Energy ideas!

Bam - here's some fresh ways beyond the 'energy-drink' crave

Blast with B's : B vitamins fuel your energy levels. It's not so much that B vitamins shock your body with energy, as much as they help to maintain healthy energy levels.

• B vitamins, B-12 in particular, feed your nervous system and encourage mental clarity and concentration and memory function. 
• B-12 is also involved in red blood cell formation, which is crucial in preventing anemia (the deficiency of red blood cells). Anemia can also cause fatigue and low energy levels and a B-12 deficiency can lead to anemia (or make someone who is anemic worse). 
• B vitamins also boost your mood and help ward off feelings of depression.

Here are some amazing super "B-vit" foods:-
- Avocadoes
- Dairy
- Meats / seafood
- Organ meats
- Eggs
- Caviar
- Green Peas
- Yams
- Broccoli
- Asparagus
- Turnip Greens
- Bell Peppers
- Spinach
- Peanuts
- Sunflower seeds
- Cashews
- Hazelnuts

Get one of these in at every meal!

Ignite the energy-success
Boom-Boom

'Diet' sodas make you fatter

Even though diet sodas are labelled as having ZERO calories, the artificial sweeteners (like Aspartame) trigger your  brain's “pleasure center” while not providing you with actual satisfaction. 

Since your brain is not satisfied, the result is that you will crave MORE. (more sugars, more bad-carbs, more calories!)

Result: Diet sodas will make you FAT! A recent 10 year study at the University of Texas showed that people who drink 2 or more diet sodas per day had a 500% greater increase in waist size (compared to non-diet soda drinkers)! 

Aspartame (formerly on a Pentagon list of biowarfare chemicals – until the FDA approved it for our food) is an excitotoxin, which means that it excites brain cells to death, and not only does it cause brain tumors, strokes, heart attacks, skin disorders, and seizures, but now we have proof that it actually makes you fatter!

Fitness is Easy

Fabulous new research:
February 28, 2012, doi: 10.2337/dc11-1931 Diabetes Care February 28, 2012 

If you can stand up every 20 minutes, even if you do nothing else, you change how your body responds physiologically. Just by standing-up, you start using the big muscles in your legs, which helps break up fat in your bloodstream; it decreases your chances of getting diabetes and heart disease.

Scientifically-proven!
Just standing up every 20mins or so through the day - makes massive benefit

Fitness is Easy!

Muscle Facts

more muscle myths

Myth: ‘Toning’ is simply the result of ‘fat-burning’
 


No it’s a 2-stage action

• getting rid of flabby, soft fat
• adding lean, firm muscle tissue

Bonus
Muscle also boosts your metabolism keeping you trim into the future aswell.

Muscle Myths

Myth - Doing some 'Toning' to "firm up your muscle".



Facts:

• Muscle is already firm. There is no such thing as a soft flabby muscle there is only soft flabby fat. Muscles don't go from soft to firm/hard or hard to soft - they shrink, grow or stay the same size.
• Muscles can get weaker or stronger. 
• Muscles themselves do not "firm-up" or "tone". 
• There is no such thing as a "toning exercise". 

'energy' drink crash!

The way to get the 'sharp, clear feeling' I'm sure you all want is 'Acetylcholine!'

Acetylcholine is a neurotransmitter. It’s the brain’s chemical that lets your nerve cells fire through synapses (the gap that exists between the trillions of neurons in your brain.)

If you have lots of acetylcholine, your mind is sharp and your memory is clear. When you drink an 'energy' concoction, it’s the release of acetylcholine that gives you the buzz that gets you going.

But energy drinks will burn you out because they deplete your reserve of acetylcholine, and...

Eventually you lose your reserve of acetylcholine.

But if you let your body build up a new supply of acetylcholine, you can keep the clarity and performance boost over the long term.

the key is to 'drink' stuff that releases AND replenishing acetylcholine.

so you don’t crash and burn like you do with 'energy' drinks, or have to consume crazy quantities to get some 'buzz'

get ready for the solution!

You'll be Juiced

Fresh Science & Research

It really is that Easy!
... yes it's only a few minutes commitment.

the latest study

The Potential for High-Intensity Interval Training to Reduce Cardiometabolic Disease Risk

Kessler, Holly S.; Sisson, Susan B.; Short, Kevin R.

Sports Medicine . 42(6):489-509, 1 June 2012

compares doing a few intermittent bursts of exercise v's the drudging, boring and time-expensive traditional view of 30-60 minutes of exercise

the conclusion, highlights the 'Burst' promote superior improvements in aerobic fitness and similar improvements in some cardiometabolic risk factors in comparison to the boring, lengthy stuff!

Are you a Parent

Did you know that this current generation of kids may be the first to have a shorter life expectancy than their parents? Think about that. YOU may outlive your children.

It’s a sobering fact. I was talking with a pediatrician friend yesterday, they saw a 10-year-old boy in their office for leg pain. He was overweight & limping. (now most of you would think a 10-year-old boy with a limp had an injury from a soccer game or maybe sprained his ankle while playing basketball. Unfortunately, his problem was much worse: he had a hip fracture. Can you imagine a 10-year-old boy with a hip fracture? Most of us think that this happens to older people. But now, because of excess weight, we are seeing more and more kids with this type of problem, as well as diabetes, liver disease, and high blood pressure.)

As a parent, you should be really concerned!

• More than a third of our kids are already overweight or obese. 
• In less than two decades,  42%  of our nation will be obese. 
• Despite these stark numbers, many parents who are in denial about the severity of the problem and how families can get healthier. 

Here are some of the myths I've heard from parents:

• Juice is good for you. NOT TRUE all the time. Juice often contains as much sugar as a soda. Get rid of any sugary beverages  in your kitchen, and limit juice. Kids should drink milk or water.

• It’s ok for children to have a TV in their bedroom. NOT TRUE. This bad habit has been linked to childhood obesity in many studies. Get rid of it, and your child will be forced to move around. As an added bonus:  no unhealthy food ads for them to watch.

• It’s okay for parents to eat junk foods as long as the kids aren’t.  NOT TRUE. If you or another caregiver is eating badly, the kids will learn that too. Actions speak louder than words, so remember to practice healthy habits, and the kids will too!

• Kids don’t want to do things as a family. NOT TRUE.  Many studies have shown that family time can lead to happier, more grounded, less overweight kids.

When you combine a bad diet, food company marketing ($billions a year toward kids), kids being on media seven hours a day, and a lack of exercise and sleep, it’s no wonder we are where we are.We need to make a change!

Prevention and healthy habits can fuel that change.

Hey I appreciate how crazy life can get!

• your children challenging you: “Mum/Dad, do we have to eat this?” 
• Or when I pick them up from school: “Please, can we go to the donut shop? I’m so hungry!” 

It’s hard to resist their pleas, but it is the most important thing that you can do. We need to help our kids be at a healthy weight so that they don’t get diabetes, hip fractures, and other diseases.

Remember, it’s not too late. YOU can make a difference. For the sake of your children!

fitness a,b,c

It really is!

Get straight to the core of the problem and find an answer that solves.

WHY bother with exercise? (ie. getting your muscles moving?)

Brain-Power.
Be smarter! Roman & Greek empires were built on the simple fact. A healthy mind in a healthy body!

Health
Without moving toxins (poisons) simply accumulate, stagnant and slowly kill you. (basically suicide!)

Stress Management
Get those relaxing, de-stress hormones flowing and floating through your body

Anti-Aging
Getting older is a just your cells losing their electrical potential. Moving very easily charges up the electricity in your cells!

Energy & Euphoria
Yeah! get the exercise-high. Be juiced with all the ‘happy hormones’ that get pumped into you

Body-Look
Give your skin a glow! Fire-up some more love

Self-Confidence
You’re always a winner when you get your muscles moving. You’re a champion

Sleep
zzz-zzz! optimize your hormones, so you can enjoy a good night’s sleep everynight!

Strength
Get rid of pain, and enjoy everything you love to do

Power
Be Better, faster & last longer at whatever your ‘gig’ is

Weight-Control
Crush those calories! Fat!... burn it baby!

... take your pick

You've only got to commit to a few minutes

Intent, Action, Information...

There has just been a report released by the Institute of Medicine, an influential independent body that advises the federal government on health policy. It recommends
1. at least 60 minutes of physical activity a day in schools

Woah!

a.) They're obviously doing very little now! - so why the huge leap
b.) Even more importantly! the massive science that proves you can get all the massive benefit in about 15 minutes a day!

Just another example of the real-reason behind the obesity epidemic...poor communication of infomation, knowledge...

It's astonishing that millions & millions $ spent to state something that not only is beyond the target audience's realistic expectation, BUT even worse is appalling misinformation.

*** Fitness is simple.
a.) Make muscles move
b.) Go as hard as you feel comfortable for a few minutes.
... Enjoy the feeling

So the simple solution for schools - PLAY!


 For the record here are the other recommendations by the 'Institute'

• considering excise taxes on sugar-sweetened beverages. It urged food companies to improve nutritional standards for foods marketed to people under 18 years old, recommending that mandatory standards be considered at all levels of government if the companies don't adopt their own.
• Doctors should more aggressively screen patients and counsel obesity prevention, and employers should promote healthy eating and offer health coverage for obesity-related services, the report said.
• Schools, in particular, should be a "national focal point" for obesity prevention, because children spend up to half their waking hours and consume as many as half their daily calories there, the report said.

On the flip-side to the 'dirty-dozen': here are 15 of the cleanest produced foods, so save you $'s (no great need to buy these organically: when you're challenged)

1

Onions

2

Sweet Corn

3

Pineapples

4

Avocado

5

Asparagus

6

Sweet peas

7

Mangoes

8

Eggplant

9

Cantaloupe
- domestic

10

Kiwi

11

Cabbage

12

Watermelon

13

Sweet potatoes

14

Grapefruit

15

Mushrooms

Dirty Dozen

These 12 characters are the most at risk of 'pesticide-dirt': so really try when possible to get these 'organically'

1

Apples

2

Celery

3

Strawberries

4

Peaches

5

Spinach

6

Nectarines
– imported

7

Grapes – imported

8

Sweet bell peppers

9

Potatoes

10

Blueberries
– domestic

11

Lettuce

12

Kale/collard greens

YOU! connected + combined

You aren't a single entity of a single mind: a human is built of several parts, all of which compete to steer your attitude & altitude of action

We are irrevocably tied to the 3lb of strange computational material found within our skulls. The brain is utterly alien to us, and yet our personalities, hopes, fears, aspirations, inspirations & motivations all depend on the integrity of this biological tissue. How do we know this? Because when the brain changes, we change. Our personality, decision-making, risk-aversion, the capacity to see colours or name animals – all these can change, in very specific ways, when the brain is altered by tumours, strokes, drugs, disease or trauma. As much as we like to think about the body and mind living separate existences, the mental is not separable from the physical.

What are you thinking today - that can ignite your physical self?

It's simple. Make muscles Move

What are your attitude's to movement, fun, feelings & responsibilities.

Up an at em! Discover the 'WHY' in your thoughts

Science Update

2 groups of researchers
a.) McMaster University in Ontario
b.) Karolinska Institute in Sweden

recently completed studies to test the idea that you get more physiological benefit from performing only one type of exercise on any given day.

the answer - NO

With combined training, muscles displayed the same amount of change within both cellular pathways as after either type of exercise on its own, even though they had actually completed only half as much of each.


SIMPLE
get your muscles moving - in whatever way inspires & motivates you!


J Appl Physiol. 2012 Apr 5: Donges et al


Med Sci Sports Exerc. 2012 Mar 28.Lundberg et al

CORE essence

Movement or Food?

1.  Throughout Human Evolution, there has  never been a reason to limit food intake: we need it to survive. we are programmed to love it. Our bodies will regulate it, provided it's not 'poisoned' with artificial 'calories' that play havoc with our systems

2. Movement makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?

MAKE YOUR MUSCLES MOVE