Posted on July 31, 2019
One of the great things about the warmer weather months is the extra hours of daylight. This means being able to get outdoors to exercise for both fitness, health and general well being.
You can go for a walk or a bike ride and for added benefits turn either into a chance to catch up with family or friends. Instead of meeting for morning coffee or lunch, suggest a good long walk instead. If you opt for a bike ride then take along a nutritious picnic and stop along the way to relax and enjoy your company.
Another option is to join a local walking or bush walking club. This also comes with an added benefit of being able to discover more about your local area. As part of a club most walks are usually a minimum of an hour and it is recognised that a half an hour of exercise three or four times a week is more beneficial than 20 minutes three times a week.
Another great warm weather activity is swimming. Swimming is great for anyone who has problems with joints as it is a low impact activity which means less stress on the body. Another group who benefit greatly from swimming are asthmatics, who breath in warm moist air instead of cold dry air which can be a trigger for asthma.
Recent studies of people over 40 have found that those that swam more than four times a week recorded lower blood pressure and cholesterol levels and better muscle mass than non swimmers.
The warmer weather months certainly can be one of the best times for exercise health and fitness so start making plans now to get outdoors.
Posted on July 28, 2019
In an ideal world, there would be no need for additional vitamins and supplements. The fact of the matter is fewer people eat a varied enough diet to cover all bases. There are some essential nutritional additives that take care of the missing puzzle pieces in a diet. Boosting immunity to protect against disease is an important part of any person’s overall health and fitness. Everyone knows about vitamins A, C, and E, which are important, but are not the only letters in the alphabet.
Certain vitamins are fat soluble and essential to health and fitness. These include vitamins A and E. Vitamin A is the one they call good for the eyes. This is absolutely correct. It is great for eye health and improves one’s vision in darkness. Stored in the liver, it is also beneficial to skin, teeth, and hair, so it hits on human vanity. There is evidence it increases the ability of one’s body to fight infection. Amazingly vision activity can deplete the body’s supply of vitamin A in those deficient, so it needs to be stored on a constant basis. Then there was ‘E’. Vitamin E is an antioxidant. The quest for protection against damaging free radicals is often addressed with vitamin E. Because it is fat soluble, it is best to limit its intake to what is recommended.
Vitamin C is one of the more popular vitamins and also plentiful, especially in citrus fruits. This miracle vitamin contributes to collagen production, which enables body tissues to heal. It is also known to help reduce the severity of the common cold. Pirates and sailors with no access to this vitamin would become afflicted with what is known as scurvy. It caused a loss in hair and teeth, as well as excessive bruising. The downside with vitamin C is that it is readily absorbed and what is leftover is excreted upon urination.
There are some supplements that protect nerves, some that boost immunity, some that protect against aging and free radicals. Whatever a person chooses to use an enhancement in health and fitness should be chosen with great care. Not every supplement should be used by every person and for some, especially those adding fat-soluble vitamins to a daily regimen, it can be damaging. In a best-case scenario, seeing a doctor before adding to diet may help narrow down any deficiencies and allow a physician to help fill in the blanks.
Posted on July 23, 2019
Why do so many people set goals but never achieve them? The reason is because they never have a strategy to follow.
Use the S.M.A.R.T Way to achieve your Health and Fitness Goal.
Your goal needs to be stated in great detail and very specific, for example, instead of saying “I want to lose weight in the next four months”, you should be very specific with a realistic weight loss number, such as “I want to lose 12 pounds in 12 weeks”
Action plan, what are you going to do on a weekly and daily basis to achieve this goal.
For e.g. I will exercise in the morning at the gym with my personal trainer in st johns wood before work at 7.30 am.
“Keep it simple but consistent”
For e.g. – heightened awareness of how certain clothes fit.
Establish goals which are important to you and can be achieved in small attainable steps. For e.g.
Set aside gym time during the week
Make nutritional changes.(drink 8 glasses of water a day)
Realistic goals that can be achieved in a certain time period ensure success For e.g. lose 1-2 pounds a week, not ½ stone.
Time – oriented
Committing to a specific time frame increases successful goal achievement. Commit to achieve a specific goal by a certain time and do your best to achieve it in that time frame.
If that time period ends without achieving that goal, don’t lose the passion. Step back and take an honest look at what happened, then set up another plan to achieve that goal in a safe and specific time frame