Posted by on 23 July 2010 | 0 Comments
We all know about the standard benefits of exercise. It helps keep your weight under control, its good for your heart, and it ensures that you stay strong as you get older. There are many other benefits that you may not realise.
1. Increase your energy – regular exercise decreases your chance of developing fatigue and exhaustion.
2. Improve your sex life – the more you more you exercise, the better your circulation and the more sensitive you are to sexual pleasure plus you feel better about your body image.
3. Sleep improvement – exercise releases stress and may make you feel more tired at night so you will sleep better.
4. Keep your brain sharp – using your brain to exercise requires a lot of participation from our brain and people who remain physically active have a reduced risk of dementia and cognitive decline.
5. Boost your mood – we feel good about ourselves when we exercise as a result of the chemicals your body releases.
6. Live longer – if you exercise regularly you may increase the years that you may live without disease or disability.
7. Fight the flu – exercise improves your immune system so you are less likely to catch a cold and if you do, you may recover more quickly.
8. Strengthen your bones - weight bearing exercises help increase your bone density and strength.
9. Improve your balance - lack of balance can lead to falls and hip fractures and by strengthening your legs and improving your overall strength it will help your balance.
10. Increase your circle of friends - exercise is a great way to meet people and be more social.
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Posted by on 15 July 2010 | 0 Comments
We all know that nutrition is critical for a healthy heart. You can reduce your risk by not having to sacrifice everything you enjoy. Oh, and don't forget regular exercise in the equation!
1. Reduce the amount of saturated fat in your diet.Include fruit and veg, and whole grains in your diet.
2. Reduce the amount of cholesterol in your diet. High cholesterol leads to raised blood levels. Foods from plant sources don't have cholesterol.
3. Select fibre-rich foods to make up around 50% of your calorie requirements - breads, cereals, pasta, grains, fruits and vegetables.
4. Limit your sodium intake. Remember, many of your daily foods are already high in sodium. Check the labels.
5. Include a reasonable serving of protein daily.
6. Drink alchol in moderation.
7. Select broiled, baked, steamed or poached pultry, fish or meat rather than fried.
8. Reduce your dessert intake and go low fat or fruit if you need to eat dessert.
9. Keep portion sizes to a minimum. Slow down your eating, chew slowly and don't over-eat.
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Posted by on 4 July 2010 | 0 Comments
This year, 18 Mind Body Motion clients have gone public with their goals and challenges for 2010. I bet there are many more of you who have your own list of goals - even if you haven't shared them with everyone.
So what are you going to do for yourself when you achieve these goals? Traditionally, we seem to celebrate with food and drink – but we don't want to start undoing all our hard work the minute we achieve what we want. Here's some ideas to help celebrate your achievements...
• Indulge in a facial or a massage
• Get a new haircut
• Take some time out with a long hot bath
• Buy a new outfit or a new pair of shoes
• Plan a weekend away
• Spend an afternoon reading a book, with no interruptions
• Buy a new perfume or cologne
• Go to the movies or hire a DVD
• Take a whole day to do whatever you feel like, no plans, no deadlines
You can even plan for these rewards. If your goal is to lose weight, put a small amount of money ($5 or $10) in a money box for every week you have a loss on the scales, or every kilogram that you lose. By the end you'll have enough money for a new outfit when you get to your goal. If you have a supportive partner, get them to offer a challenge. Maybe they will match your contribution dollar for dollar?
It's important that you celebrate your achievements, and even all the little wins on the way. You deserve to reward yourself for your willingness to do something different and be different.
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Posted by on 4 July 2010 | 0 Comments
By Emma Harvie. Emma is a chocolate fan, and a fitness coach with Mind Body Motion Fitness Solutions
I love chocolate. There I said it. I am a personal trainer, and I love chocolate.
Over the past couple of years I have made so many modifications to my diet. I can quite happily go through long periods without alcohol. I never eat fried food, can't remember the last time I ordered hot chips and I couldn't bear the thought of having full fat milk. But I can't give up chocolate, and I know I am not alone.
The reasons for this are varied. Sometimes it's emotional, sometimes it's a physical craving and sometimes it is just habit.
A survey by Matt O'Neill (BSpSc, MSc(Nut&Diet), Nutritionist) showed that the three most common triggers for a chocolate craving are "feeling down or depressed" (36%), "feeling bored" (36%) and "it's completely random" (21%). Almost half (45%) deal with a craving by "just eating it". 11% eat something not as 'bad' as chocolate and only 7% wait to see if the craving goes away.
The down side to eating all this chocolate, is that chocolate is high in fat. 55% percent of the calories in chocolate come from fat. In each 100 gram block of chocolate there are 30 grams of fat, or six teaspoons. This is not ideal for someone trying to lose weight or maintain weight with a healthy, low-fat diet.
Something to consider is breaking the habit of eating chocolate. For example, if you always buy chocolate when you stop for petrol make a rule that you can't eat in the car. By the time you get home you probably will have forgotten about it! If you overeat when stressed then look at the reasons for stress - what can you change? Often going for a walk or trying a yoga class can help. If your danger period is while watching TV after dinner then find something else to keep you occupied while you watch – do a crossword, fold the laundry or simply brush your teeth as soon as you finish dinner and then you won't feel like a snack.
Listen to your body – are you really hungry? I mean really listen to your body – not your head. Don't confuse cravings for hunger. One is a want, the other is a need.
If you really feel a "need" for chocolate (physical or emotional), then you are not alone. Scientists believe that chocolate actually does have an effect on your mood. It contains a neurotransmitter called Serotonin which has been linked to feelings of well-being, sleep onset, blood pressure regulation and even pain sensitivity. But it is not all about chocolate - bananas, oats and cottage cheese can also work to boost your serotonin levels – as does regular exercise.
Here's some tips on dealing with chocolate cravings:
* Have a glass of water or cup of tea
* Chew chewing gum
* Brush your teeth - even chocolate doesn't taste good with toothpaste
* Have something naturally sweet like sultanas or an apple
* Have some fruit and yogurt
* Try a diet hot chocolate drink
* Have a Freddo Frog or something small that is portion controlled - don't buy a bag of them though!
* Go for a walk - if you still feel like chocolate when you come back, then have a small piece
* Have a small amount of dark chocolate (at least 70% cocoa) - it is better for your heart and more satisfying I am a firm believer in 'moderation'.
If you are exercising regularly and eating well 80% of the time, then there is no reason you can't have an occasional piece of chocolate and enjoy every minute of it. Just don't go overboard!
Perhaps this will help... "Strength is the capacity to break a chocolate bar in four pieces with your bare hands--and then just eating one piece" - Judith Viorst
Sources: Obes Res. 1995 Nov;3 Suppl 4:477S-480S. Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Matt O'Neill Smartshape.com.au Calorieking.com.au/library/articles Chocolate Manufacturers Association; Journal of the American Medical Association
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