According to new research by the University of Sydney, Yoga based exercise can help improve mobility in those of 60 and above.
The study involved 300 people and showed how Yoga can help with balance for both men and women in this age group.
All members of the group had access to a qualified Yoga teacher and props such as blankets, pillows, Yoga blocks, mats, straps and chairs.
Sessions ran for 60-90 minutes and participants attended once or twice a week for a total of 2 - 6 months with members of the group attending 82% of the classes.
Overall results found that Yoga had helped improve balance and mobility in these participants, such as increasing walking speed and improving the ability of getting out of a chair.
Due to these results the researchers of the study recommend that there is more of a focus on balance standing postures when teaching Yoga to this age group, rather then relaxation and meditation as the focus.
Wednesday, 16 March 2016
Wednesday, 9 March 2016
Beer Belly maybe More dangerous than Obesity
According to a U.S study published in the Annals of Internal Medicine, fat stored around the belly can be deadlier than fat stored elsewhere on the body.
During this 14 year study, researchers looked at 15,000 adults and found that the location of fat may be a better indicator of health than using the Body Max Index (BMI).
The study found that men with excess amounts of abdominal fat were twice more at risk of dying of cardiovascular and heart disease compared with those that did not.
Women were 32% more likely to die if they had excess belly fat compared with those within a healthy waist circumference.
The reasons why central obesity is considered more dangerous compared to fat stored on the hips is that the liver can become inflamed and fat around the abdomen is metabolically active as it releases more of these inflammatory toxic chemicals that increase the risk of heart disease.
This group had the highest death rate including those who were considered obese according to their BMI.
Many experts now believe that measuring a person's waist circumference or waist and hip ratio is a better indicator of health rather than BMI, as this form of measuring only measures total body weight and doesn't take note of muscle mass and whether the person is carrying excess body fat or not.
A healthy waist circumference is no more than 102 cm/40.2 inches for men and 88cm/34.6 inches for women.
A healthy waist/hip ratio is no more than 0.95 for men and 0.85 for women.
During this 14 year study, researchers looked at 15,000 adults and found that the location of fat may be a better indicator of health than using the Body Max Index (BMI).
The study found that men with excess amounts of abdominal fat were twice more at risk of dying of cardiovascular and heart disease compared with those that did not.
Women were 32% more likely to die if they had excess belly fat compared with those within a healthy waist circumference.
The reasons why central obesity is considered more dangerous compared to fat stored on the hips is that the liver can become inflamed and fat around the abdomen is metabolically active as it releases more of these inflammatory toxic chemicals that increase the risk of heart disease.
This group had the highest death rate including those who were considered obese according to their BMI.
Many experts now believe that measuring a person's waist circumference or waist and hip ratio is a better indicator of health rather than BMI, as this form of measuring only measures total body weight and doesn't take note of muscle mass and whether the person is carrying excess body fat or not.
A healthy waist circumference is no more than 102 cm/40.2 inches for men and 88cm/34.6 inches for women.
A healthy waist/hip ratio is no more than 0.95 for men and 0.85 for women.
Tuesday, 1 March 2016
5 Top Tips for Losing Weight
Last week I talked about the importance of maintaining a healthy weight in order to reduce the risk of developing certain diseases such as diabetes type 2, heart disease and some cancers.
This week I'll be sharing my 5 top tips to losing weight and keeping it off.
The key is to make long term lifestyle choices that you can use for the rest of your life instead of using shortcuts that will only cause weight gain in the long run:-
1.) Eat a healthy meal or snack every 3-4 hours- reasons for this is to help boost your metabolism in order to burn more calories and encourage our bodies to become a calorie burning machine rather then a fat storing one. Try a Herbalife protein bar for a snack or a well balanced meal containing protein, carbohydrates and vitamins and minerals, if it's a main meal.
2.) Choose high protein and fibre rich foods- If you eat protein rich foods such as chicken, turkey, fish, lean meat, eggs and pulses alongside high fibre complex carbohydrates, such as wholemeal bread, pasta and rice, you will keep your energy levels up and keep you fuller for longer.
3.) Ensure you have breakfast- Consuming breakfast will wake your body up and keep your metabolism sped up. If you skip breakfast you will find your energy levels depleting by mid morning and your body will crave sugar and you'll end up grabbing a chocolate bar or some other sugary snack. You will also end up over consuming later on in the day at lunch time as you will be extra hungry. Studies have shown that those who skip breakfast are more likely to be over weight compared with those who don't. Try a Herbalife Formula 1 protein shake for breakfast for a well balanced and quick nutritious rich breakfast.
4.) Drink plenty of water- Aim to drink 2-3 litres of water a day that's about 6-8 glasses. Drinking water will help the body to keep hydrated reducing the risk of tiredness, constipation, headaches and weight gain. If you don't like water try Herbalife's aloe concentrate drink in original or mango flavour just add to water to give it a totally refreshing and citrus twist.
5.) Eat your 5 a day- aim to eat 5 pieces of fruit and vegetables a day to give your body vital nutrients it needs to function properly. Also because they are low in calories but high in fibre and water they will keep you fuller for longer and help maintain energy levels.
Follow these tips and this will help you to lose weight.
If you need extra support then I'm now running regular '5 Day Eat Clean Challenges' that will help you to learn and maintain good habits that will last a lifetime.
Please see the link below for further details.
http://titanfreestyle.blogspot.co.uk/2016/02/the-eat-clean-5-day-challenge.html
For this or any other information on Herbalife products or 1 -2-1 or small group training then please contact me on 07764 791982 or at jasonduckherbalife@gmail.com
This week I'll be sharing my 5 top tips to losing weight and keeping it off.
The key is to make long term lifestyle choices that you can use for the rest of your life instead of using shortcuts that will only cause weight gain in the long run:-
1.) Eat a healthy meal or snack every 3-4 hours- reasons for this is to help boost your metabolism in order to burn more calories and encourage our bodies to become a calorie burning machine rather then a fat storing one. Try a Herbalife protein bar for a snack or a well balanced meal containing protein, carbohydrates and vitamins and minerals, if it's a main meal.
2.) Choose high protein and fibre rich foods- If you eat protein rich foods such as chicken, turkey, fish, lean meat, eggs and pulses alongside high fibre complex carbohydrates, such as wholemeal bread, pasta and rice, you will keep your energy levels up and keep you fuller for longer.
3.) Ensure you have breakfast- Consuming breakfast will wake your body up and keep your metabolism sped up. If you skip breakfast you will find your energy levels depleting by mid morning and your body will crave sugar and you'll end up grabbing a chocolate bar or some other sugary snack. You will also end up over consuming later on in the day at lunch time as you will be extra hungry. Studies have shown that those who skip breakfast are more likely to be over weight compared with those who don't. Try a Herbalife Formula 1 protein shake for breakfast for a well balanced and quick nutritious rich breakfast.
4.) Drink plenty of water- Aim to drink 2-3 litres of water a day that's about 6-8 glasses. Drinking water will help the body to keep hydrated reducing the risk of tiredness, constipation, headaches and weight gain. If you don't like water try Herbalife's aloe concentrate drink in original or mango flavour just add to water to give it a totally refreshing and citrus twist.
5.) Eat your 5 a day- aim to eat 5 pieces of fruit and vegetables a day to give your body vital nutrients it needs to function properly. Also because they are low in calories but high in fibre and water they will keep you fuller for longer and help maintain energy levels.
Follow these tips and this will help you to lose weight.
If you need extra support then I'm now running regular '5 Day Eat Clean Challenges' that will help you to learn and maintain good habits that will last a lifetime.
Please see the link below for further details.
http://titanfreestyle.blogspot.co.uk/2016/02/the-eat-clean-5-day-challenge.html
For this or any other information on Herbalife products or 1 -2-1 or small group training then please contact me on 07764 791982 or at jasonduckherbalife@gmail.com
Monday, 22 February 2016
Benefits of Being a Healthy Weight
According to the latest data 60% of people in the UK are either overweight or obese.
Being an unhealthy weight not only feels uncomfortable but can increase the risks of getting certain diseases and medical conditions as shown below:-
The good news is that research shows that if you lose just 5% of your body weight you can help reduce the risk of getting these diseases and improve your quality of life by giving you increased energy levels and mood.
In the case of how much you should be aiming to lose per week slow and steady wins the race.
Aim to lose 1-2 lbs per week and in doing this you've a better chance of keeping the weight off rather then putting the weight back on and normally extra to boot.
Next week I'll show you the 5 easy steps to help you lose weight and help you on the way to a healthier and fitter you.
Being an unhealthy weight not only feels uncomfortable but can increase the risks of getting certain diseases and medical conditions as shown below:-
- Stroke
- Lung disease, asthma and blood clots
- Heart disease
- Diabetes type 2
- High Blood Pressure
- High Cholesterol
- Arthritis
- Inflamed veins often accompanied with blood clots
- Fatty Liver and Cirrhosis
- Gall stones
- Certain Cancers
The good news is that research shows that if you lose just 5% of your body weight you can help reduce the risk of getting these diseases and improve your quality of life by giving you increased energy levels and mood.
In the case of how much you should be aiming to lose per week slow and steady wins the race.
Aim to lose 1-2 lbs per week and in doing this you've a better chance of keeping the weight off rather then putting the weight back on and normally extra to boot.
Next week I'll show you the 5 easy steps to help you lose weight and help you on the way to a healthier and fitter you.
Sunday, 14 February 2016
Be More Active More Often
Being active more often no matter what your age will help reduce the risk of developing a number of medical conditions, as being more active and being less sedentary will help strengthen your body and make it much more healthier and fitter.
Below is a list from NHS Choices, Live Well of how much being more active can help reduce the risk of developing certain diseases and medical conditions and by how much:-
Lower risk of depression and dementia- up to 30%
Lower risk of heart disease and stroke - up to 35%
Lower risk of type 2 diabetes or colon cancer - up to 50%
Lower risk of osteoarthritis - up to 83%
Lower risk of early death - 30%.
As you can see if you move your body more and spend less time sitting around you can live a healthier and fitter life and help reduce the risk of getting the above or controlling some of these medical conditions better if you already have them.
Government guidelines suggest to perform 30 minutes a day of moderate exercise/activity 5 days a week. The definition of moderate exercise is described as being slightly out of breath and slightly perspiring. Activities include walking, gardening, housework, aerobic classes, cycling, jogging and swimming.
Below is a list from NHS Choices, Live Well of how much being more active can help reduce the risk of developing certain diseases and medical conditions and by how much:-
Lower risk of depression and dementia- up to 30%
Lower risk of heart disease and stroke - up to 35%
Lower risk of type 2 diabetes or colon cancer - up to 50%
Lower risk of osteoarthritis - up to 83%
Lower risk of early death - 30%.
As you can see if you move your body more and spend less time sitting around you can live a healthier and fitter life and help reduce the risk of getting the above or controlling some of these medical conditions better if you already have them.
Government guidelines suggest to perform 30 minutes a day of moderate exercise/activity 5 days a week. The definition of moderate exercise is described as being slightly out of breath and slightly perspiring. Activities include walking, gardening, housework, aerobic classes, cycling, jogging and swimming.
Monday, 8 February 2016
The Eat Clean 5 Day Challenge
It's been a busy week setting up and implementing my first 'Eat Clean 5 Day Challenge.'
The idea of the challenge is to have a healthy and nutritious protein shake for breakfast, a healthy snack mid morning, lunch, a mid afternoon snack and an evening meal.
This is all done in a support group headed by a Wellness Coach who sends the group helpful nutritional and motivational advice throughout the day.
The participates are set a different challenge each day and slowly build this into their daily routines so it becomes a healthy habit and becomes a part of their new healthy lifestyle.
This is suitable for anyone who wants to lead a healthier lifestyle and start eating better and more regularly in order to help maintain energy levels throughout the day without experiencing an energy crash later on in the day.
Participants are encouraged to post their healthy snacks and meals and are helped in choosing the right types of food, in the right portion sizes and at the right time. All this is done on 'Whats App' meaning anyone in the country can join in. People can choose to be in their own friends and family groups or being with others they may not know, to encourage new friendships.
All this for only £10!
Every Monday there will be a new one starting so if you miss one you only have to wait a week to get on the next. People can stay on it until they are ready to move onto other programs, such as the 21 or 90 day challenges.
If anyone fancies doing this than get in touch.
info@titanfreestyle.com
0776479 1982
Sunday, 31 January 2016
Sweat it Out!
What I've noticed over the last few years working in the fitness industry is that a lot of people totally relay on the air conditioning system to keep them cool.
When the air conditioning unit isn't working properly or has broken down there are many a person complaining that they're too hot and they're sweating!
I find this very strange as those who know me know that I come from a martial arts background where it was natural to not have any air conditioning, apart from a couple of open windows during the summer and had to do all this wearing a thick, heavy gi, (karate suit) that got increasingly heavier as it got filled with more hard earned sweat.
So this got me thinking why it seems over the last few years attitudes have changed as people have gotten used to their creature comforts such as air conditioning.
However I think they're missing a trick as mild to moderate sweating is beneficial to the body as it is our body's natural response to prevent overheating and it has many health benefits too.
Remember sweat only starts smelling nasty when it get old and the bacteria starts dying and breaking down and it's this that causes the smell. As long as you ensure you wash yourself fully soon after your work out and wash your kit than sweating shouldn't be avoided but embraced.
Below are 4 reasons why sweating is good for you and your body.
1.) Increases Blood Circulation:- Sweating helps cool the body down and helps open up and unclog the pores of the skin keeping our skin fresh and glowing.
2.) Helps Detox the Body:- Sweating helps remove substances from the body such as alcohol, cholesterol and salt. Sweating helps remove toxins that can clog up pores and cause spots and other blemishes. A 2011 study found many toxins seemed to be removed through the act of sweating.
3.) Reduces the Risk of Kidney Stones:- Sweating helps remove salt from the body and keep calcium in the bones of the body. This limits the build up of salt and calcium in the kidneys and urine, which is where the stones come from. Sweating helps flush out the system better because it demands more hydration from the body.
4.) Prevents Colds & Other Illnesses :- Sweat contains peptides that helps fight against viruses, bacteria and fungi. These peptides are positively charged and are naturally activated in salty, slightly acidic sweat.
When the air conditioning unit isn't working properly or has broken down there are many a person complaining that they're too hot and they're sweating!
I find this very strange as those who know me know that I come from a martial arts background where it was natural to not have any air conditioning, apart from a couple of open windows during the summer and had to do all this wearing a thick, heavy gi, (karate suit) that got increasingly heavier as it got filled with more hard earned sweat.
So this got me thinking why it seems over the last few years attitudes have changed as people have gotten used to their creature comforts such as air conditioning.
However I think they're missing a trick as mild to moderate sweating is beneficial to the body as it is our body's natural response to prevent overheating and it has many health benefits too.
Remember sweat only starts smelling nasty when it get old and the bacteria starts dying and breaking down and it's this that causes the smell. As long as you ensure you wash yourself fully soon after your work out and wash your kit than sweating shouldn't be avoided but embraced.
Below are 4 reasons why sweating is good for you and your body.
1.) Increases Blood Circulation:- Sweating helps cool the body down and helps open up and unclog the pores of the skin keeping our skin fresh and glowing.
2.) Helps Detox the Body:- Sweating helps remove substances from the body such as alcohol, cholesterol and salt. Sweating helps remove toxins that can clog up pores and cause spots and other blemishes. A 2011 study found many toxins seemed to be removed through the act of sweating.
3.) Reduces the Risk of Kidney Stones:- Sweating helps remove salt from the body and keep calcium in the bones of the body. This limits the build up of salt and calcium in the kidneys and urine, which is where the stones come from. Sweating helps flush out the system better because it demands more hydration from the body.
4.) Prevents Colds & Other Illnesses :- Sweat contains peptides that helps fight against viruses, bacteria and fungi. These peptides are positively charged and are naturally activated in salty, slightly acidic sweat.
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