Tips to change your life
Exercise
Resistance training is all about control, rather than weight or speed. Exercises that are completed a little slower under control will effectively recruit the muscles and start the process to increase the strength or size depending on your goals. When you are undertaking an exercise with too much weight or at too fast a speed, it increases the risk of temporary or permanent damage by 300%.
Nutrition
Is increasing Fibre intake making you windy? We all know fibre is good for us, but some people find the extra ‘wind’ they get from eating high fibre foods not worth the effort. Try increasing your fibre intake gradually over weeks not days. If you suddenly change from a low fibre diet to a high fibre diet, your bowels will not be used to it and will produce excess gas. E.g. change to a higher-fibre bread the first week, and add a higher-fibre cereal the second week, in subsequent weeks try adding legumes 1/week. Always drink adequate water (2-3L/day) when increasing fibre intake. Once high-fibre foods become a part of your everyday diet your bowels will adapt to it and the side effects will reduce. Remember, it’s normal and healthy to produce gas: about 12 times/day for men and 7 times/day for women! Completed for David’s Health & Lifestyle Studios by Adelle Purbrick, www.bodybalancenutrition.com.au
General Life
Forgive people, but do not forget. Make time to understand others, you may learn something valuable, no matter whom you believe they are.
Weekly Exercise Suggestion
This week I want you to try an all body routine for your resistance. There will be four exercises involved and they will all be based on numbers. On each exercise you start at two, on each of the three resistance exercises, and one rotation through the 10-5-5 plank. Each time you start a new round of the exercises, you increase the number by two repetitions, until you reach 20 of each. Remember that you only need to complete one plank each rotation. The exercises are:
- The Burpee (without a push-up) http://youtu.be/3kZ2xQJmcxE
- Squats http://youtu.be/VCIkAc7Gg_o or jump squats http://youtu.be/3prZHIKXOWk
- Dips on the ground http://www.youtube.com/watch?v=moQW4KN8LwI , and
- A 10 – 5 – 5 plank http://youtu.be/Y6wLUUo5LqI .
The link is to the YouTube video of each.
5. Wise Words
“The longest journey of any person is the journey inward.” — Dag Hjalmar Agna
Have a great week everyone and keep healthy,
David