Sensible Health-Related Fitness Blog

Mar 4, Maintaining a balance

Sun, 04 Mar 2012 11:06:01 GMT

Greetings! As you will have gathered from earlier blog posts, I am working on revising my Site so that I can make your visit an even better experience, and to bring you more information and advice. While I work on this, I thought I'd leave you with something I kind of realized over the last 2-3 months, while reinventing the Site slightly and doing some inner reflecting and soul-searching. I'm not about to refute the work I've done so far, but rather emphasise something which I kind of took for granted over the years. I will therefore begin to blend it into my work. "So what is this 'something' you're talking about?", I hear you saying... It's actually quite simply really - I'm talking about how important 'balance' is in your life. Any aspect like work, family, faith, exercise etc. in your life which makes inroads into other areas of your day-to-day living, will eventually cause inner discord. Whether this 'discord' occurs subconsciously over time, or whether as a result of not-well-thought-through decisions, or even a situation you inadvertently find yourelf in. So how is this relevant to health and fitness? I won't go into detail in this particular post, except to say that you will need to have your 'house' in order to function well in areas where you are engaged, i.e. work, friendship, parenting, to name but a few. I can tell you that I've lost count the number of times people tell me they desperately want to get into shape, but don't have the time. This is because it's 'allowed' to happen. You don't have to be a victim of this kind of situation. Yes, it'll take some planning and perseverance to put some structure into your life, but you can do it - and it'll be worth it. So stay tuned for more on this and other stuff. I'll be revealing some interesting stuff about myself too in this regard. For now, do some mental housekeeping on the topic of balance in your life to see where you are with this aspect. It's key not only to keeping regular with a healthy lifestyle, but for life in general. Stay well and take care.

Nov 18, Hitting personal bests at 45 years of age.

Fri, 18 Nov 2011 22:39:42 GMT

Well I've been rather impressed of late. As you'll see from stories in this Site, I have been engaged in health and fitness since I was in High School. However, my recent efforts and program adjustments have led to distinct gains in my strength, stamina and condition. I'm bench pressing, dead-lifting and squatting way more than my own body-weight. I never thought that would be possible - and this as I am growing older. It just goes to show, motivation, consistency and a sensible approach supported by a solid eating plan and balanced outlook on life, and you're on your way. That's the ONLY way. Stay tuned - more articles, pages and info. coming soon. Wishing you a great weekend!

Oct 19, Fast Twitch Muscle Fibers are integral to Weight Training

Wed, 19 Oct 2011 09:59:32 GMT

See how to activating your Fast Twitch Muscle Fibers is essential in maximizing your weight training gains.

Oct 17, Muscle fiber-types

Mon, 17 Oct 2011 20:02:00 GMT

Ever wondered about the mechanics of muscle-contraction? Do you know that you use different types of muscle fibers for different kinds of workloads, particularly the heavy kind? Don't miss this Friday's release on fast-twitch muscle fibers, and what it's significance is to weight-training. Happy training!

Oct 17, Weight Training Workouts – Arguably the most integral exercise component of over

Mon, 17 Oct 2011 11:22:04 GMT

Make your Weight Training Workouts count by better understanding the various types, principles and techniques involved, as well as the factors to be considered in designing an effective fitness progra

Oct 4, Weight Training Routines

Tue, 04 Oct 2011 12:27:10 GMT

I'm very excited to be rolling out a page this Saturday on Weight Training Routines. It will be the first of several new pages and articles coming your way to make your experience with Sensible Health and Fitness a productive and enjoyable one. Happy living and see you soon!

Sep 21, Sensible Health Related Fitness, workout routines, lose weight, gain muscle mass

Wed, 21 Sep 2011 15:53:48 GMT

Health related fitness is possible using sensible healthy ways to lose weight and gain muscle mass. Valuable resources on health fitness articles, healthy eating and benefits of exercise.

Sep 21, A Flat Abdomen Can Be Yours

Wed, 21 Sep 2011 10:16:12 GMT

A flat abdomen is the pinnacle of a lean and powerful body. And we haven't mentioned what it does for your confidence.

Sep 12, Help is on the way - new resources and information coming soon!

Mon, 12 Sep 2011 22:59:25 GMT

Greetings! So here we are, already well into the second half of 2011. A lot has been going on in my life this year. Apart from entertaining two very energetic Girls during the school holiday-break, I've been doing quite a bit of research and several feasibility assessments on how to offer a better service via this Site - not to mention training my behind off using new workouts. I've even tried experimenting with different nutrition plans. So why all the trials and experimentation? Simple - I aim to continue developing this Site to become an even better guide and interface in assisting you with your objectives. That's it - simply a wholesome honest service, free of any nonsense, scams or clever rip-off schemes. So stay tuned - in the coming months there'll be interesting feedback, useful resources and new information to help you in your quest for improved health, fitness and general wellbeing. In the meanwhile, happy training. See you here soon - take care.

Apr 1, KEEPING THE FAITH

Fri, 01 Apr 2011 07:51:38 GMT

So what do you do when you're chugging along nicely with your health and fitness program, making steady progress - and then you go traveling? Be it hotel-based, self-catering, with friends or with family - you're not always in a position to say "no thanks." Well, this has happened to me more than a few times. In past years (before my current condition), I would have been inclined to say something like, "oh well, it's out of my hands", and would probably have just gone with the flow. Now this is okay if it's a short disruption to your usual environment and healthy lifestyle for a day, two or three - but you have to ensure you get back on track as soon as possible thereafter. The longer the interruption, the more difficult you will find it to revert. The easiest way to fall off the proverbial bus is to allow external factors to dictate your lifestyle. If you're eating right and working out, feeling good and making progress, the last thing you want is to lose your way. The best way to keep making progress and minimize inconveniences, is to have a plan and to follow it. If factors like social invites or business trips intervene, be conscious about eating the meals around the unavoidable ones as cleanly as possible until you return to your usual routine. As you'll see frequently mentioned in this Site, my major philosophy is about being in excellent shape while still having a life. In other words, I work unhealthy challenges into my overall activities so that I can eat out, accept dinner invites and enjoy some of my favorite 'cheat' meals. You'll find it hard to sustain a healthy lifestyle if it perpetually alienates you from those who choose not to. For one thing, work and family-life would become very strained. And you would find your friends giving up on inviting you out. So, what's the final message? Simple - always have a plan and work hard to keep to it wherever possible, no matter what. It doesn’t matter if you're on a bulking-up, toning or weight loss program. You can't expect to reach or maintain your goals if you let the situation take charge of you. Don't take the easy way out, keep seting periodic goals and correct any indiscretions immediately, should they occur. Stay motivated by being consistent and rewarding yourself when you reach your objectives.
(See this link for additional reading.) Happy training!

Mar 8, Being on top of your Game

Tue, 08 Mar 2011 11:45:09 GMT

Today was one of those days where I seemed to be short on time. I was rushing in and out of the bathroom this morning, helping my wife hurry the children up to finish their breakfast, and bumping into one another running the other way. When I had finally left home, feeling a little stressed - not-to-mention chasing the clock, I suddenly reflected on my question of "I was up early this morning, why the heck am I running behind schedule?" I immediately began to feel relaxed when I realized that, besides all the organizing that goes into getting ready for a week-day, I also had a morning-run and simply ran a little behind time, that I forgot to feel my usual sense of achievement. What achievement? Well, as you'll see, my work is all about being in excellent shape and being an average everyday person. In other words, having a life. How do you do that? Easy. Be prepared in advance and you'll be surprised how much more you can do with your time. Get organized and you will see how healthy living and regular exercise are done - 'all in a day's work.' Take charge of your life - plan your meals and workouts ahead of time and you will be amazed to see that being married or having a tough job or having kids can all be part of a healthy lifestyle WITH time for exercise. The old excuse of 'not having time' actually holds no water. Go to it!

Feb 17, Best ways to lose weight? You need them to get into shape after the holidays

Thu, 17 Feb 2011 12:18:15 GMT

One of the best ways to lose weight - Find out how so that you can get back in shape again after your holiday.

Feb 16, Working out with or without music?

Wed, 16 Feb 2011 21:07:54 GMT

I recently began using music again during my workouts. Wow! How, or perhaps more importantly, why did I stop? Not quite sure actually. All I can say is that I forgot what a boost it can give you. Of course you do need good quality sound and an invigorating beat. If you are a newbie to training with weights, I would caution you to hold off at first. It's essential to first master proper technique and breathing. If you are not yet adept at heaving dumbbells and barbells around with aplomb, you would not want to have your head filled with sound. Same holds true for cardio. You want to know your body's tendencies and performance parameters like second nature. Also, running outdoors (especially in traffic) with your brain oriented on the music alone is not recommendable. If you do run to music, make sure you don't turn up the volume so high that you cannot hear cars and other movement. Your life depends on it. Stay focused on your surrounds and whereabouts if you choose to fill your head with music power. Happy training!

Feb 15, Emotional or 'comfort' eating

Tue, 15 Feb 2011 17:32:29 GMT

Some time back I realized that my occasional ‘planned’ splurges were becoming a little too frequent and too heavy. I began to worry that my sense of control was under threat. I soon realized that from time-to-time I had begun eating for reasons ‘different’ than usual, and it then became obvious that I needed to address some problematic issues in my life. You see, it did not take much sophisticated analysis for me to notice that the familiar environment that went with many years of excellent health and physical condition, had changed. Although I managed to resist the possible manifestation of any eating disorder, the experience showed me just how easily this can occur. Once I had dealt with my own life-situation and rectified things that were distracting me (much to my retrospective relief), I felt compelled to write something on the topic of emotional eating disorders and binge eating. I soon found out that I would simply have scratched the surface if it was a mere blog article intead of a full-blown Webpage - there is a lot out there on these issues, and I also want to share some of my own experiences. Someone who has had the good fortune of resisting any kind of eating disorder may hold little appreciation for this topic. However, it may be worthwhile to have a read. You don’t always know what life has in store. Something you never felt relevant could turn up with without warning and you will want to take action soonest. Read more on the page: 'How to stop binge eating'

Jan 18, And another year has gone.

Tue, 18 Jan 2011 09:22:57 GMT

Amazing - that phrase "time flies" is perhaps overused, but definitely true. So here we are, midway through January of 2011. Some of you will have considered new year's resolutions about your health and physical condition, and maybe others wouldn't have given that thought more than a second. Either way the start of a year lends itself to working with new challenges and targeting goals. I will be introducing some changes to the site during the coming weeks along with new pages, content and pictures. Looking forward to bringing that to you. All the best for a happy and successful 2011!

Jul 21, Low-Fat Meals - Synonymous with the Sensible Healthy Eating Plan

Wed, 21 Jul 2010 09:41:39 GMT

Sensible Healthy Eating and Low-Fat Meals - Plan flexible and enjoyable Super-nutrition to fuel your physical activity and give you otpimal results.

Jul 21, Frequently Asked Questions

Wed, 21 Jul 2010 03:03:19 GMT

An in-depth look at Sensible Health-Related Fitness

Jun 30, How to lose weight successfully

Wed, 30 Jun 2010 21:28:40 GMT

How to lose weight successfully? What more can be said except that 'sensible' is the only way.

Jun 10, It's already June. This means we're on the cusp of summer.

Thu, 10 Jun 2010 20:53:29 GMT

Don't miss the next article on making some useful 'last-minute' shape-up strides so you can wear your bathing suit with confidence. It's quite uncanny, but when deadlines approach, human nature invariably spurs us into motion.

Apr 4, Training alone or with a Partner?

Sun, 04 Apr 2010 16:42:41 GMT

What are the basic advantages of the two options? In my life I have done my training both ways and I can say from my personal experience that there are definite advantages from either way. It all depends on what your particular needs are. For instance, if you’re one who has a rather unpredictable lifestyle, then it will probably suit you better to train on your own in line with your erratic program. On the other hand, if you participate in exercise on a regular basis, then you’re probably a good candidate to pair up with a partner, especially if you have specific gains you want to achieve. Let’s take a look at these two options in a little more detail: Some of the benefits of going it alone

You can pretty much dictate your own pace and schedule;
You can decide what time to hit the gym, especially if you work out at a busy facility which has peak hours (and thus can be avoided);
You would probably manage to get through your workout program in less time and with less dialogue BUT, you do need to be rather disciplined to keep to that time schedule.

Some of the benefits of working out with a partner

If you’re inclined to struggle with your sense of discipline, then having an arrangement to work out with someone will mean that you’ll be less likely to skip training sessions;
If you’re trying to break through a plateau and therefore are hitting the real heavy stuff, then you’re more likely to be training to ‘failure’ on parts of your program. A training buddy will be very instrumental in giving you some much needed egging on;
In addition to moral support and encouragement on a very heavy program, a partner is essential to have on hand in the event someone has to grasp and safely stow weights when your weary muscles can’t hold out anymore.

The bottom line Although you’re less likely to have the same ad hoc flexibility as you would when training alone, working out with a partner is important when you’re looking to make particular gains. However, you will need a reliable person who has similar goals as you have, or this system may become counterproductive. My next article will explore this issue further, the respective disadvantages and also look at the typical candidates for both methods of training. In the meanwhile - Happy Easter!

Mar 27, Is it better to train alone or with a Partner?

Sat, 27 Mar 2010 08:10:34 GMT

There are several pros and cons to going it alone, or with a training partner. Although I always had my own opinion on this, I tried training with a colleague this week and was pleasantly surprised when I recalled what it is like having an extra pair of 'hands' on hand. Be sure to pay this page a visit next week, when I reveal all on this subject.

Mar 22, Is Aspartame safe?

Mon, 22 Mar 2010 09:10:24 GMT

Is Aspartame safe? Is it friend or foe? Let's see what people are saying.

Mar 10, ASPARTAME - Friend or Foe?

Wed, 10 Mar 2010 07:37:54 GMT

You either use or you don't, or you use it and try not to think about it, hoping that all the claims that it is not safe, are unfounded. Find out more about this topic in next week's webpage article entitled "Is Aspartame safe?"

Mar 9, How to get along with the good old Squat

Tue, 09 Mar 2010 00:10:14 GMT

The squat is an exercise which uses primarily the quadriceps (thighs) and gluteus maximus (buttocks), not to mention incorporating the abs and hamstrings for stability. This exercise is considered by many as one of the cornerstones for increasing all round strength and size. However, several trainers seem to concentrate their exercise programs only on the upper body, predominantly the chest, biceps and shoulders. Little do they realize that well-trained and conditioned legs are just as much part of an in-shape body than any other part. Sadly though, a lot of individuals seem to think they look great by having the top half taken care of. That's literally a half-truth because nothing looks more odd than someone with bulk and muscle on the upper body and neglected legs. And besides the natural appeal of looking balanced, let's not forget the much-needed strength and functionality required of the legs in many types of sports (for power and speed), as well as in cardio training. So try not to leave this exercise off the list! Proper Form Take due care when executing the squat (especially if you're going heavy). Ensure that your legs are shoulder width apart and firmly 'planted' on the floor surface, with your toes pointing slightly outwards. Breathe in deeply and evenly as you lower your body over a count of 3, keeping the weight directly over the feet, the back straight while you assume a very slight forward inclination. Pause for a second before driving the body up again to the starting position while exhaling over a count of 2. Try to stop short of locking the knees to maintain the load on the legs. Ouch, I know this is tough but hey, nothing good comes without sacrifice. Remember, they don't call this one of the granddaddy weight training exercises for nothing. Keep in mind also to maintain the head and neck still and your eyes fixed on the area straight ahead of you. Proper alignment of the body and positioning of the legs is crucial with the squat in order to prevent pain and/or injury to the lower back, hips and knees. Although there are advocates of the 'deep' squat, I would recommend stopping when the legs are parallel to the floor. As with all resistance exercises, make sure you perform this exercise correctly by always employing smooth form, timing and breathing techniques. Rep range Depending on the specific goal of your program, aim for 6 to 8 reps for strength training and 8 to 15 reps for muscle development objectives. Variants There are other types of squats aside from the 'basic' version described here. Try alternating among the hack squat, wide squat and sissy squat to keep your program stimulating and your body challenged. The lunge is another excellent exercise for solid leg development. Again, always ensure proper form and execution of the reps. Best wishes with your training!

Feb 26, Proper execution of the Squat

Fri, 26 Feb 2010 23:15:15 GMT

Don't miss next week's article on one of the most important exercises for building and shaping the legs, as well as contributing to core strength. Do this exercise right and you'll gain massive benefits and advantages. However, do it wrong and you will surely be risking the ill-effects of poor training form, or worse - serious injury.

Feb 24, Resistance Workouts

Wed, 24 Feb 2010 22:35:09 GMT

I have been noticing that Gyms in general are quite busy these days. That's a good sign and I'm pleased that there seems to be renewed sense of urgency to get into better shape by Spring/Summer. Although there are a lot of people training, I am not so sure they are making concerted efforts with their weight training. Why do I say this? Because I have noticed many just going through the motions and not handling the weights like there is a purpose to it. There are some very basic, yet overlooked vital points which are intrinsic to successful weight training. These center on proper execution of the respective resistance exercises and include important elements such as smooth, even form, and full range-of-motion. Naturally, there are other method like "forced" and "negative" reps, but these are specialized techniques for advanced trainers. So I just wanted to post a short article to draw attention once again to these basics. They will ensure you get the most out of your workouts. Besides your training methodology, make sure you go into the gym with a plan to help you maximize your gains from your workout routines (here's an interesting and relevant article). Also keep in mind the importance of planning and recording your workout program activities. As always, best wishes with your workouts!

Jan 28, The REAL reason behind Health Related Fitness and Working Out?

Thu, 28 Jan 2010 22:41:30 GMT

It’s an important question to ask yourself now-and-then. It begs another question: "Are you making efforts and reaping the rewards, or simply going through the motions?" Aside from being a Personal Fitness Trainer, I also occasionally supervise the cardio and weight training areas at a nearby Gym. So today, it dawned on me again that many gym goers seemingly have less than appreciable enthusiasm in doing their workouts. I was reminded of this when approached for advice by a certain exerciser and asked to explain what a “barbell shrug” is, and what muscle areas it targets. In fact, the person wanted to know whether it was possible to omit the exercise from future workouts because she did not really enjoy doing it, and felt it was a timewaster. “People, what are we doing!?” Okay, one can substitute exercises, but there's something seriously wrong with this attitude. What I have just described here is a reminder and testimony that the general level of commitment (or seriousness if you prefer) to working out is not quite what it could or should be. If you’re simply performing your exercises in a “brain-dead” manner like described above, you’re doing it wrong. Rather give up your fitness program and put your money to better use. Sorry, there’s really no other way to phrase it. To embark on a training program and succeed in transforming your body, you need to carefully plan and live your workout routines. For more details on these topics, see my related articles on planning workouts and how to make the most out of them. Think about it, feel it and look forward to it. If you get to the gym, change into your training clothes and find yourself on the training floor wondering what you need to do next, then you need to reassess things. Remember, nothing good (or worthwhile investing time and money for) comes without a measure of commitment. The message I want to send out is simple: Do your reality check more often than you usually do, so you can remind yourself of why you’re working out and the promise you made to yourself to get into shape. Keep abreast of your progress and know your goals at all times. Make it happen!

Jan 21, So, getting into good shape means giving up your bed-of-roses, right? Not quite.

Thu, 21 Jan 2010 22:11:10 GMT

Don’t miss next week’s feature article, which takes a look at the mindset of those who yearn to be in better shape, but think they’ll have to give up too much of the “good life” to succeed. Find out why the “sensible approach” to health related fitness means good news for you if you thought you had to sacrifice and stop living, in order to shape up.

Jan 20, Staying motivated and true to your New Year's resolutions

Wed, 20 Jan 2010 00:03:46 GMT

20 days have passed and our commitment to fulfilling New Year’s resolutions is probably already being tested. How does one stay resolute to achieve those goals that were carefully considered and discussed over the holiday period? You probably got much support and encouragement from the people you confided in. That’s great, but a special effort is essential nonetheless. How will you actually do it? Not intending to be sceptical (I’m naturally an optimist), but so many people start the year with their best foot forward only to slack off as in previous years – and give up. This site covers the topic of planning and going the distance with a workout program, but I wanted to raise awareness in light of the New Year, and the possibility that your resolutions may become displaced along the way as work, life and family begin to place demands on your time and presence. Is there a way around this? Yes, but you will need to proactively keep all of your commitments in perspective, knowing what you’ve decided you want to change, and why. The mistake most people make is to begin conveniently placing other commitments and responsibilities ahead of goals like New Year’s resolutions. Why do we continue to fall into this trap? It’s probably because we, as humans, are creatures of habit. And habits are hard to break, especially addictive ones like smoking. On the other hand, learning new habits can be just as difficult as kicking bad ones. A decision to start living healthily and become physically active, will not be easy to do. Breaking the habits of a sedentary lifestyle and poor eating while taking on new activities like setting transformation goals, managing a new lifestyle (including family and other commitments), planning meals and workouts, and doing them - is a tall order. It will sometimes feel like a balancing act. Returning for a moment to the issue of allowing less important activities to conveniently come before your health and fitness – this occurs most likely because shaping up can be a chore. Granted, it’s not always fun, but you will have to stay dedicated if you want the results. So, take your commitments seriously. Do not skip workouts and begin eating poorly just because doing so can sometimes seem boring or unpleasant. You owe it to yourself and your conscience to go the distance. If other external issues (like relationship or work-related problems) threaten to derail your efforts, deal with them rather than procrastinating or giving up. If you don’t address them, chances are you will find yourself making excuses like “I first need to sort this thing out.” Don’t allow them to dictate when or how hard you’ll focus. Stick with your decision regardless, no excuses. So, how to stay motivated with your decision to change your life? Stay consistent and focused, and your motivation will remain intact. Resist inhibitions to put off workouts or temptations to detract from your healthy eating plan. Good luck!

Jan 15, Workout Routines. Here's the best approach for selecting an effective program

Fri, 15 Jan 2010 14:57:49 GMT

Workout routines to afford sensible and practical ways to gain muscle mass. The sensible approach is also the best way to lose weight.

Jan 12, Getting back into shape after the Xmas holidays

Tue, 12 Jan 2010 22:39:34 GMT

Don't miss this inspiring article due later this week!

Jan 11, Somatotype - Why is it an important consideration for Health Related Fitness?

Mon, 11 Jan 2010 21:47:54 GMT

Somatotype - see why Endomorph, Mesomorph and Ectomorph are important considerations for diet, exercise programming and Health Related Fitness.

Jan 11, Calculate BMI

Mon, 11 Jan 2010 16:53:42 GMT

Calculate BMI (or Body Mass Index). See how this formula estimates healthy body weight based on weight and height, and what this indicator means for you.