“The promise of spot reduction is an obsession that many in our culture just won’t abandon.” – Charles Poliquin

I was on a course and was told that to get a 6 pack is easy! It’s a by product from training hard in a functional way that engages all the body muscles working and eating clean.

Now the hard answer…

I believe you can by correcting the imbalances in your hormones if that is the identified problem by your personal trainer – it could simply be that it is your diet. Remember everyone is an individual and a full assessment by your personal trainer should be carried out, if you’re not assessing you’re guessing! For a deeper look at troublesome spots and links with hormones it is worth having blood samples taken to be analysed by a professional. Poliquin shows that the advancements in exercise endocrinology may give new tools for combatting site specific fat storage and the system to do this is called BioSignature Modulation. I haven’t studied this course as of yet and I am hoping to get on it later in the year. I know plenty of trainers who have undertook this course to learn the system and swear by it.

From what I have found and researched the main aspect to achieve correction of imbalanced hormones is to address your lifestyle and eating habits. This may involve detoxing or cleansing your system by expelling the toxins being store in your body along with using strategies such as carb cycling, fasting and shorter work outs etc. This can lead to the restoring of the body’s natural ability to heal itself. Once its healed and your beginning to work correctly in the way we were designed to do you will be at full centralisation.

Paul Chek recommends having an organic diet otherwise you’re eating dangerous food. Remember, fat is where you store toxins (and excess hormones) that you can’t break down due to not having enough nutrition on board to run the detoxify pathways. By getting your metabolic rate to optimal and you can do this by moving at least 20 minutes a day, even walking. You need eight hours of sleep at night from 10pm in order to restore the body systems and you need to get enough water into you.

As you may be aware I follow teachings by Paul Chek, Charles Poliquin, Robb Wolf, Paul Mort, Travis Jones and have researched this topic from Patrick Holford, Nish Joshi and Shawn Talbott to name a few and I am by no means a leading world expert but I have done work with individuals based on the learning from the above and has seen much better results than that of other methods I used when I worked in gyms.

To stress the importance of hormones  I’m going to quote Paul Mort…

“Neither diet or nutrition matter if your hormones are out of sync.”

Hormones are involved in most physiological processes thus making them very relevant to many aspects of exercise. They influence where and how you store body fat, research has shown that cortisol and insulin promote fat collection and that testosterone increases fat loss.

The research that I have looked into and what I have been taught on courses proves that it is more than likely the imbalance of hormones that cause certain areas to store body fat and the 6 most common stubborn fat spots are:

1. Love Handles
2. Stomach Fat
3. Bra Bulge Fat
4. Bingo Wings
5. Big Thighs & Bottom
6. Moobs

Before I go into each of the fat spots mentioned above I will first highlight in basis terms what hormones are and how they work. In order to do this I will direct reference two definitions that I feel sum up hormones:

“Hormones are chemical messengers that are secreted into the blood by one tissue or organ and act on target cells in other parts of the body.” – J.Kang, 2012

“Hormones act as chemical signals throughout the body.” - J.Wilmore & D.Costill, 2004

So hormones are messengers that travel around your body via blood to give orders to your cells to do things. Hormones can be broken down into two types;

Steroid hormones: These hormones have a chemical structure similar to cholesterol and are lipid soluble and diffuse easily through cells membranes. These are hormones form the adrenal cortex (cortisol and aldosterone), the ovaries (estrogen and progesterone), the testes (testosterone) and the placenta (estrogen and progesterone).

Nonsteroid hormones: These hormones are not lipid soluble so they can not diffuse easily through cells membranes. These hormones can be divided into two further groups: protein or peptide hormones and amino acid-derivative hormones.

Hormones can affect your growth, puberty, metabolism, weight, figure, shape, physical appearance, reproductive behaviour and emotions.

The thyroid gland is located below the larynx and secretes two important nonsteroid hormones which regulate metabolism by increasing the metabolic rate of most tissues and the basal metabolic rate by  as much as 100%. These hormones according to (J.Wilmore & D.Costill, 2004) also promote rapid cellular uptake of glucose and enhance lipid mobilisation, increasing free fatty acid (FFA) availability for oxidation, this is something I want you to think about as you read on.

Another you have properly heard of is the Adrenal gland this sits directly atop of the kidneys and is made up of the inner adrenal medulla and the outer adrenal cortex and each one secretes hormones that are different.

So how do they do this and affect the body to such a degree?

As I’ve mentioned earlier hormones are secreted into the blood in order to be transported to target cells, these cells are where hormones have their effect. Target cells are able to work hand in hand with hormones because they have receptors that blind and lock them together, much like a lock and key. Only the correct key can unlock the action within the cell, Wilmore & Costill (2004) refer to this as a hormone-receptor complex. When there is an increased amount of specific hormone there is a decrease in the number of cell receptors available to it, making the cell less sensitive to that hormone as less hormones can blind due to the fewer amount of receptors. Wilmore & Costill (2004) refer to this as down-regulation or desensitisation. The opposite effect is called up-regulation, these two processes change cells sensitivity to hormones.

Believe it or not there are some receptors that promote the breakdown of fat and some that actually block the breakdown of fat and research shows that there are two types of adrenoceptors that control not only fat cell metabolism but also blood flow into and out of the fat cell.

If we look at Beta-receptors these are the ‘good’ receptors, they increase lipolysis and adipose tissue blood flow while the naughty alpha-receptors inhibit lipolysis and adipose tissue blood flow.

So why tell you this and does it really matter?

Yes it matters, especially when different areas of body fat have different distributions of alpha-2 and beta-2 adrenoreceptors! This basically mean that fat can be mobilised and transported out of them by the blood in an effective or ineffective manner. A clear example of this is the lower body fat found on the hips and thighs – which have been found to have roughly nine times as many alpha-2 receptors as beta-2 receptors = stubborn fat or in scientific terms “elevated alpha 2 trap” and studies have shown that the blood flow in your lower body fat can have 67% lower blood flow than other depots. So with 67% lower blood flow you now have 67% less chance of removing the fat compared to areas of the body that are not storing fat as these areas transport fat away more effectively to be burned up.

So lets now have a look at two of these common stubborn fat spots!

Love Handles

Love handles can be typically seen on the area above your hips (as seen in the pic). The cause of this can be put down to an insulin issue indicating that your body need help handling the carbohydrates and sugar that is in your current diet. Normally insulin regulates blood glucose levels and directs excess glucose to the liver and muscles where it is stored as glycogen ready to fuel the demands of the body. In Robb Wolf’s simple terms “insulin puts nutrients into our cells.” Wolf goes on to explain that “insulin is released from the beta cells of the pancreas primarily in response to increasing blood levels of glucose and amino acids playing a significant role in micronutrient storage and conversions.”

Foods that absorb into the blood stream slowly are classed as having a low glycaemic load while foods that absorb fast have a high rating based on the glycaemic index rating of food and portion size. If you chose a clean and manily low GL foods you can prevent sugar peaks and energy dips. Keeping your blood sugar stable will great for love handle control.

The problem arises with your diet or better put modern day diets which are high in sugar, just look at the cereals and drinks below! You may not even be aware of these hidden sugars and on average we can consume as much as 30 teaspoons every day!

This abnormal amount of sugar found in the modern diet can lead to a condition called insulin resistance which leads to adult onset diabetes due to not managing blood sugars correctly or storing glucose properly. When this happens more insulin is produced in order to control any excess glucose this means fat accumulates in the fat tissue. Where as if insulin levels are low, fatty acids are mobilised from the fat tissue and fat deposits shrink. In some some people with obesity for example the number of insulin receptors on their cells appear to be reduced. Their bodies response by increasing insulin as mentioned above to obtain the same degree of plasma glucose control as normal healthy people.

Even worse is high-fructose corn syrup which is found in every processed food imaginable and according to Loren Cordain PhD “powerfully promotes insulin resistance.”

So did our stone age ancestors never have sugar? In actual fact they did have sugar in the form of honey, dates and figs – these sources of food weren’t always available due to the seasons. Loren Cordain PhD and Joe Friel MS show in the paleo diet for athletes that you don’t have to ban all sweets and can “eat all the fresh fruits that you like, and have certain spices such as vanilla, ginger, mint leaves, cinnamon and nutmeg to recipes.”

Stomach Fat

“The thickness of your umbilical skin fold (belly button) is a reflection of your cortisol output and is a direct reflection of your stress levels and their ability to handle it” says Charles Poliquin.

Stomach fat can be caused by stress (burnout), lack of sleep, bad diet etc. So when Joe Bloggs decides it’s time to get fit and hit the roads or joins a gym and starts doing lots of cardiovascular training and a bit of weights here and there he could in actual fact first benefit by following a more mindfulness programme, to help manage his lifestyle better and get happy, Alejandro Junger mentions in his book Clean that the adrenalin and cortisol created during stress also speed up the acidifying process and backs up the use of following a mindfulness practice.

It is in the adrenal gland that we will find the zona fasciculata which is responsible for the production of cortisol. We will also find the adrenal medulla in the adrenal gland which produces adrenaline. Both cortisol and adrenaline are produced when we find ourselves in stressful situations.

If we look at adrenaline first: adrenaline is produced in small amounts to regulate normal blood pressure, check out the picture below and take note at the size of the vessels and the size of the white arrows which is adrenaline. Nothing going on there to worry about but…

During stressful situations or during a event where we are forced in to a fight-or-flight response.

From watching the video you can clearly see that large amount of adrenaline are produced very quickly and have a dramatic effect on the body. All in case we need to run away or fight, basically so the body is ready for action.

• Raises blood sugar levels by stimulating the liver to change glycogen into glucose
• Causes fatty tissue to release fat into the blood along with protein
• Increases the heart rate
• Increases the speed of breathing
• Increases blood flow to the muscles
• Reduces blood flow to the skin and the intestines
• Widens the bronchioles
• Dilates the pupils

Look at the difference in the size of the vessels which have now vasodilated, which means there has been a widening of the blood vessels and the flow of the blood is increased which in turns carries more adrenaline hence one reason why the white arrow are bigger. The adrenal gland also produces more adrenaline which is the other reason the white arrows are bigger, so more adrenaline produced to fill a wider vessel results in ill health.

Shawn Talbott PH.D has a paragraph in his book The Cortisol Connection that I’d like to share with you now.

“In our fast paced, hurry hurry, twenty first century world, almost of all us are stressed out, sleep deprived, and hyper concerned about our diet and food choices. Because of this chronic stress unfortunately  most of us are also fat.”

This shows in today’s world, people suffer from stress (in different ways and over different things) and whatever way it is the body will respond to it in the same way which is to produce adrenaline. So this is happening in situations where no physical activity happens and the list for this is endless:

• Sitting exams/deadlines
• Even increasing society and family issues that we read about in the news and see on Jeremy Kyle day in day out
• Work-related pressure and balancing this out with home life
• Money
• Living conditions
• Our appearance
• Driving
• Lack of sleep
• Our status in society working class to upper class

All these and more issues can lead to an unhealthy release of sugar stores into the blood and cortisol causing ill health. Most people relate cortisol to being a stress hormone which is a little misleading Robb Wolf states that cortisol is critical to life and a lack of it results in health problems! you can’t win can you! well in actually fact you can so read on.

The graph above by Robb wolf shows  how a normal day starts for a non stressed person or how it started for our paleolithic ancestors. Am starts with high cortisol levels and this is intended to make sure you are alert and ready to go and by pm when we are winding down its drops. Now how many of us have a normal non stressful day every day or for at least longer than a month? Doesn’t happen does it? Look above again at the list of why people get stressed. How many things did our paleolithic ancestors get stressed over on that list?

Now please don’t think our paleolithic ancestors never got stressed because they did but it most likely never lasted long (acute) or was as chronic as we have as they were too busy surviving the elements. We were built to cope with stress on an acute level that’s why we have the fight-or-flight response. Can we respond to missed mortgage payments in a fight-or-flight response? No we can’t as it has further implementations on what we do or can do in future. This means that our graph above would look more like the one below.

Cortisol wants to break down your muscle and increase body fat, the very things that you hope to avoid. So when the sugar is released into the blood it is then taken by insulin to the cells for energy. The only thing is the cells don’t need the sugar for energy as we are not in a fight-or-flight response as we are just dealing with any of the issues listed above, so where does it go? The body does not want to waste it so it is simply stored as body fat. If we were dealing with a real fight-or-flight response the body would use the sugar up and the body would begin to sort it self out and find its balance.

Long exposure to cortisol according to some leading researchers is where real damage can occur, you can experience any of the following:

• Accelerated ageing
• Stomach fat deposition
• Loss of muscle mass
• Loss of bone mass (Can increase the risk of osteoporosis developing)
• Heart disease
• Potential damage to brain cells

Having a coffee or a cigarette can stimulant your body and produce more cortisol. The real problem with cortisol is the way that it forces itself on to cells, it will dock onto hormone receptors by fighting off progesterone (steroid hormone involved in the female menstrual cycle and it’s also in the male body at lower levels). Cortisol will win over progesterone due to the receptor favouring cortisol, this means the progesterone in woman who are permanently stress is less active. Researchers now believe that progesterone helps to burn fat and stimulate bone building cells called Osteoblasts.

Now once the cortisol is attached to the receptor guess what your body does? It sends a signal to the brain to produce more! and not only that but cortisol increases the production of oestrogen the list below shows how the progesterone and oestrogen effects mostly balance each other out.

Too much oestrogen can lead to oestrogen dominance:

Oestrogen dominance can occur at any age but it is more likely to occur in the years preceding and during the menopause. Just as the progesterone hormone is found in small amounts in the male body so too is the male hormone testosterone found in small amounts in the female body. To much production of testosterone in the female body can lead to a lack of ovulation, low sex drive and development of male characteristics such as facial hair.

According to Jerry Brainum cortisol also plays an important role post-exercise, by helping to supply fat in order to power muscle-protein-synthesis reactions. So cortisol is definitely not all bad it is just a matter of how you manage your lifestyle and training. Jerry goes on to state that an easy way to manage cortisol is to get sufficient rest between exercise sessions, and also enough sleep. Research also shows that a higher protein intake and in-particular branched-chain amino acids, also helps with recovery.

I’ve only touched the tip of the iceberg here everything that I have talked about can lead to you being very unhealthy. This could even cause you to be put in a life threatening situation and that’s one thing we all want to avoid. The good news is that by addressing the situation your in correctly and make key achievable positive changes your body will change for the better.

I hope you have enjoyed this article? If so, please your comments in the box below.

Stay healthy,

Staying healthy is not easy and it takes a multi-pronged approach to stay fit. Often it is the little things that matter. For example, getting off the bus and walking for two stops, buying a black coffee instead of a cappuccino are all actions that add up and make a difference to overall health.

Surprisingly, looking after your feet is on the list of little things that make a huge difference to your long-term health. Visiting your local foot clinicon a regular basis can all make a huge difference to your health. If you want to know more, please read on to find out why.

Better feet keep you moving for longer

There is no doubt that if you have bad feet you are not going to want to get up and go for a walk or a run. Taking an exercise class or going to the gym is going to be painful, so you are less likely to want to do it.

Having bad feet narrows down the kind of exercises you can do. This makes it harder for you to stay fit.

It also means that you will be less active in your day-to-day life. You are going to get in the car to go to the shops rather than walk if walking results in painful feet.

Good posture helps with joint and bone health

When you have bad feet, your posture is affected.  You walk in a way that compensates for the fact that your feet hurt.

This means that you walk in a lopsided and unnatural way. Over time, this puts a huge strain on your spine, hips, knees and ankles.

If you keep good posture and walk properly, it is far easier to maintain strong bones and joints. As you age this will have a big impact on how mobile you are and therefore on how healthy you stay.

Foot care is particularly important for diabetics

If you are one of the millions of people in the world, who suffer from diabetics looking after your feet is even more important. Circulation is an issue for diabetics, so problems with the extremities like the feet are common.

Over time the feet can start to go numb, small cuts do not heel and in time it is possible to lose toes, and potentially also your foot or part of your leg. If left gangrene and other infections can set in.  These serious infections or amputations are life changing. They have a very negative impact on your life. Therefore, for diabetics, looking after their feet is critical.

A chance to spot health issues

Podiatrists and chiropodists can also help you to choose the right footwear to avoid issues with your feet. The way you are built, your gait and how you walk all have an impact on which type of footwear you should wear.

So, if it has been a while since you last visited a foot clinic take the time to make an appointment and start looking after your feet.

Fitness

Of course, this is the most immediately obvious one, and probably the most important thing too. Lack of physical activity is one of the number one health risks for kids in developed countries, and just a few hours each week can have major benefits. You don’t need to put pressure on a child to really work out, because they’ll naturally do a good job of it themselves. There are some activities that you wouldn’t necessarily associate with fitness that actually do make really good choices. Skating for instance, whether on roller skates or a board, is often seen as a ‘cool’ activity, but it really does get the heart rate going. You can buy all the gear you need at Librance Skate Shop.

Self Esteem and Confidence

Many outdoor activities involve learning a new skill, which is something that can really help boost confidence in a child that is traditionally shy or nervous. Becoming good at a skill is very valuable indeed, and it’s something that will stay with the child. If you can teach yours to be good at something before they learn it in school, then they’ll have a head start on everyone else. Often this is something that will stick with them for a long time.

Networking

Team sports and even individual exercises can be a great way of meeting new people and making friends for kids of all ages. There are also huge benefits in doing outdoor activities with others, as children can encourage each other, and learn from one another. You might try looking in your local area for amateur sports teams or athletics groups where your child can meet others. Many will cater even to children who have no prior experience in the activity.

Getting kids outdoors and active is really very important. There are so many benefits to it that it is an essential part of childhood, and you should find new and exciting ways to get them out there and enjoying themselves.

Thanks,

Every now and again it’s important to take some time out and relax! so I decided to take my own advice for a change and treated myself to an Indian Head Massage at Woven Heart in Solihull.

I’ve had Indian Head Massage before but it turns out I didn’t realise all the benefits you get from it – the massage can in actually fact assist with a lots of physical and emotional problems!

For the treatment I was took to a lovely room that was very relaxing and welcoming, Sarah (The Therapist) took me through the treatment and asked if I wanted to have the massage through my clothes or on my skin with oils. I selected through my clothes and in hindsight wish I selected oils now but will try that next time.

So lets have a look at four of the benefits:

• Prevention of migraines, headaches and back pain
• Detoxifies the body by stimulating lymphatic drainage
• Can relieve sleeplessness, restlessness and insomnia
• Can relieve symptoms of anxiety and depression

I’m not going to lie this last year has been a difficult year and the amount of tension in my upper back, neck and head has lead to severe migraines, headaches and back pain. If I’m honest crippling migraines where I have to remove myself from everyone and relax in a dark room.

When I had my massage Sarah applied pressure to points in the upper back, arms and shoulders so that my muscles become more relaxed and any knots would be released. At this point I could feel the warms of the massage on my skin even tho I had a t-shirt on, my muscles where become very relaxed as was I . After Sarah had worked on my back and arms so then moved up to my neck and head.

LUSH…I was in heaven, it was so relaxing having hands run through my hair and push my scalp and massage my neck, it turns out that this section of the massage reduces headache-causing blockages along with encouraging better circulation of the cerebral fluid.

I remember being at college when I was studying sport science and  the football team were treated to 6 weeks of Indian Head Massage treatments while we were in preseason training as the coach had us all on a new diet to get us fit. In the outline of the preseason we were told that the Indian head massage would also help expel waste products from the body.

I’m sure back then we were told anything but turn outs it was true is a MAJOR plus of the treatment. As Sarah’s hands were apply pressure it encourages the natural drainage of the lymph, which carries waste products away from the tissues back toward the heart.

One thing I’ve always struggled with is my sleep so much so that it even effects my partners sleep, this is normally down to stress and anxiety and after receiving my Indian Head Massage from Sarah I was experiencing a  deeper sense of well being and relaxation. I got a great nights sleep for the next four nights as I didn’t feel on edge all the time.

So I’ve mentioned a little about not sleeping due to stress and anxiety, stress is a killer and I would encourage people who are experience stress to reduce it which is often easier said than done but must be done for your health! Sarah explained to me that when she massages the head it encourages the supply of oxygen to the brain, when this happens it  help’s to improve your mood, think more clearer.

I can now see why companies employ therapist like Sarah to help their staff work better.

Over all the massage was amazing and I’m very sure Sarah has healing hands, she is ultra professional and her treatment room is very personal which I like rather than a big open salon.

This is something I am going to have again possible next week due to the benefits I got, I’d also encourage anyone within the Soilhull area to go Woven Heart for the treatment.

For more information on Indian Head Massage check out Woven Heart of Facebook.

Thanks,

Preparation

It’s all in the preparation! Start preparing for all your Christmas indulgences now. Eat clean and train hard for the last few remaining weeks leading up to Christmas. Counter balance those units of alcohol and block of chocolate now so you can enjoy them guilt free over Christmas. By preparing now, you’re also saving some of the hard work you need to put in over January to get back to your best.

You only need 15 minutes to stay healthy in winter. Please read these fantastic tips from Alex Harris, commissioning editor of Men’s Health magazine. Survive winter and emerge healthier than ever!

Don’t shop on an empty stomach

It’s a well known saying and it’s true. We can’t avoid and nor should we, the Christmas parties and drinks. It’s a time to let your hair down and enjoy yourself and we can help ourselves at home by not shopping on an empty stomach. If it’s not in your cupboard, then it’s not going in your mouth! You’ll get plenty of people buying you boxes of chocolates and bottles of wine anyway so save your cash and your waistline by only buying the essentials.

Do plenty of walking

Sunlight is good for fighting off winter fatigue. We all feel it – all you want to do is curl up on the sofa and watch Miracle on 34th Street! Before you do, open those blinds and maybe have a brisk walk around the block to shake off those cobwebs. Also make your home environment as light and airy as possible so turn on those Christmas tree lights.

Get plenty of Vitamin D in your body

Vitamin D gives us healthy bones and teeth. Vitamin D also helps us fight off winter fatigue (see tip above). The sun is a good form of Vitamin D but it’s limited over the Christmas period and in the UK in general! Foods like fish, eggs and cereal are all great sources of Vitamin D so stock up now.

Please follow these four simple tips and enjoy your festive break. Merry Christmas!

I’m very excited to be featured on the fab 4Ever Fitness!

You see I’m currently on a mission, a mission to help men and women regain their bodies and more importantly their health! I want to help men and women who are frustrated at never achieving their goals.

I’m on this mission because something I’m learned first hand this year is that health is of vital importance for a person’s happiness and I see so many unhappy people that I’ve made it my goal for 2015 to help 10 people a month start to regain their body back, and help them stay in great shape  

Even if your really busy struggling to find any time to exercise, I understand as I’m a full time specialist tutor working with autistic children while being a mumtrepreneur!  Even just being a mum is more than a full time job!

So I know that not everyone has the time to go to classes/gym or even the confidence simply because I was that person.

The beauty of keeping fit and being healthy with exercise is that you can use your own body! you can add all the fancy gear later meaning you can start today!

Regaining your body is a nutritional cleansing and weight management program that works over 69 days and is broken down into three stages;

1) A cleanse that is designed to help you remove stored toxins feel lighter and more energised!  I’ve had clients after doing the cleanse reduced their body fat %, felt lighter, reduced bloating, have more energy and lost weight!

2) Sustainable weight-loss, you will be taught how new nutritional and exercise strategies to reach your target goals in a safe and suitable manner, remember quick fixes are not fixes!

3) Build lean muscle (ladies this does not mean you will look like a body builder), this last section will simply help to tone your body!

I will be running this program on a two monthly basis accepting 10 people at a time starting in January with the next intake being the start of March, I am only taking 10 people on board so that you get the outstanding service and guidance from not only myself but a specialist trainer within a secret group meaning support is there 24/7!

In the group you will have access to exclusive exercises to boost metabolism, learn life lasting tips to help burn fat quicker that you will not get anywhere else!

Best of all this can be done in private in your own home and the kids could even join in!

If you want to see the power of the program and the transformation pictures then check out “Kelly Garsia’s Regaining Your Body” there will be lots of helpful tips and advice on health & fitness from our specialist trainer!

I wish you all the best in your health for 2015!

If your like me and have a dog you could be onto a winner for your health especially in your later years!

Countless studies reveal that walking your dog really is good for you. You don’t have to go to a gym and you don’t even have to enrol in dance classes -although you can if you wish. Believe it or not, walking the dog could be all the exercise you need – not to mention helping you socialise and get out and about.

Daily exercise is the key to a healthy life and dog walking could be the ultimate exercise.

Walking may be better than jogging

A recent article in The Daily Mail revealed that “regular walking is good for you because cardio vascular exercise strengthens the heart and lungs increasing overall fitness.” If you’ve recently downsized and moved to a McCarthy and Stone Retirement Living apartment then a great way to discover your new area and enjoy the benefits of exercise is to walk around your local surroundings.

Once you’ve become familiar with your new area you can then enjoy long, relaxing walks with your dog. Having a pet will encourage you to go out every day – regardless of the weather – but if you don’t want the hassle of pet maintenance in between walks then your local pet rescue centre will welcome you with open arms should you agree to provide one of their strays with a daily walk.

Alternatively, you may even be able to earn a few pennies as a dog walker for busy professionals living nearby!

Your quality of life will improve if you take regular exercise

If you take a dog for a regular walk, you’ll be less likely to defer this activity than if you were walking on your own. Walking a dog is more than just beneficial for your physical health though – it can also boost your overall wellbeing and emotional health.

This is because you can enjoy great conversations with locals and boost your serotonin levels at the same time. For the physical benefits, research carried out at the University of Sydney discovered that “9% of the coronary heart disease among dog owners could be prevented if they walked their dogs for 150 minutes a week, which equates to less than half an hour per day.”

Older people find walking a dog relaxing and you can take every walk at your own pace. Puppy walking is more strenuous so if your mobility only allows you to walk at a steady pace, a more mature dog may be more suitable.

Canine companions can help you

Your new canine companion will also help your mental health. Many widows and widowers find that a stroking and petting their dogs can relieve stress. Dogs are loyal and you’ll soon find that you look forward to the new day again with the help of your responsive pet.

Walking your dog can also boost other parts of the body as well as your heart and a Harley Street osteopath, Marcus David suggests that “walking helps drain the lower legs of excess fluids and can help prevent varicose veins through the pumping action of the calf muscles. The increased supply of oxygen exercise promotes also gets rid of waste products in the tissues.”

In other words, even though your legs may ache if when you first start your exercise regime, keep at it because you’ll soon see the benefits!

Thanks,

Did you know that in the United Kingdom alone cigarette smoking is the cause of more than 100,000 deaths a year?

Making the decision to stop smoking is usually easy to make but actually quitting  is the hard part. There are so many benefits to stop smoking you may ask yourself why you do it.

Here are some of the benefits you will notice if you stop smoking:

• Increased energy
• No more bad breath and stinky clothes
• Food tastes better
• No longer feel constant anxiety when you can’t smoke
• Improved circulation
• No more smoking related coughing
• Save money

The above are only a few of the benefits and each benefit can occur during a different time period. Quitting can be very hard because of the nicotine – a very powerful and addictive drug. When your body and brain get used to having this drug, they only want more.

The good news is that there are solutions to help you get over your addiction and quit smoking forever. Below I will go over some of these well known methods and what they involve.

Nicotine Patches

Nicotine patches have been around a long time and do provide some relief to withdrawal. The benefit of a nicotine patch is that it is released in the body over a longer period of time compared to cigarettes and nicotine gum.

The slight downside for most smokers is that you will not feel that “rush” that you often feel directly after smoking a cigarette. It is recommended to use nicotine patches at a higher dose when first starting and gradually lower the amount down. You should use a patch for 2-3 months. And it is also recommended to never smoke when you are on the patch.

The overall success rate that people have had from studies show that around 18-25% of people stop smoking when utilising the nicotine patch.

E-Cigarettes and Vaping

E-Cigarettes have been the latest craze for people looking to quit smoking as they offer nicotine in a much safer delivery system. E-Cigarette smokers commonly refer to traditional cigarettes as “Analogs” and analogs are well known to have tons of additional chemicals that Vype electronic cigarettesdo not have.

The nicotine is delivered from “vaping” coming in the form of the oily substance that is used in e-cigarettes. These come in many different varieties of flavours and strengths. Another benefit of vaping is there is literally no harm from second hand smoke because it’s actually a vapour that is emitted and not smoke.

Nicotine Gum

Another option to help you stop smoking is by chewing Nicotine Gum. One benefit of using gum over the nicotine patches is you can control your urge at anytime by simply chewing a piece of gum. There are various flavours and it comes in two strengths, either 2mg or 4mg of nicotine.

Hypnotherapy

Hypnotherapy is another option and there are people who have had some success to quit smoking through hypnotherapy. With hypnotherapy the patient is generally put in a relaxed hypnotic state and the therapist will fill the patients subconscious mind with healthy thoughts and removes the part that smoking is good for them.  The general idea is the hypnotherapist wants to instil into the patient that smoking is bad and the end result will be that the patient will no longer want to smoke.

There are other options to help you stop smoking but these are some of the popular ones. In the end it ultimately comes down to your own willpower and how bad you want to stop.

As you guys know, my Brother still smokes. I hope that one day, he reads my articles and gives up for good.

Thanks for reading,

Here is the short version of the brilliant SUGAR THE BITTER TRUTH!

Make sure you watch this…

]]> http://www.4everfitness.co.uk/sugar-the-bitter-truth-the-short-version/feed/ 0 http://www.4everfitness.co.uk/wipe-out-winter-tiredness-with-these-tips/ http://www.4everfitness.co.uk/wipe-out-winter-tiredness-with-these-tips/#comments Sat, 21 Dec 2013 11:52:37 +0000 4Ever http://www.4everfitness.co.uk/?p=3655 Hi everyone,

Do you feel lethargic as soon as winter hits? Are you constantly thinking about your bed and finding it hard to concentrate on simple, everyday tasks? Well, you’re not alone, seasonal tiredness and Seasonal Affective Disorder is now recognised as a common disorder, affecting up to 10% of some parts of the US. Winter tiredness is mainly caused by the reduced sunlight hours and the consequent reduction in melatonin, the ‘sleep hormone’. This promotes sleep disruption and upsets the normal balance of metabolism and your internal body clock. If you feel particularly fatigued or sluggish during the winter months these tips can help restore some order to your daily rhythm. If this can’t help you, private clinics such as Blossoms Healthcare and the NHS carry out wellbeing check-ups to assess your health conditions.

1. Maximise Sunlight Exposure

For some, an early start and late finish to the day means completely missing the sun in the morning and evenings. If this is the case for you, avoid staying indoors with artificial light during the office hours and try to make the extra effort to go for a walk on your lunch break. Even on dreary, overcast days the UV rays from the sun still get to you.

2. Maximise Vitamin D Intake

Vitamin D is synthesised in the skin with the help of UV rays from the sun, therefore, if your sunlight hours are really at a minimum, you may be lacking vital vitamin D. Make sure your aim to get as much dietary vitamin D as you can by eating lots of oily fish, eggs and meat. Supplements are also advised to ensure your levels are kept to a maximum.

3. Stick to a sleep schedule

When you set a sleep routine and make sure you get up as well as go to bed at similar times, your body begins to adjust to these sleep movements. It will take some time, but soon you will naturally begin to wind down as it nears bed time and wake easier in the mornings. This will make the early morning wake up a much better experience and you won’t feel like you’re being torn away from your favourite spot in the bed.

4. Maintain an active lifestyle

Sitting at a desk 8 hours a day is unavoidable in some jobs, but be sure to break up the length of time you’re sat at your desk. Make sure you get up and go out for a lunch break. Take the stairs instead of the lift. Use the toilets on the floor below or even just keep a water bottle at the end of the room. Little breaks will not only help with concentration and productivity, but it will also keep the mind and body active and prevent it from drifting off into the land of nod.

5. Avoid high sugary foods and drinks

For some a can of Red Bull is as vital to their day as breakfast. But these sugar-filled drinks might give you an initial boost, but it will bring you down as rapidly as it brought you up. Natural sugars in fruit and vegetables taken in the form of light snacks between meals will keep your energy levels high as well as keep your hunger at bay.

Thanks,