Health

Fitness should be approached with your all-round health in mind. We’ve some lovely recipes to share, along with advice on topics such as the importance of getting good quality sleep and staying stress-free. If you have any healthy but hearty recipes or health advice to share, we’d love to hear from you.

Have yourself a guilt free Easter

March 28, 2013

Surprisingly, the Easter holidays can often turn into a more indulgent time than the Christmas holidays. At least at Christmas you can actively avoid the chocolate and take your mind off it with your new gifts. At Easter the gifts are the chocolate – so there’s no escape!

If your usual strategy for Easter is to eat your eggs super quick so that they are gobbled up as soon as possible to prevent long term chocolate guilt, then why not take note of some of our top tips for not going chocolate crazy this Easter.

1. Smash your Easter egg and wrap small pieces in cling film so you don’t eat a whole egg in one go – not only is this fun but will help you portion control
2. If you like cold chocolate (like I do) put it in the bottom draws of your fridge as well as the additional chocolate bars you normally get.
3. Move all fruit, veg and salad that were in the drawers to the shelves. This way the healthy stuff is in sight and the sweet stuff is sort of out of sight.
4. ALLOW yourself your portioned chocolate at least every other day (or even everyday if you think you deserve it). The more you tell yourself you are not allowed something the more you want it and you are likely to binge on it. Work it in to your daily calorie allowance and its pretty much guilt free
5. Last but not least… Chocolate is not a guilty pleasure it’s a necessary pleasure. So try and fit in some exercise to stop it being a guilty pleasure!

Our resident fitness advisor, Simon has given us some guidance on exactly how much exercise you will need to do to burn off a typical Easter Egg (we are using a Cadbury’s Crème egg as an example which is 880 calories).

880 Calories = (based on person weighing 155lbs or 11 stone)

1 hour treadmill running at 7.5mph (8minute miles)

1 hour of very vigorous cycling on an stationary exercise bike or 2 hours of moderate cycling on a stationary exercise bike

1 1/2 hours of moderate intensity cross training

So, good luck this Easter. Remember, everything in moderation will help you enjoy the Easter holidays without going cold turkey or feeling guilty.

Calories Vs. Exercise

July 20, 2012

Did you know it takes an average of 30 minutes on a cross trainer to burn off 200 calories? Ever wondered just how much effort is needed to cancel out that illicit Milkshake!?

See our list of diet unfriendly but wonderfully tasty treats below- together with how long you can expect to take to burn them off!

  • Strawberry Milkshake = Cross Trainer/ Elliptical: 30 minutes at high/ hard resistance- 380 kcals
  • Danish Pastry = Cross Trainer/ Elliptical: 30 minutes at average/ moderate resistance- 280 kcals
  • One Large Cookie = Cross Trainer/ Elliptical: 30 minutes at low/ easy resistance- 200 kcals
  • Small glass of Irish Cream Liquor = Jogging: 30 minutes at 3mph/ slow pace- 120 kcals
  • Mars Twix 2 fingers = Jogging: 30 minutes at 5mph/ moderate- 306 kcals
  • Hot Cross Bun with Butter = Cycling: 30 minutes on an exercise bike at 12mph/ moderate- 231 kcals
  • Cheese Burger = Cycling: 30 minutes on an exercise bike at 15mph/ vigorous- 370 kcals
  • Large Blueberry Muffin = Swimming: 30 minutes moderate breaststroke – 357 kcals
  • And for something a little more saintly…
  • One Large Apple = Running:  4 minutes cross-country –  100 kcals
  • 30 Grapes = Boxing: 18 minutes with a punch bag – 100 kcals
  • 25 Cherries = Trampolining:  28 minutes, recreational – 100 kcals
  • Four slices of mango= Cross Trainer/ Elliptical: 17 minutes at a moderate pace- 90 kcals
  • One hard boiled egg = Skipping: 6 minutes using a rope- 80 kcals

(Figures are estimated averages and are based on a female weighing 10 stone 10 lbs)

JTX Team Challenge Update

May 25, 2012

This month three of the JTX office and warehouse team have been putting the JTX Sprint7 treadmill through its paces. They each have very different goals and approaches; fat burning, fitness and rehabilitation after a long standing knee injury. They will walk, run, sprint and pant their way through their own home made fitness programmes. Here’s how they are getting on…

Name: Jen

Have you been sticking to your goals this week? In a word, no! Well, not quite. This week has seen the weather turn into glorious sunshine and soaring temperatures, which has meant an even harder effort to get running. I have, however, managed two interval 20 minute sessions, involving up hill walking at a very brisk pace. I’ve also been swimming at the local pool… and even in the sea!

What are your goals for the rest of the month? Only 6 days to go in May. Next week will see the final push- the plan is to get running for at least 5 minutes of running with a half hour treadmill workout, 3 times in a week.

Name: Lloyd

Have you been sticking to your goals this week? Almost! Like Jen, I have found it a little harder in this heat. Things have also been very busy here at JTX, with lots of exciting developments. I do find that running can really help with stress though- it seems to use up all the spare adrenaline and help you to regain focus.

What are your goals for the rest of the month? My knee is still injury free which is amazing! I am planning to keep on keeping on! I plan to run three times next week (Monday, Wednesday and Friday) – a 5k on Monday and Wednesday and a 10k on Friday to complete my May challenge.

Energy Boosting Foods- keeping your energy up throughout the day

May 25, 2012

In this hot weather we need as much energy as we can get, especially if we’re wanting to fit in a workout. There are lots of energy boosting foods to help increase natural energy without having to rely on energy drinks and protein bars!

Before an early morning workout have a bowl of whole grain cereal or porridge to slowly release glucose into your blood stream. This helps you develop a consistent energy level for the rest of your day. An extra bonus to this meal would be to add Greek yogurt instead of milk for extra protein!

If you get hungry after a run and it isn’t time for your next meal, snack on nuts and dried fruit for a combination of healthy fats, protein and fibre.  This is an excellent exchange from high calorie chocolate.

For lunch you could munch on an egg salad sandwich with wholegrain bread. The egg is a fantastic source of protein which provides long lasting energy to see you through the afternoon.  Eggs also contain vitamin D which maintains strong bones- perfect to eat after a run on the treadmill or a wobble on a vibration plate.

As you start winding down in the evening, for dinner you could have some lovely oily fish- such as mackerel or salmon- high in omega 3- with a side of broccoli or asparagus for added iron.  Finish with a sliced banana with Greek yoghurt and you’ll be all set for a restful, deep slumber.

Finally, we’ve heard it a hundred times, but don’t forget to drink plenty of water throughout your day, all year round, not just in these hot summer months!

Fact or Fiction: 5 Health and Fitness Myths

April 13, 2012

People are full of advice. Well-meaning friends, colleagues and especially our mothers!

Often, although meant with the best of intentions, the advice can be a little wide of the mark.

So what are the top five myths surrounding health and exercise?

Lifting weights makes women bulk up!

It takes months, if not years, of lifting increasingly heavy weights in order to achieve a body Arnold Schwarzenegger would have been proud of.  Due to the larger amount of testosterone required to develop large bulky muscles it is physiologically impossible for most females to build this kind of muscle without the use of artificial hormones to help things along. Using weights or resistance training as part of your workout will help to shape and strengthen your muscles, as well making you look slimmer and increasing your resting metabolism.

Muscle weighs more than fat!

A pound of muscle weighs the same as a pound of fat, one pound! However, muscle is more dense than fat, and therefore takes up less space, making you appear smaller.

Cracking your knuckles will cause arthritis!

How many times have we been told this! Whilst it may not be the most pleasant thing to do in company, it certainly won’t cause you to develop arthritis. The cracking sound we all know is actually a build-up of gases escaping from the synovial fluid within the joint. Nice.

You must drink 8 glasses of water per day!

According to The Guardian in July 2011, Dr Margaret McCartney, a GP from Glasgow, wrote in the British Medical Journal that most doctors already know that there is no scientific evidence that we need so much water. Our bodies are designed to let us know when we need to drink more water- by making us feel thirsty! There is no medical evidence that we need so much water, and it is dependent on how active we are and how much food we’ve eaten. The message is to listen to what our bodies are telling us.

Sit-ups will make your tummy flat!

Sadly, the truth is, the only way to get rid of tummy fat is to expend more calories than you take in. We don’t have much control over which areas the fat comes off first, and often our least favourite areas will be the last to lose weight! Such is life! Doing a sit up is not going to expend many calories. Running on the treadmill for 30 minutes, or 20 minutes on a cross trainer at high resistance, is going to be far more effective.

Top Training Tips to Motivate Yourself to Keep Running

March 29, 2012

You enjoy regular running and have taken part in training sessions, a number of marathons, and even a long one, but now you’ve been invited to take part in a 5k race. As soon as the shock wears off and your heart rate slows down you can begin to think about what your strategy should be for such an endeavour. When you are looking for the best way to do things it’s a good idea to turn to the experts. If you are faced with the prospect of a long race and are unsure how to motivate yourself then here are some top tips to keep you running.

Tip 1. Train for an Eight Day Week

If you really want to improve your running skills and your speed sufficiently to cope with a 5k race, why not spread your training regime over eight days instead of seven. When you work to an eight day week schedule it means that you run and train for seven days and you take the eighth day off. One of the reasons that some runners suffer burn out during the run up to a big race is that they fail to schedule in rest days – and you know how the saying goes, if you fail to plan then you plan to fail. Knowing that at the end of the week you can take a day off from training means that you can relax and enjoy the excitement of the approaching race.

Tip 2. Keep a Log

It is all too easy to lose track of where you are in your training regime. Keeping a log of what you do every day, and how you might improve on it in the next training session, allows you to review your progress in the run up to the big day. A log of your training sessions serves as a positive reminder that during the training period your stamina and your running speeds have improved.

Tip 3. Off Road Running

Take a break now and then from running on concrete and take yourself somewhere a little less even. When you run in the country, along woodland and hilly tracks it helps to flex your muscles to a greater extent. Running on different kinds of surfaces increases the runner’s flexibility, an important factor when you are in training for a 5k race.

Tip 4. Distance Not Speed

If you have ever read the story of the fox and the hare you’ll remember that it isn’t always speed that completes the race. One of the ways to increase your stamina and your chances of completing the race is to try running just that bit further every day for a week. Once you have increased the distance you cover during your running time, you ca work on the speed and this will make you a stronger runner.

Tip 5. Join a Club

Joining a running club when you are in training for a big race is a great idea. Running with other people can help improve your technique and you will find yourself among like minded people. It can really help to share tips with other runners and unlike your non-running friends they won’t get tired of chats about speed, distance and stamina.

This is a guest post written by James Harper on behalf of The Poppy Run.

Exercise in pregnancy

February 28, 2012

Check out our previous blog for the benefits of exercising in pregnancy. Please remember to stay hydrated throughout your work out and consult a doctor or midwife before you start a new fitness regime.

Taking out more strenuous activities from your weekly routine might result in excessive weight gain if you do not replace them with another form of exercise. We have talked to pregnant customers, colleagues and friends and these are their top pregnancy fitness exercises:

Walking:
It takes a bit more time than catching the bus or driving but walking to work or to the shops regularly is a great exercise that you can do every day until the day of your delivery. Make sure you pay attention to your posture when you are walking, keeping your arms and shoulders relaxed. A great tip we heard is ‘look straight ahead and imagine some string coming from the top of your head holding you up like a puppet. But don’t trip up!

Also make sure you are wearing comfortable shoes that support the arch in your feet. Your most reliable shoes might also become your worst enemies over the time you are pregnant because your feet will swell- particularly if you are standing up all day or hot.

We highly recommend that you try to build a daily walk into your routine because it saves time and you are more likely to keep it going throughout your pregnancy. However the British weather isn’t always that supportive of your plans to keep fit. Pregnant women also often struggle in the heat too. For this reason a treadmill can be an ideal purchase. You can walk throughout your pregnancy and sometimes jog if you are comfortable. After the birth you can discover the faster settings on your treadmill to help shift that baby weight.

Swimming:
Swimming is one of the best ways to feel like your old self when you are feeling bigger than you ever thought possible. The water supports your new weight and can make you feel as light as a feather.

We have been told by a few of our pregnant friends that it’s great to invite friends along to a weekly swim. There are so many social activities that become out of the question or more difficult when pregnant and this is a great alternative. Pick a quiet time in the pool so you can swim along together having a chat! We have also been recommended that quieter pool times also help you to stay away from stray kicks from passes by in a cramped pool.

Aqua Natal classes are also very popular and a great way to meet other pregnant women with similar quantities of fear and excitement!

Pregnancy Yoga and Pilates:
These classes are normally aimed at women who are at least 12 weeks pregnant. Your body will be more supple than usual because of all the pregnancy hormones so its important that you go to a class run by a specialist. Pregnancy Yoga and Pilates can help women dealing with aches and pains during pregnancy and can also help during the birth. These classes place an emphasis on relaxation and breath work as much as traditional yoga postures so even beginners will love them.

Cycling:
Your centre of gravity is very different when you are in your last trimester so we would suggest you stay away from cycling on the road. Using an exercise bike at home can be a great alternative. Our two-in-one exercise bike is a great alternative because it provides both recumbent and upright options allowing you to find a position that suits you. Exercise bikes are a fantastic low impact cardio option for pregnant women. If you can find 20- 30minutes to pedal every day you will really feel the benefits. If you think an exercise bike might work for you, don’t forget padded cycling shorts- they look awful but you’ll thank us for the tip the next day!

Vibration plates:
There is currently very little rigorous scientific research into the impact of using vibration plates during pregnancy. For this reason we would not want to recommend vibration plate training for pregnant women.

Cross trainers:
Also known as elliptical trainers are another great option for fitness when you are pregnant. Most women find it difficult to run in their second and third trimesters and cross training is a great alternative. Check out our ‘How to use cross trainers’ and ‘benefits of cross trainers’ pages. With cardio exercise its really important that you think about our posture and you drink water throughout.

We hope you found this a useful blog. If you are pregnant and have tried any of these exercises let us know how you got on or share your fitness tips on twitter @JTXFitness or email us at info@jtxfitness.com.

Top Tips For a Good Night’s Sleep

February 17, 2012

We’ve all been there. You have a nice hot bath, start to unwind, get into bed, maybe read a chapter of your favourite book, turn the light out and… bam, you’re wide awake.

No matter how much you try to ‘switch off’ your brain is buzzing with thoughts and you suddenly feel like your beloved bed is the most uncomfortable place in the world, tossing and turning to get comfy.

So what can be done, if anything, to help you get a good night’s rest?

First of all, no midnight snacking!

It’s a good idea to avoid heavy or stodgy food just before bedtime. Your body will be trying it’s hardest to digest the contents of your stomach, despite the rest of your body trying it’s hardest to slow down and lower your  temperature ready for sleep.  Your inactive state will make your digestion become sluggish which can lead to bloating – making you uncomfortable and keeping you awake.

For an uninterrupted night’s sleep it’s also best  to avoid alcohol, it may send you off into a nice slumber at first, but dehydration can lead you to wake in the middle of the night seeking water- after which it can often be hard to get back to sleep.

Exercise, exercise, exercise! (but not right before bedtime!)

Regular exercise can help increase the quality and quantity of your sleep.

Walking or jogging gently on a treadmill three to four times per week will make a big difference.

However, exercising within 3 hours of bedtime can seriously disrupt your sleep. Vigorous exercise stimulates your brain, muscles and heart, as well as increasing your body temperature- not what we want just before bed.

The best time to exercise, if you find you’re having difficulty drifting off, is thought to be late afternoon to early evening. This allows your body temperature to rise above normal a few hours before bed, and allows it to begin falling just before sleep; this fall in temperature is thought to trigger that sleepy feeling we all know and love.

Research conducted by the School of Medicine, Stanford University, concluded that regular exercise is extremely beneficial for people who are suffering from chronic insomnia.

The exercise you carry out ideally needs to use your legs in particular.  Aerobic exercise, such as jogging moderately for 30 minutes on a treadmill, 3 or 4 times per week, is perfect. Aerobic exercise of this type increases the amount of oxygen in your blood, and has the added benefit of lowering the release of cortisol, a naturally occurring stress hormone that can also lead us to lie awake at night worrying.

Don’t fall into the ‘I can’t sleep’ anxiety trap!

Staring at your bedside clock when you can’t drift off—worrying that you’re going to be exhausted when the alarm goes off—is a sure fire way to ensure you don’t sleep! The best thing is to turn your clock away from you, out of reach, and no peeking!

If you can’t sleep, don’t try to force yourself into it- it’s not going to work! Tossing and turning will only serve to increase your anxiety. Get out of bed, leave your bedroom, and try to do something relaxing- take a warm bath (not too hot!) with lavender oil, read a book, drink a nice warm cup of Horlicks, or listen to some soothing slow music. When you start to feel sleepy, head back to bed.

Lastly, remember there are people who can help. If you’re suffering from a prolonged period of difficulty in getting to sleep, or staying asleep, please don’t suffer in silence. You may have a sleep disorder, and it’s reassuring to know that most sleep disorders can be treated effectively with the correct help.

The Benefits of Aero Boxing

November 21, 2011

Currently, aero boxing has become apparent in the field of fitness and health, predominantly for the reason that more and more sports enthusiasts have been involving themselves in the cardiovascular system of the sport. In a basic sense, the new fitness craze is a type of exercise that combines the techniques of boxing and aerobics in improving the growth of the muscles and keeping the body in shape.

Without a doubt, aero boxing is a challenging and enjoyable physical activity. With its numerous benefits, one will definitely enhance his or her flexibility, and burn as many fat as he or she wants to shed. No matter what an individual’s level of physical fitness is, he or she can still engage in this sport, simply for the reason that aero boxing entails a number of intervals of both aerobic and strength training, which is not a difficult thing for one to do. Furthermore, this is highly essential in helping a person in achieving the weight that he or she desires, and the type of body that he or she wants to have.

With regard to the safety of the activity, one should not have any worries the sport’s exercise routines are all safe and easy to do. Moreover, if you are familiar with shadow boxing, you already have an advantage in this sport. This is, in a great way, similar to shadow boxing, since both sports involve boxing jabs and techniques that do not involve hitting or being hit. When combined with aerobics, shadow boxing instructs one on different types of self-defense moves that could increase his or her cardiovascular capacity, and help him or her lose weight at the same time.

Aside from flexibility and weight loss, aero boxing is also a useful means of increasing one’s body coordination, strength, speed, and stamina. It is also capable of changing one’s muscle tone, and making the body as fit and healthy as possible. With all the benefits of aero boxing, you should not have second thoughts when you get the chance to enroll yourself in a program or take it as a part of your physical education class.

Created by the writing group at Happy Health. Happyhealth.net provides information on med alert reviews and similar wellness products. It is our goal to help customers find information on alert systems and other similar products in this market.

Why You Need to Exercise Daily

October 27, 2011

Daily exercise is essential for good health. It’s easy to make excuses—today I feel sick, or today I’m so busy—always promising to exercise tomorrow. But the truth is this: our bodies need exercise, and we need exercise every day. Our bodies were created such that we benefit from moving and we atrophy if we spend too much time sitting in front of a computer, sitting in a car, and then sitting on the couch. The following are natural benefits of exercising each day:

Improved Mood

Studies show that just 30 minutes of exercise a day can act like a mild antidepressant. Why is this? Because exercise stimulates the production of dopamine, a “feel-good” chemical that naturally lifts your mood.

Improved Circulation

Wondering why you are having circulation problems? Because you’re not moving enough. You have to get your blood pumping if you want to keep your cardiovascular system functioning optimally.

Improved Heart and Lung Function

Exercise taxes your heart and lungs, which in turn forces them to rebuild muscle stronger and more efficient. If you don’t exercise to the point where your heart and lungs are taxed, you won’t get stronger, but will get weaker, making it harder to take up exercise later.

Improved Flexibility

Stiff muscles, weak core muscles, and poor range of motion are all alleviated by daily exercise, especially if you choose exercise that entails stretching and core exercises. This will help you with your balance, which is increasingly important as you age.

Improved Ability to Handle Stress

Exercise—even mild exercise—is an excellent way to manage stress. When you exercise, your body produces lower levels of cordisol, which is a chemical that is naturally produced when you are stressed out. Cordisol can wreak havoc on your nervous system if produced in high quantities or often enough. By managing your stress through an exercise program, you protect your body from this harmful chemical.

Improved BMI

Daily exercise will help you keep your BMI (body mass index) in check. Not only will you look better and feel better about yourself, but you’ll also be healthier since obesity is linked to a myriad of health complications.

Daily Exercise Solutions

It’s easy to get motivated to go for a bike ride on a perfect 75-degree and sunny day, but what about those days when you feel awful? Or those days when the weather is hideous? The following are good solutions for those “off” days when you just don’t feel motivated:

  • Invest in home exercise equipment so you won’t be limited by weather or travel
  • Invest in home DVDs of exercise you enjoy and find inspiring
  • Meet up with a friend to exercise – you won’t feel so bad or notice the weather as much if you’re talking to a friend
  • Travel to the gym and exercise indoors

Daily Exercise Summary

Whether you choose to walk a couple miles each day or to hop on your home gym equipment, the important thing is you decide to move your body each day. The choice to exercise daily will reap significant rewards. Your body will thank you for it later!

This is a guest post by Erinn Stam who is the Managing Editor for accelerated nursing programs. She attends Wake Technical Community College and is learning about nursing schools in AZ. She lives in Durham, NC with her lovely 4-year-old daughter and exuberant husband.