Boot camp Melbourne

1.Wear thongs

Damp gym changing room floors are not the healthiest of places and
spread athlete’s foot over ten times faster than dry surfaces. Wearing thongs into the shower protects you from picking up one of the most irritating of
afflictions.

2. Eat popcorn

Having popcorn as a snack instead of crisps or chocolate is a far better alternative. Get a popcorn maker and make your own as it’s quick, cheap, fat free, sugar free, low in calories and contains no artificial additives.

3.Games are better than television

Plug in the console. Researchers at Beth Israel Medical Center in New York discovered that playing video games improves your performance in situations requiring precise hand-eye coordination.
The experience of gaming also releases dopamine which was found to develop neural pathways from the brain to the hands. It’s a great stress buster to plug in and mow down hoards of Nazis in Call of
Duty: World at War

4.Air your clothes

Remove drycleaning from the plastic wrapping as soon as you get it and air for at least an hour. A toxin almost all drycleaners use is a substance called perchloroethylene, and it’s really not something you want in your body

5. Use mouth wash

Rinse your mouth with a mouthwash that is alcohol free. It will reduce oral bacteria, which in turn significantly decreases your risk of a heart
attack according to researchers at the University at Buffalo. It will also stop your mouth smelling like a blocked drain.

6. Take an aspirin every day

Researchers at the University of North Carolina found that regular aspirin consumption cut the chances of coronary heart disease by as much as 28 percent in high-risk people who had never had a heart attack or stroke. For maximum impact on your blood pressure, take a low dose just before bed. With heart disease more of a problem
than ever, taking an aspirin to thin the blood is important.

7. Ditch the antiperspirant

Use a basic deodorant instead. Antiperspirants are designed to trap sweat and that works in opposition with the way your body does.

8. Joy of Onions

If you’re going to have a döner kebab, treat yourself to onions with it. Onions have significant benefits and boost good type HDL cholesterol, reduce total cholesterol levels and increase blood clot dissolving activity, reducing risk of diabetes.

9. Get steaming

Boiled vegetables lose a lot of their water soluble vitamins to the cooking water. Steaming vegetables helps keep the vitamins intact. These include the eight B vitamins: Bl, B2, B3, B6, B12, folate, biotin and pantothenic acid, as well as vitamin C. Water-soluble vitamins are more common in fruits, vegetables and grains.

10. Delay contacts

According to research at the University of Illinois in Chicago, showering with your contacts in each morning increases the risk of infection from airborne microbes. Put them in post-shower and once you are out of the bathroom.

11. Black out

You will sleep better and feel more rested if your room is ink black when you’re sleeping. And get an alarm clock that gets gradually louder rather than one that is instantly noisy so as to gently rouse
you from your sleep—it’s the best way to wake up

12.Adjust your coffee

Although green tea or water would be better, coffee is not too bad for you and actually contains antioxidants. Just remember to switch to black coffee or use skim milk. A medium latte from Gloria Jeans with skim milk has almost half the calories as one with regular milk.

13. Goji Berries

Kilo for kilo they contain 500 times more vitamin C than oranges, more betacarotene than carrots and more iron than steak. They are also full of antioxidants, so a handful of dried berries with breakfast are a fine boost to start the day.

14.Switch sugar to honey

White sugar is the one thing you really have to keep to an absolute
minimum. It’s got far too many bad things to list here, but natural honey is much better for you if you really feel the need to sweeten something.

15. Go dark

If you are going to have chocolate then switch to dark chocolate with a high cocoa content as research has found that it can lower blood pressure and has antioxidants that reduce risk of strokes, cancer and heart attacks.
You know how people say that a glass of red wine is good as it is full of antioxidants? Dark chocolate has more.

16. A banana a day

Reported to be the best selling fruit worldwide, the athlete’s favourite should be part of everyone’s diet. Benefits are too numerous to list here, but highlights include their ability to boost energy, improve mood, reduce the effects of heartburn and hangovers, and help the body recover from the effects of nicotine
withdrawal.

17. Laugh together

Want to get over a fight with your partner? Laugh together. According to Psychology Today: “Laughter establishes— or restores—a positive
emotional climate and a sense of connection between two people, who literally take pleasure in the company of each other.” Laughter also triggers the release of endorphins, the body’s natural painkillers.

18. Get a new toothbrush

And make sure it comes with a tongue scraper on the reverse of
the brush’s head. Your tongue has fissures that hold onto bacteria, so using a tongue scraper helps to remove it. You will probably gag when scraping, but bacteria leads to bad breath so better you gagging now than everyone else who talks to you later in the day. And get a brush with soft bristles; it’s better for your gums.

19. Don ’t have dressing

We know that salads don’t always taste as good as a juicy steak so it’s tempting to put dressing on them. But dressing is where the calories are so skip the dressing and add vinegar or virgin olive oil if you have to.

20. Stand Up

Whenever you talk on the phone, get up off your backside. By standing just one extra hour over the course of the day, an average 80-kilo man will burn 377 kilojoules (90 calories) more, according to calculations in the Journal of the American College of Sports Medicine.

21 Use a fat pen

Writing with a pen that has a fat barrel can place as much as 50 times less stress on the bones and ligaments at the base of your hand, according to research at Duke University. Changing to a
chunkier pen can cut in half the risk of carpal tunnel syndrome as a result.

22. Go brown

Switch to wholemeal bread as the additional fibre content will make you feel full for longer and the grains offer slow-release, superior
sources of energy. Also, the flour for white bread is often bleached using potassium bromate, benzoyl peroxide or chlorine dioxide
gas—none of which is especially good for you

23. Seat down

Yes, she was right all along: put the lid down before flushing the toilet, because when you flush, a fine mist of water containing contagious bacteria emits what can lead to intestinal bugs. And in
your bathroom, consider how near your toothbrush is to the toilet—not far enough to leave the lid up.

24. Clean your desk

A study at the University of Arizona found that the average desk at
work is contaminated with bacteria. Telephones contain over 4,000 microbes per square centimetre, while keyboards have nearly 500 and your computer mouse has around 250. They greatly increase your risk of illness, especially if you eat your lunch ‘al desko’. Get some disinfecting wipes and kill the germs.

 

25. Skip like Rocky

 

Skipping for ten minutes is the equivalent of going jogging for half an hour, so if you’re short on time get the rope out. Even with all the high-tech equipment available to them, top boxers still train
with a skipping rope in addition to the aerobic exercise.

26. Use the first cubicle

After testing 50 toilets, researchers found that the stall nearest to the door consistently had the lowest bacteria levels. The reason being, people tend to go as far from the door as possible for privacy but this means that the stall farthest from the door is more frequently used and therefore less clean. It was also the one with the least amount of toilet paper.

27. Take daily Omeg a-3 fish oil capsules

According to the American Journal of Clinical Nutrition, a daily intake of Omega-3 can reduce the risk of heart attack by up to 70 percent. The fish oil contains the two hearthealthy fatty acids, EPA and DHA, that the modern diet is generally lacking.





 

28.Brew up

An American Heart Association study found that people drinking two cups of tea a day were 25 percent less likely to die of heart disease than those who rarely had a brew.
The reason: flavonoids in tea, which not only improve blood vessels’ ability to relax but also thin the blood, reducing
the risk of clotting.

29. Have a shot of Wheat grass

Just 30mL of wheatgrass juice is said to contain the same amount of nutrients as 1.1kg of green vegetables. It tastes rank but you get your green goodness in one blast and then it’s over.



 

30. Grape Seeds

Don’t buy seedless grapes—you’re missing out. Scientists have
demonstrated that grape seeds contain high levels of oligomeric
proanthocyanidins (OPCs) that promote cardiovascular heath and
antibacterial, antiviral and anti-inflammatory activities. You can also buy grape seed extract which is a concentrated version

31.Miso healthy

Fermented soybeans that are found in miso soup cut off the blood
supply to cancerous cells, starving them of nutrients,
according to research in Japan. Go for the miso as a starter and reduce risk from cancer, heart and liver disease. Take note that as a country, Japan has the second-highest life expectancy in the
world.

32. Add tomatoes

Add to salads, side dishes or a few fresh slices of pizza. They contain high levels of beta-carotene, the antioxidant that supports the immune system and helps maintain healthy skin and tissue lining.

33. Sea salt

Any iodised table salts come from mines and are treated with aluminium to prevent caking and bleached to make them whiter. Get a bag of natural sea salt.

34. Order Garlic bread

In addition to lowering cholesterol, acting as a natural antibiotic and fighting off infection, eating garlic limits damage to your heart.
Researchers in India found that animals that were fed garlic had
more heart-protecting antioxidants in their blood than animals that weren’t

35. Eat brown rice

Brown rice is one of the finest carbohydrates you can eat due to the time it takes you to digest. This helps with your energy levels which are naturally low during the cooler months of the year, but
it’s a hard choice all year round so switch from white to brown rice over the coming winter.

36. Add chilli

Eating chilli can: reduce illnesses, help asthmatics breathe more easily, control and often cure sinus and nasal passage problems, reduce headaches and provide a major source of vitamin C.

37. Air your home once a week

Many things you fill your house with— from furniture to cleaning products— contain chemicals and toxins that pollute the air in the very place you spend most of your life.

38. Look after your skin

Your skin is the largest organ in your body and it is also responsible for 25 percent of the detoxification that your body goes through. If you don’t feel that soap and water are quite cutting it, then go to a spa for a full skin scrubbing treatment.

39. Get an MP3 player

Ever notice how bored you get on the treadmill? If you can keep yourself entertained then you’ll find that you end up running for longer. Most people find it easier and less of a chore to run with
in-ear entertainment.

40. Don ’t sleep too much

Too much sleep can reduce life expectancy, according to a study in the Archives of General Psychiatry. They found that people who sleep more than eight hours per night had a significantly higher death rate than normal, while people who sleep between six and seven hours per night tend to actually live the longest.

41. Have a nap

So, how can you make a killer presentation at 2pm after a night that ended at 3am? Strategic napping. A Swedish study on alertness found that when people who had only four hours of sleep took a half-hour snooze late in the morning —about 30 minutes before they needed to perform a task—they scored as well on an alertness test as they did after they had seven hours of sleep.

42. Measure your steps

Get a pedometer, put it on and see how many steps you’re taking in a day. You should be aiming for 10,000. If you fall short of this make it up next week.

43. Watch a scary film

Anything that causes your heart to race is good for you according to researchers at Beth Israel Deaconess Medical Center. They say that upsetting the rhythm once in a while is like hitting your
heart’s reset button, it helps it keep on ticking.

44. Ditch diet drinks

Many diet drinks contains the artificial sweetener aspartame. A survey of 166 aspartame studies found that 74 of them had
NutraSweet industry-related funding and 92 were independently-funded. One hundred percent of the industry-funded research attested to aspartame’s safety, whereas 92 percent of the independently funded research identified a problem.

45. Eat Capsicum

Capsicum, whether green, red, orange or yellow, are rich in vitamin
C and vitamin A, two very powerful antioxidants.
Red capsicum are one of the few foods that contain lycopene, a carotenoid whose consumption has been shown to reduce the likelihood of prostate cancer and cancers of the cervix, bladder and pancreas.

46.Have espresso

Caffeine releases fat into the bloodstream during activity, giving you more energy over longer periods of time.

47. Lower Cholesterol

Oleic acid in avocado can be used to lower total cholesterol level in the blood. Famous for being in Lorenzo’s oil, Oliec acid can raise levels of high-density lipoproteins (HDLs) while lowering low-density lipoproteins (LDLs), also known as the “bad” cholesterol.

48. Eat Eggs

Not only are eggs nature’s daily vitamin pill chock full of A,D,E,B1, B2, B6 and B12, egg whites contain the purest form of protein found in wholefoods. So much so, nutritionists use them as the standard
when comparing other wholefood proteins.

49.Cold water starter

Drink a glass of cold water first thing in the morning as soon as you
get up. This kick starts your metabolism that has been working a lot slower while you were sleeping.
Your body will instantly start working to warm you up after ingesting ice-cold liquid. Follow this with breakfast containing some protein.

50. Exercise in the morning

If you are going to exercise, do it in the morning as research shows that fat is burned 300 times faster. Your body’s
carbohydrate levels drop when you sleep so exercising early in this state forces your body to dip into fat reserves for energy. Just make sure you have a pre-workout shake or banana.

 

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