• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The functions of water in the human body are vital. Water:
• Transports nutrients and oxygen into cells
• Moisturises the air in lungs
• Helps with metabolism
• Protects our vital organs
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturises our joints

Every system in your body depends on water. Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, the brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration. Water also flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

HOW MUCH WATER SHOULD WE DRINK PER DAY?
There are so many different recommendations as to how much water we should drink, however the rough guide is that men consume roughly 3 litres of total beverages a day, and women consume 2.2 litres of total beverages a day. If you are a bigger person, the weather is warmer, you are performing exercise then it is common sense that you will increase your water intake accordingly.
If you are not anywhere near these amounts per day, we don’t recommend trying to go straight towards achieving this. Get a stainless steel drink bottle, or drink out of a glass (aviod plastic), measure how much it water it holds, and then work out how much you currently drink per day. Build to it slowly but consistently every single day. Even cut a small piece of lemon or lime to add to the water for some flavour if you wish. I guarantee you will start feeling better immediately!

WATER FOR WEIGHT LOSS
Whilst the knowledge of the benefits of drinking water has been known for a long time, it is only recently that the true knowledge of how much water helps with weight loss has come out. At Essential Personal Training, we have had several clients of late who have been getting frustrated with their weight loss as they have stated “I’m doing everything I can to lose weight and nothing has happened this week”. When we question their water intake, it is usually an emphatic, “no that hasn’t been very good”. After establishing this, and asking them to increase their water intake, they have all had significant weight loss results!
How does this happen you ask?
Studies show that dehydration can result in increased fat deposits in the body. This is because water is important for metabolising fat into energy. Lack of water in your body can affect metabolism of fat into energy and lead to higher fat deposits in your body. Put simply being hydrated allows you to burn fat more easily. This is something we at Essential Personal Training are seeing and experiencing with people every single week! Simple, but effective! Of course it will only work if you are eating well along with this, but if you’re struggling to get that last bit of weight off then this may be your answer.

References

http://wiki.answers.com/Q/How_much_water_should_you_drink_each_day#ixzz1ZDL3eSX5

http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html

http://slimmersexpert.com/water-weight-loss-drink-more-water-to-lose-weight

Shin splints refer to pain along or just behind the shinbone (tibia). They vary in how serious they are, and if untreated, and the individual doesn’t listen the signs, they can lead to stress fractures.

Some of the common causes can be due to poor footwear, the biomechanics of how the individual moves, overtraining, running on hard surfaces. A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch). Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.

Pain is often noted at the early portion of the workout, then it lessens, only to reappear near the end of the training session. Shin splint discomfort is often described as dull at first. However, with continuing trauma, the pain can become so extreme as to cause the athlete to stop workouts altogether.

What is the treatment for shin splints?
The number 1 tip is to rest! If you have shin splints you shouldn’t keep trying to push through them because you will make them worse. Now this doesn’t mean you can’t do exercise, but just don’t keep doing what is causing them. So if its running that is the problem then go swimming, riding, boxing or rowing to name a few; those that are non-weight bearing on the lower legs. Once they are gone start again but don’t make the same mistake again and build slowly.

You can also do the following to help overcome them;

Apply the R.I.C.E.R. principle first; .
• Rest the legs
• Ice the area of the injury
• Compression on the area of the injury
• Elevate the injured area
• Referral to a professional, if necessary

The rest, ice, compression, and elevation should be continued for the first 48 to 72 hours, then heat and massage may facilitate healing more rapidly.

Also you should look at;
• Anti-inflammatory medications (consult your doctor before doing this).
• Calf and anterior (front of) leg stretching and strengthening address the biomechanical problems discussed above and reduce pain.
• Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary. See a podiatrist when doing this
• Stretching and strengthening exercises are done twice a day. See physio
• Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
1. A level and soft terrain is best.
2. Distance is limited to 50% of that tolerated preinjury.
3. Intensity (pace) is similarly cut by one half.
4. Over a three- to six-week period, a gradual increase in distance is allowed.
5. Only then can a gradual increase in pace be attempted.

How do I prevent them next time?
The prevention of shin splints starts with foot wear; proper foot wear can make a world of difference. I have been a long term sufferer of shin splints. My best advice since overcoming the injury and getting back started was correct footwear. If you don’t know what the correct shoe is for you, don’t guess, consult a podiatrist or someone who specializes in this area. They may also require you to need orthotics which can also prevent you from having further relapses. Since I changed my footwear to a neautral shoe and getting orthotics I have not had 1 hint of shin splints for the past 6 months……fingers crossed!
Shoes that are too small, or those that don’t provide any arch support can be detrimental to foot and shin health. Some shoes designed for walking or standing for long periods of time, such as the traditional nursing shoe, provide little support for jogging or running. Even shoes that have the support may not be in your best interest and can indeed work against you and further enhance your chances of getting shin splints, so again consult a professional in this field when choosing your footwear.

Choosing a smooth, soft running surface and correcting any gait abnormalities will also help prevent shin splints. Starting any program slowly and gradually increasing distance or time is the best method of avoiding many injuries. A proper warm-up is essential and a quality stretching routine will go a long way toward preventing shin splints, too.

References

http://orthopedics.about.com/cs/sportsmedicine/a/shinsplint_2.htm

http://www.medicinenet.com/shin_splints/article.htm

http://www.fusionsouth.com/2010/01/08/the-facts-about-shin-splints/

Running has the following benefits;

• Boosts the immune system.
• Helps prevent diabetes.
• Helps prevent obesity.
• Improves appearance.
• Improves digestion.
• Improves lung efficiency.
• Improves psychological well-being.
• Improves quality of life.
• Improves quality of sleep.
• Improves strength and endurance.
• Increases HDL cholesterol and lowers LDL cholesterol.
• Increases life expectancy.
• Reduces risk of cancers.
• Reduces risk of heart disease.
• Reduces risk of high blood pressure.
• Slows aging.
• Strengthens bone, tendons and ligaments.

A recent blog by biggest loser trainer Michelle Bridges explained why running is so good from a weight loss point of view and why walking gives minimal benefits. Now that’s not to say you shouldn’t walk. Remember walking is a lot better than sitting on your backside!

Michelle suggests that walking is a very natural movement and it expends very little energy. It is so natural in fact that someone like her (60kg’s walking at 4-5kph) would only burn as little as 2-3 calories a minute! If we start running on the hand, you will have to push yourself more and will burn around ten calories a minute!

Therefore if Michelle has 45 minutes to exercise, she can either do a steady walk and burn around 90-130 calories, which is what an average cup of coffee is, or she can run for the same period time, and burn around 450 calories!

One of Australia’s leading nutritionists Matt O’Neill from Channel 7’s Sunrise, was recently asked on the show what are the 3 best ways to live longer. His number 1……..Run. Research has suggested that you can significantly increase your life expectancy by running.

Of course there is always the odd person here or there that has certain injuries or chronic problems that prevent them from running; however for the majority of us, we can, and should run!

A few ways to prevent the negatives associated with running are to get good and suitable footwear. To do this, seek proper advice for this through someone such as a podiatrist. Run on grass where appropriate to avoid the heavy impact of a hard surface. Build your running up slowly and make sure you recover properly before you run again. Always do a steady warm up then stretch before doing any hard running. Also always stretch at the end of your session.

Happy Running

Article Source:

http://EzineArticles.com/328524

http://michellebridges.com.au/blog/

Below are some of the more common superfoods included in lists;

1. Blueberries – Blueberries are rich in powerful antioxidants called anthocyanins (which are responsible for the blue colour). Anthocyanins help to protect against heart disease, cancer, cataracts and glaucoma. Blueberries are also rich in other protective antioxidants as well as vitamin C, manganese and fibre. Include a handful as one of your two serves of fruit each day.
2. Broccoli – Broccoli and other cruciferous vegetables like cauliflower (they have a cross shape in the stalk) are rich in vitamin C, folate and phytochemicals (beneficial plant compounds) that can help prevent a range of cancers. Include broccoli in your five serves of vegetables each day.
3. Sweet Potatoes - Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. They’re loaded with carotenoids, vitamin C, potassium, and fiber.
4. Salmon – Salmon and oily fish like tuna, mackerel, sardines and swordfish are rich in essential omega-3 fats that not only help reduce your risk of heart disease, but can also ease the symptoms of arthritis, delay mental decline and elevate mood in people suffering depression. Start with at least one fish meal a week, aiming for two or three. 5. Walnuts – Walnuts are packed with a bunch of nutritional goodies, including omega-3s, fibre and the antioxidant vitamin E. They can help cut your cholesterol level and cancer risk. Grab a handful of nuts each day.
6. Tomatoes – Tomatoes are one of the best sources of lycopene, an antioxidant that protects against prostate cancer in men. Include fresh tomatoes in sandwiches or salad and add canned tomatoes to recipes.
7. Yogurt – Yoghurt is highly nutritious with calcium for strong bones, protein for muscle repair and lactobacillus bacteria to help maintain the right intestinal balance. Add yoghurt to your oats or as a between-meal snack to help promote a healthy digestive tract.
8. Oats – Oats and other wholegrain cereals contain low glycaemic index (GI) carbohydrates that help fill you up and give you sustained energy. Porridge is ideal for breakfast as it also provides soluble fibre that can reduce blood cholesterol levels.
9. Soy – Soy is another cholesterol-fighting food and a good source of protein. Soy contains phytochemicals that may also reduce cancer risk. For these benefits, add two to three serves of soy to your daily diet from soy milk (250 ml), tofu (100 g) or textured vegetable protein (100 g)
10. Linseed – Linseeds contain three heart-friendly nutrients: omega-3 polyunsaturated fats, the phytoestrogen lignans and soluble fibre. A 2008 study in China published in the British Journal of Nutrition found that consuming 600mg of dietary linseed lignan extract each day for eight weeks not only reduced total cholesterol and LDL cholesterol levels, but also blood glucose levels. Linseeds are also important for bowel health, helping to keep you regular (Caitlin Reid 2009 – Healthy Food Guide).

However for some people, giving up beer is never going to happen. So if this is the case no matter what beer you drink it is important to drink no more than two standard drinks on any day according to the guidelines set out by Department of Health.

As far as calories go, here are the facts:
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Therefore if alcohol has almost double the amount of calories per gram compared with carbohydrates, then it is the alcohol that is the most important to reduce rather than carbohydrates.

Let’s have a look at two of Tasmania’s finest beers….Boags and Cascade.
Full Strength
375ml Boags Draught – 139 Calories
375ml Cascade Draught – 143 Calories
Light
375ml Boags Draught Light – 98 Calories
375ml Cascade Light – 101 Calories

And here are two of the more popular low carb beers on the market
Low Carb
355ml Coopers Clear – 116 Calories (122 calories approx for 375ml equivalent)
355ml Pure Blonde – 105 Calories (111 Calories approx for 375ml equivalent)

From these examples you can see that the best choice of drink if wanting to keep calories down is the low alcohol beer, followed by the low carb beer, followed by the full strength beer.

However the question remains, does it really make much difference?
Well the more you drink the bigger the difference, but the fact is, to get any major difference you need to be drinking in excess of 5 or 6 stubbies, and if that’s the case, it doesn’t matter if your drinking heavy or light your still having way to much in the first place! Pick your favourite beer and drink in moderation.

Which group of people are you a part of?
Do you treat the festive season and its parties and delicious foods as an excuse to put on a few extra holiday kilos? Or do you go to the parties, see the delicious food and tell yourself that it isn’t worth it? You know a moment on the lips, forever on the hips?

IT DOESN’T HAVE TO BE THIS WAY!

You don’t have to deny yourself of life’s pleasures or feel chubby and hide down the beach! There is a way to eat the food, enjoy a few drinks and not put on those few extra holiday kilos… and it’s easier than you think!
Here are three great ways to prevent the Christmas ham from ending up in your thighs. But BEWARE, you may experience side effects like having more energy and looking better!

STEP #1 Do Some Planning.
On the days you know you have a party or feast coming, plan some meals that will keep you feeling good throughout the day without putting you over your energy intake for the day. Remember to plan so you aren’t starving by the time the food arrives, we all know when that happens we tend to gorge.

STEP #2 Kick Start Your Day.
Start each day with 5 – 10mins of huffy puffy exercise. It’s a great way to start the day that will have you feeling more energised all day. The biggest benefit is that your metabolism will be up and running early which means you will burn far more kilojoules during the day, you will be an all day fat burning machine. Your 5-10 mins can be walking, jogging, dancing, shadow boxing, riding or anything that gets you huffing and puffing.

STEP #3 Get Stronger.
One time per week, for no more than 30 mins do some strength training. If you think you have high blood pressure or could be pregnant check with your doctor first, for the rest of us you have two options. 1. The home workout. Three exercises will cover your whole body and get you the most benefits. First – push-ups. Do as many as you can, take a rest and try again. Second, bag lifts. Fill a bag with some heavy things, then with a straight back, bend over from the hips and knees and bring the bag up to your chest bending your elbow. If you can’t do 10 its too heavy, if you can do more than 20, its too light. Third, Squats. Take the heavy bag, hold it with straight arms or pop it on your back, bend down and stand up straight again. Make sure you keep your back straight (not vertical) and you will be well on your way. The second option is to see a fitness professional. If they say they can’t get you results in ½ an hour once a week, find someone who can. The best part about strength training is for such a small investment of time you can increase your metabolism greatly for the whole week and you will be a major fat burning machine day and night, even while you sleep, how good is that!
So plan you eating for the day, kick start it and get stronger each week and you can enjoy all the ham, beer and your favourite foods this Christmas.

Source: PT Business Success

Supporting this, one of Australia’s leading nutritionists Matt O’Neill from metabolic jumpstart recently wrote the following;

If you have perfectionist tendencies, you may benefit from just trying to be consistent. Changing your mindset about how well you stick to your exercise and nutrition could give you breakthrough results.

Being consistent gets your average upBeing consistent gives you a high average eating and exercise performance. For example, being consistent with exercise can mean you walk or run four times a week on average. Trying to be perfect and exercise seven days a week will mean some weeks you do seven days, but on others you may say ‘bugger it’ and do none.
Sure, it’s hard to change perfectionist tendencies, but when you realise that you’ll be better off with a consistent mindset it’s time to make the switch.

So when planning an exercise routine or eating plan, allow for a day or two off exercise, or allow for an “extra” every so often with your food (in moderation of course! Keeping an eye on your calories still)

Source: www.metabolicjumpstart.com.au

There is no one way to do this, but there many proven ways that work.

The number 1 way to start with is having a clear goal!

It’s not enough to simply say for example “I want to lose weight”. You need to know how much you want to lose? When do you want to lose it by? And, most importantly WHY?

Why do you want to lose this weight?

People do things for 2 reasons, to gain pleasure and/or avoid pain.

This is what you need to focus on when establishing the ‘why’. For example many people wanting to lose weight do it for their children. This is them avoiding the pain of their kids being teased for having overweight parents, or dying prematurely of avoidable causes, or not being able to play with their kids, or see grandchildren come along.

As for doing things for pleasure, people need to focus on how they will feel when the goal is achieved (or how they will feel along the journey) Again, with the weight loss, how good will you feel when you’re looking at your absolute best, when you fit back into those olds jeans or get into that size you never have before, or simply hitting the beach in summer looking ripped!

You can apply these principles to any goals you have, whether it is crossing that line having completed a marathon, having swum a personal best, winning a national title or lifting 100kg bench press.
Whatever it is you need to do, have a clearly defined goal, and establish WHY you want it.

If you don’t know why, you won’t achieve your goal.

If you don’t have clear goals then what are you exercising for?

So get yourself a clear goal, establish why you want it, and get charging towards achieving it.