Ultimate Health & Fitness

Sign of a good workout

Low Carb diets better at decreasing visceral adipose tissue than Low Fat diets according to this study.

Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial Insulin resistance and accumulation of visceral adipose tissue (VAT) and intermuscular adipose tissue (IMAT) place aging adults with obesity at high risk of cardio-metabolic disease. A very low carbohydrate diet (VLCD) may be a means of promoting fat loss from the visceral cavity and skeletal muscle...

All hail the Avocado.....!!!

Functional Food Super Hero #10 - Avocado - That Sugar Movement All hail this fruit of goodness! Avocados have become increasingly popular, and it is easy to see why. A fantastic source of wholefood, healthy fat and fibre, its creamy texture leaves you satisfied. Which means in the end, you are getting good bang for your caloric buck. Avo-mazing Nourishing and n...

It’s little comments like this that can make your day.

When there’s no fresh Protein left in the house. This is my second best option. Salad with Kale, Asparagus, Pumpkin Seeds, mozzarella, blueberries, olive oil & sea salt. With a Collagen Protein & Super Greens shake.

Want more energy?
Sugar is your WORST option...!

Sugar high? More like sugar slump - That Sugar Movement Feeling bleary-eyed or a little blue? Think something sweet will help? It is common to reach for a soft drink, chocolate bar, cookie or cake at these times, seeking an energy or mood boost. But did you know the sugar rush we are after actually leaves us feeling worse in the long run? The study … C...

SLEEP YOUR WAY TO BETTER HEALTH & FITNESS...!!!
Top ten tips for a better nights sleep. (Updates) Try one of them, or try all of them, and see what works best for you.
1. Exercise everyday.
A high intensity workout is best, but any kind of physical activity or sports will help too.
2. Avoid caffeine after 4pm.
That includes coffee, black tea, soda & pre-workout drinks that contain caffeine.
3. Turn your bedroom into the bat-cave. Keep your bedroom as dark and as quiet as possible with a comfortable temperature (around 19c seems to be best)
4. Never use your bedroom for work. The bedroom should be a place to relax only as it can be difficult to switch from 'work mode' to 'relax mode' when you finally do go to bed.
5. Supplement with 300mg of good quality magnesium, 3grams glycine, 3g inositol, or 1g theanine 1 hour before bedtime.
6. Turn off electronics AT LEAST 1 hour before bedtime. Avoid TV, video games, tablet & cell phone games. Try reading a good old fashioned book instead.
7. Keep a journal. Every night write down 3 things you are happy about or you have done that day before going to bed. It may make you feel that the day is complete and it's time to relax.
8. Have a regular sleep pattern.
Go to bed and wake up at the same time everyday. Studies have shown that going to bed at 10pm and waking up at 6am are the optimal times to sleep and most likely reflect the sleep patterns of our ancestors.
9. Stay healthy in general.
Eat at least 3 nutritious, low-GI meals everyday and avoid sugar & alcohol. Also, cut out ni****ne, if you smoke, quit smoking now. If you use ni****ne products, get off them ASAP. Ni****ne can make people nervous or anxious.
10. Eat dinner early and try some herbal teas which help to induce sleep & to relax.
Chamomile, Passion flower, Valerian, Lavender, Peppermint or kava kava. Having a cup of herbal tea after dinner can also help to avoid cravings for sweet things before bedtime.

Seminar and Q&A with Peter Forsberg at work today. Great information and very interesting to learn about the development of his hockey career.

Want to improve sleep?
Stay away from screens & wi-fi in the evening. Here’s a study with convincing results...!

Sleep problems in excessive technology use among adolescent: a systemic review and meta-analysis Inadequate sleep quantity and quality is a public health concern with an array of detrimental health outcomes. Portable technological devices have become a ubiquitous part of adolescents’ lives and may affect their sleep duration and quality. The purpose of this study was to summarize published an...

'World-first' call for exercise to be prescribed to all Australian cancer patients A group of Australian cancer experts release a world-first statement calling for exercise to be prescribed to all cancer patients, saying the evidence of its benefits is indisputable.