First and foremost get a check up before starting a fitness regime.  If you have not been exercising for a while, sometimes the reasons behind not exercising could be very strong reasons why, and should be assessed first before taking that all important step.

Barriers to exercise can be placed in various categories but for this purpose they will be placed in three over all categories: Mental, Physical and Environmental.

Mental

Your mental attitude plays a major role in your ability to exercise and your physical response to exercise.  Getting your mind around the idea of beginning an exercise program or even getting into exercise can be a major obstacle.  Stop and think about the benefits of what you are about to embark on and see that the benefits greatly out weigh any thing else that might come to mind.  Focus in on the good stuff and the thought of that early morning or that there might be some discomfort will be shortly forgotten.

Physical

You might think that you are not physically equipped to do exercise.  You might have let your self go so far that you might think that there is no return or hope for you.  You can’t move as quickly any more or your joints ache when you move too much.  Know this, you have to start somewhere!  Starting with the little will be great in the end.  The few steps today will be many more tomorrow.

Environmental

Not everyone can afford to go to the gym! Not every one can afford to buy that multi gym to have in the house.  Maybe you think you just don’t have the time.  Well, first things first, Make the Time!  There are gyms out there that are very affordable.  They might not have all the flashy equipment but there is usable stuff there.  If you can’t afford the gym then get something at home.  Having a home gym is not always necessary.  You can start off with some simple hand weights, an exercise mat and a fit ball.  If these things aren’t affordable, then you can always start out with body weight exercises.

There are many obstacles that can present themselves to us as barriers to exercise.  The biggest one is always our mindset.  Once we can mentally get to the point where we are ready to do what is best for ourselves then we will unconsciously and automatically come up with ways to over come any barriers that may present themselves to us.

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

Jonelle Richardson

Health and Fitness Expert

Have you ever heard the expression, I cannot see the wood for the trees?

The reality of life is that it can sometimes be overwhelming, and it can be very difficult to know where to start.

Understanding and accepting that life is a problem solving exercise, places us in a position of great responsibility.

Responsibility is our ability to respond to whatever life throws at us, and is very empowering because it gives you the opportunity to think and act as a victim or a victor!

So where should you start?

Start with list!- Take a moment, a pen and some paper, and write everything that dissatisfies you about your current position.

Review your list, prioritise it and then start the process of dealing with one tree at a time.

It is true that Rome was not built in a day, but the decision only took a moment, and the reality of Rome came about as a result of the consistent implementation of a plan that had a series of steps.

Wherever you are right now your dissatisfaction list contains all you need to know to make you satisfied.

Nigel Ipinson-Fleming

Within the six major classes of nutrients needed for the body to function is the nutrient Protein.   It is very important  to growth and maintenance and adequate amounts of it is essential for a healthy body.  It is the major structural component of all cells in the body, especially the muscles.

Proteins are one of the key nutrients for success in terms of sports, they play a major role in the response to exercise and the building and repairing of tissues.  Proteins only tend to provide a small source of fuel for the exercising muscles typically only after Carbohydrates and fat sources are low, but it is a major component of your physical make up.

There are many sources of protein.  The typical source of protein for exercisers seem to come from shakes but protein can come from:

• Seafood – exellent source which is usually low in fat.
• White Meat Poultry ,
• Milk cheese and yogurt – which are also an excellent source of calcium,
• Eggs,
• Beans,
• Soy – which can help lower cholestertol,
• Lean beef – an excellent source of zinc, iron and vitamin b12
• Protein
  bars – great for the those on the go

The amount of protein a person requires in their diet is determined by how much energy a person needs to function, weight, growth rate, physical activity level as well as the presence of an illness or injury.  Enhanced muscular mass also increases the need for protein.  If you are going to the gym and or  living an active life, the energy required to conduct these activites can come from protein.

For those who think that starvation is the best way forward then understand that if enough energy is not taken in through diet, the body will use protein from the muscle mass to meet its energy needs, leading to the muscle wasting over time.

Remember with exercise comes new dietary needs for your body to function optimally.  Consult your doctor or physician to determine your needs and specific intake of protein.

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

Jonelle Richardson

Health and Fitness Expert

When I sat down to start write to you, as the title suggests, my mind was already set on the virtues of not quitting, fighting to the finish, stickability and all of the usual ideas we use to illustrate the dangers of giving up, when the goal is only a few feet away.

Then I was struck by the fact that there are some things that I really do just want to quit!
Why? they are just plain bad for me, and in lots of ways I can see that I am fighting a losing battle.

So what is the dividing line between hanging on in there and letting go?

The question I ask myself when faced with this dilemma, goes like this……….
Is what I am going through, on the way to where I am going to?

A question like this gives you purpose and resolve to tighten your grip, or liberates you to open your hands and free fall.

Dont be so bound to an idea or outcome, that you cannot see when it is truly time to quit, and maintain sufficient clarity so that you know when it is time to hold on tight and enjoy the ride.

Nigel Ipinson-Fleming

Incorporating weights into your exercise plan can be very beneficial to the over all results and what you want to achieve.  Including weights within an exercise plan has long been a frightening prospect for most, but consistently engaging will reap rewards.  If you are only able to do your work out at home and don’t possess weights then doing weight-bearing exercises can equally be rewarding.

So, you’ve been working out at the gym or at home.  You’ve been using the same weights or doing the same weight bearing exercises and you are no longer seeing results.  Try to switch up the work out if you have been doing one or the other.

• Increase the weights if you want to increase your strength.  Do fewer repetitions.  Decrease the weights if you want to increase muscle tone.  Do more repetitions.

• Whilst doing press-ups on the floor, place your feet on something like a chair or the couch; the angle will increase the weight.  Instead of doing triceps dips on the floor do them on a chair; put your feet up whilst doing them on the chair.  Do one-legged squats and walking lunges instead of standing lunges.

The point is, shock your muscles.  Do something different than what you are accustomed to doing.  Your muscles will respond when you instruct them too.

As always consult a fitness professional when changing your program or working with weights.  Good technique is very important with any exercise; good technique prevents injuries.

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

Jonelle Richardson

Health and Fitness Expert

It doesn’t matter what you what you want to achieve, it is through the accomplishment of thousands of small steps, any accomplishment is achieved.

A large vision will inspire people, but unless there is a plan to achieve the vision, the inspiration and excitement will soon  disappear.

Ask yourself, “What can I do today?” then do it. The next day ask yourself again, “What can I do today?”  then do it, and The same the day after until your mission is accomplished.

Focusing on what can be done today and accomplishing it, is the least glamourous secret, but remains the greatest one for success.

Focus on the big picture but work daily on the little picture and your dreams will come true.

Nigel Ipinson-Fleming