Lose weights

1.       Don't skip meals
If you skip meals it increases your brain's desire for calorie rich foods to compensate for the lack of energy.
The calorie rich foods are more likely to increase body fat. 

2.       Decrease plate size
Studies have shown that decreasing your serving plate size decreases total food consumption by up to 22%.
Over the course of the year this would account to kilograms of fat.
A lady who eats healthy food can still consume too much food which adds to the total calories consumed. 

3.       Watch your calorie intake
Being a little more careful about the foods you choose can decrease calorie intake by up to 50%...
Once again, this equates to kilograms of fat over the year.
For example, a black coffee has 10 times less calories than a cappuccino. 

4.       Don't blame your metabolism
We either eat too much or don't burn up enough energy. Excess calories cause "creeping obesity" i.e. we gradually accumulate fat stores. 

5.       Eating protein keeps you full for longer
This makes you less likely to want to continually eat more food through the day. 

6.       Eating soups (or blended meals) keep you full longer
Once again, the stomach takes longer to process this (surprisingly!!) so you are less likely to want to eat more. 

7.       Wide choice = eat more
If you have a wide choice of many dishes you are more likely to eat greater volumes of food.
For example we usually eat more when buffet dining vs. "a la carte" 

8.       Consume low fat dairy
Consuming low fat dairy helps your body get rid of more fat through the bowels. 

9.       Exercise "after burn"
Exercise causes more fat burning in the 24hrs after exercise than it does during the actual exercise session.
This is because your body's metabolism stays high even 24hrs after exercise. 

10.   Keep moving
Making small changes to your day significantly increases the energy you burn. For example stand instead of sitting, use the stairs instead of the lift, march on the spot in front of the TV, calf raise when waiting in cues!

=this month newslm boss=ro�������
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Low Back Pain

I have to admit even I myself suffer from lower back pain,

started recently when I sat in the plane for long hours flying back to KK last last weekend, probably only happens when you fly with budget airlines (the seat damn uncomfortable)

it felt better until this afternoon (hav to blame my awkward sitting posture on the floor using my laptop for long hrs), woke up with moderate dull ache in the middle of my lower back after napping on the couch, and 1st thing came to my mind: shyt! I have to treat 5 clients in a row this arvo, I only had 30mins to fix my backache! I reckon worst thing being a physio is you cant visit a physio as a client, well thrs no rule saying u cant, but I personally get embarassed with questions like: "what do you do for work?", "umm, Im a physio myself, and I suffer back pain", at least I can get my boss to treat me (if we can find time)

So I'd like to share how I manage the pain myself to prevent further deterioration, and I'll try to explain as simple as possible.

1st of all, when thrs pain = thrs muscle spasm (trying to protect the joint, causes more pain and restricted movement), so I usually recommend client to do this gentle stretch:

This is basically a very safe Yoga stretch for lower back, curling up in a ball (bottom down as much as tolerable, if too sore to curl up, just lift your bottom up), hold for 15 seconds, repeat 4 times and twice a day, hopefully to reduce your muscle spasm also open up the joints in your lower back

So 1st thing I did I had a hot shower and did my stretch like below:

Alternatively, you can use heat pack 1st and then do your stretch.
Well, I did feel much better after doing this (I know how my clients with back pain feel now) pls ignore my lousy drawings, clients have been telling me I need more stick figures training.

alright, the next thing is settling down the pain, when thrs inflammation = thrs pain, so pain reduces when inflammation is resolved, and it takes time!!!!! I only had 30 mins, so I need medications to help me to speed up the healing process, I took Voltaren 25mg x 2 tablets (after meal), not recommended if u are asthmatic or u get upset tummy easily, I should probably have taken it before having a shower, since it takes time for the meds to kick in.....

My back is feeling ok now, trying to avoid a few things like crossing legs, or lifting my legs up when sitting (big no-nos when u hav back pain, crossing legs twist your joint and lifting legs up pull on nerve can further irritate your pain), basically you want to avoid anything that can aggravate your pain so the inflammation can settle down nicely. The next thing I need to look at is sleeping pattern, I usually sleep on my back, so my back will probably feel sore in this position tonight, one thing you can do is to put a pillow under your knees so less stress on your back, if you sleep lying on your side, make sure you have a pillow in between your knees so your hip doesnt fall forward or backward (again, you want to avoid twisting your spine, otherwise you wake up feeling stiff and sorer)

ehhh, of course the next thing I recommend you to do is to see a physio!!!!! to regain your joint mobility and muscles flexibility after all that spasm/inflammation etc and to avoid recurrence, they give you the best advices muahaha ok hope this helps, I need to fix myself 1st :(