Health Tips | Catalyst Fitness

Sick This Autumn – I Think Not

We very often hear people talk about “getting sick.” I would like to suggest that it is more of a case of you “doing sick.”

Sickness, disease, a cold or the flu are each far more related to what choices you make each day. Bad luck, and “catching a bug,” is not really what happens. After all, people around you often do not “catch” the same bug that you did, even though they touched the same doorknobs and breathed the same air.The secret here lies in your immune system. If it’s working right, you can breathe in bad germs all day long and not get sick.

The Secret To A Healthy Success

One secret to your over health success is your immune system. Your immune system has an enormous role in your health that it can affect every cell in your body. Your superhero immune system must not only protect you from coughs and colds but also to fight against cancer, repair damaged joints and regenerate properly aiding in the slowing of the aging process.

Let’s Take Action!

This month let us all commit to making ourselves a little healthier by choosing one or more of these healthy habits to harvest the rewards of an incredibly healthy Autumn season.

Rake In The Benefits With These Great Tips

Sleep at least seven hours each night: Better sleep means a healthier immune system. Remember our brain and body recover from the day’s stresses while we sleep. Your body especially needs this when you subject yourself to rigorous, long or high exercise levels.
Get Adjusted: Have you and your family’s spine and nervous system checked because your immune system is run by your central nervous system. Chiropractic kids are freakishly healthy — This is one great reason why!
Avoid Sugar and Snacks: Especially sugary, salty or fried foods, or foods with pesticides or preservatives in them. Limit the added sugars where you can. Steer your family towards fruit and vegetables instead. Get creative and save time with power smoothies.
Reduce Dairy: Try using almond or rice milk instead. Take any child with asthma or ear infections off of dairy, and they improve – just about every time. Add in some adjustments and the healing is even faster.
Regular Exercise: Make sure you and your kids exercise each day. Want to make it one step better? Add a workout in the morning before school or work that is fun. The Monday, Wednesday or Friday early morning classes from 6.15AM TO 7.00am take discipline but is rewarded with increased energy and setting your metabolism for the rest of the day. It will get your lymphatic system moving which makes for a healthier body. If you are reading this then you are most likely already doing one or more of the many classes or runs that Karyn and Catalyst Fitness offer – well done!
Avoid Medications and Let Fevers Ride: When you or your children do get colds, do not immediately lower the fever. When children have a fever, comfort, and love on them, and monitor them closely, but try not to break the fever. The fever is the body’s way of combating the “bug” and learning how to protect itself in the future from the unwanted invader. Far too commonly, we see that persons that use fever-reducing drugs often seem to have colds that last for a week or longer.
Eat Breakfast Every Morning: That’s why they call it “breaking the fast,” so get your day started with a healthy meal.

Ready To Help!

Fantastic News! Chiropractic sits at the very top of that list! So do not limit Chiropractic care to aches and pains. This year make chiropractic part of you and your family’s wellness strategy. Together, we can prepare your immune system to be more resistant to the cooler seasons ahead so that you have no interruptions in your exercise routine.

For Your Health

Dr Ron Howard

Forward planning

Hey guys, as I sit here to write this, it is raining heavily outside and the cyclone is about to hit. This reminded me that after a beautiful summer and despite it still being very warm, at some point the season changes and things start to become colder and wetter outside making it less appealing to get out there. Most people don’t particularly enjoy the prospect of walking/ running/ riding in wet, cold and muddy conditions and so gradually reduce their physical activity as winter sets in. This then inevitably leads to a panic in spring as you realise you’ve gained a few kilos and fitness is not what it could be. So in order to avoid this I recommend planning a few strategies now.

Well ahead of this time, start thinking about how you can continue your goals throughout the year. If you actually really enjoy being outside, learn about ways to layer up clothing and invest in a good raincoat. The hardest part is always opening the door and starting out. Once you are doing it, you’ll be amazed how much you enjoy it and before you know it, you’ll be back in a hot shower at home! If you are lucky enough to have a longer lunch break, you may be able to fit in a run or power walk then so you can still get a few rays of sunshine in your day.

If you really dislike the outdoors, look for your local gym, group fitness classes, indoor swimming options or indoor teamsport options. This brings me to another point, as always, having a team or someone else to go with, will help to keep you honest about turning up for training and game time. It is not always appealing to walk out the door after a long day at work and head out on a cold rainy night for sport but, your body will thank you for it and generally speaking, you will feel a lot better once you have done it.

No matter what your preferred exercise habits are though, try to maintain eating fresh and seasonal food and keeping your portion sizes appropriate to your size. This will stop you from overeating ‘heavier’ winter meals and give you far better results overall.

All in all I’m just saying, a little forward planning can go a long way here towards achieving your 2018 health and fitness goals!

Stay strong. Stay healthy.
Amber.

What You Should Know About Exercise and Spinal Care

With 2018 being my 28th year in practice, I‘ve heard many New Year’s resolutions during my career. The most common resolution usually goes something like this: “I want be healthier this year!” What I’ve realised is that “healthy” for most people means that they want to get fit. Or at least look fit which often means losing some weight and to exercise more.

While most people know that working out is good for them, the number one excuse I hear is, “I don’t have the time.” Really now, when the rubber meets the road, what ever a person deems important in their life they will make time for. A 2012 study published in the Journal of Clinical Psychology stated that within the first week, 25 percent of people have already given up their resolution, followed by 36 percent within the first month, 54 percent within the first six months, and a whopping 92 percent have given up within the first year. One would think that if people noticed increased health after starting their resolution, it would be enough motivation for them to stick with it. Many people start the process but don’t notice a difference in their overall health because they give up after too short of a time frame. Others go out to hard too fast and get discouraged or sustain a injury and quit.

You may be thinking: “Shouldn’t I get healthier if I exercise?” Not always. Professional athletes can be some of the fittest, leanest people on earth, but unfortunately, the opposite is often true. For example, the NFL Players Union and Harvard released a study stating that the average life expectancy of professional football players is mid to late 50’s, as opposed to mid to late 70’s for the average person. I have personally seen many lean, fit, very sick people in my career.

For anyone who exercises and wants to get healthier our bodies need to function properly. Many scientific studies have shown that chiropractic care can alter and enhance muscle function. Interestingly, studies have shown that adjusting dysfunctional segments in the spine, can not only improve spinal function but can also improve the way we sense our environment, process information in our brain, and control the muscles in our arms and legs.

In other words, how our spine moves, and for that matter our body, is a product of how our brain and nerve system is working because exercise is physically stressful on the body. In fact, physical stress is the number one cause of spinal subluxation. A spinal subluxation is a dysfunctional area in the spine that negatively affects health and wellbeing, due to its influence on the nervous system. Spinal subluxation can lead to interference with normal nerve supply from the brain to your body’s cells, organs, and tissues. Without proper nerve supply, your body can’t function properly. This is one of the key focuses of chiropractic care to detect and correct spinal subluxations in order to restore the healthy function of the spine and nervous system. This enables the body to function at its optimal potential. So if you have already started your New Year’s resolution, or for that matter a new exercise routine, be extra careful with your spine during your exercise program and realise how complex and wonderfully you are created.

If you are starting out with a new exercise program, you may need to increase your spinal maintenance schedule to counteract the new stresses to your spine until your body has had time to adapt. This will help to prevent injuries by improving your core stability, improve your proprioception, and increase the accuracy of your brain’s control over your muscles. If you haven’t had your spine checked for a while, make sure to do that first, before starting any exercise program ensuring things are moving the best they can from a structural and neurological level.

For Your Health

Dr Ron Howard

1. Norcross, J.C., Mrykalo, M.S., & Blagys, M.D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and non-resolvers. Journal of Clinical Psychology, 58(4), 397-405.

Back In The Saddle Nutrition-wise

Oh yes! It’s that time of year when all your festive season, culinary indulgences, come home to roost. That waistband wasn’t quite so tight in November, those sugary treats just crept back into your daily routine without you even blinking, not to mention the extra glasses of sauvignon blanc, or the Friday night fish ‘n chips on the wharf with the kids.

For many of us, Christmas and New Year is a special time, family time, and why not. Eventually though, that line needs to be drawn back in the sand, and it’s back to reality.

It’s not always necessary to go on a diet per sae. In fact most of us know, that diets don’t really work. So what’s the answer?

Well for one thing, instead of living a life of deprivation, you can focus on regulating your blood sugar levels.

Focusing on regulating blood sugar levels (b/s levels) will result in optimal functioning of certain hormones in our body and allow our natural ‘feedback system’ to work properly, achieving higher energy levels, our natural weight, and optimal health, as opposed to struggling with the all-to-difficult unwanted weight gain conversation that, let’s be honest, we all hate.

Just by taking on even half of these tips as a sustainable ‘way of being’, swapping out or swapping in certain foods, along with some basic regular exercise like walking just 20 minutes a day, and simple portion control, will have you back in shape and bouncing with energy again in no time.

Eat a low to moderate carb diet – This helps to prevent blood sugar fluctuations. If it works for you, smaller meals 3 – 4 times through the day to ensure you have a continuous supply of energy.
Avoid blood sugar spikes – by passing on the refined sugars and refined carbs like baked goods, (that regular morning scone has had its day!), white breads and pastas, as they have a high glycaemic rate, raising blood sugars quickly, which is what you don’t want; as well as fizzy drinks, sports and energy drinks, and fruit juices, that are packed with simple sugars, or artificial sweeteners, caffeine and preservatives, that will inevitably lead to hormonal imbalances and b/s spikes. Switch to whole grains and whole foods wherever possible.
Reduce stimulants like caffeine and nicotine – stimulants cause a surge in hormones like adrenaline, which in turn spike b/s levels. One coffee or tea a day is fine if caffeine works for you. If you are sensitive to caffeine though, favour decaffeinated beverages, herbal teas, or good old water.
Foods to include in your diet – Green leafy vegetables – broccoli, spinach, kale, and other leafys like roquette and watercress. These are all rich in dietary fibre and magnesium, which are brilliant in helping to regulate b/s levels, slowing down energy release, and glucose absorption. Starchy veggies like sweet potato and squash contain much more fibre and antioxidants than white potatoes, and help with the balancing act.
Learn to love whole grains – like oats, brown rice’s, or buckwheat that are high in soluble fibre and are slower to digest. Slower digestion creates a smaller fluctuation in b/s levels compared with refined carbs. Quinoa and millet are high in plant proteins, which help sustain energy without crashing b/s levels.
Legumes – black, pinto, kidney, black-eyed beans, chickpeas and all the lentil family are high in fibre, complex carbs and protein, making you feel fuller for longer, and allowing for balanced blood sugars. Substituting legumes for foods that are high in saturated fats or refined carbs will help lower the risk of type 2 diabetes and high cholesterol.
Cinnamon – has been shown to improve insulin sensitivity and cells ability to respond more readily to insulin so that less is released into the bloodstream, allowing improved b/s balance. It can also reduce CVD by improving triglycerides, LDL cholesterol and total cholesterol levels.
Avocados – are full of mono-saturated fat which helps slow the release of sugars into the bloodstream, promoting less insulin release.
Chia seeds – improve insulin sensitivity, and aid symptoms related to metabolic syndrome, including imbalances in cholesterol, high BP, and significant rises in b/s levels after meals. They also have highly potent anti-inflammatory powers and a high fibre content.
Use spices – Turmeric, ginger, coriander, cumin all have diabetic fighting properties, improving insulin sensitivity and metabolism of both glucose and cholesterol, reducing b/s and insulin levels.
Nuts and seeds – are a fantastic source of fibre, healthy fats, protein and magnesium, which all prevent b/s spikes and promote slower digestion and longer satiety.
Apple cider vinegar – has been found to blunt b/s and insulin increases. It slows down the absorption of carbs into the blood, and slows the breakdown of starches into sugars.

Sarah La Touche is a registered Holistic Nutritionist, and a member of the New Zealand Clinical Nutritionists Association. She is available to see clients for nutritional consultations and advice by phoning 027 315 1165 or email sarah@livingnutrition.co.nz.

Beach, water and the outdoors

Welcome to 2018!!!

And since we are lucky enough to have these public holidays over the summer I thought I would focus this post on beach, water and the outdoors and how these can be used throughout your time away to stay fit and keep on track with your health and fitness goals. With such a warm summer it’s hard to stay indoors and whether you are out by yourself or with the family, it’s an excellent time to be active.
There are many total body exercises that can be done out on the beach or in the park if you are not near your gym. Think about exercises you have done at bootcamps and in your regular gym routine and imitate them using either no equipment or a park bench and steps. A playground provides many great challenges, just use your imagination (those monkey bars are not as easy as they used to be)! These will help you keep up your strength for when you head back to your usual routine. If you do prefer to be in a gym, Catalyst along with other gyms are open and available for casual or holiday memberships.Running and walking in the hills will give you fantastic cardio as well as endurance. In our area we are spoilt for choice in terms of mountain bike tracks and road riding opportunities and it’s available at all levels. If you need a bit of confidence then head out with a buddy and build it up from there.

It’s also the perfect time for water sports with the water very warm and whether you are more into saltwater or freshwater, the options are endless. Dust of those kayaks and paddleboards and go out and explore. Open water swimming is also a great total body workout just check with the locals where the best options are for this but most of our beaches are safe and shallow. It doesn’t have to be about how far you go but more about being active and enjoying yourself.
A huge bonus is that you really don’t have to do these alone as it’s the perfect time to introduce your kids to the outdoors and all the fun that can be had. From backyard cricket, beach sports to tramping, get into it with your kids and watch their confidence grow plus a good challenge is trying to keep up with them! It won’t be long before they will well and truly beat you! Most of all have fun !!!
It can be really good to give your body a break from the usual workout routine, and provided you stay active and keep up your base fitness while you are away, you will come back feeling more motivated, rested and ready for new challenges. Obviously since it’s the festive period with more desserts and alcohol staying active will also reduce the weight gain. Think about it though, you worked hard all year is it really worth throwing it all away over a couple of weeks? I know that sounds harsh and don’t get me wrong, enjoy a good time and those treats but don’t make it last all summer otherwise it’s very hard to get back on track.
On that note, have a fantastic holiday and I look forward to seeing you out there!
Stay strong. Stay healthy.
Amber.

New mums and exercise

Hey guys, and more specifically ladies with babies for this blog post!

Today I wanted to focus on how exercise can benefit new mums and their babies and why it is something that is very important to include in your new, and no doubt, very busy routine. Once things settle down from the labour and birth, and of course depending on how the delivery went, it is safe to start doing some gentle exercises. In the early days this will include some regular pelvic floor exercises as this is an area that is really important to re-strengthen for future bladder control and subsequent pregnancies ( I know you don’t want to hear that right now, but trust me there likely will be a day when this seems to be a good idea again). You may also feel up to getting out for some gentle and short walks either with baby in the pram or wrap or just a few minutes to get some fresh air. Sunshine and fresh air will do wonders for restoring your energy even when you are completely sleep deprived. The hardest part is always getting out the door and it takes time to work out when the best time of day is for you to do this. Over the summer months, you need to be careful both for yourself and your baby not to get sunburnt. Make sure baby is well covered with breathable clothing and hat and any exposed skin is sunblocked. Babies skin is very sensitive to sun so keeping baby shaded is the best option. Also make sure you take water, sunblock and a hat for yourself and if you can, avoid the hottest part of the day. In the winter this is a bit easier but of course the opposite is true for clothing making sure baby is well rugged up! Go somewhere you feel comfortable walking and as things settle down, increase the time and speed at which you walk to get more out of it. At some point you may also feel ready to run with the buggy but build it up slowly.

I usually say from 6 weeks postpartum, you can start to increase the exercises you are doing (for some mums this can be sooner if you have had a very good pregnancy, labour and birth however, give yourself and your body break and enjoy the bonding time with your baby). This means you can start to resume things you did pre-pregnancy or start a new programme either at the gym or at home. It can be very helpful to have a personal trainer involved in writing a personalised programme at this stage. Another great way to start back into exercise is joining a mum and baby class where you can meet other mums and babies and have fun together improving your fitness. Keep in mind, exercise is not only about losing the so called “mummy tummy” but also about realising that you are not alone and it’s a fantastic way to clear your head and recharge the batteries. There are many exercises that you can do at home too and these can be with or without your baby. They don’t require extra equipment if you don’t already have it as there are plenty of bodyweight exercises available that will give you a fantastic workout. Just be careful to keep good technique so you don’t injure yourself. If an exercise does not feel right, stop and check if you are doing it correctly or if it is appropriate to be doing at this stage. If you are using your baby for some of the exercises, pick a time when baby is generally happy and alert and stop if he/she is showing signs of tiredness.It really is a bit of trial and error and soon they will begin to enjoy this time of interaction.

The most important thing with any exercise you do resume is that, you are ready for it (check with your midwife or GP if you are unsure), and that you can enjoy it. This may be hard in the beginning as you will feel sore after your first few workouts but hopefully beyond this, you will be able to find a bit of a routine and balance that works for you. Hopefully thereafter you will begin to have fun and feel the benefits. So remember, even if it isn’t working one day, stick with it and give it another go the next day. Your baby will constantly be changing their needs but try to roll with it and somewhere in there, take just a few minutes of time for yourself. Happy Mum = Happy Family

Stay strong. Stay healthy Amber.

The Benefits of Exercise and Chiropractic

It’s time! Your alarm is set and your runners are ready to witness a workout that will begin the next new you. You’re going to get back into shape!

Sound familiar? Many people find it hard to get motivated for a “big workout” at the gym, or getting up at 6 am for a 5 Km run, bike ride or perhaps a Bootcamp with Karyn. However, scientists have found that peoples’ bodies are not only physically different when it comes to exercise but also in the way they perceive the exercise and in the way that they get motivated. They believe that it is all linked to an individuals’ body chemistry and this chemistry can determine whether we find exercise a chore or a pleasure.

What Determines My Level of Activity?

“If we do not move it, we lose it.” This adage rings true for not only our waistlines but also our motivation to enjoy the exercise that will keep us in shape. For instance, people have different levels of physical capacity; there are people that find going for a walk is more than enough exercise for them. Whereas, others find that spending hours working out in the gym is still not enough. Unfortunately we typically find that more sedentary people feel that walking or doing a few sit-ups are sufficient and this may not always hold true.

The way we look at exercise also contributes to our chemistry and our motivation to do it. If you are one of those people that hates exercise and finds it extremely hard to get motivated, what can you do?

Where Do I Start My Motivation to Exercise?

The first big step is to pick an exercise that you enjoy doing and then ease yourself into it, particularly if you haven’t been active for a while. Be careful for if you push yourself too hard at the start of your exercise program it is only going to make you feel worse and discourage you from continuing. I have seen this happen many times over the years in the office. Emphasis – ease into things!

If you have led a sedentary lifestyle and have not been exercising start with a simple form of exercise that takes the weight off of your feet, such as a light swim, water aerobics or a bike ride. To gain motivation and help with committing to form a healthy lifestyle routine take up a social exercise activity. This can mean joining a class at Catalyst Fitness or just going for a walk with a group of friends.

Another tip is to try the media to help get you motivated. Listening to your favourite songs or watching T.V. when you are exercising as a distraction can help to keep you motivated and improve the results of exercising.

Join a team or enjoy it alone, but the bottom line is that if you enjoy the exercise you are doing there is more chance that you will stay motivated and persevere to get the results you want.

Would You Like Some Help?

At Coast & Country Chiropractic Center we are here to help you with and to achieve better health and well-being. This of course can be done in conjunction with working personally with Karyn here at Catalyst Fitness. Having practiced in the region for 15 years, the relationships I have with many of the Doctors, Physio’s and Specialists in the Tasman area means you can be confident that as a team we will get you on track. We want to help you achieve your health goals that may contain weight loss, better nutrition, and overall optimal health. If you are just starting your exercise program or an athletic pro, let us help you obtain your goals of optimal health and performance.

For Your Health

Dr Ron Howard

Categorized as: Health Tips