…Stomach Acid – here’s why it is SO important…

Heidi from ‘be…health’ is an awesome Nutritionist, and the person I turn to when I need that extra level of knowledge for all things food and gut problems!
I guarantee that all of us have suffered from these symptoms, but not known the reasons why!
Check out her great Post below:

be...health!

GIT_Liver_GB_Pancreas_image I see people every week who’ve been to see every GP, Gastroenterologist, Dietician & a variety of other health professionals (and spiritual healers), that they think can fix their ailment/s.

Sadly, after spending lots of money, being put through barrages of unseemly and intrusive tests, (colonoscopies, endoscopies, coeliac testing, MRIs etc), they’re usually sent home, having gained no further information, other than, they’re “ALL-CLEAR” – “You’re fine!”

Excellent…but why do I still feel so bad after I eat?

That’s usually the point at which I come in! Having exhausted all other options, people come to me wanting answers about their stomach pain, bowel pain & IBS symptoms – AND RIGHTLY SO!! These are horrendous things to endure.

First things first…what is the purpose of Stomach Acid in my body?

I’ve read so many things about stomach acidity & the part it has to play in your digestive system, but I’ve still not come across anything quite as succinct and easy-to-understand…

View original post 672 more words

Sugar – what it’s doing to your body!

More Sleep; More Water; LESS sugar!

This is the trifecta of Core Health Dynamics health and nutrition philosophy!

Below is an Infographic from http://davidgillespie.org on what effect Fructose can have on your body!

David is doing great work alerting the world to the dangers of excessive sugar and ‘vegetable’ oil usage in both our foods and day to day nutrition, and I can’t recommend his books highly enough!

Plus it has a Simpsons reference, so I had to Post this…

12 Ways Fructose destroys your body

Sources and Notes:

12 Ways Fructose Destroys Your Body

Workout Nutrition – 101

“You get big in the gym; you lose weight in the kitchen”!

I first heard this on a Podcast featuring the legendary Vinnie Tortorich [1], and it become pretty much my mantra for all things around common sense Health and Fitness! I’m not sure if this is a ‘Vinnie original’, but you can’t argue with the logic behind it!

The good folks at Greatist [2] have come up with yet another fantastic Infographic on Pre and Post Workout Nutrition, for both Resistance and Cardio Training!

As per usual, there are some things I don’t 100% agree with on this (stay away from White Bread, Packaged Snacks and Chocolate Milk!), however it’s 95% on the money, is very easy to read, and cuts out a lot of the F.U.D (Fear, Uncertainty, Doubt) on all things Training and Nutrition.

 

Enjoy!

The-Complete-Guide-to-Workout-Nutrition

Sources and Notes:

[1] – http://vinnietortorich.com

[2] – http://greatist.com/

Core Health Dynamics | Top 5 | How to start exercising!

Exercise!

I actually really don’t like that word. I only used it in the title because it’s a pretty general term. Much like the word (dare I say it) ‘D.I.E.T’ ( I prefer Nutrition Plan), the word ‘Exercise’ has negative connotations. I prefer the words ‘Train’, Training’, ‘Fitness’, and ‘Workout’. And add ‘Session’ to these last three. So, for the rest of this Post, let’s use the other four words (Train, Training, Fitness, Workout) instead! They sound more approachable, positive and action packed, like their affirming a goal, or giving you something to look forward too!

So, what is it about Fitness that freaks people out? Is it the thought of having to sign up to a gym and spend money (financial)?

Or is it the intimidation of being around other people who are near perfect physical specimens (confidence)?

Or is it just the fact of having to actually get into a routine and commit to a Training Program on a regular basis (laziness)?

These Top 5 tips above are meant to be based on common sense, around sound lifestyle principles that you know you should be following, but don’t / can’t due to other priorities and commitments (Work and Family/Friends mostly). The irony is, when you make time to get these five basics right, you’ll be on your way to actually have more meaningful time and interactions with each of these latter three.

Whether it’s been years or months since you last had a Training Plan, or whether you have never had a workout, this articles is the 101 on what Core Health Dynamics sees as being the critical starting points based on our experience in training all sorts of people from all sorts of life. Let’s start with number…

 

#5 – Just MOVE: Did you read my Post on the Top 5 Winter Training Tips? If not, you should…and while you’re there read all of my other Posts too, they’re there to make you better! 🙂  Anyway…Chris Kresser has a great article on why he calls “sitting is the new smoking”. Why did he term this phrase? Because being sedentary for too long is not good for you. It even has its own acronym now – SeDS: Sedentary Death Syndrome [1]!

Use the stairs instead of the escalators;

walk to the shop to get groceries;

take the dog for a walk in the park;

get up and walk outside to grab lunch when at work;

on the way back from a meeting walk that extra block back to the office.

We live in a world where you don’t have to actually move for anything – food, entertainment, work! I’m sure you can think of more (are you on the train reading this?). This sedentary lifestyle is linked to Obesity, Type II Diabetes, and Metabolic Syndrome amongst other ‘modern day’ epidemics. So for your own health, and to start you on your Fitness routine, just move: Use the stairs instead of the escalators; walk to the shop to get groceries; take the dog for a walk in the park; get up and walk outside to grab lunch when at work;. on the way back from a meeting walk that extra block back to the office.

Overcome 2

Want more motivation?

Buy a Fitbit* or UP *or other similar device that helps track and measure your steps (amongst a few other cool things). I use one of these and I can tell you that even I will leave 5 minutes early to a Client’s appointment just so I can take the long way round on foot, it’s amazing how they make you want to take more steps! (*nope, I’m not affiliated or sponsored by either of these products, just speaking from experience).

 

 

#4 – Have an honest look at your EATING:

Want to lose that belly fast? Eat better.

Want to have more energy? Eat better.

Want to be in a better mood? Eat better.

Stay away from sugar;

stay away from vegetable oils;…

and stay away from the white carbs…

You get the idea. Also, you know you have to eat better, regardless of doing a regular Training Program or not. It’s common sense, and it’s pounded into us from the moment our little baby ears start working! Trouble is, there is a lot of mis-information and contradictory thoughts on what ‘eating better’ looks like. I could (and will) do a whole series of posts on nutrition, but for now, do this:

The Key

Stay away from sugar; stay away from ‘vegetable’ oils (“…which isn’t (sic) made from vegetables at all, but manufactured from seeds” – David Gillespie [2]) ; and stay away from the white carbs (bread, flour, cakes, biscuits/cookies, muffins, etc….you know the stuff I mean).

Eating better doesn’t have to cost a lot. In fact, it’s very affordable when you forego several ‘fast food’ or ‘junk food’ options. Shop around, make time to cook and eat healthily, and you will feel better!

 

#3 – Drink WATER for energy: ‘300’ [3]! What a movie! have you seen it? It’s very Alpha-Male, and not one for the kids, but man, it has some great action scenes and after watching it, it  just makes you want to go bust out some core work followed by a few push-ups!. Actually, there is something in it for the Ladies as well – Gerard Butler running around in red Speedo’s with 299 of his Mates, all looking buffed and ready to impregnate every last woman in Sparta!

300

 

 

 

 

What about ‘ When we were Kings’? It’s the documentary of the Muhammad Ali versus George Foreman fight in Zaire in 1974. It’s Ali at the height of his powers, all class, funny as hell, and a lot smarter than most gave him credit for. He’s also in peak physical condition (as was Foreman for that matter).

These are two movies that get me fired up to do a workout! But, what has this got to do with water?

Your body is water;

therefore you need water to power it!

Well, both stories are true, albeit ‘300’ being a fictionalized movie version of the real event (it did happen though, click here on  Battle of Thermopylae , it’s a really cool story!… I’m digressing…) Yes, both true, and I’m fairly sure that both Muhammad Ali and the Spartans did their heroics without the need for Sports Drinks, Protein Shakes [4], or highly caffeinated and chemical laden cans of energy drinks! They drank water!

Your body is 70% – 80% water depending on what White Paper you read. When you physically exert yourself, you sweat water. When you sleep, you lose water. When you breathe, you breathe out water (in molecules in the gases that are exhaled). Your body is water; therefore you need water to power it!

Drink water – it’s cheap, accessible, and has so many other benefits apart from powering your body

#2 – SLEEP 7 – 9 hours per night: Sleep is not sexy to read about! If you don’t want to lose an audience, this is one of the topics you stay away from! But, sleep is so crucial to you getting into a fitness routine, and for overall health, that it is and always be in my top 5 tips of any successful health and fitness program!

There are so many variables about why it can be difficult to get prolonged, sustained sleep. And there are so many reasons why you should do everything you can to overcome these and get this refueling time your body craves. This Post would never be long enough to go through all of these, however I do recommend ‘The Sleep Diet’ by Dr. Carmel Harrington [5] for anyone wanting to know more about this, especially if you are having issues getting the requisite 7 to 9 hours per night.

#1 – Have a GOAL: Want to know how I got into Personal Training? I ran out of goals!

I’ve played a sport, usually multiple sports, some at a fairly high level,  since I can remember. Growing up in the country on the east coast of Australia, with mountains on one side of us, and the beach on the other, my parents signed me up for anything and everything sporting!

However, when I hit my late thirties, my body started to revolt! It got to the point that my right shoulder, my right knee, my left calf muscle, and both hips would ‘lock up’ the mornings, due to years of playing contact sport, or after any physical exertion. Seeing as I had three small but very active children, I thought it best to hang up the footy boots, and concentrate on lower impact, non-competitive pursuits. Plus I liked wrestling my sons and throwing my Daughter up in the air, things that were becoming hard to do due to ongoing niggling injuries. So I stopped playing sport. I still surfed, I can’t ever seeing that stopping; and I swam laps at pool; but I didn’t race. I got lazy, stressed, out of shape and stopped sleeping well.

No goals means no reason:

no reason to train,

no reason to get up early or do that extra set;

no reason to eat correctly;

no reason to question why you’re puffing walking up a flight of stairs.

 

Why? Because I didn’t have anything to train for, nothing to strive for, not health or fitness routine whatsoever. Basically, I had no goals!

No goals means no reason: no reason to train, no reason to get up early or do that extra set; no reason to eat correctly; no reason to question why you’re puffing walking up a flight of stairs. I didn’t like it very much, and I didn’t like what I was becoming. So I needed a goal, and that goal was to learn a little more about what was, in hindsight, a life long passion: Fitness!

I went and completed my Certificate III in Fitness, and it just snowballed from there, in lots of brilliant ways that are still happening even as I write this Post!

Importantly,  I have my goal back: to be  fit, healthy and well; to live long enough to ensure my kids are also fit and healthy; and to be the best version of myself I can possibly be! That’s my personal goal, and it drives me every waking hour of every day! It’s hugely motivating and places me in a perpetually happy, driven mood!

Goals

A goal can be something simple, something that will just put a smile on your face: Doing 20 push ups in a row; losing a couple of inches off the belly; playing footy in the backyard with your kids without your chest tightening.

Or a goal can be something grand: Climbing Mt.Kilimanjaro for a Charity; surfing the islands in Fiji with your wife; wanting to be physically able and coordinated enough take your new-born son out Kayak Fishing with you when he gets old enough…

What will your goal be?

To recap on the Core Health Dynamics Top 5 of How to start exercising:

1.  Just Move

2. Take an honest look at your Eating

3. Drink Water for energy

4. Sleep 7 – 9 hours per night

5. Have a Goal(s)

 

Note that none of these tips forcing you to spend extra money, do a quiz, follow an extreme nutrition plan, join a gym or sign up for a Marathon ( or take on Persians or George Foreman)!

Finally, how do you start? Well, you just do! Choose all five tips above (this is doable), or just two to three to begin with, then go from there. So go! Go on! Right now! What is the first of these you can do immediately?

…look, I’ll even start you off – get up, walk to the fridge, and grab a glass of water.

Congratulations – You’ve done two already! 🙂

Ripples

 

Sources and Notes:

[1] http://preventdisease.com/news/articles/sedentary_death_syndrome.shtml

[2] Toxic Oil – Why vegetable oil will kill you, and how to save yourself – David Gillespie, Penguin, 2012.

[3] Want the ‘300 Workout Plan’? Go here: http://www.muscleandstrength.com/workouts/300-spartan-workout

[4] I’m very fussy on Protein Shakes, although I do take one myself. Just email me if you want to know more.

[5] The Sleep Diet – Why sleeping well is the missing link to permanent weight loss – Dr. Carmel Harrington, Pan Macmillan, 2012

 

 

High Intensity Interval Training (HIIT) 101 – Infographic

So you only have 20 minutes or less to train, and you only have 3 to 4 days per week to spare?

No problem! High Intensity Interval Training (HIIT) is made for you! You only need a matter of minutes, you don’t necessarily need equipment or gear, and you can do this indoor or outdoor! Core Health Dynamics recommends the ‘Tabata’ method, where you can incorporate body weight exercises (and don’t worry about the ‘Advanced’ clause in the Infographic; the great thing about HIIT is that you do it at your own pace!).

After just one session your Endorphins will be firing, and you’ll have more energy! And after just a week of 3 to 4 sessions, you should be kicking up your Basal Metabolic Rate (BMR), which means more fat burning while at rest!

To good to be true? Nope! Read on! And as always, ensure you’re using correct form and technique in any routine. If you need further help, assistance or suggestions, leave Core Health Dynamics a comment, or jump onto our website!

Happy HIIT’ing!

Interval Training 101

Thanks to Greatist for supplying such a great Infographic!

Focus on the doughnut!

Donuts! To quote Homer Simpson. “Is there anything they can’t do?”

Well Homer, there are probably things they can do, such as being one of the most potently bad foods you can eat! However, this post isn’t about eating donuts, it’s about the ‘Zen’ behind the donut! Yep, Zen and donuts in one fell swoop!

So when you have a donut, what do you look at? Is it the colour to decide the flavor? You know, like pink for strawberry, brown for chocolate, green for…actually, I’m not quite sure what colour green represents, but you can be pretty sure it’s nothing to do with Vegetables!

What else? What about sprinkles, or the hundreds and thousands, or possibly cinnamon sugar? And of course the filling – jam, or chocolate, or custard, or perhaps just none at all?

Basically you’re looking at all the alluring aspects of the donut. You’re completely focused on what makes the donut so tempting, which is all the good stuff!

But…what makes a donut? Is it just the colour, the sprinkles and the filling? These are all part of it, but what really makes a donut, a donut?

…this post isn’t about eating donuts,

it’s about the ‘Zen’ behind the donut!

The hole. Yep, that little circular void of nothingness in between all the good stuff. Without the hole, the donut isn’t a donut. It’s just a…well…another pastry, or worse, like a sweet bread role. No where near as much fun as a donut! But, it’s that empty hole that defines it!

So what’s so zen about this? Let me answer this from two perspectives – one from a Health and Fitness perspective, the other from a Life perspective (yep, taking big bites in this post!).

Overcome

 

 

 

 

 

 

Health and Fitness – without the hard work, the hours spent physically training, the weaning yourself off of the ‘bad’ foods (yep, like donuts),  then you won’t get the results you’re after. These results are sleeping better, having more energy, looking fitter and therefore healthier, getting compliments from friends and recognition from strangers. The looking and feeling better part is the ‘donut’; the ‘hole’ is the hard work, the part that other people don’t see!

…what makes the good things ‘good’,

are the less than good things!

Life – what makes the good things ‘good’, are the less than good things! So when you are having a bad day, or a bad week, or month etc, you know that won’t last forever (although sometimes it may feel like it). It’s the ‘hole’ your experiencing, that bit in the middle of your life, in fact everyone’s life at some stage or another, that is there to make you focus on the ‘donut’ (the good stuff)! Need more encouragement? Bronnie Ware (1), author of Top Five Regrets of the Dying: A life transformed by the dearly departed (2), states one of the biggest 5 regrets from dying patients is “That I’d let myself be happier”!

Without the hole, the donut just isn’t the donut!

Now go do a workout, and reward yourself with a small gluten-free, sugar-free donut – including the hole!

 

Ripples

Sources:

(1)  www.bronnieware.com

(2) Top Five Regrets of the Dying: A life transformed by the dearly departed, Hay House, 2011.

Vitamins 101!

Vitamins! Some people swear by them, some swear off them! At Core Health Dynamics we are absolutely, 100%, undeniably…sitting on the fence!

In theory you should get enough Vitamins from sound nutritional planning, however the reality is most of us won’t get this, due to skipping meals, being busy which leads to poor food choices, being duped by food labeling into thinking we’re consuming something healthy, when in fact it probably isn’t…the list goes on!

So to help wade through the quagmire of whether you should, or should not, in regards to Vitamins, this great Infographic below explains exactly what all the Vitamins are, what they do for your body, and what foods you can get them from. Then make your own choice – do you need to supplement with additional Vitamins? Although US based, a lot of the data comes from the World Health Organisation, so is relevant for all!

(For the record, your Blogger takes Vitamin B in the morning before training, and concentrated powdered Vitamin C once or twice per week!)

Vitamins 101 - what are you NOT eating here?

Vitamins 101 – what are you NOT eating here?

“Whether you think you can, or think you can’t – you’re right”! – The Where and How of a Health and Fitness routine!

Ford said these now much quoted words above over a Century ago,

and no doubt it was something prompted by the automobile empire he was creating.

However, this quote is so apt for fitness, nutrition, health and well-being,

especially when you are looking at starting a training program and have no idea where to start and little motivation.

Henry Ford - big on cars: not so big on Burpees.

Henry Ford – big on cars: not so big on Burpees.

So, where do you start then, and how do you get the motivation to keep going?
Where:
Anywhere you can, right now! Just get out there and start! If it’s 10pm at night and your reading this, make a plan as per below on how you can start structuring some Health and Fitness time into your day! If it’s 6am in the morning, right now, go, go GO – you have time to start, right now! You just need some runners, and old pair of shorts and a t-shirt!
There will always be excuses about why you shouldn’t and how you can’t. Life is busy, we all have responsibilities, whether they be work, family, or a combination of both. And we all have TV shows we want to watch, household chores to do, and of course the internet (the biggest excuse to not start anything bar none, and yes, I get the irony of posting this Blog on the web!). The key is to make time, and then make this time into your Health and Fitness routine.

If it’s 6am in the morning, right now, go, go GO –

 you have time to start, right now!…

There will always be excuses about why you shouldn’t and how you can’t.

How:
Routine is very underrated, and is the natural enemy of the ‘rut’! If you’re stuck in a rut, whether it be an exercise rut, nutrition rut, or the ‘I-don’t-have-enough-time’ rut, come out all guns blazing with routine. How? Figure out what the sources of these rut’s are by making a list of activities you do on a daily basis, a type of ‘Rut Diary’ I guess!

Make three columns,

one labeled ‘Things I MUST do’;

and one labeled ‘Things I NEED to do’;

The last column is ‘Things that HAPPEN’.

This column is important as its going to be area that causes your rut. A very simplified example would be:

Things I MUST do

Sleep

Wake Kids / Partner up

Eat Breakfast

Shower

Drop Kids off at School

Go to Work                                                                                                
Things I NEED to do

Go for 20 minute run / swim

Stretch for 5 / 10 minutes

Read Article on Healthy Nutrition

Do 30 minute Interval / Resistance Training

Things that HAPPEN

Sleep through alarm

Kids grumpy at being woken up

No time for breakfast

Traffic is bumper to bumper

Angry Customer phone call
Etc, you get the idea.

 

Essentially, the ‘MUST’ list is the things that you just do as part of your everyday life, they are critical for survival and the survival of those around you.
The ‘NEED’ list is the things that you know will make a difference to you and your life, and enhance the things on the ‘MUST’ list.
The ‘HAPPEN’ list is just life! These are things that are either in or out of your control. The important thing with these is to fix the things that are in your control (sleeping in, having breakfast), and letting the things go that are out of your control such as grumpy kids(what kids aren’t grumpy waking up first thing in the morning, especially Teenagers?), bad traffic, angry customers and so on.
The next step is to map out or diarise times for each item on your list, but this time excluding the HAPPEN list. As mentioned above, these things will just occur anyway, it’s just the form they take that will change.

These are things that are either in or out of your control.

The important thing with these is to fix the things that are in your control…

and letting the things go that are out of your control…

 

The ‘MUST’ and ‘NEED’ items below are in your control and will help turn that rut into a routine. For example:

Things I MUST do                                                                                          

Sleep till alarm goes – 6am

Wake Kids / Partner up – 6.45am

Eat Breakfast – 7am

Shower – 7.20am

Drop Kids off at School – 8.15am

Go to Work – 8.30am

 

Things I NEED to do

Go for run / swim – 20 minutes

Stretch – 5 / 10 minutes

Read article on Healthy Nutrition – 10 minutes

Interval / Resistance Training – 30 minutes

Note that the ‘MUST’ list is on a schedule, due to them being necessary. Whereas the ‘NEED’ list is time based, so you can schedule them at any stage during your day.
Once this is done, integrate the two as per below, even colour coding or formatting them differently to indicate what is MUST versus a NEED:
Things for TODAY
Sleep till alarm goes – 6am
Go for 20 minute run/swim – 6.15am – 6.35am
Stretch for 5 / 10 minutes – 6.35am
Wake kids/Partner up – 6.45am
Eat Breakfast – 7am
Shower – 7.20am
Drop kids off at school / Partner off at work – 8.15am
Go to work – 8.30am
Read article on Healthy Nutrition – 12pm
Do 25 minute Cardio Circuit Training, or 45 minute Resistance Training – 4pm, or 5.30pm. or 6.30pm

There will be different ‘MUST’ and ‘NEED’ lists for everyone, and things such as commute time, distance from work and relationship status amongst other things will need to be tweaked for your own personal circumstances. The point is to plan ahead and schedule a structured Health and Fitness program into life, so it becomes routine, and you get out of the rut!

The ironic thing is, if you make more time for your own personal Health and Wellness, your day will become more structured and you’ll have more energy, thus actually creating more time for yourself and those around you! If you don’t believe me, re-read the quote by Henry Ford in this Blog’s title!

Still need some motivation? Email me at rich@corehd.com.au!

The Thinker The Doer

Core Health Dynamics | Top 5 | Winter Training Tips!

The benefit of having 40+ Blog Posts is that I get to review older Posts, add new information, and refine them a little.

This Post that I’m re-Blogging was my first ever WordPress Post, and was written with those in the Southern Hemisphere in mind. I’ve tweaked it enough to include some new links, and to make a little more relevant for our friends in the Northern Hemisphere. Hope you all enjoy it!


 

Ah, autumn (or fall, if you’re reading this in the US or Canada!). Crisp, fresh mornings with exquisite sun rises and beautiful sunsets! A slight chill in the evening when you go to bed which makes you pull the blanket up, but still wonderfully warm during the day to walk barefoot on the grass in the sunshine, or to swim in the ocean or lake! But, Winter is around the corner. This means shorter, darker days, which means less time and therefore less productivity!

So why would you want to possibly start or maintain a fitness program during this time? For all the reasons stated above! Training in the colder months means you are fit and ready to go in the warmer months!

Read and get motivated to train season in, season out with Core Health Dynamics Top 5 Winter Training Tips:

5. Winter is the worst time of year to train:

Winter is cold, the rain and wind can chill you to the bone, and it will usually be dark if you’re training in the morning or after work. So think of it like this: If you can train in these conditions, then motivating yourself to train at any other time of the year when it’s warmer, lighter and generally better weather will be a cinch!

4. Stop sitting down:

Chris Kresser, author of ‘Your Personal Paleo’, calls “sitting the new smoking” (1)! A little extreme? Perhaps not, as sitting for prolonged periods of time is being linked as a contributing factor to Obesity, Type II diabetes,  and Coronary Heart Disease.

Think about it: You’re sitting for a big chunk of your day between commuting, in your office and then on the lounge at night watching tv. (If you want to be particularly freaked out by this last fact, read the link here (2) from The Australian Diabetes, Obesity and Lifestyle study) .

So get moving! You’ll still have plenty of time to sit in the office and read those emails (or you could just phone some people instead while walking); you’ll be stuck in traffic regardless if you live in any bigger City in the world (but for not as long if you exercise before work and therefore miss Peak Hour!); and you can always record your favourite show on tv and watch it any time (and instead get an exercise session in straight after work…not too late though, that may affect your sleep [click here if you want to know more about why you should get good quality sleep time])

3. No Depression for you:

In Winter, or even just on colder days, do you feel more tired than usual? How about a bit more lethargic, a little grumpier? If so, congratulations, you’re suffering from ‘SAD’!

However, ‘Seasonal Affective Disorder’ (SAD…yep, gotta love that acronym) is a type of mood disorder that can affect up to nearly 10% of the population in countries that have prolonged Winter’s.  However a US study proved that exercise was shown to reduce these symptoms of this mood disorder in 55% of subjects over as little at 10 weeks (3)! And, in a four-month study, 45% of subject no longer met the criteria of Depression when on a structured Exercise Program (4)! So go get that blood pumping, feel better, and don’t get SAD!

2. It won’t happen overnight, but it will happen:

It will take only a few days for you to feel the effects of a fitness program. You should be sleeping better, have more energy, and generally feel better about yourself! However, it will take a few weeks for you to physically see the results.

If you can start training in mid-Winter, then in 8 – 12 weeks you should be close to hitting your fitness goal, and be reaping the benefits of a leaner, meaner, more svelte body. And, you are going to need some decent weather in order to show that body off a little, right? So if you train for that Winter period, when Spring comes around and therefore the warmer weather, you’ll be ready to go!

1. You will Sleep better than ever:

In the animal kingdom, Winter is time when you store food and sleep more. Why? It’s a survival mechanism – you avoid the colder days, and food will be scarce for herbivores and carnivores alike.

Humans are no different. This is why it’s easier to smash a packet of chips in one sitting!  Instinct is telling you to stock up on food in case you can’t eat tomorrow. Not that our Caveman ancestors had ready access to packets of chips, but you get what I’m saying. In fact, if you need help with Food Cravings, click here. So what has this got to do with sleep?

Well if you’re not sleeping well, or aren’t making enough time for good quality sleep, your bucking your basic, ancestral genes! And this, along with eating excessively, and/or excessively eating the wrong foods, is a recipe for disaster! You could come out of Winter overweight, depressed and totally behind your fitness regime!

Sleep is the biggest Health and Fitness fix you can give yourself! It’s ahead of nutrition, and ahead of physical movement! However do not over sleep, as this can also have negative effects, and also has links to depression and obesity!

Optimally, go for between 7-9 hours sleep per night, a little more if you’ve had a big training day. Exercise will help you sleep better by providing a ‘release’, or ‘outlet’ for stress and anxiety. It does this by kicking in those wonderful naturally occurring chemical Endorphins, your body’s way of saying ‘you just worked really hard, here’s a hit to make you feel pretty good about yourself’! Once this feeling subsides later in the day and evening, Melatonin, your bodies sleep chemical,  switches on other aspects of the body to relax you. Thus, you will sleep better.

Don’t believe me? Try this:

Exercise for no longer than 45 minutes, 4 times this week. It can be Resistance (Weight) Training (click here for our Post), Cardio, or my preferred training, HIIT (High Intensity Interval Training). Then don’t eat two hours before bed, regulate your going to bed and waking up time, and tell me you don’t sleep better. In fact, if you don’t sleep better, let me know at rich@corehd.com.au, and together we’ll try and work out what’s holding you back!

Ripples

 


 

Sources and Notes:

(1) http://chriskresser.com/how-sitting-too-much-is-making-us-sick-and-fat-and-what-to-do-about-it

(2) Television viewing time and Mortality, http://circ.ahajournals.org/content/121/3/384.short

(3) Cooney GM, Dwan K,Greig CA, Lawlor DA, Rimer J, Waugh FR, McMurdo M, Mead GE, Exercise for Depression, Cochrane Database of Systematic Reviews 2013, Issue 9.

(4) Mental Illness and Exercise. National Alliance on Mental Illness. http://www.nami.org/Content/NavigationMenu/Hearts_and_Minds/exercise/Mental_Illness_and_Exercise.htm