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Fitness Tips

Rev up your Metabolism

Slaving away inside your body – right this minute – is your metabolism. It works tirelessly to help you burn kilojoules and shed fat. It’s the sum of everything your body does. Each time you eat, enzymes in your body’s cells break down the food and turn it into energy that keeps your heart beating, your mind thinking and your legs pumping during a gruelling run. The faster your metabolism, the more kilojoules you burn and the easier it is to drop kilos.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there’s still plenty of wiggle room. “You have a huge amount of control over your metabolic rate,” says Dr John Berardi. “You can’t affect how many kilojoules it takes to keep your heart beating, but you can burn an extra 2000 to 2500 a day by exercising and eating right.” We enlisted the help of experts to come up with a round-the-clock burn plan, complete with moves that will throw your metabolism into overdrive.


1. When you roll out of bed
Eat (a good) breakfast
Every. Single. Day. If you don’t, your body goes into starvation mode (it’s paranoid like that), so your metabolism slows to a crawl to conserve energy, says Dr Berardi. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 per cent of their total kilojoules at breakfast gained only 0.8 kilograms on average over four years. Those who ate zero to 11 per cent of their kilojoules in the morning gained nearly 1.4 kilos. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller for longer (so you’ll have no trouble resisting that cake at morning tea). Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast from Dr Berardi: an omelette made from one egg and two egg whites and a half cup of chopped capsicum and onions, plus a half cup of cooked oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip coffee
Latte fiends, rejoice! A study published in the US journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 per cent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Dr Robert Kenefick, a research physiologist at the US Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?


Guzzle your water cold
Chase your morning flat white with an ice-cold glass of H2O. Researchers at the University of Utah, in the US, found that volunteers who drank eight to 12, 250ml glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few kilojoules heating the cold water to your core temperature, says Dr Madelyn Fernstrom, founder and director of the University of Pittsburgh Medical Center Weight Management Center in the US. Although the extra kilojoules you burn drinking a single glass doesn’t amount to very much, making it a habit can add up to kilograms lost with essentially zero additional effort.


2. When you work out
Mix things up with intervals
You’re always looking for a way to shorten your workout, right? Well, step up your intensity and you’ll burn the same number of kilojoules or more in less time. In a study from the University of New South Wales, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedalling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat – including thigh and core flab – compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Dr Ethlyn Gail Trapp. Whether you ride, run, row or swim, try ramping things up to rev your burn: start by doing three eight-second all-out, can’t-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow
This isn’t easy, but when you strength train, count to three as you lower the weight back to start position. Slowing things down increases the breakdown of muscle tissue – it sounds bad, but all that damage you’re incurring is a good thing. The repair process boosts your metabolism for up to 72 hours after your session, according to researchers at Wayne State University, US. But pass on those featherweight dumbbells – you need to use weights that are heavy enough that you struggle to complete the final few reps.


3. When you’re at work
Pick protein for lunch
Cramming protein into every meal helps your body build and maintain lean muscle mass. Muscle burns more kilojoules than fat does, even at rest. Aim for about 30 grams of protein – the equivalent of about one cup of low-fat cottage cheese or a 110g boneless chicken breast – at each meal.

Brew up some green tea
“It’s the closest thing to a metabolism potion,” says dietitian Tammy Lakatos Shames. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups of green tea a day for 12 weeks decreased their body weight by 4.6 per cent. According to other studies, consuming two to four cups of green tea per day may torch an extra 210 kilojoules. That translates into about 2.5 kilograms a year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it’s still hot.

Undo damage with dairy
Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of hot chips. But you can make up for it with a calcium-rich afternoon snack, like 250ml of milk or 170g low-fat yoghurt. Calcium helps your body metabolise fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind of waste), reports a study from the University of Copenhagen. Sorry, supplements don’t have the same effect.

4. When you go food shopping
Choose organic produce
Researchers in Canada found that dieters with the most organo-chlorine compounds (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: their metabolism stalled. Swap to organic, especially for thin-skinned fruit like peaches, apples and grapes, and vegies like celery, potatoes and corn, which pick up most pesticides.

Seek heat
Capsaicin, the compound that gives chilli its heat, can also fire up your metabolism. Eating 1 tbs of chopped chilli boosts your body’s production of heat and the activity of your sympathetic nervous system, according to a study in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of 23 per cent.

Grab some metal
Women lose iron during their period. That can mess with your metabolism, because iron helps carry oxygen to your muscles. If your levels run low, muscles don’t get enough O2, your energy tanks, and your metabolism sputters. Stock up on iron-fortified cereals, beans and dark leafy greens like spinach, bok choy and broccoli.

5. When you get home

Go fish
Fatty fish like sardines, tuna and salmon are loaded with omega-3 fatty acids, healthy fats that help trigger the “I’m full” signals in your brain, according to the US National Institutes of Health. Bonus: 100g of salmon nets you 90 per cent of your RDI of vitamin D, which will help preserve your kilojoule-craving, metabolism-stoking muscle tissue.

Skip the second mojito
Knocking back just two alcoholic drinks stops fat burning by 73 per cent: your liver converts alcohol into acetate and uses that as fuel instead of fat.

Hit the sack – early
When you sleep less than you should, you mess up the production of leptin and ghrelin – hormones that regulate energy use and appetite. Researchers at Stanford University in the US found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.



Race against time
Beat the downshift in metabolism that comes with ageing

With each passing decade, a woman’s metabolism slows by about five per cent. Hormones play a role, but as you age, you tend to become less active, which leads to a loss in muscle mass, a major consumer of kilojoules. At 35, you’ll burn 315 fewer kilojoules a day than you did at 25; at 65 you’ll burn 2100 fewer, says Dr Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburgh in the US.

Here’s a timeline for your body:
20s You’re at your peak muscle and bone mass.
30s Your mitochondria – cellular powerhouses that fuel muscles to use more oxygen and burn more energy – become less effective.
40s A drop in oestrogen production slows metabolism.
50s Sharp decreases in activity reduce the levels of hormones responsible for maintaining lean muscle mass and bone density.

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Tips for the festive season

1) Know what types of foods will be there and what you are going to choose to eat. Let’s face it; in general, you know what types of foods are on the Christmas dinner table. Plan ahead of time which foods are important to you and which you could do without. Choose your favourites but pass on those that are not special to you.

2) Don’t go to the table telling people you’re “eating healthy this holiday season”. There’s no need to bring attention to your food choices. People will feel that you are not enjoying yourself or that they should feel guilty about what they are eating. Your host (especially your mum) will be disappointed if you’re not sampling all that she laboured over in the kitchen. You’re more likely to have success if you keep it low-key.

3) Fill your plate heavily with vegetables, fruits and lower fat fare. Start your eating with these foods and then eat your favourites. This way you won’t be so hungry for the calorically dense foods. Besides, your relatives and the people around you are only going to draw attention to your food choices if you have an empty plate or are picking at food. This way, you are eating! Your plate is full and you are enjoying the foods you’ve chosen. No one should feel sorry for you, including you!

4) Don’t say yes to all that is before you. You don’t need to pick at every gift basket that’s left at your desk or eat your way through the holiday buffets. Choose wisely and carefully.

5) If you’re cooking, try not to nibble throughout the day. All those little bites add up.

6) If you’re cooking, try some new lighter recipes. Use high quality, fresh ingredients and the foods will taste great. You just don’t want to tell your guests that they’re lighter until after they’ve already enjoyed it. We’re predetermined to think that healthy food can’t be good.

7) If you’re not cooking, offer to bring a dish. Bring something that you know you can fill up on without the guilt.

8) Moderate your drinking at the holidays because it most often leads to the worst choices. Alcohol will slow down your metabolism and your good judgment. Try a wine spritzer instead of champagne. Or just try to limit yourself so you can enjoy your holiday fully!

9) Have a healthy snack before you go to a holiday meal. Don’t go to a party on an empty stomach. When you get to the party and you’re already satisfied, you’re less likely to eat as a reaction to hunger.

10) Get your exercise. Take a walk before or after the holiday meals to get your metabolism going. When you take care of yourself regularly with exercise, your desire for unhealthy foods tends to decrease.

11) If at first you don’t succeed, don’t throw in the towel. Most of us tend to eat out of control after we give in to that initial temptation. Don’t assume that because you ate a piece of cake that you now have to try every type of pie on the table. Accept your choice and than move on.

12) Control Stress – We often eat as a result of stress or emotions. The holiday season can be a tiring, stressful time. Make sure to take time for relaxation and exercise so that you’re not prone to eating for stress management.

Overall, remember the meaning of the holidays and that they can be enjoyed without indulging in mass quantities of food. Make sure to focus on the meals you can control. Get plenty of nourishing foods in throughout the holiday season to make up for some of the not so good choices at parties. The key to overall health is to eat healthy overall. A few meals with less than healthy choices will not lead to your downfall. This year, make your focus on giving and not what you’re taking in.

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Training for your Body Type

Ectomorph – long and lean

The last thing an ectomorph needs to worry about is dropping a few pounds. It is typical for an ectomorph to only eat when they are hungry and that is something they need to change in order to put a few kilos on. A diet high in calories with meals occurring in short intervals with larger than normal servings is recommended for this body type.
Now just because an ectomorph is skinny does not mean they should run out and down bag after bag of potato chips and spend their time lounging in front of the television! Actually, in order to put some muscle on, they should do some weight training using fairly heavy weights.
The weight training sessions should be brief and not too often. An ectomorph is encouraged to use heavy weights but to take breaks in between reps. Finally, although a person with an ectomorph body type is generally very active, aerobic exercises should be kept to a minimum if they are to have any hope of adding a few kilos.

Endomorph - rounded
The endomorph, on the opposite end of the spectrum, needs to concentrate on turning their fat into muscle in order to increase their metabolism and keep the weight off. During weight training, an endomorph should use moderate weights with very little break between reps.
The endomorph also needs to lower calorie intake by eating smaller servings and eliminating all junk food from their diet. The endomorph also needs to engage in daily aerobic exercise such as walking, biking, or swimming.

 
Mesomorph - muscular
The mesomorph is the "blessed" body type. These guys have a natural athletic physique and simply have to maintain what they already have. Weight training is still recommended at regular intervals using moderate weights with modest breaks in between reps. A mesomorph probably already eats a fairly healthy diet but they do need to watch out for fat so checking their body fat percentage at regular intervals is highly recommended.

 It really does not matter which body type you are because a healthy diet and regular exercise are good ideas for anyone. But, by knowing which body type you are most like, you can design a weight training program that is more effective than if you did not know whether you were an ectomorph, endomorph, or mesomorph.

 

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The benefits of water

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Signs and symptoms of dehydration include:

  • Excessive thirst
  • Fatigue
  • Headache
  • Dry mouth
  • Little or no urination
  • Muscle weakness
  • Dizziness
  • Light headedness

How much water do you need?
Every day you lose water through sweating - noticeable and unnoticeable - exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. So how much water, or more precisely fluid, do you need?
This isn't an easy question to answer. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.

  • Replacement approach. The average urine output for adults is 1.5 litres a day. You lose close to an additional litre of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 litres of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.

Your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colourless or slightly yellow normal amount of urine, and feel well.
Factors that influence water needs
You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.

  • Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon or half-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished. During intense exercise involving significant sweating, for example, during a marathon, sodium is lost in sweat, and you may need a sports drink with sodium rather than just water.
  • Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) also can affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves.
  • Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhoea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water - such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.
  • Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 litres (nearly 10 cups) of fluids a day and women who breast-feed consume 3.1 litres (about 13 cups) of fluids a day.

Interesting facts

    • If you're healthy and not in any dehydrating conditions, you can generally use your thirst as an indicator of when to drink water. But thirst isn't always an adequate gauge of your body's need for fluid replenishment. The older you are, the less you're able to sense that you're thirsty. And during vigorous exercise, an important amount of your fluid reserves may be lost before you feel thirsty. So make sure that you're sufficiently hydrated before, during and after exercise.
    • Increased thirst and increased urination, both in volume and frequency, can be signs and symptoms of diabetes. With diabetes, excess blood sugar (glucose) in your body draws water from your tissues, making you feel dehydrated. To quench your thirst, you drink a lot of water and other beverages and that leads to more frequent urination. If you notice unexplained increases in your thirst and urination, see your doctor. It may not necessarily mean you have diabetes. It could be something else. And some people consume large amounts of water and experience increased urine output not associated with any underlying disease.
    • If you drink water from a bottle, thoroughly clean or replace the bottle often. Every time you drink, bacteria from your mouth contaminate water in the bottle. If you use a bottle repeatedly, make sure that the bottle is designed for reuse. To keep it clean, wash your container in hot, soapy water or run it through a dishwasher before refilling it.
    • Though uncommon, it's possible to drink too much water. Drinking excessive amounts can overwhelm your kidneys' ability to get rid of the water. This can lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood. People who are older, who have certain medical conditions such as congestive heart failure and cirrhosis, or who are taking certain diuretics are at higher risk of hyponatremia.

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    Alleviating lower back pain

    Are you suffering from lower back pain? If you answered yes you're not alone, in fact statistics show that 90% of the population suffer from lower back pain at some stage during their lives. One of the ways to alleviate back pain is to strengthen your deep abdominal or 'inner core' muscles. Core control is the ability of specific deep muscles to brace and support the spine, shoulder or pelvis. Research has demonstrated that healthy deep abdominal and back muscles contract to ‘splint’ the lumbar vertebrae, providing support for movement such as throwing, lifting or running. In fact, these deep muscles are required to support virtually every movement, even those that are not heavy or extreme. Without adequate stabilisation, the risk of injury rises.
    These core muscles are hard to feel, impossible to see and do not create movement, so it can be hard to recognise them initially. But with time and practice you will become more aware of the stabilisers and notice the difference they provide to exercise and daily life.
    You need to activate the stabilising muscles by setting the abdominals in virtually every exercise. Sitting tall on a ball (or lay on your back if you don’t have a swiss ball), place one hand in the small of your back. Notice the natural lumbar curve. Now place your second hand on your lower abdomen, below your naval. The deep abdominals lie beneath this area. Lengthen your spine, but relax your shoulders and your breathing.
    Visualise a deep, low muscular belt under your hands. Gently draw your front hand towards your back hand, as though lightly drawing your lower abdomen towards your spine or tightening the belt just one notch.
    Although the setting action is sometimes called abdominal bracing, it should feel subtle and light. If you cheat by sucking in your waist or by holding your breath the action becomes ineffective, as you will be recruiting outer muscles without reaching the deep stabilising muscles.
    A pelvic floor contraction is another way to initiate core stabilisation. The pelvic floor, deep abdominal and back muscles all work together as a team, so contracting one activates the others.
    The pelvic floor is the muscular base of the pelvis, running from the pubic bone to the tailbone. To contract your pelvic floor, tighten the muscles as though you are avoiding passing wind or ‘holding on’ when you need to empty your bladder. Hold this for 5 counts and aim to gradually increase the hold time for stronger endurance.
    Abdominal setting and pelvic floor contractions are both great approaches to activating core control. Either action will effectively turn on the ‘foundation’ muscles to provide deep support.

    5 Great Lunch Ideas

    Napolitana pasta:  1 cup cooked brown pasta, covered with vegies in napolitana sauce.

    Vegetable soup: add all your favourites to the soup with chicken stock, serve with a piece of rye bread.. so easy to make!

    Chicken roll: chicken breast, low-fat sundried tomato, avocado and English spinach in a wholemeal roll.

    Chickpea salad: small can of chickpeas, avocado, cherry tomatoes, rocket, red onion, basil leaves and a drizzle of balsamic vinegar to taste... yum!

    Tuna and salad pita wrap: small can of tuna, cottage cheese, spinach leaves, cherry tomatoes wrapped in wholemeal mountain or Lebanese bread and toasted.

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    The Benefits of Cycling

    There has been a huge increase in interest in cycling over recent years as more people become aware of the health and fitness benefits cycling affords as well as its advantages as a fast and economical means of transport. Studio cycling has also grown and has been identified as one of the most popular group exercise formats in clubs worldwide.


    Benefits of Outdoor Cycling

    Essentially, outdoor cycling is a random interval training session. If you think about all of the key elements (up hills, down hills, flats, accelerating to overtake, recovery, sprint finishes etc), a variety of cadences and resistances are used, which place differing demands on the skeletal muscle and the cardiovascular system.

    Low cadences with higher resistances tend to challenge fast-twitch fibers and lactate tolerance, while higher cadences with lower resistances tend to challenge slow-twitch fibers and the cardiovascular system.

    For the majority of participants, a level of cross training is key in order to work all the systems involved. This approach provides the widest variety of health and fitness benefits from a single exercise session. Some athletes may want to concentrate on encouraging more endurance or speed from their short duration/high intensity biased fibers, depending on the duration/intensity of their discipline.

    Outdoor cycling also provides the challenge and excitement of engaging with a constantly changing environment.

    Benefits of Indoor Cycling

    Originally, indoor cycling was developed by endurance rider Jonathan Goldberg (“Jonny G”) as a way of complementing his outdoor training. But he found that the combination of indoor training and the use of music brought a different and complementary aspect to his regime.
    Indoor cycling has the following benefits:

    • It allows pure focus on technique without any of the distractions of being outdoors (i.e., traffic, road surface, intersections, etc).
    • It allows use of music. This is a major motivational tool that may not be feasible or safe to use on the road. In some indoor cycling courses, the focus is on cycling to the beat and phrase of the music. In this way, cadence is controlled, and a variety of different speed tracks can be used to create a cross training approach.
    • Only the hardcore want to put a load of outdoor miles under their belts on a cold, dark, wet morning.
    • Indoor cycling can accommodate a number of participants at different levels. They may all be pedaling at 80rpm in time with the beat, but their power outputs can vary significantly depending upon the resistance they have chosen.

    So indoor cycling can help to give participants a cross trained effect that will directly impact upon their outdoor performance, not to mention their technique and posture. In addition to this, it can be made much more specific and tailored for participants training for an event if they wish to take part in very controlled, steady state or interval training without the distractions of the road.

    A common mistake in indoor cycling is use of excessive speed. Many classes utilize extremely high cadences (in excess of 140rpm), either for prolonged periods or as a “sprint.” These speeds are likely to place substantial stress on the hips and knees, by transmission of rapid, uncontrolled, inertia driven forces through the joints. For this reason, some cycles have now imposed a 140rpm limit on the cadence readout.

    The beauty of cycling is that it can accommodate the needs of an incredibly wide variety of participants. Indoor or out, focusing on these key concepts can help you create a stimulating and effective workout for clients at any level of fitness and ability.

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    Nutrition tips for endurance events

    Pre-training or event:  Aim to consume approximately 200-400 calories about two to four hours before your training session or race. It's important to eat familiar foods and to focus mostly on carbohydrates. Don't go too heavy on the protein and fats because they take longer to digest and will sit in your stomach longer. Drink 250-500ml of fluid 15 minutes before exercise.

    During: It's best to eat 30-60 grams of carbohydrates (120-240 calories) per hour. Since the stomach doesn't get much blood to digest food during exercise, soft foods or liquids such as energy gels or sports drinks are your best bet. Protein may be beneficial to eat during exercise, however the evidence is not conclusive. If you're training for a half-Ironman or longer, it may be good to experiment with a small amount of protein during longer training sessions. Drink 150-350ml of fluid every 15-20 minutes of exercise.

    Post: There's a two-hour window of replenishment after a training session or event when it's important to eat carbohydrates. Even more important is the first 15 minutes after exercise. Focus on eating carbohydrates that have a high-glycemic index, meaning they're more quickly absorbed into the bloodstream. Sports drinks with glucose are a great choice if you don't like to eat solid food after a workout. Other high-glycemic foods include bagels, raisins, cantaloupe, spaghetti, fruit roll-ups and jelly beans.
    The bottom line is to eat enough high-glycemic index carbohydrates immediately after exercise. If you decide to include protein, the current recommendations are to eat one-third of the amount of carbohydrates you eat.

    Another recommendation is to drink 500ml of fluid for every pound of body weight lost after exercise. The best indicator of this is to weigh yourself before training or a race and then afterwards.

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    Rate your overall health and fitness

    Give yourself a score on the following (1-3)

    Nutrition

    1. I consume a well balanced nutritional plan including all 5 food groups
    2. I mostly consume a well balanced diet, however, there are times were I overindulge
    3. I have little control over my diet and

    Flexibility

    1. Flexibility is very  important to me, I incorporate exercises to increase my flexibility not only during exercise sessions but throughout the day
    2. I  understand that flexibility is important, therefore include exercises to improve this component at the appropriate times in my exercise session
    3. Flexibility is low on my list of priorities and I rarely incorporate exercises into my routine

    Resistance Training

    1. I understand the benefits of resistance training and aim to perform a minimum of 3 workouts a week
    2. I have some understanding of why I should resistance train and try to perform 1-2 workouts a week
    3. I don’t think resistance  training is necessary  and choose not to perform this form of exercise

    Lifestyle

    1. I always schedule in social time into my diary so that I can enjoy myself and maintain a balanced lifestyle
    2. I’m conscious of having a balanced lifestyle, however, there are times where I find my work is too consuming and doesn’t allow for it
    3. I don’t feel like I have a balanced lifestyle.

    Recovery

    1. I always make sure that I schedule in recovery days, use appropriate modalities (eg. hot/cold baths, stretching devices) and get enough sleep so that I can maximise my health
    2. I include recovery days in my program only when I feel like I’m lacking energy or am sick
    3. I don’t view recovery as being important for me and rarely have rest days.

    Cardio Vascular Training

    1. I perform cardio vascular activity (eg. minimum of brisk walking) for 30 minutes a day, 5 days a week.
    2. I perform cardio vascular activity 2-3 times a week
    3. I very rarely if ever perform any type of cardio vascular activity

    Score:
    6-9: You seem to be taking all the necessary steps to fulfilling a healthy and well balanced life, Well done!
    10-13: You are well rounded in your health and fitness, however there are still areas you can improve on.
    14-18: You need to take action on some key areas of your health. Prioritise each element and aim to work on it

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    Take a mental break - tips on how to relieve stress through meditation

    1. Set aside a half hour each day for yourself – Meditation doesn't have to mean that you sit in a lotus position in a robe looking at a candle. You can meditate just about anywhere (eg. in the morning while lying in bed staring at the ceiling, at night by going for a walk,in the shower, while cleaning, while washing your car etc). There are so many opportunities for us to take a mental break,focus on ourselves, and gain clarity of thought. During the
      meditation, do the following:
       
      a.) Allow all of those chatty voices to talk. You know the ones...all of those conversations that play over and over in your head. The conversations you dwell on such as Why did so-and-so say that? Why did I say that? Why did he do that? What does that mean? When will this or that happen?
       
      b.) Once they have quieted down, enjoy the nothingness, the silence, the occasional random thought among the placid lake you are beginning to imagine. This, just like step a, requires almost
      no effort on your part...allow it to happen naturally.
       
      c.) This is the best part...focus your attention on a result. It could be the way you want your day to turn out, the job you want to create, the relationship you want to create or heighten, the house
      you want to buy, etc. It can be a short term or long term goal.
       
      Rather than thinking about all the reasons you can't get there, just focus on being there...in that job, relationship, house, etc. This is very powerful. The subconscious mind does not have the ability to distinguish between reality and fantasy. If you imagine something often enough, your subconscious mind will see it as reality and find ways to create it in your life. If you focus on that house often, you will be amazed at how many little ways you find to make it happen in reality. Maybe you meet that real estate agent and start a conversation about your dream house..."coincidentally" they have that very house available to show you this afternoon.

    Steve Jones -  http://www.betterlivingwithhypnosis.com

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    20 ways to burn 100 calories

    1. Vacuuming -- 25 minutes of vacuuming around your home will burn just about 100 calories.
    2. Gardening -- Like to garden? It's the digging and raking that will reap the most fitness benefits. These are the bigger calorie burners when it comes to gardening. In fact, you can burn up to 100 in just 15 minutes with these movements.
    3. Walking -- The easiest and one of the most natural movements known to human beings. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.
    4. Jogging in place -- Need a quick pick me up before work? Jog in place for 12 minutes and burn a little more than 100 calories.
    5. Dancing -- 20 minutes of dancing at a moderate pace will burn 100 calories. C'mon, you know you love to do it, so have some fun with it.
    6. Ironing clothes -- If you have to do it for the whole family you might as well know the calories you're burning. Just a bit more than 100 calories in 25 minutes.
    7. Badminton -- A casual, noncompetitive, 20-minute game of badminton will get you to the mark, and it's a lot of fun.
    8. Housework -- Vigorous housework for 20 minutes will burn a little more than 100 calories. You have to do it, so why not make it count?
    9. Volleyball -- Twelve minutes of volleyball is all it takes to reach our magic number. Not a bad way to burn some calories while on the beach.
    10. Biking -- How about a light bike ride? A light intensity of approximately 10 mph will burn more than 100 calories in just 40 minutes.
    11. Golfing -- Just 20 minutes of golf will burn 100 calories.
    12. Swimming -- I'm not referring to swimming laps or training for the Olympics. Just a 15-minute leisurely swim will get us to our goal.
    13. High-impact aerobics -- You might wonder why I would include this. It's not like you're going to aerobic class for 10 minutes. However, if you're pressed for time or working long hours, invest in a fun aerobic videotape and use it for 10 minutes (after a warm-up) each day. That's close to 120 calories in just 10 minutes.
    14. Car waxing -- Forget the car wash. Do it yourself on a nice day. Just 20 minutes of waxing your car will burn more than 100 calories.
    15. Frisbee -- A fun 30-minute Frisbee toss with your kids or a friend will burn up our needed calories, and it's a bit more pleasurable than a boring jaunt on the treadmill.
    16. Take the stairs -- If you work in an office building, take the stairs instead of the elevator. Approximately 20 minutes will burn about 100 calories. You don't have to do it all at one time. Just make sure to spread it out during the day.
    17. Pushing baby stroller -- Pushing a stroller burns approximately 60 calories in 20 minutes. No problem, two nice and easy 20-minute strolls per day will get the job done without even breaking a sweat.
    18. Mowing the lawn (self-propelled mower) -- 25 minutes and you've burned about 100 calories. Just like cleaning, it needs to be done so put a little oomph into it.
    19. Painting -- Need to paint a room in your home or apartment? You can burn approximately 100 calories with 20 minutes of painting. Plus, you get a better-looking room at the same time.
    20. Weight training -- 15 minutes of vigorous weight training will burn approximately 100 calories. You don't have to workout forever. Just three 15 to 20 minute sessions per week will keep your bones strong, muscles tight -- and you'll keep burning calories after your workout.
    Information sourced from ediets.com

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    Fitness Facts

    • Twenty-five percent of people who start an exercise program quit the first week. Another 25% quit within the first six months.
    • Not only does exercise improve your body, it helps your mental function by increasing serotonin in the brain. This makes for greater mental clarity which leads to a more productive day.
    • A weight gain of 11 - 18 pounds increases your risk of heart disease by 25%. More than 25 pounds and your risk goes up 200% - 300%.
    • Do you know how fast you are walking? To get a close estimate, count the number of steps you take in a minute and divide by 30. For an example, if you take 120 steps you would be walking about 4 mph.
    • About 80% of hospital admissions are the result of bad health habits such as leading a sedentary lifestyle.
    • Your heart and cardiovascular system will function more effectively with regular exercise. The heart will build up less plaque. And become a more efficient pump. When the heart becomes stronger, it pumps more blood per beat, so at rest, the heart rate is lower. It's not going to have to beat as fast to expend the same amount of effort.
    • Walking sideways burns 78% more calories than walking forward. Lateral motion takes extra effort by putting your body to work in unfamiliar ways.
    • It's possible to burn a significant number of calories without breaking a sweat. Sweating is your body’s way of cooling itself
    • Inactive people report more reductions in daily activities as a result of acute health problems. Those who are inactive during their leisure time are more likely to report days lost from work. People with low fitness levels may take up twice as many days off work as their very fit counterparts?
    • Your running shoes should be replaced about every 500 miles.
    • Walking on a rough but level track requires 50% more energy than walking on a paved road.
    • The risk of heart disease, high blood pressure, cancer and diabetes can be reduced just by taking the dog for a walk, climbing the stairs or sweeping the driveway.

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    Best Antioxidant Foods

    For years now, scientists have touted antioxidants as the answer to all sorts of diseases, even aging. From preventing heart disease to slowing down degenerative diseases, to stopping cancer, to reducing blood pressure – you name it and everything points right back to antioxidants. But what makes antioxidants so beneficial to the body?

    Antioxidants are important to our bodily processes because they prevent cell damage, helping to enhance the body’s defence system. The human body is incapable of producing its own concentration of antioxidants so we depend solely on our daily diet in order to get the store of antioxidants we need to combat diseases.

    And so these are the top 10 antioxidant-rich foods. If you want to get all the health benefits of antioxidants, be sure to include at least one of these excellent antioxidant food sources in your diet.

    #1 - Small Red Beans
    #2 – Wild Blueberry
    #3 – Red Kidney Bean
    #4 – Pinto Bean
    #5 – Blueberry (cultivated)
    #6 – Cranberry
    #7 – Artichoke
    #8 – Blackberry
    #9 – Dried Prune
    #10 – Raspberry

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    Top 10 Winter Fitness Tips

    Check out LTYB’s top 10 tips that will ensure you get through winter in the best possible shape.

    1. Plan your workouts – This is crucial as most people find it easy to skip workouts during this time of year. Get your diary out and plan out your week. Schedule in your exercise like any other appointments you may have.
    2. Register for an event – Signing up for an event (eg. Fun Run) will give you the purpose and motivation to get out of bed in the cold mornings.
    3. Stay Hydrated – Everyone realises that you need to drink plenty of water to perform well in the summertime, but the same applies when the weather turns cold. Since dry, indoor air can be even more dehydrating than warm sunshine, drinking enough is still a must.
    4. Control your eating habits – Usually you will be craving hot comforting meals to get through the chill of winter. When you feel like indulging in something like this try starting your meal with a bowl of chicken vegetable soup. Not only does chicken soup contain proven illness-fighting chemicals, a study at Penn State University found that people who ate it as an appetizer consumed fewer calories over the entire meal.
    5. Eat plenty of vegetables – During winter it is easy to consume more junk and fewer vegetables. This is no good since this is the time when nutrition is most important. Eating plenty of carotenoid-laden vegetables, including winter squash, carrots and pumpkin can raise your immune cell count which will help ward off illness and keep your fitness intact.
    6. Breathe easier – Instead of choking on indoor air invest in a high quality air cleaner for your home, vacuum often, make sure your heating ducts are cleaned, and open some windows to air out your place whenever the weather permits it. What seems like winter cold symptoms can often be allergic reactions to dust and fungus in stale, heated indoor air. (If you experience flu like symptoms when you start using a gas heater or fireplace, have them checked out right away--you might have carbon-monoxide poisoning.)
    7. Soak up the sunshine- Go out in the sunshine every day, especially in the morning. You've probably heard of seasonal affective disorder, a general lethargy and low-grade depression thought to be caused by diminished sunlight during the winter months. But even a single day without sunshine may affect your mood: In a study at Wagner College in Staten Island, N.Y., students were found to have almost four times more anxiety and irritability on cloudy days. Just a few daily minutes of real or artificial sunshine may give you a much-needed boost throughout the winter.
    8. Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it's important to get them warmed-up prior to engaging in intense physical activity.
    9. Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.
    10. Lighten up. If possible, it's best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

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    The Power of Goal Setting

    Goal setting should be a fulfilling process that makes you feel good about yourself and allows you to see progression.

    Follow these steps towards making your dreams a reality:

    1. Identify what you want – Be clear about what your goals
    2. Make them specific and measurable - (eg. For weight loss – stating you want to lose 15 kg is much better than saying that your goal is to just lose weight). Documenting time frames is also important. 
    3. Attainable - The goals must be attainable in the sense that you have the ability and resources to achieve them. (for instance, you may want to be able to run a marathon but if you only have time to train once a week then this is probably not attainable)
    4. Realistic - Your goals have to be something in which you believe you have the potential to achieve.
    5. Tangible – You should be able to clearly identify whether or not you have achieved your goals

    Other tips:

    • Make it real
      The closer you feel to your goal, the more likely you are to achieve it, so visualise your success by imagining every last pleasurable detail. 'See' yourself looking fabulous in a new outfit, 'feel' yourself walking up stairs without getting breathless, and 'hear' the congratulations from other Members in your Meeting or others on the message boards when you reach your Goal weight.

      Affirm your goal by saying it aloud. For example, 'I enjoy being slimmer' (stating your goal in the present tense boosts your belief that you can make it happen).

      Above all, make it fun. Enjoy the process of achieving your goal, whether it's getting more exercise or eating more healthfully.
    • Schedule your success
      Realistically consider what you could achieve within six months, then break it down into mini goals. For example, if you aim to increase your fitness level by walking four kilometres a day, you could break this down into little mini goals by starting with half a kilometre then building up.

      Break each mini goal down into weekly steps (week one, walk to bus stop; week two, walk to next stop along route before boarding bus, and so on). As the saying goes, a goal is a dream with a deadline!
    • Stay on track
      Regularly review your plan, and tick off each mini goal as you achieve it. Be prepared to rework any objectives that prove overly ambitious (by extending your time frame, for instance).

      There may come a time when, despite your best efforts, you've stopped making headway. It's tempting to give up now, but put it in perspective. As Thomas Edison once explained, many of life's failures are people who did not realise how close they were to success when they gave up. So make a list of your achievements to date, and read it often to reinforce your will to persevere.
    • Reward results
      Reward yourself regularly. You might go shopping, get a manicure or a massage for every kilogram you drop. By rewarding progress you build on your sense of achievement, increasing your overall chances of success.
      Also, reinforce your goals by writing them down — jot them in your journal or save them as a screensaver on your computer. Don't forget to include anticipated payoffs like, 'I will be healthier and feel better about myself'. You'll be on your way in no time.
      Information sourced from weightwatchers.com

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    Did you know?

    The World Health Organization estimates that than more that 2.5 million people die each year from weight-related illnesses, a figure that is expected to grow to 5 million by 2020.

    It has been shown that unexercised muscles deteriorate at a phenomenal rate. For the first three days that a person is immobile, he losses about one fifth of his maximal muscle strength. Immobility also affects other systems of the body like circulatory system, nervous system, digestive system, respiratory system.

    If you cover one mile by walking or by jogging, you spend same amount of energy in both cases. Because in both cases you are moving the same weight the same distance. The speed does not matter. Of course, if you jog rather than walk for 30 minutes, you'll cover more distance and consequently burn more calories.

    Rope jumping is another very effective exercise. It is effective convenient and most inexpensive exercise. Rope jumping is most effective in trimming legs, thighs, and hips. It also exercises the upper body more than what jogging does. It gives you sturdier feet and ankles and stronger wrists. It improves balance and coordination. Approximately, 10 minutes a day rope skipping may be equal to 30 minutes a day of jogging in terms of cardiovascular benefits. It has been seen that simple rope skipping produces the greatest fitness in the shortest time.

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    How to become a better runner

    Have you always wanted to be able to run a little but can’t seem to quite get there? 
    Here is my tip. 

    • After your warm up, try doing interval running.  Start with 30sec jogging, 1 min walk (1:2, work:rest ratio) and repeat over 20 minutes. 
    • As you become more confident with this simply increase the work, and/or decrease the rest.  You could try 1:1.5, 1:1, or even 2:1, where you might jog for 2 minutes, and walk for 1 minute.  This active recovery will assist to get the heart rate down but without stopping altogether. 
    • Try this to vary your normal Treadmill workout, and aim to jog 5-10 minutes, non-stop. 

    In no time you will be doing a fun run!

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    Recovery

    Recovery is as if not more important than training itself. It is essential that you use sufficient recovery methods in order to give your body the best opportunity to increase it strength or fitness, and to be able to back up session after session.

    The idea is that every session is a quality one, so if you are sore or injured the session will not be as beneficial. By recovering properly the body can “heal” and prepare for the next session.

    Some easy recovery methods include, rest between sessions, stretching immediately after exercise, hot/cold bath or shower, sufficient food, water walking etc.

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    Plan your training

    Put in your diary all the times you intend to train for the month and make an effort to stick to it. Better still,
    Email your training diary to your trainer so that you are accountable to someone. You will be amazed with
    the results you get through being organised and committed.

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    Choosing the right footwear

    Consumers are faced with so many options that the task of choosing a pair of shoes has become increasingly complicated and confusing, not to mention expensive.

    Here are a few tips for choosing the correct footwear:

    • Choose an athletic-shoe store or specialty store with a large inventory. They will have a variety of sizes available.
    • Choose Footwear that is suited to the activity performed. Multi purpose shoes such as cross trainers may be a good alternative for those who want to combine several sports or activities.
    • Take into consideration your foot type when purchasing the shoes. Those people with high arched feet tend to require greater shock absorption than those with average feet (may also be prone to ankle sprains through lateral instability). Those people with low arched (flat) feet require shoes with less cushioning but greater support and heel control.
    • Try to get fitted for footwear at the end of the day, when foot size is at its maximum. It is not unusual for an individual's foot to increase one-half a shoe size during the course of a single day.
    • Allow 1/2 inch, or the width of your index finger, between the end of your longest toe and the end of the shoe. If one foot is larger than the other, buy the larger size.
    • The shoe should be as wide as possible across the forefoot without allowing slippage in the heel. If the shoe has variable-width lacing, experiment with the narrow and wide eyelets to achieve a custom fit.
    • Shoes lose their cushioning after three to six months of regular use so it is important to replace them. If they can no longer absorb the pounding and jarring of the activities you are more likely to sustain knee and ankle injuries.

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