True Fitness Newsletter Apr 09

We’ve survived the 1st Quarter of 2009….YES !! Hope that everyone’s still got that fire burning for the next quarter to come. To do that, keep that stress away. Some tips and some basic information for us to keep stress at bay…

“Keep it out of reach And stay at your best fit” To stay at your best fit does also include your overall conduct as an instructor. All your class replacements will be recorded for evaluation. So stay at your best fit at all time. …and don’t get fooled. Remember its April Fools. Yup, so if you were being fooled during 1st of April dun get offended, it’s just a prank.

Your Editor Raine

Wow! Another great newsletter, well done to you and your team! It's great to see a club that really promotes continued education to it's staff and members by providing informative educational newsletters. By building our bank of knowledge we continue to grow as instructors and are better prepared to assist our members in reaching they're goals. Your article on 'Cardio Vs Resistance' was very interesting and really promoted the importance of a balanced approach to training and exercise. Send my congratulations to your new head RPM™ trainer Johnathan Yau! I'm sure

Johnathan will do a great job and it looks as though he is a fantastic role model for RPM™. I am also looking very forward to seeing some pictures and hearing some feedback for your clubs upcoming launch - I love the idea for your theme 'Body Art' - very unique, your members will love it! The house rules you have outlined are very important, and all of us need a reminder here and there to ensure every thing continues to run smoothly on a day to day basis. Respect for our fellow instructors is vital and when all of your staff are happy this will reflect in your day to day dealings with one another. I'm very much looking forward to your next newsletter and wish you all great success for your launch. Kind regards, Bec Rebecca O'Donnell Launch Consultant Les Mills Asia Pacific tel +61 2 6282 8192 | ddi +61 2 6215 8140 | fax +61 2 6282 0563 | [email protected] www.lesmills.com.au | PO Box 3998 Manuka ACT 2603 AUSTRALIA

Unlike most of the other non foolish holidays, the history of April Fool's Day, sometimes called All Fool's Day, is not totally clear. There really wasn't a "first April Fool's Day" that can be pinpointed on the calendar. calendar. Some believe it sort of evolved simultaneously in several cultures at the same time, from celebrations involving the first day of spring. The closest point in time that can be identified as the beginning of this tradition was in 1582, in France. Prior Prior to that year, the new year was celebrated for eight days, beginning on March 25. The celebration culminated on April 1. With the reform of the calendar under Charles IX, the Gregorian Calendar was introduced, and New Year's Day was moved to January 1. However, communications being what they were in the days when news traveled by foot, many people did not receive the news for several years. Others, the more obstinate crowd, April il 1. refused to accept the new calendar and continued to celebrate the new year on Apr These backward folk were labeled as "fools" by the general populace. They were subject to some ridicule, and were often sent on "fools errands" or were made the butt of other practical jokes. prank rankThis harassment evolved, over time, into a tradition of p rank-playing on the first day of April. The tradition eventually spread to England and Scotland in the eighteenth century. It was later introduced to the American colonies of both the English and French. April Fool's Day thus developed into an international international fun fest, so to speak, with different nationalities specializing in their own brand of humor at the expense of their friends and families. In Scotland, for example, April Fool's Day is actually celebrated for two days. The second day is devoted to pranks pranks involving the posterior region of the body. It is called Taily Day. observance. The origin of the "kick me" sign can be traced to this observance Mexico's counterpart of April Fool's Day is actually observed on December 28. Originally, the day was a sad remembrance remembrance of the slaughter of the innocent children by King Herod. It eventually evolved into a lighter commemoration involving pranks and trickery. Pranks performed on April Fool's Day range from the simple, (such as saying, "Your shoe's untied!), to the elaborate. elaborate. Setting a roommate's alarm clock back an hour is a common gag. Whatever the prank, the trickster usually ends it by yelling to his victim, "April Fool!" Practical jokes are a common practice on April Fool's Day. Sometimes, elaborate practical jokes are are played on friends or relatives that last the entire day. The news media even gets involved. For instance, a British short film once shown on April Fool's Day was a fairly detailed documentary about "spaghetti farmers" and how they harvest their crop from the spaghetti trees. April Fool's Day is a "for"for-funfun-only" observance. Nobody is expected to buy gifts or to take their "significant other" out to eat in a fancy restaurant. Nobody gets off work or school. It's simply a fun little holiday, but a holiday on on which one must remain forever vigilant, for he may be the next April Fool!

Copyright © 2000, 2001 by Jerry Wilson.

World Health Day 7 April Each year on April 7th, the world celebrates World Health Day. On this day around the globe, thousands of events mark the importance of health for productive and happy lives.

For Americans’ April Is Stress Awareness Month For the 17th consecutive year, April 2009 has been designated Stress Awareness Month. During this thirty day period, health care professionals and health promotion experts across the country will join forces to increase public awareness about both the causes and cures for our modern stress epidemic. Sponsored by The Health Resource Network (HRN), a non-profit health education organization, Stress Awareness Month is a national, cooperative effort to inform people about the dangers of stress, successful coping strategies, and harmful misconceptions about stress that are prevalent in our society. We’ve come to accept that stress is an unavoidable part of our daily lives. The most common causes of stress include personal finances, work, relationship strains and worry about weight. And this does not only apply to Americans. It applies to all human, Malaysians included.

Taking better care of your health could improve your work performance. In reality, your health and work are interlinked more than you think. If you are even a bit run down, your work can suffer, which in turn can increase your stress levels, and when you're under stress, you run the risk of prolonging sickness. Many work environments today are about doing more with less resource. It's easy to put your health on the back burner to meet a big deadline. However, increased job stress can have a negative impact on your health if it causes you to work long hours, eat poorly, skip regular exercise or not get enough sleep. “You can't let work override staying healthy," says Dr. Robin Molella, a prevention specialist, at Mayo Clinic, USA. Taking an active role in keeping your health on track and your stress levels at a minimum, will help you perform better not only at work but in all areas of your life.

Balancing Time Many people struggle to balance careers, finances and a satisfying home life. Time management and setting priorities can help you balance your life, reduce stress and stay healthy. You may need to identify areas in your life that need rebalancing. Write a list of things you consider important in your life. These may include spending time with family and friends, succeeding at your job, holidays, eating well, time for hobbies, and exercise. Look at your list and rank each item from most important to least important and allocate how much time you would like to spend on each. Focusing and making time for what is important to you will help keep you grounded. Setting goals can also give you direction in life. One way you can determine goals in your life is to write a list of what you are dissatisfied with at the moment. Next to each of these items write how you might be able to improve them and allocate time to each. For example, you may be overweight and unfit. To improve this you may decide to join a gym or employ a personal trainer, and start this next week for three months. Another stress-reducing time management tip is to write a daily ‘to do’ list. This helps you prioritize your day, and as you tick off each item, at the end of the day you can see what you have accomplished. Time out When you are stretched for time and your stress level is high, you need to take extra time out to recharge, renew and ensure you stay healthy. If you allow yourself to become run down, you're not going to be as effective in meeting your work commitments. If you work a machine too hard for too long, it will eventually break down, people are the same.

Take Some Time Out Today To Deal With Stress We’ve come to accept that stress is an unavoidable part of our daily lives. The most common causes of stress include personal finances, work, relationship strains and worry about weight. Australians choose to deal with stress in a variety of ways ranging from taking time out (40%), talking with family and friends (40%), eating chocolates, sweets and fatty foods (20%) and taking natural supplements (5%). What Is Stress? We are all familiar with stress. Stress is a normal response that we experience to some extent everyday. A certain level of stress is necessary to not only function, but to reach our full potential. Too much stress, however, can be a health hazard. The first important step in stress management involves being aware of when our stress levels have become unhealthy. Once stress overload is recognised, there are a range of stress management skills available to address the problem Signs of Stress Physical Headaches Indigestion Heart palpitations Nausea Muscle aches, pains and twitches Fatigue Clenched jaw and fists Increased sweating Increased urination Constipation or diarrhea

Cognitive Impaired judgment Negative thoughts Loss of concentration Forgetfulness Difficulty making decisions Bad dreams

Emotional Tense Depressed Anxious Lack of enthusiasm Loss of confidence Decreased pleasure in life

Behavioral Changes in appetite Problems in your relationships Increased nicotine or caffeine use Inability to unwind Eating and drinking faster Problems managing time

What Causes Problem Stress? There have been many explanations offered as to why we experience excessive stress. Some studies suggest that individuals inherit the tendency to feel more stress. Other studies describe stress as a response that is learned over a lifetime. Thus, people who experience high levels of stress tend to hold beliefs which make them feel threatened, hyper vigilant and out of control. These studies indicate that thinking plays an important role in our response to stress. Managing Stress 1. Eat well When we experience stress our bodies use up enormous amounts of vitamins and minerals. The depletion of our body’s nutrients can leave us tired, run down, irritable and less able to deal with our responsibilities. Vitamins C and B complex, calcium, magnesium, phosphorus and zinc are the hardest hit nutrients. These can be restored through a diet rich in fresh fruit and vegetables, dairy products, nuts, yeast, brown rice, fish, liver, kelp and eggs. Sometimes the foods that we reach for when stressed are the foods that interfere with our body’s ability to absorb vitamins and minerals and therefore compound the amount of stress experienced. Foods to avoid when stressed include tea, coffee, cakes, biscuits, soft drinks, chocolate and white bread. 2. Exercise Physical exercise is invaluable in releasing tension and assist in the processing of vitamins and minerals. It releases endorphins into your body that will make you feel better about yourself and more in control of your situation. 3. Relax Relaxation techniques are useful in the reduction of stress. The most common form of relaxation exercise involves progressive muscle relaxation. This exercise involves consciously focusing on one area of the body at a time, clenching the muscles then relaxing them. When relaxing your muscles, imagine all the tension flowing from your body. This exercise can be performed lying down or sitting. If you can, make time to relax each day and you will be amazed at how quickly the physical tension you experience is reduced. Relaxation can also mean listening to music, playing with your pet, having a nap or reading a good book. A meditation program will prepare you to manage both physical and mental stresses and will help to recharge your system. The most important thing is to set aside time for it to happen. 4. Practice “Realistic thinking” Our beliefs and thoughts determine the intensity of our feelings when faced with a stressful situation. When we are experiencing extreme feelings of stress, it is often because we are having extreme thoughts. For example, extreme feelings of hopelessness and frustration can be a result of thinking: “I can’t stand it. I’m never going to get this done in time”. By overestimating the consequences of any event we become increasingly stressed. To begin to think realistically you can try the following: Think about ... What is making me feel this way? Question ... How likely is it that this will happen? Ask ... What is the worst possible outcome of this situation? Consider ... How does this outcome affect the scheme of things? Look at the big picture. 5. Organize your time We can reduce the amount of stress we experience by using our time and energy efficiently. A realistic list of things to do for the day is a good start. Allow ample time to get things on your list done. It is important to acknowledge that you can only do so much in a given period of time. Setting priorities and learning to slow down are essential ingredients in reducing your level of stress. 6. Talk to someone We often cope better with our problems and life stresses by talking to and sharing our feelings with other people. This may be as simple as talking to your partner or best friend, or seeking a qualified health professional or organization to help you manage your stress levels.

Stress means different things to different people, and it sometimes seems that the people around us know when we're suffering from it before we do! We need to have a certain level of stress in our lives as it inspires us to move ahead, to accomplish tasks and motivates us to act. The trick is learning how to make stress work for you rather than against you. Stress can occur when too many demands and pressures are placed on us. These demands and pressures are called ‘stressors’. Our ability to manage stressors often determines the level of stress that we will experience. Stressors can be unrealistic deadlines, a cost of living that is too high, and change. Change creates stress by forcing us to make adjustments in our lives, often in a climate of uncertainty and unpredictability. When we experience too much stress our bodies begin to show ‘signs of stresses’. The physical signs include: headaches, fatigue, insomnia, digestive changes, such as becoming more prone to diarrhea or constipation, neck or backache, change in eating patterns, increased use of tobacco or alcohol, muscle twitches and a lowered libido. Some of the emotional symptoms may include, anxiety, anger, withdrawal, lack of concentration, irritability and resentment. If stress continues over a long period without being addressed, we become more likely to develop health problems such as ulcers, fatigue, skin diseases and recurrent infection and a physical or psychological breakdown results. There’s a whole list of things you can do to tackle stress, some of which are traditional remedies and many of which are pure common sense…

B group vitamins are a help in times of stress, when vitamin depletion occurs more rapidly. Herbal remedies, such as valerian and passion flower, can aid rest. Swap chocolate and other unhealthy snacks for yoghurt or fruit. Relaxation therapies, such as deep breathing, meditation and yoga, can help. Lavender is an anti-anxiety herb that can have a great calming effect. Don’t dwell on a thought that is making you anxious; make a conscious effort to think of an event or time that made you feel happy and anxiety-free. Try herbal tea at night to help you get off to sleep: chamomile, dill and fennel, rosehip, peppermint and vervain are all good as blends. If you don’t fancy tea, try some milk – the calcium is a sleep inducer. Try and wean yourself off addictive food and drink. Reduce your intake of sugar, alcohol, cola and strong tea and coffee. Heat can be a good de-stressor. Try a hot bath to relax tense muscles, followed by rubbing yourself with a cream containing essential oils of lavender and rosemary. Omega 3 and 6 fatty acids are especially healthy and are found in oily fish, linseeds and soya. Keep your levels of protein and carbohydrates up, too. Massage is the ultimate stress buster. Go on, you deserve it! Antioxidants are vital for brain health. Staying on top of things, being sharp and focused will keep those stress gremlins at bay.

Stress and exhaustion are perhaps the most common presentations seen by clinical practitioners. This is hardly surprising, since at least 50% of the working population will put in more than eight hours per day, making the workplace a common source of stress. In some cases nervous anxiety, stress and fatigue are symptoms of underlying disease. However, the majority of patients are experiencing these symptoms as a result of lifestyle factors. There are many factors that need to be considered in the assessment and treatment of these patients, including the biochemical changes involved. It is worth re-visiting the physiological basis of stress symptoms, as understanding the mechanisms of stress will enable the practitioner to better tailor the treatment plan to the individual patient. Stress is the result of an individual becoming overwhelmed by events and an inability to adapt or cope with these events. Mild, brief and controlled periods of stress may be perceived as positive stimuli to emotional and intellectual growth and development, therefore not all stress is detrimental to one’s health. Agents responsible for initiating the stress response may be endogenous or exogenous and are capable of triggering a number of biological changes. It’s important to note that stress can be both a cause and a consequence of disease.

General Adaptation Syndrome The autonomic nervous system is divided functionally and physiologically into two divisions: The parasympathetic nervous system (PSNS) controls involuntary bodily functions such as digestion, breathing and heart rate during periods of rest – this promotes repair, maintenance and restoration of the body. The PSNS dominates the relaxation response. The sympathetic nervous system (SNS) was important in the basic survival response of our primitive ancestors. It confers an adaptive advantage during a stressful situation in which epinephrine (adrenaline) is released to help the body escape from danger. This hormone can also make one feel stress, anxiety and nervousness. The stress response is dominated by the SNS and generally falls into the pattern first proposed by Hans Selye called the General Adaptation Syndrome (GAS). According to Selye, the characteristics of the stressor and the conditioning of the individual determine the stress response. The GAS is considered to have three stages: Commonly known as the fight-or-flight response, the alarm stage is a short-lived phase in which the pituitary gland is stimulated to release adrenocorticotropic hormone (ACTH). This stimulates the release of stress related hormones such as epinephrine (adrenalin) and cortisol. At this stage of the stress response, no body organ or system is predominantly active. Bodily functions stimulated in this phase include blood pressure, heart rate, sweating, and respiratory rate. The resistance stage or adaptation enables the individual to respond to and maintain stability in changing external and internal environments, both physiologically and psychologically. The most economic defence channels are chosen to allow the body to continue fighting a stressor long after the effects of the fight-or-flight response have worn off. Exhaustion may manifest as total collapse of body function or as collapse of specific organs due to the progressive breakdown of compensatory mechanisms.

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Magnesium and Stress Magnesium has a depressant effect on the release of catecholamines. Catecholamines are sympathetic neurotransmitters and include norepinephrine and epinephrine and dopamine. Epinephrine accounts for 80% of the catecholamines released from the adrenal gland. The secretion of glucocorticoids from the adrenal cortex influences the synthesis of this hormone. Therefore, any stress situation inducing increased levels of glucocorticoids will also increase epinephrine levels. Neuronal hyperexcitability syndrome (NHS), which encompasses the symptoms of neuromuscular, autonomic and psychological excitability, can also be relieved with the use of magnesium, which interferes with availability of catecholamines. Magnesium supplementation may be indicated for states arising out of stress and tension as it assists in the production and manufacture of adrenal hormones. Nutrients such as magnesium, B5 and vitamin C can rapidly deplete in times of stress, indicating a possible increased demand for these nutrients during periods of stress. Naturopathic practitioners have long understood the role of the adrenal glands in maintaining the body’s ability to cope with stress. Licorice root is renowned for its applications to fatigue and adrenal exhaustion due to its ACTH-like action on the adrenal cortex, which increases the levels of corticoids. Licorice root can be combined with oats and nutrients such as ascorbic acid and vitamin B5 to support the adrenal system. It is also interesting to note that the adrenal cortex contains a high concentration of ascorbic acid. Panax ginseng also supports adrenal function and improves resistance to a wide variety of stressors. Traditionally used to restore Qi or life energy, Panax ginseng improves stress endurance by acting on the hypothalamus-pituitary-adrenal cortex axis. In older patients, Korean ginseng is indicated to increase the production of corticotropin and cortisol thereby improving energy and vitality.

Stress and Sleep Sleep plays an important role in allowing the body to repair and regenerate. This may sound obvious, however the statistics relating to insomnia and sleep disturbances are surprising. Epidemiological surveys indicate that between 9-15% of the adult population complain of chronic insomnia, while an additional 15-20% report occasional sleep difficulties8. Insomnia affects millions of individuals, giving rise to emotional distress, daytime fatigue, and loss of productivity. The effects of sleep deprivation have been compared to alcohol intoxication, and researchers have found that after 17-19 hours without sleep (starting from waking at about 6.00 am) an individual’s performance was equivalent to or worse than that with a 0.05% blood alcohol concentration. Active questioning of sleeping patterns is an important part of case taking. One in four adults complain of insomnia; however if the insomnia is not the primary reason for the consultation only a quarter of these patients mentions sleeping difficulties to their practitioner without prompting. In fact, only one out of twenty insomniacs actively seeks help for their problem.

Insomnia appears to be more common among women and older adults, and there is frequently a family history of sleeping difficulties. The mother has been found to be the most frequently afflicted family member with both past and current insomnia. This suggests that a positive family history might increase the vulnerability to insomnia, although it is unclear whether this reflects a genetic predisposition or a social learning phenomenon.

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