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Fitness Tip #1:

If you find it difficult to set aside time for exercise then you should try to incorporate it into your daily life. Here are a few exercises you can add to your routine:

• Muscle flexing is an exercise you can do if you are working at your desk. It involves squeezing your muscles for about 15-30 seconds. Throughout the day aim to flex the muscles of your whole body – legs, glutes, abs and arms. Try doing this a few times a day.

• When it comes to grocery shopping use a shopping basket instead of a trolley. It can actually be a good exercise for your abs and back. That is, if you stand with your back straight without leaning to one side due to the weight.

• Park far away and speed walk. When you’re grocery shopping, make sure to park your car across and further out from the entrance, so you can speed walk to it.

It’s pretty obvious that these exercises do not require extra time but can be easily be combined into your daily routine.

Fitness Tip #2

Here is a nutritional plan that considers these important factors and best of all, you DON’T need to count calories.

1. Eat a low-glycemic diet. Low-glycemic foods will maintain your energy levels throughout the day and keeps you feeling fuller for longer. So what foods are low-glycemic? Some examples are muesli, multi grain bread and a vast range of vegetables that can easily be incorporated into your diet. You can also visit this website below which has thousands of food listed with their glycemic indexes. http://www.glycemicindex.com/

Essentially you want all your meals to contain:
1. A low-glycemic source of carbs for sustained energy.
2. A healthy source of fat to keep you full.
3. Protein to build muscle and reduce fat.
4. Fresh fruit and vegetables which aid in digestion and metabolism.

Here are some example meals:

Breakfast: Two eggs on whole wheat toast with an apple or other fruit. Lunch: Tuna sandwich on whole wheat bread with spinach and tomato. Snack: Smoothie with 1 Tbsp. Peanut Butter, 1 Banana, Reduced Fat Milk Dinner: Pan-fried fillet of salmon, lightly-baked asparagus, sweet potato

As you can see, each of these meals contains hardy carbs, fat, protein, and fresh fruit /vegetables. As long as you stick to this structure, and make sure your carbs are low-glycemic, you can replace these foods with any others in their

Quick Tip: If you’re grocery shopping or eating out and want to know if the meal has a high glycemic index, simply google search “glycemic index of (insert food)”. You’ll find out within seconds if the food is okay to eat.

Fitness Tip #3:

Keep the exercises simple. People think you need all kinds of expensive equipment and a big variety of exercises. While these might be things to consider, they’re not the most important factors for fitness. Start off simple. Go for a 10 minute run and do as many push ups and sit ups as you can, twice a day. Starting these exercises on a daily basis is the key factor here. Once you maintain this simple routine, it’s dead easy to add to it. So if you start with running for ten 10 minutes, do as many push ups and sits ups. After a few weeks you can add 20 squats after your sit ups and so forth. In no time, you will have a great workout that involves the whole body.

Self-Defence Tip #1:

Aim for the groin. A good strike to the groin will stun a man. This will allow you to escape from the situation, and seek help. If you’re in a dangerous situation, the most important thing is getting out safe. Stunning the attacker for a few seconds will give you an opportunity to get away. Then you can get away and run to a crowded area. Most situations diffuse straight away if you can escape to an area with people around.

Self-Defence Tip #2:

If you feel unsafe walking to the car park in the dark, you can ask security to accompany you to your car safely. Especially for single women or mums with children, feel free to ask them.

Self-Defence Tip #3:

Situation where someone grabs your hair. Instinctively most people want to pull away. You actually experience more pain if you do so because you are pulling against your hair from the aggressor. Here’s what to do.
1. Place your hands on top of the aggressor’s hand

2. Push the hand down hard into your head
3. If the aggressor’s hand releases at this point, pull away, and run 4. If it doesn’t release, turn around and kick him in the groin, and run. Then immediately seek help.

Self-Defence Tip #4:

Aim for the eyes. The eyes are one of the most vulnerable places on your body. It takes very little contact to stun someone in the eyes. Striking someone’s eyes will blind them temporarily, thus allowing you to escape.

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