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Why Silverbeet was the reboot#19 top pick!
Once again, the dark emerald green leafy vegetable known as Silverbeet in Australia and Swiss Chard globally was a highlight for the 461 people who participated in the recent Reboot #19. Silverbeet is featured early in the reboot, as reestablishing gut biome health is critical.
This vegetable is a good source of magnesium, iron, and potassium, as well as vitamins A and C. Our primary purpose for including Silverbeet in the reboot is to aid digestion, improve bowel movements, and help balance lipid levels.
Statistically, Silverbeet surpasses the highly nutritious spinach and kale, as it is packed with even more nutrients, including vitamin K and folate.
The key is to panfry it quickly to retain high nutrient levels. The reboot dish featured panfried silverbeet in butter, sea salt, and a touch of garlic, paired with beef.
However, if you'd like an expert's touch, check out
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Why water 'exercise' works!
Clunky legs, sore legs, aging legs, injured legs—yes, but you still want to run (or power walk). In that case, try water workouts.
Whether I like it or not, my legs don't have the resilience they once did. After logging countless miles, many of them at a hard pace, that kind of activity just isn't an option for me anymore, despite its occasional appeal.
Enter: Water Workouts.
[background] I'm running in an endless pool, in waist-deep water against a powerful current. My running gait feels familiar, and my heart rate is hovering around 140 bpm, so I know I'm putting in the effort.
What feels different is that my legs aren't taking a beating from impact. My knees, hips, and back feel great—supported by the water. In essence, it feels like with every 'stationary' stride, there's a therapeutic leg massage. I certainly don't feel the typical residual functional stress.
Now, what about the boredom, I hear you say! Yep, it could (for most) feel like you're watching a five-day drawn cricket match, but, with ACDC blasting in my hears and the natural cooling effect of the water, I think I can keep this up for about 20 minutes.
So, the next time your legs hold you back, if possible, give wading a splash.
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MALE/FEMALE
EXERCISE RESPONSE DIFFERENCES
In this brief article, I will discuss how I was taught to prescribe exercise to females in the late 1980s and early 1990s, compared to my current understanding and the differences in my approach now.
When I initially learned about exercise physiology during that time, most of the information and recommendations were based on male study groups and presented by male lecturers. The types of exercise, durations, timing, recovery protocols, and nutrition advice were primarily derived from male-centric studies and applied universally.
My interest in understanding the differences in responses to activity and nutrition between males and females was sparked by the development and progress of our three daughters, who are currently aged 20 to 24. Daughters 1 and 3 are full-time athletes in a high-performance program, while our middle daughter enjoys exercise for her mental and physical wellness. Additionally, my wife’s natural hormonal changes have motivated me to be more specific when prescribing both activity and nutrition.
We have closely monitored our daughters’ hormonal balance, emotions, energy levels, behaviour, and, of course, their athletic and wellness development. Our observations have made it clear that females require different activity and recovery stimuli, as well as nutrition. The significant influence of cyclic hormonal phases on activity, recovery, and nutrition must be considered to achieve optimal performance, health, and well-being. Fortunately, many Australian high-performance programs are beginning to recognise these differences and are implementing tailored development protocols.
Here are just a few "relative" differences and considerations:
♀️ Blood Glucose Utilisation: Females utilise (burn up) glucose more rapidly during exercise and could consider fitting dietary carbohydrates both during and immediately after workouts.
♀️ Body Temperature Regulation: Females may find it harder to tolerate and regulate heat during low-hormonal phases. Intermittent exposure to warmer conditions is advisable.
♀️ Exercise Intensity: Females may perform poorly and recover less effectively when engaging in high-intensity exercise during the last six days of their cycle. Lower-intensity, more enduring activities are often more beneficial.
♀️ Q Angle: Females naturally have a greater angle from the hip to the knee, known as the Q angle. This greater angle necessitates careful consideration of impact activities (like running and jumping) and hip-hinge movements (such as squats and lunges), as there are numerous more appropriate options available.
♀️ Power Actions: Females generally have fewer fast-twitch muscle fibres, so they should be cautious with high-speed, loaded movements. However, the first 10 days of the cycle yield the best results for muscle power.
Failing to consider these physiological differences can negatively impact metabolism (and thus weight and shape), food behaviour, sleep quality, and overall physical performance.
If you'd like further info please make contact.
Please check out the
"Three NEW" (15-minute) activity videos in the RESPECT PROGRAM FOR WOMEN
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PAMPY'S MAN CLUB
Australian Health Data indicates that 80% of men over 40 do not engage in daily physical activity.
If you meet any of the Pampy Man Club prerequisites, check out the easy-to-follow daily actions for March.
😩 Waking sore, well....more sore than usual
😩 Waking between 1-3 am and can't return to a deep sleep
😩 Struggling to move (exercise) 'regularly'
😩 Weight gain now feels uncomfortable
😩 Intermittently starting to doubt yourself
😩 Increasing frustration with failing body parts
"This monthly program is for guys struggling to commit to daily (and necessary) action. I believe that if we focus on 'movement', the fitting nutrition, mindset, and sleep will naturally improve."
Brad Pamp