Will Smith deserves so much respect, because he practices what he preaches, and he has worked so hard for everything he has. Watch for the part about when his dad asked him to rebuild a brick wall…amazing! It’s about finishing what we start and persevering. That’s how we can achieve success.
As we know Harry Kewell is one of the biggest names in sport, espeacially right now after
just signing a 3 year deal with A-Leauge Club Melbourne Victory.
Now Harry is under the guidence of Melbourne Victory Strength and conditioning coach
Adam Basil, who happens to be my brother and a integral part of the Basil Bodies training
system.
You may not no this but Adam also works very closely here with me behind the scences at
Basil Bodies on all our exercise programing that we apply to all our personal and group
training clients.
CLICK HERE and check out this article from the Hearald Sun on how he is getting Harry
back into shape to play football again.
Yours In Health,
Archie.
PS. If you want a full soloution and real results from your training program with a 100% money back guarantee call us today for your FREE Health and Fitness Consultation and we will show you a system that is fail proof.
Spring can be the perfect time to begin a new fitness program, whether you’ve been sedentary all winter, or simply need a change of pace. Refreshing your exercise routine may include taking your workout outdoors, or alternatives to your normal workout, such as taking up a sport or tackling projects around your home. With a little preparation, your spring exercise routine can help you stay fit and healthy for the rest of the year.
1. Set Realistic Goals
Take your current fitness level into account before beginning a new spring workout routine. If you didn’t work out much during the winter, it’s important that you start out slowly as you get back in shape. Commit to exercising regularly and increase your intensity as your fitness level improves. If you try and push yourself too hard to begin with, its possible you will burn out quickly or even injure yourself.
2. Take Your Workout Outdoors
If you’ve spent the winter working out indoors, you may enjoy trying something new, or adapting your current workout to the outdoors. For example, if you normally walk or jog on a treadmill, try walking around a track, a park, or your neighborhood. If you’ve been working out on a stationary bike, you may enjoy riding a regular bike on a local bike trail. To make these workouts even more fun, invite your friends or family to join you.
3.Take Up a Sport
Try a new sport, or take up one you used to enjoy. Playing a sport can break up the monotony of your workout routine by providing a great workout, as well as fun and a connection with others. Tennis and golf are good outdoor workout options.
4. Spruce Up Your Home
Spring cleaning, gardening and home repair projects can all provide good workouts, while sprucing up your home. Dusting, vacuuming and cleaning windows can burn up to 200 calories an hour, while gardening and yard work can burn between 250 and 350 calories an hour, reports U.S. News and World Report.
5. Protect Your Skin
It’s easy to forget sunscreen when the weather’s mild, but your skin needs protection from ultraviolet (UV) rays year-round. Apply a sunscreen with an SPF of at least 15, to all exposed areas of your body when working out outdoors. Choose a waterproof variety to keep sunscreen from running when you begin to sweat.
6.Treat Seasonal Allergies
Outdoor workouts can bring on, or worsen seasonal allergies, because pollen and mold counts are high in spring. If you suffer from seasonal allergy symptoms, such as a runny nose or itchy, watery eyes, your doctor can recommend a treatment option, such as an antihistamine or decongestant. Many prescription and non-prescription options are available.
Think of winter food and your mind conjures up images of thick vegetable soups, and steaming stews. And surprise, surprise these are exactly the type of food you should be eating at this time of year.
When the days are colder you need more warmth from your food and this is provided by these types of meals where everything is cooked in one pan so no nutrients are lost and warming spices are added to increase the metabolic rate and send heat round the body.
Now in these days of air conditioning and central heating and traveling by car from door we may need this less than in the past but the principles are the same. This is also not an excuse to throw all your summer healthy eating out of the window just because it’s cold outside. The same principles apply but just adapted to take advantage of all the seasonal vegetables available.
Good Winter Foods
Vegetables which are fantastic winter foods include:
* Sweet potatoes
* Pumpkin (always go for the orange varieties of both of these vegetables)
* Squashes
* Turnips
* Swedes
* Parsnips
All of these are high in Vitamins A and C which will help build the immune system and ward off illness. Garlic is another good vegetable to eat at this time of year as it has proven anti-viral and anti-fungal properties and could just help you stave off that cold.
For warming grains go for:
* Oats
* Quinoa
* Brown
Other grains are more cooling so if you are making or buying bread try not to make it the staple of your winter meals.
Other good ingredients include:
* Beans
* Black beans
* Lentils
Really any pulse will do. They have been called the “perfect health food” Low in fat, high in protein and complex carbohydrate and fibre, they also contain a range of vitamins and minerals and are low on the Glyceamic index, what more could you ask? They will add a welcome bulk to any soup, stew or vegetable side dish and are an excellent source of protein and Vitamin B for vegetarians and vegans. If you want to avoid some of the side effects of these high fibre foods cook them with fennel or cumin and make sure you follow the preparation instructions regarding soaking if they are dried.
It goes without saying that you should choose foods from good sources and organic when ever possible. Traces of chemicals found in non-organic foods often cannot be removed simply by washing and over time can build up in your body tissues to unacceptable levels.
Other system boosts
You may find that you are feeling a little down as the nights draw in. Do try to get outside, especially in the mornings as the sun comes up. Natural light will help your pineal gland to switch off it’s night- time melatonin production and act like a natural caffeine boost. Artificial light is not full frequency light and as such is not as powerful as sunlight at switching off the Pineal and this why you might feel more sleepy in the winter time.
If you are still not feeling 100% you might want to try a multi-vitamin and mineral supplement. Try to buy the best quality you can and make sure it is in the best form for your body to assimilate it. Generally fat soluble vitamins (ADE) are better in capsules and water soluble (BC) in tablets. And make sure you get a good cross section of minerals to help with this too.
Just because it is cold and you might feel more inclined toward hot drinks, don’t forget your body still needs at least 1.5 litres of water a day. If you find it too cold to drink chilled water, leave it to stand and drink it at room temperature. It is more rehydrating that way anyway as the body doesn’t have to expand energy heating it to body temperature. Or if you want a heated drink try a herbal tea instead of regular tea or coffee.
Things to avoid
Try to avoid eating too much dairy produce. In general these are mucous forming and won’t help if you are prone to colds or chesty coughs.
You can still get good quantities of calcium from:
* Tofu,
* Beans,
* Dark green vegetables (such as Kale, and Broccoli, the Purple variety in particular or by sprinkling some poppy seeds on your food)
Eat simple combinations. It may be tempting to stick as many things as you can into a stew but you are making it hard for your body to digest them all. It does give you chance to appreciate the flavours too.
Try to reduce your refined salt and caffeine intake. (If you must have salt try to find whole natural sea salt which is slightly grey.) This is good advice at any time of the year and even more so during the winter when your lymphatic, immune systems and Liver are busy trying to keep you healthy.
Following on from the last point try to avoid chemically altered or highly refined foods. These will have almost none of the nutrients that fresh foods have and could actually be more difficult for your body to deal with.
Try to avoid alcohol. It’s no accident that the word to describe feeling drunk is intoxicated! If you are eating well to build your immune system you risk undoing all your good work if you overindulge at the bar.
By Jane Regan MGPP, ITEC, LCIC, MIIR
http://www.worldwidehealth.com/health-article-Winter-Nutrition-For-You.html
This is a first in a series of videos for you called exercise of the week. (EOW)
Today we are starting with a great exercise for your whole body. Its called the Clean and Press. Try it and let me know how you go.
Here’s an example of a typical circuit we use for strength,conditioning and fast fat loss here at Basil Bodies Personal Training.
“I’ve enjoyed every minute of my Basil Bodies Boot Camp experience. I started out feeling sluggish and generally unfit. Since then, I’ve seen my fitness improve, muscle tone increase, and am feeling great. The workouts are incredibly varied, interesting, and encourage you to challenge yourself. This isn’t a scary army-style yelling boot camp. The trainers are supportive, helpful, and cheery. The boot camp is suitable for all ages (I’m 23), and is much better value for money than a gym membership which sits forever unused! Archie’s enthusiasm is contagious, and I have no hesitation in recommending boot camp to women of all ages, and fitness levels.” – Fiona, Pascoe Vale (age 23).
