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Drink More Water

Written By John McLachlan

From back pain, fatigue, arthritis and headaches to indigestion, high blood pressure, colitis and constipation, drinking more water can relieve many ailments and prevent the need for medication. Drink more water and you will have more energy and think more clearly. Use water in preference to any other drink especially cordial, soft drinks, coffee, tea and alcohol.
Most people need a minimum of two litres of water daily. Studies show many people mistake thirst for hunger, so if you think that you have eaten substantially, drink some water first, and see if the feeling of hunger subsides.
Natural spring water is best to drink, but storage in plastic (especially when exposed to heat) is not healthy. If you only have tap water, use a filter to remove chlorine and other health hazards, and make sure you change filters as recommended. If you must drink alcohol, have a glass of good red wine two or three times a week. Making sure you avoid cask wines and binge drinking.

Fresh vegetable juices are good, but do not substitute them for whole, fresh vegetables. Enjoy a little diluted fresh fruit juice occasionally, but avoid bottled juices and poppers that are loaded with sugars. It is more nutritious to eat the whole fruit and drink water, so do that as often as possible.

Have You Go The Minerals? - Iron

This mineral has an essential role in helping to keep your body energised. Iron is involved in the transport of oxygen in the blood, helping to deliver the oxygen required for your muscles to function efficiently. It also has an important role in keeping your immune system healthy. Low levels of iron within the body may lead to fatigue, tiredness, decreased immune function and small, pale red blood cells. Females are most risk of having low iron levels, particularly those who are menstruating, pregnant or involved in heavy activity, as iron can be lost through blood loss and sweating. The recommended RDI of iron is 8mg per day for men, 18mg per day for women. This can be obtained from high iron sources such as meat, seafood, spinach, broccoli and peas. When eaten in combination with foods that contain vitamin C, iron absorption is increased.
If you suspect you are low in iron, see your doctor before undertaking any supplementation, as consuming too much iron can be harmful.

Is Smoking Holding You Back?

By Nathan Sibilia

If you would like to train with Nathan, or view his personal training profile please click here.

It’s that time of year again: the time to assess the past year and look to the future. If you are reading this newsletter, improving or maintaining your fitness is likely to be high on your list of resolutions for 2010. But are vices like smoking holding you back? Smoking can reduce your fitness indirectly through smoking related illnesses or more directly by limiting the amount of oxygen available to the body.

When we breathe air into our lungs oxygen is transported in the blood by attaching to the haemoglobin within red blood cells.

Haemoglobin is a protein found in red blood cells and its primary role is to transport oxygen from the lungs to the rest of the body. But when carbon monoxide is present in the lungs it is more likely to attach to the haemoglobin, decreasing the amount of oxygen red blood cells are able to carry. This in turn increases your respiratory rate in order to deliver enough oxygen to cells, and it has a significant effect on the heart and other working muscles where there is a high demand for oxygen.

Cigarette smoke also causes air passages to narrow. Tar coats the lungs reducing elasticity of the air sacs where oxygen is absorbed into the blood stream. Tar and other chemicals also affect the cleansing mechanism of the lungs by paralysing the cilia (these are tiny hair-like structures that line the airways that clean out dust and dirt). Damage to the cilia means mucus and toxic substances accumulate resulting in congestion of the lungs.

The decrease in the carrying capacity of haemoglobin and narrowing of air passages result in reduced lung capacity and restrict the amount of oxygen to be transferred into our lungs, having a very negative effect on fitness performance.

However, it is never too late to quit, getting more out of your training and life! By quitting you will feel the benefits straight away as your body begins to repair itself. The following benefits are likely to be noticed:

- After 24 hours the level of carbon monoxide in your blood stream will dramatically drop and more oxygen will be present;

- Within a month your blood pressure returns to its normal level;

- Within 2 months your lungs will no longer be producing extra phlegm causing reduced congestion and lung irritation.

Not only will stopping smoking have major health benefits but it can help you achieve a higher fitness level and performance. For more information on health benefits and quitting please contact your GP or the QUIT website.

Myth Busters #29 - Caffeine Before Exercise Is Bad Because It Dehydrates You.

It is true that caffeine is a diuretic, which means that it promotes fluid loss in the body; however, as you should always be prepared with an adequate supply of water for your training sessions, you should be able to maintain an acceptable level of hydration. The effect which caffeine has on your body can help to boost your exercise benefit, as it increases the activity of your central nervous system, making you more alert and responsive, as well as decreasing the feelings of fatigue. It can help to increase tension development within your muscles, meaning you will be able to lift heavier weights. There is also an effect on the availability of energy sources because it increases fat utilisation, which can be important for long distance training and events; it will delay the use of carbohydrate stores, which in turn results in a delay in the build up of lactate within the working muscles.
While caffeine can be used to increase the benefit obtained from your exercise, however, there is also evidence to show that regular use of caffeine will decrease the response you get. So if you already drink coffee every day, you are less likely to experience a great effect from having caffeine hit before you exercise.

Interview with Personal Trainer Kate Bruzzaniti

Why did you become a personal trainer?

I became a personal trainer because it combines 2 of my favourite things; being fit and healthy and getting to meet and work with new people from all walks of life.

What do you love about working with Revolution?

All of the trainers specialise in different areas, as a trainer it is so important to work with a well rounded team that are always willing to share information and new ideas!

What is your earliest memory of being active?

little athletics

What is your favourite exercise?

deadlift

What is your favourite piece of equipment?

At the moment either kettlebells or a pair of boxing gloves and pads

Where is your favourite place to workout?

Outside on a sunny day.

What is your training philosophy?

Train smart, train hard, conquer your goals!

If you weren’t a personal trainer, what would you be?

Still in the fitness industry - fitness studio owner & manager

What training styles do you specialise in?

HIIT, boxing, muay thai

Interview with Personal Trainer Samantha Sutton

Why did you become a personal trainer?
After having a few PT sessions myself & loving it, I really wanted to do the same thing.

What do you love about working with Revolution?
Revolution encourage me to work with a variety of people, I especially enjoy the large group fitness gigs.

What is your earliest memory of being active?
Cycling, Dad owned a bike shop in Lismore & mum didn't have her driver’s license. We rode everywhere!

What is your favourite exercise?
At the moment, cycling. I have a new road bike for my triathlon training & it fly's!!

What is your favourite piece of equipment?
mmm...it's a toss-up-TRX & Swissball

Where is your favourite place to workout?
At the beach!

What is your training philosophy?
Don't do things by half measures-it's all or nothing. Also, don't count something out until you've tried it.

How do you unwind after a long days work?
Most evenings, by the time I'm finished its shower, 5 minutes reading & I'm snoring my head off. I've never slept so well until I started Personal Training.

If you weren’t a personal trainer, what would you be?
Ha ha. This is so not fitness related, but I'd love to work in a plant nursery. That or landscaping

What training styles do you specialise in?
Weight management, pre-post natal & group fitness.

To view Sam's full profile here.

A Mineral Called Magnesium

By Michela DiTocco

Magnesium is an important mineral that our body requires to survive. Our body requires magnesium for many functions including the formation of bones and teeth, and in conjunction with other minerals (calcium, potassium and sodium), assists in nerve impulses and muscle contractions. It not only performs these functions but it also helps the body to process fat and proteins, release hormones to control calcium levels, reduce irregular heartbeats and reduce contractions in pregnant women. The RDI of magnesium is 420mg daily for men and 310mg daily for women; however, this increases to 520mg daily for women aged 31-70 years.

There are many natural sources of magnesium which we can obtain through foods in our diet. Such foods include spices, nuts (almonds, cashews and Brazil nuts), red meat, tofu, tea, coffee, beans and legumes and vegetables (especially leafy green vegetables, like spinach, due to the large amount of chlorophyll). In addition, a wide variety of fresh fruit, vegetables and grains will ensure an adequate intake of the mineral.

Magnesium levels can become low if you do not consume enough through your everyday diet. Other causes of magnesium deficiency may include alcohol abuse, poorly controlled diabetes, excessive diarrhoea or vomiting, long-term diuretic medication and hyperparathyroidism. This is prevalent in many people; more than 50% may be deficient and not necessarily be aware. The most common symptoms of this are muscle weakness, tiredness, hyper-excitability, poor appetite, anaemia, and irregular heart rhythms. Low magnesium levels can also lead to low calcium and potassium levels in the blood, as well as changes in the digestive system, nervous system and muscular system and heart and circulatory systems. The most common treatment is magnesium supplements such as magnesium chloride or citrate, taken daily under supervision of a medical practitioner.

Muscle cramps are the main indicator of magnesium deficiency. The normally occur in the lower limbs (calves or soles and arches of the feet). They may be painful and occur during the day (but more so at night). The occurrence of cramps indicates dehydration and low mineral levels (magnesium, calcium, potassium and sodium). Other symptoms which may arise include chronic constipation, pregnant women at risk of premature labour, people with frequent migraines, people with diabetes, people with high blood pressure or an irregular heart rhythm. If you experience any of the above symptoms it is best to consult your doctor and accurately determine what supplement is right for you.

Overall you can see how important a mineral such as magnesium is to our bodies’ everyday functioning. It controls many different systems and also is relied on by other minerals for them to function. The best way to ensure you are meeting your daily requirements is to include foods rich in magnesium, and this is done via a fresh, wholesome diet full of variety.

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