Health roadblocks and how to address them

We all have roadblocks with our health. But how do we go about addressing them? It can be things like oh I’ve broken my leg over the weekend, how do I go about exercise? Maybe you could do some upper arm exercises.

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Right now for most people it is the Covid19. Most people are already stressed as they would have just lost their job and the gyms are now closed.

Ask for help. We all need help. For example it can be to ask the trainer how to do a new exercise.

Do sign up for a marathon or a half marathon. If you sign up for a marathon then that would mean that you would have to train for it.

Do you have a goal in mind already? How about revisiting that goal and work out where to go from there. You should set a SMART goal which is specific, measureable, achievable in the amount of time needed. It should be realistic. For example if I want to lose weight, how much time and effort do I need for this?

Put things into perspective. What worked for you and what didn’t? How can you do better next time? This is called learning. We all make mistakes along the way.

Celebrate the small wins each week. No win is too small or too big.


Why eating refined sugar is bad for you

We write this for Febfast in which you can give up added sugars

We eat lots of refined sugar each day. We have them in our breakfast cereals, cakes, sauces and everything in between.

What is refined sugar?

Refined sugar is the sugar that you find which are added to things. It’s the processed sugar such as your white sugar and some brown sugars. It is added to cakes and sugary drinks and things. All the things with added sugar in them is just empty calories.

In the short term it can cause lots of energy crashes and for some people it can keep them awake at night.

Why is this bad for you?

  • Eating too much sugar over time damages your teeth and gums
  • Eating too much sugar causes weight gain.
  • Eating too much sugar causes some diseases, such as heart diseases
  • It can cause hormonal imbalance and can increase PMS symptoms
  • It has been linked to acne
  • There has been a higher link of depression in adults

In short you can have them as a treat, but not as an everyday food. A treat is ok once in a while.


January 30 days Fitness Challenge

Did you put on some weight over Christmas? Want to lose that weight healthily? Then here’s the solution

This year I want to challenge you to 30 days of Fitness. Every day you are to do any activity that you enjoy and try some new ones such as yoga. If you are new to exercise then you should start out slowly.

Each year at the beginning of the year, most gyms are busy signing up new members as they want to lose weight. But it doesn’t have to be like that. You can pick somewhere outside and do your exercises there.

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The aim of the challenge is to not lose weight, but to be healthy and happier you. Exercise makes you happy as it increases your serotonin (the feel good hormone)

I did the challenge and thoroughly enjoyed every minute of this. In fact most weeks I did 150-300 mins of intense activity such as running and other days I was happy with strength. At that time I did my initial two days of training for RPM which I hope to be able to film classes in my gym and then put them up online for you to see and try. And then you can do this from your own home and I get a small portion of the money. You can do my classes no matter where you are in the world.

I also did my runs too at this time and they were awesome. They felt good most of the time with the exception of when I got my period.

Do try and do the 30-31 days of Fitness. It is awesome and you can start small. I.e 20 mins a day and then build from there. Just see how you go.


The 30 days eat more Fiber challenge

Did you want to lose some weight but didn’t know how? Well here’s a good idea and I’m going to try this too.

Have you been going to the toilet regularly? By that I mean by one in every few hours in a day! What does your poo look like? Is it hard like stone or soft and smooth. If it is hard like stone it is not normal and it means that you have not eaten enough fiber.

We need about 31g of fiber in a day. I got this idea from Eating well to do so. I did try and aim for that much each day. Some days I’d have more and some days I had less.

There are two types of fiber- water soluble fiber and insoluble fiber. You need both to get on with your day. Insoluble fiber can help us become fuller for longer and keep things moving in our bodies. It can help us boost our gut health. Soluble fiber can help us excrete the fatty toxins from our bodies.

But I always remembered to pass a motion each day. 31g of fiber is not much. Sometimes I would pass two motions- one in the morning and the other one at night. It’s basically some nuts and seeds, two serves of fruit and five serves of vegetables. Not many people get that much. It’s easy to get a lot in if you make a meal or two with a lot of vegetables and chia seeds in there. You could bake a homemade chia and carrot cake. Or you can add chia seeds to a smoothie.

Chia seeds are easy to find at the supermarket. They are in the health food aisle and they are in all health food stores.

Celery is also another one that has lots of fiber in there.

Nuts and seeds are great for you. Not only do they have lots of fiber, they also have good healthy fats which we need to live on.

Do try this and see how you go.


Melrose essential reds

I bought this on sale from Evelyn faye! Normally its $24.95 but with the 10% discount it is about $21. There is about 30 serves in that tub.

Here you mix this with water and it becomes red. It looks like a campari as its dark red. It is meant to be beetroot powder which can help you recover after a workout.

Beetroot helps runners recover after their workout due to the nitrate oxide which is naturally found in beetroot.

You can mix it in smoothies and shakes to give it that boost. You only mix in one teaspoon into the drink per day. This is one easy way to get vegetables into your diet.

Do try this and see how you go.


Gym safety for new members

As new members we should learn about gym safety as it helps us to enjoy our workouts stress free and injury free

Here are some tips:

  • Tie long hair back. Long hair gets caught in the machinery and is really dangerous.
  • Don’t do too much in your first few sessions especially if you haven’t been exercising for a while. You’ll get really sore by the end and you may hurt yourself. Start off with some easy lunges and pushups and jumps and go from there.
  • Wear enclosed footwear- this is to protect your feet if you drop a weight or something on it. Or someone accidentally steps on your foot
  • Don’t carry weights that are waaay too heavy for you. You will hurt yourself. If you want to do that weight, slowly build up to it. It takes time to deadlift 85kg.
  • Ask one of the personal trainers or an older member to show you the correct techniques.
  • An obvious one- don’t use machinery if its broken. Instead let the reception staff know and they will send maintenance on to fix it. For older members, if you see a new member on that machine and you know that it doesn’t work, say something to them

What happens if you get injured at the gym?

If you get injured really badly at the gym you may have to go to the hospital. When you sign the contract with the gym make sure you know what your rights are if you are injured. You may not be covered if the accident was your fault and you knew how to prevent it. But if you didn’t know, then you may be compensated for your injury.


What to wear for each activity

In January there are many new members at the gym as weight loss is their New Year’s resolution. So here are some things to wear at the gym and whilst you are out running.

RPM (or Spin Cycle)

I would wear my runners if you are brand new. But if you have been here for quite a while now I would buy a new pair of bike shoes and wear them. And I would also wear bike shorts in which you can buy them in KMART or Big W for $7-$10.

For a top I would wear a t-shirt as it is likely to be very sweaty in there. I would also bring a towel to class.

Running

Gym Pants or shorts is fine. Whatever you prefer and whatever the weather calls for. But you’d wanna wear t shirt underneath a tank top or coat in winter as you will get warm quite easily. When you first start off you may not get so warm so easily so maybe just a tank top or a windcheater will be fine. In Australia our winters are not as cold as UK and the US.

There are some rainy days. If you will run on a day that its forecasted to rain a little bit, do bring or wear a poncho and shoes that you can get dirty-you might run in mud and puddles. Also wear socks and clothes that will dry easily.

Boxing

I would probably wear a t-shirt, shorts and runners as you will get warm and sweaty easily. I might wear a tank top over the t-shirt just to warm up.

Other gym pursuits

For all other things- just your normal gym pants and top is fine. Whatever feels comfortable for you. For the shoes it should be the same. Don’t wear jeans though and boots as you cannot move in these. And definitely don’t wear thongs in the gym- it is an occupational health and safety hazard


Finding the time to exercise

There is just #noexcuse for exercise, although time might be just one for busy people.

We live in a 24 hour day. Sometimes there’s not enough time to do things let alone exercise. So we need to find time to do these things. You might have a disability, chronic illness or have children to attend to. Or you might be a carer for someone.

Our workouts don’t last an hour do they? At most they are about 30-45 mins. You can do yours first thing in the morning or later in the afternoon, depending on the person that you are. But don’t leave it until too late at night where you cannot sleep. If you have a gym near where you work, why not go in there during your lunch hour. There are many group classes happening then.

Do you like to run? If so there are many running groups in your city and you might consider joining one.

If you’re not that sort of person that schedules things and remembers things easily, why not write it down or schedule some time in your dayplanner. Make sure to carve that time out and stick to it.

Or you can do some incidental exercise during your lunchbreak which can involve walking around the block. Or you can park the car a bit further away and then walk. Also if you love to ride your bike to work why not do that?

On the weekend why not make exercising a family affair where everyone comes together and all go to the park and play?


Morlife’s Goji berries

Morlife is a health food company that has been around for 27 years and are based in the Gold Coast. Their nutrition aims to be simple and is about letting food be thy medicine. Their products are backed by research.

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Morlife have quite a few products on the market now. One being goji berries.

Did you know that goji berries are good for you? They are! They have vitamin c and some antioxidants in there.

I got the plain berries at my local Woolworths. I could have gone with dark chocolate but prefered the plain as you can add them to baking, cereals and yoghurt. I also enjoy them as another way to have fruits. They have no added sugar in there except for fructose which is a natural sugar.

Do buy the Morlife’s goji berries at your local supermarket.


Why you should vary your diet

How many different types of food do you eat in a week? Do you have some meals vegetarian, others with fish and others with meat?

Having a varied diet is important as it gives your body all the minerals and vitamins that it needs to thrive. Oh and the risks of getting disease would be lowered because you are giving the body what it needs. And you won’t get bored of the same food. I know that cooking can be a bit of a chore when you have come home from a long day at work. But if you have a meal prep day and a plan it will be much easier to be healthy and not eat the same thing.

With a varied diet, you also eat everything in moderation. You can also enjoy food and mealtimes a bit more. You get to try new foods, which is both important for the foodie experience and for appreciation of new foods and cuisine.

You should add spices and herbs instead of the table salt to a dish. That will give it some more flavour and give your tastebuds some excitement too. Have you tried Japanese or Asian cuisine instead of your boring European or American standard diets? If not then try those. The Japanese love their seaweed!

Once you have mastered a new cuisine you can try it out on all of your guests. Besides if you try new foods, then you’ll know what they are talking about at the restaurants and know what stuff to order. Or you can be completely adventurous and try something new. You never know you might like it.

Do something new each week if you can!