Vigour Personal Training

Coaching is a workout for the brain

Tue, 01 Dec 2009 16:52:00 GMT

Coaching is a workout for the brain - behavioural change starts in the mind

The fitness industry has tended to focus mainly on the effects of exercise on the body's physical capacity for movement and ability to burn fat and build muscle. The emphasis has been placed on prescribing the right type of exercise to achieve the desired goals of the client (or what they believe those goals should be).

Exciting current research is showing that this aerobic exercise can do much more than give us a better functioning cardiovascular system and good muscle tone; it can actually improve our brain power. How does it do this? Put simply, exercise causes the release of neurochemicals and growth factors that lead to neurogenesis and angiogenesis (production of new neurons and increased blood flow to the brain). The mental benefits are now being recognised for people of all ages. At one end of the scale, for children and their learning environments and performance, and at the other end, for people wishing to avoid memory loss and gain better cognitive functioning as they age.

In the world of coaching, we understand that the exercise habit (and other health-related lifestyle changes) cannot be created without consideration of what goes on in our heads - behaviour change starts in the mind. But now research is revealing another interesting fact. Not only can coaching help us create new habits and behaviours that will benefit our physical health, but it will also improve our mental health. Research comparing the effects of antidepressants and Cognitive Behavioural Therapy (CBT) (used frequently by coaches) has shown that whereas the medication will work on the limbic system (emotional connection, arousal and rewards), CBT will work on both the limbic and the 'CEO' region of the brain. The left pre-frontal cortex is involved when we take part in planning, goal-setting, self-awareness, insight, and decision-making. These are all elements of a wellness coaching model. When we engage in this kind of mental activity, even though our aim is to promote physical health, we are actually training our brains to think in new ways.

To overcome depression we need to create new brain pathways and connections, which is why CBT is regularly prescribed as an alternative or an adjunct to anti-depressants. When coaching is used to help a person create new behavioural patterns, they not only benefit physically, but mentally as well. Coaching can then be classified as a workout for the brain and if the coach is helping the client with their exercise routine, they will benefit in both ways. What does this mean to people working in our industry? In a nutshell, if we ignore our clients' ways of thinking and focus only on what they are doing we are missing out on the possibility of helping them mentally as well as physically. The future of our industry will lie in this direction.

Fiona Cosgrove, managing director of Wellness Coaching Australia

Yoga helps ease back pain

Tue, 01 Dec 2009 16:40:17 GMT

Yoga helps ease back pain
US research has added credence to the school of thought that says the practise of yoga can help to alleviate back pain.

Between 20 per cent and 25 per cent of medical claims in the US - exceeding $34 billion in medical costs - are related to lower back pain.

Researchers from West Virginia University, funded by the US National Institutes of Health, placed 90 participants with mild to moderate functional disability as a result of back pain into one of two groups.

The first group undertook 90-minute Iyengar yoga sessions twice weekly for six months, while the participants in the second group continued their existing form of medical therapy or treatment.

Through the use of questionnaires which asked about pain levels, medications and difficulty of task performance, a higher proportion of the yoga group reported decreased pain and improvements in functioning at both the three-month and six-month stages.

Study author Kimberly Williams, a research assistant professor in the department of community medicine at West Virginia University, said, 'The yoga group had less pain, less functional disability and less depression, compared with the control group. These were statistically significant and clinically important changes that were maintained six months after the intervention'.

Dr Todd Albert, chairman of the department of orthopaedics at Thomas Jefferson University Hospitals, praised the design of the study and said, 'I have found yoga and Pilates are great for chronic low back pain. There is so much concentration on core strengthening, which is critical for people who have been de-conditioned'.

Source: Spine

'Bread and butter' solution to iodine deficiency

Tue, 01 Dec 2009 16:37:46 GMT

'Bread and butter' solution to iodine deficiency
The composition of an Aussie loaf of bread has changed, thanks to a new mandatory food standard - backed by University of Sydney research - which demands that bakers replace the salt they have previously used with iodised salt.

The new Food Standards Australia New Zealand standard for Mandatory Iodine Fortification came into effect in October 9, in a bid to counter iodine deficiency in the Australian population.

Iodine deficiency causes a wide spectrum of devastating mental and physical disorders, collectively known as iodine deficiency disorders, with endemic goitre (swelling of the thyroid gland) the most visible and well-known. It poses a particular risk for pregnant women, who if iodine deficient, may see abnormal brain development in their unborn child.

The need for the standard was first highlighted by research conducted through the University of Sydney and Westmead Hospital in 1999, led by University of Sydney Professor of Clinical Medicine Creswell Eastman.

'That research revealed a serious health concern with the re-emergence of an old disease in Australia, a silent epidemic as we coined it' said Professor Eastman, who is now Vice-Chairman and Asia-Pacific regional coordinator of the International Council for the Control of Iodine Disorders; 'This led to a national survey which took place in 2003-04 and was the first of its kind ever conducted in Australia'.

The National Iodine Nutrition study in 2003-04 looked at approximately 1,700 Australian schoolchildren aged eight to 10 years. The study found that Western Australian and Queensland children were iodine replete and Victorian and NSW children were mildly iodine deficient, with the differences linked to variations in ingestion of iodised salt, in regional milk iodine content, and drinking water iodine levels.

'This was a tragedy because Iodine deficiency is the commonest preventable form of intellectual impairment in the world' said Eastman.

A collaborator on the research, Dr Mu Li from the University of Sydney's School of Public Health said, 'It was alarming that for many years Australian schoolchildren had mild iodine deficiency and no action had been taken by public health authorities'.

Li and Eastman said the decline in iodine intake in Australia has been due to two major factors - the change from iodine-containing sanitisers in the dairy industry to chlorine-containing or other acid-based sanitisers; and the low consumption of iodised salt.

'Until the 1950s, epidemic goiter from nutritional iodine deficiency was highly prevalent in Australia's mountainous eastern states and especially in Tasmania. When iodine-containing sanitisers (iodophors) were introduced into the dairy industry, an 'accidental public health triumph' occurred. However, 40 years later, the dairy industry had phased out iodophors, substituting less expensive chlorine-containing sanitisers' Professor Eastman said.

Professor Eastman and Dr Li were key members of the public health professional group who engaged with Food Standards Australia/NZ on the new standard. They originally lobbied for the trace element iodine to be placed in all salt because they believed many people would not eat enough bread to get sufficient intake.

However a counter-argument was forged that salty diets were not good for health and that analyses had shown salt could end up delivering risky levels of iodine to children. Bread was agreed upon as the most appropriate vehicle to deliver iodine to the Australian population.

The new Food Standards Australia/New Zealand standard will require the replacement of non-iodised salt in all bread where salt is added with iodised salt with a range of 25 to 65 milligrams of iodine per kilogram of salt. The standard will also apply to bread imported into Australia, usually as frozen dough. The definition of bread extends to all products made from bread dough that contain yeast and salt and includes buns, rolls, pita, bagels, muffins and sweet breads amongst others.

Source: The University of Sydney

High impact boost for ageing bones

Tue, 01 Dec 2009 16:33:00 GMT

A recent US study has shown that high impact physical activity may help to strengthen bone density in older exercisers.

Data gathered from participants in the 2005 National Senior Games in Pittsburgh was analysed for the study. The male and female athletes were aged between 50 and 93, and 560 of them competed in high-impact sports including track and field, volleyball, basketball and triathlon.

Using ultrasound scans, the researchers from the University of Pittsburgh Medical Centre discovered that the bone mineral density of those who participated in high-impact sports was greater than in their low-impact participating colleagues.

Dr Vonda Wright, an assistant professor of orthopaedic surgery at the University of Pittsburgh Medical Centre said, 'Our study represents the largest sample of bone mineral density data in mature athletes to date. My colleagues and I were surprised to see that active adult participation in the high-impact sports had such a positive influence on bone health, even in the oldest athletes'.

Wright said that although osteoarthritis and other age-related conditions could prevent older people from taking part in high-impact sports, the study findings suggested that high-impact sports may significantly contribute to healthy bone ageing.

'With a multi-part approach and the appropriate use of high-impact exercises, individuals may be able to make greater strides against bone loss than the current treatment strategies imply' she said.

Source: Sports Health: A Multidisciplinary Approach

Exercise - prescribed for pheumatoid arthritis

Tue, 01 Dec 2009 16:28:00 GMT

Exercise should be prescribed for rheumatoid arthritis

A recent Cochrane Systematic Review has concluded that exercise programs designed to improve strength and stamina are safe and effective treatments for rheumatoid arthritis (RA).

Researchers found moderate benefits associated with this type of treatment after reviewing dynamic exercise program trials in RA patients.

Lead researcher Emalie Hurkmans of the Leiden University Medical Centre in Leiden, Netherlands, said, 'Based on the evidence in this study, we would recommend aerobic capacity training combined with muscle strength training as routine practice for RA patients. But we need more research to establish the recommended length and type of exercise programs, whether patients need to be supervised and if these programs are cost effective'.

RA causes chronic pain and inflammation of the joints and affects up to 1 per cent of the Westernised world's population. In absence of any known cure for the disease, dynamic exercise programs are often recommended to complement drug therapy in a bid to improve physical function.

Data was combined from eight trials involving a total of 575 patients. The results reaffirm the findings of the original study; that dynamic exercise programs are safe and have positive effects on aerobic capacity and muscle strength in RA patients, and when performed long term also have a positive effect on functional ability. The researchers did note, however, that the benefits were only seen immediately after the intervention. They also suggest water-based programs may help to improve functional ability of patients.

Noting the lack of data gathered in relation to length of exercise program needed to maintain the beneficial effects, Hurkmans said, 'One important omission from this study is evidence for long term follow-up effects, so without further studies we can't rule out that the obtained effects vanish if exercise programs are not continued over long periods. There are also other types of exercise that weren't included in our review, such as flexibility and stability training, and it would be interesting to find out whether these also have positive effects'.

Source: Cochrane Database of Systematic Reviews

Fitness Myths -1

Tue, 27 Oct 2009 11:37:00 GMT

Myth 1: You can spot-reduce fat from any part of your body

Unfortunately not! Exercising helps you cut centimetres and fat from stubborn areas like your bum, tum and thighs, but there's little evidence that you can spot-reduce fat with diet or exercise. So, while sit-ups will help strengthen your abdominal muscles, they won't reduce tummy fat. The only way to shift this is to work it off by cutting calories and doing high-intensity cardiovascular exercise, like running or cycling. Some parts of the body, such as the bottom and thighs, may be more resistant to downsizing than others due to the absence of fat-burning enzymes in these areas.

Myth 2: Weight training builds bulk

This is probably the most widely-believed fitness myth amongst women and yet there's really no truth to it. "Only intense weight training with heavy weights builds bulk and it is much easier for men to do this because they have more of the muscle-building hormone testosterone". Some body builders also use medications to get the full-on physique they're after.

"For a quick and easy way to get a leaner, more sculpted and toned look, aim for two to three weight sessions per week featuring lots of repetitions with light weights and resistance exercises. Regular weight training will make you stronger and strengthen your bones, helping to prevent osteoporosis. It will also help burn body fat, even when at rest. Make sure you get some help to get the technique right, then go for it."

5 Quick Tips Staying Healthy with Alcohol

Thu, 01 Oct 2009 06:32:00 GMT

1. If you don't drink, there's no need to start. For some people-especially pregnant women, people recovering from alcohol addiction, people with liver disease, and people taking one or more medications that interact with alcohol-the risks of drinking outweigh the benefits. There are other ways to boost your heart health and lower your risk of diabetes, such as getting more active, staying at a healthy weight, or eating healthy fats and whole grains.

2. If you do drink, drink in moderation-and choose whatever drink you like. Wine, beer, or spirits-each seems to have the same health benefits as long as moderation's the word (no more than one drink per day for women, and no more than two drinks per day for men). To read more about whether the type of alcohol consumed has any effect on health, read "Is Wine Fine, or Beer Better?"

3. Take a multivitamin with folic acid. Folic acid is the synthetic form of folate, a B vitamin that may help lower the risk of heart disease and cancers of the colon and breast. Those who drink may benefit the most from getting extra folate, since alcohol moderately depletes our body's stores. The amount in a standard multivitamin-400 micrograms-is enough, when combined with a healthy diet. To learn more about folate, check out the vitamins section of The Nutrition Source.

4. Ask your doctor about your drinking habits. If you (or your friends) think you may have a problem with drinking, talk to a doctor or other health professional about it. He or she can help.

5.Pick a designated driver. Alcohol and driving do not mix. If you've been out drinking cocktails and it's time to head home, hand your car keys to someone who's been sipping seltzer all night.

Tips to get 2&5 in your day

Thu, 01 Oct 2009 06:12:00 GMT

Tips to get 2&5 in your day

It's easy to Go for 2&5™. Simply add an extra serve to the meals and snacks you already eat.

Fruit

Breakfast

•Add to breakfast cereal or yoghurt
•Top toast with sliced bananas
•Grate apple and pear into pancake mix
•Blend soft fruit like bananas, strawberries or canned fruit with skim milk, yoghurt and ice for a frothy fruit smoothie

Snacks

•Pack fresh fruit for a quick snack at any time
•Freeze bananas, grapes, strawberries and oranges for an icy snack
•Puree fruit and pour into ice-block moulds to add to drinks
•Add fresh or dried fruit to muffin and cake mixtures

Main meals

•Include dried fruit to recipes for stuffing's
•Add fruit to savory salads
•Add fruit to baked fish or chicken
•Add chopped dried fruit to couscous (eg. apricots or apple)

Desserts

•Chop fruit into bite-sized pieces and thread onto skewers for a colorful kebab
•Cut into pieces, add to a parfait glass with yoghurt
•Serve fresh seasonal fruit for dessert
•Puree stewed fruit as a topping for desserts or swirl into yoghurt

Vegetables

Breakfast

•Top toast with cooked mushrooms, tomatoes, capsicum or sweet corn
•Chop and add to an omelet or savory pancake
•Heat chopped leftover vegetables and serve as a topping for toast; add an egg or reduced-fat cheese for a more substantial meal

Snacks

•Top English muffins or crumpets with diced vegetables and sprinkle with reduced-fat cheese for a quick mini pizza
•Serve carrot and celery sticks, florets of broccoli and cauliflower, and strips of capsicum with a low fat dip
•Grate or dice onion, carrot, zucchini, potato and corn into a savory muffin or pikelet mixture
•Grate beetroot and butternut pumpkin to add color to your salad or sandwich

Main meals

•Make meat go further by adding extra vegetables to a stir-fry or casserole
•Add vegetables in season or legumes (eg. dried beans, peas or lentils) to soups for added flavor and taste
•Add extra vegetables, dried peas, beans or lentils to recipes for: meatloaves, patties and stuffing's, stews and casseroles, pies, nachos, pasta and rice dishes, pizza and pancakes
•Always serve main meals with cooked vegetables or a salad
•Use capsicum, zucchini, pumpkin, eggplant, cabbage and lettuce leaves as edible containers with savory fillings
•For easy wedges, cut potato, sweet potato, pumpkin and parsnip into wedges, microwave until cooked; mix with a teaspoon of vegetable oil, dried mixed herbs and seasoning, and grill until crispy

Australian Government Departmant of Health and Ageing

Healthy eating

Thu, 01 Oct 2009 05:58:00 GMT

FACT SHEET: HEALTHY EATING

There seems to be an ever changing set of rules about what we should and shouldn't be eating. This includes information about fad diets which are made popular through media exposure and the celebrities who support them, but which are unsuitable in the long term at best and dangerous at worst.

So what is healthy eating?
Healthy eating is:

•Eating a wide variety of nutritious foods in moderate amounts and in a relaxed and flexible manner.

•Eating 3 meals a day + 2-3 snacks

•Going no longer than 3-4 hours without eating.

•Balanced main meals with a combination of protein, starch and fruit/vegetables

•Eating 7 serves of fruit and vegetables per day

•Eating 3 serves of dairy per day (milk, cheese, yoghurt)

•Eating 2 serves of protein per day meat, poultry, fish, nuts, beans or eggs - try lunch and dinner.

Dr Rick Kausman from ifnotdieting.com recommends enjoy food without feeling guilty, eating slowly and concentrating on taste, texture smell and all the good things about food! Mostly important, he recommends listening to your body to work out what it really wants and needs. 'Health and vitality come in all shapes and sizes, and we can aim to be healthy at our own natural weight rather than thin at any cost'

References
Department of Nutrition & Dietetics RPAH
Dr Rick Kausman 2001 'Calm Eating' Allen & Unwin, Australia

Reluctant Runner-for chocolate!

Tue, 11 Aug 2009 16:38:00 GMT