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Precision Motion Personal Training

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24.01.2022 Have you heard of vitamin K yet? For such a little-known vitamin it sure does some pretty amazing things in your body! It helps keep your teeth and bones strong, prevents kidney stones, balances your blood sugar, fights cancer, and even helps keep your heart healthy! But a lot of us don’t get enough of it (and it’s not listed on most food labels, either).... Here are just a few of its jobs: It tells calcium where to go in your body. It teams up with vitamin D, boosting its efforts to keep your bones healthy. It helps your body use insulin. It helps soothe inflammation. Some of the BEST sources of vitamin K include fermented foods, leafy greens, and veggies: kimchi, sauerkraut, kale, spinach, collards, carrots, broccoli, and fermented dairy such as kefir and yogurt. Will you be eating any of those foods today? REFERENCE: https://experiencelife.com//heres-what-to-know-about-vita/

23.01.2022 How does YOUR yoghurt measure up?? A lot of us get our gut-healthy probiotics from yoghurt! But how do you choose the BEST one!? Here’s a list of tips to buy the healthiest yogurt ... Ingredients: Less is more! Sugar: Aim for 10 grams or less per serving. Note: there’s some natural sugar in dairy products, so pay special attention to added sugar. Plain yoghurt has the least sugar, but it’s nothing a few fresh blueberries can’t fix! Live and active cultures: Yoghurt isn’t yoghurt without S. thermophilus or L. bulgaricus, but it gets bonus points if it also contains L. acidophilus, which can help you digest it more easily. Protein: Aim for 5 OR MORE grams of protein per serving. Greek usually has the most. Protein not only helps your body repair, rebuild, and recover, but it also keeps you feeling full between meals. Taste: Find one with a taste you enjoy, because it won’t do you any good if it just sits in your fridge! My current favourite is Jalna Pot Set Greek Natural Yoghurt. I say current, because I like to try different brands from time to time. What’s your favourite yoghurt? Let me know in the comments!

18.01.2022 TIP: METABOLIC BOOSTER! Eat your meals and snacks at the same time each day Research shows that eating at the same time every day helps with two important factors when it comes to keeping your metabolism stoked.... It works with your body’s natural circadian rhythm (your body’s internal clock). Here’s how it helps: First, it appears when you eat more regularly, there will be a higher TEF (thermic effect of food) which means it takes more calories to work to digest that food! Interesting, right? PLUS your body has a lower blood sugar response to your meals. Both of those factors play a role in both your weight and your metabolic health. TAKEAWAY when possible, try to stick to a regular eating schedule every day! What do you think? Is this something you already do? Are your meals all over the place? Let me know in the comments! REFERENCE: https://pubmed.ncbi.nlm.nih.gov/27305952/

09.01.2022 COFFEE UPDATE: Research shows that people who regularly drink coffee have a healthier gut microbiome. Your gut microbiome is made up of TRILLIONS of bacteria that play a role in everything from your digestion to your heart and even your brain. Researchers at Baylor University found that the gut microbiomes of people who drank 2 or more cups of coffee a day over the past year had healthier gut profiles than people who drank less (or no) coffee.... Interesting, right? They had more bacterial species that were more evenly distributed, with more anti-inflammatory properties ... and they also were a lot LESS likely to include a bacteria linked to metabolic issues and obesity. Researchers are still trying to determine why whether it’s the caffeine, antioxidants, or something else in coffee that makes this happen. But if you’ve been on the fence about quitting coffee, this is a piece of info that might help inform your decision! Are you a coffee drinker!? Let me know REFERENCE: www.webmd.com//could-more-coffee-bring-a-healthier-microbi

04.01.2022 In a bad mood or feeling down? Getting in a good workout might help. A new study published in Lancet Psychiatry showed exercise helps beat the blues. Researchers analysed data from more than 1.2 million adults and looked at the differences between those who exercised regularly and those who didn’t. They balanced the exercising/non-exercising groups so they matched in terms of age, race, gender, marital status, income and education level, body mass index, health and w...hether they’d been diagnosed with depression. Their findings: those who exercised had fewer days of feeling down, or as they put it a lower mental health burden. The exercisers reported 43% FEWER DAYS of poor mental health during the past month vs. non-exercisers. That is MASSIVE! Researchers said all types of exercise were associated with improved mental health, but the biggest boosts came from team sports and cycling, along with aerobic and gym workouts. People who exercised for 45 minutes 3-5 times a week also reported the most benefits. REFERENCE: https://www.thelancet.com//PIIS2215-0366(18)30227/fulltext