Wednesday, December 23, 2009
Merry Christmas From Team Fitness
Everyone at Team Fitness would like to wish all of you a safe and happy holiday! We look forward to helping all of you achieve your new goals for 2010! "Together we will make it happen"
And the winner is...
We have a winner of our "fall out of your summer weight" challenge. Cathy Barr has lost an astounding 22 pounds! Cathy works hard every time she comes into the gym and has been dilagently following Leanne's meal advice. We are so proud of Cathy and she is an inspiration to all of us here at Team Fitness. Congratulations Cathy!
Tuesday, December 15, 2009
Christmas party: team fitness style!
Thank you all who joined us this year at our Team Fitness Holiday party, it was fun to see you all in 'real clothes'. It was so much fun and it just reminded us of what great clients we have here at Team Fitness. We hope you know how much fun we have training you on a daily basses. We've posted the pictures on our facebook page (tap the title of this post and it will take you there).
Have a safe holiday season!
Have a safe holiday season!
Tuesday, December 08, 2009
Proshop corner
As many of you know, Team Fitness has now stocked fitness products in our in-house proshop! We offer a variety of products designed to complement your workout regimen. We have pre and post workout powders and convenient to-go products. We will be receiving our stock of vitamins early this week. Spend some time after your next workout talking to one of our trainers about the best products for you.
Product of the week
New Zealand Whey by Ergogenics: This is a "top shelf" whey protein. Not only is it an Isolate, it is also one of the cleanest wheys out there. Isolate means that the whey (a by-product of dairy) has been processed down to its highest biological value. This means that the body and muscles can better utilize the proteins. New Zealand Whey is considered 'clean' because of the source of dairy that they use. New Zealand has a reputation for its highly-regulated dairy processing. They do not use growth inducing hormones or antibiotics in their dairy cows. This coupled with the filtering process used by ergogenics makes it a very high quality whey.
Wednesday, December 02, 2009
Diabetes and You
DIABETES AND YOU
Diabetes Mellitus is the name given to a group of metabolic diseases which are based around and elevated level of fasting blood glucose (Hyperglycemia). Hyperglycemia occurs because of defects in the production, secretion or use of insulin. Insulin is a hormone which is involved in a number of chemical interactions that ensure the body meets its energy requirements. Maintenance of elevated blood glucose levels can lead to an increased risk for an array of vascular diseases and neuropathies of the peripheral and autonomic nervous system. Diabetes is diagnosed by a variety of tests but most commonly your family doctor can test your blood glucose levels via one of these three methods; Fasting Blood Glucose Test (7.0mmol/L), Casual Blood Glucose Test (11.0mmol/L) or Glucose Tolerance Test (11.1mmol/L). If your blood glucose is more than or equal to these three concentrations on two occasions then Diabetes Mellitus is indicated.
Forms of Diabetes
Type I : Diagnosis of Type I diabetes usually occurs in childhood or adolescents and is caused by an autoimmune destruction of the cells responsible (β cells) for insulin production in the pancreas, and it accounts for around 5-10% of all diabetic cases.
Type II : This form of DM develops in clients which are not producing enough insulin or who are not using the insulin which is being produced efficiently enough. Type II is often (although not exclusively) associated with excess body fat, specifically upper body fat (abdomen) as opposed to total body fat. This is the most commonly diagnosed form and accounts for around 85-90% of cases.
Gestational Diabetes: This is a temporary condition which occurs while a mother is pregnant and can create an increased risk of the development of diabetes for the mother and child. This occurs in less than 5% of diagnosed cases.
Other specific origins: A small percentage (<2%) of the diagnosed cases are a result of genetic defects or are drug induced.
Prediabetes: This is the patient population which has a blood glucose level which is higher than normal but is not yet high enough to be diagnosed as type II diabetes. Fasting plasma glucose level of 5.55mmol/L -6.94mmol/L.
Metabolic Syndrome: This is another term which describes a group of conditions which increases the risk of developing Type II diabetes. If you have 3 or more of the following: High Fasting Blood glucose levels (≥5.6mmol/L ), High Blood Pressure (≥130/85mm Hg), High level of Triglycerides (≥1.7mmol/L), Low HDL (≤1.0mmol/L men or ≤1.3 mmol/L women), Abdominal obesity (40 inches Men, 35inches Women).
Risk Factors (Am I at risk?)
Age is a risk factor for Type II diabetes by itself so if you are over 40 years then you should be tested at least every three years. However if any of the following points apply to you then you should be tested earlier and more regularly.
- You have immediate family member who has diabetes
- You are from a high-risk group (Aboriginal, Hispanic, South Asian, Asian, or African descent).
- You gave birth to a baby that weighed over 4kg (9lbs) at birth
- You had gestational diabetes
- You have been told that you have impaired glucose tolerance or impaired fasting glucose.
- You have high blood pressure (≥130/85mm Hg)
- You have high Cholesterol (LDL) or Triglyceride levels in your blood.
- You are overweight (especially if weight is carried around the abdomen).
- You have Polycystic ovary syndrome, Acanthosis nigricans or schizophrenia
How to spot Diabetes Symptoms
Type II diabetes is sometimes referred to as a silent disease, because it is certainly possible to have it and not be fully aware of it. Paying attention to the potential risk factors for Type II diabetes and regular check ups with your family doctor is the best way of avoiding Type II diabetes. However there are some common symptoms that may arise which when combined with the above risk factors may provide cause for further diabetes testing. Some of these symptoms are: Frequent urination, weight change (loss or gain), dramatic loss of energy, blurred vision, frequent or recurring infections, slow healing cuts and bruises, tingling or numbness in hands or feet, or erectile dysfunction.
The Good and the Not so Good news
As you can tell from the risk factors for Type II diabetes a large proportion of the risks are lifestyle related and therefore considered changeable or reversible. If left unchecked these high blood glucose levels can lead to serious complications such as heart disease, kidney disease, vascular impairment, nerve damage, erectile dysfunction and blindness. However it is possible to live a long and healthy life by keeping your blood glucose levels and risk factors in check.
In general the fundamental goal for diabetes management of controlling glucose levels is attainable through healthy diet, exercise and in more serious cases medications (oral hypoglycemics or insulin). Exercise has been found to improve glucose tolerance, increase insulin sensitivity (absorption into muscles for use), decrease insulin requirement and HBA1C levels, not to mention the well known improvements for Cardiovascular disease risk factors (e.g. lipid profiles, blood pressure, body weight, and physical function). There fore increased activity is a must in any diabetes suffer or at risk person.
Since Diabetes Mellitus does have such close links with Cardiovascular, renal (kidney), nervous, and visual system illnesses it is highly recommended that if you are at risk or have been diagnosed with Diabetes that you get medical approval from your Physician prior to engaging in a exercise program.
Once you have received your clearance you can be sure that your new lifestyle changes, exercise routines and eating habits will lead you to feeling great inside and out for many years to come.
“Together we can make it happen”
Diabetes Mellitus is the name given to a group of metabolic diseases which are based around and elevated level of fasting blood glucose (Hyperglycemia). Hyperglycemia occurs because of defects in the production, secretion or use of insulin. Insulin is a hormone which is involved in a number of chemical interactions that ensure the body meets its energy requirements. Maintenance of elevated blood glucose levels can lead to an increased risk for an array of vascular diseases and neuropathies of the peripheral and autonomic nervous system. Diabetes is diagnosed by a variety of tests but most commonly your family doctor can test your blood glucose levels via one of these three methods; Fasting Blood Glucose Test (7.0mmol/L), Casual Blood Glucose Test (11.0mmol/L) or Glucose Tolerance Test (11.1mmol/L). If your blood glucose is more than or equal to these three concentrations on two occasions then Diabetes Mellitus is indicated.
Forms of Diabetes
Type I : Diagnosis of Type I diabetes usually occurs in childhood or adolescents and is caused by an autoimmune destruction of the cells responsible (β cells) for insulin production in the pancreas, and it accounts for around 5-10% of all diabetic cases.
Type II : This form of DM develops in clients which are not producing enough insulin or who are not using the insulin which is being produced efficiently enough. Type II is often (although not exclusively) associated with excess body fat, specifically upper body fat (abdomen) as opposed to total body fat. This is the most commonly diagnosed form and accounts for around 85-90% of cases.
Gestational Diabetes: This is a temporary condition which occurs while a mother is pregnant and can create an increased risk of the development of diabetes for the mother and child. This occurs in less than 5% of diagnosed cases.
Other specific origins: A small percentage (<2%) of the diagnosed cases are a result of genetic defects or are drug induced.
Prediabetes: This is the patient population which has a blood glucose level which is higher than normal but is not yet high enough to be diagnosed as type II diabetes. Fasting plasma glucose level of 5.55mmol/L -6.94mmol/L.
Metabolic Syndrome: This is another term which describes a group of conditions which increases the risk of developing Type II diabetes. If you have 3 or more of the following: High Fasting Blood glucose levels (≥5.6mmol/L ), High Blood Pressure (≥130/85mm Hg), High level of Triglycerides (≥1.7mmol/L), Low HDL (≤1.0mmol/L men or ≤1.3 mmol/L women), Abdominal obesity (40 inches Men, 35inches Women).
Risk Factors (Am I at risk?)
Age is a risk factor for Type II diabetes by itself so if you are over 40 years then you should be tested at least every three years. However if any of the following points apply to you then you should be tested earlier and more regularly.
- You have immediate family member who has diabetes
- You are from a high-risk group (Aboriginal, Hispanic, South Asian, Asian, or African descent).
- You gave birth to a baby that weighed over 4kg (9lbs) at birth
- You had gestational diabetes
- You have been told that you have impaired glucose tolerance or impaired fasting glucose.
- You have high blood pressure (≥130/85mm Hg)
- You have high Cholesterol (LDL) or Triglyceride levels in your blood.
- You are overweight (especially if weight is carried around the abdomen).
- You have Polycystic ovary syndrome, Acanthosis nigricans or schizophrenia
How to spot Diabetes Symptoms
Type II diabetes is sometimes referred to as a silent disease, because it is certainly possible to have it and not be fully aware of it. Paying attention to the potential risk factors for Type II diabetes and regular check ups with your family doctor is the best way of avoiding Type II diabetes. However there are some common symptoms that may arise which when combined with the above risk factors may provide cause for further diabetes testing. Some of these symptoms are: Frequent urination, weight change (loss or gain), dramatic loss of energy, blurred vision, frequent or recurring infections, slow healing cuts and bruises, tingling or numbness in hands or feet, or erectile dysfunction.
The Good and the Not so Good news
As you can tell from the risk factors for Type II diabetes a large proportion of the risks are lifestyle related and therefore considered changeable or reversible. If left unchecked these high blood glucose levels can lead to serious complications such as heart disease, kidney disease, vascular impairment, nerve damage, erectile dysfunction and blindness. However it is possible to live a long and healthy life by keeping your blood glucose levels and risk factors in check.
In general the fundamental goal for diabetes management of controlling glucose levels is attainable through healthy diet, exercise and in more serious cases medications (oral hypoglycemics or insulin). Exercise has been found to improve glucose tolerance, increase insulin sensitivity (absorption into muscles for use), decrease insulin requirement and HBA1C levels, not to mention the well known improvements for Cardiovascular disease risk factors (e.g. lipid profiles, blood pressure, body weight, and physical function). There fore increased activity is a must in any diabetes suffer or at risk person.
Since Diabetes Mellitus does have such close links with Cardiovascular, renal (kidney), nervous, and visual system illnesses it is highly recommended that if you are at risk or have been diagnosed with Diabetes that you get medical approval from your Physician prior to engaging in a exercise program.
Once you have received your clearance you can be sure that your new lifestyle changes, exercise routines and eating habits will lead you to feeling great inside and out for many years to come.
“Together we can make it happen”
For more information and great links Go to:
Canadian Diabetes Association www.diabetes.ca/
American Diabetes Association www.diabetes.org
Type II Diabetes http://diabetes.about.com/
Monday, November 23, 2009
Why You Shouldn't Skip Leg exercises
To take inches off your waist, work the muscles below your belt! In a new Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they did upper-body. "Leg muscles like your quads and glutes generally have more mass than the muscles in our chest and arms", says study author Kyle Hackney, Ph.D.(c). "Work more muscle, and your body uses more energy to repair and upgrade it later." The best approach? Hit every muscle each workout!
Men's Health Magazine: September 2009
Tuesday, November 17, 2009
Movember Week #2: Chris's Stache
Thank You everyone for your support! I have raised over $1000, and as a team TF has raised over $1200. Keep the donations coming, there is still 2 weeks left in Movember.
Team Fitness NEWS
Team Fitness now has a pro-shop stocked with all your fitness needs. We’re stocked up on protein, bars and pre and post workout drinks. Next time you’re in for your workout pick up a post workout shake, it will help build Fat Free Muscle mass which leads to greater fat metabolism. Did you know that one pound of active muscle burns 50 calories a day? The more muscle you build, the more calories you burn at rest and protein supplementation can aid in building that o’ so important muscle.
Now, when you buy an individual package of Myo-Fusion Whey you receive a free shaker cup! (while supplies last)
News: Team Fitness trainer Lexi Harris is going to begin on a new and exciting journey… with Leanne as her mentor and guide, Lexi will train for a fitness competition. Leanne has many years of experience as a competitor and coach and is excited to make Lexi her new pet project. Follow Lexi’s progress and keep her accountable by asking her how it’s going next time you are in the gym. More information and pictures to come!
Now, when you buy an individual package of Myo-Fusion Whey you receive a free shaker cup! (while supplies last)
News: Team Fitness trainer Lexi Harris is going to begin on a new and exciting journey… with Leanne as her mentor and guide, Lexi will train for a fitness competition. Leanne has many years of experience as a competitor and coach and is excited to make Lexi her new pet project. Follow Lexi’s progress and keep her accountable by asking her how it’s going next time you are in the gym. More information and pictures to come!
Tuesday, November 10, 2009
Fall out of your Summer weight Challenge!!
41 Days Remaining in our Weight Challenge!!
Keep up the focus and get in those extra workouts when you can!
Holidays are arriving and your committment now will allow you to enjoy more later!!
And Remember....Winner recieves a Massage and Two Free Training Sessions!!
Tis the Season to reach your goal!
Together we will make it happen,
Team Fitness
Doug's Stache
Growing strong Doug!!!
Keep it up guys!!! You are now at $325!!
Great Stache, Great Cause....Donate, Donate!!
Click on link below to support the team!
http://ca.movember.com/donate/your-details/member_id/273434/
Saturday's Circuit A Big Success!
Once again Saturday's circuit is a big success! We are now reaching our 10 person capacity week in and week out. For those who have not experienced the pleasure, sign up fast as we are now filling up quickly. We hope to see some new faces on Saturday!
$300 So far......
Thank you to everyone who has donated so far! We've raised $300 and there is still plenty of time. http://ca.movember.com/mospace/273434/
Monday, November 09, 2009
Tuesday, November 03, 2009
For The Guys
We have decided to join a global movement that is bringing much needed attention to prostate cancer. We are doing this by growing a Moustache this Movember, the month formerly known as November. Our commitment is to grow a moustache all November to change the face of men’s health and we want you to join us.
The funds we raise during our Moustache journey go to Prostate Cancer Canada.
What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the most common cancer to afflict Canadian men with 25,500 diagnosed and 4,400 dying from the disease each year. Facts like these have convinced us to get involved.
To join or donate the Movember team called Team Fitness go to
http://ca.movember.com/register/57606
Once registered you’ll be sent all the information needed to get donations and get growing as part of our Movember team.
Learn more about Movember by watching the Intro Video at http://ca.movember.com
Together we can change the face of men’s health.
The funds we raise during our Moustache journey go to Prostate Cancer Canada.
What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the most common cancer to afflict Canadian men with 25,500 diagnosed and 4,400 dying from the disease each year. Facts like these have convinced us to get involved.
To join or donate the Movember team called Team Fitness go to
http://ca.movember.com/register/57606
Once registered you’ll be sent all the information needed to get donations and get growing as part of our Movember team.
Learn more about Movember by watching the Intro Video at http://ca.movember.com
Together we can change the face of men’s health.
Monday, October 26, 2009
Client Spotlight
MARIETTA BOTWRIGHT
Buen Trabajo!! 
Great Job on your efforts Marrietta!! Not only is Marrietta challenging herself with learning a new language in her spare time, she has been keeping on track with her meals and her workouts! One progressive Lady!! Training with TF three times a week, meeting with Leanne once a week for Meal Plan support and now trying the odd spin class she is dropping the weight and the inches!! Just over 2 months and Marrietta has lost 20.8lbs!!
Life is busy and is full of challenging surprises. To maintain the balance in fitness and health along the way is sometimes difficult. Sometimes when we can only handle so much, we then turn around and beat ourselves up for not being satisfied with the level of committment and determination we are executing in our personal fitness. The biggest thing is that you are doing something active at least three times a week, and then every once in awhile you will find the energy to crank it up a notch and progress yourself more. You do not need to climb a 
mountain or run a marathon to be in great health, keeping yourself committed to a fitness program that is consistent is a more valuable experience in the long term, emotionally and physically.
In August Marrietta decided to committ and crank it up a notch; she is making a long term approach in consistent exercise and low glycemic eating and it shows!! Keep it up Marietta!!
Your Biggest Fan,
Team Fitness
Monday, October 19, 2009
The Back Pain Prognosis
Your back is one of the strongest areas in your body. The solid bony blocks are joined by shock-absorbing discs and supported by strong ligaments and combinations of large and small muscles, all of which give the back strength, flexibility and protect it from everyday damage. However back pain does happen and a large percentage of the population will experience some level of back pain at some point in their lives. Despite what you might have heard most back pain is not due to any serious disease and the acute pain usually improves within days to weeks, enough to get back into your normal routine.
Most back pain actually stems from the active segments of the back; the muscles, joints and ligaments. Your back is designed to move, but pain occurs when your back is simply not working as it should. The back is ‘Out of condition’ and therefore what you should do is get the back moving and working effectively again, this will stimulate the back to recover naturally. You may have heard some people talk about ‘Slipped discs’ and ‘trapped nerves’, these only occur in a few cases and rarely require surgery. Seeing a doctor about your back pain can be a good idea to rule out any serious problems, to give you advice on dealing with the pain and getting some reassurance. Some times X-Rays or MRI scans will be taken of your back to try and detect serious spinal injuries but they are not necessary in most cases. You may be told after such as scan that you have ‘Degeneration’, which is not as drastic as it sounds, this is just normal age related changes.
Although about half the people who get back pain will get it again during the next couple of years still does not mean there is a serious condition, people can return to normal functioning between these attacks and it is what you choose to do in the early stages of these attacks that is important. The old fashioned treatment was to stay in bed and rest, but the back muscles and bones actually get weaker with bed rest, you can become stiff, de-conditioned and depressed, it is no wonder that does not help treat the issue. You may be limited in your activity at the beginning or forced to stay in bed for a day or two, but the most important thing is to get moving again as soon as you can.
There is no miracle cure for the pain, but there are some things which will help to control it. Taking painkillers can help you to remove enough of the pain to get moving again, paracetamol is the simplest and safest pain killer, or some people may use an anti-inflammatory tablet (eg ibuprofen). Always use these treatments as prescribed, take the recommended dose, usually only taking them for a few days to a couple of weeks. Be sure to ask the pharmacist or your physician to make sure these are right for you. Do not take ibuprofen or aspirin if your pregnant, have asthma, indigestion or an ulcer. Heat and cold can be used for short term relief. In the first couple of days cold packs on the area for 5-10 minutes at a time can helo, whereas others prefer heat in the form of a hot water bottle, heat wrap, bath or cream. Massage or manipulation by an accredited therapist, physiotherapist, osteopath or chiropractor is another way to relieve muscle tension. Some alternative treatments include acupuncture, and electro therapy. It is important that what ever treatment you use that it helps to get you active. Stress and anxiety can be a contributing factor in back pain and often using some form of relaxation technique can help to relieve some tension. This may be as simple as finding a quite spot to sit, or lie down, close your eyes and take some long deep breaths and focus on something calm and repetitive.
There is a risk of chronic pain but mos t of the risk is determined by how people feel and what they do. For example if you believe that you have a serious illness, believe that hurt means harm, if you avoid movement an activity, continue to rest instead of getting on with your life, or wait for someone else to fix your pain rather than knowing you can help yourself. If you or your friends and family spot these types of warning signs then it is time to act and if you would like some help your doctor or therapist will be there to answer your questions.
There are some warning signs that you should note such as : severe pain that gets worse progressively over several weeks, or if you are vomiting with back pain you should see your doctor. A few very rare symptoms which may develop suddenly and require immediate attention are; difficulty passing or controlling urine, Numbness around anus or genitalia, Numbness/pins and needles or weakness in your legs, and unsteadiness on your feet.
However do not let that list worry you, once again most back pain is non-specific, acute and can be treated effectively by you.
So Remember:
· Keep up with your normal daily activities as much as possible, but just avoid heavy lifting.
· Start gradually and work your way up to doing more each day, the sooner you start the faster you will get better.
· Stay at work or return as soon as you can, ask your boss if you can do some modified duties.
· Try to stay fit and active, like walk, cycle, swim and continue even when you feel better.
· There is no quick fix you will have your ups and downs, hurt does not mean harm.
· If you do not manage to get back to most of your normal activities within a few weeks you should seek some help.
· Regular exercise and fitness helps the health of your back and you in general.
Take control of your back pain. The choice is yours!
Reference
The Back Book, 2002. TSO, St Crispins, Norwich.
Most back pain actually stems from the active segments of the back; the muscles, joints and ligaments. Your back is designed to move, but pain occurs when your back is simply not working as it should. The back is ‘Out of condition’ and therefore what you should do is get the back moving and working effectively again, this will stimulate the back to recover naturally. You may have heard some people talk about ‘Slipped discs’ and ‘trapped nerves’, these only occur in a few cases and rarely require surgery. Seeing a doctor about your back pain can be a good idea to rule out any serious problems, to give you advice on dealing with the pain and getting some reassurance. Some times X-Rays or MRI scans will be taken of your back to try and detect serious spinal injuries but they are not necessary in most cases. You may be told after such as scan that you have ‘Degeneration’, which is not as drastic as it sounds, this is just normal age related changes.
Although about half the people who get back pain will get it again during the next couple of years still does not mean there is a serious condition, people can return to normal functioning between these attacks and it is what you choose to do in the early stages of these attacks that is important. The old fashioned treatment was to stay in bed and rest, but the back muscles and bones actually get weaker with bed rest, you can become stiff, de-conditioned and depressed, it is no wonder that does not help treat the issue. You may be limited in your activity at the beginning or forced to stay in bed for a day or two, but the most important thing is to get moving again as soon as you can.
There is no miracle cure for the pain, but there are some things which will help to control it. Taking painkillers can help you to remove enough of the pain to get moving again, paracetamol is the simplest and safest pain killer, or some people may use an anti-inflammatory tablet (eg ibuprofen). Always use these treatments as prescribed, take the recommended dose, usually only taking them for a few days to a couple of weeks. Be sure to ask the pharmacist or your physician to make sure these are right for you. Do not take ibuprofen or aspirin if your pregnant, have asthma, indigestion or an ulcer. Heat and cold can be used for short term relief. In the first couple of days cold packs on the area for 5-10 minutes at a time can helo, whereas others prefer heat in the form of a hot water bottle, heat wrap, bath or cream. Massage or manipulation by an accredited therapist, physiotherapist, osteopath or chiropractor is another way to relieve muscle tension. Some alternative treatments include acupuncture, and electro therapy. It is important that what ever treatment you use that it helps to get you active. Stress and anxiety can be a contributing factor in back pain and often using some form of relaxation technique can help to relieve some tension. This may be as simple as finding a quite spot to sit, or lie down, close your eyes and take some long deep breaths and focus on something calm and repetitive.
There is a risk of chronic pain but mos t of the risk is determined by how people feel and what they do. For example if you believe that you have a serious illness, believe that hurt means harm, if you avoid movement an activity, continue to rest instead of getting on with your life, or wait for someone else to fix your pain rather than knowing you can help yourself. If you or your friends and family spot these types of warning signs then it is time to act and if you would like some help your doctor or therapist will be there to answer your questions.
There are some warning signs that you should note such as : severe pain that gets worse progressively over several weeks, or if you are vomiting with back pain you should see your doctor. A few very rare symptoms which may develop suddenly and require immediate attention are; difficulty passing or controlling urine, Numbness around anus or genitalia, Numbness/pins and needles or weakness in your legs, and unsteadiness on your feet.
However do not let that list worry you, once again most back pain is non-specific, acute and can be treated effectively by you.
So Remember:
· Keep up with your normal daily activities as much as possible, but just avoid heavy lifting.
· Start gradually and work your way up to doing more each day, the sooner you start the faster you will get better.
· Stay at work or return as soon as you can, ask your boss if you can do some modified duties.
· Try to stay fit and active, like walk, cycle, swim and continue even when you feel better.
· There is no quick fix you will have your ups and downs, hurt does not mean harm.
· If you do not manage to get back to most of your normal activities within a few weeks you should seek some help.
· Regular exercise and fitness helps the health of your back and you in general.
Take control of your back pain. The choice is yours!
Reference
The Back Book, 2002. TSO, St Crispins, Norwich.
Tuesday, October 13, 2009
An easy step toward your weight loss goal
Congratulations to Linda Wortman for being the first person to loose 10lbs in our weight-loss challenge. For those of you who have signed up, don’t give up you still have two months to win the grand prize. Whether you are in our weight challenge or you have your own weight-loss goals, here is one easy way to help in your fight against fat: Get a good-nights sleep!
Not only can a good-nights sleep help keep you alert and mentally focused, it can also help melt those pounds off. There is actually scientific evidence that your mothers ‘beauty rest’ was just that. Here how it works:
We all have a special hormone in our bodies called Human Growth Hormone (HGH), this hormone is responsible for increasing lean body mass and freeing fat cells for energy production (therefore decreasing stored fat). It should now be clear how important HGH is in the fight against fat, so now you may be asking, what does sleep have to do with it?
HGH is released in its greatest quantities at night and during strenuous exercise. According to Yutaka et.al., “the secretion pattern of HGH is closely correlated with the depth and the course of sleep.” (1969), meaning that not only is it important to get to sleep but also to have uninterrupted deep sleep. To get a better idea of how important deep sleep is, you have to know just how much HGH is produced during this time; according to Brad King, author of Fat Wars, “75% of HGH is produced while we are in our deepest phase of sleep” (2002).
To put it simply, full and deep sleep = a better environment for fat loss. Hope this simple step helps in your quest to loose fat and gain a leaner you.
References:
King, Brad J. Fat Wars: 45 days to transform your body
Wiley Publishing Inc, NY , 2002
Yutaka Honda, Kiyohisa Takahashi, Saburo Takahashi, Kazuo Azumi, Minoru Irie, Maki Sakuma, Toshio Tsushima and Kazuo Shizume: Growth Hormone Secretion During Nocturnal Sleep in Normal Subjects, 1969
Journal of Clinical Endocrinology & Metabolism Vol. 29, No. 1 20-29doi:10.1210/jcem-29-1-20
Not only can a good-nights sleep help keep you alert and mentally focused, it can also help melt those pounds off. There is actually scientific evidence that your mothers ‘beauty rest’ was just that. Here how it works:
We all have a special hormone in our bodies called Human Growth Hormone (HGH), this hormone is responsible for increasing lean body mass and freeing fat cells for energy production (therefore decreasing stored fat). It should now be clear how important HGH is in the fight against fat, so now you may be asking, what does sleep have to do with it?
HGH is released in its greatest quantities at night and during strenuous exercise. According to Yutaka et.al., “the secretion pattern of HGH is closely correlated with the depth and the course of sleep.” (1969), meaning that not only is it important to get to sleep but also to have uninterrupted deep sleep. To get a better idea of how important deep sleep is, you have to know just how much HGH is produced during this time; according to Brad King, author of Fat Wars, “75% of HGH is produced while we are in our deepest phase of sleep” (2002).
To put it simply, full and deep sleep = a better environment for fat loss. Hope this simple step helps in your quest to loose fat and gain a leaner you.
References:
King, Brad J. Fat Wars: 45 days to transform your body
Wiley Publishing Inc, NY , 2002
Yutaka Honda, Kiyohisa Takahashi, Saburo Takahashi, Kazuo Azumi, Minoru Irie, Maki Sakuma, Toshio Tsushima and Kazuo Shizume: Growth Hormone Secretion During Nocturnal Sleep in Normal Subjects, 1969
Journal of Clinical Endocrinology & Metabolism Vol. 29, No. 1 20-29doi:10.1210/jcem-29-1-20
Friday, October 09, 2009
We Have Our First 10lb Winner
Congratulations to Linda Wortman the first 10lbs lost in our "Fall Out Of Your Summer Weight, Challenge" . Linda has lost 11.8 lbs in 3 weeks! Way to go Linda, keep up the hard work! We still have another 2 months to declare our "Biggest Loser" in the challenge!
Thursday, October 08, 2009
Saturday Circuit...new rates!!!
Why not do a little pre-turkey calorie burn before the big feast! Come to our Saturday Circuit at 9 a.m for a good old fashion SWEAT!!! This is open to anyone, so bring a friend....and if you sign up before we close on friday the cost is only $12, drop in cost is $20. See you on Saturday!!!!
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