www.fitnessvideopodcasts.com!!!!
Friday, 1 February 2008
Tuesday, 22 January 2008
Foods to give you 24hour Arthritis relief!
The idea that food can cause or relieve arthritis isn't new. More than 200 years ago, English doctors prescribed cod-liver oil to treat gout and rheumatism. Although the debate is still raging and all the evidence isn't in yet more and more doctors are convinced diet has a role to play in relieving the symptoms of arthritis.
Foods for arthritis relief
Which fruits, vegetables, meat, or fish should you eat? There are no absolute rules, but the results of studies and case histories suggest that these foods may be helpful:
· Anchovies: Three-and-a-half ounces of anchovies contain almost a gram and a half of omega-3 fatty acids. The omega-3 fatty acids help regulate the prostaglandins, which play a role in inflammation and, hence, pain. However, anchovies are extremely high in sodium, so if sodium-sensitivity or water retention is a problem for you, choose a different kind of fish.
· Apples: Not only can an apple a day keep the doctor away, but it may also help to hold your arthritis at bay. Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. Moreover, when boron was given to people who already have the disease, it helped relieve pain.
· Cantaloupe: This sweet fruit contains large amounts of vitamin C and beta-carotene, the plant form of vitamin A. These two powerful vitamins help to control the oxidative and free-radical damage that may contribute to arthritis.
· Chile peppers: Chilies contain capsaicin, which gives the peppers their heat. These vegetables also help block pain by encouraging certain nerve cells to run through their supply of substance P, which they normally use to help transmit pain signals.
· Curry: A combination of spices that often includes turmeric, garlic, cumin, cinnamon, and so on, curry contains powerful antioxidants that may help relieve inflammation and reduce pain.
· Fish: The omega-3 fatty acids in Norwegian sardines, Atlantic mackerel, sablefish, rainbow trout, striped bass, and other fish may help reduce inflammation and pain.
· Garlic: An ancient treatment for tuberculosis, lung problems, and other diseases, garlic also appears to relieve some forms of arthritis pain. Although you may not be popular with your closest friends garlic is definitely worth a try!
Fighting inflammation the omega way
Fat is considered a boogey-man. This substance causes heart disease, and it contributes to obesity, cancer, and a host of other ills. You're told to cut the fat off your meat and out of your diet. However, certain kinds of fat, specifically the omega-3 and one type of omega-6 fatty acids, can be aids against arthritis. Omega-3’s are seen as the new ‘wonder drug’ and we will be talking about it in the near future!
When the above is combined with a good fitness regime (visit www.fitnessvideopodcasts.com for yours!) major benefits may be felt.
Foods for arthritis relief
Which fruits, vegetables, meat, or fish should you eat? There are no absolute rules, but the results of studies and case histories suggest that these foods may be helpful:
· Anchovies: Three-and-a-half ounces of anchovies contain almost a gram and a half of omega-3 fatty acids. The omega-3 fatty acids help regulate the prostaglandins, which play a role in inflammation and, hence, pain. However, anchovies are extremely high in sodium, so if sodium-sensitivity or water retention is a problem for you, choose a different kind of fish.
· Apples: Not only can an apple a day keep the doctor away, but it may also help to hold your arthritis at bay. Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. Moreover, when boron was given to people who already have the disease, it helped relieve pain.
· Cantaloupe: This sweet fruit contains large amounts of vitamin C and beta-carotene, the plant form of vitamin A. These two powerful vitamins help to control the oxidative and free-radical damage that may contribute to arthritis.
· Chile peppers: Chilies contain capsaicin, which gives the peppers their heat. These vegetables also help block pain by encouraging certain nerve cells to run through their supply of substance P, which they normally use to help transmit pain signals.
· Curry: A combination of spices that often includes turmeric, garlic, cumin, cinnamon, and so on, curry contains powerful antioxidants that may help relieve inflammation and reduce pain.
· Fish: The omega-3 fatty acids in Norwegian sardines, Atlantic mackerel, sablefish, rainbow trout, striped bass, and other fish may help reduce inflammation and pain.
· Garlic: An ancient treatment for tuberculosis, lung problems, and other diseases, garlic also appears to relieve some forms of arthritis pain. Although you may not be popular with your closest friends garlic is definitely worth a try!
Fighting inflammation the omega way
Fat is considered a boogey-man. This substance causes heart disease, and it contributes to obesity, cancer, and a host of other ills. You're told to cut the fat off your meat and out of your diet. However, certain kinds of fat, specifically the omega-3 and one type of omega-6 fatty acids, can be aids against arthritis. Omega-3’s are seen as the new ‘wonder drug’ and we will be talking about it in the near future!
When the above is combined with a good fitness regime (visit www.fitnessvideopodcasts.com for yours!) major benefits may be felt.
Monday, 14 January 2008
A New Start!
Getting motivated is difficult when you're going through a fitness downtime, like most people have after Xmas. Here are some ideas to help you keep on moving if you've found that you've started slowing down.
A new outfit never hurts
It's strange but true. Buying a new pair of trainers, a new fitness bra, running pants, or thong leotard (if they're still your thing) can suddenly make you yearn for the gym. The prospect of looking good in a new get-up is a good motivator. If you're not the fashionable type, the principle still applies when it comes to fitness equipment.
Train with someone
For those of you who are tired of going to the park or gym alone, get yourself a training partner. A partner doubles your fun! More importantly, accountability makes it much harder to quit: You're responsible for your partner and he or she is responsible for you. Even if you don't feel like working out at the last minute, you're obligated to meet your partner because he/she is waiting for you.
No excuses on bad days
You know what? Sometimes you have to get tough with yourself; crack the whip, just get out there, and do it. Exercise needs to become a habit, a normal part of your everyday life. If exercise is to create a lasting effect on your body, it must be continued, to some extent, forever. Just do something, anything, for five minutes. Remember the exercise goals you made when you first started your program? Remember the smaller, subgoals you made in order to keep the expectation realistic? Well, downsize: Instead of a super-long session, halve it. But even if you don't, something is better than nothing, and the next workout can now be five minutes shorter.
Record your progress
If you haven't been recording your exercise sessions, it's time to start. Keeping a journal will give you a sort of gold star mentality to help you keep on track. Make your plan feel exciting — you might even want to evaluate your aims and progress with a new goal. But write it down: Seeing the proof of success helps motivation along.
Entertain yourself
Whistling while you work can make the most gruesome of workouts a little more enjoyable, as can any sort of distraction. So use an Ipod when you exercise.
Give it five minutes
You may not feel like doing your usual hour-long workout on some days. Then don't. Cut the workout to 30 minutes, but really push yourself during that time. Or even give it five. If you can just convince yourself to do a little bit of something, you'll often find that you complete a whole workout anyway. Numerous studies show that high-intensity exercise programs have a higher drop-out rate.
Keep it low, go slow
Stop looking for a miracle. One study showed that those who stuck with their exercise program saw it as a lifestyle change rather than a temporary pastime. The ones who stuck to it planned on working out about three times each week. The dropouts only expected to work out once a week. If you are a beginner or work out at an easy fitness level, realize that a low-intensity exercise takes longer to give results. But rather than get disappointed along the way, be patient. Results will come if you stick to it.
Get high
Exercise releases pleasure hormones. You'll feel good even on minimal amounts of any types of physical activity, from yoga and deep breathing to running and football, and any vigorous exercise can leave you feeling happy and exhilarated after even a short time. But to experience what is known as an aerobic high, where the brain is awash in feel-good endorphins, studies indicate that you must do intense exercise for an extended period of time. If you've reached this point, you could suddenly feel as if you're running on air and exerting no effort at all. If you're fit enough to do so, push yourself to reach this high.
Take a break
If you're really burned out, take time off to vegetate and rejuvenate. Chances are you need this relaxation time. The amount of sleep you have had, your mood, diet, and any stress you're under can affect your energy levels. If you're not getting enough nutrients or enough calories, your body may not function efficiently and you'll feel tired and listless. Eat plenty of fruit, vegetables, and other carbohydrates to fuel your energy levels.
When you are ready to take exercise by storm once again, you'll be refreshed and ready to go. It's fine to miss a few days in your schedule every now and then. It won't harm your long-term goal as long as your overall participation is consistent.
A new outfit never hurts
It's strange but true. Buying a new pair of trainers, a new fitness bra, running pants, or thong leotard (if they're still your thing) can suddenly make you yearn for the gym. The prospect of looking good in a new get-up is a good motivator. If you're not the fashionable type, the principle still applies when it comes to fitness equipment.
Train with someone
For those of you who are tired of going to the park or gym alone, get yourself a training partner. A partner doubles your fun! More importantly, accountability makes it much harder to quit: You're responsible for your partner and he or she is responsible for you. Even if you don't feel like working out at the last minute, you're obligated to meet your partner because he/she is waiting for you.
No excuses on bad days
You know what? Sometimes you have to get tough with yourself; crack the whip, just get out there, and do it. Exercise needs to become a habit, a normal part of your everyday life. If exercise is to create a lasting effect on your body, it must be continued, to some extent, forever. Just do something, anything, for five minutes. Remember the exercise goals you made when you first started your program? Remember the smaller, subgoals you made in order to keep the expectation realistic? Well, downsize: Instead of a super-long session, halve it. But even if you don't, something is better than nothing, and the next workout can now be five minutes shorter.
Record your progress
If you haven't been recording your exercise sessions, it's time to start. Keeping a journal will give you a sort of gold star mentality to help you keep on track. Make your plan feel exciting — you might even want to evaluate your aims and progress with a new goal. But write it down: Seeing the proof of success helps motivation along.
Entertain yourself
Whistling while you work can make the most gruesome of workouts a little more enjoyable, as can any sort of distraction. So use an Ipod when you exercise.
Give it five minutes
You may not feel like doing your usual hour-long workout on some days. Then don't. Cut the workout to 30 minutes, but really push yourself during that time. Or even give it five. If you can just convince yourself to do a little bit of something, you'll often find that you complete a whole workout anyway. Numerous studies show that high-intensity exercise programs have a higher drop-out rate.
Keep it low, go slow
Stop looking for a miracle. One study showed that those who stuck with their exercise program saw it as a lifestyle change rather than a temporary pastime. The ones who stuck to it planned on working out about three times each week. The dropouts only expected to work out once a week. If you are a beginner or work out at an easy fitness level, realize that a low-intensity exercise takes longer to give results. But rather than get disappointed along the way, be patient. Results will come if you stick to it.
Get high
Exercise releases pleasure hormones. You'll feel good even on minimal amounts of any types of physical activity, from yoga and deep breathing to running and football, and any vigorous exercise can leave you feeling happy and exhilarated after even a short time. But to experience what is known as an aerobic high, where the brain is awash in feel-good endorphins, studies indicate that you must do intense exercise for an extended period of time. If you've reached this point, you could suddenly feel as if you're running on air and exerting no effort at all. If you're fit enough to do so, push yourself to reach this high.
Take a break
If you're really burned out, take time off to vegetate and rejuvenate. Chances are you need this relaxation time. The amount of sleep you have had, your mood, diet, and any stress you're under can affect your energy levels. If you're not getting enough nutrients or enough calories, your body may not function efficiently and you'll feel tired and listless. Eat plenty of fruit, vegetables, and other carbohydrates to fuel your energy levels.
When you are ready to take exercise by storm once again, you'll be refreshed and ready to go. It's fine to miss a few days in your schedule every now and then. It won't harm your long-term goal as long as your overall participation is consistent.
Tuesday, 11 December 2007
Vitamin C myths Exposed!
Vitamin C is known as ascorbic acid as well. It offers a whole slew of benefits to our health. Vitamin C helps in maintaining the balance in ligaments, tendons and other adjacent tissues. It is commonly found in fruits and vegetables such as potatoes. Vitamin C has anti-oxidant property, so it helps us fighting with the symptoms of ageing. Not only that, due to its anti-oxidant property it helps us to preserve healthy blood cells from becoming collapsed from the toxic substances in the air that may even lead to cancer in some cases.
Vitamin C Functions
Vitamin C benefits us a lot. The best benefit offered by vitamin C is collagen formation. Collagen is essentially a protein substance that helps keeping all the cells together. Vitamin C aids in the formation of collagen. Without vitamin C, the formation of collagen is interrupted. Vitamin C is present and active within the cell wall where it aids in modifying pro-collagen into collagen.
Vitamin C benefits in the absorption of iron as well. Iron is essential to keep us healthy and vibrant. It maintains a healthy and clear skin, fresh complexion and healthy gums and teeth. It offers a healthy functioning for all glands and organs including adrenal and thyroid glands. It also aids in relieving all sort of stressors, both physical and psychological.
No research has shown any effective result in treating common cold symptoms by using vitamin C supplements.
Vitamin C Deficiency
So, we can easily understand that vitamin C is important to our health system. Vitamin C benefits in various aspects. A deficiency in vitamin C may result in soft gums, skin hemorrhages, collagen deformation, Achilles' heel, anemia, and slow healing. If your diet lacks vitamin C, you may well find yourself aging a bit quicker than you had hoped!
Deficiency in vitamin C may also lead to weak immune system, so resistance to all diseases becomes very low.
Availability
Mostly you can obtain vitamin C from citrus foods such as oranges, limes and grapefruits. You can get vitamin C benefits from vegetables such as tomatoes, green peppers and potatoes. Apart from that, vitamin C is also available in various foods such as cantaloupes, honeydew melon, red peppers, strawberries, mandarin orange, mangoes and kiwifruits. However, the essential nutrient quality of vitamin C can easily be damaged during food processing. The quality can also be harmed if the vegetables are submerged in the water for a long time. So, it is always better that you use fresh, unprocessed fruits and vegetables as much as possible to receive maximum vitamin C value.
Precaution
Vitamin C plays a significant role in a healthy diet. However, excess intake is not at all recommended. If you take it in excessive amounts, it may cause harm to health.
So for a lifetime of fitness and health make sure that vitamin C is included in your diet...........but don't overdo it!!
Vitamin C Functions
Vitamin C benefits us a lot. The best benefit offered by vitamin C is collagen formation. Collagen is essentially a protein substance that helps keeping all the cells together. Vitamin C aids in the formation of collagen. Without vitamin C, the formation of collagen is interrupted. Vitamin C is present and active within the cell wall where it aids in modifying pro-collagen into collagen.
Vitamin C benefits in the absorption of iron as well. Iron is essential to keep us healthy and vibrant. It maintains a healthy and clear skin, fresh complexion and healthy gums and teeth. It offers a healthy functioning for all glands and organs including adrenal and thyroid glands. It also aids in relieving all sort of stressors, both physical and psychological.
No research has shown any effective result in treating common cold symptoms by using vitamin C supplements.
Vitamin C Deficiency
So, we can easily understand that vitamin C is important to our health system. Vitamin C benefits in various aspects. A deficiency in vitamin C may result in soft gums, skin hemorrhages, collagen deformation, Achilles' heel, anemia, and slow healing. If your diet lacks vitamin C, you may well find yourself aging a bit quicker than you had hoped!
Deficiency in vitamin C may also lead to weak immune system, so resistance to all diseases becomes very low.
Availability
Mostly you can obtain vitamin C from citrus foods such as oranges, limes and grapefruits. You can get vitamin C benefits from vegetables such as tomatoes, green peppers and potatoes. Apart from that, vitamin C is also available in various foods such as cantaloupes, honeydew melon, red peppers, strawberries, mandarin orange, mangoes and kiwifruits. However, the essential nutrient quality of vitamin C can easily be damaged during food processing. The quality can also be harmed if the vegetables are submerged in the water for a long time. So, it is always better that you use fresh, unprocessed fruits and vegetables as much as possible to receive maximum vitamin C value.
Precaution
Vitamin C plays a significant role in a healthy diet. However, excess intake is not at all recommended. If you take it in excessive amounts, it may cause harm to health.
So for a lifetime of fitness and health make sure that vitamin C is included in your diet...........but don't overdo it!!
Monday, 10 December 2007
A good article on 'fat burning foods!'
Marissa Lippert, R.D.
It may sound counterintuitive, but if you want to slim down, you actually need to eat. While there are no magic foods that melt fat right off your thighs, the following 20 can help kick-start your metabolism, fill you up and even lower your body fat percentage. So don’t forget to add them to your shopping list.
1. Salmon: This cold-water fish is an excellent source of omega-3 fatty acids, heart-healthy polyunsaturated fats that help reduce inflammation throughout the body and may, in turn, keep your weight down. A number of recent studies show that chronic inflammation can interfere with how your body responds to leptin, a hormone that helps regulate appetite. Choose wild over farmed when you can, and aim to eat one serving a week.
2. Coffee: Research shows that the caffeine in your morning cup of joe may help you tackle more intense workouts, which can translate to burning more calories and fending off weight gain. Loaded with antioxidants, coffee may also lower your risk of Parkinson’s, type 2 diabetes and some cancers. Steer clear of calorie-laden coffee drinks with whipped cream, chocolate and sugary syrups. Instead, opt for a latte or cappuccino made with skim milk.
3. Yogurt: Calcium is king when it comes to staving off hunger and helping you lose weight; research shows that it may help prevent your body from storing fat. Yogurt’s also high in protein, which helps you stay fuller longer and keeps blood sugar levels stable.
4. Eggs: There’s a lot of nutrition within that shell, including quality protein, B vitamins and vitamin D. Plus, research published in the Journal of the American College of Nutrition found that people who ate eggs at breakfast lost twice as much weight, stayed full longer and had more energy throughout the day compared to those who had bagels for breakfast.
5. Walnuts: Because they’re high in protein, omega-3s and monounsaturated fat, walnuts satisfy and keep you fuller longer than snacks that aren’t rich in protein and “good” fat. All you need is a handful.
6. Bison & buffalo: Good news for red meat lovers: Bison and buffalo taste similar to beef but are lower in fat, cholesterol and calories. Choose bison or buffalo instead of beef fora burger and you’ll save over 40 calories, 6 grams of fat and 3 grams of saturated fat, and get 25 percent less cholesterol.
It may sound counterintuitive, but if you want to slim down, you actually need to eat. While there are no magic foods that melt fat right off your thighs, the following 20 can help kick-start your metabolism, fill you up and even lower your body fat percentage. So don’t forget to add them to your shopping list.
1. Salmon: This cold-water fish is an excellent source of omega-3 fatty acids, heart-healthy polyunsaturated fats that help reduce inflammation throughout the body and may, in turn, keep your weight down. A number of recent studies show that chronic inflammation can interfere with how your body responds to leptin, a hormone that helps regulate appetite. Choose wild over farmed when you can, and aim to eat one serving a week.
2. Coffee: Research shows that the caffeine in your morning cup of joe may help you tackle more intense workouts, which can translate to burning more calories and fending off weight gain. Loaded with antioxidants, coffee may also lower your risk of Parkinson’s, type 2 diabetes and some cancers. Steer clear of calorie-laden coffee drinks with whipped cream, chocolate and sugary syrups. Instead, opt for a latte or cappuccino made with skim milk.
3. Yogurt: Calcium is king when it comes to staving off hunger and helping you lose weight; research shows that it may help prevent your body from storing fat. Yogurt’s also high in protein, which helps you stay fuller longer and keeps blood sugar levels stable.
4. Eggs: There’s a lot of nutrition within that shell, including quality protein, B vitamins and vitamin D. Plus, research published in the Journal of the American College of Nutrition found that people who ate eggs at breakfast lost twice as much weight, stayed full longer and had more energy throughout the day compared to those who had bagels for breakfast.
5. Walnuts: Because they’re high in protein, omega-3s and monounsaturated fat, walnuts satisfy and keep you fuller longer than snacks that aren’t rich in protein and “good” fat. All you need is a handful.
6. Bison & buffalo: Good news for red meat lovers: Bison and buffalo taste similar to beef but are lower in fat, cholesterol and calories. Choose bison or buffalo instead of beef fora burger and you’ll save over 40 calories, 6 grams of fat and 3 grams of saturated fat, and get 25 percent less cholesterol.
Thursday, 6 December 2007
A positive way at looking at something that could depress you!
I went to my kickboxing class last night. The class itself was good and I'm going to try it again next week. The only bummer was when we were working on our ABs at the end of class she had us working on a ball and had us stretch out our back. I pulled a muscle. Because of the muscle pull I was not able to go to my regularly scheduled spinning class this morning and weight training.
I'm so bummed that it has affected me this way, but I am having a great day with my eating and getting stuff done around the house, so it hasn't turned out so bad afterall. And I will get my workout in when we go glow in the dark miniature golfing later. We will be doing that with the kids and out to eat and turning in early for the night, so we are not asleep at church tomorrow.
I'm so bummed that it has affected me this way, but I am having a great day with my eating and getting stuff done around the house, so it hasn't turned out so bad afterall. And I will get my workout in when we go glow in the dark miniature golfing later. We will be doing that with the kids and out to eat and turning in early for the night, so we are not asleep at church tomorrow.
Views on how to Belly Dance (a fun way of increasing your activity!)
Belly dance is simple when you learn about the parts of the body and how they are connected through your centre. I always start teaching beginners to belly dance through connecting to their feet. Dance is using the body like an instrument to feel and express music. In order to feed the rhythm of music up to your belly, you need to feel the music coming up from the earth through your feet.
So how do you move your hips from your feet?Try this really simple exercise:
Both feet facing forward about a inch to two inches apart (no duck feet please)Place your fingers tips gently on your front hip bones.Keeping the heels on the ground, bend the knees softly and notice how the hip bones move ever so subtly. Take care to not lock the knees.Keep the knees soft and juicy like squeezing a sponge.Softly bend the knees and start to feel the buttocks fall to the earth as if you’re going to sit on a stool.
As you softly bend the knees, notice the sister fold in the ankles and the fold of the groin. The three folds - ankle, knees, groin - are connected like sister joints all springing in synchronicity together. Let them open a little and close gently and notice your tailbone dropping straight down into the earth (no duck tails please).
Let go of opening and closing the joints.
Keep your knees soft, keep the fold in your groin and ankles and notice your tail pointing down into the earth.
Now – You’re ready to start feeling the rhythm through your feet (while keeping the leg joints soft)
Lifting one heel at a time, start to feel the earth with each heel. As the heel hits the ground feel the reverb into your buttock. And repeat! Using music with a beat!
Pretty soon you’ll find how hitting the earth with your heel reverbs all the way up your leg to your butt – but the key is to always keep the knees soft and juicy to let the beat travel to the butt. Imagine the feet are like a drummer’s hands communicating the rhythm to your body.
Enjoy your feet, feel the rhythm and send the beat from feet to butt.
So how do you move your hips from your feet?Try this really simple exercise:
Both feet facing forward about a inch to two inches apart (no duck feet please)Place your fingers tips gently on your front hip bones.Keeping the heels on the ground, bend the knees softly and notice how the hip bones move ever so subtly. Take care to not lock the knees.Keep the knees soft and juicy like squeezing a sponge.Softly bend the knees and start to feel the buttocks fall to the earth as if you’re going to sit on a stool.
As you softly bend the knees, notice the sister fold in the ankles and the fold of the groin. The three folds - ankle, knees, groin - are connected like sister joints all springing in synchronicity together. Let them open a little and close gently and notice your tailbone dropping straight down into the earth (no duck tails please).
Let go of opening and closing the joints.
Keep your knees soft, keep the fold in your groin and ankles and notice your tail pointing down into the earth.
Now – You’re ready to start feeling the rhythm through your feet (while keeping the leg joints soft)
Lifting one heel at a time, start to feel the earth with each heel. As the heel hits the ground feel the reverb into your buttock. And repeat! Using music with a beat!
Pretty soon you’ll find how hitting the earth with your heel reverbs all the way up your leg to your butt – but the key is to always keep the knees soft and juicy to let the beat travel to the butt. Imagine the feet are like a drummer’s hands communicating the rhythm to your body.
Enjoy your feet, feel the rhythm and send the beat from feet to butt.
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