22 Sunday Territorian. Sunday, July 7, 2013. www.sundayterritorian.com.au

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body+soulsundayterritorian.com.au SUNDAY LIFESTYLE

www.bodyandsoul.com.au

A few minutes is all you

need to re-energise. No,

this is not some crazy

get-fi t-quick scam or fad diet,

just fi ve simple strategies that’ll

put a spring in your step.

BREATHE EASY

Take a deep breath. Notice what

happens to your body. Did your

chest expand and your shoulders

rise up or did your belly expand?

The lower part of the lungs

has a greater surface area for

oxygen exchange, so effi cient

breathing should happen deep

in the abdomen. You can easily

energise yourself by taking fi ve

to 10 deep belly-fi lling breaths.

You can also use this as a simple

technique to calm yourself in

moments of stress, when you’re

likely to fall into shallow breathing.

PUT YOUR FEET UP

We live in a frenetic

world where most of

us soldier on without

stopping because we

have too much to do

– sound familiar? By

taking a fi ve-minute

break every 60 to 90

minutes you’d help

prevent fatigue and

feel more energised

and focused – the

essence of working

smarter, not harder.

DRINK TO THIS

Most people are

in a state of slight

dehydration, which

contributes to low

energy levels. Some

also often confuse

needing water and

being hungry, so

instead of drinking,

they eat. Start the

day with a big glass

of water or freshly

squeezed juice, carry

a bottle of water when

you’re out and about

and have some H20

at the ready on your

desk at all times.

e fi ve-minute

ENERGY ACTION PLANAlways feeling tired? Here’s an almost instant way to look

better and boost your energy levels. By Timo Topp

WALK TALL

Think of an Olympian who has

won gold, standing tall, punching

the air with joy. Now consider a

small child denied a toy: slumped

shoulders with a drooping head.

When we’re excited, our body

tends to be upright. When we’re

tired or depressed, we slump.

If you consciously change your

posture you can positively affect

your mood. Poor posture can also

cause aches, sore muscles and

tiredness. When you’re feeling

tired, stand up, do a few stretches

and re-correct your posture to sit,

stand and walk tall.

HAVE A SNACK

Low blood sugar causes tiredness and irritability. Eating regularly is one key

to stabilising blood sugar levels, which will keep your energy stores steady too.

Have a nutritious snack in mid-to-late afternoon – either a piece of fruit and

some raw unsalted nuts, which provide healthy fats, protein and carbs.

THE ENERGY PLAN

Put it all together: every

couple of hours, enjoy a fi ve-

minute time-out. Have a glass of

water, take some deep breaths, stand

up, do a few stretches, have a snack and

move about for a few minutes. You’ll

have more energy and feel better

about yourself and life

– guaranteed!PH

OTO

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Do you know your pipes from your delts? Get fl uent in gym speak with our handy guide. By Kirsty Welsh

GYM LINGO

GYM LINGO ENGLISH

Pipes, Pythons,

Guns, Des & Troy

Biceps (biceps brachii), on the

front of the upper arm

Abs, Sixpack,

Washboard

Superior defi nition of the

rectus abdominus

Lats Latissimus dorsi (lateral muscles

of the back)

Pecs Pectorals (muscles of the chest)

Delts Deltoid (shoulder muscle –

divided into three sections)

Glutes Gluteals (muscles of the buttocks)

Ripped,

Shredded, Cut,

Sliced, Striated

To have very low body fat with

exceptional muscle

defi nition and vascularity

Pumped The effect of blood engorging the

muscles from intense weight training

Bingo wings The triceps area (back of the arm)

of someone who has body fat

or loose skin in this region

Gap The literal gap at the top of the

thighs of some women, often one

who has minimal body fat

If you’re an active gym

member, no doubt you’ve

discovered a whole new

language that they didn’t teach

you in high school. There are

slang words and abbreviations

for muscles, bones, exercises,

nutritional supplements, body

shapes and types, methods

of training... everything in the

fi tness world, really.

It’s no wonder newcomers

to this community can feel

daunted by the environment.

Allow me to help you ease your

way into gym conversation

without batting an eyelid.

Some terms you may

know, some you may not;

just remember not to take

it all too seriously.

101

Got some gym jargon we forgot to mention? Tweet us your favourites #gymlingo @bodyandsoul_au

wT