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Top 5 Tips to Sleeping Better

Top 5 Tips to Sleeping Better

By | Featured, Uncategorized, Weight Loss | No Comments

Sleep is one of those aspects of health that is often swept under the carpet and seen as a luxury. The phrase “I’ll sleep when I’m dead” is lightly thrown around, but what is sleep deprivation really doing to your body?

Studies show that insufficient sleep can present with the following symptoms:

  • Irritability
  • Increased hunger
  • Reduce cognitive function
  • Headaches
  • Fatigue and malaise
  • Moodiness
  • Reduced immune function

Sleep deprivation may also increases the risk of diseases such as obesity, diabetes, and cardiovascular disease.

So how do you know if you’re getting enough sleep?

If you fall asleep with ease, and wake refreshed with energy in the morning it is very likely you’re getting enough of the ZZZ’s. If however it takes you ages to fall asleep, you feel restless during the night, are constantly waking, tossing and turning and when you do wake in the morning you feel like you’ve been partying all night… then you probably need more hours of sleep or better quality of sleep.

What can you do?

The following tips will assist your body in preparing for a good night’s rest and aim to improve the quality and if needed, the duration of your sleep.

Rise with the sun: getting 10-15 minutes of daylight exposure when you wake supports the production of the hormone melatonin for the following night’s sleep. Melatonin is a hormone that is naturally produced by your body and works to regulate sleep patterns.

Get that bedroom really dark! Although getting daylight exposure can assist in producing melatonin, it’s the absence of light that triggers your body to produce more of it, so getting thick black out blinds and turning the lights down or off before bed can really help your body wind down for sleep.

Focus on foods rich in tryptophan such as beef, chicken, fish, tofu, and bananas.
Tryptophan assists in the production of melatonin, and giving your body enough of the right ingredients will help it naturally produce this hormone that is essential for sleep.

Remove caffeine and other stimulants such as sugar after 1pm: stimulants cause your body to produce cortisol, when cortisol is high the body cannot effectively produce melatonin

So if you’re lacking in quality sleep or just not getting enough of it, implementing these tips is a great place to start to get you own your way to a restful night

Happy Day!

Jenna Poole
UY Nutritionist

Intermittent Fasting

Intermittent Fasting

By | Articles, Fruits and Vegetables, HEALTH & NUTRITION, Healthy Living, Weight Loss | No Comments

Do you want to unleash your fat burning potential? To uplevel your brain, protect your heart and live epically?
Intermittent fasting (IF) is a tool you can use in your weekly routine to attain these benefits.

So what is it? Essentially, intermittent fasting is a way of eating that utilizes a fasting window (where you don’t consume any food) and an eating window (the time frame where you eat your normal daily intake).

Benefits of IF include:
• Regenerating cells
• Detoxifying cells
• Has shown to be protective against Alzheimer’s and dementia
• Reduce inflammation
• Burn Fat
• Boost cognitive function

For a moment I want to take you back to primal days. Imagine you’re ravenous and there’s no food in sight, you’ll have to go hunting for it. In order to do this, you need to have lots of energy, clarity, and focus in order to run and strategize the hunt.

Now back to the current day, I want you to take a moment to check in with how you currently feel when you’re hungry or low on fuel. Do you get irritable? Cranky or moody? Do you feel lethargic and unmotivated?

Would it make sense to feel this way when the only way to survive was to move, strategies and be able to walk or run for hours in order to find food? No, no it wouldn’t.

Your body is physiologically designed to thrive when fasting. Boosting cognitive function allows you to strategize your hunt and think clearly when gathering food.
Boosting physical performance, means you have the energy and the power in your movements to run, jump, and climb in order to hunt down the beast.

Your body is built for this and designed to go stretches without food.

Yes, we live in a modern world, but we also live in a primal body. Let’s respect that.

So how do you do it? Start with 2 days a week with the following fasting regime:
Fasting window (8pm to 12pm the following day)
Eating window (12pm to 8pm on the same day)

Consume your normal amount of foods within the eating window. And it is important you break your fast with a nourishing meal. This is not an excuse to eat crap. Again, respect your body.
When fasting you can have herbal tea, water, black tea, and coffee. Nothing with calories is allowed as this will take your body out of fasting mode.

If you enjoy fasting and are reaping the incredible benefits, you can increase it to 3-4 times a week.

At the end of the day, it’s all about figuring out what makes you thrive, and this is one way to get there!

Happy Day!
Jenna Poole, Nutritionist

Looking to push yourself to your limits and beyond?

By | BUILD MUSCLE, Featured, TRAINING & WORKOUT, Videos, Weight Loss, Workout | No Comments

Andy shows you a BRUTAL BACK WORKOUT to test even the most advanced…

FULL ROUTINE

A – WEIGHTED WIDE GRIP PULL UPS | 12 REPS

B – BENT OVER BARBELL ROWS | 6 REPS

C – SEATED ROW | 12 REPS
C – BEHIND THE HEAD LAT PULL DOWN | 12 REPS
C – CABLE OVERHEAD PULLS | 12 REPS
C – SINGLE ARM DUMBBELL ROW | 12 REPS

D – WIDE GRIP LAT PULL DOWN | 12 REPS
D – CLOSE GRIP LAT PULL DOWN | 12 REPS
D – CABLE TRAP 3 ROW | 12 REPS

E – DROP SET T-BAR ROW | 12 REPS