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| by Sally Edwards, Head Heart, Heart Zones USA | Give Your Valentine a
Gift from the Heart 
Most people think of cards, flowers, and chocolate candy as Valentine’s
Day approaches. Here at Heart Zones, we become even more passionate about
healthy hearts. We love to talk about all the creative and energizing ways
you can take great care of both your physical and emotional heart. Just as you can become more physically fit through training, you can
also dramatically improve your emotional fitness. The bottom line of emotional fitness is an increased ability to give
and receive love, and to experience happiness. People who are emotionally
fit do not become stressed by the challenges and frustrations of daily
life. Your level of emotional fitness has a huge impact on your loved ones.
We all know about health risks associated with second hand smoke. There
are also serious consequences that come from living in an environment of
excessive negative emotions. A wonderful line from Maya Angelou illustrates this: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
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| by David Matson | Special to Heart
Zones E Newsletter
As an educator, I have come to view the inability of some students to stay on task as symptomatic of a weak "focusing muscle." Brain research in the last decade by Dr. Jeffery Schwartz, among others, has demonstrated that the ability to maintain focus and stay on task can be increased with proper focusing exercises without the use of medication.
Focusing exercises alone can change the structure of the brain and brain activity as revealed in PET scans, and increase one's ability to stay focused on healthy thoughts and productive tasks. (See for example, Dr. Schwartz’ book, The Mind and the Brain: Neuroplasticity and the Power of Mental Force.) | |||||
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Children learn their exercise habits from their parents, according to a recent report from the American Sociological Association. Children whose parents do little to discourage bad eating habits and sedentary activities, such as television and video games, are significantly more likely to grow into overweight or obese young adults. Researchers interviewed 6,400 children between the ages of 12 and 19, and then six years later reconnected them. Two major results from the study: • Children with high self-esteem were less likely to become obese, as were those whose parents had a relatively high level of education. • Parents who did not monitor their children’s nutritional intake and did not encourage their children to eat breakfast were more likely to have children who grew up to become overweight or obese. The children’s later risk of weight gain was not affected by household income. The take away message is to help your children lead active and healthy lifestyles as children because the pay off lasts their entire lives. | ||||||
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| by Sally Edwards | 
Unless you find out about your own unique metabolism, you are never going to be able to achieve the goal of improving it. The first step is to simply pay attention to your metabolism. Observe how well your metabolism functions right now. During the next 7 days, monitor your metabolism by asking yourself these questions and noting your observations in your new Heart Zones Heart Rate Monitor Log Book:
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| by Kathy Kent, President Heart Zones Cycling | Find all the
resources you need as a Heart Zones Certified Trainer 
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| Hit the Hills
Purpose:
Build sport-specific running leg strength.
Course: Indoor if possible on a treadmill or similar equipment. If outdoor, modify the run to fit the course that you have. You will need to run a loop with a moderate hill in it. Warm-up: Easy to a very fast slow-jog or “slog” for 10 minutes staying in Zone 2 Main set: One minute recovery between each change in incline. Group A -
2-3 times (24-36 mins) Cool Down: Easy walk or slog for 5-10 mins. in Zone 1
Summary: 4-8 miles Heart Zones Training Points: 95-160 *Modification: Modify all run workouts by first decreasing or increasing the intensity by 5%-10% or by changing the duration of the run by 10%-20% in time. | ||||||
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Consider this your official invitation to attend one of our upcoming
Heart Zones USA seminars. Check the calendar of events below. Also check the Heart Zones website regularly, as we add cities and events to the schedule. If you would like to bring a Heart Zones event to your area please contact us
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| by Sally Edwards | Heart Zones training
grows organically in the garage... 
Read on about the Pinkhouse Gym, and consider replicating it at your place: In 2001, Paul Camerer, aka “Pinkhouse,” a longtime Sacramento triathlete, and Heart Zones Certified Trainer, started an "organic gym” in his garage and invited his training friends to join him for Heart Zones Indoor Cycling rides at 5:30 am two mornings a week. The gym, now known as the Pinkhouse Gym, is sold-out because his garage can only hold 15 bikes and wind trainers. One of the members and trainers, Mandy LeBlanc, invited her mom, Peggy Wright, to be a guest. Peggy was inspired to start her own Heart Zones Indoor Cycling rides in her town of Grass Valley, California, and is working on becoming a Heart Zones Certified Trainer. Peggy named her group the Maple House Gym because she lives in a brown house and now, one month later, there are 8 members! Membership to either gym is free, but you have to bring your bike and your wind trainer, or leave them in the garage. Both gyms use the 50 indoor rides from the Heart Rate Monitor Workbook. Oh, yes, Pinkhouse just celebrated his 87th birthday. Now, are you inspired? | |||||
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The
history of the Heart Zones Training system began over 35 years ago, in
1973. At the age of 25, Sally Edwards, now 58 and known affectionately as
the "Head Heart," ran in her first race, the San Francisco’s famous
Bay-To-Breakers. As she crossed that finish line, she said to herself, “If
I can run 12 K (7.46 miles), maybe I can run a 13.1 mile half- marathon.
Race after race she kept challenging herself: “If I can run a marathon, can I run 50 miles?,” until she had successfully trained for and won the Western States 100 Mile Endurance Run. During those early years, she co-founded Fleet Feet Sports in Sacramento, California, and franchised the business, ultimately selling it after 17 years to launch the company and the passion of her heart—Heart Zones USA., a training and education company that specializes in using training tools to motivate and support folks to get fit and fitter. In the
early days of training and racing, there were no tools for performance—no
heart rate monitors, metabolic analyzers, GPS transceivers, or power
meters. But when they first became commercially available, when they first
migrated out of exercise research laboratories, Sally was the pioneer to
use them to train and win races and to give them power and meaning.
Today, just like when she started the company, the mission of Heart
Zones is to help America get fit and to do it using the power of tool-
based fitness training.
It was the Olympic Marathon Trials in 1984 that captured for her the
importance of tool-based training. Sally raced in the Olympic Marathon
Trials with a $400 wireless heart rate monitor, one of the first
commercially available. As she crossed the finish line, she realized that
a heart rate number without a system had no value. Never one to trust in
guesswork, Sally combined her Master's degree in exercise physiology with
her experience as a professional athlete and created the kernel for the
Heart Zones Training System.
A prolific author of 23 books and 300 articles on fitness and sports, a
motivational keynote speaker, and (with a second Master's degree in
Business Administration) an entrepreneur, Sally is committed to helping
others improve their health, fitness, and finish by listening to their
hearts. As others start to use the Heart Zones Training system, whether
for Physical Education classes, in health clubs, for weight management,
and for sports performance, Sally knows in her heart that everyone does
better in getting emotionally, metabolically, and physically fit when they
connect to their most important muscle, the heart.
Sally lives in Sacramento, California, where she heads up her team of
Heart Zones Trainers throughout the USA, Canada, and the UK. | ||||||
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