Endura Hydration Performance Fuel

It is crucial to find a high-quality sports supplement. Endura Sports Nutrition is made and distributed by Health World Limited - Australia’s leading Natural Health Science Company 

Endura is dedicated to producing only high quality, scientifically researched products that contain magnesium, potassium, sodium, electrolytes and formulated products, specially designed to help you train harder, race faster and recover quicker. Magnesium, potassium, calcium, sodium is in the right balance to replace electrolytes lost through sweat. 

Endura Hydration Performance Fuel can be used on hikes, bike rides, during running on hot days. 

Endura Rehydration Performance Fuel also features Meta Mag® magnesium diglycinate. This form of magnesium helps support energy production and reduce muscle cramps, whilst minimising the risk of digestive upsets, due to its high absorption. 

Performance Fuel comes in two convenient sizes (800 g and 2 kg tubs), and four delicious flavours (Lemon Lime, Raspberry, Orange and Pineapple).

This is without doubt the best sports drink on the market.

Get your Endura Hydration Performance fuel at Jack & Hill Studio from $47.99

Are you at risk of Cardiovascular disease?

Cardiovascular disease (CVD) is one of the leading causes of death worldwide. The good news is that it is preventable by improving your lifestyle — like eating whole unprocessed foods and avoiding ultra processed foods, getting better sleep, reducing alcohol, exercising regularly, and quitting smoking — you can significantly improve your heart health.
What is cardiovascular health?
Your cardiovascular health refers to the overall well-being of your heart and blood vessels, including heart function, blood pressure, cholesterol levels, blood sugar regulation, and vascular integrity.

Maintaining a healthy cardiovascular system is crucial for long-term health. Good cardiovascular health can help reduce the risk of diseases such as coronary heart disease and stroke, slow cognitive decline, and increase life expectancy.

Common indicators of cardiovascular health include office or lab-based tests such as blood pressure and cholesterol levels, as well as metrics, such as resting heart rate and heart rate variability. 

Lifestyle habits are well within your control.

Risk factors for cardiovascular disease: 

·       Family history of heart disease

·       smoking

·       Alcohol consumption 

·       Poor diet

·       High blood pressure

·       High cholesterol

·       Diabetes

·       Obesity

·       Sedentary lifestyle 

·       High stress 

·       Poor dental health 

4 things you can control right now to improve your cardiovascular health

1.Eat a diet of whole unprocessed foods

Your diet should be rich in fruits, vegetables, legumes, nuts, fish, organic meats, and healthy fats, and is optimal for reducing cardiovascular disease (CVD) risk. A 2007 study found that people following this diet had a 50 to 70% lower risk of recurrent heart disease.

Additionally, avoid foods that are high in table salt, and sugar, such as soft drinks, french fries, burgers, donuts, and fruit juice.  These types of foods can potentially increase arterial stiffness and CVD risk.

2. Limit alcohol 

It would be advisable to avoid regular drinking for cardiovascular health. Alcohol use is linked to hypertension, coronary heart disease, stroke, and cardiomyopathy. 

Binge drinking, typically defined as consuming five or more drinks in two hours for men or four or more drinks for women, is particularly harmful. Research has shown it increases the risk for high blood pressure, higher body mass index, elevated triglyceride levels, and inflammatory markers.

3. Exercise regularly

Regular physical activity enhances cardiovascular health by improving blood circulation, strengthening the heart muscle, and reducing arterial stiffness. Exercise also improves the performance of the inner lining of the blood vessels, which contributes to arterial flexibility and a lower CVD risk. Aim to do some moderate intensity aerobic exercise( example: walking, jogging, cycling, swimming) 2-3 times per week for 30 minutes. Strength training 2-3 times per week also has been found to improve cardiovascular health.

 4. Manage stress 

Chronic stress takes a toll on your heart, increasing your CVD risk. Manage stress with habits like meditation, breathing exercises, exercise, sleeping well, spending time in nature, grounding and social connections. 

Strategies to Build Healthy Habits in 2025

I'm a true believer that daily habits shape your health outcomes, including how you age. Positive habits, such as regular exercise, positive thoughts, good whole food nutrition and mindfulness practices, contribute to reducing oxidative stress and inflammation, which are primary drivers of aging.  Small actions like choosing water over soft drink or taking a walk for 20 minutes after meals can compound into major health benefits over time.

Proven Strategies to Build Habits in 2025

How do you turn good intentions into lasting habits? The secret lies in starting small and building momentum. From micro-habits to habit stacking, there are science-backed techniques to help you create behaviours that stick. Let’s break down practical ways to incorporate these strategies into your life.

1. Start Small and Build Momentum

Small, achievable goals create the foundation for success. Studies show that starting with micro-habits—such as meditating for just one minute or doing five squats—triggers the brain’s reward system, reinforcing the behaviour. Once these small wins are established, you can gradually increase the challenge.

When you achieve your goal,  no matter how small, dopamine, the “feel-good” neurotransmitter rises.  This neurochemical reaction strengthens the habit loop: cue, behaviour, and reward

2. Habit Stacking: Pairing New Habits with Existing Ones

Habit stacking involves linking a new behaviour to an existing habit. For example:

• After brushing your teeth in the morning, spend two minutes stretching.

• Pair your daily coffee ritual with a short gratitude journal entry.

Research suggests that this method uses the power of established routines to “anchor” new behaviours, making them easier to remember and repeat 

3. Track your progress

Tracking your habits can significantly boost adherence. Visual cues, such as habit-tracking apps or physical charts, provide a tangible record of progress, reinforcing motivation.

4. Be Consistent 

Consistency, not perfection, is the cornerstone of habit formation. Missing one day doesn’t derail your progress, but missing multiple days creates a “habit gap.” To maintain consistency:

• Focus on frequency rather than intensity.

• Set reminders to reduce the chance of forgetting.

Some worldly Christmas advice from Simon to stay on track

Some worldly Christmas advice from Simon to stay on track towards your health and fitness goals over the festive season

Yes, I get it …. It is a time to celebrate. Just keep the following in mind:

Tighten your belt 2-3 days before Christmas Day then CELEBRATE for a couple of days.

On the 27 DEC tighten your belt again. Please don’t turn it into 2-week celebration

Here are 4 strategies to stay on track over the Festive season

1.Drink two large glasses of water before you go to your party or venture out. We are often just thirsty rather than hungry. Hunger and thirst can often be confused.

Most people deviate from their nutrition in moments of weakness when they are hungry. 

Filling up on a bit of water will reduce your hunger enabling you to make better choices before it is too late.

2. Eat something before you drink alcohol.

Drinking alcohol on an empty stomach can cause you to go hypoglycaemic often producing significant hunger pangs and even behaviour changes making you aggressively pursue food- not ideal.

3. Pick your protein. Preferably lean protein.

Base your food choices around protein sources and whole foods (vegetables preferably green variety) because it helps with satiety. Load your plate with more vegetables and some added protein: roast turkey, pork, ham, lamb or whatever protein is offered on the day.

It is extremely hard to binge on protein compared with high starch carbohydrates (biscuits, crackers, bread, pasta) salty and savoury foods.

Have you ever heard of someone binging on a steak or lamb cutlets? It’s really hard to binge on vegetables too!

4. Chew your food until it's liquefied. Slow Down.

Put your knife and fork down.

Be mindful, slow down, really taste and savour your food. Let the mouthful of food go down and let that food register in your stomach then carry on a conversation with your loved one or relative.

Don’t pick up the knife and fork again until food is go down

I bet you will fuller sooner if you SLOW down and really taste your food.

Getting fuller soon is awesome for your waistline too. Try it. It works!

4 Myths about Alcohol

Since consuming alcohol is such an accepted (and sometimes even encouraged!) habit, it’s no surprise that there are prevalent myths and misconceptions about the health of this substance. 

Here are some common alcohol myths and share some science-backed truths to consider—before you decide to order that next cocktail or beer

Myth #1 Red wines have heart health benefits.

The reasoning behind this idea is that red wine contains an antioxidant compound known as flavonoids. Flavonoids are cardioprotective, but you’d have to drink  copious of wine to get any benefit. Which in turn you’ve counteracted any health-related benefit by exposing yourself to the damaging effects of alcohol.

If you want to enjoy the heart-boosting benefits of flavonoids, opt for fruits and vegetables—such as onions, kale, grapes, tea, peaches, tomatoes, and broccoli

Myth #2: Alcohol helps you sleep. 

It’s easy to think that alcohol can help you fall asleep faster. That’s because alcohol is a nervous system depressant, so it may be easier to fall asleep. But during the night, as you metabolize the alcohol and its effects wear off, it definitively disrupts your sleep quality.

While alcohol is indeed classified as a depressant, it can also have stimulating effects depending on the concentration in your blood. Alcohol affects both excitatory and inhibitory neurotransmitters, so when it starts to leave your system during the night, it can increase brain activity (acting as a stimulant), causing you to wake up.

Myth #3 Alcohol relieves stress and anxiety

Having a drink after a rough day is a common habit. Although people turn to alcohol to reduce anxiety, distract their minds, and boost their moods, self medicate. It's important to remember that alcohol is ultimately a depressant. 

Just as alcohol may lull you into sleep only to disrupt it in the long run, the initial effects can trick your brain into thinking it’s relaxing—but only at first.  

Alcohol actually increases stress. 

With your first drink, alcohol floods your brain with dopamine, giving you a temporary stress-relieving boost. Unfortunately that pleasure quickly can quickly evolve into feelings of nervousness and anxiety. This can also lead to a higher heart rate and lower heart rate variability (both symptoms of stress on your body) during the withdrawal period. This is known as an “anxiety rebound,” and it may lead you to consume more alcohol to alleviate your stress, unaware that drinking actually intensifies it. It is a very vicious cycle!

Myth #4 Alcohol will not affect my weight loss or physical performance

If you’re working toward a fat loss, performance or body composition goal, alcohol can seriously offset your progress. Alcohol impairs your physical performance by impairing muscle recovery, slowing down reaction times, and disrupting coordination. It also dehydrates the body, reduces endurance, and interferes with energy metabolism, all of which can negatively impact physical performance and health and well being

The research is clear. Alcohol does significantly affect your health. In general, for brain health, I recommend people drink a maximum of one serving of alcohol once or twice a month.  That means one serving equals 350 mls of beer or 150mls of wine. Yes, I know that is not a lot.

Regardless of the guidelines, drinking can be problematic if it results in negative feelings, choices, or outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6876499/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272101/

https://pubmed.ncbi.nlm.nih.gov/16822341/

How to eat out and still stay on track towards your health and fitness goals

How to eat out and still stay on track towards your health and fitness goals

When you are at a restaurant try these 5 strategies to stay on track

1.Drink two large glasses of water before you order or venture out. We are often just thirsty rather than hungry. Hunger and thirst can often be confused.

Most people deviate from their nutrition in moments of weakness when they are hungry. Filling up on a bit of water will reduce your hunger enabling you to make better choices before it is too late.

2. Pick your protein. Preferably around 200 grams of lean protein. Base your food choices around protein sources and whole foods(vegetables) because it helps with satiety. It is extremely hard to binge on protein compared with high starch carbohydrates, salty and savoury foods. Have you ever heard of someone binging on a steak or lamb cutlets? It’s really hard to binge on vegetables too!

3. Order a side of greens which is a great source of fibre, vitamins and minerals which allows for better assimilation and digestion. Greens are high in nutrients, low in calories making you feel fuller for longer and assisting you with your fat loss goals

4. Ask for the bread basket to be removed and other accompanying sauces. Out of sight out of mind. Reduce temptations where you can. Mindlessly eating bread can push your calories up and it provides very little nutrition benefits if at all

5. Don’t ask for the dessert menu or even look at it.

Make your own dessert at home with fresh organic yogurt and fresh berries. Add stevia if it’s not sweet enough.

3 Strategies before you go out to a restaurant

1.     Make your intentions clear to the people you are dining out with before you reach the restaurant. Let your friends know not to offer you alcohol, bread, dessert as this will be significantly beneficial when it comes to helping you maintain your willpower. If you tell the people you are going to do something and this in turn puts the pressure back on you by not wanting to “look bad” by going back on your words.

2.     Pick the restaurant and look at the menu ahead of time. Look for the healthier restaurant options and ideally decide what you are eating before you arrive.

Stick to the following establishments: Japanese, Steak, Seafood, Greek, Vegetarian, pub meal (without the chips)

3.     Restaurants you may want to give a wide berth to are: Pizza, Pasta, Indian, Thai, all you can eat buffets.

Super nutrient Chlorella

Super nutrient Chlorella

Chlorella is a single-celled, freshwater alga, native to Taiwan and Japan. It is naturally rich in proteins, vitamins, minerals, and dietary fiber. Chlorella products contain vitamins D2 and B12, which are absent from plant-derived food sources, and larger amounts of folate and iron than other plant-derived foods.

Chlorella is super nutrient: interestingly amino acid profiles indicate that all essential amino acids for humans (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, and histidine) are present in substantial concentrations in chlorella.

Chlorella is ideal nutrient for vegetarians, and has the most easily absorbed and utilized form of B12, B6, minerals, chlorophyll, beta carotene.

Here are 5 key benefits of taking chlorella

Helps Get Rid of Toxins especially heavy metals

Keeps Your Immune System Strong

Boosts Your Brain Power

Eases Digestion Issues

Promotes a Healthy Liver

Get your chlorella at Jack & Hill Studio for just $29.95

What do you do when you lose motivation?

What do you do when you lose motivation?

Let me stress it is very normal to lose motivation once in a while. We all can't be motivated 100% of the time. 

Set Clear Goals

Research has documented the importance of goal setting. Studies have shown, for example,  when individuals make daily exercise commitments, they’re more likely to increase their fitness levels.  Clear and specific goals such as walking 12,000 steps a day or completing your strength program 3 times per week are much better and more likely to stick. So any objectives you set for yourself or agree to should be specific and very very clear.

Goals should trigger intrinsic whenever possible, rather than extrinsic, motivation. An activity is intrinsically motivated when it’s seen as its own end; it’s extrinsically motivated when it’s seen as serving a separate, ulterior purpose—earning you a reward or allowing you to avoid punishment.  Intrinsic motives predict achievement and success better than extrinsic ones do.

Positive Self Talk

Engage in a positive self-talk. If you think you dread exercising, have a little chat with yourself, but do so as if you're speaking to someone else.

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight, are fitter and stronger. 

The way you talk to yourself matters. Be gentle and compassionate. It does not do you any good whatsoever if you criticize yourself about missing a workout or telling yourself you are no good, overweight and unfit.. Would you tell someone in the street that they were no good and unfit. The answer is likely NO so why would you say it to yourself?

"It's okay- things sometimes get in the way". I will commit to exercising tomorrow instead” If you eat junk food go easy on yourself " I can enjoy unhealthy food now and then because I am looking toward the long term.

Discover your WHY 

Think back as to why did you start your health and fitness journey in the first place? If you have not already,clearly define all the reasons WHY you want to achieve your goals and write them down. This will help you stay committed and motivated to reach your health and fitness goals.

Visualise

Practice having a good mental image of what you are wanting to achieve? Programming the subconscious mind is very powerful. What you see is what you get!

Let me stress it is very normal to lose motivation once in a while. We all can't be motivated 100% of the time. 

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!