Now I'm almost certain that we're all here scratching our heads thinking 'WHAT THE F*** IS HAPPENING?' The world seems to have tipped upside-down in just a matter of weeks, and there is no certainty of what may happen in the near future. For now, countries are turning to isolation in order to prevent the spread - but not being able to get on with our normal lives is a big hurdle to jump, when we're used to having complete autonomy. So, before we all lose our marbles looking at the same four walls all day, I've put together a few tips you can implement into your days in iso, to help keep yourself sane...
1. Set your Alarm, and Make your Bed Routine is crucial in a time like this, when you have nothing to get up for and not much to do. It is easy to slip into the routine of laying in, and lounging in your PJs until midday, but starting your morning as you normally would throughout your regular life will kickstart your brain and body to improve your motivation and encourage you to have a productive day. 2. Move Your Body Possibly one of the hardest, and most frustrating tips I have for you (particularly if you're a frequent gym goer like myself) – is to move your body. Sitting still watching screens, or sleeping all day will only reduce your overall happiness, and brain activity. Moving the body will promote good vibes, is healthy for your body, and is likely to reduce feelings of anxiety and depression during this uncertain time. If you don’t know where to begin, searching ‘home workouts’ on YouTube is a great start. Someone will guide you through exactly what to do, so you don’t even have to think about it! 3. Eat when Hungry, Not Bored We all know what happens when we get trapped inside for a day because the weather sucks, or we’re home sick from work…we eat…a lot. Now, this isn’t just one or two days of constant eating we are at risk of, it’s fourteen (or more). Overeating will only make you feel sluggish and most likely bloated. As well, with reduced activity throughout your day – this may lead to undesirable short-term weight gain. Ensure the foods you consume are wholesome, nutritious, and will fill you up when you need it. Of course, little treats here and there are more than ok! But be mindful that you aren’t just reaching for that tub of ice-cream and block of chocolate at 9am... 4. Chat with Friends and/or Family Daily If you are living alone (or don’t particularly fancy your housemates) – set a time to video chat with those people you enjoy the company of. Talking to these people will improve your mood, and it gives you something to look forward to. It will also encourage you to do something with your day, so that you have something to talk to them about! 5. Write a Gratitude List Daily Possibly the most important of all, as the life we are used to living has changed, and it is easy to slip into negative thought patterns. Writing down at least three things you are grateful for each day will focus your attention on the positives, rather than the negatives in your current situation. Keep a journal, and each day try to write different things down. That way, if you’re ever feeling low, referring back to these can be used to trigger you into remembering that there is still so much to be thankful for in this world! I hope these little tips can help you survive this isolation period. Just know that it will all come to an end, and everything happens for a reason S xo
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Exercise is often praised for its ability to reverse the ageing process, and make us youthful! But, what does the science say?
To explain this process, we are going to head back to the basics of high school chemistry…so bear with us. We promise it will be over soon! Inside our cells, there are structures called ‘chromosomes’, which carry our genetic information. At the end of our chromosomes, there are caps called ‘telomeres’. As our cells duplicate and copy themselves over time (life), our telomeres shorten. The older we get, the shorter these telomeres become – and eventually they become too short to function, causing our cells to stop performing optimally i.e. they age. The ability to stop the ageing process is something that science has been trying to work out for years. Therefore, the idea that exercise could prevent the shortening of telomeres and furthermore the ageing of cells and overall the human body; has gained great attention in prior research. A large body of evidence has proven that exercise doesin fact reduce the rate at which telomeres shorten, which therefore could biologically be considered to ‘slow the rate of ageing’. With every finding though, there is always an opposing outcome. In this case, there have been studies which suggest telomeresdon’tchange the speed they shorten, regardless of the type or amount of exercise performed. Factors impacting these studies collectively, are the type of exercise performed in each study, the age of the subjects used in the studies, the length of time the studies were completed over, and the methods in which these results were recorded (Chilton, O’Brien, Charchar, 2017). Ok, so you might now be sitting here very confused about what all that actually means – so let’s break it down into something practical that you can take away and implement into your daily life! At a scientific level, there is evidence to suggest that regular moderate-high intensity exercise can and will reduce the rate of cellular ageing! Yay! Therefore, aiming to get 30mins per day of movement will be warmly welcomed by your cells, and has the potential to reduce your rate of ageing. Along with this, other positive impacts that exercise has on the body and overall health and long-term quality of life include: improved cardiovascular (heart) efficiency, greater cognitive function and stimulation, enhanced hormonal regulation (in particular insulin), improved metabolism and bone density as muscle mass increases, and finally, exercise just makes your feel great! The body was made to move, and when we use it for just that – we thrive! Maintaining your mobility and strength into your later years of life, will always lead to greater health outcomes. You’ll be able to move more freely, and enjoy each day for years to come! 1. Lose it slowly
Losing weight should never be approached as a race. Plenty of companies will try to sell you on the idea that you can lose 20kg and more in 8 weeks, however, they don’t tell you what happens after. The majority of the time, these people will gain the weight they have lost (and more) back, once they return to normal living. In order for your loss to remain a loss, lose the weight slowly. This will give your body time to adapt to the internal changes that occur, such as hormonal variations, and promotes a safe way of losing the weight. Always remember, it takes longer to lose weight than it does to gain it – so patience and consistency is key. 2. It’s about adding more in, not restricting yourself Add healthy options into your diet, rather than restricting the unhealthy foods you currently consume. It may not be what you’re used to hearing – but we have seen more and more people achieving sustainable losses using this technique. The idea behind it, is to eat the healthy options such as a piece of fruit after dinner before reaching straight for the chocolate. By doing this, your cravings are more likely to be satiated, and the desire for the chocolate subdued. This method also has a more positive impact on the mind. Typical diets concerned with restricting foods, generally increase cravings for these foods – meaning more people fall off the diet bandwagon sooner, and never see the results they desire. Mentally knowing you’re allowed a croissant, but need to eat your poached eggs or oats for breakfast first, means you’re less likely to feel like the croissant at all. 3. Life-long changes All too often, people start diets which cut out next to everything their body is used to, and requires to survive. We’re here to tell you that this is not how to do it. Every little change you make, should be something you know you are able to stick to for the rest of your life. The extreme dieting should be reserved for athletes and those entering bodybuilding competitions. If you want to lead a healthier life, you need to find out the best way your individual self can do so, for the rest of your life. 4. What works for them, may not work for you… There is no one formula for weight-loss that works for every individual. If there was, we wouldn’t see hundreds of commercials for different diets that tell you completely opposing things. What works for you might not be what works for your spouse, friends, or colleagues. In this case, trial and error is your best friend. Working out what foods and styles of training your body reacts to best, is what will aid you the most in your weight-loss journey. If you’re unsure where to begin, speak with your trainer about what they would recommend for you starting out. 5. Find activities that you enjoy doing When losing weight, the most important thing to consider is what you are consuming – however, the second most important aspect is your activity level. Exercising at a moderate intensity for 30 minutes a day, will prove greater results in the long term, than just eating healthy alone. Exercise will help build up muscle strength, and endurance. When considering what activities to do to lose weight, resistance/weight training should be first on the list. Muscle tissue requires large amounts of energy (calories) to survive, therefore, at rest you burn more calories with larger muscle mass than you do with less. Focusing on building muscle will increase your resting (basal) metabolic rate, and will aid in fat loss. Aside from weight training, finding activities that you enjoy participating in is vital for long-term active living and happiness. These activities may include walking, running, swimming, rock climbing, tennis, hiking… the list is endless! Finding the things you genuinely enjoy will lead you to feel more motivated to get out of the house and do them. So, there you have it! Five alternative ways to help you lose weight, and maintain the loss! If you need any help, or have any questions regarding weight loss, please speak with your trainers – we’re here to help. [This blog was written for 'Active and Ageless' - a gym specialising in exercise for the older population]
It can be confusing when working out how much exercise you should/need to be doing throughout your weeks, in order to maintain a healthy and active life. Here we discuss some of the factors which you should consider, when deciding what your weekly gym schedule should look like… 1. Sustainability is Key No matter what, you should always aim for sustainability. This means, finding an amount of exercise that works for you each week, that you are able to continue to perform for extended periods of time. All too often, people go too hard, too fast – and wind up burning out or injuring themselves. In order to prevent this, if you are at the beginning of your health journey, it is important to listen to what your body is telling you, and don’t be disheartened if you aren’t keeping up with those who have been active in the gym for years. Take it at your own pace, and speak with your trainer about what they recommend for you individually. 2. Recovery Flowing on from ‘sustainability’, we link in ‘recovery’. Recovery is vital in order to continue to progress in your fitness both in aerobic exercise, and resistance training. If the body isn’t given enough time to rest and recuperate following activity, our risk of injuries and illness increase. That being said, this does not give you permission to use ‘recovery’ as an excuse for missing a session, if the real reason is that you just ‘don’t feel like it’…we know all the tricks in the book ;) 3. Goals The amount of exercise you perform each week also depends on the individual goals which you have set for yourself. Not only can this impact how much exercise you require, but also the type of exercise you should be performing. Whilst a healthy mix of both aerobic and resistance training is recommended at all times – training to run a marathon for example, may require a slight heavier aerobic training workload, than the goal of building 2kg of muscle. Again, if you haven’t already, have a chat with your trainer and ask them what they would suggest. 4. What the Research Says Whilst there are a number of factors that play a part in determining how much exercise and what type of exercise we should be doing; the Australian Government’s Department of Health have set out guidelines for all individuals as a minimum target of activity per week. Some of the important recommendations that we want to highlight include:
These above points provide a general overview of what the government deems to be satisfactory for older individuals performing physical activity – however they are not overly specific. As this is the case, please refer to dot points 1-3, and speak with your trainers regarding any further questions you may have about the amount of exercise you should be completing each week. Also remember to pay attention to how your body is feeling, and always give yourself enough time to recover by resting, consuming nutritious foods, and remaining hydrated. Matching your MOVEMENT to your MINDSET is the most powerful connection you could make.
And when I say 'movement' I don't just mean in terms of fitness, but in every decision you make and the actions that follow. When both movement and mindset are in harmony, you flow, as life unfolds itself in front of you. Much like this flower, life won't always appear perfect, but it is still beautiful. Ok, we’re about to get a lot more personal right here, right now. For those of you unaware (ahm I’m assuming that’s the majority of you), I am recently single…again. In the last 8 years, I have had 4 boyfriends – my high school sweetheart lasting 4 years, and the rest only managing a couple of months before I realised that it just wasn’t quite working out.
Now, being single for me has never been a difficult thing. I’m an only child, and love my own space, time and company – but for those of you out there who struggle to accept being alone, I thought I would write a piece COMPLETELY left of field, and share what I have learn from my time as a single woman in her early 20s. These are completely my own ramblings that came to mind after a couple of wines, so you can agree or disagree with what I have to say, I really don’t mind. I do however, hope you may attain something from the next few paragraphs that may inspire or help you along your journey of life. So! Without further ado, here are the ‘5 Ultimate Single-Life Lessons’ that I've learnt from my time riding solo… Lesson 1: The need for attention is second nature. You need to find a hobby or something to occupy your time, otherwise boredom sets in, and the dating apps steal all your data. Start a new Instagram, read, become a wine connoisseur, take up dance lessons, go on bushwalks (ew…so not my thing BUT you go for it!). Whatever you do, find what you’re interested in and can throw yourself into! Lesson 2: Productivity goes through the roof! You don’t realise it until you’re alone, but another person in your life takes up SO MUCH OF YOUR TIME! I don’t necessarily mean that in a bad way, I just mean that when you are the only person that you need to think about, everything in life gets done with more efficiency. Groceries, cleaning, walking the dog, coffee dates with friends, you name it! Embrace this and use it to your advantage. Get yo shit done! Lesson 3: You get to eat what you want, when you want, with or without who you want! I know you may laugh at this one, but seriously! Think about it! No more conflicts around where to eat! Like wwwhhhaaaattt?! (It’s safe to say the Thai restaurant down the road makes a lot of money from my single ass). Lesson 4: You answer to you, and ONLY you now. Welcome this into your life, and stand by your decisions. The good, the bad, the fab and the f-ugly. Lesson 5: For me personally, fitness is a part of my life no matter where I am at – however, for many new singles, the gym can be a major outlet and somewhere to take your mind off that old someone, and become a new you. If this is the case, find a gym with a good community, and people who want to see you succeed and grow. Either way, your single days are often some of your fittest – enjoy it! If you ask me, being single isn’t something to fear – but rather something to cherish while you are amongst it. It may hurt initially, but know that pain is temporary, and you have some epic adventures coming your way. Much love, S xo What is resistance training?
Resistance training (aka strength training) is exercise that applies tension to muscles through the use of free weights, machine weights, resistance bands or body weight – to induce muscular contraction. Resistance training leads to increased strength, muscle endurance (anaerobic endurance), improves bone density, and promotes positive impacts on body composition. What happens during resistance training? When we lift weights, the muscles are put under more tension – this causes microscopic tears in the muscle fibres (this is a GOOD thing!). These tears are then repaired by protein in the body, and by doing so, increases the overall strength and stamina of these muscles. Over time, improvements in muscular strength, endurance, joint health and bone strength are all likely outcomes. Why is resistance training important as we age? As we get older, muscle mass decreases at a more rapid rate – therefore it is of increasing importance to continue resistance training to maintain strength, healthy joints, mobility and bone density. Long term benefits can be seen in as little as two resistance training sessions per week. Aren’t I going to get bulky if I start lifting weights? A common misconception and fear of a lot of women in particular, is that they will get ‘bulky’ or ‘big’ from lifting weights. However, women are physically unable to build the same type of muscle as men do, due to the differences in hormonal composition between men and women. Men have much higher levels of testosterone (the male sex hormone) circulating around their body, than women do. Men use testosterone to aid in the repair and building processes of muscular tissue, which leads to much larger ‘bulky’ muscles. Women however, do not possess the capacity to do this. It is for this reason that men are (majority of the time) much stronger and larger than women. Women who perform resistance training build lean muscle, giving a ‘toned’ appearance, as well as achieving strength and bone density benefits as mentioned above. Top Tip Takeaways Resistance training… 1. Increases bone density This means bones remain stronger and healthier for longer – and reduces the risk of developing osteoporosis and other degenerative diseases. 2. Increases strength By maintaining your strength, you are able to remain independent and continue to enjoy day to day leisure activities such as gardening, outdoor walks, tennis and so on! 3 Leads to a toned appearance As mentioned, women will not get ‘bulky’ from resistance training, but lifting weights will build healthy toned looking muscle, reducing the appearance of sagging areas such as the upper arms. 4. Improves the efficiency of metabolism Muscle uses more energy at rest than fat – therefore the more muscle you have, the higher your ‘resting (basal) metabolic rate’ (the energy you burn at rest), which may also aid in fat loss. If you have any further questions or queries regarding resistance training - please do not hesitate to reach out! Steph xo I hear people every day tell me what they want in life. Weightloss, where they want to live, someone’s number…the list is endless. my question to them is always – what’s stopping you from getting it? Shortly followed by – so why are you not doing that?
We live in a time where it is easy to be fooled by what seems to be ‘instant success’. Trust me, I fall into this trap too. But let me tell you, NOTHING worth having in this world is instant. Everything worth having takes consistent work and time. You want to lose weight? Fuel your body with fresh food. You want someone’s number? Ask without fear. You want a successful business? Work your ass off every single day to achieve the small goals that add up to the large ones. It is far too easy to live in your phone. A quick scroll through Instagram and you see the end product – not the blood, sweat, tears, stress, arguments, sleepless nights and money that have gone into the making of that one moment that is captured and shared for the world to see. We get disheartened when we don’t seem to achieve at the same rate as the strangers we follow on social media. And that is our ultimate downfall, because from this – we give up, and go for the easy option… what a waste. If you take anything away from this little mind dump of mine this morning, let it be this: ‘Once you understand exactly what it is you need to do in order to achieve what you want in life – you need to act on it. If you don’t, then you never truly desired the goal in the first place’. Protein is an essential nutrient in every cell of the body, used for the construction and repair of body tissues including muscle, hair, nails, skin, cartilage, blood, and so on.
There are a multitude of protein sources out there, so let’s break them down into three of the most popular categories of protein supplement. WHEY PROTEIN Whey protein reigns supreme when it comes to protein supplementation. Originating from milk, whey is an animal-based protein with an extremely high concentration of protein per gram, with a smooth and creamy texture. It is absorbed quickly by the body, has a low lactose content, and contains all nine essential amino acids (the building blocks for protein), therefore labeling it a ‘complete protein’. Despite owning the title of ‘king’ in the supplement world, whey protein has also been known to be highly allergenic, not as a result of the lactose or casein present, but due rather to the types of protein that make up the majority of the substance. Nonetheless, studies show that some of the best results in protein synthesis (creation), and muscle repair and recovery result from the use of whey protein when consumed in smaller quantities throughout the day. PEA PROTEIN Ideal for vegetarians and vegans, pea protein is plant-based, and is the natural protein concentrate of yellow peas. Pea protein, unlike whey, does not contain all nine essential amino acids, however, it is gluten-free, of low-allergenicity, and is not genetically modified. With its mellow nutty taste, it blends nicely into smoothies and or when mixed in water. BROWN RICE PROTEIN As the name suggests, this protein is derived from brown rice, and is formed through a process of using enzymes to break down and separate the protein from the fibre and carbohydrates in rice to form a subtle, slightly sweet flavoured powder. Since enzymes are used in the separation process, the natural qualities of the amino acids are maintained, producing a is 80-90% pure, hypoallergenic, and easily digestible protein. Within the first four hours following ingestion, the body will digest roughly 85% of brown rice protein, however, its bioavailability is reduced due to the lower levels of the amino acid ‘lysine’, more readily found in Pea Protein. It is for this reason that a combination of both Pea and Brown Rice Proteins, when taken in conjunction, improve both the absorbability of each protein, and the balance of amino acids the body is receiving. At the end of the day, the most important thing is not the protein source you use, but how your body reacts to it. Providing your body with what it needs, and the nutrients it thrives off best is always going to lead to you living your healthiest life possible! Until next time! Steph xx References
Simplicity is underrated. For anyone who has tried it all - the fad diets and crazy exercise regimes – taking it back to basics can be all you need to make massive long-term, sustainable changes in your life. For real results, it isn’t about cutting things out, but rather replacing them with healthier alternatives. Here are ten healthy swaps to get you started!
WARM LEMON WATER, OVER COFFEE Proven benefits of drinking water first thing in the morning include the reduced likelihood of consuming empty calories throughout the day - leading to reductions in body weight, as well as improved digestion, mental acuity, skin and hair health, and immune function. Hydration first thing in the morning is also a healthy kick-start to your day and one that coffee cannot compete with. OUTDOORS, OVER INDOORS The proven benefits of time spent outdoors include reduced stress levels, improved happiness and overall satisfaction in life. Getting outside may also increase focus, creativity, and memory! The evidence outlining the benefits of time spent outside - whether that be walking, running or even going to the park with your kids each day – is growing, and has been shown to have enormous positive impacts on our emotional wellbeing. So why not give it a try? WHOLE FRUIT AND VEGGIES, OVER JUICES During the juicing process, the fibre contained in fruits and veggies (the good stuff that our bowels love!) is lost, and while the resulting juice retains many vitamins, minerals and plant chemicals. A lot of what our body needs is wasted in the scraps that are left behind. Fibre is critical for good health, so the next time you think about grabbing a juice – perhaps think about swapping it for a smoothie, to give your body the added benefits and reduce wastage. STANDING, OVER SITTING The relatively new phenomenon of standing while working at your desk can have huge benefits to your overall health, wellness, and energy levels. Studies show that people who stand at their desk rather than sit burn more calories, are more energetic, less likely to suffer from computer-related postural issues with the neck and back, and even have improved productivity. For those who’d prefer not to stand for long periods of time, never fear! Move your working station between standing and regular desks throughout the day, or get your hands on a nifty adjustable desk. FACE TO FACE, OVER SCREENS This day and age, we are glued to our screens. Our eyes hop from phone to computer, to tablet, back to phone and then we shut them to fall asleep. Interacting with people face-to-face leads to better communication skills, increase understanding, is conducive to building stronger relationships, and can lead to greater happiness and fulfillment. So, the next time you go to schedule a phone meeting, use it as an excuse to go grab a coffee instead, and meet with that person IN person! EXTRA VIRGIN OLIVE OIL, OVER ALL OTHER OILS If you use oil, use extra virgin. The only oil to have scientifically proven health benefits dating back years! Extra virgin olive oil contains huge amounts of antioxidants; has proven benefits to heart health, joint health, and insulin sensitivity; is a monosaturated fat (good fat), and can increase satiety…need I say more? READING, OVER TV Reading is one of the most mentally stimulating activities you can do, regardless of what you read – and your brain loves it! Reading reduces stress, increases knowledge, improves vocabulary, strengthens focus, and can lead to greater clarity in thinking and innovation. Your brain is one of, if not the most important organ we have, so why not make it the best we possibly can? WHOLESOME BREAKFAST, OVER A QUICK FIX What you put into your body first thing in the morning can determine your energy levels for the rest of the day. Take a bowl of sugary cereal, for example - giving you a spike in blood glucose levels shortly followed by a slump in energy and activity. Compare this to a bowl of low GI oats with nuts, protein powder, and berries - which gives you much more sustained release of energy throughout your morning. The wholesome option will leave you less likely to binge on high-calorie foods throughout the day, as well as providing your body with the nutrients it thrives on. WEIGHTS, OVER CARDIO For donkey’s years, the belief has been that cardio was the best activity to promote weight-loss - nowadays, science says something a little different. While cardio still has its place in programs for fat loss, resistance-training has been shown to boost metabolism for longer post-workout than cardio alone – meaning that you burn more calories overall. This is because resistance-training builds muscle which is extremely energy demanding – using more of the fuel you put into your body. COLD SHOWERS, OVER HOT This is something that will take a little getting used to, but makes all the difference. Cold showers are certainly unpleasant when you first start having them– however, their benefits are extraordinary and you’ll find yourself enjoying them with time. Not only do they give us energy due to the physiological changes we experience in response to cold water, but they also maintain healthy hair and skin, stimulate ‘brown fat’ (good fat) which is known for keeping us warm and may lead to increased weight-loss6. Cold showers also improve muscle recovery, reduce stress, and may even subdue symptoms of depression. While not all of these changes work for everyone, slowly integrating a couple throughout each day may lead to greater changes in your overall health, wellbeing, and happiness! What have you got to lose by giving them a go? Until next time! Steph xx References
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AuthorI'm Steph - a Health Sciences graduate, qualified Personal Trainer and Health Blogger. Here you will not find any quick fix, or diet tips. I'm here to share my love of life, fitness, mindset, and the lessons I learn as a journey through life. Archives
March 2020
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