Friday 21 October 2011

The Simple Secrets to Extend Your Life


Have you ever stopped to wonder exactly what is "good health"?


Sleeping through the night? Limited aches and pains? Maintaining an ideal body weight or colorful diet? Regularity, or maybe just spending time with friends?  

Kathy Kaehler, also known as the personal trainer to the stars in the US, is a good example of someone who practises what she preaches. Here are Kathy's tips for improving your well being.  At eFit30 we hope you print off this list and stick it in a place where you can glance at it regularly.

1.  For one week set an alarm to GO TO BED.  Be consistent.  Turn off the tv, use an eye cover to block electronic light or window light.  Keep the same time every night for one whole week.  I bet by the end of the week you will notice a difference.

2.  Add fresh ginger to foods and drinks during the day.  A small slice to a cup of tea is great for inflammation.  Add ginger to your cooking, stir fry, soup, rice or salad.  Stretch after your workout and gently stretch before bed.  This will aid in muscle and joint pain. 

3.  Boil a pot of water and pour into a bowl.  Place the bowl on the table and lean over the bowl with a towel over your head.  Be cautious as the water will be very hot, do not lean on the bowl, but keep your face above the bowl to feel the steam.  This will refresh your skin.  Before bed use a lotion on your legs, arms, elbows, toes, heels, and neck.  Your skin will thank you.

4. Walk walk walk, get out and walk during the day.  Before work, during work, lunch time, after work.  Wear a pedometer.  If you are not at 10,000 steps a day, get moving. You will get to your ideal body weight before you know it. 

5.  Red and yellow, green and orange, purple, blue and shades of all, will not only get you eating more real food, but you will reap the benefits of getting more vitamins, minerals and fiber.  Think of it as the ONE STEP WAY.  Eat as many foods that are one step from their natural state.  An apple picked from the tree is ONE STEP. 

6.  Do you have an issue with regularity?  I have one word.  Probiotic.  If you don't know what that is or what it is for, do some research.  Probiotics, or healthy bacteria do wonders for our gut, immune system and regularity.  There is nothing more to say on that except get it.

7.  Shut off your phone, get away from the computer and make a date with your friend (s).  Time away from your routine does wonders for your mind body and soul.

8.  And finally, communicate.  Everything and everyone is better when there is communication.  Be open and be honest.  Be timely with your words.

Tuesday 11 October 2011

How do I choose the right size fitball?

Fitballs, also known as Swiss, Stability or Yoga balls, are a safe and very effective tool for exercising. They are suitable for people of all ages and fitness levels, from the occasional home user to elite athletes.
The fitball provides instability and mobility while exercising, which strengthens and works the "core/spinal" stablilsers. These are the deep abdominal muscles that play a very important role in good posture and back care. While using the fitball for training you are stimulating those deep muscles, so not only is it great for exercising but also for injury prevention.

Measuring Up
The general rule for choosing the ball for you is that when sitting on the inflated ball your hips and knees must be at a 90-degree angle. It is ok for your hips to be higher than your knees but not lower. For a novice or someone with poor balance a larger ball will provide better stability and support. Also, if you suffer back problems the larger ball will be more suitable. You can always slightly under inflate it so it feels softer to sit on. Fitballs are measured in centimeters.

Check out the right one for your height.
Under 1.52m = 45cm
1.53m – 1.66m = 55cm
1.67m – 1.85m = 65cm
1.86m – 2.03m = 75cm
Over 2.04m = 85cm

The Finer Points
There are many versions of the fitball available, but don’t compromise your safety by buying a cheap, poorly made ball, especially if you are using the fitball throughout pregnancy and for post natal exercises. Here at eFit30.com.au we use fitballs that are slightly weighted with sand (Balast balls) in our pregnancy workouts, because they don’t roll or blow away and they provide extra resistance during upper body exercises.
You should ensure the ball you buy has an anti-burst rating that equals or exceeds 500kg. These balls are also more resistant to wear and tear. It is preferable to have a non-slip vinyl surface, while many fitballs come with ribbing for extra traction and support.

Cost and Availability
Fitballs range in price from around $30 to $145 and some are packaged with pumps and instruction DVD’s. The pump can be purchased separately for between $15 and $20 or if you have a foot pump at home with a cone nozzle that could also do the job. The burst resistant balls are slightly more expensive, but well worth the money.
They are usually available from sports stores, physiotherapists, fitness centres and rehabilitation equipment stores. If you purchase online, make sure you are dealing with a reputable site.

Fitballs are a convenient and useful tool for any age or fitness level and can be used both indoors and out. Unlike other gym equipment, they can be deflated and easily stored away when not in use. The right sized fitball will help you maintain good posture and get the most out of your fitball workouts.