Health and fitness: Something you achieve by worrying yourself sick over all the things you are not allowed to eat and drink.
Selections from humorous guide that was given to me 20 years ago from my mother. Some things just never change.
A – Athlete. One who owns three pairs of jogging shoes.
B - Black Forest cake. There are a number of items listed in the weight watchers hall of fame. Mom’s apple pie with cream or ice-cream, croissants, peanut butter larded on bread and smeared with honey, drooling chunks of camembert cheese – but if you really want to sink into mega-calorific bliss, perhaps the ultimate indulgence is Black Forest cake.
C - Cellulite. Expensive way of spelling fat.
D - Deep Breathing. Something one usually hears on the telephone.
E - Exercise. Pushing, panting, perspiring, pounding, palpitating, suffering in the hope that you will get more time on this earth so that you can do more suffering.
F - Fun Run. Strange modern phenomenon usually seen only in affluent Western societies. Crowds of anything up to 25,000 don strange clothing and relentlessly run across a course of 15 to 30 kilometres. The activity is very curiously named.
G - Golf. Some say it is a good walk spoiled, but more likely it is a good game spoiled by walking. However, now there are electric golf buggies with comfy seats, and even refreshment bars. Who would want to walk, indeed?
H - Health. Something you achieve by worrying yourself sick over all the things you are not allowed to eat and drink.
I - Instant Coffee. Always beware of instant anything: Instant friends, instant marriages, instant love affairs, instant s*x, instant contracts, instant porridge, but above all beware of two horrid inventions of our time, instant tea and instant coffee. If you are to have your heart slowed, your arteries hardened, your sleep destroyed, for heaven’s sake have the real thing.
J - Junk Food. Food that is good to eat. One of the great anomalies yet to explained by medical scientists (and theologians): why does food that allegedly makes you unhealthy always taste so much better than food that allegedly makes you healthy?
K - Kilograms. Perhaps the only satisfying aspect of the metric system is this: if you convert pounds to kilograms you come out at less than half the weight.
L - Living. A health hazard.
M - Metabolism. Something always possessed by other creatures. You see them at McDonalds feasting on Big Macs, washed down by milk shakes; you see them at Chez Pierre’s feasting on Duck a-l’Orange and Mousse Chocolat, their figures incredible, undamaged. Whereas you, noble creature that you are, the epitome of self denial, have only to walk past a Mars Bar to put on a kilogram. Ah, If only you had their good metabolism.
N - Nautilus. System of tension weights. Probably first invented by the Spanish Inquisition during the 15th century. Ideal for extracting confessions.
O - Obese. It is unfair the word they use...pot bellied, corpulent, portly, roly-poly, stout, tubby, abdominous, paunchy, buxom, bosomy, Junoesque, pneumatic, well-stacked, Wagnerian, well-upholstered, endomorphic, Brobdingnagian, amplitudinous, elephantine, steatopygous, and...ah yes...FAT!
P - Push Ups. A refined method of human cruelty. In boarding school days, apart from a thrashing, there were two methods for inflicting punishment on schoolboys...write 1000 lines or do 100 push ups. The body sags, the arms begin to shriek. Now push-ups are an essential part of one’s joyous life at the health studio.
Q - Queasy. That uneasy feeling you get in the stomach when confronted by yoghurt or a soy bean salad.
R – Rowing machine. A device where no one follows you in a speed boat, no Cox barks rating instructions, no one hollers from the river bank on a bicycle, the tide never flows against you and you never get your feet wet.
S – Sweat. Distasteful human condition now costing mega-millions in TV-advertised deodorants.
T – Tofu. It is made out of soy beans. It is a high protein bean curd and tastes like compressed office paste. Japanese triumph like the Sony, Suzuki, and the Seiko. Anyone who can bear to eat it merits glory and deserves to be as thin as a chopstick.
U – Unfit. When you to pant while working the computer.
V – Vegemite. You must appreciate that Vegemite is not just a spread; it goes deep into the Australian ethos. Australians far from home start to get nervous and frantic when they can’t get this mysterious substance which looks as if it should be used for making roads. They are like Saxon’s without their woad or Scot’s without their haggis. It is rich in vitamin B and other mysterious substances. Actually it is made from spent yeast, usually from the brewery. How wonderful that thirsty people drink their beer to Vegemite possible.
W – Wheat Germ. Oh Hell! You’ve got to get into wheat germ. This is the embryo of the wheat kernel; it’s the life force, rich in vitamins E and B. The health freaks tell us that you don’t get it at all in refined flour. The large wheat processes toss it out as undesirable. It is so delicate you have to keep in a screw top bottle and refrigerate it. Ideal on fruit in the morning. It tastes just like sawdust.
X – Xenophobia. Dislike, even detestation of all foreigners. This is why the Olympic Games are so popular. They are another substitute for war.
Y – Yoghurt. Semi-solid, sourish, junket-like, curd-like, food prepared from milk fermented by added bacteria. Invented by the Arabs on camel back to combat impossible heat conditions. Health nuts eat it as a sort of penance.
Z – Zen. Mystic Asian philosophy which, you hope, might explain why you do all these things.
From the Book The Health and Fitness Dictionary by Dunstan and Hook.
Author and journalists Keith Dunstan and Jeff Hook together pound and pant through this side splitting guide to fighting fitness and muscular might.
Monday, November 30, 2009
Monday, November 23, 2009
The 5 fastest tips to look tight, toned and tasty for the holidays.
Waiting till January 1 to get started on your best year ever?
Want some simple strategies to be in the best shape you can before the holidays?
1. Do 30 – 40 minutes of planned exercise every day:
Fit people burn fat faster. Unfortunately most people claim to be time poor or financially broke and are not really committed to making a difference to their health at all. If you gave them a couple of extra hours per day or money in the bank, they would spend it unwisely. The first step is to reclaim your priorities and reassess your routines and habits. Schedule some daily exercise that you will enjoy. Don’t just write it on your “To do “list!! “To do” lists never get done. Instead, write a “Things that have to get done” list, and separate it from the “What would be nice to get done” list.
2. Follow 80 /20 rule of eating:
80% of what you eat should look like it came out of the ground. Eat mostly fruit, vegetables, grains etc. The 20% is the other stuff like meat, dairy, sweets etc. Examine the contents of your next meal and see if it passes the 80/20 rule. Also aim for low fat foods to have less chance of accumulating as fat on your body.
3. Drink more water:
People who are dehydrated feel exhausted and tired. When you are dehydrated you are less likely to get up from the couch and exercise. Aim to drink more water every day. A good rule of thumb is to drink more water than you are drinking now.
4. Lift some weights:
There is nothing better than a body that is strong and healthy. After the age of 20 we lose lean muscle mass at a rate of 1 – 2 kg per decade. This can be reversed by lifting weights on a weekly basis. The more lean muscle we have, the higher our metabolism. The higher the metabolism, the more body fat we burn. If you have not got a program then have a chat to a Personal Trainer to design a plan that is right for you.
5. Puff a little harder when you exercise:
Getting out of your comfort zone is the key to reaching your goals. If you have put aside 30 minutes per day to exercise, then spend it wisely on puffing a little harder. And don’t forget the power of incidental exercise (I like to call it accidental exercise).Walk past the lifts to take the stairs, get outside and play with your kids instead of watching TV with them, and walk to the shops instead of driving. Remember...fit people burn fat faster.
Want some simple strategies to be in the best shape you can before the holidays?
1. Do 30 – 40 minutes of planned exercise every day:
Fit people burn fat faster. Unfortunately most people claim to be time poor or financially broke and are not really committed to making a difference to their health at all. If you gave them a couple of extra hours per day or money in the bank, they would spend it unwisely. The first step is to reclaim your priorities and reassess your routines and habits. Schedule some daily exercise that you will enjoy. Don’t just write it on your “To do “list!! “To do” lists never get done. Instead, write a “Things that have to get done” list, and separate it from the “What would be nice to get done” list.
2. Follow 80 /20 rule of eating:
80% of what you eat should look like it came out of the ground. Eat mostly fruit, vegetables, grains etc. The 20% is the other stuff like meat, dairy, sweets etc. Examine the contents of your next meal and see if it passes the 80/20 rule. Also aim for low fat foods to have less chance of accumulating as fat on your body.
3. Drink more water:
People who are dehydrated feel exhausted and tired. When you are dehydrated you are less likely to get up from the couch and exercise. Aim to drink more water every day. A good rule of thumb is to drink more water than you are drinking now.
4. Lift some weights:
There is nothing better than a body that is strong and healthy. After the age of 20 we lose lean muscle mass at a rate of 1 – 2 kg per decade. This can be reversed by lifting weights on a weekly basis. The more lean muscle we have, the higher our metabolism. The higher the metabolism, the more body fat we burn. If you have not got a program then have a chat to a Personal Trainer to design a plan that is right for you.
5. Puff a little harder when you exercise:
Getting out of your comfort zone is the key to reaching your goals. If you have put aside 30 minutes per day to exercise, then spend it wisely on puffing a little harder. And don’t forget the power of incidental exercise (I like to call it accidental exercise).Walk past the lifts to take the stairs, get outside and play with your kids instead of watching TV with them, and walk to the shops instead of driving. Remember...fit people burn fat faster.
Monday, November 16, 2009
7 Reasons your workout routine sucks!!
1. You don’t keep it fun or interesting. The best exercise to do is the one you enjoy doing. Exercise that you don’t enjoy is a killer. If there is one sure way to be turned off regular exercise, it would be that you are not looking to make the experience enjoyable. Plug in a set of headphones the next time you jump on the treadmill and watch your favourite TV shows, or listen to your favourite music while out walking. Keep it fun so you can count on coming back for more. Can’t find regular activity you like? Be patient if you are having difficulty choosing or sticking to an activity. It may take quite a few tries before you feel like something clicks.
2. You don’t schedule daily exercise in your calendar/diary. ‘Not enough time,’ ‘too busy’ and ‘can’t afford it’ are all just forms of a sickness called Excuse-i-tis. Establish a regular schedule for physical activity. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows...just get up and get moving more often!
3. You only focus on one element of fitness. Work on a variety of exercises to work on the 3 elements of fitness. Include some endurance (anything that sustains your heart rate up for an above average period of time), strength training (lifting weights and providing resistance for your muscles to get stronger), and flexibility training (the ability to move the joints through their entire range of motion to provide length and suppleness).
4. You are lifting more weight than you can handle. You know you are lifting too much weight when your technique is sacrificed in order to lift a heavier load. Gradually increase the resistance of your workout to prevent injury. Talk to any bodybuilder and they will tell you it is not about how much weight you lift. If you have to jerk your body while lifting your weight then you are lifting too much.
5. Not exercising intensely enough - Leaning on the side bars of the stair-master will lower the intensity of the workout as well as put a strain on your wrists and lower back. If your intention is to lose body-fat then you will need to exercise intensely enough to get you huffing and puffing with a light sweat. (E.g. reading a magazine while riding a stationary bike...need I say more)
6. You don’t know how to use the equipment. Seek out the guidance of a trained professional on how to use the equipment effectively. It is worth investing in a Personal Trainer (even for 1 session) to demonstrate correct technique and the intensity at which you should be working to.
7. You focus on quantity rather than quality. You don’t need to work out for a long period of time to get the results you need. Be realistic about what you actually want to achieve for your fitness and seek out professional guidance to give you some pointers in the right direction. There is an old saying in the fitness industry “You can work hard and you can work long...but you can’t do both!”
Chris Gent- Healthy Executives Performance Coach
2. You don’t schedule daily exercise in your calendar/diary. ‘Not enough time,’ ‘too busy’ and ‘can’t afford it’ are all just forms of a sickness called Excuse-i-tis. Establish a regular schedule for physical activity. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows...just get up and get moving more often!
3. You only focus on one element of fitness. Work on a variety of exercises to work on the 3 elements of fitness. Include some endurance (anything that sustains your heart rate up for an above average period of time), strength training (lifting weights and providing resistance for your muscles to get stronger), and flexibility training (the ability to move the joints through their entire range of motion to provide length and suppleness).
4. You are lifting more weight than you can handle. You know you are lifting too much weight when your technique is sacrificed in order to lift a heavier load. Gradually increase the resistance of your workout to prevent injury. Talk to any bodybuilder and they will tell you it is not about how much weight you lift. If you have to jerk your body while lifting your weight then you are lifting too much.
5. Not exercising intensely enough - Leaning on the side bars of the stair-master will lower the intensity of the workout as well as put a strain on your wrists and lower back. If your intention is to lose body-fat then you will need to exercise intensely enough to get you huffing and puffing with a light sweat. (E.g. reading a magazine while riding a stationary bike...need I say more)
6. You don’t know how to use the equipment. Seek out the guidance of a trained professional on how to use the equipment effectively. It is worth investing in a Personal Trainer (even for 1 session) to demonstrate correct technique and the intensity at which you should be working to.
7. You focus on quantity rather than quality. You don’t need to work out for a long period of time to get the results you need. Be realistic about what you actually want to achieve for your fitness and seek out professional guidance to give you some pointers in the right direction. There is an old saying in the fitness industry “You can work hard and you can work long...but you can’t do both!”
Chris Gent- Healthy Executives Performance Coach
Monday, November 9, 2009
Your gym routine – how to determine your order of exercise
Deciding on which exercise to perform first can be a guessing game for most people. Some people choose to work on their favourite body part first, some choose to start from the top of the body and work their way down, and others just use the first piece of equipment that may be vacant.
With a smorgasbord of equipment available to you, how do you determine what will give you the most benefit in the time you’ve made available.
There are some basic guidelines to stick to, to get the most out of your workout. Below is my top 4.
1. Complete your more complex exercises first
A complex gym exercise is any lift that is comprehensive to perform. These are exercises that require stability, energy and concentration and are more stressful on the body. It is best to complete these exercises when you are fresh for optimal performance and safety. Examples - perform a barbell squat before a leg press, or chin ups before seated rows etc.
2. Perform 1 complex lift per session
The physical demands on your body to perform a complex lift mean that your body is in overload, but provide the best stimulus for strength and muscle gains. For example...executing a barbell squat uses the core stabilizers of the shoulder, back and abdominals , the prime muscles in the legs and butt (quadriceps and gluteus muscles), and lots of assistant muscles (hamstrings, calves, etc). Other examples of complex lifts are Barbell squats, Dead-lifts and Chin ups.
3. Aim for more functional movement patterns.
Functional exercises (compound movements) replicate movements in everyday life. Compare the leg extension exercise (isolated movement) and the squat (compound movement). The principal aim of these 2 exercises is to strengthen the quadriceps muscles. The execution of these exercises is very different. The squat engages the muscles and joints of the hips, knee, and ankle whereas the leg extension engages the muscles about the knee only. The leg extension encourages poor posture, inadequate stabilization of the knee, and no stabilization about the other joints because of the seated nature of the exercise. The knee is not made to function in isolation as illustrated in daily activities such as walking, jumping or running and even more evident in activities such as squatting down to pick up something or up and down stairs. You can lift heavier loads due to a more stable base and more muscles recruited therefore a higher training stimulus. Examples of other compound movements are bench press, push ups, squats, lunges, chin ups, lat pull-downs, and seated rows. Examples of Isolated movements are bicep curls; leg extensions, leg curls, and triceps push down.
4. Train the stabilizers of the body during your lifts
Your stabilizers of the shoulder (rotator cuff) pelvis (transverse abdominals) and back (Erectae Spinae) play an important role in bracing the body when it is under load. They act as a stable base when you want your muscles to perform at optimal levels and protect other body parts from injury. If you are wanting to train these stabilizers separately, work them last to avoid them being pre-fatigued.
The most important rule as a trainer to give you is to ensure good posture throughout all exercises and work within your own limits.
With a smorgasbord of equipment available to you, how do you determine what will give you the most benefit in the time you’ve made available.
There are some basic guidelines to stick to, to get the most out of your workout. Below is my top 4.
1. Complete your more complex exercises first
A complex gym exercise is any lift that is comprehensive to perform. These are exercises that require stability, energy and concentration and are more stressful on the body. It is best to complete these exercises when you are fresh for optimal performance and safety. Examples - perform a barbell squat before a leg press, or chin ups before seated rows etc.
2. Perform 1 complex lift per session
The physical demands on your body to perform a complex lift mean that your body is in overload, but provide the best stimulus for strength and muscle gains. For example...executing a barbell squat uses the core stabilizers of the shoulder, back and abdominals , the prime muscles in the legs and butt (quadriceps and gluteus muscles), and lots of assistant muscles (hamstrings, calves, etc). Other examples of complex lifts are Barbell squats, Dead-lifts and Chin ups.
3. Aim for more functional movement patterns.
Functional exercises (compound movements) replicate movements in everyday life. Compare the leg extension exercise (isolated movement) and the squat (compound movement). The principal aim of these 2 exercises is to strengthen the quadriceps muscles. The execution of these exercises is very different. The squat engages the muscles and joints of the hips, knee, and ankle whereas the leg extension engages the muscles about the knee only. The leg extension encourages poor posture, inadequate stabilization of the knee, and no stabilization about the other joints because of the seated nature of the exercise. The knee is not made to function in isolation as illustrated in daily activities such as walking, jumping or running and even more evident in activities such as squatting down to pick up something or up and down stairs. You can lift heavier loads due to a more stable base and more muscles recruited therefore a higher training stimulus. Examples of other compound movements are bench press, push ups, squats, lunges, chin ups, lat pull-downs, and seated rows. Examples of Isolated movements are bicep curls; leg extensions, leg curls, and triceps push down.
4. Train the stabilizers of the body during your lifts
Your stabilizers of the shoulder (rotator cuff) pelvis (transverse abdominals) and back (Erectae Spinae) play an important role in bracing the body when it is under load. They act as a stable base when you want your muscles to perform at optimal levels and protect other body parts from injury. If you are wanting to train these stabilizers separately, work them last to avoid them being pre-fatigued.
The most important rule as a trainer to give you is to ensure good posture throughout all exercises and work within your own limits.
Monday, November 2, 2009
Get fit without breaking the budget.
Looking to get in shape without breaking the budget? As long as the only thing that has seriously stopped you from starting an exercise program is the cost of a gym membership, there is some good news. There are many low cost options to keep you fit and healthy. Here’s my top 5.
1. Look for opportunities to move more around the home. Everyday activities can be turned into an advantage to get some cardiovascular (anything that gets you huffing and puffing) exercise. Use the week-ends to make a workout out of household chores. Put your iPod on and do the lawn mowing, garden work, vacuuming, and scrubbing. All these activities that have to be done can be made more enjoyable when you know you are getting your heart rate up for a workout. If you have children, join in with them for a game of tag or kicking a ball. It may also be a good time to dust off that bike in the garage and take the family out for a bike ride or take a walk to the park with the kids to shoot some hoops or climb the equipment.
2. Improvise. Make do with some of the household items around the house to perform upper and lower body exercises. Your pantry is full of items that you can use for hand-weights. A couple of cans of baked beans, a bag of potatoes, or a bag of rice will work just fine. Try filling an empty milk bottle or jug with water or sand and secure the tops with duct tape. (For accuracy of weight use a kitchen or bathroom scale).You can add more water or sand as you get stronger. Use a stable chair or bench to perform dips, push ups or step ups.
3. Purchase your exercise equipment on the cheap. Consider buying used workout equipment that was once hired by a reputable company. The classifieds are also a great place to get a good deal. You can pick up some great bargains, but words of warning...do your homework on the item to avoid disappointment. Many department stores have discontinued lines from time to time so it is worth checking out some good buys. Think about purchasing some inexpensive items to add to your workout. Dumbbells, skipping ropes, exercise DVDs or resistance bands are all products that may be worth investing in.
4. Share the costs of the workout with a friend. Most Personal Trainers can train 2 people in one session. Swap your DVDs with your friend or workout together at home. Go out for a run or walk together, or follow some of the council equipped workout apparatus at your nearest park.
5. Workout at work. Chat to your HR person or wellness co-ordinator about getting a Personal Trainer to come to your workplace at a time that suits. Working out with a group spreads the cost out and gives you the expertise of a qualified trainer for guidance and encouragement.
Written by Chris Bakens from Healthy Executives –Specializing in healthy initiatives in the workplace. Fit for work, healthy for life.
1. Look for opportunities to move more around the home. Everyday activities can be turned into an advantage to get some cardiovascular (anything that gets you huffing and puffing) exercise. Use the week-ends to make a workout out of household chores. Put your iPod on and do the lawn mowing, garden work, vacuuming, and scrubbing. All these activities that have to be done can be made more enjoyable when you know you are getting your heart rate up for a workout. If you have children, join in with them for a game of tag or kicking a ball. It may also be a good time to dust off that bike in the garage and take the family out for a bike ride or take a walk to the park with the kids to shoot some hoops or climb the equipment.
2. Improvise. Make do with some of the household items around the house to perform upper and lower body exercises. Your pantry is full of items that you can use for hand-weights. A couple of cans of baked beans, a bag of potatoes, or a bag of rice will work just fine. Try filling an empty milk bottle or jug with water or sand and secure the tops with duct tape. (For accuracy of weight use a kitchen or bathroom scale).You can add more water or sand as you get stronger. Use a stable chair or bench to perform dips, push ups or step ups.
3. Purchase your exercise equipment on the cheap. Consider buying used workout equipment that was once hired by a reputable company. The classifieds are also a great place to get a good deal. You can pick up some great bargains, but words of warning...do your homework on the item to avoid disappointment. Many department stores have discontinued lines from time to time so it is worth checking out some good buys. Think about purchasing some inexpensive items to add to your workout. Dumbbells, skipping ropes, exercise DVDs or resistance bands are all products that may be worth investing in.
4. Share the costs of the workout with a friend. Most Personal Trainers can train 2 people in one session. Swap your DVDs with your friend or workout together at home. Go out for a run or walk together, or follow some of the council equipped workout apparatus at your nearest park.
5. Workout at work. Chat to your HR person or wellness co-ordinator about getting a Personal Trainer to come to your workplace at a time that suits. Working out with a group spreads the cost out and gives you the expertise of a qualified trainer for guidance and encouragement.
Written by Chris Bakens from Healthy Executives –Specializing in healthy initiatives in the workplace. Fit for work, healthy for life.
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