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Zenith Health provides you Dietetic & Exercise Physiology Services to help you look after yourself

20/03/2024

“It’s how I’ve always been”.

Do you teach your kids to learn from their mistakes? To own up for their faults, or do you say to them “you will never learn” or “you will never change”?

It is doubtful you talk to your kids that way, so take a page of your own book. It’s never too late to make a change. You think you’re stuck in your ways? How did you get there in the first place?

How do you make a change?

- Start small. Don’t change your entire life. Pick something minor, but challenging. It may be having 2 pieces of fruit every day. It may be having breakfast, lunch and dinner consistently every day.

- Allow for some wiggle room. Sometimes there are functions on, or a loved one dies, or you suddenly are away for a work trip. Your life and environment change. So make some wiggle room for those changes.

- Don’t be ‘all or nothing’. 80/20 is the way to go. This is correlated with the above point.

07/02/2024

🍌 How much fruit do you consume? 🍌

Sometimes fruit has a negative connotation with it. We’ve heard “It has too much sugar!” and “It bloats my stomach!” and “It makes me gain weight!”.

Did you know all fruits contain their unique set of micronutrients and vitamins. Each fruit compliments the other. Orange coloured fruits contain Vitamin A, while purple fruits contain antioxidants that help fight off any unwanted ‘Negative Nancy’s’ in our body.

Fruit is not the product causing weight gain. Fruits are high in fibre (maybe why you get a bloat!), low in fat and contain just the right amount of carbs for a good energy kick.

Don’t pass up on fruit, fruit is your friend!

01/02/2024

Unlock Quick Relief with Active Release Therapy (ART)

Do you have a stubbornly tight or painful muscle? Consider Active Release Therapy for rapid relief! 🏋️‍♂️

Here’s how:
1️⃣ Locate the tender spot in the tight muscle.
2️⃣ Apply manual pressure to the area.
3️⃣ Move the muscle through its full range of motion under the pressure.

So instead of massaging along the length of the muscle, you massage one spot, and move the muscle beneath the pressure you apply.

Why does it work? 🤔 ART inhibits descending information that contributes to local muscular tightness, preventing local ischaemic crises. 🧠 This reduction in tension can ease those familiar sore and tight muscles.

🚨 Keep in mind:

ART offers quick relief, not a long-term fix as it addresses the pain symptoms, but not the root cause.
However, ART can assist in managing pain, and therefore can be a useful adjunct therapy when incorporated into a comprehensive Recovery Plan.

24/01/2024

The CrossFit Open is right around the corner. 🏋️

Yes we’ve practiced squats, double unders and wall walks - but have you practiced anything around your nutrition?

It is NEVER a good idea to start something new the day/week of an event.

So get onto it now while you have 3-4 more weeks. Ask yourself the following -
- Do I eat breakfast, lunch and dinner every day?
- How much water do I (honestly) drink every day?
- Does each meal I consume have a protein source?
- What do I eat as a pre-workout snack?

17/01/2024

Chilli 🌶️ and Lime 🍋‍ Prawns 🦐

While it’s nice and hot, why don’t you clean out that freezer with the leftover prawns from christmas and make this delicious Chilli and Lime Prawn salad!

These take no more than 10 minutes to cook, and go well with any kind of salad.

Prawns are actually one of the highest sources of protein (per 100g), coming in at 25g of protein, 0g of fat and 0g of carb. Doesn’t that sound a-PEEL-ing?!

10/01/2024

What should you have to maximise recovery and minimise any muscle soreness or lethargy? 💧🥩

27/12/2023

Balancing your health over this Christmas and New Year break!

We all deserve a break and to let our hair down after a huge year. Here are a few tips to keep your health balanced over the break and stop the fatigue from settling in, without completely restricting yourself.

- Keep a focus on getting protein in each meal
- Get creative with your catch ups. Meet up for a hike, bike ride, take the kids to the park, etc
- Be mindful of alcohol consumption. What are you mixing your spirits with? Are you having a sugary wine? (unfortunately these have calories too!)
- Get 7-8 hours of sleep a night
- Drink 2L of water a day

29/11/2023

Is fruit fattening? Should you only eat half a banana? 🍌

If you’ve ever had any of these thoughts, I’m here to tell you you don’t need to worry. You can eat the whole banana.

But isn’t it crazy how diet culture makes us think processed protein powders and protein bars are a healthier option to something like fruit?

Creating food trust is the essential step to help your body feel normal around all food. This will help you make food choices that feel good for your body. And you’ll find it so much easier to let your appetite and hunger to be the guide.

22/11/2023

Is this relatable to you?

So many people want to be the healthiest version of themselves and the thinnest version of themselves, without understanding how the two differ.

There is a big difference between pursuing a ‘look’ in a health-conscious manner and succumbing to an unhealthy obsession towards it. Sometimes wanting to look a certain way can be a good catalyst for embracing a healthier lifestyle if approached with regular exercise, a well-rounded, well-balanced diet and self-reflection/self-care.

However, when this desire turns into an all-consuming fixation, individuals become obsessed with achieving a specific body image & resort to extreme measures.

Some extreme measures that commonly occur:
Extreme Dieting, over Exercising, unhealthy fixation on appearance and desire to change it, psychological distress (anxiety, depression), social isolation, poor quality of life.

In the instance where your desire to change your appearance starts to negatively impact any of the above, it would be worth sitting down with a professional and re-evaluating your priorities.

Always remember - prioritizing nourishment, enjoyment from food and cultivating a high quality of life will naturally reflect in your body’s composition. The best physique you will ever have is the one that allows your body to maintain its physiological functions while performing at its best.

15/11/2023

TRAINING IN THE HEAT 🥵

We all know that training in the heat sucks! But did you know that it can actually be super beneficial for your fitness?

Training in the heat means blood pools at your skin to cool you down. This reduces the volume of blood that is allocated to supplying your muscles with oxygen.

This is super inefficient, and also very fatiguing. But, if you do it for long enough, your body will do what it does best, ADAPT, to the new climate. e.g.

- Increased sweat rate and changed composition
- Enhanced cardiovascular function (plasma volume, skin blood flow)
- Early onset and slower decline of sweating
- Improved muscle glycogen storage
(just to name a few, there are so many more!)

And the best part is, these adaptations will stick around once conditions cool back down, making you an even fitter, more efficient, performance machine!

08/11/2023

EATING FOR PERFORMANCE OR AESTHETICS OR HEALTH?

Understanding the health and fitness triad is crucial for achieving our goals:
• Eating for health is different from eating for performance.
• Eating for performance is different from eating for aesthetics.
• Eating for aesthetics is different from eating for health.

We often desire all three, but it’s challenging to excel in all areas simultaneously. Sacrifices are required as these goals intersect.

The saying “Jack of all trades, master of none” applies here. For instance:
• You can be highly lean (aesthetics) but not the strongest (performance) or healthiest (health).
• You can outperform others but not be the shredded or healthiest version of yourself.
• You can be extremely healthy but not have a ripped physique.
Generally, having it all is more manageable with less extreme goals, as with most people. Even elite athletes prioritise performance at the expense of overall health.

Finding common ground among the three areas is vital for a well-fueled, performing athlete.

The more extreme the goal, the farther it moves away from the other aspects of the triad.

The 80/20 rule is helpful - aim for at least 80% of your diet from whole foods to get adequate nutrients while allowing room for performance-oriented foods or personal enjoyment.

Ultimately, finding the right balance between the three components of the triad may vary throughout an athlete’s career. It requires thoughtful planning, a holistic approach to training and nutrition, and a willingness to prioritize different aspects at different times to achieve long-term success and well-being.

20/09/2023

Snacks for when you are on the go! 🏃🏃🏃

Picking protein snacks will keep you feeling fuller for longer, which may prevent further snacking as the day goes on.

Address

2/314 South Road Richmond
Adelaide, SA
5033

Telephone

+61415555005

Website

http://www.crossfitzenith.com.au/zenithhealth

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