CHRISTMAS TIME HEALTH CHECK...

As Christmas beckons, it's easy to lose sight of the year's health goals. Rich food, plentiful alcohol and lack of exercise all contribute to a sluggish system, not to mention the family hazards that might fly your way. Try following these tips to minimise the physical and emotional damage.

Stay off the snacks
Around Christmas time, many of the kilos packed on are due to snacks that lie around the house. Go easy on the chocolates and nuts, they are full of kilojoules and are unnecessary when you are also enjoying large meals! As a substitute, have bowls of fruit available (grapes and berries are good) and help fill kids' stockings with an orange or apple, too.

Plan a walk
Just because it's Christmas doesn't mean normal life has to stop completely! Build some time into your day to take some exercise, even if it's a simple walk along the beach, a swim or a game of cricket in the backyard. Taking time out can also be helpful for avoiding family tension: if there's a storm brewing, calm yourself down by getting out and about for 30 minutes or so.

Bulk up on veg
Whatever your chosen Christmas meal, max out on vegies and cut back on the meat. It doesn't have to be dull — look up inventive ways to make a splendid salad or dress up those sprouts. As long as your vegies aren't covered in butter or rich salad dressing, you can scoff lots without packing on too many kilos.

Be sensitive to others
Not everybody finds Christmas a pleasant time — be sensitive to the feelings of those around you, especially if there's been a recent bereavement or loss. Even happy events such as the birth of a child can cause emotional havoc, so stay aware and steer clear of potentially hazardous topics.

Don't start on the booze too early
Tempting though it can be to crack open the bubbly as soon as you're dressed, save it for later in the day. When eventually you do have a drink, remember to space alcoholic beverages with soft ones, allowing your liver a chance to fight back. Don't forget that it's harder for your liver to metabolise alcohol when your sugar intake has been high: it prioritises the absorption of sugar over alcohol, so if you've been on the chocolates all day, any alcohol will remain in your system for longer.

Get organised!
If you leave all your preparations to the last minute, things can get stressful. Financially, too, leaving everything until last can create a big hole in your wallet. Space everything out by writing lists and buying presents ahead of time (this will also save you cash). Buy foods that won't go off in advance, too, such as Christmas puddings and so on.

Choose your drinks carefully
If you're watching your weight, some drinks will kill your diet. Obvious ones to look out for are creamy cocktails, but keep an eye on your intake of premixed drinks and cocktails in general. Stick to straight spirits, mixed with low-joule drinks, or wine.

Set out expectations
Christmas can be a very happy time, but it can also be stressful. If your parents are separated or if you're planning to spend the holidays with your partner's family, make sure the other set know in good time. Disappointment often breeds resentment and the last thing you need on your hands at Christmas is a family feud. As at any other time of the year, communication is of paramount importance — hiding away from telling somebody something they won't want to hear will only prolong the issue.

For more information see source:
http://health.ninemsn.com.au/dietandnutrition/nutrition/689863/christmas-health-busters

Why warm up & cool down??

Warm Up

The main purpose and benefit of warm up exercises is to slowly increase your heart rate. This increase in heart rate helps to raise your body temperature and to increase the blood flow to your muscles.

This increase in blood flow properly oxygenates your muscles and prepares them for the upcoming more strenuous aerobic exercise. With your body properly warmed up, you can easily and safely perform the needed stretching exercises to ensure proper flexibility and range of motion for your exercise routine.

A warm-up helps you prepare both mentally and physically for exercise, and reduces the chance of injury. During a warm-up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:

• Increased movement of blood through your tissues, making the muscles more pliable.


• Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.


• Prepares your muscles for stretching


• Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure


• Prepares you mentally for the upcoming exercise


• Primes your nerve-to-muscle pathways to be ready for exercise


• Improves coordination and reaction times

Cool Down

Although many people skip warming up and cooling down, the cool down step is probably the most overlooked piece of an effective exercise routine. The benefits of cooling down are just as important as warm up period but bring you different benefits than the warm up routine.During an aerobic exercise routine you are working your heart within your target heart rate zone. The main purpose of cooling down is to bring your breathing, body temperature and heart rate back to normal slowly.

During the cool down routine you are allowing the blood to properly redistribute itself to the heart. This redistribution helps rid the muscles of lactic acid which can build up around the muscles during an aerobic workout.

If you stop your aerobic exercise abruptly and do not cool down, the blood can pool up around your muscles in the legs. This can cause insufficient blood flow and oxygen to the brain giving you a light headed and dizzy sensation. Dizziness, nausea and feeling worn out are common symptoms of an improper or no cool down period.

The importance of staying hydrated during exercise

Everybody knows that you should drink plenty of fluids when you are exercising, but like so many things, the importance of this one simple thing gets forgotten. It is not only vital to stay hydrated while you are exercising, but also to make sure you are well hydrated before you start exercising and also to keep drinking after your exercise has finished. Many people tend to forget about the before and after parts, and this can lead to dehydration which in turn can not only affect your performance, but can also lead to other problems such as migraines and poor recovery.

Your body needs to be well hydrated in order to function at it's best. While it can work perfectly well at low levels of dehydration, this puts a strain on your body and means you will not be able to perform to your optimum potential. While everybody's needs are different, you should aim to drink around 1.5 - 2 litres of water a day in order to keep yourself at maximum hydration. A good way to check how hydrated you are is to check the colour of your urine, ideally it should be a very pale straw colour, indicating good hydration, any darker than this and you should up your water intake.

Another important aspect of hydration, especially when undertaking high intensity or endurance sports is your electrolytes. These are essential salts and minerals that your body needs in order to function, and a lack of these can present themselves in the form of migraines or even muscle cramps. Sports drinks are a good way to ensure you are getting everything your body needs while you are exercising, and many contain these essential electrolytes as well as sugars to help you go on for longer. It is always a good idea to check the contents of these types of drinks, as many of them use artificial sweeteners instead of sugar to try and keep the calorie content down, which in a way defeats the purpose as more often than not when you reach for an energy drink you are doing so for a quick and instant energy boost, which can only be gained through some form of sugar.

Trying out different drinks until you find one that suits your needs is the only way to go about it, as everybody is different and of course have different tastes. Your friend might rave about their citrus flavour drink which you can 't stand the taste of, the great thing is that most drinks come in a range of flavours so you will be able to find one that you like. It shouldn't be necessary to consume this type of drink before your exercise, however there is nothing wrong with sipping on one throughout the course of your workout, and of course afterwards if it is a drink that contains electrolytes. The most important thing is that you stay hydrated, however you choose to do it.

For further information please see original source http://www.hubpages.com/

What to eat before & after exercise...

To get the best results from your workout, it’s important that you’re eating the right things before and after you exercise. Proper nutrition is essential to improving your endurance and preventing injury, keeping your body in the best condition to reach optimum performance levels. By following these guidelines, you can make the most of your fitness plan and start seeing results faster. Here’s what you need to know…

How your body uses fuel
First, it can be useful to understand how your body uses energy while exercising, and how different types of foods will help and inhibit your weight loss. When you do aerobic exercise- that is, exercises that focus on endurance over long periods of time, like cycling, jogging or swimming- your body uses carbs as fuel to start with. When it runs out of carbs, it starts burning fat.

When you do short-term, high-intensity exercises (anaerobic activity) such as strength training, your muscles use up lots of carbs in the form of glycogen, which is a complex sugar. Repetitive and vigorous training can easily use up most of the carbs stored in the muscles. So here’s how you can use this information to make the most of your workouts…

Before exercise
Make sure you’ve eaten a nutritious meal about an hour before you exercise to keep you going strong throughout your workout. Eat foods rich in complex carbohydrates, like whole-grain pasta, rice and bread, or fruits and vegetables. Complex carbs are easy to digest, and will give you plenty of energy to sustain you throughout your exercise, allowing yourself to really push your body to get the optimum results.

Avoid simple sugars like lollies for at least an hour before you exercise, as they will cause your blood sugar to drop during your workout. It’s important to make sure you don’t suffer low blood sugar levels when you exercise, as this can cause jitters and dizziness, which stops you from training as long and hard as you normally could.

It’s also important to make sure you are well hydrated before you work out. Drink 500-600 ml of water in the one or two hours before exercising. This will help you to reach your optimal physical performance, as well as providing resistance to injury and maintenance of normal body temperature.

During exercise
Make sure you take a water bottle to the gym and keep drinking throughout your workout. It’s recommended that you drink 100 to 200 ml for every 15 to 30 minutes of exercise. If you’re doing intense exercise for prolonged periods of times, you might consider sports drinks, which contain simple carbohydrates and electrolytes. Just remember to check the nutrition label- drinks with up to 10% carbohydrates (most good sports drinks) can help improve endurance, as they enter the bloodstream quickly and deliver glucose to active muscles effectively, but drinks with more carbs than that (like fruit juices and soda) should be avoided, as they can cause cramps and nausea.

After exercise
After your workout you should have a small snack that is rich in complex carbs, so you can restore your muscle-glycogen levels. An hour later, you should have a nutritious, protein-rich meal to repair damaged muscle tissues.

You will also need to rehydrate your body, so make sure you drink some more water. One way of figuring out how much you should be drinking is to weigh yourself before and after you exercise. Any weight lost in that time will be water, so drink one to two cups for each half-kilo lost.

Following these guidelines can help you to get the most out of your workout. You’ll find that your energy levels will improve, and you’ll be more able to reach your optimum performance. Be kind to your body- listen to what it needs, and you’ll be seeing better results in no time.

For more information see source: http://sportsmedicine.about.com

Is stress making you fat??

If you have stubborn weight that won’t shift, it is worth a look at your stress hormone levels. Stress promotes fat accumulation so become aware and bust out of the stress cycle for long-term health.

Many health complaints are related to stress from headaches, high blood pressure, digestive problems, menstrual disturbances to sleep problems. In addition to that long list is the accumulation of central fat-or more commonly referred to as the ‘pot belly’. Not only is it an undesired look, it is also the most dangerous type of fat.

Stress hormones
As well as making us fatter, stress also makes fat more persistent and keep you fat. Stress responds via two main hormones-cortisol and adrenalin, which are responsible for your ‘fight or flight’ response.

Adrenalin gets your body ready to fight or flight. It is released very quickly in response to severe stress such as a gunshot, danger, being yelled at or finding a pile of bills in the mail. Adrenalin acts for a short duration. If stress prolongs, then the long-lasting hormone will kick in-cortisol.

Both cortisone and cortisol stress hormones work together to store more fat, especially around your central area. This fat will remain there for as long as your cortisol hormones remain high. Examples of long term stress could be a stressful job, studies, relationship issues or even chronic pain. These stress factors could all contribute to the extra fat that you have stored around your tummy and regardless of how hard you exercise, this particular fat will not budge.

Cravings
Long-term stress also plays with our appetite and food cravings by influencing our food choices. Unfortunately stress does not make us run for spinach and carrots but the high fat, high sugar/salt type junk foods. These types of foods might give you a quick fix of feel good hormone serotonin but shortly after you will feel worse and start the vicious cycle of again by searching for your next serotonin fix. That is why they are called ‘comfort foods’-they temporarily comfort us from the stress blues.

In addition, stress can affect the quality and quantity of your sleep, which in turn affect your food choices. Individuals who are not getting enough sleep often tend to make poorer food choices.

If you have been struggling to keep to a healthy diet, it might be worth your while to look at reducing the stress levels in your life first.What can you do?

1. Talk about it
Seek help and tell someone about your worries and stresses. Remember the good old saying; ‘A problem shared in a problem halved.’ Talking can reduce your anxiety levels whether it’s a friend, family or a professional.

2. Get sleep
Eliminate all distractions in the room that you sleep. TV’s, alarms, phones etc. It is best not to even have them in the bedroom at all. The room you sleep in should be designed for sleep, relaxing and rejuvenating. It is the only time of your day that you get to do this. Aim for about 7-8 hours a night.

3. Eat regular meals
This ensures your blood sugar levels won’t get too low and you will make better food choices. By skipping meals a low blood sugar levels might make you overeat and eat the wrong type of foods. In addition, more stress hormones need to be released to activate energy stores.

4. Exercise regularly
Exercise releases feel good endorphins that will increase your mood and confidence. If you are feeling acutely stressed or sleep deprived yoga classes, swimming, tai chi or stretching might help you relax more.

5. Meditation classes
Find a class in your local paper or buy a meditation CD and listen to it regularly.

If you are worried about your cortisol level in your body you can always do a salivary cortisol test, which can measure your cortisol levels throughout the day.

Either way, combating stress factors in your life and ensuring that you have a good work-life balance is essential for good health and is often overseen. Learn to listen to your body’s needs and treat it with respect. You will soon see a positive response if you take good care of yourself-inside and out.

For more information see source: http://www.alfitness.com.au/

10 reasons to have a Personal Trainer

We all need a little help with exercise sometimes, whether we're just starting out or we've been at it for a long time. Still, there are people who shy away from training, unsure of what they'll get out of the experience or whether it's worth the money. Take a look at just a few reasons people typically hire personal trainers and see if it's the right decision for you.

1. You're Not Seeing Results
If you've been exercising consistently for several weeks or months and aren't seeing the changes you'd like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you've set are realistic for you.

2. You Don't Know Where to Start
Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that they can help you maximize your time while helping you stay within your own limits so you don't overdo it. They can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts.

3. You're Bored with the Same Old Workouts
If you're an experienced exerciser, maybe you haven't considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need to Be Challenged
If you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you.

5. You Want to Learn How to Exercise on your Own
Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works.

6. You Need Accountability and Motivation
Trainers come with built-in motivation. Not only are you investing money into your exercise program...you're investing time as well. There's nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

7. You Have a Specific Illness, Injury or Condition
If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

8. You're Training for a Sport or Event
If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. They can also help create a training program and map out a plan for the coming event. Just make sure they are experienced in the sport you're training for since not all trainers do sport-specific training.

9. You Want Supervision and Support During Workouts
Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. They can spot you during workouts and help you come up with a good training plan for your goals.

10. You want to work out at home

If you'd like to exercise at home but either don't have a lot of equipment or aren't sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or they can bring equipment with them to give you a great workout. They can also make recommendations for equipment that will help you reach your goals.

For more information see source: http://www.about.com/

Will weight training make me bulky??

A lot of people (especially women) shy away from weight training for the fear they will end up with big, bulky, and oversized muscles. This simply isn’t true. A properly designed resistance program can deliver whatever you want from your muscles: tone, size, strength, and endurance.

Men and women often see body builders and think that weights will make them look similarly big and scary. But professional body builders train twice a day for hours on end and follow an extremely strict diet to achieve the hulking figures you see in magazines.

Not only does it take a lot of hard training to develop very large muscles, especially for women, the extent to which our muscles grow depends on many factors including:

• The type of resistance program followed (high volume and loads will add more bulk)
• Diet and food intake (you need to eat plenty of food, especially protein, to have the building blocks for big muscles)
• Gender (females generally don't have the chemicals eg. testosterone for extreme muscle building)
• Genetic make up (some people gain muscle faster than others)

Individuals respond differently to Weight Training

Everyone can benefit from a regular weight training program, especially women. Not everyone however, will respond the same way, even if they follow identical programs because we are all very individual and our genetic and body shapes are all very different. For example, if a program is designed to increase muscle size and strength, men will respond very differently to women as their muscles grow much larger due to higher circulating levels of the hormone testosterone. It’s primarily this reason why most women won’t get big muscles from resistance training, even when training with heavy weights. Genetics also play a part in how we adapt – some people gain lean muscle mass faster and in different places.Good weight training design is of paramount importance and a program must “deliver the goods”. Bigger doesn’t necessarily mean stronger so programs designed to increase muscle strength differ from those designed to increase muscle mass or endurance. Women should follow a weights program designed specifically designed for them and their body type.If weight loss is your goal then combining weights training with aerobic exercise is proven as a very successful approach. A number of studies have shown that aerobic work combined with resistance training gives the best fat loss results. You'll increase your metabolism, gain strength to make your aerobic workouts more effective, and improve posture, balance and get good feelings of well being.

Benefits of weight training

• Bone density (especially important for women in the fight against osteoporosis)
• Muscle endurance (reducing muscle fatigue by lifting lighter weights for more repetitions)
• Muscle tone and firmness (we all like this!)
• Increased work capacity (ie you can walk, run, cycle etc faster and burn more calories)

A weights training program can be designed according to your individual needs. Getting big muscles need not be one of these, so women shouldn’t worry about turning into the incredible hulk from some weights training!

For more information see source: http://www.completefitness.com.au/

SLEEP - Are you getting enough?

Sleep, why we need it, why it can be hard to get, and how it affects everything from athletic performance to our personal success and heath, is one of the hottest topics in science today.

So How Much Sleep Is Ideal?

According to studies people who sleep between 6.5 and 7.5 hours a night live the longest. People who sleep 8 hours or more or less than 6.5 hours have shorter life spans. There seems to be evidence to support that there is just as much risk over sleeping as there is in under-sleeping.

It may be interesting to note that long sleep starts at 8 hours and sleeping 8.5 hours might really be a bit worse than sleeping 5 hours a night.We can only guess at why people who sleep from 6.5 to 7.5 hours an night live longer, but we don’t really know the cause or the effect.

For example we don’t know for sure if a person who sleeps less time a night can live longer by extending their sleep and if a longer sleep can live longer by getting up a bit earlier.

One thing to remember as well if you are an athlete or bodybuilder, is that one of the only times we can grow or repair muscle is during certain stages of sleep. For the active trainer, and athlete our sleep is very important to recovery, in fact it is just as important as the workouts themselves.

The Eight-Hour Myth - Dispelled

So based on the studies and information at hand the 8 hours a night myth has been effectively squashed but it stems from an average. It's possible that the amount of sleep we need is determined by our genes and may be why we are either short or long sleepers.

The Long And Short Of It

Our genes may determine the amount of sleep our body requires for us to awaken feeling refreshed and recharged. This likely occurs across a gamut, with “short-sleepers” needing less than average and “long-sleepers” needing more.

Sleep Debt

When we don’t get enough sleep to meet our needs, we run into sleep debt. Sleep debt can accumulate. There are a number of signs or things that happen when we are in sleep debt

- Daytime sleepiness

- Fatigue

- Difficulty concentrating

- Poor judgment

- Increased risk of accidents

- Other health complicationsWe might be able to pay off sleep debt by taking naps or by sleeping in (or just going to bed earlier).

In conclusion Sleep is very important to everyone regardless of whether you are a bodybuilder or regular person, so remember to make sure your body gets the rest it needs!

For more information see source: www.fitness.com

Feeling Flat? There may be a reason...

1. Sugar has a tendency to be a craving and a curse all at once. It tastes good going down and keeps you from feeling ‘up’. When you crave something sweet, its important to have something else ready and available to eat instead. Try to choose snacks that have a small amount of carbohydrates to give you a measurable amount of energy for your day like whole grain crackers and low-fat cheese, fresh fruit or a small box of raisins and low-fat cheese or plain, nonfat yogurt blended with fruit.

2. Caffeine is another substance that will give us the wake up call that we need, but leave us hanging later on. Try to choose the decaffeinated version of your favorite beverage like coffee, tea or cola and avoid using caffeine to help you stay awake; this will only throw off your natural sleep cycle and promote your low energy levels.

3. Dehydration – With our busy lifestyles, it is easy to forget to drink water throughout the day. We need water to flush out toxins, keep our energy levels elevated and to keep our tissues hydrated. It contains no calories, so you can drink as much of it as you want to, and if you need some variety, add a lemon or lime slice to it. You can also make homemade lemonade with lemon, water and a small amount of sugar or artificial sweetener.

4. Exercise –Whether or not you exercise consistently, the amount of exercise that you get (or don’t get) could be contributing to your lack of energy. While exercise energizes us physically, mentally and emotionally, we feel more sluggish without it. On the other hand, when we do exercise, it enhances our mood by releasing endorphins, a ‘feel good’ chemical that increases energy levels. Hopefully it will encourage us to exercise more…. but not too much. Overtraining will deplete your energy reserves, break down muscle and make you feel weaker instead of stronger. Exercising too much could suppress your immune system, which could increase your chances of a bacterial or viral invasion, making you more vulnerable to illness. So make sure that you stay in control of your workout sessions and the frequency of them.

You (and you alone!) are in control of your own energy levels, so choose to eat the right foods and drink the right beverages to boost your energy instead of bring it down.

For more information see source: www.fitness.com

Top tips for eating out!

1. Eat your calories and drink water. The first question you are always asked upon being seated in a restaurant is what you would like to drink. Choose water and pass on the high-fructose-corn-syrup, sugar, preservatives, caffeine and extra calories found in most beverages.

2. Take half home. We are annoyed when restaurants don’t over serve us and restaurants have responded accordingly by over supplying huge portions. Italian Restaurants are the worst culprits. Order a regular meal but eat half and get half to go. To resist the temptation to finish everything have the server package the remaining half at the same time the rest of the meal is brought out.

3. Pretend you are the Mercedes Benz of human machines. Top end vehicles require the best fuel and so should you. Pass on the value items and what appears to be a deal. Ever notice that salads and fruit platters are never the daily specials?

4. Look for key terms that describe how the meal was prepared. Good options include grilled, steamed, poached, broiled or roasted but pass on those that that are battered, deep fried and accompanied by sauces and dips.

5. Pass on the grains. You can get all the carbohydrates you need from fruits and vegetables. Just because bread is brought to the table doesn’t mean you have to eat it.

6. Pass on the buffets. We are usually full up to 20 minutes before we recognise the feeling of fullness. Having unlimited amounts of food available to you makes it nearly impossible to prevent overeating. No one brings a scale to the restaurant and we eat based on portion size. If the portion size is infinite we are going to overeat.

7. Order local. Food that comes from a particular region will be fresher, have more nutrients and add to the traveling experience by trying something new. When in coastal environments consider ordering fish and seafood. Find out what is produced locally and then try it.

8. Order off the menu. Don’t feel that asking for some grilled chicken and mixed greens is an unreasonable request.

For more information see source: www.fitness.com

Hunger and appetite awareness

Many of us eat when we are too hungry and then eat past the feeling of
being comfortably full.
Rate your hunger levels before and after you eat by using the following scale.
Make sure you eat with the initial signs of hunger (level 3) and only eat to be


feeling satisfied (level 5).



HUNGER SCALE



1
Incredibly Hungry
(starving, dizzy, irritable)



2
Hungry
(feeling ready to eat)



3
Initial Signs of Hunger
(slight pangs)



4
Neutral
(not full or hungry)



5
Satisfied
(feeling comfortable)



6
Full
(feel like you have over eaten)



7
Overfull
(feeling sick)

For more information visit source: http://www.gethealthynsw.com.au/

Preventing Excess Weight Gain

There has been a dramatic increase in the number of overweight children
and adults in Australia over the last 20 years. Surveys suggest that Australians
are becoming less active but eating more. Preventing excess weight gain is
thus one of the greatest health challenges we face in the 21st century. We
all know how hard it is to loose those extra kilo’s, once they’ve appeared.
For children and adolescents we need to ensure adequate food intake for
normal growth, without overdoing it.

Does being overweight affect my health?
Carrying too much fat can be a strain on the body. Blood pressure and the
level of fats in the blood may go up increasing risk of heart disease or stroke.
These lead to an increase in the risk of heart disease and stroke. The chance
of developing certain types of diabetes is markedly increased later in life.
Pains in the lower back and arthritis are more common and the risk of some
cancers is increased. If we can prevent excess weight gain in childhood and
in adulthood, we can reduce our risk of many of these health problems.

Why are we getting fatter?
Each day of our lives our bodies take on fuel through the food we eat. We
constantly burn this fuel over the day as we move about. The more we
move, the more fuel we burn. If, at the end of a day, the body has fuel left
over it is stored as fat – body weight increases a little. On the other hand, if
we burn off more fuel than we have taken on board, the body will use up
some of its stored fat – body weight falls a little.

When body weight is stable the balance of food intake and physical activity
is close to perfect, we will prevent excess weight gain. If weight
is increasing the system is out of balance. This may be as a result of
eating too much food, doing to little physical activity, or both.

So why are Australians getting fatter? It is probably a combination of both
less activity and more food. No doubt we are less active than we used to
be. Hard, physical labour is a thing of the past for most people. Much of our
work and leisure time is spent looking at a computer or television screen.
The large variety of foods and drinks available today are part of the problem
too. Many foods are high in kilojoules (food energy) and low in fibre and
water content. We call these foods energy dense foods. Sugary drinks have
also become increasingly popular. Foods and drinks are now very tasty
and portion sizes have increased. From surveys in Australia we know that
people’s energy intakes are also increasing. For example over the decade
from the mid ‘80s till the mid ‘90s, adolescents increased their energy intakes
by more than 10%. It is easy to eat too much.

Preventing excess weight gain

There is no secret to preventing excess weight gain. It’s
a matter of finding the balance between food intake
and physical activity. The best approach is to make
permanent changes to both food and activity habits.

Increasing physical activity burns fuel – burns fat. The
amount of fat burned off will depend on two things
- how often you are active and for how long. Aim to
be active every day. Put together at least 30 minutes of
moderate physical activity on most, preferably all, days.

The best kind of physical activity is the one you like the
most. Many people find walking easy and enjoyable.
Also, try to be active in everyday life. Small amounts of
activity, just moving about rather than sitting, all add up
at the end of the day.

Eat smart
Not putting too much fuel in your body is vital to getting the
balance right. Needless to say, keep the amounts you eat (portions)
moderate in size. Green and yellow and orange vegetables are the exception to the rule.
Eat as much of these as you can - they are filling yet low in kilojoules.

Fats are the richest source of kilojoules. Moderating the amount of fat in your meals will help limit your fuel intake. Remember that some commercial foods labelled
“low fat” sometimes have about the same kilojoules as their non-low
fat equivalent. Read the labels. Focus on cutting down on the not-so healthy
saturated fats. Use the healthy fats in moderation. Eat plenty
of fruits and vegetables - they are rich in nutrients, fibre and water,
but low in kilojoules.

Drinks are important. Sugary soft drinks, fruit drinks and cordials
contain lots of kilojoules but are not as filling as solid foods and are
easy to over-consume. Alcoholic drinks can increase appetite. Sugary
and alcoholic drinks are sometimes called ‘empty kilojoules’ – they
provide plenty of fuel without many essential nutrients to go with
them. Consider alternatives to sugary soft drinks such as water or
‘diet’ soft drinks.

Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
For more information see source Go for 2 & 5 http://www.gofor2and5.com.au/DataStore/files/pdf/WA/n31.pdf

6 quick tips for getting to sleep...

Many people have problems falling asleep at night, often because their minds keep running at full-speed even though they feel physically tired. Here are six techniques that may help:

1) Keep a regular sleep schedule. This gets your mind and body into a routine.

2) Stay away from reading fiction before bed. Fiction stimulates your imagination and does not help you relax your mind and get to sleep. Mental energy is not what you want when trying to fall asleep.

3) Take a few minutes to quiet your mind. This will help stop that ceaseless thinking. Ways to quiet your mind are: slow and deepen your breathing; think of a few things that went well with the day and be grateful for them; release the emotions attached to anything that didn't go well; stop consciously thinking about things. That last one means to stop trying to think about any issues you have, and stop consciously putting your attention on them. If something is still on your mind, write it down on a notepad next to the bed and resolve to deal with it tomorrow. This is really an important step because if you haven't released something that's bothering you before you try to go to sleep, you'll be replaying it over and over unless you have extremely good control of your thoughts.

4) Keep away from any form of caffeine after 1:00 pm in the afternoon. No coffee, decaf, tea or soda with caffeine. If you are susceptible to the effects of caffeine, it will make it harder for you to quiet your mind when you want to sleep.

5) Focus on your body and relax one area at a time starting at your feet. This both helps your body physically relax and helps you keep your attention on something other than your to-do list, what's going on at work, how mad you are at someone, etc...

6) Visualize walking down an endless stairwell. Keep your attention on your feet as you visualize your walking. This is similar to number 5 above. Giving your attention to something mindless and repetitive helps your brain shut down.

Judy Braley is an author, an attorney, and a parent of two. Her personal development blog with free articles and information on inspiration for your life can be found at GrowFromWithin.com. Copyright © 2007 Wherett Inc. Article Source: http://EzineArticles.com/?expert=Judy_Braley

Heart Foundation Recipe - Lemon Tuna Risotto

A delicious risotto with tuna lightly flavoured with fragrant lemon zest.

Serves: 4Cooking time: 22 minutes

Ingredients

• 425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
• 2 cloves garlic, crushed
• 1 & 1/2 cups Arborio rice4 cups boiling water
• 8 baby roma tomatoes, quartered
• 1/4 cup shredded fresh basil
• 50g feta cheese
• 1 cup baby spinach leaves
• Grated rind of 1 lemon

Make this meal healthier by using Tick approved ingredients.

*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.


Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.



2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.



3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.


Recipe and image courtesy of Simplot Australia.

Is Vegetarianism Healthy??

Plant foods are important, protective foods. This, however, does not mean
that plant foods alone will make your daily diet a healthy one. Variety is
essential to good nutrition. A balanced vegetarian diet can be healthy but
there are several nutrients which are found mainly or only in animal foods.
These include vitamin B12, iron, zinc, calcium and some omega 3 fats.

Care needs to be taken if you restrict animal foods in your diet.

Vegans
Vegetarians who choose to eat no foods of animal origin (vegans) face the
greatest nutritional challenges. The most important of all is to meet the
body’s need for vitamin B12. is essential nutrient is only found in animal
foods. An Australian study found two-thirds of strict vegetarians had low
levels of vitamin B12 in their blood. Vitamin B12 deficiency can be a real risk.
Eating vitamin B12-fortified foods or taking supplements is recommended
for all vegans.
Care needs to be taken if you restrict animal foods in your diet.
The omega 3 fats found in fish are not found in common plant foods.
These fats have a number of health benefits, particularly for heart function.
As a result, strict vegetarians have low levels of these nutrients in their
bodies. Vegetarians who avoid milk should also consider calcium-fortified
soy beverages or calcium supplements. Protein needs can be met through
legumes, nuts and cereals.

Lacto-vegetarians
Including dairy foods in a plant-based diet solves the vitamin B12 problem.
Also, dairy foods are the best source of calcium, which overcomes another of
the nutritional shortcomings of a vegan diet.
Other challenges remain. Not eating meat removes the major source of
iron and zinc from daily meals. Iron is of particular concern. Although iron
is present in plant foods, it is less well absorbed than that from meats.
Legumes, nuts and cereals are important sources of iron for people who
choose not to eat meat. Eating fruits or fruit juices at the same meal will
provide some vitamin C to assist iron absorption.

For further information see source: http://www.gofor2and5.com.au/

Why Quit Smoking??

One of the best things a smoker can do is quit smoking. The health benefits of quitting occur for all smokers, regardless of age, sex or length of time that they have been smoking.

People who have already developed smoking-related health problems, like heart disease will also benefit from quitting.

• Within hours of quitting smoking the nicotine and carbon monoxide in your blood decreases, while the oxygen level in your blood increases.


• Within days your sense of smell and taste begin to improve, breathing and exercising become easier, even your chances of having a heart attack have been reduced.


• Within one month your circulation will improve and your blood pressure and pulse rate will decrease.


• Within three months, cilia (the small hairs inside your lungs) have begun to re grow. This improves your lungs' ability to clean themselves. Lung function may be increased by up to 30 per cent.


• Within one year, your risk of a heart attack is reduced by half.


• Within 10 years your risk of dying from lung cancer is reduced by half.


• Within 15 years your risk of dying from a heart attack is equal to a person who has never smoked.

By choosing to quit smoking, you will significantly reduce your chance of cancer, heart disease, stroke, emphysema and other lung disease. You will also be less likely to have cataracts on your eyes, brittle bones, wrinkles, yellow teeth and bad breath.
Being a non smoker will reduce your chance of impotence, difficulty falling pregnant, and premature births, small babies and miscarriage.
If you are a parent, quitting smoking means you will lower your children's risk of SIDS, ear infections, allergies, asthma, bronchitis and other lung problems, and reduce the chance they will take up smoking later in life.
Remember, it's never too late to be a non smoker. The sooner you quit, the better.

For more information see source: http://www.livelifewell.nsw.gov.au/

Why being a healthy weight is important..

When the energy (kilojoules) we consume from and drink is more than the energy we use up, fat is deposited on our bodies.

Even small imbalances in this energy in energy out equation over time can cause you to become overweight or obese. This means you weigh more than what is considered healthy.

Being overweight or obese is unfortunately quite common in Australia now.
The problem with being overweight or obese is not about the way you look. Having excess weight increases the risk of many chronic and potentially lethal diseases.

Fortunately, most of these diseases are preventable with attention to Live Life Well factors including healthy eating and regular activity.

Generally speaking, the more body fat you’re carrying, the higher the risk to your health.

Some of the many chronic conditions and diseases associated with obesity include:
· insulin resistance
· high blood pressure
· atherosclerosis (clogging of the arteries)
· cardiovascular disease
· stroke
· some cancers
· Type 2 diabetes (where you don't produce enough insulin)
· gall bladder disease
· polycystic ovarian syndrome
· musculoskeletal problems such as osteoarthritis and back pain
· gout
· cataracts
· stress incontinence
· sleep aponea.

For more information see source: http://www.livelifewell.nsw.gov.au/

How to select a running shoe..

All running shoes are not created equal. Not only can they alter your speed, but they can also affect your knees, your back and your joints. Selecting the right running shoe can make all the difference, and it can be overwhelming when faced with a wall full of shoes that all look pretty much the same. But if you follow these steps, you can find shoes that will have you running like an Olympic marathoner.

Step 1

Find a good running shoe store. You can buy your shoe at the local mega-mart, but the sales professionals in a specialty store are better trained to help you pick the right shoe. To locate a store, ask friends who run, check running magazine reviews, or check the yellow pages.

Step 2
Examine the soles of your old running shoes. Notice the spots where the shoes show wear from the road. This tells you where your foot falls every time it hits the ground.

Step 3
Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, your new shoe probably needs more stability than your old shoe. If they tilt to the outside, you may have a high arch and your new shoes should have good shock absorption.

Step 4
Look at the top of your shoe. If you can see an outline of your big or little toe, and you've noticed discomfort in those areas while running, you should try a larger or wider shoe.

Step 5
Consider the amount of running you will be doing. This tells you whether you should buy an elite running shoe or a basic model. The more intense the running, the more money you'll want to spend on the shoes.

Step 6
Go to the running shoe store. Tell them what you've found out about your old shoes, or bring a pair with you. The employees should be able to "read" your old shoes and guide your choice. If not, you probably should find a different store.

Step 7
Try out the shoes. Many stores will let you take a run up and down the street to audition the shoes. Try on as many shoes as it takes. Make sure you like the feel and fit of the shoe. Try out the new shoes for at least 10 minutes. This lets you know if the shoe maintains its comfort during wear.

Step 8
Buy the best running shoes for your feet. When you find the right pair, don't let them get away. Take them home and start breaking them in!

For more information see source: http://www.ehow.com

Exercise & Pregnancy

Before beginning an exercise program when pregnant it is advisable to see your Doctor. Your Doctor will need to assess your fitness status in relation to your pregnancy to be sure you are safe to exercise. Also be sure to speak with a Fitness Instructor to work out a fitness program that will be suitable for you to follow.

Exercising when pregnant can provide many benefits to the mind and body as well as helping relieve some common problems associated with pregnancy such as excessive weight gain, swelling of hands and feet, varicose veins, insomnia and fatigue. Some of the benefits of exercising while pregnant include improved posture & circulation, reduced back pain, and increased energy levels. And you will feel better knowing your doing something good for yourself, which is also good for your baby.

Exercise during pregnancy should take into account the changes your body is experiencing – new body alignment, different posture, and reduced strength and endurance.

Generally Pregnant women can participate in low-impact aerobic activity up to three times per week (if your doctor agrees). But don’t push it, if you are feeling exhausted it is better to rest than cause any damage by over-doing it.

Remember always listen to your body, if you experience any sharp pains, fluid leakage, dizziness or faintness be sure to stop exercising and call your doctor straight away.

*Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.

The Les Mills Phenomenon!

By far the most popular form of group exercise offered today, Les Mills has become a phenomenon in the Fitness Industry. Originating in New Zealand Les Mills has revolutionised group exercise practices in gyms all over the world.

Les Mills created eight choreographed group exercise-to-music programs each delivering an hour-long workout in one of the classic exercise genres, such as weight training, mind-body, martial arts, step and dance. These classes are easily identifiable by their trademark prefix of “Body” before the class name, for example; “Body Pump”, “Body Balance”, “Body Combat, “Body Step” etc.

The Les Mills Program Directors create a new class, with new music and choreography, every three months, drawing on the latest trends in music and the latest developments in exercise science. When the new classes are perfected, they are filmed for DVD and dispatched with choreography notes, education sessions and licensed music CDs to the 10,000 qualified Les Mills instructors working in facilities which have licensed one or more of the Les Mills programs from Les Mills Asia Pacific.

Today it is estimated that over one million people a week attend a Les Mills class around Australia and South East Asia. This is testament to the power of Les Mills’ programs and its mission to create life changing fitness experiences every time, everywhere.

Excerpt from the Les Mills website for more info see: www. lesmills.com

10 hot tips for getting the most our of your gym membership!

People quit going to the gym for various reasons, but here are a 10 ways to keep your motivation going.

1. Be realistic with your goals – You can have the overall goal to lose 15Kg, but break that down into realistic mini goals, for example aim to lose 1Kg a week for 15 weeks.

2. Work out with a partner – If you know someone else is counting on you, you’re more likely to get up and get going. Sometimes it’s ok to work out with someone who is on the same level as you, sometimes you’ll want to work out with someone who does go to the gym frequently because it will motivate you to do more.

3. Set a routine – don’t just go to the gym whenever you remember. Set and stick to your gym schedule like you do your class or work schedule. If you’re a morning person, schedule your gym time in the morning. If you’re a night person, schedule your gym time at night. Plan enough time for getting there, changing clothes, warming up, working out and showering. No block of time big enough? Split your workout in two – do cardio in one interval and weights in another.

4. Get a locker at the gym – Showering at the gym saves you time from having to go home and means you can do as intense a workout as you want even if you have to get to work right after. Even if you don’t have anything to do right after, it refreshes your muscles and keeps you feeling great!

5. Ask for help when you need it - This tip goes for the newbies and the oldies. If you don’t know what exercises to do to work certain muscles or you need a spot, ask a gym trainer. That’s what they are there for.

6. Forget that other people are there –Too many people, guys and girls, are worried about what other people think of them at the gym. If you focus on your own workout, you’ll feel better and do better. The gym gets dangerous when people start paying way too much attention to others and not enough to their own behaviors. Guys try to lift more than they can to impress girls (or guys), girls are afraid to try new workouts because the guys will be ogling at them (or vice-versa). Who cares! At the end of the day if you didn’t get your good workout in for trying to impress or not look bad, that’s on you.

7. Bring water with you during your workout – Replenishing yourself with water during your workout is a great benefit because it lets you keep going strong and finish out. Drink water and maybe a sports drink after to keep yourself from dehydrating.

8. Incorporate variety into your workout - If you do the same thing every day it will get boring after a while. If you’re always on the treadmill, try riding a bike. If you usually do three specific abdominal exercises, try three more. Mix it up every once in a while and change your regimen once a month to keep your muscles happy.

9. Have rest days – Be sure to have rest days in your workout schedule. Muscles need time to repair between workouts and proper rest is the only way to achieve this. Overworking muscles can lead to injury, prevention is the best cure.

10. Enjoy it! Don’t go to the gym because someone else tells you to go. Go because you want to. When you find something you like there, stick with it and live it up!

WANT TO BE A PERSONAL TRAINER??

Becoming a personal trainer in Australia

Want to become a personal trainer and are not sure what certifications are required in Australia?
The first step is to attain the right personal training certification. Once you have your personal trainer certification, you can then use your qualifications and find work as a personal trainer both here in Australia and overseas. There are plenty of fitness training organisations in Australia that offer personal trainer courses.

One of the best ways if you are thinking about becoming a personal trainer or want more information on how to become a personal trainer, is to contact a registered fitness training organisation in your area that offers courses in personal training such as TAFE or the Fitness Institute of Australia. They will be able to advise you on all the steps involved in obtaining a personal training qualification and how to become a personal trainer.

Generally for becoming a personal trainer in Australia you need to complete a certificate 3 in fitness which provides you with the basic foundation knowledge for becoming a personal fitness trainer. Once you complete the certificate 3 in fitness you can then do the specific personal training qualification, the certificate 4 in fitness.

In recent years, the number of people wanting to become a personal trainer throughout Australia has grown significantly. This is a result of the large growth seen within the Australian fitness industry as more fitness centres, and personal training studio’s open their doors.

With the Australian obesity rate on the rise, becoming a personal trainer could be the perfect career change you are looking for. A career as a personal trainer can be both personally and financially rewarding.

For more information see Connect Fitness.

POWER SHOT RECIPE

Ingredients:
1 Cup Raspberries
1 Cup Vanilla Protein Powder
¾ Cup Spring Water
2 Tblsps Honey
2 Scoops Low Fat Vanilla Ice Cream
Squeeze of Lemon

Method:
Place the raspberries, protein powder, honey, low fat ice cream, water & squeeze of lemon juice into a blender and process until smooth. Pour into glasses as serve.

Serves:
4 People

Quick Facts About Recycling!

Connect Fitness is a environmentally friendly gym. Some of our initiatives include; power saving gym equipment that switches off when not in use, timed air conditioners to turn off when gym is closed, use of natural day light inside gym, environmentally friendly cleaning products, and recycling of plastic drink bottles.
To show our commitment to 'keeping it green' this week we are dedicating our blog to some interesting recycling facts!


Plastic:

PET plastic (number 1) is recycled to make a product called ‘eco-fleece’ that is used to stuff pillows, doonas, ski-suits and sleeping bags. It can also be woven for use in synthetic carpet.

Approximately 88% of the energy is saved by producing plastic from plastic as opposed to plastic from the raw materials of oil and gas.

Plastic containers are recycled into plastic lumber for picnic tables and park benches, carpet fibre, clothing, automotive parts, paint brushes, and more plastic bottles.

It takes 125 recycled plastic milk bottles to manufacture a 140 litre wheelie bin from recycled plastic.

Tragically plastic garbage thrown into the ocean kills as many as 1,000,000 sea creatures every year.

Paper:
By recycling one tonne of paper you save 13 trees, 2.5 barrels of oil, 4100kWh of electricity, 4 cubic metres of landfill and 31,870 litres of water.

The average household throws away almost 13,000 pieces of paper each year. Most is packaging and junk mail.

If everyone in Australia recycled their newspaper every day, we could save almost 2 Million trees per year.

Glass:

The energy saved from recycling one glass bottle is enough to light a 100 watt bulb for 4 hours.
Recycling 1 tonne of glass saves 1.1 tonnes of raw materials (sand, limestone, soda ash), and energy use is cut by 30%. Crushed glass (or cullet) melts at a lower temperature than the raw materials which saves energy.

Glass is 100% recyclable. Over 30% of the raw material used in glass production now comes from recycled glass.

Glass can be recycled again and again indefinitely: hundreds of times, thousands of times, even millions of times!

For more information see source: Visy

Working with an exercise program

When starting an exercise program consider the following:

Health benefits!


A customised exercise program is a great way to stay fit and it provides a wide range of physical and mental benefits, including:

• Improved condition of the heart and lungs
  Increased muscular strength, endurance and motor fitness
  Increased aerobic fitness
  Improved muscle tone and strength
  Weight management
  Better coordination, agility and flexibility
  Improved balance and spatial awareness
  Increased physical confidence
  Reduced risk of chronic disease
  Improved sleep
  Improved general and psychological wellbeing
  Greater self-confidence and self-esteem.
  

Before you get started, it will help if you have your fitness level assessed. You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness levels can give you benchmarks (points of comparison) against which to measure your progress. Be sure to have checked:

• Your waist circumference at the level of your navel
  Your body mass index (BMI). This is calculated by dividing your weight in kilograms by the square of your height in metres.
  Body Fat Percentage
  Hydration Levels
  Lean Muscle Mass Calculation
  Metabolic Age

Be involved in the design of your fitness program, some key points to keep in mind are:

• Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
  Think about your likes and dislikes. Choose activities you’ll enjoy.
  Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
  Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
  Think variety. Varying your activities (cross-training) can keep exercise boredom at bay.
  Allow time for recovery.
  Put it on paper. A written plan may encourage you to stay on track.

Monitor your progress. Have yourself assessed at six to eight week intervals after you start your program. You may need to increase the amount of time you exercise in order to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

Things to remember

• A customised exercise program is a great way to stay fit and it will bring a wide range of physical and mental benefits.
  Start slowly and build up gradually and monitor your progress.
  If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a group class may help.
  See your doctor for a check-up and have your fitness level assessed by a qualified professional.
  

For more information visit Connect Fitness.

The benefits of Group Exercise

The benefits of attending a group class include:

Proper instruction
Correct technique is important in any workout for the prevention of injury and to maximise results. Class instruction is great for those who may be intimidated to use particular equipment, by learning about proper technique in a group environment.


Motivation
Exercising side by side with others brings out the ego in all of us. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals.

Socialisation
Interaction with other class members who share common interests is a great way to meet new people and make new friends.

Consistency in routine
Scheduled classes are particularly good for those who like to work to a routine. They enable people with limited time to fit in a full body workout in a set timeframe.

Which Class??
Gyms offer a variety of classes, all offering different benefits and demand varying skills and effort on the part of participants. All classes can be adapted to an individual level. You can engage in group exercise according to personal preferences there are many different classes to choose from some include:

Les Mills choreographed classes
By far the most popular form of group exercise offered in gyms worldwide. These pre-choreographed classes follow strict guidelines and can only be taught by Les Mills accredited instructors. Les Mills classes can be identified by their trademark “body” prefix. They offer a range of classes to suit every workout including:
“Body Pump” – Weight workout
“Body Attack” – Cardio workout
“Body Combat” – Aerobic workout incorporation non contact martial arts
“Body Jam” – Dance workout
“Body Balance” - Incorporates a mix of Yoga, Tai Chi & Pilates

Cycle/Spin classes
Conducted indoors you need not have any bike riding experience as all bikes are stationary and supported by stands. These intense classes get you to rise up from your seats, peddle against a high level of resistance and pump your legs at a rapid pace in various combinations. The ultimate challenge, as you ride to the rhythm of the music.

Yoga
In this face paced world time out to relax your body and calm your mind is essential. In yoga postures flow one after the next with soothing sounds tracks, and end in a deep relaxation session. Yoga postures ultimately require and build strength, as you hold a position it demands your body to find balance engaging muscles in ways that rarely occur in everyday living. This is a great workout for your health and wellbeing.

Pilates
Pilates focuses on body awareness, and symmetry in motion. It uses controlled movements working on the pelvic floor and core muscles particularly the lower back, oblique, abdominal and hip muscles.

Freestyle Boxing
Freestyle Boxing as opposed to “body combat” permits body contact using boxing gloves and protective pads. Classes allow for a full body workout with aerobic and muscle building aspects.

Group exercise classes vary by as much as the different fitness instructors who teach them. So try them all and mix them up. Variety really does create the best balance.

For information on a class near you go to Connect Fitness, and check out ourlatest timetables!

Exercise for Stress Relief

Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.

Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.

When we physically exert ourselves, the body releases chemical substances (endorphins). These natural substances produced by our own bodies are free of side effects, except for making us feel good.

When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.

Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.

Exercises to Suit Everyone
From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities.
Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class. Interacting with other people during exercise can provide additional stress relief.

Strengthening Exercises
Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.

Stretching
Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.

Other Exercises
Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness.

Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.

Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.

* Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.

101 Reasons to Exercise!!

Research overwhelmingly supports that regular exercise lowers the risk for many diseases and improves psychological well-being.
Unfortunately, fewer than 40 percent of Australians exercise enough to experience significant health benefits. 101 reasons exist for you to exercise regularly. Exercise can….

1. Help you to effectively manage stress.
2. Help you to lose weight.
3. Improve the functioning of your immune system.
4. Reduce medical and healthcare expenses.
5. Reduce your risk of developing heart disease.
6. Increase your level of muscle strength.
7. Improve athletic performance.
8. Help relieve the pain of tension headaches.
9. Allows you to consume greater quantities of food and still maintain caloric balance.
10. Help you sleep easier and better.
11. Enhances sexual desire, performance, and satisfaction.
12. Reduce the risk of developing hypertension (high blood pressure).
13. Increase density of bones.
14. Improve your physical appearance.
15. Increase circulating levels of HDL (good) cholesterol.
16. Assist in efforts to stop smoking.
17. Help you to relax.
18. Help improve short term memory in older individuals.
19. Help to maintain weight loss.
20. Help relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.)
21. Reduce your anxiety level.
22. Help control blood pressure in people with hypertension.
23. Protect against “creeping obesity” (the slow, but steady weight gain that occurs as you age).
24. Reduce vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Improve the likelihood of survival from a myocardial infarction (heart attack).
26. Help to overcome jet lag.
27. Slow the rate of joint degeneration in people with osteoarthritis.
28. Lower your resting heart rate.
29. Help to boost creativity.
30. Reduce circulating levels of triglycerides.
31. Help the body resist upper respiratory infections.
32. Increase your anaerobic threshold, allowing you to exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Help to preserve lean body tissue.
34. Improve ability to recover from physical exertion.
35. Help speed recovery from chemotherapy treatments.
36. Increase ability to supply blood to the skin for cooling.
37. Increase the thickness of the cartilage in your joints.
38. Give you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increase your level of muscle endurance.
40. Help prevent intestinal ulcers.
41. Increase the density and strength of ligaments and tendons.
42. Improve posture.
43. Increase your maximal oxygen uptake.
44. Help you maintain your resting metabolic rate.
45. Reduce the risk of developing colon cancer.
46. Increase your tissues’ responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are type 2 diabetic.
47. Help to relieve constipation.
48. Expand blood plasma volume.
49. Reduce the risk of developing prostate cancer.
50. Help to combat substance abuse.
51. Help to alleviate depression.
52. Increase your ability to adapt to cold environments.
53. Help maintain proper muscle balance.
54. Reduce the rate and severity of medical complications associated with hypertension.
55. Help to alleviate certain menstrual symptoms.
56. Lower your heart rate response to sub maximal physical exertion.
57. Help to alleviate low-back pain.
58. Help to reduce the amount of insulin required to control blood sugar levels in type 1 diabetics.
59. Improve mental alertness.
60. Improve muscle strength and muscle endurance – particularly important for asthmatics.
61. Reduce your risk of having a stroke.
62. Help you burn excess calories.
63. Increase your cardiac reserve.
64. Improve coronary (heart) circulation.
65. Offset some of the negative side effects of certain antihypertensive drugs.
66. Increase your stroke volume (the amount of blood the heart pumps with each beat).
67. Improve your self esteem.
68. Reduce your susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood).
69. Reduce your risk of developing type 2 (non-insulin-dependent) diabetes.
70. Reduce the risk of developing breast cancer.
71. Improve mental cognition (a short-term effect only)
72. Maintain or improves joint flexibility.
73. Improve your glucose tolerance.
74. Reduce workdays missed due to illness.
75. Reduce the viscosity of your blood.
76. Enhance your muscles’ abilities to extract oxygen from your blood.
77. Increase your productivity at work.
78. Reduce your likelihood of developing low-back problems.
79. Improve your balance and coordination.
80. Improve your body’s ability to use fat for energy during physical activity.
81. Provide protection against injury.
82. Decrease the need for antihypertensive medication, if you are hypertensive.
83. Improve your decision making abilities.
84. Help reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease, osteoporosis, and obesity.
85. Help to relieve and prevent “migraine headache attacks”.
86. Reduce the risk of endometriosis (a common cause of infertility).
87. Help to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
88. Help decrease your appetite (a short-term effect only).
89. Improve pain tolerance and mood if you suffer from osteoarthritis.
90. Help prevent and relieve the stresses that cause carpal tunnel syndrome.
91. Make your heart a more efficient pump.
92. Help to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
93. May be protective against the development of Alzheimer’s disease.
94. Improve your mood.
95. Help to increase your overall health awareness.
96. Reduce the risk of gastrointestinal bleeding.
97. Help you maintain an independent lifestyle.
98. Reduce the level of abdominal fat.
99. Increase the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
100. Improve heart tolerance.
101. Improve your overall quality of life.

What medication can do all this without side effects? On average, each inactive Australian spends more per year on healthcare expenses than active individuals. The evidence is conclusive: Invest in exercise. It offers countless health benefits at virtually no cost. Over time, as your investment accrues, you’ll have more money in your pocket, and you’ll be more physically and emotionally able to enjoy spending it.

Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.