Fat-Soluble Vitamins: Fat-soluble vitamins are those that bind to fat in the stomach and are then stored in the body for later use.
Water-Soluble Vitamins: The rest of the vitamins are water-soluble, meaning they can be absorbed directly by cells. When in excess, these vitamins are flushed out of our system with each bathroom break.
Minerals: Minerals are inorganic substances (meaning they contain no carbon.
RDA: Recommended Dietary Allowances, or RDAs, represent the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies.
UL: The tolerable upper intake level (UL) is the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the average person. chapter 2. Biotin (a.k.a. Vitamin B7 or Vitamin H): plays a huge role in cell growth and food metabolism. Metabolism is the process by which our bodies convert the food we eat into energy that can then be used to power everything we do, from thinking to running. Calcium: calcium also offers a helping hand in muscle function, blood clotting, nerve signalling, hormone secretion, and blood pressure .Choline: Choline, another water-soluble B vitamin, is a building block of the neurotransmitter acetylcholine, which is essential for the nerve and brain activities that control memory and muscle movement. C
Chromium: Though this trace mineral is thought to enhance insulin activity and the breakdown of the sugars that we eat.Copper: essential trace element and antioxidant. Frontline in the creation of red blood cells, copper is also important for proper energy metabolism. Chapter 3. Fluoride: This non-essential trace mineral helps keep those pearly whites cavity-free and bones less breakable.Folic Acid (a.k.a. folate or folacin): Folic acid is such water-soluble vitamin. It’s vital for pregnant women to ensure the baby’s proper development, helping prevent birth defects in the brain and spine. Iodine: Definitely dine with iodine: This essential trace mineral is a crucial component of thyroid hormones, which maintain our basal metabolic rate (BMR). Iodine also helps to regulate body temperature, nerve and muscle function and plays a role in the body’s growth and development. GC
Iron: helps haemoglobin, a component of red blood cells, and myoglobin (haemoglobin’s counterpart in muscles) bring oxygen to all the cells that need it. Iron is also important in the production of amino acids, collagen, neurotransmitters, and hormones. Chapter 4. Magnesium: Magnesium is a macromineral that partners with calcium to assist with proper muscle contraction, blood clotting, cell signalling, energy metabolism, blood pressure regulation, and building healthy bones and teeth.Manganese: Hailing from the Greek word for magic. Though an essential Important for energy, bone development, and wound healing.Molybdenum: helps to speed up the body’s biochemical reactions that break down dietary and stored nutrients into energy.Niacin ( a.k.a. Vitamin B3 or Nicotinic Acid): held skin, hair, and red blood cells. Like other water-soluble B vitamins, niacin is essential for converting food into energy. Pantothenic Acid (a.k.a. Vitamin B5): This vitamin is important in food metabolism and helps synthesize neurotransmitters, steroid hormones, red blood cells.Phosphorus: Keep bones and teeth prosperous with phosphorus, a macromineral that primarily builds and protects those choppers and your skeleton. Potassium: a macromineral and electrolyte that’s essential for a steady heartbeat, the transmission of nervous system signals, and muscle.Riboflavin (Vitamin B2): water-soluble B vitamin helps convert food to fuel, encourages iron absorption in the intestines, and also enhances the health of hair, skin, muscles, eyes, and the brain .ermined
Selenium: Selenium is a smooth-operator of thyroid hormone regulation, and also act s as an antioxidant. Antioxidants kick the bad cells out of the body in order to prevent them from damaging the good cells.at’s Too Much: 400 mcg
Sodium Chloride (a.k.a. salt): is found in high quantities in most meals, snacks, is essential for fluid balance, nerve signal transmission, muscle contractions, digestion, and blood pressure but you need to aware of salt intake as too much is not good for you. Chapter 5 Thiamin (a.k.a. Vitamin B1): helps with food metabolism and boosts the health of hair, skin, muscles, and the brain.
Vitamin A (a.k.a. retinol, retinal, retinoic acid): So what’s up with this vitamin, doc? Though known as being good for vision, vitamin A has many other vital tasks: It encourages red and white blood cell production and activity, keeps the immune system fit and blood vessels healthy, helps rebuild bone, regulates cell growth and division, and may reduce the risk for some cancers. Retinoids, variations of Vitamin A, are also used in medications to treat various skin diseases and acne. Vitamin B12 offers a helping hand in the metabolism of fatty acids and amino acids, cell creation, and the protection of nerve cells, and also may reduce the risk of Alzheimer’s.
Vitamin C (a.k.a. ascorbic acid): Vitamin C is thought to lower the risk for some cancers, including cancers of the mouth, oesophagus, stomach, and breast. It also helps make collagen, an important tool in wound repair.
Vitamin D: essential fat-soluble vitamin — which is vital for normal calcium metabolism, immunity, nervous system function, and bone density.
Vitamin E: E is for the Excellent Eight. A family of eight antioxidants, vitamin E protects essential lipids from damage and maintains the integrity of cell membranes. Helps to avoid impaired balance and coordination, muscle weakness, and pain and numbness in the limbs.
Vitamin K: a must for normal wound healing and bone development. Clotting of the blood of the chance of the abs, which are simply patches of clotted blood to protect cuts and scrapes.
Zinc: a trace element that is a building block for enzymes, proteins, and cells. It also plays It also boosting the immune system, mediating senses such as taste and smell, and wound healing.ing.at the last of the chapters on vitamin s please take with caution and seek advice before taking and read instructions on the labels. Chapter 6. Here are some basic exercise s using a kettlebell of 11lb or 5 kg, yes only light and that is the reason being you will be doing a high number of reps along with a basic martial arts routine, simple, easy and more likely to stick to it. Bicep curls place kettlebell in hand wrap fingers around bar and put your arm down straight now slowly raise it towards your shoulder then back down again repeat process 20 times on both arms this will increase strength and muscle definition. Next straight arm lift place kettlebell in your hand wrap your fingers around put your arm in front of your body straight now move the arm up and down full length each side 20 times. This exercise works your triceps, biceps and shoulders for muscle, strength, definition. Sidearm raise now put the kettlebell to your side of your body and wrap your hands around kettlebell weight and put down at arm's length up and down each side 20 times, this will work the trapeze part of the body, arms, triceps. Shoulder press place had on kettlebell weight and wrap your hand around weight, make sure weight is placed behind your hand and press from your shoulder to full arm length up and down this works the triceps and shoulders giving more power again 20 reps both arms Tricep curl place kettlebell weight behind your head this time grip either side and then move in back and forth in a rowing action at 20 reps this increase muscle definition, power. One arm row standing now place hand holding the kettlebell to its side and at arm's length move in an up and down motion like a row .20 reps each arm this works, triceps, biceps, shoulder increasing lifting power. Simple stomach exercise place kettlebell weight in the middle between your body place both hands either side then move slowly right to the left make sure to keep neck still, 20 reps this works the stomach muscles which in turn help your lifting power. Now the last exercise with the kettlebell is what I call a full body workout, place both hands either side of the kettlebell and then squat with your legs to floor then swing kettlebell above your head at arm's length this works your back, legs, arms, triceps and stamina, 20 reps. I have mentioned only 20 reps at 11lb or 5 kg Kettlebell weight you can go heavier of more reps but that is up to you and please remember to check with doctors before any exercise and would recommend a time limit of half hour to hour. Chapter 7. Martial arts basic fitness drills, this is just a way to keep up general fitness and stamina. It just punches and kicks and sit-ups in a series of 50 of each time one to start then increase to times 5. Punches put one arm out straight and the other on the side of your body just below your chest, your hands should be forming a first. Now push out arm by side near the chest to make that arm now the straight arm this is just a basic punch, repeat up to 50 counts this will help tone arms, shoulders and increase over time speed. Simple kick, both legs slightly apart then raise your right leg and from the bent knee push out leg keeping your toes on your foot pointed and repeat on another leg, repeat to a count of 50. Now the last piece is simply just a basic sit up. Start by lying on your back with your knees bent. Sit-ups work best if you do them on a soft surface, such as a mattress. Keep your knees bent at a 90-degree angle, with your feet flat on the floor.
Put your fingertips on the back of your ears. Your elbows should be bent and pointing out at your sides. Cupping the back of your ears with your fingertips — as opposed to placing them on the back of your head — can help prevent you from pulling yourself up by your neck as you’re doing sit up. Lift your torso up as close to your thighs as possible. Do this with a smooth, steady motion, keeping your feet flat on the floor. When you’re done lifting your torso, your lower back should be off the floor. Do 3 sets of 10-15 reps. Give your body a minute or so to rest in between sets. If you feel yourself struggling to keep good form, do fewer sit-ups until you get stronger. Then after the time build up. Chapter 8 I hope I have helped guide you on your personal journey on being a better version of you. This is the last chapter and I going to give very basic diet advice and a breathing technique that may help you with any problems. Here is my simple diet advice based on what has worked for me in the past and one I had to go back to due to high blood pressure. My diet advice, cut out bread, chocolate, crisps, biscuits, cake and no food after 3 pm and only cereal and dinner and that is it, up to you if you try and a ps do not weigh yourselves as its a known fact we weigh is different from morning, afternoon, tea, night and depending on needing to do a number 2. Breathing technique Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair.
Don't force it. This can make you feel more stressed.
Try to do it at the same time once or twice a day.
Wear comfortable clothes.
Health & Balance Stress Management
Breathing Techniques for Stress Relief
Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine.
Before you get started, keep these tips in mind:
Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair.
Don't force it. This can make you feel more stressed.
Try to do it at the same time once or twice a day.
Wear comfortable clothes.
Many breathing exercises take only a few minutes. When you have more time, you can do them for 10 minutes or more to get even greater benefits.
Deep Breathing
Most people take short, shallow breaths into their chest. It can make you feel anxious and zap your energy. With this technique, you'll learn how to take bigger breaths, all the way into your belly.
Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
Breathe in through your nose. Let your belly fill with air.
Breathe out through your nose.
Place one hand on your belly. Place the other hand on your chest.
As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.
Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath. Close your eyes if they're open.
Take a few big, deep breaths.
Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.
Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."
As you breathe out, say in your mind, "I breathe out stress and tension."
Continue for 10 to 20 minutes.Sit comfortably on the floor or in a chair.
Breathe in through your nose. As you do it, count to five.
Breathe out through your nose to the count of five.
Repeat several times. .Progressive Muscle Relaxation
In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally.
Lie comfortably on the floor.
Take a few deep breaths to relax.
Breathe in. Tense the muscles of your feet.
Breathe out. Release the tension in your feet.
Breathe in. Tense your calf muscles.
Breathe out. Release the tension in your calves.
Work your way up to your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face. So as a famous cartoon would say that's all folks.
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