Ignite Health and Fitness April/May 2016

ISSUE 102 APRIL 2016

Now we don’t want to dampen your spirit, but did you know that according to the Daily Misery index of 2014 published in the Washington post we are more stressed, anxious and depressed in the months of March and April, October and November than any other months of the year?

If you are currently feeling the pinch and perhaps turning to food in order to feel better, we have two great articles this month to help get you out of that rut and back into a happier frame of mind! .. read on ..

STRESSED OUT?

You have made it to April but the first three months of the year have been extremely busy for you, planning organising yourself, your family and or your business for the next 12 months.

Did you work a holiday into those plans?

Experts are now saying that regular holidays are a vital necessity, not a luxury. “Our bodies need a break from the stresses of work,” says Andrew McCombe, author of Activate Your Life. “We often overlook the importance of proper rest and relaxation, but without it our bodies don’t have time to repair, recuperate and grow.”

A 2014 Stress and Wellbeing in Australia survey conducted by the Australian Psychological Society showed: 1 in 4 Australians reported moderate to severe levels of distress & almost 1 in 7 Australians reported depression

WHAT’S ON? Your Monthly Health and Fitness Newsletter

and anxiety symptoms in the severe to extremely severe range.

The unfortunate thing is that today’s workaholic climate makes many of us feel guilty, weak or bad for taking the downtime that’s owed to us. The latest results from Roy Morgan Research reveal that Australia’s full-time workforce has a grand total of 123,510,000 days of annual leave accrued, or an average of just under 21 days leave each. That means tens of thousands of Australian employees are in need of a holiday!

If you’re like many Australians who rarely take a break, here are 7 great reasons to make you re-think your holidays this year!

1. REGAIN YOUR FITNESS Holidays are not all about lazing around doing nothing, in fact experts believe that we can reclaim up to 30% of our fitness just by going on holidays. Why? Because other than resting we also tend to be more active (exploring new places, swimming and chasing the kids around); all these regular movements rather than sitting at a desk all day, increase circulation boosting the immune system and heart health.

TRADING HOURS Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.

2. REBUILD YOUR BODY

N O I T N S E R T AT EMBE M

More and more research is showing that work and work related stress does have a negative impact on our health. Job related anxiety can lead to physical symptoms such as back pain headaches, migraines, sore throats even heart disease. Without the stress of the 9 to 5 grind (or in some cases 6 to 6!) our bodies have enough time and freedom to recuperate.

3. BREATHE EASIER City pollution means the air in urban areas is more congested and dirty. To give your lungs and bloodstream a chance to clear you need around 72 hours in pure, fresh air every few months.

Your lungs are built to repair themselves so as long as you give them time to dispel any unwanted carbon monoxide you should be breathing better in no time.

Studio 1 & 2 will be CLOSED for renovations from Sunday 10 April.

Works should be completed by Tuesday 26 April and classes will re-commence Wednesday 27 April.

www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness

4. FEEL INSPIRED Stagnant surroundings make for a bored and dull you, so get your juices flowing by pumping some good endorphins into your body. And how do you do that? Sunlight, laughter, healthy food, exercise, sex and fresh air are all guaranteed to have you bouncing off the walls with enthusiasm.

5. RECONNECT WITH YOUR RELATIONSHIPS Spending more time with loved ones has been shown to reduce stress. One of the biggest regrets businessmen have before dying is that they spent too much time at work and not enough with family. Holidays improve relationships; whether it is bonding with the kids or interaction with your partner away from the daily grind, time away improves intimacy.

6. HEIGHTEN YOUR SENSES Ever noticed that food tastes better when you are on holidays?

Time away from urban pollution and sickness can improve our sense of taste and smell. Plus you are more relaxed and taking the time to actually sit and enjoy not only what you are eating but the surroundings increases fulfilment.

7. SLEEP BETTER

IP H S L R A E I B EC 396 M ME SP GYMG$FEESN S ININ SSIO H T JO SE

N $0 PT E RE

O 4M

+F

e

st b

Mu

. ber em 16. m . up 0.4 Gro s 3 ties er end n u o Off aM

Stress and worry can cause insomnia, and a lack of sleep can leave you vulnerable to even more stress. When you’re wellrested, it’s much easier to keep your emotional balance, a key factor in coping with job and workplace stress. Lower stress levels and the relative peace and quiet that comes with any good holiday are key in helping you catch up on lost sleep.

When stress at work interferes with your ability to perform in your job, manage your personal life, or adversely impacts your health, it’s time to take action.

Start by paying attention to your physical and emotional health, and then look into how many annual leave days you have accumulated. Remember, when your personal needs are taken care of, you’re stronger and more resilient to stress. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.

www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness

The good news...

You can break the emotional eating cycle, recognise your emotional triggers and build a better relationship with food!

MONTHLY MOUNTIES

t ven ” e eek Bandse w e o s il or’ in th on R r i p n J s se e 8A ial “Boy usan cis t y r c e a e u x Sp rring by S r E t abo Frid u d a o t e s i s ort o p lk t siolog s p a r t u e s S Phy mb ts LU Me Gues ea P 5 $ t

$10rning am o 00 s s men 10. ll age e d A p lu Inc ors o o D

ING T EA Y TH L A HE

STRESS EATER? HAVE YOU EVER NOTICED THAT WHENEVER YOU FEEL STRESSED YOU TURN TO FOOD? Do you ever reach for a bag of chips or a slice of cake to help relieve your stress? You could be a stress-eater and not even realise you are doing it. Stress-eating is a form of emotional eating.

We eat for lots of other reasons too, like; hunger, happiness, boredom, loneliness, sadness, anxiety, but stress is one the major reasons. If it only happens occasionally, it’s nothing to worry about. If you find yourself constantly eating to deal with stressful situations or other emotional triggers, then you need to address the cause of the trigger and get help to deal with it.

The bad news...

Majority of people who are emotional eaters, rarely seek help. If not addressed, emotional eaters are actually putting themselves at increased risk of weight and health issues, such as type 2 diabetes, cardiovascular disease and hypertension, which in turn will only lead to more stress. So the vicious emotional eating cycle continues...you eat to feel less stressed, but then you stress because you’ve eaten more. Sound familiar?

•

When you feel like eating, wait 20 minutes and do something else to distract yourself. If, after 20 minutes, you’re not hungry anymore, chances are your hunger was more emotional than true hunger.

•

Yoga, breathing exercises and meditation can assist in de-stressing and reconnecting the mind and body, helping to prevent emotional eating

•

Exercise – this will release those happy hormones, serotonin, in the brain!

•

Take control of the food your eating, try taking a nutritious, enjoyable lunch into work so you’re not tempted to go to the local cafe or vending machine.

•

Control your portion sizes. Have a small bowl of chips rather than the whole packet, enjoy it and indulge in it slowly and mindfully. Mindful eating helps you to get more in tune with your hunger signals.

Eat to beat stress Many of us believe that when we eat something sweet or we snack, it makes us feel better. Truth is it’s only a shortterm fix, but research shows a healthy diet does help to beat stress. Choose nutritious, mood foods that make you feel good, give you loads of energy and will have you beating stress in no time!

•

Tryptophan: boosts serotonin and when combined with a healthy eating plan and regular exercise, can help ward off depression.

Source: bananas, meat, eggs, cheese, nuts, legumes and brown rice.

•

Omega-3’s: have also been found to reduce the likelihood of depression.

Source: oily fish like tuna, salmon, mackerel, herrings.

•

B group vitamins: can optimise brain health making you feel balanced in mood and emotion.

Source: wholemeal grains, nuts, seeds, dairy foods, meats, eggs, green leafy vegetables.

Don’t forget: On the 7th of April, it’s World Health Day (organised by WHO), a global health awareness day. It’s an opportunity to consider the health of those around us as well as our own. If improving your health and wellbeing or tackling your stress, is on your list of to-do’s, our team at Ignite can help you on your way.

World Health Day 7 April

• Squad programs and private lessons • Lessons from 6 months to adults • State of the art purpose built facility • Undercover car parking • Royal life swim & survive endorsed • Austswim certified

PHONE 8784 0014

SWIMMING