Health - Targets to help with Weight Loss

By Heather Smith

When we’re aiming to lose weight and improve our health and fitness, there are very few absolutes. But, below I’m going to share some good general targets you could put in place to get started. The reason we look at all of these areas is because they all link together. For example, it’s no use encouraging you to prepare meals from scratch if you’re already rushing around all day – and likewise, it’s not going to be beneficial to suggest you get up earlier to fit in a workout if you’re not sleeping well. Achieving most of these targets will improve your life – and quite possibly make it last longer too! 1. Aim to get two to four full body resistance workouts in every week. Any type of resistance will work (even your own bodyweight!). 2. Aim to get one or two faster, interval type, workouts in every week. Pick any activity you enjoy, be it walking, running, swimming, skipping. 3. If you’re not already reaching 10,000 steps per day try to get closer to that each week. 4. Eat at the very least 1g protein per kilo of your bodyweight. This will keep you feeling satisfied and reduce food cravings as well as helping to maintain and gain precious muscle. 5. Get your five-a-day (at least). The fibre will help to keep you full, and the nutrients are crucial too. 6. Drink a good litre of water a day to be sure any food cravings aren’t just thirst in disguise. 7. Get at least 7 hours of good quality sleep every night to help your body function at its best, and to avoid food cravings caused by tiredness. www.fitbiztraining.co.uk

•General Dentistry •Dental Hygiene Services •Special Interest in Age Related Dental Issues Senior Citizens Warmly Welcome!

Easy wheelchair access at rear • Gum & Jaw Problems • Smile Improvements & Tooth Whitening

New Patients Always Accepted! ANDREW M JENKINS & Associates

BSc(Hons) MRCPod HCPC Registered Chiropodist / Podiatrist

•Nails •Corns / Callus •Verrucae •Fungal Nails • Biomechanics • Insoles • Heel / Foot Pain • Ingrowing Toenail

Treating individual symptoms by Clare Caldecott

Varying causes of Eczema Eczema is a condition that causes the skin to become itchy, dry and cracked. Atopic eczema is more common in children, often developing before their first birthday. But it may also develop for the first time in adults. Causes vary and include, extended exposure to dry air, extreme heat or cold. Types of soap, shampoo, bubble bath, body wash, facial cleansers, laundry detergents and fabric softeners. Emotional stress can also trigger an eczema flare-up. Some people’s eczema symptoms and flare-ups get worse when they’re “stressed.” Others may become stressed, just knowing they have eczema, and this can make their skin flare up. Chronic eczema caused bleeding hands Jean had a chronic form of eczema on her hands which caused bleeding. She took to wearing cotton gloves and used a prescribed cream but nothing helped. Looking at her diet it was clear what she was eating was of significance. The approach we took was two fold. Cook fresh foods, not foods that comes in a packet and she also took a herbal remedy to cleanse her liver and probiotics to help with gut flora. It took 8 weeks for her hands to recover which having suffered for 10 months was such a relief. We are all individuals and should be treated as such. If you need help with your health then give Clare a call to discuss your situation. Clare: 07717 281604 / www.uknaturalhealthclinics.com

Consultation, testing and advice can help with Clinics in:

• Chichester • Storrington • Littlehampton

Allergies Hormonal Issues and more…

IBS Joint Pain Migraine Digestive issues Blood Test Available if required

07717 281604

Children Welcome

www.uknaturalhealthclinics.com

KOREAN MARTIAL ARTS

MONDAYS & THURSDAYS atWashington Memorial Hall, RH20 4AP

Mondays 4pm: Young Kids up to 7 Mondays 5pm: Kids 8+ and Family Mondays 6pm: Teens and Adults Thursdays 6pm: Kids 8+ and Family Thursdays 7pm: Teens and Adults Thursdays 8pm: Martial Art Fitness

Booking is required for all classes so please email to register interest and book your FREE trial class FIRST MONTH TRAINING ONLY £10 PER PERSON