Fitness Focus
Contact UsRegister
Fitness Focus Saskatoon - Latest News
Gym & CardioGroup FitnessPersonal TrainingServicesPricesAbout Us

Quick Links

Meet the Personal Trainers: Chris Pylypchuk

posted by Fitness Focus    |   August 2, 2012 13:44

Meet the Personal Trainers: Chris Pylypchuk

 

Chris has always had a passion for Fitness and Sport and has participated avidly in both since high school. Along with many other competitive childhood sports, Chris spent time wrestling and playing football.  In 2003 he entered in his first bodybuilding competition in the Saskatchewan Amateur Bodybuilding Association.  He feels fortunate to be able to share this passion with clients and friends at Fitness Focus and is proud but stays humble in contributing to their success. Chris believes firmly that it is important to practice what you preach; as such he is not just a Personal Trainer but also a competitive fitness athlete. Chris’ goal as your trainer is to be %100 honest with you about where you are, about your progress, where you want to be, and in your Client/Trainer-relationship. He continues to constantly educate himself to improve his ability to provide you with the latest and most effective techniques to help you achieve your goals, ultimately making him a better trainer. Chris’ mission is not only to help you condition your body but also your mind, to make his teaching something you can live with, enjoy and incorporate into your life.

 Qualifications:

  • Can-Fit-Pro Certified Personal Trainer Specialist
  • WBFF Pro Fitness Model
  • B.Sc Biochemistry University of Saskatchewan

Chris specializes in One on One Personal Training, Customized Fitness and Diet Plans, Weight Management and Contest Preparation.

If you would like to contact Chris you can email to chris@teamwawryk.com or go to www.teamwawryk.com

Meet The Personal Trainers: Jamie Polson

posted by Fitness Focus    |   August 1, 2012 12:19

Meet the Personal Trainers: Jamie Polson.

Jamie's interest in health and fitness began as a young teenager.  He has devoted many hours and energy to improving his overall health, wellness and physique; and takes pride in sharing his knowledge with his friends and clients to help them achieve their goals and enjoy life. Jamie is very serious about train; not only his own training, but those who he trains as well.  He has a respect for hard work and believe if a person is going to embark on a path towards a goal it should be done right, without cutting corners and honestly.  Over the course of 25 years, he has amassed the experience along with certifications in fitness and nutrition.  From beginner to a well seasoned weight lifter, Jamie has the tools to help you exceed your weight management goals.

Jamie specializes in Individual Dietary Plans, Customized Fitness and Workout Programs, Weight Management and Lean Muscle Tissue Growth.  His qualifications include: Fitness and Nutrition Diploma and over 25 years in health and fitness 

You can contact Jamie directly by email at jamie@teamwawryk.com

Saskatchewan Sweethearts 2013 Calendar

posted by Fitness Focus    |   July 28, 2012 02:04

Supporting Telemiracle 2013.

Fitness is one of the fastest growing passions in Saskatchewan.  The Saskatchewan Amateur Body Building Association is becoming widely recognized for its innovative approach to promoting fitness, health, and well balanced lifestyles. While many individuals have the luxury of participating in these events, many others do not due to illness or other medical conditions.  Saskatchewan women are getting together to raise funds in hopes of assisting individuals whom are in need of special medical requirements.

Calendars to support Telemiracle 2013 can be purchased at Fitness Focus and Stellar Gear in Saskatoon

All funds raised from this project will be donated to the Kinsman Telemiracle Foundation.  The Kinsmen Foundation raises funds throughout the year in order to provide equipment or other requirements to those who are in need of medical assistance.  This can range from specialized medical equipment (for individual, groups, and agencies) to coverage of travel expenses when specific procedures are necessary.  The assistance of this foundation allows individuals and their families the ability to reduce stress and acquire services that they may not have otherwise been able to access.

The women that appear in this calendar represent hard work and dedication.  On behalf of all the women that participated in this project, I would like to thank you for purchasing our 2013 calendar.

About Telemiracle

Thanks to your donations, the Kinsmen Telemiracle Foundation has the opportunity to improve the quality of life and the independence of hundreds of people every year. Saskatchewan residents are able to access special needs equipment and medical assistance that wouldn’t otherwise be attainable.

Helping Individuals

Innovations like ceiling track systems, portable lifts and ramps, funded by the Kinsmen Telemiracle Foundation, are making it possible for people to live at home and still receive the care they need. And with equipment like specialized wheelchairs, electric scooters, vehicle conversions and communications devices, people are achieving a level of independence they didn’t think possible.

When people can’t access the level of care they need at home, they must often travel to health care facilities in other parts of the province or country. And while the medical procedures may be covered by health care, the patients and their families must pay for their own travel, meals and accommodations. By easing the financial strain, the Kinsmen Telemiracle Foundation allows families to focus on what only they can provide – love and care.

Helping Groups

All across Saskatchewan, loving care homes have been established with a family atmosphere to provide comfort and care to people with special needs. Kinsmen Telemiracle Foundation provides funding for things like ceiling track systems, specialized tubs, lifts, specialty beds and personal care equipment to make those homes even better suited to provide quality care.

Helping Health Facilities

Every year, specialized medical equipment that is not fully funded by government is purchased in different communities to ensure healthcare facilities have everything they need. This year Kinsmen Foundation grants included:

  • $66,000 to the Lloydminster Region Health Facility for a portable ultrasound;
  • $1,250,000 to the Regina General Hospital towards and electrophysiology lab to serve people with heart issues throughout southern Saskatchewan;
  • $115,000 to purchase infant hearing screening equipment at Royal University Hospital;
  • $140,000 to the Preeceville Integrated Health for various pieces of equipment;
  • $150,000 to the Moose Jaw Hospital develop an equipped isolation room;
  • $161,000 to the South Saskatchewan Stroke Care Network to rehabilitate stroke victims
  • $500,000 to St. Paul’s Hospital for cystoscopy equipment at the new urology centre.

Combined with previous years’ contributions to Estevan, Yorkton, Lloydminster, Swift Current, Saskatoon and other communities, you can see that Telemiracle dollars reach out to every corner of the province.

Helping People Every Day

In the past year, 579 applications for funding were granted for amounts ranging from $125 to $1,250,000. That’s more than one grant for each and every day of the year, and every dollar comes directly from donations to Kinsmen Telemiracle. Your donations will make a difference – you really are “helping people every day.”

Tags: , , , ,

Informational

Meet The Personal Trainers: Tammie Teneycke

posted by Fitness Focus    |   July 21, 2012 19:19

Tammie Teneycke

As the owner of Fitness Focus in Saskatoon and member of Team Warwyk Personal Training, Tammie has over 20 years of experience in the gym and is not slowing down anytime soon. Through all the years of training she has become a master of weight management. What Tammie enjoys most about personal training is her interaction with her clients; sharing her successes and failures, and allowing her clients to reach their goals by sharing her experiences. She is passionate about constantly continuing to educate herself in the never ending knowledge that is health and wellness which in turn makes her a better trainer. Tammie says "My Passion for personal training is an important part of my day to day living. Having the drive to compete several times at National levels in figure has given me the experience and charisma that allows me to be a beter trainer for my clients."

Tammie is also a very involved group fitness instructor, her favorite classes to teach are TRX, Spin and Fusion.

Tammie's qualifications and experience include:
 B.C.R.A. Certification in personal training. Can-Fit-Pro Fusion Specialist, Recreation and Leisure Management, Twist Conditioning Coach, TRX & Bosu Certifications, and Helen Vanderberg Pilates Infused Core.

For more information, inquiries or to book with a trainer please contact us at the gym at (306) 244-6413

Fitness Focus is Saskatoon's No Contract Gym

A Perspective on Fat

posted by Fitness Focus    |   July 20, 2012 16:05

Questions from around the gym about dietary fats;

Essential properties of your food, including fats, must be ingested in optimum quantities to build optimum health. Surveys show that the majority of the members of affluent populations obtain too little of many essential substances, leading to deteriorating health which in turn leads to degeneration due to malnutrition and ultimately kills two-thirds of the world's population.

More than 70% of people die from just three conditions that involve fatty degeneration: cardiovascular disease (50%), cancer (25%), and diabetes (3%).

Some fats are detrimental to our health, but the fact is that some fats are very important for health. If we eat the right kinds of fats in the right amounts and balances, they will contribute to good health; the wrong kinds of fats in the wrong amounts and balances will cause degenerative diseases.

Fatty acids are part of the basic structure of dietary fats. Almost all dietary fats contain a mixture of saturated, monounsaturated and polyunsaturated fatty acids. The type of fatty acid that predominates determines whether it is solid or liquid as well as its stability. They are key building blocks of all fats and oils (lipids) both in our foods and in our body. Fatty acids are also the main components in neutral fats (triglycerides) carried in our blood, and stored fat (adipose) which serves as an important source of energy.

Saturated Fats

Saturated fats are found primarily in animal products such as beef, pork, lamb, and ham as well as whole milk, cream, coconut oil, and vegetable shortening.  The body uses saturated fats to make cholesterol. A high dietary intake can raise LDL (‘bad’ cholesterol) levels in the blood, increasing your risk of heart disease.

It is recommended to limit your intake of saturated fats to lbe ess than 10% of your total daily calories.

Polyunsaturated Fats

Found mostly in corn, soybean, safflower, and sunflower oils and certain fish oils, these fats may actually lower your total blood cholesterol levels. But they may also lower your good cholesterol (HDLs) and are still high in calories. They should not exceed 10% of your total daily caloric intake.

Monounsaturated Fats

These fats are found in olive, peanut, and canola oils. It is thought that monounsaturated fats may reduce LDLs (bad) without affecting HDLs (good). It is recommended that these fats make up no more than 10-15% of your total caloric intake.

Trans-fatty acids

Trans-fatty acids occur when polyunsaturated fats are hydrogenated to make margarine and shortening. These fats are processed by injecting hydrogen into the food product.  While the jury is still out, it is thought that trans-fatty acids behave much like saturated fats, raising LDL cholesterol.

Essential Fatty acids (EFA)

Essential fatty acids are sources of Omega-6 and Omega-3 fatty acids (technically categorized as polyunsaturated fatty acids). They include linoleic and linolenic acids. The body must have these essential fatty acids, yet cannot synthesize them itself. One of the main functions of essential fatty acids is the production of prostaglandins which are hormone-like substances that regulate many body functions. They basically control every cell of the body on a second-by-second basis. They are required for energy production and increase oxidation and metabolic rate. Some of the many benefits of EFA's for the body are reducing blood pressure, preventing inflammation, stimulating immunity, reducing joint tenderness, and positively influencing HDL/LDL cholesterol levels.

Cholesterol

We are told to think of cholesterol as the enemy, our bodies do need cholesterol. In fact, much of our cholesterol is made inside our bodies, by the liver. People don't need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meat, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.

Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol. LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed "bad" cholesterol. On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called "good" cholesterol.

Body Fat

Body fat (fat present in the cells of adipose tissue) is probably the fat that most people are familiar with. Body fat is vital to daily body functions. It cushions the joints and protects the organs, helps regulates body temperature, stores vitamins and helps the body sustain itself when food is scarce. However, serious health risks have been associated with both too much and too little body fat.

The Fat Perspective  -  Written by Jeff Behar

Fitness Focus, Saskatoon's No Contract Gym

Fitness Focus MS Marathon

posted by Fitness Focus    |   July 9, 2012 15:28

Come down to the gym to join everyone in the Group Fitness Studio at Fitness Focus on Sunday, July 29, 2012 for back to back group fitness classes in the Group Aerobathon for The 2012 MS Bike Tour in Regina.  The Marathon starts at 10:00am and runs until 4:00pm.  All Proceeds from the Aerobathon will go directly to The MS Society. Donate a little or donate a lot; what you give is completely up to you, every donation helps the cause and you don't need to be a member of the gym to participate, this event is open to everyone.

Can you imagine having Multiple Sclerosis? Multiple Sclerosis means that one morning you may not be able to walk when you wake up? Or that you may suddenly have impaired vision. Or that your memory will fail you for no apparent reason. The symptoms of MS are many and vary for everyone. It's estimated that approximately 55,000-75,000 men and women in Canada have the disease, and every day about three more people are diagnosed.

About the MS Bike Tour

You can be a dedicated cyclist or just looking for a bit of recreation, pedaling in the MS Bike Tours means you will be a part of an extraordinary group of Canadians who are getting outside to raise money in the fight against MS. The MS Bike Tour is a pledge-based fundraising event that provides Canadians with the opportunity to ride through scenic and often spectacular parts of the country. Over 10,000 cyclists are expected to participate in the 22 one-day and two-day tours taking place across Canada between June and September.

It has been a critical part of the MS Society’s fundraising efforts for over 20 years and proceeds from this event fund innovative programs and services and support ground breaking research dedicated to finding a cure.

Having multiple sclerosis means that one morning you may not be able to walk when you wake up. Or that you may suddenly have impaired vision. Or that your memory will fail you for no apparent reason. The symptoms of MS are many and vary for everyone. Canada has one of the highest rates of MS in the world which is why we need your help. All you need is a bike and the passion to help find a cure for MS!

If you have any questions about our Group Fitness Classes or the Marathon please contact us at info@fitnessfocus.ca

PINTERESTED?

posted by Fitness Focus    |   July 6, 2012 08:43

Be sure to follow us, catch up with the gym on Pinterest for interesting pictures and ads, articles, pictures from around the club and people you might know, motivators, funny demotivators, recipes and more.

What is Pinterest?

Pinterest is a virtual pinboard.  Pinterest lets you organize and share all the beautiful things you find on the web. People use pinboards to plan their weddings, decorate their homes, and organize their favorite recipes.  Best of all, you can browse pinboards created by other people. Browsing pinboards is a fun way to discover new things and get inspiration from people who share your interests.

Here we are: http://pinterest.com/fitnessfocusgym/

"Happy Pinning"

Here is our favorite article from the July issue of Saskatoon Well Being Magazine.

posted by Fitness Focus    |   July 3, 2012 16:13

Here is our favorite article from the July issue of Saskatoon Well Being Magazine.  This month our favorite article forcuses on infant wellness.

Most experts agree that breastfeeding is the best way to go when it comes to giving your baby the nutrition she needs during those all-important formative years. Breast milk contains over 100 ingredients including antibodies that protect babies from illness and strengthen their immune systems. Plus, your breast milk is specially formulated for your baby and its composition changes as your baby grows.

Sometimes, however, breastfeeding is not an option or a mother may choose to switch from breastfeeding to bottle feeding. A study published in Pediatrics in 2008 showed that “Breast milk alone did not satisfy my baby” was the most frequently cited reason by mothers who decided to stop breastfeeding their babies. Early on, many women have problems with sore, cracked nipples or clogged ducts and infections of the breast tissue (mastitis), which can make breastfeeding an unpleasant or even painful experience. Some babies have trouble latching on in order to feed properly and this can be frustrating to the mother.

Whether it is a medical issue or a lifestyle choice that motivates the decision to bottle feed, Well Being wants you to know the basics of what you’ll need to do it correctly to make sure your baby is getting all the nutrition she requires.

INGREDIENTS

Although they cannot imitate breast milk exactly, commercially manufactured infant formulas contain many of the vitamins and nutrients a baby would get from breast milk as well as others only available in supplements. Infant formulas come in powdered, concentrated and ready-mixed versions and are either cow-milk-based, soy-based or specially formulated for specific conditions. An iron-fortified formula is recommended for babies younger than one year.

Both the Food and Drug Administration (FDA) and Health Canada advise against attempting to make your own baby formula at home since it is difficult to make a homemade formula nutritionally complete.

HOW OFTEN AND HOW MUCH

Formula-fed babies generally have to eat less often than breast-fed babies. This is because formula is slower to digest than breast milk. (More complicated digestion is also the reason that formula-fed babies have smellier bowel movements.)

On average, your baby should consume between 150 and 200ml of formula per kilogram of body weight each day (between 2.5 and 2.5 oz per pound).

As your baby grows, feeding habits and amounts will change.

CHOOSING BOTTLES

When it comes to choosing the right bottle for your new little one, the choices can be staggering.

The first decision to make is glass or plastic. Glass is regaining popularity lately due to concerns over harmful chemicals in plastic bottles. There is a risk of breakage with glass, but they are made quite sturdy and you can purchase wraps made of silicone or foam to cushion the glass from falls. Plastic bottles are cheaper, but may not last as long as glass. Always look for BPA-free plastic bottles.

The size and shape of the bottle are the next considerations. Newborns won’t need more than four ounces, but as your baby grows, she will need up to eight or nine ounces in a sitting. You may want to buy bigger bottles from the start and just not fill them up entirely for your newborn. Bottles with air vent systems and ones with an angled shape may help prevent your baby from swallowing too much air along with her food, which can result in gas and digestion issues. If you chose a specially shaped bottle, make sure it is dishwasher safe and that it fits in your bottle warmer (if used). Drop-in plastic bottle liners are another option for reducing your baby’s air intake while feeding and they also cut down on cleaning time since the liners can be thrown away after use. Of course, liners do have a larger environmental impact.

Finally, you’ll want to decide on the type of nipple for the bottle. If your baby is exclusively formula- fed, the shape of the nipple is not as important, but if you plan to go back and forth between breast and formula feeding, it is a good idea to choose a wide-base nipple that resembles the breast so the baby won’t get confused and have latching on problems. Different nipples are designed to allow a faster or slower rate of flow and you may have to experiment with flow rate until you find one your baby likes. Slower is usually better to start out with and you can increase as the baby ages.

PREPARATION

Before using bottles and nipples for the first time, you can sterilize them in a rolling boil for two minutes. It is unnecessary to sterilize bottles before each subsequent use. Proper washing with hot water and soap is sufficient. If you do choose to sterilize, you can boil, steam, microwave or use a sterilizing solution.

Follow the instructions on the package of formula to figure out the proper amounts of powder or concentrate and tepid water you should mix together in the bottle, then screw on the nipple tightly and shake. If your tap water is considered safe for consumption, it is fine to use for formula, but you can boil your water before making formula if you have concerns. Warming is not necessary, but if your baby prefers it, warm the bottle by placing it in a container of hot (not boiling) water or by using a bottle warmer. Don’t use a microwave as it may create hot spots that can burn your baby’s mouth.

The formula is ready to eat immediately, but can be stored in the refrigerator for up to 24 hours. If the bottle is left out for longer than an hour or two, throw the formula out. Discard any remaining formula when your baby is done eating.

COSTS

The costs of using formula can add up. Powdered formula is the least expensive option, followed by concentrated and ready-made formulas being most expensive. Specialty formulas will also cost more than basic ones. You can expect to pay between $1,500 and $2,000 for formula in your baby’s first year.

CONVENIENCE

You can’t beat the convenience of bottle feeding your baby. Being able to prepare bottles ahead of time means that you can enjoy some time away from your baby while your partner or other helpers assist with the feeding process. You may also be able to head back to work sooner since your baby won’t be as dependent on you.

BONDING

Some women worry about missing out on the bonding that happens during breastfeeding between mother and baby. If you spend time with your baby while you feed her, cuddling, making eye contact and placing her bare skin against yours, you should have no trouble creating a connection.

Fitness Focus is Your No Contract Gym in Saskatoon

What is The Best Time To Workout?

posted by Fitness Focus    |   June 28, 2012 19:52

Questions from around the gym, here are your answers!

If you have trouble with consistency, morning may be your best time to exercise, experts say.

“Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego.

“The thinking is that they get their exercise in before other time pressures interfere,” Bryant says. “I usually exercise at 6 a.m., because no matter how well-intentioned I am, if I don’t exercise in the morning, other things will squeeze it out.”

He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.

  1. Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
     
  2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
     
  3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
     
  4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
     
  5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
    • Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
    • Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
    • Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you’re sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
  6.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
     
  7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
     
  8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
     
  9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
     
  10. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!

Found at http://fatmandreaming.tumblr.com

Fitness Focus is Saskatoon's No Contract Gym

Hypertension – Another Silent Killer

posted by Fitness Focus    |   June 21, 2012 12:52
Having our blood pressure taken is a health check most of us are very familiar with, we would likely have had it taken by the doctor at some point, and as getting a reading of our blood pressure can be done using non invasive means through the use of a cuff, which you could monitor at home, you may also have been checked upon joining a health club or have it checked periodically by a personal trainer, yet in spite of the cost effective and convenient means for testing for high blood pressure, it’s general lack of symptoms leaves many who have it without any symptoms of illness who may not have regular health check ups left with a serious untreated condition.

When we check blood pressure we are measuring the pressure exerted by the blood on the artery walls each time the heart beats (Systolic reading, 1st reading), and the pressure exerted by the blood on the artery walls when the heart is at rest between beats (Diastolic reading, 2nd reading).

Blood Pressure = Cardiac output x Systemic vascular resistance.

The heart will beat harder or the force will increase due to a number of factors, including:

  • Narrowed arteries
  • Being overweight
  • Emotional stress
  • Psychological factors
  • Physical stress
  • Smoking
  • Hormonal regulators
  • High sodium diet
  • Pregnancy

The resistance of blood is increased by:

  • Endothilial dysfunction
  • Atherosclerosis
  • Blood clots
  • Emotional stress
  • Psychological factors
  • Smoking
  • Hormonal factors
  • Pregnancy

Hypertension is more than just elevated blood pressure and can involve other abnormalities such as abnormal glucose metabolism, high triglyceride’s, high LDL (bad cholesterol) and low HDL (good cholesterol), insulin resistance, type 2 diabetes and excessive blood clotting.

A normal, healthy blood pressure reading is considered to be 120:80. 120-139/80-90 pre-hypertensive. A Systolic reading of 140 or above and a Diastolic reading of 90 and above is considered hypertensive.

Amongst those who are hypertensive there are two stages defined by different ranges:

Stage 1 hypertension – 140-159/90-99

Stage 2 hypertension – 160+/100+

There are two types of hypertension, Essential hypertension occurs when there is no known cause, and  there is a genetic component involved, running in the family. The other is known as Secondary hypertension, when high blood pressure is a symptom of another condition, including:

  1. Kidney disease
  2. Tumors
  3. Endocrine diseases
  4. Blockages in the arteries of the Kidneys
  5. Obesity
  6. Narrowing of the Aorta
  7. Rare, uncommon disorders
  8. Some prescription or non prescription drugs.

Causes of secondary hypertension include:

  • Acromegaly
  • Cushings syndrome
  • Decongestants
  • Licorice intoxication
  • Oral contraceptives
  • Pheochromocytoma
  • Primary aldosteronism
  • Renovascular hypertension
  • Sleep apnea
  • Various pain relievers
  • Certain toxins including alcohol and cocaine
  • Diet pills (such as ephedra)

Hypertension damages the vascular system, the heart, the brain, the kidneys and the eyes.

There are a number of measures that we can make to decrease blood pressure if it is high, including:

  1. Eliminating alcohol
  2. Avoid all recreational drugs and some prescription  and non-prescription drugs.
  3. Improve diet – reduce sodium, saturated fat, trans fatty acids, refined carbohydrates, sugar and caffeine
  4. Exercise regularly
  5. Lose weight
  6. Quit smoking

There are of course medications that are prescribed by doctors to treat hypertension but they do often not without side effects. Before you embark on medications, it may be worth considering attempting to lower your blood pressure the natural way, using diet, exercise, supplements and make lifestyle changes.

The potential side effects of many prescription drugs to lower blood pressure include:

  • Fatigue
  • Depression
  • Sexual dysfunction
  • Dry mouth
  • Cough
  • Dizziness
  • Headache
  • Constipation
  • Diarrhea
  • Rash
  • Itching
  • Flushing
  • Swelling of the ankle or leg.

There are studies that have shown that certain vitamins and minerals have been particularly affective in playing various roles in lowering blood pressure in hypertensives, including Potassium, Calcium, Magnesium, Co Enzyme Q10, Vitamin C,D and E , Omega 3 and 6, B6, Zinc and Flavonoids to name a few.

I will present a few studies carried out with the use of Omega 3 fatty acids looking into their effects on blood pressure. In the 1980s and 1990s studies found that fish might lower risk of cardiovascular disease. In 1989 a study published in the New England Journal of Medicine found a significant drop in blood pressure when 15 hypertensive subjects were given 15 grams of fish oil per day.

A paper published in Circulation gave an overview of the results of thirty-one fish oil hypertensive studies, concluding that in cases of mild hypertension, the larger the dose of fish oil the more it reduced blood pressure:

  • Less than 4 grams of fish oil per day =no change in blood pressure.
  • Between 4-7 grams per day = a drop of 1.6 to 2.9mm Hg
  • More than 15 grams per day = a drop of 5.8 to 8.1mm Hg

Omega 3s  know to stop lowering blood pressure when they are in a healthy normal range.

In 1998 a study published in the Journal Hypertension looked at what would happen when hypertensives not only took fish oil but also lost weight. The study involved sixty-three overweight, hypertensive men and women, between the ages of forty to seventy, with Systolic readings between 125-180 and Diastolic readings as high as 109. All of them were told to cut back on their salt intake and then divided into four groups.

Group 1 – Made no changes to their diet or weight

Group 2 – Ate one fish meal per day

Group 3 -  lost weight

Group 4 – Ate one fish meal per day and lost weight

The results:

Group 2 – Systolic blood pressure decreased by 6mm Hg, Diastolic blood pressure decreased by 3mm Hg

Group 3 – Systolic blood pressure decreased by 5.5mm Hg, Diastolic blood pressure decreased by 2.2mm Hg

Group 4 – Systolic blood pressure decreased by 13mm Hg, Diastolic blood pressure decreased by 9.3mm Hg

Concluding that when fish was added to the diet and weight was lost, risk of cardiovascular disease decreased as well as the likelihood for the need for anti- hypertensive drugs.

These are just a few of many methods using nutrition that have been used to combat hypertension and not only with the use of Omega 3s but with other important vitamins and minerals too.

If you are hypertensive it is worth considering making necessary lifestyle changes to reduce your blood pressure through natural means before taking anti-hypertensive drug, consult with your doctor over this first.

Found at Alex Carson Training

Join Fitness Focus Online
Fitness Focus Juice Bar