Feb Heart Challenge: Take the 3-min Test!

Did you know your heart beats around 100,000 times a day?

That’s over 4,000 times every single hour and more than 35 million times a year.

It works hard nonstop to keep you alive and thriving, so showing it a little extra love goes a long way.

In fact, this is one of the first tests I do with my brand-new clients to get a baseline on their heart health and recovery. It helps me see how their cardiovascular fitness stacks up and gives us a starting point to track progress over time.

I use the YMCA 3-Minute Step Test, which is super simple but really effective. Here’s how it works:

1️⃣ Find a sturdy step about 12 inches high (or just use your bottom stair).

2️⃣ Set a timer for 3 minutes. Step up and down at a steady pace: up, up, down, down at a moderate pace.

3️⃣ When your timer goes off, sit down and take your pulse for one minute. Place two fingers on your wrist, count the beats, and record your number.

What do the results mean?

• Below 85 bpm: Excellent cardiovascular health! 🎉

• 86–95 bpm: Good cardiovascular health.

• 96–115 bpm: Average cardiovascular health.

• Above 116 bpm: Room to improve, but no stress you can work on this!

If your result makes you think, “I could do better,” that’s the beauty of fitness: small, consistent changes make a big difference. It’s not about changing everything overnight. Start with something simple like daily walks or adding more real, whole foods to your diet.

So here’s my challenge: Pick ONE small action for your heart today. Just one.

Because a healthier heart means a healthier YOU. ❤️