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There are many, many methods and opinions about exercise training routines. However there is a basic rule of thumb; a training routine will need to be based on progressing you towards a realistic and time based goal. You will need to consider factors such as your current fitness state, nutritional needs and medical conditions.

Exercise must not be a chore but part of a healthy lifestyle. It’s not always easy to get to the gym but you can start with the basics for example: walking/jogging/running, social tennis or soccer. Try everything once, but find out what works for you.

Gym Training Routines:

http://www.staleytraining.com/articles/nick-nilsson/time-volume-training-for-mass.htm

http://sportsmedicine.about.com/od/sampleworkouts/Exercise_and_Workout_Routines_for_Fitness.htm

Why is exercise important? Regular exercise benefits us in many ways, some examples:

• Our joints, bones, tendons & muscles benefit for the stress put on them
• Our mood is elevated as endorphins (’feel good’ chemicals) are released in the body.
• Helps us sleep better and deal with stress better
• Look better: regular exercise makes one look more toned than those who don’t.
• Increased metabolism and weight loss as excess calories are ‘burnt off’

A lifestyle of regular exercise has many benefits beyond some of the ones mention above. There are 2 major categories of exercise:

1. Aerobic Training (80% + maximum heart rate)
2. Strength Training (65&-75% maximum heart rate)

Loosely explained aerobic exercise is for the heart, and strength training is for muscle gain, tendons and for strengthening bones.

Aerobic exercise is best achieved when you push to 80%+ of your hearts maximum heart rate.

Strength Training is used to grow muscles and for support of joints and tendons. Strength training is the best place to start for fat loss! I recommend a mix of aerobic and strength training depending on the individuals fitness levels.

Exercise will not give the the maximum benefit if your nutrition needs are not meet or not up to scratch. What you put in is what you get out! GIGO.

Start jogging, swimming, tennis, squash, gym or whatever – but start.

PS: For the guys I recommend this reading:http://www.anthonycatanzaro.com/articles.html. For the ladies I recommend this information: http://www.bodybuilding.com/fun/bbinfo.php?page=FemaleTraining

Eating healthily doesn’t mean eating awful tasting smoothies or eating celery and carrot sticks. There are many ways of eating healthy while still enjoying your food – check this article out by Lyzabeth Lopez.

Some of the recipies mentioned:

• Jerk Chicken Salad
• Protein & Fiber Packed Pasta
• Best for you, Best tasting Oatmeal

Todays modern lifestyle and patterns of eating, stress, lack of exercise and sufficient rest lead to run down immune systems and metabolism.

To correct this one needs to cleanse (often called a detox) the body. Here are a few ways of kick off your detox:

Drink 3-4 litres water a day, starting with 500ml straight after you wake up.
Diet: Cut out caffeine as much as possible, reduce sugar intake (sugar in coffee/teas, chocolates, cakes fruit juices), cut out fried foods – opt for grilled instead.
Reduce wheat intake – such as bread and baked produce.
Increase your protein consumption – eat 1-1.5grams of protein per kg body weight.
Eat the right carbs – your body needs good energy sources such as rice, bran, oats and potatoe(small quantities as potatoes have a high sugar content)
Don’t eat left over food!
Eat regularly, small meals every 3 hours
Foods high in fibre are important to get your metabolism going: brans, salads, vegetables, nuts and beans
Get more exercise! start with walking or running, walking the dog an extra 30 minutes a day, going to the gym.

These small changes will start your bodies own processes for healing itself. Often to give your body an additional boost the the following items could help. It is recommended to visit your dietitian for a complete assessment:

Digestive Enzymes: available at health stores and pharmacies. If your body cannot break down foods correctly then give these will assist your digestive system. Take 30 minutes before a meal for 1-2 weeks.
Good multivitamin & an Omega 3,6 and 9 supplement (Flaxseed & Rosemary oil)
Antioxidants: Vitamin A,C and E. Other foods rich in antioxidants worth noting: Goji Berrys, carrots, tomatoes, spinach and broccoli.
Protein supplement or a meal replacement shake (can be taken at tea/coffee times instead of tea/coffee)
Use soy milk as an alternate to cow’s milk.

In part 3 I will cover exercise and the benefits it brings! Email me at em@halomail.co.za if you have any questions or leave a comment below.

We all want excellent health, and at times it is allusive. I would like to explore over a 3 part series what we’ve learnt to help maintain good health whilst managing epilepsy as a chronic condition.

Part 1: Detoxify

Our bodies have an incredible ability to cleanse itself, but there comes a limit when even the liver, kidney’s & immune system battle to cope with levels of bacteria, toxin build up and even leads to the body not able to process the nutrition from food. Which in the end leads to all kinds of reactions, from a simple flu infection to when the body is completely run down.

So the place to start is with diet and lifestyle. The basics are obvious: get sufficient rest – enough so that you don’t need to have a clock or a energy drink to wake you up, manage stress, a high-fiber but balanced diet, drink 4-8 glasses of water a day, 1/2 hr moderate exercise a day.

Even with the basic’s in place with the correct diet, the body is not able to absorb or process food properly. So a good digestive enzyme suppliment can help kick start and correct the bodies ability to process food.

More in the next installment! Click here for part 2.

Welcome to New Health Website! We have or will at some point dealt with health issues and dilemma’s. I want to explore alternative therapies, new research that has become available and other people experiences as they’ve traveled down the road of life.

So here is to your health! Email me at any time on em@halomail.co.za – if there is information I can assist you with I will post it on the blog.