Did you know that one billion people currently have high blood pressure? High blood pressure is the “number one risk factor for death and disability in the world.” In some cases, there are no symptoms, so that’s why it is important to be tested regularly by your trusted doctor and ensure that they are monitoring your condition. What is high blood pressure? It is something that your doctor will often check. The test that they undertake measures how hard your blood is pushing against the walls of your blood vessels. If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there can be no symptoms as the levels get higher. This measurement is important because elevated high blood pressure for too long can cause serious damage. Here are a few of the foods and drinks that can help with … Read More
Protein supplementation: do you need them and if so, when should you use them?
I’m going to say straight out that most people will already be meeting there required daily protein intake through the foods they consume although there is a place for protein supplements, keep reading to find out. First thing is first = How much protein do you need? The American college of sports medicine recommends you to consume 1.2 – 1.7 grams of protein per KG of body weight each day in order to build muscleAs an example ill use my body weight: My weight = 73kgs therefore I times my body weight by both 1.2 and 1.7 to give me between 87.6 to 124.1 grams of protein each day in order to build muscle. To give the above figures some context I thought I’d give a few examples: 100 grams of skinless, boneless chicken breast contains approx. 31 grams of protein 1 serve of Chobani plain greek yoghurt contains approx. … Read More
Summer burst granita
This granita is the perfect way to cool down during Summer. It’s filled with plenty of Vitamin C which will help you absorb iron better – and it’s also a powerful anti-oxidant which keeps you looking and feeling younger for longer. Ingredients 5 kiwis 5 passionfruit pulp 5 lychees 1 lime, rind finely grated 500ml water ¾ cup stevia powder Method Using a shallow metal pan, place it in the freezer to chill in preparation. Stir the water and the stevia in a small pan over medium to high heat until the sugar dissolves. Set this stevia mixture aside for it to cool fully. Pour this mixture into the chilled pan and put in the freezer until firm (this usually takes 4-5 hours). After this time, pull it out of the freezer and pull a fork through the frozen mixture to scrape it into a coarse texture. Roughly blend the … Read More
Recipe: Berry Chia Pudding
This recipe is jam-packed with Omega 3 and antioxidants. It’s super easy to transport so you’ll have no issues taking this meal with you to work or out and about! Ingredients ¾ cup chia seeds 1 tablespoon golden flaxseed 4 cups almond milk 1 tablespoon honey To garnish: 1 teaspoon cacao nibs A handful of berries of your choice Method Mix the almond milk and honey in a bowl, then blend in the chia seeds and golden flaxseed. Continue to stir for a few minutes and then stir for 30 seconds every five minutes. After 20 minutes put the mixture in the fridge to settle for two hours, however letting it rest overnight is preferable. To serve: Spoon it into a glass or bowl. Garnish with cacao nibs and berries.
5 female weight training myths busted
We often hear women worry about what weights will or will not do to their body. Read about the 5 most common myths and why you don’t need to worry about them anymore. Myth 1: Lifting makes women look masculine and bulky Women find it 10 times harder to build muscle than men. This is because women have 10 times less testosterone than men, which is the main hormone that helps muscles to grow. This does not mean that women can’t be as strong as men, they can! But the good news to many women is that they can gain the same amount of strength as men with less muscle size. Myth 2: All women are in the gym to lose weight Depending on the age and stage of life, most women want to train to feel good and possibly avoid some of the effects of aging like bone density loss … Read More
Acupuncture for weight loss
Sick of all those fad diets and the rollercoaster weight loss journey you can’t seem to get off? Acupuncture is a healthy and proven way to lose weight. What is acupuncture and how does it work? Acupuncture is an ancient method of healing where fine needles are inserted into specific points on the body that are located on pathways of circulating energy called meridians. Your body is clever and it knows how to heal itself. Acupuncture facilitates this mechanism of self healing by sending signals to the brain that direct the flow of blood and nutrients and by stimulating the body’s own chemical responses. Does it really work for weight loss? Clinical trials have shown that when acupuncture is combined with lifestyle changes and exercise, a person can lose more weight than by just using either conventional medicine, or lifestyle changes alone.* Basically, trying out acupuncture for weight loss is worth a go! How can acupuncture … Read More
Free Event: Reinvent Yourself!
Beyond Fitness is pleased to support this event – to discover how to reach your health and fitness goals and have the best year of your life! Do you lack the motivation or clarity needed to achieve your goals? Have fears, doubts or bad habits held you back from the success you want in life? Would you like to discover the secret to creating lasting change? If you answered yes to any of these questions then you’re in the right place! In this FREE 60 minute talk (valued at $97) Sherryn Bowers will cover how you can live a more focused, productive and fulfilling life. You’ll discover how to: Develop a mindset of excellence in results and living Avoid the 4 steps to failure so you can stay on the path to success Start taking immediate and consistent action to achieve your goals in health and all areas of life … Read More
Water: for health, for life
We often take it for granted but water is vital to our survival – we can last 1 month without food, but only 1 week without water… Fun facts about water Plane travellors can lose 1.5 litres during 3 hour flight Body water content higher in men than women, falls in age We get thirsty when our body loses 1% water Most mature adults lose 2-5-3 litres a day, elderly lose approx. 2 litres. 3 great reasons to drink water 1. Performance boost Drinking water regularly can improve your concentration and your muscles so you work and play better. Water makes up appoximately 60% of our bodies. Our brain and muscles function at its best when we keep up our water intake. And it doesn’t take much for us to get thirsty: when our bodies lose just 1% of water! A loss of just 1.36% of water can lead to … Read More
Men’s health: why it matters
If it ain’t broke, why fix it right? Men are strong and independent. They can go on for years without a check up. And often too late. Better Health Channel tells us: For every 2 women that die, 3 men die. In all age groups up to 65. Many men don’t make it to retirement age. They care more for the health of their loved ones than themselves. They ignore depression and anxiety. They are oblivious to their postnatal depression. Yes you read right. Men get postnatal depression. Men don’t need help. But when they get the manflu, do their women know about it?! Even the most powerful engines need a regular tune up to stay in top condition. So they last longer. So it is with our men. Facts about men’s health: why it matters Did you know prostate cancer is the most common cancer for males? Have you … Read More
Benefits of massage
Do you sit at a desk or stand up for hours most days? Do you have a sore back? Are you stressed? Do you have restless sleep? Get headaches? Have a really sore neck? If you answered yes to any of the above, then you may enjoy the relief of a massage. Benefits of massage Massage Benefit 1 Gets rid of pain A dull ache here, a headache there. It’s normal, everybody gets that. Don’t they? Maybe. But pain is your body sending you an sms, telling you it’s not happy so pay attention. A massage from an experienced massage therapist will decode those messages and treat the source of those issues. Whether it’s lower back pain or frequent headaches, loosening tight muscles, and getting rid of stiffness and soreness, massage will make a huge difference in the way you feel. You’ll realize those pains are not your ‘normal’ after … Read More