Acknowledgements, ix, 
Preface, xix, 
Introduction, xxix, 
Part One, "Mastering Your Life", 1, 
Part Two, "Eating For Life", 69, 
Carbohydrates, 93, 
Protein, 107, 
Fat, 113, 
The Second Circle of Healthy Nutrition, Quantity, 129, 
The Third Circle Of Healthy Nutrition, Timing, 139, 
The Fourth Circle of Healthy Nutrition, Balance, 149, 
The Fifth Circle of Healthy Nutrition, Mastering Your Eating Habits, 171, 
Part Three, "Moving For Life", 195, 
Health and Fitness, 199, 
The Four Elements of Fitness, 201, 
Improving the Muscular System, 211, 
The First Circle of Safe and Effective Exercising, "The Fundamental Laws of Strength-Training", 225, 
The Second Circle of Safe and Effective Exercising, "Principles of Strength Training", 229, 
The Third Circle of Safe and Effective Exercising, "The Six-Step Effective Exercise Plan", 233, 
The Fourth Circle of Safe and Effective Exercising, "The Full Body Workout", 243, 
The Fifth Circle of Safe and Effective Exercising, "Mastering Your Exercise Habits", 289, 
Once More Part One; "Mastering Your Life", 297, 
About The Author, 305, 
Additional Resources, 309,

CHAPTER 1

Part One

"Mastering Your Life"

After reading the preface and introduction you probably understand why this book, unlike most other books about losing weight and regaining strength and energy, first discusses how the brain and mind work.

Everything begins, ends and begins again in the head, brain and mind.

There's no rocket science, just straight forward information, giving you the insight that forms the foundation for establishing healthy lifestyle habits. The information explains how the brain, the most important part of the nervous system, processes the information it receives from our five senses seeing, hearing, feeling, tasting and smelling, and how you can guide your brain to process the information.

Welcome therefore to the title of this chapter "Mastering Your Life". Once you know how to master the processes in your brain, you'll become the conductor of your life and will be able to live your life the way you choose.

The secret to lasting success is to make the process fun, and that is precisely what happens when you know which buttons to push. Understanding how your brain, mind and body work and how they interact puts you in charge, and this feeling of being in control makes all the difference.

We'll start by looking at the hardware or anatomy of the nervous system, the organ system which controls every function of the human body, making it the first responsible for our physical and mental well-being.

Take your time to read through this information for it will come back when we cover the topics of healthy nutrition and safe and effective exercising in Parts Two and Three.

After reviewing the hardware, it's time to take a look at the software or programming of the mind. Here we arrive at the core of where the magic happens.

The mind houses our conscious and subconscious, the place where we process our thoughts and feelings, where we create our beliefs, habits and expectations, and ultimately our life.

Without aligning the processes that occur in our mind with the goals we pursue, achieving success will be unlikely. That's why 95 to 98 percent of the people who try to improve their health and quality of life through losing weight and regaining strength and energy, for instance, fail repeatedly.

I therefore recommend that you first make yourself familiar with Part One of this book "Mastering Your Life" and then dive into Parts Two and Three, "Eating for Life" and "Moving for Life".

I hope that you'll find it to be a fun and rewarding journey that will change your life for the better, for the rest of your life.

The Anatomy of the Nervous System

The nervous system's role and function is to continuously collect, process and store information about its internal and external states. The system is made of neurons or nerve cells and comprises the central nervous system, consisting of the brain and the spinal cord, and the peripheral nervous system, the vast network of nerves throughout the body, linking to the spinal cord and brain.

Neurons, see the image below, have three parts, a cell body or nucleus, dendrites or thread like structures surrounding the cell body for incoming signals and axons or nerve fibers, which are meant for outgoing signals and are connected to thousands of other neurons. These axons can vary in length from a millimeter to a meter.

The point where the axon of a neuron connects to the dendrite of another neuron is called a synapse. Every time we see, think, feel, imagine or remember something, electrical impulses coming from or going to the brain cause the release of neurotransmitters that transfer messages to cells of the body. These brain chemicals drive the impulses to the next neuron, part of a same specific pathway, at a speed of up to 250 miles or 400 kilometers per hour.

Through our DNA, repeated learning and experiencing, these electrical impulses create a chain of connections between neurons that form a pattern or pathway in the brain tissue. Because each neuron that becomes part of a pathway can become part of other pathways as well, the number of pathways that can be created is virtually limitless. This in turn makes the brain's ability to learn, remember and store information nearly endless.

Every time our mind remembers an experience triggered by words, phrases, sounds, smells, taste, pictures or touch, the connected neural pathway stored in the brain will be reactivated, making us act in accordance with that pathway.

The neurotransmitters responsible for driving electrical impulses along certain pathways enable movement or muscle actions, and initiate emotions, hunger, sleep, learning, arousal, alertness and memory.

Below follows a short and simple overview of the neurotransmitters and their main functions that are relevant for this book.

- Noradrenaline and norepinephrine, are released during acute stress, setting off the fight or flight response, meant to increase blood sugar levels, blood pressure and heart rate, and widening the airways and peripheral blood vessels.

- Serotonin is a mood-boosting neurotransmitter. When serotonin levels increase, you feel good about yourself, whereas low levels make you feel sad, depressed and lonely.

When you're feeling down, thinking back to a past success or about something you feel grateful for promotes the release of serotonin and will make you quickly feel better.

Serotonin also influences hunger. It gives you a satisfied feeling and therefore acts as a natural appetite suppressor. Keep your serotonin levels up and you'll find it easier to lose weight.

The nerve cells in the gut take care of the production of about 80 to 90 percent of this neurotransmitter, which explains its important role in digestion. Other functions of serotonin are regulating the sleep and wake cycle, pain control, arousal and promoting the function of other neurotransmitters.

Drugs such as ecstasy and LSD are known for causing an immense increase in serotonin levels.

- Gamma aminobutyric acid (GABA) is nature's version of valium. It decreases brain activity and produces a calming effect for clear thinking.

- Dopamine influences movement, mood, learning and focus/ attention. It drives our motivation to get things done. This neurotransmitter is released in anticipation of a new stimulus.

Dopamine is part of the brain's reward pathway that gives a reward in the form of feeling good for choosing activities that enhances the chance of survival as a species.

Think of activities fundamental to life such as eating, drinking, sex, shelter and the upbringing and caring for offspring. The feel good reward connected to the specific action stimulates someone to remember and repeat the associated action.

An example of dopamine's effect would be buying a DVD that you've been waiting to be released. Dopamine inundates your brain when you feel excited on your way to the store, and drops once you have the DVD in your hands and leave the store.

- Endorphins work like morphine. The name endorphin is a combination of endogenous morphine. Endogenous means produced within the body. Endorphins block pain, for instance during natural childbirth, but are also responsible for feelings of bliss and pleasure.

Endorphins take over where dopamine ends. Using the example about purchasing the DVD; endorphins are responsible for the feeling of pleasure when you watch the film. Another example is the feeling of satisfaction when having sex or eating a scrumptious meal.

- Anandamide, also known as the bliss compound blocks feelings of pain and depression. A deficiency of this neurotransmitter leads to stress and anxiety. Although endorphins are often associated with the bliss-like feeling endurance runners call a runners high, recent studies have shown that anandamide is probably more responsible for this effect than endorphins. The reason is that endorphins can't cross the blood-brain barrier, whereas anandamide can.

The Difference between Hormones and Neurotransmitters

Neurotransmitters send messages to cells of the body and so do hormones.

The difference between the two is the release mechanisms. Neurons produce neurotransmitters, which use the nervous system as a transmission mechanism, whereas the endocrine glands produce hormones, which use the blood stream as a transmission mechanism.

Due to the nature of the mechanisms, neurotransmitters act extremely fast whereas hormones act more slowly and can last from seconds to days.

Part One of the Central Nervous System, The Brain

The human brain consists of about 86 billion neurons or nerve cells, each capable of making 10,000 connections. The brain is 2 percent of the body's weight, consumes 20 to 30 percent of the daily calorie intake and consists in fact of three brains; the cortex, the limbic brain and the reptilian brain.

The Cerebrum or Cortex

The first brain is the cerebrum, or cortex, and is the largest of the three. It is linked to higher brain functions such as thought and action. It has four sections, called lobes, each with specific functions, such as the following:

Frontal lobe: problem solving, logic, intellect, reasoning, planning, movement and parts of speech

Parietal lobe: movement, recognition and orientation

Occipital lobe: vision

Temporal lobe (behind the temples, not visible on the image): hearing, speech and memory

The brain has two hemispheres or halves. The right hemisphere is linked to creativity and the left to logic. Both halves are connected by the corpus callosum, consisting of axons or nerve fibers or threadlike parts of a nerve cell that transport impulses form one cell to another.

The neocortex forms about 90 percent of the cerebrum and is considered to be the most recently evolved structure of the brain. Similar to any other part of the body, the brain needs time to fully develop and remains "under construction" till the age of approximately 25 in females and 28 in males. This pertains in particular to the areas for higher brain functions such as the neocortex where new tissue and connections are continuously added.

As an a-side line, this is why you can't really blame adolescents for their sometimes problem causing behavior, as the development of the parts of their brain connected to emotions, planning and decision making takes time.

The Limbic Brain

The second brain is the limbic, mammalian or emotional brain located below the cerebrum or cortex. It is the area of the brain that combines higher mental functions with primitive emotions and consists of four major parts.

The first part is the thalamus where almost all sensory information enters and is sent forth to the overlying cortex.

The second part is the hypothalamus, responsible for a number of functions such as controlling the pituitary gland or master gland. This gland regulates the thyroid gland which produces thyroxine and the adrenals that produce cortisol.

Other functions of the hypothalamus are regulating emotions, thirst, hunger, sleep/wake rhythms and the autonomic nervous system explained below.

The hypothalamus is also important for maintaining homeostasis, the state of balance in the body where all body functions occur smoothly and the demand for energy matches with the supply of energy.

Third part is the amygdala which comprises two clusters of nerve cells with the shape of almonds. They are involved in preparing the body for the fight and flight response and in storing of information, particularly those related to emergencies and emotional events. They also play a role in the development of extreme fear and storing long-term memories.

The fourth major part of the limbic brain is the hippocampus, important for learning, converting short term memory to long term memory and for registering information about the environment and the events we experience, real or imagined.

The amount of information that can be stored in the hippocampus is enormous. Studies have shown that London taxi drivers have an enlarged hippocampus due to spending years on committing the numerous streets to memory.

The hippocampus is very vulnerable to continuous stress. Stress and the related stress hormone cortisol can damage neurons which in turn can cause the hippocampus to shrink.

The Reptilian Brain

The third brain is the reptilian brain consisting of the cerebellum and the brainstem. The brainstem in turn consists of the midbrain, pons and medulla.

The cerebellum, also known as little brain and hindbrain, is associated with posture, balance and coordination of movement.

The brainstem regulates basic functions such as heartbeat, breathing, body temperature and blood pressure.

The reptilian brain is seen from an evolutionary viewpoint the oldest and most powerful of the three brains. It is an instinctive, primitive brain all reptiles, mammals and humans are equipped with.

Survival is the number one job of our brain and in particular of the reptilian brain. Because the reptilian brain works instinctively, we don't even need to think before we act to protect ourselves when we feel in danger or injured.

Examples of instinctive responses of the reptilian brain are attack or run, aggression, fear, anger, revenge, reproduction and territorial behavior.

Part Two of The Central Nervous System, The Spinal Cord

The second part of the central nervous system, the spinal cord, resides within the vertebral column. The main tasks of the vertebral column are providing stability and flexibility for movement, transmitting body weight and protecting the spinal cord.

The spinal cord is about 45 centimeters or 18 inches long in men and 43 centimeters or 17 inches long in women, runs from the base of the skull to the lower back and connects the brain through 31 pairs of spinal nerves with the peripheral nervous system.

The two functions of the spinal cord are providing a two way street for signals coming from and going to the brain and handling reflexes. To avoid delay, not the brain but the spinal cord regulates reflex actions. The brain analyzes and processes the event after the reflex.

The Peripheral Nervous System

The peripheral nervous system, see the image below, is the vast network of nerves throughout the body that carries information from within and outside the body to the spinal cord and brain and carries commands from the brain via the spinal cord to all parts of the body.

The peripheral nervous system divides into the somatic nervous system controlling the voluntary skeletal muscle contractions and the autonomic nervous system controlling the involuntary muscle contractions of blood vessels, smooth muscles, which are muscles that surround or are part of internal organs, cardiac muscles and the internal organs that make up the digestive system. The diagram below summarizes how the peripheral nervous system is organized.

The autonomic nervous system regulates the body's unconscious actions and consists of the sympathetic and the parasympathetic nervous system. They function in opposition to each other and work on the smooth muscles of the internal organs. When one system excites, the other inhibits.

It is the hypothalamus, part of the limbic brain that controls the autonomic nervous system.

Other names for parasympathetic nervous system are the rest and digest system or the feed and breed system. When this system dominates, the body is in a relaxed state where digestion and assimilation, healing, recovering and building of new body tissue can occur.

When the sympathetic nervous system dominates, the body is in a state of survival, also known as fight or flight. The secretion of stress hormones such as adrenaline and cortisol directs blood from the gut section to the arms and legs for running or fighting and to the brain for fast thinking. Blood vessels and airways widen, heart rate increases and blood pressure raises.

How the Automatic Nervous System Influences our Metabolism

Translated to our daily life it means that our mental state, relaxed, stressed or somewhere in between, determines which of the two systems dominates and whether the metabolic processes that occur in our body are either anabolic or catabolic.

Metabolism is the total of chemical processes that occur in the body necessary for growth, repair and maintenance of body tissue, to produce energy and to eliminate waste.

(Continues...)

Excerpted from Brain & Body Fit After Forty by Patrick Streppel. Copyright © 2016 Patrick Streppel. Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

“Acerca de” puede pertenecer a otra edición de este título.

PBShop.store UK

Fairford, GLOS, Reino Unido

Vendedor de 5 estrellas

Vendedor de IberLibro desde 11 de junio de 1999

Tarifas de envío de Reino Unido a Estados Unidos de America

Artículo	De 10 a 20 días hábiles	De 10 a 20 días hábiles
Primer artículo	EUR 6,02	EUR 6,02

Los plazos de entrega los establecen los vendedores y varían según el transportista y la ubicación. Los pedidos que pasan por la aduana pueden sufrir retrasos y los compradores son responsables de los aranceles o tarifas asociadas. Los vendedores pueden ponerse en contacto con usted en relación con cargos adicionales para cubrir cualquier aumento en los costes de envío de los artículos.

Métodos de pago

Descripción de la tienda

**Please note our transit times are from the date of dispatch.** We first started out as “The Paperback Exchange,” a chain of physical bookstores where we would part exchange your beloved books for new stories to transport you to faraway places. However, as shopping started to evolve to online shops and marketplaces, we bid our stores goodbye to become “PBShop.” This transition has only allowed us to blossom as we now ship thousands of titles to book lovers across the globe. We pride ourselves in being a community of local book lovers which allows our passion and devotion to shine in everything we do. In 2020 we not only celebrated our 20th birthday but our 1st birthday as being completely employee owned after becoming an E.O.T in September 2019. We are proud to be different and embrace standing apart on a book mountain by working from a virtual inventory which allows us to provide thousands of books that may be difficult to get for your bookshelf or your studies. Working with a number of different suppliers allows us to explore other avenues such as puzzles, sheet music and even stationery so we really do have something for everyone. Life is about being versatile in all realms of existence. If this is your first purchase with us, or you are a returning customer, we would like to welcome you to the PBShop family, for there is no friend as loyal as a book. We are a company who put our customers at the centre of everything we do as we understand the importance of reading because once you learn to read, you will forever be free. There are a whole lot of things in this world of ours that we are yet to explore, which is why we will forever inspire curious minds.…

Especialidad

Hardbacks, Paperbacks

Información empresarial del vendedor

Pbshop.co.uk

Unit 22 Horcott Industrial Estate, Horcott Road
Fairford, Reino Unido GL7 4BX

Contactar con el vendedorVer los artículos de este vendedorVer la página principal del vendedor

Condiciones de venta

Returns Policy
We ask all customers to contact us for authorisation should they wish to return their order. Orders returned without authorisation may not be credited.
If you wish to return, please contact us within 14 days of receiving your order to obtain authorisation.
Returns requested beyond this time will not be authorised.
Our team will provide full instructions on how to return your order and once received our returns department will process your refund.
Please note the cost to return any unwanted order to us is borne by the buyer.
Should your order arrive damaged, not as advertised or faulty, we must be advised of this within 14 days of delivery. Please contact us so we can find the best solution for you.

Our Customer Care Team can be contacted by emailing alborders@paperbackshop.co.uk, or by calling our UK Office on +441285 712 917. We are available 9:00am till 5:30pm GMT Monday to Friday.

Derecho al desistimiento

Si es un consumidor, puede rescindir el contrato de acuerdo con lo siguiente. Por consumidor se entiende cualquier persona física que actúe con fines ajenos a su actividad comercial, empresarial, oficio o profesión.

Información sobre el derecho de desistimiento

Derecho legal de desistimiento

Tiene derecho a rescindir este contrato en un plazo de 14 días sin dar ningún motivo.

El periodo de desistimiento vencerá a los 14 días desde que usted, o un tercero que no sea el transportista e indicado por usted, adquiera la posesión física del último bien o del último lote o pieza.

Para ejercer el derecho de desistimiento, complete de forma electrónica y envíe una declaración clara en nuestro sitio web, desde "Mis compras" en "Mi cuenta". Le enviaremos sin demora un acuse de recibo de dicho desistimiento a través de un soporte duradero (por ejemplo, por correo electrónico).

Para cumplir con el plazo de desistimiento, basta con que envíe su comunicación relativa al ejercicio del derecho de desistimiento antes de que venza el periodo de desistimiento.

Efectos del desistimiento

Si rescinde este contrato, le reembolsaremos todos los pagos que hayamos recibido de usted, incluidos los gastos de envío (excepto los gastos adicionales que surjan si elige un tipo de envío que no sea el tipo de envío estándar más económico que ofrecemos).

Podemos hacer una deducción del reembolso por la pérdida de valor de cualquier bien suministrado, si la pérdida es el resultado de una manipulación innecesaria por su parte.

Efectuaremos el reembolso sin demoras indebidas y, a más tardar, 14 días después de que se nos informe de su decisión de rescindir este contrato.

Efectuaremos el reembolso utilizando el mismo medio de pago que utilizó para la transacción inicial, a menos que haya acordado expresamente lo contrario; en cualquier caso, no incurrirá en ningún cargo como resultado de dicho reembolso.

Podremos retener el reembolso hasta que hayamos recibido los bienes o hasta que nos haya presentado una prueba de que los ha devuelto, lo que ocurra primero.

Deberá devolver los bienes o entregarlos a PBShop.store UK, Fairford, United Kingdom, +44 1285 712917, sin demoras indebidas y, en cualquier caso, en un plazo máximo de 14 días a partir del día en que nos comunique su desistimiento del presente contrato. El plazo se cumple si devuelve la mercancía antes de que venza el periodo de 14 días. Tendrá que asumir los gastos directos de devolución de los bienes. Usted solo es responsable de la disminución del valor de los bienes como resultado de una manipulación distinta a la necesaria para establecer la naturaleza, las características y el funcionamiento de los bienes.

Excepciones al derecho de desistimiento

El derecho de desistimiento no se aplica a lo siguiente:

La entrega de periódicos, diarios o revistas, con la excepción de los contratos de suscripción; y
El suministro de contenido digital que no se proporcione en un soporte tangible (por ejemplo, en un CD o DVD) si, al hacer el pedido, aceptó que podíamos empezar a entregarlo y que no podría desistir una vez iniciada la entrega.

Condiciones de envío

Orders are shipped from our UK warehouse. Delivery thereafter is between 4 and 14 business days. Please contact us if you have any queries about our services or products.

Privacidad y seguridad

We are committed to protecting the privacy and security of personal data. This policy tells you how we will collect and use your personal data, and what you should expect in respect of the personal information about you that we have collected.

We are PBShop.co.uk Limited (registered in England & Wales with Company No: 9366362). Our registered office is at Swatton Barn, Badbury, Swindon, SN4 0EU, United Kingdom.

The person with responsibility for our data protection compliance is the Managing Director and they can be contacted via email at help@pbshop.store.

We are the data controller of the personal data that we keep and use, and we are therefore responsible for making sure that our systems, processes and people comply with the relevant data protection laws in respect of that personal data.

We will act in respect of personal data to comply with the six principles of the General Data Protection Regulation (“GDPR”), which are:

Lawfulness, fairness and transparency;
Purpose limitation;
Data minimisation;
Accuracy;
Storage limitation;
Integrity and confidentiality.
You have rights in respect of how your personal data can be processed; these include the right to request:

a copy of your personal data;
that inaccurate data is rectified; and
that your personal data is, in certain circumstances, erased or restricted.
You have the right to complain to the Information Commissioner, which you can do by contacting the Information Commissioner’s Office (ICO) directly. Full contact details, including a helpline number, can be found on the ICO website (www.ico.org.uk). This website also has useful information on your rights and our obligations. However, please raise any concerns or issues with us first so that we may deal with this as quickly as possible for you.

COLLECTION, USE AND DISCLOSURE OF PERSONAL DATA
We collect and process data for the following reasons:

personal data collected and created in relation to our selling books and other items; and
personal data relating to our people (which means those people working for our company, or providing services to us, or potentially working or providing services to us, including employees, consultants, temporary or casual workers and contractors).
All of our people are required to abide by our Privacy Policy when handling personal data, and are provided with appropriate data protection training. Any breach of data protection will be taken seriously, and may result in disciplinary action.

Selling books and other items
COLLECTION:
We will collect personal information which may include names, addresses and other information for our customers. This will be done for the management of the commercial relationship with our customers.

We may collect this personal data from you directly, and also from third parties, including publicly available third party sources. Additional personal data will be collected as it is created by or supplied to us in the course of anything we do for you.

USE:
We will use the personal data in the course of making sales and to comply with requirements that we are required to undertake.

We will only use your personal data when the law allows us to. Most commonly, we will use your personal data in the following circumstances:

in performance of a contract (the agreement to sell books and other items); and/or
compliance with a legal obligation; and/or
vital interests of the data subject; and/or
where it is necessary for our legitimate interests (or those of a third party) and your interests and fundamental rights do not override those interests.
We may also use your personal data in the following situations, which are likely to be far less common:

where we need to protect your interests (or someone else’s interests);
where it is needed in the public interest or for official purposes.
DISCLOSURE:
We may share personal data with third parties as is necessary in the sale of books and other items, including to third party providers who deliver services to support the operation of our company.

In respect of all disclosures of personal data, we will only share the personal information which is necessary for the particular purpose for which it is provided, or where we have another legitimate interest in doing so, and we will ensure that the personal data is appropriately protected.

RETENTION PERIOD:
We will keep personal data only for as long as is necessary to fulfil the purposes for which we collected it, including for the purposes of satisfying any legal, accounting or reporting requirements. Normally, our retention period for personal data collected for this purpose is a minimum of 6 years after the end of the period that we are selling books and other items.

Our people
COLLECTION:
We will collect names, addresses, contact details, education and employment history, identity and other background checks (which may include appropriate criminal and financial checks and confirmation of the right to work in the UK), marital status and information on next of kin and dependents, financial information (such as bank details and NI numbers), date of birth, gender, a copy of your passport and driving licence, performance information and compensation history, recruitment information (including references), salary, benefits, pension and annual leave information, disciplinary and grievance information, photographs, information about your use of our information and communications systems and CCTV footage or other information obtained through electronic means.

We may collect and use special categories of personal data as required in the carrying out of obligations and exercising specific rights of us or the data subject in the field of employment. This may include information relating to matters such as health, racial origin, religious belief and offences or alleged offences.

Personal data may be collected from you during the selection process (for example via your application form and CV) and during your employment (including holiday forms, expense claims, performance reviews, any disciplinary or grievance processes), or from third parties, including referees, health service providers, background check providers.

USE:
Personal data of our people will be used for HR administration and management, both in respect of the selection of people to work for us (including suitability, eligibility and/or fitness to work), and those who do work for us, to include learning and development, disciplinary and security (of people, offices and data) requirements, providing and liaising with benefits providers, business management and planning (including accounting and auditing), paying you and dealing with tax and NI deductions, assessing and deciding on salary reviews and compensation, conducting performance reviews and managing performance, dealing with legal disputes involving you or others, preventing fraud, monitoring your use of our information and communications systems, ensuring compliance with our policies, and equal opportunities monitoring.

We will only use your personal data when the law allows us to. Most commonly, we will use your personal data in the following circumstances:

In performance of a contract with you; and/or
compliance with a legal obligation; and/or
vital interests of the data subject; and/or
where it is necessary for our legitimate interests (or those of a third party) and your interests and fundamental rights do not override those interests.
We may also use your personal data in the following situations, which are likely to be less common:

where we need to protect your interests (or someone else’s interests);
where it is needed in the public interest or for official purposes.
In respect of all disclosures of personal data, we will only share the personal information which is necessary for the particular purpose for which it is provided, or where we have another legitimate interest in doing so, and we will ensure that the personal data is appropriately protected.

In respect of special categories of personal data, we may process this in the following circumstances:

in limited circumstances with your explicit written consent; and/or
where we need to carry out our legal obligations and in line with our policies; and/or
where it is needed in the public interest (such as for equal opportunities monitoring or in relation to our occupational pension scheme), and in line with our policies; and/or
where it is needed to assess your working capacity on health grounds, subject to appropriate confidentiality safeguards.
Less commonly, we may process this type of information where it is needed in relation to legal claims or where it is needed to protect your (or someone else’s) interests and you are not capable of giving your consent, or where you have already made the information public. We may also process such information about our people (or former people) in the course of our legitimate business activities with the appropriate safeguards.

The special categories of personal data may be used in the following ways:

in relation to leaves of absence, to comply with employment and other laws;
in relation to your physical or mental health, or disability status, to ensure your health and safety in the workplace and to assess your fitness to work, to monitor, manage and administer benefits and absences;
in relation to your race, national or ethnic origin, religious, philosophical or moral beliefs, or your sexual life or sexual orientation, to ensure meaningful equal opportunity monitoring and reporting.
DISCLOSURE:
Personal data may be transferred to service providers who support the operation of our business (such as payroll service providers), to other third parties reasonably necessary in the conduct of our business (including insurers, professional advisors, regulators). These third parties may be acting as processor, or controller of personal data in their own right.

RETENTION PERIOD:
We will keep personal data only for as long as is necessary to fulfil the purposes for which we collected it, including for the purposes of satisfying any legal, accounting or reporting requirements. We will normally keep personal data of applicants who we do not employ for six months after we receive it.

We will keep personal data of employees throughout your employment and normally for a minimum of six years after your employment ends.

Changes to your personal data
It is very important that the personal information that we hold about you is accurate and current. Please tell us if your personal information changes during your relationship with us.

Data Security
We have put in place measures to prevent your personal data from being accidentally lost, used or accessed in an unauthorised way, altered or disclosed. In addition, we limit access to your personal data to those of our people and other third parties who have a business need to know. They will only process your personal data on our instructions and where they have agreed to treat the information confidentially and to keep it secure. We have put in place procedures to deal with any suspected data security breach and will notify you and the ICO of a suspected breach where we are legally required to do so.

Where we store your personal data
We principally store data, both electronically and on file, at our office.

Personal data may be transferred outside of the EEA by processors acting on our behalf. For transfers to countries not considered adequate by the EC, we will ensure that personal data is adequately protected, as required by the GDPR. This would include by use of the Standard Contractual Clauses adopted by the EC to protect personal data.

Your rights
Under certain circumstances, you have the right by law to request:

access to your personal data. This enables you to ask to receive a copy of the personal data that we hold about you and to check that we are lawfully processing it.
correction of the personal data that we hold about you.
erasure of your personal data.
object to processing of your personal data where we are relying on our legitimate interest and there is something about your particular situation which makes you want to object to processing on this ground. You also have the right to object where we are processing your personal information for direct marketing purposes.
restriction of processing of your personal data.
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Brain and Body Fit After Forty

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Brain & Body Fit After Forty

Moving From Intention To Results

Balboa Press

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