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

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.

  • 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?

  1. Lack of alertness
  2. Memory suffers
  3. Risk of infection and chronic illnesses increase
  4. Libido decreases
  5. 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

  1. Do not watch TV, work on your computer or other devices after 9PM.
  2. Adjust the time you wakeup by 15 to 30 minuites.
  3. Lessen caffein intake, choose to drink decaffeinated beverages.
  4. 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”

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.

Take advantage of opportunities for physical activities!

  1. Use the stairs
  2. Walk instead of riding to nearby places
  3. Taskercise
    1. Plank while reading
    2. Laundy squats
    3. Tricep dips in the office
    4. Raised calf while washing the dishes.
    5. Invisible chair while gaming

Excercises:

  1. Always start with simple Streching exercises to avoid injuries.
  2. Each set should be completed within 5 to 7 minutes
  3. Do a total of 3 sets with 5 to 3 minute rest in between sets
  4. Drink water in between sets

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

  1. Reduce and carbohydrates (especially sugar) and salt intake Carbohydrates are sugars that come in
  2. 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