Category Archive for: ‘Exercise and fitness’

Tips for Health Weight Loss

  In my experience, people tend to make weight loss more complicated than it has to be. Here  are some simple general principles to follow that that can help you to achieve your ideal weight: Keep your diet simple Stick to the basics of a healthy meal: 1. A protein– e.g. Meat, poultry or fish 2. Load up on non-starchy …

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Is Sitting the New Smoking?

Looking back on our evolutionary history, most of our activities revolved around survival, i.e. hunting and gathering food, or running from predators. We spent the majority of our time outside performing physically oriented tasks and getting exposure to the sun and fresh air. Living life was essentially a workout. Today, with the comforts of technology, most people spend the majority …

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Do you want to know the secrets to increasing your metabolism?

There are three  key factors that have an impact on your energy expenditure: Basal metabolic rate – the number of calories the body needs to maintain body functions while at rest. Thermic effect of food – the number of calories required to digest, absorb, transport, and store food. Physical activity – the number of calories expended during daily activity, lifestyle …

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Which type of exercise could be the key to your your chronic health problems?

  Skeletal muscle accounts for approximately 40% of your total body mass and is a major player in energy balance. Muscle is the site of greater than 30% of energy expenditure and is a key site for  carbohydrate and fat  metabolism. Fat  breakdown supplies up to 70% of the energy requirements for resting muscle. While initially aerobic exercise utilizes  muscle glycogen …

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Mechanotherapy: How to promote tissue healing

Mechanotherapy  is the physiological process where cells sense and respond to mechanical loads, such as pressure or exercise, in order to  facilitate healing after an injury.   Loading the tissue, as will be explained later, can be  used therapeutically to stimulate repair and remodelling in tendons, muscles, cartilage and bone. Through mechanotherapy, the body converts mechanical loading into cellular responses. …

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How to heal faster and stronger

If you have an injury (acute or chronic) this weeks blog is for you. Ultimately, your body knows what to do to heal an injury. The classic model of injury healing comprises  four sequential, yet overlapping phases: (1) Hemostasis, (2) Inflammation (3) Proliferation   (4) Remodeling.   Within the first few minutes after the injury, a process of platelet aggregation …

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Down to the CORE

    The core is where your body’s center of gravity is located and all movement originates. A strong core is essential for optimum body mechanics, as it contributes to ideal length-tension relationships of muscles, movement patterns by the nervous system and joint function. A strong and balanced core equates to neuromuscular efficiency,  which allows for efficient acceleration, deceleration, and …

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Meet the Resistance

    Public health exercise guidelines primarily focus on the promotion of  steady-state aerobic exercise, which enhances cardiorespiratory fitness and has some impact on body composition. Unless you are an endurance athlete training for an event, there is a better form  of exercise that not only includes enhanced cardiorespiratory fitness,  but also numerous other benefits. Research demonstrates that resistance exercise …

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Better, Stronger, Faster

Whether you’re a professional, recreational or competitive athlete, you are likely looking for ways to be better, stronger and faster in order to get that competitive edge. In prior blogs I’ve  discussed nutritional  and training factors for sports performance. If you don’t have adequate fuel or an anti-inflammatory diet, this can definitely be a limiting factor in your ability to …

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Do you have pronation distortion syndrome? (60-80% 0f people do)

Foot conditions such as plantar fasciitis, metatarsalgia, neuromas and bunions can be due to local problems, in addition to   abnormal muscle and joint function at the joints located above, specifically the knee, hip and lumbar spine. Pronation distortion syndrome  is a fancy term to describe  excessive foot pronation (flat feet) with concomitant knee internal rotation and adduction (“knocked-knees”). This …

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