FITNESS NEWS
JUNE 2014 www.insportslogan.com.au
Men’s Health special Issue
During the week of June 9th - 15th it’s national men’s health week. Men’s health has become an important issue for several reasons. Throughout life, males experience higher rates of illness, accidents and premature deaths than their female counterparts. Men’s Health Week is the time and the opportunity to make changes where they are needed and celebrate the important roles men play in our lives. In this newsletter we will share with you what you can do as a male to enhance your health or as a female, what you can do to ensure the men in your life stay healthy and fit for life. Men should have regular health checks, but as us ladies know, it can be a struggle to even get them there for even of the most basic of check ups. It’s so important though as regular check ups can help your Dr to pick up early warning signs of disease or illness. Cardiovascular (heart) disease, diabetes and some cancers can often be picked up in their early stages, when treatment may be more successful. When you have a health check, your doctor will talk to you about your medical history, your family’s history of disease and your lifestyle. Your diet, weight, how much you exercise and whether or not you smoke will also be discussed. If you have high-risk factors, such as a family history of a disease, it may be more likely that you will develop a particular disease. Regular check-ups may help your doctor pick up early warning signs. For example, high blood pressure may be an early warning sign of cardiovascular
disease. Keep reading to discover which check ups are important for you or your male counterparts.
CONTENTS
Page One: Men’s Health Special Page Two: Men’s health continued Health checks for Page Three: heart disease may Men’s Health checklist include: Mark’s Corner • Blood pressure Insports Inspiration – Have your blood Page Four: pressure checked Member of the Month every two years if your blood pressure is Recipe of the month normal, you are aged Page Five: under 40 years, and there What’s on is no family history of high June’s Workout blood pressure. Have it checked yearly if you are over 40, your blood pressure is on the high side or you have a personal or family history of high blood pressure, stroke or heart attack. Be advised by your doctor. • Blood tests – these check cholesterol levels and blood triglycerides, among other things. High levels may indicate an increased risk of various health problems including heart disease. If you’re over 45, you should have these blood tests once every five years. If you’re at high risk of cardiovascular disease and have a family history, you should be tested every year from the age of 40. • Obesity tests – being overweight is a significant risk factor for many health conditions, including cardiovascular disease and diabetes. Ask your doctor to check your body mass index (BMI) and waist measurement every two years if you are aged under 40 years. If you are older than 40, you should have your weight checked annually. • Electrocardiogram (ECG) – this is a noninvasive and painless medical test that detects cardiac (heart) abnormalities by measuring the electrical activity generated by the heart as it contracts. If you are aged over 50 years, your doctor may recommend an ECG test every two to five years, depending on your health and medical history.
FITNESS NEWS
JUNE 2014 www.insportslogan.com.au IMPORTANT HEALTH CHECK FOR MEN CONTINUED ........... PROSTATE CANCER Prostate cancer accounts for approximately 30% of cancers diagnosed each year in Australian men. It is the second most common cause of cancer death, after lung cancer. It has been estimated that around 120,000 Australian men are living with prostate cancer, and it is predicted that the number will increase to 267,000 by 2017. Comparing with other cancers, prostate cancer has one of the highest 5-year survival rates of 92% after diagnosis. The risk of being diagnosed with prostate cancer increases with age. The risk of having prostate cancer by the age of 75 is 1 in 8 men. By the age of 85, the number increases to 1 in 65. Men who have a father or brother with prostate cancer have a higher chance of developing prostate cancer than men with no such history. The Prostate cancer Foundation of Australia advises men over age 50, or 40 with a family history of prostate cancer, should talk to their doctor about testing for prostate cancer. Men should make an individual informed decision about testing based on discussion with their doctors. What are the common reasons to get tested? Most men will seek testing for prostate cancer for the following reasons: • As part of a general checkup - usually after 50 years of age • Due to a recent experience with a relative or friend who has suffered from prostate cancer • A family history of prostate cancer • A recent onset of urinary symptoms
BOWEL CANCER Bowel Cancer Screening involves a test for bowel cancer in people who do not have any obvious symptoms of the disease. The aim is to find any polyps or to find cancer early when they are easier to treat and cure. Bowel cancer can develop without any early warning signs. The cancer can grow on the inside wall of the bowel for several years before spreading to other parts of the body. Often very small amount of blood leak from these growth and pass into the bowel motion before any symptoms are noticed. A bowel cancer screening test called a Faecal Occult Blood Test (FOBT) can detect these small amounts of blood in your bowel motion. The FOBT looks for blood in your bowel motion, but not for bowel cancer itself. The FOBT is a simple bowel cancer screening test that you can do at home. It involves placing small samples of stool on special cards and sending them to a pathology laboratory for analysis. The results are then sent back to you and your doctor.
FITNESS NEWS
JUNE 2014 www.insportslogan.com.au YOUR HEALTHY LIFE MEDICAL CHECK LIST
If you are over 40, have a family history of any of these diseases, or have any of the described risk factors, ensure you visit your GP to organize the appropriate tests. It just might save your life. Blood Pressre check
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Cholesterol Check
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Blood sugar - Diabetes check
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Electrocardiogram (ECG, over 50 years)
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Prostate Check
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Bowel cancer check
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Skin check for abnormalities
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MARKS CORNER Welcome to the first month of winter. What a great way to celebrate, with Men’s health week. We’ve dedicated this newsletter to men’s health as the topics we’re talking about in this issue are the reason why it is so important to stay fit and healthy, even during the winter months. More often than NOT, making time to exercise and choosing the most healthful food options aren’t made a priority, until the day comes when it may be too late. Having a heart attack, stroke or being diagnosed with cancer or diabetes is surely a life changing event. Not just for the individual but for their whole family as well. May you take action now via check up or living a healthy lifestyle, and prevent one of these occurrences from happening in your life, otherwise it may be too late. We’ll see you in the gym working out. Don’t forget if you are feeling unmotivated or would like to change your program to keep it interesting, ensure you chat to one of our highly experienced personal trainers. - Mark
FITNESS NEWS
JUNE 2014 www.insportslogan.com.au
MEMBER OF THE MONTH Imogen Hay
You don’t need to look too long at the before and after pics to understand why our Mt Warren team have chosen Imogen Hay for the Insports June Member of the Month.
EASY LEMON THYME PUMKIN SOUP RECIPE 1 whole pumpkin, roasted (I use around 2kg raw weight and leave the skin and seeds intact)
Imogen joined Insports in January 2014 with the goal to gain her body back after giving birth. Even though she has a busy life she makes her gym visits a priority in her day and it certainly shows. Imogen says she loves Insports gym as it is a “small friendly gym where people don’t judge you”
Zest of 1/2 a lemon
Her workouts include a combination of weights and cardio (running, cross trainer, rowing and bike) and Incircuit classes with Greg.
1/2 teaspoon thyme
Her tips for ongoing success and motivation include:
4 cups of hot stock
eMake your gym visit a priority e Your workout will help take away daily stress e Going to the gym is time for yourself e It does get easier, even if its a little painful in the beginning e Keep on setting new goals
Cut the pumpkin into six pieces and let it roast. Once it’s cooked removed it from the oven and turned the oven off. Put the lemon zest and thyme in the oven for around 5 minutes, you do not want either to burn, however this is unlikely with the oven switched off, this step is also optional. Add all ingredients to a blender and process until it is smooth. I often double the lemon and thyme however I suggest starting with the amounts above and adjusting it to suit your taste. recipe courtesy of: wholefoodsimply.com
Congratulations Imogen on your amazing Health and Fitness transformation. Keep up the great work. From the Team at Insports Health and Fitness
FITNESS NEWS
JUNE 2014 www.insportslogan.com.au
Join our Work out of the Month
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Team
5th June
THE THE ULTIMATE ULTIMATE DANCE PARTY DANCE PARTY JOIN US ON THE 5TH JUNE FOR SOME SHIMMER SHAKING FUN. OUR CLASS LINE UP INCLUDES: 5:30 pm - ZUMBA WITH CHERYL 6:10PM - KONGA WITH ROBYN 6:50PM - HOT HULA WITH JULIE & MARANDA ADMISSION: FREE FOR MEMBERS NON MEMBERS $3 VENUE: INSPORTS 357 BROWNS PLAINS RD CRESTMEAD
WORK OUT OF THE MONTH: THE BLACK JACK Ensure you warm up before you start: You will be alternating between sit ups and push ups. Complete the following: WORKOUT CONTINUED.. PUSH UPS SIT UPS PUSH UPS SIT UPS 20 1 10 11 19 2 9 12 18 3 8 13 17 4 7 14 16 5 6 15 15 6 5 16 14 7 4 17 13 8 3 18 12 9 2 19 11 10 1 20