Secret Office Workouts for Longevity

February 11, 2013 halfthew

Blog Swissball copy

Did you know that your job may be hazardous to your health? That’s right, if you spend 10 or more hours a day sitting on your backside then you’re actually 48% more likely to die than those spending less than 4 hours on their arse.

It’s no secret that office spaces have been set up for time efficiency, and that means minimising any unnecessary movement. It also means you’re much more likely to gain weight, increase the strain on your back, wrists, eyes and neck, and lose muscle tone. And then there’s the stress factor which can lead to depression, cardiovascular disease, a lack of energy and a myriad of other health issues.

The big drawback to office workouts is peer pressure – doing them obviously can make you look like a geek and become a target for office politics if colleagues think you’re exercising rather than doing your work. Little do many realise that squeezing in a little exercise actually improves your concentration and makes you more productive – so you can get more done in less time.

So to avoid the office politics here are some exercises you can do in relative secret. Pick a few that are the most discrete for you in each category. They will help you not only perform better at work, but live longer too.

Stretches

Are imperative, particularly for your wrist and arms if you’re using a computer. Do them at your desk or before meetings commence.

Neck Stretch: Slowly tilt head toward shoulder. Hold for ten seconds. Alternate sides.

Shoulder Stretch: Roll both shoulders forward in a circular motion. Roll both shoulders backward in a circular motion. Repeat ten times.

Wrist Stretch: Stretch arm out with palm down. With other hand, pull fingers down. Hold for three seconds. Then pull up on fingers. Hold for three seconds. Repeat, alternating three times.

Hand Stretch: Make a fist and squeeze. Hold and release then stretch your fingers. Repeat ten times

Ankle and Calf Stretch: Hold one foot off the floor with your leg straight. Flex your ankle pointing your toes up. Extend you ankle pointing your toes down. Do ten times and repeat with other leg. Next, draw a circle with your toes, moving one foot clockwise and then counter-clockwise. Change feet.

Lower Body Exercises

Do these whilst standing or sitting at your desk or in an office meeting, or standing at the photocopier or printer or whilst waiting for the lift (if you can’t take the stairs).

Seated Leg Lifts: Sit tall and start with feet flat on floor. Hold your abdominal muscles tight. Extend one leg until it is level with your hip. Hold for ten seconds. Slowly lower leg. Repeat 15 times. Change legs.

Seated Leg Cross: With legs straight, cross one on top of the other. Raise them off the floor. Press top leg down and resist with bottom leg. Do until muscles are tired. Repeat with opposite legs top and bottom.

Seated Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Seated Leg Extension: Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Seated Inner Thigh Pulses: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Standing Leg Lifts: Lift one leg to the back or side, keeping it straight. Slowly lower it. Change sides.

Standing Leg Swings: Lift one leg to the back or side, bend your right knee. Swing leg forward and back for 30 seconds (make sure you don’t kick anything). Repeat with other leg.

Standing Butt Kicks: Stand with one leg straight. Try to kick your buttocks with the heel of your other leg. Repeat ten times with each leg.

Standing Calf Raises: Stand up tall and raise your heels off the floor (on your toes). Slowly lower them. Repeat ten times.

Standing Leg Circles: Stand with your feet shoulder-width apart. Shift weight to left leg. Lift right leg behind you. Hold on to your desk or chair for balance. Slowly circle your left leg clockwise 25 times and counter-clockwise 25 times. Switch legs.

Upper Body Exercises

Seated Bicep Curls: Sit tall with abs pulled in. Hold water bottle in right hand and curl it up towards your shoulder. Repeat 15 times. Change arms.

Seated Front Arm Raises: Hold a water bottle in your right hand and bend your elbow at 90 degrees. Extend arm overhead (like you’re going to throw the water all over your back). Lower arm and repeat 5 more times. Repeat with other arm.

Seated Palm Push: Put your hands on table, palms down. Press down as strongly as you can for as long as you can, then release. Repeat 5 times.

Shoulder Shrug: Seated or standing raise the top of your shoulders toward ears. Hold for three to five seconds then relax. Repeat 5 times.

Ab Exercises

Pelvic Contractions: Contract your pelvic floor muscles and hold for five seconds. Relax. Repeat five times, three times a day.

Seated Swiss Ball: Sit on the ball and find your balance. Pull your navel in. Pull your shoulders back (no slouching). Place feet hip width apart.

Side Bends: Sit or stand up straight and old a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Repeat 10 times.

Seated Ab Twists: Sitting up straight hold a water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to centre and repeat to the left. Repeat 10 times.

Seated Chair Squat: While sitting, start to stand up but stop once your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds then stand all the way up. Repeat 10 times.

Chair Dips: Make sure your chair is stable (no wheels). Stand in front of it and place your arms next to your hips and grab the chair arms. Lowering the body until the elbows are at 90 degrees then slowly push back up. Repeat 10 times.

8 Final Tips to Follow

Stand rather than sit whenever possible.
When seated use good postural techniques, sit up straight, backside out (so weight rests on your thighs not lower back) and suck your abdominal muscles in.
Get up at any opportunity, and move with speed to get your heart rate going.
Fidgeting like rapidly tapping your feet and talking with your hands can burn up to an extra 350 calories a day.
Whenever possible visit colleagues rather than e-mailing them, they’ll appreciate the face to face contact.
Make sure you drink plenty of water, using the water cooler or filter farthest away from you to fill up so you walk further.
Take 3 or 4 deep breaths in through your nose and out through your mouth every hour to increase oxygen flow, relax and lower your heart rate.
Laugh as often as possible to exercise your stomach muscles, diaphragm and heart, alleviate stress and improve your mood.

Get Your Mind Right

Don’t Ditch Dairy if you Want to Lose Weight

February 11, 2013 halfthew

A 21968

When trying to lose weight one of the first things people often stop eating is dairy. Historically this is because dairy contained high levels of fat. However with so many lower fat options, and thanks to recent research, dairy is now back on the diet agenda.

In fact a study by Michael Zemel, PhD, professor of nutrition and medicine at the University of Tennessee in Knoxville which was published in the April 2004 issue of Obesity Research showed that obese adults who ate a high-dairy diet lost up to double the weight and fat than those who ate a low-dairy diet containing the same number of calories.

Why Dairy?

It’s the unique combination of protein plus calcium in dairy that combine to make it a great weight loss food. Let’s explore why.

Protein

Dairy products all contain a high level of protein, a filling nutrient which slows digestion, so you tend to feel less hungry for the next meal. The best dairy sources for protein are low fat cottage cheese yoghurt.

Calcium

Those eating a higher calcium diet tend to be more successful at losing weight. Four servings of dairy a day should get you to between 1,200 to 1,400 mg per day of calcium, the optimal level. But you can’t get the same effect from a calcium supplement. Zemel says the study also showed that eating three to four servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone with pills or calcium-fortified foods.

Go Natural Over Supplements

Interestingly the study also showed that eating three to four servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone with pills or calcium-fortified foods.

It is thought that the minerals in dairy products, particularly phosphorous and magnesium, enhance calcium’s beneficial effects on fat breakdown within cells. And at the same time the protein in dairy products helps preserve muscle and increase metabolism.

Calorie Deficits with Dairy

Further, with a diet high in dairy it’s also thought that we can induce the effects of a large calorie deficit on the body with only a small calorie reduction. “Calcium is a critical factor in controlling what your body does with calories, and dairy is an even more critical factor,” says Zemel. “Without changing how many calories we take away, we can alter how much weight and fat you lose.”

And this is one of the most exciting weight loss breakthroughs you can harness for yourself.

A Word of Warning

Calories still count, and eating too much protein can still contribute to other health issues. Check the daily target protein amount you should be eating per day for your body size (it’s listed in my book) and make sure the amount of dairy and other proteins combined don’t exceed this amount.

When selecting dairy products for your healthy eating plan make sure you choose lower fat products. Aim for 2% or less for cottage cheese, yoghurt and ricotta, and 10% or less for cheese. Milk is not as effective as other dairy products because for its calories it provides less protein and doesn’t ‘fill you up’ as much nutritionally. And where possible go for no added sugar and pot set ‘natural’ yoghurts over artificially flavoured or sweetened ones.

So enjoy your dairy and your weight loss!

Get Your Body Right, Plan Your Trip

How to Lose Weight Lying in Bed

February 6, 2013 halfthew

Sleep Lose Weight

As written for OzMattress

You’re probably thinking “what the?” And now that I have your attention, let me tell you exactly how you can not only lose weight by simply lying in bed, but how you can maximise it.

If you’re like most people then you’ll be running around wondering how on earth you can squeeze in all of the day’s necessary tasks and find time to fit in a little exercise to help combat the convenience of a Western lifestyle that surrounds and tempts us. By the end of the day you’re simply exhausted, being capable of little more than grabbing something easy (and not necessarily nutritious) to eat and flopping down in front of the TV before eventually dragging yourself off to bed.

Sound familiar? It is for most, and therein lies the problem. It seems these days we are being sucked into a never-ending downward spiral with which comes an accumulation of unwanted centimetres on our body. And it has led Australia to become one of the fattest countries in the world – 3 in 4 of our population is overweight or obese – victims of our own lifestyles.

So what if there was a way to reverse this trend?

What if it were easy to lose weight?

What if we could all start melting away the fat while we sleep?

That’s a lot of what if’s, but let me explain how it is actually possible.

In October 2010 the Annals of Internal Medicine published research that showed that sleep – and sleep alone – is one of the most powerful diet tools ever identified. But you probably didn’t hear about this amazing study because no one is going to make any profit from it!

Think about it. All day our bodies are subjected to all sorts of abuse and stress; some self-imposed and some imposed upon us. It’s the body’s regenerative powers that make it miraculously resilient and able to handle all we do to it. But I’m sure you’ll agree that prolonged periods can take their toll which is why after a few months you need that holiday on a tropical island somewhere.

But what if those regenerative powers can, in the right environment, be amplified to more effortlessly achieve better health?

Ever wondered why you feel so good after a long really deep sleep? Well research has shown that the body actually heals itself best in the deepest levels of restful sleep. But if you can’t achieve these levels, then your body is simply not able to recover as fully and it can’t function optimally.

And if some of you are wondering how more sleep can actually help you lose more weight then I have the proof. I tested it on myself over 20 months during which time I lost half my body weight, over 70kg, to become half the woman I was. When I slept well I lost more weight than I did when I was sleep-deprived. It’s absolutely true.

The right sleep environment is also important but the bottom line is if you don’t have the right mattress, one that provides the right level of comfort and support so you can achieve the right depth of sleep, you’re not going to be able to maximise your daily energy. And maximising your daily energy also means you’ll burn more calories during each day because you’ll actually want to be more active.

OK, so let’s get back on point. How can you lose weight while you sleep? The answer is you’re already doing it every night. But what’s more important is knowing how you can maximise it. That’s where it gets really interesting.

So this bit may get a little technical, but I’ll try and keep it simple. What you need to know is that the body burns the majority of its energy in its normal functioning processes (breathing, circulation, processing food, etc.) It’s called your Basal Metabolic Rate or BMR and it burns energy at a set rate, even while you sleep.

To maximise it you need to raise your BMR so it burns more calories and that means raising your metabolism. Yes, it’s the dreaded ‘M’ word, but don’t despair – it’s not as hard as you think. Sure as we get older our metabolism drops, but it’s not too late to reverse it and make it supercharged. In my book “Half The Woman I Was” I give you 16 techniques to achieve it, but today I’ve only got time to touch on 3 of them that will give you the fastest results.

OK, first, eat lots of spicy food. I’m not talking about fast food here, far from it. In fact make sure you eat lots of fresh fruit and vegetables and include spices like chilli, cayenne, pepper and curry in your cooking. And avoid as much processed food as possible (that includes general staples like white bread, white rice and pretty much anything that comes in a box at the supermarket).

Second, build muscle. Cardiovascular exercise that gets the heart rate going is p great, but it’s the proportion of muscle in your body that helps drives your metabolism. So include a resistance training workout two or 3 times a week to increase your muscle mass. Simple, right?

Third, and I’ve saved the best for last, get lots of quality sleep – at least 8 hours of deep restful sleep which will regulate your body, speed up your metabolism and heal and grow your muscles after training. And remember, more muscle helps you burn more fat even while you sleep.

So if your mattress is over 5 years old, or isn’t meeting the individual needs of your body and providing adequate comfort and support (here’s the plug) then jump on the phone to OzMattress and speak to one of their consultants.

You’ll not only get the best night’s sleep you’ve ever had, you’ll also lose more weight while you sleep!

Recipes

Recipe: Low Fat Mayonnaise Recipe

February 6, 2013 halfthew

mayonnaise

It’s not that I recommend eating a lot of mayonnaise, but sometimes a little creamy yet low fat mayonnaise is just what you need to satisfy your taste buds. There’s simply something decadent about a luscious creamy dressing hitting your tongue, even if it is lower in fat.

So on my quest for a good, tasty low fat mayonnaise recipe I scoured the net for ideas and went testing in the kitchen. And voila – here’s how to enjoy it without breaking the diet. But please note this recipe does rely heavily on potion control too. How can it not with the main ingredient being oil? A serving is less than a 10th of this recipe, it’s a garnish, an enhancer – so don’t eat the whole batch in one sitting!

Now if you’ve never tried a homemade low fat mayonnaise recipe, you might be surprised to read it’s much tastier than most shop-bought brands. Mostly because it’s made fresh and doesn’t need to sit on a shelf! And it’s so easy to make in a a food processor or Thermomox (if you happen to have one!).

Tasty, fresh and diet-approved (in moderation) – who could ask for more?

Ingredients:

1 large egg

1 tablespoon (15ml) apple cider vinegar or lemon juice

1/4 teaspoon Dijon Mustard

1/4 teaspoon Splenda (or Stevia to taste)

1/4 teaspoon salt

1/4 teaspoon pepper

1/2 cup (218ml) olive oil

6 tablespoons (120g) fat-free Greek yoghurt or light sour cream

Method:

1. Ensure your blender, hand blender or Thermomix is off, add the ingredients to the bowl in this exact order to form layers: egg, vinegar or lemon juice, salt, mustard, sweetener and pepper.

2. If using a hand blender, add the oil and let the ingredients sit for one minute so the egg yolk can settle to the bottom. then Slowly pulse the mixture – you will see the mayo begin to form in just a few seconds and the whole process should not take any longer than a minute.

3. If using an automated blender, food processor or Thermomix, then with it running, slowly add the oil in a steady stream through the open tube on the lid (about 60 seconds).

4. Add the yoghurt or sour cream (and any other variations) and mix again briefly.

5. Scrape low fat mayonnaise into a container, cover tightly and store in refrigerator for up to one week.

Makes just over a cup of low fat mayonnaise which should provide 20 serves.

Variations:

Want a delicious twist to your low fat mayonnaise recipe? Try adding these to step 4 above.

Dijonnaise – add 3 tablespoons of Dijon mustard

Garlic Mayo – add 2 teaspoons of crushed or minced garlic and 1 teaspoon of dry mustard

Indian Chutney Mayo – add a cup of mango pieces and 1 teaspoon each of curry powder and lime juice

Mango Mayo – add up to 2 cups of mango pieces

Pesto Mayo – add 3 tablespoons of your favourite pesto (calorie alert!)

Sun-Dried Tomato Mayo – add 1/4 cup finely chopped sun-dried tomatoes

Tahini Mayo – add 2 tablespoons each of lemon juice and tahini

Wasabi Mayo – add 1 teaspoon of powdered wasabi, or wasabi paste

Nutritional Information

1 original low fat mayonnaise recipe contains:

1240 Calories

132.5g fat (of which 30.3g is saturated)

7.8g protein

6.0g carbohydrate (of which 5.8g are sugars)

0g fibre

Serves 20

Plan Your Trip

Lose Weight with a Better Bathroom

January 30, 2013 halfthew

Bathroom Storage2

Readers Digest claims that you save up to 60 hours a year by organising your bathroom to be more effective. Think about it – that’s 10 minutes every day you could be wasting hunting for make-up or toiletries that aren’t in the right place. And that 60 hours you can put towards your weight loss goals.

Here are some tips to help you maximise your bathroom effectiveness:

Time Saving Tips

Make sure there’s a towel rail for everyone’s towels. Installing a heated towel rail is not only a wonderful indulgence that can help inspire you to get ready, it can also dry towels more quickly reducing damp, musty smells.

All medicines should be stored in a medicine cabinet or lockable first aid box to ensure small hands don’t get access. And check for expired medicines, including those ones lurking up the back, and make sure you throw out any that have exceeded their expiry date.

Keep all your cosmetics and hairstyling preparations together in the location that you do your hair and make-up. If it’s in the bedroom then keep them in wardrobe or on your dressing table. And if it’s in the bathroom then keep them there.

Keep frequently used items toward the front of shelving or storage, and less frequently used items behind them.

Got a myriad of old toiletries, fragrances, talcs, lotions, potions and bubble baths? Unopened products only have a shelf life of about two years and if they’ve been opened or exposed to light then the formula inside will oxidise and break down quicker, so throw them out.

The same applies to moisturisers, sunscreen, toothpaste and shampoo so look for evidence of decay like a rancid or unusual odour, oil separation, flaking and discolouration and if you see any signs then trash them immediately.

Cosmetics containing less water generally have a longer shelf-life. So products like eye, brow and lip pencils, eye shadows and lipsticks are an exception and can last several years. Still if you have dozens of three quarter used lippies then perhaps it’s time to rationalise and stick to fewer shades.

Over time we tend to accumulate products, but many that we buy we use only once or twice and then return to our favourite brands. So regularly clearing away the cosmetic clutter by reducing the number of each type of item you have is fairly key to keeping you space neat and today, and saving you valuable time.

Finally, have rules to keep the bathroom clean. Spending a few minutes each day to keep things tidy will prevent that awful marathon weekly cleaning session. And having the rule that if something’s finished (like a toilet roll) then that person replaces it will prevent frustrating moments.

Great Gadgets

There are a few nifty gadgets that can help you to get organised.

Bathroom-storage

Use walls to hang extra shelves, or buy wicker or mesh stack-able baskets or trays for hand towels, tissues, soap and bath essences to keep the space neater. Under-sink wheeled trolleys are a good option for tiny bathrooms. IKEA has a great range of boxes and other space saving ideas at good prices.
Put up some tiered shelves in different levels and widths so that you can see the bottle or aerosol can behind the ones in front without having to rummage – fantastic for a dark or poky bathroom cupboard.
A spice rack installed at eye-level inside your mirrored bathroom cupboard can be handy for storing little bottles, tubes and pump spray packs. They’re particularly good for storing nail polish jars.
Drawer organisers or cutlery trays in your bathroom drawers or top dresser drawer can help you to make sense of the mess and provide order for all the small jars, tubes, boxes and awkwardly shaped bits and pieces, such as eyelash curlers, nail files and hair clips. And many of them are dishwasher safe making for an easy annual clean up.
Shower caddies may seem a little old fashioned but there are some really nifty ones now (even with suction cups) that will help to organise shampoos, conditioners, loofahs, nail brushes, soaps, shower gels and razors, which otherwise clutter up the floor of the shower or can topple over and leak out.
A magnifying shaving mirror on a retractable arm in the bathroom can be a boon for both shaving and applying makeup to perfection. And for men installing one in the best lit side of the shower recess can make shaving in the shower a time-saving bonus.
It’s amazing how useful a simple hook on the inside of the bedroom door or back of the bathroom door can be. And with Command hooks you don’t need to worry about door damage either. Once there you’ll be amazed how often you use it for your dressing gown, shower cap or undergarments.
Using other hooks like shower curtain rings to organise your scrunchies and hair ties is a good way to keep them contained and all together.
If you’ve got a cupboard where everything tends to hide up the back then a lazy-Susan-style turntable can assist in rotating stock and getting those bottles up the back to be more accessible.
Use a hanging planter or pot (or two) for your hairbrushes, combs and make-up brushes.
A metallic knife strip or elasticised strip hidden inside a cupboard door can be great for holding onto all those hair pins.
Head to a hardware store and look for the right sized chest of small translucent drawers for holding nuts and bolts – they’re just a perfect to label and hold all your mini bathroom goodies.
If you are the Imelda Marcos of make-up then you may want to try an over the door organiser (like those old shoe racks) to store all your goodies in separate compartments.
Need make-up on the go? The how about putting your travel requirements in a jewellery roll – wrapping them tight will not only prevent them from but also protect them from damage.
If you’re a make-up aficionado and need to touch up a few times each day then instead of carrying multiple tubes you can try this trick. Cutting a quarter of an inch off the top of each lipstick bullet with a butter knife and press the colours into separate spaces in a pill case. And save a slot for each of the removable pads of cream blush, concealer and cream eye shadow too.

Get Your Body Right

How to Get Great Thighs

January 29, 2013 halfthew

Thighs

The reality is if you want to lose fat then you need to incorporate some high intensity cardio exercise into your program. But toned legs come from muscle definition, and with muscle bulk comes the ability to shed fat even faster. It’s part of the reason incorporating resistance or muscle training into your weekly program is so vital.

So in the pursuit of strong, shapely and sexy things, here are the best exercises according to www.livestrong.com to perform.

Squats

Stand with your feet hip-width apart. Lower yourself toward the ground as if you were about to sit in a chair. When your thighs are parallel to the ground, stand back up, returning to your starting position. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Reverse Lunge

Stand with your feet flat on the floor. Step one leg back behind you and lower your back knee toward the ground. Press off your back leg, returning to your start position. Complete the same number of reps on the other side.

Forward Lunge

Stand with your feet flat on floor. Step one foot forward as far as you can while dropping the back knee toward the ground. Be sure to lower yourself toward the ground instead of forward toward your toes. You should see your front toes throughout the entire movement, so be sure you don’t extend forward. Complete the same number of reps on the other side.

Side Lunge

Stand with feet slightly wider than hip distance. Step one foot out to the side as far as you can while lowering yourself toward the ground. Your opposite leg should remain straight, and you should feel a stretch in the inner thigh of that leg. Push powerfully off the bent leg to return to your starting position. Complete the same number of reps on the other side.

Abduction

Lie on the ground on your side. Lift your top leg as high as you can, and lower to start with control. Roll over and complete on the other side. You may rest a dumbbell on your leg near the outside of your knee to add resistance, or wear a set of ankle weights.

Adduction

Lie on your side. Cross your top leg over your bottom leg. Begin lifting your bottom leg up toward the ceiling. Try not to let your torso rock backward. You may wear ankle weights to increase resistance. Repeat same number of sets on both legs.

Curtsy Lunge

Stand with your feet hip-width apart. Step one leg behind you as you cross it behind the front leg, bending both knees simultaneously as you lower toward the ground. Return to your starting by pushing off the back knee. Repeat the same number of sets on both legs.

Wall Sit

Stand with your feet hip-width apart and your back against a wall. Walk your feet out and lower yourself toward the ground until your thighs are parallel to the ground. Hold this position for 30 to 60 seconds and repeat several times. Avoid putting your hands on your thighs. Instead, keep them overhead or down at your sides.

Walking Lunges

Stand with your hands on your hips or at your sides holding dumbbells. Step one foot forward as far as you can while dropping your back knee toward the ground. Return to start and step the other foot forward as you drop the other back knee toward the ground. Continue alternating legs as you travel forward across the room.

Jump Squats

Stand with your feet flat on the ground, hip-width apart. Lower yourself toward the ground, then jump into the air as high as you can, landing softly. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Developing Your Routine

Beginners: If you’re just starting out choose 1 to 2 exercises that best fit your ability for 1 to 2 sets of 12 to 16 reps, using light weights or none at all.

Intermediates: Choose up to 5 exercises for 2 to 3 sets of 8 to 12 reps, resting between sets and using enough weight that you can ONLY complete the desired number of reps.

Advanced: Choose up to all 10 exercises for 2 to 3 sets of 8 to 12 reps, resting between sets and using enough weight that you can ONLY complete the desired number of reps.

And remember you can increase the intensity of any toning exercise by adding dumbbells or increasing the weight of the dumbbells you are using.

According to Jillian:

Here’s Jillian Michael’s routine for getting great things for ‘skinny’ jeans.

Get Your Spirit Right

Let’s Celebrate Australia Day

January 28, 2013 halfthew

It’s good to be an Aussie. Believe me, I’ve travelled to dozens of countries, been asked to work in far of lands, but Australia is still the place I call home, and for good reason. In fact Rebecca Adams of the Readers Digest reports there are 5:

1. The People & Lifestyle

From the big cities to the small country towns, Aussies are ready to lend a hand during tough times or sit back and enjoy life with you when things are good.

2. The Beaches

Surrounded by beautiful beaches that stretch the coastlines from north to south and east to west, Australia is the perfect place for chasing an endless summer.

3. The Fauna

Where else in the world can you catch kangaroos hopping along the side of the road and koalas nestled up gum trees? Although Australia is home to some of the deadliest animals in the world (snakes, spiders, crocodiles and sharks), it’s also home to some of the most interesting not found elsewhere – including marsupials such as the wombat and more infamous animals such as the Australian dingo.

4. Nature’s Gifts

The Great Barrier Reef is just one of many natural wonders in Australia’s breathtaking landscape. Fraser Island, The Pinnacles, Uluru and The Kimberleys are just some of the jewels in our backyard.

5. Sport

Whether it’s summer or winter… whether you like to watch or play… there’s always plenty of sport going on. Adopting both European and American sports, as well as inventing our own, there’s a wide variety of sporting fun available for every size, age and skill.

Australia Day is also a day of Affirmations, when new citizens take the oath and of Acknowledgement when outstanding Australians are awarded. So Don’t let this Australia Day go to waste (or any day for that matter) – see how many of the top 5 reasons Australia is the ‘Luckiest Country’ you can incorporate into your day today. And if you’re struggling to come up with ideas or would like to know what’s going on in your town then check out the Australia Day website for more ideas.

View the original article here: http://www.readersdigest.com.au/reasons-why-australia-is-a-great-place-to-live?page=0

Get Your Spirit Right

Why this isn’t just a public holiday …

January 26, 2013 halfthew

Do any of us even care about Australia day anymore? Or is it just another public holiday we’re grateful to have (or have come to exprect)? If you take a random selection of Aussie and asked them about the day I bet few of them would be able to articulate why we have the day off. So I’m beginning to wonder whether this public holiday really has lost it’s meaning.

Australia Day proclaimed on 26th January is the official national day of Australia. Formerly known as Anniversary Day, Foundation Day, or ANA Day until around 1890, it was declared a public holiday to commemorate the arrival of the First Fleet at Sydney Cove in 1788 and the proclamation at that time of British sovereignty over New Holland (the former name for the eastern seaboard of Australia).

OK, so for all of you convicts out there (and you know who you are), whether you stole a loaf of bread (or did something worse) here’s your opportunity to thank your ancestors for being so naughty and getting shipped to this far off penal colony to do hard labour. And if (life me) you are the descendant of a free settler or two then it’s time to acknowledge the bravery (or stupidity) of travelling a few months in a leaky ship to get to the end of the earth, set up camp and try your luck at some new venture.

I am fortunate to have such a good knowledge of my ancestry. My father’s ancestors immigrated from Neuchâtel in Switzerland in the 1850’s (thanks to prompting from the Governor’s wife, Sophie LaTrobe) and settled in the Yarra Valley, running cattle and eventually establishing what is now known as St Huberts, Yering Station and Chateau Yering (so you know why I love my wine). Around this time I like to go visit the cemeteries where they lie, and give thanks to my great-grandfather Hubert and his brother Paul’s bravery, as well as Alice and Eleanore’s loyalty in standing by their husbands in what must have been trying times. Obviously I never knew my great grandparents, and my dad’s parents both passed before I was born (it was commonplace for de Castella men to marry very late in life). But despite this there is a rich history they have left behind which I can access, including their former homes, several photos, paintings and their manuscripts which all help me feel a little closer to them.

My mother’s ancestors were also free settlers, my grandmother Esther’s side immigrated from Scotland, but it was my orphaned grandfather, Bernard, who at age 19 immigrated in 1928 from Poplar, London with the Big brother program (and I’m not referring to the reality TV show). He came with little more than the shirt on his back, managed to find a room for rent in Richmond in Melbourne, and promptly fell in love with the landlord’s daughter, Esther, and asked her to marry him. And I’m grateful Esther’s headstrong nature in refuting her father’s orders and marrying to create a life, a home and a family with Bernard. As one of the strongest women I’ve ever known it’s the reason I dedicate my book to her. The rest, as they say, is history. But as it’s my history it’s especially today that I give thanks for Bernard’s bravery in travelling so far at such a young age, to leave behind the few relatives he had and to start a new life. For without that bravery I would never be. They both had such a huge influence on my life, and who I became … and I miss them.

And so whilst you may feel this Saturday is nothing out of the ordinary, perhaps it’s time to take a moment to reflect on your own family history. Ask who influenced you to be who you have become. Think about the family rights and rituals that have become ‘the norm’ and made your family who they are. And remember loved ones who have passed, and celebrate with those who are still here.

Get Your Mind Right

Are Legumes a Has Bean?

January 23, 2013 halfthew

beans

Legumes often get a bit of a bad rap, and mostly because they induce a rather nasty side effect that often could see us power a small third world village. But despite this ugly side of beans this ‘musical fruit’ does actually have a lot of benefit and can actually aid weight loss when prepared and consumed in the right manner.

Renewable Wind Power

OK, let’s deal with the gassy side of beans first. Beans tend to cause wind in people because of their oligosaccharides – a group of sugar molecules in beans that provide natural sweetness. Most sugar molecules when consumed are processed and pass through the intestinal wall of the stomach prior to reaching the large intestine (that’s the short but thick one that’s connected to the stomach).

However oligosaccharides are too large to pass through the intestinal walls and it turns out our stomach doesn’t have the right enzymes to digest these molecules into smaller pieces which can then be absorbed. So they reach the large intestine and meet up with over 700 species of bacteria which then go on a sugar feeding frenzy, producing hydrogen, methane and other gases as by-products of their metabolic activity, and “hey presto” your bottom begins to burp.

Avoiding a Gas Explosion

The answer is to choose varieties with low amounts of oligosaccharides – these include lentils, adzuki beans, mung beans, black eyed peas, split peas, peanuts and organic soy beans. Avoid high oligosaccharide beans like black beans, kidney beans, navy beans, pinto beans and chick peas (which means hummus too).

And once you’ve chosen your bean, soak it in water prior to cooking as some of the oligosaccharides will move out of the legumes and into the water. Soaking the legumes in water at least overnight will also reduce cooking time and improve the texture. For best result soak the beans for 24 hours and change the water every 8 hours.

The best method for reduce gas is to rinse the soaked legumes and put them in a pot 1 part legumes to 2 parts water. Bring to the boil for about a minute, then drain and rinse in cold water. Repeat this twice more to minimise the oligosaccharides left in the beans. Then you can cook them until they are tender – simmer for up to 90 minutes.

And if you’re taking a shortcut and using canned beans, the same rule applies – whilst they tend to produce less gas they do have added sodium. So soak them overnight prior to eating to alleviate both issues. You’ll be amazed at what comes out!

And if after all this you’re still not getting a gas-free experience then you can buy a natural enzyme, ‘vegan beano’ to help break down the oligosaccharides in legumes.

Beans for Weight Loss

OK let’s talk nutritional benefit. Why does everyone hail legumes as an important weight loss staple? It’s really because beans are complex carbohydrates (so they’re low GI) with a relatively high amount of protein and fibre, making them a sort of ‘all round’ food. And they’re packed with some really good vitamins and minerals like folate, zinc, iron and magnesium. And dark red beans are high in antioxidants which help curb your fat cravings and help prevent cancers by soaking up free radicals.

And there’s been a lot of research that concludes enjoying half a cup of cooked legumes of choice each day can help lower cholesterol and fight heart disease. So adding beans in your diet can be a good way to balance your food groups and aid in your weight loss journey. And they’re great in salads or stews.

One Last Cautionary Tail

So there’s just one more thing you should know about beans. Beans do contain lectins – specific proteins that bind to carbohydrates. It’s mother nature’s protection mechanism and lectins are basically present in all plant matter in varying degrees. And it’s interesting to note that foods with the highest lectin content are actually grains, especially wheat.

Lectins when consumed in low levels are nutritionally beneficial. But when they are consumed in excess they are capable of harming the lining of the human intestines, especially the microvilli, through which they can escape. Whilst it’s unlikely to occus, once in the blood stream they can bind with any carbohydrate containing protein cells, including insulin and leptin receptors, and your metabolism can be affected.

The best way to reduce the lectin content in beans is by soaking, fermenting and sprouting. And minimise the consumption of unnecessary lectin in your diet from sources like processed grains, particularly wheat.

Plan Your Trip

A Very Rewarding Card Indeed

January 22, 2013 halfthew

Credit Cards

So most of us have a credit card (or two, or three), and whilst I’m not advocating getting yourself into debt on multiple cards (or even one), choosing the right card for your lifestyle can provide some tangible benefits.

I have three credit card accounts, all of which are paid off monthly, so I don’t incur any interest. But only one card is my primary card account and it’s the one with the highest rewards best suited to my lifestyle. The other two are overflow cards for my businesses (in case of insurance expenses, property renovations, etc.) and yes, I should probably cancel them and save the annual fees but having them there just in case gives me peace of mind and added security.

For me my indulgence is travel, and so naturally I choose a frequent flyer card. And in fact last year I flew FIRST CLASS to Singapore on a Qantas A380 purely on points. With a facial beforehand and a three course meal cooked to order with matching wines I hadn’t even left the first class lounge and I was already in bliss. One the plane I was greeted with 1996 Tattinger Champagne (as much as I could handle) and all my food and beverages were individually selected and prepared. And the lie flat bed pods with wide screen LCD TVs and automatic window shades … oh, it was so good.

BUT, if flying is not your thing and other things are more important to you it makes sense that you need to select a card that’s more in line with what’s important to you. So if you’ve got multiple cards (or no card at all) and are not sure what card to choose, here are some pointers.

Maximise Your Purchases

I’m not talking about spending more than you have or taking it to the limit. As I said I pay my cards off in FULL each month. So I’m talking about a change of mindset. Before you pay for ANYTHING, check if they take a credit card and if they charge a surcharge then make the decision whether it’s worth the surcharge.

Analyse Your Annual Spend

I pretty much live on my credit cards – everything I but goes on them unless the vendor doesn’t accept them. So there’s no cash coming out of my account during the month other than my mortgage payment and a little cash spending money for incidentals.

So the next step is to determine how much a month you’re likely to spend on the card and multiply it by 12 to get your average annual spend. Remember, some expenses are not monthly so you’ll need to factor them in along with the added cost of any surcharges vendors may charge.

So if you’re likely to spend $2,500 a month on the card then that’s a whopping $30,000 a year. And if the vendors charge 2% surcharge then that’s cost you extra for the points, although supermarkets, petrol stations and most retail outlets will not charge a surcharge. So let’s say half of your purchases will charge you 2% – then those points are going to cost you an extra $300.

Find the Cards with Rewards Relevant To Your Lifestyle

Find out the cards that offer the sorts of things that you’d like. There is no point in earning rewards that you won’t actually use (such as earning frequent flyer miles if you rarely travel). But pretty much every card that has frequent flyer also offers a rewards program that includes accommodation, magazine subscriptions, appliances, entertainment and services (like flowers, wine subscriptions, etc.)

Analyse the Shortlist

POINTS:

Once you find the cards that suit you then you’ll need to analyse them. Some will give you more points per dollar spent (like Platinum cards) but don’t forget to investigate the exchange rate of points into cash. For example Card A may pay you 1 point per dollar, and it takes 5,000 points to redeem a product or voucher worth $50 – so that’s a return of 1% per dollar spent. But Card B may pay 1.5 points per dollar spent, and it takes 6,000 points to redeem a product or voucher worth $50 – so that’s a return of 1.25% per dollar spent.

Check the terms and conditions of earning points. Platinum credit cards typically return the highest number of points per dollar, but some cards actually have a limit to the number of points you can earn per month. And if you’re into frequent flyer points like I am then check the transfer rates to points, miles or airpoints – they don’t all work the same way. And check the card works with your chosen airline program, and that you can use your points for upgrades as well as free flights.

Some sites calculates it would take 8.4 years, with a spend of $1142 a month, for the average Australian shopper to earn a “free” return economy flight to London, you can accelerate this to under a year by using the “earning and burning” method. The aim of this challenge is to collect as many points as you can, especially with the lowest acquisition cost and spending them in the most effective way.

ANNUAL FEES:

Many cards with low interest rates have really high fees and vice versa. But some cards with a higher annual fee offer additional services like a concierge service, free flights, travel insurance or extended purchase warranties. But many cards not only have an annual card fee, they also have a rewards program fee to participate in the program. So check all the terms and conditions and make sure you will use the added extras.

INTEREST RATES:

If you’re not going to be super diligent that you’ll pay each card off in full by the due date then you’ll also need to check the Annual Interest Rate on each card and compare it. A small change in interest rate can lead to a big change in the dollar interest amount. And interest compounds meaning that interest is charged on the interest if you don’t pay it all off. So watch out for the catches here. And a little tip – often cards with frequent flyer programs have higher interest rates.

TERMS AND CONDITIONS:

Check for any additional terms and conditons of the card that may impinge on your lifestyle or ability to earn points or to meet your card repayments.

Check the Card Limit Offered

If you’re going to pay your card off in full every month then you’ll need a card limit of at least twice your monthly spend. But be warned, any card that you do not pay off in full will not only have interest added to the total, it will also contribute significantly to the liabilities of any loan or mortgage application, reducing what you can borrow.

Be Wary of Introductory Interest Rates

The catch cry of many card offers is their low introductory rate for a period of time on new purchases or on transferred balances. If you check the small print what you’ll find is the rate is often more than other cards, and worse still, sometimes there can be back billing if you don’t pay off your transferred balance within a specific period of time.

Watch for Introductory Rewards Point Bonuses and Specials

Quite a few cards offer special introductory rewards rates for the first few months your account is open or for the first few thousand dollars you spend on the card. And many have bonus points when you make purchases with specific partner companies, and less on other purchases.

Minimise Your Active Accounts

It’s pretty simple, by minimising you card accounts you can minimise your annual frees and maximise the points earned (provided your credit limit is sufficient) giving you greater bang for your buck. And it’s the pooling of these points into one account that will get you rewards or flights much faster.

Spend Your Points Wisely

Online stores where airlines let you redeem points for products often have the worst value for your point – you can get better prices from retail stores. The only exception is store vouchers (like David Jones and Myer) which you can use for products on sale getting you additional valuable discounts and making your money work even harder!

Don’t use points to purchase economy flights as the points ‘exchange rate’ is terrible most because rewards flights are only sold at full points rates (i.e. not discounted) but there’s often aggressive discounting on tickets for domestic flights if you’re paying via credit card.

Instead use your points for premium, business or first class tickets on international travel. This is where you’ll get up to ten times the ‘exchange rate’ for your points giving you the best value (and comfort). And flight upgrades on the same are just as good – just make sure your economy ticket is eligible for an upgrade before you buy it. Many of the cheapest seats don’t qualify for an upgrade but the airline or your travel agent can advise accordingly.

Summary

Just like the Aussie dollar, credit card points are a form of currency so it pays to treat them the same way as you’d treat your bank balance. Getting the most out of your rewards cards involves some basic planning and performing a bit of analysis to choose the right card for your lifestyle, interests, and spending habits.