Recently there has been so much emphasis on the “zone training”, which by itself is not a bad thing but only if it is understood correctly. Many trainers tell their clients that they need to stay in the “fat burning zone” if they want to lose weight. While our bodies indeed prefer to use fat cells for low-slow forms of cardio that last long periods of time, you will still burn more total calories (and ultimately lose more weight) if you exercise at high(-er) intensities.


Additionally, with heart rate monitoring training, it is best to perform an individual approach towards determining one’s maximal heart rate, as a 50-year old sedentary male and a 50-year old triathlete female will have two different HRmax values. If you are in the market for a heart rate monitoring device, at a minimum it should take into account your resting heart rate, age, weight, height, and physical activity level.”


“Lemon water is the best way to start a day as our bodies love alkaline environment and lemon juice decreases acidity within our bodies. Drink upon wakening on an empty stomach 12-16 oz of filtered water mixed with juice from half of a freshly squeezed lemon or freeze lemon juice the night before and dissolve lemon ice cubes in water the next morning.

You will feel amazing within minutes as your body re-hydrates after the overnight fasting. It will also help improve digestion, boost immune system, and help your body to rid of toxins. So drink up!”


Peanut Butter Pumpkin Pie Overnight Oats

Prep time
5 mins

Cook time
3 hours

Total time
3 hours 5 mins


Serves: 3 servings

1 cup gluten free rolled oats
1¼ cups unsweetened or lightly sweetened vanilla almond milk
¾ cup pumpkin
½ cup PB2 powdered peanut butter
½ tsp pumpkin pie spice
1 tsp vanilla extract
2 tbsp maple syrup

Add all of the ingredients to a bowl and mix well to combine.
Place in jars or a sealed container in the refrigerator overnight or for a minimum of 3 hours.
Serve cold or warm up before serving.

Optional: Top with dairy or non-dairy whipped cream and a sprinkle of pumpkin pie spice. Nutrition info does not include toppings.

Nutrition Information
Serving size: ⅓ recipe Calories: 276 Fat: 5.4 Saturated fat: .3 Carbohydrates: 46.6 Sugar: 17.6Fiber: 7.5 Protein: 12.3

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