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Are you looking for guidance to become healthy? CFT can help.

  • You will need a Fitbit or Garmin fitness tracker. Just apply your favorite methods of exercise or that you can at least tolerate.
  • 75 minutes of moderate and vigorous heart rate zone training per week.
  • Persistency early on until a behavioral change occurs. Usually this occurs within 2 to 4 weeks of dedication. You will know when this occurs. You will begin to feel guilty when or if you miss a workout.
  • 300 minutes of moderate and vigorous heart rate zone time per month or 600 minutes of moderate heart rate zone time only to achieve your monthly goals.CFT provides a trophy when you achieve this.These zones are age-based.
  • Consistency and Accountability
  • Goal maintenance

Verified via the Mayo Clinic Exercise Intensity Research Study



  • It is recommended via multiple sources, that strength training and cardio training are required to improve overall health. All that is needed is for you to achieve targeted intensities to make this happen.
  • I would recommend 2 days of strength training and 3 days of cardio training per week. I would also recommend segregating strenth and cardio training for the first month.
  • Wear your fitness tracker all day or during workouts.You will need to sync to your phone to allow CFT to capture your important heart rates to keep you on point and guide you to your goals.
I hope this helps you.

Please contact me for more detailed information.

John Conlin


[email protected]