educator, and author with over 25 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life! I greatly enjoyed being able to not only talk with Alan about his professional career and knowledge but also his personal life that is filled with lots of love for his wife and babies. Check out his new book Flexible Dieting, link below, for a more in-depth look into the topics discussed today such as hitting proper protein intake for all ages, choosing quality carbohydrates and fats that meet your needs, and reducing diet fatigue by going on maintenance breaks.

Resources:

In this episode, I get to spotlight Tonya Taylor, another one of our outstanding Rockstars inside Rock That Fitness. Tonya shares with us her story about struggling with her weight and frustration over not understanding nutrition and exercise.  Tonya spent years on Weight Watchers reaching her lifetime goal but gaining back weight and struggling to keep it off. Since being a Rockstar in RTF for the past 2 years she has had "100%" shift in her mindset around food & fitness and is living her best fit Rockstar life with more energy than ever to keep up with her family life and full time career as a Deaf Education Coordinator/Principal. She is a joy and I can’t wait for you to get to know her and her inspiring story!

In this episode, we are getting real personal about the taboos of plastic surgery in the fitness world. I was inspired to ask this question on my Instagram stories to hear from you, my Rockstar Family, and I received so many insights, feedback, and comments that I can’t wait to share. This was a HUGE decision for myself personally to not only have the plastic surgery procedures but also to challenge my own thoughts regarding self-improvement… especially when sharing my journey on social media! Check out episode 14 of the RTF podcast (link below) for my story about my experiences with a tummy tuck and a boob job. Remember… self care, self love, all day, every day.

Resource:

My Surgeon, Dr. Keith Rose's practice:

ROSE COSMETIC SURGERY

In this episode, I get to share ALLLL the things Loose Skin Removal & Breast Implants, post op surgery .. I’m gonna share some wild & crazy revelations I have had since entering into this new chapter of my fitness journey.. and tell you all the nitty gritty! I will share with you the finer details of my personal procedures as well as give a brief over view explaining the differences between a Full Tummy Tuck and Partial Tummy Tuck.

Resources:

My Surgeon, Dr. Keith Rose's practice:

ROSE COSMETIC SURGERY

https://www.rosecosmeticsurgery.com/

In this episode, Coach Abby and I discuss the various excuses many women make about why they are not making progress with their health & fitness goals. It's easy to blame our circumstances, tough times or even physical limitations on why we are not losing weight or simply taking care of ourselves. Abby and I give a tough love talk about how to take back control of your nutrition & fitness and get your goals!

In this episode, I get to spotlight Kathryn Lovell, one of our outstanding Rockstars inside Rock That Fitness. Kathryn has a tremendous story of overcoming some incredible hardships, struggled with being over weight, has lost over 130 lbs and spent many years as a member and leader of Weight Watchers.

Kathryn followed me on WW Connect, continued to follow my journey on Instagram and has now been a member of RTF since its conception. Kathryn has a love for strength training, an inspiring zeal for life and I can’t wait for you to get to know her and her inspiring story!

In this Episode, my Co-Coach, Abby Oborn and I dive into a great discussion of how many, in spite of their rigorous workout routines, are simply NOT seeing the weight loss or fitness results they are working so hard for. We talk about the importance of rest as well as recovery for helping you work WITH your body and not against it in order to see the results you are striving for. Abby and I give you some solid, science backed action steps to help you navigate your fitness to live your best fit Rockstar life!

In this episode I talk about how our habits & behaviors, healthy or not, are a result of conditioning & programming. Understanding the Habit Loop can give you the upper hand in retraining your brain one healthy habit at a time!

Links & Resources For this Episode

Book references:

Charles Duhigg- "The Power of Habits"- the science of habit formation

James Clear- "Atomic Habits"

In this episode I'm sharing with you my experience with loose skin and shrinking breasts from weight loss. I discuss what to expect with loose skin and how to improve your skin during your weight loss journey. 

*Note: Muscle takes up less space than Fat. Muscle has a higher density. 

Links & Resources For this Episode

In this Episode I have the awesome privilege of interviewing Rockstar member, Mary Fryer, of Rock That Fitness.

Each month RTF selects one Rockstar member that is rocking her best fit Rockstar life. Mary shares her own fitness story and how she is working through her "all or nothing" mindset, being set free from the rigidity of dieting and no longer controlled by the number on the bathroom scale!

Links & Resources For this Episode

This episode is a discussion on simple facts about alcohol and how it impacts your body & mind. Anna also shares her own personal exprience with alcohol and the reasons she stopped drinking in 2021.

Links & Resources For this Episode

In this episode I'm bringing you an easy to understand "crash" course on the scientific evidence based approach to weight loss. 

I will explain calories, how to find your calorie deficit, measuring your weight loss progress and let you in on what the diet industry doesn't want you do know!

Here is the link for my free Monthly Consistency Calendar and Challenge:

Click here--> https://www.annarockstarfitness.com/monthlyfreebie

More info on AnnaRockstar Fitness and Rock That Fitness:

Click here--> https://www.annarockstarfitness.com/

Join Anna's Contact lis here: https://www.annarockstarfitness.com/