Archive for March, 2018

Traits of People With True Integrity

March 27, 2018

, for those who are not familiar, is quite important. It is the quality of being honest and having strong moral principles.

People who have a strong sense of integrity are sadly a rare breed. However, there are still some people left in this world with integrity, and usually, they share the following 13 traits.

13 Characteristics of People Who Have True Integrity

1. They value other people’s time.

They value their own time so they also value the time of other people. They know you have plenty of other places you need to be and won’t hold you up. If you spend time with them, it is likely they will thank you for that as well.

2. They give credit where it is due.

They do not take credit for things they did not do. They will always credit those who deserve it. If you help this person with a project he or she will likely mention your name so you can take credit for your work.

3. They are authentic

They are their truest forms. You won’t catch them in a lie or being fake.

4. They are always honest

They are honest people that feel no need to lie as it is important for them to get to where they need to get in life honestly.

5. They never take advantage of others.

They are not the kind of people who will take advantage of someone else. They love to build people up and help them get where they need to be. Taking too much from someone else will never be an issue with someone who has a lot of integrity.

6. They do not argue over disagreements.

They will talk through things in a civil manner or not talk at all. You cannot and will not force this person into arguing over something completely ridiculous. I find this to be a very respectable trait.

7. They give most people the benefit of the doubt.

They try to see the good in everyone. I think this is because they feel like maybe there are more people in this world that also have integrity. That being said, if you take advantage of them too much they will get rid of you.

8. They know when something is bothering someone.

They have a great intuition that lets them know when something is going on. If someone is down in the dumps they will notice. Chances are they will actually do what they can to cheer you up.

9. They believe others.

They accept your word as truth until it is disproven. That being said, they do not take lying well. And once you lie to them, it is unlikely that they will ever take your word again.

10. They apologize first.

If they have done something wrong they will come to you and apologize. This is just how they are. They own up to their mistake and try to make things right.

11. They are humble

They do not quite know their own worth. While they are very important and do so much good they don’t quite see it. You should remind them of it.

12. They do good when they can.

They are always helping other people. They love to know that they have improved someone’s life. It gives their lives meaning.

13. They are always kind to those who need it.

Giving kindness can go a long way. When someone looks like they need a little pick me up these people deliver. They can brighten up almost anyone’s day.

If you are someone who has true integrity, thank you for being who you are and thank you for all that you do. You really do actually make a difference in society, please keep up the good work. If you feel no one else is proud of you, know that I am.

Article sourced from:


Fire Up the Furnace – Science of Metabolism

March 25, 2018

Screen Shot 2018-03-25 at 4.31.20 pm
One of the many benefits of exercise is its associated ‘energetic cost’; that is
the energy expended during the physical activity itself. This in turn assists with weight loss and maintenance, one of the most common client exercise goals. But another important element of the ‘energetic cost’ of exercise is its impact on our metabolism in the post-exercise recovery period, whereby more energy is expended, even at rest.

This phenomenon is known as Excess Post-Exercise Oxygen Consumption (EPOC) or the ‘afterburn effect’. “It’s essentially
a ‘free’ benefit from the exercise,” says
Dr Kristian Karstoft, Group Leader in the Centre for Physical Activity Research at Rigshospitalet, Denmark.

We take a closer look at what EPOC is, and specific approaches to exercise that can help trigger it.


We know metabolism acts much like a fuel-burning furnace in the body, but what exactly is it? “In the context of exercise, metabolism can be broadly defined as

the chemical process by which the body breaks down and creates substrates to generate or store energy,” says Dr Chris McGlory, Postdoctoral Research Fellow in McMaster University’s Exercise Metabolism Research Group. “During exercise, there is an increase in oxygen demand to maintain ATP homeostasis, however, following the cessation of exercise, rates of oxygen consumption remain elevated in the minutes and hours post-exercise.” This effect occurs due to numerous physiological recovery responses in the body to prior exercise that require oxygen, hence EPOC kicks in.


EPOC can be broken down into two phases that help return the body to its normal resting state. The first, most pronounced phase (called the fast component) happens for about an hour after a workout, and involves processes such as replenishing

oxygen stores in the blood and muscles, reduction of the heart rate and body temperature, maintaining muscle ATP and creatine phosphate stores and converting lactate back to pyruvate.

The second, extended component phase of EPOC happens for a longer period of time, but at a lower level, and can include processes such as restoration of muscle glycogen stores, muscle tissue repair, processes involving hormones such as insulin and an increase of sympathetic nervous system activity.1 2


In many instances, we know exercise increases our resting metabolic rate via EPOC, but are there specific approaches to exercise that are more likely to trigger this effect? It turns out, intensity is key. “EPOC is directly proportional to the amount of exercise you’ve done, so if you’ve just gone for a half-hour walk, it isn’t going to do much because you haven’t caused much metabolic stress or used that much oxygen in the first place,” says Professor John Hawley, Director of the Centre

for Exercise and Nutrition at the Mary MacKillop Institute for Health Research. “However, if you’ve run 10km or done something hard at maximal effort, your heart rate and therefore metabolic rate can be increased for up to 24-48 hours.”

Interestingly, exercise duration and intensity have different impacts on the magnitude of EPOC – the former has a linear relationship, whereas the latter
has what’s called a curvilinear (in this case, a greater) impact.3 “The relationship between exercise duration and EPOC is not as great as the relationship between exercise intensity and EPOC,” explains



Exercise #intensity is a key factor in Excess Post-Exercise Oxygen Consumption (EPOC). #exerciseresearch

Karstoft. “If you double exercise duration, you’ll probably also double EPOC, but if you double intensity, you’ll more than double EPOC.”

As McGlory adds, “it has been suggested that intensity can account for around 45% of the variation in excess post-exercise oxygen consumption, with duration accounting for approximately 10%.” The takeaway? While long sessions will raise metabolism, high-intensity exercise activates multiple metabolic systems
and is a more time-efficient approach for expending energy.

As well as high-intensity exercise, resistance training is another powerful way to fire
up the metabolism. “Resistance exercise training is a viable method to increase excess post-exercise oxygen consumption, especially when performing it to volitional failure,” explains McGlory. “This is because performing resistance exercise also requires energy to support the generation of contractile force.” Similar to high-intensity training, repeated loaded contraction performed to failure in weight training is advantageous.4

Another metabolism-boosting benefit of resistance training is its effect on building muscle mass. “Muscle consumes more energy at rest compared to fat, which is quite inert and doesn’t have an active role in locomotion,” says Hawley. “An analogy

I use is that having an athletic body is like having a car in the garage that’s ticking over in first gear overnight; so it’s burning more fuel than if it was completely turned off.” Similarly, having a higher muscle mass acts as a ‘sink’ for fuels and oxygen to get turned over at rest, meaning more energy is burnt overall.

Article sourced from Fitness Australia, Autumn 2017

Healthy Inspirations Recipe of the Week – Devilled Avocado Eggs

March 22, 2018


Healthy Inspirations Recipe of the Week – Italian Meatballs

March 15, 2018



The Secret to Dieting Success? Sleep

March 13, 2018

Sure, eating less is the main driver of weight loss, but nailing the right amount of shut-eye each night helps too

Spring is fast approaching. For many of you, that means a race is on the horizon, so it’s time to turn up your training, dial in your diet, and rebuild your trail legs. But as you begin this performance-minded overhaul of your waking hours, you should also consider the one-third of your day where you do nothing at all: your sleeping hours.

“I often find myself in this dilemma where I could wake up early and go for a run or I could get an extra 20 to 30 minutes of sleep,” says Chris Winter, a sleep researcher who consults for various professional teams and author of The Sleep Solution. “Most days, I’d probably be better off getting the sleep.”

Roughly 40 percent of us don’t get seven or more hours of sleep. But logging shut-eye is associated with better fitness and athletic performance. Winter, for example, conducted a study that showed professional baseball players who didn’t get enough sleep had shorter careers in the majors. One reason may be that sleep helps you recover from hard training. “The lion’s share of growth hormone secretion happens during deep sleep,” says Winter.

And while eating less is generally agreed to be the main driver of weight loss, fixing your approach to sleep may actually be one of the easiest ways to cut weight. The number of sleep hours you get is a strong predictor of what and how much you eat. People who slept five hours or fewer, for example, consumed nearly 700 daily calories more than people who got a full night’s sleep, according to research. That’s about seven pieces of bread, three PowerBars, or a McDonald’s quarter-pounder with fries that can up and vanish from your daily diet.

“When a body is sleepy, you try to eat to stay awake,” Winter says. Blame biology. When you’re sleep-deprived, the appetite-regulating hormone leptin drops and the hunger hormone ghrelin spikes. You’re most likely to crave calorie-dense, high-carb foods—stuff like tortilla chips and granola bars—over vegetables.

Incremental weight loss and muscle gain is more important now than ever as you start to ramp up your training. According to research, most people end the winter nearly five pounds heavier than they started it. That extra flab doesn’t just affect your health—it can kill performance. Data from marathon runners even shows that higher body-fat percentage is tied to slower finishing times, even when you’re talking only five pounds.

So get some sleep. The simplest way is to make your bedroom feel like a cave.

#1. Darken Your Room

If you can see anything at all in your bedroom at night, it’s too bright. Light is the main disruptor of the sleep process, Winter says. The solution, he says, is to buy blackout curtains for your windows and rid electronics from your bedroom (or, at least, put tape over their lights). If it’s still too bright, use a sleeping mask.

#2. Kill the Noise

If you fall asleep to the din of Netflix, you’re setting yourself up to have your sleep interrupted, and that can blunt recovery-enhancing processes like growth hormone release, Winter says. Set your TV on a sleep timer. If your room is still loud—looking at you, apartment dwellers—invest in earplugs.

#3. Turn Down the Thermostat

“There’s new research that says temperature may be just as important as light in controlling sleep patterns,” Winter says. Cooler is better. Aim for 66 degrees: A study found that people who slept in a 66-degree room not only slept better but also boosted their ability to metabolize fats and sugars.


Written by: Michael Easter

Healthy Inspirations Recipe of the Week – Lemon Fish

March 8, 2018


Coffs Coast Health Club eNews – March 2017

March 1, 2018