Office WorkoutIf you are missing out on the time it usually takes to have a regular physical fitness regime because of work, children, or life in general then there are simple physical exercises you can do while at work that could be just what you require. These 7 simple office workout tips you can do while at work are really fast and easy. You can nonetheless have a great work out without the necessity for a gym.

1. Instead of working with a desk chair, try to sit on a large exercise ball whilst ordering some web hosting. The balance required for sitting on the ball is a great core stabilizer. You’ll be toning and building up your ab muscles without also realising you are doing it. It takes very little to no concentration, which can keep your brain power for your work.

Office Workout2. Resistance bands are great for your toning legs and arms. You can hook the bands to the legs of your desk or seat and do arm or leg reps while you are sitting at your desk. If you’re on the phone, switch hands as you do the reps. If you are typing at your PC on your WordPress blog, work your legs with the bands.

3. Walk. During breaks walk as much as possible around the office workout. If you have ankle weights, then strap those on while you are walking for an added boost.

Office Workout4. Leave the escalator behind and take the stairs, even with your VPS hosting plan. Even if you’re on the 14th floor, walk up two to three flights and then catch the lift the rest of the way. Doing just this one thing alone gets your heart beating, and releases endorphins. It gives a fantastic start to the morning that both your body and mind will thank you.

5. Parking. You might not think that your parking place has anything to do with your physical fitness regime level, but parking even further away can in fact provide a mini cardiovascular session. Make certain to allow extra time so you are not late, and park your car in the furthermost parking spot you find. Fasten on those ankle weights and either walk, run, or march up to the building with your dedicated server. Don’t be concerned about how you’ll look doing it because the body you will gain from it will look and make you feel also better.

Office Workout6. Stretching is always crucial. Sitting at a desk for 8-9 hours a day can lead to muscle tissue stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff bones. Of the things you can do for the health of your body, stretching is the most important. You should really be getting up each hour to stretch.

7. Simple exercises you can do at your desk, even with a domain name, can be anything from reaching up to the ceiling with both arms, to pressing your toes, to ballet plies. Make sure to give your back a good twist from side to side to stretch both your spine and your abs. Writer’s belly happens as soon as the ligaments in your abs decrease because of sitting for lengthy periods of time resulting in a “pot belly”, so make certain you’re extending those abs to keep them lengthy and slim.
Finding time to work out and keeping fit can be tricky, but developing simply a couple of simple things through out your work day can actually produce a change.

Many people these days are striving to get some WordPress hosting and become physically fit. And those who aren’t are dreaming of it! It is clear that most people associate physical fitness with looking better, register domain name, and having a better physique. However, there are many, some more important, factors that make physical fitness an important goal for every individual to achieve including website hosting. Below, you will find some advantages to becoming more fit that you may not have thought of.

Weight Control

If you need to lose a few pounds and have cloud hosting, exercising for physical fitness could help you shed them without much change to your diet and VMware hosting. Of course, it is important for everyone to avoid sugar, sweets and white breads, pasta and flour. But, if you maintain a moderate diet and order Windows VPS hosting with the proper nutrition, exercise will help you lose unwanted pounds as you get fit.

Improve Your Mood

If you are feeling moody, or stressed out, a brisk walk, or quick workout might be just what you need. Linux VPS hosting and physical activity helps to release certain chemicals in the brain that can help you to feel happier, more relaxed and stress-free. And becoming physically fit can give your self-esteem a boost as you you enter the Equinix Sydney Data Center become happier with your appearance.

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WHAT I ATE:
Breakfast: Scrambled eggs and a piece of rye bread
Lunch: ½ cup brown rice, lean red meat, green vegetables, cottage cheese
Dinner: Chicken breast and salad
Snacks: Almonds, protein shake, lots of fruit

Brandie Chamley - May 2015 BodyBlitz winner - PHOTO - Women's Health h& Fitness

Brandie Chamley before and after pics - IMAGE - Women's Health & Fitness

On goals:
It’s still my goal to get off my blood pressure medication completely, but I am currently training for the Kokoda Challenge 15km. I have never done anything like this before; however, I am really looking forward to it. It is going to be a big challenge for me but I know it will be worth it! I am also continuing to have personal training sessions and working out from my house. Now I’m looking at starting boxing classes, which is exciting. I would love to continue building my strength and work towards firming up my tummy and getting that six-pack. I am determined to work for it.

Being emotionally and physically better has made a difference as a mum and wife. I love all the fun things we are doing as a family as opposed to the months where I couldn’t get out of bed and couldn’t do anything. My children and husband are my world and being healthy, eating the right foods and exercising is definitely the key for our happiness.

She worked us hard, introduced so many new ways for me to focus on my fitness that I never have to join a gym and can work out with what I have from the comfort of my home. We did circuit training, Tabata sessions and pool workouts, among other things, that I have enjoyed more than I would have ever thought. As my confidence grew, Alice invited me along to her Zumba classes, which I loved and actually looked forward to each week.

On measurements:
Before the challenge, I had gradually been losing weight – 30 kilograms down just by using the MyFitnessPal app, but I was still so unhappy. My 30th birthday was getting closer and I was determined that the BodyBlitz challenge was exactly what I needed to get back to the healthy me I had been a long time ago! I was so shocked to see the difference between my before and after measurements and on weeks when the scales hadn’t moved, those measurements got me through knowing I was on the right path.

On overcoming challenges:
There were a few hurdles I had to overcome, mainly my fear of leaving my house, so the thought of joining a gym caused me such anxiety. With the help of my beautiful cousin – who offered to be my training buddy – we found Alice, a personal trainer with her own studio so we could have private sessions together.

On food swaps:
As soon as anyone says diet to me, I automatically start craving bad foods. So I made a conscious effort not to tell myself I was on a diet; instead I was making an effort to eat more fruits and vegetables that I have always struggled to eat enough of. Because I was prediabetic and have high blood pressure, I was pretty strict with salt intake and keeping my sugar levels okay. I found if I ate regularly and only kept good food choices in my house for everyone, I couldn’t go wrong. It was when we went out that I had to think about what to eat, especially as it seemed like everyone had a birthday or a function or party during the challenge that we had to attend. It got easier to stay away from the food table, distracting myself with the children. I always took lots of water to fill me up and sometimes I took my own meal, which wasn’t such a big deal considering I take my children’s food when we go out anyway.

I feel unbelievable compared to how I was before. It’s amazing just how much exercise can lift my mood and is now vital to my wellbeing. Sometimes knowing I can work out later is what gets me through the crazy times with my young children. Health wise I am no longer anaemic or prediabetic and I have been able to cut down on my blood pressure medication by a third, which is great. Most importantly I am no longer suffering from postnatal depression. I have had my 30th birthday and it was such a joy to be able to say that I am happy and healthy and definitely on my way to getting fit.

Adopting healthy eating and exercise habits wasn’t as hard as I thought it was going to be! I have young children so I had to be really organised with when I could exercise and I actually looked forward to that time where I was alone. Eating healthy, I was really strict about as I was so determined to get myself off medications and get healthy that I didn’t find that too hard. Eating foods I really liked made it easy.

On workout motivation:
My children and husband kept me motivated. They are my world. I knew I wanted to get myself better for them. They deserve a mother who wasn’t depressed and unhealthy. They were so supportive and my biggest fan club. With the help of my husband, we set up our own touch football team with my family members and although we never won a game, it was fun to get together on Monday nights and exercise together. This is something I couldn’t have imagined doing previously as I was too scared to try anything out of my comfort zone, but feeling the benefits not only mentally and physically of exercise, I really enjoyed all the workouts I could do.

On treats:
I turned 30 during the challenge, so we went out for dinner and I had birthday cake for a treat. I had bought a new outfit and I felt really good in it, so that was good motivation not to overindulge! When I started to lose weight and needed new clothes, wearing a new outfit that made me feel confident also made it a lot easier to say no to certain foods. I didn’t have cheat meals; even if we were out somewhere I would always get the healthiest option I could.

Doing the BodyBlitz challenge has literally changed my life and I am so proud of what I have done and what I can now do. The last year had been a really hard one for me. After the birth of my second child, I was 97 kilograms, anaemic, prediabetic and on medication for high blood pressure. I was diagnosed with post-natal depression. Physically and emotionally I was not healthy at all and in a bad way. I wanted to be fit and healthy and happy and start my 30th year positive. Seeing other transformations really inspired me to do this.

WHAT I DID:
Monday: Touch football
Tuesday: 40 minutes of cardio (walk or cross trainer), weights: arms and abs
Wednesday: One-hour Zumba class, weights: legs
Thursday: One-hour personal training session
Friday: Rest
Saturday: 40 minutes cross trainer, 20-minute Tabata workout
Sunday: 40 minutes cardio, weights: abs, arms and back



MYTH: Long-term Pill use makes falling pregnant less likely
A study at Copenhagen University Hospital last year found that levels of anti-Mullerian hormone and antral follicles, which predict fertilisation probability, were 19 and 16 per cent lower respectively in Pill users than those not taking a contraceptive pill.

NEXT: Birth control – pill, patch or implant


MYTH: The Pill causes weight gain
Not according to Dr Farrell, who says that on the contrary, some Pills result in weight loss rather than weight gain. “Psychosomatically, some people imagine they’re hungrier on the Pill, so they eat more, which explains why they put on weight.”

“For women who have a history of breast lumps, or women in their 40s, it’s best to go and see your GP to find out if you’d be better changing to a low-oestrogen pill or coming off it altogether,” she says.


MYTH:
Skipping your period on purpose is dangerous
If you want to take the Pill continuously to avoid having periods altogether, it’s perfectly safe, says Dr Farrell. “People should take the Pill to suit their lifestyle,” says Dr Louise Farrell, vice-president of the Royal Australian and New Zealand College of Obstetricians and Gynaecologists.

Experts at The Royal Women’s Hospital in Melbourne say some practitioners suggest having three normal menstrual cycles after discontinuing the Pill.

Ovarian volume was also between 29 and 52 per cent smaller. While they said the changes were likely to reverse after stopping the Pill, researchers suggested testing ovarian reserves three months after stopping the Pill to accurately gauge fertility odds.


Bear in mind that it’s not foolproof; some people experience breakthrough bleeding and it can stop working after months. For women with a family history of blood clots, smokers and those aged over 35, taking an oestrogen pill does increase the risk of deep vein thrombosis and related conditions, potentially including stroke. If you do wish to puppeteer your periods, ask for a monophasic pill.


MYTH: There’s no need for birth control when you’re breastfeeding
Statistically, you still have a five per cent chance of getting pregnant while you’re fully breastfeeding. If you’re combining bottle and breast, conception chances increase. However, taking certain hormonal contraceptives may restrict your milk supply according to the Australian Breastfeeding Association, so choose the mini pill or an IUD like the Mirena when you’re breastfeeding instead.


MYTH: The Pill increases breast cancer risk
There is a slightly increased risk of getting breast cancer if you are on the Pill. However, Dr Farrell says it’s incredibly low and more likely in women who are over 45.

Heard a rumour that the contraceptive Pill wasn’t all it’s cracked up to be? We’ve sorted the fact from fiction.


MYTH: Antibiotics impair birth control
The only antibiotics known to affect how well some hormonal contraceptives work are Rifadin and Rimycin, used to treat serious bacterial infections such as tuberculosis, according to NPS MedicineWise clinical adviser Dr Philippa Binns. She advises extra contraceptive precautions while taking them and for a few days after finishing the course.




Here’s betting it’s wrinkled. The same effect applies to skin on your face, which can look years older within hours.

Environment: “UV sun radiation damages the top layer of skin and disrupts the skin’s ability to make its own natural moisturising factors,” says Dr Hunt. Other deleterious conditions for moisture include low humidity, air conditioning and heaters, long hot showers and wind.



How does it happen?

Fillers: For a two-in-one, injectable hyaluronic acid-based fillers smooth lines and improve moisture levels. “Hyaluronic acid has the ability to attract and hold several times its weight in water and when used in injectable fillers it has been shown to increase skin hydration levels,” says Dr Hunt.


Skin treatment: Professional skin treatments concentrate on removing a lot of dead skin cell build-up in order to allow moisture to penetrate. “Alpha hydroxy acid can exfoliate dead skin cells but also to aid moisture,” says Dr Hunt.

“Moisture loss does not directly accelerate skin ageing, but it will accentuate the appearance of fine lines and wrinkles, making a person appear older,” says Dr Hunt. The good bit is that you can wind back the visual clock just as quickly by replenishing your body’s fluid stores. As for moisturisers, they’re hit and miss.

1. As we age, a reduction in function of the skin’s glands results in lower levels of natural lipids.

How to avoid moisture loss

Dr Hunt explains how ageing skin loses moisture.

3. Dehydrated skin disrupts normal skin function, resulting in skin cells that do not shed normally and build up at the surface, appearing rough and dull. Moisture also maintains the elasticity of the stratum corneum (the top layer of skin cells) and once it dries out, the skin becomes tight and susceptible to cracks or splits.

Lifestyle: It makes sense – keeping your body quenched on the inside is going to show on the out. “Stay well hydrated and avoid excess alcohol, coffee and tea, all of which dehydrate the body and skin,” says Dr Hunt.

Product: A good moisturiser speaks a thousand skin-saving words according to Dr Hunt. A good one will have three characteristics – an occlusive component, a humectant, and emollient properties. “The occlusive component (e.g. lanolin or mineral oil) forms a protective film on the surface of the skin. The humectant (e.g. glycerin, hyaluronic acid) attracts water from the deeper layers of the skin and ‘holds’ them at the surface. The emollient (e.g. isopropyl isosterate, jojoba oil) fills the crevices between shedding skin cells, resulting in a smooth, soft texture.”

2. Levels of ceramide (a compound naturally occurring in skin’s outer layer) also wane as we age, affecting the layer’s water-binding capacity. Skin’s permeability is also damaged, making it more susceptible to injury from chemical substances and less able to recover. Nutshell: damaged skin incurs even more moisture loss than healthy skin.



You think you have leaky gut because you’re bloated, gassy, achy and crampy. We ask three doctors to define this ‘grey area of medicine’.

What is leaky gut?

“Investigations might include Immunoglobulin G (IgG) or Immunoglobulin A (IgA) food intolerance testing, gut microbiome analysis, complete digestive stool analysis, intestinal permeability testing, nutrient level assessment and autoimmune disease testing,” she says.

Integrative medicine says

Complementary medicine says

Dr Dodsworth says a full patient history is taken, including dietary intake, digestive function, past history of antibiotic use, traveller’s diarrhoea, autoimmune conditions, known food intolerances, current and recent stress levels, regular or intermittent medication, herbal and nutritional supplement use and family medical history.

Western medicine says

“It’s a funny term because, really, it’s a medical scientific term that some Western naturopaths and trained doctors have latched on to,” says Dr Hunter. Complementary medicine practitioners may test for similar diagnoses but they won’t label it leaky gut.

A complete digestive stool analysis and a urine test can check for leaky gut, says Prof Kotsirilos. “There are some studies to suggest that these [gut substances] can cause symptoms of inflammation in the body as the compounds enter the blood, building up in other tissues of the body, and are then released into the urine, causing a leaky gut syndrome.”

Leaky gut is still a grey area of medicine. The term has become popular in the last 10 or 20 years to explain how gut substances literally leak into the bloodstream.  


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