The Benefits Of Taking The Stairs...

These 215 steps of the 'Escadaria Selarón' were an essential part of our leg day this time two years ago.

Here are the benefits of stair walking/sprinting:

Muscle Tone & Strength - The calves, the quads, the hamstrings and the glutes, that's all the muscles of the leg get a bloody good workout.

Full Body Workout - Although the bulk of the effort is shared by the legs, the pumping of the arms and shoulders help propel you upwards and forwards.

Fat Dynamite - Need we explain? Try climbing at least 100 steps a day and see what happens.

Cardiovascular Fitness - It's a great way to strengthen the heart and lungs. You'll find that after doing a few flights of stairs your chest will be beating like a drum (don't overdo it though).

Abbreviated Workout - Some brainy scientists have established that it provides fat burning and cardiovascular benefits three times faster than walking or running on flat ground.

Safer For Knees - Compared to running or walking on a flat surface, stairs are low impact. And as long as good technique is maintained, and there are no pre-existing issues it can be a much better alternative.

Bang For Your Buck - It's cheap as chips! Works your lower and upper body. Torches fat. Provides cardiovascular benefits. Saves time. Better for the knees. That's six for the price of one, or your unhealthy life back.

Challenge Yourself: lunge, hop, take two steps at a time, walk side ways, if your brave enough walk backwards or use weights (try piggybacking someone).

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Poor Sleep Infographic...

Illustration: Evans Health Lab

Mike Evans is a world renowed Doctor who has the knack of making health and the science behind health palatable to the general public. 

He uses video and graphics (like the one above on poor sleep) to memorably illustrate the dos and don'ts, and the how's and how to's of keeping your body in good order. 

Checkout his website for more healthful knowledge.

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Calisthenics For The Mind...

Anyone else blackout when they go into a bookstore and come to with lighter pockets and an arm full of books?

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Health Mind Map...

Click pic to see larger version.

via learning fundamentals

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Mother Nature Holds Many Answers...

We've advanced leaps & bounds technologically which comes with huge benefits, but frequently this 'progression' disconnects us from the earth and its many natural unadulterated gifts.

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Being Healthy: Andrew Stemler's Bite Size Advice...

CrossFit's growth has been phenomenal and with that phenomenal growth it has naturally gained its critics.

Andrew Stemler owner of CrossFit London UK caught our attention because of his colourful history and equally colourful personality. But it was his teaching style that ran counter to the negatives often levelled at CrossFit that really peaked our interest.

His willingness to see things from a beginner's perspective makes him a superb communicator, awesome teacher and great spokesperson for CrossFit.

Andrew's full interview here.

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How A Spin Class Is Like Pentecostal Church...

1. An offering is made.

2. Standing up and sitting down happens frequently.

3. Numb butt is guaranteed.

4. An animated highly charged slightly out of breath preacher who thinks she/he can sing offers redemption, loudly.

5. An equally highly charged very out of breath congregation punctuates the preacher’s sentences with hand claps, occasional “whoops,” random “yeahs,” and frequent shouts of “Jesus Christ” and “Oh Lord!”

6. Prays for strength and guidance are always forthcoming.

7. God and the Holy Spirit often appear before the congregations’ eyes.

8. The entire church finds themselves speaking in tongues.

9. All are baptised by immersion from head to toe.

10. And when service ends there is an overwhelming feeling the almighty has handed down salvation.

Thanks to today’s preachers Mich, Samir and Julia. And well done to our fellow congregation!

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Two Big Birds Team Up To Combat Obesity...

[screenshot: youtube/sesamestreet]

The gorgeous Amazonian First Lady Michelle Obama has teamed up with Big Bird of Sesame Street and filmed two public service announcements (PSAs).

The PSAs are part of the third anniversary of the 'Let's Move' campaign, an initiative launched by the First Lady, aimed at solving childhood obesity.

In the first video Big Bird and Mrs Obama look for a healthy snack in the White House kitchen, and in the second Big Bird cuts some rug in one of the formal rooms with the First Lady talking about the importance of moving.

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Chronic Diseases & Illnesses...

Excuse us while we don our rarely seen serious hat.

But cancer, heart disease, diabetes and asthma to name but a few have plagued too many of our friends and loved. And we feel compelled now to write this post.

We don't profess to know a universal cure or wonder practice that'll magic your ills away, and neither would we suggest that you should abandon conventional medical treatments, but we do subscribe to the idea that you and your nearest and dearest must become experts in whatever disease you're suffering from.

You're unlikely to end up creating your own miracle drug or supplement but you may discover things that could greatly extend your life and its quality.

It could be that you find out about the importance of certain foods which may be sold just around the corner from you but you've never eaten.

Or it could be that a lifestyle habit or habits you thought so insignificant to your well being in fact need some serious re-adjusting.

Or it could be you stumble upon a form of exercise that if practiced conscientiously fine tunes your immune system to such a degree that it halts a disease taking any more from you.

Or it could simply be that the shift from being a helpless victim to an empowered force sets your mind on the positive road to recovery.

Lorenzo Odone, was expected to die in childhood due to a very rare disease called adrenoleukodystrophy (ALD). But the tireless research of his parents who had no medical background whatsoever extended his life well into adulthood.

The true story was made into a film called 'Lorenzo's Oil' and the dialogue below is from an exchange between his Mother and Father:

Augusto Odone: When we first went to the Comoros, what did we do? We got to know the country, right?

Michaela Odone: Yes

Augusto Odone: We studied, we got to know the language, resources, its law. We studied, right? We should threat Lorenzo's illness like another country.

Michaela Odone: I don't quite see the analogy.

Augusto Odone: All right, all right. ALD has many dimensions, right?

Michaela Odone: Yes

Augusto Odone: So, in order to understand it, we need to command genetics, biochemistry, microbiology, neurology, ology-ology.

Michaela Odone: Augusto, we don't have time to go to medical school.

Augusto Odone: Michaela, the doctors are in the dark. They're groping in the dark. They've got Lorenzo on a turvy-topsy diet. And that bloody immunosuppression is brutal and useless. Michaela, we should not have consigned him blindly into their hands. He should not suffer by our ignorance. We take responsibility. So... we read a little. And we go out and inform ourselves.

Michaela Odone: But... to miss time with him while he can still speak to us...

Augusto Odone: Yes, I know, I know. But he expects it of us.

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Ouchie!

If we didn't prepare you for combating those Christmas and New Years hangovers, what kind of a health and fitness blog would we be?

Unfortunately, and contrary, to many seasoned drinkers there are no cures for a hangover only ways to prevent and ease its hold.

Here are some top tips collated by our team of experts:

1. Don't drink! Don't boo us! It's the first piece of advice some Doctors give. They then pop a few valium and swig on a pint of vodka before their next patient.

2. Eat before you start drinking. This slows down the absorption of alcohol especially if what you are eating is particularly fatty.

3. Avoid mixing drinks. An obvious one we forget when in the throws of Christmas party excitement...or boredom. Mixing won't necessarily give you a hangover but will make it difficult to keep track on how much you have drunk.

4. Drink strong black coffee before you go to sleep. If you've drunk lots of alcohol one or two cups of coffee shouldn't stop you from having at least a few hours of shut eye. Caffeine is thought to constrict blood vessels in the brain which can decrease that awful head pound. You'll likely wake up stiff and tired but your head won't hurt as much.

5. Ditch the darker alcohols. It may seem un-Christmas like to not drink mulled wine but if you are dead set on not having a hangover then dropping the darker alcohols will help. Impurities called congeners are present in darker alcohols and are known to irritate the blood vessels and tissues in the brain more so than clearer drinks.

6. Drink lots of water and non-fizzy soft drinks in between. Hydrating yourself properly can ward off a hangover. Note that fizzy soft drinks speed up the absorption of alcohol.

7. Time's a good healer. In about 6-24 hours of waking up with a hangover you should feel like yourself again. During those 6-24 hours try to rest, hydrate and eat.

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Take The Stairs...

Earlier this year we took to hot stepping Rio de Janeiro's, 'Escadaria Selarón'.

Its creator, Jorge Selarón, the Chilean-born artist, covered the set of stairs in fragments of mainly blue, green and yellow tile matching the colours of the Brazilian flag.

It's doubtful that back in 1990 when he started the project he envisaged his tribute to his adopted country would become so iconic. It's probably more likely that he envisaged the holidaying writers of a blog, called GETfizzYcaL, making it's 215 steps an essential part of their leg day.

Because you are fighting more gravity than you would from running or walking on flat, stair walking and sprinting provide the following benefits:

Muscle Tone & Strength - The calves, the quads, the hamstrings and the glutes, that's all the muscles of the leg get a bloody good workout.

Full Body Workout - Although the bulk of the effort is shared by the legs, the pumping of the arms and shoulders help propel you upwards and forwards.

Fat Dynamite - Need we explain? Try climbing at least 100 steps a day and see what happens.

Cardiovascular Fitness - It's a great way to strengthen the heart and lungs. You'll find that after doing a few flights of stairs your chest will be beating like a drum (don't overdo it though).

Abbreviated Workout - Some brainy scientists have established that it provides fat burning and cardiovascular benefits three times faster than walking or running on flat ground.

Safer For Knees - Compared to running or walking on a flat surface, stairs are low impact. And as long as good technique is maintained, and there are no pre-existing issues it can be a much better alternative.

Bang For Your Buck - It's cheap as chips! Works your lower and upper body. Torches fat. Provides cardiovascular benefits. Saves time. Better for the knees. That's six for the price of one, or your unhealthy life back.

Challenge Yourself: lunge, hop, take two steps at a time, walk side ways, if your brave walk backwards or use weights (try piggybacking someone).

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Shaka Lish: A Newbie Yogi Speaks On Journey...

To describe singer, songwriter, dancer and friend of fizzYcaL Shaka Lish as a yoga enthusiast would be an understatement. She's been bending our ear about Ashtanga for months and we're very glad she has. Even the most basic of basic moves have improved our flexibility.

So committed is Shaka to her practice that for this video she performed her full hour long routine whilst we filmed. We didn't have the heart to disturb her serenity so half way through we popped to the pub. Only joking!

When we weren't filming we were being convinced more and more of the need to drop some yoga into our exercise regime.

When you find yourself asking:

"How strong and agile are we really if we can't stand completely straight on one leg whilst holding the big toe of the other leg with barely a wobble?"

"If I tried to do that everyday could I wrap my leg around my body like that too?"

You got to give yoga a try. Ah...and another one:

"How is she managing to stay so focussed in this heat and noise?"

Being the quirky folk we are, we thought it'd be kinda cool to have yoga performed in a very different setting. And it doesn't get any more different than the basketball courts under the busy Westway motorway in the heart of Central London.

So enjoy the video that we've nicknamed 'zen meets chaos' starring yogi Shaka Lish.

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30 Day Glass Bottled Water Challenge...

Ditch all liquids (incl alcohol & coffee) except for glass bottled water that is bottled at source, & water from real fruit & veg for 30 days & see how you look and feel!

NB it doesn't have to be VOSS, 'The Ferrari of Water' unless you don't mind paying the extra.

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Cassey Ho: Pilates Instructor & Blogilates Blogger...

Producing suggestive and risqué content is a ridiculously sure fire way for young, attractive female fitness bloggers and YouTubers to gain plenty of hits, likes and views. It doesn't take a rocket scientist to work out that their audience consists of a large percentage of drooling male followers rather than loyal female fans.

Fitness blogger and YouTuber Cassey Ho of Blogilates fame is young, attractive and...female yet her huge and ever growing fan base is made up of predominantly women, which she estimates makes up 96% of her followers. Why? Her legions of loyal female fans seek inspiration not titillation.

The 25 year old delivers her pilates based content with a touch of her trademark chirpy style which takes nothing away from the substance of her work. Informative, motivational and friendly she's the healthy living ammo of choice to her currently 128,368 YouTube subscribers, 54,425 facebook likers and 26,907 twitter followers.

We owe our friend Justyna eternal high-fives and a few mango sorbets for pointing out that Cassey was in London for the Olympics courtesy of YouTube and that we should get in contact.

The winner of YouTube's Next Trainer and FITNESS Magazine's Best Healthy Living Blogger was unexpectedly down to earth and very easy going. Cassey's personality was as infectious on screen as it was in person and since meeting her we've been inspired by her passion and work ethic...and she's sold us on pilates. Froggers are a b**ch!

To follow Cassey visit Blogilates.com.

Cassey was filmed on location at Primrose Hill, Danceworks (Thanks to Athena) and University London Union (Thanks to Donna and Yasim).

Music - 'B W' by Micall Parknsun.

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Jack Lalanne's Facenastics...

Not looking too fresh faced? Get flexing and pulling those facial muscles with the help of the late Godfather of Physical Fitness Jack Lalanne.

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Andrew Stemler Of CrossFit London UK...

(Why's Andrew smiling?)

In the first of our series of fizzYcaL video profiles featuring notable people in the world of sport and fitness, we talk to former estate agent and devout smoker who quit a 100-a-day cigarette habit at the age of 37 and embarked on a fitness journey of a lifetime.

Now 52 years young, Andrew Stemler's life experiences have moulded him into one of the best and the most passionate health and fitness professionals in the UK.

"Cancer killed my mother, depression killed my brother, heart disease and dementia turned my dad into a zombie. Sure death is inevitable, but it's how we get there and in what state we arrive that really counts."

Andrew's route has taken him from estate agent, to law student, to nightclub bouncer, to now lead trainer and owner of the first CrossFit gym outside of the Americas and 20th affiliate in the world.

If you've hit a plateau with your training, or are new to exercise and want expert how-to guidance with a touch of well placed quirky humour your first step should be to visit CrossFit London UK for more info on Andrew and his gym.

Twitter users have a chance to win a one to one session with the man himself at CrossFit London UK by simply tweeting the video link [http://youtu.be/udNcQ8DwKlE] before the 9th of August 2012.

Press play:

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Ginger...

Ginger also known as (cue a poncey know it all voice) Zingiber Officinale is the oldest spice known to man and has many health benefits. Here's a few:

Regulates and improves blood pressure by improving and positively stimulating blood circulation.

Speeds up your metabolism and aids weight loss by increasing the ph level of stomach acid which promotes effective digestion. Fatty foods are broken down and protein is filtered to the body more efficiently.

Reduces all types of inflammation especially that dreaded next day muscle soreness from a tough workout. It can also reduce the swelling of blood vessels brought on by migraines and headaches.

Remedies cold and flu with its anti-viral properties. Getting you back in tip top form and raring for training.

Improves memory by being high in anti-oxidants which protect nerve cells in the brain. So helps you remember despite the slight discomfort or minor inconveinence why you exercise in the first place!

Tip - Ginger is a good alternative to your early morning caffeine pick me up. Slice and dice some ginger into small pieces, throw then into a mug, pour in boiling hot water, add honey to taste and drink. When finished fish the ginger out with a teaspoon and munch!

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Awwwhhh Yeahrrrrrrr!

[screenshot gif via sohohouse]

Marawa Ibrahim's "Awwwhhh Yeahrrrrrrr!" can only mean one thing. It's Hoola Hoop time!

American toy inventors Arthur "Spud" Melin and Richard Kerr get all the credit for creating the hoola hoop and fuelling its craze in the 1950s and '60s.

Apparently, though the originators of the twirling art were young Australian children who used ratton hoops in much the same way that Melin and Kerr's plastic versions are used.

Doing a fine job of putting her nation's stamp back on the art of hoola Australian Marawa Ibrahim aka Marawa The Amazing is bringing the exercise form back into vogue with a touch of her trademark quirk.

[photo via nattybumbum]

Follow Miss Amazing's lead and some of the health benefits you'll get from a good twirl are:

1. Better Shape

Hoola hooping engages the hips, abs, hamstrings, quads and glutes. In order to keep the hoop up a good amount of effort is required from these muscles which means you burn fat. And the constant tensing and relaxing of these same muscles also helps to tone them.

Using weighted hoops can add to both these effects.

[photo: joduck]

2. Better Heart

As a low impact exercise that can leave you slightly out of breath it's a prefect aerobic activity that challenges your heart just enough to build itself and ward off high blood pressure, strokes and heart attacks.

4. Better Coordination

Rhythm and timing are essential to keep the hoola whizzing away and off the floor. As your coordination gets better adding hoops will improve your rhythm and timing a lot more. [photo via marawatheamazing]

5. Better Mood

Going to the gym is not everyones cup of cha and hoola hooping provides a fun alternative that you can do at home, in the park or just about anywhere.

To get you started here is Marawa's Hoolla Schoola:

For more info and to get yourself some decent hoolas visit Marawa's website and download her app too.

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Dark Chocolate...

It's an acquired taste and for those that acquire it and consume it in moderation the rewards are plentiful:

Guards Against Heart Disease - High in antioxidants known to combat cardiovascular disease.

Controls Blood Pressure - These same antioxidants called flavonoids also control blood pressure and alleviate stress.

Muscle Growth & Repair - Spikes nitric oxide levels which increase blood flow to the muscles encouraging their growth and repair. Incidentally viagra also spikes nitric oxide levels. So fellas impress the ladies and always be ready with a few bars of dark chocolate ;-)

Brain Food - Blood flow benefits are not just limited to the muscles and the heart but also the brain. Cerebral vessels that transport blood to the brain are enriched and flushed.

Natural Anti-Depressant - Stimulates endorphin production and contains serotonin both natural feel good chemicals.

Boosts The Immune System - A specific anti-oxidant called catechins which is found in high concentrations in dark chocolate is known to strengthen the immune system.

All these benefits are amplified the higher percentage the cocoa is, so don't be a woose get yourself some 75+ percent stuff!

The Resurrection: A Lesson You'll Never Forget...

Source: T.J. Kennedy