John Bawden's Everybody Personal Fitness in Brisbane, Queensland, Australia | Fitness trainer

John Bawden's Everybody Personal Fitness

Locality: Brisbane, Queensland, Australia

Phone: +61 419 742 694

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25.01.2022 Its harder for heart disease to hit a moving target. Try to do some physical activity each day....it doesnt have to be formal exercise... gardening,washing the car by hand,surfing,walking your dog, these all count.

25.01.2022 This week is World Salt Awareness Week... that may not sound exciting or funky but too much salt can increase your Blood Pressure and that can lead to a Heart Attack which isnt exciting or funky either How Does Salt or Sodium Affect Blood Pressure? When theres extra sodium /salt in your bloodstream, it draws water into your blood vessels, increasing the total amount (volume) of blood inside your blood vessels. With more blood flowing through your blood vessels, blood pressu...re increases. Its like turning up the water supply to a garden hose the pressure in the hose increases as more water is blasted through it. How Much Salt or Sodium Should You Have?? Most of our salt/sodium, approx. 75%, comes from packaged and processed food which in Australia usually has a nutrition label so you can calculate your sodium/salt intake. From a nutritional view "We Calculate Sodium Not Salt" as Sodium is the ingredient which is relevant. The Australian Heart Foundation recommends a healthy intake of sodium to be under 2400mg daily. If you have high blood pressure it is recommended to be under 1600mg and you should also consult your GP about it. Foods That Contain High Levels of Sodium are: Bread, cheese, cereals, baked goods, deli meats, canned soups, stews, stock cubes, sauces and condiments. How You can Reduce Sodium in Your Diet: Eating fresh foods such as fruit and vegetables and minimally processed foods such as, wholegrain cereals, nuts and seeds, reduced fat dairy, lean meat and fish. Also limit the salt you add when cooking and at the table eating. Fresh and dried herbs and spices, black pepper, lemon, garlic and ginger are all great ways to add flavour to your dishes rather than adding salt whilst cooking or at the table. Thanks to Australian Heart Foundation for their information. Image may contain: text

25.01.2022 Ice is best for Christmas injuries, NOT massage or stretching. If you happen to pull a muscle while reaching for the last Rum Ball... Sprain your ankle while taking a catch in backyard cricket....... Put ice on it, do not try to stretch it or massage it. Put a pack of frozen peas or ice in a tea towel and place it on the affected area for about 20 minutes on/off , twice, and then seek further medical attention as required. Never use ice out of someones drink as that could lead to further injury.

24.01.2022 Beware runners, walkers, cyclists, and outdoor exercisers.... it’s the start of Magpie season.

22.01.2022 Whenever I see an ambulance, I like to think there is a baby being born, rather than a death. Phil Lester Have a healthy and happy weekend.

21.01.2022 Tick this one big health box to help reduce bowel cancer in Bowel Cancer Awareness Month. Have enough fibre in your diet. How much is enough?... For women it is 25g daily and men 30g daily. How do you get that much? 4 serves of whole grain/meal bread instead of white bread 2 serves of fruit & 5 serves of veges & include some legumes. Wholemeal pasta instead of white pasta. Brown rice or quinoa instead of white rice. Whole grain/meal crackers for dips/pate. Whole foods not fibre supplements as food nutrients work together. Packaged food with at least 4-7g fibre per serve. Thanks to Nutrition Australia for their information.

21.01.2022 June is Bowel Cancer Awareness Month. Bowel Cancer is one of the most preventable cancers there is, so if you really care about your health then you should read this. Make your number 2s your number 1 priority especially if you are over 50. That is the last pun I promise. Bowel cancer is the second most common cancer in both men and women in Australia and is more common in people over the age of 50.... Bowel cancer, also known as colorectal cancer, develops from the inner lining of the bowel and is usually preceded by growths called polyps. What causes Bowel Cancer? Some factors that increase your risk of bowel cancer include: Inherited genetic risk and family history. Inflammatory bowel disease. Polyps. High red meat consumption, especially processed meats. Being overweight or obese. High alcohol consumption. Smoking. 8 ways to help prevent Bowel Cancer: 1. Get screened. Screening before symptoms become present is important, because bowel cancer can develop without any early warning signs. Screening every 1 to 2 years can reduce your risk of dying from bowel cancer by up to 33%. 2. Eat a healthy high-fibre diet. There is strong evidence that eating fibre can help prevent bowel cancer by reducing the risk of problems such as constipation and inflammation of the bowel wall. National guidelines recommend 2 serves of fruits, 5 serves of vegetables, and wholegrain foods every day 3. Engage in regular physical activity. There is strong evidence that exercise cuts the risk or bowel cancer and polyps, and a sedentary lifestyle increases it. Get at least 30 minutes of moderate to vigorous activity, five or more days a week. 4. Reduce consumption of red and processed meat. Research has shown a moderate effect of red meat in increasing risk of bowel cancer, especially with processed meat. Charring of meat is best avoided. 5. Dont smoke. Smokers are more likely than non-smokers to develop bowel cancer, and even more likely to die from the disease. 6. Maintain a healthy body weight. Obesity is linked to bowel cancer, especially in men. And the evidence points to abdominal obesity (or belly fat) as a key factor. 7. Drink alcohol in moderation. Heavy drinking may increase risk of bowel cancer. Two alcohol free days per week is recommended. 8. Know your family history. Genetics plays a big role in bowel cancer; up to 20% of people who develop bowel cancer have a relative with the disease. A bowel movement three times daily to three times weekly is the general acceptable frequency. Anything outside that you might like to consult your doctor. From the bitterness of disease man learns the sweetness of health. Catalan Proverb.

21.01.2022 54yo and 84yo. Check this out. Its amazing.

19.01.2022 Following on from yesterdays post....if this warmer weather has you thinking about starting your Spring or Summer exercise routine it is really important to start out easy and build up. This might sound like such obvious advice but it has science behind it. When exercising,muscles respond, adapt and progress at a much faster rate than your tendons. It is tendons that connect your muscles to the bone or joint and this is where the injuries usually happen.... This is why it is wise to start walking and then walk/ jog and then progress to all jogging over a period of weeks to allow tendons under your foot, Achilles tendon, and knee tendons to adapt to the new stress placed on them. This also applies to other forms of exercise also. E.g. Strength training.

19.01.2022 I heard the media release about regular exercise is good for people with cancer.... then I see the accompanying footage of Bootcamps and boxing classes on the TV this morning. This is one of the reasons why people dont exercise... let alone recovering from cancer and chemo etc...because they see images like those where people are training at high intensity and/or being pushed to work so hard by a Personal Trainer. If you are starting out on an exercise journey , make it eas...y, make it enjoyable and you are more likely to continue it and reap the benefits... you can then make incremental increases as you become fitter, stronger etc. Exercise to stimulate, not annihilate See more

19.01.2022 This week is Seniors Week in Qld, 19th to 26th August. This is John Turner, Psychiatrist,aged 79. A part of his "keep fit and healthy" lifestyle is he lifts weights 3x week. John is featured in a book, "Growing Old Is Not For Sissies 2", by Etta Clarke. If you want to live an active and healthy life as you get older regular physical activity is one major box that you need to tick. There is a saying, "Rest and you will rust". No idea who said it, but it is a good message.

17.01.2022 Are You Sitting Too Much? Are you sitting down reading this? Is it time to stand up and move around a bit ? Set an alarm on your computer or phone for 30 minute intervals and just stand up and do 1 minute of physical activity then sit down again or maybe stand up and do some work. I know this might be a bit hard if you are a Dentist in the middle of a Root Canal but try and find 60 seconds, 10 times each day to stand up and move.

17.01.2022 Does Sugar Really Cause Tooth Decay? It is National Dental Week and so lets clear this up once and for all. Its not sugar itself that causes tooth decay but the chain of events that takes place after you eat that piece of cake. The bacteria in your mouth feed on the sugar and they then create acids that destroy the tooth enamel which results in tooth decay and cavities.... Chewing gum can help. Chewing sugar free gum (it must be sugar free.not hubba bubba bubble gum) can help reduce tooth decay. Studies have shown that chewing sugar free gum for 20 min after eating can help prevent tooth decay. This promotes more saliva in the mouth which neutralises the decay causing acid which is produced when eating food. Thanks to The Australian Dental Assoc. for the info.

17.01.2022 This is the serious stuff about Prostate Cancer. This is a bit longer than my usual posts but it has some really good info... so stick with it to the end. Even if you dont have a prostate Im sure you know someone who has....Continue reading

16.01.2022 Modern medicine and Doctors are amazing these days. The average life expectancy age has continued to go up and sits around 83 years at the moment due to breakthroughs in medicine and science. The World Health Organisation predicts that any Australian child born after the year 2000 can expect to live to 100 and the old 100 is now 120. I have been the recipient of this medical revolution with a Total Hip Replacement in January this year. An arthritic hip wasnt going to kill m...e but it would stop me from being quite active which would have affected my physical and mental health and well being. I can now kick a footy, ride a bike, and play hockey with my kids....pain free. It has reinforced to me the value of good health. Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~ Edward Stanley

16.01.2022 54yo and 84yo. Check this out. It's amazing.

15.01.2022 Knowledge is knowing a tomato is a fruit... Wisdom is not putting it in a fruit salad.

14.01.2022 Beware runners, walkers, cyclists, and outdoor exercisers.... its the start of Magpie season.

14.01.2022 September is Prostate Cancer Awareness Month. *Only men have a Prostate. *Prostate cancer is the most commonly diagnosed cancer in men. * More than 3,000 men die of prostate cancer in Australia every year.... *More men die of prostate cancer than women die of breast cancer. Just to lighten the mood a little here is a little bit of Prostate Humour. I will write the more serious stuff about Risk Factors and how to reduce your risk next week.

13.01.2022 Exercise and Mental Health. Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.... Mental Health Benefits of Exercise: Exercise makes you feel good because it releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people. If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues. Exercise also helps improves your sleep, which is important in many different ways. Other Benefits of Exercise: Exercise can make you feel better, even if youre feeling okay. Exercise also helps you to lose weight if you want to, which is good for your health overall and might be good for your self-esteem. Exercise and the Mind: Exercise pumps blood to the brain, which should make you think more clearly. It increases the size of the hippocampus, the part of the brain responsible for memory. It also increases the connections between the nerve cells in the brain. This improves your memory and helps protect your brain against injury and disease. How Much Exercise do you Need? The official Govt. recommendation is for adults to do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. You can make up 30 minutes over the day by combining shorter 1015 minute sessions. What Activity Should you Choose? 1. Choose something you enjoy, and ask your friends or family to help motivate you and to keep you on track. 2. If you own a dog, take them for walks in your local area. 3. Combine your exercise routine with a healthy diet to boost your motivation and energy for exercise. Thanks to Health Direct. ( A Govt. funded service) 1. The Black Dog Institute has information on depression and benefits of exercise. 2. The Mental Illness Fellowship of Australia provides information on how friends and family can help a person experiencing mental illness.

13.01.2022 Do you have the right exercise shoes?

11.01.2022 International Womens Day. Did you know these 5 fitness differences between men and women? 1.Women need less food.... because they have less muscle than men.... 2. Women more prone to knee pain... because they have wider hips causing slight knock knees. 3. Women at a lower risk of heart disease.... they carry most of their fat around the hips where as men carry it on their chest and back which is over their heart and major organs. 4. Women more at risk of Osteoporosis because menopause decreases their hormone levels. 5. Women at more risk of Pelvic Floor issues due to pregnancy/ birthing....men have a pelvic floor also.

11.01.2022 Osteoporosis: Walking is not enough. Most of us know that one of the things we should do to help prevent Osteoporosis is weight bearing activity. Walking is a weight bearing activity and is a popular form of exercise but it doesnt really do much to place a stress or load on your bones. Walking can be more effective if you do a hilly course at an honest pace, include some stair climbing or include some short sections of jogging. If you are noticeably overweight then walking ...a flat course may work as your bones will be carrying a load and bearing weight. If the stairs or jogging are not your thing then you should add some strength training to your exercise schedule. Strength training can work your whole body and with the right exercise selection you will get many more health benefits than just weight bearing exercise for bone density. See more

09.01.2022 Today is World Oral Health Day. Did you know chewing sugar free gum (it must be sugar free.not hubba bubba bubble gum) can help reduce tooth decay. Studies have shown that chewing sugar free gum for 20 min after eating can help prevent tooth decay. This promotes more saliva in the mouth which neutralises the decay causing acid which is produced when eating food. Thanks to The Australian Dental Assoc. for the info.

09.01.2022 What Are You Made of ? Everything in your body.... bones, organs, blood, muscles were once food. Feed it junk food, lots of sugar, fat and alcohol..... you cant really expect your body to stay in top running order. Feed it properly, exercise it, rest it and allow it time for relaxation and fun....it is likely to go well.... Your body is an amazing piece of machinery....feed your body well and it is likely to last longer and work better. See more

09.01.2022 What are Super Foods and do you eat them? Why are they "Super Foods"? So-called "Super Foods"..... are nutrient-rich foods said to be especially good for your health and reduce the risk of disease.... A different food seems to be categorised as a "Super Food" each season. Everything from the heart-healthy fats found in salmon, flaxseeds, and avocado to foods with potent antioxidants, like acai berries,blueberries, kale, and dark chocolate. They all have equally good alternatives. Each of these foods is high in at least one component that has been associated with good health, but none of them is the secret to a healthy life. 1.Oats are a whole grain packed with fibre and nutrients, but other whole grains are nutrition powerhouses as well. 2.Kale is a dark leafy green packed with vitamins, minerals, and health-promoting phytochemicals, but so are cabbage,brocolli, and spinach. 3.Salmon is, indeed, a great source of heart-healthy omega-3 fatty acids, but eating any fatty fish two times a week is associated with lower risk for cardiovascular disease. 4.A lot of research has been done on blueberries, linking them to such benefits as lower risk of dementia, but other berries provide the same family of phytochemicals and should have the same health benefits. 5.Enjoy the occasional piece of dark chocolate, but remember it is full of sugar and saturated fat ....oh and it has some antioxidants also. Following a dietary pattern rich in a variety of fruits, vegetables, whole grains, and lean proteins like fish is the truly super way to reduce your risk of disease. Sometimes the healthy way is the "Super way.

07.01.2022 In this hot weather do you need to have 8 glasses of water daily? Your body needs a regular intake of fluid but it does not necessarily all have to be water. Fruit/vegie juice, soft drinks, milk, fruit, vegetables, soups, coffee & tea all count towards your daily fluid intake. Some of these have low nutritional value (soft drink) but for the purpose of fluid intake they can be counted. ... Studies have found that even after drinking a cup of coffee or tea people dont urinate out a cup of fluid. Alcohol is about the only fluid that is not counted towards daily fluid intake as it promotes fluid loss. See more

06.01.2022 Who Would Like A Back Injury? October is National Safe Work Month but what about if you are at home? Spring cleaning at home can be just as dangerous as lifting at a work place. Dont be one of the many people who injure themselves doing that once a year physical activity of shifting furniture, taking out and putting in bags in the top or bottom cupboard, or shifting large pot plants.... Follow these 3 rules to prevent hurting your back: 1. Bend your knees and keep a straight back. (a) Always bend your knees and keep your back straight when lifting anything...yes anything. (b) A straight back is when you have an inward curve of your lower back. 2.Keep it close to your body. (a) Whatever you pick up or lift keep it close to the front of your body, touching your stomach or abdomen and keep it touching your body until your put it down. (b) This way the object becomes a part of your body and when you turn it turns with you, which means no twisting. (see no.3) 3.Never bend and twist. (a) No matter how light the object is Never Bend and Twist while lifting. (b) It is the movement of bending and twisting that is dangerous to your spine not the load you are lifting. (c) This is one big No Noof back injuries. Take Home Message: - Turn & face the object so your hips & pelvis are facing the object, bend your knees & keep your back straight. - A straight back is where you still have a curve in your lower back (a bit like you are sticking your butt out). -Even if you are picking up a dropped pen off the floor, face it, bend the knees & keep a straight back. -Remember you are also lifting the weight of your torso which depending on your size can be anywhere from 10kg up to 50kg. -If the object has a bit of weight to it keep it close to your body as you lift.

06.01.2022 Strength training makes a difference.

05.01.2022 Yahoo! Springtime is here. " Time to get out my exercise gear....OMG! Who has tightened the waistband on my pants?" With the warmer weather and longer days a lot of people will be starting to get back into some regular exercise. Tomorrow I will post about how to start, what to do, and what not to do.

04.01.2022 Do you want to catch a Cold or the Flu.... because Flu and Cold season is upon us again. So remember to wash your hands. Just think of all of the other people who have had their hands on that keyboard, door knob, phone, hand rail or desk before you have touched it. Also avoid touching your nose, eyes and mouth as this then transmits the germs into your body. Washing your hands regularly is the single most effective way to reduce your risk of catching a Cold or Flu... now th...at would have to be one of the easiest ways ever of keeping yourself healthy. Oh, having your Flu Vaccine is another way also.

04.01.2022 Weight Loss Tip for Spring.. We cannot spot reduce fat from our body. For example: Because we do sit ups and work our abdominal muscles we cant specifically lose fat from our abdomen or waistline. A little experiment:... People who cycled on a stationary bike with one leg only for a 6 week programme lost equal amounts of fat from both legs and also from other parts of their body that didnt even get exercised. See more

03.01.2022 A message from your Cardiologist on Valentines Day. 3 minutes of Valentines Day sex will burn calories but wont do much for your heart that is filled with love for your partner. Your lover may take your breath away but so will some physical activity. Fill your heart with love not cholesterol. Look after your heart so you can live to love.... Happy Valentines Day . See more

03.01.2022 It is World Diabetes Day today. While driving home at night during the Easter holidays this year I was listening to an interview on ABC Radio about world health etc and the guest said that the population of Mexico consumes more Coca Cola than it does water. That is mind blowing.

02.01.2022 8 things you may not have known. 1.To make it easy to convert Kilojoules to Calories just divide by 4. ( technically its 4.2) 2. Anti-bacterial mouth washes are generally not recommended by dentists, because the mouth needs its good bacteria and the mouthwash destroys the good and bad bacteria.... 3. To lose weight think about using or burning energy or calories, dont worry about doing fat burning exercise. Its the total amount of energy you use that counts. 4. Capsicum, Guava, Kiwi Fruit, and Papaya have a higher concentration of Vitamin C than Oranges. 5. Coffee and tea are now considered a part of our fluid intake. Alcohol is not. 6. Men have a pelvic floor as well as women, its just that women are a bit more vulnerable to issues because of child birth. 7. Fibre is found in plant based foods only; animal products have zero fibre e.g. meat, eggs, milk.(sometimes that might be fortified though) 8. Functional Strength Training fights the ageing process better than any other single mode of exercise.

02.01.2022 It’s harder for heart disease to hit a moving target. Try to do some physical activity each day....it doesn’t have to be formal exercise... gardening,washing the car by hand,surfing,walking your dog, these all count.

01.01.2022 You might be surprised to know your sex shouldnt determine if you wear womens or mens joggers. All of the brand name joggers, mens and womens, have different model shoes to cater for all sorts of variables in feet e.g. arch support, heel support, wide or narrow feet, motion control, foot rolls in or out. The main thing that determines men and womens joggers is body weight. Womens joggers are designed for a person up to about 75 kilos and mens are designed for a heav...ier person. Once you have determined your body weight you can then find a suitable shoe for your foot. Exercise to stimulate not to annihilate. See more