Have you ever come across that energetic person that jumps out of bed in the morning and has an endless supply of get up and go? That same person who doesn’t get easily stressed or upset and always look at the bright side of life? These people (although rare) do exist and are not on some happy drug. Everyone can have that energy; it is just a matter of following a few simple steps.
1. Attitude: This is how you distinguish the world and have others perceive you. What others say and think of you is none of your business. If you waste time caring what other people think you will live by their rules and not yours. Simple, right? (I didn’t say it was going to be easy) Choose your attitude and don’t be an energy vampire.
2. Drink more fresh water: Dehydration is a sure way to get you grumpy and lethargic. Make a habit of drinking fresh water every 15 – 20 minutes.
3. Speak with energy: You will never hear an energetic person say, could be better, sick, tired, okay, fine, or not good. It doesn’t matter if you are feeling a little under the weather; just tell yourself you are feeling amazing, awesome, unbelievable, fantastic, brilliant, or super sensational. You will notice how it transforms your state and the way others relate to you. This is a sure fire way to attract energetic people into your life.
4. The 2/3 & 1/3 Rule of eating: Eating more foods that have not been processed like fruit, vegetables, grains, nuts etc will improve your energy instantly. 2/3 of what you eat should look like it came from the ground. 1/3 is the other stuff (dairy, meats, and processed foods).
5. Exercise: And you thought you were going to get away without me saying it? The more energy you use, the more you have. Anyone feeling a bit tired should get their heart pumping to instantly give your energy a boost. Your exercise must be energetic with lots of huffing and puffing. Aim to exercise for a minimum of 30 minutes every day, no matter what.
Follow the above prescription and you will be one of those energetic people that have a chock-a-block, productive, and full of life day.
Monday, April 12, 2010
Monday, March 22, 2010
7 ways to cut your cancer risk and add years to your life.
There are no miracle potions to a guaranteed long healthy life. The good news is that you have the power to make some simple lifestyle changes to reduce your risk of cancer while in the process have more energy and feel better about yourself.
1. Don’t smoke and avoid breathing in other peoples cigarette smoke.
Approximately 1 in 4 deaths are a result of smoking. In Australia, that equates to more than 15,000 people dying from smoking-related cancers every year. Smoking causes cancer of the lungs, throat, mouth, colon, pancreas, kidney, stomach, vulva, penis and bladder. The benefits to quitting smoking are immediate. After 12 hours, almost all of the nicotine is out of your system. Your life expectancy will depend on how long you have been smoking and at what age you stop smoking. If you stop smoking when you are 30, then you can increase your life-span by 10 years. Visit www.quitbecauseyoucan.org.au for more helpful information to stop smoking. (Source: Qld cancer council)
2. Eat a healthy diet.
Pre-packaged and processed foods such as white bread, white rice and most fast foods will damage your DNA by producing poor quality cells. These cells then multiply and expose your risk to illnesses such as cancer, heart disease and other degenerative diseases.
Consuming a balanced diet with key nutrients (and not eating too much) from fruits, vegetables, whole grains, legumes, lean meats and fish will prevent cell damage and can add up to 13 years to your life. (Source: CSIRO Food and Nutritional Sciences Adelaide)
3. Trim down excess weight.
We all know that obesity increases the risk of heart disease, stroke, and type 2 diabetes, but did you know that it also increases your risk of some cancers like colon, kidney, breast (after menopause), endometrial(uterus), and oesophageal (oesophagus)? You may be eating more than you need to for your height and level of activity. Losing that excess weight can mean a difference of 7+ years to your life. To find out what your healthy weight is, use a tape measure to measure your waist at the narrowest point of the waist. If the circumference is over 80cm for women and 94cm for men you are overweight. (Source: Centre for Health Advancement at NSW Health and Qld cancer council)
4. Limit alcohol intake.
There are some positive effects that a glass of red wine a day can have to your health. However, drinking more than the recommended daily intake of any alcohol increases your risk of heart disease, accidents and some cancers (mouth, pharynx, larynx, oesophagus, liver, bowel and breast). A standard drink equals 100ml of wine (one bottle has seven standard drinks) or 30ml of spirits. Aim for 2 AFDs (Alcohol Free Days) per week. Alcohol can impede with your body’s ability to absorb nutrients from food and make worse the damage to your producing healthy cells. (Source: Dr. John Tickell)
5. Be active every day.
By keeping fit and active daily you can add 4+ years to your life. Physical activity prevents arteries from clogging up that cause heart disease and stroke, controls blood sugar to prevent type 2 diabetes, strengthens muscles and bones to reduce risk of osteoporosis and increases metabolism to burn body fat. Studies have also found that being active reduces your risk of bowel cancer, breast cancer (after menopause) and possibly prostate cancer. See exercise as an opportunity and not an inconvenience. My recommendations are for 30 minutes of activity everyday for general health benefits and an hour of exercise per day for weight loss.
6. Protect your skin.
A small burst of sunshine does wonders for your body (Vitamin D) and good for your mind. But with all things you have to be careful that you don’t get too much, especially if you have fair skin. Skin can burn in as little as 10 minutes so treat your skin like a baby’s. 80% of cancers diagnosed in Australia each year are skin cancers. Cover all exposed parts of your body with a water resistant SPF 30+ broad spectrum sunscreen, a hat that shades your face and neck, a pair of wrap-around sunglasses, and loose fitting protective clothing. (Source: Qld Cancer Council)
7. Know your body.
Keep an eye on your health with my top 5 below.
1. Have your skin checked regularly by a doctor. Make note of changes in the appearance of your moles and any lesions and tell your doctor immediately.
2. Changes in toilet habits. See you GP without delay if you experience blood in your bowel motion, for women any of loss of blood between periods, persistent bathroom visits.
3. Regular screening of bowel (men and women), breast (women), cervical (women) and prostate (men) could save your life.
4. Lumps, sores or ulcers that do not heal need the follow up of medical advice.
5. Relax and don’t sweat the small stuff. Long term stress can lead to mental illness so advise your professional if you are having difficulty coping with stress and difficulty sleeping.
Written by Chris Bakens
1. Don’t smoke and avoid breathing in other peoples cigarette smoke.
Approximately 1 in 4 deaths are a result of smoking. In Australia, that equates to more than 15,000 people dying from smoking-related cancers every year. Smoking causes cancer of the lungs, throat, mouth, colon, pancreas, kidney, stomach, vulva, penis and bladder. The benefits to quitting smoking are immediate. After 12 hours, almost all of the nicotine is out of your system. Your life expectancy will depend on how long you have been smoking and at what age you stop smoking. If you stop smoking when you are 30, then you can increase your life-span by 10 years. Visit www.quitbecauseyoucan.org.au for more helpful information to stop smoking. (Source: Qld cancer council)
2. Eat a healthy diet.
Pre-packaged and processed foods such as white bread, white rice and most fast foods will damage your DNA by producing poor quality cells. These cells then multiply and expose your risk to illnesses such as cancer, heart disease and other degenerative diseases.
Consuming a balanced diet with key nutrients (and not eating too much) from fruits, vegetables, whole grains, legumes, lean meats and fish will prevent cell damage and can add up to 13 years to your life. (Source: CSIRO Food and Nutritional Sciences Adelaide)
3. Trim down excess weight.
We all know that obesity increases the risk of heart disease, stroke, and type 2 diabetes, but did you know that it also increases your risk of some cancers like colon, kidney, breast (after menopause), endometrial(uterus), and oesophageal (oesophagus)? You may be eating more than you need to for your height and level of activity. Losing that excess weight can mean a difference of 7+ years to your life. To find out what your healthy weight is, use a tape measure to measure your waist at the narrowest point of the waist. If the circumference is over 80cm for women and 94cm for men you are overweight. (Source: Centre for Health Advancement at NSW Health and Qld cancer council)
4. Limit alcohol intake.
There are some positive effects that a glass of red wine a day can have to your health. However, drinking more than the recommended daily intake of any alcohol increases your risk of heart disease, accidents and some cancers (mouth, pharynx, larynx, oesophagus, liver, bowel and breast). A standard drink equals 100ml of wine (one bottle has seven standard drinks) or 30ml of spirits. Aim for 2 AFDs (Alcohol Free Days) per week. Alcohol can impede with your body’s ability to absorb nutrients from food and make worse the damage to your producing healthy cells. (Source: Dr. John Tickell)
5. Be active every day.
By keeping fit and active daily you can add 4+ years to your life. Physical activity prevents arteries from clogging up that cause heart disease and stroke, controls blood sugar to prevent type 2 diabetes, strengthens muscles and bones to reduce risk of osteoporosis and increases metabolism to burn body fat. Studies have also found that being active reduces your risk of bowel cancer, breast cancer (after menopause) and possibly prostate cancer. See exercise as an opportunity and not an inconvenience. My recommendations are for 30 minutes of activity everyday for general health benefits and an hour of exercise per day for weight loss.
6. Protect your skin.
A small burst of sunshine does wonders for your body (Vitamin D) and good for your mind. But with all things you have to be careful that you don’t get too much, especially if you have fair skin. Skin can burn in as little as 10 minutes so treat your skin like a baby’s. 80% of cancers diagnosed in Australia each year are skin cancers. Cover all exposed parts of your body with a water resistant SPF 30+ broad spectrum sunscreen, a hat that shades your face and neck, a pair of wrap-around sunglasses, and loose fitting protective clothing. (Source: Qld Cancer Council)
7. Know your body.
Keep an eye on your health with my top 5 below.
1. Have your skin checked regularly by a doctor. Make note of changes in the appearance of your moles and any lesions and tell your doctor immediately.
2. Changes in toilet habits. See you GP without delay if you experience blood in your bowel motion, for women any of loss of blood between periods, persistent bathroom visits.
3. Regular screening of bowel (men and women), breast (women), cervical (women) and prostate (men) could save your life.
4. Lumps, sores or ulcers that do not heal need the follow up of medical advice.
5. Relax and don’t sweat the small stuff. Long term stress can lead to mental illness so advise your professional if you are having difficulty coping with stress and difficulty sleeping.
Written by Chris Bakens
Monday, March 8, 2010
7 things you should know before joining a gym.
You’ve decided to take action to get fitter and healthier and are thinking about heading off to join your nearest gym.
It is a sad fact that almost 80% of gym members stop within the first 6 months. To the gyms accountant this is like a dream having your customers signing up for 12 months but only having to deliver to them for 6.
My many years of knowledge employed at some of the big name fitness chains and smaller gyms have the experience of both pitfalls and incentives for everyone to learn from. I have listed below my top 7 checklist of things you should look out for at the gym.
1. Don’t submit to high pressure sales tactics: In May 2009 Choice magazine reported the Strong Arm Tactics of some of the big name gyms in Australia. Know your rights and be aware of the psychology that drives their sales team. Don’t feel pressured to sign on the spot. Many gym members complain about sales people who want to build up a personal relationship with you at the sale, then not talk to you again until it is time to renew. Don’t be frightened to ask questions about your contract that you don’t understand. Many gyms have a creative approach to pricing. Be aware of your fees like initial joining fees and administration charges which can be magically waived if you join up today.
2. Over crowded equipment/classes/lockers/showers: All gyms have peak times of day depending on location. Peak demands mean more people at the gym. A common complaint about gyms is the overcrowding of classes and waiting times to get on workout equipment. Before joining, visit the gym at a day and time that would suit your planned workouts to see if it fits with you. The same rule applies to Lockers and showers. Attending the gym during your preferred time may cause heart-ache if a locker is not available or the showers are overcrowded. . If your plan is to attend during off peak times then ask if they have an off peak membership.
3. Cancelling your membership: By far the most common criticism about gyms is the exit rules they involve. You have every right to finish a gym membership over the phone (at the end of your 12 months) but many gyms insist you do it in writing (30 days prior) and have an exit interview face-to-face. There have been many horror stories of high pressure sales tactics to have people join again during this face to face meeting. It is also a method to draw out the direct debit payments and work on people’s emotional vulnerability. NSW Department of Fair Trading received 344 complaints from unhappy gym goers last year, 149 relating to cancellation and cooling off periods.
4. Direct debit: Do not assume your direct debit finishes at the end of the 12 month contract. If you have any suspicions then you check with your bank as soon as possible. The gym sales consultant should let you know all the necessary fees (E.g. establishment set up fee, ongoing debit fee to use this service, on hold fee etc). You can cancel your direct debit with your bank without going through the gym. However, if you are still under contract with the gym, it will be seen as a breach of contract and is best to see the gym as soon as possible.
5. Opening /closing hours: Check the opening and closing times of the gym. The opening closing times during the week may be of no use if you like to get in a session before or after work. You may even like to go for an early workout on the week-end. But, if the gym doesn’t open until 9am it may be of no use. Many gyms also only open week-ends in a split shift (E.g. 8 - 10am and 4 – 6pm). What are the opening hours on public holidays? Understandably, some days are not open such as Good Friday, Easter Sunday, Christmas Day or Anzac day, but you may be surprised by what other days they may decide not to open.
6. What is their customer service policy if you go on holidays/injuries, or do not attend for a period of time: Ask about their rule regarding members taking time out and direct debit payments (how often and for how long). All gyms should have a clause whereas they can suspend temporality your debits for a short period of time with enough notice. Most people find it hard to stick to a program and stay motivated to regularly go to the gym. Once the first wave of enthusiasm wears off, it is likely the gym may not contact you at all to see how you are going. Many have policies to follow up their members, but very few actually do.
7. Programs that suit your fitness capabilities: Ask the sales person what they know about the types of classes and equipment available for your specific needs.
Written by Chris Bakens
It is a sad fact that almost 80% of gym members stop within the first 6 months. To the gyms accountant this is like a dream having your customers signing up for 12 months but only having to deliver to them for 6.
My many years of knowledge employed at some of the big name fitness chains and smaller gyms have the experience of both pitfalls and incentives for everyone to learn from. I have listed below my top 7 checklist of things you should look out for at the gym.
1. Don’t submit to high pressure sales tactics: In May 2009 Choice magazine reported the Strong Arm Tactics of some of the big name gyms in Australia. Know your rights and be aware of the psychology that drives their sales team. Don’t feel pressured to sign on the spot. Many gym members complain about sales people who want to build up a personal relationship with you at the sale, then not talk to you again until it is time to renew. Don’t be frightened to ask questions about your contract that you don’t understand. Many gyms have a creative approach to pricing. Be aware of your fees like initial joining fees and administration charges which can be magically waived if you join up today.
2. Over crowded equipment/classes/lockers/showers: All gyms have peak times of day depending on location. Peak demands mean more people at the gym. A common complaint about gyms is the overcrowding of classes and waiting times to get on workout equipment. Before joining, visit the gym at a day and time that would suit your planned workouts to see if it fits with you. The same rule applies to Lockers and showers. Attending the gym during your preferred time may cause heart-ache if a locker is not available or the showers are overcrowded. . If your plan is to attend during off peak times then ask if they have an off peak membership.
3. Cancelling your membership: By far the most common criticism about gyms is the exit rules they involve. You have every right to finish a gym membership over the phone (at the end of your 12 months) but many gyms insist you do it in writing (30 days prior) and have an exit interview face-to-face. There have been many horror stories of high pressure sales tactics to have people join again during this face to face meeting. It is also a method to draw out the direct debit payments and work on people’s emotional vulnerability. NSW Department of Fair Trading received 344 complaints from unhappy gym goers last year, 149 relating to cancellation and cooling off periods.
4. Direct debit: Do not assume your direct debit finishes at the end of the 12 month contract. If you have any suspicions then you check with your bank as soon as possible. The gym sales consultant should let you know all the necessary fees (E.g. establishment set up fee, ongoing debit fee to use this service, on hold fee etc). You can cancel your direct debit with your bank without going through the gym. However, if you are still under contract with the gym, it will be seen as a breach of contract and is best to see the gym as soon as possible.
5. Opening /closing hours: Check the opening and closing times of the gym. The opening closing times during the week may be of no use if you like to get in a session before or after work. You may even like to go for an early workout on the week-end. But, if the gym doesn’t open until 9am it may be of no use. Many gyms also only open week-ends in a split shift (E.g. 8 - 10am and 4 – 6pm). What are the opening hours on public holidays? Understandably, some days are not open such as Good Friday, Easter Sunday, Christmas Day or Anzac day, but you may be surprised by what other days they may decide not to open.
6. What is their customer service policy if you go on holidays/injuries, or do not attend for a period of time: Ask about their rule regarding members taking time out and direct debit payments (how often and for how long). All gyms should have a clause whereas they can suspend temporality your debits for a short period of time with enough notice. Most people find it hard to stick to a program and stay motivated to regularly go to the gym. Once the first wave of enthusiasm wears off, it is likely the gym may not contact you at all to see how you are going. Many have policies to follow up their members, but very few actually do.
7. Programs that suit your fitness capabilities: Ask the sales person what they know about the types of classes and equipment available for your specific needs.
Written by Chris Bakens
Monday, February 15, 2010
7 ways to make sure you never miss a workout.
Most weeks can be a blur of working long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people will never miss a workout.
The key is to make your workout time work for you. Below are some key strategies that work for even the busiest person.
1. Communicate with others what you are going to do – Sharing what exercise you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. Share with the people that you see every day (your family, friends, close work colleagues) all the details of the activity (when you will go, duration, what you will wear, how you will feel when you are finished etc) Nothing stimulates you more to get into action than your integrity which is doing what you say you will do.
2. Keep your workouts 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 sporting action, 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.
3. 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!
4. Focus quality rather than quantity. 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!”
5. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.
6. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.
7. Invest in your health. Making a financial commitment to a Personal Trainer, company fitness classes, fitness gym or local sporting organization may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.
Written by Chris Bakens
The key is to make your workout time work for you. Below are some key strategies that work for even the busiest person.
1. Communicate with others what you are going to do – Sharing what exercise you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. Share with the people that you see every day (your family, friends, close work colleagues) all the details of the activity (when you will go, duration, what you will wear, how you will feel when you are finished etc) Nothing stimulates you more to get into action than your integrity which is doing what you say you will do.
2. Keep your workouts 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 sporting action, 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.
3. 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!
4. Focus quality rather than quantity. 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!”
5. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.
6. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.
7. Invest in your health. Making a financial commitment to a Personal Trainer, company fitness classes, fitness gym or local sporting organization may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.
Written by Chris Bakens
Monday, February 8, 2010
20 minute workout for quick results
Looking for a quick workout that will burn fat, tone the whole body and get you maximum results in minimum time?
This 20 minute workout is based on pyramid style training where you have moments of time of increasing your intensity levels rather than just working at the same moderate level throughout.
Most people make the mistake of training at the same pace week in week out and wonder why they don’t get the results they are looking for. Research shows that pyramid style sessions will force the body to adapt to a new fitness level and raise your metabolism for up to 24 hours afterwards. It will also reduce your risk of diabetes and heart disease, and lower your cholesterol levels.
This plan is based on running because it is one of the best cardio workouts you can do. One of the most excellent things about running is that it can be done anywhere in the world at almost any time of day. Not only will it burn a maximum amount of calories in a short period of time but it is also a good time to clear the head of any stress and give you time to think.
You will only need to perform this 20 minute workout 3 times per week. The other 4 days of the week can be made up of 1 rest/recovery day and 3 days with weights in the gym (these sessions can be 20 minutes also)
You will need to monitor how hard you are training throughout the 20 minutes. You could use a heart rate monitor or you could have someone driving next to you in their car monitoring your speed but, one of the easiest ways is to measure your intensity is how you are feeling. This type of measure is called ‘perceived exertion.’
To work out your rate of ‘perceived exertion’... use the intensity guide below.
Your perceived exertion
Perceived exertion intensity 1/10= Resting with normal breathing
Perceived exertion intensity 2/10 =Sitting /working at your desk with normal breathing
Perceived exertion intensity 3/10 = Minimal activity with comfortable breathing
Perceived exertion intensity level 4/10 = activity and heart rate up with deeper sustainable breathing
Perceived exertion intensity level 5/10 = Fairly hard work out, Sweating, Deeper steady breathing.
Perceived exertion intensity level 6/10 = Hard to hold a conversation with too many words. Breathing getting heavier.
Perceived exertion intensity level 7/10 = Very hard, Talking fewer words. Breathing faster and harder.
Perceived exertion intensity level 8/10 = Challenging intensity. Breathing very deep and hard.
Perceived exertion intensity level 9/10 & 10/10 = You cannot go any faster or harder and cannot speak. Breathing is extremely laboured.
The speed at which you complete a workout depends on your fitness level. This workout is suitable for a beginner as well as an elite athlete. If you need to substitute some running for power walking then please do so.
Your warm up:
Start with 3 -5 minutes of walking/power walking
Your workout:
Perform 2 minutes of exercise at a level 4/10.
Increase the pace to a 5/10 for 2 minutes duration.
Now take it up a notch to a 6/10 for 2 minutes duration.
Gradually increase speed to a 7/10 for 2 minute duration.
Boost it now to a hard effort of 8/10 for 2 minutes duration.
Absolute hardest effort of 9/10 for 2 minutes duration.
Bring the effort back slightly to an 8/10 for 2 minutes duration
Gradually decrease to a 7/10 for 2 minutes duration.
Take it down to a 6/10 for 2 minutes duration.
Now bring it back to the beginning intensity of 5/10 for 2 minutes duration.
Your cool down:
Perform 5 minutes of walking/active recovery session before stretching.
This 20 minute workout is based on pyramid style training where you have moments of time of increasing your intensity levels rather than just working at the same moderate level throughout.
Most people make the mistake of training at the same pace week in week out and wonder why they don’t get the results they are looking for. Research shows that pyramid style sessions will force the body to adapt to a new fitness level and raise your metabolism for up to 24 hours afterwards. It will also reduce your risk of diabetes and heart disease, and lower your cholesterol levels.
This plan is based on running because it is one of the best cardio workouts you can do. One of the most excellent things about running is that it can be done anywhere in the world at almost any time of day. Not only will it burn a maximum amount of calories in a short period of time but it is also a good time to clear the head of any stress and give you time to think.
You will only need to perform this 20 minute workout 3 times per week. The other 4 days of the week can be made up of 1 rest/recovery day and 3 days with weights in the gym (these sessions can be 20 minutes also)
You will need to monitor how hard you are training throughout the 20 minutes. You could use a heart rate monitor or you could have someone driving next to you in their car monitoring your speed but, one of the easiest ways is to measure your intensity is how you are feeling. This type of measure is called ‘perceived exertion.’
To work out your rate of ‘perceived exertion’... use the intensity guide below.
Your perceived exertion
Perceived exertion intensity 1/10= Resting with normal breathing
Perceived exertion intensity 2/10 =Sitting /working at your desk with normal breathing
Perceived exertion intensity 3/10 = Minimal activity with comfortable breathing
Perceived exertion intensity level 4/10 = activity and heart rate up with deeper sustainable breathing
Perceived exertion intensity level 5/10 = Fairly hard work out, Sweating, Deeper steady breathing.
Perceived exertion intensity level 6/10 = Hard to hold a conversation with too many words. Breathing getting heavier.
Perceived exertion intensity level 7/10 = Very hard, Talking fewer words. Breathing faster and harder.
Perceived exertion intensity level 8/10 = Challenging intensity. Breathing very deep and hard.
Perceived exertion intensity level 9/10 & 10/10 = You cannot go any faster or harder and cannot speak. Breathing is extremely laboured.
The speed at which you complete a workout depends on your fitness level. This workout is suitable for a beginner as well as an elite athlete. If you need to substitute some running for power walking then please do so.
Your warm up:
Start with 3 -5 minutes of walking/power walking
Your workout:
Perform 2 minutes of exercise at a level 4/10.
Increase the pace to a 5/10 for 2 minutes duration.
Now take it up a notch to a 6/10 for 2 minutes duration.
Gradually increase speed to a 7/10 for 2 minute duration.
Boost it now to a hard effort of 8/10 for 2 minutes duration.
Absolute hardest effort of 9/10 for 2 minutes duration.
Bring the effort back slightly to an 8/10 for 2 minutes duration
Gradually decrease to a 7/10 for 2 minutes duration.
Take it down to a 6/10 for 2 minutes duration.
Now bring it back to the beginning intensity of 5/10 for 2 minutes duration.
Your cool down:
Perform 5 minutes of walking/active recovery session before stretching.
Monday, February 1, 2010
11 secrets to weight-loss results
Weight loss success is not inherited by a secret society of Personal Trainers. It is available for everyone to take advantage of. Obesity is an overwhelming phenomenon over the past 2 decades that has very real consequences to our quality of life, our loved ones, and our health system.
Challenges with weight loss are a passion driven subject that I have been researching, living, learning and confronted by for over 20 years now. By reading this article now, you may be wondering if there is one secret that you are missing out on that would make a difference to the shape you are in.
Now is the best time to build your best physical condition and design your ideal healthy life. To gain success over your weight, you must be able to see the opportunity that lies beneath the FAT that is your life.
So, if you are ready to get started on a healthier you, then I have prepared 11 strategies and insights into how you can apply them into your life right now. Even if you just pick up one useful tactic, you will be on your way to better managing a healthier life for yourself.
1. There are 3 pivotal questions to ask yourself if you truly want to succeed. Unless you respond to them with a big YES, you will not achieve anything. They are 1. Do you deserve to succeed? 2. Do you believe you can succeed? 3. Do you honestly want to succeed?
2. Take a minute to sum up what your personal definition is of Weight loss success. You will find it hard to succeed if you are not clear on what you are aiming for. It is no good to want the fitness and discipline of an ironman, Olympian or a TV celebrity, because we all have our own needs and values and our own definitions of success. It is not about comparing yourself to other people. It is about what you can do.
3. Your old habits are deeply entrenched inside you because of the time you’ve spent repeating them. The best way to get rid of old habits is to replace them with new ones. Negative beliefs, low expectations, fears, and doubts are what stop you from believing what you want is possible.
4. Most people put the weight back on after losing it because they were on a diet and not transforming their lifestyle. When they have reached their goal, they stop training for it.
5. Life happens, in your exercise and daily nourishment there will always be challenges to the status quo: Parties with friends and family, office get-togethers, holidays, changes to personal life and career etc. Just keep your spotlight on what you can control and avoid using energy on what issues that you cannot. Focus on health and daily exercise and eat for nourishment and not for stress or boredom. The only time food will solve a problem in your life is when you are genuinely hungry.
6. You can create a healthy lifestyle in just 3 seconds. That’s the time it takes for you to make a decision that you will have a healthier life. Everything else is just execution.
7. Good time management is a key component to weight loss success, and poor time management is one of the major reasons for failure. Most people have the incentive, opportunities, and ability, but they just waste too much time on things that are immaterial.
8. Most people could write down 100 things that they want to get done every day. Rather than write a ‘To Do ‘list. Decide what are YOUR 5 most important things that must get done that day that will bring the most significant impact and progress to living a life that is powerful and living a life you love, and do them first.
9. Don’t blame others or your situation or for you not being in action. This is your personal battle and unless you are responsible for it, you will not succeed.
10. We all know that crash diets don’t work, so stop lying to yourself and get honest about taking control of your weight and your life. Don’t get tied to the numbers on the scale. I bet if the scale said 200 kgs and you still fir into those skinny jeans, you would not care.
11. Your ultimate health has 3 major objectives. It is a vehicle for you to learn about yourself, it allows you to make a contribution to yourself and your life and it provides you with the resources to have an interesting and full life.
It’s your wellbeing, it’s your reality, and it’s your choice. You have the strength to do what you want, when you want it.
Challenges with weight loss are a passion driven subject that I have been researching, living, learning and confronted by for over 20 years now. By reading this article now, you may be wondering if there is one secret that you are missing out on that would make a difference to the shape you are in.
Now is the best time to build your best physical condition and design your ideal healthy life. To gain success over your weight, you must be able to see the opportunity that lies beneath the FAT that is your life.
So, if you are ready to get started on a healthier you, then I have prepared 11 strategies and insights into how you can apply them into your life right now. Even if you just pick up one useful tactic, you will be on your way to better managing a healthier life for yourself.
1. There are 3 pivotal questions to ask yourself if you truly want to succeed. Unless you respond to them with a big YES, you will not achieve anything. They are 1. Do you deserve to succeed? 2. Do you believe you can succeed? 3. Do you honestly want to succeed?
2. Take a minute to sum up what your personal definition is of Weight loss success. You will find it hard to succeed if you are not clear on what you are aiming for. It is no good to want the fitness and discipline of an ironman, Olympian or a TV celebrity, because we all have our own needs and values and our own definitions of success. It is not about comparing yourself to other people. It is about what you can do.
3. Your old habits are deeply entrenched inside you because of the time you’ve spent repeating them. The best way to get rid of old habits is to replace them with new ones. Negative beliefs, low expectations, fears, and doubts are what stop you from believing what you want is possible.
4. Most people put the weight back on after losing it because they were on a diet and not transforming their lifestyle. When they have reached their goal, they stop training for it.
5. Life happens, in your exercise and daily nourishment there will always be challenges to the status quo: Parties with friends and family, office get-togethers, holidays, changes to personal life and career etc. Just keep your spotlight on what you can control and avoid using energy on what issues that you cannot. Focus on health and daily exercise and eat for nourishment and not for stress or boredom. The only time food will solve a problem in your life is when you are genuinely hungry.
6. You can create a healthy lifestyle in just 3 seconds. That’s the time it takes for you to make a decision that you will have a healthier life. Everything else is just execution.
7. Good time management is a key component to weight loss success, and poor time management is one of the major reasons for failure. Most people have the incentive, opportunities, and ability, but they just waste too much time on things that are immaterial.
8. Most people could write down 100 things that they want to get done every day. Rather than write a ‘To Do ‘list. Decide what are YOUR 5 most important things that must get done that day that will bring the most significant impact and progress to living a life that is powerful and living a life you love, and do them first.
9. Don’t blame others or your situation or for you not being in action. This is your personal battle and unless you are responsible for it, you will not succeed.
10. We all know that crash diets don’t work, so stop lying to yourself and get honest about taking control of your weight and your life. Don’t get tied to the numbers on the scale. I bet if the scale said 200 kgs and you still fir into those skinny jeans, you would not care.
11. Your ultimate health has 3 major objectives. It is a vehicle for you to learn about yourself, it allows you to make a contribution to yourself and your life and it provides you with the resources to have an interesting and full life.
It’s your wellbeing, it’s your reality, and it’s your choice. You have the strength to do what you want, when you want it.
Monday, January 25, 2010
Is your health costing your company money?
If you lack physical fitness, you are more likely to be costing your company money.
It is estimated that unhealthy employees are costing Australian businesses billions of dollars every year with inactive employees impact the business they work for in a cost negative way in terms of productivity, lost time at work and increased claims for sick days.
With scores of unhealthy, overweight or obese employees, many businesses are initiating workplace wellness programs to decrease the immense costs to their bottom line.
Employers have long recognized that a healthy employee cost less. With fewer sick days, increase in productivity, improved employee morale, a decrease in accidents, or just to be a healthier place to work in; the payback for the company comes in the form of dollar savings.
The Australian Governments Institute of Health and Welfare indicates that it has 8 priority health areas. They are Arthritis and Muscular skeletal conditions, Asthma, cancer control, Mental Health, Diabetes, Obesity, Injury prevention and control and Cardiovascular health. These 8 priority areas are in response to the World Health Organizations findings on Global health. It is interesting to note that many of these priority areas can be prevented with an increase in activity and improved nutrition and lifestyle.
Here are some sobering statistics on the cost of an unhealthy employee:
The cost of smoking to Australian Business each year is the negative impact on workforce labour. At $4517.4 million per year. This loss is due to the reduction in the workforce and the increased absenteeism. (Tobacco in Australia, an online resource. The cost of tobacco to Australian society)
At least 70% of all illnesses are due to lifestyle related causes and are attributed to medical costs that could be prevented. (The economic benefits of regular exercise IHRSA)
A fit employee has fewer sick days, has fewer accidents, is less prone to harmful effects of stress and has higher job satisfaction than unfit ones. (Neil Gallaiford. Another reason to go to work-Keeping fit and healthy in the workplace-Human Resource management)
More Australian adults were overweight or obese and more drank alcohol at risky or high risk levels in 2004-5 than in 2001, according to results from the 2004-05. (Australian Bureau of Statistics)
People who don’t exercise have shown to have 34% higher health care costs and 54% longer hospital stays. (Inside track, the executive Fitness)
The proportion of adults classified as overweight or obese increased over the last ten years: for men from 52% to 62% and for women from 37% to 45%. (Australian Bureau of Statistics)
High or very high levels of psychological distress were recorded for 13% of the adult population, similar to the levels recorded in 2001. Of all those who recorded high to very high levels of distress, 59% were female. (Australian Bureau of Statistics)
The two most frequently reported lifestyle risk factors among adults were inadequate fruit or vegetable intake (90%) and sedentary or low level exercise (70%), and the most common pattern was to report them both, without also reporting smoking or drinking at risky levels (44%). In comparison to those classified as normal or underweight, adults who were overweight or obese were slightly more likely to report in this way (43% and 44%).(Australian Bureau of Statistics)
A majority of adults (90%) did not consume the recommended amount of fruit (2 or more serves) or vegetables (5 or more serves). This proportion was similar regardless of body weight. (Australian Bureau of Statistics)
So, how do you and your workplace measure up?
1. What is the existing culture in your workplace in regards to initiating or supporting a healthier work environment?
2. Do you feel you are as productive as you could be at work?
3. What snack time or lunch time practices are encouraged in the workplace?
4. Are you and your fellow employees fitting in your daily required amount of physical activity?
5. What Health, fitness and well being goals do you have?
6. If you are a smoker, what access do you have to a smoking cessation program?
7. What one action can you take this week towards a healthier workplace?
Author: Chris Bakens of Healthy Executives.
It is estimated that unhealthy employees are costing Australian businesses billions of dollars every year with inactive employees impact the business they work for in a cost negative way in terms of productivity, lost time at work and increased claims for sick days.
With scores of unhealthy, overweight or obese employees, many businesses are initiating workplace wellness programs to decrease the immense costs to their bottom line.
Employers have long recognized that a healthy employee cost less. With fewer sick days, increase in productivity, improved employee morale, a decrease in accidents, or just to be a healthier place to work in; the payback for the company comes in the form of dollar savings.
The Australian Governments Institute of Health and Welfare indicates that it has 8 priority health areas. They are Arthritis and Muscular skeletal conditions, Asthma, cancer control, Mental Health, Diabetes, Obesity, Injury prevention and control and Cardiovascular health. These 8 priority areas are in response to the World Health Organizations findings on Global health. It is interesting to note that many of these priority areas can be prevented with an increase in activity and improved nutrition and lifestyle.
Here are some sobering statistics on the cost of an unhealthy employee:
The cost of smoking to Australian Business each year is the negative impact on workforce labour. At $4517.4 million per year. This loss is due to the reduction in the workforce and the increased absenteeism. (Tobacco in Australia, an online resource. The cost of tobacco to Australian society)
At least 70% of all illnesses are due to lifestyle related causes and are attributed to medical costs that could be prevented. (The economic benefits of regular exercise IHRSA)
A fit employee has fewer sick days, has fewer accidents, is less prone to harmful effects of stress and has higher job satisfaction than unfit ones. (Neil Gallaiford. Another reason to go to work-Keeping fit and healthy in the workplace-Human Resource management)
More Australian adults were overweight or obese and more drank alcohol at risky or high risk levels in 2004-5 than in 2001, according to results from the 2004-05. (Australian Bureau of Statistics)
People who don’t exercise have shown to have 34% higher health care costs and 54% longer hospital stays. (Inside track, the executive Fitness)
The proportion of adults classified as overweight or obese increased over the last ten years: for men from 52% to 62% and for women from 37% to 45%. (Australian Bureau of Statistics)
High or very high levels of psychological distress were recorded for 13% of the adult population, similar to the levels recorded in 2001. Of all those who recorded high to very high levels of distress, 59% were female. (Australian Bureau of Statistics)
The two most frequently reported lifestyle risk factors among adults were inadequate fruit or vegetable intake (90%) and sedentary or low level exercise (70%), and the most common pattern was to report them both, without also reporting smoking or drinking at risky levels (44%). In comparison to those classified as normal or underweight, adults who were overweight or obese were slightly more likely to report in this way (43% and 44%).(Australian Bureau of Statistics)
A majority of adults (90%) did not consume the recommended amount of fruit (2 or more serves) or vegetables (5 or more serves). This proportion was similar regardless of body weight. (Australian Bureau of Statistics)
So, how do you and your workplace measure up?
1. What is the existing culture in your workplace in regards to initiating or supporting a healthier work environment?
2. Do you feel you are as productive as you could be at work?
3. What snack time or lunch time practices are encouraged in the workplace?
4. Are you and your fellow employees fitting in your daily required amount of physical activity?
5. What Health, fitness and well being goals do you have?
6. If you are a smoker, what access do you have to a smoking cessation program?
7. What one action can you take this week towards a healthier workplace?
Author: Chris Bakens of Healthy Executives.
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