Friday 28 November 2014

Jimmy Valvano

             Jimmy Valvano was an American college basketball coach.He was considered one of the all time greats,but that would not be his legacy.Please watch this brief speech made by Jimmy V at the ESPN awards show back in 1993. If you are already taking good care of yourself this will just re enforce the importance of keeping your health. If your not and this doesn't motivate you to get started then i dont know what to tell you. Enjoy !   
Stay Focused

Tuesday 13 May 2014

Dangers of Using Rapid Weight Loss Techniques

    I am often confronted by people interested in using rapid weight loss(RWL) techniques to lose large amounts of weight quickly for esthetic reasons.Such as an upcoming wedding,holiday or reunion. Unfortunately,many of these practices are not only unsafe,but could be potentially life threatening in some circumstances.
     There are dozens of weight loss strategies,many of which that are promoted by the Internet,the media in the form of endorsements of specific supplements and exercise programs by celebrities and athlete's and diet books and magazines. The most common ones are,restricting food intake and/or fasting,fad dieting(i.e. juice diets,detoxing,counting points)and excessive exercise training sessions.There are many physiological and psychological effects associated RWL. The most common and potentially serious side effect is dehydration. A 2% drop in water weight can lead to increased mental fatigue,sleepiness,nausea vomiting and apathy.Extreme dehydration can lead to heat-related illness,hospitalisation,or even death. Dehydration and caloric restriction will impair your exercise performance
     Extreme caloric restriction may lead to malnourishment, and over time,vitamin and mineral deficiencies.These deficiencies can lead to dry or brittle hair and fingernails,muscle atrophy,fatigue,cramps,weakness,depressed immune system,slow metabolism or dizziness. And,if your goal is to lose fat and gain muscle remember,the slower the weight the loss the better.Your weight loss goal per week should 0.5% of your total body weight. Any more than that you are losing a lot water  and muscle.Which is counter productive to long-term weight management. Incorporating 2-3 days of resistance training per week is also beneficial for preserving lean muscle tissue.
     Long-term calorie restriction may also lead to other health and diseases such as ,osteoporosis,muscle atrophy,lowered bone density,abnormal growth and development,anaemia,heart damage,anorexia and in extreme cases death. In certain situations RWL may be warranted.Such as if you have hypertension,high cholesterol diabetes or metabolic syndrome X and a result of being obese. However,if you choose to use a RWL strategy always do so under the guidance of a professional.   
     Education regarding the dangers of using these RWL practices is essential for maintaining optimal health,thereby preventing serious injury/death and for long-term weight management success. Eat right,stay hydrated and aim for steady and consistent weight loss of approximately 1-2 lbs/wk for long-term weight management.   

Wednesday 12 March 2014

No.1 mistake people make when it comes to weight loss and good health

             A study from the Annals of Internal Medicine shows a common mistake nearly everyone makes in the bedroom that is killing their metabolism.This mistake blocks your ability to reduce fat,drives up your hunger,ages you rapidly,saps your energy and damages your mental function.This mistake can make an otherwise "healthy" person to show the same type of insulin resistance and blood sugar problems as a full-on type 2 diabetic. Most people don't even know they are making this mistake.
             The mistake i am talking about is impaired sleep.If you had a choice between exercise and sleep for your health and waistline,hands down,sleep is the are the 5 reasons why:
Reason 1
      Not getting enough sleep makes you ravenously hungry and skyrockets your cravings for the worst food possible.How ?
First, impaired sleep causes leptin,your "i'm full" hormone to go down by 15.5%
Second, it causes your "i'm hungry" hormone to go up by 14.9%
This sends your your appetite wildly out of control. Driving your cravings for sugar, sweets and sugary carbs through the roof.
Reason 2
       Leptin also controls your metabolism by influencing your thyroid hormone.So when you dont get enough sleep and leptin goes down,your thyroid also goes down, which causes your metabolic rate (how many calories you burn at rest)to plunge.The food you eat gets parked on your belly and thighs instead of being burned for energy.Did you know that the majority of the "fat burning" process actually happens when you sleep.During sleep ,leptin triggers specialised calorie-burning fat cells to burn up excess calories that you don't need and to release that energy as heat.
Reason 3
    Sleep deprivation also depresses how sensitive your cells are to insulin. The less sensitive you are the more insulin you need.And more insulin causes a double fat-making whammy by telling your liver to turn the food you eat into fat and by locking fat in your fat cells so it can't be released to be burned.As your body perceives lack of sleep to be a threat to its existence, it fires up your stress hormone cortisol,which has been directly linked to belly fat.
Reason 4
      Impaired sleep also damages your brain,cognitive abilities and mood.Studies shoe that when we sleep,our brain flushes out potent neurotoxins that are normal by-products of our waking activity.Let those by-products accumulate and bad things can happen--like brain fog,impaired memory,wild mood swings and trouble focusing
Reason 5
      Have you ever seen someone who hasn't gotten a good nights sleep? They look wasted and older! That's because a lack of sleep robs you of your primary "youth" hormone. i am talking about growth hormone--your master rejuvenation hormone that mostly only comes out at night,helping you re-build and repair and keeping you young.Lack of growth hormone also dramatically alters your body composition,shifting it to be more fat and less muscle-not what you want.
Bottom Line: Never underestimate the importance of consistently getting a good nights sleep. Sweet dreams!   

A great quote

       As a strength and conditioning coach i have on more than one occasion come up against a head coach who believed they knew all there was to know about there sport. This includes telling me how to do my job.I hope you coaches out there read the following quote .
             "The key thing I think is the openess to learning....coaches need to look at things on merit and understand that just because they've played the game ,they don't know everything about it.....Having a passion to improve is important. Knowing that you are a part of the problem means that you can also be part of the solution."
Wayne Smith 
ex-All Black Rugby Team Coach
      Brilliant !

Tuesday 11 February 2014

Does fruit make you fat ?

      While at work the other day i overheard a young man talking about how fattening fruit was.So the question is "does fruit make you fat?". NO ! This is another one of those myths that won't go away.To be fair the media doesn't help.There was a study published in The New York Times ,about fructose getting converted into fat.And you know how good the media is at reporting scientific research.The article went on to say how fructose will make you fatter.Everybody saw that and they're like,"Oh my God! Fruit turns into fat !"
       If you take a close look at these studies ,you will find they are talking about high fructose corn syrup, not whole fruit. We know that fructose is used to replenish sugar levels in the liver,and the liver has a limited storage capacity of about 50 grams of fructose before it starts to spill into fat. But do you know how much 50grams of fructose is ? In terms of high fructose corn syrup,sodas,cakes,cereals or bisquits,i dont htink it would be very difficult to get 50 grams of fructose.But in the studies that i have read they didnt give people real fruit.They gave them a big liquid dose that had 85 grams of carbs in a 75% fructose solution. thats 64 grams of fructose all at once.
         The problem is that fruit and fructose aren't exactly the same thing. A lot of people think that all the sugars in fruit are fructose.But a typicl piece of fruit has about 6-7 grams of fructose.Berries have even less. You would have to eat a lot of fruit to exceed the 50-60 gram capacity of the average liver.
          I think fruit is an excellent choice if your trying to drop some weight.In fact i tell my client to eat fruit every day.It's high in phytonutrients.high in fiber,high in water,and we know that's a combination right there that's good for reducing appetite and making you feel fuller. The bottom line, fruit is just too nutritionally valuable to get rid of. And take it from me.I have never had a single client get fat from eating fruit!        

Saturday 1 February 2014

Health benefits of Tea

    After water, tea is the most consumed beverage in the world. But is it really good for you? YES! Why? Because of an antioxidant called polyphenols. Studies have shown that polyphenols may reduce the risk of gastric, esophageal, and skin cancer. One recent study showed that 2 cups a day may lower the risk of ovarian cancer by as much as 46 percent in woman.
Black,Green,White,or Oolong ?
These teas derive their leaves from a warm-weather evergreen tree known as Camellia sinensis. It's these leaves that contain the polyphenols. The more processing tea leaves undergo , the darker they will turn. White tea is derived from the young new leaves from the Camellia plant in early spring. These leaves contain no chlrophyll,so they are silvery white. Any one of these teas is packed with polyphenols. Even more than some fruits and vegetables.
Herbal Tea or Red Rooibos tea ?
Don't be fooled. Neither one of these get there leaves from the Camillia plant and so, does not have the health-promoting properties as the other teas. In fact most herbal teas are NOT tea at all. They are only infusions made with herbs,flowers,roots,spices or other parts of the plants. The correct term for this type of beverage is”tisane”. If you have concerns about caffeine ,it’s not a problem. A cup of tea contains 40mg of caffeine,compared to 85mg as found in a cup of coffee.


Thursday 30 January 2014

Health Benefits of Coffee

            It seems there's often conflicting information in the news about whether or not coffee is actually good fro you. So,lets take a look and see what we find.
           Coffee's main benefit is its antioxidant content.In fact,according to reseachers from the University of Scranton,coffee is the number one source of antioxidant in our diet. Decaf coffee appears to provide as much of an antioxidant punch as regular coffee.Coffee's ORAC score is 15,000 to 17,000-one of the highest levels of any food.
            The caffeine in coffee may help reduce the chance of developing Parkinson Disease and protect against gallstones. Regular coffee drinkers will not be surprised to know that caffeine has been shown to increase alertness,enhance mood, temporarily improve physical stamina,and relieve headaches.Moderate coffee consumption has also been associated with a reduced rate of type 2 diabetes and a lowered risk of Alzheimer's Disease.Of course, moderation is important. Too much caffeine can cause sleep troubles and may cause fertility difficulties for women who are trying to become pregnant.

How to Choose Coffee at the Store
If possible, buy whole beans anf grind them at home to get the freshest cup.You'll maximize the antioxidant content,plus your coffee will taste better,so you wont have to add as much milk and sugar to make it palatable. Dark roast appears to deliver more antioxidants than light roast coffee. 

Ways to Include Healthier Coffee in Your Diet
You probably dont need help including more coffee in your diet,so let's look at ways to include healthier coffee in you diet instead,

Use less sugar: Adding sugar to coffee ups its calorie content and artificial sweetners are loaded with chemicals and are not good for you. Try adding a little cocoa or cinnamon to your coffee instead
Use Real Milk or Cream: Creamers are full of unpronoucceable ingreients,and the flavored versions often contain sugar or high-fructose corn syrup
Watch the Coffee Shop Drinks: Be careful what you order at coffee shops. Some of their drinks have as many calories as you would consume in an entire meal. Drip coffee or an Americano is your best bet.
      I hope this has helped clear up some of the confusion about coffee. Enjoy !                 


Sunday 12 January 2014

Choose !

    Think about the word "choose."
It may be the single most important word
in your life.  
     Let's look at what the dictionary says about the word "choose"  
1. to select from a number of possibilities; pick by preference:
Example: She chose Sunday for her departure. 
2. to prefer or decide (to do something): Example: He chose to run
for election. 
3. to want; desire. 
4. to make a choice: Example: He chose carefully. 
5. to be inclined: Example: You may stay here, if you choose.   
      Let's look at #3 first, "to want, to desire," we all have wants and
desires, you can "choose" to love or not be loved. You can choose
to seek after that which you desire, or simply hope it will
magically come to you someday.
       Look at #1 "to select from a number of possibilities" WOW, this is
powerful. A number of possibilities, I would say this is almost
      Here are some examples:
1. You could choose to live a sedentary life or an active life.
2. You could choose to imagine your life as successful or believe
    that success will never come your way.
3. You could choose to believe in something when all those around
   you say you should not believe in it.
4. You could choose to take "action" or not take action.
5. You could choose to gain knowledge by reading newsletters like
this one as well as books and magazines that will empower you with
life changing information, or you could choose to watch more TV.
(here is something to think about when watching TV.....VIRTUALLY
how much do you get paid to watch it?)
6. Look at #2 from the dictionary listing above. To prefer or
decide (to do something): Example: He chose to run for election.
Every President the United States has ever had first chose to seek
and/or accept the job.  
     You see, it is "YOU"  that chooses, YOU have the power to choose
the direction of your life.
* You can choose to seek success.
* You can choose to have a healthy body by choosing what you put in
it and what you do with it.
* You can choose to use the power of attraction (as discussed in
The Secret) by creating a movie in your mind of you succeeding and
believing that the success you are visualizing is already yours!
* You can choose to take that new job in another city.
* You can choose to forgive.  
     But here is the bottom line.
    It is "YOU" who must choose, no one else can choose for you.  
Here is an important question......Will you choose?  
   Make no mistake about it, even if you choose NOT to choose you have
chosen a direction for your life......that is POWERFUL!
So I challenge you today to look at your life and CHOOSE!
* Choose success
* Choose unconditional love 

* Choose health  
* Choose to take the time to teach your children what you have
    learned about choosing.
    You know there are areas of your life "RIGHT NOW" where you have
failed to make a choose.  
    Why do I issue this challenge to you?
Because I care about YOU......I "choose" to care about you.

"The law of the farm"

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.   

As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming. 

First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing. 

The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently. 

When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.  

An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.  

Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.  

The law of the farm.  

Plant the seeds.

Feed and water
Wait for the results,they will happen,not in days or weeks but months.
Dont let anybody tell you different.

Drinking during adolescence may increase risk of breast cancer for women

 A bad hangover isn’t all to fear from alcohol consumption. A new study warns that if a woman drinks one alcoholic beverage per day, on average, between her first period and first full-term pregnancy, her risk of breast cancer increases.

The study was done by researchers at the Washington University School of Medicine in St Louis. It was the first to link increased breast cancer risk to drinking in the period between adolescence and pregnancy; previous studies focused on risks occurring later in life.

The study’s findings were based on 91,005 mothers who participated in a major U.S. health study from 1989 to 2009. These women had no cancer history, and completed questions on early alcohol consumption in 1989. To analyze risk of breast cancer they were followed through 2009.

The results? Alcohol consumption between adolescence and first full-term pregnancy was associated with 13 percent increased risk of breast cancer in the women.

ACSH’s Dr. Gilbert Ross had this to say: “There are data showing a link between amount of alcohol consumed daily (or weekly) and an elevated risk of breast cancer in adult women and seniors. This is the first similar study I’ve seen focusing on young adults and teens. While some caution is indicated in terms of how much alcohol to consume with the thought of breast cancer in mind, note that this is an observational study and the degree of putative elevated risk is not substantial enough to really be of concern. There are more significant reasons to keep alcohol ingestion under good control.”

Saturday 11 January 2014

11 Days

                It’s January the 11th, 2014. We are now 11 days into 2014. Are you better off today than you were 11 days ago? Are you fitter, healthier and happier? Are you paying attention to what you eat and getting in the gym on a regular basis? If you answered yes then well done! Good for you. Just keep doing what your doing and you will reach your goal, whatever that may be. If not, why not? Really, just what are you waiting for? Your not going to waste another year are you? Do you really want to be having this same conversation on January the 11th 2015? Right now is the perfect time to get started. Not tomorrow .Not next month. Now! All it takes is a phone call. It starts with a call. That is the beginning of the process to change your life. But if you don’t call me I can’t help you. Lets just start with the call and then we’ll go from there. Remember, it cost you absolutely nothing to call me. We'll talk first. Then if you decide you would like to meet in person fine. If not you have lost nothing.

Friday 10 January 2014

Say no to sugar

                Sugar causes weight gain and increases the risk of diabetes,it also lowers the good cholesterol and increases the bad cholesterol. Sugar contributes to premature ageing due to the constant raising of blood sugar,thereby speeding the ageing of skin and your vital organs.
                 Sugar causes an overgrowth of unhealthy yeast, candida albicans,in bowels,which is the culprit uncomfortable yeast infections.It also causes bloating,unexplained fatigue and cravings.And if that isnt bad enough. Sugar decreases the body's immune system response by suppressing the formation of white blood cells and disrupting vitamin C absortion  

Sunday 5 January 2014

"Thoughts" that will sabotage your efforts

1. “Slow and steady wins the race”. Tell that to Mo Farah or Usain Bolt 

2. “ Everything in moderation”. I have never seen this approach work in anything. Its like telling your boss you don't want to make to much money   

3. “It’s better than doing nothing”. We should set the standards by which we judge our efforts higher than doing nothing     . 

 4. “It could have been much worse”. Not doing as much of a bad thing is not the same as doing a good thing.
5. “That’s good enough” .This statement means you’ve settled. Saying “that’s good enough” is not the same as saying"I've done the best that i can".    

 6. “ I don’t have time”. Really? Research has shown that just 90 minutes a week can lead to significant improvements. That’s just three,30 minute sessions. Record Eastenders on Monday ,Wednesday and Friday nights and go to the gym instead.  

       If you find yourself rationalising or justifying your behaviour chances are your talking yourself into doing something you shouldn’t be doing. Remember to have both conversations with yourself. Talk to yourself with the same honesty and respect you would expect from someone speaking to you.  

Your decision making proccess

        Every decision you make is the right decision. The problem is your decision making process is out of whack.It really is that simple. If your overweight and unhealthy the decision you have been making are the right decision's.What your doing is working. Based on the decisions your making you should be right were you are.
         Think of it like this.Using your process 2+2=5. This is where i come in. You need to be taught how to change your decision making process. Will power and discipline wont work,because at the core you have not changed your decision making process. Until you do,everything you do will be a temporary fix at best.The good news is,it's not as difficult as you may think. And just like reading and math you only have to learn it once.
          It does require a bit of a commitment and you do have to put the effort in. But once you have it,you have it! Making the right decisions will be second nature to you. You may not believe it right now ,but if give me and yourself a chance we can do it. Using your new decision making process 2+2=4 again !       

Practical steps for healthy nutrtion

     You would think that good nutrition is changing all the time. While super foods and fad diets grab our attention, decades of research on nutrition have created a fairly consistent picture. A good diet is rich in fruits, vegetables and whole grains, paired with healthy sources of protein and fats. Ideally, most of your foods should be in forms that are as close as possible to the way they came from nature. Whole plants and grains have their natural fibre and nutrients intact.

       A healthy diet isn’t always what you eat but also how much you eat. Keep an eye on your portion sizes. Good nutrition, physical activity and weight control all help reduce your overall risk of major diseases from cancer and diabetes to heart disease and osteoporosis. 

                    Practical steps for healthy nutrtion

                                Eat more unprocessed or minimally processed foods

       By doing so, you’ll naturally consume foods that have the amounts and combinations of fibre and nutrients that nature intended. Many factory foods are filled with ingredients made to stimulate your appetite and keep you eating more. Unprocessed foods have no added sugae,fat or salt. Most also have more fibre.

                                                        Go for novelty  

     You may feel good nutrition is boring because you only think of a few kinds of healthful foods. Try new grains, vegetables and fruits. Bulgar and quinoa are good alternatives. Novel kinds of beans , fruits and vegetables abound. Use different ingredients and herbs and spices for flavour sources. 

                                                      Cover all your bases

      Every day strive to eat some fruit some lean protein, some whole grains , healthy oils, some nonfat or low fat dairy, and a serving of nuts or legumes ( soybean, fava beans,peas, lima beans ,black beans , garbanzo beans ).

                                                            Stay hydrated

      The only thing we need more than water to survive is air. Water is the fourth macronutrient. Drinking 4 to 6 cups of water a day is a reasonable goal.

                                                   Keep protein sources lean

        Protein should come lean cuts of beef , chicken or turkey. Ideally the single best and cheapest source of protein comes from whey protein isolate otherwise known as protein powder. Avoid anything “minced”.

                                      Aim for at least two servings of fish each week

          Fish – especially salmon , bluefish and mackerel – are good sources of omega-3 fats, which are good for your heart. Skip the deep ocean fish such as swordfish, shark king mackerel ,and bluefin tuna because of their higher mercury content and farmed fish. 

                                                      Avoid impulse eating

If you snack, plan ahead for healthy snacks. Avoid sugary drinks, sweets , alcohol , cakes and chocolates and their empty calories






Friday 3 January 2014

“If you want to make your dreams come true, the first thing you have to do is wake up.
Man's greatest fear is not he sets the bar to high and misses it.......
   but that he sets the bar to low and hits it . 

Essential fatty acids-EFAs

           It wasn't that long ago the word fat was considered a "four lettered word".  The ability to eliminate the fat from our diet would have earned you a badge of honour.  Cut the fat and you'll lose the fat.  But guess what?  We cut the fat and we got fatter and sicker.  When we slashed the fat out of our diets it became more difficult to lose the fat, our testosterone levels dropped, insulin function became impaired, muscle growth was slowed and we lost our energy. Trying to explain which fats you need, which ones you don't and how they can benefit your health and exercise performance is not a simple thing to do.  I'll give you just the information you need to know.
         Saturated fats are the bad ones.  You don't need saturated fats at all, but the typical British diet is rich in saturated fats.  Saturated fat is solid at room temperature and it's the crud that can lead to a number of health problems like heart diseases, cancer, insulin resistance and even greater likelihood of gaining body fat.  Consume as little saturated fat as possible.
         Unsaturated fats are usually liquid at room temperature and are considered much healthier.  Two particular types of unsaturated fats are considered essential fatty acids or EFAs.  These cannot be made by the body and are necessary for thousands of biochemical reactions to take place.  These EFAs are called linoleic acid or omega-6 fatty acid and linolenic acid or omega-3 fatty acid.  Ideally, linoleic and linolenic acids are the only dietary fats you need.  Cold water fish such as salmon, mackerel and trout are a rich source of linolenic acid.  Low fat fish like haddock and sole flounder contain insignificant amounts.  The best vegetable source of linolenic acid is flaxseed or linseed oil.  Good sources of linoeic acids include: canola oil, safflower oil, sunflower oil and soy bean oil.  Primrose oil and borage oil contain decent amounts of both.
          One of EFAs' main role is as a structural component of all cell membranes.  EFAs are also necessary for the formation of vital chemicals in the body called prostaglandins.  These are hormone like substances that play a role in an enormous variety of functions including: proper regulation of blood pressure, heart function, allergic response, inflammation, nerve transmission and even steroid hormone production.  EFAs have been shown to cause a decrease in total serum cholesterol and an increase in HDL (good cholesterol).   EFAs even help to accelerate fat loss.  EFAs also improve the action of insulin and enhance oxygen use and energy transformation for optimal performance.  EFAs are anabolic, anti-inflammatory and improve your health.  The easiest and most efficient way to meet all of your EFAs' requirements is to supplement with Udo's Perfected Blend Oil.

Thursday 2 January 2014

It's never to late !

           If you're middle aged and have never been an exerciser, it's nowhere near to late to reap the benefits. "People who weren't fit were at a higher risk for heart failure after age 65", notes Ambarish Pandey MD. However,people who improved their fitness lowered their risk of heart failure, when compared to those who maintained a low level of fitness.
           An example of this is, a 40-year old who could jog a mile in 12 minutes. If this person knocked two minutes off the mile run ,they would reduce the risk of heart failure by 40 percent.
            Middle aged men and women who've been sedentary all their lives should ease into strength training,but this doesn't mean that they should focus on isolation exercises such as dumbbell curls or just machines. They owe it to themselves to learn how to perform the great compound exercises: deadlift,squat,bench press and row,to name just a few.They should choose interval cardio training over steady state cardio training.  
            A word of caution. If you are just starting out,please get professional instruction right away. Strength training and fitness training are the two best things you can do to help insure lasting health and quality of life. But done incorrectly it can have devastating consequences.

High blood pressure and diabetes

                  Hypertension(high blood pressure) is the biggest factor for cardivascular and kidney disease. In those with both hypertension and diabetes, death is seven times more likely.
                 The best way to prevent hypertesion and diabetes is to eat as few processed foods as possilble; go heavy on the fresh produce,light on the salt; and heavy on the exercise. 

Wednesday 1 January 2014

Want a stronger core? Skip the sit-ups

Sit-ups once ruled as the way to tighter abs and a slimmer waistline, while “planks” were merely flooring. Now planks — exercises in which you assume a position and hold it — are the gold standard for working your core, while classic sit-ups and crunches have fallen out of favor. Why the shift?

One reason is that sit-ups are hard on your back — by pushing your curved spine against the floor and by working your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort.

Second, planks recruit a better balance of muscles on the front, sides, and back of the body during exercise than sit-ups, which target just a few muscles. Remember, your core goes far beyond your abdominal muscles.

Finally, activities of daily living, as well as sports and recreational activities, call on your muscles to work together, not in isolation. Sit-ups or crunches strengthen just a few muscle groups. Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles — the muscles you rely on for daily activities as well as sports and recreational activities.

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