• You’re less likely to skip it for other obligations. I don’t know about you, but my friends don’t tend to invite me out at 6am… ever. So your workout won’t be taking a back seat. Plus, you won’t have chores like making dinner getting in the way of your workout!

• You’ll set a happy and healthy tone for the day. The endorphins you get from your workout boost your energy and mood. Plus you’re less likely to eat junk food if you’re in a healthy state of mind. For many people it regulates their appetite for the day. You’ll usually want to refuel with good food!

• You’ll feel less stressed at work. Studies show that people who exercise regularly feel more empowered and better about their work-life balance.

• You’ll have nothing to dread the rest of the day. You won’t go home thinking oh boy, I have to work out as well as a million other things!

• You’ll have a better hair day. Yes, that’s right! Instead of having bed hair, you’ll have clean, just styled hair at the start of your day!!

• You’ll give your metabolism a boost.  Exercising in the morning jump starts your metabolism, so you burn more calories throughout the day.

• You’ll have more time to socialise. As I said in the first point, your friends aren’t likely to invite you for a catch up at 6am. If you get it out of the way in the morning, you’ll have time to go out for a few drinks with everyone after work! And before you ask, no, it’s not a good idea to work out after you’ve had a few wines.

• You’ll be able to focus better. Research has shown that exercise increases mental acuity. On average it lasts four to ten hours after exercise! To think of all that brain power you’ve wasted working out after work! Plus, most people aren’t awake, so you’ll be able to focus more on the actual exercise without all the notifications from messages, tweets, Facebook updates, Snapchats… The list goes on.

• Less crowded. Usually the gym isn’t as crowded early in the morning, so you won’t have to fight some lady for the treadmill today.

• It’s easier to wake up. If you wake up and exercise at the same time every morning, your body gets used to the routine. Your endocrine system and circadian rhythms adjust to the regular waking up and exercising times. Your metabolism and hormones involved in exercise begin to elevate while you’re sleeping, so when you wake up you’ll feel more energized and alert.

So, are you convinced to work out in the mornings yet? I know you’re probably thinking that there is nothing worse than waking up before 6am to exercise, but honestly try it out for yourself before you knock it!

Check out these articles for further reading on morning exercise:

https://www.fitandme.com/benefits-of-working-out-in-the-morning/ 

http://www.womenshealthmag.com/fitness/morning-exercise/

http://www.boxingscene.com/exercise/1312.php

Written by Monique Sparks

The post WHY YOU SHOULD EXERCISE IN THE MORNING appeared first on Usana Health Sciences Organization.

Get active – for your mind, body and wellbeing!

But, according to the Australian Institute of Health and Welfare, most of us are not moving as much as we should. More than seven out of ten of us don’t exercise enough. Here are just some of the reasons that you should move more!

 Exercising regularly helps to:

1. Blast calories

You gain weight when you consume more calories than you use. Exercise is vital if you want to get lean and stay that way. But beware – unless your exercise is really intensive and you exercise for long enough, you may not be burning off as much as you think. For example, if you weigh around 60kg and you eat a 50g chocolate bar (270 calories) you’ll need to cycle at moderate pace for 35 minutes or walk for over an hour to burn it off! So, as well as burning off calories, thinking about what how much exercise you do and all those snacks and eats will help you to be more conscious about what you’re doing – and not be a distracted dieter!

2. Boost circulation

As you exercise, chemicals in working muscles produce substances that leave the muscle cells. These chemicals cause tiny capillaries (blood vessels) to dilate (widen) and this boosts blood flow which in turn brings more nourishing oxygen-rich blood to your working muscles. Better circulation helps to nourish your internal organs and skin cells, too, so you look better, too!

3. Support the muscles that support your joints

Regular exercise may help to slow down and even prevent problems with your muscles, joints and bones. Regular exercise helps to build and maintain strength and flexibility – important at every stage of life but especially as you get older.

4. Get in shape

Muscle and fat are two entirely different tissues and you can’t replace one with the other. But you can build muscle and reduce body fat with weight training and strengthening exercises.

Muscle burns more calories than fat because it is metabolically active i.e. it needs more fuel to exist rather than fat which is a storage material. Your body uses up fat stores when you exercise and build muscle. And, more muscle means more calories burned daily.

So, for every half a kilo of muscle you put on, you’ll automatically burn an extra 22 to 36 calories daily and you’ll have a sleeker, more shapelier shape.

Muscle and fat take up a different amount of space in your body, too. Take a look at 2.5kg of fat and 2.5kg muscle – when you have more fat, you can see clearly why you’ll have more wobbly bits!

You can target your problem areas – fat from around the exercising muscle is used for energy so you can firm up trouble areas. So if it’s your tummy that’s causing trouble, learn exercises that target your core.

Aim for strengthening exercises like weights at least twice per week for up to 30 minutes to slowly build up your body’s muscle. Oh and if you’re a woman, don’t worry that you’ll get too muscular by weight training – women don’t have enough testosterone to build as much muscle as men.

2.5kg of fat takes up much more space than 2.5kg of muscle

5. Perfect your posture, balance and coordination

Your posture is the way various parts of your body align in relation to one another. Good posture can help to prevent fatigue, headaches, eye strain, and chronic muscular tension. Getting your posture right can also help to boost circulation and even aid digestion. It might also help you sleep more soundly.

For good balance and coordination, you have to be able to control a number of muscles in order to prevent falling over. So, building your muscle strength leads to better balance and may even help to prevent injuries as with age.

6. Feel good about yourself!

According to the Black Dog Institute: ‘Numerous studies have shown that people who exercise regularly experience fewer symptoms of depression and anxiety than those who do not exercise regularly’. Also, ‘Several trials have shown that regular exercise of moderate intensity can be an effective treatment by itself for mild-to-moderate depression.’ That’s because exercise boosts the release of endorphins, the body’s natural painkillers and feel-good chemicals which in turn helps to boost your mood . And as regular exercise helps to tone and shape your body, you’ll have more reasons to feel good about yourself!

Aim for at least 30 minutes of moderate-intensity exercise on most days. Weight bearing exercise boosts your bone health as well as training your heart and lungs to be stronger. Swimming is an excellent low-impact exercise if you have a lot to lose or have stiff joints.

Include three sessions of strength training. The ultimate in sculpting your body, this flab fighter builds muscle and burns fat so you have a sculpted, leaner look. Plus, the more muscle you have, the faster your metabolism – i.e. the faster you burn calories.

So go on, get moving!

By Ravinder Lilly
USANA ANZ Writer and Dietitian

The post Six reasons to include exercise into your day appeared first on Usana Health Sciences Organization.

Omega-3 fats are essential fats needed for a whole host of body functions from brain and heart health to healthy skin. Now, new research suggests that getting enough omega-3s may even help retain muscle strength.

A recent study assessed the effects of fish oil with three-times-a-week gym exercises or gym work alone on muscle building. Results showed that fish oil plus exercise boosted muscle strength by a significant 20 per cent.

The control group (exercise alone) built just over half the muscle power of the fish oil group – 11 per cent. Over the 12-week study, tests showed that the fish oil consumers were able to walk faster and showed improvement in balance tests.

The researchers from Scotland’s Aberdeen University put the difference down to two particular omega-3 fats in fish oil called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two fats are predominantly found in oily fish like salmon and fish oils; they are potent anti-inflammatories.

It’s normal for muscle size to reduce with age. And the ability to build muscle through exercise alone starts to decline as early as our mid-thirties.

The scientists believe that the muscle-building effects of fish oils are down to the potent anti-inflammatory effects of DHA and EPA which help to reduce low grade inflammation which interferes with the body’s ability to build muscle mass through exercise.

Lead researcher Dr Stuart Gray said,‘We’re trying to make older muscle adapt like younger muscle, and that’s where we think fish oil can come in.’

Studies suggest that a staggering nine out of ten adults currently don’t get enough omega-3 fatty acids.

The post Want to boost muscle strength? Get hooked on fish oil! appeared first on Usana Health Sciences Organization.

Written by Daniel Walshaw – Online Content Coordinator

Jumping castle. Inflatable soccer shoot-out. Face painters. Great music. Colourful balloons. Prize wheel. Fresh fruit and a slushie machine. You might have been mistaken for thinking that the local fair had come to USANA Australia’s Castle Hill office on Wednesday, 26th September. And in a way, it did – because it was all for our Kids’ Health Day Carnival!

Countless cars lined the streets before the event started.  So we knew it was going to be a great day out! The weather was perfect, the sun was shining (contrary to some pretty unnerving reports I’d heard forecast – insert sigh of relief!) and we all were ready to have a great time (and let the inner child out for a few hours)!

Guests being welcomed by Leeanne, Christina and Vicki with balloons.

Associates Erica and Brigitte running Fruit Salad.

It was like a trip down memory lane (a longer lane for some of us than for others) when some of our amazing Associates Elisha, Erica and Brigitte played Fruit Salad and parachute games with the kids. I remember these games from my childhood so I couldn’t resist having a go… The trio of Exercise Physiologists also led skipping classes, which were a great hit. And, all the kids who got involved in a skipping class, got to take a skipping rope home, to encourage a healthy and active lifestyle.

The Kids’ Yoga classes, with experienced yoga expert Pauline, were jam-packed with eager little ones ready to do the Asanas (postures). Pauline led the kids through child-friendly workouts which focussed on breathing techniques to release tension, stretches to lengthen and strengthen the muscles and techniques to balance the right and left hemispheres of the brain to help improve coordination and balance. 

Our Vice President of the Pacific Region David Mulham had a great time with Chanel from our Customer Service team and some new friends.

The jumping castle was a highlight of the day – most of the staff wished they were small enough again to jump on!

Fresh and nutritious fruit was served along with delicious Strawberry NutrimealTM slushies. The perfect match for the day’s activities.

Tyrone the Tiger!

Ravinder Lilly, our Nutritionist and Health Writer, presented ‘Healthy eating 101’ and ‘Vital Vitamins and Mega Minerals for Kids’, which focussed on practical ways that parents and soon-to-be parents could super charge their kids’ nutrition, how to get kids to eat more healthily, the best drinks for kids and the importance of vitamins and minerals for children’s growing bodies and minds. There were lots of questions and answers and chatter as parents shared their experience and tips, too.

Sheila Zhou, our Regulatory Affairs and Technical Officer and David Zhu, our Network Development and Training Coordinator followed with brilliant presentations on ‘Bone and Brain Health for Kids’ and ‘Energy Support and Immune Health for Young Children.’ These looked into the scientific benefits of nutritional supplementation for children, from recent studies. You always knew it – USANA is backed by science and they showed us how!

Associate Elisha Renton gave parents great insight into the importance of exercise for children’s minds and bodies, both for current and future health. She also revealed some alarming statistics about the growing incidence of obesity in our children and how this is impacting on the development of chronic conditions like type 2 diabetes. Until a few years ago, this type of diabetes was only seen in adults but is being seen more and more in children today.

Kenneth with Christina.

And, if there wasn’t enough excitement and fun going on already, a special visit from one of our newest USANA Athletes Kenneth To stirred up the atmosphere even more! Crowds lined up at Kenneth’s autograph session to have a photo taken with him and chat with this incredible Aussie swimmer.

Kenneth later spoke at a presentation about the swimming events he has been participating in recently and the benefits he felt our USANA products had brought him which was great to hear. I never get tired of hearing how our products have helped people from elite Athletes to the average sports fan!

Soon after the Kids’ Event, Kenneth travelled overseas and brought two Gold medals home to Australia from the FINA World Cup Swimming meet in Dubai; these were, for the men’s 100m freestyle and the men’s 100m individual medley. Huge congratulations to Kenneth on winning two more Gold medals to add to his already-impressive list of achievements! You can read about his latest wins here and read Kenneth’s accolade sheet here.

Kenneth said, ‘The Kids’ Health Day was a fantastic experience. The atmosphere was electric and the kids looked to be thoroughly enjoying themselves. I was lucky enough to be there to sign some autographs for the kids and talk to the parents about what USANA has done for me. It was a great event and I look forward to attending more like it!’

We had a great time celebrating the children in our lives (even Chanel below!) and emphasising the importance of their health; after all, they are our future! I know you would agree that we want to leave a legacy of health for generations to come. Let’s celebrate our kids and let’s celebrate their healthy future! To see more photos from the day, click here.

Chanel had to dodge many flying soccer balls throughout the day.

The post Kids’ Health Day Carnival appeared first on Usana Health Sciences Organization.

What’s the old attitude? Man up, toughen up, ignore the problem. How many times have you heard a man go “It’s nothing, I don’t need to see a doctor.” Well it’s time for that attitude to change.

Prostate cancer is the prime example of an illness that is preventable. A change in attitude is all it needs, instead of toughening up – it’s time to ‘man up’ and get a check-up. Regular check-ups and a greater understanding of the symptoms of prostate cancer can prevent disease and can save lives.

Here are some facts: men are more likely to be injured in the workplace due to having more high risk jobs, men tend to suffer from stress related illnesses and overworking can often lead to inactivity, leading to poor lifestyle habits like diet and alcohol.

Men, it’s time to take control of your health. What can you do? Have a look at your diet, exercise and your lifestyle choices.

Swap a night on the couch with mates to a night on the field playing footy, swap that fatty fried food to some fruit and veg. Eat well, make sure you’re getting the right balance of essential vitamins and nutrients.
Eating well, getting the right balance of vitamins, nutrients, fats, sugars etc is the first step to good health. Your diet sets you up for everything else. Poor diet means low energy, motivation and mood. If you have trouble eating enough of the right stuff, kick start your diet with supplements. Not sure if you’re getting enough? USANA has a great range of vitamins and supplements that could be perfect for you.

Ladies, if you know a man who’s avoiding the doctor – it’s time to give them a gentle nudge in the right direction, if you see them binging on beer, offer them a better alternative. Gentleman, if you know you’re in need of a lifestyle change – make today the day. Change your diet, make sure your body has everything it needs, try to leave the office on time and remember the power of prevention.

Make that overdue visit to the doctor today and see whether your body is coping with everything you’re putting it through – you may be surprised. Do your research and look for more information on good quality nutrition and high quality supplements you can take on a daily basis.

The post Men – don’t leave your health to chance. appeared first on Usana Health Sciences Organization.

The post Low GI Symbol: what does it mean? appeared first on Usana Health Sciences Organization.

The post Staying Younger Longer appeared first on Usana Health Sciences Organization.

Yes, you can.

Lower your grocery bill by buying generic or store brand items. Another way is to grow your own vegetables – plant a small fruit or vegetable patch in the backyard. When you are buying fresh produce – shop local and try to buy products that are in season.These products are in high supply and stores usually price them lower to get them out the door before they go off. Whenever anything is on sale that isn’t perishable, stock up! Some items can be left in your pantry for a long time and many other foods can be frozen until you’re ready to eat them.

Go for foods that are low GI – like rolled oats or pasta. Low GI foods keep you feeling full for longer with sustained energy, which means less snacking and that means you stay healthy for less.

Before you go shopping, take your time to plan it. Plan a weekly menu, make a portions list, find deals online, clip coupons and map out your shopping trips. This could save hundreds of dollars a month. It’s much easier to stay on a healthy track when you have concrete shopping and meal plans. It also keeps you from eating out at the last minute.

Talking about prioritising-try not to skip breakfast, even if it means having it on the go and take your lunch to work. If you’re stuck for time USANA has a range of great products you can have on the go, with all the macro-nutrients that your body needs. The full range of USANA Foods can be checked out here.

If you don’t know how to cook or have never cooked for yourself- now is the time to acquire this new skill. Buy a easy recipe book and get started.It’s really that simple. Food you’ve prepared yourself is not only cheaper and taste better, it’s also a lot healthier than processed foods.

Everybody likes their gym memberships. It’s not only the place where you workout on great cardio equipment and so on, but it’s also a great social hub. But really, think about how much money you spend on the membership. Cardio can be done in the real world instead of in the gym. Running outside is harder but much more effective and rewarding than running on a treadmill in the gym. Other great cardio ‘outdoor’ exercises are biking, swimming, basketball, running up and down hills or even mowing your lawn.

You don’t have to do it alone-why not get together with a bunch of mates or people who share similar interests, like mums, and do a weekly run or walk together. You could even meet in a local park and do some strength training.

The one off investment alternative to the strength training equipment in the gym can be found at your local sports store. You can find most of the weights here that can be used for most common exercises such as squats, lunges, deadlifts, overhead presses, lateral/side raises, bicep curls, tricep extensions and chest presses. You only have to buy a few dumbbells because you really don’t need the whole series your gym carries.

Some strength training machines can even be replaced by body weight exercises such as push ups, pull ups, sit ups and so on. Just pretend you’re in the gym!

If you haven’t done so already- quit smoking. At $10- $20 per pack, the time is now. Besides the obvious physical health benefits, your bank account will show a significant recovery as well.

Moderate or even better: quit drinking alcohol. A glass of wine with dinner is fine, just don’t overdo it.

These are just a couple of tricks to keep yourself healthy and fit during the recession or tough economic time- which ever one you think it is. Cutting on certain things is good, as long as you’re not cutting in to your health.

The post How to stay healthy in a recession appeared first on Usana Health Sciences Organization.