10 TIPS for better sleep from Ray Peat

All of the following sleep-enhancing tips promote the production of energy and a reduction in substances that increase stress and inefficient energy production. 1. Eat something salty before bed.Sodium lowers several stress mediators that can rise during sleep including serotonin, adrenaline, cortisol, and aldosterone. Salt optimizes the blood volume and circulation essential for the delivery of oxygenContinue reading “10 TIPS for better sleep from Ray Peat”

Returning to Exercise After COVID-19

Exercise is important, we all know that, especially for our physical and mental health. Returning to exercise after an illness is often a very tough battle, particularly after the current Coronavirus outbreak. You might feel as if you are starting from scratch but your fitness will return quickly once you feel better. Follow these stepsContinue reading “Returning to Exercise After COVID-19”

Exercise and your cycle.

How exercise can be used as a tool to support your monthly cycle. Your period and cycle should come and go with minimal interference with life. If you find yourself suffering from severe PMS, heavy bleeding, breakouts, bad cramps or intense mood swings its time to start finding what the root cause may be andContinue reading “Exercise and your cycle.”

Fitness watches, worth it?

FITNESS WATCHES. DONT BE FOOLED._Devices are inaccurate.Wrist worn energy expenditure devices over estimate the amount of energy expended by 30-98%._30% at minimum! – if your eating back your calories you burned during exercise, you are not going to reach your goals if your goal is WEIGHTLOSS_In a study done with two common wrist worn devicesContinue reading “Fitness watches, worth it?”

Transform your health with WALKING

“15-20 minutes of walking a day can transform your health. “ Marizelle Eggers “the closest thing we have to a wonder drug,” Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention”  According to research walking can have a bigger impact on disease risk and various health conditions than just about any other remedyContinue reading “Transform your health with WALKING”

STAYING MOTIVATED TO EXERCISE

HOW TO STAY MOTIVATED TO EXERCISE. Motivation fluctuates. Its not possible to rely on being motivated to exercise. Creating habits which are sustainable is reliable. Making exercise and daily movement a habit, you will be more successful in staying consistent. You need to work on creating sustainable habits. Look at your schedule, decide how muchContinue reading “STAYING MOTIVATED TO EXERCISE”

RESISTANCE TRAINING

Resistance training is a form of exercise that improves muscular strength and endurance. Examples of strength exercises include: Lifting weights Using resistance bands Using resistance bands Using your body weight for resistance, by doing push-ups, pull-ups, crunches, squats and lunges. Using weight machines at a gym What are the benefits of strength exercises include: Increased leanContinue reading “RESISTANCE TRAINING”