We aim to provide an effective and sustainable weight management program that also focuses on general well-being through strengthening the immune system.
ARE YOU READY?
LOOK YOUNGER!
FEEL STRONGER!
LIVE BETTER
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1. SLEEP:
Is the only time our body has the ability to repair itself.
The Quantity and Quality of your sleep directly affect your mental and physical health.
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- The optimum time for your body to repair itself while you sleep is between 10pm to 2am.
- Adults need 7 to 9 hours of sleep.
What happens when we are sleep-deprived?
- Lack of alertness
- Memory suffers
- Risk of infection and chronic illnesses increase
- Libido decreases
- Your looks suffer
All these symptoms are the same as how we would describe elderly people.
Sleep deprivation has a direct link to overeating and weight gain
- Lack of sleep affects our hunger hormones.
- Lack of sleep increases food cravings, more specifically cravings for sugar and carbs.
- It slows down metabolism, and the body’s ability to process carbs and sugar.
“By sleeping less you are programming your body to eat more” – Deborah Malkoff-Cohen
Tips to Improve Your Sleep Cycle
- Do not watch TV, work on your computer or other devices after 9PM.
- Adjust the time you wakeup by 15 to 30 minuites.
- Lessen caffein intake, choose to drink decaffeinated beverages.
- If you have problems with frequent urination at night, avoid drinking liquids after 7PM.
2. PHYSICAL ACTIVITIES:
“Exercise is the miracle cure we have all been waiting for”
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Regular Physical Activities:
- It releases chemicals (endorphins) into your brain that improves your mood yourenergy level.
- 45 minutes of physical activity, allows your body’s metabolism to stay elevated for up to 14 hours
- After a physical activity your body will continue to burn an extra 150 to 200 calories
- Improves your sleep, improves memory and brain function.
- Improves muscle tone and strength; builds bones;
- Reduces body fat.
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Take advantage of opportunities for physical activities!
- Use the stairs
- Walk instead of riding to nearby places
- Taskercise
- Plank while reading
- Laundy squats
- Tricep dips in the office
- Raised calf while washing the dishes.
- Invisible chair while gaming
Excercises:
- Always start with simple Streching exercises to avoid injuries.
- Each set should be completed within 5 to 7 minutes
- Do a total of 3 sets with 5 to 3 minute rest in between sets
- Drink water in between sets
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3. REPLENISH
“Fitness is 80% nutrition, 20% exercise”
“Abs are made in the kitchen”
Food Category
Protein
- Chicken Breast
- Shrimp
- Egg Whites
- Squid
- Lean Beef
- Tofu
- Lean Fish
Carbs
Fibrous carbs
- Fruits and Vegetables
Other Carbs
- Bread
- Potatoes
- Pasta
- Corn
- Noodles
- Peas
- Rice
- Oatmeal
Fats
- Avocado
- Animal Fat
- Oils
4 Eating Habits we need to develop
- Reduce and carbohydrates (especially sugar) and salt intake Carbohydrates are sugars that come in
- main forms Simple and Complex
- Simple Carbs:
- Sugar Syrup
- Honey Soda
- Fruit Juice
- Complex Carbs – High Glycemic Index (Starchy Carbs)
- Rice
- Potatoes
- Oatmeal
- Grains
- Pasta