Why did you make that decision to exercise?  What is the reasoning behind your choice?

There are many reasons why you should exercise and the benefits of exercise can affect your mind and body.

This can be through the:

• Reduction of depression through the production of the feel good hormones (endorphins)
• Improvement of focus and mental clarity (less chance of Alzheimer and senility)
• Promotion of better energy levels.
• Improvement of strength, stamina and muscle tone
• Improvement of self esteem and self confidence (once you start looking and feeling better)
• Improvement of balance, coordination and cardiovascular fitness (reducing the risk of stroke)
• Decreased risk of Type 2 diabetes
• Promotion of a healthy immune system.

All of the above are strong reasons why you should engage in exercise.  In order to succeed in exercise you should always have a strong why, a strong reason to exercise, which will drive you to your goals.  Eliminating any obstacles whether physical, emotional, environmental or social.

As always ensure that you consult your doctor first before engaging in exercise.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

Health and Fitness Expert

A novice swimmer was baffled by the fact that he had difficulty keeping his head above water, while experienced swimmers didn’t have such a problem.

They would swim effortlessly while he struggled. 

That was until the instructor said this: “You sink because you don’t trust the water to keep you up. You’re afraid that if you let go, you’ll go down.”

Anyone who has learned to swim will tell you that fear causes you to sink but the lack of fear allows you to float.
Even if you go down it will be temporary and you’ll soon bob back to the surface.

In order to change you first have to let go of your fears which are always a product of past experiences.
Until you choose to change and do things differently, you will continue to get the things you have always got.

Nigel Ipinson-Fleming

Emerge Me

Garage Gospel ‘Think’ 07 from Nigel Ipinson-Fleming on Vimeo.

Has your get up and go, got up and gone?

Here are three quick ways to get you going:

1. Get a dose of gratitude- Be thankful, it could be worse.
2. Make a decision- Decide where you want to be
3. Take Action- The journey of a thousand miles begins with one step.

When navigating the food maze, it is important to remember that a poor diet can have a negative effect on you, causing deficiency diseases such as scurvy, health threatening conditions like obesity and common chronic systemic diseases such as diabetes.  In general, eating a wide variety of fresh, whole (unprocessed) foods in regularly scheduled meals has proven favorable for one’s health compared to monotonous diets based on processed foods.

There are six major classes of Nutrients that are necessary for our body to function, these are carbohydrates, fats, minerals, protein, vitamins and water.  Certain nutrients such as carbohydrates (including fiber), fats, protein and water are needed in relatively large amounts providing structural material and energy.  Nutrients such as minerals and vitamins are needed in smaller quantities.

Carbohydrates are usually found in cereals, bread and pasta (complex carbohydrate starch) and candy, jams and desserts (simple carbohydrate sugar).  Foods high in Carbohydrates include fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals.  Carbohydrates are a common source of energy and studies have suggested that we get 55-75% of our total energy from carbohydrates.  It is also generally recommended that complex carbohydrates (starch) and nutrient-rich simple carbohydrates such as fruits and vegatables make up the bulk of carbohydrate consumption.

As always consult your physician to determine what is right for your nutritional needs.  Next time I will go more into your body’s other nutritional needs.

Until next week, I wish you good Spirtitual and Physical health

Jonelle Richardson

Health and Fitness Expert

One of the painful things about growing, is that it sometimes feels like nothing is happening and you can find yourself asking whether or not it is really worth sticking with the process.

I can remember the thrill of achievement for my son after walking around the theme park for ages being told that he didn’t qualify, to finally find a ride that he could participate in because he met the height criteria.

 
Whether you are studying, in business or working on personal relationships, there is always going to be criteria along the way.
Maybe it is a personal quality or some professional skill, your fruit/results will tell others and importantly reinforce for you the fact that you have grown or are growing.

The most important decision you can make today is the one to invest in developing the qualities you need to take you to the next level.

1. Concentrate on what you do best
2. Keep Looking Upwards and Outwards
3. Remember that No is a diversion not a stop sign.

One day if you just keep growing you will qualify!

Nigel Ipinson-Fleming

Use Your Imagination!

In life, timing is very important.  Getting to that job interview, time spent preparing for an exam or with family can all spell success or failure in each circumstance.

Timing in exercise is no different.  Taking the proper time out for yourself and being efficient with your time when exercising can spell success or failure in the goals that you have set.

If you have the time, then spend some of it working on yourself.  If you are short on time then be efficient with it and include exercise as much as possible.

It is not necessary to spend hours in the gym;  45 mins is a sufficient amount of time to get things done.  If you don’t have that kind of time then 20mins whether in the gym or at home can also do wonders.

• Spending more time on individual muscle groups can be effective.  Developing a plan that works on certain muscle groups each day to develop them and rest them on other days can be effective.

• For muscle definition, increase the amount of time doing each exercise whilst decreasing the amount of weight used.

• If isolation of muscle groups is not for you then doing exercises that combine the use of different muscle groups is also an efficient way of using time.

What ever you choose to do, make sure you take the time out!

Ensure that you consult your physician or an exercise professional when determining what routine would be best for you and your end result.

Until next week, I wish you good Spiritual and Physical health.

Jonelle Richardson

Health and Fitness Expert