Thank you so much to everyone who has joined us and provided comments and questions. I’m so grateful for the interaction and engagement.
Although as a quick side note, looks like people haven’t tried diets or aren’t yet willing to share their experiences. I’m still keen to hear your thoughts so if you are willing to share your story or thoughts, head back to the last blog here to comment or ask a question.
I’m also super excited to share with you the final piece of the pillar puzzle.
THE OPPORTUNITY AND WHO I am
iHeartFit is an intelligent way to improve your heart health and fitness (get it!). This program combines the power of habits with expert and peer support to help you feel more confident, have more energy and have less pain. Ultimately, giving you back your life and your control of it.
My name is Dr Nikky and I’m an exercise physiologist with a passion for all things heart health. I’ve worked in healthcare and research for over 10 years and I’m dedicated to finding the best solution to reduce the impact, and one day even completely eliminate, heart disease.
What my experience has taught me, if anything, is that we tend to over complicate things. Our health journey is just that…a journey. We will always have to work on it so why not make it as easy and as automated as possible?
I had a client a couple of years ago who started working with me to improve her lung health, muscle strength and lose some weight along the way.
Like many people, she had a love hate (mostly hate) relationship with exercise and nutrition. Going through phases of dieting and near extreme levels of exercise which usually ended in an injury or with the diet being unsustainable and unenjoyable. She also battled with anxiety and depression.
In the first 6 months, she was exercising regularly, made changes to her diet and managed to lose 20kg! Multiple times throughout a session she would say, “I can’t do this” or “I can’t do that.” And every time I add “yet”. “I can’t do this yet.” Eventually, she started correcting herself and adding yet to the end of an I can’t sentence. (proud mumma bear moment for sure!)
Then COVID hit. She struggled with her mental health (anxious about leaving the house, and depressed she couldn’t see people) and this resulted in abandoning her exercise and nutrition habits, which spiraled into feeling worse about herself and regaining some of the weight she had lost.
While you might initially hear this and think it’s just another diet, exercise and weight management journey, there’s more to the story.
We spoke a few months after the first lock-down and she was contemplating coming but to our group classes but the times didn’t always suit her schedule. She then decided to take up ParkRun with a friend. While this initially scared her, she knew she wanted to do something for herself…both mentally and physically.
Another few months passed and we spoke again. She was doing ParkRun every week and getting faster each time. She started doing yoga classes in the park. She was consistently losing weight but this was no longer her sole focus. Then she said something that piqued my interested.
She had changed her relationship with food. How many of you have had a piece of cake while on a “diet” then thought, “well bugger it, my diet is ruined I may as well keep eating crap and I’ll restart on Monday”?
Instead of telling herself she couldn’t have a piece of cake because it wasn’t in her diet, she said I’m going to have that slice of cake, enjoy it and not feel guilty about.
what I can tell you is that there is room for cake in a heart healthy diet…just not the whole cake. You still have to enjoy life.
ANSWERS TO YOUR TOP QUESTIONS
So far most people want to know how to make sure that you are exercise enough to get benefit for your heart health but not too hard that you cause damage.
While there are a lot of things that will contribute to the answer, in short if you start small and build gradually, then you are unlikely to over-exert yourself. The easiest way to determine the right intensity for you is the talk test. If you can talk normally, but not sing, then the intensity is perfect.
There are some conditions or circumstances, such as severe aortic stenosis (low intensity only!) and pericarditis (which is inflammation of the heart), where you will only stick to moderate intensity exercise at most. For most other people, if you want, you can progress to more vigorous exercise or activities such as sports. You just need to progressively build up your tolerance by trying short bouts at higher intensities than what you’re use to and seeing how you feel for the rest of the day and the next day.
One major benefit of the iHeartFit program is that you get a one-on-one call with me to discuss your specific concerns and goals. Once I have a better understanding of your condition, I can give you more specific advice and guidance.
I also have a great bonus lined up for those you sign up for the iHeartFit program next week and will discuss it in a little bit.
BIG PICTURE TIME
Close your eyes and picture yourself 3, 5 or 10 years from now. You’re feeling healthier, fitter, stronger, calmer and happier than you have ever felt previously. There may be chaos all around you, but you feel calm, content and focused. You’re doing what you love, with people you enjoy being around and doing it without stress.
How do you get here?
With simple habits. Like brushing your teeth and getting dressed. Simple habits, stacked over time will lead to amazing results. Things like:
- A weekly habit of creating a meal plan and shopping list.
- A daily walk and 3-4 strength exercises before you have your shower.
- Writing down 3 things you’re grateful for at the end of each day before you go to sleep.
I could go on, but you get the point.
iHeartFit isn’t just about creating heart healthy habits but also getting the support you need from peers and experts along the way. Being able to ask questions as you have them and get accurate answers without having to wait weeks or months.
I have a very special offer coming up that I don’t want you to miss. The opportunity to join the iHeartFit program and transform your life.
As a BONUS!! If you sign up in our opening week next week, I will create a personalised exercise program just for you for FREE! This is valued at $75 and includes a one-on-one run through of your program so that you know exactly how to do each exercise, why you are doing it and how you can safely progress as you become fitter and stronger.
Since this is the first time that we are running our long-awaited online heart rehab program, we’re capping the numbers so that we can make sure it’s the best it can be and that you get the attention you deserve.
If the story above resonates with you, leave a comment below on what a transformation like this would mean to you.