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Alcohol: Less is More
B ooze and hearts don’t always mix. The CDC says excess—over 1 drink daily (a glass of wine, pint of beer)—spikes BP, messes rhythms, and...

Steve Symonds
Jul 20, 20251 min read
Interval Training Boost
Spice up rehab with intervals—short bursts that supercharge your heart. ACSM says alternating 1-minute sprints (fast walk or cycle) with...

Steve Symonds
Jul 13, 20251 min read
Beta Blockers 101
Beta blockers are heart-slowing superstars. NICE says they ease workload post-heart event by blocking adrenaline, dropping rate and...

Steve Symonds
Jun 29, 20251 min read
Fiber: Your Gut’s Gift to Your Heart
Fiber’s a heart-health MVP. The BHF says 30g daily—think oats, beans, or wholegrain bread—lowers cholesterol and steadies blood sugar,...

Steve Symonds
Jun 22, 20251 min read
Landers on Motivation
Motivation’s the rehab fuel, and Don Landers, an exercise psych guru, says small wins ignite it. Set tiny goals: 5 extra steps today, one...

Steve Symonds
Jun 15, 20251 min read
Hydration for Heartbeats
Water’s your heart’s unsung hero. The NHS says 8 cups (2L) daily keeps blood flowing smoothly, easing your ticker’s job. Dehydration...

Steve Symonds
Jun 8, 20251 min read
Aerobic + Resistance = Gold
Why choose when you can have both? BASES says mixing aerobic (walking, cycling) and resistance (bands, weights) is cardiac rehab gold....

Steve Symonds
May 31, 20251 min read
Cut the Sugar, Save the Heart
Sugar’s sneaky—too much inflames your arteries, a heart no-no. The AHA caps it at 6 tsp (25g) daily for women, 9 tsp (36g) for men. Ditch...

Steve Symonds
May 25, 20251 min read
Huberman’s Take: Exercise and Brain
Andrew Huberman, neuroscience rockstar, says exercise isn’t just for your heart—it’s brain fuel too. Cardio like brisk walking or cycling...

Steve Symonds
May 18, 20251 min read
Epley’s Strength Formula
Want to lift smart, not hard? Boyd Epley’s 1RM formula sets you up for safe gains in cardiac rehab. Estimate your one-rep max (heaviest...

Steve Symonds
May 11, 20251 min read
Blood Pressure Basics
Blood pressure’s a big deal for your heart—high numbers strain it, raising risks. NICE says aim for 120/80 mmHg post-heart event;...

Steve Symonds
May 4, 20251 min read
Patient Story – John’s New Lease
John, 70, thought his heart attack spelled the end of his active days. “I was winded tying my shoes,” he recalls. Then cardiac rehab...

Steve Symonds
Apr 27, 20251 min read
Omega-3s: Fish for Your Heart
Omega-3s are heart heroes found in fatty fish like salmon, mackerel, or sardines. The BHF says eating these twice weekly—about 140g per...

Steve Symonds
Apr 20, 20251 min read
Resistance Bands for Heart Health
Resistance bands are your portable gym for a stronger heart. ACSM says they’re perfect for cardiac rehab—safe, cheap, and effective....

Steve Symonds
Apr 13, 20251 min read
Quit Smoking, Win Big
Ditching cigarettes is the ultimate heart hack. The AHA says quitting slashes your heart attack risk by 50% in just one year—your lungs...

Steve Symonds
Apr 6, 20251 min read
Borg’s RPE: Feel the Effort
How hard should you push in rehab? Gunnar Borg’s got the answer with his Rate of Perceived Exertion (RPE) scale, a 6-20 gauge of effort....

Steve Symonds
Mar 30, 20251 min read
Stress Less, Live More
Stress isn’t just a mood-killer—it’s a heart stressor too. Chronic tension spikes cortisol, raising blood pressure and heart disease...

Steve Symonds
Mar 23, 20251 min read
Patient Story – Sarah’s Comeback
Meet Sarah, 62, a cardiac rehab rockstar. After her heart attack, she thought her days of gardening and chasing grandkids were over. “I...

Steve Symonds
Mar 16, 20251 min read
Lift Weights, Lift Life
Resistance training isn’t just for gym buffs—it’s a game-changer for cardiac rehab. The American College of Sports Medicine recommends it...

Steve Symonds
Mar 9, 20251 min read
Ask yourself these questions a couple of times a year.
Secondary Prevention Cardiac Risk Questionnaire QRisk is a questionnaire that those who have not suffered a cardiac event can use to...

Steve Symonds
Mar 3, 20253 min read
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