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.”

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Do You Sabotage Your Exercise Plan? Zen it instead!

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

The word

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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

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Funny Quotes From the Olympics

Posted on September 1, 2008. Filed under: Odd Stuff, wellbeing | Tags: , , , , |

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This post from AmeliaBurton was definitely worth passing on. Some of the funny things that were said on camera during the Olympics. Have a laugh on me:

1. Weightlifting commentator: ‘This is Gregoriava from Bulgaria. I saw her snatch this morning during her warm up and it was amazing.

2. Dressage commentator: ‘This is really a lovely horse and I speak from personal experience since I once mounted her mother.

3. Paul Hamm, Gymnast: ‘I owe a lot to my parents, especially my mother and father.

4. Boxing Analyst: ‘Sure there have been injuries, and even some deaths in boxing, but none of them really that serious.

5. Softball announcer: ‘If history repeats itself, I should think we can expect the same thing again.

6. Basketball analyst: ‘He dribbles a lot and the opposition doesn’t like it. In fact you can see it all over their faces.

7. At the Rowing medal ceremony: ‘Ah, isn’t that nice, the wife of the IOC president is hugging the cox of the  British crew.

8. Soccer commentator: ‘Julian Dicks is everywhere. It’s like they’ve got eleven Dicks on the field.

9. Tennis commentator: ‘One of the reasons Andy is playing so well is that, before the final round, his wife takes out his balls and kisses them…Oh my God, what have I just said!

Laughter really is the best medicine and can make you fit as well, laughing regularly exercises your core muscles, so laugh often and loudly.

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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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Wii Fitness Craze or Crazy?

Posted on July 13, 2008. Filed under: Fitness, wellbeing | Tags: , , , |

My brother just bought himself a Wii, and is busy playing tennis, boxing and golf and proclaiming to the world that he now gets more exercise than he has in his whole life. Apparently they are selling like hotcakes and so we can now see that in response to the obvious challenge of getting generation x and y off their computers and into some exercise we now have the answer to i-exercise, the Nintendo Wii. But, is this just a craze that will go the way of many other crazes, use it for 5 or 6 days and put  it in the cupboard and go back to virtual exercise via an avatar online?

Is it a sign of desperation, that our own Australian Government is putting them into schools to encourage our young ones to exercise? Humans were, like all animals build for movement and yet our children need to be coaxed to move, now that we are the “internet generations.” What is wrong with this picture?

Now I agree that the idea of the Wii is not such a bad one, it just may get our kids moving again, however that cannot be the whole answer as we still need to get out in the fresh air and sunshine to be healthy. So I am urging all parents, yes by all means get your kids a Wii and then use it as quality family time as you all play on it together, it just might bring some families back together, which is also needed.

However, don’t forget to use the idea of the Wii, exercise and family time, to also generate some active time on the outside of the home, allow it to encourage your family to get out and play those sports for real, in our beautiful Australian sunshine, beaches and parks. Nintendo Wii might be a way to restart the idea of exercise but it shouldn’t end there not for your family, and not for schools and not for the next generation of humans that will need to be strong and fit and healthy to keep humans healthy enough to survive as a species.

 

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Your Attitude to Exercise Can Make or Break Your Fitness Habits

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

Tribal-style belly dancers.Image via Wikipedia

This is a great post by Amelia Burton entitled: “4.5 Ways to shift your attitude towards exercise.” I tend to agree with her take on things. Under the sub-title, “Lighten up it’s only exercise” I would also add, remember to choose at least some exercise that gives you joy to do. Remember that anything that gets your heart racing, your muscles pumping and your breath panting is exercise and can be counted as such (Yes, even that ;). So vary your routine and add in some of the fun stuff!

I did mean things like swimming, dancing, yoga, climbing, playing with your dog, whatever give you a sense of fun and enjoyment. I have to tell the truth I am not a natural exerciser, I tend to get bored easily and this is my way of maintaining my fitness.

Go on try a belly dancing course: did you know they are great for helping with women’s issues? Have you seen how fit some of those pole dancers are? What about good old fashioned jive, or samba or some dirty dancing?

I also love a good stretch and Yoga and Pilates classes are great for that, classes also give you the benefit of socialising with others and making some new friends.

This way your attitude will gain the benefits of motivation and looking forward to your exercise even if your like me.

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One Step Forward Two Steps Back – Need Motivation?

Posted on June 26, 2008. Filed under: Fitness, wellbeing | Tags: , , , |

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I have had some trials getting motivated on a regular basis to exercise, now my business partner has no problem in this area, but I do. In our partnership I am the health expert and she is the fitness expert, so no prize for guessing which area I find easiest.

The challenge of motivation is really a challenge of habits and what are habits? Patterns of behaviour. These patterns of behaviour have us getting all motivated (like me about fitness ;), and getting going on our new regime only to find ourselves finding all sorts of excuses the moment it turns cold of a morning not to get up that extra hour earlier to do your exercise for the day or even find that hour through your day.

Interestingly, scientists became interested in this phenomenon, Dr Vallis was one of them and this is what he had to say:

“But people concerned about their health can not only start a new behavior but continue it if they’re honest and realistic about their motivation, says Dr. Vallis, health psychologist with Capital Health and professor of psychiatry and psychology at Dalhousie University. His main area of expertise is in adult health psychology, with an emphasis on diabetes, gastroenterology, cardiovascular risk and obesity.

“People really need to identify personal and meaningful motivations,” says Dr. Vallis, 53, a father of three children. “What’s going to keep you going when it gets hard?” (Some questions to ask yourself: Do you think your behaviour is a problem? How distressed are you about your behaviour? Are you interested in doing anything to change this behaviour? Are you ready to take action now?)

Next, the person has to change their behavior by laying out “smart, specific goals.” In other words, you can’t just resolve to “get more active,” you’ve got to identify when and for how long you’ll do an exercise, whether it’s yoga or swimming or cycling. “Get more active” turns into “I’m going to go for a brisk, hour-long walk on Thursday night at 6 p.m.”

The third part of making change stick is to recognize the role emotion plays in your health and coming up with strategies to cope without resorting to destructive behavior, for example, eating when you’re feeling down, or lighting up a cigarette when you’re in a social situation.

“Stress is what is going to knock people off the best-laid plans,” says Dr. Vallis. “All these unhealthy things—eating the whole carton of ice cream, drinking, smoking—are ways of medicating anxieties.

“If an unhealthy behavior serves a purpose for the patient, it’s important to ‘replace the function’ of that behavior. So, an emotional eater will often be unsuccessful at weight loss until they develop alternative methods of coping with their emotions other than eating.”

Now all this is great advice, you have to replace an old habit with something to fill that emotional need, and not get stressed by your apparent failure. how? The best way to do both of these is to give yourself a break. If you stop, just start again. Yes, it’s that easy.

One way to get your mind around it, is to treat your exercise or your healthy eating habits like a job, even if you stay home sick today, you get up and go tomorrow, even if you have a week off, you get up and go next week. This way your mind will soon realise that you mean it and pretty soon you will find yourself on the way to replacing the old habit with the new one, just by getting back on the exercise bike whenever you fall off… Too Easy! Read the rest of the article HERE

Want to know what I did? I saved up and bought myself one of the cool, fab Vibration Platforms we have on sale this month! I love it so much I am finding it easy to use, and I can use it while watching TV, during those times when I really don’t want to exercise, and when I do feel motivated I do the whole 24 positions and get a real workout. So now I have no excuse, I deliberately set it up in my lounge room so I could not possibly find an excuse (short of immanent death) not to just get on it and stand there at the very least, so far so good!

Go take a look the big sale will be over soon, (end of the month) BUT if you are really interested and really, really want one while the specials are on: Send me an email through our Contact page and I will hold one for you at that price for 2 weeks (sssshhhh – Don’t tell my business partner). But you must contact me first.

Be Fit! Be Well! do it online…

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5 (quiet) Exercises To Keep You Fit in The Office

Posted on March 13, 2008. Filed under: Fitness, wellbeing | Tags: , , , |

Our modern lifestyle has many of us sitting in a chair for most of the day, either hunched over a computer or a desk. It can be difficult to keep in shape, here are a few (quiet) answers to help you through your day.

1. Sit on an Exercise Ball instead of a chair. This is great! The general movement of the ball swivels your hips and spine and help to prevent spinal fusion and sore hips. It also provides your ‘core’ with a passive workout throughout the day, helping to keep you strong.

2. Drink water! De-hydration is rife as our body deals with air conditioning and a diet filled with coffee and cola. Remember anything with caffeine and sugar is de-hydrating as is air conditioning. Drink at least 1.5 litres of water per day and add another glass for every coffee or cola you drink.

3. Stretching. Stretching not only feels great, but it helps to elongate your muscles again, resolve cramping (if your getting cramps you might not be drinking enough water), increases circulation to muscles and joints, improves alertness and improves your posture.

4. Do some sit ups. On the floor (if you are able) or better yet, right on your exercise ball. Sit ups are often avoided, but the benefits are many. Stronger, toned abs and core which can do wonders for back pain just for a start. Having nice abs is so much more attractive for men and women, and that could lead to all sorts of benefits I can’t write about here. For those of you who have a lot of trouble doing sit ups, try this version, which isn’t strictly a sit up at all but the benefits are the same:

Lie on the floor, raise you arms and head and the top of your shoulders off the floor and hold in a relaxed way. Then, slowly raise your legs off the floor until they are almost vertical, and then slowly lower your legs again until almost back on the floor, but keeping your heels off the floor. Repeat until you have done at least 5 of these and work up to more as you get better. (Remember: at all times your arms, head and shoulders do not move from their original position and your heels do not touch the floor until you are finished.)

5. Push ups. They are a great way to strengthen your upper torso, shoulders, arms, abs and lower back. Do them against a handy wall or right down on the floor.Yoga pushup pose

Another Yoga version of the push up, called Push up pose or Chataranga is great for those with back pain and is great for strengthening your core, is the Bridge. Just begin as if you’re doing a pushup, with your body raised up off the floor on your arms and feet. Begin to lower you body by bending your arms until tucked in beside your chest and then hold. Yes, keep holding for at least 2 minutes and work up to 5.

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Whole Body Vibration Machines Are More Than Just A Whole Lot of Fun!

Posted on March 7, 2008. Filed under: Fitness, health, weightloss, wellbeing | Tags: , , , , , , , |

Yes you heard it here first, Whole Body Vibration Machines are the new wave of the future in fitness, health, rejuvenation and repair of the body and pain relief. What more could you ask from a fitness machine?

The latest in the world wide medical research is conclusive and it suggests that people with debilitating conditions such as osteoporosis, arthritis, multiple sclerosis, Parkinson’s Disease, and stroke victims can yield the benefits ofVibration Platform exercise while working within their personal limitations and minimising stress on the joints and ligaments.

Research suggests Vibration Technology may even increase the production of regenerative and repair hormones, improve blood circulation, strengthen bone tissue, improve lymph drainage and increase basal metabolic rate. Oscillating platforms may also support skeletal realignment and reduce pain for  many and the testimonials  to prove it are pouring in.

Weight bearing vibrational technology was originally developed by Russian space scientists and was used exclusively by Russia to combat the effects of micro-gravity on cosmonauts and to enhance the performance of the Russian Ballet and Olympic competitors.

Whole body vibration is not a new concept; exercise scientists have been studying the effects of intense vibrations for four decades. The technology is based on Rhythmic Neuromuscular Stimulation which is described as ‘cyclical vibrations capable of improving the condition of the joints relatively quickly’.

Originally developed by Russian scientist Vladimir Nazarov, whole vibration training was used to prevent astronauts’ muscles and bones decreasing in density when they were in space; the weightless atmosphere had predisposed astronauts to osteoporosis, but scientists found that standing on a vibrating platform stimulated muscle and bone development.

Later, it was discovered that Russian ballet dancers could hasten the healing process of their injuries as circulation to the affected area improved from the use of the intense vibration.

The latest development is that vibration platforms are now available that are suitable for the home user. From professional athletes looking for the extra edge, to senior citizens seeking a better quality of life, the vibration platform is a revolutionary machine designed for anyone to use, seemingly regardless of physical or neurological condition.

Vibration machines can benefit a wide range of people are used today for

  • athletic enhancement of sports performance
  • muscle rehabilitation
  • as part of a health, fitness and beauty routine
  • as part of a weight loss program

Vibration training is used to substantially improve muscle strength and performance, flexibility and range of motion, enhance critical blood flow throughout the body and to expedite the recovery and regeneration of damaged tissue. The vibration platform’s unique and unparalleled system of training allows body development according to the desired level of fitness and/or health & wellbeing.

With a vibration platform, you can expect to enhance your existing training program and bring relief to some medical conditions.

Benefits attributed to Vibration technology include…

  • improved muscle strength and performance
  • increased stamina
  • increased flexibility, mobility and coordination
  • reduced aches & pains
  • enhanced critical blood flow throughout the body
  • increased bone density
  • enhanced ‘explosive strength’
  • accelerated weight loss
  • improved collagen production and skin tone
  • reduced appearance of cellulite
  • decreased cortisol levels
  • increased production of ‘happiness hormones’ – serotonin and neurothrophine
  • improved recovery from injury

New technology to help treat osteoporosis, a bone condition that now affects over 2 million Australians, has been launched in Sydney. The science is also being backed by NASA to help astronauts combat the effects of micro-gravity after long-term space travel.

Returning to earth from space has its side-effects. One of them is the loss of bone density, something that astronauts share with osteoporosis sufferers, say health experts.

PROFESSOR CLINT RUBIN: One of the most devastating complications of long-term space flight is bone loss. So we think of a post-menopausal woman as losing 2-3% of their bone per year, astronauts are losing 2% of their bone per month. That’s why Clint Rubin has helped create a machine that’s trying to treat the crippling condition. It looks like a set of weighing scales but this platform is softly vibrating and helping improve muscular-skeleton health. The basic way the platform works is that it vibrates up and down, the movement no bigger than the width of a human hair. The muscular stimulation puts tiny stresses on your bones and your bones respond by growing stronger. The technology also aims to inhibit cells that attack the bone. Health experts warn that osteoporosis, if not properly treated, can have a deadly cascade effect.

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Diet Drinks Linked to Heart Disease and Insulin Resistance

Posted on February 26, 2008. Filed under: Fitness, health, weightloss, wellbeing | Tags: , , , , , , |

Eating two or more servings a day of red meat increases your risk of metabolic syndrome by 25 percent, compared to those who have two servings of red meat each week, a new study found.

Drinking diet soda also increased the risk of metabolic syndrome.

Metabolic syndrome is a cluster of risk factors such as excessive fat around your waist, high cholesterol, high blood sugar and high blood pressure, all of which can raise your risk of heart disease and diabetes.

The researchers examined the diets of over 9,500 people between the ages of 45 and 64. They were categorized into two groups: a “western-pattern diet” that included processed meat, fried foods and red meat, or a “prudent-pattern diet” that included more fruits and vegetables, poultry and fish.

They concluded that lots of meat, fried foods and diet soda increase your risk of heart disease.

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