Sally Lakeman and James Williams work through the practicalities of using some of your TV viewing time to get in some exercise (and still watch TV!). In this show we also take a look at the role Salt plays in your diet, and reveal some things you may not know about salt and how it can harm your health. Discover some of the psychology behind motivation and some practical things you can do to help you get off the couch, moving and eating better. You’ll find more great hints and tips on the website at www.indenialhealth.com.  If you’re enjoying the show, please send us a message at feedback@indenialhealth.com.

In today’s show

In this show we look at some exercises you can do while watching TV. We talk about the importance of making the decision to commit to a healthy lifestyle and sticking to it and discuss the role salt plays in your diet and long term health.

There is loads of useful information in this episode to get you motivated, off the couch and making healthy choices!

Exercises you can do while watching TV

The idea of exercising while watching TV is really quite enticing to people when you first suggest it. But be warned, like with most things to do with fitness and health there are some hidden motivational dangers that can sabotage your TV workouts.

The key to success, like with everything else is to stick with it. The moment you make the decision not to get up off the couch is more than likely the same exact moment you decided to give your workout a miss.

Okay, so lets look at some exercises we can do while watching TV. For me, I like to do a quick routine during ad breaks. Depending on the show you are watching, the amount you do is going to vary.

Click on the links for detailed instructions on particular routines.

Weights and Resistance Bands

• If you have the room, consider keeping a set of weights and a resistance band near by, this makes it easier for you to jump right into it and also one less excuse not the exercise.

Stretching

• stretching, wonderful to sit on the floor and do some stretches.

Upper Arm Toning

• arm workouts using weights – Bicep Curls, Tricep Kick Backs, Bent Over Row, Overhead Tricep

Couch Dips

• Couch Dips – This is an exercise for your tricep. Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

Situps and Pushups

Lunges

• Lunges (for thighs, hamstrings, and buttocks)

Exercise Ball

• Exercise ball. Rather than sit on the couch, alternate with your exercise ball.

Squat Curl Press

• Squat, Curl Press is one of my favourite exercises to do during ad breaks. Click here to see instructions

Note to those starting out:

We recommend you seek medical advice before starting any exercise program.

Applications that will remind you when to exercise (iphone, mac and pc)

Working for long hours on a computer can be really bad for your health. Taking regular breaks is an important element in maintaining a healthy body and mind. The problem is we often get so caught up in our work that we forget to take breaks. Here are some handy little applications (listed in no particular order) that will remind you to take those breaks.

• Eyes Relax - PC
• Workrave – PC
• SCIROCCO Take A Break 2.7 – PC
• Time Out – 1.5.4 – Mac
• AntiRSI – Mac
• RemindMe – Mac and iPhone

Different types of sodium names – what are the things we need to be looking for?

Salt or Sodium is found in many products and in terms of labeling, may not necessarily be listed as salt or sodium, here is a short list for reference.

Ingredients that contain salt (sodium) include:

• Baking powder
• Booster
• Celery salt
• Garlic salt
• Sodium
• Meat or yeast extract
• Onion salt
• Monosodium glutamate (msg)
• Rock salt
• Sea salt
• Sodium bicarbonate
• Sodium metabisulphate
• Sodium nitrate/nitrite and stock cubes

Great substitute herbs and spices for food.

• Rosemary
• Thyme
• Oregano
• Garlic
• Lemon Juice
• Paprika
• Saffron
• Basil
• Chilies
• Cloves
• Dill
• Chives
• Coriander

Take away tasks:

This week we have two tasks for you:

1. During one of your regular TV shows, pick a couple of exercises and commit to doing them during the ad breaks. Remember to stretch first!

2. Stop adding salt to your meal when you are cooking and avoid putting on your meal afterwards- Do this for 1 week and keep going, food will taste so much better!

Be Part of the IDH Community

• Visit our blog (www.indenialhealth.com) and leave us a comment
• Follow Sally and James on Twitter
• Subscribe in the iTunes store
• Send an email or an audio comment to feedback@indenialhealth.com

Be Well!

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Sally Lakeman and James Williams share the secrets of how to schedule exercise into your life, and some really practical ways to sneak exercise into a busy routine.  We also look at the role of stress in weight gain, and how the occasional fast food binge may not be that bad for you. Discover some of the psychology behind motivation and some practical things you can do to help you get off the couch, moving and eating better. You’ll find more great hints and tips on the website at www.indenialhealth.com

Subscription Options

Use our one-click buttons to subscribe easily to this podcast.

Or simply, copy the RSS feed below then paste into your chosen player.
http://feed.lifestylepodnetwork.com/InDenialHealthShow

Sally and co-host James share some practical tips to help you get motivated, eating better and leading a healthier, happier lifestyle.

We would love to get your feedback and ideas for upcoming shows so please don’t be shy! Email us here.

The audio on Sally’s side is a bit rough but she was recently lucky enough to win a fantastic product called the MicroPort Pro over at Podcaster’s Emporium, thanks guys! So future podcasts will sound much better!

A very big thank you to James Williams for all his hard work in putting our show together.
Check out his amazing network of podcasts, Lifestyle PodNetwork

Please subscribe to the show, we really appreciate your support!

It would also be great if you could leave a review on iTunes (if subscribing via this method) as this helps to improve our rating and visibility. Thanks!

Meet the hosts of the In Denial Health Show, Sally Lakeman and James Williams and listen as they share about the aspirations for this new show on the Lifestyle PodNetwork.  Discover some of the psychology behind motivation and some practical things you can do to help you get off the couch, moving and eating better.

Subscription Options

Use our one-click buttons to subscribe easily to this podcast.

Or simply, copy the RSS feed below then paste into your chosen player.
http://feed.lifestylepodnetwork.com/InDenialHealthShow

We love the new Nike+ sports kit so much that we have decided to setup a challenge.

Who can run the most distance in 10 days.

Email Michael or Sally and we will add you to the challenge.

Challengers, you will need the Nike+ sports kit to compete.

We finally get to see and hear Michaels new toy, the Nike+ kit. Tonight we also announced the Interactive Health Nike+ Challenge. Click here for details!

Other topics covered tonight were the E.Coli and Botulism outbreaks in the US, the $1 billion investment by Intel to help develop WiMax broadband in 3rd world countries and Operation Village Health, a great telehealth story from Cambodia.

Links to stories covered in tonights podcast

Partners Telemedicine – Operation Village Health

Intel World Ahead Program

IHealth Nike+ Challenge

The challenge: Who can run the most distance in 10 days

Start date: 2 November 2006

Challengers Note: To participate in a Challenge, you must have the Nike+ sports kit.