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5 Simple Tips to Get Lean and Healthy

10:26

Ditch the fat and get your body in peak condition for optimal health.

Do you have too much stomach fat?

People who gain belly fat or visceral fat are at greater risk of serious health problems than those who accumulate fat in other areas. Your waist size is a good indicator of whether you have too much stomach fat. There are many measurements that compare your body fat distribution such as waist-to-hip ratio and body fat percentage. They are more precise but, your waist size alone can give you a good estimate if you are at risk. For most men, the risk factors for heart disease, cancer and diabetes increase with a waist size greater than 40 inches (102 centimeters).

Even if your waist is less than 40 inches, it would be wise to consider these 5 fat torching tips for greater overall health and fitness.

body workout

Summer Full-Body Workout Routine

09:00

Summer is fast approaching. Get in shape with this 4-week program that will have you beach-ready in no time.

Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.

Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a "high octane" workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.

During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

So, are you ready to start getting in shape with our 4 week Summer Cycle?

Note: Make sure that between each set you "superset" the recommended cardio for 30 seconds.

Bullying Effects and mental Health

Does soy affect women's health?

20:11

The debates on the effects soy has on women's health are ongoing. We ask naturopath and fertility specialist Emma Sutherland for her view.

Soy products fall into two categories:

Fermented: miso, tempeh, natto, tamari, naturally fermented soy sauce
Unfermented soy: soy milk, tofu, soy cheese, soy ice-cream, soy yoghurt, infant soy formulas, soy protein powders.

Unfermented soy contains naturally occurring compounds called isoflavones which have a detrimental effect on the thyroid. Isoflavones are known goitrogens (they cause a swelling of the thyroid) as they block the enzyme thyroid peroxidise that adds iodine to thyroid hormones. The end result is that your thyroid can't produce adequate amounts of active hormones and becomes sluggish. Can't lose weight? Maybe unfermented soy is adding to your struggles.

Soy, like all legumes and whole grains contains phytic acid and this reduces the absorption of vital nutrients such as calcium, magnesium, iron and zinc in the small intestine. When soy is fermented, phytic acid is neutralised and no longer causes nutritional deficiencies. There is another important reason to eat fermented soy – it is full of healthyprobiotics and will enhance digestive function, reduce bloating and increase absorption of nutrients.

health tips

Look after your hormonal health

20:10

We look at eight hormones that control your health.

You're probably all too aware of their effects, but what is the science behind these things called hormones?

Oestrogen

What is it?

Oestrogen is responsible for the growth and development of female sexual characteristics as well as reproduction.

Why is it important?

Maintaining normal oestrogen levels is important for women experiencing oestrogen dominance and/or metabolism issues or conditions, such as premenstrual tension (PMT), endometriosis, polycystic ovarian syndrome (PCOS) and menopause.

What areas does it affect?

For women, oestrogen is important for the growth of the uterine lining, which is essential for the nutritional support of a fertilised egg. Oestrogen is also critical in the development of a foetus.

How can it get out of balance?

As we age, our bodies experience a decline and changes in hormones. For women, a decline in oestrogen is responsible for the most frequent menopausal symptoms, such as hot flushes.

health tips

How hormones affect your health

20:10

Tired? Sad? Your hormones could be to blame.

They're the chemical messengers that travel, via our blood, to every organ and tissue in our body. But what happens when there is too little or too much of a particular hormone in your body and how can you fix it?

Oestrogen

What it does: Oestrogen is the main female hormone. It's secreted by the ovaries and is responsible for reproduction, menstruation and menopause.

Why an imbalance occurs: Cases of excess oestrogen are rare but can occur due to use of oral contraceptives or post-menopausal hormone replacement therapy (HRT). Low oestrogen is a more common imbalance and can occur with poor diet, excessive exercise, and diseases and disorders of the pituitary gland (the gland that controls the release of oestrogen in the ovaries).

Signs it's out of balance: External signs of an imbalance include, acne, skin lesions, thinning skin and hair loss. Excess levels can also mean constipation, moodiness, depression, and chronic musculoskeletal aches while low levels of oestrogen can lead to osteoporosis.

What you can do: Taking nutritional supplements like magnesium and vitamin B complex can help lower oestrogen levels as can the application of a natural progesterone cream. Low levels of oestrogen is most commonly corrected with hormone replacement therapy (HRT) but lifestyle changes such as an improved diet and increased exercise can also help.

body workout

Four ways to boost testosterone

20:09

Look like a lean muscle machine while helping to keep testosterone levels in check.

Testosterone can make all the difference at the gym and in the bedroom. The problem is: as men approach their 30s, most experience a decrease in testosterone production, forcing them to visit their GP for a total testosterone level check. Before going down this path, one way men may boost testosterone levels is to maintain muscle mass.

To do this, there are two words to remember: anabolic and catabolic. These are key factors that determine whether the body can increase its testosterone levels or whether they diminish with age.

Being anabolic is the key. This means the body is building and repairing muscle and looking after vital organs. On the other hand, if the body is in catabolic state, the metabolism slows down, and the body begins to eat away at that the hard-earned muscle and increases the ageing process.

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5 Simple Tips to Get Lean and Healthy

Summer Full-Body Workout Routine

Does soy affect women's health?

Look after your hormonal health

Oestrogen

How hormones affect your health

Oestrogen

Four ways to boost testosterone

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