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CHOOSE TO BE FIT AND HEALTHY

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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



Relaxation and inner mental training	Better Sleep	Fewer Headaches	John Miller mp3 files

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

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5 minute stretching warmup

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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.

The benefits are compelling.

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?

The Hourglass Diet is a new model for healthy eating, designed to encourage you to eat in a way that

●	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

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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.