Fitness

Regular Exercise Might Prevent Diabetes

Posted on January 2, 2009. Filed under: Fitness, health | Tags: , , , |

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A study done to assess whether exercise would have effects on the prevalence of diabetes among those who are at the highest risk of the disease (black women) has proven that it does indeed have a preventative effect. This is great news for all of us, as if exercise can prevent diabetes in those at highest risk it obviously also has an even greater positive effect on all others.

Read an excerpt from the article from Medical News Today:

“Taking a brisk walk several times a week for exercise appears to reduce black women’s risk of developing type 2 diabetes, according to a study published this month in the American Journal of Epidemiology, Reuters Health reports. Few studies have been conducted on the benefits of exercise among black women, according to Reuters. For the study, Julie Palmer of Boston University and colleagues used data from the ongoing Black Women’s Health Study that followed 45,000 black women from 1995 to 2005.

Researchers found that those who said they walked for a minimum of five hours weekly for exercise were one-third less likely to develop type 2 diabetes than those who did not walk. The risk of being diagnosed with the disease was significantly lower among women who said they regularly took a brisk walk even when taking into account possible contributing factors such as age, income and diet. The study included a large number of obese women and they too appeared to have a lower risk for developing diabetes if they exercised regularly.

Palmer said, “This is important, because it suggests a way to reduce diabetes risk even among the women who are at highest risk of the disease,” adding, “The finding that brisk walking for a few hours a week or longer reduces diabetes risk may be the most important finding of all. This is something almost all women can do in the course of their daily lives.”

Researchers also found that women who watched television for five or more hours a day were 86% more likely to develop diabetes than those who watched less than one hour per day (Norton, Reuters Health, 12/18).”

For those of you who just can’t seem to get motivated to exercise, We might have an answer for you HERE, to get started join the Vibrational Fitness and Health – Vibrational Weight Loss Program and get started the easy way.

“So easy it feels just like cheating.”

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Keeping Those New Year Resolutions

Posted on December 29, 2008. Filed under: Fitness, health, weightloss | Tags: |

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We all make New Year resolutions, and at the time we all intend to keep them, don’t we? Then life just gets in the way and we slip back into old habits, eating at the wrong time, eating what ever comes quick and easy and unconsciously deciding we don’t have time to exercise.

Sound a bit like last year and the year before and the year before that?

Making a change in the way you percieve your resolutions is the only way to get them to stick! How? I hear you ask. Weeeellll…

It’s all to do with habits of thought, thinking it would be nice to stop smoking or lose weight and hoping or wishing we could stick to our resolutions really means that we have given it some thought and it’s a nice idea BUT we don’t really believe we will do it.

However this year do it differently, make each of your New Year resolutions something you know you will do by writing it down as a goal, something you intend to achieve and posting it somewhere you will see every day. My method is to put it on a brightly coloured Sticky Note in my diary and move it to the next day after deciding what I will do on that day as one step to reaching those goals I have written down.

That’s my rule, to schedule in one thing I will do to reach each of my goals everyday, it may be something small if I am having a particularly busy day but I will do something! So what goals do you have for the new year?

1. Write them down on a sheet of paper right now.

2. Make each of them a positive – e.g. “I am now a non-smoker” or “I am now slim and fit”

3. Put each of these affirmations onto a sticky note in a row from top priority to low priority and if your health is on the bottom you may need to revise your priorities, how can you achieve anything else if you are not healthy, fit and full of energy?

4. Stick your sticky note into your dairy and when you look at your diary each day read through your list of goals and mark down on that page what one thing you will do on that day to reach each of those goals – AND THEN FOLLOW THROUGH!!

Next thing you know you will have achieved all of those goals and be on your way to writing a new list, good for you!

Be Fit! Be Healthy! Be Slim! do it online…

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Exercise Not Only Burns Fat it Also Suppresses Appetite

Posted on December 15, 2008. Filed under: Fitness, weightloss, wellbeing | Tags: , , , , |

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Exercising for 1 hour has been shown to suppress two important appetite hormones and leave you feeling satiated earlier and hungy less often. The researchers found that aerobic exercise works much more effiently as an appeitite suppressant than resistance exercise, this could lead us to a better explanation of why we get hungier when we are veg-ing out than when we are busy.

So we now have another reason to exercise 1. burn the fat 2. suppress the urge to eat along with all the other benefits of exercising that keep you healthier and living longer.

ScienceDaily (Dec. 11, 2008) — “A vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin, according to a new study. Taken together, the research shows that aerobic exercise is better at suppressing appetite than non-aerobic exercise and provides a possible explanation for how that happens.”

Be Fit! Be Well! do it online…

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Resitance Training Proved To Aid in Glucose Control in Diabetes

Posted on November 3, 2008. Filed under: Fitness, health, weightloss | Tags: , , , , , , , |

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An article in Medical News Today about a new research study done on diabetes has shown that resistance training in combination with traditionally used aerobic training can help diabets gain control over their blood glucose levels faster and with more efficiency.

What does this mean? Basically diabetic people are “Starved of movement.” as one Robin Marcus, spokesperson for the American Physical Therapy Association. Movement is key to regaining control of your blood sugar and managing your diabetes more efficicently, to the point where you may even be able to stop your medication.

“Although aerobic exercise is still key in treating diabetes, it should not be used in isolation,” Marcus observes. “As people age, they lose muscle mass and, subsequently, mobility, resulting in a greater risk of falls. Adding resistance training to the diabetes treatment regimen leads to improved thigh lean tissue which, in turn, may be an important way for patients to increase resting metabolic rate, protein reserve, exercise tolerance, and functional mobility, she notes.”

One of the easiest ways to get started on resistance training is to use a Vibration Platform, no matter how unfit or fit you are just standing on the machine for just 10 minutes a day can give you the equivalent of a 40 minute workout. Using movements to boost your workout as you regain your fitness only enhances the effect of the vibration on your muscles and builds strength and flexibility at the same time as boosting your stamina. Get started today.

Be Fit! Be Well! do it online…

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Do You Sabotage Your Exercise Plan? Zen it instead!

Posted on October 10, 2008. Filed under: Fitness | Tags: , , , , , |

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Love this post by Lifehack today, it outlines something I have recommended to my clients for years, the wording is a little different from what I would use, however the idea is exactly the same.

We often sobotage our good intentions, whether it is to exercise, to eat more healthily or pretty much anything by the way we think about it. It can seem like an enormous mountain we have to climb that gets bigger and bigger every time we look at it. This is about the time we begin to find excuses why we cannot do ‘it’ today, why we can wait until later (and never get to it).

The answer in my usual language is to remember to take ‘baby steps.’ Taking baby steps into any new enterprise means that you never do more than you want to do, this helps to override the usual self-sabotage we give ourselves when our perception tells us it is all too hard.

The biggest problem with a new exerciswe program is that we often start out by feeling enthusiastic and we go at it like a bull at a gate and end up sore and tired. Take this advice from the Lifehack post:

“As In her book “This year I will…”, Andy Ryan, an expert in collaborative thinking, spells out why such a gung-ho approach doesn’t work:

Whenever we initiate change, even a positive one, we activate fear in our emotional brain….If the fear is big enough, the fight-or-flight response will go off and we’ll run from what we’re trying to do.”

There is a very interesting Japanese philosophy called Kaizen which can help us do that. Kaizen  focuses on continuous but small change.

Andy Ryan explains:

The small steps in Kaizen don’t set off fight or flight, but rather keep us in the thinking brain, where we have access to our creativity and playfulness.

Let’s take a look at how that could be applied to physical exercise. I’ll take running as an example. Could you run for 15 seconds? Most people can. With the philosophy of Kaizen, you could say that if can run for 15 seconds, you can learn to run for a minute – and even for an hour. How?

Follow this simple running plan. Add 15 seconds each day.

Day 1#  Run for 15 seconds
Day 2#  Run for 30 seconds
Day 3#  Run for 45 seconds
And so on…

It will seem ridiculously easy! Do this for a about forty days, and you’ll be running for 10 minutes. A month later, and you’ll be running for 20 minutes. By that time your running habit will be well established. But it will have happened naturally!

You can apply the same principle to establishing any exercise. Whether it’s yoga, or swimming, or walking.

The important thing is keep to your plan. You may feel that you could easily do more than the prescribed amount of exercise, but please rein in your enthusiasm. Just do the requisite amount, and not more. This is the trick to establishing an exercise habit without stress or strain.” Stepcase Lifehack

Be Fit! Be Well! do it online…

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WOW! Our New Mens Pages Have Dr Hardbody On Board

Posted on September 17, 2008. Filed under: Body Building, Fitness, Muscle Building | Tags: , , , , , , , |

Dr Hardbody - Get the Body Women Want

Dr Hardbody - Get the Body Women Want

Yes you heard it here first folks, Dr Hardbody Mr Vaughn  Guenter is our resident expert on men’s fitness and body building, you can read his articles for free right onsite, in our new mens pages titled MEN.

Just in case you are amongst the few who haven’t heard of Vaughn, Dr Hardbody is a certified personal trainer with over 15 years experience in New Zealand, Australia and Japan. The ultimate David and Goliath combinations, he earned a doctorate in Pholosophy and achieved representative status in soccer, cricket, tennis and martial arts before going on to win a National Bodybuilding Competition.

His articles onsite cover the gamit of bodybuilding tips:

Training to Pick Up Women (every mans dream)

Chest by Design (tips on how to get the chest you want)

A Call to Arms (bulging biceps)

The Shoulder Moulder (Atlas’s shoulders)

The Heat is On – Fat Burning Tips (lose weight, burn fat)

Inventing the Abs (get a six pack)

Getting a Leg Up (legs to die for)

Or you can access all 7 articles in one convenient eBook right from our site.

Guys who would like to have the kind of body that attracts women you will find all the tips, tricks and workout information you need right here on our site.

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Maintaining Moderate Exercise Levels Keeps Elderly Out Of Bed

Posted on September 14, 2008. Filed under: Fitness, wellbeing | Tags: , , , |

Are you getting a little older? I know I am, researchers have proved that people in their 40’s and 50’s need to keep fit. Not with lots of heavy or hard hitting exercise but with regular low to moderate exercise on a daily basis.

What is low to moderate exercise? A daily 30 minute walk, a 15 to 20 minute swim, a bike ride anything really that gets you moving for more than 20 minutes straight.  It’s ok you don’t have to do aerobics unless you really want to. I must admit I am not a fan of structured aerobics myself, I would much rather dance and right there is another fun way to get some moderate exercise.

Doctors have found that keeping up an exercise regime not only keeps you fitter, it boosts your immunity and improves your quality of life, allowing you to enjoy life for much longer,

“Maintaining muscle performance and arresting muscle wastage can offer older people real improvements in their quality of life,” says Dr Gladys Pearson, who led the research. “Though we still need to assess precisely what level of exercise gives the best results, we believe we’ve shown that regular low-resistance exercise complemented by the right nutritional supplements could boost the well-being of the UK’s ageing population.” Engineering and Physical Sciences Council (Physorg.com)

I know that as I age, I will have to be even more attentive to the amount of exercise I get, I walk, dance in the privacy of my living room, and I use my vibration platform daily for at least 10 minutes. When I get a chance to do some other form of exercise I only use it once in the mornings, but if it is raining I jump onto my platform twice about an hour and a half after lunch. This way no matter how I am feeling I can just stand there and let the platform do the work for me. It’s a bit like cheating 🙂 and I am losing weight on a daily basis without even trying!

Be Fit! Be Well! do it online…
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Using NLP Techniques For Fitness

Posted on September 8, 2008. Filed under: Fitness | Tags: , , |

Have you heard of NLP? I am a Master of NLP and Coaching, and NLP or Neuro-Linguistic-Programming is all about using the science of language to change (re-program) your beliefs and habits. So if you’re a little like me and don’t really like exercise, you will often put it down the bottom of your list of priorities.

You know what I mean: every time you know you ‘should’ be exercising you find an excuse not to. So here are some tips to help you pre-program your mind to make fitness a higher priority in your life:

  1. First of all sit down quietly with a notebook and pen and ask yourself, “What do I want to achieve?” Make your statement in the positive e.g. “I want to be fit and slim.” as opposed to, “I don’t want to be fat and unhealthy.” We need the give our mind something of value to focus on and so it is much better to focus on what we do want and paint a pretty picture of it than it is to focus on what we don’t want. Why? Because the mind goes where it is directed and if it directed to a picture of you fat, this is not a pretty picture and it is not a goal to look forward to. It is known neurological quirk that the mind cannot hear the negatives when goal setting. It is like telling little Johnny not to fall as he climbs a tree, his mind will hear only the word ‘fall’ and so he does. If you tell yourself “I don’t want to be fat” take the negative ‘don’t’ from that sentence, what do you have?
  2. Now take a moment to really picture that goal, not the steps you need to take yet, just the end result; What does it look like? (you in a stunning bikini sunning yourself on the beach with all eyes on your gorgeous figure), What does it sound like? (WOW! look at you, you look amazing!) What does it feel like? (happy, happy, joy, joy and pride, confidence, sexy – I look good na na nana na na na! so good, so good…). Quickly while the picture is fresh in your mind write it all down always in positive sentences, “I look great with a toned figure and amazing abs…
  3. Now ask yourself, how will I know I am on track? “I will know I am on track when…” write this down. Make this something achieveable and with a built in accountability. I will know I am on track when I weigh ? and can fit into size ? jeans by ?/?/?? Don’t make this too difficult, better baby steps and really easily achiveable outcomes than rushing it and giving up in disgust.
  4. Now how will you know when you have reached your goal? “I will know I have achieved my goal when…” (I am lying on that beach feeling so confident in my body, in my size? bikini).
  5. What attributes will you need to accomplish this goal? Determination, resilience, persistance, motivation, initiative… how will I know that I have developed them? (I will know I am determined when… I will know I am resilient when…)
  6. How will I know when I am off track? and what is my action plan when that happens? (Be kind to myself, this is not failure it is just a course correction, so I will immediately forgive myself for being a little off track and get back on course). Here is a big clue for you, this is where most people give up, during a course correction. Did you know that at no time does anything steer directly toward a goal, not even a jet with auto-pilot, not even a rocket ship on course for the moon, not even your car and not even you when walking! Everything needs a course correction, those little adjustments you make to the steering wheel even on a straight road, are needed by all machinery even by a rocket ship going to the moon, and your body does it when you’re walking. So there is no failure only a course correction, right! Right!                                                                                                                          So get back on course, re imagine your result and reread your steps, and get going again. A bit like checking a map or navigation chart, just like Columbus navigating his way to the America’s.

Next post I will outline 10 more tips for using NLP for Fitness.

Be Fit! Be Well! Do it online… 

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Walking Wonderful Walking

Posted on August 21, 2008. Filed under: Fitness, wellbeing | Tags: , , , , |

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When was the last time you went for a walk? Not the dutiful early morning walk, just because you have to get your daily 30 minutes of exercise. I mean a real walk.

A walk on the beach, or in a park with your dog, or your kids or both… or just hand in hand with your partner. You know the kind of walk when you stare at the sky, touch a tree as you pass by, count clouds, kick sand or even watch the moon watch you in the first darkness of an early evening.

Can’t you just feel yourself relax as you read these words?

To tell you the truth it has been a while for me too. Until I tripped over to Perth and to my daughters wedding. It was held on a golf course as my new son-in-law is a rabid golfer and as members of the club the wedding was held there. We walked the greens and for me as a non-golfer it brought back my love of walking in the bush, enjoying the sounds of the trees and the birds and the ultimate relaxation that walking for fun can bring.

AND don’t forget the ultimately 6km workout! I didn’t even notice it go by… but I knew all about it the next day. Utlimately walking can bring you lots of great benefits and… it’s free.

Go on take a walk, walk hand in hand with someone you love, walk with your kids and wear them out so they will sleep early or walk your dog he/she will love you even more or even take up golf. You will love the way you feel afterward, relaxed, happy, cheerful and toned. You couldn’t ask for more…

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5 Ways to Get Fit and Slim Fast

Posted on August 7, 2008. Filed under: Fitness, weightloss | Tags: , , , , , , |

The Cross Trainer exercise machine can be used...Image via Wikipedia

Good Post here by JC at the “Really Useful Fitness Blog”

“5 Things Anyone Can do to Lose Fat and Get Fit Fast”

1. Energize Yourself

Ways you can do this include getting enough sleep, eating lots of fresh vegetables and fruit and exercising regularly.

2. Eat an all natural diet

I agree with this lots of good fresh fruit and vegetables, good quality protien, good oils, and whole grains; perferably in that order. Please also include some high quality wholefood supplements in your diet that are what we call nutrient dense (our soils do not contain enough minerals and we need to make sure we are getting high enough amounts of minerals, vitamins, antioxidants and enzymes).

3. Do high intensity exercise a few times per week

High intensity exercise is a great way to burn fat and boost your heart, if you find this difficult try looking at a vibration platform to get you fit enough to workout at a high intensity (it can make it so much easier). Also it has now been scientifically proven that creating small bursts of intensity within a workout can be just as or more useful than a full high intensity workout. So in a ratio of a count of 8 to 12; go hard for 8 seconds and slower for 12 repeat until workout is finished.

4. Do strength training

Resistance training is vital to keep your bones strong and your muscles toned, and toned muscles accelerate your metabolism and burn unwanted fat; this can be done with weights your body weight or on a vibration platform.

5. Snack often

This is what I like to call grazing, graze at your food rather than try to eat it all in one sitting at a meal. Grazing is a natural way of eating and can actually help to raise your metabolism. One caution: if you are insulin resistant or leptin resistant this will be counterproductive until you have it under control. See my eBook “Sick, Tired & Overweight” for more information on this and the recommendations for these metabolic syndromes.

These are all great recommendations with certain proviso’s, not all of us are young enough or slim enough to tackle them straight away. I want you all to know that there are ways for everyone to get to the place in their journey where they can read a blog like this and know that they can use all of these recommendations easily.

Taking care to educate yourself on the proper lifestyle recommendations if you are older or have a metabolic syndrome (the modern epidemic) or are already overweight and find it difficult to exercise (use a vibration platform to speed up your weight loss and toning) you can be healthy and slim.

Be Fit! Be Well! Do it online…

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