August 2010

Winter is almost over and we want to help you get ready for Spring!  It’s not too late to join the Spring It On 6 week challenge. Get on board, lose those stubbon kilos and be slim and trim in time to wear those shorts and sleeveless tops in spring.  Great prizes are up for grabs including the grand prize of 6 months worth of house cleaning and weekly prizes such as the fantastic book – “Sorted – The ultimate guide to organising your life", by Lissanne Oliver.  Ask your Healthy Inspirations Health Coach today to find out how you can participate.  Competition ends on the 4th of September so CLICK HERE to check it out on the website.

Great Idea! Government Paid Weight Loss Incentives

Healthy Inspirations has joined forces with well known dietitian Matt O'Neill and have created an idea called Aussie Weight Loss Incentives. We are inviting all members and friends to check out our Facebook page called "Aussie Weight Loss Incentives". We invite you to share this with your friends and your local members of parliament.

Achievements: 16.3 kilos and 61.5 cm

		"I am married with three children ages 11, 9 and 7.  Like other women, I have the usual story, the kids always came first.  Running around with their different sports and activities is very tiring so you do the quick pick me ups to keep going, and before you know it you are in a size 16/18 and feeling pretty disgusted with yourself and very unhappy.  My two boys had been doing karate for a number of years so when my daughter was old enough she wanted to join as well, but wouldn’t go out there unless I joined with her, so I was thinking I would stop when I got her there, but 18 months later and I’m still doing it.
My weight loss started when I had the opportunity through karate to do a 10 week challenge.  I didn’t want to make a fool of myself, but they ended up talking me into it, that was in July of 2009.  I ended up losing 10 kilos and winning the challenge.  I then lost another 5 kilos but it was such a long process and I was getting to the point of giving up.  As great as my karate instructors were and still are I felt I was missing something.  That’s when I decided to go to Healthy Inspirations and I haven’t looked back.  It was the best move I ever made.  The moment I walked into the centre the girls made me feel welcome and I knew that this is what I was missing. I initially joined in October 2009 and then again in March 2010 and reached my goal of losing 30 kilos (including the 15 kilos I had already lost).  I was looking and feeling fantastic.  My husband and children are so proud of me.  My husband also lost weight and my children and happier and healthier.  My mum also got the bug and lost the weight that she had been wanting to lose for a long time and she looks fantastic.  I have never received so much attention from my husband.  Going from that awful 16/18 to a 8/10 is a proud achievement and I am determined to stay here.   The girls at Healthy Inspirations in Lismore are a great bunch of ladies and the times I wanted to give up because it was getting to hard for me, they just kept me going.  Walking in there seeing the smiling faces makes it easier.  I have tried a lot of different things but this is the one I want to keep going with (as well as karate of course).  I enjoy the workout and there are times I just go to do the circuit but always end up doing more. I am a lot more active now and my children love it.  I don’t sit on the sideline anymore.  I am out there joining in and loving it. Losing weight and keeping it off may not be easy at times, but when you get to the goal that you want, all those struggles are just tiny steps and the big picture and the end results is worth every bit.  I guarantee, I will not go back." ~ Debbie L from Lismore

Fish Oil Capsules - How do they help weight loss and overall health?

Healthy Inspirations recommends that all members take four fish oil capsules daily as part of their weight loss program and for on-going good health. So, what are the benefits of fish oil?

Research shows that taking fish oil capsules may assist your efforts to lower body fat. This is most likely due to the long chain fatty acids enhancing cellular membrane function and reducing insulin levels, allowing the release of stored fat when combined controlled diet and regular exercise.

Fish oil capsules are an excellent source of Omega 3. The health benefits of Omega 3 include:

• reduced cardiovascular risk
• reduced triglyceride levels (fat left in the blood after food or alcohol - often elevated in Type 2 diabetes).
• increased HDL (good cholesterol)
• lowered heart rate (less strain on the heart)
• lowered blood pressure
• improved anti clotting (reduces the risk of stroke)
• anti inflammatory
• optimal functioning of the brain and nervous system
• helps lower insulin levels 
• assists with fat loss when combined with regular exercise

Most 1,000 mg capsules contain 180 mg EPA and 120 mg DHA, which adds up to 300 mg Omega 3. Four 1,000 mg capsules daily thus provide 1,200 mg Omega 3.

The best time to take your fish oil supplements is the most likely time you remember to take them, as the timing has nothing to do with absorption. Two capsules in the morning with breakfast and two in the evening with dinner is fine, though many people find it easier to remember only once per day and there is no problem with having all four at breakfast.

There are many brands on the market, and it can be hard to determine which is best. You should aim to use either a 1,000 mg or 1,500 mg capsule, and to buy the capsules with the highest levels of EPA and DHA possible.  Doing this will allow you to take fewer capsules while ensuring that you meet the recommended dosage.

Coming back from an injury

If you have suffered any sort of injury and not sure whether or not to start exercising, we can help.  Firstly, we always recommend that you seek your GP’s and/or health professional’s approval before starting or resuming any exercise routine if you are or have been injured.  

Having an existing injury that you are still dealing with may not mean you can do everything but it doesn’t mean the couch needs to become your best friend.  If your injury is in an isolated area, there is no reason not to exercise the other parts of your body.  For example, if you have a knee, ankle or foot injury, you may not be able to ride the exercise bike but you are able to use most of the circuit equipment and doing more upper body exercises.  Similarly, if you have an upper body injury, you can concentrate on the lower body and modify your workout so you can still get the most out of those exercises.  

Keeping up some form of workout will also help an existing injury.  Carrying any extra weight will become a strain on the rest of your body when trying to juggle an injury and day to day activity.   A resistance exercise program is also a key factor when re-habilitating from an injury.  Working with hydraulic circuit equipment or weights will strengthen muscles which will help avoid further injury. The team at Healthy Inspirations are there to advise you.

Here are 5 ways to prevent injuries while working out:

Proper footwear – Wearing the right footwear is essential when exercising.  While there are many styles, colours, brands and promises out there today, selecting the right type of shoe will help decrease the chances of injury such as ankle and knee strain.  The only way you will know what type of sneaker, runner or cross-trainers are right for you is to have your foot properly measured and the correct type of support chosen for you.   Specialty stores are the best place to start when choosing your next pair of sneakers.

Resistance training – Having strong muscles will ensure your tendons and joints are protected when working out so it is essential to incorporate resistance training.  Resistance training means working with weights or hydraulic equipment in a completely controlled manner, using each particular muscle group.  It consists of repetitive motions so it is important that you are exercising in the correct way.  Always ask a Health Coach at Healthy Inspirations the right way to use the equipment.  Doing exercise properly will maximise the benefit and minimise any risk.

Proper rest – Resting is more than just sleep.  In fact, to get the most out of your workouts, your body must also have recovery time.  Without that recovery, your body may become fatigued which can lead to accidents and injury.   To get the most out of recovery time make sure you are getting at least 8 hours of sleep and taking at least 2 days rest between any high-intensity resistance training, although the hydraulic circuit at Healthy Inspirations can be safely used on a daily basis.

Proper form – Resistance training and cardio training such as running consists of repetitive motions so it is important that you are exercising in the correct way.  Always ask a Health Coach at one of the Healthy Inspirations centres the right way to use the equipment so you can be sure you are using them in the right way.  Doing this will prevent injury.

Only do exercises shown to you by the Healthy Inspirations team. Do not blindly copy a member who introduces some different exercise or way of doing an exercise. Ask the team first!

Know your body – If you think you are doing something wrong, the chances are you are.  It is important to read the warning signs and to do that you need to listen to your body.  If something you are doing is hurting, it is best to stop immediately, ask a Health Coach if you are doing the exercises correctly and if the pain persists, contact a medical professional.

Warm up –  Warming up at the start of any exercise routine will help prevent injury.  Warming up the muscles will make them more flexible and allows better movement in your body which will prevent muscle strain and joint injury.  Even walking into the centre will warm up those muscles and then gradually increase your effort on the first 3 to 4 circuit stations.

Recipe of the Month - Pumpkin and Feta Slice
Serves 4
1/3 dairy protein and 2 vegetable

Ingredients 500g pumpkin Spray oil 2 onions, chopped 50g reduced-fat feta

¼ cup milk 1 egg, lightly beaten 2 Tbsp chopped basil Freshly ground black pepper

Method

1. Preheat oven to 180° C. Peel and deseed the pumpkin and chop into 2cm cubes. Bake for 30 minutes or until soft.
2. Heat a non-stick fry pan over moderate heat and spray with oil. Add onions and cook until slightly browned. 
3. In a bowl, combine the pumpkin, onion, crumbled feta, ¼ cup milk, egg, basil and pepper. Mix to combine, keeping the pumpkin in lumps. 
4. Press mixture gently into a loaf tin. Bake for approximately 20 – 30 minutes until set and browned on top. 
5. Slice and serve hot or cold with salad.

Thank you to Lois A from Balcatta, WA who entered this recipe in the Dream Jeans Competition.

Secret Women's Business
5 ways to prevent osteoporosis 

The best way of preventing osteoporosis is to exercise and lead a healthy lifestyle, following these 5 tips:

1. Eating low fat dairy is a great way to curb hunger, especially between meals, and it is rich in calcium to strengthen bones.
2. Breakfast, late afternoon and late evening are good times of the day to eat dairy.
3. Weight bearing exercise like walking, squatting, working out with weights and resistance-based exercise is important to prevent osteoporosis.
4. Strengthen your muscles – stronger muscles often mean stronger bones.
5. Avoid yo-yo dieting – it increases the risk of osteoporosis.

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Daffodil Day
August 27 2010

	If you have a mother, father, sister, brother or best friend, there’s every chance your life will be touched by cancer.  No matter who you are, Daffodil Day is for you.  Daffodil Day in 2010 is on Friday 27th of August.  It’s a day for all of us to give hope for a brighter,

  cancer-free future for ourselves, and for those we love. Daffodil Day merchandise is on sale throughout August, and you can donate to Daffodil Day at anytime.  CLICK HERE to find out more.