Veggies Are My Heroes

Another great healthy yummy recipe for winter.

Ingredients:

1 medium zucchini, sliced
1 medium onion, cut into 8 wedges
1 medium tomato, sliced
1 Portobello mushroom cap, sliced into 1/2-inch slices
1 red bell pepper, cut into strips
8 spears asparagus, bottoms trimmed
8 cloves garlic, peeled
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
2 sprigs fresh rosemary
olive oil spray
4 6-inch pieces of whole grain French bread, sliced lengthwise
4 teaspoons balsamic vinegar or other vinegar of choice

Serves: 4

Instructions:

1. Preheat oven to 180 degrees C.

2. Place first seven ingredients on baking sheet. Sprinkle with thyme, salt, pepper and rosemary. Spray with olive oil spray.

3. Roast in oven for 25 minutes or until vegetables are just golden.

4. Spread each side of bread with one roasted garlic clove. Arrange vegetables on bread and sprinkle each sandwich with 1 teaspoon vinegar.

Nutritional Analysis Per Serving: 330.38 calories, 4.47 g fat, .86 g saturated fat, 62.42 g carbohydrates, 6.32 g fiber, 11.67 g protein, 0.00 mg cholesterol.



Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre

CAMPSIE FOOD FESTIVAL: Full of flavour

CAMPSIE FOOD FESTIVAL: Full of flavour

The Mayor of the City of Canterbury, Cr Robert Furolo today encouraged residents to prepare for a culinary extravaganza at this year's Campsie Food Festival on Saturday, 17 May.

This year marks the 10th birthday of the Campsie Food Festival as well as the 20th anniversary of Canterbury's Sister City accord with the South Korean city of Eunpyeong-gu.

"Sharing Campsie's flavours of the world, we're thrilled to have food author and television presenter Maeve O'Meara along as our celebrity guest," the Mayor said.

"Maeve's lifelong love of food has taken her on a global journey of discovery and she continues to encourage others to explore the world of cuisine that is out there.

"Food and the quest to find new and tantalising ways to prepare it is something that all the different cultures of the world have in common, despite the distances of land and language.

"Maeve is the creator and presenter of the acclaimed 13-part series 'Food Safari' on SBS Television, which ventured into the homes of culturally diverse cooks all around Australia.
"One of the series' episodes featured local Korean chefs, Mrs Susana Kim of Campsie's Jang Won restaurant and Mr Chris Kang of Paldo Kim Chi at Canterbury.

"Maeve began her career as a newspaper, magazine and television journalist, later entering into the food tourism industry with her popular Gourmet Safaris tours, which also celebrates its 10th anniversary this year.

"Maeve is also an ambassador for the Sydney charity Oz Harvest, which donates unused food from restaurants and caterers to the needy."

"People can sample the delicacies of more than 60 international food stalls at this year's Campsie Food Festival, representing a wide range of countries including Indigenous Australia, Korea, Turkey, Greece, Thailand and the Pacific Islands.

"A full day's program of entertainment is planned for the day, including a schools cooking competition, amusement rides and fireworks at 7pm.

"It will be a great day out for the whole family and we're lucky to have Maeve O'Meara at the Campsie Food Festival to promote wonderful and diverse cuisine we have in our City," Mayor Furolo said.

The Campsie Food Festival will stretch along Beamish Street and into Anzac Mall, Campsie, on Saturday, May 17, from 10am-9pm.

The 2008 Campsie Food Festival is proudly sponsored by Torch Publishing, Valley Times , Miele Australia, Canterbury Hurlstone Park RSL, Bulldogs League Club Ltd, Commonwealth Bank Australia, Campsie Hotel, Woolworths, Ayam and KFC Campsie.


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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre

Getting Fit at the Gym

Going to the Gym Health Club is the answer for many people who want to get fit.

At a gym health club a person has personal trainers and dietitians to help them along their healthy path. Everything they need is at one location for one price.

It makes getting in shape convenient. With the busy lifestyle so many people have today, gym health clubs are a great solution. A person looking to get in shape need only find a gym health club in their area. They simply sign up for the gym and then can begin taking advantage of everything they have to offer.

A gym health club is something many people are taking advantage of. They are simply a one stop shop for fitness and health needs. A person can get everything they need at a gym health club without ever having to go elsewhere.

In this day and age it seems everyone is trying to lose weight, build muscle and just get in shape. The news about heart disease, cancer and other health issues is overwhelming in the push to get fit. That is why there are more gym health clubs now than ever before.

A gym health club offers an all around solution for the person looking to get fit.

Most gym health clubs offer an array of options. They offer classes ranging from kickboxing to yoga. They have personal trainers to work one on one with a person to ensure they are getting the best workout possible. They also have dieticians to help ensure the persons diet is on track too. Everything a person needs to get in shape is all at the gym health club.

It's all about a good balanced diet, taking vitamins and minerals. Daily exercise, yoga, stretching, breathing exercises, drinking enough water, meditation, relaxation, positive thinking, and being happy.

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Easy Living - Good or Bad for Brain Fitness?

By Simon Evans

If you talked to a person from the 1950s about all the modern marvels we have today they'd likely drool at the mouth. What? You don't have to get up to change the TV channel? You can reheat leftovers in 1 minute? You can access any information at any time without leaving your house? No way!

Be Careful What You Ask For

But are our lives really getting any easier? Do all these time saving devices allow us to work less? Well, sort of. It certainly takes less work to do any specific task. When I was in graduate school writing my thesis, I thought of the poor slobs who had to do that without the aid of a computer or the internet. It must have taken people an entire day to go to the library to find references that I can now get in 10 minutes (God bless Google). The trade-off is that we are expected to do a lot more tasks as part of our normal day.

I was reading an interesting paper by Kelly Lambert recently that put some of this into perspective as it may relate to rates of depression in our modern society. Even with all our modern conveniences, high-end medical care and plethora of designer drugs, we have a huge mental health crisis. In fact, today mental health accounts for about 15% of disease burden worldwide. So why are we so unhappy?

The Thrill is in the Chase

Dr. Lambert argues that one factor in our overall societal unhappiness is the fact that we have it too easy, especially when it comes to feeding ourselves. Years gone by, dinner was more than a phone-call away.

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We actually had to track our food across the tundra and risk death by saber-toothed tigers or violent weather, in order to feed ourselves. Even if we were successful, we had to do it again the next day.

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As time drew on, we learned it was much easier to plant food in the ground. But this still required intensive labor and patience to bring our sowing efforts to the fruition of harvest.

All of this effort made the reward that much more enjoyable. The magnitude of the reward may actually depend on the magnitude of the effort required to achieve it. Meaning the harder we have to work for something, the more we enjoy it when we are successful.
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Since successfully finding food is a major factor in our survival, and we used to work very hard to stay fed, we had ample opportunity for regular high intensity rewards.

Appreciate What You Have

Today, however, we take for granted this major facet of our lives. Finding food does not require much effort at all, at least for most of the lucky people living in our society. Because we don't need to put out effort, we don't activate reward centers in our brains that our ancestors activated on a regular basis.

We are essentially robbing ourselves of a major 'happiness factor', and this, argues Dr. Lambert, may be a problem. It may be that today's lack of regular reward, due to lack of necessary effort, may be a factor in high rates of depression.

Whether or not she is right, I don't know. She provides many examples and scientific studies to back up her argument and I thought it was a very interesting point worthy of a post. In fact, I have two cats that seem to agree with her.

They are not content just eating their chow out of a dish. Instead, they enjoy scooping out one nugget at a time, batting it across the kitchen floor and then pouncing on their prey before eating it.

There's not really much we can do about this unless you want to pull a Grizzly Adams and drop out of society, move to the hills and live off the land. Alternatively, you could do all your grocery shopping in full camouflage, crawling around on your belly through the frozen food aisle.

Or, maybe we can be more appreciative of what we have and not take all our modern conveniences for granted.

Reference: Lambert, K.G. Neuroscience and Biobehavioral Reviews 30 (2006) 497'510
Copyright (c) 2008 BrainFit For Life

Learn to control stress, improve your metabolism and boost your intelligence with the four cornerstones of Brain Fitness. Visit http://www.brainfitforlife.com/

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Sugar Addiction is Getting too Much

Simple Living Guide - Break Sugar Addiction

By D. Perse

Sugar has become (according to many sources) the most common addictive food (drug) worldwide. Sugar in any form weakens the health of body tissue and decreases immunity. Since the microorganisms love simple sugars, sweet diet suits them perfectly. Bacteria, fungi and parasites have a paradise to grow and thrive…

When sugar is consumed as an occasional special treat only, that does not count as an addiction and can’t cause much damage.

The problems arise when sugar starts replacing wholesome meals and nutritious foods. As a result of sugar abuse many people suffer for nutritional deficiencies, hypoglycemia and even "sugar diabetes".

There’re many theories around about how to break the sugar addiction. Studies show that vitamin B, vitamin C, zinc and chromium can help to reduce the craving for sugar. But since I’m always searching for natural methods without harmful side effects, I’m happy to tell you about this one.

Barbara Flores in her book "The Great Sunflower Book" claims that eating sunflower seeds instead of sugary snacks can help you break the sugar addiction. You have nothing to lose if you test this theory yourself. Raw sunflower kernels are the most nutritious and the toasted kernels are more flavorful (they have nutty taste).

A word of warning:

One half cup of sunflower seeds has about 400 calories. Keep that in mind if you’re trying to lose weight.

For the people with high sodium levels it’s important to stick with unsalted seeds.

John Douglas, M.D. recommends sunflower seeds to many patients with cardiovascular problems or high blood pressure and occasionally even to reduce allergic reactions - all with great success.

There’s one more interesting fact I came across while researching the sugar addiction. According to the traditional Chinese health system the craving for sugar (sweet taste) is considered as a craving for female energy (yin) - longing for comfort and security. A need for spicy, salted foods, on the other hand, means lack of the male energy (yang) - strength.

With that being said, it might be a good idea to have a closer look at our living and find out what causes the cravings - while munching on sunflower seeds…

D. Perse is a student of Herbology, passionate about growing herbs and collecting interesting facts about them, including history and legends, medicinal uses, recipes and more. The website http://www.dariasworld.info/more_info.htm is devoted to herbs and offers tons of free information.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Choosing a Gym - How to Choose a Gym Based on Your Exercise Needs

Choosing a Gym - How to Choose a Gym Based on Your Exercise Needs

By Brian Gallichan

Choosing a gym to workout in can be a real chore, especially in this day and age when there's a gym on every street corner and new gyms seem to be sprouting up almost daily.

With so many gyms to choose from, many people find the task of finding the right gym to be too overwhelming. These people never get around to finding the right gym, and consequently, they never meet their weight loss goals.

There are really only a few things that you need to look for in a gym. The first factor in choosing a gym is the gym's location. If you cannot regularly make it to a particular gym for your workouts, then this is not the right gym for you.

Secondly, does the gym have the equipment that you need to meet your weight loss goals? If you love cardio training, choose a gym with lots of cardio equipment such as bikes and treadmills. Most gyms have an abundance of cardio equipment, since cardio training is so popular.

If you want to focus on resistance training, choose a gym with lots of free weights and weight machines. Free weights generally offer more range of motion than weight machines. Weight machines, on the other hand, are generally considered safer than free weights. I have used both, and in my opinion, both are more or less equal.

Lastly, you should choose a gym that you feel comfortable in. Take everything into consideration when testing gyms, including the music, staff, parking, and other members. Try to find a gym that makes you want to come back for your next workout.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

A Handy Guide To Back Pain Relief

By Asheesh Mani

A concise guide to help you get relief from back pain symptoms with tips on how to handle acute backache and what to do in case of chronic pain symptoms.

Getting back pain relief and staying pain-free is well within your hands. All it needs is some discipline. If you have been suffering from back pain for some time, you are well aware of how difficult life can get with a backache. Simple activities like walking, sitting, and bending that we take for granted become painful and strenuous.

Back pain is one of the most common health problems affecting adults, even as young as those in their early twenties. But you can overcome back pain with the right diagnosis and proper care.

Handy Tips For Immediate Pain Relief

If you have hurt your back from sudden stretching or lifting heavy objects, here are some tips for immediate back pain relief:

Use an ice pack over the affected area. A hot compress can also give immense relief.

Use a hot water bottle or a towel dipped in hot water and then squeezed almost dry.
Taking painkillers like ibuprofen can be a short-term measure to combat inflammation.
Get a massage on the affected area. It warms and restores circulation.

What To Do For Severe Or Chronic Backache

If your backache is of a more severe nature, you will require more than just pain alleviation:
Learn stretching exercises for your back and do them daily.

In the gym- work out to strengthen lower back muscles. Learn Yoga and meditation. It will make your whole body more flexible and reduce stress.

Magnetic therapy has been found to benefit some people suffering from back pain.
Acupuncture has also been found to give back pain relief.

To maintain a healthy back:

Adopt proper posture, don't slouch when sitting or standing.

Regular exercise can keep your muscles flexible and strengthen your back.

Always warm up before rigorous exercise.

Maintain proper nutrition and a healthy diet, don't let the fat accumulate, especially around the middle.

Sleep on a firm mattress and use furniture that is designed to be easy on the back.

Don't lift more than you can. If an object looks too heavy, get help!

Getting relief from back pain requires effort. You have to incorporate exercise and some healthy habits into your daily regimen. It may seem a chore, but it's well worth the effort of regaining and maintaining a healthy back.

After all, there's nothing more precious than being able to keep up with your children at the basketball court or picking up things without wincing. Taking care of your back requires an individualistic effort.

What works for one person may not work for another, so choose the back pain relief technique that works for you and stick to it.

Getting back pain relief and staying pain-free is well within your hands. All it needs is some discipline. You may logon to back pain symptoms to get more available information on chronic pain symptoms.

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Thanks Asheesh!!

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Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Recipe for a Great Winter Soup

Its healthy and its yummy!!! This is a wonderful winter warmer and it is good for you. It comes from our good friends at The University of Michigan's Comprehensive Cancer Centre.

Butternut Pumpkin and Ginger Soup

Ingredients:

1 teaspoon non-aromatic olive oil
1 1/2 cups chopped onion
3 cloves garlic, bashed and chopped
2 teaspoons chopped fresh ginger
600g peeled raw butternut or other winter squash
200g potatoes, peeled and chopped
1 cup unsweetened apple juice
3 cups water or vegetable broth
1/2 cup nonfat milk or soy milk
1/2 teaspoon salt
1/2 Granny Smith apple, chopped
2 tablespoons chopped parsley

Serves: 6

Instructions:

1. Heat the oil in a high-sided skillet or large saucepan on medium high. Saute the onion 3 minutes or until it starts to wilt. Add the garlic and ginger and cook 1 minute longer.

2. Add the squash, potatoes, apple juice and water or broth. Bring to a boil, reduce the heat and simmer 35 to 40 minutes or until very soft.

3. Whiz in a blender or processor, in batches, until smooth. Pour back into the pan and stir in the milk and salt. Reheat and serve topped with chopped apple and parsley.

Nutritional Analysis Per Serving: 119.2 calories, 1.07 g fat, .18 g saturated fat, 26.91 g carbohydrates, 2.07 g fiber, 3.24 g protein, .41 mg cholesterol.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Exercising the Mind is Important Too!!

That is why it is important to understand that total wellbeing involves educating ourselves . . . . about how good fitness is paramount in our ability to be able to think and work.

Exercising The Mind

By Samuel Thompson

Everyone knows that exercising your body is an important thing to do – it offers great benefits. However, exercising your mind is equally important - not only to benefit the body but also to keep the mind functioning at a high level.

You find afflictions of the mind like forgetfulness, memory loss and Alzheimer dementia (AD) among all age groups, not just the elderly. Although, there are no medications to prevent AD there are things you can do to keep the mind sharp and alert.

Some of the things you can do are physical activity, healthy eating, activity to stimulate the mind, and avoiding things that injure brain cells, such as alcohol. Even depression can cause injury to brain cells.

We all stimulate our mind to some degree. We all have thought processes. We awake with thoughts and we go to bed thinking about things. In fact, we allow thoughts to enter our mind very easily. Our thoughts jump from one thing to another. We are often unconscious as to our thoughts, and we are especially unconscious as to why our thoughts jump about.

However, it is not enough to simply think (have thoughts) on such things as politics, social, economic, community and personal problems, or spiritual fulfillment. If you are to hold off the ravages of forgetfulness, memory loss, and perhaps AD, you must force the mind into a higher level of activity.

You must engage in stimulating mental activity to strengthen brain cells and nerve connections. Vigorously exercising your mind, regardless of age, is necessary for long-term mental health. Do not allow long periods to elapse without stretching, extending, and forcing your mind into new areas of stimulation and challenge.

Enrolling in continuing education courses, or returning to school to get an advanced degree, college degree or GED are perhaps the most recognizable methods for exercising your mind. You are forced to study, remember things, and to multi-task.

Of course, any exercise method is a good method when you can regularly force your mind to study, recall figures, facts and all sorts of information. Joining organizations, groups, or a chess club is also a start. Participating in on-line forums and doing a lot of thoughtful reading are other things you can do to get started.

Always engaging yourself in some sort of new learning is very important. Challenge yourself to learn a hobby, computers, a new skill, or build a website. It is "the challenges" that will force your mind into a higher level of activity. You benefit through strengthen brain cells and nerve connections. Exercise your body and, especially, exercise your mind in order to live a more vigorous and fulfilling life. It is never too late to start.

Thanks Sam!

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Funny Bone Fitness Facts

Yeh . .The Funny Bone . . We've all done it at some stage.

You know when you bang your elbow in that particular spot, and it feels all tingly and prickly - you hit your funny bone.

Sorry to disappoint you folks, but your funny bone isn't actually a bone at all. It's the spot where the ulnar nerve touches the end of the upper arm bone.

This nerve runs down the inside part of your elbow and controls feeling in your ring and pinkie fingers. It also controls the movement of your wrist.

Fear not - hitting your funny bone doesn't cause nerve damage, but it sure does feel weird.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Our Brains are a Business . .

No it's not moving!!!

So how does the brain function as a system?
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There is a hierarchy in the manner in which the sensory system is organized and it starts with the association cortex, which has the most complicated analyses, and then flows down in the order of complexity to the secondary sensory cortex, primary sensory cortex, thalamic relay nuclei, and the receptors (2006).

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The primary sensory cortex receives information from the thalamic relay nuclei, the secondary sensory cortex receives information from the primary sensory cortex, and the association cortex receives information primarily from the secondary sensory cortex.

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However, these systems are not mutually exclusive of each other; rather the current model of the sensorimotor system is not just a hierarchical model, it also is functionally segregated and communicates parallel as well.
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How simple is that!!! Or in another language:

The manner in which this can be compared, is to a large business where you will always have an executive team at the top (association cortex) which requires feedback prior to making important decisions from department heads (secondary sensory cortex). However, departments should not function alone in silos even though they do have areas of specialization.

Rather, for a business (or brain) to be successful the department heads must effectively communicate between each other as well as receiving clear information from their direct reports (primary sensory cortex) who must communicate amongst themselves as well.

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In addition, this sensorimotor “corporation” must not halt the flow of information by creating unnecessary bureaucracy so if the thalamus has important information that should go directly to the department heads it may do so without any problem.

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Just thought you might want to know!

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Understanding the Fitness Vocabulary

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Crunch Exercise for 6-pack abs!

Thanks Scooby!!

You can't isolate fat loss and you can't target fat loss with resistance excercises.

You need to consume a calorie deficit diet to lose your stomach fat, fat is lost all over.

The stomach is the last to go. Fat loss is about diet.

To aid in calorie burning cardiovascular excercises will help, like running, swimming etc.

Talk to any of the instructors to help you work out a program to help you achieve your desired objectives.

Krunch Fitness in Earlwood, Sydney.

Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Quotes John F. Kennedy

John F. Kennedy

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."

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John Kennedy

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Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Less Chemicals in The Home

(And we don't like them either!!!)

Crunch Fitness in Sydney promotes Natural Cleaning and Smart Shopping.

Learn how to live with less chemicals in the home, by using common household natural products by attending the free seminar provided by The City of Canterbury at the Carrington Centre, 2 Carrington Sq, Campsie -- 6.30pm-9.00pm on Tuesday 29th April (next Tuesday).

Bookings are essential. Please phone the Waste Education Officer on 9789 9485 for more information and to book.

What a great idea!

No . . no need to take the cat or the dog!!

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . .

Krunch Fitness Promotes Local Events

There is another great local walk being arranged by The City of Canterbury tomorrow. It is a great way to get out and about, and to also learn more about our local area.

Sunday 27 April 2008 - 10.00am-12pm

PEOPLE AND THE RIVER - A history of human interaction with the Cooks River.

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Walk approximately 3km»Meet at the Sugar House. Sugar House Road, Hurlstone Park (off Hutton St).

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Anzac Day - A Day to Be Proud

It's Anzac Day today. Its a day to remember . . a day to reflect.

What is ANZAC Day?

ANZAC Day – 25 April – is probably Australia's most important national occasion. It marks the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War. ANZAC stands for Australian and New Zealand Army Corps. The soldiers in those forces quickly became known as ANZACs, and the pride they soon took in that name endures to this day.

Why is this day special to Australians?

When war broke out in 1914 Australia had been a federal commonwealth for only 14 years. The new national government was eager to establish its reputation among the nations of the world. In 1915 Australian and New Zealand soldiers formed part of the allied expedition that set out to capture the Gallipoli peninsula to open the way to the Black Sea for the allied navies. The plan was to capture Constantinople (now Istanbul), the capital of the Ottoman Empire and an ally of Germany.

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They landed at Gallipoli on 25 April, meeting fierce resistance from the Turkish defenders. What had been planned as a bold stroke to knock Turkey out of the war quickly became a stalemate, and the campaign dragged on for eight months. At the end of 1915 the allied forces were evacuated after both sides had suffered heavy casualties and endured great hardships. Over 8,000 Australian soldiers were killed.

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News of the landing at Gallipoli made a profound impact on Australians at home and 25 April quickly became the day on which Australians remembered the sacrifice of those who had died in war.

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Although the Gallipoli campaign failed in its military objectives of capturing Constantinople and knocking Turkey out of the war, the Australian and New Zealand actions during the campaign bequeathed an intangible but powerful legacy. The creation of what became known as the "ANZAC legend" became an important part of the national identity of both nations. This shaped the ways they viewed both their past and future.

This information is taken from the Australian War Memorial website where you can access many other great resources:

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http://www.awm.gov.au/commemoration/anzac/anzac_tradition.htm

Here are some great resources, for events on the day:

http://www.cityofsydney.nsw.gov.au/WhatsOn/html/custom/2234-event-details.asp?EventID=22433
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http://www.anzacsite.gov.au/

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Making Time for Fitness and Wellbeing

The many technological advances we have make our lives convenient and easier, but also less active. You may like to subscribe to a newspaper online instead of walking to the local store.

Everyone says that they would like to be a bit more active, but it is just not that convenient!

You may easily point out many environmental and personal barriers, such as the accessibility and locations of parks, trails and sidewalks; lack of time, lack of energy, etc. "I Do not have enough time to exercise" is the most common reason adults cited for not adopting a more physically active lifestyle.

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Just pay more attention on living actively and you will find more opportunities, such as walking or cycling to work, walking stairs instead of using the elevator and maybe getting off the bus or train a stop or two early and walking the last mile.

If you still feel that your schedule is too tight to act this way everyday, be truly honest with yourself and think about how much time you really spend chained to the television compared with being active?

Do you know the national averages for watching TV are:

young children spend 4 hours per day;
older children are slightly less;
an adult male spends 29 hours per week;
an adult female spends 34 hours per week.

The recommendations by the American Academy of Pediatrics for watching T.V. are:

Children over two should watch no more than 2 hours per day and no TV for children under two years.

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Adults should watch less than 10 hours per week.

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Unchain Yourself from the Tube

Studies show for each two-hours per day of TV watching there is a 23% increase in obesity and a 14% increase in the risk for Type 2 diabetes. This is caused by decreased physical activity and increased snacking in response to food ads.

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TV watching also results in a lower metabolic rate compared to other inactive activities such as reading and playing board games. Too much TV time has been linked to obesity, aggression, and poor school performance.

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You should act immediately to encourage your child to turn off the television set and get involved in sports, games, or outdoor activities. You should start by setting a good example yourself by limiting your own viewing. You may try limiting TV to weekends or special occasions only and keep televisions and computers out of your child's bedroom so you can monitor content and viewing time.

Now, do you realize that you have a bunch of time you can spend on physical activities and having fun with your family?

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The best way to avoid always scheduling a time for physical activity is to gradually make it a part of your daily routine, such as taking fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks; keeping a pair of comfortable walking or running shoes in your car and office; dancing to music; exercising while watching TV, etc.

Start with activities requiring minimal time, such as walking, jogging, or stair climbing and build them into your everyday life.

Reprinted with the kind permission of The Get up and Do Something program of the Delaware Coalition to Promote Physical Activity and Healthy Nutrition.www.getupanddosomething.org

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Eat Less Later in The Day

Eat Less Later in the Day

Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed.

Lunch should be healthy but a less than what you ate for breakfast.

As you approach dinner, eat healthy but light.

Avoid after dinner snacks or eating before bed!

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Tip - Get Moving

We all know we should exercise. And at Krunch Fitness we recognise that it should also be fun and rewarding.

In fact there are more than 60 scientifically proven benefits with exercising just 30 minutes. Numerous studies have found that the number one excuse for not exercising, regardless of whether you’re currently working, retired, or anything in between, is lack of time.

If you have no time for 50-60 benefits, your life is unhealthily busy!

So stop making excuses! Exercise comes in many forms, but don’t be overwhelmed; all of the latest information you need is here at Krunch Fitness, and there’s likely something just for you (make sure you consult your physician prior to beginning any exercise program).

The bottom line is that you have to find the motivation inside you. We will even help you do that.

If you need more personal interaction to motivate you, consider taking advantage of a Personal Trainer; there are options that are more affordable and convenient than you might think.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Kids Fitness Facts

The average child gets less than 15 minutes of vigorous activity a day.

Krunch Fitness in Earlwood, Sydney

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Krunch Kids Fitness Facts

The average child spends 20% of his or her waking time watching TV.

Television Time

If you are concerned about the amount of time your children watch television, try the following formula for limiting their TV time. Tell your children that time for watching TV must be earned.

Here are a couple of sample rules you could establish:

1 hour of reading or studying = 1/2 hour TV

1 hour of active play = 1/2 hour TV

You may want to keep a tally sheet for each child, but be careful not to make other activities appear to be punishment. Instead, explain that there are a lot of fun things to do besides watching television that you would like them to enjoy.

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Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provide resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Corporate Exercise Programs

Ever worked there??

A great alternative would be to talk to us!!

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Crunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre

Fitness Centre??? . . . Only in America!!!!

Hey they probably have someone do your workout for you too!!! America keeps us entertained at least!

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Krunch Fitness provide resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Childrens Fitness Facts

Nine out of ten parents (90%) think their children are fit, when only one out of three (33%) children are fit.

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provide resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Preteens Diet in Record Numbers

The starting age for dieting just keeps dropping.

An amazing 80% of 10- and 11-year-old girls have already tried to lose weight by dieting at least once.

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Happy New Year Thailand, Burma, Laos, Cambodia and Sri Lanka

Sawasdee Be Mai Khrup!!

The Thai New Year (Thai: สงกรานต์ Songkran, from Sanskrit sankrānti "astrological passage") is celebrated every year on 13 April to 15 April. It coincides with the New Year of many other calendars in South and Southeast Asia, including Burma, Laos, Cambodia and Sri Lanka.

The New Year festival is a water festival throughout Thailand, and as you can see from the picture, if you are in Thailand, particularly Chiang Mai you will get very wet at this time.

The water signifies the washing away of the old and the cleaning before the commencement of the New Year.

The date of the festival was originally set by astrological calculation, but it is now fixed. If these days fall on a weekend, the missed days off are taken on the weekdays immediately following. Songkran falls in the hottest time of the year in Thailand, at the end of the dry season. Until 1888 the Thai New Year was the beginning of the year in Thailand; thereafter 1 April was used until 1940. 1 January is now the beginning of the year. The traditional Thai New Year has been a national holiday since then.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

The Importance of Drinking Enough Water

Water is a mineral that is necessary for proper bodily function. Your body is made of mostly water and when your body is dehydrated, it does not function properly.

The benefits of water include:

Regulation of your body temperature
Removal of wastes from the body
Carry nutrients, oxygen and glucose to the cells to give you energy
Provides natural moisture to skin and other tissues
Cushions joints and helps strengthen muscles

So how much water should you drink daily?

Because your body looses fluid from ways other than exercising, like breathing, everyone's suggested water intake may be slightly different.

However, it has been suggested that the suggested fluid intake for everyone is about 2 liters of water a day. This breaks down to drinking 8 eight ounce glasses of water per day. Often people might wait until they are thirsty to drink water.

This is not a good indicator because when you feel thirsty, your body is already dehydrated.

They key is to drink water throughout the day to avoid feeling thirsty. Some signs that you are dehydrated may include:

Dry lips, mouth or skin
Nausea
Dark colored urine or infrequent urination
Constipation
Increased body temperature or labored breathing

In order to avoid dehydration, here are some tips for ensuring you are getting enough water throughout the day:

Make sure you are drinking water before, during and after exercise.

If you are away from home for most of the day, fill a water bottle to take with you so that you can gradually drink while you are out.

Take water breaks at work instead of coffee or tea breaks.

Drink water with meals instead of soda or other carbonated beverages.

Check your urine. If it is clear or pale yellow, you are properly hydrated, if it is a darker yellow, you need more fluids.

Drink water in between meals.

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Reprinted with the kind permission of The Get up and Do Something program of the Delaware Coalition to Promote Physical Activity and Healthy Nutrition.
www.getupanddosomething.org
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Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Tip: Success Through Fitness

86% of women senior executives at Fortune 500 companies played sports as youngsters.

Krunch Fitness in Earlwood, Sydney.

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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Kids Fitness Facts

The average child consumes at least 600 mls of soft drink a day.

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That is about 16 teaspoons of sugar. Yikes!!

Teaspoons of sugar in some common foods:

soft drinks 375ml can = 10 teaspoons
cordial or fruit juice 250ml glass = 5 teaspoons
flavoured milk, 300ml carton = 6 teaspoons
chocolate 50g = 7 teaspoons
Coco Pops, Froot Loops, 1 cup, 30g = 2 teaspoons
Tomato sauce, 20g (1 tablespoon) = 1 teaspoon

Krunch Fitness in Earlwood, Sydney
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Kids Fitness Facts

Tips to Healthy Eating and Physical Activity for your Child:

Food habits begin early in life. So, work on them early.

Focus on variety.

Give foods suitable in texture and portion size to suit your child’s age.

Serve foods in interesting and colourful ways.

Avoid overfeeding.

Try not to offer food as a bribe or reward.

Teach them to snack carefully.

Encourage your child to join friends and family members for physically active events.

Krunch Fitness in Earlwood, Sydney
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness - Local Events for April

The Great Australian Bite

April's the month when people from all walks of life in NSW get together for a 'Great Australian Bite,' helping to raise money for the 740,000 Australians who live with diabetes.

To host a 'bite', it's as simple as 1, 2, 3.

Register to host a 'bite' anytime during April 2008.

Invite work mates, friends or family to share a 'bite' to eat.
Donate to help the fight against diabetes.

The bite can involve any meal held during the month of April 2008. It's so easy-share a 'bite' with mates at work on a coffee break, have the girls over for a video night or even get the local neighbourhood together for a massive BBQ, the choice is yours.

Join the 'bite' and help the fight against diabetes!

To be a part of the fun this April, register to host a 'bite' by calling 1300 136 588 or go to http://www.greataustralianbite.com.au/

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and also:

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April is Seniors Month in Canterbury

For more info on the fantastic activities they have organised for Seniors Month, download their "A guide to what's on in the City of Canterbury during Seniors Week 2008" booklet.

Michael Kavanagh, phone: 9789 9459 or email council@canterbury.nsw.gov.au

Krunch Fitness in Earlwood, Sydney
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Heart Surgery for Lisa Curry Kenny

All of us at Krunch Fitness in Sydney wish Lisa well and we know that her strength and resolve will see her through this very trying time. Good luck Lisa.

The Australia Day Council released this Press Release today:

MEDIA RELEASE
MONDAY 31 MARCH, 2008
HEART SURGERY FOR LISA CURRY KENNY

Triple Olympian, Commonwealth Games medallist, four time Outrigger Canoe World Champion, business woman, author and mother of three, Lisa Curry Kenny AO MBE, will undergo surgery this morning (Monday 31 March 2008) to treat a heart condition.

Curry Kenny's heart is beating irregularly and erratically - a condition known as Myocarditis. Left unchecked, the condition could result in cardiac arrest. Doctors believe her heart muscle suffered injury from a viral infection which may have been compounded by a rigorous training program.

During today's surgery, the cardiologist will implant a cardioverter-defibrillator (ICD) which can detect and deal with a dangerous, rapid heart rhythm by applying a burst of pacing or the delivery of an internal shock. The defibrillator will stay with Curry Kenny for the remainder of her life.

Shocked by the diagnosis, 45 year old Curry Kenny is preparing for the surgery and the changes she will have to make to her lifestyle. After the surgery, she will be under strict doctor's orders to rest completely for at least three months and her heart will be monitored regularly to ensure the defibrillator is operating correctly. She will also be on medication to unload and settle the excitability of the electrical system of the heart.

"This has been a very big challenge for me and for my family and I'm dealing with this as I have always approached big challenges - one step at a time," said Curry Kenny.

"Right now I'm just trying to walk my talk and stay positive.

"This is something I never thought would happen to me.

"The risk of cardiac arrest is very small but unpredictable and I'm not prepared to jeopardise my life for that small risk.

"I was in training to compete in the World solo long distance canoe championship race in Hawaii at the end of April.

"Training was going really well and then, one day, I just didn't feel right so for the past two months I've been undergoing tests to determine why I've been feeling unwell, but it was my paramedic training partner who guessed what it was."

Curry Kenny is concerned that many athletes may be similarly pushing themselves beyond healthy limits and wants to warn other sportspeople to be mindful of their long term health.

"This is a timely lesson for elite athletes who are pushing themselves to train as hard as they can every day and for anyone who is extremely committed to their sport and their fitness programs," said Curry Kenny.

"Many athletes continue to push themselves in training despite feeling tired or unwell, but it can be dangerous - you must listen to your body and rest when you need to in order to protect your long term health.

"I don't really know when I suffered from the virus that damaged my heart because, while there have been times I've felt lethargic or very tired, I haven't felt particularly sick.

"Right now, what's important to me as a mum and a wife is fixing this problem and regaining my full health, and I hope everyone will understand and respect our need for privacy during this time of rest and recovery."

Curry Kenny retired from the role of Chair of the National Australia Day Council this year and will receive her Order Of Australia medal from the Governor General in Canberra next week.

She won what was possibly the last race of her career at the National One Man Canoe Championships in Coffs Harbour in late January, a race she won in 2hrs, 20min as lead-up race to the five hour Hawaiian race she was training for recently.

Krunch Fitness in Earlwood, Sydney
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - X-Z

Y

Yoga
Freedom of the self from its temporary state through methods such as exercise and relaxation.

Yogi
A person who practices yoga

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - U-W

U

Unilateral
Pertaining to one side.

V

Vertebrae
Individual bones that comprise the spinal column.

VO2 Max
Maximal oxygen consumption.

Volume
Refers to total work load done within the context of a training session and/or particular time frame (i.e. total sets, reps, load, etc.)

Voluntary Movement
A movement performed under the volition of an individual.

W

Whiplash
A non-medical term meaning an injury to the neck caused by hyperextension and/or hyperflexion.

Work
The product of force and distance.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Diet . . Fitness . . Health

Look Great, Feel Great, Look After Your Health Through Diet and Fitness

By Layla Marshall

Being conscious of your health, diet and fitness is not just for people who have a weight problem but for everyone who wants to be energetic and stay younger for longer.

There are several ways to incorporate exercise and a sensible diet into your life. There's no need to go out of your way to join a gym. You can reach optimum health by monitoring what you eat and how much you exercise from the comfort of your own home.

Here are some benefits of exercising;

1. It is the easiest way to maintain and boost your metabolism
2. Studies have shown that exercise release 'feel good' hormones and can increase self esteem.
3. Exercise helps to reduce and delay the appearance of ageing.

Now don't go and participating in a marathon right away, if you've never done one before. If you've never worked out, it's best to increase the intensity of your workout gradually.

Endurance cannot be built overnight. Increasing the frequency of your workouts is also important. Workouts are pointless without a sensible diet.

You should look for guidance when it comes to planning your diet program. The reason most people find dieting frustrating is that they don't know what their doing. Getting help from a professional, i.e. a dietitian, doctor or book is a great start.

Include all food groups in your diet

Carbohydrates – wholemeal/ wholewheat bread, potatoes, bran, cereal, rice
Vitamins & minerals – fruits, vegetables, dairy foods, oily fish. Make sure to choose fruit and vegetables that have a strong colour.

Fiber – Fruit, fruit juice, oats, vegetables, potatoes, sweet potatoes, psyllium husks.
Fat (mono and polyunsaturated) – oily fish such as mackerel, salmon, tuna, olives, flaxseeds, sunflower seeds.

Get Rid of Vices

Some vices need to go when it comes to becoming more healthy. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same. A drink with friends once in a while won't do you much harm. The occasional glass of wine, in fact, has been found to provide antioxidants that help to fight heart disease. Moderation is the key.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that second hand smoke increases the risk of cancer.

Health, diet, fitness. The key to living a longer, healthier life. What more? You'll look great and have more energy than ever!

Are 60 Million Overweight Americans Passing Up The Simplest And Safest Reducing Plan Of All? - "Fact" Diet Succeeds Where "Fad" Diets Fail!

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Easter Eggs and Staying Trim

For Easter, organize an Easter Egg Hunt for several families in the neighbourhood.

Colour the eggs first and number them from one to 100. Use as many eggs as you like, but we suggest two for every child.

Do not allow the children to see where the eggs are being hidden.

Hide the eggs in a large field, so they get lots of exercise, in a playground or school yard. Once the eggs are hidden, the children are brought to a starting line.

On the signal, they search the field for eggs. Once they find an egg they return it to the designated area where their name and the number of the egg is recorded. Once a child finds two eggs, that child can help the other children find their eggs until everyone has found two of them.

Once all the eggs are found, you may want to give the children prizes such as coloring books, crayons, balloons, Frisbees®, puzzles or comic books (no chocolate or very little if you must).

Krunch Fitness in Earlwood, Sydney
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - T

T

Tactile
Pertaining to touch.

Tempo
The rate of speed of a repetition.

Tendons
A cord of dense, tough tissue connecting a muscle with a bone or part.

Testosterone
Primary male hormone responsible for skeletal muscle development.

Thoracic
The chest or rib region of the trunk consisting of twelve vertebrae.

Thorax
The region between the neck and abdomTightness Shortness; denotes a slight to moderate decrease in muscle length; movement in the direction of lengthening the muscle is limited.

Transverse Abdominus
Muscle inserting on the last six ribs, iliac crest, inguinal ligament, lumbodorsal fascia, linea alba and pubic crest; increases intra-abdominal pressure.

Trunk
The part of the body to which the upper and lower extremities attach.

TFL (Tensor Fasciae Latae)
A muscle of the hip and leg. Origin - Iliac crest just posterior to the ASIS.
Insertion - Tibia by way of the Iliotibial tract (IT band). Function(s) - Concentric - Hip flexion, hip Abduction, hip internal rotation. Isometric - Dynamic stabilization of the lumbo-pelvic-hip complex. Eccentric - Deceleration of hip extension, hip Adduction, and external rotation.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - S

S

Saggital
The Saggital plane (otherwise known as the anterior/posterior plane), is an imaginary line that divides the body into right and left halves. Sagittal plane exercises lie on the frontal axis.

Scaption
Is a shoulder movement that is in-between a shoulder lateral raise and a front raise.
You raise your arm at a 45-degree angle from your body, so it's not straight in front (front raise) of you or straight out to the side (lateral raise) AND the thumb is pointing upward. This allows the greater tubercle of the humerus to avoid impingement with the acromion process.

Scapulohumeral Rhythm
The movement relationship between the humerus and the scapula during arm raising movements.

Soft Tissue
Usually referring to myofascial tissues, or any tissues that do not contain minerals (such as bone).

Speed
Ability to move the whole body quickly.

Stability
Remaining consistent and steady. Joint stability: Integrity of the entire joint.

Stabilization
The ability to control the body both statically and dynamically.

Stabilizer Muscle
A muscle responsible for stabilizing an adjacent segment.

Static Posture
The position of the body at rest, sitting, standing or lying.

Sticking Point
The point in a movement or exercise through which movement is most difficult.
This is especially pertinent in free motion exercises like the squat where posture and body position are so demanding - it is often very tempting to break form in order to pass through the sticking point, and that is where the body becomes most susceptible to precarious positions and potential injury. Another example: The point in the range of motion where the person performing is at a biomechanical DIS-advantage. Example: The 90-degree position in an isolated arm curl.

Stress
A physiological or psychological response to a stressor beyond what is needed to accomplish a task.

Stressor
Any stimulus or condition that causes physiological arousal beyond what is necessary to accomplish the activity.

Structural Exercises
Exercises that require neural communication between muscles, and promote coordinated use of multi-joint movements.

Subcutaneous
Below the skin.

Super Setting
Done in two ways: 1. Two exercises involving ANTAGONISTIC muscles performed back-to-back. (ex: overhead press/pull-ups) 2. Two exercises involving the SAME muscle group performed back-to-back. (ex: overhead press/lateral raise).

Supine
Lying with the face upward.

Synchronization of Motor Units
A neural factor that could increase force production. The greater the synchronization, the greater the number of motor units firing at any one time.

Syndrome
A set of symptoms occurring together, the sum of signs of a morbid (sad, melancholic) state.

Synovium
A thin layer of connective tissue with a free smooth surface that lines the capsule of a joint.

Synovial fluid
Lubricates and facilitates movements of the joint.

Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Therapeutic Massage

Therapeutic Massage

You might be thinking what does getting a massage do for my health other than to make me feel good. Actually, therapeutic massage has many benefits. For example, it can help alleviate pain, reduce stress, and promote good health.

When a person gets a therapeutic massage, they are actually getting the benefit of function improvement with circulatory, muscular, skeletal, nervous systems, lymphatic, and can even help the body heal after an illness or injury.

Depending on what the specific health issue, there is a Swedish Massage, which is a more relaxing massage good for headaches, back stress, and muscle cramps, Pressure Point Therapy, helpful for some injuries as well as circulation problems, headache and muscle tension, insomnia, anxiety, and more.

Finally, Sports Massage focuses on muscle groups used for different sports. Licensed masseuse can help with the issues mentioned as well as allergies, arthritis, asthma, carpal tunnel syndrome, depression, digestive disorders, myofascial pain, limited range of motion, sinusitis, and TMJ.

The next time you tell someone you are going to get a massage, you can simply explain that it is for the benefit of your health.

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Krunch Fitness in Earlwood, Sydney.
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Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787