Health Notes 

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Set Great Health Goals

One of your most valuable assets is your health. The physical condition of your body determines how well you interact with the world around you.

Set a goal to get into the best shape you can. There are many people who have physiques and figures that you may admire or even envy. What you must accept is that you cannot have their physique of their figure. Each one of us is genetically programmed with a certain body shape. Your Goal should be to be in your perfect body shape and state.

Now you can learn from those you admire/envy. Remember success is a process, if you learn what it is that they do and then you do the same you will also be able to improve your body.

So set the goal to be slim, fit and healthy. Get a clear picture in your mind of what it would look like to be slim, fit and healthy. Describe your ideal state.

Once you have the picture clear in your mind work out what you would have to do to get into that shape and then commit to doing what ever is necessary.

Remember that small steps taken consistently in the right direction lead to great things.

Take Responsibility for your health

There was a time that I was fat and unfit by choice. I weighed well over 100kg and could barely fit into size 44 pants and running a 100mts was not an option.

Now I know that some people are going to say that I am talking nonsense, nobody gets fat by choice. Well there was a time that I would have agreed but looking back I now realise that it was a choice. You see I can't remember ever eating anything, other than the odd insect, by accident. I always deliberately chose the fattest meat. I always deliberately dished up a big helping and I always deliberately went back for seconds and sometimes thirds

Now I always say that there are only two reasons that people are who and where they are in their lives. The first is that they deliberately chose to be there and the second is simply because they did not deliberately choose to be anywhere else and this second reason was definitely true of me. I did not deliberately set out to get fat. I got fat because I did not deliberately intend to stay Slim Fit and Health. I got fat because I made wrong choices, choices that led to my condition.

I now fit into size 34 pants, I don't know how much I weigh as that is irrelevant but I do like what I look like in a full length mirror. (with or with out clothes) and that is the ultimate test, not how much you weigh but what you look like.

I now deliberately intend to be slim fit and healthy so I make different choices regarding what I eat and how much I eat. I make different choices regarding exercise. There was a time that whenever I got the urge to exercise I would lie down until it went away. Now with my new intent of being Slim Fit and Healthy I exercise constantly.

It is important that you take care of your body as it is the vehicle that you use for your journey here on earth and as the saying goes "Life's a journey. Enjoy the ride." Well you are likely to enjoy the journey a lot more if you are riding in a vehicle you can be proud of.

So love yourself enough to take responsibility for your health.

Today's exercise - Going for a walk while you are standing still. Huh? Ok Ok I'll explain.

Quite often you get the chance to stand around in queues and I know that for some this can be quite frustrating. It used to be for me. If I saw there was a long queue then I would often leave the shop, but now it's different. Now I see a queue as a good opportunity to exercise by going for a walk.

This is how you do it.

Just stand comfortably, feet about 10 to 15cm apart now keeping your feet flat on the floor push forward with your right leg and pull back with your left. Your feet stay quite still it's just your muscles that move. Hold this position for a count of 10 then alternate. Push forward with your left leg and pull back with your right. Repeat as often as you like.

Stay Fit, Stay Strong and Stay Healthy.

Today's exercise - With our commuting times getting longer and longer due to the state of our "potholes with tar on the edges" oops sorry I mean roads, the worsening condition of many vehicles and terrible behaviour of many of the people behind the wheel we need to have something to keep us busy during these trying times.

Well nothing like a little exercise to keep your mind off your problems and build up your body.

These exercises are NOT for the driver while driving but can be done even in crowded commuter transport.

Put your hands between your knees and then squeeze your knees together, this is very good for the muscles on the inside of your thighs. Squeeze as hard as you can for a count of 5 and repeat at least 10 times.

Keeping the same position with your hands between your knees try to move your hands apart while keeping your knees still. Apply maximum effort for a count of 5 relax and repeat at least 10 times.

Stay Fit, Stay Strong and Stay Healthy.

The state of your body says a lot about what you think of yourself

I wonder if you have ever really taken the time to consider the wonder of your body and the fact that it is only through your body that you interact with the world you live in. Your body is the vehicle that carries you through life and the state of your body says a lot about what you think of yourself.

But here's a test. I want you to think about your body as a "meat suit" and really that is all it is, the fleshy suit of your soul. Now if you were out shopping and you saw your "meat suit" on the rack, would you buy it?

If not, why not? What sort of suit would you prefer to have?

Now work out what you have to do to get your suit into that shape.

Can you do it? Of Course you can. The real question is do you want to do it? Are you prepared to make the changes to your behaviour that got your suit into the state it's in now.

There was a time that I needed an "extreme makeover" but now I'm at the stage where only relatively minor adjustments are necessary. and I must say that I prefer the way I am now to the way I was.

Just remember the 4 step recipe for change.

There are certain things you must STOP doing.

There are certain things you must START doing.

There are certain things you must do LESS of and there are certain things that you must do MORE of.

I'll bet that you already know what they are.

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Today's exercise - Well we've got off to a good start and now it's time for the commute to the office. Here's how to get a workout on the way to work.

These exercises are for the driver, next week we'll deal with the passengers.

The steering wheel of your car is a great exercise tool. Just two messages of warning. Make sure that your steering wheel is in good condition and these exercises are for when you are stopped at a robot or are parked on the highway collecting some traffic jam.

Using both hands grip the steering wheel on either side and then push both hands inward as if you were trying to crush the steering wheel. Hold for a count of 5 and then reverse the action. Gripping the wheel as tightly as you can pull your hands apart as if you were trying to pull the wheel out of shape.

If you get some funny looks from the people in the cars around you that gives you the chance to exercise your facial muscles by smiling at them.

You can also use the steering wheel to strengthen your grip so that you can really get a grip on life. Hold the steering wheel in  a full grip and then tighten your grip with one hand as much as you can, hold for 5 and then change to your other hand. Great for building up your forearms. Alternate like this for at least 10 grips per hand. (Just remember that you don't have to show me how strong you are when you shake my hand. No-one likes a bone crusher.)

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Let me know how it's going. And share your favourite exercise.

Send an email to johan@motivate.co.za

It's official. Sex is good for you. (That is, sex with your partner in a committed relationship) Now, being newly married (only 29 years) I already knew that, however it's good to know that studies have proved that a good sex life causes you to look younger and live longer. So added to the pure feel good rush those are very good reasons to pump up your sex life.

Being fit is a very important part of a healthy sex life as the worse your physical shape the lower your hormone count and the lower your self image in terms of your "desirability" rating. If you don't feel good about yourself it's not easy to lose yourself in the moment and embrace the pleasure. All too often we are so concerned with what we look like that we can't relax. I have even heard of people who won't get undressed in front of their partners or let them see them naked with the lights on.

Remember this. The emotional state you are in is more important than the physical shape you are in. A healthy self image is essential to great relationships. When you are comfortable with yourself you can put your focus where it belongs, on your partner.

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Today's exercise - If you are like many others then the first thing you want in the morning is a "cuppa". Here are some things you can do to exercise while you are doing this.

Firstly. Walk on tiptoe as if you had really high heel shoes on. (Yes you too. I know that you are a man but it's good exercise and the kids have promised that they won't laugh) This exercise is really good for your calf muscles but gives your whole leg a good workout. It's also very good for teaching balance. (not so easy if you've got a 'babalas') I would suggest that you only do this at home as other people are likely to think it strange if you walk down the street like this.

Next. While waiting for the kettle to boil do some squats. I like to hold onto the counter top and then I do the exercise. Raise yourself onto your toes and then lower yourself slowly to a sitting position hold this position for a count of 5 and then slowly return to a standing position. If you do this properly by the time you have done 10 repetitions the kettle should have boiled. Enjoy.

But first let's get you out of bed properly.

The best way to get out of bed without putting any unnecessary strain on your body is to roll over onto your side facing the edge of your bed. Then, using your upper arm. push yourself upright at the same time swinging your feet off the bed until you are in a sitting position. Now, using your thigh muscles push yourself from a sitting to a standing position. Your back will love you for this.

Are you conforming to your affirmations? Are you living up to your dream?

Being and staying healthy is an every day all day process. Become aware of what you are doing, how you are sitting, how you are standing and then ask is this good for my body? Do I create the impression of someone who respects themselves and their bodies. Do I look wide awake or half asleep.

When you sit, sit up straight. When you stand, stand up straight, shoulders back, head high, When you walk, pull yourself as tall as you can and walk with purpose. No slouching (your Mom gave the right advice, even if perhaps for the wrong reason) This behaviour is good for your back and creates the impression of someone who is alert and in control. And believe me, you will feel better for doing it. This behaviour does wonders for your energy levels and your self esteem. Give it a go and see how you grow.

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Today's exercise - This exercise you can and should do in bed before you get up.

Now that you've taken your ride to a better looking and feeling you, you need to just have a quick walk. But I'm still in bed you say. Of Course you are and I don't want you to get up just yet.

Stretch your self comfortably to your full length on the bed and then raise your right leg slightly while at the same time pushing your left leg down into the bed as hard as you can. Now all you do is alternate, just like you would if you were walking. Build up to a count of 100

Next week I'll show you how to get out of bed properly.

Can you "affirm" your way to health?

Yes you can. An essential part of a healthy lifestyle is a healthy life style mindset. You were not designed to be "sick" in fact your body is a self healing mechanism. Just think about it the doctor doesn't cure you, the doctor just treats the symptoms, you cure yourself. If you break your arm, the doctor can set the bone but then your body takes over and mends it.

Much of what we call "sickness" or "disease" is caused by a mental imbalance rather that a physical imbalance. We are stressed or worried over something and the next thing you know there it is, a dose of "flu" or sometimes worse. This is just your body's way of letting you know that it is not at ease.

So apart from living as healthily as you can (remember the "Triple E" program Eat Less - Eat Sensibly - Exercise more). You need to get your mind around health. affirm constantly that you are healthy, that you are fit, slim and filled with energy. This is my favourite affirmation "I am filled with health and energy. I feel great physically and emotionally and I believe that this will be a wonderful day.

Now comes the clincher. You must conform to your affirmation. Merely saying it is not enough, you have to live it. You must "act" as if you were filled with health and energy. You must act as if you really did feel great physically and emotionally. An you must act as if this was really a wonderful day. If you act as if it was the way you want it you will find that you make it the way you want it.

So watch your thoughts, think thoughts of health and energy, think thoughts of confidence and peace. Watch your words. Speak words of health and energy. Speak words of calm confidence. Watch you actions. Walk and move with health and energy. Hold yourself proud and confident. Let the world see that you are filled with health and energy and that you feel great physically and emotionally.

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Today's exercise - This exercise you can and should do in bed before you get up.

After your stretching exercises you want to get your blood circulating as fast as possible getting freshly oxygenated blood to all those sleepy cells and I find that the best way to do this is with a session of "air cycling"

Lying flat on your back with your arms locked behind your head just imagine that you are on a bicycle and pedal away in the air. Make as big as a circle as you can pulling your knees up high and then pushing out as far as you can. I like to count in batches of 10 (counting 1 for each pedal motion) and then do 10 lots.

If you have done it properly you will find that your heart is pumping quite fast. If it isn't then I suggest you increase the pace.

You are almost ready to get out of bed, but we'll get there next week.

Have you improved your eating habits yet?

Keep the picture of the physical shape and state that you want to be in constantly in mind and always question your actions by asking "Would the person I wish to be be doing this?"

Remember that just because it tastes good to you does not mean that it is good for you.

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Today's exercise - More bed exercises.

After finishing your 1st set of stretching exercises you should move smoothly into the next.

Lying flat on your back stretch out comfortably and then pulling your foot and toes in as much as you can lift one leg straight up into the air as high as you can and hold for a count of 5 then gently lower your leg and raise the other one. Do this at least 10 times with each leg.

You will find that each time you can lift your leg higher.

Improve your intelligence instantly - Drink more water.

Our brains use a tremendous amount of water and many times when we are feeling tired and stressed it's only because our brains are drying out. Make sure that you get enough liquid to keep the balance of life flowing in your system.

Consider this. You are at least 80% liquid. You need liquid to flush your digestive system. You need liquid to carry all the nutrients from your digestive system to where it's needed. You need liquid to carry the oxygen that you breathe to all the cells in your body. You need liquid to flush all the waste that is generated by the all the working cells in your body.

I hope that you have got the message. YOU NEED LIQUID.

Now lets get clear on this. Alcohol, Tea, Coffee and Soft drinks are NOT acceptable liquid. These actually serve to dehydrate you as your system has to use it's precious liquid to help flush these things out.

Acceptable liquids are, Clean water and Herbal tea. You should make sure that you are drinking at least 1 glass full every waking hour.

So next time you are feeling tired, lethargic and just run down it could well be that you are just dried out. Drink a glass of water you'll feel better and be smarter.

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Today's exercise - This exercise you can and should do in bed before you get up.

All too often we wake up and then get up. Leaping into action before we have given our bodies a chance to adjust from the sleeping state to the waking state. We need to take some tips from the animals. Watch a cat, unless there is great danger, when it wakes up it has quite a stretching routine before it gets going.

When you wake up the first thing that you should do is to stretch yourself out on the bed. Make yourself as long as you can. Interlock your fingers and turning your palms out stretch your arms as hard as you can straight up towards the ceiling. Pull your toes in as hard as you can for a count of 5 and then push them out as hard as you can for a count of 5. Repeat 5 times.

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Let me know how it's going. And share your favourite exercise. Send an email to johan@motivate.co.za

Well are you still laughing? Remember that the only day wasted is the day you did not laugh.

Today I want you to learn to breathe. I can just hear the indignant outcry, what do you mean learn to breathe.

Strangely enough most of us do need to learn to breathe properly. We use on average no more than about 30% of our lung capacity and the fact that we spend so much time sitting down just adds to the problem.

So here goes. Sit up straight. Pull you back up as far as you can (no don't get your back up, pull it up) try and make yourself as tall as you can from your hips up.

Now take a deep breath and notice how your chest expands, (oops, that'll teach you to wear such tight tops ;)) If you are like most of us almost all of your breathing is done with the top section of your lungs and only your chest expanded.

Now try this breathe into your stomach as you breathe in feel and let your stomach expand and then when your stomach is full then breathe into and expand your chest. Breathe out in the same order. First empty your stomach and then your chest.

This will feel a bit strange at first and you may even experience a feeling of being light headed, it's the rush of oxygen to your brain that's been fried because you work so hard.

Repeat this breathing exercise at least every 30 minutes and just see how much energy you have at the end of the day.

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Today's exercise - Last week I gave you a leg exercise now it's back to the arms, or more specifically shoulders and chest. This is a double exercise

Sitting comfortably at your desk, elbows on your desk spread about shoulder width apart clasp your hands in front of you interlocking your fingers. Now, holding your position, try as hard as you can to pull your hands apart. Hold the pull for a count of five and then relax.

Using the same position all you are going to do is reverse the direction. instead of pulling you must push. Push your hands together as hard as you can for the count of five then relax.

Alternate between these two exercises and do at least 5 of each every hour.

All too often when we talk health it's all about physical health but an even more important element of health is your mental health. How you feel about who you are, what you are doing and where you live has a dramatic impact on your physical health.

Now just as you take time to exercise your physical body so you should take time to care for your mental health. Sometimes you need to just shut down for a while and let the world get on by itself. Sometimes you need to do something that is just for you.

The quickest way to improve your mental health however is with a good laugh. Laughing is about the best way to exercise your brain and to release feel good endorphins into your system.

Here's how to start. Just start smiling. That's right smile, crinkle your eyes, feels good doesn't it. Now start to chuckle, softly at first but just feel how it builds up. You really do want to laugh don't you so let it out have a really good laugh.

If you need some help then watch this clip - Laughing Baby

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Related article - Take time to enjoy life. It is later than you think - The Stress Management and Health Benefits of Laughter