Energy Bulletin
We hear it all the time, like a Buddhist mantra gone horribly, horribly wrong. “I just don’t have the time to exercise!”
This of course, as we all REALLY know, is absolute non-sense. I mean we all have the same amount of hours each day don’t we? We get roughly the same amount of sleep, give or take an hour or two and experience the same amount of daylight, right??
Then why is it that we feel the need to fill our minds with the constant negative reinforcement of the idea that you (or whomever we’re currently discussing) have less time in your day than some of the busiest people in the world who exercise daily.
Let’s face it, like him or lump him old Johnny Howard is a very busy man who exercises Every Day.
Maybe it’s just that you (or they) just never thought of the idea of a 6 minute work out.
If you’re among those who uses time as an excuse try this on for size.
Before you jump in the shower, eat breakfast or feed the dog, cat or kids, I want you to set aside 6 minutes for some life changing movement. I call it… short, sharp and shiny.
• Start with 20 knee raises touching elbow to knee
• With slightly bent knees reach as far down your leg as far as you can and then reach for the sky. (Not too fast now) Same again x 20
• Circle your hips x 10 in direction then again the other (Big circles)
A little warmer…. Good. Now try this.
• Squat x 10 -Bum back with your weight through your heels, chest lifted up throughout the movement.
• Push up x 10 -Knees or toes make sure your tummy isn’t sagging and your shoulders aren’t up around your ears.
• Lunges (stationary left side x 10, then right side x 10) -Make sure your front knee doesn’t travel over your toes, chest up and moving up and down not forward.
• Crunches x 10 - chin up people.
-Back to squats and all the way through again for 9 reps top to bottom, 8 reps, 7, 6, 5 reps. (NO RESTING)
-If you’ve got a bit of extra time or are a little fitter, work all the way to 1.
-If you think this is a little much to start with, you can begin at 5 reps and work to 1 adding a rep to the circuit every 3-5 days.
Try this Mon-Fri for 4-6 weeks weeks.
Hook in gang.
Please feel free to write me and let me know how it’s going.
duncan
Director
The Energy Clinic
Wednesday, October 24, 2007
Wednesday, October 17, 2007
Fats- The Good, The Bad and The Ugly
Energy Bulletin
Most of us grew up being told, "Don't eat too much fat" or "Make sure you watch your cholesterol".
This advice for the most part is now considered largely out of date. Most nutritional researchers these days care a lot less about the amount of fats that you consume than about where you are sourcing them from.
It is becoming much more clear through recent research that, when talking fats, we need to watch the bads, completely avoid the very bads and actually consume more of the goods.
Goods - Monounsaturated fats; Olives/oil, canola oil, peanut oil, cashews, almonds, peanuts, avocados, etc.
- Polyunsaturated fats; Corn, soybean, safflower, cottonseed oils and fish.
Not Good - Saturated fats; Whole milk, butter, cheese, ice cream, red meat, chocolate, coconuts/milk/oil.
VERY, VERY NOT GOOD - Trans fats; Margarines, vegetable shortening, partially hydrogenated veg oil. deep fried anything, most fast foods and most commercial baked goods.
With the right fats in your diet in sensible proportions, you can expect to lose fat weight, keep your immune system strong, manage your cholesterol levels, reduce disease and look and feel great.
Girls, it can also make for great hair, skin and nails ;o)
Duncan
T.E.C. director
Most of us grew up being told, "Don't eat too much fat" or "Make sure you watch your cholesterol".
This advice for the most part is now considered largely out of date. Most nutritional researchers these days care a lot less about the amount of fats that you consume than about where you are sourcing them from.
It is becoming much more clear through recent research that, when talking fats, we need to watch the bads, completely avoid the very bads and actually consume more of the goods.
Goods - Monounsaturated fats; Olives/oil, canola oil, peanut oil, cashews, almonds, peanuts, avocados, etc.
- Polyunsaturated fats; Corn, soybean, safflower, cottonseed oils and fish.
Not Good - Saturated fats; Whole milk, butter, cheese, ice cream, red meat, chocolate, coconuts/milk/oil.
VERY, VERY NOT GOOD - Trans fats; Margarines, vegetable shortening, partially hydrogenated veg oil. deep fried anything, most fast foods and most commercial baked goods.
With the right fats in your diet in sensible proportions, you can expect to lose fat weight, keep your immune system strong, manage your cholesterol levels, reduce disease and look and feel great.
Girls, it can also make for great hair, skin and nails ;o)
Duncan
T.E.C. director
Wednesday, October 10, 2007
Endorphins
Energy Bulletin
People often tell me how much better they feel after they have finished a particularly hard session of training, be it a weights session or perhaps a solid 30-40 min bike ride. Either way people will often relate the post exercise experience to 'being on a high' or 'just being in a better mood’.
Quite often this 'high' or 'improvement in mood' can be attributed to the release of a neurohormone call Endorphin. (The word "endorphin" is a combination of "endo" meaning made in the body and "morphine) hmmm.. morphine.
Discovered in 1975, endorphins are neurotransmitters that reduce pain and anxiety, enhance the immune system and retard the aging process
Endorphins are the body's natural pain reliever and are released by the pituitary gland during times of pain or stress.
Stress... like a moderate to high intensity workout at 60 to 80 percent maximum seems to produce the best results.
So the next time you're in a nasty mood or are just feeling a little blue, don't head for the fridge or the wine cellar. Go grab your running shoes, bike or if you need to , give your trainer a ring. You will feel much better both mentally and chemically for having done so.
duncan
Brought to you by,
The Energy Clinic
m) 0402112615
http://www.energyclinic.net/
People often tell me how much better they feel after they have finished a particularly hard session of training, be it a weights session or perhaps a solid 30-40 min bike ride. Either way people will often relate the post exercise experience to 'being on a high' or 'just being in a better mood’.
Quite often this 'high' or 'improvement in mood' can be attributed to the release of a neurohormone call Endorphin. (The word "endorphin" is a combination of "endo" meaning made in the body and "morphine) hmmm.. morphine.
Discovered in 1975, endorphins are neurotransmitters that reduce pain and anxiety, enhance the immune system and retard the aging process
Endorphins are the body's natural pain reliever and are released by the pituitary gland during times of pain or stress.
Stress... like a moderate to high intensity workout at 60 to 80 percent maximum seems to produce the best results.
So the next time you're in a nasty mood or are just feeling a little blue, don't head for the fridge or the wine cellar. Go grab your running shoes, bike or if you need to , give your trainer a ring. You will feel much better both mentally and chemically for having done so.
duncan
Brought to you by,
The Energy Clinic
m) 0402112615
http://www.energyclinic.net/
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