How much meat is a bowel cancer risk?

Australians love their meat, but eating too much red and processed meat has been linked with an increased risk of bowel cancer. So how much is too much? How much meat is a bowel cancer risk? (ABC Health)

Getting fit in middle age can reduce heart failure risk

Middle aged and out of shape? It’s not too late to get fit and reduce your risk for heart failure, according to research presented at the American Heart Association’s Quality of Care and Outcomes Research Scientific Sessions 2013. Getting fit in middle age can reduce heart failure risk (ScienceDaily.com)

Massage is promising for muscle recovery

Researchers at McMaster University have discovered a brief 10-minute massage helps reduce inflammation in muscle. This means that massage can not only help people with sore muscles, it can also benefit people with inflammation-related chronic conditions, such as arthritis or muscular dystrophy. Massage is promising for muscle recovery: researchers find 10 minutes reduces inflammation

Massage benefits: 9 healthy reasons to make an appointment today

Just 10 minutes can reduce inflammation, which can help your body recover the health benefits of touch extend beyond simply soothing aches and pains. A growing body of research suggests that a rubdown is even better for you than you think. Massage benefits: 9 healthy reasons to make an appointment today (The Huffington Post site)

Mediterranean diet boosts brain power in aging adults

A Mediterranean diet with added extra-virgin olive oil or mixed nuts seems to improve the brain power of older people. This seems to be better than advising them to follow a low-fat diet according to research published in the Journal of Neurology Neurosurgery and Psychiatry. Mediterranean diet boosts brain power in aging adults (Massagemag.com)  

Sitting pains

Boris Lukin – Osteopath and Personal Trainer Sitting: the new smoking Some researchers believe that sitting is unhealthier than cigarettes saying “sitting is the new smoking”. An Australian study that compared smoking and sitting has found that for every hour sitting down and watching TV, you cut about 22 minutes from your life span. By contrast, it is estimated that smoking shortens the life span by about 11 minutes per cigarette. That’s still no reason to take up smoking though. The problem with sitting The sitting position puts forces on the body that it is not built to accommodate. This leads to poor circulation and aches and pains in areas such as the lower back pain, shoulder and neck. The obvious issue with sitting for more than half of the day is you’re not burning calories. A desk job requires about 300 calories a day while a physically active job … Read More

2 ways to get fit every day

It can be difficult to manage your time but there is a way! Beyond Fitness Personal Training provides two great ideas to implement in your life to help fit in some daily exercise. The most common excuse for not being able to lose any weight is “I don’t have time’’. It is very easy to simply say ‘’I don’t have time to exercise’’ but when we break it down and really go deep into that answer, we can truly see how ridiculous it is. As you know, we have 24 hours in 1 day. So now lets break this up even further. We spend roughly between 6-9 hours sleeping, so now we are left with 16 hours. If you work a 10 hour job, this still leaves you 6 hours to do anything else. Free time equation 24 hours – 9 hrs sleep = 16 hours – 10 hours at … Read More

Training idea: Ben’s 15 minute home workout

30s on, 10-15s off between exercises Complete as many reps as you can within the 30s time limit. Star jumps Push-ups Squat jumps (pictured) Ab curls High knees Hamstring bridges Plank jacks (whilst in a plank, alternate feet together with feet apart – like a star jump) Rest for 1-2 minutes and repeat circuit again. Finish off with 10 Burpees (pictured). Ben Sortino Beyond Fitness Personal Trainer

Recipe: Apple, cinnamon & quinoa porridge

Emma Duff, Beyond Fitness client and chef-by-trade, brings you this recipe for an energising, healthy start to the morning. Ingredients: 2 cups quinoa 3 cups water 2 cups uncle tobys quick oats 3 cups milk 1 green apple 5g cinnamon 5g almonds slices 4 strawberries 1 tsp honey Directions: Rinse quinoa then combine with 3 cups of water in a pot on a medium – high heat. Bring to the boil then reduce heat to a simmer and cover for approx. 10 minutes or until liquid has absorbed. Set aside. In another pot, heat milk and 4g of cinnamon until it comes to a boil. Add oats and stir for a few minutes until soft. Add quinoa (if a little dry, add a little more milk until you get a porridge consistency). Grate the apple and roughly chop the strawberries. To serve: Spoon quinoa and oats in a bowl, top with apple and … Read More