Resting Heart Rate Improved and Set The Easiest Goal Possible

I ordered a FitBit from Amazon at the end of July, and have been wearing it daily ever since.  I was originally sleeping with it on as well, but I just can’t seem to get 100% comfortable with it on.  Ideally, I would love to know what my bod/heart rate does all night but since I want every single minute of sleep I can get, it goes to bed next to my sneakers instead.

I logged into FitBit today and I was totally surprised how much my resting heart rate has changed/improved in the past 30 days.  In December, my average resting heart rate was 59 beats per minute and right now it’s at 51 bpm, 23 days into my 20 minute daily running routine.   I find this pretty amazing and wonderful.  You can improve your aerobic/cardiovascular state so quickly!  That’s pretty freaken incredible.


I should say that I haven’t done any blood work, I have not done any other tests, and I’m simply going by these stats, and the constant data that the FitBit gathers each day I wear it, but am totally impressed and obsessed with this.  (I’m not chatting reversing plaque buildup, though I believe exercise helps with this as well.)

I should note, that I have done two other things in the past three weeks that may or may not have contributed to what I see and feel as an improved health state.

1 – I have taken a packet of vitamins each evening (with the exception of perhaps three days).

2 – I have waited until noon (on most days) to eat my first meal.  After summer of last year, I started reading and learning a lot more about intermittent fasting and restricting the time of eating.  So instead of eating from 7am – 7pm; you would eat from 12pm till 7pm, or whatever fits into your schedule.  The idea behind this is that you put your body through a longer “fast”, and instead of breaking it at “breakfast” you break your fast later, and therefore give your body more time to USE up what you ate the day before, or perhaps use up some of the energy/fat/glucose you may already have stored in your body.

What actually got me interested in intermittent fasting is that there was a small study published that found women who fasted for more than 13 hours after their last meal (so let’s say last meal at 6pm, and then next meal not till 7 or 8am the next morning) were LESS likely to either get breast cancer or have a re-occurrence of breast cancer.  (Please don’t quote me on these details, as it was so long ago.)  But do go on YouTube and google intermittent fasting, and the information is pretty amazing.  Either way, this may NOT be for everyone, but for me, it feels extremely natural and enjoyable to push out my first meal till later in the day.  I started trying this out at the end of last year, and this month and this year, have really done a nice job committing and executing this.

But, do I believe it was the vitamins or the IF that has helped improve my resting heart rate and helped it go from 59 to 51 in the last 30 days?  Nah.  It was legit the running.  But only 20 minutes a day?  How can that be so?  I have a degree in Wellness & Coaching from the University of Pittsburgh, and I couldn’t quote or give any scientific reason from memory about this, except that cardio does improve with exercise, certainly consistent exercise, and I believe in my humble opinion, it improves quickly, with even as little time as 20 min a day.

If you are sitting back and believe that your health may be too far gone, or that you can never run, or walk a far distance, or weight train or do any of the cardio equipment consistently each day, you are so wrong my dear and beautiful friend.  You can do anything, and you can certainly improve drastically quickly.

And when I say quickly, I do not mean overnight.  I don’t mean that if you are 250lbs right now, you can drop the weight and be trim and slim and fit by next week.  What I mean is that each and every single day, when you do something good for your body, for your heart, for your mind, your body remembers and rewards you with progress.

When I first started running I ran a total of 2.13 miles with a pace of 9:27 minutes per mile; and this morning I ran 2.41 miles with a pace of 8:22 minutes per mile.  That’s a pretty cool improvement, considering all that has been happening is getting out there for 20 and moving da bod for that long, not longer.

I know and believe that the hardest part is getting started.  I have been there many many times.  Just getting started, just getting out there, just getting going each day for the first few days is da worst.  It’s not fun, it’s not awesome not feeling good or not feeling fit. If you have weight to lose, and extra body love that is making it harder, I get it.  I totally get it.  It’s not fun, but we must get over this and get going anyway.

Humans are the most powerful and influential human beings to ourselves, to our immediate circle, to our families, to our future, and even in a public forum – when we feel GOOD.  And therefore it’s necessary that we all feel good, that we all pursue the absolute health we desire.  If you are reading this, it’s probably because you believe this too.  You too know that when you are fit, when you feel fit and healthy, you know you are unstoppable.  You are able to think better, act better, do more of what you love, what you desire, and build a stronger present day by day.

If in the past, you have tried to commit to an exercise or workout routine, but feel you have not been able to keep it up, I say try again.  Make that goal, as EASY as possible.  If in the past, you promised yourself you would do an hour at the gym, commit to less.  If you promised yourself 30 min of yoga, go for 15.  Lower that GOAL until it feels easy as bananas, and then get started.  Once you hit your few days of getting it done, you got it.  The beauty is that you can ALWAYS do more.  I could certainly always run more or run for longer, but if I committed to ALWAYS running for 40 minutes, I may have been discouraged quicker or felt extremely unmotivated, since that time is a LONG time for me.  Yet, 20 min, no issues at all.  I’ll get it done!

And do the same for you.  Set goals that you can meet today, and then build onto them.  I came home from this morning’s run, and since all of my cupcakes were still sleeping, I took out my husband’s exercise bench and did a few upper body weight training exercises.  No, I have NOT committed to weight training, but it’s certainly going to HELP in feeling stronger, fitter, better, and healthier.  Yet, tomorrow, if I don’t have the time or motivation to weight train, NO ISSUES, because all I have to do is run.

So get started.  Get started today, and keep it going.  I’m passionate as possible about this because it works.

Cheers, daily exercisers!



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