What exactly are the benefits of receiving massage or bodywork treatments? Useful for all of the conditions listed below and more, massage can:

• Alleviate low-back pain and improve range of motion.
• Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
• Ease medication dependence.
• Enhance immunity by stimulating lymph flow—the body’s natural defense system.
• Exercise and stretch weak, tight, or atrophied muscles.
• Help athletes of any level prepare for, and recover from, strenuous workouts.
• Improve the condition of the body’s largest organ—the skin.
• Increase joint flexibility.
• Lessen depression and anxiety.
• Promote tissue regeneration, reducing scar tissue and stretch marks.
• Pump oxygen and nutrients into tissues and vital organs, improving circulation.
• Reduce post surgery adhesions and swelling.
• Reduce spasms and cramping.
• Relax and soften injured, tired, and overused muscles.
• Release endorphins—amino acids that work as the body’s natural painkiller.
• Relieve migraine pain.

A Powerful Ally
There’s no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

• Decreased anxiety.
• Enhanced sleep quality.
• Greater energy.
• Improved concentration.
• Increased circulation.
• Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Profound Effects
In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

• Arthritis sufferers note fewer aches and less stiffness and pain.
• Asthmatic children show better pulmonary function and increased peak air flow.
• Burn injury patients report reduced pain, itching, and anxiety.
• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
• Premenstrual syndrome sufferers have decreased water retention and cramping.
• Preterm infants have improved weight gain.

Research continues to show the enormous benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat post surgery or pain patients as part of the recovery process.

Increase the Benefits with Frequent Visits
Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn’t mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

Review the clinical research studies examining the benefits of massage.

Review massage information from the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health.

by Melanie Thomassian

Have you noticed how people are always talking about weight loss?

It seems to have taken quite the front seat in many people’s thoughts these days. And, it has escalated from the slightly obsessive, to the barking, raving, and completely insane.

Do a quick internet search, and you’ll undoubtedly notice some of the commercial pitches popping up — “Lose 10 pounds in 1 week,“How to lose stubborn belly fat,” or my personal favourite, “No cellulite in 30 days!”

I imagine, for some people their weight loss plan is worked out a little like this…

“Hello, yes, can you sign me up for your diet plan where I get to eat pizza, chocolate cake, and ice cream all day long, while the pounds miraculously melt away please? Can you also send me your promotional “fat-loss exercise DVD?” Thanks!

Oh wait one second, I don’t really feel much like exercising. Do you have something in pill form? You do? That’s awesome! Now, let me go grab my credit card.“

Humph…

In case you hadn’t noticed, that kind of stuff doesn’t work.

Sure, you may lose a few pounds here and there, but will you be able to keep it off long-term? I very much doubt it.

In case you hadn’t noticed already, I’m not much into “diets.” Some may call me a little too safe, and I’ll admit it, I like a more sensible approach. Sensible advice, well, it makes sense!

If you’re after real weight loss, I’m sorry to tell you, but it can’t be purchased in a bottle.

So, now that we know what doesn’t work, what does work?

(You’re still hankering after those jaw-dropping “before” and “after” photos aren’t you? Well, unfortunately — oh wait, let me just check — nope, sorry, I don’t have any!

So, let me remind you of all the things you probably already know, but it’s the stuff that actually works…

#1 Add healthy food to your diet

Perhaps that seems contradictory, you want to lose weight, not gain it.

But, if you’re eating like most people these days, your diet is probably filled with processed, salty, sugary, fatty foods, with far too much refined grains, and too little fresh, whole goodness.

When your aim is to lose weight, it’s tempting to focus solely on calories, rather than eating healthier foods.

Maybe you’ve been there before, where you plot how you can replicate all your favorite treats in 100 calorie portion-controlled versions.

I’m guessing last time it didn’t really work out, or you wouldn’t be here reading this post.

So, how about this time, putting that determination of yours to good use by slowly, but surely, attempting to acquire a taste for healthier foods, rather than rubbish so-called “diet” and “light” foods?

When you do that you’ll feel healthier, you won’t be so likely to crave the unhealthy stuff, and you’ll lose weight as a result.

#2 Make use of your kitchen

Don’t hate me for saying that — I know, lots of people don’t like cooking. But, it’s fact that no matter how healthy a takeout place claims to be, you can’t really trust them, and you could make better, cheaper, and healthier yourself at home.

On top of that, having to eat isn’t really an issue that’s going to go away, and I figure you can’t always be heading out for takeaway food.

If you want to give it a go, write down a list of healthy meals for the week ahead, get a shopping list put together of all the things you need, remember to stock up on healthy staples, and then get cooking.

The easiest thing to do is make a really big pot of something, like soup or stew, to keep you going for a couple nights and lunch, too.

#3 Be accountable

 If you can get eating healthy down to a tee, that’s a huge big step in the right direction for weight loss. But, let’s be honest, portion control is also really important.

Tracking what you eat is one of the best ways to make yourself accountable. It will help you stop and think before you overeat, because you know you’ll have to make a record later in your food journal.

I recommend using a calorie tracking system such as Calorie Count, which is free and really easy to use.

I know keeping a food journal can be a huge pain in the neck, but it’s incredibly helpful for many people, so give it a try.

#4 Know that exercise isn’t optional

Many people believe exercise is an optional step in losing weight. Well, sorry to burst that big ol’ bubble — no it ain’t!

Not exercising whilst losing weight can lead to a loss in muscle mass. And, I’m pretty sure that most people who lose weight and keep it off long-term, have some kind of exercise plan going on in their weekly routine.

Also, if you’re already thinking, “Well, I could never exercise enough to lose weight,” seriously, all that advice you already know about taking the stairs, and walking to the shops rather than driving — do it, it works!

If exercise is new to you starting gradually is absolutely fine. However, your long-term goal should be to eventually add some strength training and aerobic workouts.

The key — the more you exercise, the better you feel, which then spurs you on to workout a little harder the next time, and so on goes the cycle.

5. Stay cool, calm and collected

In my experience, the people who are most successful at losing weight and keeping it off, are those who don’t freak out if they “mess” their diet up one day.

Take a leaf out of their book, know that it’s inevitable you will overeat some days or skip your exercise routine. But, just keep moving forward. Don’t begin “tomorrow,” instead get right back on track immediately.

Don’t feel like you’re the only one who falls off the weight loss wagon. You can lose weight in a healthy way. Put your mind to it, and be strong!

By Melanie | Dietriffic on Jul 30, 2010

I really admire people who are completely committed to exercising, however most of us know maintaining motivation to get fit can be a struggle.

There are so many benefits to be gained from a consistent exercise program, but why is it so difficult to make it a routine?

Often, it has a lot to do with mindset — if you’re ready to change that, you’re ready to begin enjoying exercise.

Many people start an exercise program, but don’t make it through the first three months. Others discontinue their program before the year is out. There’s also a large number of people who don’t exercise, ever.

So, if you struggle with low (or no) motivation to get out there and workout, here are some tips.

First come to Club 7 Fitness and talk with a fitness consultant.  

15 ways to create an exercise habit:

1. Find an activity you really enjoy — working out doesn’t have to be boring.
2. Make it part of your daily activities — cycle to the shops, talk and walk while on your cell phone.
3. Reinforce the habit — same time, place, days of the week.
4. Think of it as “me” time.
5. Believe that exercise is essential to a healthy lifestyle.
6. Remind yourself of the benefits — health, mood, physical appearance.
7. Stop yourself from thinking negatively about exercise.
8. Be realistic about short-term goals — don’t get overwhelmed.
9. Believe in your athletic ability — you can accomplish what you’ve set your mind to.
10. Make friends with like-minded people.
11. Workout to your favorite tunes.
12. Wear comfortable clothing — nothing like a blister to kill your enthusiasm!
13. Compete for a charity close to your heart.
14. Give yourself some credit — most people don’t even have a daily exercise plan.
15. Eat properly — extremely important for energy and stamina.

Do you find it difficult to maintain a consistent workout program? If you’ve already conquered this, what are your tips?

By GRETCHEN REYNOLDS

For a study published last year, British researchers asked 12 healthy male college students to ride stationary bicycles while listening to music that, as the researchers primly wrote, “reflected current popular taste among the undergraduate population.” Each of the six songs chosen differed somewhat in tempo from the others.

The volunteers were told to ride the bicycles at a pace that they comfortably could maintain for 30 minutes. Then each rode in three separate trials, wearing headphones tuned to their preferred volume. Each had his heart rate, power output, pedal cadence, enjoyment of the music and feelings of how hard the riding felt monitored throughout each session. During one of the rides, the six songs ran at their normal tempos. During the other rides, the tempo of the tracks was slowed by 10 percent or increased by 10 percent. The riders were not informed about the tempo manipulations.

But their riding changed significantly in response. When the tempo slowed, so did their pedaling and their entire affect. Their heart rates fell. Their mileage dropped. They reported that they didn’t like the music much. On the other hand, when the tempo of the songs was upped 10 percent, the men covered more miles in the same period of time, produced more power with each pedal stroke and increased their pedal cadences. Their heart rates rose. They reported enjoying the music — the same music — about 36 percent more than when it was slowed. But, paradoxically, they did not find the workout easier. Their sense of how hard they were working rose 2.4 percent. The up-tempo music didn’t mask the discomfort of the exercise. But it seemed to motivate them to push themselves. As the researchers wrote, when “the music was played faster, the participants chose to accept, and even prefer, a greater degree of effort.”

The interplay of exercise and music is fascinating and not fully understood, perhaps in part because, as a science, it edges into multiple disciplines, from physiology to biomechanics to neurology. No one doubts that people respond to music during exercise. Just look at the legions of iPod-toting exercisers on running paths and in gyms.

In fact, it’s music’s dual ability to distract attention (a psychological effect) while simultaneously goosing the heart and the muscles (physiological impacts) that makes it so effective during everyday exercise. Multiple experiments have found that music increases a person’s subjective sense of motivation during a workout, and also concretely affects his or her performance. The resulting interactions between body, brain and music are complex and intertwined. It’s not simply that music motivates you and you run faster. It may be that, instead, your body first responds to the beat, even before your mind joins in; your heart rate and breathing increase and the resulting biochemical reactions join with the music to exhilarate and motivate you to move even faster. Scientists hope to soon better understand the various nervous system and brain mechanisms involved. But for now, they know that music, in most instances, works. It eases exercise. In a typical study, from 2008, cyclists who rode in time to music used 7 percent less oxygen to pedal at the same pace as when they didn’t align themselves to the songs.

But there are limits to the benefits of music, and they probably kick in just when you could use the help the most. Unfortunately, science suggests that music’s impacts decline dramatically when you exercise at an intense level. A much-cited 2004 study of runners found that during hard runs at about 90 percent of their maximal oxygen uptake, a punishing pace, music was of no benefit, physiologically. The runners didn’t up their paces, no matter how fast the music’s tempo. Their heart rates stubbornly stayed the same, already quite high, whether they listened to music or not. That result, according to a 2009 review of research by Costas Karageorghis and David-Lee Priest, researchers who have extensively studied music and exercise, is likely due to the ineluctable realities of hard work. During moderate exercise, they write, music can “narrow attention,” diverting “the mind from sensations of fatigue.” But when you increase the speed and intensity of a workout, “perceptions of fatigue override the impact of music, because attentional processes are dominated by physiological feedback.” The noise of the body drowns all other considerations. Even so, about a third of the runners in the 2004 study told the researchers that they liked listening to the music, especially at the start of the run. It didn’t increase their speed or make the workout demonstrably easier. But it sounded nice.

And that result, obvious as it seems, may be the ultimate lesson of how and why music is effective and desirable during exercise, says Nina Kraus, a professor of neurobiology at Northwestern University in Illinois, who studies the effects of music on the nervous system. “Humans and songbirds” are the only creatures “that automatically feel the beat” of a song, she said. The human heart wants to synchronize to music, the legs want to swing, metronomically, to a beat. So the next time you go for a moderate run or bike ride, first increase the tempo of some insidiously catchy music to your taste and load them on your iPod. “Our bodies,” Dr. Kraus concluded, “are made to be moved by music and move to it.”

Sure, you can drop weight through dieting alone, but new research shows that if you don’t exercise too, you could be missing out on a bevy of health benefits. In a study published in Medicine & Science in Sports & Exercise, one group of women worked out five days a week and reduced their calorie intake, while the other just slashed calories. “Everyone lost about 10 percent of their body weight over six months,” says Enette Larson-Meyer, Ph.D.,R.D., the study’s lead author and an assistant professor at the University of Wyoming. “But those who exercised also saw improvements in their cholesterol and blood pressure levels.” What’s more, they upped their life expectancy by about 19 percent. To slim down and improve your health, aim to burn 250 calories a day at the gym and cut an equal amount from your daily diet.

By Cynthia sass, R.D.

Do they really work?

Yes, but it’s important to weigh the benefits against the risks. Herb like ginseng, guarana, hoodia, and red clover may help dial down hunger. But taking large doses or combining multiple herbs that contain stimulants can be dangerous, causing high blood pressure and seizures even if you’re young and healthy. Talk to your doctor before taking any appetite suppressants, and keep doing the things that naturally help you eat less, such as eating a healthy diet and exercising. A British study found that an hour of vigorous cardio had a positive effect on hunger-controlling hormones for up to two hours after the session.

By Cynthia sass, R.D.

Your post-pig-out plan

Went overboard with your eating last night? Don’t panic! Whenever I get that guilt-induced call from a client who had two giant slices of cake and a couple of glasses of wine at a friend’s birthday party, I share this five-step fix.

1:  Do a reality check. As a full and heavy as you may feel, the numbers don’t lie. It takes 3,500 extra calories to gain 1 pound of body fat. So unless you ate six slices of cake and drank eight glasses of wine, you’re in the clear.

2: Get enough water. Drink 8 to 10 cups throughout the day to flush out any excess sodium that could cause water retention.

3: Eat balanced meals. Starving yourself often backfires, slowing your metabolism and setting you up for another binge later on.

4: Fill up on fiber. Consuming too much of the wrong foods can lead to short-term constipation and bloating. Keep your digestive system humming with fiber-rich foods, like black beans (15 grams per cup), artichokes (10 grams for a medium one), raspberries (8 grams per cup), and barley (6 grams per cup).

5: Work up a sweat. Stay on that stair-climber for extra 15 minutes or park far from your office and walk the distance briskly-you’ll burn up to 115 additional calories.

Zen to fitness (zentofitness.com)

Do you sometimes think what food should you eat regularly, or base your diet around? The truth is there are no real “Essential” foods but rather foods which will help you in your journey towards heath and fitness. To me an “Essential” food should:

Taste Good

Be Flexible in its uses

Have Unique health benefits

Easy to find and buy

Affordable

This sounds funny as many of the health foods touted these days are weird super fruit or greens products which are expensive, hard to find and probably taste pretty bad. These days people are looking for health quick fixes and the food which will magically transform their body, the truth is this cannot happen. Food is just food. Eat healthy for long enough and good things will come and your ideal body will take shape.

Coconut Oil - All coconut products are great but coconut oil specifically has special benefits mainly due to its concentration of Lauric Acid which is a potent anti-bacterial and can help clean out and detoxify your insides. As well as this it is a potent metabolism booster and this is not due to any stimulating effects like coffee (so don’t worry about sleeping)….. You can try it for yourself, have a TBSP of coconut oil with your next meal (try it mixed into oatmeal or rice) and I guarantee after 30 minutes you will feel noticeably hotter showing your metabolism has had a kick start. Top it off with the fact that coconut oil is the best stuff for cooking thanks to its stability under high temperatures making it a definite essential.

FlaxSeeds - These are cheap and healthy with unique benefits. Be sure to buy unground flax and grind them yourself as this will save you money and keep them fresh, as the main problem with flax is their tendency to go rancid quickly when ground. You can pick up a huge bag of them for around $5 and with a pestle and mortar you can grind them when you like. Flax has a unique anti-oxidant in the form of Lignans which shield against cancer. They are also a great source of fiber and high in Omega-3’s. Plus they are versatile and go nicely on Yoghurt or Salads.

Greek Yoghurt - Like normal yoghurt but better as it is strained to provide more nutrition and better taste. It is higher in protein than normal yoghurt giving it a thicker and more creamy texture. This makes it more filling and more versatile as it can be used as a snack or even as an alternative to cream in dressings or served up with things like sweet potato instead of sour cream as a high protein, lower fat alternative. Try mixing these together and using it as a dressing/dip.

Greek Yoghurt

Lemon Juice

Salt + Pepper

Dried Chilli flakes

Oatmeal - Another cheap and versatile staple. The beauty of oats is how slowly they are digested, provide a good hit of soluble fiber and most importantly work as a nourishing and satisfying breakfast. I like to make mine with coconut milk and a dash of cinnamon then topped with berries. Oats are the best alternative to conventional sugary cereals and something that the whole family can get into the habit of eating daily as there are so many recipes and possibilities when making cooked oats. Plus they are Gluten free.

Roots - I was going to do sweet potatoes but I really think all kind of root vegetables are great and they can all be an essential part of your diet from the humble white potato to the turnip. Roots are by far the best way to get your carbs in, the white potato is the most satiating food around (test devised by Holt et al in 1995). I find when eating potatoes with dinner my appetite or sense of being full comes far quicker than when having rice or foregoing the starch. They are also a great source of minerals and their protein content/bio-availability is the best among non-animal sources far out doing soy.

Enjoy these foods as much as you please, they all seem to have natural appetite control mechanisms and are difficult to overeat. Plus they are all cheap, easily available and easy to use regularly.

Zen to fitness (zentofitness.com)

Sunlight can re-vitalise and invigorate at the correct doses but it can also do harm in larger doses so we must strike the correct balance. Unfortunately recent press and government guidelines have gone to the opposite extreme and made us think that it is best to avoid the sun altogether and when we do go into the sun we must use copious amounts of sunscreen.

Recently a friend of my sisters was complaining of fatigue and general malaise. She went in for some blood tests to find out she was severely Vitamin D deficient, probably in turn leading to a calcium deficiency. To me this is not a result of a lack of sun in general but rather a life long deprivation of sunshine. Most kids these days have been brought up avoiding sun their whole life, basically depriving them of the necessities that sunlight provides by using sun screen or more likely telling them to avoid the sun all together.

We constantly hear about skin cancer and the over use of tanning beds when in fact it is the lack of sun that is causing more harm. It is well known that there is a lack of Vitamin D in pretty much all the western worlds countries and a lack of Vitamin D causes many many diseases from Prostate Cancer, Fatigue, Osteoporosis and Depression. The doctors remedy to this is to push vitamin D supplementation which is usually in its inefficient D2 form which is not processable by the human body so no wonder the problems continue. There has been evidence to show that Vitamin D3 can work well in humans but we need to take huge amounts to correct a deficiency and these doses are unlikely to be issued by a doctor. Add to this that recent research has shown that we need full spectrum sunlight to obtain healthy vitamin D levels and supplements in whatever form may help but they certainly do not replace the SUN.

A lack of sunlight does not only cause a Vitamin D deficiency but also causes a host of other problems:

De-regulation of our natural body clocks

Lack of sunlight is associated with “high myopia” meaning ruined vision

Lower Dopamine levels

Interference with Leptin levels (hunger control)

Add these to the host of problems that come from a Vitamin D deficiency and it is pretty obvious we need not only to get more sun but spend more time outdoors rather than closed up in artificial lighting all day.

“We miss out on essential morning light needed to stimulate the body’s 24-hour biological system, which regulates the sleep-wake cycle” – Lighting Research Centre

This all points to not only sunbathing more often but getting out and about during the day and making the most of time to get outdoors like lunch breaks and any walks you can fit into your day.

How to get sun?

I would say it comes down to making the most of your opportunities throughout the year. When you take into account that simply sunbathing with a decent amount of skin exposure for 15-20 minutes without sunscreen can generate huge amounts of Vitamin D then we realise how easy it is. Add to this that Vitamin D is fat soluble meaning we can store it for a few weeks/months, the other benefit is that it is Impossible to overdose on natural sunlight provided Vitamin D (the same cannot be said for supplements).

Spending more time outdoors and getting some morning sunlight and you should be doing pretty well. Add to this encouraging children to get outside and play and allowing them to spend time in the sun so that healthy levels of Vitamin D develop from a young age. Sure Sunlight can be overdone but our body is pretty good at telling us when it has had enough…

Everywhere you go, there seems to be constant supply of food, food, and more food. The constant presence and easy access of food would be enough to break your resolve to stop overeating. Here are some common problems that promote such a behavior at your home or in your office.

Food that is in easy access will always be eaten no matter what time and what instance. If you place 10 candy bars at your desk just about several inches from your mouse, chances are you will be consuming the entire batch within the day. Keeping it in your drawer will decrease your consumption to 10% while keeping it in an area where you have to stand up and walk will give you a decrease of 25%-30%. As long as they are within sight and within reach, you will be constantly eating without you realizing that you have eaten a considerable quantity of food. Try to limit the amount that you eat by not stocking too much on your desk. If you have a locked drawer, store your other supplies inside it so you will have to take extra effort to access them.

Bigger portions in bigger plates mean bigger consumption. If you have a lot of food on your plate, you will definitely be consuming a lot within minutes. Large soda with large fries and a huge burger seem like heaven, but they are actually heavy in calories as well as saturated fat that can lead to weight gain. These portions are often served in fast food restaurants that are just virtually everywhere and can be accessed at your convenience. What’s more, they are also offered cheaply, making you order as much as you want within our budget. Do not put too much time in ordering outside as you do not know what goes into your food.

Eating while working, studying, or watching TV can also distract you from noticing the amount that you eat. You will be consuming that large bag of chips within minutes instead of hours or days because your concentration is elsewhere. Eat a satisfying meal full of fiber and vegetables plus a little protein and little fat before you do your job. Your stomach will be filled with enough food to sustain you for hours without you craving for instant gratification while you do your work.

Skipping meals is also a major culprit of overeating. Eating lunch way beyond your usual lunch hour will make you want more food because you are getting hungrier by the second. You will be too ravenous to enjoy your food and you will also be rushing to eat so you can get back to what you are doing immediately. Always make sure that you eat right and on the hour so you will not be eating too much to satisfy severe hunger pangs.

Article written by Steven Jackson of Ultimate Fitness Gear, your top source for the Insanity Workout routine online.