Our Latest Newsletter: September 2008

Don’t hibernate this winter

When it comes to exercise, keeping motivated over winter can be difficult. It’s not always easy to face the elements for the sake of fitness and weight loss.

Continual rain, snow or cold weather can be enough to make even the most positive person feel unmotivated. The good news is that eating well and regular exercise can actually boost your mood. And by boosting your mood, exercise can help get you motivated enough to break through winter hibernation mode and get you into the gym long enough to re-create your body in time for summer.

When you exercise your body releases endorphins. Endorphins work within your body to reduce feelings of pain, control appetite, and produce euphoric feelings. A regular exercise program helps you produce more endorphins, and in turn plenty of good feelings.

Researchers have found that certain foods can also elevate your mood! Some of these happy foods are:

• Foods high in iron keep your energy levels up and help defuse feelings of fatigue and lethargy
• Low G.I. foods increase serotonin levels, keeping blood sugar levels steady and controlling your mood
• Foods high in omega 3 are good for your brain and can lift your mood
• Foods high in B vitamins prevent depression and keep energy levels high

Remember though, food, mood, and exercise will get you results. With a healthy balance of all three, you’ll feel motivated, positive, and successful — even if there is a thunderstorm raging outside.

So if you want to re-create your body in time for summer or if you need that extra boost for the DIVA Awards and the long-weekend Sleaze Ball in October, the time is now.

We work hard and plan our careers, finances, outings and holidays, but don’t forget the most important thing to plan is you.

www.starobserver.com.au

Weight loss - It’s easier than you think!
Low GI Eating

Well I am sure you have all heard of Fad diets & gimmicks to loose weight overnight. For each fad there is scientific evidence why it would work & then there is normally the health journal or scientific study that shows why the fad isn’t really a healthy way to eat.

The glycemic index (GI) was devised about 20 years ago, while researches, where looking at the dietary needs of those with diabetes. Whilst doing so they discovered the benefits for everyone. Search high & low, you will find no study against a low GI diet. It is what is recommended for a healthy life & gaining all those results we are looking for.

GI ranks carbohydrate foods according to their effect on blood glucose levels.

High GI foods are absorbed quickly and cause a rapid rise in blood glucose levels. Low GI foods are broken down gradually over time and keep blood glucose levels more stable.

Benefits of Low GI foods:

• Stable blood glucose levels, resulting in improved energy levels and reduced cravings for sugar and sweet foods.
• Low GI Food keeps you full for longer, reducing total daily kilojoules intake.
• High glucose spikes & dramatic falls, cause by high GI meals are damaging to blood vessels, arteries & the heart.
• High GI promotes the hormone insulin, when this occurs it is easier to store fat in our body than it is to burn it.
• A range of low GI foods provide important vitamins, minerals and fiber.
• Improved blood glucose control for people with diabetes.
• Research shows that a low GI diet can help improve your general health profile.

However, don't be worried into thinking you need to know the GI value of every food. Healthy foods such as fruits and vegetables, except potatoes, should be eaten daily regardless of their GI. Remember 2 servings of Fruit & 5 servings of veggies a day is the recommended guideline.

Simply by knowing the low, medium and high varieties of the major carbohydrate foods in your diet — breakfast cereals, breads, rice, pasta — and choosing the low-GI ones is sufficient to produce healthy benefits & results.

Check out our handy GI reference tables >>

Cath McBride: 22kg Lost in 3 months

When Cath first started her Lifestyle change her initial goals were very general. She wanted to Increase fitness, strength & reach her goal weight.

Upon her initial visit to Lifestyle Fitness Australia, she decided to begin training with one of their Personal Trainers, David W. David sat with Cath and set goals & a plan for achieving them, which included specific training & a diet from a biochemist.

Cath trained with David W an average of 3 days a week. “and it has proven to be one of the best decisions I’ve ever made, he pushes me harder than I could ever push myself. I always feel that I’ve accomplished something when I’ve left the gym”.

After achieving her initial goals, Cath now would like to increase her cardio fitness & over come her,”running-phobia”. This has now given her the confidence to tackle some challenges she has never tried before like rock climbing.

Congratulations Cath, we solute your hard work & dedication to your lifestyle & fitness accomplishments.

EXERSICE OF THE MONTH:
Lose those love handles – Side Plank Roll!

With the revolution of Pilates through out the fitness industry, you will find its exercises in most fitness programs.

This side plank roll targets the oblique’s, core stabilizers & strengthens the shoulders as well.

Set up: Begin with the Knees option then advance to the feet option. Elbow set under shoulder, shoulders away from ears, Knee (feet) inline with hips & elbow.

Lift the hips so the body is in one straight line, keeping your nose in line with your belly button, to support your neck.

Whilst keeping your hips facing forward & high, take the top are & reach under the supporting arm Continue to press the elbow into the floor, if you’re feeling it more in the shoulders than abdominals, attempt on your knees.

If this continues, attempt the plank without the roll & progress through to the advance option over time.

picture courtesy:

BACK PAIN - Self Help

For out of five adults experience a minimum of one episode of back pain at some stage in their life. According to the Mayo Clinics research it is the most common reason for a visit to a Health care professional or a day off work.

A typical response to back pain is to stay in bed or take it easy & though that may be recommended for a day or two for some injuries or pain by your GP, in the long term this would actually undermine healing. So exercise in a controlled, gradual & progressive manner is highly recommended for almost all cases. While exercising your body delivers nutrients to the back (disc space & other soft tissue) keeping the disc, muscles, ligaments & joins healthy. A regular exercise regime aids back pain sufferers avoid weakness, stiffness & confidence in their ability; also minimizing the severity of the episode & probability of reoccurrence. Depending on the severity of the injury & pain the exercise regime could be a simple as a Pilate’s Class or Personal Training, to a Personal Training session with a rehabilitation specialist.

The process doesn’t need to be complex, a few general rules apply. One of the main things you will hear from Health care professionals across the board is your CORE! Your abdominal muscles play a key element in the health of your back. They support your back & keep you moving, so abdominal strength is vital. You must work the middle, lower & side abdominals. The simplest form is some safe crunches for the middle, the side plank with rolling option for the side abdominals & some heel raisers for your lower.

We then need some exercise for your back. The safest is to get on all fours, extend your right arm and left leg up off the floor, in line with your back. Hold for 1 to 2 seconds, and switch to the other arm and leg. Start with 10 to 15 repetitions for all these exercises.

Stretching is also another vital part of great back health. Most sufferers of back pain have flexibility limitations. The simplest back stretches are to lay on the floor and hug your knees to your chest tightly and to get on all fours arch your back up & down holding each one for 10-20 seconds.

Those who participate in gentle exercise such as Pilates Classes or Personal Training would be provided with a variety of exercises & stretches they can take away & use daily. As with all exercise, but especially with injury, it is important to speak to a health care professional, ranging from your GP to a registered fitness leader about any pain or issues you may have. But the facts are clear, get active & rid yourself of back pain for good.