How many times a week should you run to improve your fitness and aid your fat loss goals?

How Many Times A Week Should I Run for Better Fitness and Fat loss?

How many times a week should you run to improve your fitness and aid your fat loss goals?

There is not really a correct answer to the question. It depends on what level you’re at, and what goals you want to achieve.

If you are new to running or returning from injury 1-2 times per week should be enough then gradually increase the frequency to 2-3 times per week. Start with 10-15 minutes of easy pace running or a walk then run type program.

If you just want to improve your general fitness then building slowly over a number of weeks to 3 times per week for 30 minutes should be more than enough

Allow 1-2 days rest days in between your running routine. It is crucial you recover properly between your workouts to avoid injury. Run on grass if you can.

It's very important that you gradually and slowly increase the volume and frequency of your running program. Try not to increase your distance and frequency too quickly. Building a strong base is what you are aiming for. Stick with the same volume for 2-3 weeks before increasing the distance of your runs and reduce the chance of injury.

Of course, how often you run will also depend on your life, your job, family, and other demands for time. You need to find that balance. Make your running schedule fit around you!

Are you you running for fat loss?

If your goal is to lose body fat, you should run about 3 times a week on alternating days for about 30 minutes. On rest days it is still crucial to engage in some form of light exercise such as stretching and walking. Keep moving.

Running will only make a small contribution to your Fat loss goals.

Good nutrition, mindset and sleep are massive when it comes to fat loss and your general health and well being.

You can't outwork a bad diet!

Please get in contact if you need assistance with your fat loss or fitness program!

10 reasons why your Grandma and Grandpa should lift weights

10 reasons why your Grandma and Grandpa should lift weights

Progressive resistance training is an awesome example not only for its health benefits but also counteracting many age-related declines. Everybody needs strength.

WHAT IS PROGRESSIVE RESISTANCE TRAINING?

PRT  is the most effective method to build muscle and increase strength.  When we lift weights or do resistance training the load during an exercise is incrementally increased over time. As the body adapts to the load, the load is then increased again leading to strength improvements and building muscle.

It's never too late to do resistance training! 

What are some of the benefits from a resistance training program:

1. Rebuilds muscle

Numerous studies have demonstrated people from the ages of 50-90 years can rebuild muscle. In some cases building up to 2-3kgs of muscle in 3-4 month period. Training 2-3 times per week for as little 20-30 minutes can provide substantial benefits

2.Recharging metabolism. Resistance training has an impact on a person's metabolic rate because it increases energy use during both the exercise session and the muscle recovery and rebuilding period—up to three days after each workout.

3.Reducing fat.  Strength training studies that showed a 2-3kg  increase in muscle also demonstrated a 2-3kg  decrease in fat weight.

4. Reducing resting blood pressure. Hypertension is a major risk factor for cardiovascular disease. Numerous studies have shown significant reductions in resting blood pressure readings after two more months of standard or circuit-style strength training.

5. Improving blood lipid profiles.  Undesirable blood lipid levels increase your risk for heart disease. Regular strength training can result in favorable increases of 8 to 21 percent in HDL (good) cholesterol, favorable decreases of 13 to 23 percent in LDL (bad) cholesterol, and favorable reductions of 11 to 18 percent in triglycerides.

6.Enhancing postcoronary performance. For older adults who have had problems with cardiovascular health, resistance exercise has proven to be a productive means for attaining and maintaining desirable body weight, increasing muscle mass and strength, improving physical performance, speeding recovery from the cardiovascular event, and enhancing self-efficacy.

7.Resisting diabetes. Studies have shown significant improvements in insulin sensitivity and glycemic control after several weeks of strength training. Strength training significantly lowers your risk of diabetes

8.Increasing bone density. Muscle loss is closely associated with bone loss. The good news is strength training increases both muscle mass and bone mass. Substantial increases in bone mineral density have been seen after several months of regular resistance exercise. 

9 Decreasing physical discomfort. A well designed strength training program can reduce lower-back pain and discomfort. resistance exercise has also proven helpful for people who have arthritis and fibromyalgia.

10 Enhancing mental health. Several studies on the psychological changes associated with regular resistance exercise have shown significant improvements in depression, physical self-concept, fatigue, revitalization, tranquility, tension, positive engagement, and overall mood disturbance among adults and older adults.

Please contact me if you would like a progressive resistance exercise program specific to your needs so you can reap the health benefits

Are you absorbing all the nutrients in your food?

Are you absorbing all the nutrients in your food?

BiOptimisers HCL breakthrough digestive enzymes could certainly help. In fact, everybody over 35 especially those under some stress need a supplement to support and improve digestion.

Stomach acid declines with age and eating and drinking foods that we probably should not be eating reduces our stomach acid.

There are a number of awesome benefits to taking HCL breakthrough

       Promote Healthy Stomach Acid Levels for Optimal Digestion and Nutrient Absorption

·       100% plant-based betaine HCL and full-spectrum digestive enzymes

·       Helps restore healthy stomach acid levels

·       Improves mineral, vitamin B12, and amino acid absorption

·       Better digestion, gut movement, and detoxification

·       Relieves bloating, gas, belching, indigestion, post-meal fatigue, and stomach heaviness or discomfort after meals

·       Improves exercise recovery and muscle growth with better protein digestion (when combined with the right diet and training)

·       Promotes healthy function of the valve between esophagus and stomach, which may help with acid reflux and heartburn

·       Promotes healthy stomach acid protection against food-borne infections

BiOptimisers HCL breakthrough digestive enzymes is a must have in your supplement regime

Get your HCL breakthrough (90 capsules) at Jack and Hill Studio now just $49.95

Is your digital device affecting your sleep quality?

Is your digital device affecting your sleep quality?

While night time scrolling or looking at your laptop may seem harmless, doing so could be interfering with your ability to fall asleep and stay asleep.

The body relies on circadian rhythms to know when it's time to sleep and when to feel awake. Circadian rhythm is a 24-hour biological process that mimics the rise and fall of the sun. A specific part of the brain uses external cues such as light to determine if it is time for sleep. The body normally reacts to the darkness or the night time by releasing a sleep signalling hormone called melatonin.

Our brains are very sensitive to light, and the blue light emitted from digital devices including TV and iPhones delays melatonin production. Lack of melatonin can make it difficult to fall asleep, which can lead to insomnia and fatigue over time. Blue light stimulates parts of the brain that make us feel alert elevating our body temperature and heart rate. This is not what you want immediately before bed.

Studies also suggest that blue light can decrease the amount of time the body spends in slow-wave sleep and rapid eye movement (REM) sleep. These two sleep stages are important for consolidating memories and regulating mood. Lack of good quality sleep can also affect your recovery from your workouts

For a better night sleep avoid all blue light from all devices at least 1 hour before bed

Allow adequate wind time- soft music, diaphragmatic breathing, warm shower, dim the lights. Take a melatonin supplement if needed.

How to stay committed to your goals

How to stay committed to your goals

Staying committed to your goals is especially relevant when you the end of the year comes around and we make some resolutions

1. Be Responsible for yourself

Staying responsible for themselves can be a significant issue for most people.  You will go nowhere fast if you can’t discipline yourself and be responsible.

If you want to be committed to something you can’t make excuses. "I'm ready to do this yet". "I'm too busy this week". "It's too cold today" . "I will start next week". whatever the excuse you need to be honest with yourself. Excuses don't get the job done.

Being responsible for yourself involves more than just creating that mindset at the beginning and expecting it to carry you through. It requires discipline over the long term required to stay committed to your resolutions or goals

Self Discipline

While advances in technology are very helpful for daily living. Self-discipline is a trait that we see less and less of nowadays, with technology making everything more accessible.  If you don’t feel like cooking dinner, someone will bring your favorite take away meal from a push of a button on your phone.If you don’t feel like doing something, you can get it done more easily just by paying someone else. Technology is making people lazy and life too easy. People tend to give up when they’re forced to deal with more stress than they’re used to.

If you’re lazy, your self-discipline goes down. If you practice self-discipline, you end up being less lazy. Self-discipline is a mindset and a skill, the more you practice it, the easier it will be and chances of you achieving your goals goes way up!.

You need to start somewhere. Simple.

Four steps to develop your self-discipline (and hopefully not giving up on your new year's resolution next year!)

1. Start small.  Isolate the most important thing for you to do, then work outwards from there. You want to lose weight? To start, take the stairs instead of the elevator at work every day, or walk the last leg of your commute instead of driving or taking a taxi. Once that becomes habitual, start working on your nutrition for example less refined carbohydrates or sugar and so on

2. Trust yourself. Believe in yourself – both that you can do it and that you can trust yourself to do it – This will come naturally over time and you won’t be as likely to sit down on the couch instead of going for a walk. Starting small will help with this. As you begin to see more success, your confidence and trust in yourself will grow.

3. Be optimistic.  – if you believe that you can’t or won’t meet your goals – your likelihood of doing so goes drastically down. What you believe and see is what you get. You should always do your best to believe in your goals, as well as others’. In addition to inspiring yourself, your optimism can help others achieve their goals, too!

4. Evaluate yourself. Take some time to reflect and journal on your most destructive habits, thoughts and attitudes, then work towards changing them. You may not realize how much you sabotage your own progress unconsciously through bad thoughts and habits.

Better cardio respiratory fitness leads to a longer life

High cardio respiratory fitness( CRF)  is accompanied by a reduced risk of death, independent of age, sex, ethnicity and comorbidities.  Cardio respiratory fitness is considered as one of the most important mortality predictors.

There has been accumulating evidence from large-scale studies suggesting that mortality from all causes decreases with increasing CRF levels, apparently without upper limit of CRF
The risk associated with poor cardio respiratory fitness was comparable to or even exceeded that of traditional clinical risk factors, such as cardiovascular disease, diabetes and smoking.

Another study's findings emphasize the long-term benefits of exercise and fitness, even to extreme levels, regardless of age or coexistent cardiovascular disease.

The benefits of CRF have been well documented and can reduce the development of chronic diseases such as hypertension, dia-betes, stroke, and cancer. Additionally, CRF can promote healthy cognitive function and relieve symptoms of depression. Improving your fitness can also help you live a longer life.

It is therefore important that we make an effort to improve our fitness to improve our health no matter what age we maybe and I don't mean going running a marathon( train for it if you want though)

To improve your fitness try these two programs:

5 x 30 minute moderate paced walks or cycling per week

OR if you want to take it up a level:

 4 x 3 minute intervals at 8-9/10 effort with 3 minutes of passive recovery(3/10 effort)between intervals.

I would be more than happy to help you with comprehensive program to take your fitness to a new level

Contact me at hello@jackandhill.com.au or 0411553804

MassZymes

Product of the Month

MassZymes (for improved Digestive enzyme production and better digestion)

MassZymes is a full-spectrum enzyme formula with more protease than other commercial products AND with 5 different kinds of protease. Plus, it contains all the other key enzymes you need for optimal digestion.

Why do you need Digestive enzymes?

Digestive enzymes speed up the process of digestion and are absolutely critical to the entire process.

Digestive enzymes, digestive juices  and probiotics are needed to break down the nutrients from foods into their simplest form.

You make enzymes within our body so why do we have to take more?

With age, stress, excessive exercise, ill health, genetic conditions and more comes a decrease in many functions within the body and unfortunately the production and secretion of digestive enzymes is one of these.

Over the age of 30 and being under stress there can be a significant drop in digestive enzymes.

What are the consequences of poor digestive enzyme production?

There is a reduction in the absorption of many nutrients.

There can be an increase in inflammation.  Foods are digested into their smallest units before making their way to the bloodstream. With poor digestion, our foods may enter the bloodstream digested incompletely. Our immune system may detect this as a foreign invader and trigger an immune response which increases inflammation throughout the body. Constant exposure to this immune activation can increase the chances of autoimmunity.

Eating foods closer to nature and chewing your food until it is liquefied, would help you have  a greater abundance of enzymes occurring naturally. Fresh fruits, vegetables, raw honey and fermented foods contain naturally occurring enzymes that can supplement those in our body.  Chewing your food thoroughly before you swallow also increases enzyme production.

Some of the benefits of taking digestive enzymes include:

• May assist in Weight loss as chronic, high levels of inflammation can contribute to fat gain and muscle loss due to its effect on multiple pathways that control our metabolism. By improving our digestion via digestive enzyme supplementation, we reduce the burden on our immune system which contributes to excessive inflammation.

• better nutrient absorption due to supporting digestion

• can reduce bloating, indigestion, heartburn, gas, constipation and diarrhoea from meals

• lowering inflammation

• assists our body in digesting nutrients that are hard to break down

• may especially benefit those with autoimmune conditions..

BIOptimizers Masszymes may assist in production of digestive enzymes, improve digestion and absorption.

High Intensity Interval Training (HIIT)

High intensity interval training HIIT is defined as short bouts of high intensity exercise at perceived exertion of about 8/10 effort with complete or light recovery between bouts of high intensity exercise. The scientific literature subcategories high intensity interval training into low volume and high volume intensity interval training

Low volume HIIT is defined as less than 15 minutes of high intensity exercise

High volume HIIT is greater than 15 minutes of high intensity exercise

Both low and high volume HIIT do not include rest periods

Low volume HIIT is continually being investigated by researchers in healthy and clinical populations because of its time efficient nature and reported health benefits.

Recent research and trials has revealed low volume HIIT can bring about similar or even greater improvements in aerobic fitness and cardiometabolic health such as glucose control, blood pressure and cardiac function compared with moderate intensity continuous training or high volume HIIT

A study of adults with type 2 diabetes undertook an 11 week running program, 3 times per week- a low volume HIT consisting of:10 x 1 min with 1 minute recovery at 9.5/10 effort which was a total workout time 25 minutes compared with moderate intensity continuous training of 45 minutes cycling 3 times per week at 5/10 effort. The results of the study showed low volume HIT showed greater improvements in fitness than the moderate intensity interval training group. Only low volume HIT led to reduced blood glucose, insulin resistance and reduction in visceral fat.

Bottom line is that:

Shorter more intense workouts (Low volume HIT)  are very time effective and lead to equal or greater increases in fitness and improvements in cardiometabolic risk factors (blood glucose, insulin resistance and blood pressure) compared with high volume moderate intensity continuous training

High volume moderate intensity continuous training seems to be a more effective way of reducing body weight and waist circumference however there is evidence low volume HIT can also reduce body fat!

Perfect Aminos

Perfect Aminos is one of the best products I have ever used.

It's a game changer

Perfect Aminos

PerfectAmino is the famed 8 essential amino acids the body needs to support and maintain its muscular, skeletal, enzymatic, and hormonal systems. The essential amino acids in PerfectAmino are in the exact proportions needed for maximum utilisation by the body. Pure Essential Amino Acids in a form that is both 99% Utilised (3-6x the protein of other sources with almost no calories) and fully absorbed within 20-30 minutes!

Helps build muscle

improved immunity

Better skin and nails

Better recovery

Increase collagen levels- you will look younger

increased energy

improved sleep

Get you Perfect Aminos from Jack & Hill Studio for just $52.95

Grants Liquid Chlorophyll

Grants Liquid Chlorophyll!

This bottle of green goodness is made from alfalfa concentrate, is naturally alkaline and contains vitamins, minerals and every essential amino acid. Chlorophyll helps cleanse and detoxify the body tissues of impurities and toxins, improves energy and wellbeing. Energize your day by simply adding a teaspoon  into your morning smoothie or water!

To get the fill benefits add 1 tablespoon of Liquid Chlorophyll to 200-300 mls of water twice a day.

Get your bottle of Liquid Chlorophyll at Jack & Hill Studio for just $14.95

The benefits of Breathing Meditation

What is breathing meditation?

Mindful breathing is a very basic yet powerful mindfulness meditation practice. Just simply  focus your attention on your breathing—to its natural rhythm and flow and the way it feels on each inhale and exhale. A natural breathing pattern starts when you breathe in, your diaphragm contracts downwards towards your belly. That allows your lungs to expand and take in oxygen since there’s more room in the chest cavity. The intercostal muscles, which run in between your ribs, help the chest cavity expand.

To breathe out, the diaphragm relaxes back to its original state, causing the lungs and chest cavity to contract and expel carbon dioxide.

If your breathing is shallow, you’re not getting oxygen all the way down into the bottom part of the lungs, which is where many of the small blood vessels that deliver oxygen to your cells live. People who are shallow breathers tend to lack energy and be lethargic because of the lack of oxygen delivered to the cells.  Breathing deeply correctly can help slow your heart rate, stabilize your blood pressure and increase energy.

Mindfulness is a well-researched psychological practice and can be an effective non pharmacological intervention. For example, the efficacy of mindfulness-based breathing interventions enables the reduction of anxiety and depression.

Research has shown that as little as 4 weeks with 15 min mindfulness breathing practice in each session decreased the mean scores for depression, anxiety, and stress in the intervention group. Interestingly its stability and effectiveness have also been demonstrated in many studies on insomnia.

We live in a stressful world and as part of a well rounded health and fitness program I recommend you practice some mindfulness breathing regularly. 15 minutes is all you need!

Join Jack & Hill Breathwork guided meditation with holistic counselor Helen Manoli on Tuesday 18 April at 7.20pm to get started!

Bookings essential!

4 tips for a healthier Easter

4 tips for a healthier Easter

Easter is a tricky time of year to stay on track with your weight loss goals and fitness routine. Chocolate and hot cross buns are everywhere and as a result, many of us end up overindulging and paying for it.

The Easter Bunny doesn't have to symbolise a dietary disaster if you can follow a few easy tips.

1. It's ok to have a hot cross bun at Easter. Just go easy on them. Stop at one if you can.

Hot cross buns are usually made with white flour and refined sugars, making them less than ideal for weight loss. Use plenty of organic butter on the hot cross bun. Butter is a good fat and it also will absorb the insulin rush you get from eating the bun thus helping with insulin sensitivity Eat a meal high in quality protein and fats (eggs and bacon) before you have your hot cross bun. A high protein and fat meal tend to fill you up and you are more likely to eat less

2.Eat good quality chocolate.

If you going to eat chocolate, eat the very best.

Eating chocolate at Easter is a tradition for many and minimising the impact on your weight and health can be challenging. The key to doing this is to manage your portion sizes – try to eat small amounts, eat them very slowly and be mindful. Four squares of chocolate counts as one Indulgence.

3.Stay active and do a little bit often

Move your body regularly.

Walk after your meals if possible. 20 minutes is great.

Skipping, cycling, dancing, stretching/ yoga, doing some body weight exercises/strength exercises will keep your body moving and rev up your metabolism in the process. Just 10-15 minutes of any of these activities will really help.

4. Get yourself back on track

Setbacks and indulgences like Easter chocolates and hot cross buns will always rear their head along your journey to weight loss and better health – and that's okay.

If you have overindulged it is very important you take it easy on yourself. Punishing, self-loathing achieves nothing. Dust yourself off and get back to the principles of good nutrition. Think positive thoughts and practice forgiveness.

It's how you bounce back from these setbacks that will ultimately determine your level of success.

Happy Easter to you!

Fitness Trends for 2023

So here it is the 2023 ACSM annual forecast, 4,500 health and fitness pros predict what you’ll see in fitness next year

In its 17th year, this annual international survey found that technology continues to impact the fitness industry, so it’s not surprising that the more than 4,500 health and fitness pros surveyed identified wearables as the #1 trend for 2023. Several emerging trends that will influence the industry in the coming year.

1. Wearable Technology. Think fitness trackers, smart watches, heart rate monitors, and GPS tracking devices, including tech that can monitor heart rate, calories, sitting time, sleep and more.

2. Strength Training - Utilising different strength training aids and equipment to build strength and longevity.

3. Body Weight Training - Techniques that focus on body weight as the primary resistance such as lunges, squats, push ups, chin ups etc

4. Fitness Programs - For Older Adults. Programming focused on the aging population and its unique needs.

5. Functional Training - Training to improve balance, coordination, functional strength and endurance to improve activities of daily living.

6. Outdoor Activities - Pursuits and organized events hiking led by health and fitness professionals. Activities can be short events, day-long events, or planned multi day excursions.

7. High-Intensity Interval Training (HIIT). These exercise programs typically involve repeated bouts of high-intensity exercise such as weight training, running, cycling or even walking combined with periods of rest.

8. Exercise for Weight Loss. This trend incorporates weight loss programs like nutrition and cooking classes with an exercise routine.

9. Employing Certified Fitness Professionals. Hiring certified health and fitness professionals who have completed educational programs and fully accredited health/fitness certifications.

10. Personal Training. Personal training includes goal setting, fitness assessment and exercise programming with a trainer in one-on-one settings.

Have you overindulged over Christmas and New Year?

Have you overindulged over Christmas and New Year?

Are you tired and sluggish? Are you struggling with your digestive health?  Are you extra sensitive to perfumes, smells and bright lights? Do you have skin problems? Are you finding it hard to lose body fat?

If the answer is YES to any of these questions, this could be a sign that your liver is overloaded and you need to detoxify.

The liver is a detoxifying organ and has over 500 functions in the body. Consequently, your liver is constantly ridding your body of waste, metabolizing hormones and assisting in digestion

The liver is impacted by everything you come in contact with. It works extremely hard to detoxify chemicals and carcinogens naturally.

Toxins can be found in the food we eat, our environment, household cleaning products, carpet and furniture. Our bodies are in a constant state of toxic overload which means you really need to detoxify every day.

Detoxification of the liver is about resting, cleaning, and nourishing the body from the inside out. By eliminating toxins and nourishing your body, detoxification can help protect you from disease, kickstart digestion, improve energy levels, shed unwanted kilos and renew your ability to maintain optimal health.

There are numerous ways to gently and safely detoxify our bodies: 

1.    Eating more herbs such as dandelion root.

2.    Drinking adequate amounts of filtered water daily.

3.    Consuming more supplements such as magnesium, milk thistle and turmeric

4.    Eating clean organic whole foods are all things we can incorporate into our daily lives.

To make the detoxification process easier avoid tea, coffee, alcohol, sugar of all kinds, gluten and processed foods

 The liver is your main detoxifying centre, it is important to eat foods that optimize the health of the liver and supply you with many of the vitamins and minerals.

Citrus Fruits

Lemons, limes and grapefruits are all natural sources of Vitamin C and contain many potent antioxidants. Citrus fruits have the ability to boost the production of liver detoxification enzymes.

Broccoli

Broccoli is a food that contains sulfur compounds that help to support the detoxification process and the health of the liver.  This fibrous vegetable can help flush out toxins from your gut and they contain compounds that help support the liver in metabolizing hormones.

Green Leafy Vegetables

These leafy greens such as spinach, rocket, cabbage, lettuce contain numerous cleansing compounds that neutralize heavy metals, which can slow down the liver’s ability to detoxify. Plus, they help to stimulate bile flow.

Christmas according to Simon

Christmas according to Simon......

Tighten your belt 2 days before Christmas

THEN celebrate for a couple of days- that's just a couple of days.

THEN tighten your belt again.

Christmas and New year should not be turned into a two week celebration.

Not good for the waistline or your health.

Christmas/ New Year eating tips:

Chew your food slowly until it's liquefied.. yes into liquid. You will get fuller soon and you will absorb more nutrients. That's good for your waistline.

Be mindful when eating- give your food your full attention and taste your food.

Take your time eating. Put your knife and fork down between mouthfuls of food

Drink 2 large glasses of water 15 minutes before a meal         .

Take digestive enzymes during or after a meal. Everybody over 35 should be a digestive enzyme(s). Digestive enzymes help you break down your food and absorb it a little better.

https://bioptimizers.com/shop/products/masszymes

Try and move after a meal even if it's just standing for a period of time will help your digestion

Exercise your brain

Exercise for your Brain!

The brain is the control center of the body, so we need it to stay healthy. It's an organ that is quite complicated and science still doesn’t fully understand everything about it. The brain has a say in everything our body does, so it’s important to do what we can to keep it healthy.

Our brains are an organ made up of tissues and cells like every other organ in our bodies. With any organ, aging takes its toll and leads to a decline in performance. As we age, not being as quick to learn new things and struggling with memory are just two things that can be associated with decline in our brains

As we age, the part of the brain involved in learning and memory, the hippocampus,shrinks in size. The hippocampus is a structure in the temporal lobe. Damage to the temporal lobe can lead to difficulties with understanding what is being said, struggling to retain information, difficulties in paying attention and sometimes emotionally inappropriate behavior.

The good news is that physical exercise is good for our brains and regular physical activity helps boost cognitive health!

Studies in the Preventive medicine journal 2020 have shown that there are links between physical inactivity and cognitive decline which can include things like developing Alzheimer’s disease or dementia.

There is also evidence that physical exercise can help with the chemical side of our brains too. Physical exercise aids in the brain’s production of growth factors, which help with the health of brain cells and also lead to the formation of new blood vessels. Exercise benefits us in terms of our cognitive health by reducing anxiety and stress, improving our emotional well-being and improving our sleep.

The best way to boost your cognitive health is to stay active. Studies have shown that people who get up early and stay active throughout the day are mentally healthier as they get older.

A simple way to boost cognitive health is aerobic exercise(s) such as walking, cycling, swimming and jogging. Such exercises are beneficial because they help lower blood pressure and improve your lung function. Even moderate aerobic exercise is enough to increase your heart rate which means more blood gets to your brain. Aim for 30 minutes of aerobic exercise 3-4 times per week

Something to consider when choosing a physical activity for your brain is picking one that involves coordination, balance and agility. An example might be jumping or skipping rope which helps with fitness and coordination.

Weight training or body weight exercises improve strength, balance and agility and are also very important to boost cognitive health. You can get significant benefits with 15-20 minutes 3 times per week

Being consistent is the key. Something is better than nothing!

Food for your Brain

Food for your Brain

Our brain health is incredibly important. Eating the right foods for brain health can help our mood, concentration, memory and even prevent some diseases.

4 best Brain Foods

Fatty Fish

Fatty Fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids

About 60% of your brain is made of fat half of which is made of omega 3 fatty acids

Your brain uses omega-3s to build brain and nerve cells. These fats are essential for learning and memory

Blueberries

Blueberries provide numerous health benefits including some that are specifically for your brain.

Blueberries and other deeply coloured berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.

Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases.

Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.

Broccoli

Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.

Studies in older adults have linked a higher vitamin K intake to better memory

Nuts

Research has shown that eating nuts can improve markers of heart health, and having a healthy heart is linked to having a healthy brain.

A 2014 review showed that nuts can improve cognition and even help prevent neurodegenerative diseases.

 A large study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn't eat nuts.

Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits.

Supplementing with Ethical Nutrients High Strength Omega 3 Fish oil (120 caps) could help you improve your brain health and function

High Strength Omega-3 is a supplement for cardiovascular health and cognitive function, it works to:

• Provide high-strength anti-inflammatory relief
• Support a healthy heart and cardiovascular system
• Assist healthy cognitive function and eye health
• Support optimal nervous system function
• Maintain balance of healthy blood lipids

Endura Hydration Formula

Endura Hydration Formula

With weather warming up it is even more important to stay hydrated. Endura has a blend of carbohydrates, electrolytes and magnesium which is as pure as the driven snow to keep you hydrated without losing important electrolytes.

Electrolytes help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells.

Endura Hydration Formula is for anyone taking long hikes, bike rides, any sports where you are losing a lot of fluids- cricket, football, tennis, basketball.

I recommend you take one measuring scoop and add it to water each day to maintain electrolyte balance.

Don't miss out on this awesome product Endura Hydration Formula just $44.50 at Jack & Hill Fitness Studio.

Trends in Fitness in 2022

The American College of Sports Medicine successfully surveyed 478 Fitness Australia registered exercise professionals and business members, to gain their insights into what’s popular in Australia in 2022.

Small Group Personal Training

An economical way to add an extra workout(s) to your existing training program. You benefit from smaller numbers than you’d find in a typical group fitness or bootcamp training session which means you can still get plenty of personal attention and care. There is the added benefit of working out with friends, or meeting new ones! How good is that!

Wearable Technology

Wearable technologies such as smartwatches, rings and fitness bands  are getting more sophisticated. Watches and rings can provide us not only data about our workout, our sleep, movement, heart rate, readiness to train and oxygen saturation levels.  The Oura ring is something I wear to track this important information. www.oura.com

Research by Deloitte Australia shows that the biggest growth area for wearable technology is within our population of older Australians. It is hypothesised that due to the pandemic it prompted older generations to try technologies that might once have seemed out of reach.

Bodyweight Training

The advantages of bodyweight training are great and a lot of people don't realise it is a form of weight or resistance training – if you’ve got a body, you’ve got a gym! As long as you can find yourself a reasonable amount of clear space to lay down you do bodyweight exercises. Examples of bodyweight exercises: push ups, squats, lunges and the plank

The body weight training trend was brought about through the lockdowns of the pandemic where equipment was scarce. Bodyweight training is accessible to almost anyone who wants to improve their health and fitness, including older people or those with disabilities. I can put together an awesome online program for you to follow, based on your individual needs or goals. 

Mega Magnesium Night Formula

Calm the mind & relax the body in preparation for sleep

Trouble relaxing after a busy day?

When your mind is racing and your body is tense it can be hard to unwind at the end of the day.

Ethical Nutrients Mega Magnesium Night has been meticulously crafted to calm the mind and relax your muscles to prepare you for a good night's sleep.

Formulated with high strength, easily absorbed magnesium with passionflower. This unique formula supports healthy sleeping patterns, so you can wake up refreshed and ready to tackle your day head-on.

Available in a great tasting mango passion powder that you can drink hot or cold before bed.

Make Mega Magnesium Night part of your nightly wind-down routine.

Get you Mega Magnesium Night at Jack & Hill $44.50