New Year’s Resolutions on Monday Madness: The Health & Fitness Show

Ever make New Year’s resolutions to get fit and healthy only to fall off the wagon the second week into the new year? Yeah, been there, done that. We all have made tons of New Year’s resolutions and did so with every intention to fulfill them. Well, tune into Monday Madness: The Health & Fitness Show (Monday, December 29 @ 10am) with Ken Williams (Body by Ken) and Tiffany Santana (Metropolitan Bootcamp for Women) as they give you ideas on how to set reasonable resolutions, SMART goals and tips on how to stay on track with your fitness resolutions. Post your questions on the Facebook Fan Page or on the network blog on WordPress at Or, you can call 1-914-338-1541 to listen or ask questions.


Monday Madness: The Health & Fitness Show . . . How to Survive the Holidays – Part 2

On this episode of Monday Madness: The Health and Fitness Show (Monday, December 22 at 10 a.m.), your fitness gurus offer up tools and tips to survive the Christmas and New Year’s holiday festivities. Join the conversation or listen in by calling 1-914-338-1541. Can’t listen live? No worries, we’ll post pertinent information on the S&HCN blog on WordPress at Post your questions here or on the Monday Madness Facebook fan page and we’ll answer them on the air.

Merry Christmas and best wishes for a most prosperous New Year . . . from the Stovall and Hoggard Communications Network family.

Cardio versus Resistance Training . . . Monday Madness

Just in case you missed today’s Monday Madness: The Health & Fitness Show on the S&HCN, here is some information about cardio and resistance training from your fitness experts and hosts of Monday Madness, Ken Williams (Body by Ken) and Tiffany Santana (Metropolitan Bootcamp for Women).

In order to maintain good fitness, gain muscle and lose weight, it is important to employ a combination of cardiovascular (cardio) training and resistance training.

Cardio Training is a general term for any form of vigorous aerobic exercise, which pushes the heart rate to a near maximum. Examples of cardio training are running, faster-paced walking, basketball, cycling, swimming, dancing, Zumba, kickboxing or boxing, cross-country skiing, jogging, or hiking. Check out the link below for more information.

Resistance Training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. Examples of resistance training are weight lifting with free weights, using the cable machines, using rubber exercise or resistance bands, body weight exercises like push ups, squats, or crunches, and Pilates. Check out the link below for more information.

Cardio training not only helps you to develop cardiovascular (heart) health, but it also helps you to burn calories and fat.

The Centers for Disease Control and Prevention recommends 30 to 60 minutes of moderate aerobic activity on most days of the week, for a total of 150 minutes per week to maintain your weight and up to 300 minutes of aerobic activity to lose weight.

Target Heart Rate – A 30-year-old person should aim for a target heart rate of at least 115 beats per minute to stimulate the body’s ability to efficiently burn stored fat as energy. The simplest method to calculate your target heart rate is to use the American Heart Association calculation for maximum heart rate . . . it’s equal to 220 minus your age in years, but the numbers for women are slightly easier if you want to be precise. For women, your maximum heart rate is 206 minus 88 percent of a woman’s age.

Minute by minute, cardio training burns more calories than resistance training, which is great for fast weight loss, but not so great for quality weight loss.

Cardio vascular training typically doesn’t do much for muscle development.  Resistance training is the way to go for developing muscle.

For every three pounds of muscle a person gains, he or she can expect to burn an extra 120 daily without moving a muscle. Resistance training makes calorie burning more efficient.

Resistance training shapes and sculpts the body.

Cardio, however, is great for stress relief, and for those who are stress eaters. Stress can contribute to belly fat, so adding cardio into your exercise regime can help.

A fitness plan that includes a balance of cardio training and weight training is the best way to improve your overall fitness, health, and wellness.

Tune in each Monday morning for Monday Madness: The Health & Fitness Show on the Stovall & Hoggard Communications Network on blogtalk radio at You can also listen to the show on demand by visiting the BTR website. Post your questions on the blog, the show’s Facebook fan page or call during the broadcast at 1-914-338-1541.

Monday Madness: The Health & Fitness Show . . . Cardio vs. Resistance Training

On Monday, December 15, we’re talking about cardio versus resistance training and whether or not they are both necessary. Check us out at 10 a.m. on Monday, December 15. Post your questions here or call 1-914-338-1541.Can’t listen to Monday Madness: The Health & Fitness Show on Monday’s at 10 a.m.? No worries. Just download each episode at Visit our Facebook fan page for workouts, fitness tips and general health and fitness information. Check us out!

Monday Madness: The Health & Fitness Show

It’s Monday Madness: The Health & Fitness Show on the Stovall & Hoggard Communications Network on blogtalk radio. Here are the topics for the month of December:

December 1: Belly fat Burners

December 8: Circuit Training . . . What is it and why is it effective?

December 15: Cardio versus Resistance Training . . . Are they both necessary?

December 22: Surviving the Holidays – Part 2

December 29: New Year’s Resolutions that Stick

Tune in for tips to improve your health and fitness or to get started on your journey to better health. Listen in at or at 1-914-338-1541.