Evie's tips to success!

October - Newsletter

Thank you for taking the time to read my newsletter. I hope you find my tips useful with your journey!


Did you know? 

Lack of exercise and heart disease. 


Physical activity has been identified as an important contributor to maintaining good overall health. Cardiovascular disease (CVD) is a major cause of death in Australia, with 45,392 deaths recorded in Australia in 2015.


Level of exercise statistics by the Heart Foundation in 2014/15, show that 65.4% of Australians aged 15 and over had low levels of exercise. On average, Australians spend 35-45 hours a week on sedentary behaviors such as, watching tv, playing electronic games, using their computer, phone and are being social by going out to dinner, drinks, movies etc. These hours don’t include the amount of time spent on sleep, sitting at work, sitting in the car or public transport to and from work.


Australians are sitting down and laying so much, that experts want to double the recommended amount of 150 minutes a week of accidental exercise, even if you already do ‘enough’ exercise. 


Cardiovascular disease:

  • is heart, stroke and blood vessel diseases
  • kills one Australian every 12 minutes
  • affects one in six Australians or 4.2 million
  • CVD was the main cause for 480,548 hospitalisations in 2013/14 and played an additional role in another 680,000 hospitalisations


Coronary heart disease or heart disease:

  • affects around 1.2 million Australians
  • is the single leading cause of death in Australia
  • claimed the lives of 19,777 Australians (12% of all deaths) in 2015
  • kills one Australian every 27 minutes


Heart attack:

  • It is estimated over 400,000 Australians have had a heart attack at some time in their lives.
  • Each year, around 54,000 Australians suffer a heart attack.  This equates to one heart attack every 10 minutes.
  • Heart attack claimed 8,443 lives in 2015, or on average, 23 each day.


Risk factors;


Risk factors include high blood pressure, high cholesterol, overweight and obesity, physical inactivity, low fruit and vegetable intake, alcohol and smoking. Nine in 10 adult Australians have at least one risk factor for CVD and one in four (25%) have three or more risk factors.





Extra info…

How to control blood pressure & cholesterol. 


Blood pressure is the pressure of your blood on the walls of your arteries as your heart pumps it around your body. It’s a vital part of how your heart and circulation works. Your blood pressure naturally goes up and down all the time, adjusting to your heart’s needs depending on what you are doing. High blood pressure is when your blood pressure is persistently higher than normal.


A blood pressure reading under 120/80mmHg is considered optimal. Readings over 120/80mmHg and up to 139/89mmHg are in the normal to high normal range. It is very important to get your blood pressure checked regularly, and if it’s persistently high it needs to be controlled. Uncontrolled high blood pressure can lead to a heart attack or stroke. It may also affect your kidneys.


The exact causes of high blood pressure are often not clear. Your blood pressure may be strongly influenced by:

  • Family history
  • Eating patterns, including salty foods 
  • Alcohol intake 
  • Weight 
  • Lack of physical activity 
  • Medicines

Top 5 lifestyle changes to improve your cholesterol

High cholesterol increases your risk of heart disease and heart attacks. You can improve cholesterol with medications, but if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. If you already take medications, these changes can improve their cholesterol-lowering effect.

  1. Eat heart-healthy foods; By making a few changes in your diet you can reduce cholesterol and improve your heart health.
  2. Choose healthier fats; Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy and monounsaturated fats, found in olive and canola oils for healthier options.
  3. Eliminate trans fats; Trans fats affect cholesterol levels by increasing the "bad" cholesterol and lowering the "good" cholesterol. This bad combination increases the risk of heart attacks. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers and cakes. Even small amounts of trans fat can add up if you eat foods that contain small amounts of trans fat. Read the ingredient list, and avoid foods with partially hydrogenated oils.
  4. Eat foods rich in omega-3 fatty acids; Omega-3 fatty acids don't affect LDL cholesterol. They have other heart benefits, such as helping to increase high-density lipoprotein (HDL, or "good") cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure. Some types of fish, such as salmon, mackerel and herring are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.
  5. Increase soluble fibre; There are two types of fibre, soluble and insoluble. Both have heart-health benefits, but soluble fibre also helps lower your LDL levels. You can add soluble fibre to your diet by eating oats, oat bran, fruits, beans, lentils and vegetables. 
  6. Exercise on most days of the week; Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise a day.

Quote of the month: 


What you allow, is what will continue!



So there you have it guys, Hope this information was useful to you.


Take control of your life. rock on!


Till next month..


Evie - Director of Total Fitness Training

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