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25.01.2022 Increase liver health and increase fat burning and energy! (Disclaimer) The information in this post is for educational purposes only. Any changes in diet should be done through a health care professional.

22.01.2022 Try this as a regular discipline to begin to change poor breathing habits, find your best quiet time of the day and lie down where you are unlikely to be interrupted: Wave Breathing: From a supine lying position place your two hands palm down on your lower abdomen to feel your breath. Begin by breathing in through your nose and expanding the lower abdomen, mindfully follow the breath up and fill the lungs and laterally expand the ribcage, finally fill the chest cavity until t...he in breath is complete. At this point you begin to exhale and in wavelike fashion release the air from the chest cavity, collapse the ribcage inward to release the air and finally, deflate the abdomen to complete the exhalation. The entire cycle should only take around 10 seconds to complete and continue daily for several weeks or until it becomes natural and then can move on to more advanced breathing techniques:) See more

21.01.2022 Vitalize the liver The liver is the centre for our vitality fat metabolism and detoxification. The liver is essential for the health of every cell in your body. Without a good functioning liver it is more difficult for the body to give you the energy you want and the protection you need.... One week gentle liver vitalizing 4-6 cups of vegies a day, include spinach, silver beet, Kale, chard, parsley, 1-2 cooked cups of light grains quinoa, buckwheat, brown rice, 1-2 cups- fish, chicken, tofu, tempeh. 1 cup fresh sprouts 2 liters warm water 1 grape fruit One glass juice carrot, beetroot(1/4), lemon, ginger, turmeric and greens (wheat grass, kale parsley etc.) have with one glass hot water. 2 cups dandelion tea. Mid-week : One day only vegetables. (Disclaimer) The information in this post is for educational purposes only. Any changes in diet should be done through a health care professional.

18.01.2022 GAINING LEAN MUSCLE MASS for INCREASING ENERGY AND METABOLISM. Hormones = Vitality, power and strength. If you have been following the posts - The digestion is working well, blood sugars are balanced and the liver is fired up. It is time to look at building and strengthening the body. ... MUSCLES Why muscles are so important for general health and well-being: Muscles are a major booster for metabolism, as they are constantly burning energy, even when not in use. Muscles produce hormones which decrease food cravings and boost metabolism. Muscles stimulate youth promoting hormones Testosterone, Human growth hormone and DHEA. PROTEIN Diet and muscle building: The role of protein. Protein stimulates the production of hormones, particularly, testosterone, Human growth hormone and DHEA. Protein is also essential for muscle building repair and recovery. Having 2 to 3 protein rich meals a day will help to optimize hormonal effects on the body: Increasing- energy, vitality, metabolism and lean muscle mass. (Protein rich foods all animal products (including sea food), nuts and seeds, legumes, tempeh, fresh sprouts.) FATS Hormones are made from fats so a diet with good, healthy fats, is also very important to maximize the production of hormones. Nuts and seeds are the richest and healthiest source of dietary fats, fish and green leafy veggies are also good, as are eggs and dairy products. Note: Do remember that the digestion, liver and kidneys all have process these proteins and fats so it is essential to have a high (low carb) vegetable intake. (Disclaimer) The information in this post is for educational purposes only. Any changes in diet should be done through a health care professional.

18.01.2022 Boosting testosterone. Foods that help boost testosterone. Garlic Fenugreek... Oats Pepitas Oysters Protein and healthy fats. Foods that decrease testosterone Sugar Caffeine Alcohol High carb diet Excessive protein Do doing regular leg exercise, i.e deep squats, is one of the best ways to boost testosterone levels.

08.01.2022 Micro-nutrients: the source of life.

06.01.2022 Half Squat vs Full Squat? You may have heard; don't do full squats, it is bad for the knees, only squat to parallel etc. This is even taught in some institutions that I know of that certify Personal Trainers! The reality is that the natural movement patterns we developed through infancy and our inherent mobility, stability and strength has mostly been lost as we move into adulthood through poor ergonomics, inactivity leading to compromised movement patterns. The full Squat en...hances our mobility and stability, improves digestive function, improves athletic ability and results in greater hormone release for enhanced development of lean muscle mass and will greatly improve mobility and strength through the hips ankles and knees. Squatting to parallel to protect the knee is a fallacy as the knee joint is under the most load at the 90 degree angle to take the movement consistently only to this point will only serve to weaken the body overall and potentially result in further damage to the knees. Beware however if you have been performing half squats, going straight into full squats under load without first been assessed for adequate mobility and strength by a qualified professional is not a good idea. Find a good physical therapist or functional movement specialist to determine your ability to full squat. Once given the all clear, incorporate full squatting into your fitness regime and reap the rewards!:) See more

05.01.2022 Breathe..... We tend to focus on ,as fitness professionals, nutrition and physical activity as the two major factors in determining our health goals and outcomes. Correct breathing however, mayhave a profound effect on both of these areas and more. Learning to breathe diaphragmatically , and fully oxygenating our system can result in increased metabolic rate, improved physical detoxification, improved overall energy levels,decreased signs of ageing, improvement in posture, in...creased mental alertness and decreased anxiety and stress levels. There are many reasons to want to develop correct breathing habits, in fact it should be taught and practised early in any physical training program as it will enhance all other elements. Part 2 shortly.....:)

04.01.2022 Balancing blood sugars This is one of the key elements in managing energy, metabolism (fat burning), moods and food cravings. Our blood sugars are balanced primarily by our pancreas, which produces a hormone called insulin that takes sugar out of the blood and puts it into cells to be used as energy. Imbalances in this are often due to excessive sugar and carbohydrates in the diet which can lead to an excessive amount of insulin being produced the excess insulin lowers bloo...d sugar and drives the body towards storing energy as fat. Low blood sugar leads to, fatigue, irritability, depression, anxiety, poor memory and concentration all of which drives us to look for unhealthy stimulants sugar, caffeine, cigarettes alcohol. To control and regain a balance in your blood sugars, firstly decrease your sugar intake sweet drinks are the worst and this incudes fruit juice! A couple of pieces of fruit daily eaten with some protein or fat (nuts are great) is OK. Avoid cakes biscuits buns etc. avoid dried fruit (berries like goji are OK in moderation). Lower carbohydrate intake bread, pasta, rice, potatoes and sweet potatoes. Increase proteins and healthy fats all meats, eggs, nuts seeds, legumes (if ok with your digestion), sprouts and a little yogurt. Remember light low carb vegetables should be a large portion of a healthy diet, so load up on broccoli, cabbage, lettuce, spinach, celery, beans, carrots, beetroot, zucchini etc. (Disclaimer) The information in this post is for educational purposes only. Any changes in diet should be done through a health care professional.

03.01.2022 How insulin is linked to fat burning and energy or fat storage and fatigue.