Keep Fit - - Stay Healthy - - Be HappyOctober 2008Issue #002A warm welcome to all our new subscribers! I hope the rest of you enjoyed the last issue... Missed the 4 free gifts? You can get them from the 1st issue, they're at the end of "Asad's Thoughts". If you see anything in this newsletter that you think a friend or family member might find useful, send them the link: If you've been sent here by a friend and enjoy this issue, you can sign up for future issues of
Fitness Wonderland, click here.
Contents1. Asad's Thoughts (Editor's Note) Asad's ThoughtsHi < The days are getting ever shorter here in London, autumn's definitely on its way. I always find it pretty depressing, especially seeing as we didn't even have a summer! =( But hey, things could always be worse. I try and use it as an excuse to keep busy, and the 1 thing that always cheers me up - a good workout. This time last year, I'd just had an operation and used any excuse in the book not to exercise (amazing the difference a year makes). The easiest one was that I didn't have time. Actually that's the most common reason people don't workout - lack of time. If you've been following the site, you'll know I've been talking about high intensity workouts. These are great because they're quick (that's the time excuse busted), they burn fat faster than any other type of exercise, and they'll tone your body. Almost sounds too good, there is a downside. They require some intense effort from you. But it's only for 10 minutes and then you end up feeling great for the rest of the day. So to kick the autumn off with a big bang (much better than the one in Switzerland - this actually works!), one of my partners has created a great new program. Jon Benson's "7 Minute Muscle" plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days a week. That's about an hour per week. That's the "Level 1" workout. There are three levels depending on your goals and exercise tolerance. Just remember these three key points:
Check out "7 Minute Muscle" here. OK before I go (told you it's been busy!), a quick word for any of you who work in health or fitness - the physios, chiros, osteos, masseurs, sports coaches or health care professionals. The Stretching Institute are opening up their site to you. Their exclusive new Private Members Area has access to top fitness experts, quality health information, injury prevention routines and a wealth of high-calibre resources for stretching, flexibility and sports injury management. I’ve personally had exclusive access to the area for the last 2 weeks, and IT IS GOOD. That's why I’m sharing this special offer with you - it's just too good to pass up. Membership is limited to the first 1,000 applicants, so check it out here to get all the details.
Guide to Food AdditivesFood additives have been a hot talking point for years now. There's so many of them that it's pretty hard to keep track. That's a problem because how on earth do we know what we're eating?! The simple fact is, we don't know. And what's more worrying, we don't know what we're feeding our kids. We've done some research and compiled a list of the dodgiest additives out there. Some have already been banned in certain countries, but worryingly for us in the UK, we seem to be the slowest to ban such products. Absolutely none of the additives in this list are suitable for children. Many of them have a proven link to hyperactivity. Considering most are in foods aimed towards children, it's pretty shocking. My advice is for all of us to steer clear of these... Note: If you can't see the table below, copy and paste this link into a new browser window: https://www.better-exercise-fitness-for-life.com/issue2
Source: www.ukfoodguide.net I hope that's an eye opener. Watch out for them when you're next shopping. During my research I actually found a really good book that you can carry with you when you shop. It has over 1000 commonly used food additives according to safety, and whether they may cause allergic reactions. It takes just seconds to determine if the food you're buying contains dangerous substances. The book is really easy to use. Just click on the book. It's well worth checking out. Note: If you can't see the book, copy and paste this link in a new window:
http://www.amazon.com/dp/0963563572?tag=wwwbetterexer-
20&camp=14573&creative=327641&linkCode=as1&
creativeASIN=0963563572&adid=113YT2HDWRZ2124BVNMK&
Fitness Equipment GemEvery now and again, I come across some new fitness equipment or apparel, that I think would be really useful:
This is like your very own personal pace coach. It works best when placed under your cap, or on your goggle strap next to your temple. It produces a tiny beep, helping you to keep your stroke pace consistent. It'll alert you if you slow down or lose timing. You can set your own targets, and monitor your improvements. You could even use it whilst you run or cycle. The Finis Swimmer's Toolkit includes three of their most popular products, that they say will improve your swimming technique. I'm not sure you need all 3, but... ...the Swimmer's Snorkel, Tempo Trainer and Freestyler Hand Paddles work out to be 15% cheaper than when bought separately. So I guess if you want them all, it's a bargain. Note: If you can't see the pictures, click the link that says "Amazon.com Widgets".
Health Myth of the MonthWomen need to examine their breasts... Wrong. Research has shown that routine self-examinations don't do any good when it comes to breast cancer outcomes. It isn't sensitive enough to find dangerous lumps. It can actually cause some harm by creating increased anxiety. The same applies for routine testicle self-examinations.
Start a New SportSometimes the best way to get active is to mix things up. Starting a new sport, that's different to anything you've done before, is a great challenge. It might just motivate you to get up off that couch! Stand-up Paddle Surfing This is essentially where surfing meets kayaking. Standing on an over-sized longboard, you use an adapted paddle to guide your way through the water. This is basically a great core workout. If you've ever been on a wobble board, you know how hard your core muscles work to keep you balanced. Add movement of your arms and you're working damn hard. Here are some great websites to get you started: Enjoy!
Monthly Salt TipSnack tips to reduce your salt intake: Keep - Eggs (0.2g salt per egg). Swap - Packet of crisps for a piece of fruit (0.4g salt). Avoid - Ready made burgers (2g salt per 100g).
Exclusive Guest ArticleEat Less, Train Less, Live Longer!Did you see that article on MSNBC about living longer? "While the quest for the proverbial Fountain of Youth is endless and typically fruitless, one method known to extend the human lifespan by up to five years has quietly become accepted among leading researchers. The formula is simple: Eat less. It could add years to your life, several experts now say. And done in moderation, it could at least help you live a more healthy life." Really? Eat less. Live longer? Who'd thunk? But seriously, why is this the case? And more importantly, why do so many other health and fitness pros give the opposite advice, often asking you to eat 5-8 times a day? Is there some common ground? Yes there is. But first let's look at why eating less can mean living longer. That article went on to say: "Calorie restriction, as it is called, is as close to a real Fountain of Youth as any known technique comes. Even scientists who are cautious about anti-aging hype say it works, both by cutting risks for some diseases and by allowing all body cells, somehow, to hang in there longer." This is just part of the story. As usual, the mainstream media doesn't always bother to give you the entire picture. Eating less is a bit over-simplistic. Caloric restriction is based on "quantitative" reduction, not simply eating like a bird or starving yourself. That will never work. You won't stick to it and your body certainly won't bother to burn off its spare bodyfat when it thinks you're in a stone age famine. The key is to avoid overtraining in the gym like the plague. Too much training and you'll be forced to eat more food -- usually not a good thing. "7 Minute Muscle" is perfect for someone who is wanting to not spend their lives in the kitchen or in the gym. This is REQUIRED READING if you really want to see how great you can look in the least amount of time possible. Sure, you work hard. There's no pills or gadgets involved. But it's worth every minute... all 7 of them! Sincerely, Jon Benson.
New Pages on Better-Exercise-Fitness-For-Life.comIf you haven't been to the site in a while, check out these new pages:
Back to Contents The Happy TipNo matter what happens in life, whatever it decides to throw at us, ultimately I believe we are here to be happy. Whether it's a great new job, the perfect partner, a fun night out, a tasty meal, enjoyable exercise...you get the picture...we're always in pursuit of happiness. Here's 1 tip to help on the way: Slow that walk down. According to the University of Hertfordshire, we're walking 10% faster than we used to. Fast walking is linked to impatience, mood swings, and generally feeling down. Next time you're out, slow your pace, look around and enjoy the journey.
In Next Month's Issue...
Ask AsadIf you've enjoyed reading this newsletter, please pass it on to your friends and family and let them know. Here's the link again: Thanks so much for your help and support. If you have any questions, comments (good or bad), or ideas, just contact me. If you want a specific question covered in detail in a future issue, please let me know. Until next month... Keep Fit -- Stay Healthy -- Be Happy
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