Ali vs Frazier III - Thrilla in Manilla

Spartan Race

Looking for something to motivate your training?
Why not enter a Spartan Race - there are events right across the country throughout the year so you can plan your training to coincide with an event.

Why Spartan? Because the Spartans were tough as nails.
Why race? Because we all thrive under pressure, survival of the fittest - we train harder and better when we have a deadline.
Non-specific goals like just losing some weight or getting a bit fitter allow you to easily lose focus and drift back to your old habits. Having a challenging competition in your calendar, focuses your attention and keeps you pushing to ensure you can cross the finishing line.
Adding a friend to compete against just makes that victory even sweeter.

The goal is simple... to get you off your couch, throw you in the mud & trails, and feed you one tough endurance event day that will be the adrenalin rush of your life.

Enter '2toughenup' during registration to get a 10% discount

Fitness Tips

Workout Tips Getting the most from your workout is essential.
Make sure you squeeze the maximum from your workout with these tips.Use a Workout Log
If you aren’t logging your workouts, how can you track your progress?Set Goals
To perform effectively you need to know why you’re working out when you don’t feel like it! Setting a deadline makes it easier to get focused and stay on track.Stay Hydrated
Most of your body is made up of water, don’t let yourself get depleted during your workout or you won’t be able to perform at your best.Plan your Workout
If you haven't got a routine to work through you will wander around the machines using any that are available without focusing on any particular muscle groups.Don't overdo it
You have heard the saying "It's not quantity, it's quality" That definitely applies here. Why spend 3 hours in the gym when you can increase the intensity and get a great workout in only 30 minutes?Warm up correctly
Training from cold or without a proper warm up will reduce the effectiveness of your session and leave you more prone to injuries.Stretch after exercise
Stretching helps the body to recover post exercise, reduce muscle soreness and promote better posture and flexibility.Spice it up
Mix up your workout sessions, join a class, try a new machine, change your strength days, change workout partners.
Don't let your body get used to the same old routine. New exercises will make your muscles work harder and boost your gains.

Nausea during exercise

The main causes of exercise induced nausea

• Low blood sugar levels due to working out on an empty stomach
  
• Overexertion
• Dehydration
• Overhydration
• Motion sickness from performing abdominal exercises

Preventing Exercise-Induced Nausea
Although exercise-induced nausea can be troublesome, there are ways to prevent feeling sick or vomiting during or after a workout.1. If exercise-induced nausea is caused by working out on an empty stomach, eating a small meal or snack an hour or so before a workout may prevent nausea and vomiting from occurring.Stick with a high-carb, low fat meal. The carbs from the meal provide the body with the energy needed to make it through a workout. A high carb/low-fat meal or snack digests easily as well and a moderate amount of protein will help to stave off hunger through a workout.2. Exercise-induced nausea will occur during high-intensity workouts. Pushing too hard or performing exercise at a pace above one's fitness level are common causes of exercise-induced nausea. If overexertion is the cause, try scaling back a workout or working up to performing high-intensity workouts.3. Be sure to hydrate the body before and during a workout. Sipping water or an isotonic drink throughout the workout also helps to replace fluids, electrolytes and minerals lost through sweat.Anyone who is experiencing nausea or vomiting during or after a workout should first consult a physician just to ensure there are no underlying medical problems causing their exercise-induced nausea.

Water remedy

You Must Drink More Water
I think people take water for granted. They don't understand how important it really is. Adequate water consumption is essential for overall health, as it flushes out waste and bacteria that can cause diseases.
If you find water too plain or boring try adding some fruit cordial or lemon/ lime slices.

Much has been said about whether you really need 8 cups of water a day or not. The bottom line is you need to drink enough water so that your urine looks light yellow. Not all of this water needs to be consumed in liquid form because nearly every food you eat contains water.

The human body is made up of approximately 75% water and requires adequate amounts of water for body functions. Oftentimes a case of dehydration is mistaken for other ailments. There are many conditions that water can treat and prevent.

Angina
A shortage of water in the heart and lungs can cause angina or heart pain. While under medical supervision a person can become pain free and come off of all medications for angina by increasing their water intake.

Arthritis
Painful joints and rheumatoid arthritis can be linked to a shortage of water within the joint. Painkillers can be used to mask the problem but this does not treat the actual problem at hand. An increase in the amount of water that you currently drink as well as a small amount of salt is needed to relieve arthritis.

Asthma
Asthma is one of the most destructive forms of dehydration that affects millions of people and kills thousands annually. An increased intake of water can bring the balance back in the body and allow airways to open freely again. An increase in salt can also assist in breaking up the mucus plugs within the lungs that block the airflow within the air sacs.

Auto-immune disease
Since water is needed for proper brain activity and neurotransmitter composition within the brain, a deficiency of water can cause health problems including autoimmune diseases. Some of these diseases include; Alzheimer's disease, AIDS, Lou Gehrig's disease, Parkinson's disease, Lupus, Diabetes, muscular dystrophy and other autoimmune diseases.

Colitis
A lack of water within the colon can trigger colitis and colon pain. As the colon works to remove water from the waste material, a lack of lubrication within the colon can irritate and damage the colon itself. When increasing your water intake, constipation is relieved and the colon is able to properly remove waste products without fighting for moisture to form stool or lubricate the bowels.

Back pain
A shortage of water and the spinal column and within the disks causes back pain. The disks are made up of cushions of fluid and without an adequate intake of water these cushions dry up. Treating with pain killers, chiropractic treatments, and surgical procedures can cause further injury to the back. Increasing water intake can prevent and treat back pain effectively without the risks that these other procedures involve.

Depression and other conditions
A lack of water within the brain can make it difficult for the brain to function on certain levels causing conditions including depression, anxiety, attention deficit disorder, fatigue and even impotence. Bringing the amounts of water back to an appropriate level and continuing to keep these levels will clear up these conditions. Unfortunately, sufferers are usually given medications that usually do more harm than good.

Diabetes
Adult-onset diabetes is a result of dehydration. Insulin helps to push water into the cells so when the brain requires the body to reserve water for its functions the body slows the release of insulin to help preserve the water balance. During the early stages of adult onset diabetes appropriate amounts of water can help to reduce this problem. Once the body gets into the habit of rationing water to the cells and allowing some cells to function on barely adequate amounts of water the damage begins. In the early stages increasing water intake can reverse this condition that once it has been allowed to continue Adult-onset diabetes can cause damage to several different areas of the body.

Heart Burn
Heartburn is caused by an increase in acidity in the fluids that are in the upper GI tract due to lack of water. Many people do not recognize this as a sign of dehydration and treat with antacids and other medications instead of increasing their water intake. Not recognizing this problem can also cause further complications as dehydration continues and inflammation begins in the stomach.

High Blood Pressure
As the body adapts to a lack of water to fill all of the blood vessels and cells that need water, high blood pressure occurs. Water and a small amount of salt can bring blood pressure back to normal. This is because the body injects water into vital cells and without that water the body has to adapt. Treating high blood pressure with diuretics further dehydrates the body and complicates the issue. With time this will cause more serious complications. Increasing water intake levels can alleviate this problem.

High Cholesterol
Cholesterol levels are a tract indicator of dehydration and the balance of water within the body. The main function of cholesterol is manufacturer of nerve cells and hormones; the body also uses cholesterol to fill in gaps in the cells to protect them from losing water content to the blood as it flows through that area. Increasing the amounts of water within the body system negates this need for a shield or barrier against water loss and will naturally lower cholesterol.

Kidney stones
These can be extremely painful and totally preventable. The main cause of kidney stones is not drinking enough water. When you're not drinking enough water, substances in the urine crystallize and form a stone.

Migraines
A lack of water in the brain and eye area causes migraine headaches. Continually drinking an appropriate amount of water to prevent dehydration will not only cure migraines but prevent them from happening. The type of dehydration causing migraines can also cause inflammation in the back of the eye, which can lead to the loss of sight.

Save yourself from suffering from ailments which are often totally preventable.

Change 4 Life

Healthy Meals on a Budget
An effort to convince families in England that they can eat healthily on a budget is being launched.
Four million recipe leaflets will be mailed to families already signed up to the government's Change 4 Life public health campaign.

Three supermarket chains have also agreed to offer discounts on products such as fruit, vegetables and fish and recipe ingredients - Asda, Co-op and Aldi.

Celebrity chef Ainsley Harriott has helped devise a cookbook promoting healthy dishes, with recipes that can be created for under £5. He has also been filmed performing cooking tutorials which will be posted on the Change 4 Life website.
Ainsley Harriott said "Sometimes the thought of making meals from scratch can seem a bit daunting, but I have always tried to assure people that cooking at home can be really quick, easy and doesn't need to break the bank."
Among the meals being promoted are vegetable soup, fish pie and sweet and sour chicken.

Shadow public health minister
Public health minister Anne Milton said: "The new year is a good time to think about losing weight. The Supermeals campaign will give us all some great ideas for balanced meals on a budget."

Health benefits
Dale Rees, a spokesman for the British Dietetic Association, said "the initiative was a positive step because the recipes would help those who wanted to cook but did not know the ingredients involved, the steps needed to prepare them or how to cook adhering to a budget"

"Evidence shows that people who eat a diet low in fat, added sugars and salt are less likely to develop chronic diseases in later life. You can protect against heart disease, for example, plus you're less likely to be obese and have weight-related health problems," said the dietician.

Christmas amnesty is over

Britain is a nation in denial about obesity

Just under a quarter of the UK population is officially obese, but only 6% of people believe their weight problem is severe enough to warrant that description, the National Slimming Survey suggested.

The Government is launching a healthy eating campaign called Supermeals, which offers help with planning meals as well as discounts on ingredients.
Recipe packs are being distributed to four million homes.
Everyone else can take part online.

Public Health Minister Anne Milton said: "Over 60% of adults are either overweight or obese and we have to turn that around.