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The heart plays a vital role in keeping the body alive. The heart is a pump that pumps life through the body. The heart has two main functions. It pumps blood to the lungs to retrieve oxygen and then pumps that oxygen into the blood and transports it around the rest of the body.

The heart is actually muscle and you have to keep training the muscle to maintain its conditioning. As the saying goes if you don’t use it you will lose it, and this also applies to the heart.

When the heart is in top condition the body works like a highly maintained car engine, it runs perfectly. A heart that is healthy and well taken care off is more able to cope with demands and stress that is put on the body. As the body has been designed to move it is the constant of physical activity that keeps your heart fit.

A healthy heart can provide you and your body with many benefits as follows:

• By acquiring the habit of doing physical exercise everyday you can greatly reduce your risk of heart disease and coronary heart attack. These exercises do not have to be intensive are done for a long period. As little as 15 minutes a day of exercise that makes you breathless will greatly improve the health of the heart.

• A heart that is healthy and strong will enable the body to function more effectively. This will enable the body to take on more strenuous activities and the common daily tasks are done with efficiency and comfort.

• A trained and healthy heart works more efficiently than one that is out of condition. This means the it beats at a lower rate when the body is resting. Over time this means the heart works less and does not wear out.

• The great thing about your heart is that it has the ability to heal and repair itself. For example, if it has already been damaged by heart disease it can be repaired through the proper healing processes and activities.

As you can see the heart plays a very important role and as it is a muscle of the body you have to keep training it to keep it healthy. The best way to do this is to look at your current lifestyle and see if any improvements can be made. For example, you could cut down on high fat foods and introduce more fresh fruit and vegetables into your diet. If you do not take any exercise then maybe you should consider joining a gym or go for a jog a couple of times a week to keep you and your heart in shape.

Always seek medical advise before changing your diet or taking physical exercise if you have a health condition.

Probably one of the most important traits a personal trainer can have is the ability to identify and understand a client’s individual needs and then be able to translate it into an appropriate exercise program. Some clients may have lower back pain, others diabetes. Whatever the ailment, a good trainer should be able to identify it and work to help alleviate/improve the client’s life situation. A first step to helping a client make a change involves the ability to identify what mindset or “stage of change” they are in. This is also known as the “Stages of Change” or the “Transtheoretical Model”.

The transtheoretical model (TTM), was developed by James Prochaska from the University of Rhode Island back in 1977. TTM was developed as a way to help better understand where a person is in their life in relation to helping them change a habit or repeating action, such as smoking.

There are five parts to the stages of change:

*Pre-contemplation-those not interested in taking action in the near future, at least for the next six months

*Contemplation-those that are interested in learning how to change in the next six months

*Preparation-those that are planning on taking action in the immediate future, usually within the next month

*Action-those that have made modifications in their lives within the last six months Maintenance-those that are continuing their modifications, and making sure they do not relapse, usually from 6 months after to 5 years

*Termination-those that have successfully changed and have no temptation to relapse

It is important to know what stage a potential client is at. If for example you meet someone who is in the pre-contemplation stage, using information such as facts as to why they need to lose weight if they are diabetic, is likely to not work, as they are not interested in hearing it. However, if the person is in a state of contemplation, they will be more willing to listen to what you have to say, which could help move them into a stage of preparation.

Not everyone believes in the TTM model. In fact there is little experimental evidence to show that following the model can actually help an individual. However it is good to keep in mind that when speaking with a potential client, not all of them are at the same point in life. You may have to adjust what you say to the client or you could potentially scare them away from wanting to use you as their main fitness professional. For more information on the TTM model, visit http://en.wikipedia.org/wiki/Transtheoretical_model.

It may have dropped from the headlines and nightly news, but H1N1 (swine) flu is still out there. In fact, from mid January to mid February, the U.S. Centers for Disease Control estimates that 2 million new cases of H1N1 flu were diagnosed. That sounds like a large number, but experts are taking heart in the fact that cumulative estimates of disease are going up much more slowly than before.

Many state and local health departments are now reporting only sporadic cases, while the Deep South and Maine continue to report regional outbreaks of the illness. The H1N1 virus was quick to spread worldwide, leading organizations like the CDC and WHO to move away from keeping counts, and redirect attention toward unique outbreaks.

Since the illness was first seen in April 2009, the CDC estimates…

- 42 million to 86 million H1N1 swine flu cases. Mid-range estimate: 59 million.

- 188,000 to 389,000 H1N1 swine flu hospitalizations. Mid-range estimate: 265,000 hospitalizations.

- 8,520 to 17,620 H1N1 swine flu deaths. Mid-range estimate: 12,000 deaths.

The CDC surveillance data are showing that H1N1 was at its worst in October 2009, and by January 2010 cases had declined to below baseline levels. Incidence dipped further in February.

The worry is that since we know that flu pandemics come in waves, there is every reason to be prepared for a third wave of infections.

This is the reason the CDC is still advising anyone who hasn’t yet been vaccinated to get an H1N1 vaccine. In fact, one possible explanation for a delay in another wave of infections could lie with the fact that as of February 2010, 86 million of us have been vaccinated.

Experts caution that while flu activity might be low, people are still getting sick. And serious cases are still sending patients to the hospital. Patients are still dying as a result of this illness.

Also key, assuming that 59 million Americans have had a natural case of swine flu and another 86 million have been vaccinated, this still leaves nearly half the nation vulnerable to the disease.

Of course no expert is willing to make any type of forecast beyond this, though everyone’s got an eye on the numbers. The challenge with the flu, any flu, is that it is known for its unpredictability. Experts can make educated guesses, but no one can say more.

The good news is that since its appearance the H1N1 organism hasn’t changed much; the bad news is that there is always the potential the organism will develop into one that is more deadly.

And since H1N1 can spread just like the regular seasonal flu, you can pick up the germ directly from an infected person, or by touching something they just handled and then touching your face, transferring the organism to your own body.

Now more than ever… keeping up those flu precautions (hand washing, covering sneezes and coughs, not touching your face, and staying away from those who are obviously sick) is a smart idea as we move toward the anniversary of H1N1 swine flu’s appearance.

1. Spend your energy wisely

Several patients talk of using their precious stores of energy like coins from a piggy bank. You carefully ration every ounce of energy.

2. Set reasonable goals

If you are having a bad day, maybe your goal should not be to get groceries, but to take a shower, get dressed, make a sandwich and do the dishes. You may have to lower your expectations but then you can be successful in meeting your goals. It is really ok to lower expectations.

3. Be energy efficient

Some patients sit down on a stool in the kitchen and do not stand at all. When they take the laundry down to the basement, they take a book or newspaper along and stay on the couch. In turn, saving energy without having to go back and forth up and down the stairs. Get a handicapped parking sticker, have your groceries delivered, hire someone to clean the house. Divide your groceries when you shop so the sack with canned goods can sit in the car for a few days until you can bring it in.

4. Schedule rest periods

Some ‘CFS’ patients take power naps, instead of power lunches so she can get through the day at work. It is critical that you schedule rest before and after activities. You have to learn too, to listen to your body. Lie down before it is screaming.

5. Set priorities

Make a list of what you must do, would like to do, and what does not matter. When all your living must be done in a few hours a day, and with only a small amount of energy, you begin to realize what is truly important.

There are many ways that ovarian cancer can be treated, including surgery, radiation and chemotherapy and medication. Many physicians also recommend that patients keep active and eat a diet that is well-balanced and rich in protein. Protein is essential for tissue growth, repair and recovery and is also a dietary source of energy.

It is essential that ovarian cancer patients eat protein-rich foods, which includes lean red meat, poultry, fatty fish such as salmon, nuts, milk products and soy. It is also recommended that patients eat a number of smaller meals throughout the day rather than three meals spread further apart.

Using Protein Supplements in the Treatment of Ovarian Cancer

Many ovarian cancer patients find that they are often weak following treatments and do not feel like eating. This is when protein supplements can especially come in handy. Many supplements can be added to shakes and smoothies, so they are easy to drink and will digest quickly and go to work to help the patient in their recovery. Some of the more popular types of protein supplements include protein powders and liquid protein supplements.

Protein Powder – These are great for people who are busy and are looking for something they can eat or drink on the go. Protein powders can be used to make tasty shakes and smoothies, or they can be incorporated into a number of recipes.

Liquid Protein – You can also use liquid protein to make shakes and smoothies, or it can be used as a stand-alone drink. They are often used post-workout for muscle recovery, and many people, especially people on low-calorie or liquid diets, use liquid protein supplements as meal replacements.

Types of Protein

There are a number of types of protein, and some types are great for some people but not so great for others, especially those with food intolerance or allergies. The main types of protein are whey, casein, soy, rice and egg.

Whey Protein – Whey is a protein that is quickly and easily digested, so it provides immediate muscle recovery effects following workouts. Because whey is a milk derivative, a byproduct from the cheese-making process, it is not good for people who are lactose intolerant or have allergies to milk and milk products.

Soy Protein – Soy protein contains no saturated fats or cholesterol and is considered healthy for everyone. Soy protein is a complete protein, is gluten-free and is low in carbohydrates, fat and sugar.

Rice Protein – Rice protein is a terrific protein supplement for vegetarians, people with allergies (it is hypoallergenic) and the lactose intolerant. It is gluten-free, low in carbohydrates and low in fat and sugar as well. Rice protein comes from brown rice, and is considered to be a complete protein because it contains all 22 of the essential and non-essential amino acids.

Ovarian Cancer and Protein: A Case Study

Linda was in her sixties when she was diagnosed with ovarian cancer. The doctor was glad to have caught it in the early stages (Stage One to be exact) and removed her ovaries. In a preemptive move, he also removed her uterus and fallopian tubes as well. After finishing the surgery, he started her on a round of chemotherapy. Frightened, Linda started reading everything that she possibly could about chemo and what to expect. She knew that she would feel poorly but that she would have to eat to keep up her strength and try to keep her immune system from being depleted completely. She also knew that it would be hard.

After coming home on the first chemo day, she found that eating solid foods was completely out of the question but that she could tolerate some liquids. Thankfully she had done her research, so she knew that she could use a protein shot to keep her strength up. She also knew that it would give her a good amount of protein and that she could consume it in mere seconds. Any longer than that and she might let nausea win out and not be able to eat at all.

Linda knows that she was lucky in that the cancer was found so quickly and that the doctor feels that it was all removed. She also knows that she will need to get her strength back after the treatments are all completed. She is not ready to let cancer get the best of her, and she will continue to fight as much as she physically and mentally can.