Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

  • Should You Be Exercising While Sick?

    Wednesday, July 22, 2015

    A general rule of thumb is: if the symptoms are above the neck, such as a blocked nose or sneezing, you should be fine to train. However if the symptoms are below the neck, such as nausea, fever or a chesty cough, you should take the time off to recover.

    Training with ‘above the neck symptoms’ (generally more of the cold-like symptoms) shouldn’t be anything too strenuous. Stick to more gentle activities such as walking, general flexibility and stretching, and yoga. Try to avoid strenuous activities, especially those out in the cold.

    Top tips for training while sick:

    DO – listen to your body. If you get halfway through your training session and you’re feeling worse, end it there and try again another day

    DO – keep up your fluid intake

    DO – wash your hands, especially if using/sharing equipment– when it comes to germs, sharing is not caring!

    DO – keep eating wholesome, nutritious foods. Lots of veggies for vitamins and minerals, and protein to help support your immune system

    DON’T – over exert yourself. If you exercise too strenuously, you can put too much pressure on your immune system therefore prolonging the illness

    Mel’s Remedies

    - A great natural remedy for a cold is a simple honey and lemon tea. Juice one lemon, add boiling water and a tablespoon of honey. Taken before bedtime, this can help reduce the severity of the cold and reduce coughing overnight.

    - Garlic can also be used as a remedy due to its antimicrobial, antiviral and antibiotic properties. If you’re brave enough, you can try simply eating a raw clove of garlic. You can also buy a garlic supplement to get the same benefits.

     

    Stay Healthy!

    Mel


  • Are you doing Dry July?

    Friday, June 27, 2014

    Join our 28-Day Challenge to make the most of this opportunity! It's the perfect time to drop unwanted belly fat and get back in shape!

    Using our diet and exercise program in combination with Dry July will help you accelerate your weight loss results and get you on track to the body of your dreams!

    For new members you get the following:

    • 28-Days of meal plans!
    • 28-Days of workouts for at home or the gym
    • 28-Days of unlimited boot camp access at any of our 5 locations
    • Online Nutrition Coaching with phone calls and 24/7 email support
    • Facebook Support Group.
    • Daily nutrition coaching and tracking with MyFitnessPal app.
    • Access to our Members Only Website full of tips, recipes, meal plans, training programs and exercises.

    All you need to do is, follow the meal plan, fill in MyFitnessPal each day, post your food diary in the private facebook group and come to the bootcamps 2 to 3 times a week.

    Normally $228 but Book NOW to get the whole programme for just $99. Save over 60%.

    http://www.28day.fatlossbootcampsydney.com/dryjuly28daychallenge

    Due to the comprehensive nature of the program spots are LIMITED to the first 12 people to join.

    For current clients we have a special offer. Add the 28-Day Challenge to you current bootcamp membership for just $28.

    You get all the elements of the program for just $28. 

    Book your spot now.

    http://www.28day.fatlossbootcampsydney.com/dryjuly28daychallenge

    Just want to know more?

    Register to book your spot and we'll give you a call to tell you more about it.

    Look forward to chatting to you 

    Dave


  • My top 6 stretches

    Friday, June 13, 2014

    We constantly see people with poor posture, niggling injuries and aches and pains that can normally be treated through stretching.

    Here are my top six easy to do at home top 6 stretches. Aim to hold each stretch for 20-30-60 seconds resting for 5 seconds and repeating 3 times each and 3 times a week or every second day.

    1) Elevated heels stretch

    With the balls of your feet elevated on a small step or wedge and you heels on the group, slowly slid your hands down your legs keeping your knees locked out and aiming to touch your toes. Targeting the calves, hamstring, gluts and lower back.

     

     

     

     

     

     

     

     

     

     

    2) Hip flexor stretch 

    At the bottom of a lung position push your hip and front knee forward keeping your chest up until you feel a stretch in the front of the hip of your back leg. Targeting the hip flexors (Iliacus, Psoas major) and quadriceps.

     

     

     

     

     

     

     

     

    Intensify this stretch by reaching back and pulling your back foot up of the ground balancing on your back knee, this gives a deeper stretch to the quadriceps. If you are unable to do this a standard standing quad stretch will do the trick.









    3) Lower back crossover stretch 

    This is a great one for people who have lower back issues. Start slow with this one and you may only feel a stretch in your gluts the first few times, as they are so tight.

    Lay flat on your back and slid your right foot up so it is inline with your left knee, take your right arm out to 90 degrees from your side and with your left arm pull your right knee over to the floor on the left side of your body keeping your right shoulder on the ground. Target muscles Erector spinae, Quadratus lumborum, Gluts.

     

     

     

     

     

     

     

    Change the angle of the knee from lower to higher to stretch different areas of the lower back and gluts.

     

    The next two stretches are great to relieve upper back pain and reduce the risk of shoulder injury when exercising by relieving rounded shoulders (common for people sitting at a desk all day).


    4) Pec stretch

    Hitting all the different angles of this stretch will give you the most benefit as some people will be tighter in different areas. 20 seconds on each stretch 3 times through. Target muscles Pectorals and Internal rotators of the rotator cuff.

     

     

     

     

     

     

     

     

     

     

     

    5) Upper trap stretch

    Start seated and with you right hand holding onto the bottom of your seat, then look down and slightly to the left, aim to point your chin to your arm pit, if you don’t feel a stretch take your left arm and light pull down on the top of your head until you feel the stretch. Target muscles Upper trapezius and Levator scapulae.

     

     

     

     

     

     

     

     

    6) Thoracic stretch

    This stretch can be done best with a foam roller or rolled up towel. Place the roller just bellow your shoulder blades, lift your hips up and lower your head to the ground, now slowly lower your hips to the ground and lay back. Don’t be concerned if you hear your back "crack",  try and relaxed here for 30 to 60 seconds.

     

     

     

     

     

     

     

    Running through these stretch after a long day at the office and also after a hard training session will reduce your risk of chronic injuries and help keep you moving freely.

     

    To healthy Living

    Daniel Christie


  • 10 external signs that show nutritional deficiencies on the inside

    Friday, May 30, 2014

    The idea of creating optimal health isn’t just as simple as eating foods from natural sources with minimal processing and finding the right balance of proteins, fats and carbohydrates. Our bodies need a wide array of nutrients like vitamins, minerals and antioxidants to carry out the thousands of chemical reactions and processes that are happen constantly within us to keep us healthy and functioning properly.

    When the body becomes deficient in one or many of these nutrients signs can come through in a physical presence either on the skin, nails, mouth or hair. By the time these physical conditions have appeared the body has been deficient for quiet some time.

    Here are the top 10 conditions I see most commonly and what you can do to treat them

    1. Tics of the eye lid - Brought on by stress - Stress depletes the body of Magnesium, B2, B6 and Zinc
    2. Acne - Brought on by poor diet and poor detoxification - Avoid sugars, processed foods, trans fats, excessive starchy carbohydrate consumption and look to alkaline the body - Supplements to help HCI, vitamins A, E, B2, B6, C, niacin (B3), biotin, zinc, EFA, lecithin, MSM (methylsulfonyl methane) , retinoic acid topically
    3. Brown skin spots - Poor detoxification through the liver - Paleo cleanse, GI revive shake, antioxidants and bio oil applied to skin
    4. Dry skin - EFA, pure water, pink sea salt, vitamin A & vitamin C
    5. Eczema and skin ulcers - Caused normally by food sensitivities or intolerance's - Food intolerance test, HCI, vitamin C, B2, B6, zinc, magnesium, EFA, allergy test - Paleo cleanse, GI revive shake.
    6. Fungal infections - Normally cause by a weakened immune system, liver - Food intolerance test, B vitamins, tea tree oil on infection - Paleo cleanse, GI revive shake
    7. Purplish / blue-black skin areas - Vitamin D, B3 and bioflavoniods
    8. Peeling nails - Poor absorption of nutrients from low stomach acidity - HCI, Vitamin A, C and calcium from green leafy vegetables
    9. Vertical ridges on nails - Low stomach acidity, poor absorption of nutrients, poor circulation - HCI, Vitamin A, Increase protein intake and calcium from leafy green vegetables
    10. White coated tongue - Poor gut health, overgrowth of bad gut and intestinal bacteria - Avoid sugars, sweet foods, processed foods, trans fats, starchy carbohydrates and look to alkaline the body - Paleo cleanse, GI revive shake, HCI

     

    EFA means essential fatty acids, mainly linoleic and linolenic acid; recommended sources are fish oils, ground-linseed, linseed oil and evening-primrose oil.

    There are some common nutrients that most people become deficient in magnesium, zinc, B complex, vitamin C and HCI. These need to be taken in higher dosages to resolve the problem but once controlled a quality multi vitamin with each meal is ideal. Paleo cleanse and GI revive are powders for a shake packed full of vitamins, minerals and antioxidants

    HCI is hydrochloric acid which is naturally produces by the stomach, but because of our stressful lives, poor food choices and medication usage our stomach are able to produce it properly 


    To Healthy Living

    Daniel Christie


  • Top 5 reason you should cycle your foods

    Friday, May 16, 2014

    Todays topic is something most people never think about, it also becomes one of the main causes of stubborn weight loss, gut issues, gas, bloating, lack of energy and can also lead to sickness, diseases and food sensitivities. We never had to think of it back say 100 years ago because we ate the foods that were in session and if they weren’t in session they were just not available to us. This was a natural way for our body to never adapt to a food and to get a wide array of nutrients. Now days people have a staple of 12-15 foods.

    Why is cycling the foods you eat so important?

    1) The more you eat a food the less you get out of it, just like a training program, you need to change the stimulus often to get the best out of your nutrition and training.  

    2) Eating the same foods day in day out causes your body to reduced the production of enzymes, these enzymes are what breaks down your food. This will slow your metabolism leading to stubborn weight loss weight gain and lack of energy because nutrients aren’t being absorbed.

    3) The longer a food sits in the stomach without being absorb the more likely it’s going to cause inflammation in the stomach, this can lead to leaky gut syndrome which can cause food sensitivities and autoimmune disease like type I diabetes, inflammatory bowel disease, psoriasis, eczema, rheumatoid arthritis and many more.

    4) Eating the same foods day in day out and not getting a wide variety of vegetables, protein sources and healthy fats can lead to depletion in many vitamins and mineral causing many adverse health effects like insomnia, adrenal fatigue, hypothyroidism and liver detoxification dysfunction.

    5) Rotating foods can help prevent food allergies and support ideal gut health and immune health. Rotating foods can also help you realise if you have a reaction to a food by noticing the different between how you feeling, sleep and focus at time when your take certain foods out or add them back in.

    What can we do about it? 

    1) Aim to increase the variety of vegetables you eat, going to the local farmers markets is a great way to get fresh in season foods. Their big selection will surprise you. 

    2) Change up the meats you eat as much as you can, chicken, lamb, pork, beef, turkey, fish and shell fish, there is a lot to choose from if you make the effort

    3) There are plenty of sources of healthy fats like avocado, extra virgin olive oil, coconut oil, organic grass fed butter and more, aim to have a different fat with each meal of the day.

    4) If we change up the foods we eat often we never encounter these issues.


    Eating healthy isn’t convenient but it’s convenience that has gotten us into an era where obesity, sickness, and chronic disease is the norm.

     

    To Healthy Living



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