Prochaska and Diclemente devised this model to represent the various phases people need to go through when making a change.

If you are setting new health goals it is worth considering where you are on the scale and what challenges you face. Often when setting a goal people do not consider the implications of setting the behaviour change in place and maintaining it. New Years resolutions are a prime culprit, change is expected within a week or two whereas in actual fact it takes months and possibly even years.

The stages are as follows:

Pre-contemplation

This phase is characterised by the person not wanting to change, not even being aware that a change needs to take place, the saying ‘ignorance is bliss’ fits perfectly here. People at this point need to carefully review their behaviours and status to decide if change needs to occur.

Contemplation

This is the point when a person becomes aware that change needs to take place but they are not considering taking action within the next month. At this point the person is ambivalent or avoidant about their need to change. Again a review of status and goals may make you revaluate your feelings.

Preparation

This is the point when someone tries to make a few changes here and there but are not quite committed to the process as yet. They are testing the water with the new regime but are yet to commit or form a pattern. At this point the person is planning to act on the change or goal within the next month. Here it is important to build momentum, take small steps often, and break down the goal into small manageable parts.

Action

As a result of the previous stage the person takes consistant action over a period of 3-6 months minimum. If you intend to make a lifestyle change or achieve a goal you should be aiming for 3 months of consistant behaviour at least. At this point the person should prepare for obstacles, identify things that might get in the way and methods for avoiding them. The person should also reward themselves on their new fantastic effort, reward on participation and effort, not just results.

Maintenance

This stage is tricky. This is the point of maintaining the change beyond 6 months for a period of potentially 5 years or more. The person must continue to set goals, and stay focused on the reason for the continued effort. Small milestones and rewards should remain in place with plenty of support from others. The person should also consider strategies for dealing with relapse.

Relapse

This is the point when the person ‘falls of the wagon’. It is expected at some point through the change process or achieveing your goals, you encounter some set backs and potentially fall back into old bad habits. If this hhappens, do not beat yourself up. Evaluate the relapse, look at what caused it, wrte down the reasons for the relapse and plan methods for avoiding it in the future. Get back in the saddle and continue towards your goal as soon as possible. All is not lost, in fact commend yourself on getting back in gear quickly and on the fact that you are now in a stronger position than before, having experienced a challenge of resolve.

With this kind of sustained effort huge achievements can be made and the biggest goals tackled. Stay focused and stay positive. Set backs are set backs and nothing more as long as you respond with positive, renewed effort, immediately.

Now get on with it!

1) Increased blood sugar levels causes an increase in insulin release. True or False

The answer is true. This means you should be wary of your sugar intake, high levels of sugar intake will have a direct effect on your bodies insulin production which results in a number of physiological responses. The role of insulin is to encourage uptake of glucose by many organs. If sugar is high, insulin release will be high, uptake in the organs of glucose will be high, resulting in a steep crash of glucose and insulin - a crash is felt in the way of an energy lull. Protect against this by monitoring your sugar intake and aiming for balanced blood sugar levels.

2) Type 1 and Type 2 Diabetes are graded by severity. Type 1 most severe and type 2 less so. True or False

Absolutely False. Type 1 and Type 2 diabetes are two different forms of diabetes and have no relationship to severity. Either condition if left untreated or if unmanaged are extremely severe.

Type 1 diabetes is an autoimmune disease which results in the destruction of insulin producing cells in the pancreas, resulting in inadequate insulin supply to the body.

Type 2 diabetes is a metabolic disorder that characteristically brings insulin resistance, insulin deficiency and hyperglycemia. 

So, your exercise physiologist is always telling you to “pull your belly button in”, but I wonder how many of you are left wondering if its really doing all that much, and on occasion I am left wondering if you are getting the desired effect.

As Exercise Physiologists, the reason we tell you to do this is to increase your core stability, and the reason we make you squirm around on the floor doing things like ‘dead bugs’ is it’s just one of the ways to increase the strength in your core muscles in order to achieve this stability.

The whole point of using your core muscle to be ‘stable’ is for better posture, back health and to have a stronger base from which to successfully coordinate movement without pain or risk of injury.

The operation of your core could be likened to a crane on a worksite which needs a stable and flat platform from which to swivel and be able to operate its levers and pulleys without toppling over or buckling under the load of the material it is moving. It is much the same when you are reaching overhead or out in front for an object. If your base of support-ie; your core muscles surrounding your vertebral column-isn’t stable and strong, then you will buckle in the middle-and I’m sure some of you are already aware, your back is the first thing to suffer.

One of the reasons that strengthening your core is so successful at helping back pain is that many of the muscles that act to support and others that directly surround your vertebral column are the ones targeted by core exercises. Making these muscles stronger shares the load more evenly so that all the forces aren’t supported purely by the joints.

One of the larger supporting muscles involved is the Transverse Abdominus (TA). Go ahead-Google it. It stretches across the lower portion of your belly from one side to the other. The reason for pulling in your belly button is you can usually only do this action by contracting your TA. This action creates a tightening effect across the lower portion of your abdomen. In turn, this increases the pressure through the interior of your abdomen, which stabilizes joints around your pelvic and lower back region.

Once strengthened, because everything is held tightly together, there is less chance of something slipping out of place, wobbling around or of straining something that is working over time to compensate. Everything works together in a synchronous group  ensuring that you stay stable enough to be able to successfully carry out challenging tasks in the safest, stable and most productive way possible, pain free.

1) Ever been guilty of wandering hands? There is actually a condition called alien hand syndrome where a person becomes disconnected from the actions of one of their hands. True or False?

Amazing and true - this condition usually comes about following some sort of brain injury. People report a feeling of disconnectedness from their hand and can be unsure of what it is doing. It can even start performing random tasks like unbuttoning a shirt or other sorts of mischief. There is no known cure and the best thing to do apparently is give it something to play with that is harmless!

2) Wednesday is the most dangerous day of the week with more heart attacks happening than any other day. True or False?

Actually no, this is false. Monday is statistically the most dangerous day of the week with more heart attacks occurring than any other. This is put down to excessive drinking over the weekend and the Monday morning work stress.

3) Philtrum is a piece of equipment used to play the spanish guitar. True or False?

Erm, no this is false too. The philtrum is the indent on the upper lip under the nose. Believed to be one of the most erogenous parts of the body by ancient greeks.

4) Three hundred million cells die in your body every minute. True or False?

Yes this is True. Whilst this sounds like an awful of, don’t worry, it actually works out to be about 0.0001% of the amount that is being replaced daily.

So if I said to you it comes from microscopic organisms inside your body that developed from bacteria - would you believe me? Well probably not, but read on.

Aerobic energy production in the body happens in a process called Krebs cycle outlined in the picture below.

Now before you say ‘What the…’ let me explain its significance. Krebs cycle takes place in the matrix of the mitochondria which are also known as the powerhouse of the cell. There are some fascinating facts about these strange little powerhouses.

• Firstly they actually have their own DNA. That’s right, we have DNA that makes up who we are and then DNA that belongs to the mitochondria.
• The actual origin of these powerhouses is unknown, but they are thought to originate from bacteria. You have living organisms within you that power you and provide you with energy. Fascinating, and a little freaky!
• Another thing about mitochondria is that they are found in differing quantities from one person to the next and from one cell type to another. They are found in large quantities in the liver cells in particular.
• Mitochondria are involved in a number of processes from supplying cellular energy through to signaling, cellular differentiation, control of the cell cycle and cell death. Mitochondria are also thought to play a role in the aging process

A dominant role for the mitochondria is the production of ATP. ATP is the primary source of energy production in the body. The process that occurs to produce ATP is the process that produces energy. ATP is produced through oxidizing the major products of glucose (food), pyruvate (once lactic acid) and NADH. This process is known as krebs cycle. This requires oxygen to occur and therefore is also known as aerobic respiration or energy production.

This process has many complex sub plots that is beyond the scope of this article.

So I know that was a little heavy going but I hope you are still with me on this.

• Firstly understand this, mitochondria are important, they give you energy and are instrumental in the aging process.
• Secondly know, that oxygen is required for their function.
• Finally that there is a complex system happening within you constantly that is providing you with energy. A process that is fuelled by organisms that originated from bacteria millions of years ago.

It’s important to get a basic understanding of the above to understand how your body produces energy and therefore what you can do to hot wire it and produce more.

Mitochondria the ‘powerhouse; they have

their own DNA and are thought to have

originated from bacteria millions of years ago

It is hard to say exactly how much energy (ATP units) are produced from aerobic metabolism but it is approximately 38 units of ATP per glucose unit. Each time the ATP unit is broken down you are looking at approximately 7 Calories of energy release per breakdown cycle (of which there are three) Or approximately 3 seconds of exercise. Hence there is a need for a constant supply of glucose (food) water (required in the process) and oxygen (air) to sustain energy production.

When there is no oxygen present a different form of energy metabolism will take place, known as anaerobic metabolism. Anaerobic metabolism occurs independently of the mitochondria and yields 13 times less ATP than aerobic metabolism, meaning you run out of energy much quicker than when oxygen is present. The only upside is, due to its more simplistic processes, it takes less time to produce this energy then when oxygen is present for aerobic metabolism.

So if you hold your breath during exercise you will produce energy fast, but not much of it. Not only that, but you will produce lactic acid as a by-product. So remember only in extreme circumstances.

Hopefully now you have a basic foundation in the complexities of energy metabolism at a cellular level. To recap, remember this:

1)     More energy is produced with oxygen than without

2)     Energy without oxygen is produced along with lactic acid

3)     Glucose (food) and water are required for energy production

4)     Treat your mitochondria well, give them what they need and in turn, they will give you what you need

Next article we will look at how food impacts on this process in the formation of glucose units. Until then, take a deep breath…..

Go on click on the picture….

In terms of muscle hierarchy your legs generally don’t rate that high when compared to the more “showy” muscle groups such as the chest, back and arms.However, were you aware that by increasing your leg strength and mass you are laying down the foundation to sculpting that perfectly toned athletic body!!Your legs including your gluteals are your largest muscle group in the body, meaning that by increasing the size of your legs you are increasing your lean muscle mass and in turn increasing your metabolism and therefore energy. Furthermore when you train large muscle groups (like legs) with heavy weights your body responds by releasing testosterone and growth hormone.  Both hormones aid in stimulating muscle growth all over the body.

Additionally, the condition of your leg muscles determines how much strength, agility and power you have in your movement. With these three reasons in mind you can note that by increasing your leg strength you can have a positive benefit in burning more fat and laying down more muscle right in time for summer.

Here are some of my favourite exercises to really get those legs pumping!!

1. Jump Squats:

-  Start standing upright with the dumbbells (pick a weight that you can do multiple jumps) at your side

- Begin the movement by bending at your hips (keeping your back straight) and then bend at your knees

- Maintain your weight through your heels and keep your knees behind your toes

- lower yourself and at the bottom of the movement explode upwards by pushing your feet into the ground and jump so that your feet leave the ground.

- Land softly and repeat, do three sets of 6 reps.

2. Lunges:

- Start the exercise standing upright, with the dumbbells at your side,

- Step forward with one foot and then bend your knees. Lower your body until your front leg is at 90 degrees.

- Push through your feet and stand back up to the starting position. Repeat on the other side.

For a more intense work out, you can combine the lunge with a bicep curl or a shoulder press.

3. Squats:

- Starting position is similar to the jump squat start, except the weight is on a bar held across the shoulders either in front or behind.

- Begin the movement by bending the hips and the knees, lower yourself to the end and then push through your feet to straighten up.

A very important note, when using heavy weights the risk of injuring the back is increased, therefore the importance of maintaining good technique and a strong core is paramount. If you have any questions about technique or weights your Exercise Physiologist at the lab is always there to help so don’t hesitate to ask. 

 Here are my Top 5 tips to get your energy levels racing and you highly motivated to smash through an exercise session and really ramp up your weight loss and toning!!!

1. Keep hydrated. Regular drinks throughout the day and a big class of water 15-20 minutes prior to a work out can improve your performance by over 20%.   The extra hydration will help to provide more oxygen to muscles as well making you feel ready to tackle your workout head on.

2. Set realistic goals. ‘getting fit’ is a very broad term and without setting clear goals may leave you unlikely to stick to a routine,. Having clear objectives and a challenging, yet achievable goal—such as losing half a stone before holiday—will motivate you to get to the gym or take that afternoon walk on days when you just want to toss out your trainers.  Don’t forget to set short term goals as well, in order to provide yourself with regular challenges. One way to encourage yourself to keep a fitness commitment is to sign a contract with yourself stating your goals. 

3. Choose a workout you enjoy. Thirty minutes on the treadmill is torture if you’d rather be strolling outdoors or taking a spinning class. ‘It’s imperative to make exercise something you like doing, otherwise you’ll dread making it a part of your life,. If solo sport-orientated exercise like skiing or running is your game, go for that over class-based workouts

4. Find a Buddy. Meeting and working out regularly with a friend, especially one who is at about the same stage as you, will improve your attitude immensely! This is one strategy that has helped many to stick to their program. Watch each other, help and encourage each other, rejoice and commiserate together and enjoy the company. You will begin to rely on each other for moral support and accountability.

5. Think of all the benefits of exercise!  Increased energy, increased mental focus, increased self-esteem, increased sense of control over your life, reduced chances of heart attack, osteoporosis, breast cancer, increased strength and stamina, reduction of stress…etc…etc…Why not make up a list of these benefits, stick that list to, or near something you see regularly like the fridge or tv and you will be reminded on a regular basis of how good exercise is for you.

 Five exercises tips that will have you maximising your weight loss, stopping bad posture and back pain as well has decreasing your stress while maximising your energy levels everyday. All of the exercises that I have chosen can be done anywhere anytime!!!

1. Best Kick-Starter/All Rounder 

Gentle Burpees

Wakes up your arms, shoulders, chest, trunk, butt and legs. 

This exercise is great because it’s not as high impact as the traditional ‘burpee’, but still works many major muscle groups all at once. Perfect for squeezing into all those spare 5 minutes time slots while you are waiting for the bathroom/ the kettle to boil/ the ad breaks to be over etc…

Stand with your feet hip-width apart. Squat down and place your hands on the floor directly in front of your feet. Jump your feet backward and land in a pushup position. Do one pushup, then jump your feet back toward your hands and push back up using your legs to return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat 3 times.

2. Best Butt Blaster

Bridge And Heel Push Up

Works core, glutes, hamstrings, quads, and calves

This one is very versatile. If you don’t have a fitball, use the edge of a chair/sofa/stack of books or even the footrest on the bottom of a stool instead. 

Lie on your back with your feet on a fit ball which is against a wall. Press your heels into the ball. Raise your hips until they’re aligned with your feet and shoulders. Slowly lower hips back down to the floor and push back up again. Repeat for 12 to 15 reps. To make it harder, raise one leg off the ball. Do three sets, resting for 30 seconds between sets.

3. Best for Summer

Cross Over Crunch

Works Abs

Warm up for summer and remember that these muscles are the ones that get you out of bed in the morning-so they are in there somewhere! 

Lie on your back with your right knee bent so your foot is flat on the floor, your right hand behind your head and your left leg outstretched and raised just off the ground. Use your abs to curl your right elbow up and across at the same time as you use your lower abs to bring your left knee in to meet in the middle as you crunch. Repeat 10 times on each side. 

4. Best Core Exercise- modified

Plank with Leg Lifts 

The Plank is a classic old favorite because it works to hold you in nice and taught. Another great take anywhere, do anytime exercise. To make it a little different and a little harder, try this modified version. 

Hold yourself face down, balancing on toes and forearms. Once the original plank position is achieved by keeping the bum down, tucked under and holding the body in a straight line between the shoulders and toes, attempt to lift one leg a few inches off the ground while keeping the back straight and not allowing the hips to twist or drop. 

5. Best Stretch

Standing Scapular Wall Slide

This is great for posture as well as feeling good. However, you will have to be careful to restrain yourself from the endless opportunities that you will find to do this stretch! 

Stand with your back to a wall a few inches away from you and lean your head, back, and butt against the wall. Bend your elbows 90 degrees and raise them out to the sides so your hands (palms facing out) are at shoulder height. Keeping your arms pressed into the wall, lower your elbows as far as possible. Hold for a second, squeezing your shoulder blades together, then slide your arms up the wall as high as they will go without losing contact with the wall. When you start to lose contact, bring your arms back to the starting position. That’s one rep. Do 8 to 10.

According to einteins theory energy equals mass times the speed of light squared. Whilst this is a phenomenon in science it doesn’t quite add up when we consider the human body and the practical implications of energy.

So I have given Einsteis theory some thought and have come up with my own, I believe the actual equation should look something more like this when talking about energy and people:

E = (N + Ex) (EmM) R

So let me explain. To be energetic is to feel alive, to feel like you can do anything that is thrown at you comfortably enabling high performance. Most of the literature around at the moment is focussed on de-stressing or managing stress or even time. Unfortunately this is impossible; time is constant unless you are travelling at high speeds (according to Einstein who believes it actually lengthens the faster you travel, but that’s another story). Stress is unavoidable; and in fact, in many situations it can be desirable, giving urgency and heightening the senses.

Not only is it impossible to control time and stress it is not actually what is needed to produce optimum performance, well not exclusively anyway.

People are looking to distress for a purpose or manage time for a reason and that is normally to enhance performance, the quantity of things they get done and the quality, in whatever field of life they are concerned with.

The thing that affects performance directly and has an impact on everything we produce as human beings is energy. Energy is required to live, to breath, to move, to focus or to think. When someone is lacking in energy their performance will obviously suffer as will the quantity and quality of the things they do and experience.

Let us consider this: When was the last time you felt lacking in energy, did you perform at your best? Alternatively think of the last time you performed at your best, were you lacking in energy at the time?

The answer is a resounding no. Energy and performance in anything go hand in hand. If you are a sports performer you know you better have the necessary energy to complete your race or event, if you are an executive with a to do list that is expanding at an exponential rate, you know that you need energy to complete it. Zap all energy from your body and you will struggle to get through even the simplest of tasks in acceptable time periods. Furthermore if you lack in energy your life will be affected as a result, your relationships, your experiences and your mood will all suffer as you struggle to get through the events of your day.

There is no question severely low energy levels will result in poor or even non-performance. Low energy may be ok for a short period but if it is ongoing tasks will require more effort (energy) to complete then normal and results will be poor, leading to further energy deficits before once again you come to a standstill.

If you are bristling with energy it allows you to focus on the things you are trying to do, it frees your mind from effort and allows you to be more precise in your actions or your tasks. You move through potentially stressful events effortlessly with enhanced resilience and an increase in momentum that frees up time. High Energy = High Performance Potential.

HE = HPP

With this realisation I have decided to do a series of articles on energy production and how it relates to performance and health. You can expect to learn how energy is utilised in the body from foods and how it translates to movement. I will look at how exercise relates to energy, how emotions can fuel or drain energy reserves and the power of your mindset in driving up energy reserves. These articles will be released through our new e-weekly starting soon. So watch this space and contact me if you want to make sure you are registered to receive this new improved circulation aimed at improving performance one small step at a time.

Send me an email alex@the-lab.com.au