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How to avoid injuries while exercising



Isn’t it a great feeling to be going to the gym regularly, seeing your progress since a few months ago, and actually enjoying your workouts rather than begrudgingly doing them as a chore? It’s probably at this point that you may feel the need to push a little harder, to work on taking advantage of the momentum you’ve built up to now, whether it’s to lose some more weight, build some more muscle, or to simply tone up a little more. However, if you don’t build positively and constructively on your gym routine, you could end up injuring yourself, which won’t do anything positive for your gym attendance.

Take note of the following to avoid injuries while exercising:

Never skip your warm-up

Warming up is an essential part of working out. The purpose of warming up is to ease your body into the effort of exercising, moderately increasing the blood-flow to your muscles and increasing your heart rate. If you don’t adequately prepare your body for the exercise, you could overwork your cardiovascular system or pull a muscle, which may result in you needing to consult with your medical aid options rather than your personal trainer.

Vary your workouts

Doing the same exercise over and over may be good for habit-forming purposes, but you will need to increase your intensity from time to time, and also mix up your cardio vs. weights routine. One risk of routinely doing the same exercise is getting a repetitive stress injury. Mix up your cardio by spending time on the elliptical trainer today, then running on the treadmill tomorrow, and following up with the static bike the next day. Use different weight machines for strength training and toning, and also try cross-training. Exercise is hard work, but you can at least make it fun for your body and avoid injury.

Don’t do too much

There’s always one person at the gym who wants to lift heavier, run further, and do better than everyone else. Don’t be that person. Fitness is a gradual endeavour, and while it’s good to push yourself a little further each time, your body will tell you when “a little further” is actually too much. By pushing too hard, you run the risk of burning your body out – pulling a muscle, hurting your back, or injuring yourself in a way that requires a period of rest before you can continue.

Let go of the treadmill

When using the treadmill, assume a natural running stance and don’t hold onto the bars on the treadmill (unless you’re making use of the built-in pulse monitor, and then only use it for a short while). If you need to hold on to the bars because you think you might fall off, then rather slow down the pace and gradually increase it only when you feel comfortable enough to run faster on the treadmill.

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Importance of Magnesium

Importance of Magnesium

Importance of Magnesium

Often at the start of a prenatal yoga class women would tell me they were having leg cramps and aches or were feeling stressed and anxious about birth and becoming a mother. I know those feelings too and recently after researching and reading about magnesium have been supplementing magnesium and feeling much better. Magnesium is crucial for over 300 biochemical responses in our body and can help with common ailments of pregnancy and if you are not pregnant hormonal imbalances and general wellbeing.

When you’re pregnant, magnesium helps build and repair your body’s tissues. Magnesium and calcium work in combination: Magnesium relaxes muscles, while calcium stimulates muscles to contract. Research suggests that proper levels of magnesium during pregnancy can help keep the uterus from contracting prematurely.

Magnesium also helps build strong bones and teeth, regulates insulin and blood sugar levels, and helps certain enzymes function. Research indicates it may help control cholesterol and irregular heartbeats. Magnesium may also be helpful in reducing leg cramps and relieving stress and anxiousness. (Dr Mark Sircus, Transdermal Magnesium Therapy)

Here are some foods and their magnesium content for you to try at home, or if you feel really depleted ask your health practitioner about magnesium, remembering that western doctors in Australia don’t normally study magnesium supplementation. Here is a link to a list of GP’s who have studied integrative medicine in victoria

A list of some healthy foods that contain magnesium taken from

22 Magnesium Rich Foods for Healthy Body Function

Pumpkin Seeds

Pumpkin seeds are a great source of Vitamin E, copper, antioxidants, and magnesium. A half-cup serving of pumpkin seeds provides 369 milligrams of magnesium—nearly 100% of the recommended value for the day. If you choose to bake your seeds in the oven, keep it under about 20 minutes, as any longer may destroy some of the nutrients.

Serving Size (1/2 cup), 369 milligrams of magnesium (93% DV), 374 calories.

Brazil Nuts
Brazil nuts are a fantastic health food that comes from the Amazon forest. They’re high in calories, but even higher in nutrients. A half-cup serving of flavorful Brazil nuts provides contains 250 milligrams of magnesium, or 63% of the daily value. They’re also high vitamins, minerals, and antioxidants.

Serving Size (1/2 cup), 250 milligrams of magnesium (63% DV), 459 calories.

Wild Salmon
Salmon is a great food choice for its many nutrients and minerals that help your body stay healthy. It’s high in Vitamin D, Vitamin B-12, omega-3 fatty acids, and magnesium. The magnesium found in a half fillet of salmon adds up to about 13% of what the average person needs per day.

Serving Size (1/2 fillet, 178 grams), 53 milligrams of magnesium (13% DV), 367 calories.

Wild Rice
Both tasty and healthy, wild rice is a great food to add more of to your diet. A cup of prepared wild rice provides your body with 52 milligrams of magnesium, along with several other essential minerals such as folate, fiber, zinc, and iron. Pair it with salmon or cook it with dried herbs to make it a hearty meal that’s as healthy as it is delicious.

Serving Size (1 cup), 52 milligrams of magnesium (13% DV), 166 calories.

Dried Coriander

Dried coriander seeds are widely used in Asian, Mediterranean, and Latin cuisines. They have a nutty citrus flavor that enhances many meals. They also add magnesium and other nutritional benefits to your meal. A tablespoon of dried coriander contains 14 milligrams of magnesium. It’s a great way to add more flavor and nutrients to your favorite meals.

Serving Size (1 tablespoon), 14 milligrams of magnesium (3% DV), 5 calories.

Dark Chocolate
Chocolate gets a bad rap for its sugar and calories, but did you know that certain kinds of chocolate can also provide several health benefits? Dark chocolate, as it turns out, is good for your heart, brain, and blood sugar (in small doses, that is).It’s full of antioxidants, vitamin, and minerals, including magnesium. A 1.45-ounce chocolate bar provides 13 milligrams of this essential mineral.

Serving Size (1 bar, 1.45 ounces), 13 milligrams of magnesium (3% DV), 218 calories.


Flaxseed is a versatile super food that you’d be wise to incorporate into your diet today. Just one tablespoon provides 10% of the recommended amount of magnesium per day. It’s easy to include a tablespoon or two into your diet by sprinkling flaxseed over your meals, mixing it in your juice, or blending it with a fruit smoothie.

Serving Size (1 tablespoon), 39 milligrams of magnesium (10% DV), 53 calories.

Sunflower Seeds
The sunflower is bright and beautiful, and the seeds that come from it are filled with flavor and nutrients. A half-cup of sunflower seeds helps you get 21% of the recommended amount of magnesium for the day. The magnesium in sunflower seeds helps contribute to stronger bones. Eating sunflower seeds also promotes heart health, reduces asthma and arthritis symptoms, and prevents against some types of cancer.

Serving Size (1/2 cup), 83 milligrams of magnesium (21% DV), 373 calories.

Have you noticed how most sweeteners are white in color? That’s because they’ve been stripped of the nutrients and minerals nature gave them. Molasses is a much healthier alternative to sugar or artificial sweeteners. A single tablespoon goes a long way, both in flavor and in nutrients: it delivers 48 milligrams of magnesium, or 12% of what the average person should get in a day.

Serving Size (1 tablespoon), 48 milligrams of magnesium (12% DV), 58 calories.

Dates stay on their trees for several months before ripening enough to eat. But it’s worth the wait—they’re as sweet and tasty as they are nutritious. Dates are packed with vitamins and minerals, including magnesium. A 100-gram serving adds up to 11% of the average person’s daily magnesium needs.

Serving Size (100 grams), 43 milligrams of magnesium (11% DV), 282 calories.

Most people already know that oatmeal has been shown to reduce cholesterol and high blood pressure. They also know that it’s high in fiber and full of antioxidants. But oatmeal is full of many other vitamins and minerals, and one of them is magnesium. A 3/4-cup serving provides 47 milligrams of magnesium. It’s a fantastic way to start a healthy day.

Serving Size (3/4 cup), 47 milligrams of magnesium (12% DV), 124 calories.

Black-Eyed Peas
Black-eyed peas are cheap enough that you can stock up without having to break the bank. And fortunately, they’re as easy on your body as they are on your wallet. Black-eyed peas are nutritional powerhouses that provide your body with high levels of fiber, potassium, protein, and iron. If you need to get more magnesium in your diet, black-eyed peas provide 91 milligrams per one-cup serving—nearly a quarter of the recommended amount per day.

Serving Size (1 cup), 91 milligrams of magnesium (23% DV), 200 calories.

Bananas and other fruits make excellent energy-boosting snacks when you need that extra push to get you through the day. Enjoy a banana when you get hungry next, and you’ll be filling your body with a number of vitamins and minerals. A medium sized banana provides 32 milligrams of magnesium, along with potassium, Vitamin C, fiber, and more.

Serving Size (1 medium banana), 32 milligrams of magnesium (8% DV), 105 calories.

If you’re looking for a snack that gives you energy for now and plenty of nutrients to last throughout the day, look no further than pecans. Pecan nuts are packed with beneficial nutrients, minerals, vitamins, and antioxidants which will give you a boost both in nutrition and energy. And they taste great, too!

Serving Size (1 ounce), 34 milligrams of magnesium (8% DV), 193 calories.

Yellow Corn
Corn is a sweet, delicious food that helped sustain the settlers through the cold, harsh winters in America’s early days. Today, it’s still praised as a tasty and nutritious food that everyone can enjoy. One cup of sweet yellow corn provides over half the daily recommended amount of magnesium. It’s also filled with fiber and protein, and relatively low in calories.

Serving Size (1 cup), 211 milligrams of magnesium (53% DV), 200 calories.

Baked Beans
If you’ll be enjoying healthy corn on the cob at your next barbecue, don’t forget to add some baked beans to your plate. Both of these foods are high in magnesium, an essential mineral for strong bones, reduction of cramps, and alleviation of chronic pain. Baked beans contain 68 milligrams per one-cup serving.

Serving Size (1 cup), 68 milligrams of magnesium (17% DV), 239 calories.

Cooked Spinach
Cooked spinach is rich in nearly every nutrient under the sun. It’s a high-health and low-calorie super food that provides 157 milligrams of magnesium per cup. You can also eat spinach raw, which is a great option for salads. However, cooking spinach slightly before you consume it increases the amounts of certain nutrients that your body will absorb.

Serving Size (1 cup), 157 milligrams of magnesium (39% DV), 41 calories.

Many people prefer the heart of an artichoke, but many of this unique vegetable’s nutrients are housed in the leaves. If you haven’t made a habit of consuming the leaves, think about making a switch next time. Your body will notice the difference. A one-cup serving of artichokes has 71 milligrams of magnesium, and they’re also a great source of antioxidants and fiber .

Serving Size (1 cup), 71 milligrams of magnesium (18% DV), 45 calories.

Whole Milk
Magnesium and calcium make a wonderful health duo. When you’re getting enough magnesium, this makes it easier for your body to absorb calcium and put it to good use. Whole milk is high in both calcium and magnesium. Drink more throughout the week and you can help your bones stay strong and healthy while preventing osteoporosis.

Serving Size (1 cup), 24 milligrams of magnesium (6% DV), 146 calories .

Avocados have been shown to provide a variety of health benefits. They can help prevent or inhibit the growth of certain cancers, protect against cataracts, lower cholesterol, and prevent heart disease and strokes. If you worry you’re not getting enough magnesium, avocados are rich in that, too. Add an avocado to your plate each day and enjoy the many health benefits they provide.

Serving Size (1 avocado), 58 milligrams of magnesium (15% DV), 322 calories .

Brazil Nuts

Possibily the largest of all nuts, brazil nuts are a great source of magnesium. Brazil nuts provide 376mg (94% DV) of magnesium per 100 gram serving, 500mg (125% DV) per cup, and 19mg (5% DV) in a single kernel or nut. Brazil nuts are also very high in selenium, so should be eaten moderately .

Almonds & Cashews
Nuts are great as a snack or as an addition to salads and soups. Almonds provide 286mg (72% DV) per 100 gram serving, or 395mg (99% DV) per cup. Cashews provide 273mg (68% DV) per 100 gram serving, or 352mg (88% DV) per cup. Pine nuts provide 251mg (63% DV) per 100 gram serving, or 339mg (85% DV) per cup. Mixed nuts in general provide 251 mg (63% DV) per 100 gram serving, or 361mg (90% DV) per cup

Well thats enough on magnesium but feel free to do your own research. There are lots of great pages about the importance of magnesium in the diet.