This is a very interesting topic and one of JWT Global's top 80 trends to watch for 2008. The concept is simple, find out what your genetic makeup is so that you can identify which excersizes and diet, genetically would benefit your health. I think this will be huge in the future!! You can probably find out for example that your generic code (DNA) predicts heart problems, which would limit your excersizes and diet plan accordingly. This is a preventative measure before you even start showing symptoms, so it's definately a great way to pre-determine your health for the future.

Official JWT list here.
And more here.

Many people don't realise the effects that every day stress has on your mental health. You might wake up one day and 'just not feel like it', but there are many things one can do to improve your mental well being. No I'm not saying every second person is a nutcase, but it's interesting to note how subconcious influences affect one on a daily level.

Things you can do to improve your handling of stress:

• Get your heart rate up for 30 minutes a day, whether by walking stairs in stead of using a lift or just going for a stroll after work. Getting excersize will lower your stress levels and make you sleep better. You get the added benefit of burning some calories.
  
• Read a book  - relaxing and reading a book before going to sleep is like wiping your mind clean of every day worries. Don't read self improvement books or books that gets your brain going just before sleeping, because your brain will mull over these things while you're sleeping, causing you not to rest as much as you need.
• Meditate - Sit still, have quiet time, pray or concentrate on making your mind void of worries. It's been proven to lower stress.
• Get a hobby - do something with your hands like woodwork, scrapbooking, or anything you've always thought of taking up. The key is to get your mind off everyday work.

Hoodia Gordonii is a succulent (milkweed) which grows in Southern Africa, and has been used for centuries by the indigenous San tribe.

Hoodia Gordonii

Traditional herbal assistance for appetite control, energy and vitality

• Hoodia, in its natural form, has worked for the San people for thousands of years.
• Hoodia is a safe, natural and highly effective herbal supplement that can be used to reduce appetite and the desire to eat.
• It is also known for its mood enhancing and energising effects.
• Hoodia is not a stimulant and will not cause jittering, nervousness or any stimulant-like effects.
• Hoodia offers assistance to any weight loss and exercise program.

Src: www.bioharmony.co.za

For those guys wanting to get that surf board sixpack back, I'm going to do a six week workout and see what normal excersizes (that you can do without belonging to a gym) can do to improve my abdominal muscles. I'll have to take a before and after pic.

My aim is my lower abdominals, since these are the first to 'go' if you know what I mean. I will spend no longer than 5 minutes a day doing the excersizes. The point I'm trying to make is that if you make these excersizes part of your daily routine, like before a shower or when you get home after work, you will quickly see the difference.

I'm going to use the same lower abdominal excersizes that I posted about before, so you will have proof that it works!! Remember that some people's bodies respond differently to excersize (meaning some lose weight slower and build muscle slower), so keep at it and you'll see the difference. If you've got a beer belly, don't dispair. Take measure around your waste and measure the amount of inches that you're losing, that'll keep you going!!

So I ditched my riding jersey 3 days before the race. It seemed like the weather, my mate's withdrawel and my inability to train was all against me. Better luck next time... In the meanwhile I've decided to go back to gym, to try and salvage what's left of my contract. Getting training is not just for physical health, it's for mental health as well.

You will be amazed at how good you're actually feeling throughout the day after even just 30 minutes of training in the morning. Don't leave it till the evening after work when you just want to flop down in front of the TV. If you are however not a morning person, work out a schedule and make yourself go in the afternoon, or during lunch time from work. 3 sessions a week to start with - get into the routine and you'll quickly forget that you had to make yourself go in the beginning...

So it's crunch time... I'll be documenting my one week crash course in training for a 108km bicycle race. Had a bit of a setback as my best mate can't ride anymore due to injury. I've been saddled up with a blind date now who's probably going to kick my ass, so this week's training better count!

If anyone has any tips for increasing endurance on the bike within one week, I'm all ears. This blind date girl's not going to have a walkover...

One thing I'm going to have to get is pills to prevent cramps, as that will probably be my biggest danger riding the Argus Pick 'n Pay Cycle Tour...

Bonus: I've heard that we get a sixpack of Windhoek Lager as part of our Mens Health team hamper...mmm.

I already forgot to go and fetch my kit, so I guess that's first priority during the week...

Ok, so asking around my friends, the best health tip they could come up with was the following:

"The best diet tip you will ever get is not to diet. If youre getting fat youre eating too much! Or eating too much of the wrong stuff. If you deprive yourself of carbs like I did on atkins, you can never eat it again without ballooning. Thats my tip for the century..."

Well, well, well now that is not half bad a tip. Kudos to secret agent "K", health freak extraordinare...

So now for some tips on getting a good night's sleep:

• Try and get around 8 hours sleep a night (recommended by most health professionals)
• Do not drink caffeinated drinks (certain tee and most coffees) close to bed time
• Get a workout during the day, even if it's just for 20-30 minutes a day
• Start reading, just 10 minutes before going to sleep switches off the mind - something light, fiction will help
• Wear clothes (sleeping clothes). It's said that you have more difficulty sleeping naked due to your body getting irritated with skin-on-skin (I still have to see about that one...).

Went for another cycle last evening in a 60km/h wind. Didn't get much farther than the first time, but I kept telling myself that riding against the wind like that must take double the intensity, so I was happy with it.

The only problem is that I have the flu (since the weekend) and I don't feel too good.

It's not good to do high cardio exercise when you have the flu, since it makes your heart weaker and puts a strain on your heart.

Has anyone got a good flu remedy that will get me back in shape?

You know, no matter how bad I make it out to be, I can't stop myself from buying the next packet and obliterating any good intentions I had of kicking the habit. It's depressing. I've started training for the cycle tour...once. I don't think I'm going to make it, but I'm not giving up. I cycled about 10km. My bum is sore, but it felt good. That was about 30 minutes, so how am I going to feel after 6 hours!?! Might go for a quick cycle before work tomorrow morning. Start the day with a bang.

Anyway, I could really do with advice on how to stop smoking for good. I'm all ears. 

I'm not cycler, so this is going to be hard. I'm doing the Argus Cycle Tour in Cape Town, South Africa and it's 112km long (or there abouts)!! It's in less than 2 months' time and I haven't even got a bicyle yet!

Plus I still haven't stopped smoking and have to get rid of the unhealthy holiday lifestyle that went with the festive period.

So, like the Nicorette people like to say I have to 'Kick Butt' soon, or I'll get mine kicked.

Wish me luck and if you have any tips for getting fit on a cycle, let me know! I'm going to need it. I'll be posting my tips here as I 'learn'.

So you took things too far over the holiday period? Well, join millions of people around the world! When on holiday, you tend to drink more, eat more and sometimes excersize even less since your daily routine is broken.

Well, when on holiday, try the following:

1. Go for daily walks.


2. Take a bicycle for rides (and join the kids for a change!)


3. Look out for activities in the area you are visiting.


4. Sleep enough, but remember, you can't get back sleep that you've missed during the year...


5. Destress by getting massages (or do mutual massages with your 'significant other')


6. Have more sex, it's healthy!

Post holiday blues

So it's back to the grinding stone again? Good habits don't have to die. Make sure that you work some form of excersize into your daily routine and like I mentioned earlier, just by taking the steps in stead of taking a lift you're burning much more calories already.

Make a list of things you look forward to for the year and set your goals (realistic of course). Prioritise and try not to spend too much time on small things that are not critical to your job.

Smoking increases your risk of heart disease, cancer, reduced oxygen intake and much, much more.

Stop, before it's too late. I must confess, I still smoke and it's a bitch to get rid of. I've stopped a few times, just to start again a few months later.

If you have any tips to stop smoking, tell me now!!!

I've heard that after you stop, you start breathing better within 72 hours! More oxygen means better 'breathing' by your muscles. It's a myth that you pick up weight after you stop smoking.

The problem is keeping your hands busy, and not walking to the fridge each time you get a craving for 'something'.

Stick a note to yourself on the fridge, or put a pic up of your favorite celebrity, it makes a difference!

For people with sports injuries, especially knee injuries, it's sometimes important to do low impact excersizes that do not place pressure on the knee or injured joints.

Treadmill running for instance is not recommended (if not ok'ed by your doctor).

Bicycle Riding - there are various forms, whether a static bike in the gym (with different workout levels), spinning bike (for more intense class bound workouts) or real world cycling, which is usually more satisfying, because at least you get some air and scenery.

Fitness Flyer - You've all seen the ads on TV. These machines actually work out the entire body and has little impact on joints. As your local gym instructor for more information. You might look like you're walking snow in the Arctic, but it's a great way of flying off those unwanted pounds.

Stepmaster - Step climbing is a very good excersize for the upper legs and buttocks area. It's high rep cardio workouts and will increase bloodflow to the areas in question. If you want to lose weight around your butt and upper legs, this is the one for you.

Your mental state ha s a very big influence on your health. It is important to work do mental workouts as often as you do physical workouts. I would actually say that mental workouts are even more important. The most important part is setting goals for yourself.

In life, too many people procrastinate. Too many people give up, before they even made an effort to achieve their goals.

Take time aside each morning. Put on some relaxing sounds (atmospheric sounds or ambient sound) and medidate on your daily goals. Breathe deeply, eyes closed and clear your mind. Focus on what you have to do to achieve those goals and prioritise. This will take you 5-10 minutes and make a world's difference.

Just another small thing you can do to improve your lifestyle!

We have had many requests for more information on the Body Temple Fitness Centres, which are full service fitness centres that specialize in low cost, high quality bodybuilding supplements. We have found the following:

Body Temple Gym - Located in the UK.

Body Temple Fitness Centre - Located in the USA. This site seems to be down at the moment, but keep checking it for more info.

Ok, ok, we've had some reports that our rock hard abs workout has some shortcomings. We've found some additional excersizes that you could work into your routine that will stiffen up the lower abdominal muscles, that sweet spot where most people first pick up weight. See it as the bottom 2 muscles of your six pack.

Weighted Leg Overs

Most fitness stores have ankle weights. Use a weight you're comfortable with.

1. Lie on your back (get that blanket or excersize mat out again).


2. Hold your arms out at 90 degrees so that your body forms a T.


3. Now lift your right leg up towards the ceiling.


4. Then rotate your pelvis so that your right leg moves left and touches the ground.


5. Move it back up.


6. Do this about 20-25 times with each leg.

Leg Lifts

If you get a chance to get to gym, there's a nifty device which looks like a high chair without a seat. Well, that's the point... You get up into it putting your full weight onto your lower arms, gripping the hand grips. Your lower body will hang down. Don't worry, there are foot rests so you can get into position easily. Once comfortable, bend your knees and lift up your legs to 90 degrees, hold for a few seconds and let go again.

You can alternate these conventional leg lifts by twisting your pelvis to the left and right while lifting your legs, which works out the muscles to the right and left of your lower center abdominals.

You can also do a variation of the leg lift (also weighted if you can handle it) if you have a strong overhead bar at home, by hanging from it and then lifting your knees towards your face (as high as you can) and holding it there for a few seconds.

About 20-25 reps should do.

First and best rule to learn when trying to lose weight, is EAT SOME MORE! No, seriously. It's been stated by meany dieticians that eating 5-6 times a day increases your metabolism rate and will help you to lose weight faster. They recommend eating within an hour of waking up and to never eat within the hour before you're going to bed.

It is also recommended to eat as follows:

1. Breakfast (light, healthy foods, low oils and low calories) - Look at items like Mueslis or other foods that releases energy over a time period to keep your energy levels up.


2. Snack (around mid morning). Have some fruit salad or low fat biscuits with tea.


3. Lunch - your main meal of the day! Low fat, low sugar foods, don't supersize!


4. Snack (around mid afternoon) - Have another fruit or two or low fat pretzel sticks etc.


5. Dinner - Have a mid-sized dinner and a treat (chocolate bar or something)

To top this off, try and drink at least 8 glasses of water a day. It helps your digestion and washes 'dirt' out of your system.

No, we're not affiliated with Weight Watchers. We're just a bunch of ordinary friends, sharing personal experience on weight loss and things we picked up along the way. So we're watching our weight and living healthy lifestyles (as far as humanly possible of course).

The aim is to not radically change our lives, but to help people do small things that can make big differences in their looks and health. No, we're no experts ourselves, but we do often talk to people who are and will share their tips with you. Remember to 'Bot-This-Blog' in the lefthand menu and check back with us regularly!

Daily health improvement tip: To all you Internet addicts out there. Look away from your screen at least once every 10-15 minutes and focus on something in the 'real world' for a change. Also get up at least once every hour and walk around or stretch. And don't just get up to walk to the fridge or to drink your 5th cup of coffee. 2 Cups a day is recommended or go decaff...

We've asked around for some abdominal excersize tips and come up with the following 10 minute abdominal workout:

2 minutes - Streching:

1. Stretch by sitting with your feet outstretched in front of you, leaning over diagonally to touch your feet (don't worry if you can't make it at first, you'll get there eventually!).


2. Put your right foot accross your left leg (fold your right leg over), next to your left knee.


3. Then hook your left elbow behind your upright right knee and twist to the right to stretch your lower back. Do the same towards the other side.


4. Alternate these excersizes within the two minutes and make sure you always feel comfortable, don't overstretch at first! We're stretching the back (and also your abs) which work as opposing muscles.

3-5 minutes - Crunches (Upper abdominals):

Many people hate crunches. There is a reason - something that's good for you is often not nice to do!

1. Lie on your back (put a soft duvet or blanket on the floor) and pull your legs up so that your knees are upright.


2. Put your hands to your ears (don't hold them, just keep your hands close to your ears!).


3. Now do diagonal crunches, by squeezing your abdominal muscles, lifting your head slightly and moving your elbows, one at a time towards the diagonal knee.


4. You'll feel your abs crunch - good, right?!


5. Do this for about a minute and a half.


6. For the rest of the time, do straight crunches by moving both elbows towards your knees and lifting your head slightly, squeezing those abs.

2 minutes - Abdominal Muscle Stamina:

Ok, here comes the hard part, you're almost there!

1. Lie on your stomach with your legs straight, next to each other.


2. Get up on your elbows, beneatch your torso, so that your upper arms are at a 90 angle with your lower arms.


3. Now get up on your toes and elbows and straighten your body.


4. Hold that position until you can't hold it anymore. You've got to at least hold it for 10 seconds. Your end goal will be 30 seconds.


5. Do 3 repetitions.

2 minutes - Cardio:

Get a low flat object about the height of a step, which is steady to take your weight. (You get great workout steps at most sport stores). The cardio is for weight loss and to loosen up those muscles again.

1. Step one foot up.


2. Step the other foot up.


3. Step on foot down.


4. Step the other foot down.


5. Get a good rythm going - listen to some hyped up music to get yourself going.


6. Continue for longer if you feel comfortable.


7. Try listening to your whole favorite dance song!

Daily health improvement tip: Walk the stairs lazy! Ok, ok, if you work on the 20th+ floor, ride the lift and walk the last 3-5 floors' steps. It'll make your legs stronger and and get your heart rate up, which is the ultimate goal for burning excess fat.