7 ways to authentically balance the busy

7 ways to authentically balance the busy

 

It’s sad but true that being ‘busy’ has become the new way to say ‘I’m making it in life’.

Most women don’t even hesitate in responding to the daily question of “How are you?” with a standard response of “crazy” or “exhausted” and in fact, this is the new norm.

If we break this down and really look at the answers “crazy” and “exhausted” we have to ask ourselves; is it really worth all of this chasing for success if you are devoid of happiness?

I personally fall into this pattern when I forget to implement my stress resilience tools on a daily basis, which without, my adrenal glands (stress glands) take over and all of a sudden I am back on the burnout track!

So here are 7 of the best STRESS RESILIENCE tools to help the busy woman get off the ‘stress express’ and come back to balance:

  1. DIGITAL DETOX
  2. READING POSITIVE BOOKS
  3. BREATHE
  4. REGULAR HEALTHY HOLIDAYS AND TIME IN NATURE
  5. INCORPORATING FUN EVERYDAY
  6. GOOD FOOD
  7. MOVEMENT THERAPY

 

DIGITAL DETOX

Giving yourself an hour first thing in a morning without looking at your phone or turning on a tablet or computer can allow you to start your day without being bombarded with emails, messages and social engagement.

A 2015 study lead by Kate Unsworth revealed that a digital detox can improve :

  • Relationships
  • Posture
  • Mood
  • Productivity
  • Sleep

 

READING POSITIVE BOOKS

The type of material you choose to read can directly impact your mood.

If you pick up a thriller or a drama non-fiction book, as the writer takes you on a journey of their creation, there will a direct impact on your emotions, feelings  and thoughts. Unfortunately the affect could be detrimental to your emotional body and therefor can leave you feeling pretty blue.

On the other hand, if you choose to pick up positive literature this will have a positive impact on your mood and encourage you to think, feel and focus on the good things in life.

 

BREATHE

Deep breathing is one of the best ways to lower the stress in the body. By simply taking 3 deep, slow breaths, this sends a message to your brain to slow down and relax.

There are many simple toolswhich you can use to access deep calming breath, some of which are outlined here.

The main objective with deep breathing is that it tells your nervous system to focus on healing or ‘feed and breed’ and to get you out of survival mode due to the stress also known as ‘fight or flight’.

 

REGULAR HEALTHY HOLIDAYS AND TIME IN NATURE9

We have a little saying at Living Empowered Retreats and that is “spending 20 mins a day (in nature) will help keep the doctor away”; and its so true!

Simply giving yourself 10-20min a day outside will instantaneously reduce your stress hormones by combating with the feel-good endorphins, plus will inject you with a healthy dose of vitamin D to maintain a strong skeletal system and immune system.

For the recommended amount of sun, which is ‘healthy’ click here.

 

INCORPORATING FUN INTO EVERY DAY

When you have ‘fun’ you automatically release a hormone called ‘oxytocin’ which is the same hormone secreted during sex and post exercise.

Oxytocin is the opposite hormone to the stress hormone cortisol (which is the one that can lead to adrenal exhaustion if its constantly in your blood from continued stress). The more oxytocin you can get happening in your body (i.e. the more fun and sex you are having) the less stressed your body will be.

 

GOOD FOOD

It’s a proven fact that ‘we are what we eat’.  Everything that we put into our mouths and onto our skin and hair, is absorbed straight into our blood stream and is broken down to create the cells of our body.

This means if you eat crap your cells will be crap and the same rings true for if you eat clean your cells will be clean!

Read more about how your food creates your cells here.

MOVEMENT THERAPY

By exercising your body the way it is meant to, you will not only help make it stronger, more stable and flexible, but you will also make it more resilient to the negative affects of stress.

There are so many different modalities of movement therap which will assist with this resilience building, but the key is to make sure the modality you choose is one you enjoy and hence stimulate the oxytocin cascade affect at the same time.

 

 

REFERENCE

https://www.fastcompany.com/3049138/what-really-happens-to-your-brain-and-body-during-a-digital-detox

https://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation

https://articles.mercola.com/sites/articles/archive/2009/10/29/how-much-sunshine-does-it-take-to-make-enough-vitamin-d-perhaps-more-than-you-think.aspx

 

 

REFERENCE

https://www.fastcompany.com/3049138/what-really-happens-to-your-brain-and-body-during-a-digital-detox

https://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation

https://articles.mercola.com/sites/articles/archive/2009/10/29/how-much-sunshine-does-it-take-to-make-enough-vitamin-d-perhaps-more-than-you-think.aspx

The Caffeine Craving Quandary.

Who would have imagined how one dark little bean, crushed, heated and mixed with hot milk and sugar could create such a world-wide addiction.

Coffee is by far the most commonly used form of caffeine consumption across the land under with adults form 17-90 years old averaging between 100-200 mg per day.

The question which lingers on many minds is “is coffee good for me”?

Many say that a cup of coffee a day is good for blood pressure, is this true? Others complain that it makes them feel anxious and more stressed than not having it.

The only way of really knowing if coffee is good for you or not is to feel how your body responds to it. The reason being is that we are all different however; here are sum fun facts about the science of how coffee and caffeine does affect your body and health.

On consumption of that morning coffee, humans very quickly see a boost in energy, focus and concentration which can be beneficial for heavy work loads, dead lines and performance physically and mentally.

Caffeine is also one of the worlds most commonly used ergogenic aids (or sports supplements) and has been proven to aid in sports performance for decades.

Whether being used for cognitive or physical support, all usage of this enhancer has its side affects and hence, we need to know what they are in order to make the educated decision on whether to use it and if so, how much.

Leading researchers say that ‘any more than four cups of coffee per day can lead to complications’ and side affects such as:

  • Migraine and headaches
  • Insomnia
  • Nervousness
  • Irritability
  • Restlessness
  • Frequent urination
  • Faster heartbeat
  • Upset stomach
  • Muscle tremours

Read more on signs and symptoms here

So if you experience some of these signs and symptoms, it is your bodies way of telling you to cut it down or cut it out.

Too much caffeine can also disrupt sleep cycles causing not only problems with getting to sleep, but also issues with quality of sleep.

It is well known that disturbed sleep cycles are one of the biggest contributions to our worldwide epidemic of stress-related disorders and diseases. Therefore if caffeine is contributing to sleep issues, this is a warning sign to minimise or eliminate usage.

In terms of weight retention, too much caffeine and coffee can also be a problem. On the contrary, if used with the correct dosage and timing, it can give an improved performance and can result in burning more calories.

The problem arises when caffeine is used in excess through out the entire day as well as a ‘pre-workout’.  With this regularity in consumption, the body becomes overloaded with a constant leach of the stress hormone cortisol into the system.

Cortisol can be beneficial for short periods as it contributes to increased energy, focus and alertness however, chronic secretion leads to weight gain (especially around the abdominal area) and inflammation which is the pre-curser for all chronic disease.

In conclusion, the answer to the question about coffee having health benefits is unique to every person. For the majority of society we already have enough stress to deal with so adding coffee can simply be adding more fuel to the fire.

Coffee substitutes such a chai tea, exercise and deep breathing can perhaps be a healthier and less consequential way to increase physical and mental energy.

How to manage a never ending ‘to do’ list in the modern day world.

It seems for all of us ‘busy woman’, no matter how fast we move and how efficiently we tick boxes, the ‘to-do’ list never seems to get smaller!

There has to be some secret out there that some expert can share to help us to seek the satisfaction of being on top of the relentless tasks and demands placed on us as mothers, workers and wives.

In the mean time, here are some facts about what happens to the female body when we are constantly feeling busy and stretched plus some helpful hints of how we can support our bodies from the never ending demands placed on us.

The success of being able to attend to all what is required from us is our perception of the urgency we place around it.

If we feel that every task that we have on the horizon is a high priority and absolutely needs to be attended to right now, the only result is that of feeling anxious and stressed.

If however, we write a list of what is realistically the most urgent verses those, which we can push back a couple of days, our body automatically down-regulates the stress and therefor urgency which we originally put on everything.

Lets explore this idea a little  bit further.

When we feel over-whelmed with tasks or even life in general, our body leaches a steady flow of adrenaline into the blood stream giving us the following affects:

  • Increased heart rate
  • Dilated pupils
  • Improved focus and concentration
  • Increases in energy

All of these factors will help us to get the task or list completed quickly however, if the list of urgent priorities is extensive or even continuous, then we also get the affects of long- term negative affects of adrenaline release:

  • Blood is re-directed to the muscles and away from the organs such as the gut which causes digestive issues
  • Release of sugar into the blood which leaves the individual feeling restless and irritable
  • Increases in the likelihood of suffering from insomnia
  • Reduced ability to have a steady menstruating cycle and therefor fertility can be challenged

See here for more facts on adrenaline here .

It becomes clear that chronic exposure to adrenaline is not good for our health and state of mind. If we can put parameters in place, which protect us from the sabotaging affects of adrenaline, then the female body will be able to continue to have optimum function.

Here is some ideas of tools we can use to help protect us from adrenaline release:

  1. Write a task lis or ‘to-do’ list for the day. As soon as you put pen to paper you will automatically feel a sense of relief as you don’t have the worry about forgetting one of the important tasks.
  2. Prioritise the tasks and then decide if any can you potentially be pushed back to another day or perhaps delegated to someone else such as an assistant or a VA (virtual assistant).
  3. Once you can physically see how many tasks you have in front of you it becomes easier to recognise that your plate could potentially be full and therefor you can empower yourself to so NO to any more responsibility until you reduce the list.

These simply yet affective tools are so valuable to the busy woman and understanding the consequences of long term chronic exposure to stress and adrenaline keeps you on track with being realistic with your accepting of responsibilities.

 

If you would like to learn more about how stress impacts your health and understand the tools which you can use to build your stress resilience, please enquire about one of our events today by emailing info@leld.co.

 

 

 

Woman’s Divine Responsibility for Self-care..

Did you know that woman are now more prone to chronic illness than men due to the relentless pressure and stress which is bestowed on them?

One in four woman is now diagnosed with cancer, which is probably one of the most devastating consequences of dis-managed stress.

Many women suffer with sleepless nights either acutely or chronically but never think to put the blame on hormone disruption, which is also triggered from stress to the adrenal glands.

Fibromyalgia, infertility, early menopause, leaky gut, amenorrhea, IBS, endometriosis, thyroid dysfunction, depression and anxiety are also direct and eventual consequences of woman constantly adding fuel to the ‘fire’ of having ‘rushing woman’s syndrome’.

Who would have thought that by simply adjusting lifestyle and learning how to have healthy fun could literally eradicate  so many disorders and lead to a more satisfying, stimulating and superb quality of life?

_MG_9915

The majestic Mount Warning on the upper Tweed coast of NSW sees to a retreat facility called Gymea, where busy woman can take their stressed and exhausted bodies and learn how to live a healthy and happy life.

Woman of all ages congregate from all over Australia learning about why stress is so debilitating and how they can make small tweaks to their daily habits in order to build ‘stress resilience’ and hence negate the negative affects of the pressure cooker of life.

The hosts to these highly experiential retreats are a  holistic woman’s health and wellness platform named Living Empowered Retreats (LER). They are well known for offering a diverse range of workshops and events which support women in “balancing the busy” of life.

leggings 3 pic

Founders of LER say that the most profound workshop the women undertake is that of  “the art of self love and self expression”. This phenomenal interactive workshop is provided by the host’s in-house ‘functional sexologist’.

This influential woman still sexy and saucy in her 60’s leads the tribe through a series of exercises to understand the importance of having a healthy connection with yourself and others.

Laughter is by far one of the most important natural medicines of life and the contagious cackles dance through the venue day and night when “mumma Trish is in the house”.leggings 5 bruna meditation pg _MG_0481

There is something so powerful about the ‘sisterhood’ of woman coming together to share stories and wisdom to help support each other as they move through the healing of their own stress from the physical and emotional pollution of present and past.

NEW TRENDING FASHION FOR SPLENDOUR 2016 WITH SEXY AND STYISH ECO-FRIENDLY LEGGINGS HAVING LANDED IN THE GRASS.

Over 100,000 gypsies, carnies and rockers spent this year’s Splendour in the Grass (SITG) wearing their dream catchers, tie dye and glitter with this annual opportunity to creatively express their charismatic individuality.

SITG is Australia’s biggest festival but it offers so much more then loud music, disco dance and mood-shifting substances.

This years event offered a wide variety of not just music but also experiences such as yoga, chanting, craft and beauty plus shopping-enthusiasts had a broad selection of fashion, accessories and all sort s of fun gadgets to keep them entertained for the three day event which was held last weekend, just north of Byron Bay.

splendour dance

 

“Global Village” was the central area of Splendour which offered performances and activities which promoted a healthy lifestyle and encouraged excited gen Y’s to get ‘high on nature’ rather than abusing themselves with chemicals.

At the epicentre of this section we had the Global Village’s major sponsor ‘Liquido Active” who pride themselves in providing stylish eco-friendly leggings to all walks of life, including shape busters cutting up the dance floor at festivals.

IMG_9822

 

Liquido offer a plethora of colourful and comfortable pattern leggings with matching garments to suit all tastes and styles.

They pride themselves with nursing cutting edge technology in their textiles and manufacturing which has them stand above the crowd of their competitors.

This Brazilian- based company are made of polyamide which is far superior to the traditional usage of polyester.

This butter-soft Latin American fabric has extensive sophistications championing the ‘active wear’ industry, which includes technologies such as:

• Biodegrading after exposure to methane in land fill
• Burns body fat after wearing for 7 hours
• Breathes (so no foul smells)
• Is SPF 50 +
• Washes all of the bacterial out in one wash (polyester can’t do this, in fact the bacteria colonise in the fabric and on your skin).

As was forecasted for the event, the bright, bold and brilliantly patterned leggings were the ‘MUST HAVE’ at this year’s splendour, which saw to hundreds of the garments flying out of the door every day!

Liquido covers all needs for a festival outfit as you can camp in them, dance in them and play in them while looking on point with style and delivering authentic self-expression.

 

handstands splendour

The best way to banish burnout and be-rid Adrenal Fatigue for EVER.

Burnout is thought to be one of the leading causes of sickness and death in the western world this century.

Every day, businesses are loosing billions of dollars in a lack of productivity due to poor stress management and stress leave.

It is very clear that there is a big need for the corporate world to get educated on the identification, treatment and prevention for this so called ‘burnout’.

One of the biggest misconceptions around ‘burnout’ and ‘adrenal fatigue’ is what type of exercise is ideal while a victim of this sickness is in recovery?

First of all, what is this ‘burnout’? And is this the same as ‘adrenal exhaustion’?

Merriam Webster defines burnout as ‘the condition of someone who has become very physically and emotionally tired after doing a difficult job for a long time’.

Adrenal Fatigue.org describes,  “Adrenal fatigue is a collection of signs and symptoms, known as a syndrome, that results when the adrenal glands function below the necessary level. Most commonly associated with intense or prolonged stress”.

It is clear that both of these conditions are very similar and many would comment that these descriptions capture most of society, in our stess-laden reality. This is why it is vital that we understand how to treat these closely related issues.

Stress. Road sign on the sky background. Raster illustration.

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The exercise modality, which a sufferer chooses to engage with, can mean the difference between the burnout victim having a swift, painless recovery, versus a debilitating crash in energy levels and general health.

Stage one and two adrenal fatigue is less severe than three and four; therefore your body is more resilient to exercise because the affects of the exhausted adrenals is less severe.

If however, the victim is in the later stages, high intensity exercise can be devastating to the body and can be the cause of ‘adrenal crashes’ which means a down-regulation in all of the body’s organs and systems eg poor digestion, disruption in hormones and thyroid function, compromised immune system.

The problem is that individuals with stages one and two go undiagnosed because all they feel is that they are tired more than what they think they should be.

Unfortunately the solution to this fatigue is generally to consume a coffee or some sort of stimulant to negate the affects of feeling tired, which will then add more fuel to the fire of ‘burnout’ and quickly park them into the later stages of the condition.

Assuming that most individuals only realise they are in ‘adrenal fatigue’ or ‘burnout’ when they hit stage three and four, they are in a much more volatile ‘red zone’ which can be touch and go with their overall health unless treated correctly.

First and foremost it is extremely important to avoid high intensity exercise during your preliminary stages of correcting your condition, albeit, you also do not want to avoid exercise all together as this will also limit your recovery.

It is suggested by leading doctors in the ‘burnout’ world that the arsenal chosen should be undertaken in three stages:

  1. Beginner: focus on breathing and stretching
  2. Intermediate:focus on toning and strengthening
  3. Advanced :focus on fluidity and control
    • Regular Yoga
    • Power Yoga
    • Aerobics

Read full article here.

If we shed light on a common theme here, it is very clear from the world’s most prestigious doctors say that yoga therapy is by far the most successful treatment.

This modality teaches students breathing techniques; helps build flexibility in the body as well as toning, strengthening and develops aerobic fitness.

The Yoga journal states that ‘yoga practice is great for providing recovery and can also help you deal with stressful circumstances without having such a strong negative reaction’ which a very important point to consider.

Not only does the physical practice of yoga help you heal your body from the impacts of adrenal fatigue, but it also provides tools to have more ideal stress management.

The reality is that most of us are going to be exposed to ‘stress’ regularly, however the only control we have over it, is how we take it on or choose to not allow it to impact our physical and emotional health.

All types of fun yoga modalities are on the menu in most towns and cities with everything from standup paddle board yoga to dance yoga and breathing yoga to suit all taste buds. So there is good reason and purpose why all ‘stressed’ individuals should explore the options and find one that fits your lifestyle, as this could be the game changer in your long term health and happiness.

 

REFERENCES:

http://www.merriam-webster.com/dictionary/burnout

http://www.adrenalfatigue.org

http://www.yogajournal.com/article/practice-section/treating-adrenal-exhaustion/

 

 

 

Burnout to Brilliance.. The journey of getting off the ‘Stress Express”..

Modern woman leading high stress lifestyles are ditching the medication for movement therapy and meditation with the launching of Australia’s pioneering ‘burn out’ management and prevention retreats.

This miraculous weekend retreat is nestled on top of the majestic mountains of Mullumbimbi, near Byron Bay, Australia and is the ideal location for the healing of thousands of exhausted woman from all over the world. Each component of the retreat program is carefully tailored towards the identification and treatment of ‘busy woman syndrome’.altitude 261 sunrise

 

Liquido lover Carra Bolard whom spreads her ‘Liquido active love’ on the Gold Coast Australia is collaborating with some of Down Unders’ hottest stress management experts and whole food nutritionists to implement a lifestyle intervention for ‘stressed out’ woman world wide.

In March 2016, she launched her ‘Living Empowered Weekend Retreats’. A group of exhausted entrepreneurial woman dove into the weekend event completely immersed in Carra and her team’s energetic teachings to enlighten the path from their current position of soldiering through every day, purely surviving, to fully ‘thriving through life.

Stress has emerged in recent years as the top cause of illness across the western world. The negative impacts resulting from stress is continuing to raise at least 10% every decade causing an increases in diabetes, heart disease and obesity.

Internationally recognised author and entrepreneur Arianna Huffington of the Huffington post writes in one of her best sellers ‘Thrive’, “The western workplace culture is practically fuelled by stress, sleep deprivation and burnout.

“Woman in stressful jobs have a nearly 40% increase in heart disease, and a 60 % greater risk of diabetes”, Huffington says.

“Burnout is costing Germany alone up to 10 billion euros a year”, the global collective cost would be mind blowing!

Living Empowered Lifestyle Retreats include movement as stress therapy techniques and routines, ‘real’ food nutrition workshops, stress management tools and much more. ThFree yourselfe purpose is to develop and correctly implement lifestyle tools to build stress resilience in the body, for entrepreneurial woman to come along, let down their hair and learn about how they can take charge of their life again.

The highlight of the weekend is definitely the ‘mini Spirit Fest’, where a world leading sexuality expert leads the tribe exploring their innate goddess through dance and sound to the rhythm of Aboriginal and tribal song concert.

Carra disrupts the health and fitness industry with her declaration “No pain ALL GAIN’ because she believes that loosing weight and achieving health was never meant to be painful. It is her core belief that it is our DEVINE OBLIGATION to listen to our body for signs of what it needs in every given moment.

“Our intuition or our ‘gut feeling’ is always trying to navigate our life for us”, says Carra, “the issue is that most busy and stressed woman feel forced not to listen”.

Attendees are learning how to access their innate brilliance that they all have inside of them, they just need to find it.

 

The essentials of the omega fatty acids.

We all have heard that we need to consume omega 3’s, 6’s and 9’s but do we even know what the difference is between them or what combination which is necessary so we do in fact get a health benefit and not an inflammation response in our body?

The answer for most people will probably be no and in fact, most people just think of fish consumption as being suffice to get your ‘omegas’, however this is not exactly the case.

Lets start with the basics.

Omegas are ‘essential fatty acids’ and are  necessary for normal bodily function including the skin, respiratory system, circulatory system, organs  and the brain.

The body is not able to produce omega 3’s or 6’s on its own, therefore we need to consume these from our food source and in the right proportion.

It is taught from nutritionists that we need approximately double the omega 6’s to 3’s.

Omega 3 (Alpha-linolenic acid) rich foods include:

  • Grains
  • Spirulina
  • Brazil nuts
  • Chia seed oil
  • Wheat germ oil
  • Leafy green vegetables
  • Mustard seeds
  • Pumpkin seeds
  • Raw walnuts and walnut oil
  • Hempseed oil
  • Flaxseeds and flaxseed oil
  • Fish

Omega 6 (Linoleic Acid) rich foods include:

  • Olive oil
  • Wheat germ
  • Pumpkin seeds
  • Chia seed oil
  • Raw nuts and seeds
  • Sesame oil
  • Hempseed oil
  • Pistachios

 

There are in fact 3 different types of omega 3’s:

  1. EPA
  2. DHA
  3. ALA

EPA and DHA normally are sourced from fish, where as the ALA comes from nuts, seeds, vegetables and the fat off grass-fed meat.

The body generally prefers to get its energy from ALA than any of the other sources, therefore the consumption of this derivative of fatty acids is essential for your health.

Omega 9’s are one essential fatty acid that the body can produce on its own when there is a sufficient amount of omega 3’s and 6’s available. If however there is a deficit, the individual will need to also source these 9’s through food.

Omega 9 rich foods include:

  • Avocados
  • Pecans
  • Cashews
  • Almonds
  • Hazelnuts
  • Pistachios
  • Macadamia nuts
  • Chia seed oil
  • olives and olive oil

Once your body has a balance of these macronutrients we see many health improvements in areas of:

  • Asthma
  • Diabetes
  • Arthritis
  • Osteoporosis
  • Cancers
  • Skin disorders
  • Cholesterol
  • Blood pressure
  • Attention disorders
  • Depression
  • Oedema
  • Macular degeneration
  • Digestive difficulties

On the contrary to this balance of omega 3’s and 6’s is an inflammation response that results if our ratios are out and we are consuming way too many 6’s. This scenario unfortunately rings true with many people now a days as omega 6’s are found in a plentiful supply in processed foods. Read the full article here.

 

The omega 6’s naturally cause inflammation in the body and this process has its place for when we are injured and need to immobilise a joint in order for it to repair. This swelling response is however not ideal to be ongoing in the human body.

In fact chronic inflammation is the initiator to all sickness, illness and disease.

In order to counteract the inflammation response from these omega 6’s, it is imperative to get a abundant amount of omega 3’s through your nutrition as these produce hormones that are anti-inflammatory in nature.

Better still; simply avoid all processed food so it becomes much simpler to gain the perfect omega balance and reek the rewards of better health

REFERENCES:

The Health Benefits of Omega 3, 6, 9 Fatty Acids and EPA & DHA

http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/

http://www.news-medical.net/health/What-is-Linoleic-Acid.aspx

http://omega6.wellwise.org/inflammation-omega-3-omega-6-fatty-acid-balance

Yoga Stretching Resistance for Bowel Cancer

One in twelve Australian’s develop bowel cancer in their lifetime and the numbers are increasing.

Part of the issue is that the quality of our food is constantly disintegrating which in turn challenges our bodies to break down and eliminate foreign products such a GMO’s and hybridised foods.

The food that was available 50 years ago in its natural state and organic growth rate are now fast tracked to meet higher population demands and affordability. This in turn is having a negative impact on the quality of the final product that is sold to consumers.

Another burden with the increasing numbers of disease such as cancer is that of a sedentary lifestyle.

According to recent statistics, nearly 70% of Australian adults (i.e. almost 12 million adults) are either sedentary or have low levels of physical activity. Read full article here.

This is having a detrimental affect on our epidemiology results for the development of disease state, especially in the elderly for bowel cancer.

Doctors from web MB state “Exercise is essential for regular bowel movements“. In fact, the bowel is the organ that “loves” exercise the most.

Exercise helps bowel movement by decreasing the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool into the body. Hard, dry stools are harder to pass.

Cardio vascular training specifically accelerates your breathing and heart rate response, which helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quicker and more freely.

Nutritional intake is obviously a big component when it comes to determining ‘gut health’ and ‘bowel health’.

Bowel Cancer Australia share some general important facts to its viewers about food choice and bowel health:

  • Consumption of foods with dietary fiber can reduce bowel cancer
  • Consumption of goods containing calcium can protect against bowel cancer
  • Consumption of red meats and processed meats can contribute to the cause of bowel cancer
  • Body fatness and abdominal fatness can cause bowel cancer

Read more facts here.

 

 

 

Yoga is a modality of exercise that works on many levels to improve the body’s intracellular (inside the cells) health and fights against disease.

In the twisting postures, the internal organs and nerves get massaged, promoting secretion of enzymes & hormones associated with hunger & satiation. This means that the individual will less likely over- eat which leads to risk of be being overweight and storing fat around the abdomen.

Other results yoga gives in this vicinity of health include weight loss, maximum nutrient uptake & proper elimination of toxins. This will lead to reduce risk of disease such as that of bowel cancer.

Many scientific studies have found yoga to successfully reduce symptoms of IBS (Irritable Bowel Syndrome) and improve the ‘normal function’ of the intestinal tract. Read full article here.

 

 

 

One of the main reasons it is so therapeutic is that it helps the sufferer to reduce stress caused from anxiety or pressure.  This ‘stress’ causes the digestive system to be ‘hypersensitive’ and dysfunctional.

 

It is a straightforward formula to maximise your protection against bowel cancer:

  • Eat whole, real foods that are organically grown
  • Exercise regularly
  • Do yoga
  • Live in a peaceful and happy environment.

 

REFERENCES:

 

http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-active-evidence.htm

http://www.webmd.com/women/features/digestive-problems

https://www.bowelcanceraustralia.org/diet-lifestyle

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673138/

 

 

 

 

 

The dilemma of weights or cardio to burn body fat.

According to research the western civilisation are getting fatter, sicker and more medicated for lifestyle diseases.  It is crystal clear that something needs to change before we kill off our own race. Doctor Wayne Dyer quotes on his podcast “at the rate we are heading, by 2050 it is predicted that 95% of Americans (and closely followed by Australia’s) will be overweight of obese”.

 

It seems like the whole globe is on a relentless pursuit to loosing weight. The problem lies with the confusion in response to an overwhelming amount of conflicting information available with what is the best method to achieve this goal.

 

The 3 main options we hear about are:

  • Cardio
  • Interval training
  • Weights/ resistance training

 

Cardio training can be described as any exercise (such as walking, cycling, swimming) that you can do which elevates your heart rate to a relatively low intensity for a prolonged period of time.

Interval training is when you are performing any exercise, which alternates between high intensity and low intensity for 20-30 mins in total.

Weights or resistance training is exercising using weight-bearing movements with either your own body weight or added load.

 

When calculating what is the best method of movement to burn body fat specifically (not just ‘weight’ as this is generally a combination of fat and muscle. We do not want to burn our muscle, as this is what keeps our metabolism high) we need to look at a term called EPOC.

 

This stands for ‘exercise post oxygen consumption’, which in basic term means that the time after you have completed your exercise your body will keep an elevated metabolism for a period of time.  The higher the intensity the exercise, the higher and longer the EPOC. On the contrary, the lower the intensity, the lower the EPOC.

 

So with the understanding of EPOC, it becomes clear that for ‘low intensity cardio’, we will have a limited amount of post- exercise elevation of metabolism and therefore a limited amount of fat burning.

 

It is important to understand that this science is generic in nature, that means for the ‘average’ person. It doesn’t take into consideration the discrepancy for different body types or females with stress or hormone imbalances (this is a whole new story and perhaps topic for another blog).

 

High Intensity Interval Training (HITT) is by far more productive than cardio when it comes to fat burning as the EPOC is far greater and can potentially last for hours on completion of the actual exercise.

 

As described above, HITT is when you are pushing your heart rate to a maximal limit (or moderately at least) and then followed with a recovery. Eg Sprinting up a hill for 30 sec and then jogging back down it for 30 sec. Here your heart learns to work outside its norm and your body learns how to adapt to these changes (such as your legs muscles strength and lactic acid build up) therefore improving your overall ‘fitness’.

 

A study from the University of NSW conducted a scientific test of woman performing cardio training versus interval training for weight loss. The results showed that the woman in the interval group had lost 3 times the body fat than those in the low intensity cardio group. Read full article here.

 

 

Resistance training is the last modality to look at and according to many sources of reputable science, is the most effective for burning fat tissue.  A study done on the comparison of weight loss with diet alone versus adding cardio training or weight training, found that the later was the most successful. By following an adequate eating plan and combining with resistance training, subjects lost 44% more body fat than that of just diet and 35% more than that of diet and cardio training. Read the full article here.

 

The added bonus of doing weights training is that you are laying down healthy muscle tissue, which is the key to keeping your metabolism high. The issue lies though with woman who are already naturally muscular (scientifically called ‘mesomorphic’). These body types already have a healthy amount of muscle therefore by adding more excessive or heavy weights, they are likely to add to their bulk and can therefore seem like they are getting ‘bigger’ when they are aiming to get smaller.

 

My personal educated opinion is that you need a combination of all modalities of exercise, combined with a good eating plan in order to loose ‘fat mass’. Most people however a suffering a ‘time famine’ therefore efficiency of time is important. We also must not forget the importance of flexibility!

 

For this very reason I have created my own modality of exercise called “yoga-cise” which combine the benefits of resistance (body weight) cardio (flow) and flexibility training. This is a one-stop-shop for all of your strengthening, toning and fat burning needs.

 

Yoga-cise is designed for busy individuals that do not want to spend hours a week exercising when they can achieve all they need to in around 45 mins a day. This combined with a delicious whole food-eating plan will give you the success that you need.

 

REFERENCES

http://newsroom.unsw.edu.au/news/how-burn-more-fat-less-effort

http://www.alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/