Monthly Archives: December 2017


Start Slowly, Build Methodically

By | Fit Tip | No Comments

If you haven’t exercised in a while and are unsure of how to get started – try making a daily challenge to start moving your body in small ways and build to where you can handle longer, more strenuous exercise sessions. Climb stairs if given the choice between that and escalators or elevators. Walk your dog, chase your kids, toss balls with friends or mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster.

Every little bit adds up and the important thing to focus on in the beginning is building the habit. I promise if you are consistent in doing the exercise you will see positive changes over time.

“The man who removes a mountain begins by carrying away small stones.” ~William Faulkner


The Clean 15 and the Dirty Dozen

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Much of the produce that is sold today in supermarkets is supplied from farmers who practice conventional farming methods using chemical fertilizers as well as pesticides and herbicides. As we expose ourselves to these synthetic substances over the years, our bodies become overloaded, and our ‘cleaning’ mechanisms fail to work. As a result, many of us develop sickness and disease because our bodies cannot efficiently remove these toxins anymore.

Pesticides are poisons designed to kill insects, plants, fungi, moulds and rodents. Even when used as directed, pesticides have many negative side effects on human health and the environment.

Some pesticides accumulate in the fatty tissues interfering with growth, reproduction and behavior. Repeated exposure to pesticides has been linked to neurological problems, brain and lung cancer, immune suppression, leukaemia, Parkinson’s disease, kidney damage, non-Hodgkin’s lymphoma and reproductive disorders, including endocrine disruption, low sperm count, and sterility.

Pesticide contamination tests on popular fruits and vegetables are regularly performed on produce after it has been rinsed or peeled – the results of which should help you decide where to best spend your organic food dollars.

The Clean 15: Onions, sweet corn, pineapples, avocado, asparagus, sweet peas, mangos, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, mushrooms.

The Dirty Dozen: Apples, celery, strawberries, peaches, spinach, nectarines, grapes, bell peppers, potatoes, blueberries, lettuce, kale.

Conventionally grown is better than not at all but choose organic from the dirty dozen when you can. The benefit of fruits and vegetables outweigh the risk from pesticides even if they’re not organic.

“The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.”  ~Deepak Chopra


Change is as Good as Rest

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The term cross training refers to an exercise routine involving several different forms of exercise. For most people cross training will help them reach and or maintain a high level of overall fitness. It’s a great way to condition different muscle groups and develop a new set of skills.

After months of the same exercise not only does the same old workout routine become boring but your body becomes extremely efficient in adapting to these movements. It automatically fires up the right amount of energy, muscles and fibers so that the exercise becomes or seems easy. That’s a great accomplishment for you but it limits the amount of the overall challenge you’re actually getting. So instead of continuing to improve your fitness, you’re simply maintaining.

Cross training keeps it interesting and engages different muscles all the time. This builds overall muscle strength and reduces the chance of injury from repetitive strain or overuse.

The benefits to cross training are countless…from conditioning the entire body and not just specific muscle groups, to improving your skill, agility and balance. Try skiing; jumping rope, rowing, yoga, racquet ball, basketball, skating…the list is endless! Mix and match your sports and change your routine on a regular basis.

If you want to see an improvement in your cardio, stronger bones, muscles and joints, reduced body fat and improved flexibility, better balance and coordination, get started on a cross training exercise routine today!

“Pursuit optimal fitness is a journey, a lifestyle; a process where intensity during each exercise session, what you eat every single day and patience over years is what’s required…”  ~Dr Deepak S Hiwale

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