Health & fitness

Health & Fitness June

Workouts

Healthy Eating Keeping Fit Diets

Gymnasiums Nutrition Exercise

Healthy Lifestyle

Which Body Type

Are You? People come in all shapes, but most can be placed into a particular category of body type; mesomorph, ectomorph, or endomorph.

These body types have different characteristics, and you should tailor your workout to whichever you belong. Here’s the difference in body types:

Mesomorph A mesomorph (or meso, for short) can be defined in one word: muscular. If you’re a meso, your body type is usually the envy of all gym rats because you can increase your muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles. If you are a characteristic mesomorph you tend to find: u Y ou have a well-defined chest and shoulders that are both larger and broader than your waistline. our abdomen is taut and your hips are generally u Y the same width as your shoulders. our buttocks, thighs, and calves are all toned u Y and defined. ou crave physical activity and make a great u Y athlete as you excel in all sports that require strength, power and short bursts of energy ou tend to be aggressive athletically u Y ou store fat evenly over your body u Y

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Ectomorph An ectomorph body type (or ecto, for short) is slim. A perfect example of an ecto is a fashion model. An ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. If you are a characteristic ecto you tend to find that: u Y our muscle and bone outlines are usually visible (especially if you are an extremely thin ecto), and you normally have less fat and muscle mass than people with other body types. our primary concern as an ectomorph is your frail stature consisting of small u Y bones and joints that have a tendency to be injured easily during sporting activities. our body type is naturally suited to perform wonderfully in endurance training u Y and you excel at cardiovascular training. ou find balance in your workouts when you do both aerobic and muscle training. u Y

Endomorph An endomorph body type (or endo, for short) is curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one. And wouldn’t you know it; the sands of an hourglass tend to settle in its bottom half just like the fat in the body. Comparatively, if you’re an endomorph, your body fat may have a tendency to settle into the lower regions of your body, predominantly the lower abdomen, hips, and thighs, rather than being distributed evenly throughout your body. If you are a characteristic endo you tend to find that: u Y our body typically has the capacity for high fat storage, and unfortunately puts fat on pretty easily. ou are more inclined to become obese. u Y he majority of your body weight is either centred in the middle of your body or in u T your hip and buttocks regions. metaphor frequently used to describe an endomorph body type is pear-shaped. u A A pear resembles a body that has more weight in the lower region, like the hips and thighs, than the upper portion of the body. ou have small to medium bones, limbs that are shorter in relation to your trunk, and u Y musculature that is not well defined.

Voluptuous and sensual are the descriptions given to many endomorph females whose soft body contours and deep curves create an allure like that of Marilyn Monroe. A male endomorph (known as an android) tends to have a different fat distribution pattern from a female endomorph (known as a gynoid). Female endos usually collect fat in their butts, legs, and hips, while most males collect fat in their abdomen (the “spare tire” or “love handle” look).

Remember not everyone has to fall under one specific body type. It is possible to have more traits from one and some features from another, but generally we can place ourselves in one category if we possess the majority of those traits.

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Beach Training

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Check out more beach exercises in next month’s issue!

Summer is here and what better way to enjoy it than to spend it on the beach. The beach is the ultimate training environment as the sand provides a natural resistance and reduces impact throughout the body, and the sea water also allows for a full-body workout and gives variety to your training to keep you from getting bored.

This Summer, each month we will be bringing you different exercises that you can do at the beach. Spending more time outdoors has so many health benefits too so getting fit this summer will not only get you that amazing physique, but you will also benefit from the fresh air which will help boost your mood and combat lethargy throughout the day.

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Keeping this in mind, what are the best exercises to perform down at the beach? For beginners or those wanting to add variety to their daily gym training, here are 3 exercises to start with.

Soft sand running

Soft sand running is the original and still the best beach exercise. Studies have shown that running in soft sand expends 1.5 times the energy as running on the road does. Another study done In Queensland, Australia showed that soft sand running increased “collision time”, which is the time during which the foot sinks into the sand.

This also helps to reduce impact throughout the ankles, knees and hips.

You will actually burn more calories interval training on the beach, as the break up periods of soft sand running at a slower pace with faster pace running on the hard sand will increase the intensity better aiding in stripping that fat.

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Ins-and-outs

Most sporting teams’ pre-season workouts consist of what is known as ins and outs.

This involves running into the sea to waist height, running across the sea for a distance, then back out and up the hard and soft sand in a loop. The added resistance of the water will really build strength and power in the lower body. If you are already quite fit, to work harder you can increase the intensity by adding resistance through the upper body such as a weighted vest or sandbags, or include plyometric moves for the lower body such as high knees, bounds and skips.

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Hops and bounds

Double leg bounds (or long jumps) and single leg hops are great beach exercises, as they help to improve lower body strength and power. Depending on the degree of difficulty you want, that can be achieved by doing the exercises on either hard or soft sand. A word of warning though, be careful with this exercise if you suffer from ankle or knee instability issues.

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The abnormal

breast cancer gene Unfortunately, Angelina Jolie seems to be the latest celebrity to have to undergo a double mastectomy after testing positive for the faulty BRCA1 gene.

Almost instantly, the 37-year-old Oscar winner and humanitarian put a famous face on a sensitive procedure that many other women have elected to have, some of them celebrities.

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About 5% to 10% of breast cancers are thought to be hereditary, caused by abnormal genes passed from parent to child.

BRCA1 and BRCA2 genes

Think of your genes as an instruction manual for cell growth and function. Abnormalities in the DNA are like typographical errors.

They may provide the wrong set of instructions, leading to faulty cell growth or function. In any one person, if there is an error in a gene, that same mistake will appear in all the cells that contain the same gene. This is like having an instruction manual in which all the copies have the same typographical error.

Women who are diagnosed with breast cancer and have an abnormal BRCA1 or BRCA2 gene often have a family history of breast cancer, ovarian cancer, and other cancers. Still, most people who develop breast cancer did not inherit an abnormal breast cancer gene and have no family history of the disease.

Abnormal BRCA1 and BRCA2 genes may account for up to 10% of all breast cancers, or 1 out of every 10 cases.

Most inherited cases of breast cancer are associated with two abnormal genes: BRCA1 (BReast CAncer gene one) and BRCA2 (BReast CAncer gene two).

Everyone has BRCA1 and BRCA2 genes. The function of the BRCA genes is to repair cell damage and keep breast cells growing normally. But when these genes contain abnormalities or mutations that are passed from generation to generation, the genes don’t function normally and breast cancer risk increases.

You are substantially more likely to have an abnormal breast cancer gene if: • You have blood relatives (grandmothers, mother, sisters, aunts) on either your mother’s or father’s side of the family who had breast cancer diagnosed before age 50.

• There is both breast and ovarian cancer in your family, particularly in a single individual.

• There are other glandrelated cancers in your family such as pancreatic, colon, and thyroid cancers.

• Women in your family have had cancer in both breasts.

• You are of Ashkenazi Jewish (Eastern European) heritage.

• You are African American and have been diagnosed with breast cancer at age 35 or younger.

• A man in your family has had breast cancer.

If a family member has an abnormal breast cancer gene, it does not mean that all family members will have it.

Women who have an abnormal BRCA1 or BRCA2 gene (or both) can have up to an 80% risk of being diagnosed with breast cancer during their lifetimes.

Breast cancers associated with an abnormal BRCA1 or BRCA2 gene tend to develop in younger women and occur more often in both breasts than cancers in women without these abnormal genes.

Women with an abnormal BRCA1 or BRCA2 gene also have an increased risk of developing ovarian, colon, pancreatic, and thyroid cancers, as well as melanoma.

Genetic testing There are genetic tests available to determine if someone has an abnormal BRCA1 or BRCA2 gene.

The likelihood of having abnormal genes can be determined from your personal or family history to help evaluate if these tests are needed.

s Sharon Osbourne ha th wi c bli pu ne also go . her personal decision lon co After having cancer, she learned she carried a gene for breast cancer a , decade later, in 2012 y tel dia me im d an underwent a double mastectomy.

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Giuliana Rancic, who had her breasts removed in 2011 after being diagnosed with breast cancer, has made it clear that the surgery is no walk in the park.

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Christina Applegate opted to have a double mastectomy after cancer was detected in one of her breasts in 2008.

Her mother had multiple occurrences of breast cancer, and Christina made the decision to remove both of her breasts so she’d be less likely to suffer the same fate.

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Regular Dental Check-ups can save you money!

No one likes going to the dentist. However, regular dental check-ups are important for maintaining good oral and dental hygiene and health. But if that’s not exactly tempting, did you know that regular check-ups can actually help you save money over the long run!

This is because small problems are more easily and cheaply taken care of if caught early. A dentist can simply and painlessly examine your teeth and find out if they require cleaning, cavity filling, and/or other preventative or corrective measures.

By performing such routine examinations, many larger future dental problems are prevented. For example, by having a small tooth cavity filled today, you potentially prevent tooth loss or a painful root canal in the future which could amount to hundreds of euros.

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Additionally, regular dental checkups can even save your life!

Regular dental check-ups do more than preserve your smile – they can also save your life. Each year, around 300,000 new cases of oral cancer are diagnosed worldwide. While oral cancer is curable when found and treated in its early stages, the disease symptoms often go unnoticed. Small bumps, spots, or ulcers on the inside of your cheeks, lips, or throat are a common indicator of early oral cancer. However, because these manifestations are often painless and hidden away, you may not even know you have a problem. During a check up your dentist will check for these early warning symptoms and alert you should any sign of cancer be found.

You should schedule regular dental check-ups once every six months. If you want to preserve healthy teeth and gums, as well as a healthy mouth, regular dental check-ups are absolutely necessary.

Beauty Secret to Clear Skin Instant Face-Saver!

In-demand skin docs are known for booking up months in advance – not exactly ideal when you wake up with a blemish that calls for emergency attention.

Enter Clear Clinic, a new treatment centre conceived by New York dermatologist-to-thestars Eric Schweiger.

The clinic welcomes walk-ins for quickie cortisone injections with immediate acnebusting results.

Perhaps a little extreme but definite results!

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Foods t

your fa se

e l c an t a h

cia

l sk i n

Everyone wants clean, healthy, and great looking skin. Although moisturisers are great, as are certain facial products you can use at home, and different makeup products you can purchase, there are also several foods that will help clear your skin, and give you that young, glowing look you are in search of. With several different ingredients, healthy oils, and essential nutrients, the foods below will give you that young, healthy glow, and the all natural skin appearance we are all looking for.

Avocados

Not only are they used in many facial products, but the skin as well as the fruit of the avocado are exceptionally high in Vitamin B. Niacin (b-3), is very important to smooth, healthy skin, and can help with the appearance of irritated, red, or puffy skin.

Berries

Vitamin C is another essential for healthy skin, and berries have it. From strawberries to blackberries, the vitamins will work to help build collagen fibres, and provide younger looking skin. Antioxidants are also very high in the berries you consume, and these are essential to helping with inflammation.

Almonds (nuts)

Fatty acids found in these foods help maintain the cell membrane, and help remove harmful toxins from the body. They also help retain water, which gives the skin the plump, healthy look you want.

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Cottage Cheese

Selenium and Vitamin E which are found in this food, help fight free radicals, as well as provide higher antioxidant counts for healthier looking skin.

Certain reports also claim that cottage cheese can help prevent certain types of cancers, if eaten as part of a healthy diet plan.

Potatoes

A baked potato can provide a high amount of copper the body needs, for a healthy glow.

The high zinc and Vitamin C count also aid in creating more elastin in the skin, providing young, healthy, and vibrant looking skin, at all times of the day.

Healthy whole grains

Although grains that are low on the glycemic index cause a spike in blood sugars, whole grains are on the high end of the spectrum, meaning they are also going to help in keeping the young looking, healthy appearance you want, when you are considering skin care, and the best looking skin possible.

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Flax seed

Yoghurt

High in protein, yogurt is going to help create firmer, more elastic looking skin. Greek yogurt is even more beneficial, as it contains more than two times the amount of protein, and is higher in fibre, than regular blends of yoghurt that you would consume

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If you do not love fish, or other foods that are high in omega-3 fatty acids, flax seed oil is the perfect solution for you. The high omega-3 count is going to help with hydrating the body, diluting sebum levels, unclogging pores, and helping prevent and fight acne. The healthy oils found in this flax seed oil, will give the skin the natural glow, and will provide you with the health benefits you need, for young, healthy skin.

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With green, yellow, orange, and red, not only are peppers fun and colourful on your plate, they can also help with the crow’s feet you experience below your eyes. Carotenoids (antioxidants in these peppers) help with wrinkle prevention, and they can also help to reduce wrinkles, for younger, and for fine and healthy looking skin, if eaten on a regular basis.

Mango

Not only is it a delicious fruit, it can also help with the overall look and health of your skin. Mango contains more than 80% of the Vitamin A you need to consume during the course of the day, and it can help maintain the skin, and overall appearance of it. The high levels of antioxidants also help fight off free radicals, meaning you are not going to notice premature, or aging skin, at a younger age than you would hope to.

Of course there are several other foods that you can include in the diet, that are going to help with the appearance of the skin, as well as with your overall health. From fish such as salmon, that are high in omega-3 fatty acids, to walnuts, that have the oil that will help soften the skin, there are several foods that you can choose from, for better, younger looking skin.

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Summer is on it’s way. This means only one thing.

Cambridge 800 is heading towards Conference time.

So what does this mean? The Slimmer of the Year will soon be announced.

Cambridge Slimmer of the Year wins a holiday for themselves, and for their Partner. Also their Consultant, who helped them to lose weight and keep it off, joins them on an all expenses holiday.

At the Conference, the Consultant of the Year will also be revealed.

They too win a holiday.

Why are Cambridge so generous?

It is all about people. Cambridge is a nutritionally balanced weight loss programme, consisting of 5 different Steps. Cambridge can be used with and without food as a method to lose weight, stabilise your weight and keep it off for good.

Cambridge changes peoples lives and improves their health. It Is all about people and when people achieve great results, they should be rewarded and that’s exactly what Cambridge do.

Cambridge also creates careers for people. In Spain this is important.

There are precious few jobs let alone careers in Spain. Cambridge are proud to have invested heavily into Spain.

So who can use Cambridge? Most people can use one or more of the programmes. As with all weight loss regimens, some people are contraindicated. The skill of the highly trained Cambridge 800 Consultant is vital in the support and guidance of their customers to help their customer stay on track and re-educate their eating habits.

Customers are supported all the way through their weight loss journey and into long term maintenance, or as Cambridge prefer to call it “my life”. Why? If you don’t change your lifetime habits, you will put your weight back on again and Cambridge want their customers to succeed long term.

This is why so many Cambridge customers become Cambridge Consultants.

So who wins with Cambridge?

Everyone! If you as a customer improve your health, you win. If you win a prize, you win. If you gain a career you win. Your family will win too.

Cambridge is like no other company. Developed back in the 1960’s by Professor Alan Howard with evidence based independent Clinical Trials, Cambridge is this summer 29 years old, so no fad diet programme. In fact far from it. Used by many medical professionals to help their patients lose weight, Cambridge is a product of choice in the UK and many other countries and is fast becoming one of the leading weight loss programmes in Spain.

Watch this space for more information of the winners at the Cambridge Conference to be held in June of this year.

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Why is olive oil, the

‘CROWN JEWEL OF THE MEDITERRANEAN DIET’ so good for your health?

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Nutritionists point to its abundance of antioxidants and oleic acid, a monounsaturated fat that protects the heart. But new research suggests that some of the benefits of olive oil might be contained in its aroma.

The research found that compared to other oils and fats, extra virgin olive oil was more likely to increase a person’s feelings of satiety after a meal. But another phase of the study showed that just imparting the scent of olive oil to food – by adding an aromatic extract – reduced the amount of calories people in the study consumed and improved their blood sugar response.

Smell and taste, it is well known, are two senses that are strongly tied together. Previous research has shown that manipulating the aroma of certain foods can influence the amount of them that people choose to eat. Intensifying the smell and flavour of a dessert, for example, can prompt people to take smaller bites.

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Did You Know?

Health Facts... l O ver 90% of diseases are caused or complicated by stress. lT he longer the ring finger is in males, the less chance they have of having a heart attack. lT he risk of cardiovascular disease is twice as high in women who snore regularly compared to women who do not snore. l B otox was discovered in the fat of spoiled pork and was called botulism by the doctor who figured out a medicinal use for it. In the 1960’s it was used to correct cross-eyed syndrome. lY ou will die from a lack of sleep before you will die from a lack of food. l U nder the right conditions, the human eye can see candlelight from 22 kilometres away. l H air will fall out faster on a person who is on a crash diet.

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Who is Visalus Sciences?

Visalus Sciences is a company that distributes a line of meal replacement shakes and natural health supplements through a network marketing platform.

The network marketing system, when executed properly, can be an excellent pipeline for marketing and distributing products while giving millions of “regular” people the opportunity to generate an income at home. The network marketing system is not a scam, it’s a streamlined distribution platform. Instead of distributing it’s products through the traditional pipeline of factory-to-distributor-to-wholesalerto-retailer and paying for a full blown advertising program, network marketing companies distribute their products through it’s customers and paying the traditional business expenses and overhead to it’s promoters. I hope this simplifies the concept!

Ever heard of Mary Kay, Herbalife or Amway? Visalus is built on the same business model. Is Visalus Sciences a scam? Is Visalus a pyramid thing or a pyramid scheme?

Well let’s look at that. Mary Kay has annual sales exceeding 2.5 billion per year internationally. Herbalife generated 3.5 billion in sales for 2011 internationally.

Amway leads the charge with an astounding 10.9 billion is sale for 2011 internationally. I have only one question for you, do the revenues of these companies sound like pyramids or scams? With almost 17 billion in sales for only three network marketing companies, imagine how many millionaires have been generated.

Visalus Sciences is the fastest growing home based business in the U.S. growing from 34 million in annual sales in 2010 to 234 million in annual sales in 2011. That’s a 585% increase in one year! Please keep in mind that these sales figures are only for North America!

Visalus Sciences will exceed 1 billion in sales in North America in 2012, making it the ONLY network marketing company to accomplish this with their only sales coming from North America! Visalus has yet to go international.

Let me ask you a couple of more questions. Are you an employee for a company? Do you have a boss? If you answered yes to either one of these questions, you work for a pyramid. You have an owner or CEO, next you have presidents, then you may have regional managers, district

managers, store mangers, assistant managers and then you. Guess what...you work for a pyramid! Is your company a scam? I doubt you think it is.

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Let’s review the pay scale. Following the management order above, I’m going to assume the person at the top of your current pyramid employer is the number one income earner. The pay scale from the top down also drops dramatically. In network marketing you get paid based on your performance. You don’t have to “brown nose” your manager to advance in network marketing. You have the opportunity to earn money based on your performance. You control your own income potential! Network marketing has a bad taste in many people’s mouths because of bad network marketers selling their company as a “get rich quick” scheme. It’s unfortunate, because it leaves the legitimate companies having to defend themselves and explaining the differences between them and “the others”.

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Children of Alcoholics -

Can Alcoholism be Inherited?

I came upon an interesting article recently looking at the effects of alcohol on our offspring. We all know that effects of drinking around children, or the physical longterm effects of drinking with an unborn child can be detrimental. However, did you know that alcoholism in adults can actually be inherited by our children.

According to Dr. David Sack, a certified psychiatrist, addiction physiatrist and addiction to medicine physiatrist, “Alcoholism is a chronic, progressive disease that changes the structure and function of the brain, flooding the reward system in the brain with a dopamine (neurotransmitter), that regulates pleasure, teaching people to continue drinking to feel good. Doing this over time can result in physical changes such as a person’s judgment, learning and memory, as well as their ability to stop drinking”.

So, what are the effects of this on children of alcoholics?

According to Dr. Sack, children of alcoholics are up to four times more likely to struggle with alcoholism and drug abuse than other kids. Dr. Sacks notes, “They also exhibit more symptoms of depression, anxiety and other emotional and behavioural disorders.” Also, an estimated 50% of children whose parent or parents are alcoholics go on to marry an alcoholic when they are adults.

According to Dr. Sack, genetics account for roughly half of a person’s risk for alcoholism. “This is, at least in part, why people with a family history of addiction are at increased risk for drug or alcohol problems themselves,” notes Dr. Sack.

He stresses that biology is not destiny: “Environment, upbringing and other factors make up the other half of the risk of developing addiction and are, at least to some extent, within our control.” The only sure-fire way to avoid addiction is to abstain from drugs and alcohol.

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