Thanks for taking time out of your busy schedules to read my blog.

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www.precisionhealthandfitness.com.au

Thanks

James Menage

Hello,

The subject? Water. How much is right for you and what source should you gain it from?

Getting the right amount of water for you can be one of the cheapest and most effective ways to improve your health.

Just consider this little equation ‘there are 10,000,000,000 chemical reactions per second in your body and almost every single one is reliant on water for it to happen’. As you sit open mouthed looking at that statement and read and re-read that number (yes…. you are correct the number is 10 billion!) it should slowly start to sink in that not only is your body an absolute masterpiece that makes the most high-tech space craft look like a heap of junk but also that water is an essential part of it running properly.

Failure to drink enough water over a long period of time can lead to degenerative disease’s like Alzheimer’s and heart disease. Short term symptoms can range from tiredness to constipation which if left unchecked can turn into something more serious.

Spinal health is also heavily reliant on good hydration as the discs that separate your vertebrae are largely made up of water and dehydration effects the ability for them to be able to do their job properly. Back pain? Herniated disc? Nerve compression? Spinal surgery? Doesn’t sound to appealing does it?

To avoid dementia and back pain get your quota of water:

Equation= 0.033 x your body weight in kgs = the amount per day

Quality = Always aim for a high quality spring water with plenty of minerals in (Australian brands are a good choice for the environment) if not possible then a good quality filter for tap water works well.

Our Filter at home

Drown yourself in the wet stuff!

James Menage

In a previous post I mentioned the fact that the information contained within this blog might not be politically correct or have a Harvard based study to back it up but I ask you to analise this statement: ‘Since the invention of the microscope our health has gone backward‘.

Interesting, isn’t it? And when you think about it, it’s pretty true.

We now have people studying more and more about less and less until they end up knowing absolutely everything about nothing. We have eye specialist and ear specialists and specialists for other parts of the body I have not even heard of.

Granted, science has brought us a long way in certain areas of health namely, birthing and emergency procedures but where has it brought us with regards to degenerative disease? Inspite of the fact that we are spending billions of $ on research, training and prevention the statistic keep heading one way.

Scientific studies have there place but you have to be a true detective to find out if the study is bias or not. Would you trust the outcome of a study carried out by a soft drink company explaining the benefits of sugar? A question like ‘who funded the study?’ is a good place to start and ‘what do they stand to gain from the outcome?’.

The information on this blog works for human beings that inhabit planet earth and is also backed up with science but more importantly common sense. I would take that any day of the week over research carried out on rats eating an unnatural diet in a laboratory being tested by men in white coats who are being paid by a company who have financial interests in the outcome of the study.

Thanks for your time.

James Menage

Hi all,

As I write this e-mail I am busily looking at the clock behind me and checking how long I have before bedtime. The time is now 7.57pm so that gives me approximately 2hrs before I will be turning in for the night. I always try to be asleep by 10pm and give my body the best possible chance to recover from the days stressors namely, exercise, work and play.

Back in 1900 people were getting an average of 9.5hrs sleep but in 2000 people were getting an average of 7.5hrs sleep which means over the course of a year we are missing out on over 700hrs sleep!

When you look at what happens to the body during sleep the above statistic may scare you more than at first glance. Ever heard of Melatonin? Well it is our bodies main sleep hormone which is deeply restorative for our whole body and it is reported to be our our bodies most potent antioxidant. Move over vitamin C and hello to a good night sleep!

Solution

Easy! Get to sleep no later than 10.30pm and wake up no earlier than 6am.

Tips for a good night sleep:

1. Avoid caffeine after 12pm;
2. Avoid alcohol in the evening or limit intake and drink after eating dinner;
3. Eat a moderate/small dinner which includes protein and fat (meat/poultry/fish);
4. Wind down in the evening e.g. dim lights, candle light, no exercise.
5. For more tips on sleeping like a log visit http://www.mercola.com/article/sleep.htm

Abuse your bed!

James Menage

Walking is one of the most underrated forms of exercise and because of its simplicity it is often over looked for more grueling types of movement. Walking involves every muscle in the body from the legs to the abdominals and arm all of which require a huge amount of calories to enable you to put one foot in front of the other. So much so that a recent study stated that walking burns more calories than jogging at the same speed, 8kph (Journal of Sports Medicine) plus walking is much less strenuous on the joints. Everyone’s a winner!

Many of my clients have complained about not being able to lose any weight while engaging in a rigorous running program. I look at their overall stress levels and can see that they are only stressing themselves more with running. I get them walking instead along with improving their diet and lifestyle and hey presto the weight starts to fall off!

Studies have also found that regular walking over a long period of time can reduce your risk of osteoporosis, stroke and diabetes and is useful in treating arthritis, high blood pressure and even depression. A recent study by the IOF (International Osteoporosis Foundation) found that women who sit for more than 9 hrs a day are 50% more likely to suffer a hip fracture than those who sit for less than 6 hrs a day. Other health benefits include improved immune function and lymphatic flow leading to better quality skin and appearance.

….so as the famous philosopher Confucius said:

‘The journey of a thousand miles begins with a single step.’

If you have lots of weight to lose or nothing to lose and everything to gain get outside and get walking.

Tips to get the family out together

·         Set a competitive goal for your kids that involve them competing against you, for example: Weight loss goals or time and distance goals for your walking routine. Kids love a challenge and the last thing they want is for their parents to beat them.

·         Walk to a park where you can play sport with the kids like Frisbee or soccer.

Tips for Extra Calorie Burning

·         Walk up and down hills/stairs

·         Walk on a beach

·         Sideways walking

·         Backward walking

Look at the table below for more accurate ways of burning more kJs. Note that the heavier you are the more beneficial it is for you.

There are 794kJ in a bowel of sugared cereal and 823kJ in a slice of banana bread. To burn the calories from these items above would take a rigorous walk for aprox 45mins. Choose healthier options for breakfast like wholegrain bread and cereal with no added sugar. Eggs are a great alternative also.

Tips for safe walking

·         Purchase a good pair of running shoes

·         Stretch your major leg muscles before starting

·         Long stride but not uncomfortable

·         Good posture with upright spine and head up facing the direction of travel

·         Always choose safe walking route that are well lit and don’t involve busy road

Tips for motivation

·         Walk with a friend so you can catch up on all the latest gossip

·         Walk to a friend’s house for lunch and a chat with the children

·         Walk a dog or if you don’t have one walk a busy neighbor’s dog

·         Keep a daily walking log to track time and distance so you can set goals

·         Buy yourself a pedometer  and track your overall distance while setting distance and time related goals

What Pace?

·         Poor Fitness Levels = Slow Pace for 20mins 3x per week

·         Mod Fitness Levels = Mod pace for 30mins 3 x per week

·         Good Shape Levels = Power Walking (rigorous arm movement) for 45mins 3-5 x per week

5 Motivational & Downloadable Songs

·         Proclammers – I Will Walk 500miles

·         Van Halen – Jump

·         Katrina & the Waves – Walking on Sunshine

·         Nancy Sinatra – These Boots are Made For Walking (or Jessica Simpson 2008 Remix)

·         Cyndi Lauper – Girls just wanna have fun

Welcome to my new blog site where I am dedicated to bringing you the very latest and cutting edge information on Health & Fitness. An especially big welcome to the readers from ‘Women’s Day’ where I have begun a new and exciting 12 week article to a ‘New You’ covering great topics on fitness for the modern day women.

8 years of personal experience in the health and fitness industry started as a paratrooper in the British Forces back in 1995. From there I moved into the fitness industry in my home town and eventually headed into London at one of its most prestigious health and fitness clubs training numerous high profile clients. I also wrote for Britain’s No 1 selling teen magazine at the time, ‘Sugar’.

I moved to Sydney in 2005 and came through a host of health issues including adrenal fatigue (‘burn out’) but continued training, educating, motivating and challenging myself and my clients with new information and knowledge. I have trained and studied internationally with many of the industry’s fore-thinkers and experts. I have worked and continue to work in Sydney’s Premier health clubs including Levity Health, a holistic health and fitness center in Bondi Junction. I also base myself out of Elix’r (Park Street), Australia’s leading Mind & Body Health Clubs.

Current statistics on health show us at an all time low when it comes to degenerative disease like cancer, heart disease and diabetes. We are not faring to well in the orthopedic (muscles, joints and bones) stakes either with record amounts of new cases that continue to increase. This is despite the alarming rise in the number of so called ‘experts’ in the field’s of health and fitness. Something is a miss with the above situation.

So if you want to break through the current misinformation and dogma that has plagued us for nearly half a century and get back to basics to enable you to reach your genetic potential, continue to read this blog and enjoy the robust health that is undoubtedly our birth right.

I welcome your comments and look forward to sharing my wealth of knowledge and experience with you.

James Menage