Deep Breathing: De-Stressing the Mind & Body

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Deep Breathing: De-Stressing the Mind & Body

For many, de-stressing means coming home, switching on the TV, putting your feet up and “zoning out” with what many believe is a mental distraction. While this may seem like a good ideal or a relaxing way to end your day is it an effective way of reducing the damaging effects of stress? The short answer is no.

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Who requires higher levels of protein intake?

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Who requires higher levels of protein intake?

Don’t believe the hype that high-protein diets can cause kidney disease and cancer, this is nothing but an urban myth that is not back by scientific evidence.  Research has shown that high protein diets of up to 35% of calories (or even higher) are safe for people without pre-existing kidney problems and can help prevent cancer growth [1,2,3,4], getting enough glycine in the diet is essential.   There is very little evidence that eating a high protein diet increase cancer risk, as long as you eat a well balanced nutrient-dense diet and removed processed meats from the diet. If you would like some more information read this article from Chris Kresser.

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Blood Work: Why Normal is not Optimal?

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Blood Work: Why Normal is not Optimal?

Normal medical reference ranges are the average ranges of the general population and have very little to do with optimal health and longevity.  Today’s “average population” is sick, fat, and unhealthy.   As our population becomes more dysfunctional and obese and suffers from more cardiovascular and autoimmune disease, the “normal” reference range gets wider and wider. How silly is this?  In many cases, medical reference ranges are created using populations that contain a significant number of unhealthy individuals, leading to ranges that don’t reflect a healthy population in today's society. 

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Breakfast: Sweet Potato and Zucchini Fritters With Herb Aioli

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Breakfast: Sweet Potato and Zucchini Fritters With Herb Aioli

If you follow the blog or our social media feed, you will know that we are not big fans of gluten or highly processed gluten-free products. More and more research is linking the many of the proteins in grains like wheat, to severe illness and disease and we encourage our clients to avoid it as much as possible.

Often, our clients find breakfast become a tricky meal when you remove bread and cereal out of the diet.  These quick and easy low nutrient high carbohydrate processed foods have become a staple in many peoples breakfast, and it becomes a head habit to break.  What other options are there?

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Why calorie deficit diets don't work for everyone

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Why calorie deficit diets don't work for everyone

Your genes are not to blame for your health, or your body fat mass, this is 100% dictated by your environment. Where you live, what you eat, what you drink, your behaviours, how physically active you are, your exposure to toxins, your sleep, your stress management, and the community in which you interact. All of these factors play a crucial role in your physical and mental well-being.

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When will you make sleep a priority?

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When will you make sleep a priority?

We hear a lot of people saying they will sleep when they’re dead; those people perhaps don’t realise how much faster they’re running towards their grave than they would if they were sleeping enough.

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How Sleeping More Improves Your Metabolic Function and Performance

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How Sleeping More Improves Your Metabolic Function and Performance

Chances are if you’re not training to compete the reasons why you exercise are to improve your body composition and reap the health benefits of being stronger and fitter. While it is important to follow a training programme or at least move with a certain consistency, it’s also essential to bear in mind that sometimes it can be harder to reach goals without taking a more holistic look at health.

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Team Sustain: Konstantin Rogozhnikov Russia System

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Team Sustain: Konstantin Rogozhnikov Russia System

The Sheiko block is coming to an end, but the high volume muscle pumping sets are only just beginning.  Welcome to the modified Rogozhnikov training block.  Konstantin Rogozhnikov, Head Coach WPC Team Russia, has produced many champions, world, Eurasian, European, Russian. He admits having suffered his methodology out of years of trial and error. On himself—Rogozhnikov is a masters' world championship silver medalist—and his athletes.

The system, a smart blend of Westside, power bodybuilding, and cybernetic periodisation, calls for only two to three workouts a week and is easy to implement.

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The Carb That Makes You Leaner and Healthier

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The Carb That Makes You Leaner and Healthier

Eating carbohydrates before bed has become a hot topic in nutrition, and some people think its a bad idea. This often comes from the belief that eating carbs before you go to sleep leads to weight gain.  There is some evidence to support this argument, but all carbohydrates are not equal, and certain types of carbohydrates can help you lose weight and get a good night sleep.

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Restoring Circadian Rhythm

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Restoring Circadian Rhythm

A circadian rhythm is a roughly 24-hour cycle in the physiological processes of most living beings. Circadian rhythms are self-sustained, but they are susceptible to alterations depending on external environmental coming from such as light and temperature. Circadian rhythmicity is particularly present in the wake-sleeping-cycle and feeding patterns of all animals (including humans) and plays an important role in the prediction of seasonal changes, food availability and predator activity that is crucial for the survival of many species.

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