21km Virtual Global Challenge: Whos up for joining me to run a fast 21km in 6 months

Ok guys, heres the idea and 2 reasons why

Reason 1: I spent a couple of years taking a breather from sport, this breather has cost me all of my fitness. I am 10kg over my ideal weight. I ran Two Oceans ultra last year but I did it in a cow suit and I wasnt very fit for it. I took a big break afterwards because I suffered with sciatic nerves problems and then tried again to run Two Oceans this year but ended up with a calf injury when I changed shoes. The injury has cost me 8 weeks adn I am now back to square one.


Reason 2: If there is anyone out there who was once fit and has turned 40 and still thinks like a 20 year old, then you will understand my need to try run fast again. Now I believe I can still have a good go at running a sub 4hr Two Oceans 56km, but that means I need to be able to run a 2:50 marathon, then hit Constantia Nek and blast through the last 14km in 1:09 to make the sub 4 hr silver medal. My fastest marathon to date is a 3:16 and that time I did in Baltimore running 8min walking 3min. I did it as a last minute run. Then in my best Two Oceans run to date I ran a 4:31, going through the marathon in 3:15. So to the point of reason 2
In order for me to be able to run a fast marathon, I need to be able to run a fast 21km. My fastest is 78min.

Is this making sense to you all?

Good

So this is how the challenge will work for those who want to join in the global virtual challenge:
You will minus your age from 220 and this should give you your MAX HR. you will take this HR and go run a 5km TT. This will give us a good indication of your fitness level. I want an HR reading from your 5km TT so I can see who is doing it right.

We need your fastest 21km time and then what we will do is see who can improve the most in the next 6 months.

How does that sound? November will be half Marathon Month. If you dont have a 21km in that month we will make a plan for one in December.

In Cape Town we have 4 races. 3 November, 9 November, 10 November, 16 November. Wow November seems to be half Marathon month!!1
both on the same weekend on a Saturday and a Sunday. One is a relatively flat race, the other is at Cape Point (that should be a nice one, you are all welcome to come to CPT for that one).

Ok well you can inbox me or facebook me, but lets get the challenge under way.

Benefits of Magnesium

You dont have to be a fit athlete to take Magnesium, consider this if you are a person who wants a good healthy functioning body or you are pregnant or not so young anymore. Read this article and see

1. Magnesium may reverse osteoporosisMultiple research studies conducted have suggested that calcium supplemented with magnesium improves bone mineral density. Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis. Intake of recommended levels of magnesium is important because it averts osteoporosis.

2. Magnesium prevents cardiovascular diseasesOne of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart diseases. Dietary surveys have suggested that sufficient magnesium intake may reduce the chance of having a stroke. Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of complications after a heart attack. Therefore, consuming recommended amounts of magnesium dietary supplements may be beneficial to the cardiovascular system.

3. Magnesium regulates high blood pressure (Hypertension)Magnesium plays a key role in regulating blood pressure naturally. Magnesium supplements and a diet including plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lowering blood pressure.

4. Magnesium treats diabetesStudies show that individuals with a magnesium deficiency have a risk of developing type-2 diabetes and severe diabetic retinopathy. Magnesium aids in carbohydrate metabolism and influences the release and activity of insulin, thereby controlling blood glucose levels. It has been proven that for every 100 milligrams of increase in magnesium daily intake, there was a 15 percent decrease in the risk of developing type-2 diabetes.

5. Magnesium treats migraines, insomnia, and depressionThe numerous magnesium health benefits also include the treatment of migraines, insomnia, and symptoms of depression. Magnesium is also known to cure severe forms of psychiatric dysfunctions including panic attacks, stress, anxiety, and undue agitations. Magnesium supplements considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

Thanks to +coachBEZ & Newsmax.com for this info

Lycopene to lower stroke risk

This is a great article i got from the Harvard Health Letter, written by Heidi Godman.

Lycopene-rich tomatoes linked to lower stroke risk

POSTED OCTOBER 10, 2012, 2:47 PM

Heidi Godman, Executive Editor, Harvard Health Letter

They are heaven on a burger and superstars in a sauce. But succulent tomatoes are far more than just a delicious fruit. Eating tomatoes may also help lower your risk of stroke, likely due to the lycopene they contain.

Lycopene is a carotenoid—a family of pigments that give fruits and vegetables their brilliant red, orange, and yellow coloring. Lycopene is also a powerful antioxidant that eliminates dangerous free radicals that can damage DNA and other fragile cell structures.

“The shape of the lycopene molecule makes it very effective in being able to quench free radicals,” says Dr. Edward Giovannucci, a professor of nutrition and epidemiology at the Harvard School of Public Health. “We don’t really understand it entirely yet, but lycopene may have specific properties that protect the cell in a way other antioxidants may not.”

Past research, some of it done by Dr. Giovannucci, has shown that a diet rich in lycopene-containing foods may help lower the risk of prostate and other cancers. Now, in a report just published in the journal Neurology, a team of Finnish researchers has linked lycopene levels in the blood to stroke protection. They made this connection after following more than a thousand middle-aged men for 12 years. Men with the greatest amounts of lycopene in their blood had a 55% lower chance of having any kind of stroke. The lycopene connection was even stronger (59%) when it came to protecting against strokes due to blood clots (the most common kind).

The finding came as a surprise—the researchers initially wanted to know if other antioxidants affected strokes, such as alpha carotene, beta carotene, vitamin A, and vitamin E. But they didn’t.

Lycopene-stroke connection

The researchers suggested that lycopene, in addition to its ability to attack free radicals, may also reduce inflammation and cholesterol, improve immune function, and prevent blood from clotting. All of these may help reduce ischemic strokes, which are caused by clot-caused blockages in blood flow to the brain.

Most of that is plausible, says Dr. Giovannucci. But we still need larger studies to confirm the findings and to figure out if the stroke protection is due to lycopene or healthy lifestyle habits. “Remember, a high lycopene consumer is likely to eat more vegetables and not be a smoker,” says Dr. Giovannucci. Still, he says the benefits of lycopene for both cancer and stroke protection are very promising.

Personally, this makes me want to increase my tomato intake. Slice of tomato on my turkey sandwich? So yesterday. Hello, glass of tomato juice at every meal.

But hold that order. Overdoing it on lycopene isn’t necessary, says Dr. Giovannucci.

He recommends at least 10,000 micrograms of lycopene per day—from food. That sounds staggering, but it’s actually easier to get than you might think, especially since lycopene is found in other foods than tomatoes. Tomato-based products do, of course, give you the most bang for your buck.

Keep in mind that lycopene is better absorbed in the body when it’s combined with some fat, points out Dr. Giovannucci. “That’s because lycopene is fat soluble,” he explains, “and oil in tomato sauce, for example, makes it ideal for absorbing lycopene.”

But don’t go eating fatty foods with tomatoes because you want the lycopene absorption. Dr. Giovannucci says it’s better to eat a variety of healthy foods and shoot for the daily intake recommendation.

He also cautions that you don’t try to beat the system by popping a lycopene supplement. “Supplements may give you a purified form of lycopene, but you’re not sure you’re getting what you get from food. You may be getting the wrong form of lycopene in a supplement. There are also a lot of compounds in food that aren’t lycopene but that are similar, and some of those molecules may be part of what makes lycopene so beneficial,” says Dr. Giovannucci.

So stick to a diet that includes some lycopene-rich foods. It’s cost effective, it’s easy, and it’s not dangerous if you overdo it. There’s no evidence of lycopene toxicity from diet. Best of all, lycopene is likely in many of your favorite foods. And that makes the succulent tomato far more than a food; that makes it almost a nutraceutical.

Top lycopene-containing foods

Food	Micrograms of lycopene
½ cup canned tomato puree	27,192
1 cup canned tomato juice	21,960
1 wedge of raw watermelon	12,962
½ cup ready-to-serve marinara sauce	6,686
1 tablespoon canned tomato paste	3,140
1 tablespoon catsup	2,506
½ pink or red grapefruit	1,745
1 tablespoon salsa	1,682
One sun-dried tomato	918
One slice of raw tomato	515
One cherry tomato	437

 Source: USDA National Nutrient Database

Supplement with fiber: Here are 10 reasons why

I want everyone to know that I am posting this article becasue I have now heard of 5 people in the last year who have been diagnosed with Colon cancer. Its not a joke really, can you imagine having to live the rest of your life with a bag because you had to have your entire colon removed right up to your rectum??
I have just heard of a 37 year old guy, who has been told he will have to have his entire colon removed.

DOES THIS FREAK YOU OUT!!! Well stop your body from being toxic, supplement properly, drink plenty of purified water and eat fiber.

Jeepers I am freaked out, imagine having to carry a bag with you at all times and clean it and dump it out, never mind trying to have sex.......FOR THE REST OF YOUR LIFE.

I am a  huge believer in the brand Nutrilite and one of the strongest reasons I prefer this natural and organically grwon supplement is because it keeps the plant fiber. Its not synthetic and made in a lab, its real food with the fibre in a tablet form....simply amazing, just the way nature intended

To help you fuel your health with fiber, here are
10 facts to help.

1. Fiber fights diseases. A diet high in fiber can
help to prevent colon cancer and heart disease. High
fiber helps the body to eliminate cholesterol by
binding it in the digestive tract. For thousands of
years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high
fiber foods will take longer to chew and digest,
making you feel satisfied longer

3. Most popular foods don't have enough fiber. If
you like the more popular foods, you probably need
to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is
actually plant matter that we cannot digest. The best
sources are whole grains and concentrated grain
products.

5. Kids need fiber as well. Children that are older
than 2 years of age should consume a daily intake of
fiber. Kids are most receptive to fiber found in
fruits, vegetables, and even fortified breakfast
cereals.

6. More fiber needs more water. In order to keep
fiber moving through your digestive tract, you'll
need to consume a lot of water. With your diet of
fiber, you'll need eight or more glasses of water
every day.

7. Fiber cannot be cooked out. When you cook
your fruits and vegetables, don't worry about cooking
the fiber out, as it stays. The fiber found in
fruits and vegetables aren't just in the skin or
in the peel.

8. You can get enough fiber. If you eat more than
50 grams of fiber in a day, you can get diarrhea
and bloating, which can interfere with your body's
absorption of other key minerals.

9. Getting the right amount of fiber in your diet
doesn't have to be hard. Even though you may think
so, getting the amount of fiber you need isn't very
hard to do. All you have to do is eat the right
foods and you'll be well on your way to a fiber
rich lifestyle.

As one of the key ingredients to healthy eating,
fiber is something you don't want to skip. Fiber can
serve many different purposes, which were covered
above. If you aren't getting enough fiber in your
diet - you should do something about now instead
of waiting until it is too late

To help you fuel your health with fiber, here are
10 facts to help.

1. Fiber fights diseases. A diet high in fiber can
help to prevent colon cancer and heart disease. High
fiber helps the body to eliminate cholesterol by
binding it in the digestive tract. For thousands of
years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high
fiber foods will take longer to chew and digest,
making you feel satisfied longer

3. Most popular foods don't have enough fiber. If
you like the more popular foods, you probably need
to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is
actually plant matter that we cannot digest. The best
sources are whole grains and concentrated grain
products.

5. Kids need fiber as well. Children that are older
than 2 years of age should consume a daily intake of
fiber. Kids are most receptive to fiber found in
fruits, vegetables, and even fortified breakfast
cereals.

6. More fiber needs more water. In order to keep
fiber moving through your digestive tract, you'll
need to consume a lot of water. With your diet of
fiber, you'll need eight or more glasses of water
every day.

7. Fiber cannot be cooked out. When you cook
your fruits and vegetables, don't worry about cooking
the fiber out, as it stays. The fiber found in
fruits and vegetables aren't just in the skin or
in the peel.

8. You can get enough fiber. If you eat more than
50 grams of fiber in a day, you can get diarrhea
and bloating, which can interfere with your body's
absorption of other key minerals.

9. Getting the right amount of fiber in your diet
doesn't have to be hard. Even though you may think
so, getting the amount of fiber you need isn't very
hard to do. All you have to do is eat the right
foods and you'll be well on your way to a fiber
rich lifestyle.

• NUTRILITE® Fiber …improves Quality of Life, supports normal G.I. Health.
• NUTRILITE Fiber is a unique blend of three natural soluble fibers
• It offers a convenient way to get the fiber needed to support normal gastrointestinal health and regularity.
• Blends easily with water producing a CLEAR, TASTELESS, LOW VISCOSITY liquid that helps meet the daily requirements for dietary fiber
• Contains 3.7 grams of natural, soluble dietary fiber per serving.

As one of the key ingredients to healthy eating, fiber is something you don't want to skip. Fiber can serve many different purposes, which were covered above. If you aren't getting enough fiber in your diet - you should do something about now instead of waiting until it is too late

Rhodiola: I use this and find it amazing. TRY IT !!

Hi Guys!!

I have been taking this supplement in conjunction with Ginseng and I am finding huge benefits in terms of stress management and concentration levels.

The Nutrilite Rhodiola I take has green tea caffeine in it and what this means to you and me is that it gives you the alertness but not the shakes. My concentration levels are brilliant and for anyone who knows me, that is a huge break through right!

Rhodiola

The most commonly used species of Rhodiola is found cold regions such as Alaska, North Europe and Siberia. The name Rhodiola rosea represents the rose like aroma that comes from the freshly cut root of the Rhodiola plant.
There are over 200 species of Rhodiola. However, Rhodiola rosea contains rosavins (active constituents) making it the most commonly used form. It is the rosavins that contribute to the adoptogenic qualities of Rhodiola. An adoptogen is a natural compound that can build the body’s defences against physical and emotional stressors.
Rhodiola can assist in reducing anxiety, exhaustion and fatigue. It also has anti-inflammatory and antioxidant effects. Rhodiola can protect the body against physical stress because it brings cortisol levels under control. Cortisol is a hormone made by the two adrenal glands and is essential in the body’s processes of managing stress, inflammation and converting protein into glucose to boost flagging blood sugar levels.
Rhodiola has traditionally been used to improve physical stamina, in fact Russian scientific literature shows that it can improve speed and strength in various activities such as swimming, wrestling and even gymnastics. Rhodiola was also examined in the Soviet Space program, exhibiting improvements in the functioning of problem solving, short term memory and general mental capacity while fatigued. Other research papers imply that it may also assist in heart rate recovery following exercise.
Rhodiola rosea is generally considered to be safe. Individuals with diabetes or using hypoglycaemic agents need to be cautious as Rhodiola may decrease blood glucose and therefore could increase the risk of hypoglycaemia.

Check out the labels below, sorry its a little blurry

I find this video very inspirational and it makes the hair on my arms stand up

I am definitely and outside the box thinker and I relate to this video very easily

Enjoy!!!

coachBEZ

Mens Health Tips & info you should know

Here is some key info, that you all probably know, but never do. 2% of those who read this will actually go do something.

Good for you

coachBEZ

Men's Health

Male deaths outnumber female deaths in every age group apart from the over-65 years, and only because so many men die before reaching retirement. Generally men tend to pay less attention to their health and only consult the doctor when an illness has became more serious.On average, Australian men can expect to live 79 years, compared to women who can expect to live 84 years.
The top 5 health issues that are most relevant to men are Heart health, Mental health, Prostate health, Obesity and Fertility. Let’s have a look at these health concerns a little closer.
Heart Health
Important markers for men to keep an eye on include blood pressure, blood cholesterol (including the ratio of good and bad cholesterol), fasting blood glucose levels and resting heart rate. Pay extra attention to heart health if you have a family history of heart disease.

• Blood pressure– have your blood pressure checked every two years if your blood pressure is normal. However, if you are over 40 and or if your blood pressure is on the high side or you have a personal or family history of high blood pressure, stroke or heart attack have it checked yearly.
  
  Blood tests– these check cholesterol levels and blood triglycerides, among other things. High levels may indicate an increased risk of various health problems including heart disease.
  
  Obesity tests– being overweight is a significant risk factor for many health conditions, including cardiovascular disease and diabetes. Ask your doctor to check your body mass index (BMI) and waist measurement every two years if you are aged under 40 years. If you are older than 40, you should have this checked annually.

How to keep your heart healthy
Fortunately the risk of heart disease- a leading threat to men’s health, can be reduced by adopting a healthy lifestyle. Factors such as a good diet, regular physical activity and a healthy level of body fat are a no brainer. But it’s also important to avoid tobacco smoke, limit your alcohol intake and manage stress for optimal heart health. Heart health can be maintained by using dietary supplements like Omega 3, Multivitamin/Multiminerals, Green tea, Garlic and high fibre foods.

Mental Health
Modern society places a number of psychosocial pressures on men, which include changing social, economic and family roles. Generally there is an assumption that men should 'tough it out' in the face of injury or hardship and generally pay less attention to illness than women to seek medical treatment of any kind.
Some other issues that effect Men's mental health are separation, divorce and unemployment. These impact more upon men than women, and which sometime result in a destructive behaviour, such as drug and alcohol abuse.

How to avoid mental health issues
Develop social networks that foster open communication, and be aware and contact the mental health services available to you should trouble begin to surface.

• Be proactive– the earlier you get help, the faster you can recover. That’s why it’s very important to get help at the first sign of any problems.
• Be direct– it’s important to give the doctor or mental health professional the full picture. Write down feelings or questions before you see a mental health professional. This can help you be more direct and makes it less likely that you’ll forget to tell the doctor the important things about your symptoms.
• Find the right mental health professional for you– you need to feel comfortable with the person who is helping you. If you don’t feel OK with your first choice, choose another doctor or get a second opinion.

Prostate Health
The prostate gland is a male reproductive organ that contributes fluids to nourish sperm cells in the ejaculate. The three most common prostate problems are enlargement, inflammation and cancer. The small prostate gland can become enlarged as men get older. An enlarged prostate is also known as benign prostate hyperplasia (BPH).
The prostate gland can become enlarged as men get older. an enlarged prostate is also known as beningn prostate hyperplasia (BPH). The prostate gland goes around the urethra, so men may have problems urinating if the enlarged gland restricts the flow of urine. Some common symptoms of BPH include frequent night urination, difficulty in starting and finishing urination and weak urinary flow.
How to look after your prostate
It’s important to monitor changes in your urinary habits as you get older, and see your healthcare professional if things don’t seem right. Be sure to eat a healthy diet, especially a diet rich in colourful fruits and vegetables. Every man past the age of 50 should see a doctor to have his prostate gland checked every year. Herbal supplements containing the herb Saw palmetto (Serenoa repens) may help to relieve symptoms of benign prostatic hypertrophy.
Obesity
Obesity rates in Australia have more than doubled over the past 20 years. Around seven million Australians are now overweight (BMI 26 to 35) or obese (BMI over 35). Estimates taken in the year 2000 suggest that, while more men are overweight than women (67 per cent compared to 52 per cent), obesity is more common among women (22 per cent) than men (18 per cent).
Men tend to store fat around their tummy, which may be associated with a higher risk of illness and disease. It seems that where you carry your weight is more important than just what you weigh. A trimmer, leaner abdomen is an important health and fitness goal for all men.

How to maintain a healthy weight
First thing is to develop a healthy lifestyle plan that helps you lose body fat or maintain it at a healthy level. This includes consistent and regular participation in physical activity and exercise such as strength training, interval training, as well as cardiovascular exercise such as walking, cycling or jogging to elevate your heart rate.

Combine exercise with a healthy diet plan that focuses on reducing your kilojoule intake by controlling portion sizes, cutting back on processed foods and sugar laden drinks, consuming alcohol in moderation, and eating plenty of fruits, vegetables and whole grains.
Increase protein and fiber in the diet and reduce saturated fat, carbohydrate and sugar.
Fertility
Male fertility problems include poor quality sperm, low sperm count or blockages in the tubes of the reproductive system. Around 40 per cent of fertility problems originate in the man. Some men may not think about their fertility until they start planning a family, but an unhealthy lifestyle may reduce the chances of conception.
What to do for healthy fertility
Living a healthy lifestyle is very important for men if they are trying to conceive. Maintaining a healthy body weight, eating a healthy diet, being physically active on a regular basis, drinking alcohol in moderation and avoiding cigarette smoke are all important for sexual function and fertility. Try avoiding very hot baths or long spas to help keep the testicles cool and produce good quality sperm.
The Future
We look forward to all men choosing a healthy diet and lifestyle, and consulting regularly with their healthcare professionals to ensure they enjoy the best possible quality of life. Dietary supplements like a Multivitamins, Multiminerals, Omega 3 and herbal supplement may help to reduce the risk of some men’s health issues.