FEBRUARY FITNESS NEWS

 What’s that? Speak up! Obesity makes you what?

In addition to the numerous other health problems associated with obesity, it seems that hearing may also suffer when the waistline expands.

Data collected over a 20-year period from 68,000 female participants in the Harvard Nurses' Health Study showed that one in six of the women suffered hearing loss during that timeframe.

A higher degree of hearing problems was reported by those with higher BMI (Body Mass Index) than in women in the lower weight range.

Obese women (BMIs between 30 and 39) were 17 to 22 per cent more likely to have experienced hearing loss than those with BMIs less than 25. Extremely obese individuals (BMI over 40) were found to be 25 per cent more likely to suffer hearing loss than ‘normal-weight’ women.

A similar correlation was also found between larger waist circumference and hearing loss. The findings still held after researchers took into account other factors known to affect hearing such as smoking, medication and diet.

The researchers found that exercise appeared to lower the risk of hearing loss, with women who walked for four or more hours each week exhibiting a 15 per cent lower risk for hearing loss than those study participants who walked for less than an hour a week.

Although no cause and effect was found between obesity and hearing loss, the researchers did voice their theories.

‘The ear is highly metabolically active, so that means it's really dependent on having adequate blood supply. Obesity and factors that obesity brings on may compromise blood flow to the cochlea (the hearing chamber of the inner ear)’ said study author Dr Sharon Curhan.

Commenting on the findings, Dr Michael Weitzman, a professor of environmental medicine and paediatrics at New York University who previously reported a link between obese teenagers and hearing loss, said ‘This is intriguing to me, and it is worrisome. [The new study] supports what we found. I think there's a reason to begin to think that this is a problem that's associated with obesity. You might want obese kids or adults who have ... academic problems to have their hearing checked.’

Source: American Journal of Medicine

 "Image courtesy of  FreeDigitalPhotos.net"

This year I want to be injury free

Something as simple as the way you stand can make you more prone to injury – yet many of us pay little attention to our feet, the masterpieces that enable us to get up and move. With more than 200,000 nerve endings and more than 25 per cent of your body’s bones, it’s a very complex system, with 70 per cent of the information your brain receives being sent via your feet.

Movement is a skill, and the foundation of skilled movement is proprioceptive feedback. Information from your skin, muscles and joints (mainly in your feet) is fed back to the brain to allow your body to adapt to the biomechanical loads and environmental cues experienced while moving.

By learning to walk (or stand for that matter) before you run, you can help to enable your body and brain to fulfill their evolutionary role: to walk and run efficiently, on demand and without injury throughout your lifetime. Sounds simple right? So why are up to 80 per cent of us injuring ourselves every year? The short answer is that we’ve forgotten how to run.

Australian Fitness Network footwear partners VIVOBAREFOOT offer specialised one-day technique courses through their barefoot technique certified coaches. Regarded as some of the world’s top coaches and leading medical professionals in their own right, Mark Green (The Body Mechanic) and Pete Garbutt (Enhance Running) offer one-on-one and group training clinics, respectively. In just one session you will undergo gait assessment and technique training that will give you the tools to help reduce injury and improve efficiency by re-training your body into a natural movement. Register your interest now at www.vivobarefoot.com.au

And remember that as a Network Member you receive 30 per cent off the entire range of VIVOBAREFOOT shoes by entering promo code OZFITNET at the checkout when purchasing at www.soledshoes.com.au.

Source: VIVOBAREFOOT

"Image courtesy of  FreeDigitalPhotos.net"

Free pelvic floor exercise App released

The Continence Foundation of Australia has released a new, free, safe-exercise app which aims to both prevent incontinence and enable people already experiencing problems to continue to exercise without further straining their pelvic floor or suffering embarrassing accidents.

The Pelvic Floor First app has three customised workouts to cater for people with a range of fitness levels and pelvic floor strength. The wide range of exercises have been designed by physiotherapist and fitness instructor Lisa Westlake to ensure people enjoy the benefits of a total-body workout without straining their pelvic floor.

Given the large numbers of people affected by incontinence and the close association between inappropriate exercise and incontinence, fitness professionals play a vital role in maintaining and improving clients’ pelvic floor function. Unfortunately, most people are too embarrassed to discuss bladder or bowel control problems with health and fitness professionals, so the app is a great way for instructors to raise the issue with individual clients or in group activities to ensure they are pelvic floor aware.

Features of the app include:

• Pelvic floor anatomy

• Where to get help with pelvic floor issues

• Instructional videos and audio for all workouts

• Detailed pictures and instructions for each exercise

• Pelvic floor muscle exercise guide

• Ability to save favourite exercises for personalised workouts

• Ability to exercise to your favourite songs

• Links to useful websites to learn more about your pelvic floor.

The Pelvic Floor First app is completely free, without the need for in-app purchases to access different levels.

The app, based on the Continence Foundation of Australia’s Pelvic Floor First website www.pelvicfloorfirst.org.au is suitable for smart phones and tablets and can be freely downloaded from iTunes and Google Play – so download it today and encourage your clients to do the same!

Source: Continence Foundation Australia

 "Image courtesy of  FreeDigitalPhotos.net"

Do friends influence your food choices?

A recent study review from the UK has highlighted the influence that peers can potentially exert on each other with regards both the type and quantity of food they choose to eat.

Lead investigator Eric Robinson from the University of Liverpool, said: ‘The evidence reviewed here is consistent with the idea that eating behaviours can be transmitted socially. Taking these points into consideration, the findings of the present review may have implications for the development of more effective public-health campaigns to promote healthy eating’.

Analysing findings from 15 studies, Robinson and his team found that people who believed that others were making either high or low-calorie food choices were considerably more likely to make the same choice. Similarly, those who believed that others were eating larger amounts of food were found to be more likely to follow suit and load up their plate.

Robinson said: ‘It appears that in some contexts, conforming to informational eating norms may be a way of reinforcing identity to a social group.’

Interestingly, the influence was noticeable even when people were not aware of the association, and when they were eating alone.

‘Norms influence behaviour by altering the extent to which an individual perceives the behaviour in question to be beneficial to them. Human behaviour can be guided by a perceived group norm, even when people have little or no motivation to please other people’ said Robinson.

Source: Journal of the Academy of Nutrition and Dietetics

 "Image courtesy of  FreeDigitalPhotos.net"

Nutrition Tip from The Healthy Chef

CHIA SEEDS

Chia seeds are a delicious source of omega 3 EFA’s (essential fatty acids) which are essential for good health. Benefits of omega 3 include helping to lower cholesterol levels, reduce high blood pressure, improve symptoms of arthritis and improve mental health (as the brain is 60 per cent fat and needs omega 3 to function properly). Chia works by slowing down the digestion and absorption of carbohydrates in the system, enabling you to stay satisfied for longer, without peaks in blood sugar. To incorporate chia seeds into your diet, mix one part chia seeds with nine parts water and leave it for about fifteen minutes to make a mixture with a gel-like consistency. Add ¼ cup of this chia gel, or 1 tablespoon of whole chia seeds, to any green juice or power smoothie, such as the one below.

SUMMER CHERRY SMOOTHIE

Serves 1

Time it takes: 5 minutes

Ingredients

1 cup (150g) pitted cherries, frozen

¼ cup (30g) frozen raspberries

1½ cups (375ml) coconut water (or your choice of almond milk, cashew milk, macadamia milk, walnut milk, pumpkin seed milk, natural yoghurt or kefir)

2 tablespoons (28g) Healthy Chef Pure Native WPI or Organic Pea Protein

1 tablespoon goji berries

1 tablespoon chia seeds

½ teaspoon pure vanilla extract or paste

Combine cherries, raspberries, coconut water, protein, goji berry, chia and vanilla into a high performance blender, e.g. Vitamix. Blend until smooth and creamy. Pour into a serving glass or jar and enjoy. Leftovers can be stored in glass jars in the fridge for an afternoon snack.

Nutrition per serve

Protein: 32g

Total fat: 2.9g

Saturated: 0.9g

Carbs: 24.3g

Fibre: 6.2g

Calories: 253

Kilojoules: 1060

Potassium: 1350

Notes:

Add 1 probiotic capsule for digestive support.

Add LSA or ground flaxseed in place of chia seed if preferred.

Add 1 tablespoon cacao powder for a magnesium boost.

To powercharge your omega 3 intake use walnut milk in place of coconut water.

For healthy recipes and nutrition tips from The Healthy Chef visit www.thehealthychef.com

(All Information Supplied By Member Gymbag at www.fitnessnetwork.com.au)

"Image courtesy of  FreeDigitalPhotos.net"

2014 New Year Fitness Resolutions

 Happy New Year from Regenerate Personal Training. 

Start Your New Year Fitness Resolutions Now.

2014 is the Year to get back on track and get it right. 

Block of 10 Personal Training session discounts available.

Contact me now at

mando@iprimus.com.au

Here are some great tips on how to keep yourself on track from Gratitude Twenty Four Seven

 

Do your New Year’s resolutions start out strong but eventually wither? Have you stopped making them because you don’t think you can keep them? Don’t give up! Important change takes the discipline of a daily practice and a clear intention. While it may not always feel easy, it’s totally worth the effort. You enhance your self-esteem every time you honour your commitments in word and deed. One of the most powerful things you can commit to doing for yourself this year is decide to give yourself what you truly want and then honour your word…

Quantum-leap upward.

Steve and Jarl

http://gratitudetwentyfourseven.com/2014/01/new-years-resolution/New Year’s Resolutions

2013 Regenerate Christmas Survival Tips

 

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Yes it’s that time again…how quickly 2013 has flown by. It’s been a big year for many of us and now it’s time to relax and spend a little R + R with friends and family.

While we all want to indulge a little over this time it’s important to acknowledge that Christmas Festivities need to be kept in perspective in order to not “undo” all the good of the year’s workouts.

Here a few very important, simple rules you may wish to try to help survive the festive season:

• Keep the real indulgent days to a minimum; say Christmas Day, Boxing Day and New Year's Day. A two to four week feeding frenzy can take its toll on the waistline.
• Don't try to lose weight over Christmas. Parties and celebrations can make slimming near impossible; so don't set yourself up for failure. Instead, keep your weight stable and get back into healthy eating after New Year.
• While Christmas is a lot of fun it can also be a very stressful time of year for us. Take time out each day to spend some quiet time on your own. That doesn’t mean you have to sit under a tree and meditate, just take 10 min to read a book, stop sit and listen to your favourite song, take a relaxing bath. This small amount of time alone will leave you relaxed and ready for the rest of the day’s activities.
•  If you overdo it these holidays, set a firm New Year date to get back on track. By setting this date you can forget about your indulgences and focus on becoming slim, fit and fabulous in 2014.

Personal Training Xmas / New Year times

Just a short note to wish you and your family the very best for the festive season. A big THANK YOU  to all my clients for your continued support and custom this year. It’s been great to continue to train the regulars, see your progress and grow the business with new clients. Congratulations on the improvements you have all made towards better health and well-being. Regenerate will be taking a short break from Dec 21st to Jan 12th. Hope to see you back fit and ready to go in 2014.

Kind Regards

Marg Anderson

BODY BALANCE 63 LAUNCH

Your Pre Christmas Chill factor starts right here. 

Body Balance 63 is an oasis for the mind and body. 

The silence and slowness of this release is beautiful.

This release has been marked as 

"THE CLASS OF THE MONTH"

 with a Christmas theme, door prizes + special treats!

Catch a sneak peek of the release here

http://youtu.be/jr2TOqhHVXk

Join me  Saturday Dec 14th 10.40am 

at the Warehouse Fitness Centre  

Hampton Road South Fremantle. 

You will love how this class makes your body feel.

ON THE BALL™ TRAINING COURSE

 Get Ready For Improved Strength, Flexibility, Balance and Posture

PRESENTED BY 
MARG ANDERSON

Accredited Fitball Instructor (12yrs),

Registered Fitness Professional Level 3 Fitness Australia

Cert III Gym, Group Exercise

Cert IV Personal Trainer

Cert IV Trainer and Assessor

WA Fitness Professional of the Year 2005

Australian Fitness Professional of the Year 2006

SUNDAY NOVEMBER 17th 2013
 12.30pm – 5.30pm
WAREHOUSE FITNESS CENTRE
Hampton Rd South Fremantle

Cost = $240.00 ball included or $190.00 bring own ball

Course inclusive of comprehensive notes,top quality ball, unlimited ideas and training applications.

Note Pre requisites for participation are

Cert III Fitness, Group Exercise , or Cert IV Fitness 

FITNESS AUSTRALIA approved program (5CEC’s)

NUMBERS LIMITED BOOK NOW!

Contact Marg Anderson mando@iprimus.com.au for registration application details

BODY BALANCE 62 LAUNCH

 

This release is smooth and flowing, very light and fun so that the time

 literally flies by. 

BODY BALANCE 62 is a beautiful blend of stillness quietness, 

strength, flow + fun with some subtle challenges...can't wait to teach it. 

Join us at the Warehouse Fitness Centre Hampton Rd South Fremantle

Wednesday Sept 25th 7.30pm for the launch class.

AUGUST FITNESS NEWS

 Total exercise time more important than frequency

 "Image courtesy of (photstock) / FreeDigitalPhotos.net"

A little exercise each day is better than a couple of big sessions a week, right? 

Not according to recent Canadian research which found that as long as you are putting in the time, results are not greatly affected by the way in which that time is distributed.

For the study, a team from Queen's University in Kingston, Ontario studied 2,300 Canadian adults to monitor whether the frequency with which they exercised had any effect on their diabetes, heart disease and stroke risk. For the purposes of the study the participants were classified as either frequently active (five to seven days weekly) or infrequently active (one to four days weekly).

Study subjects who performed 150 minutes of exercise a week, but over fewer sessions, were not less healthy than subjects who worked out on most days of the week.

Study author Dr Ian Janssen said ‘The findings indicate that it does not matter how adults choose to accumulate their 150 weekly minutes of physical activity. For instance, someone who did not perform any physical activity on Monday to Friday but was active for 150 minutes over the weekend would obtain the same health benefits from their activity as someone who accumulated 150 minutes of activity over the week by doing 20 to 25 minutes of activity on a daily basis.’

He concluded ‘The important message is that adults should aim to accumulate at least 150 minutes of weekly physical activity in whatever pattern that works for their schedule.’

Source: Applied Physiology, Nutrition and Metabolism.

 

‘Fat shaming’ weight loss techniques create obesity

 "Image courtesy of  Michelle Meiklejohn/ FreeDigitalPhotos.net"

Constant criticism and ridicule of overweight people does little to motivate them to slim down, and has now been proven to potentially cause greater weight gain.

A recent report titled Perceived Weight Discrimination and Obesity published in PLOS One found that those who suffered discrimination as a result of their weight were likely to either become or remain obese.

‘Weight discrimination, in addition to being hurtful and demeaning, has real consequences for the individual’s physical health’ said study author Angelina Sutin, a psychologist and assistant professor at the Florida State University College of Medicine.

Endorsing the findings of the study, Sydney-based weight loss motivation specialist Kylie Ryan said ‘There’s a very unhealthy attitude that being overweight is shameful, and that it’s perfectly acceptable to judge people based on their body size. What this does is intensify the problem rather than solve it. Repeated criticism of overweight people builds self-loathing which results in further weight gain from over-eating.’

Ryan believes that weight-loss reality television shows have normalised a harsh approach to obese people trying to lose weight; ‘Viewers of these shows get the voyeuristic joy of watching the contestants get tortured and change their body shape, but it only works to reinforce the belief that ‘I’m a loser because I’m fat’ and ‘I’ll only be successful and loveable when I’m slim and good looking. Many of the very people who are supposed to help those struggling with weight issues have no idea that their contempt is a big part of the problem. This contempt from others echoes the sense of self-contempt, self-loathing and shame that many people who struggle with their weight feel on a daily basis.’

According to Rebecca Puhl, deputy director of the Rudd Center for Food Policy and Obesity at Yale University, stigma and discrimination of overweight people can be chronic stressors. ‘And we know that eating is a common reaction to stress and anxiety – that people often engage in more food consumption or more binge eating in response to stressors, so there is a logical connection here in terms of some of the maladaptive coping strategies to try to deal with the stress of being stigmatised.’

Kylie Ryan believes that unless we remove the social stigmatising of overweight people Australia is facing a bleak future; ‘At the moment we’re on track for 80 per cent of Australians to be overweight or obese by 2025. Imagine the knock-on effect of the majority of our population feeling shameful about their bodies and making decisions based on their own inner turmoil? It’s got to change.’

Source: My Mind Coach
 

The barefoot way challenges running shoe beliefs

 "Image courtesy of  mapichai / FreeDigitalPhotos.net"  
Up to 80 per cent of runners are injured every year, and according to research the majority of these injuries can be traced back to impractical footwear causing unnatural change in running form. Let’s look at some commonly held beliefs regarding running shoe requirements:

Belief 1: A shoe should provide shock absorption

Truth: The foot and body’s muscles, tendons and fascia provide all the shock absorption and elastic recoil your body needs for injury-free movement.

Belief 2: A shoe should give you motion control

Truth: The foot’s big toe and ball are the body’s natural anchor point and are crucial to maintaining stability and balance.

Belief 3: Our shoes should stop us from feeling our environment

Truth: Sensory feedback from the foot provides your brain with 70 per cent of the information it needs to move in a natural and healthy way. It’s called proprioception and is the key to better posture and skillful movement.

The bare dynamics fit, hex-a-flex sole and ultra-thin and durable patented ‘proprioprotection’ sole featured in VIVOBAREFOOT’s range of barefoot running shoes enable the foot to behave more naturally and respond appropriately to its environment, literally putting a spring in your step, making you more sure-footed and providing maximum sensory feedback with grip and protection.

Network members receive an exclusive 30% discount on VIVOBAREFOOT shoes by using the code OZFITNET at www.soledshoes.com.au

Source: VIVOBAREFOOT

 

Prisoners reap mental rewards of yoga

 "Image courtesy of  tiverylucky / FreeDigitalPhotos.net" 
 Research from the UK has found that yoga can serve to improve mental health and mood in prisoners.

After prisoners underwent a ten-week yoga course, a team from Oxford University found that they reported reduced stress levels and improved mood and exhibited better behaviour control than fellow inmates who did not undergo the yoga course.

Study leaders Dr Amy Bilderbeck and Dr Miguel Farias, from the Departments of Experimental Psychology and Psychiatry at Oxford University, said; 'We found that the group that did the yoga course showed an improvement in positive mood, a decrease in stress and greater accuracy in a computer test of impulsivity and attention. The suggestion is that yoga is helpful for these prisoners.'

Previous studies have found yoga to have these beneficial effects in other settings, but this was first trial to record the effects in the prison environment, which has much higher rates of mental health problems, aggression and personal distress.

Bilderbeck added: 'This was only a preliminary study, but nothing has been done like this before. Offering yoga sessions in prisons is cheap, much cheaper than other mental health interventions. If yoga has any effect on addressing mental health problems in prisons, it could save significant amounts of public money.'

Source: Journal of Psychiatric Research

Diet drinks may increase weight gain

A recent review of research has found that regular consumption of artificially sweetened drinks may have an opposite effect to the weight loss intended.

In her review, professor of psychology and neuroscience, Susan Swithers found that frequently consuming non-calorific sweeteners, such as aspartame, sucralose and saccharin, may negatively affect metabolism; ‘Frequent consumption of high-intensity sweeteners may have the counterintuitive effect of inducing metabolic derangements’ she said.

Swithers found that consumption may actually increase chances of excessive weight gain, metabolic syndrome, cardiovascular disease and type 2 diabetes.

‘When it comes to making policy decisions, it's more important than ever that the science is considered and that the public understands what the science says in order to help them make the best health decisions’ Swithers said.

Alluding to the big business of artificial sweeteners, Swithers said; ‘The concern that these non-caloric sweeteners might not be healthy is a message that many people do not want to hear, especially as the prevalence of artificial sweeteners increases’.

Source: Trends in Endocrinology & Metabolism
 

GINGER

 "Image courtesy of  africa/ FreeDigitalPhotos.net" 
Ginger is a purely delicious and versatile spice that I love adding to the recipes I create. It packs a whopping flavour punch, so a little goes a long way. Ginger is scientifcially shown to have potent antioxidant, anti-inflammatory and antimicrobial properties, and helps to boost immune function and combat cellular damage. This gut-friendly spice stimulates digestion, gut motility and bowel function, while helping to relieve bloating, cramping, wind and nausea – perfect for anyone with digestive issues. A recent study also found ginger to be as effective as pharmaceutical agents in relieving PMS pain in women.

I love using grated fresh ginger in raw juices, healing vegetable soups and thrown into a homemade Chai tea. Fresh grated ginger is also amazing in green salads scented with freshly chopped garden herbs, roasted pumpkin and lemon dressing.

For healthy recipes and nutrition tips from The Healthy Chef visit www.thehealthychef.com

(All Information Supplied By Member Gymbag at www.fitnessnetwork.com.au)