♠TOP ACE Kerosene Cowboy’s Sportswriter♠
AMERICAN CONSERVATIVE EXCEPTIONAL SPORTS
Women’s Heart Health Month Wear the RED– Today is Groundhog Day, but when it comes to your DIET & FITNESS DON’T avoid them for HEART Health. RFK Jr. raising our awareness as a National Health Concern impacts all of us in a healthy lifestyle.
February is WOMEN’S HEART HEALTH Month and BLACK HISTORY Month. I say this that this is important to all women!
Ladies, you are the caretakers of our Nation for your families and friends, but you need to pay attention to your own health and fitness. If I mentioned that you can have an age-defying appearance more than likely I got your full attention. I don’t know anyone that wouldn’t like to have a younger appearance not by years but by decades♠
Younger looking appearance also impacts your heart health that we all need to be aware of from our diets to our fitness, and having an active lifestyle filled with activities, social events, hobbies, family and friends♠
While 80- percent of your heart health is based on a healthy diet you can also include fitness into the equation that includes Cardio-Aerobic-and especially Strength Training. I’m not referring to weight training like powerlifting, but to incorporating light weights into your exercises♠
DIET–
Probably the biggest threat to our heart health is sugar, the hidden sugars (simple starches and simple carbohydrates) that aren’t listed on the Nutrition Label. We also want to avoid Saturated and Trans fats as well. These are your saboteurs of your heart health, having a healthy waistline, and blood pressure. You can easily measure your waistline and blood pressure weekly, that I would highly recommend you do♠
I measure my waistline with a simple cloth tailor tape that I bought from Hobby Lobby and a blood pressure cuff I purchased from Walmart®. You need to measure and record these weekly or daily and you will become more conscious of your overall health; especially your heart health. If you can’t measure IT, you can’t Achieve IT♠
A healthy waistline is measured by taking your height in inches and simply dividing your height by two♠
For example my waistline should be 66- inches / 2 = 33- inches, but I use instead a denominator of 2.2, because I model my sportswear with models in their mid-20’s.
Since I have been following my SARSO DIET & FITNESS Program, since 2014, I have a waistline of 29.0- inches and a blood pressure of 116/69 without being on any prescribed medication of any type at age 68♠
When I shop at my grocery store or eat at a restaurant, I use Nutrition Labels to keep my dietary consumption at or below a score of 3.50. Pinto beans that are considered the perfect food have a score of 1.97, where 1.0 is a perfect food♠
One big piece of advice that I can give you is DO NOT eat past 6 p.m.; even John Tesh talked about this on his radio show, Intelligence for Your Life. Eating past 6 p.m. interferes with your body’s natural ability to rejuvenate and repair your body as you sleep. So ladies, Sleeping Beauty isn’t a fairy tale after all!
FITNESS–
You would like to work out for at least 20 minutes a day for a minimum of 3- days per week, I work out 5- days per week following yoga, cardio, aerobics, and especially strength training, I don’t have a weight over 45- pounds in my gym. You want more reps instead of just sheer weight. I typically have 3- sets of 10- reps with a 20-30 second rest period between sets♠
Ladies, you don’t have to have expensive or elaborate exercise equipment to have an effective workout program. I workout with resistance tubing, dumbbells (15-45 Lbs.), and a bicycle. I also have a boxing bag hanging in my gym, but you can shadow box as well♠
The key is to get your Target Heart Rate (THR) up for 15- minutes. This allows you to burn belly fat in conjunction with your diet. REMEMBER, your diet will account for 80% of your heart health and weight lost♠
THR is simple to figure = (220 minus your age) times 80%
My THR is = (220-68) x 0.80 = 121 beats per minute.
Ladies, if you can use a blood pressure cuff that registers your pulse. If you don’t have a blood pressure cuff or an Apple Watch, just take your pulse at the medial side of your wrist for 15- seconds and multiply it by a factor of 4.
If you need additional information, I have my diet and fitness in my NEW book: THE SARSO DIET & FITNESS Program on KINDLE for $9.95:
It is true that I dropped pounds and inches, but I also dropped about 3 decades off the appearance of my skin. One factor is strength training, when you work your muscles and heart, your muscles release a natural growth hormone that contains collagen that replaces cells in the skin, organs, and joints at a faster rate♠
If you need evidence if my diet and fitness works, below is my AB Challenge I did in our hangar last November after a photoshoot:
