• at home (cleaning, exercising etc)
• or at work (standing to serve a customer, traveling etc)

Compression creates muscle support and reduces muscle vibration which in turn reduces the likelihood of soreness. If your body gives you issues caused by muscle cooling during short breaks, then compression garments may reduce the likelihood of those little niggling tears and strains. Compression garments delays the onset of muscle fatigue by assisting with muscle flexion and extension and absorbing the fatigue inducing shock and vibration that your muscles normally absorb during the day, so your lifestyle can perform day in day out.

NO MORE EXCUSES!
TIPS TO HELP YOU EAT WELL AND EXERCISE REGULARLY

Our busy lifestyles often seem to make the best excuses for why we can’t get active and change our lifestyle.

• I have really long work hours, there’s no time or energy left for exercise.
• I don’t have time to make my own meals; I have to buy most of them.
• I am so busy looking after the kids, working and keeping house, how can I exercise?
• The nearest gym is too far away/too expensive.
• My muscles hurt too much after exercise.

In the past month have you used any of these excuses for skipping meals, eating unhealthy foods or not exercising? Be honest with yourself. In truth, most of us probably have, so you are not alone.

At Body Science, we all have busy lives, mortgages to pay, families to look after and work and social commitments to fulfill, but we realise that if we don’t look after ourselves properly, we can’t look after the people we care most about, or fulfill our obligations to the best of our abilities. If we are always sick, how can we work and look after our families? If we are overweight, how can we run around and play with the kids?

Eating healthy, balanced meals and exercising regularly helps to keep us energised and improves our health (both physically and mentally). So, here are a few tips that we use to keep us on the straight and narrow:

• Get up 30 minutes early at least three times a week and do some cardio (walk, run, swim etc). Remember to put on your KompressorZ. You will feel energised for the rest of the day and you won’t be cutting into your work/family time. By exercising you will also be using more body fat to fuel your workout than you would if you exercised after eating.
• To aid recovery and make sure you wear your KompressorZ compression garment for the full length of the training and for at least an hour afterwards.
• Consume a protein/carbohydrate rich meal within an hour of finishing exercise.

 

• Prepare all your meals the night before, or even a few days earlier. For example, cook up a few kilograms of chicken breast and mix with your favourite vegetables and rice, add some herbs and spices, and store in your fridge in airtight containers. Grab one as you walk out the door every morning.
  
• Keep healthy (non-perishable) snacks at work and in your car. For example, your favourite Body Science protein powder in an airtight container or resealable bags (along with a shaker), Body Science protein bars, flavoured rice cakes, and small tins of flavoured tuna.
  
• Keep some of your favourite hot and cold drinks on hand. Sometimes we mistake thirst for hunger. Try green tea (or other herbal teas), diet hot chocolate (Swiss Miss or Jarrah Chocolatte) and even some diet soft drinks. Remember not to overdo it.
  
• Put on your favourite KompressorZ and exercise with a friend in the morning or after work. If someone is relying on you, you are more likely to fulfill this obligation that you would if you were exercising on your own.
  
• Choose activities that you enjoy and will therefore continue. The range of KompressorZ is manufactured to participate in. And include plenty of variety to reduce boredom.
  
• Set goals for yourself. Research has shown that people who set goals and spend time working out how to reach them are more successful that those who don’t. Just make sure your goals are realistic.
  
• Hire a personal trainer to motivate you, teach you correct form, and educate you about good nutrition. It’s always best to get advice from experts, and it need not be an expensive exercise. You can book packages which can significantly reduce the cost of each session. Paying someone also means you’re less likely to miss a session. If you are training, don’t forget muscle fatigue is increased by muscles vibrating. Everytime your foot contacts the ground, you will be thanking yourself for your KompressorZ.
  
• ‘Cheat’ a little in your meal preparation:
• Buy lettuce/salad mixes that have already been washed and chopped.
• Use fast cooking brown rice (it only takes 10 minutes in the microwave).
• Find a butcher which can supply cooked, skinless chicken breast (not the processed varieties).
• Use flavoured tuna varieties.
• When you cook dinner, double the recipe so you have leftovers for lunch.
• Invest in some appliances that reduce cooking time:
  • An electric grill that cooks meat and fish on both sides at the same time (e.g. George Foreman Grill).
  • A steamer that fits into your microwave.
  • An omelette maker (electric, or plastic, for microwave)
  • A blender so you can make your shakes the night before.
  • A shaker – use this to mix and ‘beat’ your scrambled eggs.
• If you are out and find yourself with limited food choices, try the following:
• McDonald’s - chicken salad and Deli Choices
• Subway – a number of healthy options
• Nando’s – any chicken meals which are not fried and/or covered with creamy sauces.
• Red Rooster – roast chicken (skip the fries!!)
• Sushi
• BSc protein bars
• These are just a few suggestions. In each case, check the content of each meal and steer away from too much full-fat cheese, creamy dressings and sauces and processed meats and white breads.
  
• If you’re a sweet tooth, try making up some diet jelly, or enjoy some delicious summer fruits (berries, melon, mango etc) with non-fat yoghurt.
• Yoghurt and cottage cheese make nutritious, tasty and convenient snacks.
  
• Use public transport to travel to and from work, and get off a few stops early so that you can walk the rest of the distance. You can simply wear any of the KompressorZ range under your work wear. Buy a pedometer and keep track of the steps you walk everyday.
  
• Don’t cook separate meals for your and your family. There is no reason why your children and partner can’t eat the same healthy and balanced meals as you do.
  
• Take a bottle of water with you everywhere. Drink at least 2 litres a day. Hydration is essential for fat loss, as well as energy.
  
• Don’t keep any junk food in the house.
  
• Pamper yourself as a reward for exercising and eating well: get your nails done, colour your hair, go shopping, or spend some time at a day spa….anything that makes you feel special and happy, and doesn’t involve food!
  
• The isolated support from the KompressorZ range allows TARGETED compression to be applied to each MUSCLE GROUP, importantly when you are in:
• MOTION
• BEING ACTIVE
• REHABILITATION
• TRAINING WITH A PT
• WORKING
• HOUSEWORK
• ASSITING CUSTOMERS ALL DAY ON YOUR FEET.
• OR SIMPLY TRAVELLING.
  
• If you want anymore health and fitness tips that you would like to share? We’d love hear from you. Simply email: info@bodyscience.com.au