Fitness for the New Year in 2008

It’s a new year—2008!

It is amazing how fast time flies, but isn’t that good? Now it’s the new year—a time to start fresh and begin again!

It’s a time to reestablish last year’s health and fitness resolutions and really make them happen this year!

Life can seem overwhelming with so much to do, but with just a few small changes, you can achieve your goals of shooting the most hoops or running that 5K as a family. You can really have the health and fitness you’ve always wanted. Really make it happen this year! Make this the best year ever!

Here are 7 simple and easy tips to get you started to feeling great in 2008!

Eat Breakfast.

Breakfast really is the most important meal of the day. It energizes your body and mind, revs up your metabolism, and curbs your appetite so you’ll be less likely to overeat at lunch. So, no more excuses that you’re not hungry or don’t have time, just grab a banana and yogurt, and feel the difference! Kids, with a healthy school breakfast, you’ll have the boost you need to jump-start your day and learn better in school!

.

More fruits and veggies, please.

.

Increasing fruit and vegetable is the “secret ingredient” to achieving a healthy weight and feeling great! Not only are they packed with vitamins, minerals, and antioxidants, they also contain fiber that keeps your gut fit and fills you up so you eat less. A variety of fruits and vegetables are part of every nutritious school lunch. Select and enjoy them for better health and strength.

Get moving!

Exercise keeps you young and fit! It lowers your risk for developing chronic diseases, gives you energy, and releases the body’s natural good feeling chemicals, endorphins—so you’ll feel great! The Dietary Guidelines suggest that you get at least 30 minutes of moderate aerobic exercise most days of the week. So, kids, make recess count! Run and play hard! For you who are on-the-go, finding 30 minutes can be a challenge. Remember that the renewal of body and spirit will help you to accomplish your responsibilities faster. If you really want to see results and burn calories all day long, engage in weight resistant training. With just 2-3 sessions each week, you’ll begin to see a new you!

Watch less TV.

Watching TV and playing video games can be fun and relaxing. But what can be even more fun and relaxing is doing something mentally or physically active like going for a walk or playing a board game with a family member. Exercise and laughter may relieve you your present stress and will help you get a better night’s sleep. So, the next time you find yourself being a couch potato, get up and consider if hopscotch, catch, or checkers might not be a more satisfying alternative.

Snooze, you Win!

Sleep is bliss, although we all seem to get too little of it. Kids usually don’t want to go bed, and staying up late for teens and young adults is the cool thing to do. Though sleep is where the excitement is for adults, more often than not, they don’t have enough time for it. Whether sleep is “in” or not, sleep is one of the best things you can do for your health and happiness. If you get enough sleep, you will be able to concentrate and learn better the next day. Also, your body will burn calories more efficiently for the entire day—so you look and feel great! Kids 6-9 years old need to get about 10 hours of sleep, pre-teens at least 9 hours, teens 8-9.5 hours, and adults 7-8 hours.

Make meal time family time.

Studies have shown that kids who eat dinner with their families each night of the week are 20 percent less likely to drink, smoke, or use illegal drugs. Make dinner time a time to get know your kids or parents better and a time to reach your nutrition goals. Kids, take part in preparing the meal. Remember to include one to two a delicious vegetable dishes!

Laugh more!

Have you ever thought of laughing as exercise? Well, it is and the harder and more you laugh, the better work out you get! Also, since laughing is an exercise, it too releases the body’s endorphins—so feel great! Every day this year, find something to laugh at. Rent a funny movie, borrow a joke book from the library, or spend more time with your funniest friend. The more you laugh, the less stress you will have and the healthier and longer you’ll live.

Now that you’ve read the tips for a healthier and happier year, don’t just sit there. Start applying them today to reach your health and fitness goals and start feeling great in 2008!

.

Reprinted with the kind permission of the Jordan School district in Utah: www.departments.jordandistrict.org/nutritionservices/Nutrition
.

Krunch Fitness in Earlwood, Sydney
.
We provide resources and products to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Christmas Exercises for Lots of Laughs

At Christmas make a rule that there should be a small note attached to every gift given. This note should be read before the gift is opened.

The note will describe an exercise that must be done by the person for whom the gift is intended. The exercises cannot be too difficult, although they may be unusual.

For example:

Gift for Dad, "Do five sit-ups with hands in pockets."

Gift for Mum, "Lift Junior off the ground five times." (Great if Junior is about 27 . . he he he . . )

Krunch Fitness in Earlwood, Sydney

.

We provide resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - C

C

Calorie
The amount of heat required to raise 1 kg of water 1º C; unit of energy.
Cardiovascular Relating to the heart and blood vessels.

Center of Gravity
The center of a body's mass. In the human body it is the point, which all parts are in balance with one another. It is dependant on current position in space, anatomical structure, gender, habitual standing posture and if external weights are being held.

Circuit Training
Selected exercises or activities performed in sequence.

Closed Chain Exercise
Exercise that occurs when the distal segment of an extremity is fixed, such as performing a squat, in which the foot is in contact with the ground.

Closed Skill
One for which the environment is stable and predictable.

Collagen
The protein of connective tissue fibers.

Combined Movement
Any combination of exercises or trunk movements.

Concentric Action (shortening)
The force produced by the muscle is greater than the external resistance; therefore the muscle is able to shorten while overcoming the external load.

Connective Tissue
The body's supporting framework of tissue consisting of strands of collagen, elastic fibers between muscles and around muscle groups and blood vessels, and simple cells.

Contralateral "the opposite side".
For example, "the right latissimus dorsi works in conjunction with the "contralateral" - or left - gluteus maximus."

Coordination
Harmonious interaction; synchronizing movement.

Core Training
Refers to the progressive training of the musculature of the lumbo-pelvic-hip complex.

Cramp
A spasmodic contraction of one or many muscles. Calcium Deposit Abnormal hardening of soft tissue, usually from repeated injury.

Krunch Fitness in Earlwood, Sydney.

Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Cellulite - How to Get Rid of It Permanently

How To Get Rid Of Cellulite - Permanently

By Layla Marshall

Sometimes it seemed like no matter how much exercise I did, I'd never get rid of that dimpled look on my thighs. I was sick of it, and wanted it gone. I was determined to wear a bikini the following summer. So getting rid of cellulite became my mission.

I did a bit of research and found out that cellulite was fat cells that had been deposited into the middle layers of the skin. “Why on earth would my fat cells decide to do this to me?” I asked, aghast. Well it turns out that there are fibrous tendons that anchor our skin to muscle. There is fat between the tendons and muscle. As the fat cells accumulate between the tendons and muscle they begin to push up against the skin, causing the dimpled, cottage cheese appearance. So cellulite doesn't necessarily affect overweight people alone, it is in fact, common in lean people also. It is however, more visible in overweight people, as there is more fat deposited.

OK, enough about what it is. How do we do away with cellulite? We need to find an effective fat loss method. There is no easy way around it. Magic potions, miracle diets, exotic creams or even liposuction will not permanently get rid of cellulite. But there are definitely methods that work.

1) Body Brushing: Body brushing is exactly just that. Brushing your skin every morning stimulates blood circulation and helps lymph flow. It also brings nutrients and oxygen to the epidermis (outer skin layer). This obviously won't leave you with sexy smooth legs overnight. It's just a method that helps. A body brush won't cost you an arm and a leg either. You can get one for less than $10.

2) Your Diet: Eating fat laden food is obviously not going to work in your favor. Food like chocolate cake, fudge, heaven help us, whipped cream, oil saturated foods are some of the things you'll have to sacrifice in order to lose fat. Of course it's OK to treat yourself once in a while. But these are definitely foods you shouldn't be eating everyday.

3) Exercise: Proper weight training will definitely reduce cellulite. Circuit training is also another option. It's basically an aerobic work out and strength training all rolled into one. Who knew you could kill two birds with one stone when it comes to exercise? Circuit training is great for overall fat loss and toning.

Getting rid of cellulite is not an easy task. It seems that a lot of people start out with all the enthusiasm in the world. But somewhere along the journey, enthusiasm decides to take a hike and seems to never come back.

This lack of motivation is what sees people jump from diet to diet. From pill to pill. From surgery to surgery. The solution to this is some sort of guide. Writing your goals clearly is a perfect way to start. No, don't just think about them, actually get a piece of paper, a pen and write them down.

If you can't think of anything to write, then here are some ideas:

What - What parts of your body do you want to rid of cellulite?
When - By what date should you have lost all the cellulite?
How – How are you going to get rid of the cellulite?
Who - Whose expertise are you going to seek?

Cellulite. It's stubborn and it's annoying. Needless to say, I wore my bikini that summer and loved it! OK, so not all the cellulite was gone, but most of it was. I just ate right, maintained my motivation, exercised and most of all, found the right guide. Hopefully these tips have given you a ray of hope and persuaded your thighs to get rid of that cumbersome luggage forever!

Krunch Fitness in Earlwood, Sydney
.
Krunch Fitness provides resources and products to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - B

B

Balance
A state of equilibrium; a state in which the body has the ability to move in space in a controlled movement.

Body Composition
Refers to the ratio of an individual's percentage of fatty mass to fat free tissue mass (I.E. muscle, organs, etc.).

Ballistic
Fast, dynamic movement.

Basal Metabolic Rate (BMR)
The rate at which the body expends energy while at rest.

Bilateral
With reference to two sides.

Biomechanical Efficiency
How effectively the body operates with absolute minimal stress on specific joints.

Biomechanics
The study of motion and the effects of forces relative to the body.

Body Part Exercises
Exercises that isolate a particular muscle group.

Bursa
A synovial-lined sac existing between tendons and bone, muscle and muscles and any other site in which movement of structure occurs.

Krunch Fitness in Earlwood, Sydney.

Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

What is Acupuncture Really?

Acupuncture

The use of acupuncture dates back more than 2,000 years. This is a traditional medicine of Japan, China, and other Eastern countries. The use of acupuncture is beneficial in that it stimulates areas of the body that have a direct correlation to internal organs.

By placing fine needles into specific points, the body is encouraged to promote natural healing, improve function, and provide an overall boost to your system. When these needles are inserted, they go into Meridians, which are channels somewhat like streams within the body.

Just as there might be a boulder sitting in a stream blocking the flow of water, it can be the same for the channels of blood in your system. Acupuncture helps to remove these obstacles by providing stimulation, thus improving health.

Krunch Fitness in Earlwood, Sydney.
.
Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - A

Fitness Glossary

A

Absolute Strength
The maximum force that an individual's muscle can produce is a single voluntary effort, regardless of the rate of force production.

Abduction
Movement away from the midline of the body.

Abdomen
The region between the diaphragm and the pelvis.

Acupuncture
A practice, chiefly in Chinese medicine, of attempting to cure illness or relieve pain by puncturing specific areas of the skin with needles.

Adaptation
To adjust to new conditions.

Adduction
Movement toward the midline of the body.

Adhesion
The abnormal union of body tissues that are normally separate (similar to scar tissue).

Adipose
Fatty substance

Aerobic Exercise
Exercise occurring in the presence of molecular oxygen in the muscle.

Afferent Neuron
Sensory neuron carrying information toward the central nervous system.

Agility
Ability to start, stop, and move the body quickly in different directions.

Agonist
A muscle responsible for producing a specific movement through concentric muscle action.

Amino Acids
A class of organic compounds that are building blocks from which protein is constructed.

Anaerobic Exercise
Exercise occurring in the absence of molecular oxygen in the muscle.

Anatomical Position
Standing erect, with feet and palms facing forward.

Anorexia Athletica
The use of excessive exercise to lose weight, normally associated with anorexia nervosa.

Anorexia Nervosa
An eating disorder characterized by a distorted body image in which a person does not take in a sufficient amount of calories, eventually causing harm to the body, and sometimes death.

Antagonist
A muscle responsible for opposing the concentric muscle action of the agonist.

Anterior Tilt
Pelvic tilt in which the vertical plane through the anterior-superior spines is anterior to the vertical plane through the symphysis pubis.

Anterior
Anatomical term referring to the front of the body; toward the front.

Appendage
A structure attached to the body such as the upper and lower extremities.
Arthritis Inflammation of a joint.

Articulation
A joint or connection of bones.

ASIS
Anterior Superior Iliac Spine.

Asymmetrical
Imbalance of the arrangement of parts. Not moving together.

Atrophy
Wasting away of any part, organ, tissue or cell.

Autogenic Inhibition
Inhibition of the muscle spindle resulting from the Golgi tendon organ stimulation.

Avascular
Without blood supply.

Avulsion
Forceful tearing away of any part of a structure.

Krunch Fitness in Earlwood, Sydney.

Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Quotes

"Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied." - Charles Caleb Colton
.
Krunch Fitness in Earlwood, Sydney.
.
Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Quotes Goethe

"Take care of your body with steadfast fidelity." -Goethe

Krunch Fitness in Earlwood, Sydney.
.
Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787