WEEK Four: Target Heart Rate "

WEEK Four: Target Heart Rate "

Hello, and welcome to the first of ArtSHINE’s Healthy LifeStyle mini blog spots. My name’s Kmaru and I’ll be spending some time with you each week as we get healthier together.

With a healthy lifestyle you can accomplish anything... All it takes is a little guidance and motivation.

"It's now or never"

Your target Heart Rate:

Isn't today a wonderful day?

How are you enjoying your new lifestyle?

Feeling fresh every time you wake up in the morning? Full of energy?

Perhaps many of you may have already start working out in a gym or at home... (And for those who don't have time to invest in a gym membership, please do apply the healthy daily routine that we've suggested in previous weeks.)

This week we're talking about what you can do at home or at the park.

If you're able to go out for a walk or go for a bike ride, why not add some kind of training too?

Doing this may provide an extra benefit for you...

Walking, cycling, jogging at a slow pace doesn't help much in burning fat fast. That's because our body uses glycogen from carbohydrate before it uses fats.

So the best way to tap into our body's energy stores and burn those fats as energy is by increasing your heart-rate.

Now, before you start you need to know what is your current at rest heart rate is, and you need to know what your maximum heart rate is.

With this information it is easier and safer for you to workout and lose those unwanted fats.

The optimum heart rate zone for burning fat is 60% - 70% of your maximum heart rate.

Exercising in the "fat burning" heart rate zone works because your body draws on fat stores and combines them with oxygen to produce fuel for your muscles.

If your heart rate falls below the optimum heart rate, then your body is not working hard enough for the process to work.

On the other side, if your exercise is too intense, then your body draws on glycogen (carbohydrates) instead of fat. That's because glycogen is stored in the muscles and is easier for your body to access and burn. That's why, with some strenuous exercises,  you could lose the benefit of burning fat.

If you're willing to invest to make things easier for yourself, just purchase the most basic heart rate monitor that records and shows your heart rate. 

These devices could come with a strap that you need to strap onto your body. Other styles are more expensive, but more convenient. This watch style monitor for example is very easy to use and very user friendly. I own one of these types myself...

Polar Heart Rate Watch

With the information above you've now the information that you need to assess your heart rate in the various zones, and you can now apply them in your training.

By understanding and also applying the target heart into you training it will help you lose weight and body fat faster without stressing your body.

The "burning fat"  zone occurs at 60% - 70% of your maximum heart rate.

The best cardio training that can help you burn fats is the training that you can perform it consistently. Mix up your cardio training with some short sprints so you may elevate the heart rate faster.

Mix up your daily walk or jog with some short runs which will increase your heart rate. This is also known as Interval Training.

With this approach you don't need to spend to long on those activities, and more importantly, there are more benefits in burning fat fast.

By now you'll have a clear picture of the types of food consume, and on portion size too.

These eating habits will increase your metabolic rate, increase your energy levels, and help you to avoid binge eating.

ACTION PLAN

• Once you have found your maximum and target heart rate, apply them in your training.

• Adding some sprints to your training routine will add some challenge and be very beneficial in losing fat fast.

• Always keep a positive mind set no matter what the challenges.

• Keeping it fun will keep you interested and motivated.

• Most importantly - Have a active lifestyle.

Read More From Previous Weeks:

WeeK 1:  Healthy Lifestyles "It's Now Or Never"

Week 2:   Healthy Lifestyles "The First Step."

Week3:   Healthy Lifestyles "The Food Pyramid"

Kmaru's Websites:

Muscle activation

Facbook

Sources & Images are courtesy of :

http://www.fitbiz.com.au/FITBIZ/client/ProductCatalogue/c_products_popup.jsp?catID=68&elementID=248 

http://www.fitness-lifestyle-solution.com/target-heart-rate.html

http://www.abs-exercise-advice.com/heart-rate-monitor-training.html

Inspirational Quote of the week

"Too many people overvalue what they are 

not and undervalue  What they are"

- Malcome S. Forbes

What is a Trust in a business structure?

A trust is not a separate legal entity. It simply holds property in trust for the beneficiaries.  It is a legal structure used to maximize the financial advantages of being in business, such as distribution of income, taxation and protection from creditors.

The trustee must administer the trust by a trust deed, which sets up the trust and determines the rules by which it operates.

The trust structure offers advantages to a family business, which cannot be gained by other three business structure discussed.  At the same time, many of the advantages of a company structure can be maintained by having a company act as trustee. Members of a family business govern the trust, as both directors of the trustee company and beneficiaries of the trust. Income produced by the trustee company can be allocated to the directors/beneficiaries during the financial year with the final allocation made at the end of the financial year.

However, trusts are complex structure and their establishment requires professional advice.  They are also subject to close scrutiny from the Tax Office.

Your decision regarding the most appropriate business structure for your venture should be made after consultation with a professional or business adviser, such as your accountant, solicitor, or local small business organization.  Whichever structure is chosen, it is unlikely that the structure will be final.  Not only will your business grow, but your financial and taxation situations will change, and legislation and tax developments nay modify the characteristics and relative advantages of the various business structure. For this reason, your business structure should be regularly reviewed.

Below is an overview of the key features of the three main business structures discussed previously.  Trusts have been omitted due to their specialized and complex nature.


Here are  other business structures we discussed the past few weeks:

• Sole Trader
• Partnership
• Company

Want to learn more about your business structure for your art & Design?

It’s as simple as 1... 2... 3...
 

1: 1. Like  ArtSHINE's Facebook page

2: Send an e--mail Quantum Compass: partnership@QuantumCompass.com.au and receive your PDF " The Advantages and Disadvantages of being a “Trust” 

3: Contact Vinh for a no cost, no obligation coaching session: http://www.surveymonkey.com/s/ArtShineDiscovery

Decoratrion +Design Melbourne From 21-24 July 2011

A huge welcome back to Decoration+Design 2011 trade show. The event will be held at the Melbourne Exhibition Centre again next month from 21-24 July 2011.

Decoration+Design Melbourne will feature an exclusive line-up of over 150 exhibitors with the latest interiors and soft furnishing products and designs from Australia and overseas.

Decoration+Design is a trade show for Retailers, Designers, Manufacturers and students to discover forecasted trends, unearth emerging talent and published insights from local and international Industry leaders in design.

Decoration+Design is the largest interiors event in Australia. The show attracts strong visitor numbers and is a fantastic opportunity to connect with industry experts alike. There will be an overflow of qualified trade visitors attend the Fair over the four days of networking and sourcing products and suppliers from leading Australian and international companies. 

Exhibitors are surely well rewarded with unparalleled interest and exposure when they use the fair as a launching platform for their exciting new products, designs and services.

Decoration+Design will host key industry events and showcases, including special feature zones designed to display and inform visitors on all the industries latest products, colours and trends. They will be jammed pack with workshops and seminars on Design and what’s IN and HIP for 2011-2012.

So, whether you’re a retailer, a designer or a manufacture, make sure you add this event to your calendar. This is an event you really do not want to miss!

Source & Images:

http://www.decorationdesign.com.au/

The "I Know !" Syndrome

If you're not learning your 're dying!

Have you heard that before?

And how many times have we heard or have we said these two words...

"I Know!"

The minute we said "I Know" we close our mind. We stop learning. That’s because we’ve decided that we already know.

The "I know" syndrome will stop us from seeking opportunity. It will stop us learning, or growing.   It also stops others sharing their knowledge and experiences too.

Before you say “I know”  have a think about this question:

If "I know" this already then how well am I applying it in my business?

There’s a difference between “knowing” and “doing”...

As your coach, we work with lots of people who are striving for knowledge...

We meet people we call “Seminar Junkies” too.

Seminar Junkies attend all the workshops, and seminars... over and over again... They read all the latest books... Do everything in fact, except ever take any action...

Why?

Because they fall into what we call the "I know it all" trap mode.

So, to make sure you get the most of your learning, change your mindset and open up your mind .

Stop using the "I Know" excuse. Try one of these statements instead:

·         Wow! Isn’t that interesting!

·         What a great idea!

·         Love it! Thanks for sharing!

·          

These expressions are powerful. They set you in a more positive state, ready to consider things in a different perspective.

Most importantly or all though...

Take action!

Make Tomorrow Today

Close Up with Artist Jaqui Doran From Byron Bay

Jacqui Doran

Tell us a little about you self and what you do.

I was born in London and came to Australia as a backpacker in 1993 and met my partner at the same time in Byron Bay. I studied fine art at Sunderland University England and have been painting ever since; exhibiting in the Northern Rivers and Queensland mostly. In 2004 my partner & I opened an art supply shop in Byron and I have been continuing to show my work 

Who (or what) inspires you to do what you love in your own creative business?

There are many things that inspire me to be creative – my original love came from looking at the master ‘s in London – I would spend weekend after weekend scouring through galleries. When I moved to Byron Bay these galleries did not exist so I became very influenced by the light and landscape – now I am primarily inspired by my two boys and the stages they are passing though – it has opened a whole new chapter . Above all I think about painting everyday – even if I’m not doing it!.

 Family Time

Where do you get your inspiration from when you design/paint?

Over the past few years I feel my paintings have been taking on a new direction – Watching a child grow has definitely had an influence – currently I find my self involved in their innocent world but with the knowledge that life is not all that it seems. I guess this is what I am working on at present – using animals as characters - artwork that appears innocent – but somehow could be something else.

 Dog Day

I also have a love of dogs – the purest soul – they inspire me constantly – I lost my dog last year and was heartbroken. There is nothing like the companionship that these animals give you and that is why I paint them. Love the tough looking ones!

I am also an avid movie watcher.

 

What are the five words that people who know you would use to describe you?

Funny, moody, excitable, creative, talkative

Tell us about your very first job and what path have you taken since then?

My first job was when I was 15 years old and I worked in a curtain and blind shop in London - I was asked to paint many blinds and tiles with high heels and flowers for trade shows. I have always created something from Christmas decoration as a child to now owning an art shop and being a painter

Describe a typical day in your studio space?

Quickly clean the brushes and off we go – I usually have selected information from differing sources spread around and then I pretty much start on the canvas straight away – under painting – drawing with paint or ink – I move around the canvas at a fairly fast and consuming momentum. Then leave brushes until the next time.

 Studio

You also have a gallery and a stretch canvas business with your husband Rene describe some of your challenges  being together as a couple and as  business partners?

Rene and I have worked together now as partners for over 10 years – it has its rewards and its restraints. The positive part of this relationship is that we work together for a common goal and the business has expanded to incorporate Stretch Canvas Co. The difficulties however are that the business is such a big part of your life that at times you take it home with you.

 stretchcanvasco

As a Solo Artist, what is your biggest frustration?

I guess my biggest frustration is having limited time - as I would like to accomplish so many things– but one step at a time is not so bad!

 Chancy

Tell us about how you prioritise your studio work.

Ideas – drawings – now even on my iPhone and then painting

Since you are working at home, can you please tell us about how do you connect with other artists, and your customers (i.e. how do you network)?

I have a group of artist friends that I see quite often and we discuss our goals and dreams as well as what is happening in the art world. I also meet a lot of artists’ though the art shop and learn about their lives. The Internet is also helpful.

 I'm Ready!

What advice can you offer other creative people who are just starting out and following their passions?

Always believe in yourself – even if at times you feel insecure or let down. Never lose sight of what you want to achieve and where you want to be. Life is full of little steps that go up and down. Always have self worth and stay humble. Oh yes -and a back up plan is a good idea!

What dreams do you still want to achieve or fulfill in your life?

I really want to paint some large works and to exhibit in many other countries and of course have fun with my children and partner. Would love to do more traveling. 

 Saturday Morning

What is your proudest moment so far?

Well you can’t go by having children – even if they do mess up the house

Who do you most want to meet and why?

I would probably like to meet Leonardo DiCaprio or Sam Worthington – they appear to have attained a level of dignity and humbleness with their success. I love movies!

What is the most important lesson in life that you have learned?

Be true, be respectful, be happy and don’t tell everybody everything

 Donate Now

What book are you reading right now, and do you have a book you would like to recommend?

I would read a book a week before the birth of Mali – but now I have to say only art magazines are being read. Not a bad thing as it keeps me in touch with what’s happening

Where do we find you and your products?

www.jacquidoragallery.com

www.butlergoodegallery.com

www.charlatanink.com

www.byronartsupplies.com.au

www.stretchcanvasco.com.au

Do you have a special offer for ArtSHINE readers?

Yes – 25% off all limited edition prints –contact Jacqui on jacquidoran@yahoo.com.au for prices and sizes