• Eating smart for cancer prevention
• Staying lean for cancer prevention
• Homemade for health
• More food fewer calories

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Do you know your average daily fibre intake? If you do not know, keep a 3-day record of daily fibre intake. How do you fare against the recommended guidelines?  The recommended fibre intake for adults 50 years and younger is 25 grams per day for women and 38 grams for men. (As a result of decreased food consumption in people over 50 years of age, an intake of 21 and 30 grams of fibre per day, respectively, is recommended).  If your intake is low, how can you change your diet to increase your daily fibre intake?

• Eat more vegetables, either raw or steamed
• Eat salads daily that include a wide variety of vegetables
• Eat more fruit, including the skin
• Choose whole-wheat and whole-grain products
• Choose breakfast cereals with more than 3 grams of fibre per serving
• Sprinkle a teaspoon or two of unprocessed bran or 100 percent bran cereal on your favorite breakfast cereal
•  Add high-fibre cereals to casseroles and desserts
•  Add beans to soups, salads, and stews
•  Add vegetables to sandwiches: sprouts, green and red pepper strips, diced carrots, sliced cucumbers, red cabbage, onions
•  Add vegetables to spaghetti: broccoli, cauliflower, sliced carrots, mushrooms
•  Experiment with unfamiliar fruits and vegetables — collards, kale, asparagus, papaya, mango, kiwi, starfruit
•  Blend fruit juice with small pieces of fruit and crushed ice
•  When increasing fibre in your diet, drink plenty of fluids

Research indicates that adhering to the following 12 lifestyle habits will significantly improve health and extend life.

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Look at the list below and indicate which habits are already a part of your lifestyle. What changes could you make to incorporate some additional healthy habits into your daily life?

1. Participate in a lifetime physical activity program.  

Exercise regularly at least 3 times per week and try to accumulate a minimum of 60 minutes of moderate intensity physical activity each day of your life. The 60 minutes should include 20 to 30 minutes of aerobic exercise at least 3 times per week, along with strengthening and stretching exercises 2 to 3 times per week.

I Plan to!   I already do!

2. Do not smoke cigarettes. Cigarette smoking is the largest preventable cause of illness and premature death in the United States. If we include all related deaths, smoking is responsible for more than 440,000 unnecessary deaths each year.

I Plan to!   I already do!

3. Eat right. Eat a good breakfast and two additional well-balanced meals every day.  Avoid eating too many calories, processed foods, and foods with a lot of sugar, fat, and salt. Increase your daily consumption of fruits, vegetables and whole-grain products.

I Plan to!   I already do!

4. Avoid snacking. Some researchers recommend refraining from frequent between-meal snacks. Every time a person eats, insulin is released to remove sugar from the blood. Such frequent spikes in insulin may contribute to the development of heart disease. Less frequent increases of insulin are more conducive to good health.

I Plan to!   I already do!

5. Maintain recommended body weight through adequate nutrition and exercise. This is important in preventing chronic diseases and in developing a higher level of fitness.

I Plan to!   I already do!

6. Get enough rest. Sleep 7 to 8 hours each night.

I Plan to!   I already do!

7. Lower your stress levels. Reduce your  vulnerability to stress and practice stress management techniques as needed.

I Plan to!   I already do!

8. Be wary of alcohol. Drink alcohol moderately or not at all. Alcohol abuse leads to mental, emotional, physical, and social problems.

I Plan to!   I already do!

9. Surround yourself with healthy friendships. Unhealthy friendships contribute to destructive behaviors and low self-esteem.  Associating with people who strive to maintain good fitness and health reinforces a positive outlook in life and encourages positive behaviors.  Constructive social interactions enhance well-being.  Researchers have also found that mortality rates are much higher among people who are socially isolated.  People who aren’t socially integrated are more likely to “give up when seriously ill”—which accelerates dying.

I Plan to!   I already do!

10. Be informed about the environment. Seek clean air, clean water, and a clean environment.  Be aware of pollutants and occupational hazards such as asbestos fibers, nickel dust, chromate, uranium dust and so on. Take precautions when using pesticides and insecticides.

I Plan to!   I already do!

11. Increase education. Data indicate that people who are more educated live longer.  The theory is that as education increases, so do the number of connections between nerve cells. The increased number of connections in turn helps the individual make better survival (healthy lifestyle) choices.

I Plan to!   I already do!

12. Take personal safety measures. Although not all accidents are preventable, many are. Taking simple precautionary measures — such as using seat belts and keeping electrical appliances away from water — lessens the risk for avoidable accidents.

I Plan to!   I already do!

There are many reasons why exercise is good for you!  Not only does exercise improve your personal appearance but it also makes you feel good about yourself!  Although many benefits accrue from participating in a regular fitness and wellness program and active people generally live longer there is one even more important reason why you should exercise.  Probably the greatest benefit of all is that physically fit individuals enjoy a better quality of life.   Wouldn’t you like to be one of those people who live life to its fullest, with fewer health problems than inactive individuals (who also may indulge in other negative lifestyle behaviors).

The following list is a summary of some of the benefits you can gain from participating in a fitness and wellness program.  Grab your sneakers and let’s start today!  The time is now …

Improves and strengthens the cardiorespiratory system.

Maintains better muscle tone, muscular strength, and endurance.

Improves muscular flexibility.

Enhances athletic performance.

Helps maintain recommended body weight.

Helps preserve lean body tissue.

Increases resting metabolic rate.

Improves the body’s ability to use fat during physical activity.

Improves posture and physical appearance.

Improves functioning of the immune system.

Lowers the risk for chronic diseases and illness (such as cardiovascular diseases and cancer).

Decreases the mortality rate from chronic diseases.

Thins the blood so it doesn’t clot as readily (thereby decreasing the risk for coronary heart disease and strokes).

Helps the body manage cholesterol levels more effectively.

Prevents or delays the development of high blood pressure and lowers blood pressure in people with hypertension.

Helps prevent and control diabetes.

Helps achieve peak bone mass in young adults and maintain bone mass later in life, thereby decreasing the risk for osteoporosis.

Helps people sleep better.

Helps prevent chronic back pain.

Relieves tension and helps in coping with life stresses.

Raises levels of energy and job productivity.

Extends longevity and slows down the aging process.

Promotes psychological well-being, better morale, self image, and self-esteem.

Reduces feelings of depression and anxiety.

Encourages positive lifestyle changes (improving nutrition, quitting smoking, controlling alcohol and drug use).

Speeds recovery time following physical exertion.

Speeds recovery following injury or disease.

Regulates and improves overall body functions.

Improves physical stamina and counteracts chronic fatigue.

Helps to maintain independent living, especially in older adults.

Enhances quality of life; people feel better and live a healthier and happier life.

 

There is strong evidence that physical activity:

Lowers the risk of

• early death
• heart disease
• stroke
• type 2 diabetes
• high blood pressure
• adverse blood lipid profi le
• metabolic syndrome
• colon and breast cancers

Helps

• prevent weight gain
• with weight loss when combined with diet
• improve cardiorespiratory and muscular fitness
• prevent falls
• reduce depression
• improve cognitive function in older adults

There is moderate to strong evidence that physical activity:

• Improves functional health in older adults
• Reduces abdominal obesity
• Helps maintain weight after weight loss
• Lowers the risk of hip fracture
• Increases bone density
• Improves sleep quality
• Lowers the risk of lung and endometrial cancers

Source:U.S. Department of Health and Human Services, 2008

Physical Activity Guidelines for Americans. www.health.gov./paguidelines.

October 15, 2008.

Initially, I must admit I was a little skeptical regarding the TRX  – not least of all because of the hefty price tag. Even though the concept of suspension training intrigued me, I thought almost $200 dollars for “a set of straps” was a bit pricey. I originally planned on going to the hardware store and making something similar for what I thought would be a fraction of the price.

That said, good sense won out and I actually decided to bite the bullet and buy the TRX ProPack kit + Door Anchor.

The straps are extremely well engineered with multiple adjustment options including several intermediate loops in the suspension anchor strap and adjustable buckles near the foot straps. This adjustability along with the simple cleverness of the single anchor point design creates an extremely versatile piece of equipment.

Consequently, the TRX Suspension Trainer is highly adaptable utilizing vector resistance training and your own body weight. Simply put, to adjust the difficulty of an exercise, simply adjust the position of your feet thus adjusting your body angle and the amount of resistance.

Furthermore, the TRX Suspension Trainer forces you to constantly engage your core section because you are always stabilizing and supporting your body weight. The movements incorporate a combination of muscle groups as opposed to isolating only one muscle or muscle group like when using free weights and strength training machines.

This exercise system is very effective for strength, core and metabolic development all of which weren’t prominent in my previous training. And, because there are so many exercises and routines that you can perform, the TRX routines are never boring. YouTube is a great resource for TRX workouts and exercise techniques, it is well worth a look before you make your investment.

I have to say I was pleasantly surprised by the TRX Suspension Trainer.  Yes, the mesh carrying bag could be larger to make it easier to stuff the straps into and the foot straps could be a bit bigger to accommodate a larger size running shoe, but these points are minor and easily dealt with.

As I’ve mentioned previously, what might put most people off buying the TRX Suspension Trainer is the price tag. Honestly though, after having owned one for almost a year and a half now and seeing the quality and usefulness of the product, it was and is a fantastic investment.

TRX Suspension Trainer Review Summary:

The TRX suspension trainer is a versatile and convenient exercise system for quick effective workouts for strength training, core stability, flexibility, and metabolic training. The TRX travels well so you can exercise anywhere: on trips, to the local park, at home, or to your favorite gym.

The TRX can be used as a all inclusive home gym or a valuable addition to an existing exercise regiment. This simple yet incredibly versatile exercise system keeps exercising fresh and fun! When it’s fresh and fun, you’re more likely to use it.

Thank you for taking the time to read this TRX Suspension Trainer Review. I hope you found the information useful. Good Luck with your training…

If you’re interested in purchasing the TRX or want to see more TRX Suspension Trainer photos, videos and prices, click on the banner below to visit the official TRX website.

When you try to lose fat by dieting without exercising, you’ll lose more muscle than fat. Your goal must be twofold: shed fat and develop additional lean muscle. Exercise, specifically strength training, can help you do both in a number of ways.

Strength training helps add muscle. The more muscle you have, the faster your metabolism. A faster metabolism translates into greater fat burning. One pound of muscle helps your body burn 18,000–25,000 calories in a year.

Losing one pound of muscle does the opposite. Most people who take up strength training for the first time love the results. It has the potential to change the shape of your body tremendously.

Unless you strength train, you will lose about half a pound of muscle a year after the age of 20. You will replace that with a pound of fat per year. So, by the time you’re 40, you’ve lost 20 pounds of lean metabolic muscle and gained 40 pounds of stored fat. On the scale, you’re 20 pounds heavier, but your body composition has changed dramatically in unfavorable proportions.

A pound of muscle takes 35-50 calories a day to “feed.” A pound of fat takes only 2 calories a day to feed. If you gain 5 pounds of muscle, you can expect to burn an additional 250 calories a day. That translates into 25 pounds lost at the end of the year — without cutting out a single calorie.

So, what can you expect? In 7–24 weeks of strength training, 2–3 times weekly, you can expect to increase your lean body mass (muscle) approximately 5 percent.

To get the greatest return for your strength training efforts, you must challenge your muscles. You can do that by lifting more weight or doing more repetitions (adding another set or slowing down the range of motion, among other techniques). It’s important to keep a workout log of your weights and reps, so you can be sure to do a little more — or something differently than you did last time.

The last thing you should do is go through the same motions with the same exercises and resistance, workout after workout. You will never progress.

You should optimally strength train three times a week with a day of rest in between. Two days is good for beginners or for maintenance, but three will help you progress and keep your metabolism fueled.

In addition to helping to add lean metabolically active muscle, the actual strength training session burns fat during and following the exercise session. This is known as afterburn. Some studies have shown that strength training produces a greater caloric afterburn than cardio. In one study, 40 minutes of strength training produced a 36 percent higher increase in metabolism than the equivalent of cycling.

Remember that we need some fat on our body to function properly. Stored fat is the largest reservoir of fuel that we have. The average person has 100,000 calories worth of fat stored on their body — roughly enough to run for 200 hours.

If you’re looking to burn excess fat, strength training is a large piece of the fat-burning puzzle. When combined with a wholesome and nutritious diet in the proper caloric amounts along with regular and intense cardiovascular exercise, you can truly maximize your fat burning efforts.

Don’t worry if weight loss is happening slower than you would like. As you develop lean muscle tissue and lose body fat, you’ll lose inches along with pounds. You will be adding lean muscular weight and will appear trimmer, firmer and more defined in the mirror – exactly the way you’d want to look on the beach.

A properly fitted sports bra should offer both support and comfort allowing you to enjoy your favourite activity.

Here are some pointers to help you purchase the right sports bra for you:

• Choose the right impact level for the activity you will be participating in.
• A properly fitted sports bra should be supportive but feel comfortable.
• When trying a sports bra on use the loosest hook. This will allow you to tighten it as the elastic gives over time.
• A good well fitted sports bra should be comfortable around the neck, back and shoulders.
• A sports bra should fit snug to your body. If you can pull it away from your body with very little effort it is too large or has lost it’s elasticity and support. Either way it needs hanging.
• The shoulder straps on a sports bra should not dig into your shoulders.
• On a well fitted sports bra the front should be at the same level as the back.

Sports Bra Impact Level

Sports bras are designed to support breasts for three impact levels:

• Low impact level
• Medium impact level
• High impact level

Your sports bra requirement will be determined by the sport you are taking part in and also by the size of your breasts.

The higher the potential impact the more support you will require from your sports bra. For example, you will require more support for activities such as horse riding and netball than you would for walking or yoga.

A woman with larger breasts will need more support from a sports bra than a woman with smaller breast who is doing the same activity. This is because larger breasts are more prone to vertical and lateral movement.

Sports Bras Impact Level Guide:

Low impact sports bras – can be used for walking, hiking, yoga, pilates.

Medium impact sports bras – good for low impact dancing, skiing and spinning classes.

High impact sports bras – useful for horse riding, volley ball, netball, hockey and hockey.

Extreme impact sports bras – as the name suggests these are for extremely high impact activities such as aerobics and martial arts.

Choosing the Right Sports Bra

Find the perfect sports bra for YOU with the MovingComfort.com Fitting Room

Although regular exercise is good for body and soul, diving head first into an advanced exercise program is not encouraged. It can even be dangerous if you don’t avoid some Common Workout Mistakes.

If you’re a beginner, your body isn’t prepared for the types of strains exercise can place on it. As a result, engaging in an exercise program with little foresight and planning can lead to burnout, frustration and injury.

If you want to maximise your workout, it’s going to take a combination of motivation and the correct information. So let’s review the 10 most Common Workout Mistakes that can be easily avoided.

1. Skipping the warm-up. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout.

2. Skipping the cool-down. Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.

3. Not stretching. Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a cool-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.

4. Lifting too much too fast. Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 10–15 repetitions. If you can’t do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.

5. Using too light a resistance. If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance.

6. Being a Weekend Warrior. The Common Workout Mistakes of the person who tries to fit a week’s worth of exercise into a Saturday afternoon! For weight loss, it’s more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes. For others, the expectation that a workout must be intense to be effective can lead to burnout or injury while others abandon their training altogether.

7. Waiting until you are thirsty to drink. Only camels can go without water! For the rest of us it’s a necessity! Don’t wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.

8. Using bad form. It’s much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.

9. Resting too much. While it’s true you don’t want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30 seconds between toning exercises — which is usually just enough time to move to the next station and set up. You should exercise intensely enough to work up a light sweat, get your heart beating and feel a sense of satisfaction for having completed your workout.

10. More is better. It’s not necessary to spend over an hour doing cardiovascular exercise. Studies show that the risk of injury outweighs the benefits after 60 minutes. Sessions of around 45 minutes most days of the week are recommended for weight loss.

Remember, exercise is only one link to a complete program of well-being. Mental, spiritual and psychological “workouts” are just as important. Your body will repay you! The only thing left is to just do it… safely.

Vicki King has transformed thousands of bodies just like yours.   For more information go to www.bully-me.com or e-mail trainer@bully-me.com