Evie's tips to success! - March




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Did you know? Benefits of various fruit and vegetables


Most Australian’s don’t eat enough fruit and vegetables. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.

Fruit and vegetables are needed for a well-balanced and heathy lifestyle as they provide our bodies with vitamins, antioxidants, nutrients and fibre.


Below I have listed, 21 benefits of various fruit and vegetables that can help with;

  1. Acai contains Omega 6 & 9, reduces blood pressure, boosts sexual drive, reduces signs of ageing and stress
  2. Apples detox heavy metals and radiation from the body
  3. Avocados soothe the digestive track and nourish the brain they also help with insomnia
  4. Bananas – help reduce anxiety, relive depression, can reverse colitis, IBS and Crohn’s
  5. Celery juice helps with high blood pressure and celery helps headaches and hypertension
  6. Carrots rejuvenate skin, hair and eyes
  7. Cranberries remove radiation form the body, they cleanse the liver and help destroy bacteria and viruses
  8. Cucumbers nourish the adrenal glands
  9. Figs help reduce bloating
  10. Ginger reduces body fat and aids in weight loss
  11. Garlic helps heal thyroid issues
  12. Grapes provide an ultimate energy boost
  13. Kiwis are helpful for hypoglycemia and hyperglycemia and prevent acid reflux
  14. Kale protects the lungs
  15. Lemons hydrate and replenish electrolytes
  16. Melon deeply hydrates the body and cells
  17. Mangos can help you sleep at night and they calm the nervous system
  18. Pears soothe an upset stomach
  19. Sweet potatoes balance hormone production
  20. Spinach strengthens the heart and brain and repairs joints and nerves
  21. Wild blueberries improve and strengthen eyesight


Extra info…Myth busters by Evie


Myth 1: no pain, no gain

Discomfort during exercise is natural, but pain? No way. While, there’s nothing wrong to push yourself and try to extend the limits of your endurance when you exercise, it’s not true that the best workouts are the ones that leave you feeling horrible, sore or beat up the next day. Your workouts can still be challenging, but if you’re experiencing pain, you should stop. Muscle pain during or following exercise usually suggests an injury. However, some muscle soreness is unavoidable, especially if you are new to exercise.


Myth 2: Soreness after exercise is caused by lactic acid

The soreness you get a day or two after working is called DOMS (delayed-onset muscle soreness,) and the belief that it’s caused by lactic acid building up in your muscles while you exercise is false.


This is based on the fact that during intense exercise like weight training the muscles make energy for contraction anaerobically (without oxygen), which leads to lactic acid production. This is in contrast to aerobic exercises like walking or jogging that produce energy using oxygen, with little lactic acid build-up. This belief that lactic acid causes DOMS has been shown to be false since any lactic acid that is produced during exercise is cleared shortly after you finish, long before muscle soreness begins.


Instead, that soreness is actually caused by tears in your muscle that occur as you exercise, especially if you’re just starting an exercise regimen: It turns out that strenuous exercise leads to microscopic tears in the muscle, which leads to inflammation and soreness. This might sounds bad, but the muscle damage is an important step in the muscle getting bigger and stronger. Your muscles are made up of protein filaments that shorten, leading to a contraction. Essentially, as your body repairs those microscopic tears, you’re building new, healthy, and strong muscle tissue. This is also the reason why weight training encourages you to increase the resistance or heaviness of your weights as you get accustomed to one level as it’s only through this process that you actually get stronger and build more muscle.


Myth 3: Exercise is worthless if not done regularly for hours

Getting in shape (not to be confused with weighloss,) doesn’t have to take a really long time. There’s no magic method to get in shape quickly, but there’s a great deal of new research that shows a healthy exercise regimen doesn’t mean spending hours at the gym every single day.


20 minutes a day is all that you need. 20 minutes of high intensity interval training, is a great way to cut down on the length of your workouts and get great results in less time but it requires more effort.

We all know repeated exercise has great health benefits, but it doesn’t have to be everyday or for hours.

Even a half-hour walk can make a big difference. Any activity is good activity.



Myth 4: You need a sport drink when exercising to replenish your body’s electrolytes.

This is one of those myths that I get asked a lot about and I believe it got carried away from its original intent.

Sports drinks are important for people who complete marathons or triathlons; they are for improving performance in high-intensity exercise that lasts longer than an hour. Sports drinks provide water to replace what is lost in sweat and sugar (glucose), the fuel muscles need most in intense exercise.


They are not necessary for workouts at the gym or a bike ride on the weekends. In fact, if your goal is weight loss, the calories in the sports drink will offset the calories you burn during exercise.



Myth 5: Stretching before exercise will prevent injury.

The confusion about stretching comes down to the fact that many confuse “stretching” with “warming up.” It’s very important to warm up before strenuous exercise and warming up can prevent injury, but stretching specifically has been shown to at best have little benefit.

Make sure you warm up properly before you begin a workout, possibly even include some stretches to limber up and boost your flexibility, but leave the stretching for the end of your workout.

For those that work long hours behind a desk, a long stretch-session every couple of hours would do you the world of good.


Myth 6: Exercise will help me lose weight quickly.

This is one myth that usually turns people off from exercise entirely when they spend hours exercising and don’t see the results they were hoping for. The problem is that exercise can help you lose weight, but it’s not the direct calories in less than calories burned therefore weight lost. For example, walking for 30 minutes will burn about 100 calories. Sitting in a chair for the same period of time will probably burn 60 calories, this is your BMR (basal metabolic rate). The real weight-loss benefits to exercise come from the eventual ramp-up of tolerance for intensity and duration of exercise that you get once you get started.

As you exercise, you’ll start walking or running faster, or perhaps you’ll walk or run for longer. So as you train, the weight loss benefits scale better over time than sitting at home, you’ll lose more weight. It’s also important to remember don’t confuse the weight loss benefits of exercise with the health benefits of exercise, which you feel almost immediately.


Myth 7: You need to take supplements to build muscle.

This is another myth that’s applicable to some people, but not most of us. But you’d never know it from the way supplements are marketed. Supplements can help, especially if you’re a bodybuilder but the typical person who does some weight training two or three times a week to stay fit and build a little muscle mass doesn’t need creatine or protein shakes in order to build muscle. It is true that you need more protein if you want to build muscle size and strength. But you can easily get that protein from food, meaning that supplements are unnecessary. In fact, the protein in most supplements is derived from milk or soy anyway, so you are paying for a supplement manufacturer to extract the protein from food and sell it back to you.

I am not telling you to skip the protein shake if you think it’s tasty and enjoy it, but remember it’s essentially another meal. Adds more calories that you may not need if you’re just going to go home and have dinner. If you’re a serious bodybuilder and you do weight training for hours a day every day, the rules might be different for you, but for the average person, all the extra supplements you may be adding to your food or drinks aren’t likely to do you much good.


Quote of the month: If you can’t stop thinking about it, don’t stop working on it!



So there you have it guys,  hope you found this information useful.


Take control of your diet and your life. rock on!


Till next month..


Evie - Director of Total Fitness Training



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