Exercise helps High Blood Pressure

According to Melissa Conrad Stoppler MD and Dwight Makeoff MD, leading a sedentary lifestyle is a major risk factor for cardiovascular disease. People who are less active and less physical have a 30% to 50% greater incidence of high blood pressure (hypertension) than their peers who are active. Clinical trials showed physical activity can actually reduce high blood pressure even when there is no change in weight. It is well documented that aerobic exercise can prevent and even eliminate high blood pressure. However, it must be vigorous and sustained. Maidstone bootcamp is a great way to get your aerobic exercises.

Exercise Will Improve Your BMI

BMI stands for Body Mass Index. It is a really easy way to estimate your body fat based on your height and weight. BMI helps to determine whether you are in a healthy weight range. Proper exercise will increase your lean muscle mass and decrease your body fat and that will lead to an improved BMI.

Aerobic Exercise Benefits all Muscles

Your aerobic exercise from your Maidstone bootcamp will benefit all of your muscles, including your heart muscle. You will find yourself able to be active for longer and longer as your heart becomes more fit. Your participation is going to help all of your muscles develop.

Reduce Your Risk of Developing Major Diseases

The research has shown time and time again that exercise reduces your risk of developing cardiovascular disease, diabetes, and even some types of cancer. Exercise helps to remove toxins from your body, helps to keep your organs healthier, and helps to keep you in better shape, which reduces your risk.

Exercise has so many benefits to our health, and yet it is largely ignored as a way to stay healthier and slow down aging. Obesity is rampant and yet we still do not make the connection between weight problems and lack of exercise.

It’s your body, and it’s up to you, but if you want to enjoy longevity in a healthy state then now is a great time to get off the couch and come see us a Maidstone bootcamp, where you can get fit and not get bored. It’s always more fun with a support team around you.

1. Fiction: There are no benefits to your health.
   Fact: Regular exercise will reduce the risk of cancer, heart disease, high blood pressure, and obesity.
2. Fiction: I will be too tired after I exercise to function.
3. Fact: Exercise will boost your brain power. Exercise increases serotonin brain, which improves your mental clarity. Research has shown those that are physically active are more productive.
4. Fiction: Exercise does nothing for stress.
   Fact: Exercise will melt away your stress. Just 30 minutes in the morning can reduce the stress you feel throughout the day. When your strength and stamina are improved, you will accomplish more throughout the day.
5. Fiction: Finding time to exercise is hard.
   Fact: It takes only 10 minutes at a time 3 times a day to maximize your benefits. Take the stairs; skip rope while you are watching television, park far away at the shopping centre.
6. Fiction – There is no benefit to your relationships from exercise.
   Fact: Exercise can do wonders for your relationships whether it’s a spouse, friend, or sibling. Partnering up helps to keep you both motivated and it provides a social arena where you share something in common to build upon. It is also an excellent way to provide support for anyone losing weight.
7. Fiction: There are no benefits to your heart.
   Fact: Your heart will hugely benefit your heart and overall cardiovascular system. Your heart will function more effectively. Your body will quickly adapt and begin to enjoy the benefits of increased energy.
8. Fiction: I don’t have the energy
   Fact: Exercise will actually boost your energy. You will feel invigorated and look forward to your next workout at Maidstone boot camp, your walk, or whatever you are doing to stay fit.
9. Fiction: It takes too long to see the benefits
   Fact: After just a couple of weeks, you will notice your clothing fits you differently. You will notice your muscles have more definition, and you will even notice you have more strength.
10. Fiction: I will still have to watch my calories:
    Fact: You will enjoy weight loss and you will enjoy the ability to be able actually eat more because you have given your metabolism a boost and you are burning your calories differently. Of course, you always have to take in the same amount of calories that you burn if you don’t want to gain weight.
11. Fiction: I have high blood pressure so exercise is dangerous
    Fact: Of course, you should always see your doctor before starting any new exercise regime, but typically you will enjoy many benefits from your Maidstone boot camp workout, which can include a decrease in blood pressure. Exercise is very important to your heart health.

 1.       High Fibre Foods

You are only as healthy as your digestive system. Whole grain bread, oat bran, apples, vegetables, and ground flaxseed are all loaded with soluble and insoluble fibre, which are good for digestion and weight control. Women should try to get 25 grams of fibre a day and men should aim for 30 grams of fibre a day. Fibre fills you up and it will also flatten your mid section.

2.       Hydrating Foods

Chronic dehydration, even mild can cause a number of health conditions and it can make it difficult for you to lose weight. Our bodies are made up of 70 percent water, so next to air it is the most vital substance to our very existence. If you want to quickly and effectively flatten your belly, drink eight glasses of water a day. If you don’t like water try adding more water through foods such as watermelon, celery, or soup broths. You can also add lemon slices or lime slices to your water to enhance the taste.

3.       Low Glycemic Index Foods

The glycemic index is an excellent tool that measures the speed of carbohydrates are moving through the bloodstream. The higher the glycemic index rating on a food, the more insulin that is secreted, which can lead to excess fat being stored especially in the mid section. Avoid foods like bagels, white bread, white pastes, soda crackers, instant rice that are high glycemic foods. Low to medium glycemic foods includes fruits, vegetables, whole grains, lean meats, and dairy products.

4.       Thermogenic Foods

Thermogenic foods are those that your body uses the most calories to digest. Lean proteins such as fish, egg whites, turkey, or chicken are good choices. Cabbage, celery, broccoli, cayenne pepper, and chilli powder also have thermogenic properties, which help you melt the fat right off your belly.

These four food groups can help you to keep your weight stable, and lose your belly fat. Healthy eating is important for burning belly fat, but choosing the right healthy foods. Not all foods that are healthy will help you burn belly fat.

Of course, exercise is an important component in your belly fat loss. Rather than spending your time doing the hated crunches, why not get involved in Maidstone boot camp and really reap the benefits while having fun!

If you want to be in the best possible shape you need to lead a healthy lifestyle, and that included sticking to a well-balanced healthy diet made up of a variety of foods.

According to Stephen Bickston MD, AGAF professor of of internal medicine and director of Inflammatory Bowel Disease Centre at the Virginia Common Wealth- University Health Centre, it’s not a good idea to restrict any food group in favour of another. It is much healthier to eat from all food groups in moderation than from just one food group.

Building Blocks to a Healthy Diet

4 to 6 servings of vegetables and 2 to 4 servings of fresh fruits. Most vegetables and fruits are low in fat, which makes them an excellent addition to eating healthy. They also provide you with vitamins and minerals, and fibre, all of which are important to your body.

6 to 8 servings of grains, which includes cereal, bread, pasta, and rice. You should have a minimum of 3 servings of whole grains. Avoid fat laden baking such as muffins, donuts, or croissants.

2 to 3 servings of yogurt, cheese, and milk. Choose dairy products carefully. Look for fat free, substitute yogurt for sour cream, and remember a serving of dairy equals a cup of yogurt or milk.

2 to 3 servings of meat, fish, poultry, dry beans, nuts, and eggs. Look for the leanest cuts of meat, remove all visible skin and fat prior to cooking, season with spices and/or herbs. 2 to 3 ounces of meat equals a serving.

Use minimal oils, fats, and sweets. While you should not eliminate this food group, you should use in moderation. Choose good fats over bad fats to enjoy the health benefits.

The Right Amount of Calories

Not only choosing healthy foods important, eating the right amount of calories is important too. The amount of calories you need depends a great deal on your age, sex, body type, etc. Active children between the ages of 2 to 8 need 1,400 to 2,000 calories a day. Women and active teenage girls need around 2,200 calories a day without gaining any weight, while men and teenage boys need around 3,000 calories a day to maintain their weight. If you are not active, you should drop approx. 500 calories from your diet.

The Importance of Exercise

While not a food group, exercise is as important to your health as the food you put into your mouth. When you combine exercise with good nutrition, you will quickly begin to reap the benefits. Don’t worry your exercise regime doesn’t have to be complicated or expensive. Just 30 minutes a day of walking briskly and you will meet your exercise needs, or why not get involved in a Maidstone boot camp, which is fun, affordable, and very effective.

That you know how to eat healthy, why wait another day before making a commitment to eat healthier, and live healthier. Change your lifestyle and you change your health in a positive manner. Why wait? Why not start the journey to healthier living today?

Health Tip #1 – Eat Right

Your Maidstone women’s boot camp is a great start, but you are going to need to make sure you are also eating properly. You want to choose foods that are fresh whenever possible, and avoid processed foods as much as possible. Add whole grains, high fiber foods, and lean meat cuts. Avoid foods and beverages that are high in salt, fat, and sugar. Eating healthy combined with your Maidstone boot camp exercise will help you to maintain your proper weight.

Health Tip #2 – Manage your Stress

You have heard it before – stress kills! No matter what stage you are at in your life, a woman tends to wear many hats and that can lead to tons of stress in your lives. You need to take some time every day to relax. What you do is up to you – it might mean a walk, grabbing a book, a hot relaxing bath, exercise, or meditation. It’s not what you do that’s important but that you do something that works for you.

Health Tip #3 – Avoid Risky Behaviors

If you smoke stop. If you use drugs get help. If you drink make sure it is in moderation. A number of women’s health studies have shown women can safely consume on average one drink a day. A drink is equal to 12 ounces of beer, 1.5 ounces of spirits, or 5 ounces of wine.

Health Tip #4 – Be Sun Smart

It is a well known fact that exposure to the sun can cause skin cancer, which in its worst form is deadly. To protect against the UVA rays that cause skin cancer, make sure that you wear sunscreen that is a minimum of 15 SPF if you are going to be outside, even if it’s just for a short while. You should also have your skin checked regularly – watch for moles that change shape, size, or color. If you spot changes to moles or freckles, you notice new red skin areas, or you have sores that won’t heal, you should see your doctor.

Health Tip #5 – Have Your Mammogram and Your Pap

Monthly breast exams combined with the recommended scheduled mammograms can keep you safe. Women over the age of 40 should have a mammogram every year. Depending on your risk factors, your doctor could recommend that you have a mammogram annually as early as age 20. Breast cancer is one of the major killers of women, so don’t ignore screening. In addition, cervical cancer puts women at serious risk of death. An annual Pap is recommended. It can diagnose cervical cancer in the early stages. Sadly, far too many women are still not receiving a yearly Pap and by the time the diagnosis of cervical cancer is made it is advanced and these women’s lives are at stake. Don’t become a statistic.

These five health tips when combine with your weekly visit to a Maidstone boot camp can keep you healthy and enjoying life. After all, isn’t that what we want?

1. Exercise is an excellent energy creator, which is why if you haven’t you should register for Maidstone boot camp. Moving your body even a little will help to increase your energy. If all you can do is move your ankles, then move it. If you can go for a walk then go, or if you can dance, then dance.

   And for sure, if you can do it hustle over to Maidstone boot camp, and discover the energy boost you can enjoy. That’s because exercise powers our endocrine and nervous systems. The human body is meant to exercise, and it will truly re-energize you. Don’t worry if at first you are more tired than energized. This will change as you become fitter.

2. Let it go – how often has someone said this to you? Well it’s exactly what you should do. There is a direct relationship between reduced energy levels and buried anger. If you hold onto anger or pain or … it hurts you more than it hurts anyone else. I know that this can be difficult to do, but you’ll really benefit when you make this decision. You’ll suddenly feel your energy improving.

   If you are having trouble letting go, consider talking to someone. It can really help, whether it’s a professional or a just a good friend. It’s okay if it doesn’t come natural, but practice letting go and it will be easier.

3. A good attitude really will improve your energy. Treat life like full time school attendance. The only time you should stop learning is when you are dead. Open your mind to new experiences daily and make it a game to learn something new every day. It’s rewarding and fun to take a look back and see what you’ve learned over time. When you begin to see each day as an exciting  new time to learn something new, you begin to be energized just with the idea.
4. Did you know that clutter is actually the silent energy zapper? What is on your outside is what’s on your inside. So if your exterior space is surrounded by clutter, it will have a negative effect on your energy levels.

   You’ve probably walked into one of those houses, where there is “stuff” everywhere. Do you remember how you felt? Did you suddenly feel tired? Clutter equals a reduction in energy. You don’t have to de-clutter everything all at once. Just take 10 or so minutes every day and use it towards de-cluttering your space.

5. Make sure that you drink lots of water. Lack of water leads to dehydration, and it’s the number one cause of fatigue during the daytime. Just a 2-3% drop in your body’s water can lead to trouble focusing, short-term memory issues, and fuzzy brain.

Maidstone boot camp is a great way to give your energy a positive boost. When combined with other energy boosting techniques, don’t be surprised if you feel like a ‘new you.’

1. Think beyond the TV – It’s much easier to spend your life on the sofa watching television and eating fast food, but the truth is you need to shut the television off, get up, get moving, and start cooking. The TV is the biggest time waster of modern day.
2. Get the beet – Your secret weapon to prevent high blood pressure is beetroot. High blood pressure is a major cause of heart disease and stroke, but a lot of people aren’t even aware that they are dealing with it. Researchers from Barts & the London School of Medicine say drinking 500 ml of beetroot juice can reduce your blood pressure significantly in just an hour, so start drinking it.
3. Hand out Hugs – Giving your partner a hug is more than just a sign of affection, it can actually protect you too. A 2005 study at the University of North Carolina found that hugging your other half for just 20 – 30 seconds can lower your blood pressure, and reduce cortisol levels, which is a stress hormone. High cortisol levels have been linked to heart disease, diabetes, and other diseases.
4. Avoid the Biscuits – A University of Singapore team of researchers discovered that the smell of chocolate chip cookies could lead to unnecessary spending on clothing. That’s because the smell of chocolate chips activates the part of your brain that desires instant gratification.
5. Cut Down the Salt – We eat far too much salt. In fact, on average, we eat about 9.5 grams of salt and we should actually be eating less than 6 grams of salt. Sodium causes high blood pressure as well as other cardiovascular conditions.
6. 10,000 Steps – For a long time, experts said that you should get 10,000 steps to control your weight. Now that number has been changed to 12,000 steps if you are over the age of 40. So it’s time to get moving!
7. The Sun is Good – Get outside and enjoy the sun’s rays. It helps your skin and provides your body with Vitamin D, which fights depression, heart disease, osteoporosis, and even some forms of cancer. If you don’t have access to the sun all year round make sure you are taking your Vitamin D.
8. Laugh Lots – Laughter really is the best medicine. Studies have found that those with a positive attitude suffer from a variety of conditions including heart disease. Find something to laught about every day.
9. Eat right – Make sure you are getting ample fresh fruits and vegetables every day. Drink at least 8 glasses of water daily, and avoid processed and packaged foods.
10. Take Care of Yourself – Sleep right, eat right, exercise right, don’t smoke, don’t consume too much alcohol, and enjoy life. You’ll live longer and you’ll be happier.

Even mild forms of martial arts like Tai Chi have long been shown to have wonderful anti-aging health benefits. In Asia it is common to see larger groups of elderly, even into their 80’s, practicing Tai Chi as the sun rises. Even at their age, they have better balance, aerobic conditioning, flexibility, coordination, and strength than the typical European in their 30’s, who are already dealing with obesity, heart disease, diabetes, and cancer. Those who practice Tai Chi do not develop these diseases with the same frequency, living longer, happier, and healthier lives. Maidstone martial arts, like Tai Chi, have so much to offer.

Any type of martial arts will produce similar benefits. The more aggressive forms of martial arts like kickboxing are a great ways to develop exceptional cardiovascular, mental, and physical conditioning. You’ll be surprised at just how much weight you can lose in as little as one month, and how quickly you begin to develop lean muscle mass. Benefits include:

Every type of martial arts will improve your coordination, with some more than others. For example, karate may not improve your coordination to the same degree as capoeira, but you will become stronger and more flexible with both.

The psychological part of martial arts is very important. We aren’t used to defending or attacking and so it takes time for us to train our mind and get into the zone. When it all clicks, there will be a change in your reality, and it’s an important and positive change. Discipline is the cornerstone to all martial arts and it will help you in all walks of life.

There are a number of different martial arts offered in the Maidstone. You will want to find a local Maidstone martial arts school, then find a class that works with your schedule. If you are unsure about which martial art is right for you, take the time to speak with an instructor so that you can find the right match.

Why wait another day? Why not begin to enjoy the health benefits of Maidstone martial arts today and improve your mental health and well being and your physical well-being. Over 40 and wanting to maintain your youthfulness? Then martial arts is exactly what you need.

The key to losing fat is to reduce your fat intake along with your refined sugar.  Back in the 1980s, we were told fat intake was the reason for our bigger waist so “fat free” foods hit the market hard.

These fat free foods claimed to be much better for the waist.  What they didn’t tell us is that they replaced the fat with refined sugar. Refined sugar is a carbohydrate but it is the worst kind imaginable. It not only isn’t good for the waist it is responsible for many other ailments.

If you do nothing else, remove refined sugar from your diet.  The average person consumes over 150 pounds of refined sugar in a year.  That’s incredible.

Refined sugar is very unhealthy.  Not only is it a major contributor to body fat it increases the bad. 6It also suppresses the immune system, depletes the body of needed minerals and growth hormones. It is the cause of many food allergies, and a major contributing factor in hypoglycaemia and hyperglycaemia.  If that’s not enough, it’s even been associated with the development of some cancers.  Are you ready to get rid of your refined sugar fix now?

So when you see a label that says fat free be sure to read the entire label.  In 99% of the cases, you will find that the fat has been replaced with refined sugar.  Don’t just read the list of ingredients, which might show a low gram weight of sugar.  Read the list of ingredients and note whether the sugar is refined or a sugar substitute such as aspartame, which by the way also has health risks.  You also need to check the carbs to see if they are good carbs or bad carbs.

We all know that eating more calories than your body is using are the main reason for weight gain.  Therefore, it makes sense that you would want to reduce fat intake.  But refined sugar seems to slip through the cracks because it is a single carb, and often not referred to as refined sugar but rather as a carbohydrate, which is much easier to ignore.

Refined sugar has no nutritional value, no vitamins, and no minerals, no anything other than a bunch of empty calories.  Because refined sugar is so processed, a lot of calories can get packed into a very small serving.  In fact, the small the particle size of the food item the higher the calorie count and the faster it is absorbed by the body.  You will not lose a single pound unless you watch your refined sugars.

Let’s say you’ve done all the right things.  You’ve increased your activity level, reduced your daily calorie intake, and yet after a few weeks there seems to be little change.  By now, you’re becoming very frustrated.  Now’s the time to have a look at your carb, intake and I’ll bet you’ll very quickly discover that many of the carbs you’ve been consuming have refined sugar in them.

So even though you’ve reduced your caloric intake, the refined sugar calories are absorbed so quickly that your fat cells are actually growing rather than shrinking.  It’s a common and easy mistake to make.

So remember complex carbs combined with good simple carbs such as fruit + protein + minimum fat intake + a high level of exercise = weight loss.  Are you ready to shed those pounds?

Here is Helens story:-

I’ve always been involved in fitness, completing marathons, triathlons, swim-a-thons for many years now and a few years ago my personal trainer Phil encouraged me to take part in a military style Bootcamp.

In 2001 I was diagnosed with breast cancer and was advised by the specialists to slow down. I underwent chemotherapy and radiotherapy in 2001/2002…..Fatigued and constant sickness thrown in with 2 young children and a marriage break-up only fuelled my determination to carry on with my fitness regime.

I continued with my running and swimming and squeezed a 26.5 mile marathon in between my chemo sessions!!!!

I saw another oncologist who actually said that my on-going fitness was a major contributor the speed and strength of my recovery.

12 years down the line I am still in complete remission!!!!!!!!!!

In December 2011 the military Bootcamp closed down so in the early part of 2012 I enrolled in an Outdoor Bootcamp based in a park.  I was the only woman there!!!!  There was a lot of terrain running involved which is fine, however the guys were so arrogant and didn’t like the idea of a woman being able to do the same if not better than them !!!!!  I was quite often pushed (physically) and decided this really wasn’t the place for me!!!!  I did lose quite a lot of weight and inches however being pushed about wasn’t my idea of fun!!!

I decided to find a Women’s Only Bootcamp  and here I am !!!!!

I had seen the article in the Kent Messenger newspaper about the Maidstone Bootcamp for Women gave them a call and came down on the 29^th May 2012 and met with Lee & Lorraine and they were really friendly and supportive to my needs.  I joined on the day and attended my 1^st class the very same week!!!!

It was hard at first I will admit!!!! But enjoyed the challenge and most definitely preferred the company to the other bootcamp!!!

I am very proud to say I have never missed a class and have now completed the 1^st level and am now a Bootcamp Cadet with 1 star!!!!!

I am aiming to reach Bootcamp Trooper by Christmas 2012 (watch this space)!!!!!

Due to my fitness background I was asked if I would be interested in joining the Certified Instructor Training here and start instructing my own classes…… Really exciting!!!!

It’s not only the exercise that makes this a fantastic position for me, being able to encourage and motivate the women to reach their goals is worth its weight in gold!!!!!

Also to change people’s perception of what fitness is ….you don’t have to be stick thin to be fit ….I am by no means a skinny min…..but line up on the starting line of the marathon with me !!!! Ha ha!!!!

To date I have lost 21lbs and 20.2 inches!!!!!!  I am determined to continue with this progression ……It’s just so nice to have a waistline again!!!

With my wedding booked for May 2013 there’s no way I’m quitting now!!!!!

So if you’re looking for a fun friendly way to shift the lbs. inches and get super fit ……I will see you soon!!!!!

Kim Horton