Amino acids are the basic building blocks the body uses to manufacture protein. Protein makes up about 20 percent of our body weight and is a major component of hair, skin, nails, muscles and organs. People who do regular strenuous exercise or bodybuilding, and also those on a vegetarian diet, may have an increased need for extra amino acids.

Antioxidants

Antioxidants are often called free radical scavengers, which help to protect the body from oxidative damage. Many things, including stress, smoking, alcohol, high-fat diets, and pollution, can cause the body to produce more free radicals than are needed. Antioxidants usually work by binding to the free radicals and changing them into non-damaging compounds, or by repairing cell damage.

Circulation

Blood Circulation is a function of the Cardiovascular System. A healthy blood circulation is vital to our health as it is responsible in delivering nutrients and energy to every part of the body and at the same time helps clear waste products from our system. There are many disorders associated with circulatory problems. Some include high blood pressure, high cholesterol and hardening of the arteries.

Colds & Flu

The common cold can be caused by a number of viruses that infect the upper respiratory tract. Symptoms include head congestion, difficult breathing, coughing, headaches, sneezing, watery eyes and aches and pains. Strengthening the immune system will not only prevent one catching a cold but it will also help reduce the severity and duration once the cold is there.

Digestion

The digestive system is responsible for the physical and chemical breakdown of food so they pass unhindered into the blood stream and further into the individual cells throughout the body. Only vitamins, minerals and water are used by the body in their raw state without alteration.

Energy

Stress, anxiety, unhealthy foods and lack of sleep are just some of the things that can deprive you of energy and fatigued. If you’re feeling fatigued or lethargic and your body is in need of an energy boost, make sure your stress levels aren’t getting out of hand. Also check your diet, reduce refined foods, increase whole foods and water intake and make sure your nutrition status is in good shape.

Heart Health

The heart is the most important muscle in the body. Cardiovascular disease includes any condition of the heart or blood vessels such as atherosclerosis, heart disease and stroke.  Men are more at risk of developing cardiovascular disease. Risk factors include high blood pressure, high cholesterol levels, cigarette smoking, free radical damage and obesity. A high cholesterol level is thought to contribute to at least half of all heart attacks and a large number of strokes.

Herbs & Plant Products

Plants have been the principal source of medicine for humans since recorded history. Although herbal medicine has been used for centuries, it has become very popular in recent years. It is increasingly being used to attain or maintain good health. Many consider it an alternative and also a compliment to other medicines and treatments.

Minerals

Although our bodies can manufacture some vitamins, we cannot manufacture minerals so they need to be obtained through the diet. Minerals offer both structural and functional support. They form a basic part of all cells and are essential for bones, teeth, blood and all soft tissue.  Consider Magnesium, Calcium, Iron and Zinc

Multi-Vitamins

A multi-vitamin is a great way to ensure that your nutritional needs are being met. They contain a range of vitamins, minerals and herbs that can be used to help supplement your diet. Your needs change throughout the years and other factors such as stress, smoking, alcohol and poor diet can increase your requirements for certain nutrients.

Sexual Function

Having normal sexual function is part of a healthy lifestyle but there are several factors that can compromise this. They may include things like stress, medications, certain medical conditions and poor diet and fitness levels. There are some great herbs and nutrients that, in combination, can help to maintain male and female reproductive physiology, normal sexual function, a healthy libido, hormonal balance and improve circulation and sensitivity.

Sports

While a good diet is of utmost importance in achieving optimum health, providing extra nutrients with the use of supplements can help the body reach and maintain peak performance.  Vitamins4u supplies a range of quality supplements to help increase energy and aid repair of the muscle tissues, helping you perform to your true potential.

Stress & Fatigue

Stress occurs when a person is unable to respond appropriately to life’s challenges. Problems that can arise from stress include fatigue, poor memory, digestive disturbances, sleeping problems and poor immunity. Although everyone experiences stress, not everyone handles it well. The aim of treating stress is to enhance the body’s resistance to the stressors.

Vitamins

Vitamins themselves are not physically part of our body tissues, but they help with metabolism and most reactions in the body. Vitamins are essential for growth, vitality and general health and they also may aid digestion. Many have antioxidant properties that help to protect tissues from cell damage.

Weight Management

Poor diet and lack of exercise are the main causes of being overweight or obese but other factors such as hormonal changes, slow metabolism and some medications can also contribute to weight gain. For sustained weight loss and continued weight management the slow and steady approach is the best. This includes reducing calories and adjusting fat intake, reducing simple carbohydrates and exercising at least 20-40 minutes four times a week to help increase metabolism.

Questions to Ask About an Eating Plan or Diet

Darlene Powell, Vitamins4u exclusive Personal Trainer, offers you the following questions to ask about any eating plan or diet you are considering, or about to commence.  If you are already participating in an eating plan or diet these questions are for you too because you should periodically review your diet and your results.

• Will I be able to eat this way for more than one day, one week, one month, a year or the rest of my life?

• Is it safe? Will it make me sick, tired, lethargic or affect my good health in the long term?

• Do I enjoy the eating plan/diet? Does it taste good?

• Are there any long term health challenges as a result of eating this way?

• Does this eating plan include all of the carbohydrates, proteins, good fats, vitamins and minerals my body needs to be healthy and energetic?

• Can my family and children eat like this?  Will I be setting a good example to them with this eating plan?

• Will this feel like I am on a diet? Will I feel hungry or deprived?

Points to Consider

Even if lots of people are doing an eating program and/or talking about a diet, please remember that just because 5 million people are following a dumb (unhealthy) diet doesn’t mean it's still not a dumb diet.  If it can't be maintained, if it has contra-indications for your health, if it's not real or nutritious food, if it can't fuel your body, if it's not healthy, and if it's not right for your health goals then you probably should reconsider the program/diet.

Your exercise and eating plan must set you up to succeed. Failure is not an option because your body is the one and only place you have to live and it has to last you a lifetime.

Always Remember

Please use your common sense.  You have it for a reason.

And please do not be intimidated (or fooled) by doctors, people with degrees but no knowledge or experience, or people who look like elite athletes. They may not always have your best interests at heart.  This is your body and your life. YOU need to make sure you do what is best for YOU.

• Is this the best exercise available for the results I want to achieve?

• Will I enjoy doing this exercise or exercise program?

• What is the benefit of this exercise?

• Is it safe?

• Is it functional,  do I ever do that movement in my real life?

• What muscles will I be using?

• Is there a better alternative?

• Will I have time to fit this into my lifestyle?

• Will I be able to do this exercise regularly for the rest of my life?

Introducing Darlene Powell - Personal Trainer

Darlene (Darlsy to her clients and friends) runs her own Personal Training circuit from Palm Beach on the Gold Coast.  She is an award winning personal trainer and only trains women, with women over 40 years of age being her speciality. 

Experience

Darlsy and her husband Mark have been in the fitness industry for over 16 years, so Darlsy can combine her years of knowledge with her personal training experience to offer her clients a comprehensive fitness program tailored specifically with their individual needs in mind.  You may just see her and her bevy of trainees running or training along Currumbin beach.  If you do, stop her and say Hi, her trainees could probably use the break!

Passion

Having said that, Darlsy’s passion is for you to enjoy exercise and training, and for all women to have quality of life for the best years of their life.  To achieve this strength training, also known as resistance training, plays a big part.  Maintaining a healthy balanced diet rich in nutrition, energy and vitamin/minerals also is important, but she will cover that in another article.

Strength Training

Women should never be afraid of lifting weights.  Lifting weights maintains or increases your muscle mass.  It also helps to avoid osteoporosis. That's two fantastic benefits at the same time, and two very good reasons why strength training or resistance training is highly recommended for everyone, especially women, and especially women over 40.  And remember, it's never too late to start.  Anyone can build muscle mass and improve their quality of life. It's just a case of getting out there and doing it.

Take a look at some more of Darlene's articles on Vitamins4u website for more tips and suggestions on how you can introduce health and fitness into your daily life easily and for maximum results.

If you have any questions for Darlene, please feel welcome to email Vitamins4u and we will forward them to her for a personal reply.

• If your program is centered on your enjoyment of outdoor activities, have some indoor alternatives for when the weather is bad.

• Build up your activity level slowly. Running a mile or taking a 2-hour aerobic dance class on your first day won't improve your fitness. If such excesses don't injure you, they will make you tired, sore, and more likely to drop out.

• Make exercise convenient. If you can walk briskly for half an hour to get to work then you don't have to make time during the day for an aerobic workout. Think twice before joining a health club that is miles out of your way.
  

• Give exercise priority in your schedule. "Not having time" to exercise is an evasion. A survey shows that exercisers and non-exercisers have the same amount of leisure time - about 24 hours a week. During busy periods save time by increasing the intensity of workouts instead of skipping them.

• Maintain what you achieve. You can't store the benefits of exercise for very long. Missing a day or two won't hurt, but skipping too many successive workouts will put you back where you started. Even professional athletes lose a portion of their fitness if they don't exercise for a few weeks.

• Find a comfortable fitness level. You don't need to keep intensifying your program once you have met your fitness goals. Research shows that you can maintain fitness with less activity than it took to become fit. In fact, continuously increasing your workout time raises your risk of hurting yourself.

• Accept temporary setbacks. Then pick up your regimen as soon as you can. An illness, an injury, or a personal crisis will inevitably interrupt your exercise program. If you miss a few days of exercise, you can probably start at the level where you left off. With a break of a week or more, you should reevaluate your fitness and work back to your former level very slowly.

• Make other healthful changes. Smokers and people who are overweight are the most likely candidates to quit exercising. Let exercise help you give up smoking and unhealthy eating.

• Keep a support network. You can benefit from staying in touch with other exercisers. You may be inspired by what you see other people accomplish. Or you may enjoy mentoring a spouse, child, or friend.

• Consider competing. Participating in a race, swim meet, golf tournament, or tennis match may give you a focus for your fitness regimen.

• Reward yourself. Getting fit and staying fit are achievements. Treat yourself periodically to a special evening out, new clothes, or a holiday.