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How to Start on the New You – Three Easy Fitness Tips

Before you get started on your journey to the new you, here’s a list of 3 things you should do first.

1. Make sure you have the right athletic shoes.

Are you flat footed? Not sure? What kind of surface are you running on?….. Asphalt road? Rubber track? Dirt trail? How much do you weigh? What gender are you? Do you wear orthotics? Might you need orthotics? How should you lace your shoes? Did you know there are multiple ways to lace your shoes in order to make them more comfortable? These are important factors to think about when choosing a shoe.

2. Determine your THR (training heart rate) Zone.

Many people know that it is important to record and track sets, reps, and weight to ensure progress during a weight training program. Yet many of those same people don’t bother to pay attention to their heart rate during an endurance training program. Think of the THR Zone as sets & reps for your heart while it’s engaged in an endurance training program.

Before you start plugging in numbers, let’s go over a few basics. First, we want to customize the THR Zone to your fitness level. To do so, you’ll first want to determine your resting heart rate. The more fit you are the lower your resting heart rate will be and vice versa. This is why it’s important to factor your resting HR into your THR Zone calculation. The calculator will still calculate a THR Zone without this number but it’s best WITH resting HR factored in. To determine your resting heart rate you ideally want to count your pulse for 30 seconds upon waking in the mornings. Take that number and multiply it by 2 and that’s your resting heart rate. Check it a couple days in a row upon waking to make sure it’s consistent. Remember that exercise, caffeine, stress, sleep, and medication can affect your resting pulse, this is why you want to check it upon waking after a good night’s rest.

Then we want to calculate 3 Training Zones. Warm-up/Cool Down Zone, Aerobic Zone, & Interval Zone.

For the Warm-Up/Cool Down Zone enter 45% in the Heart Rate A box in the left column of the Training Zone Calculator and 65% in the Heart Rate B box. Click calculate in the right column and it will give you a THR Zone for warming up and cooling down. In terms of the warm-up, this should make up the first 5 to 10 minutes of your workout and you should break your first bead of sweat during this time. In terms of the cool down, you should repeat this process for 5 to 10 minutes at the end of the workout. However, instead of breaking a sweat, your goal during the cool-down is to commence the recovery process. The cool-down will allow you to get your hear rate to come down gradually instead of just letting it “crash” by abruptly stopping your workout.

Aerobic Zone: Enter 65% in Heart Rate A box and 85% in Heart Rate B box. Click calculate in the right column and it will give you a THR Zone for working on endurance and burning calories. The bulk of your workout may fall in this zone (20 to 40 min). As your fitness level improves you may try to spend more of your time at the top end of this zone.

Interval Zone: Enter 85% in Heart Rate A box and 100% in Heart Rate B box. Click calculate in the right column and it will give you a HR Zone for working on high intensity activities/intervals of short duration (10 to 120 sec).

Many of you know that I advocate interval training. Once you’ve calculated your zones, you can do some cool things with these numbers to truly customize your workout. Here’s one example:

Let’s say you are lifting weights and you’re doing supersets (this is just one type of interval training). You can use your heart rate to determine how much rest you should take between sets. Instead of coming up with an arbitrary unit of time and then staring at the clock between supersets, you can use your THR Zone to allow your fitness level to dictate your rest period.

First, do your superset. If it’s intense enough, it will raise your HR up into your interval zone (if not, you can increase the intensity by increasing weight and/or reps and by adjusting your tempo). Once your superset is done you will rest until your HR falls down into your warm-up/cool down zone. Then start your next superset.

As your fitness improves, a couple of things will happen. First, you will need to increase the intensity of your supersets just to get your HR up into the interval zone again. Second, as your fitness increases, your HR will drop back down into the warm-up/cool down zone faster thus naturally shortening your rest period. This is a very effective way of tailoring your workouts to your fitness level and it can make a huge difference in your results.

Click here for the THR Calculator

3. Give yourself a fighting chance

When you feel pressed for time, convenient and efficient workouts are of utmost importance. Wouldn’t it be great if you could squeeze in an effective workout in the comfort of your own home? You can build yourself a home gym without a single hammer or nail and do it on a shoe-string budget. You can get a very effective workout with light kettlebells, dumbells, medicine balls, stability balls, resistance bands, etc….

I wish you and yours all the best.

Till next time… Train Like You Play, Play Like You Train.

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Strategies For Financing Commercial Real Estate Deals

Typically, you will need to secure a loan for financing commercial real estate deals due to the size of the deal and type of property. While this probably makes sense, what you may not consider is where to look for this financing. Most if not all investors would probably consider going to large banks because of their overall size and assets. But read on to see why this might not be your best option and where you should probably be looking instead.

Obtaining Bank Loans:

It is preferable to deal with small, rather than large, banks. Big banks have more money, but not necessarily for you. Also, it’s easier to get lost in a big bank, because those employees may get promoted to a different location or a different department suddenly, your contact may no longer be there when you need them most, like in the middle of a deal.

A small bank that has their charter as a community bank is a better bet. A community bank is formed under what is called the Community Banking Act (CBA). It usually furnishes a certificate of need, just like a hospital would do to get into the community. Their certificate indicates the particular niche of the market on which they are focused. Also, one of the great benefits of a small bank is the loan approval process. They usually don’t have to wait for a committee to meet to discuss your loan. They see each other every day and make decisions quickly, since there are only two or three persons on the loan committee.

And how about this for a twist you may not have considered before. When you find a local bank with whom you enjoy a thriving relationship, consider trying to make them your tenants. Imagine having the community bank that you use for most of your accounts being downstairs in the lobby of your building. You could go down when your representative is not busy, or even visit with one of the officers to see what they think about a particular deal you’re considering. Certainly, this would give you an edge over your competition if there is such a thing when dealing with banks. But surely it couldn’t hurt to have such a relationship.

Here is another source for financing commercial real estate deals you may not have considered before.

Finance Company Loans:

Finance companies are capable of doing things that conventional banks can not do due to government regulations or the internal workings of the institution itself. The first thing a person thinks of when this type of company is mentioned, is usually Household Finance or Family Finance. And while these are certainly finance companies, they aren’t the ones you need to be contacting. The types of finance companies you want to contact are the ones with vast real estate financial dealings. Below are three of the larger companies that do this type of business, but you could certainly find others with all of the resources available to us today to locate information.

Some Finance Company Suggestions:

• GE Capital

• Westinghouse

• Ford Credit

So in summary, I hope this provides you with some valuable information perhaps you had not considered prior. By opening your eyes to some additional resources for financing commercial real estate deals, it may be an area you will want to consider for your investing portfolio moving forward.