Fit and Healthy
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CHOOSE TO BE FIT AND HEALTHY
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Before you go any further, click on the link below to complete this week's survey, which is:
'If the Government were to offer you $5,000 to keep yourself fit and healthy would you be interested?'
If you want to know what 'fit' means click here.
Click here to take survey
It's a big ask expecting to stay healthy without keeping
yourself fit. It's an even bigger ask expecting to get better by having some
one do something to you; sooner or later you have to do something to
yourself.
Fit and
Healthy Online
is the central point from where you can access all of John Miller's health and fitness websites
by clicking on the logos below. Whether you're one of John's seminar
participants or someone who's just browsing, you'll find stacks of
information on the topics John presents in his seminars.
Health and Fitness
Express
Much of the information
is free and there's enough of it to provide you with a blueprint for keeping
yourself fit and healthy. You can also purchase a wide range of health and
fitness books, my own ebooks and MP3 recordings, and acquaint yourself with our
corporate health management programs and
assessments.
A feature of
Fit and Healthy Online is
the useful links to the websites of a range of
organisations which disseminate information and resources designed to assist
you to
keep yourself fit and healthy to the best
of your ability.
THREE BIG ASKS
1.
It's
a big ask in our culture expecting to stay healthy without keeping yourself
fit.
2.
It's a big ask
expecting to stay within a couple of kilos of your ideal weight unless you
exercise regularly and eat from the top of the Hourglass.
3.
It's a big ask
expecting to get better by having someone do something to you: sooner or
later you have to do something to yourself to stimulate your body's own
recuperative power.
Fit and Healthy
Online acknowledges
•
the role of
aerobic
fitness
in maintaining good health
•
the contribution of
strength and
flexibility in maintaining good musculo-skeletal function
•
the value of the
Hourglass Diet
concept in nourishing the cells of the body and maintaining and ideal
weight
•
the contribution that
an
ability to manage stress contributes
to maintaining key body systems in good condition
•
the benefits that come
from meditation.
INSPIRED AND
MOTIVATED TO BE FIT AND HEALTHY
The road to hell is paved
with good intention. You know what it's like. You get a rush of blood the
the head and decide you'll get yourself fit and then find a few days, weeks
or months later that you've fallen into a screaming heap. Things have got
worse, not better. You've got fatter, not fitter. You can't sleep. You lack
energy and vitality, the headaches are coming back, you've come down with a
cold ...
Once again it's time to reset your lifestyle
goals, develop a strategy, find a mate who'll support you and galvanize
yourself into action. After that it's one leg at a time.
That's just for starters. It's a fact that fit
and healthy people have enquiring minds that seek out solutions for their
own health and fitness problems. If you go to our
fact sheets, useful
links and newsletter
pages, or the
Health and Fitness Bookstore,
and if you search the internet, you'll find a wealth of
information about what you need to do more of and eat more of and do less of
and eat less of to keep yourself fit and healthy.
CAVEAT EMPTOR
You'll need to be discerning about what you
read but not in a way that stops you from trying out some of the advice. If
it works it works; if it doesn't, try something else. You'll need to create
your own health and fitness pantheon.
As a rule, be suspicions of advice from
medical charities seeking donations. They're usually fronts for professional
researchers whose time could be more productively spent
supporting people in doing the things that made them fit and healthy.
John Miller
LIFESTYLE PRESCRIPTION
THE
Lifestyle Prescription
stands head and shoulders above all other prescriptions for keeping
yourself fit and healthy.
At the beginning of the end of the junk medical
age, when surgeries are still chocka-block with people being
prescribed junk pharmaceuticals to mask the symptoms of their body
system dysfunctions, there is only one way out. Start to do the
things which stimulate your body's own recuperative power.
There are many paths
that lead to the destination of good health: the surgery is not a good first
port of call.
In fact the real primary health care is the care you give
yourself.
So what can you do to
stimulate those wonderful recuperative powers and get your body back into
exceptionally good nick. Here are the
seven habits of fit and healthy people.
1.
Keep yourself aerobically fit
2.
Keep yourself strong
3.
Keep yourself flexible
4.
Eat from the top of the hourglass
5.
Manage the stress of your life
6.
Manage the stress of your work
7.
Meditate
The Lifestyle Prescription is made up
of many prescriptions: -
• Career
• Diet
• Energy
• Family
• Finances
• Fitness
• Friends
•
Inspiration
• Laughter
•
Meditation
•
Recreation
•
Reflection
• Sleep
• Stress
• Thinking
• ...
and you can find out more about each one by
clicking here.
Pssst, WANT TO GET
FITTER?
There's more useful stuff
on fitness at our fitness site than you can poke a stick at.
The Complete Fitness
Program is a
fitness training system for people of all ages, shapes, sizes
and levels of fitness which involves
• 5 minute
stretching warmup
• 30
minutes continuous aerobic activity at a pulse rate of
at least 70% of your maximum, either running outside or
using a treadmill, stepper, bike, rower, eliptical or
climber inside.
• 30
minutes of systematic strength exercises using
pin-loaded strength training equipment in a system
designed to improve both strength and muscle bulk
• 15
minutes of flexibility exercises.
Its called the Complete Workout
because it includes each of the key elements of aerobic
fitness, strength
and flexibility which you need to work on if your going
to improve all round fitness and health.
KEEP TRACK OF YOUR AEROBIC
FITNESS TRAINING
The
Aerobic Fitness
Diary is one of the motivational tools you can use to keep yourself on
track toward the attainment and then maintenance of your aerobic fitness
goals.
The diary is unique for two
reasons. Firstly, it has been set up in a format designed to
•
encourage you to write down at
the start of the week what you intend to do, when you intend
to do it, with whom, for how long and at what level of
effort.
Take a little time at the
beginning of the week to plan what you intend to do. If you can do your
planning and your aerobic activity with a mate (or two), you'll dramatically
increase your chances of achieving your aerobic fitness goals.
•
get you focused on measuring the outcome of your aerobic fitness
activity in
aerabytes, where aerabytes equals time multiplied by effort.
Walking around for 10 minutes at half rat power never did much to boost
anyone's aerobic fitness. And if you don't reap all the benefits why bother
at all?
KEEP TRACK OF YOUR
STRENGTH
WORKOUTS
If you've embarked on a
strength training program you'll need to keep a record of
your progress.
You need the Strength
Training Diary, an ebook which you can purchase and download
by clicking here. The investment:
$16.50aus.
Over the weeks and months
you'll see a big difference in the amount of weight you can
lift.
I've outlined
two approaches to strength training. You can work out at
home without much equipment, or you can go to a gym.
I recommend you
do both. Go to a gym because you get a more systematic
workout for strengthening the major muscle groups of your
body.
It doesn't
matter what age you are. Gyms world-wide are filling up with
people in their 60's, 70's and 80's, all dedicated to
keeping strong and flexible.
MEASURE HOW FIT AND HEALTHY YOU
ARE
You'll be able to measure how fit and healthy you
are by clicking onto Fit and Healthy Online's various fitness tests.
The
Mind and Body
profile provides a good, all round over view of the status of your
health. If you're unhealthy you get headaches;
you're fat, tired and depressed;
your blood
pressure's gone
through the roof, you're diabetic and you can't sleep; you drink too much, your
gut aches and you've got piles.
Want to know how fit and
healthy you are. The
Health and
Fitness Checkup is designed provide regular folks with a good idea
of how fit and healthy they are. There are 9 tests; systolic and diastolic
blood pressure, smoking behaviour, body composition, aerobic fitness, lower
body strength, upper body strength, extent flexibility, functional mobility.
Participants receive a weighted score, the highest weighting being accorded
to aerobic fitness.
The
Elite
Force Fitness Test is not-dissimilar to the Health and
Fitness Checkup but with the pass marks on the tests set at
a level that encourages elite force personnel to keep
themselves fit. At a time when defence, police and other
elite force fitness tests the world over are being watered
down to pander for the fat, weak and middle-aged, the Elite
Force Fitness Test shines like a beacon, challenging
services personnel to step up to what is a readily
achievable standard of fitness for those who train. The
nation expects it's elite force personnel to be up to the
job.
The
Platinum Challenge is the world's premier knocked down,
drawn out test of all-round fitness - incorporating tests of
aerobic fitness, lower body strength, upper body strength
and functional mobility. It makes a very good alternative to
the Elite Force Fitness test.
WANNA KNOW HOW AEROBICALLY FIT YOU REALLY ARE?
The 20m Run Aerobic Fitness Test is the world's premier
test of aerobic fitness. All you have to do is run for 5
minutes between two lines 20m apart. The more laps you can
do the fitter you are.
Based on your performance we provide you with a good
indication of how fit and healthy you are.
WANNA REAP THE BENEFITS OF EATING BETTER?
●
nourishes the cells of
your body, and not just fill up your stomach
●
restores key body
systems to good health, and keep it that way.
●
has you living closer to your ideal
weight.
The underlying principles of the Hourglass
Diet are
●
the basis of a good diet
is fresh food
●
the naturopathic interpretation of how to eat wisely and
maintain good body system function seems to be superior to that
of the nutrition industry. (You'll know whether a
nutrition organisation
has it's head screwed on right by the companies from whom it
receives a back-hander.)
●
the principal foods to
nourish the cells of our bodies, and comprising the greater part of our
diet are
•
water (you have to get
out the microscope to find that on the Pyramid
•
vegetables
•
fruit
•
adequate protein in
the form of meat fish, chicken and nuts
•
adequate fat, usually
coming with the protein
•
fibre, I recommend
psyllium husk
•
the essential
vitamins, minerals, fats and glycoproteins - I recommend you
supplement your diet to make sure you get enough
•
'octane boosting'
nutraceuticals which enhance body system efficiency - like aloe
vera, ginko ...
•
unrefined cereals,
cracked wheat, brown rice, rolled oats.
The rest is junk!
Purchase the
Hourglass Diet
BROSE THROUGH THE LIST OF HEALTH AND
FITNESS BOOKS WE RECOMMEND
The Health and Fitness Bookstore
provides
easy access to books and resources which will inspire and motivate
you to keep yourself fit and healthy to the best of your ability. The
bookstore is divided into
bookshelves which you can access by clicking on the buttons on
the left hand side of the page. At each
of the bookstores you'll be able to buy your books through our affiliation with Seekbooks in Australia.
How to Fix Up a Crook
Back will provide you with insight into the cause of
your dysfunction and the exercises you need to do to fix
it up. Getting your body back into alignment will go a
long way toward a pain free existence.
Plus we tell you which supplements
to take.
DO YOU KNOW
TO FIX UP A CROOK BACK?
We reckon we do.
The number of
people with crook backs, stiff necks, frozen shoulders, bung hips, game
legs, dicky knees and RSI is legion.
The
honour roll of people with artificial hips and knees,
(replaced in the main with the assistance of a public health
subsidy) is growing at an exponential rate.
The
private and public cost of lack of individual strength,
flexibility and postural alignment is horrendous. Another
pandemic.
I work
on the Pareto principal and believe that for 80% of people
there is an 80% chance of restoring function back to at
least 80% of what it was, providing you do the right
exercises, on a regular and systematic basis.
Buy a copy of
How To Fix up a
Crook back
Would you be happy if your back
got 80% better than it is now? Of course you would. There is an
80% chance that it will if you buy
How to Fix Up and Crook Back
and start doing the exercises religiously. That's what I did
and my back's 95% better.
PURCHASE SOME OF THE BEST
BOOKS ON MUSCULO-SKELETAL DYSFUNCTION YOU'LL EVER FIND
Click here and go to
Back Pain Books and purchase Pete
Egoscue's three leading edge books. They're just about the best
books you'll ever read about back pain. Forget the rub down,
crunch, hot wheat bag, electric shock and the junk
pharmaceutical. Learn more about the cause of your
musculo-skeletal pain and what you can do to fix yourself up.
Plus there's more. Go to
backpainbooks and see for yourself.
Health and
Fitness Express
Click here to complete a subscription
request.
SUBSCRIBE TO THE HEALTH AND FITNESS NEWSLETTER - it's free
If you don't stand for something you'll
fall for everything.
The Health and
Fitness Express stands for the promotion of good health by keeping
yourself fit and healthy, eating from the top of the Hourglass, managing
the stress of your life, being in the job you'd love to do so much that
you'd do it for nothing and meditating.
It contains the random and organised
thoughts of Australian physical educator, John Miller.
It's designed to inspire and motivate you
to keep yourself fit and healthy.
In a sea of junk pharmaceuticals it stands
as a beacon, lighting the way to what you can do to keep yourself in
exceptionally good nick.
Don't ask what your therapist can do for
you, ask what you can do for yourself.
JOHN MILLER, MOTIVATIONAL SPEAKER
John Miller is a leading Australian
physical educator, author and public speaker with a wealth of experience
in the development of health management, stress and fitness programs for
corporate organisations.
INSPIRING AND MOTIVATING
John Miller will provide your next
convention with an entertaining, inspiring and motivating
address on
The Seven Habits of Fit
and Healthy People.
Click here to view John's full range of seminar programs.
The benefits are compelling.
The
Hourglass Diet
is a new model for healthy eating, designed to encourage you to eat in a
way that
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