Naturopathic Solutions

The Bench Press is the king of all chest exercises. Being a compound exercise, it uses more than one muscle group. The primary muscle group is the Chest, but it is assisted by the Shoulders, and Triceps.

Doing the Bench Press means you can improve functional strength, and build muscle, so much faster. You will also burn more calories.

Bench Press, Flat (Barbell)

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Muscle Group: Chest

Exercise Type: Resistance (Weights)

Notes: To check if you are using the correct width grip, lower the bar to the chest. If the forearms are perpendicular to the floor, then you are using the most efficient grip!

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Step 1

• Beginners position feet flat on bench, advanced lifters position feet on floor.
• Eyes should be below bar.
• Grasp bar with pronated, slightly wider than shoulder width grip.
• Move bar off rack.
• Position bar over chest, arms fully extended.

 

Step 2

• Lower bar slowly and under control, keeping wrists straight.
• Pause when bar lightly touches chest near the nipples.
• Push bar up to full elbow extension.
• Do not arch lower back.

 

 

You can find plenty more exercises at http://www.free-online-health.com/exercises.htm

 

When people begin training with me I quite often get all the excuses as to why they are the way they are, or why they can't do what I'm asking them to do. "It's my partners fault", "My mother told me to do this", "I can't do it because I just don't like it", and the excuses go on.

The fact is, it is you who is in control of your own destiny and it's been that way ever since you became an adult. Where you are now is the sum of all decisions you've made in the past, good and bad. Some people have more opportunities than others, no doubt about that, but it is the decisions you make that establish where you'll be in the future.

I'm not posting this so I can stand up on a soap-box and shake my finger at others. I've been there, and I know how restrictive it can make your life. Every bad thing that ever happened in my life was someone elses fault. I was always the victim. But you can't move forward until you accept responsibility. Since I've done this my life has changed immeasurably.

And it can be tough to accept at first. Of course there have been occurances in your life that have had a bearing on where you life is now, but you have had an input on a great deal of choices throughout your life so must at least take responibility for that. Once you take responsibility you only have 2 options: you can do something about it, or you can just put up with it. But either way, you are in control of your own destiny. You can stop dwelling on the past and you then have the opportunity to move forward.

It's your fault if you fail, and it's your fault if you succeed!

So have a look at your own life. What are you unhappy with?

What are you going to do about it?

 

http://www.raykellyfitness.com/MedicareRebates/tabid/253/Default.aspx

 

Ingredients
2 Cups Pasta, fusilli 
1 Cup Basil leaves, fresh
1/2 Cup Parsley sprigs, fresh
1 Clove Garlic, crushed 
1/4 Cup Pinenuts  
1/2 Cup Low-fat Cottage cheese
2 Tablespoons Cheese, parmesan, freshly grated 
4 sprigs of Basil, to garnish  
 
 

Steps
1.  Bring a large pan of lightly salted water to a boil and cook the pasta until al dente. 
2.  Meanwhile, put half the basil and half the parsley into a food processor or blender Add the garlic, pine nuts and cottage cheese, and process until smooth. 
3.  Add the remaining basil and parsley, with the Parmesan, and season with salt and pepper to taste. Process until the herbs are finely chopped. 
4.  Toss the pasta with the pesto and serve immediately on warmed plates, garnished with fresh basil sprigs. 
 
 

Serves 4

Calories           529
Total Fat          11
Sat Fat             1
Cholesterol        7
Salt                  99
Carbohydrates   94
Sugars              5
Protein              22

 

 

 

For years people have suffered depression, and mental illness in general, in silence. This has been primarily due to the stigma attached to such illnesses, brought on by an ignorant community. But over the past few years we have learnt a great deal about it through brave people, especially those in the limelight, speaking out about it.

This has brought on more support networks which has saved plenty of lives. In Australia we have Beyond Blue, but if you search on Google I'm sure you'll find an equivalent program in your country.

The reason I'm posting this short message is because earlier this year I received an emotional email from a lady who lived in a part of the world where mental illness could not be spoken about in public. She knew she had a problem but felt very much alone and didn't know where to turn. She wanted help.

Myself and a friend offered her some advice, which she took, and yesterday I received an update from her. She'd told her family, who supported her, and now she is getting the help she needs and feels so much better. The email was a stark contrast to the first I had received. She is a different person, vibrant, happy, and confident in her future.

So if you feel you could have a problem speak to someone about it. Taking the first step may be hardest part, but it's also the most essential!

A new study from John Hopkins School of Medicine in Baltimore has found a relationship between low levels of Androgen, and Metabolic Sysndrome in men.

The 5.8 year study by Dr. Annabelle Rodriguez tested 618 men, with an average age of 63 years.

As men get older, they are much more likely than women to develop the symptoms associated with Metabolic Syndrome. The syndrome efects 4% of men between the age of 20-39, and 21% between 40-79 years. As men age, their levels of male hormone decrease but the reduction was observed to be even greater in men with Metabolic Syndrome.

As would be expected, the other risk factors found were high blood pressure, abdominal obesity, abnormal blood sugar levels, low HDL cholesterol levels, and high levels of triglycerides

The next step would be to test whether increasing Androgen levels would improve recovery of Metabolic Syndrome